The following program
is designed to demonstrate
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simple workouts that you can use
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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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Hey, welcome to Body and Spirit.
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You're right here with
Jeanie Mcdonald, Weaver.
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And we are going to deal
with our shoulders today.
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So don't go away.
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Hi there, we
are ready to workout
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and we're gonna
work our shoulders today.
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But we are not going do work
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in a sense of work
strengthening them,
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even though that's
gonna be a component today.
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Some of you have real
pains in your shoulder.
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And I am exercising here with
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Francis and with Eva Gale, okay.
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Now Eva Gale is how old?
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Sixteen. Sixteen.
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And Francis how old are you?
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I am 90. She is 90.
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And they're both gonna
benefit from this program on
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"All the Pain in My Shoulder.
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So we have to do some stretching
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and strengthening things.
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And why do we have
pains in our shoulders?
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For students,
they are leaning over
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their computers and their desks.
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And they don't realize
that the pain in their shoulder
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actually may
come from their hands,
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or their neck positions.
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So we're gonna work with that,
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and for somebody that's 90,
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their pains are
coming from arthritis
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and some of the
same slouching forward.
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So this is gonna
be dealing with the,
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with a little bit of posture,
even though we're gonna do
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a whole show on
posture coming up.
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But we're gonna start to stretch
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and instead of
being up on our feet
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to start with, we're sitting
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and many of you
might be sitting,
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and you might be
so tired or so like,
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I just don't
want to do this today.
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Because you work
so hard yesterday,
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that you are sitting.
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So we're gonna
start, we're sitting.
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We're gonna use our
towels to start working, okay.
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So we're just gonna work
like this with our palms down,
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and just like this,
just like you're doing
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a bike one of the
rovers, a little hand held bike.
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Now while you're
doing this, what do we try
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to make sure is
tight, right here,
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what, what do you think?
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Your chord, you want
to tight in your what?
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Eva Gale, I mean Francis what?
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Belly button. Belly
button, belly button,
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even now you're 90 still
got a belly button right?
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Oh, yeah. Oh, yeah.
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So you want to get that tight.
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And there's people
sitting everywhere right now
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watching this,
some of you are sitting
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at the control,
some of you're sitting
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at your computer in home.
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And guess what, if
you need to sit up,
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and if you need to
pull your belly button in,
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you're gonna feel better,
you're gonna breathe better,
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so just do that. You
see what we're doing?
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We're starting to
warm-up our shoulders, right?
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So, I am gonna go really
big, really big, really big,
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just like I am doing an ore.
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All right, just like
you are canoeing see that.
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And the whole
time I am doing this,
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what is tight
Francis? Belly button.
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Belly button, she said it.
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So she think keep our
belly button tight you all,
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you can, okay just
tighten up that belly button.
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Of course you're
supporting your back,
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and you are supporting all
the work into the shoulders
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that we're
trying to do right now.
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So we're gonna
just warm this up,
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now we're gonna go up
and then we're gonna pull
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straight down beside
us. And we're gonna up
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and we're gonna pull
straight down beside us.
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Now some of you, when
we start to doing this,
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you lean, way
over here like this.
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Don't do that, sit-up
straight belly button.
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Belly button. Belly
button tight dig in, okay.
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And as I dig in, I'm
gonna lift the opposite leg.
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Then I'm gonna come up here,
I'm gonna go the other way,
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dig in, lift the leg,
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lift the leg, dig it in,
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lift the leg, dig it in.
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And Francis, what's happening
with your stomach right now?
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Belly button.
Belly button's tight,
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belly button's tight,
what about you Eva Gale? Yeah.
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Yeah, did you not
forget? Not this time.
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Then I'm gonna go right in here
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and you go
straight over my head,
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and dig right
into the side, okay.
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I'm gonna come right
here and come around,
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you have to keep remembering to.
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Whatever that
we're talking about,
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being tired, and oh my goodness,
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I'm just, like I'm so weak.
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Remember what it
says in Isaiah 40:29?
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He gives strength to the weary,
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and He actually helps
to increase the strength
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in those that are weak.
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Do you like that
one? Yeah, that's good.
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Eva Gale....Francis
said that was hers.
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He gives strength
to those that are weak,
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and that's what
you need to think.
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So I'm backward
rolling now, okay.
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And you see how
I'm leaning forward?
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I am leaning
forward from the hip,
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see that I'm
coming back and forth,
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so I'm leaning
forward from the hip.
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Forward from the hip,
and I'm coming backwards
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with my towel, right back, yes.
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okay, so I'm
starting to wake-up that
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whole shoulder girdle, okay.
