The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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If you ask a group of people
what the weak link of a man is,
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the woman will
inevitably point at the head.
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Unfortunately, if you ask
what a woman's weak link is,
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the men will also
point at their head.
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Well, today,
we're gonna talk about
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a woman's weak link. What is it?
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Stay tuned and find out
next on Body & Spirit aerobics.
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Dick Nunez, Wellness Director
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of Black Hills
Health and Education Center.
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Welcome to Body
& Spirit aerobics.
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Today, we're
gonna talk about a topic
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that might surprise you.
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We're talking about
a woman's weak link.
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What is it? Well,
really it focuses in
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on the upper
thoracic vertebral column.
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Women notoriously
will have bad posture.
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They have a lot of
forward head tilt problems.
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And if you look at some
of our more famous actresses,
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you'll see that their
posture has much to be desired.
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So we're gonna talk more
about that along with going over
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some exercises to
help improve that.
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So I believe we're
ready to get started.
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Helping me out today
will be Cindy and Megan.
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I figured if we're
gonna do a program on women,
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we might as well get a
couple of women out here.
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And we've got Cindy who's been
helping us at the Black Hills
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and she's a little bit
more mature than Megan is,
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who is still a teenager
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and so I have a
nice variety here.
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One who wants to
prevent the problems
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and one who
needs to think ahead.
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So we're gonna
start out by warming up
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and so we're gonna do some
arm circles just to loosen up.
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We'll be working
that thoracic area.
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The upper thoracic area is
made up of a lot of muscles.
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In fact, what we're
gonna be focusing on
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is the scapular
area and you know it more
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as your shoulder blade area.
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There are 16 muscles attached
each side of the scapula.
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So makes it a very complex
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network of muscles
that do a lot of work.
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And so right now, as we're just
doing these rotation exercises,
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even though it
seems really simple,
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we're actually
warming up the muscles
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of that upper thoracic area.
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Okay, let's come
around the other way.
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Many of you have
heard of the rotator cuff
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and the rotator cuff is
made up of the supraspinatus,
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infraspinatus, teres
minor and subscapularis
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and all four of those muscles
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are attached
into the scapula area
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and a part of that
upper thoracic area
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that I'm talking about.
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Okay, we're gonna go
about five more here.
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Make sure we're good and loose
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because we're gonna
have some fun today, ladies.
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Okay, now the first thing
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we're gonna do is some pushups.
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Now, women often
times get little skittish
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when you start talking
about pushups so do men.
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Often times I ask
people to do pushups they say,
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"I haven't done this
since I was in high school,"
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and so forth. Well, for
Megan, that's not a problem
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because she's
stillin that age category.
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For Cindy it might be
two or three years ago.
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So we have to be a lot more
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concerned about
the pushups here.
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But I remember one
time at the center,
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some 50-year-old women
were having a pushup contest
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and this old 86-year-old
woman said, "Can I try too?"
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And she climbed down there,
after the girls did about 10,
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she did 20 or 18
of them actually. Wow.
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And they asked her how she did.
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And she goes I
started with Body & Spirit
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doing pushups against the wall
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and then went down
and did them off my knees.
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Then I got so I
could do regular pushups.
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It really shocked
the 50-year-old women
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but she said I
actually had a bad day.
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Usually, I do 20 of them.
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So we're gonna
see what we can do.
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We're gonna do
a modified pushup.
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We're gonna do
them off your knees.
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So go ahead and get
down on the floor, ladies.
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Now straighten your body out
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but you're gonna
be on your knees.
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So get your hips
down a little bit, Cindy.
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Down, down, go the other way
with your knees, there you go.
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Now lower yourself
down and push back up,
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very good, down and up.
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We wanna try and
keep the back straight
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and focus on pressing
from the chest and push.
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Now as they come down,
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it is making their
shoulder blades come together.
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As we isolate on Megan
over here as she--every time
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she comes down, the scapular
bones are coming together,
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those muscles
are being contracted
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and extended
every time she comes up.
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Cindy is starting to
quiver just a little bit.
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Let's go three more.
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And up, now come all the way up.
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Now go down part way
and hold it for ten seconds,
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one, two three, four, five,
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six, seven, eight, nine
and ten, good. Come on up.
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That felt good, didn't
it? Yeah. It feels great.
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All right,
let's stretch out now.
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Put your hands behind your head
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and push your elbows
back as far as you can.
