The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to consult your
physician before beginning
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any exercise program.
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Hi, dear. Welcome
to "Body and Spirit."
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My name is
Jeanie McDonald Weaver.
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I will be your host for today.
Today's program is going to be
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"Oh the pain in my knees."
And if you have ever had pain
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in your knees and you
want to help your knees,
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stay with us.
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Hi, I hope you are
ready for exercise.
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Today I have Tim
helping me, who is recovering
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from an
arthroscopic knee surgery
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and I have Terrence, who is
not recovering from surgery.
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He just wants to
have good football knees.
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We're gonna start warming up,
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and that's what we
are doing right now.
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If you've had a knee
problem, you need to not do
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a lot of impact
on your knee yet.
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You need to roll
through the ball.
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The foot and just lift
your heel and I've got these
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little balls in our hands
because we are squeezing them.
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And you don't have to
have any special kind of ball.
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Continue working on
that warm up with your legs
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because that's what
we want to get warming up
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through the hips.
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We want to go all the
way through the quads.
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We want to go get
our gluteals turned on.
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You can even use just a sock.
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If you've got a
sock, you can roll it up,
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and squeeze it and
toss it, that's just fine.
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It will help engage your
upper body and your core.
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And we are right
now talking about core
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which is from our armpit
to our hip, core front back,
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we want to engage.
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So even during the warm
up you wanna tighten in right
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through the stomach, just
pull your belly button in, okay.
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If these guys start
turning blue that means
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they're holding their breath.
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They don't want
to hold their breath,
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they just want to
pull their belly button in.
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So even while I
am doing the warm up
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for a knee exercise program,
there you are engaging a core,
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so after you've done the
warm up with us for the knee.
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We're gonna start to engage
the gluteal a little bit more
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and the quad.
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A lot of people
with knee problems
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have their knee problems
sometimes from an injury,
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but a lot of times from
simply sitting too much.
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Did you hear me? So if
you are sitting right now,
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you better get up.
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If you are having knee
problem and you cannot stand up,
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you can do
exactly what we are doing,
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seated in a chair, okay,
and we will be demonstrating
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that in just a second
on some of these moves.
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After we've warmed up
and worked through this
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a couple of minutes,
just tossing our ball,
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lifting those heels, putting
the weight from one shifting
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from one side to the other.
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Then we're ready to do
just a little bit of a squat.
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And so I'm gonna come
just like that, I'm gonna come
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just like that with my ball.
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Right hand in the
middle I am squeezing
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and when I come back
up and I'm gonna act like
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I'm gonna sit down, only I'm
not gonna sitting down, okay.
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I am just gonna act like it,
and they're gonna act like it.
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And we're gonna come back up.
So it's just a little hip hinge.
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Hear that word, hip hinge.
You are hinging at the hip.
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You are not bending your
back because what's happening
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with your back,
it's nice and extended
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because you've engaged your core
by pulling your belly button in,
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right Terrence?
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Be nice and
tight. Nice and tight.
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Okay, so when you go down,
want to push that rear end back
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because I want
to engage the quad.
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I don't want to hurt my knees.
And one of the biggest reason
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that people hurts
their knees when they are
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sitting and standing is
they sit in an improper way
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and they come down and they
put their knees over their toes.
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We don't want to do
that. We want to push back.
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We want those knees to
be in line with the ankle
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or the foot as
we are going down.
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That way if you go
deeper and now we are ready
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to go deeper and we got
our squeeze ball or our socks.
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And we're gonna
come down here now
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and we've done
about eight for warming
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and for getting ready to
do a little heavier work.
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Now as I am down here, I'm
gonna ask my two assistants,
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where is your weight shifted?
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Where should your weight shift
be right now, heels or toes?
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I go on heels.
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Heels.
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So you are
pushing into your heels
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then we're gonna
stand right back up.
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So if you are at
home and you came down
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you felt too much
pressure in the front is
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because you weren't
pushing into your heels.
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So we're gonna do that
again. We're gonna come down
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and we're gonna push as we
are going down into the heels.
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And if I have a
significant knee injury,
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or that I am recovering from,
I still need to be functional.
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So I want to come
down in a functional way
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and if you can't bend and squat,
you're not gonna be able to
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get down to a lot of positions
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and you wanna
be able to do that.
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So I'm gonna keep going,
I'm gonna press right down
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into that and I'm
gonna keep my ball right here
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at the chest because I don't
want to extend my arms out yet.
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I don't want to put
that much on my back.
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I want to get my quads going.
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If we can
strengthen our quadriceps,
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the knees many times
will stop having the pain
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that we're
normally getting in them
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and it's because of weak legs
muscles around that knee joint.
