The following
program is designed
00:00:01.90\00:00:03.37
to demonstrate simple workouts
00:00:03.40\00:00:04.87
that you can use to
improve your health.
00:00:04.90\00:00:08.60
Be sure to
consult your physician
00:00:08.64\00:00:09.97
before beginning
any exercise program.
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Knee pain keeps a lot of
people from doing exercise.
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There are things you can do
to help strengthen your knees,
00:00:17.68\00:00:20.22
and exercise you can do.
00:00:20.25\00:00:22.08
Find out how to do it.
00:00:22.12\00:00:23.45
Next, on Body
and Spirit Aerobics.
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Hello, I'm Dick Nunez,
00:00:52.95\00:00:54.28
Wellness Director of
the Black Hills Health
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and Education Center.
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Welcome to Body
and Spirit Aerobics.
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During my career,
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I've worked with a lot
of people with bad knees
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and their cause
from various reasons.
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Of course, injury
is the number one thing
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we think of,
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but a lot of that can be
caused just from bad lifestyle
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as bodyweight starts to go up
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and the stress on the
knee starts to take place
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or we start to get
into arthritic conditions,
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and people think
there's not much they can do.
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They don't exercise,
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so what happens is
their legs get weaker
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and their knees take more stress
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and there's more pain.
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So we're gonna
show you some things
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we can do to strengthen the area
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around the knee
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and give you a little
more of an anatomical lesson
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about how the knee joint works.
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So we're ready to get started,
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helping me out today
will be Megan and Jonathan.
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Couple of young people
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who probably don't have
any knee problems as of yet,
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but they
probably don't want any,
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so we're gonna do what
we can to help prevent them.
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So let's just loosen
up in general right now.
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Now we're gonna start
with some arm circles,
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nice and relaxed.
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Just enjoy it, up and
around, get up, bigger circles,
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up, up, up, up.
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If you feel yourself popping
and cracking a little bit
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while you do that,
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it's not totally
out of the ordinary,
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hopefully as you get more
fit, it'll be lesser problems.
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Let's go the other way now.
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Like you're doing a
butterfly swim stroke,
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up and around, I
can't swim, so...
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This is the best I can
do is swimming through air.
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Okay, and up and around,
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up and around, up and around,
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all right, good.
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We're gonna start our program
with you folks on your back,
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with your head up this way.
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Come on, lay down.
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And what we're
gonna do is put your hands
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under your hips.
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Okay, come on, your hips
are under your back there.
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Okay. Put your
legs out straight.
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And now what you're gonna
do is we're gonna take one leg,
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just your right leg here
and raise it up straight,
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right up to here.
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Okay? And then go down.
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Back up, and down.
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Again up, and down.
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Try and do that twenty times.
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Okay? Keep going like that.
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The knee is
made up of ligaments,
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tendons, cartilage,
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and some of those things are
what causes people's problems.
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Lot of times we
hear about the cartilage,
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and the cartilage is, is
the little membrane piece
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that's right in this area
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and if people start to
have pain through here,
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that's a lot of times
it can be there if it feels
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like it catches
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and you have the
ligaments on the side
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and the crucial
ligaments underneath,
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then you have
the patellar tendon
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coming through here,
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and the patella
ligament underneath.
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All those areas are susceptive
to being injured or strained.
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How many have you done there?
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Sixteen. Okay, very good.
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You're a newcomer
and you still count it,
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that's good.
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We'll keep you.
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Okay. We're doing
twenty on this side.
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Now let's switch
over to the other side.
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Now this is a
very simple exercise
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but very beneficial
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because even though
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they're just
raising the leg up straight
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and it is working
their hip flexors,
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it's also stimulating
the quadriceps muscles,
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as they stabilize the
knee as you're raising up.
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A lot of times, when
people are getting ready to go
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into a surgical procedure,
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doctors like to have
people do exercises like this
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to get them ready for it
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because when somebody is,
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somebody has strong fit muscles,
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it'll help them to
come through the surgery
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that much
better and rehabilitate
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that much quicker.
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It's very simple.
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Just raise it up but
yet as he's doing it,
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I can see Jonathan's
quadriceps tightening up.
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Megan looks comfortable.
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You just look like you
need a pillow and a blanket,
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you'll be ready to go.
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Okay. How many have you done?
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Twenty. Twenty.
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Okay.
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Now what we're gonna do
is bend the knee slightly,
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go back to the right
leg, bend it slightly.
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Okay?
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And you're gonna raise it again
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but keep at the
same bend the whole time.
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Okay, back down. Okay, up.
