The following program
is designed to demonstrate
00:00:02.34\00:00:04.08
simple workouts that
you can use to improve your
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health. Be sure to
consult your physician before
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beginning any exercise program.
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Have you ever woken up
with a pain in the neck
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and I'm not talking
about the person lying next to
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you. I'm talking about
the nagging pain that many
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people experience. What
can you do about it; find
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out next on Body
and 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
and Spirit Aerobics.
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Oh! I wish I had a
dollar for every time I worked
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with somebody, who's
had a sore neck. Often
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times, people just
wake up with them and they
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don't know what to
do about them. So, we're
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gonna talk about the
physiology of neck pain
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plus maybe some
things we can do about it.
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I think we are ready
to get started in our
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program, helping me
out today will be Richard
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and Janet. Richard
and Janet are husband and
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wife and they help
us out at the Black
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Hills and I also train them.
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So, we're gonna start
on some exercise and we're
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gonna start by just
loosening up and bring it
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around. Now, if you
have a lot of neck pain,
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even this might be little
bit difficult. Raising your
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arms up can pinch up
there, but just do the
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best you can. If you
can't get all the way,
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that's all right. Just
modify it to your comfort.
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Hopefully, the neck pain
will start getting better.
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Okay, let's go around
the other way. Just nice and
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lose, bring it up and
around. Richard you ever
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experienced neck pain?
I wake up with one often,
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but not my wife. I'm
glad you clarified that.
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How about you
Janet? My lips are sealed.
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Okay, let's
squeeze our hands together.
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So, do you ever get
sore neck? Yes, I did.
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Okay and push out,
draw back and push out.
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We just gonna do some
range of motion exercise
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here, we're not gonna
strain too hard. Because
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if you experience
neck pain, you know what it
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feels like to go too
hard and that will just make
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it worse. Now, if you're
not experiencing pain and
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just falling along
at home, you wanna work
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hard go ahead and do
so. Push as hard as you can,
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but I wanna make
sure that whenever we do
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programs. That if
somebody calls me up
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and said. Do you
have any programs for neck
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pain that I can do and
I can say yes as a matter
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of fact we do and can
feel confident with the
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fact that they follow
along that they're gonna
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be okay. Alright,
let's do 10 more of these,
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try and keep the
tension on your hands as much as
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possible and that will
give you a better affect
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on the chest and
we're gonna do five more and
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two more. Okay, before
we go any further, we're
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gonna do a little anatomy
lesson. So, Janet if I can
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have you turn around
for a moment, all the way
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around to the camera
there. The main muscle
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we're looking at
here, are gonna be levator
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scapulae, which starts
at the superior angle of the
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scapulae here and goes
up to see C1-4. You have
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one each side, so it
comes up like this and
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like this, and then
you have the trapezius,
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which goes from
occipital protuberance all the
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way down to T12 and
forms a big diamond in
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the back. We also
have some minor muscles in
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the neck area as well
and so we're gonna work
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with that and that
just gives you a little idea
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what we're gonna be
actually training. And of
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course I've mentioned
before on Body and Spirit
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and Body and Spirit
Aerobics, when people
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have poor posture
especially poor neck
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posture, which is
very common with women that
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will accentuate the
problem also. So, we're
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gonna do some
stretching, put the hands behind
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the head and we're
gonna stretch back. Stretching
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will be very beneficial
for helping to relieve
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neck pain. Alright,
now we're gonna wrap
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around ourselves
and now back up again.
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Push the elbows
back and bring it around,
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okay good. Okay,
Janet if you could get our
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towels for us
please. Here you go Richard,
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chose your weapon.
Okay, we're gonna work on
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our back in the way
we're gonna do that as we're
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gonna reach out with
the towel and a pull back
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into us and then
reach out. Bend at the knees
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just a little bit. You
bent over at the waist,
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you're rowing your
back. Extending out, rowing
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back, extending out,
back and out, and back
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out. Pull back, reach
out, and pull and reach,
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and pull and reach, and
pull and reach. Okay, you
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folks keep going. I
want to come over to Richard
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here, bend over
just little more Richard.