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And I'm using a towel
because usually you have a pain
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in one side or the other.
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Usually it's not both,
sometimes but usually it's one.
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And that's the reason is
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because we've
carried really heavy bags,
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purses, book bags on one,
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golf bags on one shoulder.
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And it really
injured our shoulder,
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so now we need to
use this to help us with.
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So now I'm gonna
come right down here,
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and I'm gonna lay that
towel right down there,
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just like that, okay.
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Now we're gonna deal
with our arms and our necks,
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because that has a
do with shoulders too.
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We have an
injury in your shoulder,
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you probably have injured
in your wrist, or an elbow,
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or up in through
the shoulder, all right.
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So it could, you're thinking
why I had that pain back
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here in my neck, is
because all of these,
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our muscles,
tendons and ligaments
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are hosted right
up in through here,
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that's where they start from.
So we're gonna put our hand
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out like that, put
our hand out like that,
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and with my toes,
I'm gonna go to my toes,
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and then to my
heels. And I'm gonna go down
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with my hands and
I'm gonna come back up,
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so I'm gonna go
down, and back up.
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And I'm gonna do this repeatedly
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because I'm
trying to stretch gently
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all of those
muscles, ligaments and tendons
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that might be causing
me a pain into my shoulder.
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And you see I'm not going up
over my head with this because
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I'm still warming up. Some
of you all start doing work
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and you hardly
haven't thoroughly warmed up
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through and stretched
out through your injured area
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in your wrists, in
you your shoulders,
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in your elbow, okay. So
I'm gonna up down, up down.
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I'm gonna go heel toe,
heel toe, heel toe, heel toe.
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Because I want to
move a little bit here,
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heel toe, heel toe.
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And now I'm gonna
just press up gently,
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press gently, push back,
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and push back,
okay. Then I'm gonna take
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it across my body,
just like that, okay,
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so I'm just gonna
work across my body,
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and just come up like
that, that's it, got it.
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Yep, you've got it.
Just like that stretching,
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just like that bring it across,
perfect, just like that, okay.
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And keep holding you
want to hold a little bit,
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because that's gonna
stretch your shoulder.
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So you just go
across, you are perfect,
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you are almost
perfect. You're gonna across,
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and you just pull that in,
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so you're kind of
like hugging yourself.
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And you feel the
stretch here, right.
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Okay. Good, that's good,
a good stretch right there.
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Then if you want
to, you're gonna bring
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this one across,
and just pull it back,
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kind of like hugging yourself.
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Yeah, so you can go
across just like that,
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just like that, and pull.
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So it's pulling
all through here,
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so it's kind of
like a hug. Yeah,
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and if that's how you
can remember it the best,
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that's how you want
to do it, hug yourself.
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Because you're
doing the same thing,
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you are stretching
through here gently
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without hurting that.
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So it's just like that
pulling, pulling, pulling.
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While you're doing this Francis,
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while doing this,
what are you keep in tight?
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Belly button. Say it loud.
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Belly button. Oh, that was good,
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I hope you heard that.
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And any of you guys
that are sitting right now,
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if you just
engaged that belly button,
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you're gonna
feel so much better.
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Hey, we're gonna put
that down, so what if we do?
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We warmed up all
through our upper body,
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because we work on shoulders,
we're trying to alleviate
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the pain in the shoulder, right?
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So we went
across, we went across,
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we did our hands down and up,
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because a lot of shoulder,
neck pain starts down here.
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And if just take a
moment to do a few of these
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just stretch and
hold and stretch and hold,
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it's gonna feel
better, more relaxed, okay.
00:09:56.82\00:10:00.15
So let's bring our shoulders
right up here to our ears, okay.
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Now I got my
hands on your shoulder
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and push down,
okay. So push them down,
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really hard, got
it. Bring it back up,
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big breathe,
what's happening here.
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Belly button. Thank
you, and push it back down.
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If she can keep
her belly button in,
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I don't want to hear
any whining from you guys
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at home that you
can't pull your belly button
00:10:27.60\00:10:28.97
in because you are,
aren't you? Oh, yeah.
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Okay, tight right.
Yeah. Yes, bring that up,
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I am just happy to be exercising
with somebody who is how old?
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90. Ninety, she's smoothening,
and she's likening this,
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our shoulder had to
do some strengthening.
00:10:44.49\00:10:46.29
And we're gonna show you,
how to do some strengthening
00:10:46.30\00:10:48.14
but before we do that
we're gonna put our hands
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together just
like that, and you know
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how we hugged our
self, this way? Yep.
