The following program
is designed to demonstrate
00:00:01.98\00:00:02.97
simple workouts that you
can use to improve your health.
00:00:02.98\00:00:05.61
Be sure to
consult your physician
00:00:05.62\00:00:07.75
before beginning
any exercise program.
00:00:07.76\00:00:10.30
Welcome to Body and Spirit.
00:00:11.65\00:00:13.13
I am Jeanie McDonald Weaver.
00:00:13.14\00:00:15.05
And we are going to
do spinal wrap today,
00:00:15.06\00:00:17.88
how to straighten your posture.
00:00:17.89\00:00:19.88
Welcome to Body and Spirit.
00:00:42.21\00:00:43.77
I have Garland and Donna with me
00:00:43.78\00:00:47.64
and they have the same last name
00:00:47.65\00:00:49.04
because they are
married to one another.
00:00:49.05\00:00:50.77
And we are going to
do spinal wrap today
00:00:51.62\00:00:53.45
and I have already asked
Donna and Garland to walk
00:00:53.46\00:00:56.41
a little for me
and we picked out
00:00:56.42\00:00:58.15
a few little challenges
00:00:58.16\00:01:00.88
that we are
going to work on right.
00:01:00.89\00:01:02.03
Little
challenges! Little challenges.
00:01:02.04\00:01:04.10
Now I am gonna
use, Garland first
00:01:04.11\00:01:07.82
because whenever somebody's
work on their posture,
00:01:07.83\00:01:10.11
they don't even
know where to start,
00:01:10.12\00:01:12.04
and they don't know that
00:01:12.05\00:01:13.03
they have a posture problem.
00:01:13.04\00:01:14.06
So I ask Garland to
do a little walk for me.
00:01:14.07\00:01:16.98
And he walked and we
found out as I was watching him,
00:01:16.99\00:01:21.11
he really leads with his head
00:01:21.12\00:01:22.86
and his
shoulders around it okay.
00:01:22.87\00:01:26.25
So whatever that I
had him walk for me,
00:01:26.26\00:01:29.23
then I asked him
to walk with the pole.
00:01:29.24\00:01:33.24
And I have a walking pole.
00:01:33.25\00:01:35.46
Donna has just a plane
dowel that you can get it
00:01:35.47\00:01:39.54
at any hardware store, okay.
00:01:39.55\00:01:41.53
Or you can use a broom
or a this is a bamboo pole
00:01:41.54\00:01:46.46
so anything like
that that is straight
00:01:46.47\00:01:48.73
that is light weight,
00:01:48.74\00:01:49.92
and so I am going to
have down just take their pole
00:01:49.93\00:01:53.57
and they put it
behind their back.
00:01:53.58\00:01:55.96
And they use the
back of their hand,
00:01:55.97\00:01:58.76
they want to touch
the back of the head,
00:01:58.77\00:02:01.66
between the shoulders and right
00:02:01.67\00:02:04.11
between the gluteals, okay.
00:02:04.12\00:02:06.25
And I want to
see, if I am able to go
00:02:06.26\00:02:08.80
with my ear over my shoulder
and my shoulder over my hip,
00:02:08.81\00:02:13.21
and my hip over
my knee and my ankle.
00:02:13.22\00:02:15.32
And if you can look
Donna is doing pretty good,
00:02:15.33\00:02:19.82
she's got that back here,
00:02:19.83\00:02:21.97
I need to drop a
chin a little bit, okay.
00:02:21.98\00:02:24.92
And she's touching and she
could take a few steps out,
00:02:24.93\00:02:28.50
and stay in contact.
00:02:28.51\00:02:30.88
So take a few steps
out, and a few steps back,
00:02:30.89\00:02:33.62
and she is staying
in pretty good contact,
00:02:33.63\00:02:36.06
now we gonna have Garland
00:02:36.07\00:02:37.12
that's depth forward a couple.
00:02:37.13\00:02:39.59
And you can see how far
away that Garland head is,
00:02:39.60\00:02:44.06
so those of you at home
you get your broom handle.
00:02:44.07\00:02:47.37
Or walking
stick, and do this test,
00:02:47.38\00:02:51.15
you may not realize
what you are setting
00:02:51.16\00:02:53.03
yourself up of
for some real, strain,
00:02:53.04\00:02:55.27
cervical strain,
lower dorsal, lumbar dorsal,
00:02:55.28\00:02:59.16
just because if you posture
and you didn't realize it.
00:02:59.17\00:03:02.52
Now these two are avid walkers,
00:03:02.53\00:03:04.63
however, if you
are walking a lot
00:03:04.64\00:03:07.33
and you are doing it
with really poor posture,
00:03:07.34\00:03:09.88
well, we are sitting up
for some other problems, right?
00:03:09.89\00:03:13.98
So what we wanna do is
help Garland to figure out
00:03:13.99\00:03:19.23
how he is going to make
up the difference for this,
00:03:19.24\00:03:23.39
based here, okay.
00:03:23.40\00:03:25.21
And we don't want to as
most of you are doing right now,
00:03:25.22\00:03:28.46
I know you are, you
are doing this, right here,
00:03:28.47\00:03:30.49
because that's
exactly Garland did
00:03:30.50\00:03:31.89
when I said put the
back on your head on there,
00:03:31.90\00:03:33.94
what you do Garland?
00:03:33.95\00:03:34.92
You are like that.
00:03:34.93\00:03:36.15
And he goes, I am touching.
00:03:36.16\00:03:37.13
And I am saying no you are not.
00:03:37.14\00:03:38.89
So we want to retract that neck,
00:03:40.12\00:03:45.66
and then protract it
out, and then retract it back,
00:03:45.67\00:03:50.48
keep that chin down.
