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
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before beginning
any exercise program.
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Hi there. Thank you for joining
us for "Body and Spirit. "
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Today, we're gonna do
the Walkers Daily Dozen.
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I'm Jeanie McDonald Weaver,
and we want to do this with you.
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Hi there. You are gonna do
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the Walkers Daily
Dozen with us today.
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And we are already starting,
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so while I'm
explaining some of this,
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you will see me
moving back and forth.
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All I'm doing is
bending my knees.
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I'm here with Summer.
And I'm here with Pam.
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And believe it or not
they are mother and daughter,
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you thought they were sisters,
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but they are
mother and daughter.
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And, Pam is a little worried
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because she has some, you know,
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health concerns
and she is a Walker.
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And so if she is a Walker,
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she needs to be doing
the Walker's Daily Dozen.
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And I'm gonna, I've got
this whole little program
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and work people through
this from a physical therapist,
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physical therapist in Michigan
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and her name is
Sherry McLaughlin
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and it's a great chart
that we're gonna be going
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right down through.
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So, I'm gonna
take you through this,
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so that you can get out
there and walk better, okay.
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So, we're bending our
knees that's all we're doing,
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we're not lifting
our feet or anything.
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We're just starting the
hips, starting to get moving.
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We've done a number
of ways of warming up
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and we typically will use a
ball and we'll do some stepping
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or we do some Zrotationals.
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Well we're gonna do the
Walker's Daily Dozens today.
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And we're gonna start
out with simple squats
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and I will put them right there,
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so that we can
walk go through them.
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Pam is gonna be
doing some modifications
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and there is
many of you out there
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who have a good walking program,
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but you don't move
in any other plain.
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So we're gonna try
to help your walking
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be more comfortable
and more beneficial,
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because when you warm
up all through your body
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and some of the multiplayer
moves that we're going to do,
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you get much
more out of your walk
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and you tend to not get
cramps and hurt so much.
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Okay, sound
good, sound good, Pam?
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Sounds good.
Sounds good, Summer.
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Summer is gonna
really walk today hard.
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We're gonna start
with just a simple squat,
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and this is the primary
move and a lot of warming up.
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This is the
squat and reach, okay.
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So, I'm just gonna have my
hands just right here beside me
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and all I want to do is push
my rear end back just like that,
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keep my chin tuck
and just reach out.
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And if I had
somebody that has back issues.
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Pam has some back issue,
she also has fibromyalgia.
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And so you may see
Pam take and just rest
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while Summer and
I continue going.
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Anybody with fibromyalgia
you have total permission
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and you must
stop and take breaks.
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So, I'm taking
a break right now,
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so as we go on down, so
you're gonna come with me.
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We're gonna do the
sit and squat and reach,
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it's a squat and
reach, and I would tell Pam
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that I want you to reach just
under the chin and come back.
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I wouldn't have you
reach all the way out.
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I'll just have you
come right to here,
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but I will have you do
the same thing of keeping
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that back really
extended 0pushing the hip back,
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so you're doing a hip hinge.
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Typically when you do
this you want to look up.
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We've talked about this before,
but I don't want you to look up,
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I want you to keep
your chin tucked and down.
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So we're gonna bend
and push the rear end back.
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I want to see
those knees bending.
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You're keeping
your knee straight.
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We don't want
you to do that daily.
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to just fall forward, okay.
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So don't make it too
hard, just fall forward.
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Excellent,
excellent, get those knees bend.
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Yeah, you're so small,
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so you think you
cannot bend your knees,
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you are same size
as the rest of us.
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Push back, bend the
knees, there you go,
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got to bend those knees to
take the pressure off the back.
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So, we're gonna do
two steps of ten of this.
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Now, I may move on to
this and then come back,
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so we got one more and
then we're gonna move on
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and this is the
overhead press, single arm press
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and I'm gonna stand on one leg.
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You're gonna see
Pam stay on both feet.
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She is gonna
have one toe back here
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and the whole foot
down and she is pushing up,
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she is going to keep that toe
there, that's a modification.
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Summer is gonna bring the leg
up all the way up off the ground
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and she is gonna come
down and push it back up,
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and as she comes
down, she is just gonna push
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her hip out just a little
bit and then push back up,
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down and push back up.
So, I want to see, keep going,
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I want see that knee
just a little bit soft,
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and as she is
pushing up that hip goes out
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just a little bit.
As she is coming down,
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then as she is
pushing up it's straight,
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then she is coming
down it's pushing out.