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Keep the knee at the
same bend the whole time.
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Okay, come up,
right there, and up.
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And do 20 of those.
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Very good, Megan.
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Now as we bend the
knee just a little bit,
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we change the
stress of the quadriceps
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and by the time we're done here,
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they should start to feel this.
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This is good
stabilization for the knee.
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I've had a lot of
athletes, football players,
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who have taken pretty
traumatic shots to their knees
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and have escaped
without major injury
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because their
quadriceps were strong enough
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to withstand the brunt
of a traumatic movement
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and they're able to keep going.
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Lot of times, it's
just good old tendonitis,
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you get inflammation of a tendon
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and we tend not to
want to do anything,
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but if you have tendonitis,
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you want to make
sure you don't do things
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that irritate your knee
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'cause it'll just make it worse.
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Icing it, going to
various therapies will help,
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and doing range
of motion exercise
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that doesn't hurt
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will be very
beneficial to your recovery.
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How many are we on?
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Thus far, we've got
twenty. Twenty, yeah.
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Okay. Okay. Go the other side.
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Okay.
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Now another question might come,
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what if you only
have one bad knee,
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should you do the
exercise on both sides?
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And the answer is, absolutely,
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because you always
want to keep balance.
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So whatever you do on one side,
you want to do on the other.
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Okay, we're bending the
knee a little bit, you go up,
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just keep it, keep the knee
bend the same the whole time.
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And just raise it up.
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That's better.
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Okay, keep the same
knee bend the whole time.
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And even if you can't
do the cardio exercise
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we'll be getting into
here in just a few minutes,
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if you can at
least do this part,
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you're gonna find
yourself having more success
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with movement as your
legs start to get stronger.
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This is like the beginning
phases of rehabilitation
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and like I said, at all times
I use it for surgical prep.
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Are you starting to
feel your thighs at all?
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Mm-hm. Okay, what about you?
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Are you starting to
feeling in your thigh at all?
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Little bit.
Okay, how many is that?
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Twenty. Twenty. Okay.
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Now let's bend
the knee even more.
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Go back to your right leg.
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Bend it even more.
Okay. Again, raise it.
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Okay. Keep the knee the
same bend the whole time.
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Good. And do twenty like that.
00:07:29.11\00:07:32.11
So we're gonna do
twenty repetitions
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in three different spots.
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And you should start to
feel that even a little bit more
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this time.
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Okay, remember to keep the knee
the same bend the whole time
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as you're raising up.
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You also have
bursal sacs in your knee
00:07:52.77\00:07:54.70
and they can get
inflamed and you get swelling.
00:07:54.74\00:07:59.97
One good thing you do is always
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to make sure you
get it diagnosed.
00:08:01.38\00:08:03.58
Okay, back down, and up.
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And up.
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Same bend the whole time,
00:08:08.18\00:08:09.52
like you're just
locked into place there.
00:08:09.55\00:08:10.89
A lot of people will just run in
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and get a cortisone injection
00:08:18.49\00:08:21.60
and I don't
really recommend that
00:08:21.63\00:08:23.63
because it's not
causing any healing.
00:08:23.67\00:08:25.37
Okay. Straighten
your leg back out.
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Okay.
00:08:27.77\00:08:29.10
All right. Now let's
go and raise it again.
00:08:29.14\00:08:32.27
Okay.
00:08:32.31\00:08:36.75
In fact, you should
actually turn the body not to,
00:08:36.78\00:08:39.65
not to fight,
00:08:39.68\00:08:41.35
so I'm not very quick with
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ever suggesting
somebody going with cortisone,
00:08:43.25\00:08:45.62
although I know
it's used frequently.
00:08:45.65\00:08:47.92
And my orthopedic surgeon
tells people all the time,
00:08:47.96\00:08:51.43
look, it's going to make
it feel better but it doesn't,
00:08:51.46\00:08:54.00
they say, make it, it's
gonna make it any better,
00:08:54.03\00:08:56.06
as far as healing purposes."
00:08:56.10\00:08:57.70
And I know people just
take an anti-inflammatories
00:09:02.34\00:09:05.14
and again,
that's just gonna work
00:09:05.17\00:09:06.51
on the inflammatory response,
00:09:06.54\00:09:08.18
but we wanna do
whatever we can to try
00:09:08.21\00:09:09.81
and make the knee better.
00:09:09.84\00:09:13.38
Okay. How many are we on?
00:09:13.42\00:09:15.15
Eighteen. Eighteen.
00:09:15.18\00:09:16.52
Okay. Good, all right.