00:10:52.67\00:10:55.37
Now we're gonna take our hands
and we're gonna bring them up
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just like we're saying a
prayer. And we're gonna go up,
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and as we go up,
what's happening here Francis?
00:11:01.16\00:11:05.14
Belly button. Belly button in,
00:11:05.15\00:11:07.58
and we're gonna lift our
elbows as high up as we can go.
00:11:07.59\00:11:11.08
And we're gonna
look at our elbows,
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and we...really lift the
chest and hold belly button's
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tight hold breathe,
breathe, breathe, push it up,
00:11:16.81\00:11:21.71
look up at the hands,
right there, Eva Gale,
00:11:21.72\00:11:24.07
just keep looking
it up because I want
00:11:24.08\00:11:25.21
to get that head up there. Yeah,
00:11:25.22\00:11:27.69
then we're gonna
bring it back down,
00:11:27.70\00:11:28.86
so we're gonna only
hold it for like, you know,
00:11:28.87\00:11:31.90
10-15 seconds, and
bring it back down.
00:11:31.91\00:11:33.97
We might do two or
three of those, okay,
00:11:33.98\00:11:35.67
so it stretches this whole area,
00:11:35.68\00:11:38.78
if you been sitting too long,
00:11:38.79\00:11:41.08
and you're cramped down
here, it's hard for you to get
00:11:41.09\00:11:43.16
a good breathe of air,
right. So we're gonna do
00:11:43.17\00:11:45.44
that one more time,
and we're go like this,
00:11:45.45\00:11:48.12
just like we are
praying, right. Belly button in.
00:11:48.13\00:11:53.46
Belly button in, you
heard that, here we go,
00:11:53.47\00:11:57.03
we're gonna go up
and we're gonna follow
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the hands with our eyes
and we keep the elbows in,
00:11:58.53\00:12:01.98
and we're gonna keep looking
up, looking up, looking up,
00:12:01.99\00:12:03.82
looking up,
looking up, looking up.
00:12:03.83\00:12:06.36
Big breathe, really
stretching that upper back
00:12:06.37\00:12:11.50
into the
shoulders, take big breathe,
00:12:11.51\00:12:14.41
come back down, excellent,
shake out those hands,
00:12:14.42\00:12:18.32
pretty good, huh,
yeah, all right, ready to go.
00:12:18.33\00:12:23.56
Now, we're gonna pick
up some bands here, okay.
00:12:23.57\00:12:27.84
We're gonna work some stretching
and strengthening moves.
00:12:27.85\00:12:31.94
Now, with the round shoulders,
I want you to go ahead
00:12:31.95\00:12:34.76
and put your
hands on your shoulders.
00:12:34.77\00:12:38.18
Because I want you to know
that there is a lot of people
00:12:38.19\00:12:41.89
that have
frozen shoulders, okay,
00:12:41.90\00:12:45.16
they damage them by
doing too much of something
00:12:45.17\00:12:49.07
or they overstress it. And
so we have to gently stretch
00:12:49.08\00:12:53.00
and strengthen, so, as
I've got my hands here,
00:12:53.01\00:12:55.54
I want the shoulders to come
up, forward and down and around.
00:12:55.55\00:13:01.14
So we're doing
shoulders circles forward
00:13:01.15\00:13:04.48
and we want to do at
least ten, maybe even 15 or 20.
00:13:04.49\00:13:10.21
Some of you might be so tighten
your shoulders so you need
00:13:10.22\00:13:12.79
to do it slowly and
put some time into it.
00:13:12.80\00:13:15.89
But once you've done
15 to 20, you'll be fine,
00:13:15.90\00:13:19.36
you reach your shoulders
really up, up and around.
00:13:19.37\00:13:24.70
Up and around, okay, now.
00:13:24.73\00:13:27.11
Right here is yours tight? Yep.
00:13:27.15\00:13:30.31
You are not lying, are you? No.
00:13:30.35\00:13:33.83
Okay, all right,
so this is tight,
00:13:33.86\00:13:36.75
so now we're gonna go backwards,
00:13:36.78\00:13:39.63
okay, and when you go back
00:13:39.67\00:13:40.71
I want your
shoulder blades to be tight.
00:13:40.72\00:13:43.07
Almost as if you have a pencil
between your shoulder blades
00:13:43.08\00:13:46.46
and you're squeezing them.
And then push down, push down,
00:13:46.47\00:13:50.88
and then come
forward open them now,
00:13:50.89\00:13:53.84
and then come up, and as
you push down and around,
00:13:53.85\00:13:57.67
put that pencil
there and really squeeze
00:13:57.68\00:13:59.84
it in tight, got it, okay.
