The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Welcome to Body and Spirit.
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Today we're gonna fix that back.
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Jeanie McDonald
Weaver, right here.
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Again welcome
to Body and Spirit.
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Today I have Tim and Francis.
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They're gonna be helping
us, get rid of our aching backs
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and when we're
gonna exercise for backs
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even we've got to warm up,
and that's what we are doing.
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So right now we are bringing
our knees forward just a little.
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We are not bringing them
all the way up to the hip,
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bringing them up just a little.
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I'm again gonna
tighten my stomach right, Tim?
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Yes, absolutely. Stomach, right?
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Francis, you got in tight.
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So when the knee comes
up just keep keying yourself
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and just keep saying,
every time the knee comes up,
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in fact, you can
take a little squeezy ball
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and remember you could
even just use some socks.
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So you are squeezing
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and you are
tossing and squeezing.
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That's all you are
doing, tossing and squeezing.
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You are bringing that
knee up just like that.
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So that you can start
to warm up a little bit.
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After we've done that
for about 20 to 50 steps even
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and we can go backwards with it.
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We can come front with it.
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But every time the knee
comes up what happens, Francis?
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Tummy in.
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I didn't hear you.
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Tuck my tummy
in. Tummy in, right?
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Tim's got that down.
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Keep the stomach really tight
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because when you
really pull that tummy in,
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you are supporting your
back in this walking procedure.
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So every time
the knee comes up...
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Tummy goes in. Tummy goes in.
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Okay, the belly button.
Just pull the belly button in.
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Now after you've done
that for 20 to 50 steps,
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you're gonna come back
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and you're gonna
do a little crossover
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because we are
trying to warm up our back.
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And in order to warm up our back
we have to warm up our core.
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We have to warm up our gluteals.
We have to turn all of this on.
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So we're gonna crossover
like that just a little step,
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then I'm gonna
step up and together.
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Then I'm just
gonna walk back again
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and if you are at home and
you can continue to do this,
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that's just fine.
I'm gonna crossover,
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and then step
together, walk a back.
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I'm gonna crossover.
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I'm gonna step together
and I'm gonna keep queuing
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my stomach to go
in, right Francis?
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That's right. Right, Tim?
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Don't you forget?
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So I'm gonna crossover together,
step together, walk back,
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squeeze that ball,
crossover, step together,
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walk back, tummies in,
crossover, step together.
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So why I'm saying,
while you crossing over
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that's the same,
you know, kind of weird
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that you are doing now.
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Isn't that what
you are thinking?
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Because you are wanting
to turn on all the gluteals
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in both sides up your
quads, both sides of your legs,
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both sides of your back,
both sides of your brain.
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And when you cross your mid-line
that's what you accomplish,
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so we are tossing, but
when we cross like this
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we get that
nice warming effects.
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So now we've done several times.
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We're gonna go like that
and we get a little turning,
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so I'm gonna take the ball.
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I'm gonna go back here like that
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and I'm gonna
come back to standing.
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Then I'm gonna crossover
and switch and come back.
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So after I've walked in place,
after I've walked crossing over,
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then I'm gonna
do a number of these
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where I'm just gonna
crossover and come back,
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because I wanna
gently do what's called
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a transverse
move or turning move.
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And that's what I
wanna do repeatedly
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as I crossover and
back, and crossover and back.
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And I just keep squeezing,
turning, squeezing, turning,
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squeezing,
turning, squeezing, turning,
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just like that all the
way over and back, okay.
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And I'm just gonna shake out.
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Everything is
feeling pretty good, right?
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Yep, feeling good. Right, right.
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So I'm gonna take
this, put it on my seat.
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And I'm gonna do
one of the first move
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that you can do
anytime that you are starting
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to have some back tightness.
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First of all if you
have high heel shoes on,
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take them off, be smart, right.
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So take them off, take them
off when you are standing there.
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And I'm gonna put my
hands just right on my hip
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just like that, okay, so
I'm gonna push my chin in.
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I'm gonna tighten what? Belly.
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Yeah, I'm gonna
tighten the belly
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and then I'm gonna just look up
and I'm gonna press my chest up
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because I wanna stretch
to the packs, just like that.
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I wanna push my hips forward,
so I wanna push my hips forward
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as I am just lifting gently
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and I'm
stretching through the chest.
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Okay, I'm gonna hold,
I'm gonna count about 10,
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maybe even 15 if I
can. Don't hold your breath.
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And then come back.
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Now I'm gonna pair that move,
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so this is an
assisted back arch.
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So I'm gonna tighten, tighten,
push, really arch there,
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come back, soften
my knees and come down.
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Now and only now am I'm
gonna go ahead and flex,
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because my knees are
soft and I am doing this
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after I did the back arch,
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then I'm gonna
come down carefully,
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knees bend and I'm
just gonna really open
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those shoulders up in the back
and I'm gonna reach down here
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as far as I can go.
