The following program
is designed to demonstrate
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simple workouts
that you can use to
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improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Many people are
plagued with Tendonitis in
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various areas, we
gonna to talk more about that
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describing what it
is? And what we can
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do about it. Next on
Body & Spirit Aerobics.
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Hello, I am Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center,
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welcome to Body
& Spirit Aerobics.
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Many people suffer
from Tendon problems of
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various joints, it can
be tennis elbow or Carpal
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Tunnel Syndrome, or
what ever it might be,
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but there are good
things we can do about it and as
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long as we reduce that
information and get some
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good exercise in, we
can see tremendous turn
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arounds. We're gonna to
talk more that along with
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going through
our workout program.
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I think we're ready to
get started, helping me
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out will be Richard
and Janet Nelson, and they
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share a similar last
name, because they're
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husband and wife of
some 35 years right 39,
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39 years, get that
right. Okay, those extra four
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years, Okay we're
gonna warm up and we're gonna
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do some upper body work
first, we'll do about 10
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minutes of aerobics
today. Only for the all
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for the fact that we
might have some people
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here that are experiencing some
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tendon problems and
one of the main areas
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it can be effected
with tendon aches is in the
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knee area so that will
limit how much somebody
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can move but we'll
also do some stuff for the
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upper body and
tennis elbow and so forth.
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Okay, let's go the
other way and if you have some
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Tendonitis in your
shoulders, this might
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actually hurt a little
bit, one of the areas it
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effects a lot of
people especially weight
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lighters is the Bicipital
tendon, and that effects
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the area in a
shoulder and I'll show that in
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just a second here
okay, let's go ahead and start
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some chest training,
the bicipital tendon,
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is right in this area
of the shoulder and if
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you have somebody
turn your hand out,
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you can usually feel
that bicep tendon and that
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gets some pain,
when people do in lots of
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heavy bench presses.
Okay, well what we're
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gonna do is we are
gonna put our hands like this
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we're gonna push them
together and go out and
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do our back, push out
and then back, push out
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and back, we do
have tendon problems,
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you'll find that you'll
be able to do most of things
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we're doing. Because
we are not using weights,
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we're just using our
own body as a resistance
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and so if it is
hurting you you simply ease up
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on how hard you are
pushing, the more fit you
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are, the harder you
can push. Now we are going
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to change the angle,
we are gonna push up,
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and push up actually
I am more out to an 45
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angle, Okay push,
so we're doing like an
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incline press, up at
an angle and up and up,
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and up, a lot of
people when they workout will
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feel popping the
clicking of a joint and the
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question I always
asked them is does it hurt
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and if they say no it
doesn't hurt, then I say
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well go ahead and
continue, but if they
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start experiencing
pain from that popping and
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clicking, then it be a
good idea for them to stop
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Alright, let's go five
more times, squeeze the
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hands together and up
and up and up, one more
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time and up, okay
hands behind the head,
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push the elbows back, way back,
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alright now give
yourself a hug, pull your
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shoulder blades apart
and then back again and push
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the elbows back. And
now give yourself another
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hug. Alright, let's
get right into focusing on
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tendon problems, we're
gonna to do a little bit
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tendon problems, we're
gonna to do a little bit of
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work on the tennis
elbow situation, tennis elbow
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usually affects right
in here and it extends her
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tendons of the form and
the reason why it's called
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tennis elbow is when
somebody is hitting a
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tennis ball if they
don't have their arm in a
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proper position or
they're not hitting the
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ball cleanly on the
tennis racket it will create a
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vibration through here
and start to inflame this
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tendon, also it can
happen a lot through just
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using a hammer, of
course most guys use nail
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guns now, so they
don't have quite so much
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problem with that,
but in order to work the
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tendons here you see
if you take the hand,
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the hand only has
so much strength in it
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because the
fingers don't have a lot of
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muscle in them, the
strength of the hand is
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dictated by the form
and so I squeeze my hand
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you see my form
starting work. So what we're
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gonna to do is we are
just gonna put our arms
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out like this, we're
just going to squeeze our
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hands, I remember a
fellow I had who was a
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squash player and he
hadn't played squash in
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two years, because he
had tennis elbow so bad
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and so I said well,
let me give you a workout
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routine, so I started
him on a routine like this
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and with in two
weeks he was out playing
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squash again. Didn't
take him very long to
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start turning it
around and this is a pretty
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simple exercise
which you feel in that area
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don't you. Okay now
what we are going to do
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is keep your hands
out, we're gonna go down
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and up and down and
up and down and up and
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down and up and down
and up and down and up,
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down and up, and
down and up. You should be
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feeling that on
your forearms, okay now
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we're gonna hold in
this position. We're gonna
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turn and turn and
turn and turn, turn out,
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turn in, turn out, now
in, turn out and in, turn out
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and in, turn out and in,
turn out and in, turn out
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and turn in, turn out
and in, turn out and out,
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turn out, 3 more
times, turn out and 2 and 3.