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When we work a muscle, then
we like to stretch it as well.
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And so now let's give
ourselves a nice big hug.
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The way you do that is
reach as far over as you can.
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And try and pull your
shoulder blades apart.
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Everything we're
doing is focusing on
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that scapular region, okay.
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Now let's come up again
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and push the elbows
back as far as you can.
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And now give
yourself a hug again.
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All right and relax.
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Now before we continue on,
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we're gonna do a
real quick anatomy lesson.
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So I'm gonna have
Megan turned round.
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And if we can get the
camera over here on her back,
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the network of the muscles
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we're talking about
is right in through here.
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So we have the scapula here.
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We have rhomboids that are
on each side here like this.
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Then the muscles
of the rotator cuff,
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the
supraspinatus, infraspinatus,
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teres minor are down here.
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Subscapularis is underneath.
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Then you have the levator
scapulae that run like this
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from the superior angle
of the scapula up to T--
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or C1 through 4 on both sides
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and then the trapezius
covers the whole thing.
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Trapezius goes from
the occipital protuberance
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all the way down to T12.
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So it's a very large
muscle, very complex network.
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But that's where
we're focusing in on, okay.
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Megan, could you get
the towels for us please?
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On Body & Spirit, we use very
complicated exercise equipment.
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And so here it
is, it's our towel.
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Now what I've
told people for years
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and we've been doing
this show for eight years now,
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that if you could
tear the towel in two,
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you can have it, okay?
It'll be your souvenir.
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But what we're gonna do is
we're gonna take our towel,
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and we're gonna keep it
down here at arms straight
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and act like you
wanna pull it part.
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So you've got tension on there,
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then we're gonna
come up like this,
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then you'll
come back down, okay.
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And then up and then back down.
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Keep pulling the
towel apart the whole time,
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pull and when you come back,
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I want you to stretch
back and then pull it over,
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keep your arms straight.
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Come up, stretch back,
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keep pulling it apart
the whole time and come down.
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Now if you're wondering
about the aerobics part,
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we'll still get to that too.
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We just want to focus on
the first part of the program
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on working the upper
thoracic vertebral column.
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And up and down.
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When you see women as
they get older, often times
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they develop upper rounding
of the thoracic vertebrae
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called the dowager's hump.
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And it's not
something that women want.
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Have you ever seen that
before, Megan? Yes, I have.
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Okay, you want them--
one of those one day? No.
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No. Okay, so it's
best to prevent that.
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And the best way of doing that
is keeping the muscles strong.
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Now the reality is
people if they have bad posture,
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they think all I have to
do is stand up straighter.
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Well, it doesn't' work that way.
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You've got to do some
work in the muscle area.
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And if you do that, then
the body will automatically
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start to hold you up right.
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But without muscles-- tensioning
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and the muscle
strength, it's not gonna happen.
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You're not just gonna will
yourself to stand up straight.
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'Cause inevitably
you'll forget about it
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and you'll
start to slouch again.
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Okay, now we're gonna
take our towel, step out
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and you're gonna
reach and grab it here.
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And you're gonna pull back
and then go back out again.
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Okay, you want to draw it
straight back there, Cindy.
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Okay, reach out, reach out.
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Get this hand
closer. There you go.
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Okay, now, now pull and way up.
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There you go. Very good.
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Okay, good.
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Act like you're
sawing a log there.
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And I don't mean lay
down and fall asleep.
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Okay, keep it in
tight to you, glide in here,
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and back out, glide
in here and back out.
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Okay, let's
switch the other way now.
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Okay, keep it fairly close
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like soak so that way you
can get a good reach on it.
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Get this hand closer.
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There you go.
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Closer still.
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Okay now reach all the way
out and pull, straight back.
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There you go, very good.
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Let's see how we're doing here.
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Okay, let's get
down a little tighter.
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Okay right in here, good.
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Okay, give
yourself some resistance
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or I'm gonna grab
the other end there.
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Okay, keep going.
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All right, let's
go about three more.
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And last one, good.
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Okay, Megan, go ahead and
take them off for us, please.
00:10:15.47\00:10:18.47
Okay, now we're gonna
focus on the shoulder region.
00:10:18.48\00:10:21.73
So I want you to put
your arms out straight
00:10:21.74\00:10:24.06
and we're gonna
make small circles.