00:09:19.22\00:09:20.72
Let's go and
come on to the feet.
00:09:20.76\00:09:22.09
All right, do we
feel that all right?
00:09:24.53\00:09:26.09
Yeah. Okay. Okay.
00:09:26.13\00:09:27.73
Now go ahead and just
start some leg stepping
00:09:27.76\00:09:29.50
and for aerobic
exercise, nice and easy.
00:09:29.53\00:09:32.33
Okay. Little bit more than that.
00:09:32.37\00:09:33.94
Okay, get the
arms swinging as well.
00:09:33.97\00:09:37.77
We're gonna stay fairly
gentle with our aerobic exercise
00:09:37.81\00:09:41.04
because with the bad
knees, if you go too severe,
00:09:41.08\00:09:45.21
you're gonna find
it causing problems.
00:09:45.25\00:09:47.22
But this, what we did
before should be a nice warm-up
00:09:47.25\00:09:50.22
to the legs to allow to do that.
00:09:50.25\00:09:52.39
Okay. Everything
going all right so far?
00:09:59.09\00:10:00.60
Yeah. Okay.
00:10:00.63\00:10:01.96
Pick it up a little bit then.
00:10:02.00\00:10:03.33
For those of you at
home with bad knees,
00:10:06.40\00:10:09.00
we should be able to
at least do this much.
00:10:09.04\00:10:10.91
One other things, of course,
00:10:19.61\00:10:20.95
that contributes to
knees in a great way
00:10:20.98\00:10:23.72
is too much bodyweight.
00:10:23.75\00:10:25.49
The more weight
you carry around,
00:10:25.52\00:10:27.49
the more stress
you put on your joints,
00:10:27.52\00:10:30.03
and so if you drop some weight
and get those legs stronger,
00:10:30.06\00:10:33.90
you'll find yourself healing
a whole lot better, okay?
00:10:33.93\00:10:37.30
Smile, have fun,
come on, let's go.
00:10:37.33\00:10:41.64
All right, pick it
up a little bit more.
00:10:41.67\00:10:43.14
And I've seen a lot of
people, before I had one,
00:10:47.78\00:10:49.71
we have a doctor
that works for us,
00:10:49.74\00:10:51.45
who broke his knee cap
00:10:51.48\00:10:54.22
and couldn't squat
down hardly at all.
00:10:54.25\00:10:55.88
Now he squats down very
easily, back up and down,
00:10:55.92\00:10:59.12
and has just come from
getting his legs stronger.
00:10:59.15\00:11:02.92
Okay. Look, go
little faster still.
00:11:02.96\00:11:05.89
Okay, go ahead and just
look straight ahead out there.
00:11:05.93\00:11:09.20
Swing the arms.
00:11:09.23\00:11:12.23
Now at home, if it's just
starting to hurt too much,
00:11:12.27\00:11:14.87
then by all means, slow down.
00:11:14.90\00:11:16.47
Okay, little faster still.
00:11:20.81\00:11:22.31
Now if either one of you
had bad knees, I could ask you,
00:11:30.82\00:11:32.62
how your knee was feeling now?
00:11:32.65\00:11:33.99
But fine, neither
one of you have that,
00:11:34.02\00:11:35.59
so we're stuck
with just to swimming,
00:11:35.62\00:11:38.99
that everybody is doing okay.
00:11:39.03\00:11:43.26
Okay, let's
change the movement now.
00:11:43.30\00:11:45.90
We're gonna do a step back,
then come forward, step back.
00:11:45.93\00:11:50.77
And then forward, and back,
00:11:50.81\00:11:53.31
and forward, and back,
00:11:53.34\00:11:56.48
and back, and back.
00:11:56.51\00:12:00.85
This is working
like a little bit
00:12:00.88\00:12:02.22
like a reverse lunge.
00:12:02.25\00:12:06.05
But it's very
little stress on the knees.
00:12:06.09\00:12:12.13
And back. And back.
Let's put the hand on the hips.
00:12:12.16\00:12:17.70
And back. And back.
00:12:17.73\00:12:21.17
Left, and right.
00:12:21.20\00:12:24.54
And left. And right.
00:12:24.57\00:12:27.98
And left.
00:12:28.01\00:12:29.74
And right.
00:12:29.78\00:12:31.31
And left.
00:12:31.35\00:12:33.08
And right.
00:12:33.11\00:12:34.78
And left. And right.
00:12:34.82\00:12:37.39
Okay, let's go back
to stepping in place.
00:12:43.46\00:12:45.26
Okay, pick the legs up.