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Then she is coming up and she
is going to keep her foot down.
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You're gonna come
down with that to come down
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and then push
back. So, I wanna see
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this a little
bit of hip rotation,
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it's little bit of a
hip push out right there.
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So as you come
down, your hip pushes out,
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then you press up.
And the reason you want do
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this kind of a thing
especially if you can do it
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without touching both
feet, but if you need to touch
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one toe lightly you
can, you still do the work.
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You are working both
sides, you are loading one leg.
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It's keying up
all those muscles,
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all the way up to chain
there and as you come down
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you are pushing this hip
out and then going straight,
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And we're gonna do like
two sets of ten on each leg.
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So, we're gonna come back
here, stop and rest anytime
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you're feeling
tight, okay that's all right
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because we're
just waking things up,
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this is a mobility thing.
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Again, walkers walk,
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they stay walking in one plain,
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that's great we
want you do that.
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However, if you can do
something that's gonna help
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you get more of your
walk, won't you want do that?
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I sure would. So I'm
gonna come right here
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and I'm gonna switch,
okay. You are gonna use the toe,
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you are not,
you're gonna be up there
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because you are young and
you don't have any problem
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with you knees
or hips or anything,
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you just pull it, right. Right.
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So you are
gonna come down there,
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push it up and come up,
yeah, you're gonna go half.
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So even doing the
modification by not,
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by using your toe like
Pam is doing like I'm doing.
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I'm not gonna have her reach
all the way up with her arm
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because she has some
vertebrae issues, okay.
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I want to help, we want to
help. We don't want to hurt,
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we just want
get the hip muscles.
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We want to get the lower back
all the laps tuned into this,
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so we can get more of our
walk, breath and come back
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I have just two more
press, push that hip out,
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push back up, that
was two, right, Pam.
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You want to do
how may more, okay.
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Okay, so right here
check out, and so remember
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you have permission
that if you feeling like ooh,
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this is little much,
take a break and just work,
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keep moving don't just stand,
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keep moving but
you could take a break.
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So the next one is you gonna
just lay yourself bend over
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from the hip, not the
waist that's different, okay.
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And you see here
Summer's legs were really
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lock back there a
bit. So, we want to bend
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those knees Summer,
okay. And we want to straighten
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our back and come back
up. So, if I unlock my knees
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and I swing the hip back,
I've got a nice hip hinge.
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Keep those knees soft
because I'm gonna let myself
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come over here, I'm
gonna shift my weight
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into one leg again
and put one leg back
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you're gonna put the
toe down, you are not.
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And I'm gonna
reach, and then reach
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one of the primary
things here I don't want crank
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my neck up here, I
want to keep it down.
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I want to be looking down
there, down there pressing
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and I want to
reach and touch an object
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about four to six
inches off the ground, okay.
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Now, I'm gonna put the leg
down, hands here and I'm gonna
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let myself come back up.
So, I'm gonna use my legs
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to get myself backup,
but I got two legs right,
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so I've have to do
it on both sides right.
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God had a sense of humor
when He created us you all.
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He knew we can only
take care of two legs,
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He wanted to give
us four, all right.
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So, we're gonna put
this toe back, are you ready.
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We're gonna bend, let
us self hip hinge over
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and we're gonna come down
there, I'm gonna reach, reach.
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I'm gonna keep one
leg down if we need it.
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We're gonna keep
it up if we don't,
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we're gonna keep
that back extended,
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tummies pulled in
and we're reaching,
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I want keep the chin tucked,
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breath, breath,
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breath, breath,
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just a couple more reaches.
How are you doing, Pam? Fine.
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Good, you doing
all right, Summer?
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Yeah, I see you got
that foot on that chair,
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get that foot off that
chair. Okay, I'll tell you,
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you're gonna watch
these young folks today.
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Okay the next one is Warrior II.
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So, we're just
standing here, right.
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All I'm gonna do is take one
leg and just step out like that,
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just like that,
as we do...either way
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yeah just put your foot there,
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first, second thing
you want do is what?
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Belly button in, but
don't hold your breath,
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don't hold your breath
out there, I know you are.
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So see I just
stepped my toe out,
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step the toe
out, step the toe out.
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Now, you see I'm pretty wide.
I don't want Pam to go wide.
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I want her to do minimal.
So if you have any other issues
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and you are thinking
all I can do is walk,
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I can't do anything
else. You are the one
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who I want you to modify, okay,
don't say I can't, just modify.