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This is a lot of fun guaranteed
00:10:27.68\00:10:30.52
that you'll feel your shoulders.
00:10:30.53\00:10:32.09
And of course as
we're doing the rotation,
00:10:32.10\00:10:34.20
you're working the
muscles of the scapular area.
00:10:34.21\00:10:38.81
Okay, now let's
make bigger circles.
00:10:38.82\00:10:41.36
Keep the palms
pointed to the ground,
00:10:41.37\00:10:43.74
keep the arms straight.
00:10:43.75\00:10:45.62
For those at
home, if you need to put
00:10:45.63\00:10:47.27
your arms down,
go ahead and do so.
00:10:47.28\00:10:50.66
Hopefully, our ladies will be
able to hang in there with me.
00:10:50.67\00:10:53.66
Just remember, my arms
weigh more than yours do.
00:10:53.67\00:10:55.58
So if I can keep
up, you can keep up.
00:10:55.59\00:10:57.40
All right, now let's
go back the other way.
00:10:57.41\00:11:02.85
Okay, make bigger circles,
00:11:02.86\00:11:04.32
biggerstill, okay
now make small circles.
00:11:08.44\00:11:14.14
Are you starting
to feel it yet? Yeah.
00:11:14.15\00:11:16.34
Okay, now go back
to the front again.
00:11:16.35\00:11:21.46
Okay, big circles
00:11:21.47\00:11:24.02
keep the arms nice and
straight, good solid posture.
00:11:24.03\00:11:27.83
Okay, now we're gonna
hold it just like that.
00:11:27.84\00:11:31.31
And we're gonna try
and hold it for one minute.
00:11:31.32\00:11:34.19
Okay, just stay
there nice and steady.
00:11:34.20\00:11:36.89
Don't start playing
airplane and things like that.
00:11:36.90\00:11:38.73
Just hold
yourself nice and steady.
00:11:38.74\00:11:40.94
Keep the palms
down, the arms straight.
00:11:40.95\00:11:44.68
We've done 15 seconds
00:11:44.69\00:11:47.30
and it's gonna create a
little bit of burning again.
00:11:47.31\00:11:49.58
You need to put
your arms down at home
00:11:49.59\00:11:51.07
go ahead and do so as I
know this can get difficult.
00:11:51.08\00:11:55.09
Our ladies are
hanging in there. Okay.
00:11:55.10\00:11:57.36
Cindy is
starting to shake again.
00:11:57.37\00:11:58.58
Megan still looks like a rock.
00:11:58.59\00:11:59.74
Maybe I need to go push on
her arms a little bit, okay.
00:11:59.75\00:12:04.87
Now if you wanna
do this with weights,
00:12:04.88\00:12:06.27
very light weights,
you can do that too.
00:12:06.28\00:12:07.94
Certainly, it makes a lot harder
00:12:07.95\00:12:10.41
and we're down to
our last 15 seconds.
00:12:10.42\00:12:14.52
Okay, up, up, up there you go.
00:12:14.53\00:12:17.43
All right almost
there, nine more seconds.
00:12:17.44\00:12:25.19
Okay, and two, one relax.
00:12:25.20\00:12:29.74
Oh, that felt good,
didn't it? Yeah, it did.
00:12:29.75\00:12:31.39
It's good. Okay, now we're gonna
00:12:31.40\00:12:33.57
shrug the
shoulders up and come down,
00:12:33.58\00:12:36.88
shrug up and down, and up
and down, and up and down.
00:12:36.89\00:12:43.04
This motion is
working on the trapezius area,
00:12:43.05\00:12:46.22
lift those
shoulders as high as you can.
00:12:46.23\00:12:49.25
Put yourself in ears, okay.
00:12:49.26\00:12:53.50
Way up, way
down, way up, way down,
00:12:53.51\00:12:58.40
we men are very
good at this motion.
00:12:58.41\00:13:01.49
I don't know, I don't
know shrug the shoulders.
00:13:01.50\00:13:06.56
Okay, way up, way up, way up,
00:13:06.57\00:13:12.45
two more times, up and up.
00:13:12.46\00:13:15.76
Okay, let's stretch
that area the first where
00:13:15.77\00:13:17.59
we're going do it
is go over the head.
00:13:17.60\00:13:19.88
Okay, good.
00:13:19.89\00:13:21.50
Hold it for about 10 seconds,
00:13:24.66\00:13:26.91
feel that stretch
in through the side.
