The following program
is designed to demonstrate
00:00:02.09\00:00:04.01
simple workouts that you can use
00:00:04.02\00:00:05.63
to improve your health.
00:00:05.64\00:00:06.85
Be sure to
consult your physician
00:00:08.59\00:00:09.97
before beginning
any exercise program.
00:00:09.98\00:00:12.34
Knee problems affect many people
00:00:13.67\00:00:15.75
and the harsh
reality is they don't know
00:00:15.76\00:00:17.28
what to do about it.
00:00:17.29\00:00:18.46
Well, we're gonna
talk about that next
00:00:18.47\00:00:20.68
on Body and Spirit Aerobics.
00:00:20.69\00:00:22.47
Hello, I am Dick
Nunez, Wellness Director
00:00:50.82\00:00:52.67
at the Black Hills
Health and Education Center.
00:00:52.68\00:00:54.66
Welcome to Body
and Spirit Aerobics.
00:00:54.67\00:00:56.89
Well I didn't jog out here today
00:00:56.90\00:00:58.37
because we are sitting in chairs
00:00:58.38\00:01:00.25
because we're gonna be doing
a program on knee problems.
00:01:00.26\00:01:03.21
A lot of people suffer from them
00:01:03.22\00:01:05.15
and they can be caused
from a variety of reasons.
00:01:05.16\00:01:07.64
And so we're
gonna talk a little more
00:01:07.65\00:01:08.74
about that as we
get into our program
00:01:08.75\00:01:10.79
and show you some exercises
00:01:10.80\00:01:12.10
you can do to start
strengthening your knees
00:01:12.11\00:01:14.51
and we will also
try to do a little bit
00:01:14.52\00:01:15.75
of aerobic workout as well.
00:01:15.76\00:01:17.97
We're gonna start by--
00:01:17.98\00:01:19.64
well, first of all I
should say helping me
00:01:19.65\00:01:21.01
out today will be, Chuck,
00:01:21.02\00:01:22.36
who is already
sitting next to me,
00:01:22.37\00:01:23.68
and Chuck helps out around here
00:01:23.69\00:01:25.77
and he works with the
Kenneth Cox Ministries,
00:01:25.78\00:01:28.15
doing all sorts
of different things
00:01:28.16\00:01:29.53
and often keep him
going and so we're thankful
00:01:29.54\00:01:31.91
that Chuck has
agreed to help us out,
00:01:31.92\00:01:34.01
not only that but
Chuck was kind enough
00:01:34.02\00:01:35.64
to come in with a bad knee.
00:01:35.65\00:01:37.15
So-- That's right--
00:01:37.16\00:01:38.57
He had a little
accident where he--
00:01:38.58\00:01:39.94
you said you fell off a roof?
00:01:39.95\00:01:41.29
Yeah, about 30 years ago
actually. Thirty years ago.
00:01:41.30\00:01:43.92
I slipped off a roof
and landed on concrete. Oh.
00:01:43.93\00:01:46.95
And my whole knee
cap was sticking out.
00:01:46.96\00:01:48.36
You go and do that
more than once? No, I don't.
00:01:48.37\00:01:50.43
Okay, didn't want to
do it even once, I'm sure.
00:01:50.44\00:01:52.67
No, once was
enough. So we're gonna start
00:01:52.68\00:01:54.20
working out and we'll see
00:01:54.21\00:01:55.33
if we can make your
knee feel little bit better,
00:01:55.34\00:01:57.00
as we go through the program.
00:01:57.01\00:01:58.52
Okay, we're gonna
start by loosening up here.
00:01:58.53\00:02:00.85
So we just gonna swing
our arms up and around,
00:02:00.86\00:02:04.63
try not to hit each other here,
00:02:04.64\00:02:06.04
we should have enough clearance.
00:02:06.05\00:02:07.48
And we just want to do a
little bit of upper body work
00:02:10.88\00:02:13.30
before we get into
our specific knee area
00:02:13.31\00:02:17.12
and as we get into
working with the knees,
00:02:17.13\00:02:19.25
I'll start going
over some various things
00:02:19.26\00:02:22.38
that cause knee problems
and then we'll go from there.
00:02:22.39\00:02:25.22
All right, let's
go the other way,
00:02:25.23\00:02:26.70
so we're going to come around
00:02:26.71\00:02:27.74
just like you're
doing a butterfly stroke
00:02:27.75\00:02:29.47
in the swimming pool.
00:02:29.48\00:02:31.06
Can you swim, Chuck? I can.
00:02:31.07\00:02:33.07
You can? Since
about four years old.
00:02:33.08\00:02:36.67
Really? Yes.
00:02:36.68\00:02:37.92
I can't, I am not very good
of that, I don't float at all.
00:02:37.93\00:02:41.19
Okay, let's do about three more.
00:02:45.30\00:02:47.02
All right, now we're gonna
do some upper body exercise.
00:02:49.75\00:02:52.03
I want you to scoot
forward in your chair,
00:02:52.04\00:02:54.80
so you are leaning back
and then put your head back,
00:02:54.81\00:02:57.74
chest up, take
your hands like this,
00:02:57.75\00:02:59.91
and you're gonna just act like
you are pushing up a weight.
