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From YouTube: Wellness: Pain Relief Workshop for Knee and Foot Pain
Description
Suffering from knee pain or foot pain? Looking for ways to prevent their onsets? At this workshop, Dr. Li Yang, a California board licensed acupuncturist, reviews and discusses the amazing design of our knees and feet, and how to relieve pain with techniques such as acupressure points, trigger points, stretching, and more importantly, how to reduce wear and tear and prevent pain recurrence. This is the second installment of the Cupertino Library's and Cupertino Library Foundation's 2018 Wellness Series, recorded March 25, 2018 at the Cupertino Community Hall. (1 hr. 40 min.)
A
Good
afternoon
good
afternoon
and
welcome
to
our
wellness
program
today,
my
name
is
Claire
Mauricio
and
I
am
the
community
librarian
at
Cupertino
library,
Cupertino
library
and
Cupertino
Library
Foundation
are
very
pleased
to
present
this
afternoon's
program.
We
could
not
do
this
without
Cupertino
library,
foundations,
support
after
today's
program.
Please
stop
by
our
back
table.
A
We
have
a
resource
list
for
you
on
other
accupressure
books
available
at
our
library,
as
well
as
a
save
the
date
notice
for
upcoming
wellness
programs
and
a
survey
for
today's
program
as
well,
and
we
are
very
pleased
to
be
able
to
bring
you
dr.
Liang
this
afternoon,
who
will
be
talking
about
pain,
relief
for
knee
and
foot
pain
before
she
gets
started,
though,
I
would
like
to
bring
up
Henry
Tseng
our
cupertino
Library
Foundation
board
member,
who
will
speak
briefly
with
you
about
how
the
library
foundation
helped
to
support
this
programming.
B
Thank
You
Claire,
yes,
I'm
with
the
Cupertino
library,
foundation
and
I,
would
be
surprised
if
you
really
knew
who
we
were.
We
are
the
people
that
hide
in
the
background
and
what
we
do
is
we
help
the
library
with
new
types
of
programs.
So
if
they
want
to
do
something
experimental
and
they
don't
have
the
budget
for
it,
they
come
to
the
rich
uncle
and
Auntie.
B
Yaga
is
a
perfect
example
of
this.
This
is
actually
her.
Fourth
date,
where
she's
presented
on
on
acupressure
and
and
for
relief
of
pain,
it's
been
a
fantastic
series.
I
think
you're
gonna
love
what
she
has
to
say:
Clara's
working
on
a
variety
of
additional
wellness
programs
that
we
will
be
sponsoring
this
year.
The
library
foundation
is
also
trying
to
help
you
when
you
leave
today,
because
we'll
be
providing
you
with
heat,
pads
and
balls
and
everything
that
go
along
with
dr.
B
Young's
treatment
so
that
we
want
you
to
not
only
listen
to
what
she
has
to
say,
but
actually
go
home
and
practice
it
right.
The
the
other
thing
that
we
we
will
do
is
I'll
pass
around
a
sign
up.
Oops
I
just
lost
my
pen,
but
we'll
pass
around
a
sign-up
sheet.
So
if
you
want
to
be
notified,
additional
programs
that
are
coming
up
sign
up
and
we'll
send
you
an
email
about
it.
Okay,
without
so,
let
me
introduce
dr.
young.
B
C
C
My
name
is
Li
Yin?
Okay,
let's
start
I'm
gonna
start
a
presentation.
Okay,
this
is
the
picture
of
my
first
medical
mission.
To
me,
moi
is
a
war.
Is
a
refugee
camp
with
over
10,000
refugees,
the
more
refugees
the
Mima
government
was
fighting
with
their
minority
group,
so
those
people
they
lost
their
home
when
the
bomb
drop
and
the
Pedro
started.
C
This
is
the
place
I
realized.
I
cannot
treat
everybody
the
second.
My
second
of
my
mission
trip
I,
went
to
North
Island
this
well
that
memoir
and
the
parent
have
a
border.
The
people
walk
over
the
border
to
escape
the
war.
They
hide
in
remote
villages
and
or
under
the
protection
of
churches.
Okay,
so
over
do
you
can
see
I
start
to
teach
I
realized.
I
cannot
treat
everybody
so
I
start
teaching.
Okay,
those
are
the
person
you
see.
C
There
is
a
priest
of
a
church,
okay,
he
he
watched
hi
three
people
and
he
learned
the
skill
actually
most
of
the
problems.
A
tree
there's
a
lot
of
repeat
so
80%
of
the
problems
that
they
are
similar.
Okay,
so
he
can
learn
and
start
to
treat
his
people.
Okay.
This
is
in
Nepal.
After
earthquake,
I
went,
I
was
in
a
village
in
in
average
they
were,
they
do
a
lot
of
cutting
classes,
a
quest
to
feed
their
cows
and
kilos
and
buffaloes.
They
have
a
lot
of
tennis
elbow
problem.
C
Okay,
so
the
village
people
I
teach
the
village
people
and
they
can
educate
that
will
help
other
village
people
how
to
relieve
the
tennis
elbow.