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If it's only to the knees
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and I'm gonna
keep it to the knees.
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If I can go down and grab
those ankles, I'm gonna do that.
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So you can grab your ankles
and then straighten those legs.
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So right now
the legs go straight
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because you are stretching.
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Yeah, and the back is
rounded, and we're gonna hold,
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we're gonna
count about 10 to 15.
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Then we're gonna bend the knees
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and we're gonna
push up with the quad,
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so we have that
pairing of exercises.
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We have the back arch,
then we have the forward bend.
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And that's about the
only time when you're gonna
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round out your
back like that, okay.
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Now we're gonna do what's called
transverse rotational, okay.
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So I'm gonna put my
hands right here on my hips
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and I'm gonna do just
little rotations, okay.
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And if that is given me a
little bit of a stretch, good,
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if it hurting in my back
I'm not...I'm gonna limit it.
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I'm just gonna go a little.
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I'm just gonna
rotate a little bit
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and my knees are gonna be...
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Bend.
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Soft, soft, yes.
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I want my knee soft
and I am right over my feet
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and I am just doing these
little bit of rotationals.
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And at first, I have my hands
here because I am guarding.
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I don't wanna over turn.
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If I have a sore back,
this might be a huge deal
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and I'm gonna do maybe
20 repetitions of this.
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If that's feeling pretty good
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and you are not
hurting your back at all
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and you can go a little more
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then I'm gonna
bring my hands here,
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and I'm gonna pull
and I'm gonna pull.
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So I'm gonna
actually pull that elbow back.
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My knees are what?
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Bend, bend, loose.
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Soft! I'm gonna pull.
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So this is a rotational
way to continue to warm up,
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to loosen up that spine
and it feels really good.
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And if you have a
sore back, a tight back
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and you don't have
really disc problems
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and you don't have osteoporosis
severe in your spine,
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these are fine to do.
If you have osteoporosis
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you wanna be very
careful and do this one
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where you just doing a little,
but everything else is same.
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Knees are soft and so
I'm doing a high repetition.
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I'm really gonna go around
there with these rotationals.
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And I might even
bring my hands out and pull.
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So If I were just tighten
the back then I might go ahead
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and bring my arms out
and really pull them around,
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but my knees are
already soft, okay.
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So it's a high
repetition on my back.
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So I warmed up
abdominal rotationals
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and now for back work.
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We're gonna do some
stretching and strengthen both.
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And to get down
if you have a back
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or sore back it
can be a big deal.
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So we're gonna go, I mean,
I have Tim and Francis come
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and you're gonna just
come down to all force.
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Right down on to all
force, umh, just like that
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and you're gonna
be on hands and knees.
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Now what's the first
thing I'm gonna tell you
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when you get on hands and
knees. To tighten my stomach.
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Tighten your
stomach, that's right.
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So you wanna keep
your stomach really tight,
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so if I come
here and after I have,
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make sure that my
back is nice and flat,
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my shoulders are over my wrist.
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I'm gonna keep tight and
then I'm gonna take my leg.
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Don't matter which, you can take
the right one or the left one,
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your choice,
whichever one that you take.
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You just gonna move it
back and put it right over that,
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you are fine, you are fine.
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Take that leg right back,
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so that I can see
with or without chair,
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you don't have to use the chair.
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You can use the
chair or without the chair.
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So if you have a significant
back issue you might need
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to have something
to put your foot on.
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Now as you are balancing,
you keep your tummy tight.
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This arm the opposite
arm from the leg that's up
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is gonna just
lift off the ground
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and you gonna
hold it right there.
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You don't really
need to reach it yet.
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If you want me to you can,
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but when you start
to bring your arm up,
00:10:08.16\00:10:10.65
some people with significant
back problem aren't ready too.
00:10:10.66\00:10:13.90
And so you can just
bring your arm up like that,
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you get your leg
here and you are holding
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and your stomach's, what?
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Tight. Are you
feeling these working?
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I am. Yes, you are.
00:10:23.11\00:10:25.56
And how you're doing, Tim?
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Twenty. Twenty, all right.
00:10:26.55\00:10:27.94
Let's go to our forty now.
00:10:27.95\00:10:29.43
Okay, now hold
it, take a breath,
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put that leg down
and that arm down.
00:10:32.58\00:10:35.97
And then you're
gonna reverse, okay.
00:10:35.98\00:10:37.63
And you're not gonna do
them both at the same time.
00:10:37.64\00:10:40.16
You're gonna
take the leg up first,
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get in position then you're
gonna bring that arm up, okay.
00:10:42.67\00:10:47.43
And remember when
you are doing modify
00:10:47.44\00:10:49.59
then you are using a chair.
00:10:49.60\00:10:51.27
You just wanna bring the arm
up because your core is engaged.
00:10:51.28\00:10:55.99
You are putting a lot
of pressure through here.
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Your back is working.