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Now, keep them out
there still, now open the
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hands, close them,
open, close, open, close,
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open, close, and close,
open, close, open, close,
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open, close. Okay, your
forearms starting to get
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tired; okay
Richard, how are we doing?
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More in the
shoulders. More in the shoulders
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and that can happen
too, okay keep squeezing,
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squeeze, see every
time you squeeze the muscles
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in the forearms
are working, as we're
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extending and flexing
and when you do exercise,
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it puts fresh
oxidated nutrient rich blood
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through the area and
takes waste byproduct
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out. Okay, let's go
and put the arms down.
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Now, we're gonna
stretch that area, we're gonna
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put our hand out and I'm
just going to take it and
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pull back. So,
you're feeling it stretch
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through your
forearm and hold that.
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Okay, now lets do the
other side. I was a shot
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putter back in college,
and I've very small hands
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and I'm launching a
1 pound ball, my small
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hands could get a
little uncomfortable. So, I did
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a lot of this kind of
stretching in order to
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get my forearms ready
to handle it. Okay now,
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we're gonna switch
down, you should be feeling
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that stretch on the
top of your wrist now.
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So, it should be
stretching in through the
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extensors. These are the
extensors of the forearms
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and underneath there's
the flexors and let's go
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the side now. Push
it down and stretching,
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up in through here.
Okay, good, now we're
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gonna do some
shoulder activity, one of the
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terms you hear a lot
of in our culture is about
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rotator cuffs and
rotator cuff is made up
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muscles. In fact let's
go over to Janet and use her
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as an anatomy
chart for a second.
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If you turn this
way Janet, here is the
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scapula and then you
have the Supraspinatus up
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here, the Infraspinatus
down here Teres minor
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down here and
underneath there is the
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Subscapularis with
these muscles that catch up
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under the shoulder
here and so they'll have a
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common tendon up in
this area and if it gets
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in flame you have
other inflamed rotator cuff
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and so one of the
things, you can do for that.
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Now, if your rotator
cuff is torn, you're gonna
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have to get it taken
care of. 'Cause this is not
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gonna heal, but I should
clarify that. If it's torn
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all the way where
the Synovial-fluid is
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getting through, if it
just a slight little tear,
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then it might heal
and so on, but if the
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Synovial- fluid is
present and it's turned
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all the way through
then you're not gonna get
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any better, and it's
just gonna keep hurting
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you and you need to
go on and have it fix,
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but for those who are
just experiencing some,
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some rotator cuff
stress there are some exercise
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you can do. We're
gonna put our elbows into our
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side and we're gonna
rotate our arms out and
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draw back in and out and
in. keep those elbows into
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your side and this is
a simple exercise I know,
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but if you have
problems in that area.
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It will be very
beneficial for you and
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you can use some
resistance, you can use
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like dumbbells or
you can use like some
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rubber bands or the
exercise bands that are
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out there and out,
way out, way out and out
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and all that we are
doing is external and
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internal rotation of
the shoulder. If this motion
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hurts, then you
probably have a pretty
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good idea that you do
have some rotator cuff
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problem, and out and
out. Enjoy yourselves,
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you're able to workout and
you don't have sore tendons.
00:10:53.49\00:10:56.69
So, you should be happy,
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actually you get
sore tendons every
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once a while,
we're all do. Yeah.