Okay.
This
is
a
Peru.
You
can
see
I
start
to
use
computer
because
I
couldn't
speak
the
language,
so
I
use
Google
Translate
to
translate
some
not-so-nice
into
Spanish,
and
there
is
there
is
how
I
kind
of
convey
to
them
like
when
you
have
this
pain.
I
have
a
educational
session
for
each
type
of
pain
and
when
they
have
a
pain.
C
I
can
point
you
the
the
session
of
slide
and
look
through
this
for
them
to
understand
why
they
have
this
pain
and
how
to
prevent
it.
Okay,
so
that
they
have
a
pain
because
of
their
lifestyle
of
hard
labour
work
and
carry
heavy
stuff.
But
when
I
come
back
home
we
also
have
another
set
of
pain.
Okay,
people
are
laughing
because
this
is
very
real
okay.
So
when
we
have
pain,
what
do
we
do
the
most
convenient
way
to
take
a
painkiller?
C
Okay,
you
go
away,
but
if
you
keep
doing
that
without
knowing
what
causing
the
pain
and
remove
that
and
then
under
the
the
room,
the
the
root
cause
of
the
problem,
eventually,
it
become
dependent
on
the
pain
killer
and
the
opiate
crisis.
As
a
Donald
Trump
president
Donald
Trump
announced
last
year
October
last
year
you
become
a
crisis
of
to
our
nation.
Not
only
the
illegal
drop
are
also
legally
prescribed,
pain,
relievers.
C
So
this
is
why
it's
so
important
for
us
to
understand
our
body
and
know
how
to
use
our
body
properly
to
prevent
the
pain
and
when
you
have
pain,
how
to
relieve
it.
You
are
going
to
say
this
is
too
hard.
This
is
I'm,
not
a
doctor.
Okay,
but
as
I
say,
when
you
go
to
the
village
that
the
popping
the
people
have
or
even
the
problem
that
the
the
10
that
you
have,
the
the
the
kind
of
pain
that
people
here
face.
Actually
80%
of
the
problem
can
be
solved
by
20%
of
the
solutions.
C
Okay,
it's
the
same
as
many
things
in
life.
80/20,
80/20
rules
after
I
explained
this
to
thousands
of
people.
Oh
silence,
attempts
in
and
for
them
to
translate
into
different
language.
Trust
me
what
I'm
going
to
convey
to
you
today
is
going
to
be
very
easy
to
understand,
easy
to
remember
and
easy
to
do.
Okay,
the
core
of
this
session
is
for
you
to
be
learn
this
and
the
door
to
relieve
your
own
pain.
C
C
Okay,
so
in
general
there
are
four
common
type
of
pain
that
we
are
facing:
okay,
Maseo
aching
vista
the
first
one
right,
and
then
they
have
the
dependency
problem,
balm
and
nerve.
Okay,
let's
look
at
the
first
one
that
the
mass
or
aching
muscle
is
like.
If
you
look
at
its
red,
it's
full
of
blood.
Okay,
they
have
blood,
so
the
nurse
nerves
ending
there
to
control
the
muscle.
So
it
takes
a
lot
of
energy.
You
consume
a
lot
of
energy
and
in
the
Elana
nutrition
it
generated.
C
Waste
need
to
go
out,
go
out,
so
it's
like
a
it
is.
You
can
imagine
it
is
like
a
sponge.
Okay,
after
you
use
the
sponge,
it
become
dirty.
Okay.
This
is
a
dirty
sponge.
What
help?
What
do
you
do
to
clean
it?
You
put
it
under
a
clean
water
and
then
you
twist
it
right
this
stretch.
You
stretch
it
right,
you
squeeze
it
to
squeeze
the
dirty
water
out
and
get
a
clean
water
in
those
and
a
massage
okay.
C
If,
when
you
clean
as
a
sponge,
if
you
use
that
how
water
to
cling
it
is
even
easier,
so
those
are
the
heat
the
to
apply
heat,
okay,
so
to
renew
our
muscle
to
keep
it
in
good
condition.
Those
are
the
three
things
you
do
stretch
massage
heat,
you're
gonna,
hear
me
repeat
it
over
and
over
again
today,
today,
you
Heather
remembers
six
things
URI.
This
is
a
half
of
what
you
had
to
remember
stretch
massage
Heat,
okay.
So
then
you
will
say
well:
I
have
tendonitis
okay.
Now
what
do
I
do?
C
I
have
a
motto:
I
have
a
homemade
model
to
a
sprint
how
the
tendon
alleys
happen.
Your
muscle
is
very
flexible,
like
this,
like
a
rubberband
okay
at
the
end
of
the
rubber
being
at
end
on
the
muscle
you
have
tended
like
this
tendon
is
rigid,
strong
but
reach
it.
Okay,
isn't
that
as
a
flexible
okay
and
then
the
clinton
attach
to
the
bone.
Okay
boom
is
rigid,
it's
not
principal!