00:02:59.92\00:03:03.69
Push up and down,
00:03:03.70\00:03:06.00
and you can bring your
hands together at the top,
00:03:06.01\00:03:08.34
go ahead and keep going.
00:03:08.35\00:03:09.55
So you just want to act as
if there is resistance here,
00:03:13.18\00:03:15.50
up, press up, actually
now there is resistance here.
00:03:15.51\00:03:21.18
The production team want me
to work you hard, Chuck, so,
00:03:26.16\00:03:28.50
I see that.
00:03:28.51\00:03:30.19
Actually, this is a
good way of doing it
00:03:35.29\00:03:36.90
if you have
somebody to assist you
00:03:36.91\00:03:39.17
or if you use some weights.
00:03:39.18\00:03:41.12
Coming up to the center
00:03:41.13\00:03:42.20
we will bring the chest
to its full range of motion.
00:03:42.21\00:03:44.52
Starting to feel that? I do.
00:03:47.24\00:03:49.36
Okay, let's go
three more of them.
00:03:49.37\00:03:51.31
And push, one
more time up, good.
00:03:54.92\00:04:00.05
All right, now we're going to do
00:04:00.06\00:04:01.74
is we're going to
stretch that area.
00:04:01.75\00:04:03.33
I want you to do is put
your hands behind your head
00:04:04.45\00:04:07.58
and just lean
back, like you were,
00:04:07.59\00:04:10.44
and just enjoy that stretch,
00:04:10.45\00:04:11.73
you should feel it
through your chest.
00:04:11.74\00:04:13.37
Okay, now sit forward,
00:04:15.43\00:04:17.90
and bring your arms
around your shoulders
00:04:17.91\00:04:20.81
and give yourself a hug,
00:04:20.82\00:04:22.69
try and pull your shoulder
blades apart as you do that.
00:04:22.70\00:04:25.05
Okay. Now we're
gonna put your hands
00:04:28.49\00:04:30.16
behind your head
again and lean back,
00:04:30.17\00:04:33.02
go back to the
original position.
00:04:33.03\00:04:34.85
Let it stretch,
relax and enjoy it.
00:04:36.08\00:04:40.43
Okay, now reach
around one more time.
00:04:43.28\00:04:45.63
Okay, good. Now
for this next movement,
00:04:52.90\00:04:55.95
again we're gonna slide
towards the front of the chair.
00:04:55.96\00:04:58.34
So slide your hips forward.
00:04:58.35\00:04:59.99
This time we're
gonna reach up this way,
00:05:00.00\00:05:01.98
instead of
focusing on pushing up
00:05:01.99\00:05:04.20
we're gonna be pulling down,
00:05:04.21\00:05:06.40
and guess what, I
am going to come over
00:05:06.41\00:05:07.64
and help you again.
00:05:07.65\00:05:09.02
Okay, pull down and back up,
00:05:11.77\00:05:15.79
pull and up, and pull and up,
00:05:15.80\00:05:22.60
and pull and up.
00:05:22.61\00:05:24.78
What I am doing is just
giving him a little resistance
00:05:24.79\00:05:28.22
here at the wrist to make a
little harder from the pull.
00:05:28.23\00:05:31.80
They're asking me to give
you more resistance, Chuck,
00:05:34.79\00:05:36.79
but I am not listening to them.
00:05:36.80\00:05:37.99
Okay, pull, and pull,
00:05:39.52\00:05:44.34
very good, and pull.
00:05:44.35\00:05:47.42
Want you to do
three more and pull
00:05:47.43\00:05:52.95
and pull and pull.
00:05:52.96\00:05:58.32
Good, all right. Now
we're gonna stretch out
00:05:58.33\00:06:00.99
and how about you.
Felt good. All right.
00:06:01.00\00:06:04.05
Now what we're gonna do
00:06:04.06\00:06:05.14
is you're going to
take your right arm,
00:06:05.15\00:06:06.94
bring it up, straight
up, then just let it drop,
00:06:06.95\00:06:10.60
so you're bending the elbow,
00:06:10.61\00:06:12.00
now take your other
hand and bring it over
00:06:12.01\00:06:16.26
on to the elbow, and pull.
00:06:16.27\00:06:18.77
You should feel that stretch
you know around your side.
00:06:22.48\00:06:25.19
Okay, let's go to
the other way now.
00:06:27.58\00:06:29.97
Put your left arm
up, just let it drop.
00:06:29.98\00:06:32.72
Okay, reach up
with your right hand
00:06:32.73\00:06:35.83
and pull it across, very good.
00:06:35.84\00:06:39.64
Hold it steady,
all right, and relax.
00:06:44.08\00:06:50.29
Okay, now we're gonna
work the shoulder area
00:06:50.30\00:06:52.69
and to do this we're
gonna take the hands like this
00:06:52.70\00:06:55.78
and we're gonna push up
and come together at the top.
00:06:55.79\00:06:59.54
Okay, and guess what
I'm going to do, Chuck?
00:06:59.55\00:07:01.73
Give me some resistance.
