The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Welcome to Body and Spirit,
I am Jeanie McDonald Weaver.
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We are gonna do
the good stretch,
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moves to loosen you up today.
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Welcome to Body and Spirit,
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we are glad you joined us today.
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We're going to
do the good stretch.
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I am here with Donna and Patsy.
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And we are going to
stretch, and they have been
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working hard on all of the stuff
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that they work before on.
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You get stronger,
yeah, that's good.
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Now we gonna
stretch a little bit, okay.
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So let's say, you are really
stiff Patsy you just woke up,
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you can't move the back hurts,
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the knee hurts, the hip hurts,
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are you there yet? I am now.
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Your....that's your
first job, you know.
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Your first job is find
out, where is your issues,
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so now we are
standing, but let's just pretend
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we were just waken up
at about our sleepys, okay.
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And we are just like,
uh....I gardened yesterday,
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I did this type of
genie, and I am sore.
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And I am going to say,
yeah, you are sore, right,
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because that means it's working,
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however we got to move around,
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we got to live our
life, we got go to work,
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we got to do this kind of stuff.
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So find out where are
your tight hot spots, okay.
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Just kind of, okay,
you are laying in bed,
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laying in bed,
we are not sleepys.
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And I just want to
move a little bit, see that.
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I am just moving to the spine,
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go ahead move, move, move.
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Yeah, yeah, yeah,
yeah, then I am going
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to just like move
my knee a little bit,
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I am gonna see
how that's feeling
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and then I move my knee across,
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see how that's feeling, yeah,
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I am gonna pull my toe up.
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Feeling the calf, has your calf
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has been a little
bit sore from running
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a little too much?
Yeah. So what do you do?
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First of all we use ice,
then after about 24-36 hours
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you put heat on there, okay?
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And we are gonna
start with our head.
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So we checked in and
boy my shoulder is just,
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I got a tightness over
here, what am I going to do?
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So I want to start
with my hands first,
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I will start with my
head because all those nerves
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and in origins and insertions
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start right up
here, for the neck,
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for the shoulder,
for the head, the arms.
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So that's what we
are gonna start, okay.
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So we gonna get
in a relax position,
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soft knees, and
I wanna take my ear
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and take it to the shoulder.
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Now as you taken
it to the shoulder,
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you wanna make
sure, you are not using
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that chin to get down there.
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Right, you want to
take your...feel stretch?
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Yeah, you feel stretch Donna,
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right there, and
your tummy is what, tight.
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Yeah, just, just
tight, not super tight,
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if it is so tight, you
all, that you'll turn in blue,
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it's too tight, okay.
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Just the little
support and you are holding
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that for 30 seconds.
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And then you
bring it up to neutral.
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Now before you come over here,
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go ahead and
turn the head, okay.
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And as you turn the
head with your hands,
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with the little
ball, see I am changing it
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every time. I am
turning my hands out.
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I am turning my neck over here.
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I wanna try to get
that chin over the shoulder.
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So your goal is to get
that, you are pretty good.
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But it's back
here, right? Right.
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So wow, wow, we
got a few inches there,
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don't we? Yeah, okay,
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you are feeling stretch? Yeah.
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Then you bring it back, okay.
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Now which side did you
put your ear down first?
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Okay, now you're
gonna go the other side?
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Now look at the
hands, tighten that belly,
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okay, turn and
take that ear down.
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Now see, I am little,
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I got a little kink we call it,
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you know, if you sleep long,
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or something, it
happens to everybody.
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It happens to everybody,
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it happens to exercise people.
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And I am going oh
man, I am really having
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a problem there, so I
am gonna work on there,
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okay, and give it time,
and help it to work out.
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So I am gonna
drop that down there,
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turn my hand, turn my hand,
then I am gonna take my chin
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and put it on my
sternum to take my little ball.
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I am gonna hold
that ball, in my hands,
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put it right behind
my head, and I am gonna
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tighten my tummy, I
am gonna drop my knees.
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And I am gonna push my chin
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all the way down the sternum.
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I am going to
really feel that stretch,
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all the way down to here, right?
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Yeah, big breathe, so
we are starting there,
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or just giving a
good stretch, okay.
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Hold it, 15, 20 seconds,
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release and come up.
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You got. Then I am going
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to take my ball, and
if the ball bothers you,
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just put it down.
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Put your hands
together, I am going to bring
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my hands forward, I am
going to just pull down
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just like that with both hands,
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so I have done this two times,
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so you are
holding it down there,
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tight tummy, soft
knees, stretching in the back
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and the neck, is that right?
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Yes, and then you release.
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And that already feels better,
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because it released all
that tension there in that neck.
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Now, I am gonna go head,
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and I am gonna look at my chair,
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you gonna stand right
in front of your chair,
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you gonna stand right
in front of the chair.
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You can turn it so that,
yes, sideways that's good.
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So I am gonna start now,
I have done up through here,
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I am gonna just put my
foot up here in my chair.