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Okay, we got
about couple more to go.
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How you guys are doing?
You are hanging in there?
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Pushing that back,
gotcha, right here, okay,
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we are pushing
into the heels now.
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Now we are holding and we
wanna push the rear end back,
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and we wanna feel
the quads right here
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and they should be
singing to you right down.
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Have you got it? You
got it? Yeah. Yeah. Okay.
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Let me ask you question.
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Is your belly
button in tight right now?
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Yes. Yes.
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So see if you
didn't say yes to that,
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you better
straighten up out there.
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And I'm gonna come back
up, take a big deep breath
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and I'm gonna roll out.
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So we're going to go right
back to what I just was doing
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the very first move.
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All we were doing
was lifting our heels.
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You notice we
weren't stepping up yet.
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We will get to that.
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So I lift the heels,
take a big deep breath,
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recover because we're gonna
hit those quads one more time
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before we come off
to another exercise.
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And I've got my little
ball here and I am squeezing it
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and I'm gonna tighten
in on the belly button
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and we need to get a pretty good
load for the quad, all right.
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There is many ways to do that.
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We are doing it
with our body weight,
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not pressing against the wall
which is a good way to do it.
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So are you guys
recovered? Are you ready?
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Okay, first thing you do
is engage your belly button,
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so you wanna pull tight, right?
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Don't hold your breath,
I'm gonna push into my heels.
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And if I can only go
this much, I'm only gonna go
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that much and then
I'm gonna come back, okay.
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I'm gonna push back
into the heels as I come down
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and I wanna
really push my rear back,
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because I don't want
any pain in the knees.
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I want to feel these grabbing
and I'm gonna come back up.
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Now we're gonna
intensify this just a little bit
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for those of you
are ready, you may not,
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you may not be ready to go more.
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You don't have to go
more. You stay right here.
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You go to semi, If you
can go deeper, go deeper.
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Terrence is going much deeper.
Tim is coming down medium.
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I am about medium.
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I'm gonna push
the rear end back.
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I wanna my weight to be where?
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Heels. In heels.
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I want my weight
to be in heels, okay.
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Now I'm gonna tighten my stomach
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and I'm gonna
just take my arms out.
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And I'm gonna
increase the load in that core,
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then I'm gonna bring it back
and I'm gonna stand back up.
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Big deep breath.
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So we got another over
load right there in the quad.
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So we want to start
with those big muscles.
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And if we're
starting with the big muscles,
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we're gonna go and we're gonna
work the hamstrings as well.
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So we're gonna
go right back here.
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I'm gonna step
right behind the chair.
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And I can put my squeezy
ball right there in the front.
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You can see from the
side what they are are doing.
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You can see
straight on what I am doing.
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I wanna just step right
here and put my hands right over
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the chair because I wanna put
a gentle load on the upper body.
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And I want to
hip hinge a tiny bit.
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Then all I'm gonna do
just put my foot behind me,
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that's it.
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It's not hard
but there are many,
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you put your foot back
there, what needs to engage?
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Stomach.
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Stomach, you got to
engage your stomach.
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Unlock your elbows if
you are up here like this
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and you locked
them out, don't do that.
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Unlock your elbows
and you're gonna come
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straight down.
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My toe is right
here and I'm gonna pull
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that heel right
up to my rear end
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and then I'm gonna
come back down, right.
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I'm gonna pull it up.
I'm gonna back down, okay.
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Now if you got that really good,
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then you are ready to come here
and to hold your positioning
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with your one leg.
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And you're gonna go drop,
pull. But if you are recovering
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from knee
surgery, you don't do that.
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You hold on, and you
just pull, and you come down,
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and you keep that knee unlocked,
okay, don't lock that knee.
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Okay, so we are into this move,
you see I am bent over here
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from my hip. I don't
want to bend my back.
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I wanna be careful
not to bend my back.
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I wanna keep that
knee back behind me,
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pulling with the hamstring
but here is the deal you all.
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The other leg is
supporting this whole move.
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So this is trying to
help your whole knee capsule
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and through the hip
as well as your ankle
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because it's all connected,
so you can't just do one thing.
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You need to do it
in a functional manner
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which means how do you move?
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We move functionally.
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You don't just
take one little move.
00:10:47.36\00:10:49.02
Now we're gonna
bring it up here,
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we're gonna hold right
there and just gonna go.
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Pull in, so these are
called repeats pull in.
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I'm gonna keep my
hands here if I needed.
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My tummy is what? My
belly button is pulled,
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tight in tight.
00:11:03.07\00:11:05.07
Keep my shoulders
straight on, right Terrence.
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Keep your
shoulders really in tight.