So
when
you
put
your
hand
up,
one
muscle
is
doing
this
one.
C
This
one
is
the
door,
and
this
one
is
a
this.
One
is
a
forearm.
This
is
arm
and
you
pull
it
up.
You
you
pour
like
this
right.
So
when
you
do
this,
if
the
muscle
is
in
good
condition,
there's
no
problem,
but
if
the
muscle
is
tight
for
many
reasons,
for
example,
it
didn't
work
out
the
muscle
or
you
over
you,
you
give
it
more
more
purlins
and
quite
you
can
handle.
As
a
result,
the.
C
Usually
the
muscle
and
tendon,
the
the
connection
is
a
it's
stronger
than
the
connection
between
the
tendon
and
the
bone.
Okay,
so
the
tendon
is
composed
of
many
fibers
tendon
fibers.
So
if
you
keep
holding
it
keep
holding
it
eventually,
some
of
the
tendon
fiber
will
snap
okay
and
it
create
a
little
bit
of
damage
here.
C
Okay,
so
if
you
keep
holding
that
some
of
the
fiber
snap
right,
so
what
do
we
do
when,
when,
when
those
our
tendon
fiber
got
damaged
and
causing
information,
what
we
do
is
it's
nothing
you
can
do
to
the
bone.
Listen,
nothing,
not
much!
You
can
do
to
the
tendon.
It's
it's
rich!
It's
not
flexible,
but
there's
a
lot
you
can
do
to
the
muscle
okay.
So
what
do
you
do
with
a
muscle
stretch,
massage
heat?
C
So
when
you
do
those
three
things,
every
time
you
have
paint
in
the
night
is
trying
too
much
try
to
find
a
mouse
or
this
relate
to
it
and
then
try
to
stretch
massage
and
the
project
the
muscle
will
be
soften,
and
then,
when
you
use
it
again
with
the
more
flexibility
you
want,
you
won't
feel
as
much
pain.
Not
only
that
you
also
allow
some.
You
also
allow
the
little
breakage
to
have
a
time
to
here.
C
Okay,
so
for
a
short
term
and
long
term,
you
want
to
do
stretch
and
massage
and
heat
to
the
muscle.
Okay,
those
are
the
tendinitis
okay,
the
next
one
is
up
authorities'.
Those
are
the
bone
right
when
we,
when
our
wanna
me
have
problem,
usually
is
on
one
corner.
Most
of
the
case
is
coming
from
the
inside
okay.
What
happened
is
the
poem,
the
poem
okay?
This
is
another
model.
C
Okay,
the
poem,
the
true
bomb
in
in
a
mirror.
We
have
padding
right
and
then,
if
you
use
this,
the
the
force
from
up
to
the
bottom
is
even
these
are
knee
joint
and
less
for
long
time.
But
if
you
use
it
like
this
to
this
other
time,
okay
put
more
force
on
one
corner.
What's
going
to
happen,
it's
gonna
wear
up
much
faster,
okay
and
cause
the
arteritis
or
knee
joint
problems.
C
Okay,
so
that's
why,
when
you
have
other
ideas,
sometimes
you
can
find
the
the
related
mass
or
they
relate
to
the
alignment
of
the
bone
and
try
to
relieve
them.
Not
only
relieve
them,
usually
is
one
type
one
size
tie
one
size
a
week.
You
want
to
relieve
the
tight
muscle
and
of
strengthen
the
with
muscle,
bring
a
muscle
PEC
to
the
parents.
So
you
don't
walk
like
this
anymore.
Okay,
if
you
your
your
joint
align
properly,
you
can
use
it
for
a
long
long
time.
Okay,
so
those
are
other
ideas
again.
C
How
do
you
bring
a
muscle
back
to
balance
stretch,
massage
heat
right,
so
the
last
one,
the
nerve,
no
pain,
no
praying
usually
caused
by
the
no
completion.
What
compress
the
nerve,
usually
it's
a
bone
structure
or
part
of
bone
structure
or
the
muscle
in
the
most
common
one
is
a
sciatic
nerve
pain,
say
ignore
pain.
Usually
it
can
be
caused
by
your
spine,
the
dis,
hernia
or
STEC
nosis
of
the
spine.
They
compress
on
a
nerve
or
the
piriformis
muscle
we'll
go
into
more
details
later.
C
C
Okay,
so
we
went
through
all
four
type
of
a
common
type
of
pain.
We
all
end
up.
We
all
point
back
to
stretch
massage
heat
okay,
so
when
I
travel
to
the
remote
countries,
this
is
while
I
advocate
to
the
people.
You
need
to
do
your
stretch.
You
need
to
learn
how
to
massage
that
the
muscle
they
have
problem
and
a
preheat
okay.
C
So
today,
I'm
going
to
today
the
this
seminar
we're
going
to
talk
about
how
to
you
to
stretch
and
massage
any
Heat,
okay
and
then
I
also
mention
about
the
posture.
Okay
for
press
for
for
the
massage
I
will
introduce
two
things.
