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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Welcome to Body and Spirit.
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I'm Jeanie McDonald
Weaver and we're gonna be
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overcoming osteoarthritis today.
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Welcome to Body and Spirit,
I'm gonna be working with
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Lynette and Wendy today.
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And if you think, oh, I
have too much arthritis.
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I can't move, this
is the program for you.
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It is very important for
you to continue to use your
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muscles in a way, that's
not gonna hurt your joints.
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But you must use your muscles
and that is the key message
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that any medical
professionals are giving you now
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is that you must
use your muscles.
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Disuse when aging, they
don't have to go hand in hand.
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We're aging but we don't
have to do the disused thing.
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You need to accept what you must
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and know the
difference, change what you can,
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accept what you must and
then know the difference.
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And we're gonna
start working in range
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of motion to warm up
those stiff joints right now.
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So, we're gonna do rotationals
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and we're gonna soften our knees
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and we're gonna just
start doing a gentle rotation
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with our arms at a 90 degrees.
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And we have Wendy and Lynette
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that they don't have like
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a perfect scenario
for them to exercise.
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I know that
Lynette is working steadily
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at increasing her
weight and she is actually add
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a 10 pound weight in some moves
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and ready to move on that.
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So, right now I'm
doing a full body rotation,
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my stomach is what Wendy?
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Tight.
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Tight, she's got it. Did
you get that one Lynette?
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Okay, keep it nice
and tight right there.
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And now I'm gonna
bring the arms out
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and we go a bit little
bit wider but not hard.
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Because I want to do rotationals
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to warm up, not only my knees.
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Are you feeling the pull
in your knees just little,
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should be just a little bit.
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Because you feel
forward and you are going enough
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to the back with
your arm that your getting
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a little rotational pull through
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the knee, hip,
lower back, mid back
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and as you start
to look behind you.
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Now you're
getting the neck in there,
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so you want to follow your hands
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and just look behind
there and you might have to do
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this kind of a
rotational, maybe 30 times,
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40 times just to
start get loosened up
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because your back
might be so tight,
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because of stenosis meaning
closing down in the spine.
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And you want to try to
help loosen and open that up.
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So, after we've done
those kinds of rotations,
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we're gonna
bring those hands up,
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and we're gonna hug our self.
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And we gonna soften our
knees just a little bit.
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Okay, I'm gonna open, wide
and I am gonna go back again
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and just grab and hug.
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I'm gonna keep my knees
soft and as I open and close,
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I'm gonna shift, I'm
not gonna be really bring
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the leg up but I'm
gonna bring my heel up.
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So, I'm gonna open and close
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and I am gonna bring my heel up
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on one leg, open and close.
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And now I'm gonna
to do it repetitively.
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So, I'm actually gonna get
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a pretty good
pull through the chest.
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Okay, to the pectoral.
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And I know, Wendy
has, has had a wreck,
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a car wreck where she has
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quite a
significant whiplash injury.
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And she very much needs
to work through her neck
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and through her chest,
through here upper back to get
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that range of motion
back, so, you are not so stiff.
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So, what I want you
to do is just gently
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pull that chin to ear
side, I'm pulling my heels up,
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I'm doing a little hug and
pull my chin as much as I can.
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Okay, and if you
need to go lower,
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you can go lower, just a
rotation through that chin,
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even if it's a little tiny bit
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is what you want to try to do.
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So, if you are at
home doing this with us,
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don't go away
from doing this part.
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This is like probably one
of the most important aspects
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of this particular
time period that we're,
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we're using here
because it's warming you up.
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Okay, now I'm
gonna shake out just a
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little bit, just like that.
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And I'm gonna come here
and I'm just gonna to come up
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and go down, and bring it
up and step it back down again.
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Yeah, and soon you
come do a little circle,
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see my circle with my knee
and step it down and come up.
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So, it's a very split
second but I have all my weight
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on one leg just for a
one split second, right.
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So, I'm gonna go
open with the hands,
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close with the hands
just like I'm closing my knee.
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So, I'm gonna step
out and I'm gonna try not
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to shift my weight too much.
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I'm going to try to
keep it in that one foot.
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So, I'm not gonna go,
uuh, like this and like this.
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Okay, you see I'm
moving that hip and joint,
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I'm moving the knee with foot
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but I'm not shifting my weight,
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that way I put load here.
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So, I'm not only
stretching and strengthening,
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I'm putting the load in there,
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I am really doing stretch work
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and strength
work at the same time.