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Okay, I'm gonna
put my foot down.
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Now I'm gonna do
a little inner set
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just to loosen
that tight muscle up.
00:11:15.81\00:11:18.64
So your supporting leg should be
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very really
feeling tight right now.
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You got that, okay.
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Now we are fixing to shift.
00:11:25.91\00:11:27.56
Whichever leg is your,
your Waterloo, your problem leg,
00:11:27.57\00:11:33.64
the leg that you hurt.
00:11:33.65\00:11:36.50
Be careful with it,
that's why we're gonna shift
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into the other now.
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We're gonna put the
other leg back there, okay.
00:11:40.14\00:11:42.36
Now again, I'm
gonna stay right in here.
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I don't want to put
too much pressure here.
00:11:45.40\00:11:47.47
I want to put most of the
pressure on my supportive leg,
00:11:47.48\00:11:50.55
so my toe is
down and when I bring
00:11:50.56\00:11:53.35
that heel to the hip,
I don't want this knee
00:11:53.36\00:11:57.32
to come in front.
00:11:57.33\00:11:59.30
I don't want to come here.
00:11:59.31\00:12:02.35
I wanna stay back
here and pull that in.
00:12:02.36\00:12:06.64
And then as you
are should doing it,
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continue doing it.
00:12:08.59\00:12:09.78
Yes, keep going
right to the toe.
00:12:09.79\00:12:12.15
Pull and if you've got
it and you think you can do
00:12:12.16\00:12:16.68
with one hand, that's good,
00:12:16.69\00:12:19.15
that's the next
challenge but if not,
00:12:19.16\00:12:20.92
you keep both
hands there, that's fine,
00:12:20.93\00:12:23.00
but I want to
keep your knee back,
00:12:23.01\00:12:25.78
just coming to the toe
and I wanna hip hinge forward.
00:12:25.79\00:12:30.18
I don't want to round
my back coming forward.
00:12:30.19\00:12:32.61
I wanna keep the hip hinge.
00:12:32.62\00:12:33.66
This way you're
hitting the two major
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antagonistic muscle groups;
the quads and the hamstring.
00:12:37.21\00:12:40.33
And you are also
engaging the gluteal, okay.
00:12:40.34\00:12:44.46
So I am back there,
pulling and I wanna try to get
00:12:44.47\00:12:47.94
to where I can do,
maybe fifteen of these, okay.
00:12:47.95\00:12:50.68
The next step in this
would be for you to do this move
00:12:50.69\00:12:55.34
with a weight on your leg.
00:12:55.35\00:12:57.93
That's a lot of fun when
you put the weight on your leg.
00:12:57.94\00:13:01.60
You will love it
when you do that.
00:13:01.61\00:13:03.89
Keep going, got a
couple more, okay.
00:13:03.90\00:13:07.62
Big breath and
bring it back down, good.
00:13:07.63\00:13:11.32
Bring it back in
and little rock out
00:13:11.33\00:13:13.53
to relive that pressure.
00:13:13.54\00:13:16.28
So anytime you do
something that is really hard
00:13:16.29\00:13:19.44
and you are feeling
that muscle working,
00:13:19.45\00:13:21.45
give yourself a little bit
of a break to do that, okay.
00:13:21.46\00:13:25.53
Now with your knee,
we're gonna come out here.
00:13:25.54\00:13:28.05
Let's talk about this knee.
00:13:28.06\00:13:29.10
We're gonna come
out here to the chair.
00:13:29.11\00:13:30.65
We're gonna sit
down and you can do a lot
00:13:30.66\00:13:34.92
of this work on a chair.
00:13:34.93\00:13:37.36
You can do it
lying down on the mat,
00:13:37.37\00:13:40.18
so we're gonna do
that just a minute.
00:13:40.19\00:13:41.34
But right now, we're
gonna do a nice symmetric work.
00:13:41.35\00:13:45.33
Some people who have
and when you are recovering
00:13:45.34\00:13:48.55
from your knee, um, and I'm
gonna sit up here like this,
00:13:48.56\00:13:51.86
so that I am engaging
my core, right, right.
00:13:51.87\00:13:55.56
No roundedness, none
of this, right, okay.
00:13:55.57\00:13:59.02
Don't hold your
breath you turn blue,
00:13:59.03\00:14:00.80
not good for your health.
00:14:00.81\00:14:02.36
But you can bring the leg up,
okay, tighten in, is that right?
00:14:02.37\00:14:07.01
Your waist is tight.
00:14:07.02\00:14:08.50
Tight, tighten your belly
button so I've got right here
00:14:08.51\00:14:11.61
and I'm gonna go
like I'm gonna kick a ball
00:14:11.62\00:14:13.21
and then we come back in.