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And the best thing
to do, when you start
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feeling a sore tendon
is put the ice on there.
00:11:07.19\00:11:09.90
Lot of people want
to through heat on there
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and that's not the
thing to do. Get ice on there,
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because ice will
reduce the inflammation and
00:11:14.69\00:11:17.10
when I've people
that come through our
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wellness program that
are suffering from the
00:11:19.09\00:11:20.42
tendonitis,
whenever we work them out.
00:11:20.45\00:11:22.74
I make sure they
ice themselves after the
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workout, so we don't
create any inflammation
00:11:24.90\00:11:27.62
and we keep
working towards the healing
00:11:28.16\00:11:29.73
process and we
find many, many people
00:11:29.76\00:11:32.40
having great benefits
from their tendon pain,
00:11:34.35\00:11:36.95
by getting into a
good exercise program and
00:11:37.17\00:11:39.52
also what they
eat affects how much
00:11:39.55\00:11:41.37
inflammation they
have. Certainly going on a
00:11:41.40\00:11:44.55
vegetarian diet is a
non inflaming type diet that
00:11:44.58\00:11:47.93
will help reduce pain
that you might be suffering.
00:11:47.96\00:11:50.11
Let's go about 5 more,
00:11:51.42\00:11:52.68
okay now we're gonna
make it a little bit tougher.
00:11:56.37\00:11:58.06
We're gonna come up
like this, we're gonna
00:11:58.09\00:11:59.94
bring them up and
then down and up and down
00:11:59.97\00:12:04.13
and up and down,
okay we wanna keep the
00:12:04.51\00:12:06.80
arms totally flat
here. Okay and then down,
00:12:06.83\00:12:11.14
there we go, keep
them at a 90 degree
00:12:11.17\00:12:13.72
bend the whole time.
Okay, alright, it looks
00:12:13.75\00:12:18.68
good, keep smiling.
Okay, up and down and up
00:12:18.71\00:12:26.96
and down and up
and down and down
00:12:26.99\00:12:31.94
and up and down, up
and down and up and down,
00:12:31.97\00:12:37.05
10 more times, there's
1 and 2 and up and 3, up
00:12:37.08\00:12:43.03
and 4, up, and 5, up,
6, up, 7, up, 8, up, 9,
00:12:43.06\00:12:53.18
up, 10 and relax. Now
some at home might say,
00:12:53.21\00:12:57.10
well that one hurt.
Well if it hurts don't do it,
00:12:57.13\00:13:00.71
because not all of
you are going to be in the
00:13:00.74\00:13:02.82
same position or have
the same injuries, okay
00:13:02.85\00:13:06.39
lets start with some
wide legs, so just start
00:13:06.42\00:13:08.47
by stepping gently
in our aerobic workout.
00:13:08.50\00:13:11.75
We're gonna start slow,
00:13:11.78\00:13:13.40
whenever you
start aerobic training.
00:13:18.62\00:13:20.20
We want always you have
a introductory face to it.
00:13:20.23\00:13:22.68
We don't want to
get going too quickly,
00:13:22.71\00:13:24.22
because that will put a
little too much stress on
00:13:25.14\00:13:27.06
the heart too
quickly and it can cause
00:13:27.09\00:13:31.25
premature
ventricular contraction and we
00:13:32.77\00:13:34.66
don't want those.
Which also is known as
00:13:34.69\00:13:36.55
arrhythmia where it
feels like your heart is
00:13:36.58\00:13:38.43
skipped a beat.
Okay and go from there,
00:13:38.46\00:13:41.41
right into some
squats, squat down and up,
00:13:41.44\00:13:45.12
squat down and up. Say
it together, down and up
00:13:45.15\00:13:49.24
and down and up. We
are gonna do 20 of them
00:13:49.27\00:13:52.87
there is 5, and 6, and
7, and 8, 9 half way there,
00:13:53.86\00:14:03.54
keep the chest up, keep
the knees over the feet.
00:14:04.26\00:14:07.47
Push the hips back as
you squat, 14, 15, 16,
00:14:09.08\00:14:15.68
17, 18, 19, 20.