00:13:26.92\00:13:31.14
You're both nice
and flexible. Good.
00:13:31.15\00:13:33.34
Switch to the other side.
00:13:33.35\00:13:36.13
Keeping your body
flexible is another good way
00:13:36.14\00:13:38.43
of keeping that upper
thoracic region healthy.
00:13:38.44\00:13:42.57
If you lose that ability,
you're always gonna regret it.
00:13:42.58\00:13:45.40
And one thing--okay go
and relax a second, ladies,
00:13:45.41\00:13:48.42
I always correct
women on whenever they come
00:13:48.43\00:13:51.14
to our Wellness Program
is when they stand like this.
00:13:51.15\00:13:55.38
This is horrible posture for
women 'cause it encourages them
00:13:55.39\00:13:59.76
to have the rounding of
the upper thoracic hump.
00:13:59.77\00:14:01.60
So I don't want to see
you standing like this.
00:14:01.61\00:14:03.49
It's not correct.
You're real quick.
00:14:03.50\00:14:05.02
Now, if you wanna put
your hands on your hips,
00:14:05.03\00:14:06.57
you can do it like that.
00:14:06.58\00:14:07.78
But don't go like
that, because automatically
00:14:07.79\00:14:10.22
it just puts you
in a bad position.
00:14:10.23\00:14:12.57
This is okay. This is not.
00:14:12.58\00:14:14.99
All right? That clear enough?
00:14:15.00\00:14:16.97
Good. Okay, now
let's do another stretch.
00:14:16.98\00:14:19.91
We're gonna bring the
arm across the body and pull.
00:14:19.92\00:14:23.93
And you should feel
that in your shoulder region
00:14:27.78\00:14:29.36
and also should be
pulling the muscles
00:14:29.37\00:14:31.08
of that upper
scapular area again.
00:14:31.09\00:14:34.45
Okay, let's go the other way
00:14:34.46\00:14:38.29
and hold and relax.
00:14:38.30\00:14:43.25
Okay. Well, we need
to on the aerobics part.
00:14:43.26\00:14:45.56
So let's start by stepping
00:14:45.57\00:14:47.04
real gradual walk in
place, walk in place.
00:14:47.05\00:14:50.16
Get the arms swinging,
00:14:50.17\00:14:51.33
little more arm
swing, little more arm swing,
00:14:55.39\00:14:57.44
okay then we're
gonna start speeding it up.
00:15:00.52\00:15:04.75
Lift the legs a little higher,
00:15:04.76\00:15:07.88
swing the arms a little more,
00:15:07.89\00:15:09.25
little more still.
00:15:12.65\00:15:15.69
People will sometimes
ask if it'll be wise for them
00:15:15.70\00:15:18.12
to put ankle weights on
and my response is always no,
00:15:18.13\00:15:22.06
because when you do that,
00:15:22.07\00:15:23.54
as you can see
they're picking their feet up,
00:15:23.55\00:15:25.46
the ankle weight will be
pulling on the knee joint.
00:15:25.47\00:15:28.06
And we don't want
that because that could
00:15:28.07\00:15:29.90
start causing some problems.
00:15:29.91\00:15:31.83
Now if you wanna put
weights in your hands
00:15:31.84\00:15:33.54
while you do
this, you can do that.
00:15:33.55\00:15:35.04
That will make it more difficult
00:15:35.05\00:15:36.38
and you can get a good work.
00:15:36.39\00:15:38.08
Okay, let's pick it up
some more, shift gears.
00:15:38.09\00:15:42.34
We're now into third gear.
00:15:42.35\00:15:43.82
Very good, good posture
00:15:50.12\00:15:53.77
focus on keeping
the head up, chest up.
00:15:53.78\00:15:58.41
Lot of women lose their
posture because of the fact
00:15:58.42\00:16:01.03
they spend a lot of time
on computers and so forth
00:16:01.04\00:16:03.20
and typing and they're
constantly rolling forward.
00:16:03.21\00:16:06.85
Okay little faster still.
00:16:06.86\00:16:08.45
Good, keep stepping
higher, get those feet up.
00:16:15.96\00:16:18.60
The other thing of course
is with women's under garments
00:16:18.85\00:16:21.39
with the straps
going across the shoulders,
00:16:21.40\00:16:23.28
that can make it hard too
because that brachial plexus
00:16:23.29\00:16:25.84
network of nerves goes
right through that back area
00:16:25.85\00:16:28.44
and it's cutting right into it.