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So, I might do 10
to 15 of those, okay.
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Walk out and if you
have a lot of weight,
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if you're putting a lot
of weight into that leg.
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Again what is that
knee suppose to be,
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it is suppose to be
locked, tell me Wendy?
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It must be locked or soft? Soft.
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Soft, because if it's soft,
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I've engaged my
muscles of my gluteal,
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my quad, my hamstring, my calf,
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my foot and it's locked,
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it's just bone on
bone, you know locked.
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So now I'm gonna
shift, okay and I'm gonna
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take my knee and
draw a little circle
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and come out like that.
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But I'm not
gonna shift into there,
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I'm gonna keep my weight where?
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where I'm going
to keep my weight?
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On the supporting leg.
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In the supporting leg,
then I'm gonna bring it back
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and then I'm gonna
work with my arms here,
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I'm gonna go open and close.
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I'm gonna go open and close.
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And open and
close, bring that leg out,
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so you feel a
little stretch right there,
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bring it back, big
breathe, open and close.
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So, this is a very
small move but actually
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with all of the
compound moves what we're doing
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because we're working
upper body where stability here
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and we're rotating that hip,
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rotating that
knee, rotating that foot.
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So, you are doing
a lot of work here
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just doing this,
just getting warmed up.
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If you have, if you're
really stiffen in such pain
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that you don't want to
move with your osteoarthritis.
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You might want to try
this exercise with us,
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after you've taken
a warm shower or about
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that will warm you up too.
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So, now I'm gonna just
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come back here and
how you are feeling?
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Pretty good. Do just a
little bit of shoulder rolls.
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Okay, so for
Wendy this is something
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that you need to do
everyday, don't you?
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Okay, so we're
bringing those shoulders around
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to the front, so I
want to see the shoulders
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come to the front
and then drop back down.
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Shoulders, yeah just like that.
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I'm gonna open the shoulder
blades back, just like that.
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So, I want to be doing
that kind of while I'm opening
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and closing my hands, okay.
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And I'm gonna lift my chin up,
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I'm gonna put my chin down,
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I'm gonna bring those
shoulder blades around.
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Now, in order to do
all these things same time,
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it really helps, if you
just kind of put your time
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to side him out like that
and really think hard about it.
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I think, I think you will do it.
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So, don't worry about
not getting all done at once.
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We want to get you
tuned up and moving
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because we are gonna do some,
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some work here in
just a second, okay.
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So, what we do next
is we get right on down.
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And I'm gonna show
you three different ways
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to get down into the floor.
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Because here is the deal.
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You are avoiding
getting in the floor
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and I know that some of you
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don't haven't been
down there forever.
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I want you to try this with us.
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Now Lynette is going to
show you a way to get down,
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if you don't have
problems in your knees
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and you can get down, okay.
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She is gonna go
ahead and go wide
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and she is gonna do
what's called a three point.
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She is gonna put
her hand down here,
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but if you notice her
legs are very bent, okay.
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And she is gonna
crawl out and she is gonna
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tighten her stomach
right Lynette and you're gonna
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lightly touch those knees.
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I haven't strain
my back, my shoulders,
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my elbows or my hips or knees
to get down here like this.
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Now, I'm ready to go
ahead and pull my leg under me
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and I'm gonna go ahead and roll,
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and then I'm gonna be
able to do the next move
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and presume we are
gonna be on her back.
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So, I'm gonna get up
and I'm gonna help Wendy.
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And it's more
problematic for Wendy because
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she has knee issues, okay.
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And it might hurt to go down.
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So, number one, Wendy
get you a simple garden pad,
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you know, you put
your knees down and do your
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garden work because we want
you to keep your world open.
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We want to be
able to garden work.
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We wanted to be able to dig
those flower beds and stuff.
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If your knees are
hurting and you hurt every time
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you get down,
you're not gonna do it.
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You're closing
your world, right.
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So, we're here to help you
and serve you in love, right.
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So, that's what we're gonna do.
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So, Wendy is gonna
come and she's gonna
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use her chair
as an assist, okay.
00:10:31.61\00:10:34.89
So, she's gonna use her
chair and whichever knee
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is giving you
problem, you think okay.
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Now I'm gonna use my
chair, I'm gonna use it here,
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then I'm gonna use
this here and I'm not gonna
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put that knee
down it hurts, right.
00:10:44.80\00:10:47.28
So she's gonna come use
her chair and come down,
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open her legs, avoid that knee
00:10:50.28\00:10:53.38
and go ahead and sit down, okay.