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We wanna focus on the
muscles right here in his
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back. So, as he pulls
back, we're bowing the
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shoulder blades back
together and then try and
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move them out as far as
you can. So, the shoulder
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blades back, push
out and back, push out.
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Very good, he is doing
it. Let's come check Janet,
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Janet bend your knees
just a little bit more.
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Okay, shoulder blades
back, push out and back
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and out, very good.
Okay, even though they're not
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using any weight per
se they still going to the
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range of motion,
where they are drawing the
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scalp to back and
going out, can you feel the
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muscles in the upper
scapular region. Okay,
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and as you get stronger
then you can start adding
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resistance to that.
How about you Richard, you
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feeling in that row,
okay. Alright, now go and
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stop for a moment,
bring the towel up overhead,
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we just gonna stretch
over to the side with it
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and comeback the
other way, and now back over
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again, and back over,
and back over, and over,
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and over, and back
over, and over, 1 more time,
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and over, good.
Now, we're gonna take our
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towel on the end like
that with our right hand.
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Okay, grab it with
your left like close to your
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right hand and we're
gonna raise up and come
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down. We're gonna do
20 on each side, this is
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working on the
deltoid region, which is your
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shoulder and then it's
also gonna be bringing in
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a little bit of levator
scapulae, which is one of
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the muscles I
pointed out on Janet and also
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working some of
the trapezius muscle.
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We're gonna try and do
20, we're on 9 and 10 and
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1 and 2 and 3 and up.
There is 5 and 6 and 7 and
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8 and 9 and 10.
Alright, now we're gonna take at
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the other way. Grab
the end, grab underneath it
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and raise up, and
down, up and down, here is up
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and down, and 4, and
up, and up, and 7, and 8.
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Give yourself little
tension and 9, and 10,
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and 1, and up, and up,
tell your deltoid do the
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work, and up, and up,
and up, and up, two more,
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up, and up, and good.
Alright, let's go get with
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them, there you go.
We're gonna do some exercise
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for the trapezius, so
what we're gonna do is,
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is we're gonna raise
the shoulder blade or raise
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the shoulders up and
go way down, and backup
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and down, up and
down. Try and bring your
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shoulders up to your
ears and go down as much as
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you can. Way up and
down, and up and down,
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up and down, and up
and down. Bring it up and
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down, and up and down,
and up and down, and up
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and down, and up and
down. Now, we're gonna
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roll it to the
front, up and around, up and
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around, up and around,
and up, and up, and up,
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and up, two more
times and now back the other
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way and up, and up,
and up, and up, five more
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times, 1, 2, 3, 4, 5.
Okay, now you're gonna reach
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back behind you and
cross you hands like so.
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Let's turn around
here, so you can see I'm
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crossing my hands and
then we're just gonna tip
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the head to this side
like this. So, we're just
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enhancing our stretch
by pulling down on our
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arm. You should feel
that stretch in your neck
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area, Janet you
are feeling that? I'm.
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Richard. Yeah. Okay,
now when you lock your
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hands the other
way. So, I'll turn around
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again, so now I'm
switching my left hand.
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Okay, now we're gonna
tip our head the other
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way. Hold your
stretch, okay good. Now,
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let's turn our head
to this side and turn the
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other way, and
turn, and turn, and turn,
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and turn, and turn, and
turn, and turn, and turn,
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two more times, turn,
turn, and one more turn,
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and turn. Now, let's
look up, look down, look up
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and down, and up and
down, and up and down,
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and up and down, good.
Alright, we're gonna get
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into our leg training
and we're gonna start by
00:11:08.19\00:11:10.38
doing some squats.
So, go and cross the arms
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and we're gonna
start by squatting down and
00:11:13.72\00:11:16.21
coming up. Squat down
and up, chest up, go down
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and up. Keep knees
over the feet and squat,
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and squat, and squat,
and squat, and down, and
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down, and down, and
squat, 10 more and 2,
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and 3, and 4, and
down, and down, and down,
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and down, and let's go
down and hold it. Okay,
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we're gonna try and
hold that for one minute
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in that position.