00:03:50.49\00:03:51.54
Okay, so that's the first part,
00:03:51.55\00:03:54.84
so when you are
really thinking about it,
00:03:54.85\00:03:56.43
you can help do that,
00:03:56.44\00:03:57.70
but he has so much of
space here that he needs
00:03:57.71\00:04:00.90
to actually some
stretching and strengthening
00:04:00.91\00:04:02.92
moves for hisneck
and his upper back.
00:04:02.93\00:04:05.96
And so we have
talked about that and our...
00:04:05.97\00:04:09.09
our...we'll talk about
that a little bit more.
00:04:09.10\00:04:10.25
Now for Donna, and step back,
00:04:10.26\00:04:13.92
so when you are
doing this little test,
00:04:13.93\00:04:16.43
and you've got the
back of your head on there,
00:04:16.44\00:04:19.09
I am there and
back your shoulders,
00:04:19.10\00:04:20.66
and your hips,
you can step wide,
00:04:20.67\00:04:22.59
you can go into a golf swing.
00:04:22.60\00:04:25.14
Okay, if you are
keeping your posture,
00:04:26.73\00:04:28.61
my head's there
right, is that right Garland?
00:04:28.62\00:04:31.29
And I contacted right, yes,
00:04:31.30\00:04:33.53
okay, and I can do that,
I can go, I can sit down,
00:04:33.54\00:04:38.07
and stay in
contact and come back up.
00:04:38.08\00:04:42.01
That's a test for how far out
00:04:42.02\00:04:45.30
of line you have gone, okay.
00:04:45.31\00:04:46.99
Now, we are gonna do
another low check in,
00:04:47.00\00:04:51.30
we gonna hold our
poles right here in front,
00:04:51.31\00:04:53.22
and we are gonna
take our shoulder.
00:04:54.86\00:04:56.27
And we gonna
just come right here,
00:04:56.28\00:04:57.96
right across the breast bone,
00:04:57.97\00:05:00.00
and I am gonna
bring it right there,
00:05:00.01\00:05:02.44
and I am gonna
drop my shoulders down,
00:05:02.45\00:05:03.91
drop my shoulders,
drop my shoulders, okay.
00:05:03.92\00:05:07.35
Donna is laughing
because we found out
00:05:07.36\00:05:08.97
that Donna has a very pronounced
00:05:08.98\00:05:11.69
shoulder lift here
and she has that lift
00:05:11.70\00:05:15.45
and we found out
because that's the shoulder
00:05:15.46\00:05:17.85
that she has tried to
keep her purse on right here.
00:05:17.86\00:05:22.78
And that
shoulder keeps coming up
00:05:22.79\00:05:24.53
and you can see
that this side is short
00:05:24.54\00:05:26.81
and this side is long,
00:05:26.82\00:05:28.40
and she's done
that for so many years
00:05:28.41\00:05:30.97
that she is
tighten this is in here
00:05:30.98\00:05:32.77
and she needs to do some real
00:05:32.78\00:05:34.38
stretching and
strengthening moves.
00:05:34.39\00:05:36.03
And she can help
herself out with that,
00:05:36.04\00:05:37.71
so she doesn't have
the forward head thing,
00:05:37.72\00:05:39.96
but she has this
thing going, okay.
00:05:39.97\00:05:42.43
A lot, and that will
cause you some discomfort,
00:05:42.44\00:05:46.26
if it is does
not, it's going to.
00:05:46.27\00:05:47.62
So we gonna come right here,
00:05:47.63\00:05:49.10
we gonna bend shoulders
to our ears, first of all.
00:05:49.11\00:05:52.10
Bring your shoulders
to ears keep really tight.
00:05:52.11\00:05:54.56
Now we gonna push
the shoulders down,
00:05:54.57\00:05:57.00
and we gonna bring
that bar, right down,
00:05:57.01\00:05:59.23
and then we gonna make a
little circle down there,
00:05:59.24\00:06:01.06
and we're gonna
keep our shoulders down,
00:06:01.07\00:06:02.59
don't like that
shoulders come up
00:06:02.60\00:06:04.30
down I am watching you.
00:06:04.31\00:06:05.39
Okay, so it is
taking everything,
00:06:05.40\00:06:08.97
every bit of concentration
that you have to keep
00:06:08.98\00:06:11.49
that down because she
wants to get her purse up.
00:06:11.50\00:06:14.24
And those of you who have been
00:06:14.25\00:06:15.88
carrying you purse for,
00:06:15.89\00:06:16.87
how many years? 20 years,
00:06:16.88\00:06:18.34
get rid of that thing,
00:06:18.35\00:06:20.42
put it on your back
or waist or something,
00:06:20.43\00:06:24.16
do your circle,
you can come right up
00:06:24.17\00:06:27.10
to the collar bone,
drop your shoulders,
00:06:27.11\00:06:30.42
come back down and
around, and come back up, okay.
00:06:30.43\00:06:35.32
Now I am gonna turn
00:06:35.33\00:06:36.71
and I am gonna bring
that arm right over my head,
00:06:36.72\00:06:39.88
so I am gonna stretch,
right through here, okay.
00:06:39.89\00:06:42.86
Stretch right through there,
00:06:42.87\00:06:44.37
and I am gonna go up with it.
00:06:44.38\00:06:46.11
And I am gonna really straighten
00:06:46.12\00:06:47.58
that arm up, okay.
00:06:47.59\00:06:49.34
And I am gonna come back down,
00:06:49.35\00:06:51.10
and straighten that arm,
00:06:51.11\00:06:53.71
and I am gonna
really keep trying
00:06:53.72\00:06:55.55
to straighten my
back, and keep my chin back.
00:06:55.56\00:06:58.85
And I am going to bring it down,
00:06:58.86\00:07:00.37
and then I am
going to rotate it.
00:07:00.38\00:07:01.80
And I am going to
go over my head again,
00:07:01.81\00:07:04.17
just like that and
up, okay, and back down.
00:07:04.18\00:07:08.09
And right now I see my
shoulder coming up there.