00:12:50.57\00:12:52.03
But fine as long as
one foot stays in contact
00:12:55.90\00:12:58.17
with the ground, we're
not doing a lot of pounding,
00:12:58.21\00:13:01.38
that knees can go ahead
and do this type of exercise
00:13:01.41\00:13:04.98
without any problem.
00:13:05.01\00:13:07.48
Also it's a good idea
after you do the exercise
00:13:07.52\00:13:11.72
to ice your knees for
about five to ten minutes
00:13:11.75\00:13:16.09
and that'll help
curb the inflammation.
00:13:16.12\00:13:18.29
A lot of times,
00:13:18.33\00:13:19.66
if you ever
watch basketball player
00:13:19.69\00:13:21.43
with bad knees,
00:13:21.46\00:13:23.20
right after they
come out of a game,
00:13:23.23\00:13:25.07
they're immediately encased
in ice packs upon their knees,
00:13:25.10\00:13:29.10
to keep the
inflammation from taking place.
00:13:29.14\00:13:31.24
And a lot of times,
00:13:31.27\00:13:32.61
they're not hurt
after they come out,
00:13:32.64\00:13:34.04
they do it to take
it as precautionary.
00:13:34.08\00:13:36.58
Just like a lot of times,
00:13:36.61\00:13:37.95
baseball pitchers will
ice their arm and the elbow,
00:13:37.98\00:13:41.48
right after they get unpitching,
00:13:41.52\00:13:43.75
not so much because they hurt,
00:13:43.79\00:13:45.32
but just as a
precautionary measure
00:13:45.35\00:13:47.16
to keep the
inflammation from taking place.
00:13:47.19\00:13:48.82
Okay, now we're
gonna go to the front.
00:13:54.26\00:13:56.97
Going to step out and back.
00:13:57.00\00:13:59.77
Step out.
00:13:59.80\00:14:01.14
Now this one could
cause a little bit of stress,
00:14:01.17\00:14:03.87
but we're trying to do a
little bit of this to try
00:14:03.91\00:14:05.64
and start giving
you some more strength
00:14:05.67\00:14:07.31
and stability.
00:14:07.34\00:14:09.14
And this is
gonna work the muscles
00:14:09.18\00:14:11.01
especially focus
on the quadriceps
00:14:11.05\00:14:13.88
right above the knee,
00:14:13.92\00:14:15.65
when you're doing this one,
00:14:15.68\00:14:17.02
make sure your knee
does not go past your foot.
00:14:17.05\00:14:19.65
That's gonna be
extremely important
00:14:19.69\00:14:21.52
because if your
knee goes past your foot,
00:14:21.56\00:14:23.53
then you're putting a
lot of stress upon it.
00:14:23.56\00:14:26.26
Okay, and left.
00:14:35.30\00:14:37.64
And right.
00:14:37.67\00:14:39.67
And left. And right.
00:14:39.71\00:14:41.81
Usually when we do lunges,
we go down further than this.
00:14:41.84\00:14:45.28
But to protect,
we're gonna stay up.
00:14:45.31\00:14:49.95
Later on, if you
start to feel like
00:14:49.98\00:14:52.32
you can get
through this all right,
00:14:52.35\00:14:54.39
then you can start
going down further.
00:14:54.42\00:14:58.26
Let pain be your guide.
00:14:58.29\00:15:00.33
If it hurts, then you may
have gone a little bit too far.
00:15:00.36\00:15:04.70
But if you do start to
develop a little bit of pain,
00:15:04.73\00:15:07.24
don't necessarily throw the baby
00:15:07.27\00:15:08.70
out of the bathwater
00:15:08.74\00:15:10.07
and give up exercise altogether,
00:15:10.11\00:15:12.17
just back off, and try it again.
00:15:12.21\00:15:16.34
If you need to stop at
home, do so, let yourself rest.
00:15:16.38\00:15:20.45
Then pick it back up
again when you feel ready.
00:15:20.48\00:15:24.09
The nice thing
about aerobic exercise is
00:15:24.12\00:15:26.79
we're not very fit yet.
00:15:26.82\00:15:29.26
Even if you just go
for a couple of minutes
00:15:29.29\00:15:31.19
and stop, and go a
couple of minutes and stop.
00:15:31.23\00:15:34.83
You're still gonna
be getting benefit.
00:15:34.86\00:15:36.93
Certainly the more you
can go, the long you can go,
00:15:36.97\00:15:39.87
the more
benefits you're gonna get,
00:15:39.90\00:15:41.70
but something is gonna
be better than nothing.