00:07:01.74\00:07:03.14
He is catching
on. Okay, push up.
00:07:04.69\00:07:07.40
Now, this can be a
tough area for people
00:07:10.80\00:07:12.44
because they start to lose
00:07:12.45\00:07:13.50
the ability to
push up over head.
00:07:13.51\00:07:16.74
Chuck seems to
be doing all right,
00:07:16.75\00:07:18.98
so we're giving him
a good workout here,
00:07:18.99\00:07:21.68
and I am just giving
him modern resistance,
00:07:21.69\00:07:24.17
I am not trying to get
in a struggle with him,
00:07:24.18\00:07:28.18
just giving him some resistance
to put little more emphasis
00:07:28.19\00:07:31.70
on the muscle he is working.
00:07:31.71\00:07:33.09
And push up,
and push up, and up.
00:07:37.42\00:07:43.99
If you don't
have somebody at home,
00:07:45.68\00:07:47.32
of course you can just do
this without any weight at all
00:07:47.33\00:07:50.01
or you could also use
some light hand weights,
00:07:50.02\00:07:53.06
as you are doing this exercise,
00:07:53.07\00:07:54.77
and we're going to
do three more, Chuck,
00:07:57.32\00:07:58.98
and up, very good. Thanks.
00:08:04.46\00:08:07.73
All right, now, I want you
put your right arm out straight
00:08:07.74\00:08:12.80
and point over to the left
00:08:12.81\00:08:14.59
where you cross
your body, keep coming,
00:08:14.60\00:08:16.88
now take your left hand and
put it up against your elbow,
00:08:16.89\00:08:20.26
and pull, pull towards you.
00:08:20.27\00:08:22.28
Now you should feel like
stretching your shoulder.
00:08:23.38\00:08:25.39
Feeling that? I do. Okay.
00:08:26.69\00:08:29.18
It's always important
to stretch warm muscles,
00:08:31.61\00:08:34.92
stretching is not warming up,
00:08:34.93\00:08:36.41
stretching is to
enhance flexibility.
00:08:36.42\00:08:39.39
Okay, now, we're
gonna go to the other side,
00:08:39.40\00:08:42.92
put your left arm out,
now bring it across your body,
00:08:42.93\00:08:46.01
bring your right
hand in behind the elbow,
00:08:46.02\00:08:48.25
and pull it towards you.
00:08:48.26\00:08:49.91
Hold your stretch,
keep breathing, relax,
00:08:51.84\00:08:56.37
and let the stretch happen.
00:08:56.38\00:08:58.02
Okay, good.
00:09:01.58\00:09:03.42
Well, now, we're gonna
start talking about the knee
00:09:03.43\00:09:06.07
and we need to do
a little assessment
00:09:06.08\00:09:09.85
education type
thing on the knee.
00:09:09.86\00:09:12.52
There are really only
certain amount of things
00:09:12.53\00:09:14.86
that are going to go wrong
00:09:14.87\00:09:16.72
when people have
pain in their knee
00:09:16.73\00:09:17.97
if we can get a shot
down towards my knee here.
00:09:17.98\00:09:21.29
You have the ligaments
on the side of the knee
00:09:21.30\00:09:25.67
and you have the
patellar tendon coming in
00:09:25.68\00:09:27.71
and it goes over the knee cap,
00:09:27.72\00:09:29.17
it becomes the patellar
ligament down into here,
00:09:29.18\00:09:32.39
and then you
have your cartilages
00:09:32.40\00:09:34.55
right in this area
here and then you have
00:09:34.56\00:09:38.08
the ligaments underneath there.
00:09:38.09\00:09:40.10
You have the ACL's, which
you've heard that term before.
00:09:40.11\00:09:44.26
Athletes bore the
ACL, you have the--the--
00:09:44.27\00:09:47.48
the cruciate
ligaments underneath
00:09:47.49\00:09:50.43
and they're across there
00:09:50.44\00:09:51.72
and they are
underneath the knee cap
00:09:51.73\00:09:53.18
and so if one of those tears,
00:09:53.19\00:09:54.36
then usually there is a surgical
procedure that takes place.
00:09:54.37\00:09:57.46
Now, I did have a
severe injury to my right knee
00:09:57.47\00:10:01.61
by playing basketball,
00:10:01.62\00:10:03.04
last time I ever
dunked the basketball
00:10:03.05\00:10:04.59
I got cut under and landed bad
00:10:04.60\00:10:06.52
and I have a torn
ACL on my right knee,
00:10:06.53\00:10:09.31
but I haven't had
it surgically repaired
00:10:09.32\00:10:10.71
because I was able to
get up and keep walking.
00:10:10.72\00:10:13.51
Because I have good
muscles surrounding my knee,
00:10:13.52\00:10:15.99
but one of these days
I'll have to have something
00:10:16.00\00:10:18.20
done with that, because I
can't just keep going through
00:10:18.21\00:10:20.21
rest of my life that way.