There
are
many
things
that
available
this
working,
but
there
are
two
things
that
I
choose
here,
because
you
can
do
it
yourself,
not
only
you
can
do
it
yourself.
If
you
have
problems,
you
have
access
to
information.
Okay,
the
first
one
is
the
trigger
point.
C
Okay,
trigger
point
to
understand
it
in
a
simple
way:
it's
like
not
just
in
muscle
muscle,
usually
it's
very
smooth
and
solve
right,
but
sometimes
when
you
palpate,
you
can
feel
the
nodule
and
you
when
you
press
on
it,
it's
painful.
Okay,
those,
usually
it's
a
trigger
point
and
trigger
point-
is
to
distribute
in
our
body
in
a
certain
way,
because
the
way
we
use
those
muscles,
so
the
bigger
one
are
the
most
more
common
one.
C
The
smaller
one
are
less
common
well,
but
you
can
see
that
those
places
are
where
the
bigger
one
is
very
common.
That
people
have
those
pain.
Okay,
so
the
other
thing
about
trigger
point
is
you
have
or
this
funny
behavior
when
you
have
a
natural
in
one
place,
sometimes
a
stain
to
other
places
of
your
body?
Okay,
so
is
it
basically
is
the
pain
run
away
from
the
root
cause
of
the
pain?
Okay,
for
example
the
SCM
s.o.s
CMS,
or
how
do
you
find
it?
Okay?
These
are
especially
stuff
from
here
to
here.
A
C
The
muscle
and
it
have
naturals
in
there
so
the
pain
they
cause.
You
actually
feel,
like
the
frontal
headache.
Okay,
the
front
of
your
head
actually
hurt.
Okay,
you
feel
like
something
you
just
wake
up
with
a
nasty
pain
in
the
front
like
in
the
eye
area.
Sometimes
you
feel
like
the
back
of
the
eye.
Okay,.
C
C
You
can
press
on
with
your
finger
or
they
are.
There
are
many
ways
to
massage
the
muscle.
Okay,
how
do
you
find
out
all
this
information?
You
can
go
to
a
website
this.
This
is
a
available
in
a
paprika.
Okay,
it
just
said
Google
National
Association
of
trigger
point.
Okay,
you,
you
will
bring
you
to
this
website.
C
Okay,
in
the
website,
you
can
see,
there's
a
picture
person.
Okay,
you
can
click
on
the
location
of
your
pain
and
then
you
will
show
you
the
list
of
the
muscles
that
can
cause
pain
in
this
area.
These
are
wonderful
and
then,
for
you
can
select,
go
through
the
muscle
and
try
to
see
to
understand
how
it
will
occasionally
Chi
muscle,
what's
the
function
of
muscle
and
how
do
you
relieve
it?
Okay,
the
other
possibility
is
the
book.
Okay
in
the
library
you
can
check
out
this
book
or
you
can
buy
it
online.
C
Okay,
this
is
the
book.
Okay,
you
can
see.
It's
all
pilla
by
me.
I
use
this
very
often,
okay,
on
the
on
the
pub
it's
very
similar
to
the
online
information
they
have.
They
divide
the
body
into
each
different
session,
for
example
the
elbow
forearm
and
the
hand
pen.
Okay.
So
from
here
you
can
see
you
a
point
to
different
location,
and
you
assure
you
in
this
area
what
kind
of
math
so
can
cause
a
pain
for
each
muscle.
You
have
a
page
number
when
you
find
the
muscle.
C
That
you
can
also
use
tours
today.
You're
gonna
go
home
with
a
tennis
ball.
Okay,
the
this
is
just
Romania
when
her
pain
try
to
use
it.
Okay,
tennis
ball
is
a
good
way
to
press
on
the
pain,
especially
the
pain
in
the
back.
How
do
you
massage
the
back
Oh
such
the
back,
the
back
of
shoulder?
Okay,
you
can
use
a
tennis
ball.
Put
it
there
it!
Oh,
you
can
put
the
tennis
ball
in
a
stock.
Okay,
just
hang
there
and
press
it
in
the
wall,
okay,
to
relieve
the
pain.
Okay!
C
Remember
today,
we
we
just
gonna
mention
the
the
type
of
technique
that
you
can
do
yourself
without
anybody
helping
you,
okay,
so
there's
no
reason
not
to
do
it.
Okay,
the
other.
The
other
type
of
tool
is
those
are
the
beef
NCO
tool?
Okay,
you
can
buy
this
online
or
Die,
so
I
find
this
one.
It
dies
off.
The
dollar
store.
Okay,
like
this
and
to
relieve
your
pain.
You
find
that
that
you
understand
where
you
know
you
go
online.
You
check
a
book,
you
know.
C
C
Okay,
now
next
next
one
we're
going
to
talk
about
acupressure
points.
Okay
in
our
body,
we
have
many
switches
that
they
can
use
to
relieve
the
pain
okay.
So,
for
example,
today
we
are
going
to
talk
about
the
back,
the
hip
and
the
knee.
So
where
is
the
your
switches
to
turn
off?