You're okay Janet. Okay.
00:11:59.64\00:12:03.34
Richard. Then it's a
long time. Then it's a long
00:12:03.85\00:12:06.72
time, yeah, okay. Well,
that depends what you are
00:12:06.97\00:12:08.76
doing. Okay and hold
steady, okay we've done
00:12:08.95\00:12:20.56
25 seconds. There is
30, it's not so bad. I feel
00:12:20.76\00:12:31.71
good and so over. You
feel good and so over,
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that's right. Now,
when we come out of this,
00:12:33.79\00:12:36.63
we're gonna go right
into stepping, okay. Alright.
00:12:36.76\00:12:38.97
And we're down to our
last 15 seconds, hold it
00:12:40.52\00:12:43.98
steady. If you have to
stand up at home, that's
00:12:44.23\00:12:45.87
alright. You should
be feeling this in your
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quadriceps, you
feeling it right. Oh! Yeah.
00:12:48.71\00:12:50.78
And you're feeling it,
okay. And there is 4, 3,
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2, 1, good. Okay,
go right into stepping,
00:12:55.12\00:12:58.17
I shown that can
relate to neck pain.
00:13:02.35\00:13:04.96
Because once upon a
time, when I was about
00:13:05.14\00:13:06.93
30 years old, I tweak
my back and I continued
00:13:07.56\00:13:10.91
working despite the
fact that I was hurting,
00:13:11.13\00:13:14.05
I put a
weightlifting belt on and played
00:13:14.57\00:13:16.18
racquetball, lifted
weights, and did all the
00:13:16.44\00:13:18.34
things that I
normally do plus I was digging
00:13:18.53\00:13:20.95
post holes and I took
about 45 minutes to dig a
00:13:22.29\00:13:24.72
hole. I thought the
soil was rocky there in
00:13:24.75\00:13:27.07
Rochester,
Washington until I moved down to
00:13:27.33\00:13:29.31
South Dakota Richard
and I realize that rocks
00:13:29.45\00:13:32.60
can get a whole lot
bigger, very, very large
00:13:32.77\00:13:35.06
in fact and so I was
doing that and I went to
00:13:35.16\00:13:38.85
bed and I slept on my
right side then I noticed
00:13:38.89\00:13:41.47
the pain started
coming in the night, very
00:13:41.63\00:13:43.57
strange pain. And so I
got up the next day still
00:13:43.83\00:13:46.36
went to about my
business and the next day
00:13:46.39\00:13:48.42
I went to bed got in
the same position, when I
00:13:48.70\00:13:50.83
woke up the next
morning, I buckled my
00:13:50.95\00:13:52.90
knees in pain Janet
because I had now lost 90
00:13:53.08\00:13:55.62
percent of the
strength in my right arm
00:13:55.80\00:13:57.06
overnight, 90 percent
of the strength was gone
00:13:57.30\00:14:00.02
overnight and it
took me 10 years to
00:14:00.72\00:14:03.69
rehabilitee my right
arm. And I went through
00:14:03.77\00:14:07.05
physical therapy, I
went to an orthopedic
00:14:07.10\00:14:09.52
surgeon, a
neurologist, and nobody could
00:14:09.83\00:14:11.59
really help me then
I finally did go to a
00:14:11.70\00:14:14.07
chiropractor and I
was raised in a situation,
00:14:14.31\00:14:18.20
where I want to go
to medical school, now I
00:14:18.47\00:14:20.02
was taught there all
chiropractors had web
00:14:20.05\00:14:22.08
feet bills that
went quack, quack, quack,
00:14:22.29\00:14:23.55
and I got a new
respect for chiropractors.
