The following
program is designed
00:00:01.83\00:00:03.33
to demonstrate simple workouts
00:00:03.37\00:00:04.80
that you can use to
improve your health.
00:00:04.83\00:00:08.54
Be sure to
consult your physician
00:00:08.57\00:00:09.90
before beginning
any exercise program.
00:00:09.97\00:00:14.41
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,
00:00:17.65\00:00:20.18
and exercise you can do.
00:00:20.22\00:00:22.02
Find out how to do it.
00:00:22.05\00:00:23.39
Next, on Body
and Spirit Aerobics.
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Hello, I'm Dick Nunez,
00:00:52.85\00:00:54.18
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.
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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
00:07:53.17\00:07:55.10
and they can get
inflamed and you get swelling.
00:07:55.14\00:08:00.44
One good thing you do is always
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to make sure you
get it diagnosed.
00:08:01.91\00:08:04.11
Okay, back down, and up.
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And up.
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Same bend the whole time,
00:08:08.72\00:08:10.05
like you're just
locked into place there.
00:08:10.09\00:08:11.45
A lot of people will just run in
00:08:17.39\00:08:18.99
and get a cortisone injection
00:08:19.03\00:08:22.10
and I don't
really recommend that
00:08:22.13\00:08:24.13
because it's not
causing any healing.
00:08:24.20\00:08:25.87
Okay. Straighten
your leg back out.
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Okay.
00:08:28.27\00:08:29.60
All right. Now let's
go and raise it again.
00:08:29.64\00:08:32.77
Okay.
00:08:32.81\00:08:37.28
In fact, you should
actually turn the body not to,
00:08:37.31\00:08:40.15
not to fight,
00:08:40.18\00:08:41.85
so I'm not very quick with
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ever suggesting
somebody going with cortisone,
00:08:43.75\00:08:46.12
although I know
it's used frequently.
00:08:46.15\00:08:48.42
And my orthopedic surgeon
tells people all the time,
00:08:48.46\00:08:51.93
look, it's going to make
it feel better but it doesn't,
00:08:51.96\00:08:54.50
they say, make it, it's
gonna make it any better,
00:08:54.56\00:08:56.53
as far as healing purposes."
00:08:56.56\00:08:58.17
And I know people just
take an anti-inflammatories
00:09:02.94\00:09:05.74
and again,
that's just gonna work
00:09:05.77\00:09:07.11
on the inflammatory response,
00:09:07.14\00:09:08.78
but we wanna do
whatever we can to try
00:09:08.81\00:09:10.41
and make the knee better.
00:09:10.45\00:09:13.98
Okay. How many are we on?
00:09:14.05\00:09:15.75
Eighteen. Eighteen.
00:09:15.78\00:09:17.12
Okay. Good, all right.
00:09:19.82\00:09:21.32
Let's go and
come on to the feet.
00:09:21.39\00:09:22.72
All right, do we
feel that all right?
00:09:25.13\00:09:26.70
Yeah. Okay. Okay.
00:09:26.73\00:09:28.30
Now go ahead and just
start some leg stepping
00:09:28.33\00:09:30.07
and for aerobic
exercise, nice and easy.
00:09:30.10\00:09:32.90
Okay. Little bit more than that.
00:09:32.93\00:09:34.54
Okay, get the
arms swinging as well.
00:09:34.57\00:09:38.34
We're gonna stay fairly
gentle with our aerobic exercise
00:09:38.37\00:09:41.61
because with the bad
knees, if you go too severe,
00:09:41.64\00:09:45.78
you're gonna find
it causing problems.
00:09:45.81\00:09:47.82
But this, what we did
before should be a nice warm-up
00:09:47.85\00:09:50.79
to the legs to allow to do that.
00:09:50.82\00:09:52.95
Okay. Everything
going all right so far?
00:09:59.66\00:10:01.16
Yeah. Okay.
00:10:01.20\00:10:02.53
Pick it up a little bit then.
00:10:02.56\00:10:03.90
For those of you at
home with bad knees,
00:10:06.94\00:10:09.54
we should be able to
at least do this much.
00:10:09.57\00:10:11.47
One other things, of course,
00:10:20.15\00:10:21.48
that contributes to
knees in a great way
00:10:21.52\00:10:24.25
is too much bodyweight.
