1 00:00:12,44 --> 00:00:18,22 Good afternoon. Good afternoon and welcome to our wellness program today my name is 2 00:00:18,23 --> 00:00:22,98 Claire resto and I am the community librarian at Cupertino library Cupertino 3 00:00:22,99 --> 00:00:26,79 library in Cupertino Library Foundation I'm very pleased to present this 4 00:00:26,80 --> 00:00:30,41 afternoon's program we could not do this without Cupertino library foundation 5 00:00:30,42 --> 00:00:35,41 support after today's program please stop by our back table we have 6 00:00:35,42 --> 00:00:40,41 a resource list for you on other acupressure books available at our library as well 7 00:00:40,42 --> 00:00:44,03 as a Save the Date notice for upcoming wellness programs and 8 00:00:44,04 --> 00:00:48,69 a survey for today's program as well and we are very pleased to be able to bring 9 00:00:48,70 --> 00:00:52,95 you Dr Lee Yang this afternoon who will be talking about pain relief for knee and 10 00:00:52,96 --> 00:00:57,10 foot pain before she gets started though I would like to bring up Henry saying our 11 00:00:57,11 --> 00:01:01,32 Cupertino Library Foundation board member who will speak briefly with you about how 12 00:01:01,33 --> 00:01:05,68 the Library Foundation helped to support this programming thank you and I hope you 13 00:01:05,69 --> 00:01:08,14 enjoy and learn from this afternoon session. 14 00:01:12,34 --> 00:01:18,87 Thank you Thank you Claire Yes I'm with the Cupertino Library Foundation 15 00:01:18,93 --> 00:01:23,92 and I would be surprised if you really knew who we work we are the people that hide 16 00:01:23,93 --> 00:01:30,49 in the background and what we do is we help the library with new types of programs 17 00:01:30,50 --> 00:01:34,38 so if they want to do something experimental and they don't have the budget for us 18 00:01:34,72 --> 00:01:39,12 they come to the rich Uncle and Auntie you know to give them the money for this 19 00:01:39,13 --> 00:01:43,34 program and that's what the foundation does when the foundation actually got 20 00:01:43,35 --> 00:01:48,20 started in the ninety's when we had reduced library hours there was 21 00:01:48,21 --> 00:01:51,87 a period if you remember in the early ninety's when the library was mostly closed 22 00:01:52,30 --> 00:01:56,45 and we went out and raised money to open the doors and then to advocate to get 23 00:01:56,46 --> 00:02:01,14 money to open our library and our library is one of the best libraries not just in 24 00:02:01,15 --> 00:02:05,76 Santa Clara County but the United States so we're very proud of it but that the 25 00:02:05,77 --> 00:02:09,99 reason that is doing so well is we have people like Claire and her staff who try to 26 00:02:10,00 --> 00:02:16,51 bring new programs Circe that are good for our city for Cupertino and Dr ya music 27 00:02:16,52 --> 00:02:21,15 perfect example of this this is actually her fourth date where she's presented on 28 00:02:21,20 --> 00:02:25,95 on acupressure and and for relief of pain it's been 29 00:02:25,96 --> 00:02:30,50 a fantastic series I think you're going to love what she has to say Claire is 30 00:02:30,51 --> 00:02:31,13 working on 31 00:02:31,14 --> 00:02:37,100 a variety of additional wellness programs that we will be sponsoring this year the 32 00:02:38,18 --> 00:02:44,56 Library Foundation is also trying to help you when you leave today because we'll be 33 00:02:44,57 --> 00:02:49,76 providing you with heat pads and balls and everything that go along with Dr Young's 34 00:02:49,77 --> 00:02:53,96 treatment so that we want you to not only listen to what she has to say but 35 00:02:53,97 --> 00:02:59,59 actually go home and practice it right the other thing that we will do is I'll pass 36 00:02:59,60 --> 00:03:03,93 around a sign up whoops I just lost my pen but we'll Pinus around 37 00:03:03,94 --> 00:03:09,26 a sign up sheet so if you want to be notified additional programs are coming up. So 38 00:03:09,27 --> 00:03:14,19 not also e-mail about it OK without So let me introduce Dr Young thank you very 39 00:03:14,20 --> 00:03:20,86 much. Courage you to not only listen to what she has but we're videotaping this 40 00:03:21,06 --> 00:03:24,07 you can watch it again so there you get 41 00:03:24,08 --> 00:03:29,09 a refresher and then also as you say take up supplies and actually practice OK 42 00:03:29,10 --> 00:03:35,75 thank you very much. Thank you Harry 43 00:03:35,76 --> 00:03:42,53 and library foundation for making their side even passable. Last week 44 00:03:42,70 --> 00:03:48,48 how many of you were or here last week. OK so I'll have your. 45 00:03:49,55 --> 00:03:56,55 Or what's in the. Last week so I will repeat some of the things. I make I 46 00:03:56,56 --> 00:04:03,40 rearrange things so you were now that fear or lack of repeating. My name is city 47 00:04:03,41 --> 00:04:03,67 N. 48 00:04:04,47 --> 00:04:11,07 OK. I'm going to start their presentation. 49 00:04:12,47 --> 00:04:19,10 OK this is the picture of my first medical mission until May my. War is 50 00:04:19,11 --> 00:04:24,66 a refugee camp with over ten thousand refugees the war refugees and the. 51 00:04:25,87 --> 00:04:30,92 Governor was are fighting with them and. So those people are they lost their home 52 00:04:31,25 --> 00:04:36,100 when the bomb drop and the better started that. This is the press I realize I 53 00:04:37,01 --> 00:04:43,51 cannot treat everybody the second my second on my mission trip I went to North fire 54 00:04:43,52 --> 00:04:47,66 then there's where their members in the pair then have 55 00:04:47,67 --> 00:04:54,06 a border the people walk all over the border to escape the war they're high in the 56 00:04:54,13 --> 00:05:01,01 remote where they choose and they're under the protection of churches OK So over 57 00:05:01,02 --> 00:05:05,27 there you can see I start to teach I realize I can actually everybody so I start. 58 00:05:06,34 --> 00:05:13,25 OK those are the person you see there. A priest of our church OK he he watches 59 00:05:13,26 --> 00:05:18,85 high tree people and he learn the skill it truly most of the. 60 00:05:20,40 --> 00:05:26,98 Problems that they thought allow the repeat so eighty percent of the problems that 61 00:05:26,99 --> 00:05:33,89 they are similar OK so he can learn and start to treat his people OK 62 00:05:33,93 --> 00:05:38,79 this is the in part after earthquake I when I was in 63 00:05:38,80 --> 00:05:42,50 a very rich in the in the very they were there were 64 00:05:42,51 --> 00:05:49,10 a lot of cutting grass to feed their couse indicator of buffaloes they have 65 00:05:49,25 --> 00:05:55,65 a lot of pennies arable problem OK so the British people I teach the village people 66 00:05:55,66 --> 00:05:57,88 and they can start to help are there 67 00:05:57,89 --> 00:06:04,53 a bitch people how to relieve their pain is there but OK. This is their 68 00:06:04,54 --> 00:06:11,36 parole you can see I start to use computer because I couldn't speak the language so 69 00:06:11,37 --> 00:06:17,56 I use google translate to translate some of the supplies into Spanish and they if 70 00:06:18,34 --> 00:06:23,36 they if the heart I can come back to them that point you had this pain I have our 71 00:06:24,27 --> 00:06:29,63 education our station for each type of pain. In the when they have 72 00:06:29,64 --> 00:06:34,51 a pain I can point to the section US law and looks through this for them to 73 00:06:34,52 --> 00:06:39,29 understand why they have this pain and how to prevent it. OK so. 74 00:06:41,40 --> 00:06:46,75 That they have pain because of their lifes there are far higher labor work and 75 00:06:46,76 --> 00:06:52,78 carry heavy stuff. But when I come back home we also have another set of pain. 76 00:06:53,73 --> 00:07:00,73 OK people are laughing because this is very real OK So when 77 00:07:00,74 --> 00:07:03,05 we have pain what do we do the most commonly 78 00:07:03,06 --> 00:07:09,51 a way see pink heal or OK you go away but if you keep the in there without knowing 79 00:07:09,52 --> 00:07:15,48 what causing the pain and remove that and then and that the the root the course of 80 00:07:15,49 --> 00:07:22,09 the problem eventually you become dependent on the pain killer and. That the 81 00:07:22,55 --> 00:07:27,42 crisis are not trump President Donald Trump announced the last year October last 82 00:07:27,43 --> 00:07:28,56 year it become 83 00:07:29,35 --> 00:07:36,25 a crisis off to our nation not only that you also legally prescribed pain 84 00:07:36,26 --> 00:07:40,01 relievers. So there is 85 00:07:40,02 --> 00:07:46,88 a why is the so important for us to understand our body and know how to 86 00:07:47,00 --> 00:07:52,79 use our body Poppy to prevent the pain and when you have pain how to relieve it you 87 00:07:52,80 --> 00:07:55,99 are going to say this is too hard this is I'm not 88 00:07:56,00 --> 00:08:02,95 a doctor OK but as I say when you go to. The very rich the 89 00:08:02,96 --> 00:08:09,08 poppin that people have or even the problem that the pain that you them that the 90 00:08:09,12 --> 00:08:14,56 counterpane that people here face each of the eighty percent of the power it can be 91 00:08:14,57 --> 00:08:21,18 saw about twenty percent of the solutions OK it's the same as many things in 92 00:08:21,19 --> 00:08:26,05 life eighty twenty eighty twenty rule or so. After 93 00:08:26,21 --> 00:08:33,12 a sprint is to all thousands of people are of silence or perhaps in and for them to 94 00:08:33,13 --> 00:08:33,74 transfer into 95 00:08:33,75 --> 00:08:39,20 a different language Trust me what I am going to come very to you today is going to 96 00:08:39,21 --> 00:08:45,86 be very easy to understand easy to remember and easy to do OK The 97 00:08:45,87 --> 00:08:50,73 core of this session is for you to be known this and that do it to relieve your own 98 00:08:50,74 --> 00:08:54,32 pain. We came. What I am also 99 00:08:54,33 --> 00:09:01,32 a you is basically. All of us men you for your body OK when you go all in your 100 00:09:01,33 --> 00:09:08,22 brain you are know how to. You it you are understand how your body beside how 101 00:09:08,23 --> 00:09:13,04 each party is working how to use it properly and how to men pin it in 102 00:09:13,05 --> 00:09:19,30 a good condition OK So in general are they are for 103 00:09:19,70 --> 00:09:25,51 coming pepper pain there we are facing OK making this the first one. 104 00:09:26,56 --> 00:09:33,13 And then they have. The pendants head. And nerve OK 105 00:09:33,31 --> 00:09:39,40 that's look at the first one that the mass or aching muscle is if you look at it 106 00:09:39,41 --> 00:09:40,77 it's a Red is for 107 00:09:40,78 --> 00:09:47,64 a blood OK they have this saw the nurses and the nerves in the in their country 108 00:09:48,64 --> 00:09:49,30 so it takes 109 00:09:49,34 --> 00:09:54,42 a lot of energy you can so not allow that energy and in the allow the nutrition is 110 00:09:54,43 --> 00:10:01,25 generated outweighs the need to go out so. It's there it is you can imagine it is 111 00:10:01,26 --> 00:10:04,24 that the Spanish OK after you use 112 00:10:04,25 --> 00:10:10,03 a sponge become thirty OK these are thirty spent. What the hell what do you do to 113 00:10:10,04 --> 00:10:16,37 cling it you put it under the Clean Water and then you to sit right this is 114 00:10:16,48 --> 00:10:23,27 strange you stretch it. You squeeze it to squeeze the thirty water 115 00:10:23,28 --> 00:10:28,96 out and get the clean water in those on the mass earch OK if when you're cooking us 116 00:10:29,04 --> 00:10:34,37 especially if you use that power water to clean it is even easier so those are the 117 00:10:34,38 --> 00:10:41,38 heat. To upright he OK so to renew our 118 00:10:41,60 --> 00:10:47,23 muscle to keep it in good condition those are the three things you have to stretch 119 00:10:47,27 --> 00:10:52,26 my search heat you're going to hear me repeated over and over again today today you 120 00:10:52,27 --> 00:10:57,03 have to remember six things Yury this is the half hour where you have the remember 121 00:10:57,22 --> 00:11:03,99 stretch my search heat. OK So then you are saying well I have to in the night 122 00:11:04,00 --> 00:11:10,90 it's OK then what do I do. I have a model I have 123 00:11:10,91 --> 00:11:12,90 a home a mother to 124 00:11:12,91 --> 00:11:19,49 a sprint How can the managers happen. Your muscle is very flexible like 125 00:11:19,50 --> 00:11:26,32 this like a rubber band. OK and the end of the rubber been M. 126 00:11:26,33 --> 00:11:33,18 On the muscle you have pinned it like this tendon is to reach it. I reach it OK 127 00:11:33,22 --> 00:11:33,73 Isn't that 128 00:11:33,74 --> 00:11:41,34 a fixer upper OK. And then. A pitch to the bomb. OK 129 00:11:41,72 --> 00:11:48,31 Is reach it is for it's about so when you pull your hand 130 00:11:48,37 --> 00:11:55,12 up one muscle is doing this one. This one is 131 00:11:55,44 --> 00:12:00,29 the law in this is. This one is 132 00:12:00,30 --> 00:12:07,17 a fore arm this is your poor up you you poor like this right so. 133 00:12:08,46 --> 00:12:14,40 When you do this if the muscle is in good condition there's no problem but if the 134 00:12:14,41 --> 00:12:21,24 muscle is tight. For many reasons for simply being one of them are so are 135 00:12:21,25 --> 00:12:27,90 you over your you give it more. More burden in what you can handle as 136 00:12:27,91 --> 00:12:34,85 a result the. Usually the muscle and pen 137 00:12:34,86 --> 00:12:41,78 then. The connection. Is stronger then the connection between 138 00:12:41,82 --> 00:12:48,80 the. Tendon in the bottom OK so that the end then is composed 139 00:12:48,81 --> 00:12:54,22 on many books that pin the fibers so if you keep pouring it keep pouring it 140 00:12:54,26 --> 00:13:01,10 eventually some of the pin then fiber or snip OK Any queerer than 141 00:13:01,11 --> 00:13:08,10 the whole bit of them each here OK so if you keep calling that some of the fiber 142 00:13:08,34 --> 00:13:15,29 snip. So what do we do when. When the when those. 