00:10:58.22\00:11:00.06
Your gluteal is working
even with your foot up here.
00:11:00.07\00:11:03.76
And Tim is working
a little bit harder
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and then you can go
all the way out there,
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make sure that, that elbow is
not locked and you're holding.
00:11:08.19\00:11:12.03
You wanna try to count 20 or 30
00:11:12.04\00:11:13.67
that's what we
are trying to do here.
00:11:13.68\00:11:15.22
How are you doing? I lost track.
00:11:15.23\00:11:17.70
He lost track.
How are you doing?
00:11:17.71\00:11:19.76
Doing great. How is it feeling?
00:11:19.77\00:11:21.19
It feels good. Are you working?
00:11:21.20\00:11:22.97
Yeah, yeah.
00:11:22.98\00:11:23.95
Feel little here,
working little here.
00:11:23.96\00:11:25.45
In the back.
Yeah, take a breath.
00:11:25.46\00:11:27.00
So if you do this even twice,
00:11:27.01\00:11:29.34
you are doing
some really good work.
00:11:29.35\00:11:30.98
Okay, you don't have
to do 10,000 of them,
00:11:30.99\00:11:32.88
just hold it,
hold it for 20 twice,
00:11:32.89\00:11:35.51
come on in, come on in.
00:11:35.52\00:11:37.48
Take a big breath
and then the hips drop
00:11:38.69\00:11:40.98
to the heels for
a little inner set,
00:11:40.99\00:11:43.93
little stretch,
hips drop to the heels.
00:11:43.94\00:11:46.82
This is a really
good one for Tim to do
00:11:46.83\00:11:49.81
because he is trying to
keep that bend in his knee
00:11:49.82\00:11:52.09
because he has that knee issue.
00:11:52.10\00:11:53.80
So this is a really
good inner set for him to do
00:11:53.81\00:11:56.08
until we go to our next move.
00:11:56.09\00:11:57.98
Okay, so we just addressed
one of the primary reasons
00:11:57.99\00:12:01.96
that there is back problems.
00:12:01.97\00:12:03.96
Not strong in the
core and in the back.
00:12:03.97\00:12:06.96
So we work to back extensors,
00:12:06.97\00:12:08.73
modified and
little more intense.
00:12:08.74\00:12:11.74
Now after we've stretched,
I'm gonna have Francis and Tim
00:12:11.75\00:12:16.20
just turn over, sit down,
00:12:16.21\00:12:18.24
lay down on that rug on the mat.
00:12:18.25\00:12:21.80
And if you would
doing up towards the chair.
00:12:21.81\00:12:23.41
Okay, so now we are ready.
00:12:24.89\00:12:27.02
You can use the
chair, your couch or not.
00:12:27.03\00:12:31.22
If you have a
significant back problem
00:12:31.23\00:12:33.98
you want to just roll into it.
00:12:33.99\00:12:36.82
You don't want to even make
it hold you to go down there.
00:12:36.83\00:12:41.20
So now we're gonna
work the opposite muscles
00:12:41.21\00:12:44.76
or the
antagonistic or opposing muscles
00:12:44.77\00:12:47.32
that we just worked
which is our stomach, okay.
00:12:47.33\00:12:51.05
And all that we wanna do
is we wanna take this hand up
00:12:51.06\00:12:55.15
and your one,
yeah, just one of them
00:12:55.16\00:12:58.11
and you're gonna reach
it over here just like that
00:12:58.12\00:13:01.07
and you're gonna roll yourself.
00:13:01.08\00:13:03.46
And you're gonna
tighten your tummy
00:13:03.47\00:13:06.30
and you're gonna try to come
forward to just touch that knee
00:13:06.31\00:13:10.14
and then you're
gonna go right back down.
00:13:10.15\00:13:12.32
So it's not really a
lifting, it's a rolling
00:13:12.33\00:13:16.71
and then you tighten that
abdominal muscle and hold it,
00:13:16.72\00:13:20.43
touch that knee, count
to three, count to five.
00:13:20.44\00:13:24.44
The main thing
is you wanna feel,
00:13:24.45\00:13:26.84
your abdominal muscles working.
00:13:26.85\00:13:29.89
You don't have to
do a typical sit up
00:13:29.90\00:13:33.17
to strengthen
those stomach muscles.
00:13:33.18\00:13:35.83
You can make as much harder
00:13:35.84\00:13:37.95
if you want to keep
your head just like this
00:13:37.96\00:13:42.98
and you bring one
leg off the ground, okay,
00:13:42.99\00:13:45.61
but you don't have to do
that and don't have to do that,
00:13:45.62\00:13:48.01
you can keep your leg
just with your heel up
00:13:48.02\00:13:51.30
and you are crossing over.
00:13:51.31\00:13:53.00
The thing it is as we
got a contraction going on
00:13:53.01\00:13:55.38
right here in the abdominals
we're holding it 1000, 2000, 3
00:13:55.39\00:13:59.20
then we're gonna
come over this way
00:13:59.21\00:14:00.40
lift the heel, 1000, 2000, 3.