00:10:24.29\00:10:26.02
The more weight
you carry around,
00:10:26.05\00:10:28.02
the more stress
you put on your joints,
00:10:28.06\00:10:30.59
and so if you drop some weight
and get those legs stronger,
00:10:30.63\00:10:34.46
you'll find yourself healing
a whole lot better, okay?
00:10:34.46\00:10:37.80
Smile, have fun,
come on, let's go.
00:10:37.83\00:10:42.14
All right, pick it
up a little bit more.
00:10:42.17\00:10:43.64
And I've seen a lot of
people, before I had one,
00:10:48.28\00:10:50.21
we have a doctor
that works for us,
00:10:50.25\00:10:51.95
who broke his knee cap
00:10:51.98\00:10:54.75
and couldn't squat
down hardly at all.
00:10:54.78\00:10:56.38
Now he squats down very
easily, back up and down,
00:10:56.42\00:10:59.62
and has just come from
getting his legs stronger.
00:10:59.65\00:11:03.56
Okay. Look, go
little faster still.
00:11:03.59\00:11:06.53
Okay, go ahead and just
look straight ahead out there.
00:11:06.56\00:11:09.80
Swing the arms.
00:11:09.83\00:11:12.83
Now at home, if it's just
starting to hurt too much,
00:11:12.87\00:11:15.47
then by all means, slow down.
00:11:15.50\00:11:17.07
Okay, little faster still.
00:11:21.41\00:11:22.91
Now if either one of you
had bad knees, I could ask you,
00:11:31.42\00:11:33.22
how your knee was feeling now?
00:11:33.25\00:11:34.59
But fine, neither
one of you have that,
00:11:34.62\00:11:36.19
so we're stuck
with just to swimming,
00:11:36.22\00:11:39.59
that everybody is doing okay.
00:11:39.63\00:11:43.83
Okay, let's
change the movement now.
00:11:43.87\00:11:46.47
We're gonna do a step back,
then come forward, step back.
00:11:46.50\00:11:51.34
And then forward, and back,
00:11:51.41\00:11:53.88
and forward, and back,
00:11:53.91\00:11:57.05
and back, and back.
00:11:57.08\00:12:01.55
This is working
like a little bit
00:12:01.58\00:12:02.92
like a reverse lunge.
00:12:02.95\00:12:06.76
But it's very
little stress on the knees.
00:12:06.79\00:12:12.83
And back. And back.
Let's put the hand on the hips.
00:12:12.86\00:12:18.37
And back. And back.
00:12:18.40\00:12:21.84
Left, and right.
00:12:21.87\00:12:25.21
And left. And right.
00:12:25.24\00:12:28.64
And left.
00:12:28.68\00:12:30.41
And right.
00:12:30.45\00:12:31.98
And left.
00:12:32.01\00:12:33.75
And right.
00:12:33.78\00:12:35.45
And left. And right.
00:12:35.48\00:12:38.09
Okay, let's go back
to stepping in place.
00:12:44.13\00:12:45.93
Okay, pick the legs up.
00:12:51.23\00:12:52.67
But fine as long as
one foot stays in contact
00:12:56.54\00:12:58.81
with the ground, we're
not doing a lot of pounding,
00:12:58.84\00:13:02.14
that knees can go ahead
and do this type of exercise
00:13:02.18\00:13:05.75
without any problem.
00:13:05.78\00:13:08.25
Also it's a good idea
after you do the exercise
00:13:08.32\00:13:12.49
to ice your knees for
about five to ten minutes
00:13:12.52\00:13:16.86
and that'll help
curb the inflammation.
00:13:16.89\00:13:19.06
A lot of times,
00:13:19.09\00:13:20.43
if you ever
watch basketball player
00:13:20.46\00:13:22.16
with bad knees,
00:13:22.20\00:13:23.93
right after they
come out of a game,
00:13:23.97\00:13:25.80
they're immediately encased
in ice packs upon their knees,
00:13:25.83\00:13:29.84
to keep the
inflammation from taking place.
00:13:29.87\00:13:31.97
And a lot of times,
00:13:32.01\00:13:33.34
they're not hurt
after they come out,
00:13:33.38\00:13:34.78
they do it to take
it as precautionary.