The
pain
is
basically
this
middle
finger.
You
can
imagine
this
is
stacked
with
the
center
of
your
hand.
Okay.
C
This
is
like
our
spine,
okay,
this
at
the
point
to
relieve
your
knee
your
neck
pain,
and
this
is
a
point
to
relief,
your
back
pain
and
hip
pain
or
even
knee
pain.
Okay,
so
you
just
go
from
here
to
here:
okay,
go
down
as
far
as
you
can
go
and
press
on
it;
okay,
so
you
can
you're
gonna,
ask
me
like
which,
which
one?
Would
you
say
you
don't
have
to
remember?
Would
you
say
you
just
press
on
both
of
them
and
see
which
one
her
the
most?
C
That's
that
this
the
positive,
the
point
that
would
correspond
to
your
pain,
okay,
my
experience
with
them.
This
is
really
easy
right,
it's
very
accessible!
Everybody
can
learn.
Okay,
my
experience
is
that
when
people
especially
that
when
you
twist
your
back,
you
so
painful,
you
cannot
move
okay,
then,
if
you
just
stay
there,
not
moving
the
surrounding
muscle,
it
you're
gonna,
get
it
couldn't
be
bring
down
by
the
pain,
because
you
become
very
stiff,
try
to
support
support
at
the
funny
position.
C
So
there
is
the
point
that
this
is
the
best
point
that
you
have
assets
to
your
tool.
Right
at
your
hand,
you
find
a
point
you
press
on
that.
Okay,
you
find
you
know.
If
this
is
this,
the
left
right
side
use
the
right
hand
this
site,
you
use
your
right
hand,
and
then
you
try
to
find
which
point
on
both
side,
which
point
is
most
sensitive.
Okay,
you
just
find
out
the
most
tender
one
and
press
on
it.
You
press
it.
If
you
press
like
this,
it
doesn't
help
it
and
it's
not
deep.
C
Okay,
try
to
press
on
the
sweeter
side,
the
finger!
Okay
press,
all
right!
Okay,
do
you
feel
the
pain?
Okay,
now
try
the
other
side
and
see
whether
the
pain
is
more
or
less
yeah.
So
the
usually
my
experience
is
if
the
pain
is
in
the
middle
of
the
spine.
It's
on
this
side.
It's
like
this
right.
If
the
center
is
this
one,
if
it's
outside
the
pain
is
like
over
here,
usually
is
this
one?
Okay,
but
you
don't
have
to
remember
it's
just
basically
just
press
both
of
them.
C
Okay
and
then
you
have
realized,
your
pain
gradually
disappear,
and
this
is
getting
more
so
usually
at
all.
When
I
go
to
remote
countries,
I
told
them
I'm
just
transferring
the
pain
from
your
peg
to
your
hand,
okay,
say
what
I
mean
I'm
gonna
go
home
with
a
shame,
pain,
I
said
no,
no,
no
I,
relieve
it
and
he's
okay.
Okay!
So
just
use
this
point
when
you
trace
your
peg
or
when
your
pecker
problem
is
very
tender,
press
and
move,
you
will
relieve
the
muscle.
C
Okay.
So
those
are
the
example
of
actual
acupressure
points.
There
are
many
acupressure
points,
then
you
can
just
google
and
say
that
actual
pressure
point
for
the
knee
pain.
Acupressure
point
for
you
know
for
for
headache
the
type
of
things
you
you
can
find
those
information
online
so
trigger
point
and
acupressure
point
are
very
available
and
it's
very
information.
It's
very
accessible!
Okay!
Now
we're
going
to
talk
about
stretch,
okay
stretch,
it's
basically,
your
body
it
stretch
is
to
maintain
the
health.
C
You
need
to
stretch
your
body
to
let
the
muscle,
lengthen
and
contract
and
remember
if
the
muscle,
if
this,
if
this
is
the
muscle,
it's
rigged,
if
you
just
stay
there,
not
not
not
doing
the
stretch
massage
in
heat.
Okay,
when
it's
dirty,
you
put
it
here,
it's
not
gonna
cream
same
for
your
muscle.
If
you
don't
use
your
muscle,
it's
going
to
become
weak
or
stiff
and
the
waste
will
not
accumulate
in
there
causing
problem,
and
the
nutrition
is
not
coming
in.
C
This
is
a
picture
I
took
when
I
was
at
Cambodian
about
two
months
ago.
There
was
a
lady
who
you
know
they
are
like
Oh.
A
thousand
people
come
in
to
see
the
doctor
every
day
and
they
stay
in
line,
but
this
lady
have
a
servant
holding
a
chair
for
him.
Okay,
so
he
that
means
she's.
Where
to
do
you
see
more
so
than
even
there's
a
woman
holding
a
baby,
try
to
nurse
her
sick
baby
in
in
a
nine
okay.
C
If
you
look
at
her
the
way
she
walk
the
way
she
walk,
you
know
she
has
pain
and
the
best
thing
she
can
do
is
stretch.