00:14:00.41\00:14:04.38
Keep your chin tucked
00:14:04.39\00:14:06.53
and then you
won't hurt your neck.
00:14:06.54\00:14:08.38
Well, right on
back keep it going.
00:14:08.39\00:14:11.62
So you want to do, if you
can try to do ten to start with
00:14:11.63\00:14:16.22
and then two sets of
ten, so that you are getting
00:14:16.23\00:14:18.24
to where you can do
two sets of ten of this
00:14:18.25\00:14:20.78
and eventually
three sets of ten,
00:14:20.79\00:14:22.83
that's your goal.
00:14:22.84\00:14:24.28
And so you are
seeing, you are rolling,
00:14:24.29\00:14:26.06
you are coming right
to that knee and back.
00:14:26.07\00:14:29.00
Now Tim instead of
doing it every other one,
00:14:29.01\00:14:31.23
he is doing all of one
side or you can do five
00:14:31.24\00:14:34.51
and then go to the other side,
00:14:34.52\00:14:36.74
so you don't build
too much extension up,
00:14:36.75\00:14:38.28
then you go to the other side.
00:14:38.29\00:14:39.82
Take your breath, blow,
take your breath as you go down.
00:14:39.83\00:14:45.31
Excellent. So we
are working abdominal.
00:14:45.32\00:14:48.63
If I can get most of the people
00:14:48.64\00:14:49.99
with back problems
to just do 20 of these.
00:14:50.00\00:14:53.89
Their back
problems will start abating,
00:14:54.70\00:14:57.07
because they will
start getting stronger here.
00:14:57.08\00:14:59.27
They you don't have to
do a full crunch, okay.
00:14:59.28\00:15:01.69
So now after you've done that
00:15:01.70\00:15:03.00
we've done our back
extensions on hands and knees.
00:15:03.01\00:15:06.29
Now we've done the antagonistic
muscles we've strengthen.
00:15:06.30\00:15:10.24
Now we're gonna
stretch a little bit.
00:15:10.25\00:15:12.62
So that means we're gonna
take one leg and bring it in,
00:15:12.63\00:15:17.18
and we're gonna take the
other leg and bring it in.
00:15:17.19\00:15:20.42
You know, obviously
we did one leg at a time.
00:15:20.43\00:15:22.95
So when we keep the head down,
00:15:22.96\00:15:24.48
if we can where
you bring those legs in
00:15:24.49\00:15:27.11
and we just wanna be
comfortable right there.
00:15:27.12\00:15:29.16
So now right now the
tummy goes really tight, okay.
00:15:29.17\00:15:33.05
And it crunches and this
is a re-back of the crunch.
00:15:34.19\00:15:38.39
This is a back-friendly crunch.
00:15:38.40\00:15:41.14
So you are pulling
in and you're gonna pull
00:15:41.15\00:15:43.38
those knees as far as
you can, hold 1000, 2000, 3.
00:15:43.39\00:15:46.60
Now release to
keep the back down
00:15:46.61\00:15:49.96
and then come back in.
00:15:49.97\00:15:51.72
Okay. Like all the way down?
00:15:51.73\00:15:53.98
No, you don't
have all the way down
00:15:53.99\00:15:55.56
and your feet can just
stay right about like that.
00:15:55.57\00:15:58.44
Good, good
question. How you're feeling?
00:15:58.45\00:16:00.39
So you are pulling that in
and then you're gonna release it
00:16:00.40\00:16:03.12
Now you can create one twist
here by simply lifting your head
00:16:03.13\00:16:08.78
one inch of the ground
like you are putting your nose
00:16:08.79\00:16:10.70
into my hand. Now hold that.
00:16:10.71\00:16:12.27
Now pull those
in, release, yeah.
00:16:12.28\00:16:16.66
How you're doing? I'm great.
00:16:16.67\00:16:18.09
Your head is often far up.
00:16:18.10\00:16:20.22
Okay, pull that chin down
there, now bring the head up,
00:16:20.23\00:16:23.59
there, there, there.
00:16:23.60\00:16:25.26
Is that harder?
Yeah, that was more.
00:16:25.27\00:16:26.88
Okay. Work with
it, work with it.
00:16:26.89\00:16:29.43
you are doing good, breath.
00:16:29.44\00:16:31.09
so that you come on in
and then don't go back.
00:16:31.10\00:16:33.66
Bring it in, how you're
doing? How you're feeling?
00:16:33.67\00:16:37.22
How hard you're
working? About a ten?
00:16:37.23\00:16:40.03
Not quite. Seven.
00:16:40.04\00:16:42.28
Okay, bring it in, now hold,
now we can go to the table top.