143 00:13:16,75 --> 00:13:23,54 Pin the fiber that damage the end cost information what we do is. There's 144 00:13:23,55 --> 00:13:27,20 nothing you can do to a bomb less and nothing not much you can do it with 145 00:13:27,21 --> 00:13:30,52 a pin that is is a router is in Africa but there's 146 00:13:30,56 --> 00:13:35,68 a lot you can do to the Master OK So what do you do with 147 00:13:35,69 --> 00:13:42,01 a mouse up strange heat so when you do all those three things every time you have 148 00:13:42,02 --> 00:13:46,51 pin pin that is trying to mark try to find the mass or there to relate to it and 149 00:13:46,52 --> 00:13:51,45 then try to stretch my search in the purple upright in the muscle or be softened 150 00:13:51,80 --> 00:13:58,20 and then when you use it again with the more flexibility you want your feet are so 151 00:13:58,21 --> 00:14:04,81 much pain not only that you also allow some you also allowed the little 152 00:14:05,65 --> 00:14:06,69 breakage to have 153 00:14:06,70 --> 00:14:12,95 a time to heal. OK so for the short term and long term you want to do 154 00:14:13,47 --> 00:14:15,14 a my search and heat to 155 00:14:15,15 --> 00:14:21,92 a muscle OK those are the tendonitis OK the next why if there are other right it's 156 00:14:22,26 --> 00:14:28,53 those are the bomb right when we when our when our need have proper it. Usually is 157 00:14:28,54 --> 00:14:34,95 on one corner most of the case it is coming from the inside OK What happen is the 158 00:14:34,96 --> 00:14:40,06 prong. The the bomb OK this isn't that the mother. 159 00:14:41,78 --> 00:14:48,24 OK the ball the ball in in the middle we have paving right. 160 00:14:49,75 --> 00:14:56,36 And then if you use this that the force up to the bottom 161 00:14:56,58 --> 00:15:01,53 is even. This a knee joint and less for 162 00:15:01,54 --> 00:15:08,20 a long path but if you use it like this do this the order turned OK pull more 163 00:15:08,21 --> 00:15:13,50 force on one corner what's going to happen it's going to wear out much faster OK 164 00:15:13,51 --> 00:15:16,07 and cost. After 165 00:15:16,09 --> 00:15:22,92 a piece or need joint problems OK so. That's why when you have the 166 00:15:22,93 --> 00:15:29,32 right is sometimes you can find the. The really the mass so they relate to the 167 00:15:29,36 --> 00:15:35,10 alignment of the ball and try to relieve their not only relieve them usually it's 168 00:15:35,11 --> 00:15:36,14 a one pack once 169 00:15:36,16 --> 00:15:43,09 a week you want to relieve the pie. Must saw 170 00:15:43,13 --> 00:15:48,78 in their strength in the week Marcel Brea in the muscle to the balance so you don't 171 00:15:48,83 --> 00:15:55,23 walk like this anymore OK you feel your your joy and my 172 00:15:55,27 --> 00:15:56,96 property you can use or for 173 00:15:56,97 --> 00:16:03,29 a long long time OK So those are the right is again how do you bring the muscle 174 00:16:03,30 --> 00:16:09,80 back to balance strange my search heat. So the last one then the I'm 175 00:16:10,26 --> 00:16:15,08 not pain no praying usually caused by the not complacent what compress the nerve 176 00:16:15,52 --> 00:16:16,08 usually is 177 00:16:16,09 --> 00:16:21,50 a bone structure or part of bone structure all at the mass or in the most are 178 00:16:21,51 --> 00:16:22,41 coming one is 179 00:16:22,42 --> 00:16:28,88 a say headache nor pain say nor pain usually can be caused by your spank 180 00:16:29,55 --> 00:16:36,17 the this or hernia all take notice of the spine there compress on the nerve or 181 00:16:37,39 --> 00:16:43,73 the prefer mismatch will go into more details later so so if it's pretty firm it's 182 00:16:43,74 --> 00:16:50,63 muscle is muscle right but they do stretch heat OK if it's the bomb we 183 00:16:50,64 --> 00:16:57,07 just talk about. The Bomb and I am in the bomb what do you do is it we walk in I 184 00:16:57,08 --> 00:17:03,65 want to muscle is the stretch heat. OK so we went through all 185 00:17:03,66 --> 00:17:10,65 four peple For Come on Pepper pain we all end up we all point back to 186 00:17:10,69 --> 00:17:16,97 stretch my surge heat OK so when I try to walk up to the remote countries this is 187 00:17:16,98 --> 00:17:21,54 a while to the people you need to do your strange YOU NEED TO LEARN HOW TO must 188 00:17:21,55 --> 00:17:26,87 search the muscle they have proper in an upright heat OK. 189 00:17:31,36 --> 00:17:37,85 So today I'm going to their this seminar we're going to talk about how do you do 190 00:17:37,86 --> 00:17:42,32 stretching and message and heat OK And then I also wear mission about 191 00:17:42,33 --> 00:17:49,30 a posture for our press for for them are such I was introduced to things there are 192 00:17:49,31 --> 00:17:50,51 many things there's ever 193 00:17:50,52 --> 00:17:55,95 a lot about this are working but they are tools things. That I choose here because 194 00:17:55,99 --> 00:18:00,37 you can do it yourself not only you can do it yourself you feel you have 195 00:18:00,42 --> 00:18:06,44 a sense to information OK The first one is the trigger point. OK. 196 00:18:08,57 --> 00:18:14,57 Trigger Point to understand it in the simple way is that the mattress in the muscle 197 00:18:15,14 --> 00:18:18,72 muscle usually is very small and soft but sometimes only 198 00:18:18,73 --> 00:18:24,61 a pit you can feel than that your only when you press on it is painful OK Those 199 00:18:25,05 --> 00:18:30,11 usually it's a trigger point and trigger point is it should be in our body in 200 00:18:30,12 --> 00:18:36,88 a certain way because the way we use those muscles so the people one are the. 201 00:18:38,23 --> 00:18:43,68 Most more common while the smaller ones are less common where but you can see those 202 00:18:44,11 --> 00:18:47,03 those places are where the bigger one is 203 00:18:47,04 --> 00:18:52,83 a very common that people have those pain OK. So. 204 00:18:54,04 --> 00:18:59,26 The other thing about point is you have this funny behavior when you have 205 00:18:59,27 --> 00:19:05,81 a natural one place sometimes the best into other places of your body OK So 206 00:19:06,01 --> 00:19:12,92 is that you basically is the pen ran away from the course of the pain OK for them 207 00:19:13,35 --> 00:19:14,06 that is C.M. 208 00:19:14,07 --> 00:19:20,64 Marcel Marceau How do you find it OK this are the specific stuff from here 209 00:19:21,33 --> 00:19:24,62 to here so when I when I move my head the you see 210 00:19:24,63 --> 00:19:31,24 a forty five degree muscle OK this this muscle is used to turn your head when 211 00:19:31,25 --> 00:19:36,85 you're sitting on the pillow and if you don't. Use your impact their muscle and e 212 00:19:36,92 --> 00:19:42,88 e happen that you're seeing there so the pen they call it should you feel that the 213 00:19:42,89 --> 00:19:49,60 front. OK the front of the I hate it should be heard OK you feel like 214 00:19:49,64 --> 00:19:55,05 something is just a wake up with a nasty pain in 215 00:19:55,06 --> 00:20:01,08 a frown that I sometimes feel like the pick of the I R K And. 216 00:20:03,92 --> 00:20:10,34 Trigger point that you're busy just press on OK you can press on it where. 217 00:20:13,64 --> 00:20:19,86 You can press on with your finger. Or they out there are many ways chill my search 218 00:20:19,87 --> 00:20:26,51 the OK. How do you find out all this information you can go to our 219 00:20:26,52 --> 00:20:30,72 website at this this is available in 220 00:20:30,73 --> 00:20:37,51 a public OK It's just that Google. National Association of trigger point 221 00:20:38,25 --> 00:20:43,43 OK you are bringing you to this website OK you know where so you can see there's 222 00:20:43,44 --> 00:20:43,86 a picture of 223 00:20:43,87 --> 00:20:49,71 a person OK you can click on the location of your pain and then you will show you 224 00:20:49,72 --> 00:20:54,37 the least of the muscles they can cause pain in this area is 225 00:20:54,38 --> 00:21:00,32 a wonderful and then for you can select go through the mass or and try to see to 226 00:21:00,33 --> 00:21:04,80 understand how you put in the patient each muscle what's the function of muscle and 227 00:21:04,81 --> 00:21:11,30 how do you relieve it OK The other possibility is the book OK in the 228 00:21:11,31 --> 00:21:15,86 library you can check out this book or you can buy it online OK this is 229 00:21:15,87 --> 00:21:22,79 a book OK you can see is. A used this very often OK on the on the book is 230 00:21:22,80 --> 00:21:29,30 very similar to it are all my information they have their body into each is 231 00:21:29,57 --> 00:21:35,76 different. For example the airboat for arm and the Hen pair 232 00:21:36,21 --> 00:21:42,82 OK so from here you can see your pointer to friend occasion and you are sure your 233 00:21:43,29 --> 00:21:47,78 in this area of what kind of muscle can cause the pain for each muscle you have 234 00:21:47,95 --> 00:21:51,34 pigeon number one you'll find the muscle. 235 00:21:57,07 --> 00:22:00,39 When you find the muscle is show you how to my search it was 236 00:22:00,40 --> 00:22:07,07 a pen is full with your hair. OK so. This is 237 00:22:07,08 --> 00:22:12,88 a very cool way for you to help my search for your to use my search to relieve your 238 00:22:12,89 --> 00:22:19,67 pain. That you can also 239 00:22:19,68 --> 00:22:22,00 use towards today you want to go home with 240 00:22:22,01 --> 00:22:28,76 a penny spot OK that. This is just remain when you have pain try to 241 00:22:28,77 --> 00:22:31,24 use it OK tennis ball is 242 00:22:31,25 --> 00:22:35,81 a cool way to press on the pair especially the pain in the back how do you must 243 00:22:35,82 --> 00:22:41,82 surge the back of a such the back of the pick up shoulder OK you can use 244 00:22:41,83 --> 00:22:45,18 a tennis ball put it there it or you can put the tennis ball in 245 00:22:45,19 --> 00:22:51,97 a stock OK just pain there in prison or war OK to relieve the pain. Remember 246 00:22:51,98 --> 00:22:56,58 today we are we we just going to mention the the type of technique and that you can 247 00:22:56,62 --> 00:23:03,52 do it yourself without anybody helping you. OK so there's no reason not to do it OK 248 00:23:03,68 --> 00:23:09,05 the other but the other proper tool is those are there beef in C O two or OK you 249 00:23:09,06 --> 00:23:16,02 can buy this on lie or. I found this one and those are the pallor start 250 00:23:16,68 --> 00:23:22,77 OK like this and to relieve your pain you'll find that the you understand where you 251 00:23:22,91 --> 00:23:23,97 go online you check 252 00:23:23,98 --> 00:23:29,46 a book you know where is the trigger point and you base the Campell pic and find 253 00:23:29,47 --> 00:23:35,57 the pinpoint OK for your friend the pain point and you press on it. OK. 254 00:23:36,99 --> 00:23:43,82 So this is our way to relieve your pain without