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Yeah, just right there, okay.
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Now I am gonna put this back,
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I am gonna grab it,
put that little ball
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right in my hand,
and the minute I do that,
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if I have the lordosis, I
am going to be doing this,
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or I am going to be arching,
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so I don't want to do either.
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I want to be in neutral, right.
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So my supporting leg is soft,
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I am already
stretching a little bit, right.
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I got my hands back here.
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I am just hanging on to it.
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I don't have to take
my hands up over my head
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to be a good
stretch, that's not necessary,
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but you do want to
drop your shoulders,
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and just lift your hands
up a slight bit until you feel
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the stretch
through the pecks, got it?
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Tight tummy, soft knee
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and you bring in the hands up,
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the stretch will happen.
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And you want
hold in and count 30,
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how are you doing? Good.
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It's right across
the pectorals, right?
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Right through that
front anterior deltoid
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right through the
pectorals and you are squeezing
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the shoulder ways
together carefully
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with your
shoulders down. All right,
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so I am holding it
back, so if I have kinks,
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this gonna help loosen it up.
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And I am right there, got it?
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Now I am going
to release my hands,
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just bring my hands to the side,
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drop your
shoulders, drop your shoulders.
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So I am already starting
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to feel a stretch in my groin.
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My knee is
soft, my hip has taken
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some of the
pressure but that's okay.
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I am gonna bring my hand here,
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I am just gonna push, push,
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and I am gonna turn
out and I am pushing.
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So you see I can stretch
my groin very effectively
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without laying
down in the ground,
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or doing all
kind of funny things.
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I am going to be right here,
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and I am stretching
right here, you got it?
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Yeah, just push that back.
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And you put great load here.
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And you keep in good posture.
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So you are
stretching those kinks up,
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in the upper body, because
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you are trying
to maintain neutral.
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So any time you go to neutral,
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it's gonna help you
ease up, even though,
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you haven't
that have a starting.
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So we stay there for
about 30 seconds, right?
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So I am gonna
release but because
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we're gonna do this quickly.
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I am not gonna go
to the other leg yet,
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I am gonna just
maintain here, right.
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And I am just gonna go,
heel down, all right soften,
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and I am gonna
drop my body forward,
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but I am gonna drop
forward with the chest,
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the sternum leading,
and I push my rear end back.
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And I don't have to go very far
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before I feel it
hamstrings, runners, yeah,
00:08:52.90\00:08:58.39
so runners are
notorious for being tight.
00:08:59.64\00:09:02.68
One of the reasons is because
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they don't work strength,
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the minute you
start working strength,
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you start to
increase flexibility.
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Okay, it just goes hand in hand,
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people don't realize
that, that's why I encourage
00:09:12.54\00:09:14.93
runners to strengthen.
00:09:14.94\00:09:16.22
Okay, so you want to
come right into that V.
00:09:16.23\00:09:19.65
See, how I am
leaning into that V.
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I am pushing the butt
back, yeah, just like that.
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Coming down feeling that there,
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feeling that,
feeling that, feeling that,
00:09:26.71\00:09:28.19
you got it
down. Yeah, I feel it.
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Okay, you're gonna
hold it for 30 at least 30,
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then to come up
don't strengthen your back,
00:09:33.10\00:09:35.41
it's a mistake,
bent your knee, come in.
00:09:35.42\00:09:39.97
Now release, just
coming off of that,
00:09:41.99\00:09:45.61
just one side, oh my goodness,
00:09:45.62\00:09:48.30
you should feel
total relief down into here
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like just melted butter, okay.
00:09:50.63\00:09:53.19
So now we're just
gonna do the other leg.
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This is where I
saying the good Lord
00:09:55.16\00:09:58.85
knew what He was doing
00:09:58.86\00:09:59.83
when He only gave His two legs,
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because He knew, we could
00:10:00.85\00:10:01.82
only take care
of two, all right.
00:10:01.83\00:10:03.76
So now I am going to tighten in,
00:10:03.77\00:10:05.37
keep this up and I am
going to bring my leg up.
00:10:05.38\00:10:08.59
Okay, my hand is out
here, I am gonna bring it in,
00:10:09.41\00:10:13.71
I am gonna push open,
and open back like this.
00:10:13.72\00:10:18.00
So I am turning
a way from my leg,
00:10:18.01\00:10:20.17
and I am pushing, on
that leg right there,
00:10:20.18\00:10:23.17
pushing it out, pushing it out,
00:10:23.18\00:10:24.63
pushing it out, pushing it out.
00:10:24.64\00:10:26.25
So my body is going away from
00:10:26.26\00:10:29.27
and my leg is pushing
out and I am holding breathe,
00:10:29.28\00:10:33.78
who's counting
Donna? Three, four.
00:10:33.79\00:10:37.18
She said three, five, six.
00:10:37.19\00:10:39.59
Patsy would have started at 20.
00:10:39.60\00:10:40.87
Seven, eight, nine, ten.