00:16:42.29\00:16:46.17
If you've
already got your head up
00:16:46.18\00:16:47.60
or you can go to the
table top right here,
00:16:47.61\00:16:49.23
take your hands and
just place your finger tips
00:16:49.24\00:16:52.43
behind your head, don't
pull, just place them there.
00:16:52.44\00:16:56.52
You got a table top going.
00:16:56.53\00:16:58.38
Now I want you to
really tighten your stomach
00:16:58.39\00:17:00.64
and you are just going to do
like a little bicycle right here
00:17:00.65\00:17:03.66
which is a very small range.
00:17:03.67\00:17:05.94
It's right there like that.
00:17:05.95\00:17:08.27
But you keep your
heels up and you are pushing,
00:17:08.28\00:17:11.31
pushing, breath,
breath, yeah, yeah, yeah,
00:17:11.32\00:17:15.56
keep that back down, don't pull
your head with your fingers,
00:17:15.57\00:17:19.27
that's a mistake.
00:17:19.28\00:17:20.66
You wanna just
lay that head into it.
00:17:20.67\00:17:23.32
You wanna make
it harder, you can,
00:17:23.33\00:17:25.71
but we don't want
you to make it harder.
00:17:25.72\00:17:27.40
We just want to do
something that we can strengthen
00:17:27.41\00:17:29.55
our stomach without
hurting our back, okay.
00:17:29.56\00:17:34.12
Press and come
back in and hold it
00:17:34.13\00:17:37.08
and put those feet down, okay.
00:17:37.09\00:17:39.48
So now once we've done
that really hard contraction,
00:17:39.49\00:17:43.16
now we need to give
a chance for recovery.
00:17:43.17\00:17:45.50
So we just gonna take
those knees and go to the side,
00:17:45.51\00:17:49.08
just like that but we're
gonna keep our shoulder down,
00:17:49.09\00:17:51.71
aren't we Francis?
00:17:51.72\00:17:52.85
We're gonna
try. We're gonna try.
00:17:53.80\00:17:56.01
Keep that shoulder down.
00:17:56.02\00:17:57.38
How you're doing
keeping that shoulder down?
00:17:57.39\00:17:59.63
Yes, so you want to try to
get the knees right on down
00:17:59.64\00:18:03.74
and you wanna try
to open this arm out,
00:18:03.75\00:18:05.87
so that you have
stretch, keep it low.
00:18:05.88\00:18:08.92
So you can open that out,
00:18:10.71\00:18:11.91
you can get a
nice transverse stretch
00:18:11.92\00:18:13.79
without hurting the back down.
00:18:13.80\00:18:16.08
Plus, it's gonna open up
all those pathways in the back,
00:18:16.09\00:18:19.99
all that stenosis that
you might have in the spine
00:18:20.00\00:18:24.15
which is just closing
in, that's all that means.
00:18:24.16\00:18:27.03
And this type of move is
trying to help open that up.
00:18:27.04\00:18:30.99
The forward to back
move, the side to side move
00:18:31.00\00:18:33.54
and it's done carefully.
00:18:33.55\00:18:34.93
Now keep it held it there
00:18:34.94\00:18:36.05
you can take one
leg up at a time,
00:18:36.06\00:18:38.88
one leg up and over and over.
00:18:38.89\00:18:43.60
So when you have a
back issue if it's tight,
00:18:43.61\00:18:48.06
you wanna move
one leg at a time.
00:18:48.07\00:18:50.23
You don't want to
do both in consort.
00:18:50.24\00:18:52.25
It is little too hard.
So now you are stretching,
00:18:52.26\00:18:54.34
stretching,
stretching, good deal, right.
00:18:54.35\00:18:57.62
Feels good.
00:18:57.63\00:18:58.60
So the stretching is not
only happening through the hip,
00:18:58.61\00:19:01.72
through the quad,
but it's happening
00:19:01.73\00:19:03.98
through the back all the
way through the abdominals
00:19:03.99\00:19:06.92
and up through the
packs. So after you...
00:19:06.93\00:19:09.49
Keep them back in here.
00:19:09.50\00:19:10.74
Yes, you just
opening up, stretching out,
00:19:10.75\00:19:13.71
so it's a great
inner set after you've done
00:19:13.72\00:19:15.37
your improved crunches, okay.
00:19:15.38\00:19:19.37
So now you're
gonna come back in,
00:19:19.38\00:19:20.82
just like that
and you're gonna bring
00:19:21.85\00:19:24.73
one leg in at the time.
00:19:24.74\00:19:26.34
Remember we're always
gonna do one leg at a time,
00:19:26.35\00:19:28.09
one leg at a time. Put
that one down, like that.
00:19:28.10\00:19:31.90
Yeah, don't work too hard on it.
00:19:31.91\00:19:33.20
He's an overachiever, okay.
00:19:33.21\00:19:35.39
Now you're gonna take one leg
00:19:37.08\00:19:39.11
and you're gonna
take it up, okay.
