Action 4 Life

Florida Hospital Massage Therapy

Three Angels Broadcasting Network

Program transcript

Participants: Casio Jones (Host), Dan "Curly" Summers

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Series Code: AFL

Program Code: AFL000043


00:02 You can use to improve your physical fitness.
00:05 Please be sure to consult your physician
00:07 before beginning this or any exercise routine.
00:32 Hi, my name is Casio Jones
00:33 and you're watching Action 4 Life.
00:34 On today's episode we're gonna have a workout
00:37 that's gonna work your whole entire body.
00:39 You can use a pair of dumbbells
00:40 and your exercise ball. But first I want to
00:43 check out this segment we did at one of the
00:45 Florida Hospitals in the Wellness Center.
00:47 We learned more about massage therapy
00:49 and the benefits of massage therapy.
00:51 But as you're watching the program,
00:53 don't forget to do a complete body warmup.
01:23 You ever had a massage before,
01:25 you know those type of massages
01:26 that you know you lay down,
01:28 the massage therapist comes on, comes in a room
01:30 and you know the individual starts massaging.
01:32 And he's like Oh! Wow this feels great,
01:34 oh! Yeah, I can go to sleep, I'm comfortable,
01:37 I'm getting one of those things call a relaxation
01:40 massage, you know I just feel great,
01:42 but did you know massage therapy actually
01:46 has benefits and that mean not just benefit
01:48 that's why they call it massage therapy.
01:51 I'm here at this Florida hospital in Zephyrhills
01:55 and with me today is Connie Bacon-White,
01:58 she's the head massage therapist here.
01:59 How are you doing Connie? Feeling great.
02:00 Hi Casio, listen let's talk about the therapy side
02:04 of massage, I mean some people talk about you know,
02:06 Honey, could you rub my shoulders, yes,
02:08 can you then rub my feet.
02:09 Its fluff, fluff but there's actually benefits,
02:12 absolutely, and you share a lot of, of your clientele,
02:15 patients from the Wellness Center correct,
02:17 exactly, exactly. Okay, so soon, alright.
02:20 Beside just increasing circulation people end up
02:24 with pain issues, as a result of those muscles
02:26 shortening, short, because the muscles attached
02:29 over joints, when that muscle shortens its going
02:32 to create problems in those joint areas.
02:35 And then of course you've got people
02:36 that are walking around with these intense headaches
02:39 and they don't realize that they have these knots
02:41 in the muscles that are called trigger points
02:43 that are referring pain to different areas
02:46 of the body. So, that what we focus on right here,
02:49 so you focus, we will do what the client
02:51 wants us to do, but that's our biggest goal,
02:53 your goal is to get into and provide therapy,
02:56 correct, to release the pain, to help find
02:58 his balance to get the muscles back healthier
03:01 again and take someone that was, there's a knot
03:03 and loosen the knot and basically get in there
03:06 and you say deep, what do you call deep,
03:08 deep tissue, deep tissue okay.
03:10 Explain deep tissue I mean are you digging
03:12 with a shovel or something or is this
03:16 the pressure that you're mustering.
03:17 The pressure that we use really depends
03:19 on the clients, okay, because everybody does have
03:22 a different pressure threshold.
03:23 So, one of the first things I would do with you,
03:26 after I open up the tissue which was,
03:28 with lighter strokes, some effleurage type of strokes,
03:31 petrissage strokes. And I would ask you
03:34 what does this pressure feels like.
03:36 Now, on a scale of 1 to 10, if you're telling me
03:39 that it feels like 5 or 6 I'll ask you
03:43 do you mind if I go a little bit deeper, okay.
03:45 But what I'm doing is I'm going in there
03:46 and I'm trying to find those tight bands,
03:49 I'm trying to find the knots
03:51 that are causing your problem.
03:53 So, those short muscles, I might test your flexibility
03:56 at anytime just to see what muscles are short,
03:59 but an experienced massage therapist
04:02 can watch you walk a few yards, and could see,
04:05 and would know where your tight muscles
04:06 are just by your posture and the way you're,
04:09 you're moving. Now, somebody at home
04:12 what could they do if they feel a little discomfort
04:15 in the neck or little pain somewhere,
04:17 is there like a simple technique you could show,
04:19 you could show me like they apply something
04:22 until they get to massage therapist.