00:13:34.84\00:13:37.31
Just like a lot of times,
00:13:37.35\00:13:38.68
baseball pitchers will
ice their arm and the elbow,
00:13:38.71\00:13:42.22
right after they get unpitching,
00:13:42.25\00:13:44.49
not so much because they hurt,
00:13:44.55\00:13:46.05
but just as a
precautionary measure
00:13:46.09\00:13:47.92
to keep the
inflammation from taking place.
00:13:47.96\00:13:49.56
Okay, now we're
gonna go to the front.
00:13:54.96\00:13:57.70
Going to step out and back.
00:13:57.73\00:14:00.54
Step out.
00:14:00.57\00:14:01.97
Now this one could
cause a little bit of stress,
00:14:02.00\00:14:04.71
but we're trying to do a
little bit of this to try
00:14:04.77\00:14:06.47
and start giving
you some more strength
00:14:06.51\00:14:08.14
and stability.
00:14:08.18\00:14:09.98
And this is
gonna work the muscles
00:14:10.01\00:14:11.85
especially focus
on the quadriceps
00:14:11.88\00:14:14.72
right above the knee,
00:14:14.78\00:14:16.48
when you're doing this one,
00:14:16.52\00:14:17.85
make sure your knee
does not go past your foot.
00:14:17.89\00:14:20.49
That's gonna be
extremely important
00:14:20.52\00:14:22.36
because if your
knee goes past your foot,
00:14:22.39\00:14:24.39
then you're putting a
lot of stress upon it.
00:14:24.43\00:14:27.10
Okay, and left.
00:14:36.10\00:14:38.44
And right.
00:14:38.47\00:14:40.48
And left. And right.
00:14:40.51\00:14:42.61
Usually when we do lunges,
we go down further than this.
00:14:42.64\00:14:46.08
But to protect,
we're gonna stay up.
00:14:46.11\00:14:50.75
Later on, if you
start to feel like
00:14:50.79\00:14:53.12
you can get
through this all right,
00:14:53.15\00:14:55.19
then you can start
going down further.
00:14:55.22\00:14:59.06
Let pain be your guide.
00:14:59.09\00:15:01.16
If it hurts, then you may
have gone a little bit too far.
00:15:01.20\00:15:05.60
But if you do start to
develop a little bit of pain,
00:15:05.63\00:15:08.17
don't necessarily throw the baby
00:15:08.20\00:15:09.60
out of the bathwater
00:15:09.64\00:15:10.97
and give up exercise altogether,
00:15:11.04\00:15:13.07
just back off, and try it again.
00:15:13.11\00:15:17.25
If you need to stop at
home, do so, let yourself rest.
00:15:17.28\00:15:21.35
Then pick it back up
again when you feel ready.
00:15:21.38\00:15:25.02
The nice thing
about aerobic exercise is
00:15:25.05\00:15:27.69
we're not very fit yet.
00:15:27.72\00:15:30.16
Even if you just go
for a couple of minutes
00:15:30.19\00:15:32.09
and stop, and go a
couple of minutes and stop.
00:15:32.13\00:15:35.70
You're still gonna
be getting benefit.
00:15:35.73\00:15:37.80
Certainly the more you
can go, the long you can go,
00:15:37.87\00:15:40.74
the more
benefits you're gonna get,
00:15:40.77\00:15:42.57
but something is gonna
be better than nothing.
00:15:42.60\00:15:46.98
Okay. Let's go back
to stepping in place.
00:15:47.01\00:15:52.58
Be also important
00:15:52.61\00:15:54.22
what type of
surface you're using.
00:15:54.25\00:15:56.42
If you're out
there on a sandy beach,
00:15:56.45\00:15:58.82
if we're in the
Caribbean right now,
00:15:58.85\00:16:01.02
on a white sandy beach,
00:16:01.06\00:16:03.22
we would be in a
nice, soft surface.
00:16:03.26\00:16:06.70
So we'll have to see
00:16:06.73\00:16:08.03
if we can have 3ABN
pay for that next time
00:16:08.10\00:16:11.07
we film Body
and Spirit Aerobics.
00:16:11.10\00:16:14.34
What do you think, Jonathan?
00:16:14.37\00:16:15.70
That'll be
nice. That'll be nice.
00:16:15.74\00:16:17.07
Jonathan will volunteer.
00:16:17.11\00:16:20.48
I bet we'll be able to
get the camera crew to go to.