00:14:13.22\00:14:14.58
But here's what you don't do.
00:14:14.59\00:14:16.44
You don't go all the
way straight with this,
00:14:16.45\00:14:19.10
okay, because that
will grind your knee.
00:14:19.11\00:14:21.93
If you have
arthritis, if you have problems,
00:14:21.94\00:14:25.40
if you are
recovering, you don't wanna go
00:14:25.41\00:14:28.22
to a straight
line with your leg.
00:14:28.23\00:14:30.61
You wanna just come a little bit
00:14:30.62\00:14:32.08
until you feel
this working, got it.
00:14:32.09\00:14:34.46
Now I'm gonna have
you continue to do that.
00:14:34.47\00:14:37.54
We're gonna hold it out there.
00:14:37.55\00:14:38.74
We're gonna just
keep that leg up there.
00:14:38.75\00:14:40.38
We're gonna come right
there and this here right here.
00:14:40.39\00:14:42.31
If I touch this, if you
touch that leg right there,
00:14:42.32\00:14:44.70
you touch your leg,
it should be pretty tense
00:14:44.71\00:14:48.58
because you're
squeezing it hard.
00:14:48.59\00:14:50.61
Okay, now we're gonna
do what's called pulses.
00:14:50.62\00:14:52.72
We're gonna go pulse.
00:14:52.73\00:14:53.86
It's a pulse, but it's
not going straight, okay.
00:14:53.87\00:14:57.13
So I have a significant
knee problem myself from injury,
00:14:57.14\00:15:01.85
back when I was Terrence's age.
00:15:01.86\00:15:04.03
And I have to keep
these really strong
00:15:04.04\00:15:08.01
and I can't do
traditional exercises like
00:15:08.02\00:15:10.98
you see in a fitness
class or something like that.
00:15:10.99\00:15:12.83
I have to keep this
strong with some other things
00:15:12.84\00:15:15.53
that I am
showing you today, okay.
00:15:15.54\00:15:17.66
I'm gonna hold it there now.
00:15:17.67\00:15:19.38
Take a big breath.
How are you feeling boys?
00:15:19.39\00:15:22.23
Pretty good! Plenty.
Right here and bring it down.
00:15:22.24\00:15:25.64
Okay, to
release, you lean forward
00:15:25.65\00:15:29.79
right here at the hip
hinge, same type of the thing.
00:15:29.80\00:15:32.71
We just come forward like
that, this totally release this.
00:15:32.72\00:15:35.78
You will like this move.
You need to learn these moves,
00:15:35.79\00:15:38.79
especially if you
have knee issues, okay.
00:15:38.80\00:15:40.64
Just put your elbow
right there and just relax
00:15:40.65\00:15:42.90
but your back is straight.
Now I'm gonna come back,
00:15:42.91\00:15:45.38
and I'm gonna put the
other one right there.
00:15:45.39\00:15:48.39
I'm gonna toe up.
00:15:48.40\00:15:50.38
I'm gonna bring it up like I'm
gonna kick and come back down.
00:15:50.39\00:15:54.47
So I've got my
little ball here, okay,
00:15:54.48\00:15:58.09
I'm gonna keep squeezing
it because when you squeezing
00:15:58.10\00:16:01.40
you engage with
your hands like this.
00:16:01.41\00:16:03.57
It engages your core
a little bit more, okay.
00:16:03.58\00:16:07.21
It helps your grip,
so I'm gonna go like that
00:16:07.22\00:16:10.03
and I'm gonna come to my heel,
and I'm gonna come like that,
00:16:10.04\00:16:13.86
and I don't want to go
in a straight line, right.
00:16:13.87\00:16:16.70
So with Tim recovering
from his arthroscopic knee,
00:16:16.71\00:16:21.06
he had to do lots of
these and so many of them
00:16:21.07\00:16:25.69
we had to do with
leg weights, all right.
00:16:25.70\00:16:28.87
Somewhere up and back. I
don't want toes sticking out.
00:16:28.88\00:16:31.66
I wanna come straight up there,
keep it really tight, got it,
00:16:31.67\00:16:35.62
got it, right there.
00:16:35.63\00:16:37.73
So you don't have to go
quite to a straight line
00:16:37.74\00:16:40.05
even though you can,
but you can come up there
00:16:40.06\00:16:43.29
and you should be
feeling right here, got it.
00:16:43.30\00:16:45.12
Yeah, take a breath.
Yeah, don't hold your breath,
00:16:45.13\00:16:48.95
so it's a
breathing in, blowing out,
00:16:48.96\00:16:52.06
all right, in and out.