04:23 What I would definitely recommend first
04:26 is that they stretch, stretch.
04:28 So, before they get to a massage therapist,
04:30 I always recommend warm-up those muscles
04:33 you can't stretched cold muscles that is so true.
04:35 So, you warm-up those muscles and I will show
04:37 them some specific stretches to go into, okay.
04:40 Now, when they're on my table,
04:42 I might find those trigger points and show them
04:45 where if they press on that trigger point
04:47 and hold it for a period of time and release,
04:49 it creates like a pumping action for the blood.
04:52 So, it restricts the blood flow then the blood
04:56 rushes in so it helps to break those knots up
04:58 a little up and that can help them
05:00 that will help them to, to release some discomfort
05:04 until they're able to get
05:05 a full workout from you, correct.
05:08 Have you found the Lord has giving you this gift,
05:11 that you could use this gift as a healing hand gift
05:14 to help people, isn't that?
05:15 Absolutely, absolutely, I was in a different
05:18 occupation and thought that,
05:19 that was my life dream as a teacher.
05:22 And it was probably my fourth year of teaching
05:25 than I realized that I could help people more
05:29 long term by doing something like massage therapist,
05:32 so I took a leave of absence, went to massage school.
05:35 And probably after my first three weeks
05:37 I decided this is definitely where
05:40 the Lord has taken me. Now, I like that,
05:42 I like that, listen massage therapy is therapy,
05:45 hey it's great to have you know some feel good
05:48 massage here now and then,
05:49 but if you have any injuries,
05:51 if you have any pain discomfort in your back
05:53 and your neck, seek a massage therapist
05:55 and you'll find that they could find
05:57 some good relief, absolutely, awesome.
05:59 Thank you so much, thank you Casio.
06:01 Now, if you never receive a massage before,
06:04 I hardly recommend you search out in your area
06:07 and find a licensed massage therapist
06:09 and you'll be able to see if there's something
06:11 you're enjoy and then trust me I bet it will be.
06:14 Okay, you ready to get started;
06:15 I'm ready to get started.
06:16 Like I said you need your dumbbell
06:17 and exercise ball to do this workout.
06:19 And with me today, is one of my co-host,
06:21 a good friend of mine Dan Curly Summers.
06:28 I tell you, I couldn't resist, you get me every time,
06:31 I couldn't resist, how's it going man?
06:33 I'm doing good man, how you're doing,
06:34 I'm doing great dude.
06:35 Alright, you ready for our workout today,
06:36 I'm ready man, alright. Now, this, in this workout
06:39 you're gonna do four exercises and it's gonna
06:41 work your whole entire body,
06:42 its one of the exercise that's very challenging
06:46 and its actually our first exercise the lunge
06:48 and it's an exercise that a lot
06:49 of people make mistakes on.
06:51 Okay, so we're gonna teach you how do this exercise
06:53 and you wanna get it going, we're gonna do three sets
06:56 30 second rest between and keep going.
06:58 We're gonna go our reps around 10 at 5 reps,
07:01 but I want you at home to do 10 to 12 to 15 reps,
07:04 whatever you're comfortable with doing, okay,
07:06 I'm ready man. Alright now, we're gonna bring
07:08 Michael in here and Dan, step on
07:10 and show me how to do a lunge properly.
07:12 Okay, you notice what he's doing here,
07:13 his chest is straight, he took his step forward
07:16 and its 9 degrees, go and step back out again
07:18 and step it out short,
07:20 take a short step and go down.
07:22 You see what's happened, he didn't stand long enough
07:24 it was a short step his body is going forward
07:26 or his knees going way towards his toe.
07:29 That right there will cause an injury,
07:31 you don't wanna do that.
07:33 And that's what a lot of time people who do lunges
07:35 they feel I can't do it, it hurts.
07:36 When you do a lunge properly
07:38 you don't feel a thing.