anybody helping your. Case so 255 00:23:43,83 --> 00:23:44,33 this is just 256 00:23:44,34 --> 00:23:51,34 a simple tool. OK 257 00:23:51,38 --> 00:23:56,61 Now next next hour we're going to talk about acupressure points OK I know our body 258 00:23:56,62 --> 00:24:03,43 we have many switches. They have. They can use to 259 00:24:03,44 --> 00:24:10,19 relieve the pain OK So for them to there we're going to talk about the bag that 260 00:24:10,20 --> 00:24:16,93 heap at the knee so where is the door switch to turn off the pain 261 00:24:17,74 --> 00:24:24,28 is basically this middle finger you can imagine this is that is the center of your 262 00:24:24,32 --> 00:24:30,96 hand OK this is like our spy OK this is the point to relieve your. 263 00:24:32,10 --> 00:24:34,11 Knee your neck pain and this is 264 00:24:34,12 --> 00:24:41,03 a point to relieve your. Pain and he pain or even need. OK so you 265 00:24:41,04 --> 00:24:47,84 just go from here to here OK go as far as you can go and press on it OK 266 00:24:48,09 --> 00:24:52,61 so you CAN YOU EVEN THE asked me that which which you and which you say you don't 267 00:24:52,62 --> 00:24:56,47 have to remember what you say you just press on both of them and see which one hurt 268 00:24:56,48 --> 00:25:02,72 the most this that this the positive the the point that record to your pain OK my 269 00:25:02,73 --> 00:25:07,03 aspirants who is them this is really easy read is very assessable everybody can 270 00:25:07,04 --> 00:25:12,88 learn OK My experience is. That when people especially that when you twist your 271 00:25:12,89 --> 00:25:19,57 back it's so painful you can them oh OK then. If you 272 00:25:19,61 --> 00:25:24,97 just stated they are not moving the surround the muscle it you're going to get it 273 00:25:24,98 --> 00:25:29,42 going to be bring down the pain because you become very steep trying to support the 274 00:25:29,98 --> 00:25:35,30 support there or the funny position so there is the point that this is the best 275 00:25:35,31 --> 00:25:39,71 point that you have a sister your tour right at the your hand you find 276 00:25:39,72 --> 00:25:46,49 a point you press on that OK if you know if this is this is the left 277 00:25:46,87 --> 00:25:52,07 Rice I used to read they say you use your right hand and then you try to find which 278 00:25:52,08 --> 00:25:58,79 point on both which point is the most sensitive OK it. Just 279 00:25:58,80 --> 00:26:03,73 find the most tender one impress on my you press that if you press that this it 280 00:26:03,74 --> 00:26:09,42 doesn't help with that it's not the OK tree the present on the the finger OK press 281 00:26:09,43 --> 00:26:15,88 on. OK Do you feel their pain. OK now try the other SE and see 282 00:26:15,89 --> 00:26:21,72 whether the pain is more or less. Yeah 283 00:26:22,41 --> 00:26:24,96 so. You should be made 284 00:26:24,97 --> 00:26:30,58 a spear and see if the if the pain is in the middle of the spine it's on this is 285 00:26:30,59 --> 00:26:36,80 that. If the dissenter use this one if it's that I'll say the pain is that over 286 00:26:36,81 --> 00:26:41,61 here you should least this one OK but you don't have to remember each a Serb 287 00:26:41,62 --> 00:26:48,15 a city just chip press both of them you press hold down and then move 288 00:26:48,55 --> 00:26:55,42 where is pain OK. If you can't even use chilled tender tool to press 289 00:26:55,46 --> 00:27:01,100 get somebody else to do it because. Someone says I had to do it when this is very 290 00:27:02,01 --> 00:27:08,96 tender OK and your hurt your back to by pressing your hand OK So press on there and 291 00:27:08,97 --> 00:27:13,41 then when you are going to feel is the more when you are when you treat your bear 292 00:27:13,82 --> 00:27:20,13 the more you press the more pay this OK and then it can get to the point it's very 293 00:27:20,14 --> 00:27:22,66 very painful in there in 294 00:27:22,67 --> 00:27:29,03 a sense that you have them oh OK and then you of realize your pain gradually 295 00:27:29,04 --> 00:27:34,35 disappear and this is getting more so you are there tall when I go at your remark 296 00:27:34,36 --> 00:27:39,66 country this I told them I'm just transfer in the pain from your back to your hair 297 00:27:40,14 --> 00:27:43,91 and they said what I am going to go with that same pair that's in the night I 298 00:27:43,92 --> 00:27:50,26 relieve it and he's OK OK so just use this point when you ought to see 299 00:27:50,27 --> 00:27:52,68 a bear on your back or pop it's a very tender 300 00:27:52,75 --> 00:27:59,68 a place and move you were relieved the master. OK so those other example of 301 00:27:59,69 --> 00:28:04,74 a acupressure points there are many acupressure points there you can just go and 302 00:28:04,75 --> 00:28:11,19 say that pressure point for the knee pain acupressure point four. Four 303 00:28:11,54 --> 00:28:12,97 for headache they have 304 00:28:12,98 --> 00:28:17,83 a things you can find out information on why so trigger points in 305 00:28:17,87 --> 00:28:24,59 a pressure point are very overt and it's very information is very assess about OK 306 00:28:24,66 --> 00:28:30,16 now we're going to tell about stretch OK Stretch it's basically your body it 307 00:28:30,29 --> 00:28:36,80 stretches your men tend helps you need to stretch your body to lead the mass so 308 00:28:37,42 --> 00:28:42,82 then certain and counteract And remember if the muscle if this 309 00:28:42,83 --> 00:28:46,02 a. If this is the muscle it's 310 00:28:46,03 --> 00:28:50,62 a rig if you just they're they're not not not doing the stretching my searching 311 00:28:50,66 --> 00:28:57,29 feet OK when you see thirty you put it here it's not going to crane same for 312 00:28:57,30 --> 00:29:04,09 your muscles if we don't use your muscle it's going to become weak or Steve and. 313 00:29:05,11 --> 00:29:05,98 The waist when 314 00:29:05,99 --> 00:29:11,98 a human in their course empower him and the nutritionist in the company so 315 00:29:11,99 --> 00:29:17,08 stretching is very cool sure to mention the health of our over all the over the 316 00:29:17,13 --> 00:29:23,92 body function of our body. This is the picture I took when I was 317 00:29:24,39 --> 00:29:28,22 Cambodian about two months ago. There was 318 00:29:28,23 --> 00:29:34,19 a lady who you know they are black or saw them people coming to see her doctor 319 00:29:34,20 --> 00:29:39,32 every day and they stay in line but this lady has our servant holding 320 00:29:39,33 --> 00:29:46,15 a chair for him. OK. So he let me inside she is aware to do you see 321 00:29:46,16 --> 00:29:49,13 most of them even There's a woman holding a baby try to nurse 322 00:29:49,14 --> 00:29:51,94 a sick baby in and I make 323 00:29:51,95 --> 00:29:58,91 a if you look at her the way she walk the way she walk. You know 324 00:29:59,30 --> 00:30:06,04 she has pain. And the best thing she can do is to Strange you should learn how to 325 00:30:06,05 --> 00:30:12,98 stretch but there is something. Her servant cannot do for her she had to do 326 00:30:12,99 --> 00:30:17,34 it for herself OK stretching is something nobody else can do for you. 327 00:30:19,95 --> 00:30:25,70 OK straight there are many ways to do it if you can learn pate she. Badder and she 328 00:30:25,71 --> 00:30:32,56 in yoga is the best Those are very strange OK but what I am going to 329 00:30:32,92 --> 00:30:39,32 mission here are something that if you don't have time to learn or. The New Yorker 330 00:30:39,33 --> 00:30:46,20 or pay cheaper than that reach the pain the pin there you have that it does 331 00:30:46,21 --> 00:30:50,21 not suffer your pain I mean I will show you 332 00:30:50,22 --> 00:30:56,92 a very easy way to stretch to relieve the pain. Echo 333 00:30:56,93 --> 00:30:59,60 easy stretch one two three it's come you can't remember 334 00:30:59,61 --> 00:31:03,42 a long time ago OK I'm not old picky look I'm a got 335 00:31:03,43 --> 00:31:09,21 a lot as one two three OK So this is easy straight you went to Italy OK you know 336 00:31:09,22 --> 00:31:14,25 you just had to remember three things the joy they you had the strange how those 337 00:31:14,26 --> 00:31:19,24 traits in how long. OK. What what 338 00:31:19,25 --> 00:31:22,47 a strange weekend thing about our body where you can do with 339 00:31:22,48 --> 00:31:29,16 a stretch straight shit we are now I really just moving the joy we are. When we 340 00:31:29,17 --> 00:31:34,83 stretch when we stretch that this we are moving the muscle we are moving the muscle 341 00:31:35,10 --> 00:31:41,25 there. We are stretching and we see we are moving the mass so their effect the 342 00:31:41,26 --> 00:31:47,13 movement OK So stretch we are we had and then by the joint but we are moving the 343 00:31:47,14 --> 00:31:53,92 mass so that three day to the movement. OK So while the white are the 344 00:31:54,47 --> 00:31:57,53 movable part of your body OK we have 345 00:31:57,54 --> 00:32:01,73 a head that now much you can do it OK then we have 346 00:32:01,74 --> 00:32:08,69 a neck you can do right with him move our waist our hip joint our need 347 00:32:08,88 --> 00:32:15,61 our NG cold in our TOLTZ right Shorto. The shoulder joint the 348 00:32:15,62 --> 00:32:22,53 elbow risk in fingers OK So those are if you have time stretch or there 349 00:32:23,05 --> 00:32:29,55 Eve you have pain you just need to strip for them pop up. And say oh OK you fly 350 00:32:29,56 --> 00:32:36,17 a plane is it OK you try to stretch the one above and below sell it pretty much and 351 00:32:36,18 --> 00:32:40,86 you are he the man so they cost no trouble so here here is the pin you own the 352 00:32:40,87 --> 00:32:45,66 stretch here OK if you only can stretch of these some are so you can stretch this 353 00:32:46,11 --> 00:32:51,25 OK so it should and if they are bored the best way is to stretch OK but if you 354 00:32:51,29 --> 00:32:57,03 don't you know you for how to remember it just here is the pay you stretch. The 355 00:32:57,04 --> 00:33:03,49 close joint above and they're OK You have big pain you're under stretch here the 356 00:33:03,50 --> 00:33:04,94 shoulder OK you have 357 00:33:04,95 --> 00:33:11,69 a hip pain you're on the straight your back and the knee OK Is it easy to do. OK so 358 00:33:11,70 --> 00:33:14,79 there is to identify what a what 359 00:33:14,80 --> 00:33:19,12 a strange how. Those traits it remember I say there are six things you have to 360 00:33:19,13 --> 00:33:24,11 remember before you leave your stretch my such heat right those are the three 361 00:33:24,12 --> 00:33:30,29 things the other three is up that they have right and rotation OK so here you learn 362 00:33:30,30 --> 00:33:34,24 everything there and you need to remember OK up down there for 363 00:33:34,25 --> 00:33:40,93 a rotation it's really easy to remember and easy to do. And 364 00:33:41,36 --> 00:33:46,09 you don't need any tool to do it OK so any joy for them for this one hundred you're 365 00:33:46,13 --> 00:33:52,69 up down there are patient up down there right rotation. OK 366 00:33:52,98 --> 00:33:59,97 your neck what are you doing. There for right and then your appear on the S.S. 367 00:33:59,97 --> 00:34:06,72 . So same for your waist up down. Left 368 00:34:06,73 --> 00:34:12,13 right. And both she. Saw became 369 00:34:12,14 --> 00:34:17,20 a chain saw after this you you better you can figure out to do how do how do you do 370 00:34:17,21 --> 00:34:21,57 there for the rest of the joint you're in car what do you do at that they have 371 00:34:21,58 --> 00:34:25,22 a right rotation OK this is something that's 372 00:34:25,23 --> 00:34:30,15 a really easy tool to learn and to do but you can ss it's 373 00:34:30,16 --> 00:34:34,40 a majority of your mass so they need to be strange OK. 374 00:34:36,97 --> 00:34:43,89 So this is just straight to the hip hop down there right rotation OK the knee. 375 00:34:44,91 --> 00:34:45,16 There are 376 00:34:45,17 --> 00:34:51,95 a rotation OK so you just need to remember the thing three things you're now 377 00:34:51,96 --> 00:34:58,19 which joint to switch. How to stretch it and how long to strange OK it's ten 378 00:34:58,20 --> 00:35:02,97 seconds or competently the reason is what we are doing we are not just flick 379 00:35:03,36 --> 00:35:09,07 exercising the joy of what we are doing is we want to stretch the muscles slowly 380 00:35:09,28 --> 00:35:14,97 muscle is come Poso many fibers OK when they are together they are that this you 381 00:35:14,98 --> 00:35:21,91 want to open it slowly and church are slowly OK so that's why you usually pick ten 382 00:35:21,92 --> 00:35:28,09 seconds to to stretch our forty OK so we don't want to do this OK 383 00:35:28,68 --> 00:35:35,66 We wanted to this hole in this hall that for them our wrist we're on the door this 384 00:35:36,01 --> 00:35:41,58 whole way they're going through this whole idea OK ten seconds out of twenty. 