00:15:41.74\00:15:46.11
Okay. Let's go back
to stepping in place.
00:15:46.14\00:15:51.71
Be also important
00:15:51.75\00:15:53.35
what type of
surface you're using.
00:15:53.38\00:15:55.55
If you're out
there on a sandy beach,
00:15:55.58\00:15:57.95
if we're in the
Caribbean right now,
00:15:57.99\00:16:00.06
on a white sandy beach,
00:16:00.09\00:16:02.22
we would be in a
nice, soft surface.
00:16:02.26\00:16:05.69
So we'll have to see
00:16:05.73\00:16:07.06
if we can have 3ABN
pay for that next time
00:16:07.10\00:16:10.10
we film Body
and Spirit Aerobics.
00:16:10.13\00:16:13.37
What do you think, Jonathan?
00:16:13.40\00:16:14.74
That'll be
nice. That'll be nice.
00:16:14.77\00:16:16.10
Jonathan will volunteer.
00:16:16.14\00:16:19.51
I bet we'll be able to
get the camera crew to go to.
00:16:19.54\00:16:21.91
Sure.
00:16:21.94\00:16:23.28
Okay. Picking up a little bit.
00:16:26.58\00:16:27.95
Are you doing all right so far?
00:16:36.42\00:16:37.76
Yeah. Holding
there all right. Okay.
00:16:37.79\00:16:41.26
Okay, I'm gonna move forward,
you guys stay where you're at.
00:16:41.30\00:16:45.67
And now we're
gonna do a side step.
00:16:45.70\00:16:48.67
Okay?
00:16:48.70\00:16:50.37
And together, then
out, together, and out.
00:16:50.41\00:16:55.61
Together, and out.
00:16:55.64\00:16:57.95
Together.
00:16:57.98\00:17:00.35
Now this will be working
00:17:00.38\00:17:02.45
the side structure a little bit.
00:17:02.48\00:17:04.95
But if you feel
pain on this one,
00:17:04.99\00:17:06.55
then just step in place.
00:17:06.59\00:17:09.69
This one might be a
little more advanced for you.
00:17:09.72\00:17:12.59
But as you step out,
00:17:12.63\00:17:14.30
it's encouraging the muscles
around the knee to stabilize.
00:17:14.33\00:17:18.57
And the connective
tissue will get stronger.
00:17:18.60\00:17:22.84
Once you stretch out a ligament,
00:17:22.87\00:17:25.01
it's probably gonna have
to be surgically repaired,
00:17:25.04\00:17:27.78
'cause a ligament's
not gonna heal itself.
00:17:27.81\00:17:29.98
Tendon tissue on the other hand,
00:17:30.01\00:17:31.75
will heal as long as
it isn't torn through.
00:17:31.78\00:17:35.28
All right, let's do
about five more each way.
00:17:46.23\00:17:50.90
Here's two.
00:17:50.93\00:17:52.87
Keep smiling, folks.
00:17:52.90\00:17:56.14
Two more.
00:17:56.17\00:17:57.74
Okay. Back to our step.
00:18:02.04\00:18:05.48
Now, we're just
gonna cool it down.
00:18:05.51\00:18:07.85
Almost done with
the aerobic part.
00:18:07.88\00:18:09.42
Keep the arms swinging loosely.
00:18:16.76\00:18:18.59
Back when I was running
track, we had an old saying,
00:18:25.60\00:18:28.60
"You want your
legs to go faster,
00:18:28.64\00:18:30.67
move your arms faster."
00:18:30.71\00:18:32.24
And it works.
00:18:32.27\00:18:33.61
Faster your arms
move, faster you move.
00:18:33.64\00:18:35.81
Okay, slow down.
00:18:42.72\00:18:44.09
And we're gonna hang in
there for 30 more seconds.
00:18:49.89\00:18:55.60
Whenever you do
aerobic exercise,
00:18:55.63\00:18:57.13
you wanna cool down
gradually to allow your legs,
00:18:57.17\00:19:00.84
to help your heart
00:19:00.87\00:19:02.27
going through
the cooldown process.
00:19:02.30\00:19:06.01
If you stop abruptly,
your heart's gonna go,
00:19:06.04\00:19:08.54
"Hey, wait a second,
where are my helpers?"
00:19:08.58\00:19:12.78
That would be kind of like
both of you running off the set
00:19:12.81\00:19:14.58
right now.
00:19:14.62\00:19:15.95
I'd be kind of stuck.
Where did my helpers go?
00:19:15.98\00:19:18.15
All right.