07:39 Exactly you got to do it correctly,
07:40 if you don't do the exercise correctly,
07:41 one, you're gonna get hurt,
07:43 yes, two, you get absolutely no benefit.
07:45 Exactly, now if you have a knee injury
07:47 then that wouldn't be something
07:48 that I would reckon you needed,
07:50 find out your range of motions
07:51 to do this exercise, okay.
07:53 But to do it properly we're gonna extend out,
07:55 and you have to extend out further distance away
07:57 to make sure that you're not putting
07:59 some stress on your knee.
08:00 Let's knock these out, are you ready,
08:02 I'm ready and you guys could watch at home
08:03 you could learn from my technique
08:04 and you could do this at home.
08:05 And if you need to, you could hold on to a chair,
08:08 or a door or against a wall
08:09 to give you support, alright.
08:11 Let's go and start with our left leg,
08:12 here we go, stepping forward and stepping back,
08:15 right leg stepping forward and stepping back.
08:17 This is what we call a forward lunge.
08:19 Now, as we doing this lunge, you know
08:22 our back leg is not touching the ground,
08:24 you don't want have your knee hitting the ground.
08:27 And you notice my back toe is coming up.
08:30 So, it allows me to have the flection at the hip
08:33 to step forward and to go into that lunge.
08:35 This is working with our hamstrings,
08:37 our quads and our glutes with this exercise.
08:39 And you will and you will feel this stress.
08:41 They don't have to do too many of them,
08:43 alright I think we're at one to five,
08:44 but let's a warm up, this is feeling good.
08:45 Here we go, and here we go, excellent, alright.
08:50 Now, remember we do our active rest 30 seconds.
08:52 I'm gonna go ahead and do some jumping jacks
08:54 and you could just keep looking, do what you do.
08:57 I'll just be a knucklehead, this is what I do.
08:59 I tell you what, I'll jog in place here,
09:01 there you go you jog in place,
09:02 keep it going in there. Now remember this is TV,
09:06 so if we don't do exactly 30 seconds forgive us,
09:10 but we want you at home to try and do
09:13 as you're doing your workout,
09:14 do your 30 seconds, okay, alright.
09:16 Set number two, I'm ready, I'm ready,
09:19 we ready lets go, step out with the left leg again
09:21 here we go. There's one, right leg,
09:25 and sometimes some people like to do
09:27 the same leg at a time, stay on one side,
09:32 that's your preference. But I like, I like alternating
09:36 because it gives one leg a little chance to break
09:39 and it kind a feels good having that rhythm
09:42 of that shift one side or the other side.
09:44 Let's do one more, and you wanna push off, excellent.
09:51 These actually take quite a bit of coordination,
09:53 kind of get frustrated, lot of coordination,
09:54 exactly, right off with that if you don't get it,
09:57 work at it, practice it.
09:58 Exactly and as you know sometimes you might
10:00 get this drag if you're pushing back off,
10:02 and you might find yourself not as strong to push off,
10:06 use a wall. And if you need to modify, modify this.
10:10 Come in here Michael and watch this,
10:12 instead of step and going all the way down,
10:14 you could step here and come back higher.
10:18 You stay a little high which you modify, here,
10:21 by the way it looks like this, here,
10:24 step a shorter lunge, have to go so deep okay.
10:28 Ready, ready, that was a long enough break.
10:31 Third set, here we go, you were feeling these,
10:34 yes, you were feeling these.
10:38 I think I could take a 30 minute break
10:40 and I would still feel these, you still feel these,
10:42 these are good that's what you want,
10:43 it's true, exactly. Now you know with some step
10:45 in my hips going straight down to the ground.
10:47 I'm not going forward, I'm stepping,
10:49 I'm going straight down and if you need to,
10:55 if your body weight's too light,
10:57 grab a pair of dumbbells hold them to your side
11:00 and you could do your lunges.
11:04 And I can feel these big time, good job, wow.
11:09 Okay, active rest again here we go,
11:11 I want do some jumping jacks, alright.
11:18 Seven, eight, now here modify your jumping jacks;
11:21 remember step out to the side,
11:23 it could be a modification
11:25 you could use at a lower intensity, okay.