385 00:35:43,07 --> 00:35:46,44 Is a hard to to remember and this you have 386 00:35:46,45 --> 00:35:51,92 a clock and you cannot come pin second so you counted twenty this about ten seconds 387 00:35:52,44 --> 00:35:58,37 a louder muscle tone forty strange OK now we probably straight it would talk about 388 00:35:58,38 --> 00:36:04,96 my strange now we're going to talk about the heat. We are. Our 389 00:36:04,97 --> 00:36:11,54 body what we are Maimon we meant in the constant temperature of our body. Which we 390 00:36:11,55 --> 00:36:14,12 include all parts of our body when 391 00:36:14,13 --> 00:36:20,34 a part of body is especially to call our body seems trace. OK When we are under 392 00:36:20,35 --> 00:36:22,34 stress. For 393 00:36:22,35 --> 00:36:27,77 a long period of time without going back to resting state our body out your immune 394 00:36:27,78 --> 00:36:32,24 system will go down your whole body country she will go at that so keep your body 395 00:36:32,25 --> 00:36:38,56 even you warm what the parts this hard to that you have to pay special attention if 396 00:36:38,60 --> 00:36:42,78 your hands and feet to kid him warm OK in 397 00:36:42,79 --> 00:36:47,55 a summer you want to watch all your make OK when your condition is brought to you. 398 00:36:49,12 --> 00:36:54,76 OK to one up your body Fine you say the food there will not be your body OK. 399 00:36:56,30 --> 00:37:02,97 We don't recommend that I see Drink OK I think tring is back. Remember if you 400 00:37:02,98 --> 00:37:09,79 wash your hair was cold water just cold shower This is VERY your body the skull all 401 00:37:09,83 --> 00:37:13,82 piled up right so you can you imagine you pour 402 00:37:13,83 --> 00:37:19,47 a cold water into your stomach what's going to happen to you or your inside your 403 00:37:19,48 --> 00:37:25,62 stomach my ass off and Yo Yo Ma so try to wean the temperature back to even 404 00:37:26,25 --> 00:37:32,72 OK So in Chinese medicine we very focus on natural icy water and that giving your 405 00:37:32,73 --> 00:37:39,71 body did have an impact and make good use of the hat the warm property food 406 00:37:40,10 --> 00:37:47,01 or the spices garlic Curie. Idea out one property for TO THE ACT 407 00:37:47,02 --> 00:37:53,19 OF THEM that THEY today for there we eat we just need to make certain selection and 408 00:37:53,23 --> 00:37:58,34 for there was one property their seeds or roots are good they they have 409 00:37:58,35 --> 00:38:04,27 a lot of energy OK Ginger and Cinnamon I specially especially bring them up because 410 00:38:04,27 --> 00:38:10,34 . Those are the true purple fought this very calm month in your life OK those are 411 00:38:10,35 --> 00:38:16,99 the two ingredient very common in Chinese medicine the OK use them chew 412 00:38:17,52 --> 00:38:23,17 up the body OK they're busy Well now the body means your palm or the function mega 413 00:38:23,18 --> 00:38:29,24 function more are going up them up and the function in help with the circulation OK 414 00:38:30,01 --> 00:38:36,97 OK Then from this family in say from our say we use he pay we can use he pay. 415 00:38:38,65 --> 00:38:43,62 The that he pay Harry went through two hundred fifty pounds. 416 00:38:45,81 --> 00:38:52,50 To make those he paid for us OK it's. This is 417 00:38:52,51 --> 00:38:57,82 just as empire that you can put in hall and use it. OK. 418 00:39:01,63 --> 00:39:08,38 I hope this is your first keep it now the last one you can you can yeah. It's if 419 00:39:08,39 --> 00:39:13,19 you don't have. This is a flexi insect flexi have 420 00:39:13,20 --> 00:39:20,08 a very harsh hour you can use it over and over again without breaking it OK I 421 00:39:20,09 --> 00:39:20,36 have 422 00:39:20,37 --> 00:39:25,29 a he paired with effect see their use for three four years without power OK but when 423 00:39:25,30 --> 00:39:30,20 you cling if you're on the cling it you you you pull out the flexi OK you don't 424 00:39:30,21 --> 00:39:35,81 wash and on the wash the flexi you only you can wash the hour say if you don't have 425 00:39:35,82 --> 00:39:42,29 socks What do you do you have to get all crows. Are So if so it up this is 426 00:39:42,30 --> 00:39:49,24 a folksy. OK Or the little girl's leggy OK Kate 427 00:39:49,25 --> 00:39:56,19 on board same or you know are paid up this of. Just just put and Eve party 428 00:39:56,20 --> 00:40:02,87 if you don't have. OK you can use rice beings then toll anything OK 429 00:40:03,19 --> 00:40:06,83 pay it up. Put in a microwave you've got a heap 430 00:40:06,84 --> 00:40:12,55 a. OK so it's very easy in various us about. 431 00:40:14,72 --> 00:40:21,63 You can buy them online OK but you can. You cannot buy all of 432 00:40:21,64 --> 00:40:28,25 that So if you're making yourself you can feed your own need for simple 433 00:40:28,26 --> 00:40:35,00 available OK how why or how long you needed to be read the the knee the 434 00:40:35,49 --> 00:40:40,90 the the neck OK So be creative make your own. 435 00:40:42,54 --> 00:40:48,13 These are how you make it you can buy them. OK You know those being and you just 436 00:40:48,43 --> 00:40:53,74 put your cup in there and you can poison there. Right and put in 437 00:40:53,75 --> 00:40:55,96 a microwave for this one to 438 00:40:55,97 --> 00:41:02,83 a minute or two and half minutes OK You can also make it. A fun stuff for this the 439 00:41:02,87 --> 00:41:08,77 little children love this. OK And for this one when you play in 440 00:41:08,78 --> 00:41:15,66 a home OK Henry already paid on one name you can try to make another and the pie 441 00:41:15,67 --> 00:41:22,14 on the other in. A stream attached to it this way you can help you 442 00:41:22,15 --> 00:41:28,11 too. You know you can pay for it or OK or the back. 443 00:41:29,81 --> 00:41:36,41 You can do is in there you know front or beg your boat you can go around 444 00:41:36,69 --> 00:41:42,48 and play. OK So there are many ways you can use this. 445 00:41:43,90 --> 00:41:50,72 OK. OK 446 00:41:50,76 --> 00:41:57,69 Now the what I just went through are the general. How they 447 00:41:57,70 --> 00:42:03,34 already believe the pin now we are going to each of these each session last we talk 448 00:42:03,35 --> 00:42:09,54 about that ahead that. The shoulder to risk OK today we're going to talk about the 449 00:42:09,55 --> 00:42:14,76 big heap in the I try to get to the feed I could and it's just too much information 450 00:42:14,76 --> 00:42:21,20 . The back that those three things the heap the knee 451 00:42:21,91 --> 00:42:27,18 the big heap and media are all connected when you have pinpoint 452 00:42:27,19 --> 00:42:31,83 a big pin watch out for that your keep operating in the need for it when you have 453 00:42:31,84 --> 00:42:36,27 need paint you also want to watch out your hip hip hop and we're going to measure 454 00:42:37,15 --> 00:42:43,97 up. OK pain big pain can be in the center. There 455 00:42:44,54 --> 00:42:47,66 especially. The most common ways L. Four L. 456 00:42:47,67 --> 00:42:54,38 Five is basically where your your pain the lie your pain in your spine into 457 00:42:54,39 --> 00:43:01,32 say those are the most common. The spine area pain the other way is that the going 458 00:43:01,33 --> 00:43:06,60 to say so when people have big pain they are to the last other to come the most 459 00:43:06,61 --> 00:43:13,50 common when Ok first of all you remove easy easy courses first if you have 460 00:43:13,51 --> 00:43:20,51 a really bad posture OK you know to correct your posture. Don't sit too long 461 00:43:20,55 --> 00:43:26,66 or standing tall long or shopping don't bring too much stuff OK. 462 00:43:27,77 --> 00:43:34,63 Or heavy backpack. So now 463 00:43:34,67 --> 00:43:40,79 for the back remember I say use the owner's manual we are going to mention the each 464 00:43:40,80 --> 00:43:47,41 part of the bag and the how do we maintain it and how you function OK so if we look 465 00:43:47,42 --> 00:43:48,94 at our back up there is 466 00:43:48,95 --> 00:43:55,93 a layer mask Aronne our padding in the center is our spank OK So this is the 467 00:43:55,94 --> 00:44:02,37 mass so their whole our whole body together in our internal organs OK in there the 468 00:44:02,38 --> 00:44:09,27 muscle the front the back the side OK they need to be they 469 00:44:09,47 --> 00:44:15,88 all need to be strong in order to haul your body up OK So the 470 00:44:15,89 --> 00:44:22,88 most about the muscle around the Bears the easiest to get we 471 00:44:22,89 --> 00:44:27,03 can use our air. Right this is 472 00:44:27,04 --> 00:44:33,58 a muscle so when we when we when our air is weak we have 473 00:44:33,59 --> 00:44:40,11 tendency to stay in that this Pammy Pammy thin out that they 474 00:44:40,12 --> 00:44:46,86 keep forward OK so this. When here for 475 00:44:47,22 --> 00:44:50,56 this that you put the earth's A level straight on the air for 476 00:44:50,97 --> 00:44:53,08 a spine so this can cause 477 00:44:53,09 --> 00:45:00,04 a big pain OK cause more trouble to your spine so that muscle even 478 00:45:00,05 --> 00:45:03,25 if your pain is in the back the solution may be in 479 00:45:03,26 --> 00:45:08,22 a front OK You just have to check all your muscle the from the back of 480 00:45:08,23 --> 00:45:14,90 a sigh are all shrunk. OK inside along the spine We also have the 481 00:45:14,94 --> 00:45:20,34 muscle this muscle look very painting OK but they all play together. 482 00:45:21,65 --> 00:45:24,18 Along the Spice as she is they have a 483 00:45:24,22 --> 00:45:30,31 a short muscle between each spy and they go in that this direction OK So 484 00:45:30,32 --> 00:45:30,73 a lot like 485 00:45:30,74 --> 00:45:38,13 a brave little girl spray they kind of bread together OK so you don't eat 486 00:45:38,14 --> 00:45:44,72 so hard for you to get hold of you can that kind of hard to the muscle the healthy 487 00:45:44,73 --> 00:45:46,06 you know you're using 488 00:45:46,07 --> 00:45:50,96 a muscle you try to spin on one leg when you stay on one leg your body 489 00:45:50,97 --> 00:45:55,82 automatically use the muscle try to balance you when you stay on one leg you are 490 00:45:55,83 --> 00:46:02,73 see you'll see that you know I don't stance the my my my whole body they would keep 491 00:46:02,74 --> 00:46:07,05 trying to balance itself those are the time you use the small mass automatically. 492 00:46:08,13 --> 00:46:09,68 The income Troy but all to make it 493 00:46:09,69 --> 00:46:14,19 a your brain we're trying to balance your body and use those muscles. 