00:16:28.45\00:16:32.98
All right, slow it down.
00:16:32.99\00:16:34.82
We're gonna transition
over to another movement now.
00:16:39.48\00:16:41.56
We're gonna on to a lunge, okay?
00:16:41.57\00:16:43.19
Step out with your
left leg and then back.
00:16:43.20\00:16:46.62
Now right and back, and
left and back and right.
00:16:46.63\00:16:52.26
Let's put the hands on the hips.
00:16:52.27\00:16:55.87
And right and back and left
and back and right and back.
00:16:55.88\00:17:01.95
Keep going, ladies.
00:17:01.96\00:17:03.00
When you're
doing lunges, focus on
00:17:06.16\00:17:07.91
not allowing your knee to go
past your foot, very important.
00:17:07.92\00:17:13.24
It's a good exercise
for the hips and thighs,
00:17:13.25\00:17:16.27
which often times is an
area that women consider
00:17:16.28\00:17:18.69
the weak link, but the
weak link in all our cases
00:17:18.70\00:17:21.25
which are in most
structural weakness
00:17:21.26\00:17:23.12
not a body fat weakness.
00:17:23.13\00:17:24.59
I know women often
times are concerned about that
00:17:24.60\00:17:26.78
but understand
something fat does not contract.
00:17:26.79\00:17:30.20
Fat is just hanging on.
00:17:30.21\00:17:31.49
It doesn't not cross the joint.
00:17:31.50\00:17:32.67
It's just there. So even
if you work an area like that,
00:17:32.68\00:17:36.24
it's not going to
magically make fat go away.
00:17:36.25\00:17:38.35
You've got to burnt fat all over
00:17:38.36\00:17:40.18
the body not just in one spot.
00:17:40.19\00:17:43.76
Okay, let's go a
little bit deeper now, good.
00:17:43.77\00:17:48.70
If you can touch that
back knee to the floor now.
00:17:49.51\00:17:52.35
Very good.
00:17:55.14\00:17:56.16
Okay, we're gonna
go five more there.
00:17:58.21\00:17:59.72
And here is two,
00:18:03.58\00:18:07.56
and three,
00:18:07.57\00:18:11.44
and four one more time,
00:18:11.45\00:18:15.78
five and left leg there we go.
00:18:15.79\00:18:20.04
Okay, now walk in place.
00:18:20.05\00:18:22.74
We don't want you
leaving here unbalanced.
00:18:22.75\00:18:24.77
All right, little bit
more. You're warmed up know.
00:18:27.60\00:18:30.10
You can step up a
little bit harder,
00:18:30.11\00:18:34.23
very good, speed
it up a little bit.
00:18:34.24\00:18:37.88
And when we speed it up,
00:18:37.89\00:18:38.88
let's get the
arms swinging more.
00:18:38.89\00:18:41.26
There we go.
Pick those knees up.
00:18:41.27\00:18:47.01
I feel like a
drill sergeant for women.
00:18:47.02\00:18:48.64
This is fun. I like this.
00:18:48.65\00:18:52.69
One of these days, I
need to get my wife out here,
00:18:52.70\00:18:54.42
so I can tell her
what to do. That'll be fun.
00:18:54.43\00:18:57.50
Pick those knee
up, swing those arms,
00:18:57.51\00:18:59.04
come on, there we go.
00:18:59.05\00:19:00.71
Okay, start slowing it down.
00:19:08.58\00:19:12.36
We're gonna transition
into another move now.
00:19:12.37\00:19:15.09
We're gonna do
a side lunge back,
00:19:15.10\00:19:17.52
over to the side, okay.
00:19:17.53\00:19:20.77
And then step and then
step, back in, and step,
00:19:20.78\00:19:25.38
back in and step, and step,
00:19:25.39\00:19:30.51
and step, and step, and step.
00:19:30.52\00:19:36.10
Okay we're gonna
pickup the speed a little bit.
00:19:36.11\00:19:38.44
I won't be able to talk quite
so much while I'm doing this
00:19:43.17\00:19:45.36
so bear with me
for a few moments.
00:19:45.37\00:19:49.68
Okay, little faster still.
00:19:49.69\00:19:53.26
See if I can still get
this whole body moving quick.