00:19:24.63\00:19:26.13
Now, go and lay back
down on your backs again.
00:19:26.16\00:19:30.87
Now, just go ahead and
turn onto your right side.
00:19:30.90\00:19:34.34
Turn onto your right side.
00:19:34.37\00:19:36.37
Okay.
00:19:36.40\00:19:37.74
Now I want you to
raise your left leg up.
00:19:37.77\00:19:40.34
Up to the side, and then down.
00:19:40.38\00:19:42.48
Okay, raise up.
00:19:42.51\00:19:43.91
Just come straight up.
00:19:43.95\00:19:45.45
Straight up. Back down.
00:19:45.48\00:19:47.32
Straight up, and down.
00:19:47.35\00:19:49.62
There you go.
00:19:49.65\00:19:51.59
Good.
00:19:51.62\00:19:53.52
There you go.
00:19:53.56\00:19:55.26
Now this is working.
00:19:55.29\00:19:57.39
The abductors at the hip,
00:19:57.43\00:19:59.69
but also it's
stabilizing the knee
00:19:59.73\00:20:02.93
as you raise up out to the side.
00:20:02.96\00:20:06.84
Let's do 30 of those.
00:20:06.87\00:20:08.30
You can bring your right
hand back to brace your head.
00:20:13.07\00:20:16.78
There you go.
00:20:16.81\00:20:18.15
That's the way.
00:20:23.99\00:20:25.32
Now you feel a burn in the
hips a little bit, that's okay.
00:20:25.35\00:20:29.86
How many are we on, Megan?
00:20:29.89\00:20:31.23
Twenty four. Okay.
00:20:31.26\00:20:32.66
All right, you
know what to do now?
00:20:40.60\00:20:41.94
The other side.
00:20:41.97\00:20:43.30
That's right, the other
side, you're catching on.
00:20:43.34\00:20:46.47
Okay. And raise up.
00:20:46.51\00:20:51.78
Keep it under control,
00:20:51.81\00:20:53.15
focus on the
muscles you're using.
00:20:53.18\00:20:54.92
So you can be
raising from the hip,
00:20:54.95\00:20:56.89
but as you raise up,
00:20:56.92\00:20:58.75
the knee is gonna have
to stabilize as you come up.
00:20:58.79\00:21:02.06
And we'll be working
the connective tissue
00:21:02.09\00:21:04.29
on the outside of the knee.
00:21:04.33\00:21:05.66
Just as our side lunges,
we're forcing us to stabilize
00:21:09.66\00:21:13.54
with the inside
part of the knee,
00:21:13.57\00:21:15.04
this one's working the outside.
00:21:15.07\00:21:16.71
How many have you got?
00:21:23.55\00:21:24.88
Twenty six. Okay.
00:21:24.91\00:21:26.82
Way up, way up.
00:21:26.85\00:21:30.45
Okay.
00:21:30.49\00:21:31.82
Turn on to your backs.
00:21:31.85\00:21:33.72
Bend your knees, put
your hands behind your neck.
00:21:33.76\00:21:37.93
We're gonna do
some abdominal crunches,
00:21:37.96\00:21:40.10
the way we're gonna
this, is you're gonna blow out,
00:21:40.13\00:21:41.76
crunch up, lift your
chin towards the ceiling.
00:21:41.80\00:21:44.17
Okay? Megan, go
ahead and do some.
00:21:44.20\00:21:45.87
Okay, go and
follow suit, Jonathan.
00:21:45.90\00:21:48.34
Okay, chin towards the
ceiling, chin, there you go.
00:21:48.37\00:21:51.34
Bend your knees
a little bit more.
00:21:51.37\00:21:52.71
When you do the
abdominal crunches,
00:21:54.08\00:21:55.41
you're trying to push
your lower back to the floor
00:21:55.44\00:21:58.91
as much as possible,
00:21:58.95\00:22:00.42
trying to get your
belly button as close
00:22:00.45\00:22:02.18
to your backbone as possible.
00:22:02.22\00:22:03.95
Back, that's why I tell
men all the time, I say,
00:22:03.99\00:22:05.45
how do I get a
better lower back?
00:22:05.49\00:22:06.89
Get your belly button as close
to your backbone as possible
00:22:06.92\00:22:08.96
and your back will feel better.
00:22:08.99\00:22:11.23
All right, keep crunching.
00:22:11.26\00:22:13.40
Crunch up. Crunch up.
00:22:13.43\00:22:16.13
Chin up a little more, Megan,
there you go, that's better.
00:22:16.16\00:22:19.40
Blow out as you come up.
