The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Many people in our
country feel incapacitated
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because their lower back hurt.
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The good new is
the things you can do
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about that to help
ourselves we can get
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along better and have less pain.
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Want to know
more, stay tune next
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on Body and Spirit Aerobics.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Centre.
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Welcome to Body
and Spirit Aerobics.
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We have been
doing Body and Spirit
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and Body and Spirit Aerobics for
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quite a years now, and one time
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when I was at an ASI
Convention there was women
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who was coming right towards me,
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in fact she was
running towards me which kind
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of surprised me
because I didn't see
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anybody else behind me.
When she got close to me
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she jumped and I caught her,
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didn't know what else to do
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and when I
started down she said,
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I was hoping you would be here
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and I said while
I'm here who are you?
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And she said well
who I am is unimportant,
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but let me tell me my story.
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And she said she
had back problem so bad,
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that she ended
up going to surgery
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and physical therapy
and nothing helped her.
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She thought she
was gonna to spend
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the rest of life on the couch.
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She and her husband
pick up a 3ABN satellite
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and when Body and
Spirit came on she said
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that she is simply
use to mute button.
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Now if you ever you
wanted to be humbled
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just have somebody say
they hit mute every time
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me come on and
lets you do the trick,
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but as she was going
through in the process
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and watching 3ABN,
one day she couldn't get
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to the quicker fast enough
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and I came on and
side today's was gonna be
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on lower back problems
and she decide to watch
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order the tape
and three months later
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she was totally pain free
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and living a happy healthy life.
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So, lower back
problems can be reverse
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and so we are gonna a
program for that today.
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Helping me out today
will be Jonathan and Richard.
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Jonathan is a nice
young candidate who wants to
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prevent lower back problems.
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Richard has experience
in back problems of course,
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he will be a good
candidate for us today.
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We're gonna
start by loosening up,
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we're gonna do little
upper body exercise first
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and we're do
some aerobic exercise
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and we gonna finish up
for some stretching today
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and some specific a
lower back strengthening moves.
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Okay, let's go
back to the other way.
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This is a just
nice circle motion
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you are not doing
anything other than
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just loosening up the shoulders
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doing the body ready
getting the circulation
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increasing little bit,
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preparing for some exercise.
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Okay, fellows I think today
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will start with some push ups.
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Okay, Jonathan you
can do regular ones.
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Richard you gonna do
modified one off his knees
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as to protect his back
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and we are just gonna 10 of him.
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Do it on my count and
was still nice and control.
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Down, and up, and
down, and up, and down,
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and up, and
down, and up, and down,
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and up, here is
number six and up, and seven,
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and up, number
eight, up, and nine, up,
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and number ten,
up. Okay, come on up.
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Notice how both
and kept back nice
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and flat and if you do
have some back problems
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that can at tendency for
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the lower towards in
fact, Jonathan get back down
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there for a
second and do a push up
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and properly were your
hips are collapsing down,
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okay, yeah like,
and sometimes people
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will pushing up
from that position
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and that can be very
difficult on your back.
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Both Jonathan and
Richard were doing a nice
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and straight and when
you doing of our knees
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and you can protect
your back even more.
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Okay lets stretch
those muscles now,
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lets lean back and
just feel it stretch.
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Okay, come across
and give yourself a hug.
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Alright lean back a little bit
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and stretch back.
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Richard you look like
you are just baptizing,
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coming out of water.
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That's good, thank you for that.
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Okay, relax. Okay let's
do some upper back work.
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In fact let's use our towels.
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I want you to grab
those for us Richard.
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The towel makes for a
good help and resistance
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and so what we gonna do
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is we gonna take a towel
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and act like we are
trying to rip in two
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and then we will
do some pullovers,
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we gonna reach
back and pull it down.
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And up, and down,
okay you guys keep going,
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pull the towel part hard,
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you are trying
to tear it into two.
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So, I come over tested
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should have a
lot of tension on it.