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Our text for today
actually is about that,
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and I'm gonna just my
hands out. Philippians 4:13,
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I can do everything through
Him who gives me strength,
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strength and you had
used that a lot, right.
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Okay now see the
direction your toe is going,
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that's the direction
your knee is gonna go.
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You are just gonna push
that down right and stay back,
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stay back, you just
want that knee to go.
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You don't want
to bring your body,
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you are just gonna
hold it right there.
00:11:16.21\00:11:17.56
And you should feel
pressure right here,
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a little tiny bit
of a stretching here,
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but pressure there.
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If you want to
make it even more,
00:11:25.68\00:11:27.81
if I've got somebody out
there that can this is like,
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oh I can do more
then that, great,
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step way out there and
really go for it, okay.
00:11:33.74\00:11:37.65
But if you need to
modify, this is the Warrior II.
00:11:37.66\00:11:41.53
You are just pressing in
and come back and pressing in.
00:11:41.54\00:11:45.16
And now I want to
just look toward my finger,
00:11:45.17\00:11:47.54
toward my toe, I want
to really stretch that,
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press back and come
back and press back.
00:11:51.23\00:11:56.90
So, I'm just gonna do maybe
eight to ten presses this side,
00:11:56.91\00:12:01.21
then I'm gonna switch
and go the other side,
00:12:01.22\00:12:03.26
so my toe is forward
here and my toe is bent here
00:12:03.27\00:12:07.28
and I'm starting to put pressure
in the quad, not the knee.
00:12:07.29\00:12:11.93
Make sure that you be
careful that you don't take
00:12:11.94\00:12:14.70
that knee over the toe.
You don't need to do that,
00:12:14.71\00:12:17.50
in fact I don't
want you to do that
00:12:17.51\00:12:19.21
and you gonna
press down and come back,
00:12:19.22\00:12:20.99
and press down and come back.
And then you are gonna give it
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a big push, we don't
want to hurt your back,
00:12:22.73\00:12:25.82
okay so make it all
right there. Yeah, press okay,
00:12:25.83\00:12:31.76
now I'm gonna tighten
in. If I have back issues,
00:12:31.77\00:12:35.01
I'm not gonna take a
big move and pull my leg in.
00:12:35.02\00:12:38.09
I'm gonna press
it back like that
00:12:38.10\00:12:40.80
and I'm gonna stand
here, and I'm gonna step out
00:12:40.81\00:12:43.93
the next side, right.
So, you are gonna turn
00:12:43.94\00:12:46.15
that toe and you go way,
out there as far as you can.
00:12:46.16\00:12:50.06
If you had a hip
issue, don't go so far,
00:12:50.07\00:12:55.23
but try it, okay.
00:12:55.24\00:12:57.57
If Pam can do it,
you can do it, right Pam?
00:12:57.58\00:13:01.29
Pam told me, that when she
get diagnosed with fibromyalgia
00:13:01.30\00:13:06.48
that she took a
attitude of 'if it hurts,
00:13:06.49\00:13:10.41
move' instead of if it
hurts roll up in a ball.
00:13:10.42\00:13:14.63
So Philippians 4:13
would be her text, right?
00:13:14.64\00:13:18.83
I can do everything through Him
00:13:18.84\00:13:21.88
who gives me strength, okay.
00:13:21.89\00:13:25.77
So, we're gonna come right.
right, yeah just come right in,
00:13:25.78\00:13:28.45
bend that knee
come right into it.
00:13:28.46\00:13:30.05
Right, till you
feel the stretch,
00:13:30.06\00:13:32.34
till you feel that moving
in, put in a little weight
00:13:32.35\00:13:34.61
in there, got it.
Yes, you can go lot more,
00:13:34.62\00:13:39.66
good, good, good, keep
going, press it out there,
00:13:39.67\00:13:43.06
press it out there,
you're going in the direction
00:13:43.07\00:13:44.91
of the toe and your
other toe wants to go straight,
00:13:44.92\00:13:47.79
straight on because my
body is pretty straight.
00:13:47.80\00:13:50.21
I'm not turned this
way, I'm turned this way,
00:13:50.22\00:13:53.18
but I'm pushing into that
then I'm gonna look toward
00:13:53.19\00:13:55.74
those fingertips and I'm
gonna feel it right in here.