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Yeah, I need
turn around that way.
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You can do that, okay.
00:10:57.27\00:10:59.96
So, she is gonna avoid
that knee and she is gonna
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come right on over put
your hands on your chair,
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and push and come down
and her one knee is okay
00:11:06.96\00:11:12.69
and then you are
gonna avoid that knee
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and you're gonna go ahead
and lean right into that hip.
00:11:13.92\00:11:16.77
So, use the chair
assist and it's always there
00:11:16.78\00:11:20.21
and then you can
avoid hurting that knee.
00:11:20.22\00:11:22.30
Okay, so now here we are
down in the floor finally,
00:11:22.31\00:11:27.04
that's a good thing.
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Okay, it always helps
if you put treats surround
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on the floor, so they can
get down a pick them back up.
00:11:32.28\00:11:35.21
That's always
more incentive, okay.
00:11:35.22\00:11:39.07
Okay, so now Lynette and Wendy,
00:11:39.08\00:11:44.09
first thing we have to do
00:11:44.10\00:11:45.55
as we have to
stretch that groin out.
00:11:45.56\00:11:47.89
And how we're gonna do
that, we're gonna take one leg
00:11:47.90\00:11:50.25
you choose I don't care
which and just put it out
00:11:50.26\00:11:53.51
to the side while you keep
00:11:53.52\00:11:54.74
the other one a
little bit raised.
00:11:54.75\00:11:57.53
Okay, the minute
you turn your leg
00:11:57.54\00:12:00.41
and you push yourself
up and that leg goes down
00:12:00.42\00:12:04.11
you're gonna feel huge stretch
right through the flexors,
00:12:04.12\00:12:08.11
okay, right through here.
00:12:08.12\00:12:10.86
All right, nd you
are gonna come in here
00:12:10.87\00:12:13.08
and I'm gonna put my
elbow, I'm gonna grab my ankle
00:12:13.09\00:12:15.46
and I'm gonna pull my elbow
right in there and just push.
00:12:15.47\00:12:18.92
I'm gonna push that
leg right down, okay.
00:12:18.93\00:12:22.81
Yes, just like that
push that leg right down,
00:12:22.82\00:12:25.60
you got it and you
should be feeling pretty good
00:12:25.61\00:12:28.08
stretch right in through here.
00:12:28.09\00:12:30.20
Got it, yeah it's a
gentle way to do this,
00:12:30.21\00:12:34.14
some of you with
osteoarthritis especially
00:12:34.15\00:12:35.95
in your hips, this is
so important for you to do.
00:12:35.96\00:12:39.12
And you been avoiding to do it,
00:12:39.13\00:12:40.94
because usually the way
they show out in pictures is
00:12:40.95\00:12:43.38
they have you put in both
feet together and pushing down,
00:12:43.39\00:12:47.00
well that's very
difficult for you to do.
00:12:47.01\00:12:49.85
So, we are doing one at a time
00:12:49.86\00:12:52.12
and we're just
putting the arm in there
00:12:52.13\00:12:53.84
and we're pushing down
and we are holding our self
00:12:53.85\00:12:56.05
over here and push
and then you release.
00:12:56.06\00:12:59.74
Okay, so this is a flexibility
00:12:59.75\00:13:01.21
then we switch, switch here
again your left leg fall out
00:13:01.22\00:13:05.52
to the sides of the
side of my ankle is down
00:13:05.53\00:13:09.52
and then I'm gonna
put that elbow right
00:13:09.53\00:13:11.18
into the knee and I'm
gonna put my hand back
00:13:11.19\00:13:14.06
here and I'm gonna push
till I feel a stretch coming
00:13:14.07\00:13:18.68
into the groin and
into the hip flexor
00:13:18.69\00:13:21.67
right there in the front.
00:13:21.68\00:13:23.19
Okay, got it. Okay.
00:13:23.20\00:13:25.68
Okay, should be
stretching pretty right now,
00:13:25.69\00:13:28.47
take a big breathe.
00:13:28.48\00:13:30.83
So, if somebody with
osteoarthritis, trying to use
00:13:30.84\00:13:35.60
that joint you
have to understand that,
00:13:35.61\00:13:38.23
that joint
capsule is gonna get tight
00:13:38.24\00:13:41.72
because of all of the
trauma and so it's up to you
00:13:41.73\00:13:44.94
to have this kind of
like physical therapy
00:13:44.95\00:13:46.44
that you're doing with it.