00:07:08.10\00:07:11.72
Here we go. Do you see it?
00:07:11.73\00:07:13.41
Okay, Garland you gonna
have to really help her, okay.
00:07:13.42\00:07:16.19
He's gonna really
nag you about this.
00:07:16.20\00:07:18.02
I'll carry her purse.
00:07:18.03\00:07:19.05
He's gonna carry her
purse that's a good thing.
00:07:19.06\00:07:22.22
All the way up
stretch, big stretch.
00:07:22.23\00:07:24.24
So see I am helping myself out,
00:07:24.25\00:07:26.03
and when you come up,
00:07:26.04\00:07:27.01
I want you to
reach way up there.
00:07:27.02\00:07:29.67
Okay, drop that shoulder,
00:07:29.68\00:07:31.06
pull down, pull
down, and come back down.
00:07:31.07\00:07:35.32
Okay, now start to pull
down with this lower one,
00:07:35.33\00:07:37.79
and pull up, and come back down,
00:07:37.80\00:07:43.02
so you are
pulling down with this one
00:07:43.03\00:07:44.94
and you are pulling
up with the other one.
00:07:44.95\00:07:46.60
Drop that
shoulder, do it again, okay.
00:07:46.61\00:07:50.86
Now all the while
that I am doing this,
00:07:50.87\00:07:53.13
I am keeping my
stomach in, aren't you.
00:07:53.14\00:07:55.78
Right down, yes, stomach in,
00:07:55.79\00:07:59.00
and we are
squeezing our gluteals.
00:07:59.01\00:08:00.99
Now I am gonna turn,
00:08:01.00\00:08:02.56
I am gonna do with
this side one more time
00:08:02.57\00:08:04.78
because I wanna pull up hard
00:08:04.79\00:08:07.43
but I wanna pull down,
I wanna resist it, okay.
00:08:07.44\00:08:11.52
So this is just
a little something
00:08:11.53\00:08:13.44
that you can do
while you are walking even.
00:08:13.45\00:08:15.39
Then you go back to your round,
00:08:15.40\00:08:18.34
do your wash tub thing,
00:08:18.35\00:08:21.51
so it's down and
around to the clavicle.
00:08:21.52\00:08:23.59
And when you
come to the clavicle,
00:08:23.60\00:08:25.00
this is a good
time to check to see
00:08:25.01\00:08:28.14
if she's lifting it or
what she is doing there.
00:08:28.15\00:08:30.83
Okay, so down and around,
00:08:30.84\00:08:32.42
and right to that clavicle
00:08:32.43\00:08:34.43
and we are gonna
bend my knee just slightly
00:08:34.44\00:08:36.76
as I come down and around,
00:08:36.77\00:08:38.30
and bring it to the clavicle.
00:08:38.31\00:08:39.38
I am going to pull
that whole body into this,
00:08:39.39\00:08:41.20
so I am not just stand it,
00:08:41.21\00:08:42.36
and let's say, we are walking,
00:08:42.37\00:08:44.13
so if we were walking,
so act like you are walking,
00:08:44.14\00:08:47.40
and you bring
it down and around,
00:08:47.41\00:08:49.77
and you gonna watch.
00:08:49.78\00:08:51.62
And you gonna take a look
00:08:51.63\00:08:53.60
and see if she is doing this,
00:08:53.61\00:08:55.11
don't let her do that right.
00:08:55.12\00:08:56.36
And every time you
bring it to your chin Garland.
00:08:56.37\00:08:59.68
You are gonna pull
that chin back, okay.
00:08:59.69\00:09:02.49
And bring it down and around.
00:09:02.50\00:09:03.68
You can be doing
this the whole walk, okay.
00:09:03.69\00:09:06.31
But you have to be very mindful.
00:09:06.32\00:09:07.94
Keep your stomach tight
00:09:07.95\00:09:09.43
so that you
don't arch that back.
00:09:09.44\00:09:10.80
Because when you
bring those arms up
00:09:11.08\00:09:12.58
with any kind of apparatus,
00:09:12.59\00:09:13.87
you tend to want to do that,
00:09:13.88\00:09:15.08
unless you are engaged, okay.
00:09:15.09\00:09:17.22
So we just did a spinal test,
00:09:17.79\00:09:19.87
to see how they are doing
00:09:19.88\00:09:21.27
and we found out something
that we need to work on.
00:09:21.28\00:09:23.50
And then we talked,
Garland I talked about,
00:09:23.51\00:09:27.45
what he needs to do
protraction and retraction,
00:09:27.46\00:09:31.36
so after you do the
protraction and restraction
00:09:31.37\00:09:34.06
as we have stated,
00:09:34.07\00:09:35.37
you can also go ear to shoulder,
00:09:35.38\00:09:38.87
ear to shoulder
which is what Donna
00:09:38.88\00:09:41.71
needs to do desperately.
00:09:41.72\00:09:43.43
So you can help each
other with that, okay.
00:09:43.44\00:09:45.40
So as you are
doing it, you hold it,
00:09:45.41\00:09:47.13
you can hold your
pole here or here,
00:09:47.14\00:09:50.81
you can be walking
while you are doing
00:09:50.82\00:09:52.00
that you don't have to be just
00:09:52.01\00:09:52.99
at home and do this, okay.
00:09:53.00\00:09:54.19
Practice it
while you are walking.
00:09:54.20\00:09:55.50
So when you start to do
00:09:55.51\00:09:56.99
this thing just
hold your pole here.
00:09:57.00\00:09:58.89
Softening your
knees just a little bit,
00:09:58.90\00:10:01.80
and the tummy is tight.
00:10:01.81\00:10:03.31
Okay, now I want you to
go that way with your ear,
00:10:03.32\00:10:06.39
I want you to go
that way with your,
00:10:06.40\00:10:07.98
don't bring that shoulder up.