00:16:20.51\00:16:22.88
Sure.
00:16:22.91\00:16:24.25
Okay. Picking up a little bit.
00:16:27.55\00:16:28.92
Are you doing all right so far?
00:16:37.39\00:16:38.73
Yeah. Holding
there all right. Okay.
00:16:38.76\00:16:42.20
Okay, I'm gonna move forward,
you guys stay where you're at.
00:16:42.23\00:16:46.60
And now we're
gonna do a side step.
00:16:46.63\00:16:49.60
Okay?
00:16:49.64\00:16:51.31
And together, then
out, together, and out.
00:16:51.37\00:16:56.54
Together, and out.
00:16:56.58\00:16:58.88
Together.
00:16:58.91\00:17:01.35
Now this will be working
00:17:01.38\00:17:03.52
the side structure a little bit.
00:17:03.55\00:17:06.02
But if you feel
pain on this one,
00:17:06.05\00:17:07.62
then just step in place.
00:17:07.66\00:17:10.76
This one might be a
little more advanced for you.
00:17:10.79\00:17:13.66
But as you step out,
00:17:13.70\00:17:15.36
it's encouraging the muscles
around the knee to stabilize.
00:17:15.40\00:17:19.60
And the connective
tissue will get stronger.
00:17:19.63\00:17:23.87
Once you stretch out a ligament,
00:17:23.91\00:17:26.04
it's probably gonna have
to be surgically repaired,
00:17:26.07\00:17:28.81
'cause a ligament's
not gonna heal itself.
00:17:28.84\00:17:31.01
Tendon tissue on the other hand,
00:17:31.05\00:17:32.78
will heal as long as
it isn't torn through.
00:17:32.81\00:17:36.32
All right, let's do
about five more each way.
00:17:47.23\00:17:51.90
Here's two.
00:17:51.93\00:17:53.87
Keep smiling, folks.
00:17:53.90\00:17:57.14
Two more.
00:17:57.17\00:17:58.74
Okay. Back to our step.
00:18:03.18\00:18:06.61
Now, we're just
gonna cool it down.
00:18:06.65\00:18:08.98
Almost done with
the aerobic part.
00:18:09.02\00:18:10.55
Keep the arms swinging loosely.
00:18:17.89\00:18:19.73
Back when I was running
track, we had an old saying,
00:18:26.70\00:18:29.70
"You want your
legs to go faster,
00:18:29.74\00:18:31.77
move your arms faster."
00:18:31.84\00:18:33.34
And it works.
00:18:33.38\00:18:34.71
Faster your arms
move, faster you move.
00:18:34.74\00:18:36.91
Okay, slow down.
00:18:43.82\00:18:45.22
And we're gonna hang in
there for 30 more seconds.
00:18:50.99\00:18:56.67
Whenever you do
aerobic exercise,
00:18:56.70\00:18:58.20
you wanna cool down
gradually to allow your legs,
00:18:58.27\00:19:02.07
to help your heart
00:19:02.10\00:19:03.47
going through
the cooldown process.
00:19:03.51\00:19:07.21
If you stop abruptly,
your heart's gonna go,
00:19:07.24\00:19:09.74
"Hey, wait a second,
where are my helpers?"
00:19:09.78\00:19:13.98
That would be kind of like
both of you running off the set
00:19:14.02\00:19:15.78
right now.
00:19:15.82\00:19:17.15
I'd be kind of stuck.
Where did my helpers go?
00:19:17.19\00:19:19.35
All right.
00:19:25.83\00:19:27.30
Now, go and lay back
down on your backs again.
00:19:27.36\00:19:32.07
Now, just go ahead and
turn onto your right side.
00:19:32.10\00:19:35.50
Turn onto your right side.
00:19:35.54\00:19:37.54
Okay.
00:19:37.57\00:19:38.91
Now I want you to
raise your left leg up.
00:19:38.94\00:19:41.51
Up to the side, and then down.
00:19:41.58\00:19:43.65
Okay, raise up.
00:19:43.68\00:19:45.08
Just come straight up.
00:19:45.15\00:19:46.61
Straight up. Back down.
00:19:46.65\00:19:48.52
Straight up, and down.
00:19:48.55\00:19:50.79
There you go.
00:19:50.82\00:19:52.75
Good.