00:10:20.22\00:10:21.87
So, we're gonna do some exercise
00:10:21.88\00:10:24.05
for just basic
stabilization of the knee
00:10:24.06\00:10:27.19
and so what I
want you to do is sit
00:10:27.20\00:10:28.83
towards the front
of the chair again,
00:10:28.84\00:10:30.29
put your left leg out
straight, left leg, okay,
00:10:30.30\00:10:34.13
and we're gonna
raise it up just like that.
00:10:34.14\00:10:37.03
And just keep raising it.
We're gonna do it 20 times,
00:10:39.77\00:10:43.30
trying to keep at the
same bend the whole time,
00:10:43.31\00:10:45.60
see I am not
bending my knee at all,
00:10:45.61\00:10:48.19
just keeping it straight.
00:10:48.20\00:10:49.76
Let it go down
little bit further.
00:10:52.71\00:10:54.29
Okay, now put it down,
put your other leg out,
00:10:59.84\00:11:04.38
okay and up, just
keeping the leg straight,
00:11:04.39\00:11:08.23
it's important
even if you are saying,
00:11:08.24\00:11:11.90
well, my right knee
is the one that hurts,
00:11:11.91\00:11:13.98
it's important still
to work both sides. Okay.
00:11:13.99\00:11:16.62
So, we're gonna
do 20 raises here
00:11:19.12\00:11:21.49
and what this is doing,
it's working on the quadriceps
00:11:21.50\00:11:25.40
and it's also working the area
for stabilization of the knee.
00:11:25.41\00:11:29.72
One of the areas, it's
very common of causing problems
00:11:29.73\00:11:33.35
a condition
called chondromalacia,
00:11:33.36\00:11:36.32
which is--the knee cap
isn't tracking properly
00:11:36.33\00:11:39.64
and lot of times
that cause it's roughness
00:11:39.65\00:11:41.45
or irritation underneath there.
00:11:41.46\00:11:44.16
And you'll find that in
the part of the quadriceps
00:11:44.17\00:11:48.42
aren't developed properly,
I think that's enough, okay.
00:11:48.43\00:11:52.22
Now, we're gonna put
the left leg back out,
00:11:52.23\00:11:53.77
bend the knee
slightly, okay, and raise up,
00:11:53.78\00:11:57.56
keep it the same
bend the whole time,
00:11:57.57\00:11:59.58
we're not extending at all,
we're just raising, there we go.
00:11:59.59\00:12:01.87
We'll try to do 20 there.
00:12:03.12\00:12:04.49
And 16, 17, 18, 19, 20, good.
00:12:16.12\00:12:21.28
Okay, other side.
00:12:22.39\00:12:23.95
Once you tear a ligament,
you're not going to heal it,
00:12:27.82\00:12:32.23
unfortunately then has
to be replaced, tied in.
00:12:32.24\00:12:36.30
So the anterior
cruciate ligaments
00:12:36.31\00:12:38.93
when they get torn,
you're in a tough situation,
00:12:38.94\00:12:42.45
but what this does is
help the surrounding tissue
00:12:42.46\00:12:46.33
to strengthen the
knee and lot of times
00:12:46.34\00:12:49.08
if people gonna go into surgery,
00:12:49.09\00:12:51.35
physician will encourage them
00:12:51.36\00:12:53.08
to strengthening
their knee this way,
00:12:53.09\00:12:55.37
'cause it'll make some recovery
from the surgery a lot faster.
00:12:55.38\00:12:58.03
Okay, good. Okay,
now, we're gonna bend
00:12:58.04\00:13:00.61
a little bit
more and raise it up.
00:13:00.62\00:13:04.00
Starting to feel
that little bit? I do.
00:13:05.49\00:13:07.59
In fact, we have a
woman out at our center
00:13:08.65\00:13:10.51
who works for us and I've
been personally training her
00:13:10.52\00:13:14.19
and she just had
a knee replacement,
00:13:14.20\00:13:16.68
because she--and she knew
she was going to have it done,
00:13:16.69\00:13:19.15
so she was working
out to be ready for it.
00:13:19.16\00:13:21.15
She had knee
replacement, within a week
00:13:21.16\00:13:22.55
she is walking normally. Well.
00:13:22.56\00:13:25.14
Which just
staggered even the doctors
00:13:25.15\00:13:26.75
and we are talking
about a woman in her 70s.
00:13:26.76\00:13:29.40
It's pretty encouraging.
00:13:29.41\00:13:30.72
Well, we're gonna
help you try to avoid
00:13:32.63\00:13:33.68
the even having that.
00:13:33.69\00:13:34.86
Okay, good.
00:13:37.71\00:13:39.52
All right, now,
raise the other one.
00:13:39.53\00:13:41.45
We're keeping the bend the same,
00:13:47.56\00:13:49.12
and just focusing on
using the quadriceps muscles
00:13:49.13\00:13:52.08
and the stabilizing
muscles around the knee.
00:13:52.09\00:13:55.09
Three now.
00:14:01.24\00:14:02.39
Okay, now, I'm going to
come over to you for a moment,
00:14:04.34\00:14:07.99
we're just gonna check
your knee a little bit.
00:14:08.00\00:14:10.30
Okay, go and extend your leg.