00:19:53.27\00:19:55.60
Keep it going quickly, quickly,
00:20:02.63\00:20:05.43
step, step,
step, step, step, step,
00:20:05.44\00:20:11.53
step, step,
step, step, step, step.
00:20:11.54\00:20:17.01
We're starting to breathe
a little harder, keep going.
00:20:20.93\00:20:27.74
Okay, slow it down.
00:20:27.75\00:20:29.25
Okay, step back
into place again.
00:20:38.29\00:20:42.17
That was fun, wasn't it? yeah.
00:20:42.18\00:20:45.64
Arms swinging.
00:20:45.65\00:20:47.79
Keep those arms
moving nice and free.
00:20:47.80\00:20:50.07
Okay, pick it up.
00:20:54.72\00:20:55.77
Little faster
still, get into third gear.
00:21:02.46\00:21:05.63
Okay, back down to second,
00:21:10.11\00:21:11.42
back down to first.
00:21:17.77\00:21:21.61
Interval training
while you speed up, slow down
00:21:21.62\00:21:24.49
has also been found to be
beneficial for burning fat.
00:21:24.50\00:21:27.74
Okay, we're gonna transition
to another movement now,
00:21:27.75\00:21:30.57
hands on the hips,
step back, come forward,
00:21:30.58\00:21:34.82
step back and forward.
00:21:34.83\00:21:36.73
So we're doing
like a reverse lunge
00:21:36.74\00:21:39.38
and back and
forward, and back and back,
00:21:39.39\00:21:45.31
and back, and back,
and back, step back,
00:21:45.32\00:21:52.85
like with the left, now
right, now left and right
00:21:52.86\00:21:59.88
and left and right
00:21:59.89\00:22:03.27
and left and right, speed it up.
00:22:03.28\00:22:07.20
And left and
right and left and right
00:22:12.21\00:22:17.39
speed it little more, good.
00:22:17.40\00:22:22.02
Little faster still,
00:22:25.59\00:22:27.00
reminds me of taking my old
00:22:33.60\00:22:34.86
folk dance
stage back in college.
00:22:34.87\00:22:36.76
Okay, step in place
00:22:42.76\00:22:44.05
almost done with
the aerobic part.
00:22:47.94\00:22:49.55
When you do aerobic exercise,
00:22:52.91\00:22:54.13
we're looking to
keep rhythmic activity
00:22:54.14\00:22:56.12
of our major muscle group.
00:22:56.13\00:22:57.84
In this case, it's our legs.
00:22:57.85\00:23:01.86
Okay, second gear, step it up.
00:23:01.87\00:23:05.08
Getting warm yet, Cindy? Yeah.
00:23:08.25\00:23:10.31
How about you, Megan? I'm warm.
00:23:10.32\00:23:11.92
Okay. Good.
00:23:11.93\00:23:13.02
Okay, third gear.
00:23:17.72\00:23:18.84
Now we're gonna go
with that for one minute
00:23:22.80\00:23:26.07
and then what we wanna do
anytime we train aerobically,
00:23:26.08\00:23:28.19
is we wanna cool down, because
if you stop automatically,
00:23:28.20\00:23:31.86
just boom you're gonna put
a lot of stress on your heart.
00:23:31.87\00:23:34.96
So we wanna taper
down our aerobic exercise
00:23:34.97\00:23:37.56
to allow our legs to
help the circulatory response
00:23:37.57\00:23:40.83
of bringing the venous
blood back up to the heart.
00:23:40.84\00:23:43.23
Ah, nobody said to slow down.
00:23:43.24\00:23:44.25
Come on, come on, come on.
00:23:44.26\00:23:46.82
I'm talking, you are exercising.
00:23:46.83\00:23:48.93
Get those arms
going, come on, arms going,
00:23:48.94\00:23:51.47
third gear, third gear come on.
00:23:51.48\00:23:52.93
Keep it up, pick it
up, pick it up. Good.
00:23:57.51\00:24:01.69
Down to your last 25 seconds
00:24:01.70\00:24:07.01
and then we'll go through
the cooling down process.
00:24:07.02\00:24:10.86
Keep that third gear going.
00:24:10.87\00:24:16.81
Now at home if you need
to stop, go head and do so.
00:24:16.82\00:24:19.81
Okay down to our
last five, four, three,
00:24:22.83\00:24:26.04
slow it down, slow
it down, slow it down.