00:13:59.85\00:14:02.66
For people with
shoulder discomfort,
00:14:02.67\00:14:05.45
what I'm doing
right now, is a big deal,
00:14:05.46\00:14:09.28
it is a big
deal. Because you know,
00:14:09.29\00:14:11.83
when you have pain back here,
00:14:11.84\00:14:13.48
it can really give
you a problem, okay.
00:14:13.49\00:14:16.57
Now we're gonna
pick up our bands,
00:14:16.58\00:14:18.50
you don't need to
be afraid of these,
00:14:18.51\00:14:20.06
Eva Gale and
Francis. I'll gonna show you,
00:14:20.07\00:14:24.83
not to be afraid of
them, it's stretching
00:14:24.84\00:14:27.59
these are resistance
bands and you can use
00:14:27.60\00:14:30.79
a simple towel, okay. And
I know obviously you've used
00:14:30.80\00:14:34.98
towels very
effectively, very nicely,
00:14:34.99\00:14:37.15
and you can still use the
towel. So if you want to do
00:14:37.16\00:14:39.50
all the moves with a towel,
00:14:39.51\00:14:41.29
you just get a
towel, okay, that's fine.
00:14:41.30\00:14:44.51
We're gonna use
some bands today,
00:14:44.52\00:14:46.63
but you can use a towel
00:14:46.64\00:14:47.65
doing all the
moves that we're doing.
00:14:47.66\00:14:49.89
So here we go, we're gonna start
00:14:49.90\00:14:51.37
with our bigger muscles,
and we start with our deltoids.
00:14:51.38\00:14:55.87
We're gonna move into
our biceps and triceps, okay.
00:14:55.88\00:15:00.17
So we're gonna take this,
00:15:00.18\00:15:01.42
and we're gonna
hold the band on one side
00:15:02.48\00:15:08.29
and just put it down, okay.
00:15:08.33\00:15:10.66
And I'm gonna bring
my elbow right here,
00:15:10.67\00:15:12.66
so we're gonna start easy first.
00:15:12.67\00:15:13.90
So I'm just
hanging on like this,
00:15:13.91\00:15:15.23
we're gonna bring it
down here like that, perfect.
00:15:15.24\00:15:18.34
And I got this one like
this, and I'm waving, yep,
00:15:18.35\00:15:23.24
and I'm just gonna
go up to see my elbow,
00:15:23.25\00:15:25.68
I'm gonna go
straight up just like that.
00:15:25.69\00:15:28.36
Facing my elbow, I
want my elbow forward,
00:15:28.37\00:15:31.30
okay and my thumb is back.
00:15:31.31\00:15:33.35
And I'm gonna go
up just like this,
00:15:33.36\00:15:35.27
so this is a gentle work
for shoulder for deltoid, okay.
00:15:35.28\00:15:40.33
So I'm gonna go straight
up and come back, perfect
00:15:40.34\00:15:45.23
and I'm gonna look at my wrist,
00:15:45.24\00:15:47.50
make sure my wrist is
not bent, I want it straight.
00:15:47.51\00:15:51.64
Yeah, and I'm
gonna go straight up,
00:15:51.65\00:15:53.77
and then I'm bring
it right back down.
00:15:53.78\00:15:55.18
Okay, so we are go up,
back down and keep going,
00:15:55.19\00:15:59.09
because this is
where you should feel it.
00:15:59.10\00:16:01.72
Yes, just like that like
you're raising your hand,
00:16:01.73\00:16:04.45
like pick me, pick
me, like that, yeah.
00:16:04.46\00:16:07.80
Friends, if you
painted before, painted?
00:16:09.32\00:16:12.84
Yeah long time
ago. Long time ago,
00:16:14.07\00:16:16.19
well you remember painting,
well this is like painting,
00:16:16.20\00:16:18.94
but my elbows forward, okay.
00:16:18.95\00:16:21.35
So if you are pulling
up, and coming back down,
00:16:21.36\00:16:24.38
where you feeling that Eva Gale?
00:16:24.39\00:16:26.47
Should be right
here. Right in here.
00:16:26.48\00:16:28.18
Yeah, right here,
that's where you want,
00:16:28.19\00:16:30.95
if you're doing
this at home with us,
00:16:30.96\00:16:32.92
even with the towel.
00:16:32.93\00:16:34.79
If you're doing this at home,
00:16:34.80\00:16:36.92
don't bring your
elbow out like this yet.
00:16:36.93\00:16:38.60
Come in here, and just
go straight up, and resist.
00:16:38.61\00:16:41.83
See I'm pulling back
with this, keep going.