00:14:10.31\00:14:13.16
Okay, and where does
it hurt out on the knee?
00:14:13.17\00:14:17.36
Right up here in there.
Right up in there, okay.
00:14:17.37\00:14:20.18
Okay, how is it feeling
so far with what we're doing?
00:14:20.19\00:14:22.51
Not too bad. Okay.
00:14:22.52\00:14:23.83
Now, what I want you to do is
00:14:23.84\00:14:24.89
I want you
stand up for a moment.
00:14:24.90\00:14:27.03
Okay, I want you to cross
your arms across your chest,
00:14:27.04\00:14:29.82
get your feet apart more.
00:14:29.83\00:14:32.00
Okay, and I want
you try and squat down.
00:14:32.01\00:14:34.21
Now, you're going to squat down
00:14:34.22\00:14:35.25
as if you're going
to reach for the chair.
00:14:35.26\00:14:37.28
Squat, came back
up, come back up,
00:14:37.29\00:14:41.10
stand back up, squat down
as you reaching for the chair.
00:14:41.11\00:14:45.24
Okay, I want to push your
hips back more as you come down.
00:14:45.25\00:14:47.95
Like that. Okay, back up. Yeah.
00:14:47.96\00:14:49.78
Go and come up, stand up,
00:14:49.79\00:14:51.50
so when we're going down we
are pushing our hips back. Okay.
00:14:51.51\00:14:54.10
Keeping the chest up,
pushing the hips back.
00:14:54.11\00:14:56.19
Okay, go and do that?
You mean crossing my arms.
00:14:56.20\00:14:58.53
Yeah, cross your arms,
it looks better that way.
00:14:58.54\00:15:01.13
Okay, get up.
00:15:01.14\00:15:04.04
Okay, push your hips back
a little more as you squat,
00:15:04.05\00:15:05.97
there you go.
00:15:05.98\00:15:07.61
And we're doing
the squatting motion
00:15:07.62\00:15:08.89
which will help him
strengthen his legs.
00:15:08.90\00:15:11.29
With everything we're
doing is we have the chair
00:15:11.30\00:15:13.14
behind him because
just in case his knee
00:15:13.15\00:15:15.45
were to give out or
if you got too tired,
00:15:15.46\00:15:18.55
he can just land in
the chair and he knows
00:15:18.56\00:15:20.33
that he is not going to
fall down and hurt himself.
00:15:20.34\00:15:23.14
Okay, push your hips back
just a little bit more, Chuck.
00:15:23.15\00:15:25.21
Don't be afraid to bend
over little bit the waist.
00:15:25.22\00:15:27.52
There you go. You're
reaching back to the chair.
00:15:27.53\00:15:32.34
How's that feeling? Feels good.
00:15:32.35\00:15:34.30
Okay, it's not
hurting your knee at all?
00:15:34.31\00:15:35.82
Not at all. Very good.
00:15:35.83\00:15:37.84
Okay, we're
trying to do eight more,
00:15:42.75\00:15:44.61
and three more.
00:15:55.80\00:15:57.09
Okay, very good,
now sit back down.
00:16:03.13\00:16:04.91
Okay, now, we are
going to do, Chuck,
00:16:08.25\00:16:10.59
is we're going
to lift one leg up
00:16:10.60\00:16:13.27
and you've to put
your hands underneath
00:16:13.28\00:16:14.56
that and we're going to
extend that leg all the way up.
00:16:14.57\00:16:18.21
Okay, we're gonna come
down just part way and back up,
00:16:18.22\00:16:22.44
and down, and up, and
down, and up, and down.
00:16:22.45\00:16:30.36
Is that feeling, all
right? Feels very good.
00:16:30.37\00:16:32.41
And up, flex the leg at the top,
00:16:32.42\00:16:36.79
and up, and up,
00:16:36.80\00:16:41.06
and up, and up,
00:16:41.07\00:16:45.39
and up, extend,
flex the quadriceps
00:16:45.40\00:16:50.46
as you go up, and up, and up,
00:16:50.47\00:16:55.53
three more, and
up, and up, good.
00:16:55.54\00:17:01.43
Now, we're gonna
switch to the other side.
00:17:01.44\00:17:03.27
Okay, hands
under the knee, okay,
00:17:03.28\00:17:05.53
stand up, okay, and up,
00:17:05.54\00:17:09.11
now we're going down
about 45-degree angle,
00:17:09.12\00:17:10.88
don't bring about too
far, that's good, and up.
00:17:10.89\00:17:15.91
Is that feeling
okay on that side?
00:17:15.92\00:17:17.40
Yeah, going. Good.
00:17:17.41\00:17:19.07
So, now you know
you have some exercise
00:17:24.70\00:17:26.30
you can do for your knee?
00:17:26.31\00:17:27.36
I do appreciate that, thank you.
00:17:27.37\00:17:29.84
Well that was part of the
motivation around the Yahoo,
00:17:29.85\00:17:32.34
so to give you
something that help you out.
00:17:32.35\00:17:34.29
Because in helping you,
00:17:34.30\00:17:35.54
we're gonna help
somebody else out there,
00:17:35.55\00:17:37.39
who may even
suffering through a lot of pain
00:17:37.40\00:17:38.91
and not knowing what to do.