00:16:52.07\00:16:54.03
Don't let yourself hold,
because that's not a good thing,
00:16:54.04\00:16:58.49
not healthy.
00:16:58.50\00:17:00.12
Big breath,
breathe, breathe, breathe.
00:17:00.13\00:17:02.70
Hang on, couple more,
stay with me you guys.
00:17:02.71\00:17:06.40
Right there, you
should be feeling this, okay.
00:17:06.41\00:17:08.64
See I'm not leaning
on my chair, all right.
00:17:08.65\00:17:11.15
I caught Tim, he was
leaning on his chair.
00:17:11.16\00:17:13.71
And I wanna keep this
up here, keep this engaged.
00:17:13.72\00:17:16.63
Then if you put a
weight on this, oh my goodness,
00:17:16.64\00:17:20.87
it turns into quite a
good lift, just two more
00:17:20.88\00:17:24.35
and we're gonna hold it.
00:17:24.36\00:17:25.33
We're gonna do little
pulses, are you ready?
00:17:25.34\00:17:26.63
So it's gonna kick,
pulse. See here, right here,
00:17:26.64\00:17:29.38
see the bend, I
wanna see the bend, yeah.
00:17:29.39\00:17:31.92
So you have to bend it. You
gotta bend it just a little.
00:17:31.93\00:17:35.79
We're kicking it
right here, right?
00:17:35.80\00:17:38.58
Breath, breath and bring it
in, and release and come back.
00:17:38.59\00:17:45.03
How is that feeling?
Pretty good, pretty good.
00:17:45.04\00:17:48.29
So now I'm just gonna
take, you can use the towel
00:17:48.30\00:17:52.70
if you want to.
You don't need too,
00:17:52.71\00:17:54.85
I'll use a towel,
you don't need to.
00:17:54.86\00:17:56.43
I'm gonna bring
this leg and I'm gonna
00:17:56.44\00:17:59.00
come right up to me.
00:17:59.01\00:18:00.28
I'm putting my little ball down.
00:18:00.29\00:18:01.88
And I'm gonna, I'm gonna
use my hand if I were you.
00:18:01.89\00:18:04.73
You could use your hand.
00:18:04.74\00:18:06.15
I am just showing you
some variations, all right.
00:18:06.16\00:18:08.22
I'm gonna bring this up
like this and I'm gonna hold
00:18:08.23\00:18:11.56
this up here like
this or I could bring it up
00:18:11.57\00:18:15.72
here like this
and hold with my hands
00:18:15.73\00:18:17.06
that's how you're gonna do it,
that's what you're gonna do it.
00:18:17.07\00:18:19.17
But what I am
checking is their backs.
00:18:19.18\00:18:21.30
I want to lean
back into the chair
00:18:21.31\00:18:24.34
and bring that back up,
so it's like a board, yes,
00:18:24.35\00:18:29.60
that's what I want.
00:18:29.61\00:18:30.65
So you're leaning
your shoulder blades there
00:18:30.66\00:18:32.84
and you got it and you
are free swinging now, okay.
00:18:32.85\00:18:35.07
And you are holding.
00:18:35.08\00:18:36.05
And you need to
come up and back,
00:18:36.06\00:18:39.01
and up and
back, and up and back,
00:18:39.02\00:18:42.79
but this time
we're gonna turn it out.
00:18:42.80\00:18:45.25
See that. I'm
gonna turn my toe out.
00:18:45.26\00:18:48.26
I'm gonna turn my toe out.
00:18:48.27\00:18:50.38
Yeah, your legs are
going to hit into mine.
00:18:50.39\00:18:52.47
Turn my toe out
because now I am working
00:18:52.48\00:18:55.49
different muscles
in the quadriceps.
00:18:55.50\00:18:59.14
That's going to help
support that knee capsule.
00:18:59.15\00:19:04.10
So I don't go straight
on, I'm just gonna turn out
00:19:04.11\00:19:07.20
just like that.
00:19:07.21\00:19:08.18
Breath, then I'm gonna change.
00:19:08.19\00:19:13.08
I'm gonna do the
same kind of move.
00:19:13.09\00:19:14.47
I'm gonna cross my leg
but not hard like this.
00:19:14.48\00:19:17.75
I'm just gonna
put it right there.
00:19:17.76\00:19:19.50
I'm gonna do the same move now.
00:19:19.51\00:19:21.85
I'm gonna kick out and
bring it back, kick out,
00:19:21.86\00:19:26.68
so I've turned my toe out.
00:19:26.69\00:19:29.14
I'm gonna go in the
direction of that toe
00:19:29.15\00:19:31.83
because that is gonna help me
use some of the smaller muscles
00:19:31.84\00:19:36.91
in the quadriceps, okay.