00:16:41.84\00:16:44.42
I'm gonna go up like that.
00:16:44.43\00:16:45.84
And I'm gonna
keep mine belly button,
00:16:47.25\00:16:48.83
tight, and in, so that
it doesn't hurt my back
00:16:50.62\00:16:53.98
so I'm resisting and pulling.
00:16:53.99\00:16:57.16
So I can be very,
00:16:57.17\00:16:59.69
have very good
work even with my towel.
00:16:59.70\00:17:03.02
But you see the
direction; my elbows going now,
00:17:03.03\00:17:05.58
are you feeling this here?
00:17:05.59\00:17:07.40
Good, I hope you
are feeling right there
00:17:07.41\00:17:09.22
because we're gonna switch okay.
00:17:09.23\00:17:11.20
Now we're gonna
go the other side,
00:17:12.60\00:17:14.26
so I'm gonna grab and grab
00:17:14.27\00:17:16.28
and if you got a towel,
grab it, put it down here.
00:17:16.29\00:17:18.61
Don't go out, come this way,
00:17:19.68\00:17:22.36
and you're gonna go
right up there, just like that.
00:17:22.37\00:17:25.30
As I've got the wrong hand?
00:17:25.31\00:17:27.48
No you're doing good,
00:17:27.49\00:17:28.70
hold that one down by
your side, right there.
00:17:28.71\00:17:31.14
Your all way down,
then you are right here
00:17:31.15\00:17:34.20
just like this, like
you're gonna suck your thumb.
00:17:34.21\00:17:36.84
Just like that.
Yeah, yeah, you got it,
00:17:36.85\00:17:39.89
right here see, put the
hand right here at the chin.
00:17:39.90\00:17:42.52
Yeah, now I'm gonna go up
and I won't hurt my shoulder,
00:17:44.05\00:17:49.69
I'm gonna help strengthen it,
because I'm working my deltoid.
00:17:49.70\00:17:53.74
Big breathe, push,
my wrist stays neutral,
00:17:53.75\00:17:58.30
back down keep
going. How you're feeling?
00:17:58.31\00:18:00.51
Get it right here. Yeah.
00:18:00.52\00:18:02.14
That's what we want,
right here in the deltoid.
00:18:02.15\00:18:03.97
Keep going you
can use your towel,
00:18:03.98\00:18:06.07
keep your elbow
forward, you're doing good.
00:18:06.08\00:18:08.55
Yep, you're gonna bring it
00:18:08.56\00:18:11.30
right there and come up.
00:18:11.34\00:18:14.05
You're gonna bring
that right down there,
00:18:15.36\00:18:17.48
because I want you to feel
that working really hard, right?
00:18:17.49\00:18:20.41
Yes, big breathe.
00:18:21.50\00:18:24.06
So Francis is
gonna get strong today.
00:18:24.07\00:18:28.56
She's gonna be able to
put up her dukes really well,
00:18:28.57\00:18:32.17
right? Yeah.
00:18:33.93\00:18:35.75
Are you tightening your tummy?
00:18:35.79\00:18:37.17
Oh yeah. Okay, don't lie.
00:18:37.21\00:18:39.57
No I'm not. You
wouldn't lie, right?
00:18:39.58\00:18:44.56
Not at 90 you've
learned not to lie, right.
00:18:44.57\00:18:47.00
Keep tight, right
here, do you feel it?
00:18:49.33\00:18:51.91
Yeah. Ah, that's
the resistance that
00:18:51.92\00:18:55.65
we need to finally strengthen
through our shoulders.
00:18:55.66\00:19:00.68
And we can use it with
a towel or a band, okay.
00:19:00.69\00:19:04.08
So after we've done that
00:19:04.09\00:19:05.35
and we've built up a
lot of tension here, right?
00:19:05.36\00:19:08.31
Then we're gonna do
a little rolls again.
00:19:08.32\00:19:10.90
See that just the little rolls,
so bring those shoulders around
00:19:10.91\00:19:15.05
just to rest,
okay, so just like that.
00:19:15.06\00:19:19.12
And before we move
on, we're gonna take,
00:19:19.13\00:19:22.15
tighten up, I'm gonna put
00:19:22.16\00:19:24.02
my hand behind me and
pat myself on the back.
00:19:24.03\00:19:28.93
So it's a little
stretch, pat myself on the back
00:19:28.94\00:19:32.12
and put my hand behind me.
00:19:32.13\00:19:33.49
Yeah, just like that perfect.
00:19:34.78\00:19:36.83
So it's just a
little range of motion,
00:19:36.84\00:19:39.25
then I'm gonna come back
up, and I'm gonna pat myself
00:19:39.26\00:19:42.97
on the back with the other hand.