00:14:24.11\00:14:26.55
When this fellow was
able to tell me exactly
00:14:26.84\00:14:29.19
what it happened and
he checked my posture
00:14:29.30\00:14:31.21
and my right
shoulder was riding very high
00:14:31.28\00:14:32.95
because my levator
scapulae had gone into a
00:14:33.42\00:14:35.46
contraction and was
putting pressure on,
00:14:35.60\00:14:37.83
on the brachial
plexus more specifically the
00:14:38.17\00:14:40.50
axillary nerve, which
fed my triceps and part
00:14:40.63\00:14:43.29
of upper pack and
they were gone. They
00:14:43.32\00:14:45.68
would just thought
I gone and I had to go
00:14:45.71\00:14:47.68
through a long
painful rehabilitation. Now, I
00:14:47.98\00:14:50.39
eventually got so I
could bench press 500
00:14:50.54\00:14:52.23
pounds, but my right
arm still isn't as good as
00:14:52.45\00:14:55.34
the other side and I
still will occasionally get
00:14:55.37\00:14:57.94
neck pain. So, I have
stayed away from bench
00:14:58.41\00:15:00.40
pressing altogether
because bench pressing is
00:15:00.62\00:15:02.63
where you take a bar
bring it to your chest and
00:15:02.66\00:15:04.39
push up, it doesn't allow
you to bring your scapulae
00:15:04.42\00:15:07.03
together properly and so
it locks up on me and so when
00:15:07.06\00:15:10.12
I push up, I get lot of
strain throughout my neck.
00:15:10.15\00:15:12.21
Okay, let's pick
it up little bit.
00:15:12.24\00:15:13.83
Richard and Janet have
been dutifully stepping it out
00:15:14.68\00:15:17.17
the whole time I've
been talking to you and so
00:15:17.20\00:15:19.82
I appreciate that and so
for those at home. I hope you
00:15:19.85\00:15:22.90
have been continuing on
as well and so because neck
00:15:22.93\00:15:25.85
pain is subject to
jarring, where staying with some
00:15:25.88\00:15:29.28
pretty easy impact stuff
here. Okay, I think we can
00:15:29.31\00:15:34.32
transition into something
else now let's go to our
00:15:34.35\00:15:36.18
side step. Go off to
your left and step in.
00:15:36.21\00:15:38.82
Okay, good. Okay,
let's get together now.
00:15:39.77\00:15:41.85
Okay, let's go to our
right, go to right and in.
00:15:41.88\00:15:45.90
Step in with your left
foot, okay go and step out to
00:15:46.95\00:15:49.11
your right and bring
your left foot to it.
00:15:49.14\00:15:51.21
Okay, now go to
your left and draw in.
00:15:51.24\00:15:53.56
There we go. That's a
nice thing about our show
00:15:53.59\00:15:59.44
and that is we
don't have to be perfect.
00:15:59.47\00:16:01.69
Because lot of times
people at home are perfect
00:16:01.72\00:16:03.76
and they wondering.
Oh! Do I have to do it?
00:16:03.79\00:16:05.94
Like the swim suite models
on the beach and make every
00:16:05.97\00:16:08.86
move look absolutely
flawless and so sometimes
00:16:08.89\00:16:11.82
I get response from people
saying it's so nice to know
00:16:11.85\00:16:14.98
that it's okay if we miss
a step and we have to stop
00:16:15.01\00:16:18.13
and correct because that
gives them a chance to get
00:16:18.16\00:16:21.35
themselves oriented as
well. And unfortunately for our
00:16:21.38\00:16:27.97
Body and Spirit participants
sometimes I change how
00:16:28.00\00:16:30.74
the side step is done
and so I am confusing them.
00:16:30.77\00:16:33.68
So, it's not entirely their
fault. I'm easily confused.
00:16:34.43\00:16:39.98
This is a nice gentle
move, we're gonna intensify just
00:16:46.74\00:16:50.02
a little bit by
squatting down little bit now.
00:16:50.05\00:16:52.74
Bend the knees and that
will put more pressure on your
00:16:52.77\00:16:55.95
quadriceps, stay together
right, left, right, left,
00:16:55.98\00:17:01.61
right, left, right,
left, right, left, right, left,
00:17:02.17\00:17:09.78
right, left. Bend the knees,
right, oops I'm sorry left,
00:17:09.81\00:17:15.37
right, left, right. Bend
you knees left, right, left,
00:17:16.00\00:17:21.44
right, left, right,
left, right, left, right, left,
00:17:21.94\00:17:29.29
right and left, right,
left, right, left, right.