00:19:39.12\00:19:42.22
Good, and I feel a
little shaking going on here.
00:19:42.23\00:19:45.99
Is that right?
00:19:46.00\00:19:47.16
You wanna keep that knee in
00:19:47.17\00:19:48.73
and then let it
stretch a little bit.
00:19:48.74\00:19:51.96
So you see I could just
crank your leg really straight
00:19:51.97\00:19:54.89
but I don't want to do that.
00:19:54.90\00:19:56.71
I want her to stretch back
here and not hurt her back.
00:19:56.72\00:19:59.46
So she is very
tight and her hamstrings
00:19:59.47\00:20:02.72
and we're gonna work on
this, aren't we, Francis?
00:20:02.73\00:20:04.82
And we're gonna get to
where we can actually straighten
00:20:04.83\00:20:07.26
that leg up and not
has such thing hamstrings.
00:20:07.27\00:20:11.00
So we're gonna hold
there for just twenty counts,
00:20:11.01\00:20:13.54
maybe thirty.
00:20:13.55\00:20:14.75
Then we're
gonna bring that down,
00:20:14.76\00:20:17.15
then we're gonna
bring the other one.
00:20:17.16\00:20:18.89
So when I had a back issue.
00:20:18.90\00:20:20.84
I don't want you do
both leg at same time.
00:20:20.85\00:20:23.18
Now Tim, his leg is
come away from his stomach.
00:20:23.19\00:20:26.67
So I want to bend it,
00:20:26.68\00:20:28.11
and I want to bring
it over the stomach.
00:20:28.12\00:20:30.24
I wanna keep it here because
that's gonna keep his back safe.
00:20:30.25\00:20:33.60
Then I can stretch. Okay.
00:20:33.61\00:20:36.75
Even if it's a bend, it still
stretching where I wanted to.
00:20:36.76\00:20:39.23
Just he is very tight.
00:20:39.24\00:20:40.97
Are you over the 90
degree or at the 90 degree?
00:20:40.98\00:20:43.42
If the hip wants
to be at 90 degrees,
00:20:43.43\00:20:45.11
the knee wants to
be over the stomach.
00:20:45.12\00:20:48.43
So the straightness will
come, so it held for 30 seconds.
00:20:48.44\00:20:52.45
Now we're gonna come down.
00:20:52.46\00:20:53.43
We're gonna exchange,
already exchanged hers, right?
00:20:53.44\00:20:55.78
Then you can put your
other leg, this one, down.
00:20:55.79\00:20:59.53
Okay. So if we
could get people to engage
00:20:59.54\00:21:05.13
in this kind of a move
gently, don't make it hard.
00:21:05.14\00:21:10.46
We have
strengthen, we've stretched,
00:21:10.47\00:21:14.28
we've stretched in both ways,
00:21:14.29\00:21:16.22
we've done
stretched for the hamstring;
00:21:16.23\00:21:20.07
the calf and into the
Achilles and the plantar fascia,
00:21:20.08\00:21:24.62
okay, and we will be talking
about that in another sessions.
00:21:24.63\00:21:28.35
If those of you've
had plantar fasciitis,
00:21:28.36\00:21:31.22
we'll be hitting, but
this is one of them that we do,
00:21:31.23\00:21:33.53
and we hold it for how much,
about 30 seconds or so, okay.
00:21:33.54\00:21:38.52
Then we come down. How you feel?
00:21:38.53\00:21:39.86
Good, great.
Pretty good, all right.
00:21:39.87\00:21:42.44
Now you are ready to turn over.
00:21:42.45\00:21:46.91
Now we're gonna turn right over,
00:21:46.92\00:21:49.00
you know, lay down
on your stomachs, right.
00:21:49.01\00:21:53.51
So they're dealing what's
called a Williams Back program.
00:21:53.52\00:21:56.70
Okay, this was,
there has been different
00:21:56.71\00:21:58.80
versions of this
through the years,
00:21:58.81\00:22:00.49
but they are
always some solid moves
00:22:00.50\00:22:02.79
that we do for the back.
00:22:02.80\00:22:04.47
This is one of the first
physicians that you wanna be
00:22:04.48\00:22:07.07
and you can
split your hands flat.
00:22:07.08\00:22:09.69
This is a repeat of what we
did when we first began today.
00:22:09.70\00:22:13.94
This one, with
our hands back here,
00:22:13.95\00:22:15.71
pushing our hips forward
and doing back extension,
00:22:15.72\00:22:18.88
they are doing it lying.
00:22:18.89\00:22:20.66
They are pushing
into their elbows
00:22:20.67\00:22:24.32
and they are feeling
a nice stretch, where?
00:22:24.33\00:22:26.98
Where you feel that,
Francis? Back in my shoulders.