Okay, hands on the hips,
00:14:16.56\00:14:23.12
step back and
forward and back and forward,
00:14:23.15\00:14:27.41
step back and
forward, step back, step back,
00:14:27.44\00:14:32.47
step back, step back,
and step, and step, and step,
00:14:33.15\00:14:41.23
and step, and step, and
step, and step, step, step
00:14:42.43\00:14:51.80
and left, and right, and
left, and right, left and right
00:14:52.84\00:15:02.18
and left, and
right, and left, and right.
00:15:03.16\00:15:08.39
Speed it up a little bit,
left, and right, left, right,
00:15:08.42\00:15:14.25
left, right, left,
right, left, right, left, right,
00:15:14.28\00:15:23.98
left, right, left,
right, left, right. Okay, back
00:15:24.73\00:15:31.92
into your step,
another good procedure you can
00:15:31.95\00:15:35.82
use for tendons. If
you have the person, who
00:15:35.85\00:15:38.66
knows what they're
doing is cross friction
00:15:38.69\00:15:40.65
massage, so if you
find the tendon that hurts
00:15:40.68\00:15:43.28
and you do a cross friction.
Not going this way, but
00:15:43.96\00:15:47.08
going cross this
way and you get right on
00:15:47.11\00:15:49.66
that tendon, it is a
little bit uncomfortable.
00:15:49.69\00:15:51.61
But, cross
friction massage can be very
00:15:52.07\00:15:53.74
beneficial for helping
to realign the fibers and
00:15:53.77\00:15:57.58
help that tendon to
heal up a little quicker.
00:15:58.09\00:16:00.51
Okay, let's pick it
up now, little faster,
00:16:01.13\00:16:03.92
we're gonna keep them
contact with the ground.
00:16:05.10\00:16:07.74
When you get into
a actual jogging or
00:16:08.91\00:16:11.00
jumping around, you
can stress the tendons
00:16:11.03\00:16:13.78
of the knees and
also the back and hips.
00:16:14.67\00:16:16.99
Basically any tendon
around the body can get
00:16:19.63\00:16:21.62
inflamed, so we wanna
stay with, if not people
00:16:21.65\00:16:24.28
get tendonitis of the
ankle, tendonitis of the
00:16:24.31\00:16:28.02
knee, tendonitis of
the hip, tendonitis in the
00:16:28.05\00:16:30.46
growing area. That
takes a long time to
00:16:30.49\00:16:33.40
heal, and of course
shoulder get it, elbows
00:16:33.43\00:16:37.12
get it, wrist get it
and that's really what the
00:16:37.15\00:16:39.84
carpal tunnel is, the
carpal tunnel tendon is
00:16:39.87\00:16:43.20
coming out, carpal
tunnel groove and it's
00:16:43.23\00:16:45.37
causing inflammation.
Speed up a little more,
00:16:45.40\00:16:48.57
okay now slow down,
00:16:55.83\00:16:56.80
and we're almost
through the half way
00:17:02.78\00:17:04.08
mark of our aerobic exercise.
So, we'll do about another
00:17:04.11\00:17:10.62
5 and half minutes of
aerobics. Then we'll do
00:17:10.65\00:17:12.68
a little bit of a cool down.
00:17:12.71\00:17:13.77
Okay, let's go ahead
and stop that, and go
00:17:19.16\00:17:20.61
and do squats
again, right back down,
00:17:20.64\00:17:22.35
okay squat, chest up,
chest up, chest up, push
00:17:22.38\00:17:27.95
the hips back and squat
and squat and squat and squat.
00:17:27.98\00:17:34.57
Now, we go slower and
slow, and slow, and slow.
00:17:34.60\00:17:42.13
Speed it up again and
down, and down, and down,
00:17:42.16\00:17:48.04
chest up, down. Keep
smiling, we're having fun.
00:17:48.07\00:17:52.32
Squat, slow down, and slow,
and slow, and slow, and slow.
00:17:53.27\00:18:02.34
Okay speed it up
again, chest up, down, down
00:18:04.88\00:18:11.15
and down, and
down, and down, and down,
00:18:11.98\00:18:16.80
and down, slow
down. Now we're not going
00:18:17.59\00:18:20.50
very deep right now
and that's by design.