11:30 Good job, now the secret is when you're doing
11:33 these exercises, focus on yourself.
11:38 I know this sounds kind of strange coming from me,
11:40 but you gotta pay attention
11:42 to what your body's telling you.
11:44 If your body's telling you slowdown, slowdown,
11:46 if your body is telling you that hurts, stop,
11:50 listen to your body. Readjust that exercise,
11:54 readjust what you're doing,
11:55 to make sure that your experience
11:57 of exercising is a pleasurable one.
11:59 Exactly and don't, if you're working out
12:01 with somebody don't think you have to do
12:03 what they're doing, exactly.
12:05 Everybody is at different level,
12:06 everybody is at different level and it's
12:08 acknowledging the fact where you are,
12:09 it's a good starting point,
12:11 don't try to be who you're not, exactly.
12:13 Okay, and that's even like a walk with Christ,
12:15 sometimes we look at other people and say wow
12:18 they're doing this, wow, they're praying for people,
12:21 they do all these wonderful things,
12:23 God is really using them. Take your time,
12:25 build that relationship with Christ
12:27 and he too will use you.
12:29 All he needs you to be just willing
12:30 he will equip you to be the tool he wants you to be.
12:34 Exactly, that's exactly right, the training we do
12:36 here in your walk with Christ, yeah,
12:38 that training it starts somewhere,
12:40 someone may be up a little bit further
12:42 along then where you're at.
12:44 And if you can't go exactly where
12:45 they're at you will get frustrated.
12:46 Yes, so just, so take your time,
12:48 take your time and enjoy, enjoy the experience.
12:51 Alright, let's move on to our second exercise, alright.
12:54 Go ahead and grab the exercise ball
12:55 and once you go ahead in sitting position,
12:57 we want your facing this way, facing Mike
12:59 and I want you to roll out in your back position.
13:01 Now, we're gonna be on that ball,
13:02 we're rolling out, keep rolling, keep rolling,
13:04 keep rolling, keep rolling, right your head down
13:05 the ball and you notice how Curly
13:09 has his feet at 9 degrees, his glutes are high,
13:11 support himself the ball becomes the bridge for him.
13:14 Now, you stay there I'm gonna get dumbbells for you.
13:17 Alright, hey Curly, I want you slide for just
13:20 a little bit forward little more, alright,
13:21 so I want the head full completely on the ball
13:23 and place a lot more stress on your lower back
13:25 to stabilize you, you're feeling the
13:27 difference there, I can feel, it's amazing,
13:28 a little moment,s huge difference, yeah, okay,
13:30 because in this exercise we want not just to work
13:32 the chest we want the whole body
13:34 to get involved in this one.
13:35 Now before I give you dumbbells,
13:36 I'm gonna show these variations of grips
13:37 and how to do this fly exercise, okay.
13:39 The first thing you give me, imagine you know
13:42 how you have this straight up right here,
13:43 we're gonna have your arms straight
13:45 and you're gonna go open and close,
13:46 straight out to the side,
13:47 keep your arms straight on this one,
13:48 bring them back in,
13:49 just like that from here straight arms.
13:51 When your straight arms flies an option,
13:54 if you go ahead and use a straight arm fly
13:55 you cannot use a heavy weight.
13:58 It's gonna place too much strain on your shoulders.
13:59 Other option is, which can be,
14:03 it's a slight bent elbows. You know its like here
14:05 like he is hugging on to a tree.
14:07 He's gonna keep that same angle and he just
14:10 gonna open at the fly which be a chest fly.
14:14 Two variations of a chest fly, one straight arm
14:17 and one is kind of a bent elbow, okay.
14:19 And some people preference just gotta understand
14:22 with a bent elbow you go a little heavier
14:24 but with your arms straight weigh
14:26 a lot of stress on your shoulders,
14:28 yeah, you cannot go heavy, don't want to get hurt,
14:30 you know and you don't want to get hurt, alright.
14:32 So, you ready get started?
14:33 Yes, let them see what it looks like in real action
14:35 okay, just give me three reps here.