494 00:46:17,21 --> 00:46:23,00 So sometimes when your strain your back very often you just those little little 495 00:46:23,01 --> 00:46:26,83 muscle us they cause the pain OK So remember does have 496 00:46:26,84 --> 00:46:33,63 a pair What do you do you press the point in trying to move OK you're 497 00:46:33,64 --> 00:46:40,04 relieved the muscle relieve the pain and the worst kind of speed up the recovery OK 498 00:46:40,19 --> 00:46:45,71 The other big pain. Is caused by the heap OK there from we have been 499 00:46:45,72 --> 00:46:51,42 a desperate more this is the muscle the cure all muscle. It's 500 00:46:52,37 --> 00:46:56,26 look at. The above we have 501 00:46:56,27 --> 00:46:58,39 a RIP cage and there we have 502 00:46:59,33 --> 00:47:04,67 a heap cage right in the middle we basically just have one inspired to support two 503 00:47:04,68 --> 00:47:07,100 boxes is that two bucks or so with the spying in the meet up with 504 00:47:08,01 --> 00:47:12,51 a stick in the middle to come then there so to make this table we have this mass or 505 00:47:13,21 --> 00:47:19,41 betraying our side of the spine on the sly to support so this must 506 00:47:20,15 --> 00:47:25,32 be used to balance our body also OK so this while what we're. 507 00:47:26,79 --> 00:47:31,46 Goodliest masseur to balance our body and I want to spread more into the here but 508 00:47:31,50 --> 00:47:37,10 when you have pain on this muscle your pain is not in the center is more on the say 509 00:47:37,10 --> 00:47:43,31 . OK And sometimes you'll feel the pain because that you see where the muscle 510 00:47:43,32 --> 00:47:45,97 a page a pitch to your hip bone there are 511 00:47:45,98 --> 00:47:52,38 a here OK or from your father your reap to your he ball OK so you either you have 512 00:47:52,42 --> 00:47:57,89 this pain is most likely if the cure our pain sometimes you feel it when you pick 513 00:47:57,90 --> 00:48:03,73 up and you can feel the pinpoint on the ribs or on the hips or OK those are the 514 00:48:03,74 --> 00:48:10,54 cure all muscle. And you can use you can my search it or you can 515 00:48:10,74 --> 00:48:16,44 use pennies to relieve it now so we finish the we just went through there muscle 516 00:48:16,45 --> 00:48:22,81 off the back now we're going to talk about the spying OK spying in my age 517 00:48:23,13 --> 00:48:28,00 OK I'm in my sixty's. If I told took 518 00:48:28,36 --> 00:48:33,53 a survey most likely I was a half hour. Cooperate of 519 00:48:33,54 --> 00:48:38,84 a spying the spur bone spur hernia in there but doesn't that mean I'm going to have 520 00:48:38,85 --> 00:48:45,21 a pain we all depend upon how you use the back that you were helping OK. 521 00:48:46,61 --> 00:48:51,65 The most common way is the last year of after I had this usually it's 522 00:48:51,66 --> 00:48:58,44 a stiffness in the morning OK so. To loosen up this pen what you do stretch my 523 00:48:58,45 --> 00:49:01,49 such heat. To do SAP the muscle 524 00:49:01,53 --> 00:49:08,48 a rung the spine OK. OK the 525 00:49:08,49 --> 00:49:13,65 third one is the nerve we finished the muscle in the ball now over talk about the 526 00:49:13,66 --> 00:49:20,27 nerve the the nerve the back the. Spine our 527 00:49:20,28 --> 00:49:22,69 session in our back is this where 528 00:49:22,73 --> 00:49:29,33 a lot of our nerve coming out OK so those nerves to be impact by need are that this 529 00:49:29,34 --> 00:49:34,42 hernia the bone base in this part the bone structure or the form inside the channel 530 00:49:34,70 --> 00:49:40,79 instead the channel of the poor the spine go through from the brain it can be 531 00:49:40,80 --> 00:49:47,23 narrow Soli caustic Narcisse OK so you feel you see either this or hernia 532 00:49:48,24 --> 00:49:55,13 or spice there nurses OK or you can also be muscle so the most 533 00:49:55,91 --> 00:49:59,69 famous nerve compression the nerve pain of our body is 534 00:49:59,70 --> 00:50:06,88 a static pain OK OK 535 00:50:07,19 --> 00:50:08,10 And therefore this 536 00:50:08,11 --> 00:50:13,01 a hernia this is only you can I see you can see the picture how can you tell the 537 00:50:13,05 --> 00:50:17,72 difference between those two this hernia and spies thing Gnosis you can see how 538 00:50:17,73 --> 00:50:21,93 they walk OK space then also has the 539 00:50:21,94 --> 00:50:26,87 a feel they will feel good when they've been forward and walk like this OK that 540 00:50:26,88 --> 00:50:33,31 this hernia is the worst when you're ready to sit down or thin that. OK 541 00:50:33,63 --> 00:50:40,12 So after us then map or after you've said that you are fine. That's the time you're 542 00:50:40,13 --> 00:50:46,27 back when you get lap you have what they say keep those are more hernia paper 543 00:50:46,28 --> 00:50:53,15 things. OK so they can also see usually happen to order people we 544 00:50:53,16 --> 00:51:00,09 can see the kind of work that this. OK so when there's 545 00:51:00,10 --> 00:51:05,83 ample. Compression is said think nerve second nerve it's company nation of fine 546 00:51:05,84 --> 00:51:12,77 nerves together. OK they all fall to their story OK 547 00:51:12,81 --> 00:51:17,01 those that believe they are. There and the. 548 00:51:19,48 --> 00:51:25,30 They allow the. Why are they meet together though into 549 00:51:25,31 --> 00:51:31,54 a cable you travel long distance and then on the other side they come out. Hooked 550 00:51:31,55 --> 00:51:35,24 to a different part of the body OK so say the nerve for is 551 00:51:35,25 --> 00:51:42,21 a bundle of nerve they've come in far. Different says Sheen of the spine and then 552 00:51:42,22 --> 00:51:47,18 they travel it than. They still do they are they are. 553 00:51:50,14 --> 00:51:56,83 OK. And 554 00:51:57,00 --> 00:51:57,84 this is I have 555 00:51:57,85 --> 00:52:04,40 a copy Barbara. OK so. This is 556 00:52:04,41 --> 00:52:10,20 a thumb on top of our body and that this shows how the know that that distribution 557 00:52:10,21 --> 00:52:17,16 our nerve on our. Body surface so you can see that S one 558 00:52:17,17 --> 00:52:23,47 S two other could impart this on the back of. The back of our 559 00:52:24,25 --> 00:52:30,99 leg OK So in general are you can see that all four is basically L 560 00:52:31,00 --> 00:52:34,74 four is on the front. OK it is 561 00:52:34,75 --> 00:52:41,59 a truly going that this OK to the front they all five is on the SE and there S one 562 00:52:42,32 --> 00:52:47,68 is on the back OK so different when you have set the nerve that back to where. 563 00:52:49,58 --> 00:52:52,68 The work you are shooting pin where there's a girl is in 564 00:52:52,69 --> 00:52:56,65 a front on the say or in the back. OK. 565 00:52:59,77 --> 00:53:04,37 The other reason there are no nerves this bundle of nerve coming out 566 00:53:04,38 --> 00:53:10,87 a spy even if you come out OK compris on the spot but on the 567 00:53:10,88 --> 00:53:16,26 way the Sir cable this are going to run long distance on the way they can be 568 00:53:16,41 --> 00:53:21,79 impaired by Perri furnace muscle probably from his master look at the picture is 569 00:53:21,80 --> 00:53:28,48 a must so they go funny you're. Sick you're sick this is the triangle bone here 570 00:53:28,49 --> 00:53:35,09 thick wire to your church and they're OK so this must go in that this what's the 571 00:53:35,13 --> 00:53:36,05 mark the function 572 00:53:36,06 --> 00:53:42,69 a muscle is going that this. Should turn to bring when this muscle contract you 573 00:53:42,70 --> 00:53:45,77 bring in this. BALL You drop 574 00:53:45,78 --> 00:53:52,54 a this ball. OK so if you don't exercise your this muscle that 575 00:53:52,84 --> 00:53:59,12 you just do your own things this muscle come out become weak or. 576 00:54:00,97 --> 00:54:06,66 If in the whole see or in frame in this case the pressure to impress on the nerve 577 00:54:06,67 --> 00:54:07,19 and course 578 00:54:07,20 --> 00:54:13,91 a pain OK so how do you know whether you when you have say the pain how do you know 579 00:54:13,92 --> 00:54:19,29 it's. The muscle or the span OK So if 580 00:54:19,30 --> 00:54:22,03 a some muscle it's very easy to do if 581 00:54:22,04 --> 00:54:28,11 a muscle. All you had to do is that you sit there and do this you can try right now 582 00:54:28,66 --> 00:54:35,37 and you sit on the on the chair and do this and hot push it is that OK if 583 00:54:35,75 --> 00:54:38,61 you feel you can push them small city them is this muscle is 584 00:54:38,62 --> 00:54:44,52 a very flexible some people can not even do this OK all when they're pushed down 585 00:54:44,53 --> 00:54:51,10 they feel allow the pain OK those are the if this is the case then the second thing 586 00:54:51,11 --> 00:54:57,08 you want to do is you come pick. Some people just Type of all OK You come 587 00:54:58,07 --> 00:55:04,26 if one says more pain for the in the other is the most likely there is the side 588 00:55:04,80 --> 00:55:10,40 there probably from as I have even if it does not cut compress the on the nerve and 589 00:55:10,41 --> 00:55:16,99 causing trouble you need to stretch it out. OK. OK so those that back 590 00:55:17,00 --> 00:55:21,95 pain we basically we had to watch our our posture and then through the stretch in 591 00:55:21,96 --> 00:55:27,14 my search and he. Every thirty minutes and that is hard to do especially for 592 00:55:27,15 --> 00:55:30,26 programmers OK Sit N. 593 00:55:31,03 --> 00:55:36,80 Sit and spin their skin this is the new companies the company and they are doing 594 00:55:36,81 --> 00:55:42,44 this to relieve the pain so you don't have to sit for long periods than. 595 00:55:44,03 --> 00:55:49,78 Comfy Soffa try to avoid them. OK When do you use it 596 00:55:50,70 --> 00:55:55,68 OK. The you feel your back is a muscle it's 597 00:55:55,69 --> 00:56:00,74 a weak you have big pain often the way it order turn because if you only weaken the 598 00:56:00,75 --> 00:56:05,94 muscle or you want to do is that you do what you said only when you have it means 599 00:56:05,95 --> 00:56:12,59 your reader has now recovering yet OK you know the RAII injury or you are ready to 600 00:56:13,04 --> 00:56:17,95 move the heavy stuff OK those are the time then you use big support. 601 00:56:19,77 --> 00:56:21,14 OK acupressure point is 602 00:56:21,15 --> 00:56:26,74 a really easy very asis of are just using your two hands OK using this and that cop 603 00:56:27,01 --> 00:56:32,32 OK. You see you can feel the heap on the bobbin this is the heap This is 604 00:56:32,33 --> 00:56:37,70 a reap in the middle. Is where the cure all muscle is you must search. 605 00:56:39,48 --> 00:56:42,35 OK. Or use 606 00:56:42,36 --> 00:56:48,80 a pen is for and you said he Pad. OK You can also use the for 607 00:56:49,19 --> 00:56:55,67 form roller and or you know you can for if you're on the job or say you pass I You 608 00:56:55,68 --> 00:56:57,38 put the the P. 609 00:56:57,39 --> 00:57:01,93 Spoiler sock so you can't must you can lay on it in my such ball say in the same 610 00:57:01,94 --> 00:57:08,51 town. OK And we talk about this 611 00:57:08,52 --> 00:57:13,15 already OK Now how do you stretch the waist up down there for 612 00:57:13,16 --> 00:57:17,89 a rotation this can figure it out and use of the array you don't have to memorize 613 00:57:17,90 --> 00:57:20,01 it just need to remember that there were 614 00:57:20,02 --> 00:57:23,88 a rotation you were figured out OK strength in the air is 615 00:57:23,89 --> 00:57:30,14 a cool thing to do I hated to weigh myself but I had to do it. OK now so we finish 616 00:57:30,15 --> 00:57:31,55 the pig pen now we're going to go into 617 00:57:31,56 --> 00:57:38,24 a heap pain heap when people say the pain. The first saw you on with the 618 00:57:38,25 --> 00:57:43,67 finish it the Street area of the heap one is the heap Joy this is 619 00:57:43,68 --> 00:57:50,31 a heap Joy OK when you eat in here when you go down you can feel that 620 00:57:50,73 --> 00:57:55,18 a structured approach will form when you move you and there you can feel it's 621 00:57:55,19 --> 00:57:56,56 a movie and there's those that require 622 00:57:56,57 --> 00:58:00,95 a trench it touch and they're they're going to church and they're Though if the 623 00:58:00,96 --> 00:58:05,96 area around their pain there probably is their mass or the pitch they are there 624 00:58:06,05 --> 00:58:09,79 remembered in the mass earth and then that is attached to a bone have 625 00:58:09,80 --> 00:58:15,80 a little information OK you can be there pain OK so you do the master to save the 626 00:58:15,81 --> 00:58:21,31 pain the other area is the Perry firmus that we talk about you can just do this 627 00:58:21,32 --> 00:58:28,31 test to to pierce it and then. The other one 628 00:58:28,32 --> 00:58:35,18 is who saw in this OK in our spring this next. OK Good 629 00:58:35,19 --> 00:58:38,26 here's my so if you look at this picture we have this 630 00:58:38,27 --> 00:58:44,00 a he bomb right compared to our shorter Is it very similar to ask 631 00:58:44,01 --> 00:58:46,53 a pillar OK the muscle 632 00:58:46,57 --> 00:58:52,66 a page to the heap. That their mass or their own on their hip bone 633 00:58:52,72 --> 00:58:58,71 a pitch to the he bone allow them is to come try all. The leg bar 634 00:58:59,30 --> 00:59:04,60 OK so including prefer mismatch so there we just may Shane you see there are 635 00:59:04,61 --> 00:59:06,07 several bombs they all 636 00:59:06,28 --> 00:59:13,24 a page to. Attach to their He ball and then the other end 637 00:59:13,25 --> 00:59:13,44 is 638 00:59:13,45 --> 00:59:20,69 a pitch to the ball OK. So our. Ascent 639 00:59:20,70 --> 00:59:27,50 skip you know we have something called or. Drop tater tots brought here for coffee 640 00:59:27,54 --> 00:59:27,82 is 641 00:59:27,86 --> 00:59:34,95 a wrong. Step or they use it to control. Your 642 00:59:34,96 --> 00:59:41,92 him ball your. OK so it's very similar structure. Other 643 00:59:41,93 --> 00:59:48,72 than there. We have this good here semes cements there is 644 00:59:48,73 --> 00:59:51,58 not just come a pitch to the You actually 645 00:59:51,68 --> 00:59:57,20 a pitch to the back of their neck ball OK so you can imagine. 