00:10:40.88\00:10:45.82
Okay, hang on,
just little bit more,
00:10:45.83\00:10:48.38
keep your stomach tight.
00:10:48.39\00:10:49.52
Don't let that core go
because that goes your back.
00:10:49.53\00:10:52.77
Hold it there, hold
it, now push, really push.
00:10:52.78\00:10:56.22
Look away, keep looking away,
00:10:56.23\00:10:57.77
push, push. So can
you guys feel that?
00:10:57.78\00:11:02.17
Right there, push and release.
00:11:02.18\00:11:05.95
Okay, and you're
ready to go to your heel.
00:11:05.96\00:11:08.68
Normally if you need to
take a break right now do,
00:11:08.69\00:11:10.91
because you put a lot
of weight on the other leg.
00:11:10.92\00:11:12.89
Some of you out there going,
00:11:12.90\00:11:14.89
why supporting
leg is killing me?
00:11:14.90\00:11:16.56
Take a break, okay.
00:11:16.57\00:11:19.54
Then come back
in, put that toe down,
00:11:19.55\00:11:22.99
unlock that knee,
00:11:23.00\00:11:24.28
and I feel
really work it this one,
00:11:24.29\00:11:26.37
and those of you
who have knee issues,
00:11:26.38\00:11:28.42
just do this next to a chair,
00:11:28.43\00:11:30.31
or a table that you
could put your hand on, okay.
00:11:30.32\00:11:33.22
So now we are
going to hip hinge,
00:11:33.23\00:11:37.23
yeah lift, hip hinge
and just let yourself
00:11:37.24\00:11:40.49
come forward from your hip,
00:11:40.50\00:11:43.02
you can hear that,
and keep your toe up,
00:11:43.03\00:11:45.78
you don't have to go very far.
00:11:45.79\00:11:47.82
You have all
the stretch you need
00:11:47.83\00:11:50.16
coming through you
hamstring and gluteal.
00:11:50.17\00:11:53.57
It goes all the way
down into the Achilles
00:11:53.58\00:11:55.94
if you keep that toe up.
00:11:55.95\00:11:57.50
And the more you come forward
00:11:57.51\00:12:00.02
the more stretch you gonna get,
00:12:00.03\00:12:01.86
and so you are trying
to increase your distance,
00:12:01.87\00:12:04.01
just a little,
all right and maybe
00:12:04.02\00:12:06.53
very hard because
again runners are very dab,
00:12:06.54\00:12:10.36
if they don't work at it.
00:12:10.37\00:12:11.73
So I am just coming
forward, but my back is what?
00:12:11.74\00:12:16.48
Yes, neutral and I am
coming forward from this,
00:12:16.49\00:12:19.59
right there so I am reaching,
00:12:20.95\00:12:22.13
reaching,
reaching, reaching, reaching,
00:12:22.14\00:12:23.11
reaching, reaching
pulling that toe back,
00:12:23.12\00:12:25.55
hold the net
balance, 30 seconds.
00:12:25.56\00:12:28.71
Come off with what? Bent knee.
00:12:28.72\00:12:31.27
Bent knee and then come off.
00:12:31.28\00:12:33.90
Nice so we really
work through the groin,
00:12:33.91\00:12:38.13
the hamstring, the calf,
00:12:38.14\00:12:39.86
all the way into the Achilles,
00:12:39.87\00:12:40.90
we need to lay down, nine, ones.
00:12:40.91\00:12:43.44
Okay, so now we're going to do
00:12:43.45\00:12:45.66
an Iliotibial band stretch,
00:12:45.67\00:12:47.88
now I am going
to do, a stand here,
00:12:47.89\00:12:49.83
if I need to all
hold on to my chair
00:12:49.84\00:12:54.21
but I can do it anywhere,
all I am gonna do is think
00:12:54.22\00:12:58.60
of which side is tight for you,
00:12:58.61\00:13:00.72
and you need to
do it on both sides.
00:13:00.73\00:13:02.17
If you find those hot
spots, when you are waken up,
00:13:02.18\00:13:05.40
when you are in your sleeepies,
00:13:05.41\00:13:06.69
stretch that yes, because
that's your affected side,
00:13:08.09\00:13:10.62
that's what where your injury is
00:13:10.63\00:13:11.80
or something but doboth sides.
00:13:11.81\00:13:14.16
You'll benefit if
you will do both sides,
00:13:14.17\00:13:16.02
so I am just gonna take
and put the affected leg
00:13:16.03\00:13:18.14
behind my forward leg.
00:13:18.15\00:13:22.32
And now I am going
to tighten in my belly,
00:13:22.33\00:13:24.37
tighten my little belly button,
00:13:24.38\00:13:26.41
and I am just
put my affected leg,
00:13:26.42\00:13:29.40
this is my hip that I
have to keep loosened up.
