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,
00:10:08.04\00:10:11.61
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.
00:10:54.02\00:10:57.22
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
00:11:06.39\00:11:07.76
feeling a sore tendon
is put the ice on there.
00:11:07.83\00:11:10.50
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,
00:11:12.83\00:11:14.90
because ice will
reduce the inflammation and
00:11:15.30\00:11:17.71
when I've people
that come through our
00:11:17.74\00:11:19.67
wellness program that
are suffering from the
00:11:19.71\00:11:21.04
tendonitis,
whenever we work them out.
00:11:21.08\00:11:23.35
I make sure they
ice themselves after the
00:11:23.61\00:11:25.48
workout, so we don't
create any inflammation
00:11:25.51\00:11:28.25
and we keep
working towards the healing
00:11:28.78\00:11:30.35
process and we
find many, many people
00:11:30.39\00:11:33.02
having great benefits
from their tendon pain,
00:11:34.96\00:11:37.56
by getting into a
good exercise program and
00:11:37.79\00:11:40.13
also what they
eat affects how much
00:11:40.16\00:11:41.96
inflammation they
have. Certainly going on a
00:11:42.00\00:11:45.13
vegetarian diet is a
non inflaming type diet that
00:11:45.17\00:11:48.50
will help reduce pain
that you might be suffering.
00:11:48.54\00:11:50.71
Let's go about 5 more,
00:11:52.01\00:11:53.34
okay now we're gonna
make it a little bit tougher.
00:11:56.95\00:11:58.65
We're gonna come up
like this, we're gonna
00:11:58.68\00:12:00.58
bring them up and
then down and up and down
00:12:00.62\00:12:04.85
and up and down,
okay we wanna keep the
00:12:05.22\00:12:07.52
arms totally flat
here. Okay and then down,
00:12:07.56\00:12:11.86
there we go, keep
them at a 90 degree
00:12:11.89\00:12:14.40
bend the whole time.
Okay, alright, it looks
00:12:14.46\00:12:19.37
good, keep smiling.
Okay, up and down and up
00:12:19.40\00:12:27.64
and down and up
and down and down
00:12:27.68\00:12:32.61
and up and down, up
and down and up and down,
00:12:32.65\00:12:37.72
10 more times, there's
1 and 2 and up and 3, up
00:12:37.75\00:12:43.73
and 4, up, and 5, up,
6, up, 7, up, 8, up, 9,
00:12:43.76\00:12:53.84
up, 10 and relax. Now
some at home might say,
00:12:53.87\00:12:57.74
well that one hurt.
Well if it hurts don't do it,
00:12:57.77\00:13:01.41
because not all of
you are going to be in the
00:13:01.44\00:13:03.61
same position or have
the same injuries, okay
00:13:03.65\00:13:07.18
lets start with some
wide legs, so just start
00:13:07.22\00:13:09.25
by stepping gently
in our aerobic workout.
00:13:09.28\00:13:12.52
We're gonna start slow,
00:13:12.55\00:13:14.19
whenever you
start aerobic training.
00:13:19.39\00:13:20.96
We want always you have
a introductory face to it.
00:13:21.00\00:13:23.43
We don't want to
get going too quickly,
00:13:23.47\00:13:24.97
because that will put a
little too much stress on
00:13:25.90\00:13:27.80
the heart too
quickly and it can cause
00:13:27.84\00:13:32.01
premature
ventricular contraction and we
00:13:33.51\00:13:35.41
don't want those.
Which also is known as
00:13:35.44\00:13:37.31
arrhythmia where it
feels like your heart is
00:13:37.35\00:13:39.18
skipped a beat.
Okay and go from there,
00:13:39.21\00:13:42.15
right into some
squats, squat down and up,
00:13:42.18\00:13:45.85
squat down and up. Say
it together, down and up
00:13:45.89\00:13:49.99
and down and up. We
are gonna do 20 of them
00:13:50.03\00:13:53.63
there is 5, and 6, and
7, and 8, 9 half way there,
00:13:54.56\00:14:04.37
keep the chest up, keep
the knees over the feet.
00:14:05.11\00:14:08.31
Push the hips back as
you squat, 14, 15, 16,
00:14:09.91\00:14:16.52
17, 18, 19, 20.