14:37 Alright, go straight arm let me see the straight arm
14:39 looks like, bring them back in, give me two more,
14:44 are you feeling okay, shoulders okay,
14:46 now as you pay attention folks
14:47 as you come down right here,
14:48 watch the range of motion okay.
14:50 Alright now, if you have the shoulder injury
14:53 like I was saying right there you might need
14:55 to stop half way or little beyond half way and listen
14:59 to your body and see where your range stops, okay.
15:03 You can feel these, you can still feel them
15:05 in your chest, you're isolating your chest
15:07 as the key but you don't want to affect your shoulders.
15:09 Okay, lets show them the bent elbow and open up
15:12 just the two of those, because remember
15:15 these don't count, exactly I love these,
15:17 okay here we go, let's go to work.
15:19 Roll back up and I get right in with you.
15:23 Alright you stay right there ready,
15:25 you gonna get, come on here.
15:28 Right, now we're gonna show how
15:29 you just go down to a dismount,
15:30 go into the exercise using the dumbbells.
15:32 You're gonna hold down to them,
15:34 roll out into position, lets knock out some flies,
15:37 here we go, there's one, two, three, four, five, six,
15:55 how am I doing there, your good,
15:56 no I'm just shifting up, seven, eight,
16:00 lift your glutes up, nine and ten.
16:06 It does takes stress off when you lift
16:08 your glutes back up. Alright, here we go
16:10 a little active rest again. I get the ball
16:13 out of the way for you, can't say I never helped you,
16:17 here we go, one, two, now you do active rest
16:21 of your choice, what works for you is to find with me,
16:25 I just want your body keep moving,
16:27 let your muscles get a chance to relax for a second
16:30 but you're forcing your body to keep moving.
16:36 Alright, round two, here we go.
16:41 One of these days I'm gonna host this show
16:44 and you can do the, you can start together,
16:48 and we will start together.
16:50 Oh my goodness, that's not right.
16:53 Very careful, I'll get your back, okay.
16:58 One, two, three, the secret of this exercise
17:06 you wanna focus on your chest muscles squeezing
17:08 together, squeeze your pecs together,
17:12 push your heel into the ground, lift your hip
17:15 up so your glutes are not sagging down,
17:17 your feet at 9 degrees and you're feeling this,
17:21 that ten, yeah, ten, good job, roll back up.
17:31 That's twice now, here we go, one, two, three,
17:36 four, five, six, seven, eight, nine, ten,
17:43 eleven, twelve, alright, I'm done with active rest,
17:48 I'm gonna get back to hitting the weights again,
17:50 you alright, I'm good man, need a break? Sure?
17:52 I need a break, I'm just teasing,
17:54 I'm good to go, I'm teasing.
17:56 Listen, don't let me, don't let me fool you guys,
17:58 this man is an athletic, he's a professional wrestler.
18:02 Oh there goes your ball,
18:03 okay bring it back and play there you go.
18:06 But the thing is we're exercising and it will
18:09 and we're feeling these, yes, yes, one, two, three,
18:17 four, five, six, seven, eight, nine, and ten.
18:31 You know what I must stay right here
18:33 and go into our next exercise.
18:35 Okay we're in a same position, watch my hand.
18:37 Michael, come in here and see this.
18:39 My hand's gonna stay straight here in a position
18:41 head over my head with the dumbbell,
18:42 I push my heel down to ground and I'll bring
18:45 both hands down towards my forehead,
18:48 but could be positioned over my forehead,
18:50 keep my elbows in one spot and I'm gonna
18:52 extend back up, working my triceps, okay.
18:56 Elbow stays in one spot, you might be conscious
18:59 because if you're afraid you're gonna
19:00 drop the dumbbells on your head,
19:02 take them over your head.
19:04 Now what you could do is also if you bring them down,
19:06 you could bring into that side of your head
19:08 if you want a little more. Well more importantly
19:10 if I drop these on my head I'm not getting hurt
19:12 because I'm a big knucklehead,
19:15 you're so funny, so funny.