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I've seen people
for say this is so hard
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and then we check the
towels got slackening.
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Well of course is not
hard well you not trying.
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Over towel part hard
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stretch back keep doing straight
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and when you come
back forward again
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trying use these
muscles to pull you back down.
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Stretch back and
use those upper back
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muscles of the scapular
region to pull back over.
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Okay, can you feel that
Jonathan in those muscles.
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Little bit, okay,
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well you use a lot of
weight on that motion so.
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And you also do this
from a lying position as well.
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Let's go about five more
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and three more
and one more time.
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Okay now take your towel
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and bring it up here
like this and you are still
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pulling in a part
and now you gonna push up
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and come down,
push up, and down.
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Standing arms way up and down,
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keep pulling it a
part. And down, up, and down,
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and up, and down,
and up, pull a part,
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press it up and
press it up and press up,
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and push, and
push, and push, and push,
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five more times,
and two, and three,
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and four, and
five. Very good. Okay,
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Richard go and
tussle towels over there.
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Okay, we gonna start
with some aerobic exercise.
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Now we gonna warm
into by doing some squats
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and that's why one of the best
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and you gonna for a bad back
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because you want to
get the gluteus maximus
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and the lower back
tine and the hamstrings
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all developed well
so we gonna squat down
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by pushing the hips back.
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Keeping the chest up,
squatting down and up,
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squatting down, and
up. I'm in check form
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keep going fellows
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okay lets try go
little bit deeper
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are see on these guys
when they are going down.
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Jonathan once
you turn side ways.
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If you watch the
form as he going down
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chest stays up and
knees stay over the feet.
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That push and the hips
back and as you going down
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you feeling it
stretch and the low back
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the gluteus maximus comes in,
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and then the
gluteal hamstring time
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very important for that.
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Okay, you just
keep going fellows.
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Richard is looking good.
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Richard's have lot
practice squatting down.
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Developing the
gluteus maximus muscles
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because what
happens epically in man
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that it looks like somebody
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has basically
taken the air valves out,
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might even cheek,
and let the air out
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because there's no air valves,
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but people do might,
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the women would say my husband,
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I think he has no
bottom and of course
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if they don't have
a bottom they gonna
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have very little
muscle support there
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and then gonna a lot
of pain with their back.
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Okay, now go and
turn back to the front
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Jonathan and keep squatting.
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Nice transaction I
knew you could do it.
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Okay, now we gonna
from there to a lunge,
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okay lets go and step out
hands on the hips fellows.
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Lunge out and back,
lunge out same concept
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as we doing with the squat
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right Jonathan lets
if you can transaction
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in to our lunge here
on the side ways position,
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oh there he goes. Very good now
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as you watching
Jonathan you can notice
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that his knee is not
going fast as his foot.
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His chest is stating up.
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Close as you use to doing
is with that lot of weight
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so pretty easy okay.
But, it still effective.
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Jonathan has gotten
some muscle soreness
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more than once from
doing Body and Spirit
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and Body and Spirit Aerobics.
00:09:58.42\00:09:59.64
Okay go ahead and
rotate back to the front again.
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I want to see how do that one.
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How you doing Richard?
Alright. Doing alright?
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Yeah. Getting tired, okay,
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alright let's go
back into the squat.
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I trained Richard
and when we first had him
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start doing some squats
or and well lunges mainly,
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they were a little
bit awkward for him.
00:10:33.45\00:10:34.93
So, he has been
working on him and he has got
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quite a bit better at them.
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As you are doing your squat,
00:10:43.21\00:10:44.69
think about the
Gluteus Maximus because
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that's important
to be focusing on
00:10:47.20\00:10:48.50
as you using those muscles.
00:10:48.53\00:10:50.31
If you just thinking
about using the quadriceps
00:10:50.34\00:10:52.52
then that's how you
gonna getting out of it.