00:13:46.45\00:13:47.58
Okay, so we're
gonna bring those up,
00:13:47.59\00:13:49.42
so we've
accomplished that nicely
00:13:49.43\00:13:52.61
and now we're going
to all the way down.
00:13:52.62\00:13:56.88
Lynette is gonna
show you rock and roll.
00:13:56.89\00:14:00.00
Wendy is gonna go a
little careful because we've got
00:14:00.01\00:14:03.11
a lot of neck and
upper back trauma with her.
00:14:03.12\00:14:06.31
So, she is gonna go
to the side on her elbow
00:14:06.32\00:14:10.64
and just like you
were laying down in bed,
00:14:10.65\00:14:13.69
she is gonna lay down that way.
00:14:13.70\00:14:14.89
So, here you are, now you
got to lay down right Wendy
00:14:14.90\00:14:18.87
and you are doing this, okay.
00:14:18.88\00:14:20.47
And you're gonna bring
this under and come down
00:14:20.48\00:14:22.46
just like that and
then roll to the back
00:14:22.47\00:14:26.62
and you're gonna be down.
00:14:26.63\00:14:28.48
Then you're
gonna bring your leg in
00:14:28.49\00:14:31.48
and then you're gonna
bring other leg in, okay.
00:14:31.49\00:14:35.78
And you're gonna
stretch the hamstrings,
00:14:35.79\00:14:39.25
so we're gonna pull the
knees in nice and tight,
00:14:39.26\00:14:43.74
keep your stomach tight.
00:14:43.75\00:14:45.68
And as you're
pulling those in Wendy,
00:14:45.69\00:14:49.73
keep your head down
really nicely and it should be
00:14:49.74\00:14:51.76
stretching all
through here, do you got it?
00:14:51.77\00:14:55.48
Okay, so you're gonna be pulling
00:14:55.49\00:14:57.36
that and
stretching, how you're doing?
00:14:57.37\00:14:59.13
Doing right. Lynette.
00:14:59.14\00:15:00.51
Am I in a right position?
00:15:00.52\00:15:01.49
Yes, you are in a good position.
00:15:01.50\00:15:03.15
So, now with Lynette,
Wendy is pulling as far as
00:15:03.16\00:15:07.94
she can but she
has limited motion here
00:15:07.95\00:15:10.39
and she's got to
really work with that
00:15:10.40\00:15:12.01
and she is doing great.
00:15:12.02\00:15:14.25
You can come in
and let them go back
00:15:14.26\00:15:17.51
and then pull them again.
00:15:17.52\00:15:19.41
Okay, no
problem, right in. Okay.
00:15:19.42\00:15:21.18
Pull right in
there just like that,
00:15:21.19\00:15:23.47
I mean just go to 90 degrees
well and then come back in.
00:15:23.48\00:15:27.65
So, this is just a little bit
00:15:27.66\00:15:29.71
of an extra
move that you can do.
00:15:29.72\00:15:32.10
If you need to hold
and manages let us stretch
00:15:32.11\00:15:34.61
and then keep
pulling it in back,
00:15:34.62\00:15:36.08
that's perfectly fine
that's where you're at.
00:15:36.09\00:15:38.63
She is doing
little extra, right there.
00:15:38.64\00:15:41.67
Okay, now you're
going to put those feet down
00:15:41.68\00:15:46.03
after you've stretched
that and you've come in
00:15:46.04\00:15:48.54
and back pretty good.
00:15:48.55\00:15:50.92
You're going to go
ahead and make sure
00:15:50.93\00:15:53.85
that your feet
are now on the ground
00:15:53.86\00:15:57.23
and your knees are bent.
00:15:57.24\00:15:58.66
So, you want to
bent your knees Lynette,
00:15:58.67\00:16:01.02
feet flat on the ground.
00:16:01.03\00:16:03.80
Now you're going to
take both knees to the side,
00:16:03.81\00:16:07.60
so you're down there
and both of your knees are
00:16:07.61\00:16:10.25
gonna go to the
side and you keep your
00:16:10.26\00:16:13.63
belly button tight, right Wendy.
00:16:13.64\00:16:17.50
Yeah and you're
gonna hold that down there,
00:16:17.51\00:16:20.21
let me just check you.
00:16:20.22\00:16:22.69
Okay, go ahead and
bring your arm under here
00:16:22.70\00:16:24.94
so that you can
support your head
00:16:24.95\00:16:27.59
just like that,
again is all right.