19:18 Now check this out people watch this,
19:20 watch Michael come in and let him see my hips here,
19:23 I may show a little how you could raise
19:26 this up a notch, okay, as you're coming you could
19:28 do a drop hip, come up and down, and up,
19:34 if you want to make a little bit more challenging
19:37 you could really work the lower body
19:39 by dropping hips, raising them up
19:41 and doing the triceps, okay. So I hope I wasn't
19:47 confusing anybody but I just wanna
19:50 show something else in there.
19:52 Alright I'm back to active rest, alright,
19:57 you could hang around, I'm gonna do them okay,
19:58 alright, there we go, one, two, three,
20:03 four five, six, seven, eight, nine, ten,
20:09 one, two, three, four, five.
20:14 Alright, I'm ready to get going.
20:16 I want to make sure we get three sets of these,
20:20 and move on to our last exercise, alright.
20:23 Here we go, back down again, keep your
20:26 glutes high and drop them down and back up,
20:32 now the secret is this icing elbows keep your elbows
20:35 in one spot its like you could any type of tricep
20:37 exercise you want to keep the elbow locked
20:39 in position and let the flexion of the hand
20:42 come back and get to the extension
20:44 of the arms that works the triceps.
20:46 All about extension and one more, excellent, good job.
20:55 Alright, I'm gonna sit here and catch my breath,
20:58 I feel like doing, I can but I'm gonna
21:01 get our third set in, because we've got
21:02 one more exercise to cover, that's good,
21:04 I'll sit here with you because
21:05 I need a breather myself.
21:08 A lot of people understand you do this,
21:10 this works your whole body, yes,
21:12 your heart rate's gonna get going, yes,
21:14 you gotta build more stamina,
21:15 you feel better overall, and those smaller muscles
21:18 that you normally don't get to work
21:20 they become you feel them and the whole
21:24 workout goes to another level.
21:33 Nine and ten, alright then come back to sit on top
21:38 of the ball we're gonna put our dumbbells
21:39 down and what we're gonna do is
21:42 put the dumbbell out to the side Curly
21:43 and I want you to roll, stay on the ball,
21:45 no just stay right there on the floor,
21:46 stay on the ball and I want you to walk forward,
21:49 keep walking forward and lean back right there.
21:51 Stop right there in the ab position,
21:53 we're gonna workout, you can already feel,
21:55 you already feel, you don't have to do anything else.
21:56 No, 9 degrees the only thing that's touched
21:59 the ball is his lower back, okay,
22:00 you cat put your hands behind your back
22:02 across you shoulders, whatever is comfortable
22:04 for you and I'm gonna do a slight crunch,
22:05 crunch it up, right there without moving the ball.
22:07 Without moving the ball, isolate control,
22:11 there you go, right there, small movement right there,
22:14 and you will feel those by.
22:16 Just keep going knocking these out,
22:18 just knock out 10 to 12,
22:20 there's one, keep the ball still, two, three, four,
22:27 five, I'm sorry those didn't count Curly, what?
22:33 Six, seven, eight, one more, nine and ten.
22:41 Good job. Now if you find this is difficult
22:43 for you to do this exercise okay,
22:46 what you could do is just stay in this position
22:47 right here and just hold, okay,
22:50 try and get on a flat surface, so your feet stops
22:52 sliding and your holding this position right here,
22:54 my back is supporting me, my abdominals are firing
22:59 because they're doing want they're suppose to do,
23:00 they are stabilizing my body.
23:02 Constant tension right here,
23:04 so just hold this position right here,
23:05 I'm feeling these, oh yeah, okay.
23:08 Ready to do a second set?
23:09 I'm ready to do some more man.
23:10 Lets go, here we go lets crunch these babies out,
23:12 here we go, there's one, two, now if you gonna
23:16 make a basket behind your head to support yourself
23:19 don't pull your head, just let your head relax
23:23 into your hands and just focus on your abdominals
23:26 and just crunch motion, oh yeah you're feeling these,
23:28 just go three more, you know,
23:31 one, most people strive, two, the six abs,
23:36 yeah, apparently, I strive so much I just have one.
23:41 I can with these exercises, exercises trying to get
23:45 that six of them back. I haven't seen the six
23:47 since I was 15 but I'm willing to do it.