00:19:42.98\00:19:44.95
And bring that
other hand underneath.
00:19:44.96\00:19:47.06
So I'm gonna go
underneath here, back behind.
00:19:47.07\00:19:49.98
Yeah, you got it, you got
it. You did it, you did it.
00:19:49.99\00:19:53.27
Perfect, and
then come back around,
00:19:53.28\00:19:57.24
so it's a kind of like
a little range of motion.
00:19:57.25\00:20:00.23
Now I'm explaining,
if you shoulder pain,
00:20:00.24\00:20:05.77
this one is gonna
be very difficult.
00:20:05.78\00:20:09.36
And I'm doing it, because I want
00:20:09.37\00:20:10.91
you at home to pay
attention, some of you have
00:20:10.92\00:20:14.64
limited range of joint
motion in your shoulder
00:20:14.65\00:20:17.56
and you don't even know
it, you just know that you
00:20:17.57\00:20:20.33
kind of stop doing anything
when you go here, you just quit.
00:20:20.34\00:20:23.93
But that's not
normal functional range
00:20:23.94\00:20:26.88
and that's what we
want to try to accomplish.
00:20:26.89\00:20:29.23
And so I'm just
going behind my back,
00:20:29.24\00:20:31.20
patting myself on the shoulder.
00:20:31.21\00:20:33.63
And if I can touch my
finger, that's the test, okay.
00:20:33.64\00:20:38.36
And I come out,
pat, did you get it? No.
00:20:38.37\00:20:41.59
But you did it, you getting
it up there, that's good.
00:20:42.94\00:20:46.00
Bring that one under,
bring it and pat yourself
00:20:46.01\00:20:47.91
on the back, perfect.
00:20:47.92\00:20:50.50
So it's just a
joint range, okay.
00:20:50.51\00:20:54.69
Now we're ready to start working
on these front arm muscles,
00:20:54.70\00:20:57.83
so we're gonna take it now
00:20:57.84\00:20:59.30
and we're gonna
put it under our toes.
00:20:59.31\00:21:01.61
And again, if want
to do it with the....
00:21:01.62\00:21:05.62
just the towel, I can do that.
00:21:05.63\00:21:08.16
I'm gonna bring it down
here and I'm gonna pull,
00:21:08.17\00:21:10.45
I am gonna resist,
and I'm gonna pull down
00:21:10.46\00:21:13.49
and bring it up and I'm
gonna pull and bring it back up,
00:21:13.50\00:21:17.35
so I am gonna pull
down, and bring it up.
00:21:17.36\00:21:20.68
So I'm working the
back of the arm muscles,
00:21:20.69\00:21:23.20
I'm gonna work at the
front of the arm muscles.
00:21:23.21\00:21:25.15
Back and front, but
now, we've got a band,
00:21:25.16\00:21:28.86
so we're gonna
come right here, okay.
00:21:28.87\00:21:31.91
So you can keep doing that
with the towel, be just fine.
00:21:31.92\00:21:34.76
And if you have some weights,
00:21:34.77\00:21:37.21
if you want to
put little weights,
00:21:37.22\00:21:38.42
or bigger weights in your hands
00:21:38.43\00:21:39.95
and do this with these,
that's perfectly fine too.
00:21:39.96\00:21:42.38
So this is very adaptable,
okay, so I'm right here.
00:21:42.39\00:21:46.43
And what's the first
thing that I'm gonna do,
00:21:46.44\00:21:48.41
Francis right here? Button in.
00:21:48.42\00:21:51.38
Belly button in and
what about shoulders?
00:21:51.39\00:21:53.86
Oh, shoulders back.
Shoulders down and back,
00:21:53.87\00:21:57.01
so I'm in a ready
position, all right.
00:21:57.02\00:22:00.36
so I'm gonna come forward
here, and I'm gonna come up.
00:22:00.37\00:22:03.99
And I'm gonna bring it back down
00:22:04.00\00:22:05.14
and I'm gonna
tightening my stomach, pull.
00:22:05.15\00:22:08.33
Bring it back down.
00:22:08.34\00:22:10.22
So keep going, let me explain,
00:22:10.23\00:22:12.65
Eva Gale has a
heavier resistance band
00:22:12.66\00:22:16.68
because it's thicker.
00:22:16.69\00:22:17.66
And Francis has a lighter one,
00:22:18.75\00:22:21.43
that I would use
if you would injury,
00:22:21.44\00:22:23.26
or if we need to go
lighter with other band
00:22:23.27\00:22:26.08
to give them adequate pull
because it is not as thick.