00:13:29.41\00:13:33.11
And I am gonna push my
hips forward until I feel
00:13:33.12\00:13:36.41
that stretch
coming right through here
00:13:36.42\00:13:39.22
and right down to
the side of the leg.
00:13:39.23\00:13:41.66
I want to keep my tummy tight
00:13:41.67\00:13:43.14
and I am just going to
bend forward with that hip.
00:13:43.15\00:13:46.47
And if you have
hip issues at all,
00:13:46.48\00:13:48.83
you gonna feel this
tightness right here,
00:13:48.84\00:13:51.85
okay, all
right, I'll feel nearly
00:13:51.86\00:13:53.64
on the other one,
but this is just goes,
00:13:53.65\00:13:55.19
all the way down on
the side of that leg.
00:13:55.20\00:13:57.14
Okay, so I am leaning forward,
00:13:57.15\00:13:59.08
this leg is pretty
straight that's behind
00:13:59.09\00:14:02.14
and I am just gonna count
five, four, three, two, one.
00:14:02.15\00:14:05.51
For 30 count or a 15 count,
00:14:05.52\00:14:07.79
hold on to it, back off, bent.
00:14:07.80\00:14:11.82
Then I am gonna just step here,
00:14:11.83\00:14:13.92
and I am gonna take
the other leg and go behind
00:14:13.93\00:14:16.52
and I am gonna
do, I am gonna push up
00:14:16.53\00:14:18.67
my hip forward,
okay, tight tummy,
00:14:18.68\00:14:22.77
I am gonna go
forward and I don't feel near
00:14:22.78\00:14:24.96
the stretch here
that I did over here.
00:14:24.97\00:14:26.47
But still
stretching all this over here,
00:14:26.48\00:14:29.43
all way down the
outside of the leg there,
00:14:29.44\00:14:31.69
iliotibial band
right there, now you know,
00:14:31.70\00:14:34.54
there are others but
this is the good one.
00:14:35.85\00:14:37.43
You do standing okay, so
I am not arching my back,
00:14:37.44\00:14:40.80
I am pushing my hips forward.
00:14:40.81\00:14:43.60
And I am doing, you
know, a back extension,
00:14:43.61\00:14:46.94
different kind
of back arch, okay.
00:14:46.95\00:14:50.07
And then I am
going to come off of it.
00:14:50.08\00:14:52.04
Nice, ooh feels better, right.
00:14:52.05\00:14:56.37
Now, we're going
to do another one
00:14:56.38\00:14:58.71
for the hips
sitting down, but right now
00:14:58.72\00:15:02.06
we're gonna go head
and working into that calf
00:15:02.07\00:15:04.33
a little bit,
okay, and we gonna do it,
00:15:04.34\00:15:06.68
you can put
the...your ball in your chair,
00:15:06.69\00:15:08.78
and you gonna come
right into the middle,
00:15:08.79\00:15:10.62
I am gonna come
right, you gonna, yeah,
00:15:10.63\00:15:13.14
you can step off of
the rug, back that way.
00:15:13.15\00:15:16.09
And we are just gonna come down,
00:15:16.10\00:15:17.83
okay, we have done this before.
00:15:17.84\00:15:20.02
But this is a really good way,
00:15:20.03\00:15:21.00
and you can do this outside
on the grass, or you know,
00:15:21.01\00:15:24.26
if you don't poach
or something like that,
00:15:24.27\00:15:26.90
so I am going
again bend my knees.
00:15:26.91\00:15:29.22
I am gonna comes down,
00:15:29.23\00:15:30.20
I am gonna push
the rear end back,
00:15:30.21\00:15:32.48
I am just gonna come
down and walk out, okay.
00:15:32.49\00:15:35.68
I am gonna
walkout until my heels
00:15:35.69\00:15:37.53
start coming off
the ground, okay.
00:15:37.54\00:15:39.52
So I am gonna put load here.
00:15:39.53\00:15:41.27
You gonna walk forward.
00:15:41.28\00:15:42.92
Now you can
straighten your legs,
00:15:42.93\00:15:44.99
straighten your legs
and put your heels down.
00:15:45.00\00:15:49.10
Straighten your
legs as much as you can,
00:15:50.34\00:15:54.78
let's see. No,
that's tight rather.
00:15:54.79\00:15:56.79
I am looking at this
runner and I am saying,
00:15:56.80\00:15:59.04
straighten your legs
and she's good, what?
00:15:59.05\00:16:02.88
They will not stay,
let me check this out,
00:16:02.89\00:16:05.93
difficult, keep
that leg forward,
00:16:05.94\00:16:10.75
okay, so you are back here,
so come up just a little bit
00:16:10.76\00:16:14.11
on your fingers,
yeah, straighten your legs
00:16:14.12\00:16:16.86
a little bit, are
you feeling stretched?
00:16:16.87\00:16:18.10
Oh yeah. Yeah, big time,
00:16:18.11\00:16:19.52
so your goal, you
know, right. Get straight.