00:19:36.92\00:19:39.07
Big breath, so lot of
times we have knee pain
00:19:39.08\00:19:43.69
because of imbalances
in that around the knee,
00:19:43.70\00:19:47.24
in the muscles around the knee.
00:19:47.25\00:19:48.82
We can help it by doing
some of the simple move,
00:19:48.83\00:19:51.71
so I'm gonna stop and come down
00:19:51.72\00:19:53.23
because we have the
other knee to do, right?
00:19:53.24\00:19:56.21
Right? How are you feeling?
00:19:56.22\00:19:57.74
Where did you feel that?
Right through here, right, yeah.
00:19:57.75\00:20:01.56
Okay, so I'm gonna
use this to start with,
00:20:01.57\00:20:04.78
and at the same time
that I am working that leg
00:20:04.79\00:20:09.82
and working
around this knee capsule.
00:20:09.83\00:20:11.87
I am working my core, all right.
00:20:11.88\00:20:14.22
So when you go to do
this, don't forget and you know,
00:20:14.23\00:20:19.13
hunker over like
that, you want to do that,
00:20:19.14\00:20:21.15
you are gonna come up.
00:20:21.16\00:20:22.26
You want to hinge
back at the hip hinge.
00:20:22.27\00:20:24.52
You can touch or
not. If you don't touch,
00:20:24.53\00:20:28.44
it's a more intense
exercise. I'll just come back,
00:20:28.45\00:20:31.35
I lift, I hold it up
there or I can use my hands
00:20:31.36\00:20:36.55
but this is an assist and
I'm just gonna come again.
00:20:36.56\00:20:40.04
See how it's feeling
and then I'm gonna do few
00:20:40.05\00:20:44.31
but now I'm gonna
turn it, watch the foot.
00:20:44.32\00:20:46.57
See that turn. And I
kick it out like that.
00:20:46.58\00:20:51.28
Kick it out. But
I'm holding unto this,
00:20:51.29\00:20:54.53
I am using my upper body, right?
00:20:54.54\00:20:56.68
My stomach is tight, right?
00:20:56.69\00:20:58.70
Don't hold your
breath, you turn blue.
00:20:58.71\00:21:01.00
Out that way, see a
lot of people forget this,
00:21:06.67\00:21:09.46
They do the straight
one, the straight one
00:21:09.47\00:21:10.90
but they don't do
this, you got to do this one.
00:21:10.91\00:21:13.78
Breath, this is
working the whole muscle
00:21:13.79\00:21:17.20
called the sartorius
and it's working with that
00:21:17.21\00:21:20.76
vastus medialis laterilis.
00:21:20.77\00:21:22.97
Big breath, okay.
00:21:22.98\00:21:25.58
Bring it out there and so
if I was somebody in therapy,
00:21:25.59\00:21:30.15
getting ready for surgery
or coming back after surgery,
00:21:30.16\00:21:33.85
after they have
been okayed by their PT,
00:21:33.86\00:21:36.71
their physical
therapist or whatever,
00:21:36.72\00:21:38.32
then they are ready
to go into fitness move,
00:21:38.33\00:21:41.23
and that's what we're doing.
00:21:41.24\00:21:42.25
Okay, so now I'm gonna
take that, and just cross my leg
00:21:42.26\00:21:45.96
but not hard, I like that.
00:21:45.97\00:21:47.95
I'm gonna just
barely touch there,
00:21:47.96\00:21:50.03
see, so it's in the position.
00:21:50.04\00:21:51.88
So I think hard you have
to remember because this what
00:21:51.89\00:21:55.03
you do normally when
you cross yours legs, right,
00:21:55.04\00:21:57.10
or like this if
you are, guy, right?
00:21:57.11\00:21:59.95
Now if I put my
hand on your back,
00:21:59.96\00:22:02.14
would it be nice and straight.
00:22:02.15\00:22:04.26
Are you lying?
00:22:04.27\00:22:05.91
Don't lie, Terrence, bad
things happen if you lie.
00:22:08.39\00:22:10.91
Okay, tighten stomach and
we're gonna kick, see that.
00:22:10.92\00:22:14.67
Bring it back in and kick.
00:22:14.68\00:22:17.17
Bring it back in,
kick it out there.
00:22:17.18\00:22:21.07
Bring it back so
I've turned that toe
00:22:21.08\00:22:23.30
and I'm heading up that line.
00:22:23.31\00:22:25.33
Yes, just like that you
want to turn that toe, way down,
00:22:25.34\00:22:28.33
and pull it out there because
it's really working here.