00:10:07.99\00:10:09.26
She keeps one to
bring that shoulder up,
00:10:09.27\00:10:11.32
you know,
that's called cheating.
00:10:11.33\00:10:14.54
Okay, and then we
are going to bring,
00:10:16.36\00:10:17.68
do you feel stretching?
00:10:17.69\00:10:18.74
Oh, yes, she desperately
just stretch that side
00:10:18.75\00:10:22.11
as you saw she was
short here and long here.
00:10:22.12\00:10:24.64
And she said, she had
whiplash, when she was younger,
00:10:24.65\00:10:27.96
and then it started from there.
00:10:27.97\00:10:29.55
Okay, so now we gonna come up
00:10:29.56\00:10:31.43
and we gonna keep
walking, right away.
00:10:31.44\00:10:34.27
And we are going to
keep our shoulder down
00:10:34.28\00:10:37.07
and we are gonna go ahead
and stretch down this ways.
00:10:37.08\00:10:40.57
Now bring that
ear to the shoulder
00:10:40.58\00:10:43.87
right there, okay.
00:10:43.88\00:10:46.43
And walking and
then bring it up,
00:10:46.44\00:10:48.16
but this is the
side that we need
00:10:48.17\00:10:49.44
to stretch more on that.
00:10:49.45\00:10:50.85
Now we can do that
aero walking, okay people
00:10:50.86\00:10:54.78
just think that you know
00:10:54.79\00:10:56.14
maybe some sort
of wrong with you.
00:10:56.15\00:10:59.54
That's okay, we are stretching,
00:10:59.55\00:11:01.88
and you'll have to
do at the whole time.
00:11:01.89\00:11:03.64
Take ten steps
out of a 100 steps
00:11:03.65\00:11:07.02
that you might take,
and do just some stretching.
00:11:07.03\00:11:09.80
And you all ear to shoulder,
00:11:09.81\00:11:11.78
ear to shoulder and
then chin to shoulder,
00:11:11.79\00:11:15.31
chin to shoulder.
00:11:15.32\00:11:16.71
Now when we put that with gait,
00:11:16.72\00:11:20.14
training for our posture.
00:11:20.15\00:11:22.73
So we are thinking
about it but then we go
00:11:22.74\00:11:26.95
heel toe, heel toe,
00:11:26.96\00:11:31.60
heel toe and we keep our
bad habits thinking, right?
00:11:31.61\00:11:37.13
We are re-training our brain,
00:11:37.14\00:11:39.07
and I have said a lot yet
about brains and exercise.
00:11:39.08\00:11:44.57
But I am telling
you, it's all right here,
00:11:44.58\00:11:47.38
you gonna get even more brains
00:11:47.39\00:11:49.24
because you are
retraining a bad habit
00:11:49.25\00:11:53.04
and you are getting out of it.
00:11:53.05\00:11:54.20
Okay, so, step back just
for a second to the chair,
00:11:54.21\00:11:58.09
just right to there, okay,
00:11:58.10\00:12:00.15
so all I want you do now,
00:12:00.16\00:12:01.83
is think about that
what you just learned, okay.
00:12:01.84\00:12:06.25
And those of you here
out, out in the audience,
00:12:06.26\00:12:08.42
ears need to be
over the shoulders,
00:12:09.90\00:12:11.87
the shoulders are over the hips.
00:12:11.88\00:12:13.50
The hips are over the knees,
00:12:13.51\00:12:15.11
the knees are
over the ankles, okay.
00:12:15.12\00:12:18.37
And it is not, we
don't want this, right,
00:12:18.38\00:12:23.49
that's not the way we
want to go. Is it? No.
00:12:23.50\00:12:26.54
Okay, then we
got to do something
00:12:26.55\00:12:27.81
about it now, when we can.
00:12:27.82\00:12:29.89
So we are gonna
train our gait now,
00:12:29.90\00:12:33.24
we gonna go heel toe,
00:12:33.25\00:12:34.86
and I am gonna think about
00:12:34.87\00:12:37.31
what I am doing up here,
and I am gonna go heel toe.
00:12:37.32\00:12:41.62
And I am gonna tight
walk like there is line there.
00:12:41.63\00:12:45.19
And gonna go heel
toe, heel toe, heel toe,
00:12:45.20\00:12:47.69
just take two or
three steps right up there,
00:12:47.70\00:12:49.53
heel toe, heel toe, heel
toe, heel toe, and come back.
00:12:49.54\00:12:53.01
Okay, so as I am watching Donna
00:12:54.58\00:12:57.44
this side this shoulder,
00:12:57.45\00:12:59.96
she's having a really hard time,
00:12:59.97\00:13:02.25
getting that toe
all the way behind,
00:13:02.26\00:13:05.06
she's half it to
leave it out here,
00:13:05.07\00:13:07.16
and telling you
this affects gait,
00:13:07.17\00:13:11.35
you got to get your
posture right, it affects you.
00:13:11.36\00:13:14.53
Okay, and that
affects your balance,
00:13:14.54\00:13:16.38
and on and on and on.
00:13:16.39\00:13:18.54
So again you can do
this with your walking,
00:13:18.55\00:13:21.31
you do it as a
cool down or a warm up.
00:13:21.32\00:13:23.56
And you can get a straight line,
00:13:23.57\00:13:25.96
find a crack in the road,
00:13:25.97\00:13:28.12
I am sure you
can find lost cracks,
00:13:28.13\00:13:29.85
or, just get some chalk
00:13:29.86\00:13:31.94
and just make a stripe as down.
00:13:31.95\00:13:34.26
And go ahead and
try that one more time
00:13:34.27\00:13:36.37
we are holding it here,
00:13:36.38\00:13:37.58
and are tummy is so tight,
00:13:37.59\00:13:39.80
and we are thinking
about what our issues are,
00:13:39.81\00:13:42.45
and for Donna, she has to quick
00:13:42.46\00:13:44.40
bringing that shoulder up.