Okay, hands on the hips,
00:14:17.35\00:14:23.96
step back and
forward and back and forward,
00:14:23.99\00:14:28.23
step back and
forward, step back, step back,
00:14:28.26\00:14:33.27
step back, step back,
and step, and step, and step,
00:14:33.97\00:14:42.04
and step, and step, and
step, and step, step, step
00:14:43.24\00:14:52.62
and left, and right, and
left, and right, left and right
00:14:53.66\00:15:03.10
and left, and
right, and left, and right.
00:15:04.03\00:15:09.30
Speed it up a little bit,
left, and right, left, right,
00:15:09.34\00:15:15.18
left, right, left,
right, left, right, left, right,
00:15:15.21\00:15:24.89
left, right, left,
right, left, right. Okay, back
00:15:25.65\00:15:32.83
into your step,
another good procedure you can
00:15:32.86\00:15:36.70
use for tendons. If
you have the person, who
00:15:36.73\00:15:39.53
knows what they're
doing is cross friction
00:15:39.57\00:15:41.54
massage, so if you
find the tendon that hurts
00:15:41.57\00:15:44.17
and you do a cross friction.
Not going this way, but
00:15:44.84\00:15:47.98
going cross this
way and you get right on
00:15:48.01\00:15:50.55
that tendon, it is a
little bit uncomfortable.
00:15:50.58\00:15:52.48
But, cross
friction massage can be very
00:15:52.95\00:15:54.62
beneficial for helping
to realign the fibers and
00:15:54.65\00:15:58.45
help that tendon to
heal up a little quicker.
00:15:58.95\00:16:01.52
Okay, let's pick it
up now, little faster,
00:16:02.16\00:16:04.93
we're gonna keep them
contact with the ground.
00:16:06.13\00:16:08.73
When you get into
a actual jogging or
00:16:09.90\00:16:11.97
jumping around, you
can stress the tendons
00:16:12.00\00:16:14.77
of the knees and
also the back and hips.
00:16:15.60\00:16:17.97
Basically any tendon
around the body can get
00:16:20.61\00:16:22.61
inflamed, so we wanna
stay with, if not people
00:16:22.64\00:16:25.25
get tendonitis of the
ankle, tendonitis of the
00:16:25.28\00:16:28.98
knee, tendonitis of
the hip, tendonitis in the
00:16:29.02\00:16:31.45
growing area. That
takes a long time to
00:16:31.49\00:16:34.39
heal, and of course
shoulder get it, elbows
00:16:34.42\00:16:38.09
get it, wrist get it
and that's really what the
00:16:38.13\00:16:40.83
carpal tunnel is, the
carpal tunnel tendon is
00:16:40.86\00:16:44.13
coming out, carpal
tunnel groove and it's
00:16:44.17\00:16:46.30
causing inflammation.
Speed up a little more,
00:16:46.33\00:16:49.50
okay now slow down,
00:16:56.78\00:16:58.11
and we're almost
through the half way
00:17:03.85\00:17:05.19
mark of our aerobic exercise.
So, we'll do about another
00:17:05.22\00:17:11.69
5 and half minutes of
aerobics. Then we'll do
00:17:11.73\00:17:13.76
a little bit of a cool down.
00:17:13.80\00:17:15.10
Okay, let's go ahead
and stop that, and go
00:17:20.20\00:17:21.67
and do squats
again, right back down,
00:17:21.70\00:17:23.41
okay squat, chest up,
chest up, chest up, push
00:17:23.44\00:17:29.01
the hips back and squat
and squat and squat and squat.
00:17:29.04\00:17:35.62
Now, we go slower and
slow, and slow, and slow.
00:17:35.65\00:17:43.19
Speed it up again and
down, and down, and down,
00:17:43.22\00:17:49.06
chest up, down. Keep
smiling, we're having fun.
00:17:49.10\00:17:53.34
Squat, slow down, and slow,
and slow, and slow, and slow.
00:17:54.27\00:18:03.48
Okay speed it up
again, chest up, down, down
00:18:06.01\00:18:12.29
and down, and
down, and down, and down,
00:18:13.12\00:18:17.96
and down, slow
down. Now we're not going
00:18:18.73\00:18:21.63
very deep right now
and that's by design.