00:13:55.75\00:14:00.56
So I'm waking this
up, I'm waking this up,
00:14:00.57\00:14:03.22
I'm getting my ankles
actually more flexible by going
00:14:03.23\00:14:07.36
through this, and I'm
gonna come back in carefully,
00:14:07.37\00:14:10.83
be right in here and
I'm gonna do what's called
00:14:10.84\00:14:14.49
the Walker's arms, okay.
00:14:14.50\00:14:19.14
So, if you're walking
your arms are going like this
00:14:19.15\00:14:22.34
you know if you
walking fast, right.
00:14:22.35\00:14:24.29
So, I'm gonna put one
foot in front of the other
00:14:24.30\00:14:27.02
and for those who
you have balance issues,
00:14:27.03\00:14:30.40
do this close to a counter
or table that you can put
00:14:30.41\00:14:35.25
your hand on that
because is it balance
00:14:35.26\00:14:37.36
a little balance test as well.
One foot in front of the other,
00:14:37.37\00:14:42.12
kind like on a
straight line, okay.
00:14:42.13\00:14:44.87
Now here is the deal
that I want you to do Pam.
00:14:44.88\00:14:47.13
I want you to open, see that.
So, you have my affirmation
00:14:47.14\00:14:50.95
to do that, you don't.
I want you straight over
00:14:50.96\00:14:54.82
that toe just like that, okay.
Now, I'm gonna soften my knees,
00:14:54.83\00:14:59.93
I'm gonna stay on
my surfboard, see.
00:14:59.94\00:15:02.29
I'm gonna bring my arms up here.
I'm gonna tight in and I go
00:15:02.30\00:15:06.47
one and two and three
and four and five and six
00:15:06.48\00:15:11.88
and seven and eight and
nine and ten and stay with it.
00:15:11.89\00:15:17.15
Two second set, breath,
force it on the surfboard,
00:15:17.16\00:15:21.32
keep those knees
locked, not locked, unlock.
00:15:21.33\00:15:23.86
Go, go, go,
push, push, push, push
00:15:25.08\00:15:29.70
and we are done,
take a maybe breath,
00:15:29.71\00:15:34.96
okay so we just loosen up
all that upper body, okay.
00:15:34.97\00:15:38.31
And within the sphere
of that you can do it.
00:15:38.32\00:15:43.09
Now the next one is
the beginners plank.
00:15:43.10\00:15:46.64
Instead of going on the
ground which appeared home,
00:15:46.65\00:15:50.36
be my guest, go
right on the ground.
00:15:50.37\00:15:52.38
But lot of times
when you're gonna go walk
00:15:52.39\00:15:56.17
you maybe in place that
you can get on the ground.
00:15:56.18\00:15:58.38
I've been in Africa,
India, I don't know wherever
00:15:58.39\00:16:01.97
and sometimes you just
don't want to get on the ground
00:16:01.98\00:16:04.41
and you will want go for a walk.
So, I'm just gonna turn it,
00:16:04.42\00:16:07.59
it could be a bench, it could
be a tree, it could be anything.
00:16:07.60\00:16:11.80
So, I'm gonna turn, and
I'm just gonna put my hands
00:16:11.81\00:16:14.88
right here on
my chair like that.
00:16:14.89\00:16:17.18
I'm gonna step out,
and I'm just gonna hold it
00:16:17.19\00:16:21.29
right there for
about 30 seconds, okay.
00:16:21.30\00:16:23.51
So, she stepped
out, you're gonna push
00:16:23.52\00:16:25.11
your chair back
just a little bit more.
00:16:25.12\00:16:27.17
I don't know if
that's okay all right.
00:16:27.18\00:16:30.60
Now look at my
shoulders, my shoulders are over
00:16:30.61\00:16:32.83
my wrist, right.
And I'm gonna hold it
00:16:32.84\00:16:36.07
right there, yeah big breath.
If that hurts your wrist at all,
00:16:36.08\00:16:41.61
all you have to do
is go on your fist,
00:16:41.62\00:16:44.44
so that you keep
your wrists neutral.
00:16:44.45\00:16:46.67
And I will show you how to do
that in some upcoming sections,
00:16:46.68\00:16:50.88
so that we can
strengthen our upper body
00:16:50.89\00:16:53.08
without hurting our
wrist. We're gonna hold there,
00:16:53.09\00:16:55.28
are you counting Pam, are
you at 30? I lost the count.
00:16:55.29\00:16:59.05
Then we can do
with another thirty.