00:17:29.78\00:17:36.12
Bend the knees, right,
left, right, left, right,
00:17:36.52\00:17:41.90
left, right, left, right.
Okay, let's go back into our
00:17:42.40\00:17:47.70
step. Certainly a lot of
people will end up injuring
00:17:47.73\00:17:52.12
themselves by a
traffic accident or some other
00:17:52.15\00:17:55.59
violent trauma, which
will cause their neck to snap
00:17:55.62\00:17:58.43
back, which of course we
know commonly is whiplash,
00:17:58.46\00:18:01.38
which would be somewhat
similar to spraining your
00:18:01.41\00:18:03.82
neck and certainly that
can cause lot of problems
00:18:03.85\00:18:06.20
and of course you have
the disc tissue up around the
00:18:06.23\00:18:10.19
cervical vertebrae and
one of those herniates it can
00:18:10.22\00:18:12.86
cause problems. I remember
I was scared to death as a
00:18:12.89\00:18:15.36
young boy. I had a classmate
of mine Richard come to
00:18:15.39\00:18:18.27
school in a full neck brace
one time and he was totally
00:18:18.30\00:18:21.97
lock and I said what
happened to you and he goes,
00:18:22.00\00:18:24.25
I slipped a disk in my
neck and of course back
00:18:24.28\00:18:26.75
when you're near 10,
12-year-old child, you know
00:18:26.78\00:18:30.06
what that means and so I
said, well how in the world
00:18:30.09\00:18:32.48
did you do that and he
goes I did it by yarning Janet.
00:18:32.51\00:18:35.47
I just yarn and I thought
wow. I'm afraid to ever yarn
00:18:35.50\00:18:39.11
again because I don't
wanna sleep a disc in my neck
00:18:39.14\00:18:41.60
and I have to come in
with one of those things,
00:18:41.63\00:18:43.32
but when somebody does
slip a disc or bulge a disc in
00:18:43.35\00:18:46.15
their neck it's no small
thing and of course you see
00:18:46.18\00:18:48.90
a lot of people. When
they go to turn, they have to
00:18:48.93\00:18:51.32
turn their whole body
because they have done
00:18:51.35\00:18:53.43
something very traumatic
to their neck or though get an
00:18:53.46\00:18:55.70
arthritis type
condition in their neck and it
00:18:55.73\00:18:57.90
becomes very, very painful.
But certainly by doing some
00:18:57.93\00:19:00.83
exercise and increasing
circulation. We can help
00:19:00.86\00:19:03.84
that, if the exercise is
improper like for me as much
00:19:03.87\00:19:08.48
as I love to bench
press and you know sometimes
00:19:08.51\00:19:10.21
I climb down there and it
feels so good, but if I do
00:19:10.24\00:19:13.04
any bench pressing at
all for any length of time
00:19:13.07\00:19:15.87
I'm really stoked up in
the neck again and so it just
00:19:15.90\00:19:18.49
not worthy to me
anymore. Okay, let's step little
00:19:18.52\00:19:21.30
higher, very good. We
got this far down, okay let's
00:19:21.33\00:19:33.69
transition and do
some front lunges now.
00:19:33.72\00:19:35.74
Hands on the hips
and go our left and back,
00:19:35.77\00:19:38.81
and right and back, and
left and back. Okay, keep going
00:19:38.84\00:19:43.28
on our lunges we are
making sure we don't go past our
00:19:43.99\00:19:47.00
foot with our knee. Richard
and Janet had some practice
00:19:47.03\00:19:53.21
doing lunges with me as
their trainer and at first it
00:19:53.24\00:19:57.20
was so much difficult for
them. But they have gotten,
00:19:57.23\00:20:00.20
so they are getting pretty
good at it. We're not gonna
00:20:00.23\00:20:03.02
go super deep because
we're just try and keep this as
00:20:03.05\00:20:05.67
part of our aerobic
training program. So, if you do
00:20:05.70\00:20:10.51
have a sore neck
jogging might not be your option
00:20:10.54\00:20:14.03
because when you doing
that you're gonna be jarring a
00:20:14.06\00:20:16.07
lot and that's gonna
be causing some problems.