00:22:26.99\00:22:29.80
Yeah, in your shoulders,
00:22:29.81\00:22:31.34
and if you push your
elbows in just a little bit
00:22:31.35\00:22:35.55
and then push up,
00:22:35.56\00:22:37.57
push yourself
up into your palms.
00:22:37.58\00:22:39.92
Then you're gonna come on
into here into the lower back,
00:22:39.93\00:22:43.70
mid-back, lower back.
00:22:43.71\00:22:45.07
So how you're doing? Good.
00:22:45.08\00:22:46.21
Feeling it right to
there? Yeah, yeah, way down.
00:22:46.22\00:22:48.10
Okay, so now we are stretching,
00:22:48.11\00:22:49.55
now we're gonna come down
00:22:51.41\00:22:53.20
and we're just gonna put
our forehead on our hands.
00:22:53.21\00:22:56.34
So put your hands in the front.
00:22:56.35\00:22:57.95
You can bring your
forehead right down
00:22:57.96\00:23:00.84
and just gonna
relax, lay down flat, okay.
00:23:00.85\00:23:04.97
So now you are going to do
what's called heel clicks, okay.
00:23:04.98\00:23:08.58
You're gonna
first of all tighten
00:23:08.59\00:23:10.20
your belly button, real tight.
00:23:10.21\00:23:12.48
You're gonna squeeze the gluteal
00:23:12.49\00:23:14.66
and you are going
to turn the toes out
00:23:14.67\00:23:17.15
and you just gonna
touch those heels together
00:23:17.16\00:23:19.36
but you see the knee,
00:23:19.37\00:23:20.96
you wanna try to
get that knee up, okay.
00:23:20.97\00:23:23.91
And if that's difficult
for you to do together,
00:23:23.92\00:23:26.07
just do one at the time,
just go outward at the time,
00:23:26.08\00:23:28.95
just open it,
keep that on the angle,
00:23:28.96\00:23:31.03
out and in, out
and in, out and in.
00:23:31.04\00:23:33.94
If you are strong enough
00:23:33.95\00:23:35.73
and your back
isn't giving you problem,
00:23:35.74\00:23:38.05
so that you can
actually raise both feet.
00:23:38.06\00:23:41.01
You raise one, then
you raise the other,
00:23:41.02\00:23:44.17
then you click those
heels together in the back,
00:23:44.18\00:23:46.88
but this is tight.
00:23:46.89\00:23:48.55
The abdominals are
really supporting the back.
00:23:48.56\00:23:51.78
This is excellent strengthening
00:23:51.79\00:23:53.98
for the whole gluteal
musculature into the legs,
00:23:53.99\00:23:58.14
the inner thigh
with just all part
00:23:58.15\00:24:00.83
and all insert into the back.
00:24:00.84\00:24:04.18
But you are doing
this in such a way
00:24:04.19\00:24:05.75
that your back is not
going to hurt from this,
00:24:05.76\00:24:10.82
it's gonna help this. So
how you're feeling, Francis?
00:24:10.83\00:24:14.15
Relax.
00:24:14.16\00:24:15.23
You think you could
do both of them together?
00:24:15.24\00:24:17.13
I will try. Really tight.
00:24:17.14\00:24:18.97
And bring them open and back,
00:24:18.98\00:24:20.44
Woh! good. Good,
good, good, okay.
00:24:20.45\00:24:24.15
How you're doing, Tim? Good.
00:24:24.16\00:24:26.11
Are you resting? I am.
00:24:26.12\00:24:28.09
Okay, he is resting.
00:24:28.10\00:24:29.63
Okay, so you open
and close open and close,
00:24:31.38\00:24:33.19
then you rest, relax, got it?
00:24:33.20\00:24:35.67
Okay, one last one here
00:24:37.05\00:24:39.02
and it's one of
the primary reasons
00:24:39.03\00:24:40.82
why we have some back issues.
00:24:40.83\00:24:43.36
We're gonna bring
this feet just like that,
00:24:43.37\00:24:46.91
just like
they're gonna raise up.
00:24:46.92\00:24:48.90
So now we're
gonna tighten again.
00:24:48.91\00:24:50.99
We're gonna
squeezing the stomach
00:24:51.00\00:24:52.57
and we're gonna
use our back extensors
00:24:52.58\00:24:54.73
to host this whole move.
00:24:54.74\00:24:56.06
We're gonna take
this move right here.
00:24:56.07\00:24:58.12
And you're gonna
just lift that foot
00:24:58.13\00:25:00.77
like it's gonna go to
the ceiling, just like that.
00:25:00.78\00:25:02.87
See that. Right
here, right here,
00:25:02.88\00:25:06.22
stomach, how you
feeling, Francis?
00:25:06.23\00:25:07.75
Tight. Tight, that's we want.
00:25:07.76\00:25:10.81
And now you bring it
down. Okay, take a breath.
00:25:10.82\00:25:14.15
Tighten, tighten, work, work.
00:25:14.16\00:25:18.54
Let's up there, just holding.