00:22:26.09\00:22:30.07
That's how you determine whether
they're heavy, medium or light.
00:22:30.08\00:22:34.73
And as we pull, and we
want to keep our elbows in here,
00:22:34.74\00:22:37.85
right there, and
pull and come back down.
00:22:37.86\00:22:40.50
When we breathe,
we're pulling, what we do?
00:22:40.51\00:22:43.12
We'll laugh, and
we'll cover this one,
00:22:44.27\00:22:46.59
when we do some strength work.
00:22:46.60\00:22:48.58
I'm gonna do strength training
one on one coming up shortly.
00:22:48.59\00:22:52.80
But this is just
the beginning because
00:22:52.81\00:22:54.87
this is gonna help with
the shoulder issues, okay.
00:22:54.88\00:22:58.58
Because when
your shoulder hurts,
00:22:58.59\00:23:00.55
you don't use your
arms, I know if you know that.
00:23:00.56\00:23:04.12
Some of you kind of know that,
00:23:04.13\00:23:05.50
but you don't realize
how weak you're getting.
00:23:05.51\00:23:08.09
You are doing good,
Francis, keep those elbows in,
00:23:08.10\00:23:12.07
tight stomach, right?
00:23:12.08\00:23:14.48
Okay, next time,
I'm gonna point you,
00:23:14.49\00:23:16.42
and I want you to
say, tight stomach.
00:23:16.43\00:23:18.98
Sorry what? Tight stomach,
00:23:18.99\00:23:20.56
tighten it up, belly button in.
00:23:22.04\00:23:23.42
Oh, okay. Yeah, you got it.
00:23:23.43\00:23:25.73
Big breathe pull.
Okay, now open the hands,
00:23:25.74\00:23:30.87
pull right here, keep
your elbows in, pulses.
00:23:30.88\00:23:35.40
You work in. Yeah.
00:23:38.27\00:23:40.46
How you're doing?
You doing all right?
00:23:41.68\00:23:43.98
Yeah. Come on breathe,
00:23:43.99\00:23:45.69
breathe, breathe, and breathe.
00:23:45.70\00:23:49.53
And bring it down.
Yeah, very good, all right.
00:23:49.54\00:23:55.24
So I'm gonna
bring this. Right here,
00:23:55.25\00:23:58.74
again I'm gonna
hang on to it right here,
00:23:58.75\00:24:01.50
I'm gonna hang
on to it right here.
00:24:01.51\00:24:02.68
So I'm just gonna
like that, go like this.
00:24:02.69\00:24:05.07
So if I had a
towel do the same thing,
00:24:05.08\00:24:08.10
hold on here, hold on here.
00:24:08.11\00:24:09.53
I'm gonna resist, I'm
gonna pull that arm back,
00:24:11.00\00:24:14.06
see that, pull that arm back.
00:24:14.07\00:24:17.98
So I have a band, it's
gonna make a little harder,
00:24:17.99\00:24:20.41
so I'm gonna have this here.
00:24:20.42\00:24:22.36
And I'm gonna take this
hand and just pull it back.
00:24:22.37\00:24:25.98
And I want to see the
back that arm muscle working.
00:24:25.99\00:24:29.21
So when I ready to go back,
00:24:29.22\00:24:30.69
I don't want to walk
my arm on my elbow, okay.
00:24:31.69\00:24:34.95
I want to, we're
used the muscles.
00:24:34.96\00:24:36.59
And when you bring it back
up, if you don't make it harder,
00:24:37.10\00:24:39.45
you just crank here.
And pull, you got it?
00:24:39.46\00:24:43.86
Yeah. Yeah, pull it back.
00:24:43.87\00:24:47.08
So working that
backs of the arms,
00:24:47.09\00:24:49.09
and you're working
the posterior deltoid,
00:24:50.15\00:24:53.81
when you're doing this work.
00:24:53.82\00:24:55.39
And as you're doing this,
00:24:55.40\00:24:56.41
what you want to
remember at home.
00:24:56.42\00:24:59.04
You tend to want to do
this, when you're pulling it.
00:24:59.05\00:25:01.80
Drop those shoulders, pull.
00:25:01.81\00:25:04.52
Don't lock that
arm, as you pull.
00:25:05.94\00:25:08.64
Oh, that's good, I see a little
shaking going on there, Eva Gale
00:25:08.65\00:25:11.34
That's good,
yes, keep that down,
00:25:12.38\00:25:15.29
and keep your
shoulders down. Excellent work,
00:25:15.30\00:25:18.71
you are kicking
it, aren't you Francis?