00:18:21.66\00:18:24.60
Because we're
using this as part of our
00:18:25.67\00:18:28.00
aerobic workout and
also when people have
00:18:28.04\00:18:31.71
tendon injuries. It
hurts for them to go real deep.
00:18:31.74\00:18:34.74
But, if we want it
to go into a more heavy
00:18:35.61\00:18:38.48
standard squat. We would start
00:18:39.15\00:18:41.85
working on taking
it much further down.
00:18:42.52\00:18:44.62
Okay, and go
back into your step,
00:18:45.52\00:18:46.86
okay pick it up.
Richard, you were
00:18:54.30\00:19:00.20
saying you would warm me up?
00:19:00.24\00:19:01.57
Yeah. Richard's my
temperature gauge, as a
00:19:01.60\00:19:04.14
very efficient
furnace and cooling system.
00:19:04.17\00:19:07.74
And as he gets
warmed up real quickly and
00:19:09.28\00:19:11.25
starts sweating very quickly.
00:19:11.78\00:19:13.88
Okay, keep pumping the arms,
00:19:14.62\00:19:16.55
okay hands on the hips;
let's go do a side step.
00:19:21.16\00:19:23.66
Okay, out to left, then
right, left, right, left,
00:19:25.16\00:19:30.77
right, left, right,
left, right, left, right, left,
00:19:31.60\00:19:40.14
right, left, right, keep going.
00:19:41.01\00:19:44.28
When you're dealing
with tendon injuries,
00:19:53.66\00:19:55.02
I wish I could tell
you exactly how long you
00:19:55.06\00:19:57.59
need to anticipate
for that to get better,
00:19:57.63\00:19:59.39
unfortunately there
is no magic answer to it,
00:20:00.20\00:20:02.46
too often people
just wanna go in and take
00:20:03.03\00:20:05.00
anti-inflammatories or
go get an injection and
00:20:05.03\00:20:08.97
unfortunately that's
just cutting down the
00:20:09.00\00:20:10.67
inflammatory
response. Where the body is
00:20:10.71\00:20:12.87
trying to heal itself
and you're just basically
00:20:12.91\00:20:16.68
cutting down on the
time it's gonna take you
00:20:16.71\00:20:18.15
to heal and so you
wanna try and do this
00:20:18.18\00:20:22.22
naturally as
possible, certainly massage and
00:20:22.25\00:20:24.82
icing are good modalities
to use to reduce tendon
00:20:24.85\00:20:29.76
problems and the
other thing you wanna do is,
00:20:29.79\00:20:31.66
these tendon
problems start happening when
00:20:32.26\00:20:33.66
you over use
something like for example,
00:20:33.70\00:20:36.03
if you're doing a lot
of hammering or if you're
00:20:36.06\00:20:38.80
doing a lot of raking
or shoveling or something,
00:20:38.83\00:20:41.77
something out of your
ordinary. That's what's
00:20:41.80\00:20:43.87
gonna put disruption on
the connective tissue of
00:20:43.91\00:20:47.01
the muscles and
cause the information.
00:20:47.04\00:20:49.08
Okay, go back into your step
00:20:50.45\00:20:51.78
and we're starting
to wind down, 2 more
00:21:00.22\00:21:02.79
minutes of this.
Now, we can go through to
00:21:02.82\00:21:05.09
the cool down, and
after the cool down.
00:21:05.13\00:21:07.86
We'll do a few more
easy stretches and then,
00:21:07.93\00:21:11.13
we'll be done, so we can go eat.
00:21:12.33\00:21:14.07
Food always tastes a
little better, rest always
00:21:19.77\00:21:22.08
happens a little
easier after a good workout
00:21:22.11\00:21:23.88
routine. Okay step
it up a little faster,
00:21:23.91\00:21:26.11
Richard and Janet
both like to do a lot of
00:21:31.65\00:21:33.22
walking, so this is
very natural for them.
00:21:33.25\00:21:35.46
They're dog lovers,
they raise Boston Terriers.