00:18:20.53\00:18:23.49
Because we're
using this as part of our
00:18:24.54\00:18:26.89
aerobic workout and
also when people have
00:18:26.92\00:18:30.60
tendon injuries. It
hurts for them to go real deep.
00:18:30.63\00:18:33.63
But, if we want it
to go into a more heavy
00:18:34.50\00:18:37.38
standard squat. We would start
00:18:38.08\00:18:40.73
working on taking
it much further down.
00:18:41.42\00:18:43.51
Okay, and go
back into your step,
00:18:44.42\00:18:45.56
okay pick it up.
Richard, you were
00:18:53.18\00:18:59.05
saying you would warm me up?
00:18:59.08\00:19:00.05
Yeah. Richard's my
temperature gauge, as a
00:19:00.06\00:19:02.93
very efficient
furnace and cooling system.
00:19:02.96\00:19:06.52
And as he gets
warmed up real quickly and
00:19:08.08\00:19:10.03
starts sweating very quickly.
00:19:10.58\00:19:12.66
Okay, keep pumping the arms,
00:19:13.39\00:19:15.33
okay hands on the hips;
let's go do a side step.
00:19:19.94\00:19:22.43
Okay, out to left, then
right, left, right, left,
00:19:23.95\00:19:29.60
right, left, right,
left, right, left, right, left,
00:19:30.41\00:19:38.96
right, left, right, keep going.
00:19:39.82\00:19:43.10
When you're dealing
with tendon injuries,
00:19:52.46\00:19:53.83
I wish I could tell
you exactly how long you
00:19:53.86\00:19:56.40
need to anticipate
for that to get better,
00:19:56.43\00:19:58.23
unfortunately there
is no magic answer to it,
00:19:59.02\00:20:01.31
too often people
just wanna go in and take
00:20:01.89\00:20:03.84
anti-inflammatories or
go get an injection and
00:20:03.87\00:20:07.82
unfortunately that's
just cutting down the
00:20:07.85\00:20:09.52
inflammatory
response. Where the body is
00:20:09.55\00:20:11.74
trying to heal itself
and you're just basically
00:20:11.77\00:20:15.52
cutting down on the
time it's gonna take you
00:20:15.55\00:20:16.99
to heal and so you
wanna try and do this
00:20:17.02\00:20:21.08
naturally as
possible, certainly massage and
00:20:21.11\00:20:23.66
icing are good modalities
to use to reduce tendon
00:20:23.69\00:20:28.60
problems and the
other thing you wanna do is,
00:20:28.63\00:20:30.51
these tendon
problems start happening when
00:20:31.12\00:20:32.51
you over use
something like for example,
00:20:32.54\00:20:34.93
if you're doing a lot
of hammering or if you're
00:20:34.96\00:20:37.70
doing a lot of raking
or shoveling or something,
00:20:37.73\00:20:40.66
something out of your
ordinary. That's what's
00:20:40.69\00:20:42.75
gonna put disruption on
the connective tissue of
00:20:42.78\00:20:45.88
the muscles and
cause the information.
00:20:45.91\00:20:47.97
Okay, go back into your step
00:20:49.33\00:20:50.66
and we're starting
to wind down, 2 more
00:20:59.04\00:21:01.54
minutes of this.
Now, we can go through to
00:21:01.57\00:21:03.85
the cool down, and
after the cool down.
00:21:03.88\00:21:06.65
We'll do a few more
easy stretches and then,
00:21:06.68\00:21:09.91
we'll be done, so we can go eat.
00:21:11.11\00:21:12.86
Food always tastes a
little better, rest always
00:21:18.56\00:21:20.86
happens a little
easier after a good workout
00:21:20.89\00:21:22.68
routine. Okay step
it up a little faster,
00:21:22.71\00:21:24.90
Richard and Janet
both like to do a lot of
00:21:30.45\00:21:32.02
walking, so this is
very natural for them.
00:21:32.05\00:21:34.23
They're dog lovers,
they raise Boston Terriers.
00:21:36.12\00:21:41.17
They've one dog named
Bilbo, who keeps us all
00:21:46.75\00:21:49.33
on our toes.