You
should
learn
how
to
stretch,
but
there
is
something
her
servant
cannot
do
for
her.
She
had
to
do
it
for
herself.
Okay
stretch
is
something
nobody
else
can
do
for
you,
okay
stretch.
There
are
many
ways
to
do
it.
If
you
can
learn
Tai,
Chi,
father
and
Jean
Yoga
is
the
best.
Those
are
very
good
stretch.
C
Okay,
but
while
I'm
going
to
mention
here
as
something
that,
if
you
don't
have
time
to
learn
or
the
the
yoga
or
Tai
Chi
does
not
reach
the
pain,
the
pain
that
you
have
that
it
does
not
solve
your
pain,
I,
I,
agree,
I
will
show
you
a
very
easy
way
to
stretch
to
relieve
the
pain,
I
call
it
easy
stretch,
one
two:
three,
this
come
infront
remember
a
long
time
ago:
okay,
I'm
all
taking
dr.
McCord,
it's
a
Lotus,
1-2-3,
okay.
C
So
this
easy
stretch,
one
two,
three,
okay,
oh
you
just
had
to
remember
three
things:
the
joy
that
you
had
a
stretch,
how
to
stretch
it
and
how
long?
Okay,
what
what
a
stretch
you
can
think
about
our
body
where
you
can
do
the
stretch
stretch
it.
We
are
not
really
just
moving
the
joint
we
are
like
when
we
stretch
when
we
stretch
it
like
this.
We
are
moving
the
muscle.
We
are
moving,
the
muscle
that
we
are
stretching
and
we
basically
we
are
moving
the
mass
or
that
affect
the
movement.
C
Okay,
so
stretch
we
are.
We
had
identified
a
joint,
but
we
are
moving
the
mass
so
that
relate
to
the
movement.
Okay,
so
one
other
quote:
are
the
moonwalk
movable
part
of
your
body?
Okay,
we
have
a
head,
not
much,
you
can
do
here.
Okay,
then
we
have
neck.
You
can
do
right.
We
can
move
our
our
hip
joint,
our
knee
or
ankle,
and
our
toes
right
shoulder
the
shoulder
joint
elbow
risk
and
fingers.
Okay.
So
those
are,
if
you
had
time,
stretch
all
of
them.
C
If
you
have
pain,
it's
just
needle
straight,
for
example,
tennis
elbow
tennis,
elbow
okay,
you
find
tennis
elbow
here.
Okay,
you
try
to
stretch
the
one
above
and
below,
so
they
pretty
much
knew
I
hit
a
mouse
or
they
causing
the
trouble.
So
here
here
is
the
pain
you
on
the
stretch
here.
Okay,
if
you
only
can
stretch
this
muscle,
you
can
stretch
this
okay,
so
actually
nice,
a
up
or
the
best
way,
is
to
stretch
here.
C
Okay,
but
if
you
don't,
you
know
it's
a
if
I
had
to
remember
it,
just
here's
a
pain,
you
stretch
the
cross,
join
and
above
and
under
okay.
You
have
back
pain,
you're
on
the
stretch
here
and
the
shoulder.
Okay,
you
have
a
hip
pain.
You
want
to
stretch
your
back
and
I
need.
Okay.
Is
it
easy
to
do
okay,
so
there
is
a
to
identify
what
what
to
stretch,
how
to
stretch
it.
Remember.
I,
say
there
are
six
things
you
have
to
remember
before
you
leave
here
stretch
massage
heat
right.
C
B
C
To
do
it?
Okay,
so
any
joy,
for
example
this
one.
How
did
you
obtain
the
very
rotation
up
down
there
right
rotation
right?
Okay,
your
neck?
What
do
you
do
after
there
right
and
you
wrote
here
on
the
ASIS
right
so
same
for
your
waist?
You
up
done
right
there
right
and
rotation,
so
you
can
imagine
so
after
this
you
you,
you
basically
can
figure
out.
How
do
you?
How
do
you
do
that
for
the
rest
of
the
join
your
ankle?
What
you
took
up
down
there
right
rotation?
C
Okay!
This
is
something
that's
really
easy
to
to
learn
and
to
do,
but
you
can
assess
that
maturity
on
math,
so
they
need
to
be
stretched.
Okay,
so
this
is
to
stretch
the
hip
up
down
there
right
rotation.
Ok,
the
knee
up
down
the
right
rotation.
Okay,
so
you
just
need
to
remember
those
things.
Three
things
you
you
know
which
joy
to
switch,
how
to
switch
it
and
how
long
the
street?
Okay,
it's
ten
seconds
or
counter
twenty.
The
reason
is
what
we
are
doing.
We
are
not
just
freak
exercising
the
joint
okay.
C
What
we
are
doing
is
we
want
to
stretch
the
muscle.
Slowly
muscle
is
composed
of
many
fibers
okay,
when
they
are
tight
together,
they
are
like
this.
You
want
to
open
it
slowly
and
stretch
out
slowly.
Okay,
so
that's
why
it
takes
usually
take
10
seconds
to
to
stretch
it
out
fully
okay.