00:22:19.43\00:22:23.00
By blowing out as you come up,
you're drawing the abdomen in.
00:22:23.04\00:22:26.51
If you take a deep
breath as you come up,
00:22:26.54\00:22:28.41
then you're
expanding your abdominal wall
00:22:28.44\00:22:29.94
and just
encouraging it to be out.
00:22:29.98\00:22:32.35
I see a lot of men
who go into athletic clubs
00:22:32.38\00:22:35.12
and they try and do heavy weight
00:22:35.15\00:22:36.95
on the abdominal machines
00:22:36.99\00:22:38.32
and they're
pushing their abdomen out.
00:22:38.35\00:22:39.69
No what they're
doing is accentuating
00:22:39.72\00:22:41.22
what's already
sticking out too far.
00:22:41.26\00:22:42.96
The other question might come,
00:22:46.59\00:22:48.13
as far as working
on exercise equipment,
00:22:48.16\00:22:50.20
what should you do?
00:22:50.23\00:22:51.87
Unfortunately, the one,
the one piece of equipment
00:22:51.90\00:22:54.37
that people go to a
lot for knee problems is
00:22:54.40\00:22:56.50
one of the worst ones for it,
and that's the leg extension.
00:22:56.54\00:22:59.67
The leg extension actually puts
a lot of stress on the knees.
00:22:59.71\00:23:02.28
If you do this at
top end of the movement,
00:23:02.31\00:23:04.21
you're probably all
right, but down that bottom in,
00:23:04.25\00:23:06.31
it can really stress your knees.
00:23:06.35\00:23:07.98
If you wanna do
some type of leg press
00:23:08.02\00:23:10.15
or something along that,
then that would be all right,
00:23:10.19\00:23:12.19
but leg extension in itself
can be very, very stressful.
00:23:12.22\00:23:17.83
Okay, let's go about ten more.
00:23:17.86\00:23:20.10
We're doing all right? Mm-hm.
00:23:20.13\00:23:21.86
Keeping that abdomen
tight, let's check it here.
00:23:21.90\00:23:24.70
Good.
00:23:24.73\00:23:27.17
Up, and up.
00:23:27.20\00:23:29.94
And up.
00:23:29.97\00:23:33.64
Okay. Let's turn
over on your abdomen.
00:23:33.68\00:23:36.68
Let's put your head up
the other direction now.
00:23:36.71\00:23:40.38
Are you ready to
do some push-ups?
00:23:40.42\00:23:42.62
Okay, Megan, you
do the modified ones.
00:23:42.65\00:23:44.79
You go ahead and do
the regular military style.
00:23:44.82\00:23:47.09
Okay, let's go down, and up.
00:23:47.12\00:23:49.52
Straighten your
body out more, Megan.
00:23:49.56\00:23:51.43
That's better.
00:23:51.46\00:23:52.83
Very good, keep going.
00:23:59.00\00:24:01.87
We're gonna do four more.
00:24:01.90\00:24:03.61
Okay, get both of you up,
three more times, down, and up.
00:24:03.64\00:24:08.14
Down, and up. Down, and up.
00:24:08.18\00:24:12.95
Let's go one more
time. Down, and up.
00:24:12.98\00:24:15.25
Good.
00:24:15.28\00:24:16.79
All right, go and
come back to your feet.
00:24:16.82\00:24:19.62
All right, let's just bring
the hands up over the head.
00:24:19.65\00:24:22.96
We're gonna pull down, back up.
00:24:22.99\00:24:26.49
And down.
00:24:26.53\00:24:28.20
And up.
00:24:28.23\00:24:29.83
And down, and up.
00:24:29.86\00:24:32.03
Smile, down, and up.
00:24:32.07\00:24:35.40
And down, and
up. And down, and up.
00:24:35.44\00:24:40.61
And down, and up.
00:24:40.64\00:24:43.24
And down, and
up. And down, and up.
00:24:43.28\00:24:48.48
And down, and up.
00:24:48.52\00:24:51.02
And down, and
up. And down, and up.
00:24:51.05\00:24:55.19
Now hold it there,
now what we're gonna do is
00:24:55.22\00:24:56.86
we're gonna come down
like this, and back up.
00:24:56.89\00:25:00.63
And down,
00:25:00.66\00:25:02.13
squeeze your shoulder blades
together as you pull down.
00:25:02.16\00:25:05.17
Back up, and around.
00:25:05.20\00:25:06.74
And pull, and up.
00:25:06.77\00:25:09.44
And pull, and
up. And pull, and up.