00:10:52.55\00:10:54.13
You wanna think
about the gluteus maximus
00:10:54.16\00:10:56.05
to get the maximum out of your,
00:10:56.08\00:10:57.75
out of what you
are trying to do there.
00:10:57.79\00:10:59.37
Okay, let's do that 10 more.
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And 5 more, chest up,
chest up keep the chest up.
00:11:09.06\00:11:13.32
Okay, we gonna some
side lunges up to the side,
00:11:18.69\00:11:22.09
back to the
middle, up to the side,
00:11:22.12\00:11:24.29
back to the
middle, up to the side,
00:11:24.32\00:11:26.36
back to the middle,
00:11:26.39\00:11:27.40
this is working on the adductors
00:11:32.40\00:11:34.38
and the abductors as
well as still keeping
00:11:34.41\00:11:37.67
the legs in motion.
So, we are trying to
00:11:37.70\00:11:39.82
get some aerobic effect here.
00:11:39.85\00:11:41.39
So, we are not
stopping and resting,
00:11:41.87\00:11:43.40
we are just
continuing to go one exercise
00:11:43.43\00:11:45.81
after the other.
00:11:45.84\00:11:46.81
Okay you fellows keep going.
00:11:51.31\00:11:52.76
Okay good, alright
speed it up just little bit,
00:11:56.48\00:12:01.25
bad backs are cause
for a number of reasons
00:12:09.41\00:12:11.66
posture is
certainly big part of it.
00:12:11.69\00:12:14.07
When you lose that
lower thoracic curvature
00:12:14.55\00:12:17.47
and certainly strengthening
00:12:17.86\00:12:19.01
gluteus maximus will help
00:12:19.04\00:12:20.60
and of course one
of the major factors
00:12:20.63\00:12:22.84
and back problems for
man is it there too much
00:12:22.87\00:12:26.17
abdominal weight and
as they started losing
00:12:26.20\00:12:29.25
weight of abdomen.
They will start having
00:12:29.28\00:12:32.18
this back strain or
just weak abdominal muscles.
00:12:32.21\00:12:35.05
When we take a
muscle and you wanna make it
00:12:35.08\00:12:37.41
strong make sure the other side
00:12:37.44\00:12:39.60
of the muscle that
were the antagonistic muscle
00:12:39.63\00:12:41.51
is strong so the
case of the low back
00:12:41.54\00:12:43.33
that would be your abdomen
00:12:43.36\00:12:44.77
and for the
abdomen your lower back.
00:12:44.80\00:12:46.56
So, would have good
strong lower back muscles
00:12:47.31\00:12:49.28
you also wanna
to strong abdomen.
00:12:49.31\00:12:51.35
Okay, let's just
go into step in place.
00:12:51.49\00:12:53.39
Step in place,
00:12:54.57\00:12:55.54
and one of the
thing it will looks be
00:13:02.76\00:13:04.29
exploring in just
a few movements here.
00:13:04.32\00:13:06.10
One of things
you man battle with
00:13:06.55\00:13:08.18
for a back
problems, lack of flexibility
00:13:08.21\00:13:10.86
in their hamstring
area. So, we're doing a
00:13:11.25\00:13:13.89
little stretching
along with the rest of our
00:13:13.92\00:13:16.30
program here for that area.
00:13:16.33\00:13:17.94
Alright let's
speed it up a little bit.
00:13:22.03\00:13:23.80
Since the
program is dealing with
00:13:24.76\00:13:26.32
low back we are making
sure one foot is staying
00:13:26.35\00:13:28.97
on the ground at all time.
00:13:29.00\00:13:30.14
We are not going
into a running motion
00:13:30.17\00:13:32.28
because we are trying to
00:13:32.36\00:13:34.01
keep away from any jogging.
00:13:34.43\00:13:35.57
In fact, Richard I
believe you said before that
00:13:35.60\00:13:37.42
if you get too
much jogging you does
00:13:37.45\00:13:39.28
hurt your back. Yes it does.