00:22:28.34\00:22:30.63
Big breath, big breath, pull,
big breath, go, big breath.
00:22:32.10\00:22:38.73
How are you doing?
00:22:38.74\00:22:39.74
Twenty.
00:22:39.75\00:22:40.74
Not bad and I'll start
twenty. He is counting.
00:22:40.75\00:22:43.00
Breath, hang on.
Unn...okay, can you hang on to,
00:22:43.01\00:22:47.69
hang on to it, right here.
00:22:47.70\00:22:49.05
Keep that toe turn, keep
turn, keep turn, bring it down.
00:22:50.14\00:22:53.28
So you should be right
here and right through here.
00:22:53.29\00:22:55.56
Okay, we have to work together
00:22:55.57\00:22:57.46
in order to strengthen that up.
00:22:57.47\00:22:59.73
I'm gonna come like this.
Take a big deep breath, yes.
00:22:59.74\00:23:04.32
Now, let's talk
about the lower leg
00:23:04.33\00:23:08.97
as it's going into the calves.
00:23:08.98\00:23:11.02
We're gonna talk
about calves later,
00:23:11.03\00:23:12.26
I think in our program.
00:23:12.27\00:23:13.49
But this is directly associated
with your knee as well, okay.
00:23:13.50\00:23:18.06
So I'm gonna take
a big deep breath.
00:23:18.07\00:23:19.93
I'm gonna go up here
on my toes just like that
00:23:19.94\00:23:22.99
and come back down, and then
I'm gonna pull those toes back
00:23:23.00\00:23:26.33
just like that, all right.
00:23:26.34\00:23:28.47
So we come back, I'm
gonna go up on my toes,
00:23:28.48\00:23:31.13
and I come back down.
00:23:31.14\00:23:32.81
So we wanna see
how that ankle is going
00:23:32.82\00:23:35.37
because a lot of times
your knee pain is coming from
00:23:35.38\00:23:38.85
how you are walking.
00:23:38.86\00:23:40.22
Your shoes that you've chosen,
00:23:40.23\00:23:42.39
your ankle if you hurt
your ankle or your foot,
00:23:42.40\00:23:45.74
sometimes that
throws you into asymmetry
00:23:45.75\00:23:49.50
and it bothers your knee.
00:23:49.51\00:23:51.74
So you wanna just
see how you are able,
00:23:51.75\00:23:53.53
if you are able
to get those toes up,
00:23:53.54\00:23:55.38
if you are able
to come down here,
00:23:55.39\00:23:57.03
lift those heels I
mean it feels pretty good.
00:23:57.04\00:23:58.90
Then I'm gonna stand,
take a big deep breath.
00:23:58.91\00:24:02.41
I am going to
use my chair again.
00:24:02.42\00:24:05.37
I'm gonna come back here,
00:24:05.38\00:24:06.87
and I am going to
do a general stretch,
00:24:06.88\00:24:11.61
I'm gonna do two all at once.
00:24:11.62\00:24:12.96
I'm gonna go
again with that ankle.
00:24:12.97\00:24:14.95
We're gonna put it
down there just like that.
00:24:14.96\00:24:17.16
Pull that toe back,
push my rear end back
00:24:17.17\00:24:21.42
and lean forward
from, Tim? Oh the hip.
00:24:21.43\00:24:26.41
The hip hinge, so
this knee is bend,
00:24:26.42\00:24:29.52
this knee is
straight and I am coming down
00:24:29.53\00:24:32.88
and I am stretching all
the way down through that calf.
00:24:32.89\00:24:36.47
I wanna pull that toe
back, but if I can't do that
00:24:36.48\00:24:39.38
I am just gonna come
here that it's perfectly fine.
00:24:39.39\00:24:42.58
As a matter of fact, if I
need to do this from my chair
00:24:42.59\00:24:45.55
I could and I
will do that for you.
00:24:45.56\00:24:47.16
I want to show you how to do it.
00:24:47.17\00:24:48.27
So as you're bending
down, you wanna show Terrence
00:24:48.28\00:24:50.37
that you don't
round your back, okay,
00:24:50.38\00:24:53.10
like you are doing right now.
00:24:53.11\00:24:54.35
There, that was good,
that was good correction.
00:24:56.05\00:24:57.74
So if I want to do this seated,
see I would just go like this,
00:24:57.75\00:25:01.53
lean forward, pull that toe.
00:25:01.54\00:25:04.55
Where you feeling
that? Where you feeling that?
00:25:04.56\00:25:07.62
Calf. Yeah, you
wanna pull this up here,
00:25:09.10\00:25:11.32
you feel the calf, you
wants to feel the hamstring.