00:20:16.10\00:20:18.17
So, you wanna chose an
exercise. This gonna be
00:20:18.20\00:20:20.61
comfortable for you
that you can keep for a
00:20:20.64\00:20:23.02
repetitive time period
remember aerobic exercise is
00:20:23.05\00:20:26.90
maintaining your heart
rate at 70 to 80 percent of
00:20:26.93\00:20:29.60
maximum and the way we
find that out as we take 220
00:20:29.63\00:20:32.78
and subtract the age and
that's your maximum heart
00:20:32.81\00:20:35.59
rate. Then we take 70
to 80 percent of that.
00:20:35.62\00:20:37.86
So, if you are 40 year
old, which you guys on anymore
00:20:37.89\00:20:41.12
your maximum heart rate
is 180 and that means your 80
00:20:41.37\00:20:44.14
percentile would be 144,
your 70 percentile would be
00:20:44.17\00:20:47.63
126. If your 50 years old,
then your maximum heart rate
00:20:47.66\00:20:51.30
is 170. Go and let's
go back into steps again.
00:20:51.33\00:20:54.04
Your maximum heart rate
is 170 and so your training
00:20:56.03\00:20:58.24
rate would be 119 at
70 percent and 136 at 80
00:20:58.27\00:21:02.55
percent. So, the older
you get, the less it has to be
00:21:02.58\00:21:05.97
and so you guys. Now,
we won't expose your age.
00:21:06.00\00:21:08.66
I'm not embarrassed.
You're not embarrassed,
00:21:09.55\00:21:11.45
okay how old
are you Richard? 66.
00:21:11.48\00:21:13.52
66 okay and how
old are you Janet? 64.
00:21:13.55\00:21:17.16
64 and Richard has been a
real inspiration to people
00:21:17.19\00:21:20.88
around the 3ABN studio
because some of the older
00:21:20.91\00:21:23.49
workers have seen him
and he's become their hero.
00:21:23.52\00:21:25.87
Forget about me, now
I'm not quite old enough.
00:21:26.90\00:21:28.76
Your turn will
come. My turn will come,
00:21:30.07\00:21:31.81
well I'm hoping, please
see alternative. So he does.
00:21:31.84\00:21:34.35
Who knows maybe at 66,
I'll still be leading out in
00:21:35.63\00:21:38.63
Body and Spirit,
you never know. Hope so.
00:21:38.66\00:21:40.44
Hope I keep myself fit
enough then I'll be able
00:21:40.47\00:21:42.25
to do that.
Hopefully you will be home.
00:21:42.28\00:21:44.99
Okay, well that true but
in case, in case we are not.
00:21:45.47\00:21:48.27
In case we are not, I
will try and keep everybody
00:21:51.57\00:21:53.10
getting in shape,
getting ready for that day.
00:21:53.13\00:21:55.14
How we are doing
Janet. Real good.
00:21:57.81\00:21:59.55
Real good, okay.
Richard how we're doing?
00:21:59.58\00:22:04.10
Doing alright. Okay, now
if you do get some soreness in
00:22:04.13\00:22:09.11
your neck. Icing of
course is a safe bed to get on
00:22:09.14\00:22:11.92
there, don't leave on
there for long period of
00:22:11.95\00:22:13.90
time maybe 5 to 10
minutes, also heat can be good.
00:22:13.93\00:22:16.95
Going through a good
massage would be helpful,
00:22:16.98\00:22:19.46
I know that feels good
when my neck is hurting
00:22:19.49\00:22:21.66
especially when they
work on that levator scapulae
00:22:21.69\00:22:24.23
and although that's not a
very big muscle it sure can
00:22:24.26\00:22:27.30
cause a lot of grief
because of weird runs.