646 00:59:58,34 --> 01:00:03,66 How many of the court hears makes sure attached to the back of their bunker so when 647 01:00:03,67 --> 01:00:08,50 a country like what's going to happen you can bring the leg to the back so when you 648 01:00:08,54 --> 01:00:14,88 do this you are exercising your max OK or if it's 649 01:00:14,89 --> 01:00:21,29 a weak you you need to strengthen your booty of this way OK now. 650 01:00:23,63 --> 01:00:28,60 The good Here's Mexico is the most visible. Muscle is 651 01:00:28,61 --> 01:00:35,51 a big piece on muscle but what he has. Me maybe and the minimum 652 01:00:35,52 --> 01:00:42,50 is more important to the balance of our body OK 653 01:00:42,72 --> 01:00:47,43 both of them a pitch to the. Ball in India the in 654 01:00:48,00 --> 01:00:53,78 a pitch the friend up his shin of the ball to contrary to more different direction 655 01:00:54,12 --> 01:01:00,84 so minimal is space they go in this. OK in the media. 656 01:01:02,54 --> 01:01:09,29 Is the one that help you to balance the help tool mall for your. 657 01:01:10,31 --> 01:01:15,55 Try to balance your heap so when we walk I can walk back this because I can bear 658 01:01:15,56 --> 01:01:20,18 and the heap if I can that benefits the heap I will walk like this. 659 01:01:23,47 --> 01:01:24,73 So I need 660 01:01:24,95 --> 01:01:31,74 a strong median to be able to walk like this because when I do this my 661 01:01:32,63 --> 01:01:37,69 don't drop I use this muscle this to preen. 662 01:01:39,94 --> 01:01:46,90 Back to balance so those are the mass so they help you to move. To move 663 01:01:46,91 --> 01:01:50,90 in balance. OK So when you when you have 664 01:01:50,91 --> 01:01:57,40 a week. Or so media smart cell. You are have 665 01:01:57,41 --> 01:02:03,94 a drop drop keep your kind of work friendly. Sometimes the nice ones they only. 666 01:02:05,04 --> 01:02:10,41 So how do you train the muscle the most easy way since it is used to balance your 667 01:02:10,42 --> 01:02:12,72 body when you bend and your body when you do 668 01:02:12,73 --> 01:02:17,34 a single single day same you were have to balance your body otherwise you can 669 01:02:17,35 --> 01:02:22,29 afford that OK So this is a good time to to train the mass of a cool way to train 670 01:02:22,30 --> 01:02:26,49 a mass So it's really easy not sure you just single X. 671 01:02:26,50 --> 01:02:33,28 There. Or if you must try you know if you can do single disc or OK OK you 672 01:02:33,29 --> 01:02:33,53 busy 673 01:02:33,54 --> 01:02:39,86 a single way in then try to score OK. Then you're going to use their muscle even 674 01:02:39,87 --> 01:02:45,06 more. So earlier we talk about cure all muscle Now this is 675 01:02:45,07 --> 01:02:51,87 a time now now you can explain why. Good 676 01:02:51,88 --> 01:02:58,83 here's maybe us had to work together to balance so you feel good here maybe as it 677 01:02:58,84 --> 01:03:04,53 is not doing his job then this muscle on the opposite had to do extra work try to 678 01:03:04,54 --> 01:03:11,42 balance trying to bring back OK if it is dry up this muscle if this keep drive this 679 01:03:11,43 --> 01:03:15,94 much further to eschew and otherwise you can afford that OK So 680 01:03:16,45 --> 01:03:21,05 a lot of pain on the side is caused by the quality of medius. 681 01:03:24,47 --> 01:03:26,07 OK The other one is probably from 682 01:03:26,08 --> 01:03:32,86 a syndrome we talked about earlier. To really prefer miss this muscle it's 683 01:03:32,87 --> 01:03:39,28 a pretty deep. OK if you must search it's kind of hard to to get to it you can 684 01:03:39,29 --> 01:03:45,71 almost see now that if you push that this you don't actually get to it. To give you 685 01:03:45,72 --> 01:03:52,72 an idea how deep it is acupuncturist chew. For the 686 01:03:52,73 --> 01:03:55,15 Perry from its pain a punch is often use 687 01:03:55,16 --> 01:04:02,07 a. Needle about this long OK then this is just ahead of this only this one from 688 01:04:02,08 --> 01:04:04,23 here to here OK this is 689 01:04:04,24 --> 01:04:11,20 a how to put the mass so it's OK so. The best way 690 01:04:11,21 --> 01:04:17,41 to do this to keep the muscle healthy is you straight yourself and it's so easy to 691 01:04:17,42 --> 01:04:23,65 strange you can stretch when you sit when you lay down either way right. 692 01:04:29,44 --> 01:04:33,66 OK the next one they're going to talk about is that I keep in IP there's no me 693 01:04:33,67 --> 01:04:40,06 information technology OK. This city can bury so is easily. 694 01:04:41,77 --> 01:04:42,70 Ban is 695 01:04:42,71 --> 01:04:49,55 a ban there the court hears from the court hears mechs in the P.F.A. 696 01:04:49,56 --> 01:04:56,17 On mass so they can all meet together and. Equal yet the pendant and become freight 697 01:04:56,18 --> 01:05:03,18 and become been even looked like I see the real thing you know in the. Human 698 01:05:03,19 --> 01:05:08,82 body and that number life where. The it looked just like. 699 01:05:10,61 --> 01:05:11,50 The hast of 700 01:05:11,51 --> 01:05:18,49 a comb OK is that collar in the sickness OK Very strong very strong 701 01:05:18,74 --> 01:05:25,60 OK it golf here. OK this is the own this is their mass so you go from here and 702 01:05:25,64 --> 01:05:31,72 a cage to the house of your knee OK so this this. 703 01:05:33,07 --> 01:05:38,25 This muscle can be become very proud OK because your good ears and your T.F. 704 01:05:38,26 --> 01:05:44,68 Ailments are become passe or weak so it actually came in if you have 705 01:05:44,69 --> 01:05:50,97 a weak. Good masseur and upright they are master as 706 01:05:50,98 --> 01:05:55,74 a result you don't parents it out you can actually wrote pay your need and causing 707 01:05:55,75 --> 01:05:57,67 the pain OK So this is 708 01:05:57,71 --> 01:06:04,14 a sample of how they keep muscle. Cos the puppet on the knee 709 01:06:04,92 --> 01:06:10,35 OK that I pee been seeing drown OK the pain sometimes the hip pain for years 710 01:06:10,36 --> 01:06:14,15 sometimes and you feel like here OK So people say I have 711 01:06:14,16 --> 01:06:17,71 a need pain and I say it was the pain I need for you point out here I say 712 01:06:17,72 --> 01:06:19,30 congratulation you that this isn't 713 01:06:19,31 --> 01:06:23,63 a big problem OK You just need to lose your IP bit. 714 01:06:26,04 --> 01:06:32,19 OK So this is how you stretch it OK space to be more when you can lay down or sit 715 01:06:32,23 --> 01:06:37,36 to stretch it and you can you can use or you can also use 716 01:06:37,37 --> 01:06:44,35 a tennis ball OK your. The right here and 717 01:06:44,36 --> 01:06:50,29 you can focus in then you can you can do set up OK The quality is the quality of 718 01:06:50,30 --> 01:06:54,34 some muscle and the stretch to stretch it is 719 01:06:54,35 --> 01:06:59,69 a little muscle if they are muscle you find the stretch the set you put the lake 720 01:07:00,07 --> 01:07:06,96 behind the other leg and where you'll thin your church this muscle. OK really 721 01:07:06,97 --> 01:07:12,70 easy. OK now this saw us muscle in easily. 722 01:07:13,80 --> 01:07:18,80 Those tall muscle you cannot touch it is inside our body we call H.D. 723 01:07:18,80 --> 01:07:24,30 . Coming in from our spy go. Be high. 724 01:07:26,10 --> 01:07:30,91 Basically be her your in pistol in columns and go behind 725 01:07:30,95 --> 01:07:37,73 a page to the inside of. Their Own what the city is doing this is 726 01:07:38,03 --> 01:07:44,10 a fixer hip flexor muscle so it bring your hip that. 727 01:07:45,20 --> 01:07:50,30 OK And the problem was this muscle is east of very easy to get privately if you 728 01:07:50,31 --> 01:07:53,36 don't stretch it OK So when this is 729 01:07:53,58 --> 01:07:57,88 a that you will see people walking that this little a being in the picture She's 730 01:07:57,89 --> 01:08:04,49 a walking that this because she cannot change it OK so she knew by hip 731 01:08:04,53 --> 01:08:10,28 flexor muscle. Otherwise it's going to go. 732 01:08:11,72 --> 01:08:12,56 She also going to have 733 01:08:12,57 --> 01:08:18,63 a back pain because by then your keep going for you are putting the pressure on 734 01:08:18,64 --> 01:08:25,58 your spine OK when you call forward your Isn't that pep in the UP OK you 735 01:08:25,59 --> 01:08:30,48 for your pet and your your hip work or straight OK So when your. 736 01:08:32,50 --> 01:08:37,48 Is weak and your hip fracture is that tight as 737 01:08:37,49 --> 01:08:44,09 a result you are like You're you're you're here we're go girl or keel for war 738 01:08:44,38 --> 01:08:48,13 and then you are all you have back pain OK So this is 739 01:08:48,14 --> 01:08:51,03 a sample of either heap affecting the result in 740 01:08:51,04 --> 01:08:55,69 a pig pen OK or how do you stretch it is that how you stretch it where you would 741 01:08:55,70 --> 01:08:57,24 a ban or when your use 742 01:08:57,25 --> 01:09:02,93 a chair on the ground OK You basically just bring that you're on a stretch this 743 01:09:02,94 --> 01:09:09,64 a just go back this this or stretch this mass or this muscle you can my surgery is 744 01:09:09,65 --> 01:09:14,08 but it's very hard to do you know the way that you near specialists do it this way 745 01:09:14,12 --> 01:09:20,81 there Hank and go all your every muscle and go in to my search it OK I'm trying 746 01:09:20,82 --> 01:09:27,80 they're all. OK so the new thing about this is that heap 747 01:09:28,44 --> 01:09:34,27 OK The motion you can do is up than they have right now rotation 748 01:09:35,00 --> 01:09:41,48 OK OK So this is true or let's assess your heap. You as it has most of the. 749 01:09:45,76 --> 01:09:50,07 OK. This one is a beginner this is 750 01:09:50,08 --> 01:09:56,94 a more the vents you know just up just up than you can move up or 751 01:09:56,95 --> 01:10:03,08 more than OK and then you have the stretch just 752 01:10:03,09 --> 01:10:10,07 a living being against. This is that being in doing 753 01:10:10,08 --> 01:10:16,77 that this to being or to one feet behind the other implicit that to 754 01:10:17,65 --> 01:10:22,87 to assess that they're in raw emotion and patient is the easy way 755 01:10:24,63 --> 01:10:31,59 OK now we finish the bag and keep OK by the knee 756 01:10:31,79 --> 01:10:38,47 the next right the Ne Ne is. When I 757 01:10:38,48 --> 01:10:44,19 travel from country to country there it's the most popular property there people 758 01:10:44,20 --> 01:10:48,40 facing because you see India live there laughs They don't have 759 01:10:48,41 --> 01:10:52,80 a chair they don't sit back and you you chew enough sit up city you don't put 760 01:10:52,81 --> 01:10:57,40 pressure on your knee right now when you sit on there for all that you do 761 01:10:57,44 --> 01:10:58,17 everything on 762 01:10:58,18 --> 01:11:05,17 a for are OK your knee. Is all kind of way out quickly. And that 763 01:11:05,18 --> 01:11:06,62 if you have ever been need this 764 01:11:06,66 --> 01:11:11,98 a lot of things you cannot do. He says you were impact your day to day the even 765 01:11:12,02 --> 01:11:17,55 greater they. Say And also they carry the heavy load which put 766 01:11:17,56 --> 01:11:22,42 a lot of pressure on the on the needy OK So first are we talking about the par 767 01:11:22,43 --> 01:11:23,49 seventy need is 768 01:11:23,50 --> 01:11:30,46 a joy is that he and joy is not the sign chew through this action 769 01:11:30,62 --> 01:11:37,43 is your own and decide to do this action OK so. It's that is 770 01:11:37,74 --> 01:11:41,54 if it's the side to do certain things and use the fourth differencing sometimes to 771 01:11:42,11 --> 01:11:47,01 make the whale and can be quieter OK so if you have 772 01:11:47,02 --> 01:11:52,36 a need joy for so I was sure where is the problem if you point to any of 773 01:11:52,37 --> 01:11:54,97 a circle triangle or they're lying or 774 01:11:54,98 --> 01:12:00,46 a lie OK Most likely I was second what your nation this is probably is not too big 775 01:12:01,28 --> 01:12:07,72 OK because those are the probably also the joint remember the joy the joy is 776 01:12:08,57 --> 01:12:10,56 a structure in it don't they don't have 777 01:12:10,57 --> 01:12:17,21 a bar they saw. They saw it does not have nutrient supply you need 778 01:12:17,22 --> 01:12:23,01 to you need to move you know when you have properties are harder to recover so if 779 01:12:23,02 --> 01:12:26,07 it is an outsider joy most likely is to read 780 01:12:26,08 --> 01:12:31,47 a. Muscle or LICHTMAN or tendon then. 781 01:12:32,95 --> 01:12:33,54 We have 782 01:12:33,55 --> 01:12:40,37 a solution for them right stretch my search and heat. OK the knee joint. 