00:25:09.47\00:25:14.81
And pull, and up.
00:25:14.84\00:25:17.38
Squeeze together.
00:25:17.41\00:25:18.81
Reach up,
squeeze together, and up.
00:25:18.85\00:25:22.58
Squeeze down, and up.
00:25:22.62\00:25:25.15
Squeeze down, and
up. Squeeze down, and up.
00:25:25.19\00:25:30.53
Down, and up, reach way up.
00:25:30.56\00:25:33.86
Way up, there you
go, that's better,
00:25:33.90\00:25:35.83
Jonathan, reach way up.
00:25:35.86\00:25:37.77
And pull, and
up. And pull, and up.
00:25:37.80\00:25:42.67
And pull, and up, and relax.
00:25:42.70\00:25:46.47
Careless roll the shoulders.
00:25:46.51\00:25:48.41
Way up and
around. Up and around.
00:25:48.44\00:25:52.25
Up and around, way up.
00:25:52.28\00:25:55.52
And up. And up.
00:25:55.55\00:25:59.02
Way up, round, and
up, and around, up.
00:25:59.05\00:26:03.96
And up. And up.
00:26:03.99\00:26:07.26
Now we're gonna
go the other way.
00:26:07.30\00:26:09.96
Roll forward,
roll forward, and up.
00:26:10.00\00:26:14.74
And up. And up.
00:26:14.77\00:26:17.91
And up.
00:26:17.94\00:26:19.47
And up. Let's
go five more times.
00:26:19.51\00:26:23.95
And up. And up.
00:26:23.98\00:26:26.88
And up. And up, okay, relax.
00:26:26.92\00:26:30.55
All right, well
done, thanks a lot.
00:26:30.59\00:26:31.99
If you're having knee
pain, the wisest thing to do,
00:26:35.46\00:26:37.69
of course, is to
go into your physician
00:26:37.73\00:26:39.33
and find out
exactly what's wrong.
00:26:39.36\00:26:41.56
Doing that will help to prevent
a lot of further problems
00:26:41.60\00:26:45.23
because what can help
you, can also hurt you,
00:26:45.27\00:26:48.00
if you don't take care
00:26:48.04\00:26:49.50
and look at it from
the proper perspective,
00:26:49.54\00:26:51.57
'cause you're gonna treat it
00:26:51.61\00:26:52.94
differently
depending on what it is.
00:26:52.97\00:26:54.61
If it's tendonitis, rest,
partial movements to the point
00:26:54.64\00:26:58.81
where it doesn't
hurt, icing, ultrasound,
00:26:58.85\00:27:01.85
whatever you want can help that
00:27:01.88\00:27:03.85
but if you have some
severe damage in there,
00:27:03.89\00:27:05.92
you'll probably have
to have that repaired.
00:27:05.95\00:27:07.89
If you're having
some arthritis problems
00:27:07.92\00:27:09.56
like the osteoarthritis,
00:27:09.59\00:27:11.83
it's just bone on
bone wear and tear,
00:27:11.86\00:27:13.93
and so what you've got to do is
just find a way to exercise it
00:27:13.96\00:27:17.07
without hurting it
and you can do that.
00:27:17.10\00:27:19.43
We do that all the time.
00:27:19.47\00:27:21.04
We find that the
stronger the knee is,
00:27:21.07\00:27:23.14
or stronger the legs get,
the stronger the knees get,
00:27:23.17\00:27:26.04
because remember,
all joints are weak.
00:27:26.07\00:27:28.58
Joints are simply
bone coming to bone
00:27:28.61\00:27:31.45
that are attached by ligaments
00:27:31.48\00:27:33.38
and what gives a joint strength
is the muscles that move it.
00:27:33.42\00:27:36.35
So in the case of your knee,
00:27:36.38\00:27:37.72
it's gonna be your
hamstrings and your quadriceps,
00:27:37.75\00:27:39.79
we wanna have a good
balance of muscular strength.
00:27:39.82\00:27:42.42
Remember when
you're training though,
00:27:42.46\00:27:44.09
you wanna train
for the right reason,
00:27:44.13\00:27:45.73
not for selfish glory.
00:27:45.76\00:27:47.10
But train for the glory of God.
00:27:47.13\00:27:48.53
Remember our, our
quote that we always use,
00:27:48.56\00:27:51.23
I can do all things through
Christ which strengthens me.
00:27:51.27\00:27:53.64
God bless you.
00:27:53.67\00:27:55.00
We'll see you next time
on Body and Spirit Aerobics.
00:27:55.04\00:27:56.81