00:19:52.79\00:19:54.69
There you go.
00:19:54.76\00:19:56.42
Now this is working.
00:19:56.46\00:19:58.56
The abductors at the hip,
00:19:58.63\00:20:00.86
but also it's
stabilizing the knee
00:20:00.90\00:20:04.07
as you raise up out to the side.
00:20:04.10\00:20:08.00
Let's do 30 of those.
00:20:08.04\00:20:09.44
You can bring your right
hand back to brace your head.
00:20:14.21\00:20:17.91
There you go.
00:20:17.95\00:20:19.28
That's the way.
00:20:25.15\00:20:26.49
Now you feel a burn in the
hips a little bit, that's okay.
00:20:26.52\00:20:30.99
How many are we on, Megan?
00:20:31.03\00:20:32.36
Twenty four. Okay.
00:20:32.39\00:20:33.80
All right, you
know what to do now?
00:20:41.70\00:20:43.04
The other side.
00:20:43.07\00:20:44.41
That's right, the other
side, you're catching on.
00:20:44.44\00:20:47.58
Okay. And raise up.
00:20:47.61\00:20:52.88
Keep it under control,
00:20:52.91\00:20:54.25
focus on the
muscles you're using.
00:20:54.28\00:20:56.02
So you can be
raising from the hip,
00:20:56.05\00:20:58.02
but as you raise up,
00:20:58.05\00:20:59.85
the knee is gonna have
to stabilize as you come up.
00:20:59.89\00:21:03.29
And we'll be working
the connective tissue
00:21:03.32\00:21:05.53
on the outside of the knee.
00:21:05.59\00:21:06.93
Just as our side lunges,
we're forcing us to stabilize
00:21:10.87\00:21:14.77
with the inside
part of the knee,
00:21:14.80\00:21:16.24
this one's working the outside.
00:21:16.27\00:21:17.94
How many have you got?
00:21:24.78\00:21:26.11
Twenty six. Okay.
00:21:26.15\00:21:28.05
Way up, way up.
00:21:28.08\00:21:31.65
Okay.
00:21:31.72\00:21:33.05
Turn on to your backs.
00:21:33.09\00:21:34.92
Bend your knees, put
your hands behind your neck.
00:21:34.99\00:21:39.13
We're gonna do
some abdominal crunches,
00:21:39.16\00:21:41.30
the way we're gonna
this, is you're gonna blow out,
00:21:41.33\00:21:42.93
crunch up, lift your
chin towards the ceiling.
00:21:42.96\00:21:45.37
Okay? Megan, go
ahead and do some.
00:21:45.40\00:21:47.04
Okay, go and
follow suit, Jonathan.
00:21:47.07\00:21:49.50
Okay, chin towards the
ceiling, chin, there you go.
00:21:49.54\00:21:52.51
Bend your knees
a little bit more.
00:21:52.54\00:21:53.88
When you do the
abdominal crunches,
00:21:55.28\00:21:56.61
you're trying to push
your lower back to the floor
00:21:56.64\00:22:00.15
as much as possible,
00:22:00.18\00:22:01.68
trying to get your
belly button as close
00:22:01.72\00:22:03.49
to your backbone as possible.
00:22:03.52\00:22:05.25
Back, that's why I tell
men all the time, I say,
00:22:05.32\00:22:06.76
how do I get a
better lower back?
00:22:06.79\00:22:08.19
Get your belly button as close
to your backbone as possible
00:22:08.22\00:22:10.26
and your back will feel better.
00:22:10.29\00:22:12.53
All right, keep crunching.
00:22:12.56\00:22:14.73
Crunch up. Crunch up.
00:22:14.73\00:22:17.40
Chin up a little more, Megan,
there you go, that's better.
00:22:17.43\00:22:20.67
Blow out as you come up.
00:22:20.70\00:22:24.27
By blowing out as you come up,
you're drawing the abdomen in.
00:22:24.31\00:22:27.78
If you take a deep
breath as you come up,
00:22:27.81\00:22:29.68
then you're
expanding your abdominal wall
00:22:29.71\00:22:31.21
and just
encouraging it to be out.
00:22:31.25\00:22:33.62
I see a lot of men
who go into athletic clubs
00:22:33.65\00:22:36.38
and they try and do heavy weight
00:22:36.42\00:22:38.22
on the abdominal machines
00:22:38.29\00:22:39.62
and they're
pushing their abdomen out.