00:25:18.72\00:25:21.96
What? You are
kicking it, you are doing it.
00:25:21.97\00:25:25.35
Okay, okay.
00:25:25.36\00:25:26.33
I hope you are kicking it at
home, that's what I'm hoping.
00:25:28.05\00:25:31.33
Now we're gonna change, okay,
00:25:31.34\00:25:33.23
so now bring the
other hand up here.
00:25:33.24\00:25:35.06
And we're gonna put
the other hand down here.
00:25:36.29\00:25:37.76
Okay, so I'm gonna
hold it just like that,
00:25:39.36\00:25:42.03
and I'm gonna go
down. I want to feel that...
00:25:43.37\00:25:46.91
start to work, you got it.
00:25:46.92\00:25:49.19
Push, breathe, just remember
we got work just a little bit
00:25:49.20\00:25:54.96
to get that strength
that we talk about, you know.
00:25:54.97\00:25:58.33
The Bible is full of text about
strength and about guidance,
00:25:58.34\00:26:03.30
and wanting you to be strong.
00:26:04.62\00:26:06.88
So just remember, it
takes a little work, okay.
00:26:06.89\00:26:09.99
So I'm gonna pull
it down, keep going,
00:26:10.00\00:26:11.58
you're doing
good, you're doing good.
00:26:11.59\00:26:13.59
Just hang on to it;
you're doing really good,
00:26:15.08\00:26:17.85
just hold on to it straight on.
00:26:17.86\00:26:19.91
You're gonna hang on to
it and pull that sucker down,
00:26:19.92\00:26:22.90
there you go, breathe,
and what happening right here?
00:26:22.91\00:26:26.28
It's in. It's in,
and Francis does not lie,
00:26:27.25\00:26:31.53
okay, so it better be in,
00:26:32.69\00:26:34.81
all of you at
home, so we're pulling.
00:26:34.82\00:26:38.46
So we in trying to help
you with shoulder issues,
00:26:38.47\00:26:41.55
pulling, puling, and pulling
00:26:41.56\00:26:44.56
Big deep breathe bring
those hands down, okay.
00:26:44.57\00:26:48.49
So we worked the
muscles, we worked the biceps,
00:26:48.50\00:26:51.04
we worked the triceps.
00:26:51.05\00:26:53.39
We've talked about
the neck, and the arms,
00:26:53.40\00:26:57.36
and how it
contributes to shoulder pain.
00:26:57.37\00:27:00.05
If you've injured your shoulder,
just need to be careful,
00:27:00.55\00:27:03.03
go slowly, okay.
00:27:03.04\00:27:04.85
So as we're starting
to, to slow down for today.
00:27:04.86\00:27:09.23
We're gonna take our ear
00:27:09.24\00:27:10.46
and put it on our
shoulder just like that,
00:27:10.47\00:27:12.62
and stretch a little, and then
we're gonna bring it back up.
00:27:12.63\00:27:15.10
And every time we do it,
we're gonna drop our shoulders,
00:27:15.11\00:27:17.59
and the belly buttons, what? In.
00:27:17.60\00:27:19.88
In, and drop that ear down,
00:27:19.89\00:27:22.83
just like that,
and bring it back up.
00:27:22.84\00:27:26.12
Take a big deep breathe,
drop the shoulders, okay.
00:27:26.13\00:27:29.51
When you're
turning your ear down,
00:27:29.52\00:27:31.14
make sure that you
don't turn your chin.
00:27:31.15\00:27:33.51
You want that ear down you
want to feel the stretch there.
00:27:33.52\00:27:35.77
Drop your
shoulders, take a big breathe.
00:27:35.78\00:27:38.31
So I want you to understand,
that some of these things
00:27:38.32\00:27:40.86
that we're dealing with.
00:27:40.87\00:27:42.82
You just don't want to do
it anything because it hurts.
00:27:42.83\00:27:45.89
We're here to serve
one and other in love.
00:27:45.90\00:27:49.61
Galatians 5:13.
Just remember you guys,
00:27:49.62\00:27:55.22
at home He gives
strength to weary
00:27:55.23\00:27:57.91
and He increases
the power of the weak.
00:27:57.92\00:28:02.12
You liked it, didn't you? Yeah.
00:28:02.13\00:28:04.35
Yeah, you're doing good.
00:28:04.36\00:28:07.32
Keep your stretching going
on and then give yourself a hug,
00:28:07.33\00:28:10.97
remember that
right there is gonna
00:28:10.98\00:28:12.60
help relieve a lot
of shoulder issues.
00:28:12.61\00:28:14.64