00:25:18.55\00:25:20.25
If you can get where
you can do six of these,
00:25:20.26\00:25:25.41
hold them up here for 10
to 15 seconds, bring it down.
00:25:25.42\00:25:29.33
You're gonna
get a stronger back,
00:25:30.87\00:25:33.60
stronger into the gluteals
00:25:33.61\00:25:36.02
and it's not
gonna hurt your back.
00:25:36.03\00:25:37.45
it's gonna help your back, okay.
00:25:37.46\00:25:39.70
Now real quickly on our
leg, we wanna turn around
00:25:39.71\00:25:43.33
and we want to
lay to the side, okay.
00:25:43.34\00:25:47.58
Just two side,
yeah, just like that,
00:25:47.59\00:25:49.97
round on your
side, just like that.
00:25:49.98\00:25:51.64
Pull those knees in, okay.
00:25:51.65\00:25:55.34
So this is one of the last one
we didn't do our back bridge.
00:25:55.35\00:25:58.31
We did some other
one to compliment that.
00:25:58.32\00:26:01.46
So now this one
is your side bridge.
00:26:01.47\00:26:03.30
They are on their elbow.
00:26:03.31\00:26:05.37
They can use their
hands in the front.
00:26:05.38\00:26:07.51
And you can continue to
do this after we go off today
00:26:07.52\00:26:10.49
because you need
to do about two...
00:26:10.50\00:26:13.11
you need to do about
two sets, uh, ten of these.
00:26:13.12\00:26:16.17
Now you're gonna
do is lift your hips.
00:26:16.18\00:26:17.61
Your knees are
gonna on the ground.
00:26:17.62\00:26:18.75
You just gonna lift your
hips right up, just like that.
00:26:18.76\00:26:21.04
So he is lifting his hip.
00:26:21.05\00:26:22.35
can you lift your
hip right like that?
00:26:22.36\00:26:24.30
So come right on
up and back down.
00:26:24.31\00:26:27.98
And you can use this.
You can use your hand.
00:26:27.99\00:26:30.36
Now if you get
more advanced to this,
00:26:30.37\00:26:33.12
you can pick this hand up.
00:26:33.13\00:26:36.22
And push into
there and lift, okay.
00:26:36.23\00:26:39.90
Push into that elbow and lift.
00:26:39.91\00:26:42.38
The only thing that you need
to be careful is that you keep
00:26:42.39\00:26:44.44
that shoulder in.
00:26:44.45\00:26:45.69
Don't let that
shoulder come out.
00:26:45.70\00:26:47.82
You wanna put good
pressure on their too.
00:26:47.83\00:26:50.71
So the shoulder
is over the elbow?
00:26:50.72\00:26:53.40
Shoulder is over
the elbow, excellent.
00:26:53.41\00:26:55.24
Good way to line up, okay.
00:26:55.25\00:26:57.04
And you are
lifting and coming down.
00:26:57.05\00:26:59.14
You can hold
your hand up or out,
00:26:59.15\00:27:03.06
breath and after
you've done two sets of ten,
00:27:03.07\00:27:08.26
and that is good work.
00:27:08.27\00:27:09.80
When you get, you
can do two sets of ten
00:27:09.81\00:27:11.76
on both sides on that.
Then you ready to roll over.
00:27:11.77\00:27:14.23
And think about all
the good work you did.
00:27:15.60\00:27:17.06
Thank you to Tim and Francis
for coming and doing this.
00:27:17.07\00:27:20.49
How you feel? Pretty good.
00:27:20.50\00:27:22.55
Pretty good, pretty good.
00:27:22.56\00:27:24.86
They've worked hard.
00:27:24.87\00:27:26.53
When your back is hurting you,
00:27:26.54\00:27:28.49
you don't feel
like doing too much.
00:27:28.50\00:27:31.02
That's what "Body
and Spirit" is here for.
00:27:31.03\00:27:33.10
We are here to try
to help encourage you
00:27:33.11\00:27:35.21
to do what scripture
says, being good health
00:27:35.22\00:27:38.13
and to being good health,
00:27:38.14\00:27:39.57
you have to put
yourself in a position
00:27:39.58\00:27:41.90
to do the right moves,
so that you are strong.
00:27:41.91\00:27:45.52
That's what "Body and
Spirit" is for to help you serve
00:27:45.53\00:27:49.17
one another in love as
it says in Galatians 5:13.
00:27:49.18\00:27:54.82
We're gonna be going
over all kinds of things
00:27:54.83\00:27:57.95
in "Body and
Spirit" to help you,
00:27:57.96\00:28:00.06
help yourself to better health.
00:28:00.07\00:28:03.20
So make sure you are here
00:28:03.21\00:28:04.22
especially when
we work on posture
00:28:04.23\00:28:07.59
and we are looking for you.
00:28:07.60\00:28:10.42
Be here.
00:28:10.43\00:28:11.42