00:13:39.31\00:13:40.45
If you do fine as
long as it will keep
00:13:40.48\00:13:41.74
you well grounded.
Yeah. Okay, that's good.
00:13:41.77\00:13:44.05
And Jonathan you
probably how did you experience
00:13:46.26\00:13:48.14
so bad, do you?
Not really. Okay,
00:13:48.17\00:13:50.57
and if you do
it's probably because
00:13:50.98\00:13:52.49
strained it
somehow doing something
00:13:52.52\00:13:54.44
that you might not have done
00:13:54.47\00:13:56.29
like riding a
motorcycle at breakneck speeder
00:13:56.95\00:13:59.39
or something like,
crashing, crashing.
00:13:59.97\00:14:02.19
I will start the writings
of problems in crashing.
00:14:02.22\00:14:04.01
Okay, that's like
the thing what people say
00:14:04.04\00:14:07.84
you are afraid of
flying, no crashing, landing.
00:14:07.87\00:14:10.52
Okay, slow it
down, when you slow down
00:14:13.43\00:14:16.69
let's try and
make nice big steps.
00:14:16.72\00:14:18.46
Way up, very good,
not to get more help
00:14:18.82\00:14:23.51
with the range of motion.
00:14:23.54\00:14:24.79
Sometimes back
problems will cause
00:14:25.14\00:14:27.10
totally unrelated to what they
00:14:27.13\00:14:30.10
think we think they are.
00:14:30.13\00:14:31.30
One time I was coming
out to do Body and Spirit
00:14:31.33\00:14:33.88
I was having some
problems with my back
00:14:33.97\00:14:36.16
and I was going
to chiropractic care
00:14:36.19\00:14:38.35
and I seen all the restless step
00:14:38.38\00:14:39.80
you can think about
nothing was helping me
00:14:39.83\00:14:41.69
and I came out to do the show
00:14:41.72\00:14:43.56
and I was just
have a such a problem
00:14:43.59\00:14:45.29
after the first
day of taping I thought
00:14:45.32\00:14:47.07
I would have to stop.
And then we unfortunately
00:14:47.10\00:14:49.09
had a physical therapist
00:14:49.12\00:14:50.41
and a massage therapist with us.
00:14:50.44\00:14:52.46
And the physical therapist
00:14:52.49\00:14:53.65
found out he was my hip flexors
00:14:53.68\00:14:56.73
and adductors
will causing a problem
00:14:56.76\00:14:58.92
and once we worked on
those I was immediately
00:14:58.95\00:15:01.18
better and I was
after going to three weeks
00:15:01.21\00:15:03.32
of other types
of intensive care,
00:15:03.35\00:15:05.64
but see if you
hitting the right spot
00:15:05.67\00:15:07.86
and that what the promise
when you look at the spine
00:15:07.89\00:15:10.01
if you take the vertebrae
00:15:10.04\00:15:12.21
and that they
start to tweak one side
00:15:12.24\00:15:14.27
and cause herniation of the disc
00:15:14.30\00:15:15.99
on the side will
bulging of the disc
00:15:16.02\00:15:18.00
the tightness is
on this side over here
00:15:18.28\00:15:20.64
but the pain is over
here so people are treating
00:15:20.67\00:15:23.27
this side over
here when all the time
00:15:23.30\00:15:25.14
the pain is here we
need to work on that area
00:15:25.17\00:15:27.29
get to relax get
the vertebrae to go back
00:15:27.32\00:15:30.22
to the natural alignment
00:15:30.25\00:15:31.23
and then take the
pressure of the disc.
00:15:31.26\00:15:33.78
And all the way you
guys keep marching on.
00:15:36.63\00:15:38.51
Okay, let's go
back in to the squats.
00:15:39.55\00:15:41.17
Keep the chest up,
keep the smile on our face,
00:15:49.31\00:15:52.77
will down little
deeper stretch the hips.