00:22:27.33\00:22:29.35
It's somewhat similar in
my thinking to the piriformis,
00:22:29.38\00:22:32.62
which is in your low back,
here we are at it's actually
00:22:32.65\00:22:35.46
one of the 60 flat rotators
of your hip and the sciatic
00:22:35.49\00:22:39.62
nerve runs down
through there and so when the
00:22:39.65\00:22:41.94
piriformis tines up then
you have sciatic going down
00:22:42.77\00:22:45.44
to the back of your leg
and so the pain might be in
00:22:45.47\00:22:48.11
your foot. But treating
that is not gonna do any good
00:22:48.14\00:22:50.44
until you get up there
and work on the piriformis
00:22:50.47\00:22:52.44
and I look at the levator
scapulae is being similar
00:22:52.47\00:22:54.98
to that because of
the brachial plexus going
00:22:55.01\00:22:57.14
through there and the
brachial plexus is simply
00:22:57.17\00:22:59.75
a nerve network that
comes off your neck area.
00:22:59.78\00:23:02.68
Okay, we're ready to
start slowing down Richard.
00:23:03.03\00:23:07.07
How's that sound? It's okay.
00:23:07.10\00:23:09.07
Okay, Richard starting
to get little glow to him.
00:23:09.10\00:23:12.30
I always say Richard is
my temperature gauge here.
00:23:13.68\00:23:16.72
He has a very good
cooling system and he starts to
00:23:16.75\00:23:21.14
perspire very easily.
Janet not so much. No.
00:23:21.17\00:23:24.92
Okay, so you perspire
easily in hot weather.
00:23:25.44\00:23:29.03
Anytime. Anytime, anytime.
00:23:29.58\00:23:31.91
Yeh, that's why he
moved to South Dakota
00:23:33.10\00:23:34.42
because at least you have
a few months out of the year
00:23:34.45\00:23:36.29
we are not sweating,
but one of those months
00:23:36.32\00:23:38.30
you went off to India
to do mission work so.
00:23:38.33\00:23:40.67
Yeah I do, it's hot
there. I imagine and I imagine
00:23:40.70\00:23:43.90
so much humid. Yeah.
00:23:43.93\00:23:45.55
Okay, let's finish up
with some easy stepping.
00:23:49.08\00:23:51.34
Okay, we're gonna step
left and draw your left foot
00:23:51.37\00:23:53.90
over into the
right. There we go.
00:23:53.93\00:23:56.72
How do you survive
Fresno then Richard?
00:24:02.87\00:24:04.69
I grew up there.
You grew up there
00:24:05.77\00:24:07.43
because it gets pretty
warm down there. It does.
00:24:07.46\00:24:10.26
Of course, he can get
little warm in South Dakota too.
00:24:12.06\00:24:14.27
Yeah, but not for as long.
Not for as long there you go
00:24:14.30\00:24:17.73
and we just going
to the cool down phase.
00:24:24.57\00:24:26.66
And the reason why that's
so important is we wanna make
00:24:27.01\00:24:29.13
sure that our legs are
still moving to help our heart
00:24:29.16\00:24:32.52
go through that slow
down process. If you stop
00:24:32.55\00:24:35.29
abruptly, you put a strain
on your heart and we don't
00:24:35.32\00:24:38.60
wanna do that. Often
times, people get into trouble
00:24:38.63\00:24:41.90
if they are playing
basketball or racquetball
00:24:41.93\00:24:43.71
and they stop soon as a
game is over and that's all
00:24:44.55\00:24:47.02
they do. They have
been much better off,
00:24:47.05\00:24:48.90
if they would go
off for a little walk.
00:24:48.93\00:24:50.91
After they done to let
their legs help their heart go
00:24:51.85\00:24:55.11
through the slow down
process. Okay and we got
00:24:55.14\00:24:58.80
about 20 seconds to go
and then we will finish up
00:24:58.83\00:25:04.39
and down to our last 10
seconds and 5, 4, 3, 2, 1,
00:25:10.54\00:25:20.62
very good. Okay, let's
do some abdominal work.
00:25:20.65\00:25:23.82
Let's put the hands
behind the back, blow out,
00:25:24.26\00:25:27.84
bend over, come up, and
lean back. Blow out, over,
00:25:28.14\00:25:33.65
up and back. Blow out,
over, up. Let's just keep going.