00:13:44.41\00:13:45.71
Okay, Garland has
to keep that chin down,
00:13:45.72\00:13:48.53
and not let
himself lead like that.
00:13:48.54\00:13:50.91
and go heel toe, heel
toe, just do three steps,
00:13:50.92\00:13:54.70
heel toe, heel
toe, heel toe, okay,
00:13:54.71\00:13:58.78
and then come back and
back and back and back.
00:13:58.79\00:14:03.93
So, bring your
own video cameras,
00:14:03.94\00:14:07.94
and you can see that
she's having hard time,
00:14:07.95\00:14:10.68
getting that toe behind here,
00:14:10.69\00:14:13.52
and this has to
do with that, okay.
00:14:13.53\00:14:16.80
So the heel toe is really good,
00:14:16.81\00:14:19.89
now let's do an exercise
to help strengthen our legs.
00:14:19.90\00:14:23.81
Okay. We need to do two,
00:14:23.82\00:14:25.01
we gonna walk forward,
00:14:25.02\00:14:26.54
and we are gonna
do a knee to our pole,
00:14:26.55\00:14:30.03
knee to my
pole, knee to my pole,
00:14:30.04\00:14:33.57
knee to my pole,
00:14:33.58\00:14:35.45
And then I am going to go back,
00:14:35.46\00:14:37.48
I'm gonna retro walk, okay,
00:14:37.49\00:14:39.97
and when I retro walk,
00:14:39.98\00:14:41.27
I'll show you what
I am looking forward.
00:14:41.28\00:14:42.96
When you do your retro walk
this is what I typically see.
00:14:42.97\00:14:48.32
See, you see they are one a both
00:14:51.01\00:14:53.12
and the reason
is, you are trying
00:14:53.13\00:14:54.64
to get the stability.
00:14:54.65\00:14:55.67
So it's balance,
exercise, don't go real wide,
00:14:56.99\00:15:02.17
and if you're really
shaky to put your foot back up,
00:15:02.18\00:15:06.53
just widen up, toe
heel, toe heel, toe heel.
00:15:06.54\00:15:12.18
Okay, so just go
forward two or three steps,
00:15:12.19\00:15:14.73
try to bring that
pole out and you can,
00:15:14.74\00:15:18.09
you don't have to be real high,
00:15:18.10\00:15:19.69
you can bring it down here,
00:15:19.70\00:15:20.82
just bring that
quad, right up to there.
00:15:20.83\00:15:23.42
One, two, three, and four,
00:15:23.43\00:15:28.52
now, retro walk,
toe heel, toe heel,
00:15:28.53\00:15:32.08
toe heel, toe heel,
00:15:32.09\00:15:35.17
this is going to be some fun.
00:15:35.18\00:15:36.79
And you got work to do.
00:15:36.80\00:15:38.12
So those of you who are
out there doing some of these,
00:15:39.60\00:15:42.41
has somebody watched you, okay,
00:15:42.42\00:15:45.72
it's very simple
to get a line drawn
00:15:45.73\00:15:48.15
and understand that many times
00:15:48.16\00:15:52.25
our seniors will walk
in a really wide funny way.
00:15:52.26\00:15:57.80
Sometimes because our
hips hurt or the knees hurt
00:15:57.81\00:16:01.55
that many time just because
they don't have the muscle.
00:16:01.56\00:16:04.44
And the balance
to walk in straight
00:16:06.05\00:16:10.98
forward balanced way.
00:16:10.99\00:16:12.99
Now I am going to add a
little bit of difficulty
00:16:13.00\00:16:15.88
and those of
you who are walking,
00:16:15.89\00:16:18.25
and that's all you are doing,
00:16:18.26\00:16:19.73
and you are not
doing any appreciable
00:16:19.74\00:16:22.33
strength training,
this is where you start.
00:16:22.34\00:16:25.30
Okay, when you get to
where you can do 30 to 50
00:16:26.18\00:16:29.94
knee ups touch, knee
ups touch straight on
00:16:29.95\00:16:34.08
and walk in your walk
and do it several times,
00:16:34.09\00:16:36.96
you're gonna start
strengthening through here.
00:16:36.97\00:16:39.75
Wonderful.
Because that's for those
00:16:39.76\00:16:41.12
of you who just walk
that's the good way to start
00:16:41.13\00:16:44.07
your strength training, now,
just before we get down our,
00:16:44.08\00:16:47.36
uneven challenge,
to marry that move,
00:16:47.37\00:16:53.01
we are gonna do, what's called,
00:16:53.02\00:16:55.60
in a track and field
world, we call heel kicks.
00:16:55.61\00:16:59.84
But right now, we are
just gonna call it heel curl.
00:16:59.85\00:17:02.61
Okay, so I am
gonna curl that here,
00:17:02.62\00:17:04.64
let me warn you,
when you step out,
00:17:04.65\00:17:07.71
don't do a real
exaggerated pull,
00:17:07.72\00:17:12.63
or you'll stop immediately
and grab your hamstrings
00:17:12.64\00:17:17.58
because it is going
to be cramping on you.
00:17:17.59\00:17:19.21
Okay, so just
bring your heel up.
00:17:19.22\00:17:23.63
Don't bring it too high,
00:17:23.64\00:17:25.00
or it can illicit a
cramp in your hamstrings.
00:17:25.01\00:17:27.95
So you gonna just three steps,
00:17:27.96\00:17:29.47
and you gonna do heel kicks,
00:17:29.48\00:17:30.99
okay, or bring the heel up.
00:17:31.00\00:17:32.98
Heel up, heel
up, heel up, heel up.
00:17:32.99\00:17:38.00
And then you can
do it back wards,
00:17:38.01\00:17:39.51
heel up step back,
keep the toe forward,
00:17:39.52\00:17:42.36
heel up
forward, heel up forward.