00:16:59.06\00:17:01.14
Don't let yourself
drop there, okay Summer,
00:17:01.15\00:17:03.27
pull that belly button
in. There you go, big breath,
00:17:03.28\00:17:07.46
hang on, hang on
yeah hang on, big breath,
00:17:07.47\00:17:11.67
okay when I say three,
you're gonna bring both
00:17:11.68\00:17:13.39
your legs off the ground,
I'm just kidding don't do that.
00:17:13.40\00:17:16.66
Come back in, come back
in. Okay, my knees are bend,
00:17:16.67\00:17:20.40
see my knees
bend. I'm gonna come up
00:17:20.41\00:17:23.18
put your hands
here I'm gonna come up.
00:17:23.19\00:17:26.90
Now I've just put
a really good load
00:17:26.91\00:17:30.17
in my upper
body without hurting,
00:17:30.18\00:17:32.52
stressing, anything,
okay. The next one is,
00:17:32.53\00:17:37.95
we can do of the chair
as well a bench, a tree,
00:17:37.96\00:17:41.47
car fender whatever.
So, we've got it right here,
00:17:41.48\00:17:45.31
And we're gonna
come, put our hands here,
00:17:45.32\00:17:48.27
fist if we need to
and we're gonna take
00:17:48.28\00:17:51.03
one leg out and I'm
going to go like that,
00:17:51.04\00:17:53.89
I need to bend it
if I need to modify.
00:17:53.90\00:17:56.29
So, you have
permission, you don't?
00:17:56.30\00:18:00.36
Summer, okay, so
the leg is straight out,
00:18:00.37\00:18:03.25
right, everybody's
leg is straight out.
00:18:03.26\00:18:05.53
Most of us are going
be doing it with Summer,
00:18:05.54\00:18:07.82
only a few of
you have permission
00:18:07.83\00:18:09.75
to go with Pam, so you keep
the knee bent just a little bit.
00:18:09.76\00:18:13.15
So, you're right
there, same thing,
00:18:13.16\00:18:14.99
but here is what's gonna happen.
I'm gonna take the opposite hand
00:18:15.00\00:18:19.90
and put it over the chair
and if I were down on my knee,
00:18:19.91\00:18:25.70
I would be doing
this very same thing
00:18:25.71\00:18:28.10
but I would be on my
knees instead of my foot.
00:18:28.11\00:18:30.60
But I'm trying to show
you a routine that you can do
00:18:30.61\00:18:34.58
without getting on
the ground, hold it,
00:18:34.59\00:18:36.50
it's gonna be
balancing, hold it,
00:18:36.51\00:18:38.06
tight tummy, breath bring it in,
00:18:38.07\00:18:40.78
bring it in, take a big breath.
00:18:40.79\00:18:43.83
Other foot is gonna
up, tighten tummy yes,
00:18:45.21\00:18:50.71
yes, yes, yes, yes.
Pam's stomach is tight,
00:18:50.72\00:18:55.80
she just told me. But our hand
00:18:55.81\00:18:57.62
goes out tight
stomach. Now I want see that leg
00:18:57.63\00:19:00.64
come up just a little bit more
some of the old that's good,
00:19:00.65\00:19:03.97
stay right up
there, put your heal down,
00:19:03.98\00:19:06.84
heel ah, there,
right up there reaching,
00:19:06.85\00:19:10.36
keeping tight,
right there tight, tight,
00:19:10.37\00:19:12.13
tight right big
breath, big breath,
00:19:12.14\00:19:14.97
big breath bring
it in, bring it in,
00:19:14.98\00:19:17.64
bring it in, back off.
And we're gonna keep going,
00:19:17.65\00:19:21.55
so that we can finish
up most of these today.
00:19:21.56\00:19:24.28
So, now we're gonna go
into the raising ups, okay.
00:19:24.29\00:19:28.70
So, that we're
gonna help ourselves
00:19:28.71\00:19:30.70
and here is how we
are gonna modify it.
00:19:30.71\00:19:32.80
So if you are not used
to bringing your knee up,
00:19:32.81\00:19:35.27
really high, okay
that's really hard
00:19:35.28\00:19:38.63
for some people to
do. You just bring it up
00:19:38.64\00:19:41.32
a little bit
and up a little bit,
00:19:41.33\00:19:43.16
but here's what you don't
do. Pam and Summer, bend over,
00:19:43.17\00:19:48.20
don't bent over.