23:49 Well they're there and you actually have more
23:50 than six, its actually possibly eight, eight,
23:53 everybody has the same muscles but they have
23:55 body fat to cover them up.
23:56 But anyhow I want you guys,
23:58 we're gonna go to our wellness tip,
23:59 so we wanna learn some more. Just check this out.
24:06 A workout partner can be a great motivator,
24:09 but at times you may want to workout on your own,
24:12 if you wanna push yourself harder
24:14 and not worry about the limitations of your partner
24:16 or get distracted from too much talking train alone.
24:22 Alright, just like we were talking about early
24:24 in our workout, when you do things with a partner,
24:28 don't try to feel you have to do at their potential.
24:32 Do and work at your own stage, your own level,
24:36 your own fitness capabilities and you will improve.
24:39 Your partner is there to motivate you.
24:42 Sometimes there could be someone to challenge you
24:45 and sometimes you just might have to do it on your
24:47 own because the person with slows you down, exactly.
24:50 That happens a lot, it happens a lot
24:51 but the key is, focus on yourself and understand
24:55 that this is like your relationship with Christ.
24:58 You can't do it for anybody else;
25:00 you can only do it for yourself,
25:01 that's true, very true.
25:02 You know and but the benefits,
25:03 that's so rewarding, that's so rewarding.
25:06 Are you ready for a cool down?
25:07 I'm ready man, alright, let's see, let's do a nice
25:09 simple stretch for our hamstrings okay.
25:15 Let's get that out the way, alright.
25:19 Let's do one of my favorites just stand in here,
25:21 put one foot forward and bend here
25:23 and we wanna keep our stretch back.
25:25 You're gonna put more of a slight bend to that knee,
25:27 on this, this thing right here, sit down here
25:30 and hold yourself up push the glutes back,
25:32 oh I can feel the difference, yes, yes, okay,
25:35 and we're just gonna hold on that one.
25:41 Okay let's come up and to switch legs,
25:46 deeper you go into that leg more you can feel it,
25:49 the more you could feel it. Okay, lets go into,
25:56 let's do a simple quad stretch,
25:58 we're gonna do standing here holding one leg,
26:02 just make sure you get all our muscles,
26:03 you make sure you wanna get it,
26:06 hey Michael come and see this you see there is a gap
26:08 between my heel and my glutes
26:11 and I'm coming back at the hip.
26:12 Also if you have trouble with your balance
26:14 get to the wall, get to the wall, exactly.
26:16 Switch legs, good, alright.
26:28 Chest exercise, put your hands right here behind,
26:30 I'm doing a nice chest stretch,
26:32 a nice partner chest stretch, you feeling that,
26:35 yes, yes I can, alright.
26:38 You go and stretch it twice and I'm gonna
26:39 close this out. Alright. If you want more
26:42 information about the workout we did today
26:43 or any products we use on our show,
26:46 if you want to invite me to your area,
26:48 go to our website action4life.net,
26:50 that's action4life.net. Okay I like to leave
26:53 you with this thought, picture this, you're
26:54 driving down a road and someone cuts you
26:56 off, this nearly cause an accident.
26:59 Your immediate reaction might be
27:00 become angry, anger is a strong emotion
27:03 and if you allow it to takeover it could
27:05 cause a lot of harm. Don't challenge a
27:07 reckless driver or anyone who has done
27:09 something to hurt you. Keep your eyes
27:11 fixed on your destination okay;
27:14 I want to encourage you to forgive others,
27:16 that's what Christ will do.
27:17 This is Casio, reminding you that
27:19 action is the key for life, it's my prayer
27:21 that the Lord gives you strength and
27:23 encouragement to take action everyday.
27:25 God bless, keep your flex in your faith
27:27 muscle and I'll see you next time, bye-bye.
28:00 You can order your very own copy of this
28:02 episode of Action4life on DVD for a suggested
28:05 donation of 10 dollars postpaid in United States.
28:09 To order your very own copy please
28:11 call 618-627-4651 during regular business hours
28:16 or visit our website at 3ABN.org
28:20 that's 618-627-4651 or visit our website
28:25 at 3ABN.org order your copy today.


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Revised 2014-12-17