00:16:19.53\00:16:23.75
Yeah, you won't to
be able to come out,
00:16:23.76\00:16:26.46
and get those heels
down, you are doing good,
00:16:26.47\00:16:28.40
get the heels on
down, yeah, push, push.
00:16:28.41\00:16:31.48
Do you see, how
she's pushing up there?
00:16:31.49\00:16:33.63
She, Donna is pushing
to get those heels down
00:16:33.64\00:16:36.56
and that's where
she's getting her stretch,
00:16:36.57\00:16:38.40
that's where we
want to be. Okay.
00:16:38.41\00:16:41.24
Is there a way
to make this easier?
00:16:41.25\00:16:42.86
I don't think so. Anyway,
00:16:44.48\00:16:47.53
if you are like
better, don't worry,
00:16:47.54\00:16:51.68
you'll get better, I promise.
00:16:51.69\00:16:53.12
Okay Patsy, let's go together,
00:16:53.13\00:16:54.63
okay, here we go, we
gonna come up together.
00:16:54.64\00:16:56.82
So we like this, so move back,
00:16:56.83\00:17:00.13
okay, grab down
here, now straighten
00:17:00.14\00:17:02.94
those legs a little
bit, yeah, you can come up.
00:17:02.95\00:17:05.19
Are you feeling
the stretch still,
00:17:05.20\00:17:06.56
okay, and you just
want to count 30 right?
00:17:06.57\00:17:09.01
But look at our
back, our back needs
00:17:09.02\00:17:10.72
to be very extended, there,
that was a great correction.
00:17:10.73\00:17:14.91
Okay, how are you doing?
00:17:14.92\00:17:16.15
Are you pushing
your legs back? Yeah.
00:17:16.16\00:17:17.87
Yeah, count 30. We are at nine.
00:17:17.88\00:17:22.24
I think that's ten.
00:17:23.28\00:17:24.25
Okay, bent your
knees, put your hands here
00:17:24.26\00:17:27.79
because we don't want to
put work on the back right now.
00:17:27.80\00:17:29.87
We wanna come up with help
00:17:29.88\00:17:31.99
because this is
the stretch session,
00:17:32.00\00:17:33.13
we don't want to work that back
00:17:33.14\00:17:34.16
too much like that, right?
00:17:34.17\00:17:36.20
Right, all right,
so that's a great way
00:17:36.21\00:17:40.58
to stretch the backs
and legs again all the way
00:17:40.59\00:17:42.81
into the calves and
to get those heels down,
00:17:42.82\00:17:46.09
all right, which
you gonna do so good,
00:17:46.10\00:17:49.67
next time, I see you, I know it.
00:17:49.68\00:17:52.11
I know you're
gonna do better even.
00:17:52.12\00:17:54.02
Even better, next
time, in next time,
00:17:54.03\00:17:56.00
in next time right,
you're gonna stay with this.
00:17:56.01\00:17:57.94
Yeah. And remember
going all the way out
00:17:57.95\00:18:00.91
it's not a big
deal, bent those knees,
00:18:00.92\00:18:03.27
stay in good
position when you are back,
00:18:03.28\00:18:04.94
and then little
by little straighten
00:18:04.95\00:18:06.19
those legs, little by little.
00:18:06.20\00:18:08.29
All right, and
here's your coach,
00:18:08.30\00:18:10.14
you guys are gonna
watch each other, right.
00:18:10.15\00:18:12.35
And that is a really
good thing for you guys
00:18:12.36\00:18:14.36
to remember out there,
00:18:14.37\00:18:16.23
we are here to
help each other, right?
00:18:17.75\00:18:19.23
That's out text Galatians 5:13,
00:18:19.24\00:18:22.63
serve one and other by love.
00:18:22.64\00:18:25.41
And you could
really help each other,
00:18:25.42\00:18:27.40
be each other
coaches once you learn,
00:18:27.41\00:18:29.60
you know positioning,
and just encouragement.
00:18:29.61\00:18:32.52
Not to just go
down and get a doughnut,
00:18:32.53\00:18:34.21
but to do you are
suppose to be doing, right?
00:18:34.22\00:18:37.43
That's how encouragements go.
00:18:37.44\00:18:39.64
So here we go, we
gonna sit down on a chair
00:18:39.65\00:18:43.14
and you can do
this standing or seated,
00:18:43.15\00:18:47.17
so a lot of you think
the only way they can do
00:18:47.18\00:18:49.24
any thing with
their hip and their quad,
00:18:49.25\00:18:51.39
is just lay down back
on the grass which is fine.
00:18:51.40\00:18:55.46
Only I find that when
you stretch like that,
00:18:55.47\00:18:58.98
you are actually overstretch
the knee a little too much,
00:18:58.99\00:19:02.04
so what we are going to
do, is we are going to do
00:19:02.05\00:19:03.99
two different versions, okay,
00:19:04.00\00:19:05.17
we gonna come
here, I am gonna just go
00:19:05.18\00:19:07.54
to the edge of my chair.