00:17:38.92\00:17:41.10
So, it's important to keep
the motion restricted here,
00:17:41.11\00:17:44.00
to go down too far, you
put more stress on your knee
00:17:44.01\00:17:47.49
and imply what
you looking to find.
00:17:47.50\00:17:49.91
Okay, now, whenever
we work muscles, Chuck,
00:17:54.58\00:17:57.67
we always try to
work both sides of it.
00:17:57.68\00:17:59.47
So we just spend a lot
of time on the quadriceps
00:17:59.48\00:18:01.80
and now we need to try and
do some step with the hamstring.
00:18:01.81\00:18:04.18
So, I want you to
put your left leg out
00:18:04.19\00:18:06.92
and it's hard for subduing
type of leg core exercise
00:18:06.93\00:18:09.52
will put your heel into
the carpet and just pull back.
00:18:09.53\00:18:13.18
Okay, and just hold that there.
00:18:13.19\00:18:15.01
So, we're just doing
a static contraction,
00:18:15.02\00:18:17.31
we're pulling
against the carpet.
00:18:17.32\00:18:20.96
Okay, I want you to
move your foot about a foot.
00:18:20.97\00:18:25.30
Okay, right about there, okay,
00:18:25.31\00:18:26.93
now we're pulling
back again, pulling back,
00:18:26.94\00:18:29.62
and you're feeling it
contracting the hamstring area.
00:18:29.63\00:18:32.05
I'll do right now, that's right.
00:18:32.06\00:18:33.55
Okay, you should feel on
the underneath part down.
00:18:33.56\00:18:35.75
Here right here-- Yeah.
00:18:35.76\00:18:38.05
Okay, you're
feeling back there? I do.
00:18:38.06\00:18:40.03
Okay. And then
what we're gonna do
00:18:40.04\00:18:42.45
is we're gonna move
a little bit further
00:18:42.46\00:18:44.76
to our foot as far
on the ground, okay,
00:18:44.77\00:18:47.58
and now pull back again.
00:18:47.59\00:18:49.23
So your foot isn't moving,
00:18:50.52\00:18:51.61
but you're feeling
the hamstrings contract
00:18:51.62\00:18:54.22
and so sitting in a
chair like this about the best
00:18:54.23\00:18:56.66
we can do because we
don't have resistance,
00:18:56.67\00:18:58.73
so what we're
doing is we're hitting it
00:18:58.74\00:18:59.96
from three different positions
00:18:59.97\00:19:01.50
and then putting
the tension to it
00:19:01.51\00:19:02.85
and holding it for
ten seconds on each spot.
00:19:02.86\00:19:05.18
Okay, now, we're
gonna go out the right foot.
00:19:05.19\00:19:08.61
Okay, start
pulling back, contracting
00:19:08.62\00:19:12.01
the muscles of your
hamstrings as you're doing.
00:19:12.02\00:19:14.09
Okay, let's move
for about a foot, okay,
00:19:20.26\00:19:24.49
take the heel in, pull back,
contracting the hamstrings.
00:19:24.50\00:19:30.85
And what I often do as I
put my hands on the muscle
00:19:33.09\00:19:35.29
I'm working
because that helps me
00:19:35.30\00:19:37.32
to put my mind to the muscle--
00:19:37.33\00:19:40.28
Where the muscle is--
00:19:40.29\00:19:42.50
And then move it again,
00:19:42.51\00:19:44.54
put your foot
flat and pull back.
00:19:44.55\00:19:48.32
I do that lot of times
when I'm training people too
00:19:48.33\00:19:50.19
if I want them to
focus on the muscle,
00:19:50.20\00:19:52.19
I touch the muscle.
You touch the muscles.
00:19:52.20\00:19:54.56
And that helps them to focus in,
00:19:56.00\00:19:57.64
especially like
when they're doing
00:19:57.65\00:19:59.16
biceps or triceps or shoulders.
00:19:59.17\00:20:01.81
Okay, good. Now,
along with the quadriceps
00:20:07.11\00:20:12.42
and the hamstrings and
everything is important
00:20:12.43\00:20:15.02
for overall leg
and knee stability
00:20:15.03\00:20:17.98
is our adductors of our
thighs and the abductors,
00:20:17.99\00:20:22.53
so we want to work on those now.
00:20:22.54\00:20:23.87
So what we're gonna
do is we're gonna sit
00:20:23.88\00:20:25.58
to the front of the chair
00:20:25.59\00:20:27.63
and we're gonna
start with the abductors,
00:20:27.64\00:20:29.34
we're going to
put our hands here,
00:20:29.35\00:20:31.06
bring your knees together.
00:20:31.07\00:20:33.05
Okay, then you can
spread your knees apart
00:20:33.06\00:20:35.66
and then push back in.
00:20:35.67\00:20:37.78
So, you're providing
resistance for yourself.