783 01:12:41,70 --> 01:12:48,33 Then the joy like. He leg into medium pressure they missed their point when I 784 01:12:48,34 --> 01:12:54,83 walk OK I use are the need join the new work keep going in that 785 01:12:54,84 --> 01:13:01,77 this right in by the way in there at you the. Waist can get out 786 01:13:01,78 --> 01:13:08,24 the nutrient can get in OK that the fusion enough nutrients OK but if you your need 787 01:13:08,25 --> 01:13:13,35 going one doesn't matter what what position if you stay in one position for 788 01:13:13,36 --> 01:13:18,89 a long path you're going to feel very uncomfortable especially when you are an 789 01:13:18,93 --> 01:13:23,92 airplane for ten hours no matter how comfortable your knee when you sit down ten 790 01:13:23,93 --> 01:13:24,17 hours 791 01:13:24,18 --> 01:13:30,94 a day to of now moving your need for your leg hair. So you lay into 792 01:13:30,95 --> 01:13:32,81 medium pressure but what if we give 793 01:13:32,82 --> 01:13:37,92 a lot of pressure that swelling. It doesn't like it it's like 794 01:13:38,09 --> 01:13:39,64 a sponge you feel under 795 01:13:39,68 --> 01:13:46,42 a change materia. If it's always under pressure. OK You know 796 01:13:46,51 --> 01:13:47,05 this is not 797 01:13:47,06 --> 01:13:53,20 a good way to spend youth is always forty years spent isn't that cool way to Crane 798 01:13:53,21 --> 01:13:58,02 the suspension to cling the suspension you need to alternate. OK and then means 799 01:13:58,03 --> 01:14:01,97 that you need to stretch your knee. Straighten the knee. 800 01:14:05,53 --> 01:14:12,44 OK if it is in our seventy joy just stretch my search heat in our principle 801 01:14:13,14 --> 01:14:19,58 OK the structural need the need of just basically if they allow the ligaments 802 01:14:19,99 --> 01:14:25,21 they find the need together. By industry bonds together to create the need. 803 01:14:26,99 --> 01:14:33,27 OK our side the. Other than the three point three 804 01:14:33,28 --> 01:14:39,34 bombs. Then the Ha have a form of his arm which is 805 01:14:39,35 --> 01:14:44,31 a preparer OK prepare our look at the picture and they kind of they have 806 01:14:44,32 --> 01:14:50,95 a trick. You walk where their leg bone but if it's Cup 807 01:14:50,96 --> 01:14:57,34 Paul on the side in. A poor on the say then Rob against 808 01:14:58,22 --> 01:14:59,78 the leg bone you can cause 809 01:14:59,79 --> 01:15:05,93 a trouble in cause that information this prep of pain feel like the pain and there 810 01:15:05,94 --> 01:15:12,81 the need Kip you know always in the. Structure you can it should be more when 811 01:15:12,82 --> 01:15:18,57 your leg is relaxed you can more leverage than in the back of the OK the. 812 01:15:20,29 --> 01:15:24,76 Nikkei up. Is a controlled by 813 01:15:24,77 --> 01:15:31,43 a. Pin them and then they commence stay one place you should be have 814 01:15:31,44 --> 01:15:38,14 a sword and they were of morbidity but if you for your leg 815 01:15:38,35 --> 01:15:43,49 and that is you if you don't use your on their property it kept dropping against 816 01:15:43,50 --> 01:15:50,38 the bone on bone. You're feeling the pain OK but this isn't 817 01:15:50,39 --> 01:15:55,62 that I think the joint problem OK this is still kind of our cyber joy. 818 01:15:57,93 --> 01:16:04,87 OK so this pill outranking disorder can be caused by the poor nation of your feet 819 01:16:05,28 --> 01:16:12,19 when your feet turn in war see your name your your knee is not straight anymore 820 01:16:12,34 --> 01:16:18,07 isn't that. The Bourse the trouble most Remember we said to 821 01:16:18,08 --> 01:16:23,53 a bonus is the most efficient is designed to do this job and you can keep walking. 822 01:16:24,55 --> 01:16:29,98 OK but if for your legs are always sir quickly that we've got back at all they're 823 01:16:29,99 --> 01:16:35,65 all share our actual hip you can have one point there seven more wearing the Ne Ne 824 01:16:35,66 --> 01:16:42,56 press else your way are much faster. OK Jeremy in 825 01:16:42,57 --> 01:16:49,18 the. Last year have our patella tendon rupture because 826 01:16:49,59 --> 01:16:51,100 in the spore day they are mass So it's 827 01:16:52,01 --> 01:16:54,30 a very strong they're poised saw are you have 828 01:16:54,31 --> 01:17:01,25 a rupture is this tendon. There to show cause read the one pound there is the 829 01:17:01,26 --> 01:17:07,05 pin then OK if you look at pin then it's basically either the Quatermass or. 830 01:17:08,45 --> 01:17:13,44 Core muscle is for they are for muscles all of them that tend to meet together into 831 01:17:13,45 --> 01:17:17,57 one big tendon this tendon go cross the pair out to 832 01:17:17,61 --> 01:17:22,68 a pitch to your tepee are OK so if you look at the people with doing 833 01:17:22,69 --> 01:17:26,00 a lot of sport the. There they have 834 01:17:26,01 --> 01:17:32,61 a big patrol here because they they the power of the plane and then. They keep 835 01:17:33,39 --> 01:17:40,01 the ball in the the ball. Was the 836 01:17:40,02 --> 01:17:46,78 strays are so some people who are really big when Usually it's the. Etheric they 837 01:17:46,79 --> 01:17:46,92 have 838 01:17:46,93 --> 01:17:53,31 a really big bomb bone structure here and sometimes that runners if they have run. 839 01:17:55,20 --> 01:17:58,14 Off them. After you run 840 01:17:58,15 --> 01:18:03,89 a marathon sometimes there. If they run more than what they usually run sometimes 841 01:18:03,90 --> 01:18:04,17 they have 842 01:18:04,18 --> 01:18:10,97 a pain and there are the need or sometimes even above the knee Kip OK So for this 843 01:18:10,98 --> 01:18:16,62 pain when you do is to Luther the muscle so in this case what muscle you need to do 844 01:18:17,41 --> 01:18:24,27 is quote muscle so we were. Later OK so far so let's talk 845 01:18:24,28 --> 01:18:29,94 about the leg mainly. The. Name. I have 846 01:18:29,95 --> 01:18:34,91 a little mother here. It's basically there for. 847 01:18:36,84 --> 01:18:43,36 The four ligaments they hold the tool needs together they are not. Weak like this 848 01:18:43,37 --> 01:18:43,92 they are actually 849 01:18:43,93 --> 01:18:49,58 a very strong mass horse OK but basically that's what one if this is a leg this is 850 01:18:49,59 --> 01:18:53,46 a one inside one hour say so you have 851 01:18:53,47 --> 01:18:58,11 a pain you say our say can be this the men or they have also have 852 01:18:58,12 --> 01:19:04,01 a ligament in Chile it meant one from the back to the front one from the front to 853 01:19:04,02 --> 01:19:10,63 the back OK So they they're there to across in say OK so most of the 854 01:19:10,64 --> 01:19:15,55 injury the spall you allow the victim and Spore injury is there a See this is 855 01:19:15,67 --> 01:19:21,13 a cheerier A.C.R. This one is P.C. P.C. 856 01:19:21,14 --> 01:19:27,59 Or posterior and this is. The this is the media say M C year are in this it 857 01:19:28,39 --> 01:19:32,76 so they have a that's for terms. OK A.C.L. 858 01:19:32,77 --> 01:19:38,24 Injury is because the impact. That this OK inferred. 859 01:19:39,55 --> 01:19:46,52 They've met you know from. Most of us. The pain that we 860 01:19:46,53 --> 01:19:50,08 have. On the knee in Lichtman is N.C.L. 861 01:19:50,42 --> 01:19:55,64 This is maturity of the knee ligament is M.C.R. 862 01:19:55,64 --> 01:19:58,68 . If we you have 863 01:19:59,64 --> 01:20:05,74 a problem first so you know you say off knee What are the we're going to have pain 864 01:20:05,99 --> 01:20:06,57 you know did 865 01:20:06,58 --> 01:20:12,72 a little below or grain the meter like between two bombs that you feel are there 866 01:20:12,89 --> 01:20:16,98 there's an empty space OK if when you place it that you can feel hurt those that 867 01:20:16,99 --> 01:20:22,30 N.C.R. . The other thing you can killfile and when people have N.C.O. 868 01:20:22,31 --> 01:20:27,05 Pain when they go up the stair they can feel pain but when they go dance there they 869 01:20:27,06 --> 01:20:31,36 don't OK So when sometimes that you see inside in 870 01:20:31,37 --> 01:20:35,75 a safe you know part and going up the stair OK The reason is that when we go after 871 01:20:35,76 --> 01:20:36,11 stay 872 01:20:36,12 --> 01:20:42,80 a we're through this. OK that. When they hear 873 01:20:43,49 --> 01:20:44,26 that when I go up 874 01:20:44,27 --> 01:20:50,21 a stair almost say do this you see when I do this this MC your pain. 875 01:20:52,36 --> 01:20:57,34 You're going to have more pain where you do MC are OK when you have empty or pain 876 01:20:57,38 --> 01:21:01,65 you're going to feel pain here so when you hear and see your pain what you do you 877 01:21:01,66 --> 01:21:04,49 don't want to because he is a ligament big man is 878 01:21:04,50 --> 01:21:09,46 a little be more trouble and then pin they're OK because they don't have a mass or 879 01:21:09,58 --> 01:21:16,46 a supper for they are basically just big men. In coming 880 01:21:16,53 --> 01:21:23,25 into bombs so you want to avoid humid air them too much For example if you're 881 01:21:24,09 --> 01:21:26,42 going to stay out with M.C.R. 882 01:21:26,43 --> 01:21:32,64 Pay you want to do this OK you move that this their weight you are not doing this 883 01:21:32,94 --> 01:21:39,79 you're not doing this movement OK you're doing that this up and down their leg 884 01:21:39,96 --> 01:21:46,75 goes down first. OK So let's go when you got there whether one if I go 885 01:21:46,76 --> 01:21:53,34 up or leg go up first OK they weigh this at the end pin these too 886 01:21:53,35 --> 01:21:58,18 much. OK So this is pain. 887 01:22:00,50 --> 01:22:05,83 OK now this is we talk about quarter steps they are form ourselves this is the 888 01:22:05,84 --> 01:22:12,44 biggest mass or you know our body. They are for their children up front one 889 01:22:13,52 --> 01:22:20,45 longer and one shorter to country different movement of the lake OK leg 890 01:22:20,46 --> 01:22:24,20 that they visit different moving up in 891 01:22:24,21 --> 01:22:30,34 a different angle and then they have one inside and one I'll say media and they're 892 01:22:30,92 --> 01:22:37,50 OK for mass source OK to this is how you stretch it everybody not to 893 01:22:37,51 --> 01:22:43,55 stretch their. Quad muscle strengthen the core there are many 894 01:22:43,95 --> 01:22:49,96 training on doing the core. Training the strengthening of 895 01:22:49,97 --> 01:22:55,71 a quad but. Some of them is kind of hard to learn the hard to do it properly I 896 01:22:55,72 --> 01:22:56,95 recommend one thing is 897 01:22:56,96 --> 01:23:03,77 a war sit OK though the popping about the the score is 898 01:23:04,69 --> 01:23:11,45 it's very hard to do to make sure of this angle your knee over your ankle 899 01:23:11,81 --> 01:23:18,79 and your upper body the position of your keep is so hard to do but if 900 01:23:18,80 --> 01:23:23,94 you do it against the war then allow the problem will be solved OK that. 901 01:23:25,78 --> 01:23:32,07 Being against the war movie little bit OK got that move up a little bit more for 902 01:23:32,11 --> 01:23:36,97 a little bit go down and here it's ninety degree and it is ninety degree. These are 903 01:23:36,98 --> 01:23:40,52 the words sick and just sit. Just lean against 904 01:23:40,53 --> 01:23:45,33 a wall bar five minutes you are laying with that burning in this this for me you 905 01:23:45,34 --> 01:23:50,94 probably can do a longer OK OK So this is the easiest way I recommend doing 906 01:23:50,95 --> 01:23:57,29 a War sic to strengthen your court martial and this is also 907 01:23:57,33 --> 01:24:02,02 a cool way back in the wintertime when your body is coal is the best way to warm up 908 01:24:02,03 --> 01:24:08,43 your body because. When you use your mass or you generate heat and what's the 909 01:24:08,44 --> 01:24:15,11 biggest mass of support. So doing the. Strengthening of the core 910 01:24:15,12 --> 01:24:21,88 muscle doing this type of movement your body will not quickly. OK Now we talk 911 01:24:21,89 --> 01:24:22,83 about this also 912 01:24:22,84 --> 01:24:28,50 a little muscle behind the back of knee probably liters this muscle. 