00:19:07.55\00:19:09.62
And hold my chair right
here and I am just gonna put
00:19:09.63\00:19:12.37
my knee down,
okay, so if you just put
00:19:12.38\00:19:14.90
your knee down
by the side, yeah,
00:19:14.91\00:19:16.02
just get
comfortable on one cheek,
00:19:16.03\00:19:18.10
so you are sitting
down on that chair.
00:19:18.11\00:19:20.44
Remembering our posture, right,
00:19:20.45\00:19:23.25
and I got my knee down, right.
00:19:23.26\00:19:26.52
Now if it's very hard,
for me to grab my ankle,
00:19:26.53\00:19:31.48
if I just have a belt, a band,
00:19:31.49\00:19:34.47
I can put a band
there, stretching us is not,
00:19:34.48\00:19:36.92
is not really the
best thing, so a belt,
00:19:36.93\00:19:40.41
a towel, and just
loop it under there,
00:19:40.42\00:19:44.01
and don't do a back bend,
00:19:44.02\00:19:46.33
hinge forward, grab that ankle
00:19:47.24\00:19:49.87
and then pull that hip open.
00:19:50.31\00:19:56.00
Don't worry about
the crank in the knee in,
00:19:56.01\00:19:58.85
worry about
opening the hip, okay,
00:19:58.86\00:20:01.28
see how I take my hip back.
00:20:01.29\00:20:03.38
Then I don't have
to pull hardly at all
00:20:03.39\00:20:05.89
and I get a great
stretch here if I am upright,
00:20:05.90\00:20:09.52
and I am tucked in, tucked in,
00:20:09.53\00:20:11.55
how you're
doing? You got it Donna,
00:20:11.56\00:20:13.27
you are feeling the
stretch in your quad,
00:20:13.28\00:20:15.32
that's what I want, okay.
00:20:15.33\00:20:16.76
So you can do it here,
you can do the standing,
00:20:16.77\00:20:20.35
I would rather
those two positions,
00:20:20.36\00:20:22.15
rather than lying and putting
00:20:22.16\00:20:23.20
all that pressure on those
00:20:23.21\00:20:24.27
delicate knee ligaments, okay.
00:20:24.28\00:20:27.75
I have been
there too, yes, okay,
00:20:27.76\00:20:31.25
again 30
seconds, tight tummy down.
00:20:31.26\00:20:35.47
Okay, now I am
gonna take that same leg,
00:20:35.48\00:20:39.35
and I am just gonna sit here,
00:20:39.36\00:20:41.95
and I am just gonna
do a little leg cross.
00:20:41.96\00:20:45.15
Now for some of you,
who you are going right,
00:20:45.16\00:20:48.86
I can't cross my
legs, you are doing good,
00:20:48.87\00:20:51.40
I am glad that you
are doing this with us,
00:20:51.41\00:20:52.76
keep doing it because see here
00:20:52.77\00:20:54.63
I can just cross
my shin, all right.
00:20:54.64\00:20:58.45
And push down, and
get a little stretch here.
00:20:58.46\00:21:01.65
Now this one, not
so much the groin,
00:21:01.66\00:21:03.72
but this is, this hip capsule,
00:21:03.73\00:21:05.81
that's so hard to
get at, all right,
00:21:05.82\00:21:08.43
so I am going to
come here, or down there,
00:21:08.44\00:21:11.89
I am gonna lean
back, bring my hips toward
00:21:11.90\00:21:15.14
the end of the chair,
keep my back straight.
00:21:15.15\00:21:17.84
You can bring your
hips forward a little bit
00:21:17.85\00:21:20.80
and I am just
gonna press right there.
00:21:20.81\00:21:24.90
Press and release, how
does that feel, got it.
00:21:24.91\00:21:29.64
This is very
important for runners, bikers,
00:21:29.65\00:21:32.78
walkers, gardeners,
anybody with arthritis
00:21:32.79\00:21:35.70
in the hip, recovering from hip.
00:21:35.71\00:21:37.21
Now if you have
a hip replacement,
00:21:37.22\00:21:40.00
no, you don't, you
don't rotate this out,
00:21:40.01\00:21:43.74
of course, you
won't do that, you know,
00:21:43.75\00:21:46.80
so but for anybody that
has those kind of issues,
00:21:46.81\00:21:49.99
specially in arthritis you
tend to get very tight here.
00:21:50.00\00:21:52.02
Now you are pushing,
00:21:52.03\00:21:53.14
I am holding for
about 30 seconds.
00:21:53.15\00:21:55.08
Then we gonna release
and then we gonna bring
00:21:55.09\00:21:58.18
that right in, just
right in there, okay.
00:21:58.19\00:22:02.17
Just bring it in, and
you can hold under here
00:22:02.18\00:22:03.97
if you don't want to
stretch your knee out.