00:24:26.05\00:24:30.00
Nice and slow,
00:24:30.01\00:24:32.14
good, just step in
casually not quite that casual,
00:24:32.15\00:24:39.02
very good. Okay, now
slow it down a little more.
00:24:45.11\00:24:49.83
There we go. All right,
very nice, nice and gentle.
00:24:49.84\00:24:54.11
Okay, good. Let's do little
stretching of this neck now.
00:25:02.72\00:25:07.34
We're gonna put our
head over to the side.
00:25:07.35\00:25:10.42
We're gonna come the other way.
00:25:10.43\00:25:13.65
Now tip to the other way
and over again and stretch,
00:25:13.66\00:25:21.50
and stretch, and stretch,
00:25:23.45\00:25:29.17
and stretch, and stretch,
00:25:29.18\00:25:34.68
and stretch, and
stretch, and stretch.
00:25:34.69\00:25:41.85
Okay now, let's look to the side
00:25:41.86\00:25:44.78
and turn in and
look the other way.
00:25:44.79\00:25:47.31
And turn, and turn,
00:25:47.32\00:25:52.10
and turn, and turn, and turn,
00:25:52.11\00:25:59.02
and to the right back
to left, back to the right.
00:25:59.03\00:26:05.28
Now let's hold our
turn, hold, go the other way.
00:26:05.29\00:26:09.54
Hold, now let's look up and down
00:26:09.55\00:26:16.25
and up, and down and up,
00:26:16.26\00:26:22.64
and down and up and down
00:26:22.65\00:26:28.93
and up and down five more times.
00:26:28.94\00:26:34.72
There is one,
look up, look down.
00:26:34.73\00:26:39.49
There is three and down.
00:26:39.50\00:26:42.06
Two more, up, and
down, last one, up and down.
00:26:42.07\00:26:48.01
Okay, ladies, thanks
a lot, we're all done.
00:26:48.02\00:26:49.83
Ladies, I would
encourage you to get involved
00:26:53.02\00:26:55.09
in a good exercise program.
00:26:55.10\00:26:56.84
And of course
upper thoracic region
00:26:56.85\00:26:58.50
isn't just for women only.
00:26:58.51\00:27:00.06
It's also men. Men have to
be focused on that as well.
00:27:00.07\00:27:02.72
In fact, if you ask most men
00:27:02.73\00:27:04.55
where their rhomboids are,
they're not gonna have a clue
00:27:04.56\00:27:07.12
nor are they gonna be
thinking about training them.
00:27:07.13\00:27:09.36
Men are mainly interested
in training their chest
00:27:09.37\00:27:11.24
and their arms and don't
think about their upper back
00:27:11.25\00:27:13.67
and I've seen a
lot of injuries caused
00:27:13.68\00:27:15.33
because of muscular imbalance
00:27:15.34\00:27:16.85
because the upper thoracic
muscles weren't developed
00:27:16.86\00:27:19.15
as much as the
pectoralis major are the way
00:27:19.16\00:27:22.01
which would be the chest.
00:27:22.02\00:27:23.17
So for women, very important,
get those muscle strong
00:27:23.18\00:27:26.79
and don't be afraid
to lift some weights
00:27:26.80\00:27:28.46
'cause weights are not
gonna turn you into a bulky man
00:27:28.47\00:27:31.77
'cause it's
hard to build muscle.
00:27:31.78\00:27:33.01
It's hard for
men to build muscle.
00:27:33.02\00:27:34.52
For--so for you women,
00:27:34.53\00:27:36.18
the muscle you build
will be more streamline.
00:27:36.19\00:27:38.31
You'll have a higher metabolism,
00:27:38.32\00:27:40.03
but also you wanna think about
doing it for the right reason.
00:27:40.04\00:27:42.49
Don't do it for
Don't do it for vain glory.
00:27:42.50\00:27:44.09
We wanna train
for the glory of God
00:27:44.10\00:27:45.66
that's why we claim the promise
here on Body & Spirit aerobics
00:27:45.67\00:27:48.50
that I can do all
things through Christ
00:27:48.51\00:27:50.21
which strengthens me.
00:27:50.22\00:27:51.48
God bless you. Keep exercising
00:27:51.49\00:27:53.34
and we look forward
to seeing you next time.
00:27:53.35\00:27:55.16