00:17:42.37\00:17:46.18
And just be aware Donna
00:17:46.19\00:17:47.74
that when you
step down every time,
00:17:47.75\00:17:50.95
this toe is out, okay.
00:17:50.96\00:17:54.23
Okay, so that, that will be
enough to cause you to fall.
00:17:54.24\00:17:59.53
And at first when you try
to straighten that toe up,
00:17:59.54\00:18:03.14
you gonna be really wobbly,
00:18:03.15\00:18:04.50
so go wide, that's okay,
00:18:04.51\00:18:07.45
just don't go out
with that toe. Okay.
00:18:07.46\00:18:10.01
And just be aware that's the one
00:18:10.02\00:18:11.25
that doing it the most,
00:18:11.26\00:18:12.80
Garland is pretty good,
00:18:12.81\00:18:14.69
he just to got
that...that head back.
00:18:14.70\00:18:18.01
Okay, so we have the leg ups
00:18:18.02\00:18:21.91
and we have the heel to hip,
00:18:21.92\00:18:24.63
or the heel kicks, okay.
00:18:24.64\00:18:26.21
So the next
thing that we'll start
00:18:26.22\00:18:28.06
to strengthening your hip,
00:18:28.07\00:18:29.26
and you had mentioned
that you had hip go out on you.
00:18:29.27\00:18:31.84
So until you
start really following
00:18:31.85\00:18:35.26
some of the other
tapes that we have done
00:18:35.27\00:18:37.81
to really start
appreciable strengthening.
00:18:37.82\00:18:40.56
Standing and walking you
can do fine anything uneven,
00:18:40.57\00:18:44.70
it can be a pillow.
00:18:44.71\00:18:45.99
Now I just rolled up a
mat when of our exercise mats,
00:18:46.00\00:18:49.71
you can get a pillow,
just go and get a pillow
00:18:49.72\00:18:52.36
just don't let
it be your husband
00:18:52.37\00:18:54.81
that you are stepping on.
00:18:54.82\00:18:55.79
Okay, that won't be good,
00:18:55.80\00:18:58.74
and you gonna step
on that pillow, okay,
00:18:58.75\00:19:01.54
you can use your cane,
or your pole you want to,
00:19:01.55\00:19:05.06
and you gonna
just bring that leg up,
00:19:05.07\00:19:08.12
you got to kick stand,
and you gonna bring it up.
00:19:08.13\00:19:10.41
And you gotta cane
here, and this knee,
00:19:10.42\00:19:13.26
what do you think, is
it gonna be locked or soft?
00:19:13.27\00:19:15.11
I think soft.
00:19:15.12\00:19:16.38
Soft, see you
guys are headed again.
00:19:16.39\00:19:18.62
So I am going to come here,
00:19:18.63\00:19:20.03
and we get my balance
00:19:20.04\00:19:21.21
and then we take that pole up.
00:19:21.22\00:19:22.63
And I am gonna work
that foot and ankle,
00:19:22.64\00:19:25.87
and hip, and knee, and stomach.
00:19:25.88\00:19:28.34
And I am going to hold it until
00:19:28.35\00:19:29.57
I can hold it
for a good 30 seconds
00:19:29.58\00:19:31.96
and then I am
gonna step off, okay.
00:19:31.97\00:19:34.92
That's the first stage,
00:19:34.93\00:19:37.45
second stage is you're holding
00:19:38.98\00:19:41.17
and you gonna
tap, tap, tap, tap,
00:19:41.18\00:19:46.75
tap, tap, tap. Got it?
00:19:46.76\00:19:51.63
And you need to get where
you can do that ten times.
00:19:51.64\00:19:53.76
Then you need to
go the other leg,
00:19:53.77\00:19:55.48
so we're gonna try yet,
00:19:55.49\00:19:58.51
Okay, okay step into my
office right here, okay,
00:19:58.52\00:20:04.05
so on, I like that
when you hold that there,
00:20:05.10\00:20:08.08
now you can use as a
pole as you get ready.
00:20:08.09\00:20:11.50
Okay, so you're gonna
use this as a kick stand
00:20:12.12\00:20:14.35
so put your toe down
and any time you need to.
00:20:15.29\00:20:17.60
Now don't lean into this, okay.
00:20:18.39\00:20:20.88
Try to use less and less
00:20:20.89\00:20:21.92
because you gonna
bring it up, okay.
00:20:21.93\00:20:24.84
That's all right,
bring that toe up and hold on
00:20:24.85\00:20:29.66
Okay, is your tummy tight?
00:20:29.67\00:20:31.33
And you are doing
excellent on your shoulders
00:20:31.34\00:20:33.66
by the way, you
are keeping it down.
00:20:33.67\00:20:35.19
Because I'll, did this thing
00:20:35.20\00:20:38.35
and just give a
little nudge, okay.
00:20:38.36\00:20:40.82
So bring that leg
up, how are you doing?
00:20:40.83\00:20:42.91
Doing good, yeah, I
am stretching my ankle,
00:20:42.92\00:20:45.76
yeah, it's working hard, isn't?
00:20:45.77\00:20:47.69
What if you had to bring
this pole off the ground?
00:20:47.70\00:20:49.89
I would fall over it.
00:20:49.90\00:20:50.94
Oh, okay, see we've
modified for you all ready.
00:20:50.95\00:20:54.37
Did you see? I
wish you to saw that,
00:20:56.59\00:20:58.78
did you see Garland?
00:20:58.79\00:20:59.90
She pulled it right up,
00:20:59.91\00:21:01.24
when she gets little
nervous or little anything,
00:21:01.25\00:21:03.21
she just pulls that right up.
00:21:03.22\00:21:04.54
And it's going to cause her,
00:21:04.55\00:21:06.57
and it has
already has caused her
00:21:06.58\00:21:08.22
a lot of problems
up in through here.