00:16:27.60\00:16:29.72
Okay. Okay, can you
put your head there.
00:16:29.73\00:16:32.49
So, if you want to use a
our little pillow at this point,
00:16:32.50\00:16:36.26
you can do that but I
want those knees to the side
00:16:36.27\00:16:39.45
and I want to roll
the shoulders back.
00:16:39.46\00:16:42.82
So, I want to keep
the knee to this side,
00:16:42.83\00:16:44.65
I want to roll the
shoulders back just like that.
00:16:44.66\00:16:47.13
That's right, and
we're gonna hold there
00:16:47.14\00:16:49.36
for just a
couple of seconds, good.
00:16:49.37\00:16:52.62
So, if you got a lot
of immobility up to here,
00:16:52.63\00:16:58.37
this is gonna be real hard move.
00:16:58.38\00:17:00.60
And if you start
here that's fine.
00:17:00.61\00:17:02.78
But the goal is for
you to continue to move.
00:17:02.79\00:17:05.30
You don't have to
do, I'm just showing.
00:17:05.31\00:17:07.33
You can continue to
move so that this shoulder is
00:17:07.34\00:17:09.26
down here while those knees
are on the other side, got it.
00:17:09.27\00:17:13.64
Okay, so now you're
gonna go right back to neutral
00:17:13.65\00:17:17.56
which is knees up,
our shoulders flat,
00:17:17.57\00:17:21.75
okay so bring those
knees up, move round,
00:17:21.76\00:17:24.77
this is just like,
this is no different than
00:17:24.78\00:17:27.31
moving around in your bed.
00:17:27.32\00:17:28.63
Okay, you're gonna
go from side to side,
00:17:28.64\00:17:31.47
the only difference is,
00:17:31.48\00:17:32.50
you want to keep
your shoulders here.
00:17:32.51\00:17:34.83
Now your knees are gonna
go in the opposite direction,
00:17:34.84\00:17:37.60
so take those
knees right on down,
00:17:37.61\00:17:40.84
all the way down here,
no, you just don't shift,
00:17:40.85\00:17:43.57
stay right here, I know.
00:17:43.58\00:17:46.09
Okay, perfect, perfect.
00:17:46.10\00:17:48.75
And your knees into
the side, now for you,
00:17:48.76\00:17:51.50
you can come up here
just a little bit more, okay.
00:17:51.51\00:17:55.27
And away out here and so we're
stretching through the pec,
00:17:55.28\00:17:59.38
doing a nice stretch,
doing a nice range of motion
00:17:59.39\00:18:03.20
and people are at
all different stages,
00:18:03.21\00:18:06.37
this move can be
real challenging,
00:18:06.38\00:18:08.91
but it's a real non impact move.
00:18:08.92\00:18:11.98
It's one that's not
gonna hurt your back.
00:18:11.99\00:18:14.00
And you usually
go carefully down,
00:18:14.01\00:18:16.32
that's very good, you got
your shoulder almost down,
00:18:16.33\00:18:18.50
that's very good, excellent.
00:18:18.51\00:18:20.98
Okay, you're gonna hold
it, that's a big stretch,
00:18:20.99\00:18:23.60
all the way
across the lower back
00:18:23.61\00:18:25.83
to the shoulders,
the pecs, the quads,
00:18:25.84\00:18:28.92
the hamstrings all
the way down, excellent.
00:18:28.93\00:18:33.26
And you're
gonna come back around
00:18:33.27\00:18:34.85
and come to center
now, come right to center,
00:18:34.86\00:18:38.68
yep come right into
center, very good, okay.
00:18:38.69\00:18:42.84
Now you're gonna take your hands
00:18:42.85\00:18:44.17
and you need to
go over your head.
00:18:44.18\00:18:47.34
All the way over your head
00:18:47.35\00:18:49.65
and then bring them back up.
00:18:49.66\00:18:53.57
Now Lynette, is
gonna do this again,
00:18:53.58\00:18:56.10
she is gonna bring over
head and she is gonna bring
00:18:56.11\00:18:58.19
one knee in and up
00:18:58.20\00:19:03.06
and as she is
coming down with her hand,
00:19:03.07\00:19:05.79
she is going down with her leg.
00:19:05.80\00:19:08.49
Now she is gonna come
back up and she is gonna
00:19:08.50\00:19:10.69
keep her knee bend at
first because the deal is
00:19:10.70\00:19:13.68
that she goes down here is
the biggest important thing
00:19:13.69\00:19:17.22
here is to keep your back down.