00:22:39.65\00:22:40.99
No what they're
doing is accentuating
00:22:41.02\00:22:42.49
what's already
sticking out too far.
00:22:42.52\00:22:44.23
The other question might come,
00:22:47.86\00:22:49.36
as far as working
on exercise equipment,
00:22:49.40\00:22:51.43
what should you do?
00:22:51.47\00:22:53.10
Unfortunately, the one,
the one piece of equipment
00:22:53.13\00:22:55.60
that people go to a
lot for knee problems is
00:22:55.64\00:22:57.74
one of the worst ones for it,
and that's the leg extension.
00:22:57.77\00:23:00.98
The leg extension actually puts
a lot of stress on the knees.
00:23:01.01\00:23:03.65
If you do this at
top end of the movement,
00:23:03.68\00:23:05.58
you're probably all
right, but down that bottom in,
00:23:05.65\00:23:07.68
it can really stress your knees.
00:23:07.72\00:23:09.35
If you wanna do
some type of leg press
00:23:09.38\00:23:11.52
or something along that,
then that would be all right,
00:23:11.59\00:23:13.56
but leg extension in itself
can be very, very stressful.
00:23:13.59\00:23:19.19
Okay, let's go about ten more.
00:23:19.23\00:23:21.46
We're doing all right? Mm-hm.
00:23:21.50\00:23:23.20
Keeping that abdomen
tight, let's check it here.
00:23:23.23\00:23:26.03
Good.
00:23:26.07\00:23:28.50
Up, and up.
00:23:28.54\00:23:31.27
And up.
00:23:31.31\00:23:34.98
Okay. Let's turn
over on your abdomen.
00:23:35.04\00:23:38.01
Let's put your head up
the other direction now.
00:23:38.05\00:23:41.72
Are you ready to
do some push-ups?
00:23:41.78\00:23:43.95
Okay, Megan, you
do the modified ones.
00:23:43.99\00:23:46.12
You go ahead and do
the regular military style.
00:23:46.15\00:23:48.42
Okay, let's go down, and up.
00:23:48.46\00:23:50.86
Straighten your
body out more, Megan.
00:23:50.89\00:23:52.76
That's better.
00:23:52.79\00:23:54.13
Very good, keep going.
00:24:00.37\00:24:03.30
We're gonna do four more.
00:24:03.34\00:24:05.07
Okay, get both of you up,
three more times, down, and up.
00:24:05.11\00:24:09.58
Down, and up. Down, and up.
00:24:09.61\00:24:14.38
Let's go one more
time. Down, and up.
00:24:14.42\00:24:16.69
Good.
00:24:16.72\00:24:18.25
All right, go and
come back to your feet.
00:24:18.29\00:24:21.06
All right, let's just bring
the hands up over the head.
00:24:21.09\00:24:24.39
We're gonna pull down, back up.
00:24:24.43\00:24:27.93
And down.
00:24:27.96\00:24:29.60
And up.
00:24:29.63\00:24:31.23
And down, and up.
00:24:31.27\00:24:33.44
Smile, down, and up.
00:24:33.47\00:24:36.81
And down, and
up. And down, and up.
00:24:36.84\00:24:42.01
And down, and up.
00:24:42.04\00:24:44.65
And down, and
up. And down, and up.
00:24:44.68\00:24:49.88
And down, and up.
00:24:49.92\00:24:52.42
And down, and
up. And down, and up.
00:24:52.45\00:24:56.59
Now hold it there,
now what we're gonna do is
00:24:56.62\00:24:58.26
we're gonna come down
like this, and back up.
00:24:58.29\00:25:02.13
And down,
00:25:02.16\00:25:03.63
squeeze your shoulder blades
together as you pull down.
00:25:03.67\00:25:06.67
Back up, and around.
00:25:06.70\00:25:08.27
And pull, and up.
00:25:08.30\00:25:10.94
And pull, and
up. And pull, and up.
00:25:10.97\00:25:16.31
And pull, and up.
00:25:16.34\00:25:18.88
Squeeze together.
00:25:18.91\00:25:20.32
Reach up,
squeeze together, and up.
00:25:20.35\00:25:24.09
Squeeze down, and up.