00:21:08.23\00:21:10.64
Okay, then want to touch that,
00:21:10.65\00:21:12.58
now go to the other side,
00:21:12.59\00:21:14.18
and see how you are doing,
00:21:14.19\00:21:15.24
and you always
going to be better
00:21:15.25\00:21:16.49
on one side than the other.
00:21:16.50\00:21:17.83
Okay, that just our brains,
up and chilling both sides,
00:21:17.84\00:21:21.74
different sides
you're just gonna
00:21:21.75\00:21:22.98
be different, and
different injuries.
00:21:22.99\00:21:24.92
Either, or however,
you want to that's fine,
00:21:24.93\00:21:27.37
it's good to be,
just put your toe down
00:21:27.38\00:21:29.67
as a kick stand, so
you know what's that.
00:21:29.68\00:21:32.54
So when you bring
that leg back here,
00:21:32.55\00:21:35.25
and you could be
practicing this right now,
00:21:35.26\00:21:37.25
before you get on here.
00:21:37.26\00:21:38.81
Okay, so always
know where the toe
00:21:41.00\00:21:43.78
is because when
you start to fall,
00:21:43.79\00:21:45.57
it's scary and you
wanna know where that's at,
00:21:45.58\00:21:48.85
and you bring it up,
and you cane that tummy,
00:21:48.86\00:21:52.08
you keep the shoulders down.
00:21:52.09\00:21:53.44
And little by little
you are thinking some day,
00:21:53.45\00:21:57.07
I am going to be
able to stand here,
00:21:57.08\00:21:58.88
and take this pole
off the ground. Right.
00:21:58.89\00:22:01.91
That's the
objective, see what I am doing?
00:22:01.92\00:22:05.39
Yes, all mine.
00:22:05.40\00:22:06.51
You know, everybody
is at a different place,
00:22:08.15\00:22:10.74
and has different challenges.
00:22:10.75\00:22:13.07
I just corrected her,
all right, so if I were you,
00:22:15.82\00:22:18.95
I would be correcting you,
00:22:18.96\00:22:20.99
because it is ingrained posture,
00:22:21.00\00:22:23.84
I can give you all
these great exercises
00:22:23.85\00:22:27.38
to help straighten
out your postural issues.
00:22:27.39\00:22:30.30
But if you don't do them
for the rest of 24 hours,
00:22:30.31\00:22:34.40
what is five or ten
minutes here with me?
00:22:34.41\00:22:37.49
So, this is
something that you have to do,
00:22:37.50\00:22:40.45
and this is great to
pair with when it says pray
00:22:40.46\00:22:45.37
without ceasing,
right here, you pray,
00:22:45.38\00:22:49.09
and you work your posture,
00:22:49.10\00:22:50.71
okay, and it is a
constant thing, okay,
00:22:50.72\00:22:53.84
our text for today
actually is Psalms 22:19,
00:22:53.85\00:22:57.71
"But you our
Lord be not far off,
00:22:57.72\00:23:01.06
all my strength
come quickly to help me."
00:23:01.07\00:23:04.54
And you gonna need
that because changing
00:23:04.55\00:23:06.84
bad habits are hard
to do but you can do it,
00:23:06.85\00:23:10.82
and you can do it.
00:23:10.83\00:23:12.41
Now we need to
watch him on this,
00:23:12.42\00:23:14.54
okay, so every time
you step on something
00:23:14.55\00:23:17.39
that's unstable, the
thing that you need to remember
00:23:17.40\00:23:21.19
is keying your stomach,
00:23:21.20\00:23:25.60
you just pull in your
belly button like we have been
00:23:25.61\00:23:27.49
telling at every program.
00:23:27.50\00:23:29.02
That's your stability, if
you do even take a miss step,
00:23:29.03\00:23:33.13
and get off
balance, you are not gonna
00:23:33.14\00:23:34.99
pull your back off because why?
00:23:35.00\00:23:38.07
Stomach muscles.
00:23:38.08\00:23:39.07
Your stomach muscles
are supporting your back,
00:23:39.08\00:23:41.68
okay, that holds together.
00:23:41.69\00:23:43.71
Okay, so when you step on that,
00:23:43.72\00:23:45.28
your knees are gonna be soft,
00:23:45.29\00:23:46.61
and your belly
buttons gonna be tighten in,
00:23:46.62\00:23:48.43
and you would be
thinking about what we work
00:23:48.44\00:23:49.76
and add up here, right?
00:23:49.77\00:23:51.31
Okay, and so toe
is on the kick stand,
00:23:51.32\00:23:55.04
so they're set,
now get on balance,
00:23:55.05\00:23:58.16
tight tummy and
don't you looking down
00:23:58.17\00:24:00.87
because remember we
wanna retrain, don't we?
00:24:00.88\00:24:03.05
Yeah, and it
affects our balance,
00:24:03.06\00:24:05.16
now you are holding
here, but remember our goal
00:24:05.17\00:24:07.83
is to stand on here
for even ten seconds,
00:24:07.84\00:24:10.03
five seconds without
that pole on the ground.
00:24:10.04\00:24:13.32
Okay, that knees
unlocked right, right, right?
00:24:13.33\00:24:18.02
Don't think so?
00:24:18.03\00:24:20.77
Yes, it is hard, and I
hope you doing at home,
00:24:20.78\00:24:23.45
you can use again, a
pillow, I use this little,
00:24:23.46\00:24:26.65
they are called eye
bars, they are little,
00:24:26.66\00:24:29.54
you know, air pillows
with their vinyl rubber.
00:24:29.55\00:24:35.18
But you can use the pillow,
you can use a mat like this,
00:24:35.19\00:24:38.07
this is low level,
it can get really hard
00:24:38.08\00:24:41.16
if we get thicker and thicker.