00:15:53.92\00:15:55.97
Okay back into the step.
00:16:01.92\00:16:03.37
Okay, way up.
00:16:08.48\00:16:09.45
Start to feel your
legs at all Richard.
00:16:11.89\00:16:13.52
Little bit. Little bit,
00:16:13.55\00:16:15.07
how about you
Jonathan. Alright, okay.
00:16:15.10\00:16:16.99
We have got
about two more minutes
00:16:22.89\00:16:24.69
of aerobics to do.
00:16:24.72\00:16:25.93
Okay little bit faster still.
00:16:27.96\00:16:29.87
Very good Richard, you
got that marching down.
00:16:33.07\00:16:36.27
He was giving you
test Jonathan you see him
00:16:42.38\00:16:44.39
keep up with
him. Surely it self.
00:16:44.42\00:16:46.39
Surely it self,
00:16:46.42\00:16:47.42
alright you remember
this is low back training,
00:16:47.45\00:16:50.07
low back training.
00:16:50.10\00:16:51.07
Okay you start slowing down.
00:16:54.66\00:16:56.20
And slow down little more.
00:17:02.00\00:17:03.52
Aerobic training
we want to started up
00:17:04.55\00:17:06.62
by just warming up into
it we did that by just doing
00:17:06.65\00:17:09.27
some squats and some lunges.
00:17:09.30\00:17:10.84
Then we get into training
range of it by speeding up
00:17:10.87\00:17:13.40
and we are doing
lot of stepping here
00:17:13.43\00:17:15.49
and then we are
going to the cool down
00:17:15.52\00:17:17.40
phase to allow the
legs to help the heart
00:17:17.43\00:17:20.05
and assisting with
the venous blood flow
00:17:20.08\00:17:22.00
return to the heart so
we are not gonna put big
00:17:22.03\00:17:24.58
demand on the heart saying okay
00:17:24.61\00:17:25.79
you do all the work.
Slow down little more.
00:17:25.82\00:17:29.92
Now, Richard looks
like that headband helping.
00:17:38.01\00:17:40.07
It does. Richard
has a very efficient
00:17:40.10\00:17:44.46
cooling regulation system
00:17:44.49\00:17:47.04
known as perspiring.
00:17:47.07\00:17:48.71
Sometimes people say
will if I get more fit,
00:17:49.84\00:17:52.15
then I won't perspire as much
00:17:52.18\00:17:53.58
and that's not to it
all, in fact the more fit
00:17:53.61\00:17:55.62
you become
actually the body becomes
00:17:55.65\00:17:57.47
even better at perspiring
00:17:57.50\00:18:00.23
to allow to cool yourself down.
00:18:00.26\00:18:01.82
You just when
you become more fit.
00:18:01.85\00:18:03.34
You can do more things before
00:18:03.37\00:18:04.98
you start feeling warm.
00:18:05.01\00:18:06.32
Okay we are down to
our last 20 seconds.
00:18:10.25\00:18:12.68
Just take it down nice and slow.
00:18:13.32\00:18:15.02
Nice and slow. Nice causal slow
00:18:15.85\00:18:18.94
to the part now
Richard. Okay. Alright enjoy
00:18:18.97\00:18:22.43
all the pretty
trees and flowers now.
00:18:22.46\00:18:24.27
Just try to keep up to Janet's.
00:18:25.29\00:18:26.86
Janet is his
wife. She walks fast,
00:18:28.84\00:18:32.25
okay go ahead and relax.
00:18:34.91\00:18:36.97
I want you guys you go and ahead
00:18:37.00\00:18:38.32
and lay on your back.
00:18:38.35\00:18:39.32
Okay, now I want you to.
00:18:40.47\00:18:43.27
Richard I want
you turns your legs
00:18:44.16\00:18:45.91
this way towards me
00:18:45.94\00:18:47.08
because we
gonna stretch you out.
00:18:47.11\00:18:48.96
Jonathan, go ahead
and come little bit more.