00:20:37.79\00:20:40.60
Okay, go and come
in, let's go out, and in,
00:20:40.61\00:20:45.56
and push out, give
yourself some resistance
00:20:45.57\00:20:49.23
and then we're going back in
00:20:49.24\00:20:50.24
you're virtually just
trying to push your knees
00:20:50.25\00:20:51.87
back together
00:20:51.88\00:20:53.45
and that's forcing you
to work a little bit more.
00:20:53.46\00:20:59.57
Okay, you're feeling that? I do.
00:21:04.96\00:21:06.99
All right, now,
let's put the hands
00:21:12.72\00:21:14.65
on the inside of the thighs.
00:21:14.66\00:21:17.19
Okay, then squeeze together,
00:21:17.20\00:21:18.79
until you touch your hands,
00:21:18.80\00:21:20.41
and then use your arms
again to push your legs apart,
00:21:20.42\00:21:24.83
and squeeze in, push it apart,
00:21:24.84\00:21:28.27
and squeeze in, and apart,
00:21:28.28\00:21:31.62
and squeeze in, and apart,
00:21:31.63\00:21:34.97
and squeeze and
in, and squeeze and in,
00:21:34.98\00:21:40.87
and squeeze and in, squeeze,
00:21:40.88\00:21:46.28
and squeeze, and
squeeze, and squeeze.
00:21:46.29\00:21:52.49
Now, one thing we've
been looking on the knee
00:21:52.50\00:21:54.74
quite a bit, we
haven't really done
00:21:54.75\00:21:55.75
anything aerobically
yet, so we're gonna do
00:21:55.76\00:21:57.21
just a few minutes.
00:21:57.22\00:21:58.36
Just give me an idea what
you can do and basically now
00:21:58.37\00:22:01.87
lot you can do sitting in chair,
00:22:01.88\00:22:02.97
but we can still step in
place by sitting in a chair,
00:22:02.98\00:22:07.50
and we can still get
some type of aerobic activity
00:22:09.67\00:22:13.02
because we're
looking for rhythmic activity
00:22:13.03\00:22:15.54
of the major muscle group
00:22:15.55\00:22:17.02
and of course this time
again we're looking at our legs,
00:22:17.03\00:22:19.64
so we're gonna try and do this
for about three minutes, Chuck,
00:22:19.65\00:22:22.95
and so that might
seem a little anonymous
00:22:22.96\00:22:24.86
but it will give me an
idea of what you can do,
00:22:24.87\00:22:28.17
even if you can't
really get out and run around,
00:22:28.18\00:22:32.25
walk around,
because it's important,
00:22:32.26\00:22:34.07
and Chuck, I
know you realize this
00:22:34.08\00:22:35.53
that as if we lose weight,
00:22:35.54\00:22:38.36
then we don't put as
much as stress on the joints,
00:22:38.37\00:22:41.84
and so we tell
people that all time,
00:22:41.85\00:22:43.81
you know if they
have-- I agree with that, yes.
00:22:43.82\00:22:45.41
Right, the hip
joints, palms or knee palms
00:22:45.42\00:22:48.28
and if you're carrying
couple of extra pounds,
00:22:48.29\00:22:51.22
loosing weight
obviously will help
00:22:51.23\00:22:53.19
that we're not
carrying quite so much.
00:22:53.20\00:22:55.00
And even if it's muscle
weight, you know, it still, can,
00:23:01.03\00:23:04.46
can put a lot of
stress on your joints.
00:23:04.47\00:23:06.67
I know because I
carry quite a bit of weight
00:23:06.68\00:23:08.59
for it's being small bone.
00:23:08.60\00:23:10.82
You're small boney?
00:23:15.11\00:23:16.13
I am, look--look at my
little hands, you see that?
00:23:16.14\00:23:20.72
Put your hand up.
00:23:20.73\00:23:21.78
And how tall
are you? 5'7". 5'7".
00:23:25.29\00:23:28.16
And I am 6'3" and a quarter.
00:23:28.17\00:23:31.25
What size shoes you wear? Nine.
00:23:31.26\00:23:33.65
Okay, I wear ten. Really.
00:23:33.66\00:23:36.03
Yeah, I'm not very
big. I'm naturally petite.
00:23:36.04\00:23:39.02
I keep telling people
that, nobody believes me.
00:23:39.03\00:23:41.58
But I have small
ankles and small wrist,
00:23:45.14\00:23:47.02
and if I don't lift weights
00:23:47.03\00:23:49.60
I dropped down
to about 180 pounds.
00:23:49.61\00:23:52.67
When I pushed at 6 foot,
00:23:52.68\00:23:54.43
I weighed a whopping
120 pounds. 6 foot 120.
00:23:54.44\00:23:58.86
That's where I need to
be right now about 180.
00:24:00.61\00:24:03.41
I thought you said 120.
00:24:03.42\00:24:04.78
Starting to feel that?
I do, right here. Okay.
00:24:08.10\00:24:10.89
We're gonna go for
about another 40 seconds.
00:24:13.93\00:24:16.29
So I try and tell people
00:24:20.93\00:24:22.01
even if you are
just sitting in a chair
00:24:22.02\00:24:24.72
and you're watching
3ABN or whatever you do,
00:24:24.73\00:24:27.14
you can get some exercise here.