00:24:41.17\00:24:43.29
Okay, now while he's
doing that you are going
00:24:43.30\00:24:46.21
to keep working
on this, right? Yes.
00:24:46.22\00:24:48.66
And I want to just
like this steps out now,
00:24:48.67\00:24:53.09
and you just
gonna lift and lift,
00:24:53.10\00:24:56.40
and keep correcting and
lift, and don't use this,
00:24:56.41\00:24:59.56
you are gonna hold
that in front of you, lift,
00:24:59.57\00:25:02.43
and lift and you
are watching him, okay.
00:25:02.44\00:25:04.31
Be his coach, what's
it, what are you gonna do?
00:25:04.32\00:25:07.73
Softening your knees,
pull your belly button in.
00:25:07.74\00:25:11.07
And what about that chin.
00:25:11.08\00:25:12.45
And the chin goes down and back.
00:25:12.46\00:25:14.22
That's good, I like
it, she's your coach now,
00:25:15.27\00:25:19.60
okay, so you are
right there and keep
00:25:19.61\00:25:23.25
that knee very nice and soft.
00:25:23.26\00:25:26.94
And he knows
where are the forears
00:25:26.95\00:25:29.08
because he is
using his kicks down,
00:25:29.09\00:25:30.61
and he's
challenging, see he is putting
00:25:30.62\00:25:32.61
he bring a pole up, that's
why it is really unstable.
00:25:32.62\00:25:35.21
Do you see that what kind
of work has gonna take? Yes.
00:25:35.22\00:25:37.53
Okay, that's the beginning
of their strengthening,
00:25:37.54\00:25:40.40
of their
strengthening, their walkers.
00:25:40.41\00:25:41.63
They haven't been really
be doing some strength work.
00:25:41.64\00:25:44.04
And the last one that
I am going to show you
00:25:44.05\00:25:47.81
how to do is,
actually again, it's a,
00:25:47.82\00:25:52.46
it's a foundational
move, and it's one that you can
00:25:52.47\00:25:55.79
start right now,
it's the very first move
00:25:55.80\00:25:57.97
in the strong men and
women stay young program
00:25:57.98\00:26:00.61
and we have done that in a tape,
00:26:00.62\00:26:02.35
you can see that.
00:26:02.36\00:26:03.82
We're gonna back
up to our chairs,
00:26:03.83\00:26:07.72
and we take a big deep
breathe, and I am gonna
00:26:07.73\00:26:10.11
step out here like that, okay.
00:26:10.12\00:26:13.80
And I have got my rod,
00:26:13.81\00:26:15.69
and I am gonna go and
use it, I am gonna hip hinge.
00:26:15.70\00:26:19.57
Hip hinge, and we
gonna stay in my posture,
00:26:19.58\00:26:22.52
so that means what?
00:26:22.53\00:26:23.50
What was that mean here,
for the chin, Garland? Down.
00:26:23.51\00:26:27.10
Tucked in, get those
ears over the shoulders,
00:26:27.11\00:26:29.67
I am gonna push
the rear end back.
00:26:29.68\00:26:33.51
My chair is here,
you can look, okay,
00:26:33.52\00:26:36.35
I am going to go into
my heels, go into my heels,
00:26:36.36\00:26:39.45
into my heels,
into my heels and sit.
00:26:39.46\00:26:42.57
Okay, and adjust your feet,
00:26:42.58\00:26:45.01
however, it is comfortable
00:26:45.02\00:26:45.99
because we don't
want to hurt our knees.
00:26:46.00\00:26:47.41
We want to do what? Strengthen.
00:26:47.42\00:26:49.83
We want to strengthen
00:26:49.84\00:26:50.83
but we also want to
correct our posture, right?
00:26:50.84\00:26:54.64
So I have got my pole, now
here's my challenge to you.
00:26:54.65\00:26:58.10
Eventually, you going
to stand up from a squat,
00:26:58.11\00:27:03.10
I've got one hand
behind me with the back
00:27:03.11\00:27:05.92
of my hand
pushing right in there.
00:27:05.93\00:27:09.78
My back, my back
of my head's there,
00:27:09.79\00:27:11.88
shoulder blades and right
between the gluteals, right?
00:27:11.89\00:27:14.84
I am gonna little hinge forward,
00:27:14.85\00:27:16.68
and I am gonna stand up,
00:27:16.69\00:27:17.72
and I am gonna stay in
contact, and you watch me.
00:27:17.73\00:27:20.84
Okay, catch me if
I get away from it,
00:27:20.85\00:27:23.00
so I am gonna come here, press,
00:27:23.01\00:27:25.16
and I don't wanna
jump, I wanna come up,
00:27:25.17\00:27:28.03
and then I want
you turn, turn, turn
00:27:28.04\00:27:31.32
and go back down.
00:27:31.33\00:27:32.77
And I am still in
contact? Yes, you are.
00:27:32.78\00:27:35.34
And I am still in contact,
so, I did the whole thing
00:27:35.35\00:27:38.61
in neutral posture, right?
00:27:38.62\00:27:41.35
And that's your goal,
is to be able to do that,
00:27:41.36\00:27:43.82
so let's do this way, okay.
00:27:43.83\00:27:46.39
And one of the things
that you can do actually is,
00:27:46.40\00:27:49.80
you can go behind like that.
00:27:49.81\00:27:52.20
But let's not, let's
just do like this, okay.
00:27:52.21\00:27:55.11
So then you gonna
keep practicing, go head,
00:27:55.12\00:27:56.83
I am watching, I am
watching, go ahead, on up.
00:27:56.84\00:28:00.92
I hope you are practicing this,
00:28:02.49\00:28:05.77
call on the Lord to help you.
00:28:05.78\00:28:07.97
Some of you need to
desperately help your posture.
00:28:07.98\00:28:10.54
We are glad you
are here with us.
00:28:10.55\00:28:12.35