00:18:49.69\00:18:51.46
I want you just
go ahead and relax,
00:18:52.06\00:18:53.74
we get your pillow,
00:18:54.28\00:18:55.36
okay put your
legs straight Richard.
00:18:55.39\00:18:57.35
Put both legs straight,
okay put this one down,
00:18:57.38\00:19:00.80
put this straight. Okay,
00:19:01.72\00:19:03.89
now this is very typical for man
00:19:04.30\00:19:07.64
you bring it about
this part and they feel like
00:19:07.67\00:19:09.64
you taken him far enough.
00:19:09.67\00:19:11.49
And so what we need
to do is trying give him
00:19:12.33\00:19:14.55
a little more range of motion
00:19:14.58\00:19:15.90
and why I'm do that
as called proprioceptive
00:19:15.93\00:19:18.55
neuromuscular facilitation.
00:19:18.58\00:19:20.11
Is that on painful Richard?
00:19:20.14\00:19:21.77
It might be. Push against me.
00:19:23.75\00:19:25.68
I'm push against
me for five seconds.
00:19:26.37\00:19:28.71
And then what I'm
want to do is just a relax,
00:19:29.21\00:19:31.48
okay relax and now I can bring
00:19:31.77\00:19:34.30
him little bit further.
So, I would a re-educating
00:19:34.33\00:19:37.77
the muscles to tell
him its okay to go further.
00:19:37.80\00:19:40.47
Okay, push again. And relax,
00:19:40.79\00:19:46.63
and we go littler further still.
00:19:47.32\00:19:49.06
Now for women
they usually start out
00:19:49.32\00:19:51.80
in this position
and even then some
00:19:51.83\00:19:53.61
and then you can
get a little further.
00:19:53.64\00:19:55.48
But, women tend
not to have as much
00:19:55.51\00:19:57.25
as back problems as men do.
00:19:57.28\00:19:58.68
Actually their structures
are set up a little more
00:19:59.01\00:20:01.15
efficiently for
the back, okay. Now,
00:20:01.18\00:20:05.18
let's do the other side
and see how we do there.
00:20:05.21\00:20:06.94
Okay, we will put
your right leg down.
00:20:06.97\00:20:08.54
Now this side is
actually is more fixable
00:20:11.41\00:20:13.10
than the other
one. Okay push down.
00:20:13.13\00:20:15.40
Push, push, push, relax.
00:20:16.76\00:20:20.63
Now you can do this on your own
00:20:23.67\00:20:25.61
by just putting your
hands behind your leg.
00:20:26.30\00:20:28.31
It's not as easy
somebody doing it for you
00:20:28.34\00:20:30.72
because we tend not to
take ourselves quite as far.
00:20:30.75\00:20:33.93
Push against me again.
00:20:34.25\00:20:35.67
And relax. Very good.
00:20:40.44\00:20:47.71
Okay, guys good flex way.
Now, just for a comparison,
00:20:48.33\00:20:50.75
Jonathan go ahead and lay down.
00:20:50.78\00:20:52.26
Jonathan is fairly flexible,
00:20:52.97\00:20:54.71
let's see where we bring him to.
00:20:55.22\00:20:56.75
Okay push against me,
00:21:03.25\00:21:04.68
try to keep that leg straight.
00:21:05.43\00:21:06.72
Okay relax.
00:21:07.46\00:21:08.43
Okay push, and relax.
00:21:11.77\00:21:17.68
Okay straightened leg out, okay.
00:21:19.70\00:21:22.66
Alright what I
want you guys you do
00:21:23.78\00:21:25.15
is sit some of
the angel like that
00:21:25.18\00:21:27.13
and I want you to put
your left leg straight,
00:21:27.51\00:21:29.49
left leg straight
put your right leg,
00:21:30.30\00:21:32.45
put your right foot right here,
00:21:32.88\00:21:34.38
okay. Now go ahead
and turn your body,
00:21:34.95\00:21:37.07
put your left arm
on the opposite side
00:21:37.27\00:21:39.38
and turn and
look that direction.