So
we
don't
want
to
do
this.
C
Okay,
we
want
to
do
this
hole
and
then
this
whole
like
for
the
more
wrist
we
want
to
do
this
whole
idea
and
to
this
whole
idea:
okay,
ten
seconds
or
count
to
20,
it's
a
it's
a
heart
you
to
remember.
Unless
you
have
a
clock
that
you
cannot
count
ten
seconds,
so
you
count
to
20.
That's
about
10
seconds,
allow
the
master
240
stretch.
Okay!
Now
we
talk
about
straight.
We
talked
about
massage
stretch.
Now
we're
going
to
talk
about
the
heat.
C
We
are
our
body.
What
we
are
memor.
We
maintain
a
constant
temperature
of
our
body,
which
include
all
parts
of
our
body
when
a
part
of
body
is
especially
cold.
Our
body
is
in
stress,
okay,
when
we
are
under
stress
for
a
long
period
of
time,
without
going
back
to
resting
state
our
body
out,
your
immune
system
will
go
down.
Your
whole
body
condition
will
go
down
so
keep
your
body.
Even
you
warm.
What
the
the
part
is
harder
that
you
hit
the
pay
special
attention.
Is
your
hands
and
feet
to
get
him
warm
okay.
C
In
a
summer,
you
want
to
watch
out
your
neck.
Okay,
when
the
air
conditioning
is
brewing.
Okay
to
warm
up
your
body
found
inside
the
food,
they
walk
up
your
body,
okay,
don't
we
don't
recommend
the
icy
drink?
Okay,
I
see
drink
is
back.
Remember
if
you
wash
your
hair
with
cold
water.
Just
kosher.
It's
very
your
body,
just
go
all
tied
up
right,
so
you
can
you
imagine
you
pour
a
cold
water
into
your
stomach.
C
What's
gonna
happen
to
your
your
inside
your
stomach
muscle
and
your
all,
your
muscle
try
to
bring
the
temperature
back
to
even
okay,
so
in
Chinese
medicine
we
very
focus
on
not
drinking
icy
water.
Not
give
me
your
body
that
type
of
impact
and
make
good
use
of
the
heart,
the
warm
property
food,
other
spices,
garlic,
curry-
are
there
one
property
food?
They
are
just
the
day-to-day
food
that
we
eat.
It
just
need
to
make
a
certain
selection
and
food
with
warm
property
that
seeds
or
roots
are
good.
C
They
have
a
lot
of
energy,
okay,
ginger
and
cinnamon.
I
special
especially
Panama,
because
those
are
the
true
type
of
food.
That's
very
common
in
your
life.
Okay,
those
are
the
two
ingredient
very
common
in
Chinese
medicine.
Also,
okay,
use
them
to
warm
up
the
body;
okay,
they.
Basically
what
the
body
means
you
promote
a
function,
make
a
function
more
bring
up
the
map
function
and
helped
with
the
circulation.
Okay.
C
C
Don't
I
hope
this
is
your
first
hip
hip,
not
the
last
one:
you
can
you
can
yeah
user
sucks?
If
you
don't
have.
This
is
a
flexi
inside
flexi
it
have
very
harsh
off.
You
can
use
it
over
and
over
again
without
breaking
it.
Okay
I
have
a
hip
head
with
a
flexi.
They
are
used
for
three
four
years
without
power.
Okay,
but
when
you
clean,
if
you
want
to
clean
it,
you
you
you
throw
out
the
flexi.
Okay,
you
don't
wash,
you
don't
want
to
wash
the
flexi
you
only
you
can
wash
the
outside.
C
If
we
don't
have
sucks,
what
do
you
do?
You
had
get
all
cross
cut
off
a
sleeve,
so
it
up.
This
is
the
Flexi
okay,
oh
the
the
little
girls
lately,
okay,
Kyra
and
pause
in
or
you
know,
tied
up.
This
is
a
flexi
just
just
put
and
Eve
what,
if
you
don't
have
flexi?
Okay,
you
can
use
rice,
Ping's,
dental
anything,
okay,
tie
it
up
put
in
a
microwave.
You
got
a
hip
hair,
okay,
so
it's
very
easy
and
very
accessible.
C
C
You
can
buy
them,
okay
in
the
deuce
ping,
and
you
just
put
a
yucca
cup
in
there
and
you
can
pour
it
in
there
right
and
then
put
your
microwave
foot
for
this
one,
two
minutes
or
two
and
a
half
minutes.
Okay,
you
can
also
make
a
make
a
fun
stuff
for
this.
The
little
children
love
this
okay
and
for
this
one,
when
you
bring
it
home,
okay,
it's
a
Henry
re
tied
on
one
aim.
You
can
try
to
make
another
another
tie
on
the
other
end
and
then
have
a
string
attached
to
it.
C
C
Okay,
now
did
what
I
just
went
through
at
the
general
introduction
of
how
to
relieve
the
pain.
Now
we
are
going
to
each
in
this
each
session.