00:21:37.33\00:21:42.36
They've one dog named
Bilbo, who keeps us all
00:21:47.94\00:21:50.51
on our toes.
Because, he's got so much
00:21:50.54\00:21:51.97
enthusiasm enough for all of us.
00:21:52.41\00:21:54.14
Okay, a little faster
still, last minute, let's see if
00:21:58.05\00:22:01.65
we can even go
one minute like that.
00:22:01.68\00:22:03.08
We're spreading
to that finish line,
00:22:06.22\00:22:07.66
looking good Janet. Jog Richard.
00:22:08.76\00:22:11.16
And we're down
to 40 seconds to go.
00:22:18.67\00:22:20.44
You having fun yet Richard?
00:22:27.71\00:22:29.04
Yeah, I'm getting
there. You're getting there,
00:22:29.64\00:22:31.21
Janet doing okay?
Okay. Alright, down to
00:22:36.38\00:22:39.32
20 more seconds, keep
pumping it up, pump the arms
00:22:39.35\00:22:44.03
and down to your last 10,
00:22:49.13\00:22:50.60
and 5, 4, 3, 2, slow
it down, slow it down,
00:22:54.00\00:22:59.47
slow it down. Now, this
is the final phase of the
00:22:59.51\00:23:03.58
aerobic exercise
and this is where we are
00:23:03.61\00:23:05.85
allowing the muscles of
the body to help the heart.
00:23:05.88\00:23:08.82
Slow down, you don't
wanna just stop abruptly
00:23:09.58\00:23:12.59
'cause that's gonna put
a lot of demand upon the
00:23:12.62\00:23:14.56
heart, but if we slow
down gradually then we
00:23:14.59\00:23:17.23
find ourselves
allowing our legs to work as a
00:23:17.26\00:23:20.50
pump to push that
venous blood back up
00:23:20.53\00:23:22.76
to the heart and your
heart will be thanking
00:23:22.80\00:23:24.77
you all the way.
Your heart is thanking you
00:23:24.80\00:23:26.87
right now, thank you
for the exercise Richard
00:23:26.90\00:23:29.64
and Janet and thank
you for slowing down
00:23:29.67\00:23:32.74
so I don't have to
take too much stress.
00:23:32.77\00:23:34.61
Slows down pretty
quick. That's a good thing,
00:23:36.38\00:23:39.28
that's one of the
good signs of good
00:23:39.31\00:23:42.12
cardiovascular health.
Is if your heart rate slows
00:23:42.15\00:23:44.79
down fairly quickly
after exercise stops.
00:23:44.82\00:23:47.62
So, if you get your
heart rate up to a 120 and
00:23:47.66\00:23:50.69
5 minutes later, it's
still at a 110. That's not a
00:23:50.73\00:23:53.40
good thing, you want
your heart rate to go
00:23:53.43\00:23:54.83
down and the more
fit you become, the more
00:23:54.86\00:23:58.30
effective your body
will be at doing that.
00:23:58.33\00:24:00.17
Because as you
workout, of course as
00:24:01.37\00:24:02.77
you know your heart is
a muscle and it work as
00:24:02.80\00:24:05.07
a pump and as you
exercise the stroke
00:24:05.11\00:24:07.71
volume of the heart
becomes improved and
00:24:07.74\00:24:09.94
you get better circulation
and it reduces the blood
00:24:09.98\00:24:12.45
pressure, puts glucose
into the cells, to help
00:24:12.48\00:24:15.38
control diabetes. It
does lots of good things,
00:24:16.02\00:24:18.25
okay we're doing
well. We're coming down to
00:24:19.32\00:24:21.96
the end of our cool
down. Now, we're gonna stretch
00:24:21.99\00:24:24.93
out a little bit and
then we'll be all done,
00:24:24.96\00:24:27.96
so we're down to
our last 30 seconds.
00:24:28.00\00:24:30.70
Richard and Janet had
a good aerobic workout.
00:24:33.13\00:24:35.60
And I've had a
good time watching it.
00:24:36.07\00:24:37.41
And we're down to our
last 10 seconds, almost home
00:24:46.55\00:24:51.59
and 2, 1. Now relax,
now let's stretch out
00:24:56.99\00:25:00.63
and we're gonna stretch
the calves first, put the
00:25:01.00\00:25:04.17
left leg bent,
right leg straight.