00:22:03.98\00:22:05.61
Just bring it in where we bring
00:22:05.62\00:22:06.76
our nose right down to the knee,
00:22:06.77\00:22:09.71
so I am stretching
to the back of the neck,
00:22:09.72\00:22:12.14
my stomach is
still a little bit tight
00:22:12.15\00:22:15.13
and then I am
going to come off of it.
00:22:15.14\00:22:17.04
Okay, so just
hold that for about
00:22:17.05\00:22:19.19
ten or fifteen seconds
and bring it back down.
00:22:19.20\00:22:21.44
Because we already
gone through the hamstring,
00:22:21.45\00:22:23.76
we are just finishing up
00:22:23.77\00:22:24.74
that hip capsule in the front.
00:22:24.75\00:22:26.87
We did groin really
well, calf, everything, right.
00:22:26.88\00:22:31.64
So now I am going to
stay sitting at the edge,
00:22:31.65\00:22:34.28
when I go over here
because I got another leg,
00:22:34.29\00:22:36.32
two legs, right,
00:22:36.33\00:22:38.28
good thing, I have two,
00:22:40.81\00:22:42.73
so here we are
sitting on one side
00:22:42.86\00:22:44.80
and I have got this,
00:22:44.81\00:22:46.36
and I am just
gonna drop my knee down.
00:22:46.37\00:22:48.15
Now for some of you,
just dropping the knee down,
00:22:48.16\00:22:51.96
you are feeling a
stretch right here.
00:22:51.97\00:22:54.31
And if you will
rotate your pelvic,
00:22:54.32\00:22:56.87
so that you go back,
sort of spinal press,
00:22:56.88\00:22:59.62
and don't let it rotate
forward into a back arch,
00:22:59.63\00:23:02.71
then you will be
having a better stretch.
00:23:02.72\00:23:04.89
You got it? Did you get that?
00:23:04.90\00:23:08.25
That's about the ways
of physical therapist,
00:23:08.26\00:23:11.69
you are right. So
now you are gonna do
00:23:11.70\00:23:13.42
all these things
that you know to do.
00:23:13.43\00:23:16.75
All right, we
just need a little kick
00:23:16.76\00:23:17.98
every once while,
don't we, all of us do.
00:23:17.99\00:23:20.67
Sure it is,
always, so our knee is down
00:23:20.68\00:23:24.30
and I could tell you
that I am tighter here because
00:23:24.31\00:23:26.27
I work on this a lot,
trying to keep this hip,
00:23:26.28\00:23:29.83
you know, stretched up
00:23:29.84\00:23:30.91
because this is
mine, you know, challenge.
00:23:30.92\00:23:33.64
But I need to
stretch this one too,
00:23:33.65\00:23:35.21
and I can feel this
stretching right now,
00:23:35.22\00:23:36.91
I didn't touched it yet, right.
00:23:36.92\00:23:40.12
You don't have to if
it's stretching enough,
00:23:40.13\00:23:42.25
don't worry about it, all right.
00:23:42.26\00:23:44.31
Now, as I go to band to get it,
00:23:44.32\00:23:46.80
I am gonna bend
forward, and I am going
00:23:46.81\00:23:50.09
to grab that
little, or your pant leg,
00:23:50.10\00:23:55.89
or again put a
towel under there,
00:23:55.90\00:23:57.75
and just grab that
towel and pull it up,
00:23:57.76\00:23:59.77
that perfectly fine, okay.
00:23:59.78\00:24:02.11
So I am bending
sideways, not backwards
00:24:02.12\00:24:04.90
and then I am
gonna open the hip,
00:24:04.91\00:24:08.49
you need to hear that,
I am gonna open the hip,
00:24:08.50\00:24:11.77
not cranking on
that knee, got it.
00:24:11.78\00:24:15.70
As I am gonna keep
the sternum up and tight,
00:24:15.71\00:24:19.66
I am gonn keep opening,
00:24:19.67\00:24:21.43
so if you feel
no more tightness,
00:24:21.44\00:24:23.57
open it little
more, got it, big breathe.
00:24:23.58\00:24:27.49
How are you doing with it Donna?
00:24:27.50\00:24:28.48
Good, ZI can feel it. Yeah,
00:24:28.49\00:24:29.97
I have to keep my eye on
her so...Because you know,
00:24:29.98\00:24:35.11
she knows, she knows ways
to get around these things.
00:24:35.12\00:24:38.03
Okay, good now if it's still
feeling tight just hold it,
00:24:39.47\00:24:43.82
but if it's abating
and you've opened it
00:24:43.83\00:24:46.40
a couple of
times then release it,
00:24:46.41\00:24:49.26
that's, that's all is necessary.
00:24:49.27\00:24:50.97
You don't need to
take your joint way
00:24:50.98\00:24:53.42
out of the joint
range, to get a good stretch.
00:24:53.43\00:24:56.13
You just want
normal functional range,
00:24:56.14\00:24:59.01
that's what we
are seeking, right?
00:24:59.02\00:25:00.73
And you know, what
normal functional range is?