00:25:33.68\00:25:39.43
This is a good exercise
for the abdomen for people,
00:25:40.41\00:25:42.71
who have sore necks
because when you do typical
00:25:42.74\00:25:45.81
crunches, laying on your
back and you start pulling
00:25:45.84\00:25:48.68
on your head or even if
you pulling on the back of the
00:25:48.71\00:25:50.72
neck you can pull
little too much and cause some
00:25:50.75\00:25:54.52
problems back there. So,
you better off doing something
00:25:54.55\00:25:57.04
like this in fact lot
of people have got lot of
00:25:57.07\00:25:58.97
benefit from this
because we are not on the ground
00:25:59.00\00:26:01.13
and you just focusing
on isolating your abdomen
00:26:02.34\00:26:04.64
and if you do it
right you will still feel it
00:26:05.64\00:26:07.75
because you are
working on flexing your abdomen
00:26:08.20\00:26:09.78
and unfortunately a
lot of people don't know
00:26:09.81\00:26:12.12
how to flex your abdomen
and I can't really reaching
00:26:12.15\00:26:16.71
to the television set and
help you. But you wanna just
00:26:16.74\00:26:19.33
focus on contracting,
blowing out at the beginning
00:26:19.36\00:26:21.99
in the movement will
help you and then just try
00:26:22.02\00:26:25.06
and contract your
abdomen. As you go forward,
00:26:25.09\00:26:27.55
okay and five more,
little slower, and back and two
00:26:31.89\00:26:39.77
more times. Okay,
now let's turn the trunk,
00:26:39.80\00:26:46.51
and turn, and turn, and
turn, and turn, and turn,
00:26:47.75\00:26:58.99
and turn, and
turn, and turn, and turn.
00:26:59.68\00:27:06.58
Alright, thank
you Richard and Janet,
00:27:06.61\00:27:08.17
good job. Thank you.
00:27:08.20\00:27:09.73
If you suspect you
have neck problems,
00:27:11.38\00:27:13.06
the thing I would suggest
you do is to call somebody,
00:27:13.09\00:27:17.50
go to see your
doctor and find out exactly
00:27:17.53\00:27:19.58
what's wrong. I
won't suggest you call me
00:27:19.61\00:27:22.07
because I am not a
medical doctor, I'm an exercise
00:27:22.10\00:27:24.69
physiologist and also
when you call people up
00:27:24.72\00:27:27.73
and sometimes
people watch shows on 3ABN
00:27:27.76\00:27:30.21
and they will call the
doctors up and want them to
00:27:30.24\00:27:31.96
diagnose things over
the phone. Folks that's
00:27:31.99\00:27:34.16
extremely hard to
do and very dangerous
00:27:34.19\00:27:36.16
because the doctor
needs to see you to understand
00:27:36.19\00:27:38.65
what your problem might
be. So, go to your doctor,
00:27:38.68\00:27:41.03
find out what's wrong,
and then you can attack your
00:27:41.06\00:27:43.45
problem very logically and
find out what it is and then
00:27:43.48\00:27:46.50
people who have some
expertise can help you with
00:27:46.53\00:27:49.61
that and when you do your
exercise make sure you do it
00:27:49.64\00:27:52.53
for the right reason,
we wanna glorify God in all
00:27:52.56\00:27:55.01
things, as you get through
your pain you can then go on
00:27:55.04\00:27:57.79
and share to others how
they can avoid their pain
00:27:57.82\00:28:00.01
as well. So, we want you
to do it for the name of Lord
00:28:00.04\00:28:03.19
and we want you to
claim the promise that we do.
00:28:03.60\00:28:05.75
Here on Body and Spirit
and Body and Spirit Aerobic,
00:28:05.78\00:28:08.30
which is Philippians
4:13, which states I can do all
00:28:08.33\00:28:11.70
things through
Christ, which strengthens me.
00:28:11.73\00:28:13.99
Thank you for joining
us, God bless you and look
00:28:14.02\00:28:15.86
forward to see you next time
00:28:15.89\00:28:16.99
on Body and Spirit Aerobics.
00:28:17.02\00:28:18.68