00:25:04.20\00:25:06.57
Push the heel to the
floor and just let that stretch,
00:25:06.60\00:25:09.94
okay, switch. Front leg is
bent, back leg is straight.
00:25:17.11\00:25:21.62
Push the heel to the
floor, stretch the calve
00:25:21.95\00:25:24.49
and breath in
through the nose, out through
00:25:26.86\00:25:30.16
the mouth, in through the
nose, out through the mouth.
00:25:30.19\00:25:33.66
Okay, now we're gonna
stretch our hamstring,
00:25:36.77\00:25:39.67
gonna step out, just
step out and then back leg is
00:25:40.57\00:25:44.87
bent, lean forward
into it, keep the chest up.
00:25:44.91\00:25:48.08
Let's hold that
for about 10 seconds.
00:25:54.95\00:25:57.22
Okay, now let's switch
over to the other side,
00:26:00.46\00:26:02.26
back leg is bent, front leg
is straight, up on the heel.
00:26:03.09\00:26:07.56
Lean forward into
it, keep your chest up,
00:26:08.23\00:26:10.17
okay good, and now
let's step out to the side.
00:26:16.67\00:26:19.57
Okay, this leg is
bent, this leg is straight
00:26:21.04\00:26:23.75
I want to stretch
the inside of the thigh.
00:26:23.78\00:26:25.88
Alright let's shift
the other side, chest up.
00:26:31.92\00:26:36.12
Keep breathing
in through the nose,
00:26:40.00\00:26:41.46
out through the mouth.
00:26:41.50\00:26:42.83
Okay, good, alright folks
we are done. Thanks a lot.
00:26:45.60\00:26:49.70
When you're dealing
with tendon problems,
00:26:52.11\00:26:53.44
we want to take it step
by step. The first thing
00:26:53.48\00:26:55.64
you do is to put the
ice to it. That reduces the
00:26:55.68\00:26:58.51
inflammation, after you
do that for about 48 hours.
00:26:58.55\00:27:02.02
Then you can
start with hot and cold.
00:27:02.05\00:27:03.65
Always finish with
the cold and then we wanna
00:27:04.15\00:27:06.42
start into some exercise,
because exercise is the
00:27:06.45\00:27:09.09
thing that's gonna
encourage healing and
00:27:09.12\00:27:11.13
remember when
you've tendon problems.
00:27:11.16\00:27:13.09
There is the reason
why, usually it's because of
00:27:13.13\00:27:15.26
some type of muscular imbalance.
00:27:15.30\00:27:16.80
Where you've just
overstressed an area or
00:27:17.07\00:27:19.17
it's because you
don't have enough muscular
00:27:19.20\00:27:20.70
strength, by
getting in regular exercise
00:27:20.74\00:27:23.04
program and strengthening
the muscles around the joint.
00:27:23.07\00:27:25.64
You'll find
yourself having much and much
00:27:25.67\00:27:27.64
less tendon
problem. Whatever you do,
00:27:27.68\00:27:30.21
you wanna make sure
you're doing up for the
00:27:30.25\00:27:31.58
right reason. You don't
wanna do it for yourself;
00:27:31.61\00:27:33.82
you wanna do it so you
can glorify God with your
00:27:33.85\00:27:35.52
body and as you go
through less and less pain.
00:27:35.55\00:27:38.02
You can then share
to others what the Lord
00:27:38.29\00:27:39.82
has done for you. So,
do it for the right reason,
00:27:39.85\00:27:42.22
that's why we
claim the promise here on
00:27:42.49\00:27:44.39
Body and Spirit and
Body and Spirit Aerobics
00:27:44.43\00:27:46.46
of Philippians 4:13
which states, I can do
00:27:46.73\00:27:49.53
all things through
Christ who strengthens me.
00:27:49.56\00:27:51.73
Thank you for
joining us, God bless you
00:27:52.17\00:27:54.07
and we look forward
to seeing you next time
00:27:54.10\00:27:55.87
on Body and Spirit Aerobics.
00:27:55.90\00:27:57.77