00:25:24.12\00:25:26.65
Squeeze down, and
up. Squeeze down, and up.
00:25:26.69\00:25:32.06
Down, and up, reach way up.
00:25:32.09\00:25:35.33
Way up, there you
go, that's better,
00:25:35.40\00:25:37.30
Jonathan, reach way up.
00:25:37.33\00:25:39.23
And pull, and
up. And pull, and up.
00:25:39.27\00:25:44.14
And pull, and up, and relax.
00:25:44.17\00:25:47.94
Careless roll the shoulders.
00:25:47.98\00:25:49.88
Way up and
around. Up and around.
00:25:49.91\00:25:53.72
Up and around, way up.
00:25:53.75\00:25:56.99
And up. And up.
00:25:57.02\00:26:00.56
Way up, round, and
up, and around, up.
00:26:00.59\00:26:05.56
And up. And up.
00:26:05.59\00:26:08.83
Now we're gonna
go the other way.
00:26:08.90\00:26:11.53
Roll forward,
roll forward, and up.
00:26:11.57\00:26:16.30
And up. And up.
00:26:16.34\00:26:19.47
And up.
00:26:19.51\00:26:21.04
And up. Let's
go five more times.
00:26:21.08\00:26:25.55
And up. And up.
00:26:25.58\00:26:28.45
And up. And up, okay, relax.
00:26:28.52\00:26:32.12
All right, well
done, thanks a lot.
00:26:32.19\00:26:33.56
If you're having knee
pain, the wisest thing to do,
00:26:37.03\00:26:39.26
of course, is to
go into your physician
00:26:39.29\00:26:40.90
and find out
exactly what's wrong.
00:26:40.93\00:26:43.10
Doing that will help to prevent
a lot of further problems
00:26:43.13\00:26:46.77
because what can help
you, can also hurt you,
00:26:46.80\00:26:49.54
if you don't take care
00:26:49.57\00:26:51.04
and look at it from
the proper perspective,
00:26:51.07\00:26:53.11
'cause you're gonna treat it
00:26:53.14\00:26:54.48
differently
depending on what it is.
00:26:54.51\00:26:56.14
If it's tendonitis, rest,
partial movements to the point
00:26:56.18\00:27:00.42
where it doesn't
hurt, icing, ultrasound,
00:27:00.45\00:27:03.52
whatever you want can help that
00:27:03.55\00:27:05.52
but if you have some
severe damage in there,
00:27:05.59\00:27:07.59
you'll probably have
to have that repaired.
00:27:07.62\00:27:09.56
If you're having
some arthritis problems
00:27:09.59\00:27:11.23
like the osteoarthritis,
00:27:11.26\00:27:13.50
it's just bone on
bone wear and tear,
00:27:13.53\00:27:15.56
and so what you've got to do is
just find a way to exercise it
00:27:15.60\00:27:18.73
without hurting it
and you can do that.
00:27:18.77\00:27:21.07
We do that all the time.
00:27:21.10\00:27:22.67
We find that the
stronger the knee is,
00:27:22.70\00:27:24.77
or stronger the legs get,
the stronger the knees get,
00:27:24.81\00:27:27.68
because remember,
all joints are weak.
00:27:27.71\00:27:30.21
Joints are simply
bone coming to bone
00:27:30.25\00:27:33.08
that are attached by ligaments
00:27:33.11\00:27:35.02
and what gives a joint strength
is the muscles that move it.
00:27:35.08\00:27:37.99
So in the case of your knee,
00:27:38.02\00:27:39.35
it's gonna be your
hamstrings and your quadriceps,
00:27:39.39\00:27:41.42
we wanna have a good
balance of muscular strength.
00:27:41.46\00:27:44.06
Remember when
you're training though,
00:27:44.09\00:27:45.73
you wanna train
for the right reason,
00:27:45.79\00:27:47.36
not for selfish glory.
00:27:47.40\00:27:48.73
But train for the glory of God.
00:27:48.76\00:27:50.13
Remember our, our
quote that we always use,
00:27:50.17\00:27:52.83
I can do all things through
Christ which strengthens me.
00:27:52.87\00:27:55.27
God bless you.
00:27:55.30\00:27:56.64
We'll see you next time
on Body and Spirit Aerobics.
00:27:56.67\00:27:58.44