00:25:11.33\00:25:13.55
You feel that whole unit,
stretching and you hold it down.
00:25:13.56\00:25:17.41
You just count
fifteen or thirty,
00:25:17.42\00:25:19.31
you come up of it
that same leg now.
00:25:19.32\00:25:24.29
You're gonna turn and you're
gonna push back into that calf,
00:25:24.30\00:25:28.03
into the heel, okay.
00:25:28.04\00:25:29.13
And at the same time
you're gonna to contract
00:25:29.14\00:25:32.03
right through here.
00:25:32.04\00:25:33.17
So you're gonna push that back,
00:25:33.18\00:25:34.48
you're gonna come down,
and just stretch that calf,
00:25:34.49\00:25:37.62
just stretch it.
00:25:37.63\00:25:39.23
So you want to put the back
leg you want it to be straight,
00:25:39.24\00:25:41.75
yeah.
00:25:41.76\00:25:42.99
Put the heel down, there you go.
00:25:43.00\00:25:44.39
Now bring your upper body
down, okay, just like that,
00:25:44.40\00:25:47.97
and hold on to
it, hold on to it,
00:25:47.98\00:25:50.78
hold on to it, hold on it.
00:25:50.79\00:25:52.48
Take a big deep
breath, keep it back there,
00:25:52.49\00:25:55.69
that's good.
00:25:55.70\00:25:56.67
And you can roll into
the toe back into the heel,
00:25:57.72\00:26:00.52
press it down so
that you work calf
00:26:00.53\00:26:03.60
and you stretch the calf
and it's gonna be tightening
00:26:03.61\00:26:07.60
all the way up into the quad
and then you're gonna come off
00:26:07.61\00:26:10.38
and change.
00:26:10.39\00:26:11.60
So we're gonna take
this one now or we're gonna
00:26:11.61\00:26:14.80
just step it back.
00:26:14.81\00:26:16.22
We'll do this first and
then we will reverse it,
00:26:16.23\00:26:19.42
and end up right where we were.
00:26:19.43\00:26:21.03
Okay, so
pressing back, you got it.
00:26:21.04\00:26:24.14
So my tummy is tight, right?
You are not lying are you?
00:26:24.15\00:26:28.68
Okay, don't
lie, don't lie, okay.
00:26:28.69\00:26:32.55
And come back up,
now you should be feeling
00:26:32.56\00:26:35.03
that in the calf.
00:26:35.04\00:26:36.13
We're gonna hold it about
fifteen seconds or so, right.
00:26:36.14\00:26:39.30
Then we're gonna come
up and we're gonna just
00:26:39.31\00:26:42.32
just come forward with it.
00:26:42.33\00:26:43.65
And we're gonna come down
so this knee is already bend.
00:26:43.66\00:26:46.66
So all I have to do is
hip hinge, pull that toe up,
00:26:46.67\00:26:52.13
but remember if I can't get
down there I can just go here
00:26:52.14\00:26:55.51
or I can fit
and do it just fine.
00:26:55.52\00:27:00.74
But whenever I
go down to do this,
00:27:00.75\00:27:02.58
I don't wanna see any of you
bending your back on this, okay.
00:27:02.59\00:27:06.39
Why are you come
off of that already?
00:27:06.40\00:27:08.24
Are you quitting?
00:27:08.25\00:27:09.87
I forgot which leg I
was on. How are you feeling?
00:27:11.68\00:27:13.65
Are you doing that stretch now?
00:27:13.66\00:27:15.08
If you do this
stretch you're gonna kick
00:27:15.09\00:27:17.31
football so far, you really are.
00:27:17.32\00:27:19.27
So just remember when
you are dealing with knees,
00:27:21.77\00:27:23.90
you're dealing with
the very complex thing,
00:27:23.91\00:27:26.74
the simplest thing though can
help you to overcome knee pain.
00:27:26.75\00:27:32.53
That's why we are here for.
00:27:32.54\00:27:34.41
We're here to help one another
in love as Galatians 5:13 says.
00:27:34.42\00:27:39.67
And these kinds of
exercise is sometime
00:27:39.68\00:27:42.76
when you are in pain they hurt
and you don't want to do them.
00:27:42.77\00:27:46.38
And that's where you
need a little support
00:27:46.39\00:27:48.57
and that's what we are trying
to do is to give that support.
00:27:48.58\00:27:51.54
Tell you to pull
those bellies in,
00:27:51.55\00:27:53.68
tell you we're there for
you, we're gonna help you,
00:27:53.69\00:27:57.47
just stay with us.
00:27:57.48\00:27:59.10
We will see you next time
and you're gonna do better.
00:27:59.11\00:28:02.02