So right here is fine,
00:19:48.21\00:19:53.11
drop and this is
fine. If you can bring it up
00:19:53.12\00:19:58.40
to 90 degrees at the
hip, that's what I want.
00:19:58.41\00:20:01.12
If you can bring it up
higher that's what I want.
00:20:01.13\00:20:03.36
But when that knee comes
up what happens right here,
00:20:03.37\00:20:06.66
Ms. Pam? It pulls in.
00:20:06.67\00:20:09.99
You pull your stomach in, yes,
00:20:10.00\00:20:12.98
you're gonna
pull that stomach in,
00:20:12.99\00:20:14.00
so see we're trying to
get really nice stretch
00:20:14.01\00:20:16.85
all through the hamstring,
all through that lower
00:20:16.86\00:20:19.83
in the gluteal
all to the lower back
00:20:19.84\00:20:22.55
where you need to
take care. So keep it on,
00:20:22.56\00:20:25.19
you are doing good. This
is what you call training,
00:20:25.20\00:20:28.92
I don't do it you
do it. I was enjoying
00:20:28.93\00:20:32.60
something here.
Something forward...
00:20:32.61\00:20:34.80
This is when you
guys keep going all right.
00:20:34.81\00:20:36.88
See, you're either with
Pam or you're with Summer,
00:20:36.89\00:20:40.52
keep going. So, you want do
00:20:40.53\00:20:42.75
about two sets of
ten with each leg,
00:20:42.76\00:20:47.10
so that's good, come back down.
Now, we're just gonna step out
00:20:47.11\00:20:51.70
just like that, okay.
00:20:51.71\00:20:54.23
So, now we're
moving out this way.
00:20:54.24\00:20:56.50
Remember, this is
trying to get you to move
00:20:56.51\00:20:58.59
in three plains, so
it's a tri-plainer, walking,
00:20:58.60\00:21:04.06
getting ready to
walk, walking work out.
00:21:04.07\00:21:05.90
So, we're right
here, and all I'm gonna do
00:21:05.91\00:21:08.64
is soften my knees and
I'm gonna bring one hand up
00:21:08.65\00:21:12.74
and I'm gonna let the other hand
00:21:12.75\00:21:13.99
slide to my knee.
00:21:14.00\00:21:17.16
And as I slide, I'm
gonna keep one leg bent
00:21:19.03\00:21:23.22
and one leg
straight. Okay, so I'm always
00:21:23.23\00:21:27.63
gonna keep one knee
bent and that arm is going
00:21:27.64\00:21:31.33
to come down for a minute
and then I want go straight up
00:21:31.34\00:21:33.93
with it I'm
gonna look out, okay.
00:21:33.94\00:21:36.35
So one knee is very bent,
00:21:36.36\00:21:38.70
so the hand that
you're coming down.
00:21:38.71\00:21:40.45
Your that knee is
to be bent toward me.
00:21:40.46\00:21:43.76
This one? That one.
Perfect, come right into it
00:21:43.77\00:21:47.68
and you're up there
like that. Okay, I'm lost.
00:21:47.69\00:21:50.45
And come back down, you're
doing great and come back down.
00:21:50.46\00:21:53.44
Now, I'm gonna bent and
I'm gonna come up, okay.
00:21:53.45\00:21:56.50
So as I go down
this knee is gonna bent,
00:21:56.51\00:22:00.32
this knee is gonna
stay straight, okay, right.
00:22:00.33\00:22:03.41
So, I got my arm
up, this knee bent,
00:22:03.42\00:22:07.35
that knee stay
straight. I'm gonna come down,
00:22:07.36\00:22:10.30
I'm gonna feel like I
want go here, but I don't.
00:22:10.31\00:22:13.33
I want to keep that arm
up there as I'm coming down,
00:22:13.34\00:22:16.26
coming down, coming down
and it goes far as I can.
00:22:16.27\00:22:19.46
If I can only go to my
knee, perfect, that's fine,
00:22:19.47\00:22:22.44
keep that arm up,
you're opening that chest,
00:22:22.45\00:22:24.53
you're stretch,
working through that peck
00:22:24.54\00:22:27.19
and to the back right,
then you're gonna come back up.
00:22:27.20\00:22:30.12
Okay, this is you did
like maybe three times hold it
00:22:30.13\00:22:34.17
for about five to ten
seconds. Now, we're gonna do
00:22:34.18\00:22:38.39
the revolving leg
touches all, right.