00:25:00.74\00:25:02.89
Right, so we
gonna come back here,
00:25:02.90\00:25:06.67
and we gonna bring
that knee in and finish,
00:25:06.68\00:25:09.77
so I am gonna hold on that knee,
00:25:09.78\00:25:11.67
so I don't overstretch
that, and I am just gonna pull
00:25:11.68\00:25:14.05
this into my chest
and I am gonna take
00:25:14.06\00:25:16.84
the tight stomach and a breathe,
00:25:16.85\00:25:18.61
and I am gonna
let the breathe out.
00:25:18.62\00:25:20.23
And I am just gonna
bring the nose toward the knee,
00:25:20.24\00:25:24.13
in other words I said toward,
00:25:24.14\00:25:26.09
some of those of you at home,
00:25:26.10\00:25:28.52
don't be saying, we are right.
00:25:28.53\00:25:32.01
Just try to get the
nose toward that knee.
00:25:34.46\00:25:37.92
You may hit it and you may not,
00:25:37.93\00:25:40.18
okay, but don't accessibly hunch
00:25:40.19\00:25:43.31
your back to do it,
you are reaching out bring
00:25:43.32\00:25:46.59
the chin down to the sternum
00:25:46.60\00:25:48.52
and holding it in
there and releasing.
00:25:48.53\00:25:51.39
Big deep breathe,
yeah, how you are doing?
00:25:51.40\00:25:55.82
Feeling better,
you should feel like
00:25:55.83\00:25:58.04
melted butter right
now, all of you, okay.
00:25:58.05\00:26:01.84
Now we are going
to do a little test.
00:26:01.85\00:26:03.57
Okay, we have done this before,
00:26:03.58\00:26:04.73
we'll do it again.
00:26:04.74\00:26:05.92
So we gonna take our
hand, put one hand over
00:26:05.93\00:26:08.72
my shoulder pat
myself on the back,
00:26:08.73\00:26:12.72
okay, okay, right
like that, and then bring
00:26:12.73\00:26:14.07
the other hand up
behind and just try to see
00:26:14.08\00:26:18.22
if I can touch my fingers.
00:26:18.23\00:26:20.06
Okay, you got it,
yeah, you got your finger,
00:26:23.20\00:26:28.46
okay, so, and it's
stretch, it's a nice stretch,
00:26:28.47\00:26:34.37
a range of motion stretch
and then you bring it down,
00:26:34.38\00:26:37.38
and you do the
opposite, so I am going to take
00:26:37.39\00:26:39.88
that hand pat
myself on the back,
00:26:39.89\00:26:42.19
take the other hand,
go behind me and I can go
00:26:42.20\00:26:45.73
much further with much
less difficulty with this hand,
00:26:45.74\00:26:49.65
and that's how it is
going to be for most of us,
00:26:49.66\00:26:51.83
because we have
carried heavy types of bags,
00:26:51.84\00:26:54.59
purses, we've
fallen landed on shoulders,
00:26:54.60\00:26:57.94
we've had pitching
injuries, the whole nine yards,
00:26:57.95\00:27:02.04
and we have
loss range of motion,
00:27:02.05\00:27:04.18
and we don't
realize it because we get
00:27:04.19\00:27:06.81
into this kind
of a thing, right?
00:27:06.82\00:27:11.06
Big breathe, yeah,
okay, so I am gonna put
00:27:11.07\00:27:14.52
my feet right out
here just like that, okay.
00:27:14.53\00:27:18.68
And I am going
to go out with them,
00:27:18.69\00:27:20.45
really out with them
really far as far as I can,
00:27:20.46\00:27:23.96
and we did a whole foot program,
00:27:23.97\00:27:26.02
so I hope you look at
that foot program because
00:27:26.03\00:27:27.96
you mammas need to do
take care of your feet.
00:27:27.97\00:27:31.49
Now I am gonna go
in, and I am gonna go
00:27:31.50\00:27:33.64
in so far that I
feel the stretching
00:27:33.65\00:27:37.00
right out here,
okay, you need to feel
00:27:37.01\00:27:39.72
that right down
there, right down there,
00:27:39.73\00:27:42.19
you can feel more
leg than the other, okay,
00:27:42.20\00:27:44.77
and you gonna lean
back or lean forward,
00:27:44.78\00:27:47.29
have your knee to, and
see I got my toes pigeon
00:27:47.30\00:27:51.38
and I am feeling
that right through here,
00:27:51.39\00:27:53.49
right through
there, you got it, yeah.
00:27:53.50\00:27:55.98
That's good, then
you are gonna go back
00:27:55.99\00:27:58.02
out again and
go way out with it,
00:27:58.03\00:28:02.17
all right and all
most bringing those up,
00:28:02.18\00:28:04.89
all right, I hope
you are feeling good.
00:28:04.90\00:28:08.41
We are here to help you in love,
00:28:08.42\00:28:11.60
be with us next time.
00:28:11.61\00:28:13.57