913 01:24:29,95 --> 01:24:35,80 Is very small OK but sometimes if you have the pain behind the needs probably the 914 01:24:35,81 --> 01:24:41,16 reason if this does not cooperate sometime somewhere you while you are seventy. 915 01:24:42,83 --> 01:24:43,96 Kind of for 916 01:24:44,24 --> 01:24:50,21 a fear that with falling back is there must have certainly now that holding it OK 917 01:24:50,93 --> 01:24:57,72 So this is. Now now we talk about the 918 01:24:57,73 --> 01:25:01,85 from the bag OK Now we also throw in a beggar We also have 919 01:25:01,86 --> 01:25:05,56 a him showing everybody know about him string OK stretching my hamstring is 920 01:25:05,57 --> 01:25:11,43 a very important because when the him string is pite you're going to have. Pretty 921 01:25:11,44 --> 01:25:17,82 much OK because the poor your poor your. The 922 01:25:18,65 --> 01:25:22,01 position of your heap is going to poor enough when you put 923 01:25:22,08 --> 01:25:28,86 a funny position and you generate. Generate the big pain OK I keep in 924 01:25:28,87 --> 01:25:35,72 syndrome here we just show you their IP the pipe the pink in the back the 925 01:25:35,73 --> 01:25:42,63 knee pain OK Now we talk about how the. Knee 926 01:25:42,78 --> 01:25:49,72 function need is the best if we use it like this OK you can 927 01:25:49,73 --> 01:25:50,18 use it for 928 01:25:50,19 --> 01:25:58,27 a long path but so how do we what kind of situation you can you can. Not 929 01:25:58,38 --> 01:26:03,90 kind of put it other in Lima while the thing is your whole you can be from your tap 930 01:26:03,94 --> 01:26:10,66 or from from. Your feet when your feet poor Nate your needs are going to rotate 931 01:26:11,33 --> 01:26:12,59 OK So have 932 01:26:12,60 --> 01:26:18,91 a strong feet training their feet and then also there if your 933 01:26:19,05 --> 01:26:21,55 shoulder. To shoulder 934 01:26:21,59 --> 01:26:25,81 a lot of people there doing their shoulder that this OK you're going to have to. 935 01:26:27,59 --> 01:26:32,69 You can affect the back and eventually affect the knee it member is all connected. 936 01:26:33,52 --> 01:26:35,21 OK Even THAT me 937 01:26:35,22 --> 01:26:41,87 a pound me your your. Bone alignment of the nice and that straight 938 01:26:42,52 --> 01:26:46,88 OK and different when you do different activity the pressure to the knee is 939 01:26:46,89 --> 01:26:53,83 different OK you can see the more angle the no more bending of 940 01:26:53,84 --> 01:26:58,94 the knee this is straight in the Re the more painting on the knee and in the same 941 01:26:58,95 --> 01:27:05,86 time you put that weight use it to haul your body way OK there is the the 942 01:27:05,86 --> 01:27:12,58 time that we have most where empty of course the more wear and tear to the knee. OK 943 01:27:12,72 --> 01:27:19,48 so the angle when you do the score make sure me the first one is not good 944 01:27:19,65 --> 01:27:25,37 the knee is over angle but second why it's really hard to do right. Especially here 945 01:27:25,38 --> 01:27:30,87 to watch your back and your heap is very hard to do so was saying it's better OK 946 01:27:31,22 --> 01:27:38,17 why do we need or what if it's not under the knee if the the bending angle is more 947 01:27:38,78 --> 01:27:43,55 they are true but also of course there are those other tool places it's going to be 948 01:27:43,59 --> 01:27:49,85 more impact again if it is. Even the it's better now the pressure and you for your 949 01:27:49,86 --> 01:27:53,60 tear on one side in this case it will be in a Pixar and in 950 01:27:53,61 --> 01:27:58,40 a front where the patella where Rob against their leg bone. 951 01:28:00,14 --> 01:28:04,58 OK So when we talk about knee angle here we're going to talk about the angle in 952 01:28:04,74 --> 01:28:09,05 that this is a zero degree this is a ninety degree OK this is 953 01:28:09,06 --> 01:28:15,60 a forty five degree. When we walk all on we do 954 01:28:15,61 --> 01:28:22,02 a running our knee angle nature when that be over thirty three so they are in safe 955 01:28:22,73 --> 01:28:27,80 range when they are in several inch the more men the mean the more Mormon the knee 956 01:28:27,81 --> 01:28:34,34 actually is better for you remember we need the movement OK So walking or even 957 01:28:34,35 --> 01:28:40,24 running OK Running have other problems but in terms of knee angle both are walking 958 01:28:40,25 --> 01:28:47,19 and running out. Now we talk about how 959 01:28:47,20 --> 01:28:52,21 do we protect our knee. I have 960 01:28:52,22 --> 01:28:56,70 a list of them or the read things OK so we're going to go through this we're going 961 01:28:56,71 --> 01:28:57,40 to run over 962 01:28:57,41 --> 01:29:03,51 a little bit but let's go through this need been no morning sixty three OK trained 963 01:29:03,52 --> 01:29:09,64 not to do those things. Especially when you took up the name of the housework. 964 01:29:10,66 --> 01:29:17,13 OK We have chairs and we have paper so that it prevents that we can we can try to 965 01:29:17,14 --> 01:29:23,44 avoid bending our need that the bending of the knee OK but at the in the way they 966 01:29:23,48 --> 01:29:26,47 India on their pour they had that they were this because they don't have 967 01:29:26,48 --> 01:29:32,76 a table and in Chair OK so they have the bendy or need in order chair. 968 01:29:35,52 --> 01:29:42,21 OK if when you're sitting for them from sitting through spending. Is there is 969 01:29:42,22 --> 01:29:48,64 a big problem for order people because they're in when they're nice bad so the 970 01:29:48,74 --> 01:29:55,21 young people they came in. They can be sitting and then up 971 01:29:55,52 --> 01:30:02,08 totally using their need join to support their by the app OK don't do that. OK 972 01:30:02,62 --> 01:30:08,90 When you from Sydney into us then it's been fun sitting to standing you basically 973 01:30:08,91 --> 01:30:14,84 can roll and using your elbow and your head to support your body to get up 974 01:30:15,77 --> 01:30:19,76 OK when you get up try to use 975 01:30:19,77 --> 01:30:26,16 a support be becoming to your knee the other thing we want to 976 01:30:26,48 --> 01:30:31,63 watch out is the snicko softening this basically locking the knee and soften the 977 01:30:31,91 --> 01:30:38,21 back in the knee is that this. OK. And solve need. 978 01:30:40,23 --> 01:30:42,21 When you're lacking the need this this muscle it's 979 01:30:42,22 --> 01:30:49,01 a very tired point but not they're not. Sharing the burden when you do their 980 01:30:49,02 --> 01:30:55,65 soft me you are engaging in your court Master OK. In 981 01:30:55,66 --> 01:30:57,93 a martial art you are always to have to do 982 01:30:57,94 --> 01:31:04,38 a softening if you lack the knee you can be easily knocked down by your enemy OK so 983 01:31:04,42 --> 01:31:07,90 you are weaker you are stronger when you are have soften the. 984 01:31:11,38 --> 01:31:16,72 Also when you are softening point when you lock your knee the pressure in 985 01:31:16,73 --> 01:31:21,61 a PEG of your knee and that the front can be for it or any Iraq 986 01:31:21,62 --> 01:31:27,71 a your your it tio your heap so remember when you have 987 01:31:27,72 --> 01:31:32,41 a. Pelvic tear you can cause that and power balance. 988 01:31:35,41 --> 01:31:35,89 So 989 01:31:35,93 --> 01:31:42,78 a lot of activity you can try to avoid like in the knee back there for. The 990 01:31:42,79 --> 01:31:46,63 first one is not good OK it's pressing if there is 991 01:31:46,64 --> 01:31:52,77 a leg placing But if you lack in the end though it is not good. OK or that when 992 01:31:52,78 --> 01:31:58,22 you're standing when your when you're standing doing something OK try to have 993 01:31:58,23 --> 01:32:04,55 softening OK Don't try not to rock the need too much. And then when you 994 01:32:04,79 --> 01:32:06,85 jump you want to lay in it with 995 01:32:06,86 --> 01:32:11,91 a softening because this course much less power into the need joy. 996 01:32:13,62 --> 01:32:17,68 OK The other one I want to mention is the Nikkei the lion with 997 01:32:17,69 --> 01:32:22,61 a second pole is just or something for you to remember that a beer is a C. 998 01:32:22,66 --> 01:32:29,52 We actually have the. The three bombs right so if I if I 999 01:32:29,72 --> 01:32:36,47 stay in if I spin that this the knee in my second toll is Eli Manning may need is 1000 01:32:37,05 --> 01:32:37,20 in 1001 01:32:37,21 --> 01:32:44,16 a good position but if I do this. OK and try to move this way. OK It's 1002 01:32:44,83 --> 01:32:51,80 I were impact my knee OK So just remember or what you do when you've been Make 1003 01:32:51,81 --> 01:32:57,24 sure your knee and your second thought you lie. OK So this is 1004 01:32:57,25 --> 01:33:02,21 a martial art there when you call out when you do the stepping is 1005 01:33:02,22 --> 01:33:08,80 a size make sure you belong turn turn the knee in war or there when you do squat 1006 01:33:09,83 --> 01:33:12,39 The second one though the second way is 1007 01:33:12,40 --> 01:33:17,40 a very common mistake OK try to avoid this but you can see by looking at the 1008 01:33:17,41 --> 01:33:23,28 picture you see how much the knees taking the burden especially in the need. OK 1009 01:33:23,35 --> 01:33:28,42 when you thing is that's why I know when people out there is they they use more 1010 01:33:28,43 --> 01:33:33,37 they're from power of their leg because when you do when you're laying on when you 1011 01:33:33,38 --> 01:33:33,95 move with 1012 01:33:33,96 --> 01:33:40,94 a form part of your leg is easier to avoid this problem if you then 1013 01:33:40,95 --> 01:33:47,51 switch your here on the. If I do this the here on the ground and then when I 1014 01:33:47,52 --> 01:33:49,06 turn become 1015 01:33:49,07 --> 01:33:56,06 a problem but if I do if I have the front part of your leg on the ground 1016 01:33:56,07 --> 01:33:58,34 in turn I would turn that this 1017 01:33:58,62 --> 01:34:04,79 a turn with the here. OK So when you dance make sure that. 1018 01:34:05,99 --> 01:34:10,94 They say well I cannot dance because my knees bit but if you do it properly you can 1019 01:34:10,95 --> 01:34:11,43 pinch for 1020 01:34:11,44 --> 01:34:17,64 a long time is the enjoyment of life OK when you go up and down the stale with the 1021 01:34:17,65 --> 01:34:24,60 need pain for so you go say wait OK and one feet attached one and the at 1022 01:34:24,61 --> 01:34:26,02 a time one feet at 1023 01:34:26,03 --> 01:34:32,85 a time and. Couldn't equal at first then Nico go down 1024 01:34:32,86 --> 01:34:39,51 first OK so I have this I. Used to make it easy to 1025 01:34:39,52 --> 01:34:46,41 remember. Good thing go to heaven then bethink go to here OK So 1026 01:34:46,42 --> 01:34:50,97 this is how you remember. OK hiking hiking you need 1027 01:34:50,98 --> 01:34:56,45 a stick and Micheaux you adjust the length of the one you got down to here to 1028 01:34:56,46 --> 01:35:02,81 support your body when you have the goal very steep here try to go say way Symon 1029 01:35:02,82 --> 01:35:08,57 the same same principle as the. OK one powerful way last is 1030 01:35:08,58 --> 01:35:11,86 a four pound less pressure on the knee so it's 1031 01:35:11,87 --> 01:35:15,51 a good thing keep the knee warm because the need does not have 1032 01:35:15,52 --> 01:35:18,90 a blood pressure at this and I have a broad base saw So 1033 01:35:19,63 --> 01:35:24,66 a lot of times when the knee you can feel the people within the pen are usually 1034 01:35:24,67 --> 01:35:27,26 touch their knee if it's really caught I say throw 1035 01:35:27,27 --> 01:35:34,04 a blanket over there. There is something easy to do but you can keep the. Condition 1036 01:35:34,05 --> 01:35:40,70 on knee much better OK So this is the present patient or are they teaching you is 1037 01:35:40,71 --> 01:35:47,44 there things you can do yourself to relieve your own pain and. You just need to do 1038 01:35:47,45 --> 01:35:48,23 it get 1039 01:35:48,74 --> 01:35:54,67 a little present and go home and practice. Those pin relief technique 1040 01:35:55,50 --> 01:36:00,16 OK if you have any question you can cramping me with an email or I'm on the 1041 01:36:00,17 --> 01:36:03,90 Facebook. OK Thank you.