00:19:17.23\00:19:19.46
So that means engage
your tummy and if you need
00:19:19.47\00:19:22.30
to keep your knee bent
keep your knee bent, okay.
00:19:22.31\00:19:26.04
Because at some point
you're gonna start adding
00:19:26.05\00:19:28.61
a weight and
your arms are up here,
00:19:28.62\00:19:32.32
elbows are soft,
how is that feeling?
00:19:32.33\00:19:34.50
It's feeling good.
00:19:34.51\00:19:36.01
And you're gonna
bring your leg in,
00:19:36.02\00:19:37.88
you can switch to other leg now,
00:19:37.89\00:19:39.21
go to your other leg, okay.
00:19:39.22\00:19:41.30
So she is gonna come
in and if she goes down,
00:19:41.31\00:19:44.49
her arms go way over head,
00:19:44.50\00:19:45.91
so you're getting
all that big stretch,
00:19:45.92\00:19:47.73
but you're also
strengthening right here.
00:19:47.74\00:19:51.13
Now Wendy is
gonna do the same thing,
00:19:51.14\00:19:53.80
but you're gonna do
a little modification.
00:19:53.81\00:19:56.47
So, don't think
that you can't do this.
00:19:56.48\00:19:59.01
If you have osteoarthritis,
you must do this,
00:19:59.02\00:20:02.49
you must get
stronger in your core.
00:20:02.50\00:20:06.02
And this is gonna
do without hurting
00:20:06.03\00:20:08.80
because where we're gonna take
00:20:08.81\00:20:09.87
and we have a
lot of issues up here
00:20:09.88\00:20:11.84
because of a flash problem
00:20:11.85\00:20:15.59
that we need to
keep working on, right.
00:20:15.60\00:20:17.65
Okay, so Wendy
instead of using five pounds
00:20:17.66\00:20:20.77
and actually Lynette
could use the 10 pound,
00:20:20.78\00:20:24.87
no you're fine, you're fine.
00:20:26.73\00:20:29.38
I'm just gonna
use the can, okay,
00:20:29.39\00:20:31.42
just a can of food,
she is gonna hold on to it
00:20:31.43\00:20:34.82
and I'm gonna
keep her elbows bent
00:20:34.83\00:20:37.71
and she is gonna come over head
00:20:37.72\00:20:39.06
as far as she feel she can.
00:20:39.07\00:20:42.32
And we want to keep
those arms just a little bit
00:20:42.33\00:20:44.37
bent but I'm
gonna go reaching out
00:20:44.38\00:20:46.32
and then I'm
gonna pull back, okay.
00:20:46.33\00:20:48.52
So you want to keep them along,
00:20:48.53\00:20:50.30
but keep a little bent in there
00:20:50.31\00:20:51.75
and see what you're doing here,
00:20:51.76\00:20:53.70
you want to open that up,
don't let him too much there
00:20:53.71\00:20:57.58
straighten those
are as far as you can.
00:20:57.59\00:20:59.49
And you notice I'm not
doing anything with Wendy's leg,
00:20:59.50\00:21:02.49
she is staying right
there pushing into her heels,
00:21:02.50\00:21:05.91
so that she keeps her back down,
00:21:05.92\00:21:08.76
a very important
move because you can start
00:21:08.77\00:21:11.99
to get stronger in this
move without hurting your back,
00:21:12.00\00:21:16.00
your knees, your
hips or shoulders
00:21:16.01\00:21:17.77
and you can increase range.
00:21:17.78\00:21:20.34
Okay, so keep your arms long
00:21:20.35\00:21:22.32
and keep stretching
them out but keep them soft.
00:21:22.33\00:21:25.33
And so you're gonna try
to do probably 10 moves here.
00:21:25.34\00:21:30.51
Then you're gonna get where
you can do two sets of ten.
00:21:30.52\00:21:33.61
Then you can move one
little leg a little bit,
00:21:33.62\00:21:36.30
then the other leg a lot.
00:21:36.31\00:21:38.65
And continue to move right
on down and then you can go
00:21:38.66\00:21:43.36
on up in weight and
start with a heavy weight
00:21:43.37\00:21:47.77
which I would if next
time I will start her with 10
00:21:47.78\00:21:52.03
because we just wanted
to show you how to do this.
00:21:52.04\00:21:55.54
And then I would end
with five if she was gonna go
00:21:55.55\00:21:57.83
into her second set and
that's how you move on up.