00:22:38.40\00:22:43.22
So this is gonna
involve again a bent forward.
00:22:43.23\00:22:47.04
So for people with
back issues and stuff
00:22:47.05\00:22:49.51
that can be you
know problematic,
00:22:49.52\00:22:52.37
so we're not
gonna be problematic,
00:22:52.38\00:22:54.22
we're gonna modify. So,
we're gonna bent the knees
00:22:54.23\00:22:56.86
just a little bit and
insteadof going down here
00:22:56.87\00:23:01.44
and going all way to my
foot, Summer is gonna do that,
00:23:01.45\00:23:04.91
so open wide, open
your legs really wide,
00:23:04.92\00:23:07.63
really wide,
really wide, there you go.
00:23:07.64\00:23:10.55
Take one hand across your body
00:23:10.56\00:23:13.70
and you're
gonna go to your foot.
00:23:13.71\00:23:15.26
Pam is gonna go to
her knee, but my knees
00:23:15.27\00:23:18.32
are gonna be bent, right. Okay.
And my other hand is up over,
00:23:18.33\00:23:22.47
so I'm gonna be
down there right,
00:23:22.48\00:23:25.23
I'm gonna just stay right
there and then I'm going to take
00:23:25.24\00:23:28.58
that arm over
here, but you Summer
00:23:28.59\00:23:30.62
are gonna just walk
here hand over there.
00:23:30.63\00:23:33.60
And I'm gonna turn, so
it's a real slow move, okay.
00:23:33.61\00:23:38.97
And I had a little
bit of a bend in my knee
00:23:38.98\00:23:42.65
and you're gonna all the way
to your toe, aren't you, Summer?
00:23:42.66\00:23:45.13
There you go.
Okay, and you're gonna
00:23:45.14\00:23:47.63
bent your knee and
then we're gonna revolve,
00:23:47.64\00:23:51.39
so it's revolving toe
touch or knee touch, right.
00:23:51.40\00:23:56.53
So it's perfectly fine to touch
your knee and then revolve,
00:23:56.54\00:24:00.11
but your knees are
soft and then you're gonna
00:24:00.12\00:24:02.49
come back
around, you're gonna go
00:24:02.50\00:24:03.55
as far down as you can,
then you are gonna come back up,
00:24:03.56\00:24:07.18
take a big deep breath,
okay. You're ready? Last two.
00:24:07.19\00:24:12.68
How you are doing out there?
You're claiming your text.
00:24:12.69\00:24:17.32
You needed to be
strong... Okay this is called
00:24:17.33\00:24:21.85
you know lot of ...
we're just gonna put
00:24:21.86\00:24:23.34
our hands down
and walk out, okay.
00:24:23.35\00:24:25.89
I've heard this
called the downward dog,
00:24:25.90\00:24:27.92
but we're going to
just put our hands down here
00:24:27.93\00:24:31.41
as if we were gonna pick
up something that we dropped.
00:24:31.42\00:24:34.35
Okay my knees are bent,
I'm not gonna pick it up,
00:24:34.36\00:24:37.77
I put my hands right
there and I'm gonna walk
00:24:37.78\00:24:40.27
my hands out and put
my heels down, if I can.
00:24:40.28\00:24:44.84
Now your knees need
to be, your feet need
00:24:44.85\00:24:46.43
to be a little bit wider
than that, Summer, there you go.
00:24:46.44\00:24:49.40
And you're gonna walk
out as far as you can,
00:24:49.41\00:24:50.82
you put your heels down
and if it bothers your wrists,
00:24:50.83\00:24:54.09
you're gonna put
you fist down right.
00:24:54.10\00:24:57.64
You are gonna
hold, take a breath.
00:24:57.65\00:24:59.25
Summer, I want
those legs real straight
00:24:59.26\00:25:01.81
and if you need
to bring your knees,
00:25:01.82\00:25:02.90
I mean your heels
up bring them up, okay.
00:25:02.91\00:25:05.67
So walk out and stretch
those legs back there, Summer.
00:25:05.68\00:25:10.11
There perfect, you
walk out just enough,
00:25:10.12\00:25:12.44
so that she can
keep the legs straight
00:25:12.45\00:25:14.04
and the heels down,
okay. Then I'm gonna walk back,
00:25:14.05\00:25:17.51
I'm gonna bend my knees.
00:25:17.52\00:25:19.62
I'm gonna come back
up like that, perfect.