Because, he's got so much
00:21:49.36\00:21:50.78
enthusiasm enough for all of us.
00:21:51.24\00:21:52.95
Okay, a little faster
still, last minute, let's see if
00:21:56.85\00:22:00.39
we can even go
one minute like that.
00:22:00.42\00:22:01.63
We're spreading
to that finish line,
00:22:04.90\00:22:06.33
looking good Janet. Jog Richard.
00:22:07.43\00:22:09.84
And we're down
to 40 seconds to go.
00:22:17.40\00:22:19.14
You having fun yet Richard?
00:22:26.43\00:22:27.48
Yeah, I'm getting
there. You're getting there,
00:22:28.37\00:22:29.93
Janet doing okay?
Okay. Alright, down to
00:22:35.12\00:22:38.04
20 more seconds, keep
pumping it up, pump the arms
00:22:38.07\00:22:42.76
and down to your last 10,
00:22:47.89\00:22:49.36
and 5, 4, 3, 2, slow
it down, slow it down,
00:22:52.74\00:22:58.22
slow it down. Now, this
is the final phase of the
00:22:58.25\00:23:02.19
aerobic exercise
and this is where we are
00:23:02.22\00:23:04.48
allowing the muscles of
the body to help the heart.
00:23:04.51\00:23:07.45
Slow down, you don't
wanna just stop abruptly
00:23:08.19\00:23:11.21
'cause that's gonna put
a lot of demand upon the
00:23:11.24\00:23:13.18
heart, but if we slow
down gradually then we
00:23:13.21\00:23:15.84
find ourselves
allowing our legs to work as a
00:23:15.87\00:23:19.11
pump to push that
venous blood back up
00:23:19.14\00:23:21.41
to the heart and your
heart will be thanking
00:23:21.44\00:23:23.41
you all the way.
Your heart is thanking you
00:23:23.44\00:23:25.52
right now, thank you
for the exercise Richard
00:23:25.55\00:23:28.30
and Janet and thank
you for slowing down
00:23:28.33\00:23:31.39
so I don't have to
take too much stress.
00:23:31.42\00:23:33.26
Slows down pretty
quick. That's a good thing,
00:23:35.03\00:23:37.94
that's one of the
good signs of good
00:23:37.97\00:23:40.76
cardiovascular health.
Is if your heart rate slows
00:23:40.79\00:23:43.44
down fairly quickly
after exercise stops.
00:23:43.47\00:23:46.29
So, if you get your
heart rate up to a 120 and
00:23:46.32\00:23:49.33
5 minutes later, it's
still at a 110. That's not a
00:23:49.36\00:23:52.05
good thing, you want
your heart rate to go
00:23:52.08\00:23:53.51
down and the more
fit you become, the more
00:23:53.54\00:23:57.00
effective your body
will be at doing that.
00:23:57.03\00:23:58.78
Because as you
workout, of course as
00:23:59.99\00:24:01.26
you know your heart is
a muscle and it work as
00:24:01.29\00:24:03.62
a pump and as you
exercise the stroke
00:24:03.65\00:24:06.27
volume of the heart
becomes improved and
00:24:06.30\00:24:08.49
you get better circulation
and it reduces the blood
00:24:08.52\00:24:11.00
pressure, puts glucose
into the cells, to help
00:24:11.03\00:24:13.95
control diabetes. It
does lots of good things,
00:24:14.56\00:24:16.79
okay we're doing
well. We're coming down to
00:24:17.88\00:24:20.51
the end of our cool
down. Now, we're gonna stretch
00:24:20.54\00:24:23.48
out a little bit and
then we'll be all done,
00:24:23.51\00:24:26.54
so we're down to
our last 30 seconds.
00:24:26.57\00:24:29.28
Richard and Janet had
a good aerobic workout.
00:24:31.73\00:24:34.19
And I've had a
good time watching it.
00:24:34.67\00:24:35.98
And we're down to our
last 10 seconds, almost home
00:24:45.14\00:24:50.17
and 2, 1. Now relax,
now let's stretch out
00:24:55.58\00:24:59.16
and we're gonna stretch
the calves first, put the
00:24:59.54\00:25:02.66
left leg bent,
right leg straight.