00:21:57.84\00:22:01.88
Now, we're gonna go
ahead and put those down,
00:22:01.89\00:22:04.32
put those down and
we're gonna roll over
00:22:04.33\00:22:08.08
just like you
gonna roll out of bed.
00:22:08.09\00:22:10.21
So, you're gonna
drop your shoulder,
00:22:10.22\00:22:11.93
roll to the
side and when you use
00:22:11.94\00:22:14.59
the two
different ways to get up.
00:22:14.60\00:22:16.88
Okay, yeah, you
gonna go that way.
00:22:16.89\00:22:19.22
So, Wendy's gonna use her chair
00:22:19.23\00:22:21.60
and Lynette is going
to do a rock and roll
00:22:21.61\00:22:25.17
and after she gets up on
00:22:25.18\00:22:26.36
a and roll Wendy is gonna get up
00:22:26.37\00:22:29.59
like she is getting out of bed
00:22:29.60\00:22:31.07
and she is gonna
use the chair assist.
00:22:31.08\00:22:33.25
So, she is gonna roll,
she's got her chair right there,
00:22:33.26\00:22:37.35
she is gonna get her legs under,
00:22:37.36\00:22:40.36
she is gonna push on the chair,
00:22:40.37\00:22:42.41
get her feet under and come up
00:22:42.42\00:22:46.22
and open the
legs out, there we go.
00:22:46.23\00:22:49.12
So, when you get up
from being down on the floor,
00:22:49.13\00:22:52.36
you want to
open your legs, okay.
00:22:52.37\00:22:55.51
You make a mistake
when you try to get up
00:22:55.52\00:22:57.46
with your legs
together, open your legs,
00:22:57.47\00:23:00.08
tighten your stomach,
push back whether you're using
00:23:00.09\00:23:03.58
a chair or you're
getting up like Wendy did
00:23:03.59\00:23:06.73
and you're coming up, okay.
00:23:06.74\00:23:10.70
Just getting down and up
is a huge exercise for anybody
00:23:10.71\00:23:16.57
who has
osteoarthritis, knees, hips,
00:23:16.58\00:23:19.51
back, hands, shoulders.
00:23:19.52\00:23:22.34
But I'm here to tell you
but if you want to keep your
00:23:22.35\00:23:25.07
independence you
have to use those muscles.
00:23:25.08\00:23:29.62
If you will just get
down in the floor and get up,
00:23:29.63\00:23:33.19
that's a huge thing and
learn how to do it correctly.
00:23:33.20\00:23:36.75
I'm gonna have Lynette
and Wendy stand right here
00:23:36.76\00:23:41.32
hold on to their
chair and all we're gonna do
00:23:41.33\00:23:45.21
is lean
forward, put the toe back
00:23:45.22\00:23:48.81
and just lift that
leg up and come back down.
00:23:48.82\00:23:53.13
Just a lift
right up and back down,
00:23:53.14\00:23:57.03
a lift right up
there and back down,
00:23:57.04\00:23:59.74
so had this to stabilize me,
00:23:59.75\00:24:02.21
I don't want to hurt my joints,
00:24:02.22\00:24:04.14
I want to put my
hands right in there
00:24:04.15\00:24:06.54
and I'm gonna bring the
heel up and then come back down.
00:24:06.55\00:24:10.44
I'm gonna try to do
this 10 times and then
00:24:10.45\00:24:14.75
where I can do
it 10 times twice.
00:24:14.76\00:24:17.63
Okay, so it's a straight
on lift from the gluteal,
00:24:17.64\00:24:23.31
this is very important
move for keep it strong
00:24:23.32\00:24:27.40
with osteoarthritis,
specially in the hip, knee,
00:24:27.41\00:24:32.23
this is not putting
pressure on your shoulders,
00:24:32.24\00:24:35.25
tight stomach and when
you take that heel back.
00:24:35.26\00:24:38.92
But you notice I'm not
doing a turn out with my toe.
00:24:38.93\00:24:43.09
I don't want to do
that because I want to work
00:24:43.10\00:24:45.63
that weaker, back hamstring,
00:24:45.64\00:24:48.42
I'm gonna work the back
and I want to work the gluteal.
00:24:48.43\00:24:52.15
And so I'm just getting
enough lift without any weight.
00:24:52.16\00:24:55.63
Okay, if I can
get 10 lifts on that
00:24:55.64\00:24:58.20
I'm doing a good thing.
00:24:58.21\00:24:59.51
So, I'm just gonna shift,
I may go to the other side.