00:25:19.63\00:25:24.69
Now, I'm gonna
pull my chair up here
00:25:24.70\00:25:26.71
because you are
tired, aren't you?
00:25:26.72\00:25:27.96
You can put chair up, okay good.
00:25:27.97\00:25:31.42
Now, you could
do this laying down.
00:25:31.43\00:25:33.96
We've done this before
in some of the back moves.
00:25:33.97\00:25:36.01
This is a very
important move for backs
00:25:36.02\00:25:38.44
and it's good one to
always do as much as you can.
00:25:38.45\00:25:41.05
But we can do it in a chair.
So, we're gonna take our knees
00:25:41.06\00:25:44.17
and go this way, so I'm
just gonna bring my knees
00:25:44.18\00:25:47.58
that way just like
that and I'm gonna turn
00:25:47.59\00:25:50.93
the opposite way just like that.
00:25:50.94\00:25:53.27
I'm gonna put that
hand right on my shoulder.
00:25:53.28\00:25:55.20
So, I'm gonna press that
down or I'll bring this now.
00:25:55.21\00:25:57.88
I'll put this hand
out here and I will push.
00:25:57.89\00:26:00.74
So I'm kind of like
opening a jar with my body.
00:26:00.75\00:26:04.64
So, I'm just gonna go out
here like this and if you need
00:26:04.65\00:26:07.26
to bend your elbow a little
bit you can bend your elbow,
00:26:07.27\00:26:09.58
if bothers your
shoulder or anything.
00:26:09.59\00:26:11.62
But what's
happened right here Summer.
00:26:11.63\00:26:14.54
Yeah, I want you to look
at that finger over there,
00:26:14.55\00:26:17.30
just look and pull
like if I was there pushing
00:26:17.31\00:26:21.30
your hand back, I
push it back that way,
00:26:21.31\00:26:23.90
back here, there and
look back over there.
00:26:23.91\00:26:27.84
Yeah, I want to
get that next stretch
00:26:27.85\00:26:29.71
and you are gonna hold it
there and you can even bring
00:26:29.72\00:26:32.40
your leg up if you
want to, you have to, ooh,
00:26:32.41\00:26:36.54
she is doing it, come
back that was a good move
00:26:36.55\00:26:39.29
and come back around.
So we're going I did it,
00:26:39.30\00:26:44.06
not yet and you are
gonna go this way, okay.
00:26:44.07\00:26:47.05
And you gonna look
over that shoulder,
00:26:47.06\00:26:48.77
you can even pull
that leg up if we want
00:26:48.78\00:26:51.04
to and so you are getting
that nice transverse move,
00:26:51.05\00:26:54.46
that nice transverse
stretch and again I'll try
00:26:54.47\00:26:57.44
to hold it
there. Yeah, back there,
00:26:57.45\00:27:00.10
I'm pushing,
pushing, pushing, pushing.
00:27:00.11\00:27:04.63
We're gonna get you to
do. If Summer can do it,
00:27:04.64\00:27:08.59
you can do it. Now,
we've gone from Pam to Summer.
00:27:08.60\00:27:13.16
We're gonna get you in shape.
We hope that you enjoyed this.
00:27:13.17\00:27:17.41
This is a Walkers Daily
Dozen. It will get you ready
00:27:17.42\00:27:22.19
even you can't go for
a walk, maybe you need
00:27:22.20\00:27:24.96
to just do some movement
in different plains of motion.
00:27:24.97\00:27:29.21
We here to serve one
and another, all right.
00:27:29.22\00:27:31.85
We are here to
serve one and another.
00:27:31.86\00:27:34.70
Pam had never done
any of these moves,
00:27:34.71\00:27:36.73
a little scared,
were you a little scared?
00:27:36.74\00:27:39.38
Yes. Go ahead you
might and she did it,
00:27:41.25\00:27:46.21
she did the whole thing
the Walkers Daily Dozen.
00:27:46.22\00:27:48.94
She can be a better Walker now.
00:27:48.95\00:27:51.57
go ahead, I can do eveirything,
00:27:51.58\00:27:57.61
everything through
him He gives me strength.
00:27:57.62\00:28:01.41
And I know you have
said that a lot of times.
00:28:01.42\00:28:03.98
If you have fibromyalgia,
if you have back problems.
00:28:03.99\00:28:06.57
You can do some many
things that's gonna help you.
00:28:06.58\00:28:09.17
Be with us next time.
00:28:09.18\00:28:10.37