00:25:02.69\00:25:05.05
Push the heel to the
floor and just let that stretch,
00:25:05.08\00:25:08.43
okay, switch. Front leg is
bent, back leg is straight.
00:25:15.59\00:25:20.11
Push the heel to the
floor, stretch the calve
00:25:20.45\00:25:22.96
and breath in
through the nose, out through
00:25:25.33\00:25:28.63
the mouth, in through the
nose, out through the mouth.
00:25:28.66\00:25:32.14
Okay, now we're gonna
stretch our hamstring,
00:25:35.30\00:25:38.20
gonna step out, just
step out and then back leg is
00:25:39.08\00:25:43.40
bent, lean forward
into it, keep the chest up.
00:25:43.43\00:25:46.59
Let's hold that
for about 10 seconds.
00:25:53.46\00:25:55.74
Okay, now let's switch
over to the other side,
00:25:58.92\00:26:00.63
back leg is bent, front leg
is straight, up on the heel.
00:26:01.49\00:26:05.96
Lean forward into
it, keep your chest up,
00:26:06.64\00:26:08.57
okay good, and now
let's step out to the side.
00:26:15.09\00:26:18.01
Okay, this leg is
bent, this leg is straight
00:26:19.47\00:26:22.18
I want to stretch
the inside of the thigh.
00:26:22.21\00:26:24.29
Alright let's shift
the other side, chest up.
00:26:30.34\00:26:34.55
Keep breathing
in through the nose,
00:26:38.40\00:26:39.92
out through the mouth.
00:26:39.95\00:26:40.92
Okay, good, alright folks
we are done. Thanks a lot.
00:26:44.04\00:26:48.16
When you're dealing
with tendon problems,
00:26:50.57\00:26:51.77
we want to take it step
by step. The first thing
00:26:51.80\00:26:54.10
you do is to put the
ice to it. That reduces the
00:26:54.13\00:26:56.95
inflammation, after you
do that for about 48 hours.
00:26:56.98\00:27:00.40
Then you can
start with hot and cold.
00:27:00.43\00:27:01.98
Always finish with
the cold and then we wanna
00:27:02.46\00:27:04.73
start into some exercise,
because exercise is the
00:27:04.76\00:27:07.42
thing that's gonna
encourage healing and
00:27:07.45\00:27:09.45
remember when
you've tendon problems.
00:27:09.48\00:27:11.41
There is the reason
why, usually it's because of
00:27:11.44\00:27:13.61
some type of muscular imbalance.
00:27:13.64\00:27:15.16
Where you've just
overstressed an area or
00:27:15.41\00:27:17.53
it's because you
don't have enough muscular
00:27:17.56\00:27:19.07
strength, by
getting in regular exercise
00:27:19.10\00:27:21.39
program and strengthening
the muscles around the joint.
00:27:21.42\00:27:23.99
You'll find
yourself having much and much
00:27:24.02\00:27:25.99
less tendon
problem. Whatever you do,
00:27:26.02\00:27:28.56
you wanna make sure
you're doing up for the
00:27:28.59\00:27:29.87
right reason. You don't
wanna do it for yourself;
00:27:29.90\00:27:32.17
you wanna do it so you
can glorify God with your
00:27:32.20\00:27:33.87
body and as you go
through less and less pain.
00:27:33.90\00:27:36.37
You can then share
to others what the Lord
00:27:36.63\00:27:38.18
has done for you. So,
do it for the right reason,
00:27:38.21\00:27:40.56
that's why we
claim the promise here on
00:27:40.83\00:27:42.76
Body and Spirit and
Body and Spirit Aerobics
00:27:42.79\00:27:44.83
of Philippians 4:13
which states, I can do
00:27:45.08\00:27:47.93
all things through
Christ who strengthens me.
00:27:47.96\00:27:50.13
Thank you for
joining us, God bless you
00:27:50.54\00:27:52.47
and we look forward
to seeing you next time
00:27:52.50\00:27:54.25
on Body and Spirit Aerobics.
00:27:54.28\00:27:56.17