00:24:59.52\00:25:04.33
And my supporting
leg is what Wendy?
00:25:04.34\00:25:08.64
My supporting leg
should be what, locked or bent.
00:25:08.65\00:25:11.74
Bent. Bent. Yeah.
00:25:11.75\00:25:14.78
Okay, so I'm gonna step
back and watch this. What.
00:25:14.79\00:25:19.76
Nice and tights and
then I'm just gonna lift.
00:25:19.77\00:25:23.49
Now I can tell
you with as somebody
00:25:23.50\00:25:26.37
who is dealing with hip issues,
00:25:26.38\00:25:29.46
I just had operation
in December on my hip.
00:25:29.47\00:25:32.63
When you're
doing this and you have
00:25:34.71\00:25:36.37
significant problems with
your hip, this is a big move.
00:25:36.38\00:25:40.33
You can't get it as high, okay.
00:25:40.34\00:25:43.14
But you must keep
trying, just remember
00:25:43.15\00:25:47.67
what our little
saying yesterday,
00:25:47.68\00:25:51.46
you need to change what you can,
00:25:51.47\00:25:54.06
you need to accept what you must
00:25:54.07\00:25:56.72
and then you need
to know the difference.
00:25:56.73\00:25:58.86
And many of you are
accepting disability,
00:25:58.87\00:26:02.64
disuse because you
don't, your muscles hurt,
00:26:02.65\00:26:06.47
your joints hurt,
you don't want to move,
00:26:06.48\00:26:11.11
you need to
move, you need to walk
00:26:11.12\00:26:14.80
and what we're doing
here today is showing you
00:26:14.81\00:26:17.35
some very simple strengthening
joint stabilizing moves.
00:26:17.36\00:26:23.00
Okay, and if you
can do this and get
00:26:23.01\00:26:27.97
where you can do
two sets of them,
00:26:27.98\00:26:29.77
that's what you
want to try to do.
00:26:29.78\00:26:31.40
And then I'm gonna come back,
00:26:31.41\00:26:33.10
I'm gonna step right
here to the front of the chair
00:26:33.11\00:26:37.68
and our pivotal move
in a lot of my programs
00:26:37.69\00:26:42.22
is the hip hinge
and for many of you,
00:26:42.23\00:26:45.73
you're standing and
you're sitting in such a way
00:26:45.74\00:26:47.71
that's gonna hurt your knees.
00:26:47.72\00:26:50.18
So, I want to go
shoulder with a wider,
00:26:50.19\00:26:53.83
I want to swing
the rear end back,
00:26:53.84\00:26:57.24
take the pressure off
the joints of the knee
00:26:57.25\00:27:00.13
and I'm gonna come down,
I'm gonna put my hands here
00:27:00.14\00:27:02.54
and I'm not gonna use
them, I just want to make sure
00:27:02.55\00:27:04.98
it's there and then I'm gonna
00:27:04.99\00:27:06.32
come down just like that, okay.
00:27:06.33\00:27:09.51
Take a big deep breathe,
now it's getting up right.
00:27:09.52\00:27:13.78
So, I'm gonna step
out just a little bit,
00:27:13.79\00:27:16.57
I'm gonna lean forward,
use my chair a little bit
00:27:16.58\00:27:19.98
like with one thumb, all right.
00:27:19.99\00:27:22.78
And I'm gonna press and push up
00:27:22.79\00:27:25.45
like I'm leading a coir, okay.
00:27:25.46\00:27:28.27
So, if you can get
where you can do that,
00:27:28.28\00:27:30.19
come down with that
coir then I'm gonna lead
00:27:30.20\00:27:34.35
the coir but as I was come up,
00:27:34.36\00:27:36.54
I'm gonna push my rear
hand back, okay, got it.
00:27:36.55\00:27:41.48
Dealing with osteoarthritis
can be a challenge,
00:27:41.49\00:27:45.76
but exercising
is one of the ways
00:27:45.77\00:27:48.73
that in the medical
community we know, we know
00:27:48.74\00:27:54.22
that it works, but
you must do it carefully
00:27:54.23\00:27:57.36
with guidance
but you must do it.
00:27:57.37\00:28:00.55
We went through some
just simple moves today
00:28:00.56\00:28:04.04
that can be very hard.
00:28:04.05\00:28:06.03
Join us next time
and you become stronger.
00:28:06.04\00:28:09.11
I guarantee you. Thanks a lot.
00:28:09.12\00:28:12.25