00:21:39.41\00:21:41.39
Okay, so we just gonna
stretch the lower back.
00:21:41.97\00:21:45.84
And hold that. Okay,
lets switch the other side,
00:21:52.25\00:21:59.66
put your right leg straight,
00:21:59.69\00:22:00.86
put your left
foot on the other side
00:22:01.27\00:22:03.06
of your right
knee, okay and try get
00:22:03.09\00:22:05.62
your right elbow on
the outside of that knee.
00:22:05.65\00:22:07.50
Okay, now as you can see here,
00:22:08.30\00:22:11.00
Richard is having a
little more trouble than
00:22:11.36\00:22:13.20
Jonathan as far as
getting in that same position
00:22:13.23\00:22:15.27
and that's where his tightness
00:22:15.39\00:22:18.65
of his back and
Jonathan's youthfulness
00:22:18.68\00:22:21.94
comes in to play there.
00:22:21.97\00:22:23.84
Okay, many of
the exercise programs
00:22:30.44\00:22:34.41
that are on various televisions
00:22:34.44\00:22:36.32
shows and
networks, most of the people
00:22:36.35\00:22:38.44
on there look like Jonathan,
00:22:38.47\00:22:40.57
where more of the
people of course of our age
00:22:40.78\00:22:43.94
category can be
more somewhere Richard
00:22:43.97\00:22:46.00
and not gonna be able
to be quite as flexible
00:22:46.03\00:22:48.06
as Jonathan. So, we wanna try
00:22:48.09\00:22:50.01
and accommodate everybody.
00:22:50.04\00:22:51.23
Okay, well I like
you guys you do now
00:22:51.97\00:22:53.53
is get on your
backs, we gonna do some
00:22:53.56\00:22:55.95
abdominal
crunches. Bend your knees.
00:22:55.98\00:22:58.48
Abdominal
crunches are very valuable
00:23:01.24\00:23:02.97
for people with back problems,
00:23:03.00\00:23:04.24
put your hands behind your neck,
00:23:04.27\00:23:05.69
okay blow out, crunch
up, and back down. Blow out,
00:23:06.19\00:23:10.81
crunch up, try in
bring your chin up
00:23:10.84\00:23:12.97
towards the
ceiling as you come up.
00:23:13.00\00:23:14.50
Good Richard, okay
and up, and up, and up,
00:23:14.53\00:23:21.07
and up, and up, and
up, do 10 more and up,
00:23:22.82\00:23:32.24
blow out, blow out
try push your low back
00:23:33.48\00:23:38.23
as mush as you can to the floor.
00:23:38.51\00:23:40.20
Blow out, blow
out, blow out, blow out,
00:23:40.23\00:23:46.43
blow out, blow out. Okay come up
00:23:47.54\00:23:51.30
on your hands and
knees, your hands up this way.
00:23:51.33\00:23:53.30
Alright, now
what you gonna do is
00:23:55.54\00:23:57.61
you gonna put your right
arm out straight pointing,
00:23:57.64\00:24:00.12
okay now put your
left leg out straight
00:24:00.48\00:24:02.46
and this is a good exercise,
00:24:04.06\00:24:05.95
very nice static
hold, forces you to balance
00:24:06.30\00:24:09.80
and works on
that lower back region
00:24:09.83\00:24:11.58
without putting it to a
lot of harmful range of motion.
00:24:11.61\00:24:14.45
And we're gonna hold
that one for 10 more seconds.
00:24:16.77\00:24:22.61
You should feel that
your gluteus maximus muscles
00:24:24.60\00:24:26.94
that you are holding up
00:24:26.97\00:24:28.29
and you are feeling your back
00:24:28.51\00:24:29.48
as you stabilizing
and that's a lot of with
00:24:29.51\00:24:33.20
your lower back and
your abdominal stabilize
00:24:33.23\00:24:35.50
your trunk, alright switch side.