00:24:27.15\00:24:29.21
So, just sitting there
and watching television,
00:24:29.22\00:24:32.24
you can still
be doing something.
00:24:32.25\00:24:33.69
So, I can always tell people,
00:24:35.43\00:24:37.18
if there is a
will, there is a way.
00:24:37.19\00:24:39.07
When there is no
will, there is no way.
00:24:39.08\00:24:40.66
And we're gonna do ten
more seconds, Chuck. Okay.
00:24:45.16\00:24:47.59
Very good. Now,
what we want to do is,
00:24:56.04\00:24:58.77
we are going to work
our abdomen little bit,
00:24:58.78\00:25:00.23
while we're sitting in chair.
00:25:00.24\00:25:01.50
So, you're going to sit back
00:25:01.51\00:25:02.73
and you put yours
hands on your abdomen.
00:25:02.74\00:25:05.14
Now, to do this
what we need to do
00:25:05.15\00:25:06.44
is focus again
on what we're doing.
00:25:06.45\00:25:08.01
So, we're gonna blowout
00:25:08.02\00:25:10.40
and try and draw your
abdomen in as much as you can
00:25:10.41\00:25:13.42
and then crunch
forward and then go back,
00:25:13.43\00:25:17.39
so you're blowing out,
crunch forward and back.
00:25:17.40\00:25:23.15
Okay, blow out,
crunch forward and back.
00:25:23.16\00:25:28.94
Blow out, crunch, and back.
00:25:28.95\00:25:33.48
Blow out, crunch
forward, and back.
00:25:33.49\00:25:38.45
Blowout, crunch, and back.
00:25:38.46\00:25:43.16
Blowout, crunch, and back.
00:25:43.17\00:25:47.67
Blowout, crunch, and back.
00:25:47.68\00:25:51.86
You'll focus on your abdomen
00:25:51.87\00:25:53.29
the whole time you're doing,
00:25:53.30\00:25:54.40
your abdomen only has
about a 4-inch range of motion
00:25:54.41\00:25:57.86
and even sitting in a chair
if you focus on contracting,
00:25:57.87\00:26:02.59
you can get an
effect on your abdomen
00:26:02.60\00:26:05.34
learning how to
control your muscles
00:26:05.35\00:26:07.72
even without any resistance
and you can still feel it.
00:26:07.73\00:26:10.36
I am capable
handling quite a bit away
00:26:11.65\00:26:13.37
with my abdominal muscles,
00:26:13.38\00:26:15.23
but even still just
coming forward like this
00:26:15.24\00:26:17.28
with no weight, I can
feel my abdomen working.
00:26:17.29\00:26:20.41
But its key to blow out first
00:26:22.54\00:26:26.07
to make sure you're
drawing the abdomen in
00:26:26.08\00:26:28.11
because we push it out,
00:26:28.12\00:26:29.94
then you just can be encouraging
your abdomen to stick out,
00:26:29.95\00:26:33.98
and most people I
know don't want hard work,
00:26:33.99\00:26:36.21
they want to draw in,
00:26:36.22\00:26:37.68
so teaching their abdominal
muscles to work properly,
00:26:37.69\00:26:41.59
and blow out, and blow out,
00:26:41.60\00:26:47.94
two more Chuck,
blow out, and blow out.
00:26:47.95\00:26:53.90
Okay, now, we're
gonna do is we're gonna turn
00:26:53.91\00:26:56.65
and use your left arm to get
a hold at the back of the chair,
00:26:56.66\00:26:59.90
which will help you
turn a little bit more
00:26:59.91\00:27:02.09
and just hold that.
00:27:02.10\00:27:03.25
Okay, now the other way.
00:27:07.33\00:27:08.87
And stretch and hold.
00:27:11.52\00:27:12.97
Okay good. Okay,
Chuck you go and relax
00:27:17.51\00:27:19.79
and we'll finish
up the show here.
00:27:19.80\00:27:21.93
If you have knee problems,
00:27:21.94\00:27:23.58
the best thing you do of
course is get them diagnosed
00:27:23.59\00:27:25.66
because you want to know
what you're dealing with.
00:27:25.67\00:27:27.54
But on same token,
these simple exercises
00:27:27.55\00:27:30.94
if you get involved with
them and follow them regularly,
00:27:30.95\00:27:33.27
you'll find that
you'll get a very good effect
00:27:33.28\00:27:35.81
and they'll help
reduce knee pain.
00:27:35.82\00:27:37.72
Do it all for the
right reason though.
00:27:37.73\00:27:39.61
Here on Body and Spirit
and Body and Spirit Aerobics,
00:27:39.62\00:27:42.30
we encourage people to do
things for the right reason.
00:27:42.31\00:27:45.00
For Philippines
4:13, what we claim,
00:27:45.01\00:27:47.18
"I can do all things through
Christ which strengthens me."
00:27:47.19\00:27:49.74
God bless you.
Thank you for joining us,
00:27:49.75\00:27:51.61
will afford seeing you next time
00:27:51.62\00:27:53.29
on Body and Spirit Aerobics.
00:27:53.30\00:27:54.96