00:24:35.53\00:24:40.16
The left arm out,
00:24:41.27\00:24:42.24
very good and we gonna hold that
00:24:44.67\00:24:48.13
for about 20 seconds.
00:24:48.97\00:24:50.42
Okay, we have got
five more seconds to go.
00:24:55.80\00:24:57.55
You look good keep breathing.
00:24:58.60\00:25:00.36
Alright back hands and knees.
00:25:01.54\00:25:04.06
Okay, we want you
to arch your back up
00:25:04.12\00:25:06.43
like your contracted hips.
00:25:06.46\00:25:08.02
Pull that and now come
back down the neutral spot,
00:25:14.59\00:25:20.24
okay and back up again.
00:25:21.19\00:25:22.74
And back down and up.
00:25:27.30\00:25:30.72
Feeling that stretch, yeah.
00:25:35.02\00:25:36.90
Okay back down, and up, way up.
00:25:37.04\00:25:41.73
And down, and back up again,
00:25:45.07\00:25:48.62
way up, you find as
you get better like this,
00:25:48.65\00:25:53.90
you will be get
more range of motion
00:25:53.93\00:25:55.83
back down flat and
one more time way up
00:25:55.86\00:26:00.12
and hold that. Hold
it, hold it, hold it,
00:26:02.07\00:26:08.33
10 more seconds there
is 1, and 2, 3, 4, breath
00:26:09.94\00:26:18.30
5, 6, 7, 8, 9, one more 10 good.
00:26:18.33\00:26:25.62
Back up on the
feet just put the hands
00:26:25.65\00:26:29.27
behind the back blow
out, come over, up, lay back,
00:26:29.30\00:26:36.02
blow out, over,
up, lay back, blow out,
00:26:36.41\00:26:42.30
over, up, and
back, blow out, over, up,
00:26:42.90\00:26:49.63
and back, blow
out, over, up, and back,
00:26:50.16\00:26:55.69
blow out, over,
up, two more, blow out,
00:26:55.72\00:27:01.59
over, up, and
back, blow out, over, up,
00:27:02.30\00:27:08.40
and back. Okay fellows
00:27:08.43\00:27:10.29
thanks a lot
well done, thank you.
00:27:10.32\00:27:12.02
Alright hope you
enjoyed going to a lower back
00:27:13.98\00:27:16.02
training program with us.
00:27:16.05\00:27:17.34
Remember when you
training and injury
00:27:17.37\00:27:19.26
or tying to prevent
one it just takes time
00:27:19.29\00:27:22.06
if you hurt just take
it slow until such time
00:27:22.41\00:27:25.22
that you start feeling
yourself getting better
00:27:25.25\00:27:26.81
and if you don't
have any back problems
00:27:26.84\00:27:28.48
you just want to prevent him
00:27:28.51\00:27:29.60
these are good
exercises to do to make sure
00:27:29.63\00:27:31.96
that never becomes reality.
00:27:31.99\00:27:33.73
But, make sure do with
the right the right reason.
00:27:33.76\00:27:35.84
Don't do it for your own vanity
00:27:35.87\00:27:37.62
or own self glory do
it so you can glorify God
00:27:37.65\00:27:40.31
and with your body.
00:27:40.34\00:27:41.31
Remember you purchase
with the price and that
00:27:41.32\00:27:43.78
price is the Blood of Christ,
00:27:43.81\00:27:45.01
we claim the
promise of Philippians 4:13
00:27:45.04\00:27:47.53
I can do all things for Christ
00:27:47.56\00:27:49.24
which
strengthens me. God bless you
00:27:49.27\00:27:51.24
thanks for joining us
we look forward to see
00:27:51.27\00:27:53.07
you next time on
Body and Spirit Aerobics.
00:27:53.10\00:27:55.41