Last
week
we
talked
about
the
head
neck,
the
arm,
the
shoulder
the
risk.
Okay.
Today
we
are
going
to
talk
about
the
back
hip
and
knee
I
try
to
get
to
the
feet.
I,
couldn't
it's
just
too
much
information,
the
back,
but
those
three
things:
the
hip,
the
knee
the
back
hip
and
knee.
C
They
are
all
connected
when
you
have
pain
when
you
have
back
pain,
watch
out
for
that,
your
hip
problem
and
the
knee
problem
when
you
have
knee
pain,
you
also
want
to
watch
out
your
hip
hip
problem,
and
we
are
gonna
mention
why?
Okay,
okay,
back
pain,
back
pain
can
be
in
the
center,
like,
especially
the
most
common
one
is
l4
l5.
It's
basically,
where
your
your
paint,
the
line
of
your
pain
and
your
spine
intersect.
Those
are
the
most
common,
the
spine
area,
pain,
the
other
one
is
the
on
the
side.
C
So
when
people
have
back
pain,
they
are
to
the
those
are
to
come,
the
most
common
one.
Okay,
first
of
all,
you
remove
easy
easy
courses.
First,
if
you
have
a
really
bad
posture,
okay,
you
you
know
to
correct
your
posture:
don't
sit
too
long
or
standing
too
long
or
shut-in
don't
bring
too
much
stuff.
Okay,
a
heavy
backpack
right.
C
So
now,
for
the
back,
remember
I
say:
uses
owners
menu.
We
are
going
to
mention
the
the
part
each
part
of
the
back
and
how
do
we
maintain
and
how
and
how
you
function?
Okay,
so
if
we
look
at
our
back,
our
back
is
a
layer
of
muscle
or
wrong.
Our
body
in
the
center
is
our
spine.
Okay,
so
this
is
the
so
they
hold
a
whole
party
together
in
our
internal
organs.
C
C
This
add
muscle.
So
when
we,
when
we,
when
our
app
is
a
week,
we
have
tendency
to
stand
like
this.
The
tummy
tummy
stand
out
and
the
hip
forward.
Okay.
So
this
when
hip
forward
this,
you
put
us
a
lot
of
stress
on
the
l4
l5
spine,
so
this
can
cause
the
back
pain.
Okay,
we
cause
more
trouble
to
your
spine,
so
the
add
muscle,
even
if
your
pain
is
in
the
back,
the
solution
may
be
in
the
front.
Okay,
you
just
had
to
check
all
your
muscle.
C
The
from
the
back
of
the
thigh
are
all
strong
okay
inside
along
the
spine.
We
also
have
deep
muscle
this
muscle,
look
very
penny.
Okay,
but
they
operate
together
along
the
spine
sessions.
They
have
a
short
muscle
between
each
spine
and
they
go
in
like
this
direction.
Okay,
so
it
look
like
a
bread
like
a
little
girl's
brain.
They
can
operate
together.
Okay,
so
you
don't
it's
a
hard
for
you
to
get
hold
of
muscle.
You
cannot
kind
of
hurt
you
massage,
the
muscle
the.
How
do
you
know
you?
You
are
using
a
muscle.
C
You
try
to
stand
on
one
leg
when
you
stay
on
one
leg,
your
body
automatically
use
the
muscle
Treach
you
parents,
you.
When
you
stay
on
one
leg,
you
will
see,
you
will
see
that
you
know
I,
don't
stand
still
my
my
my
whole
body.
They
will
keep
try
to
balance
itself.
Those
are
the
time
you
use
the
small
mouse
or
auto
okay,
you
didn't
controi
it,
but
ultimately
your
brain
will
try
to
balance
your
body
and
use
those
muscles.
So.
C
Sometimes,
when
you
strain
your
back
very
often,
it's
just
those
little
little
muscles,
they
cause
the
pain.
Okay,
so
remember
this
type
of
pain.
What
did
you
you
press
this
back
pain
point
and
try
to
move
okay,
you'll
relief,
the
muscle
relieve
the
pain
and
it
was
kind
of
speed
up
the
recovery?
Okay,
the
other
back
pain
is
caused
by
the
hip
problem.
Okay,
later
on,
we
are
going
to
spray
more.
This
is
the
muscle,
the
QIO
muscle,
it's
look
at
the
the
above.
C
We
have
a
rib
cage
and
we
have
a
hip
cage
right
in
the
middle.
We
basically
just
have
one
spine
to
support
two
boxes.
Is
that
two
boxes
with
a
spine
in
the
middle,
with
a
stick
in
the
middle
of
the
can
dang
day
so
to
make
it
stable?
We
have
this
muscle
between
outside
of
the
spine
on
the
side
to
support,
so
this
muscle
will
be
used
to
balance
our
body
also
okay.
C
So
this
one
work
with
the
goodliest
muscle
to
balance
our
body
and
I
will
explain
more
into
detail,
but
when
you
have
pain
on
this
muscle,
your
pain
is
not
in
the
center.
Is
more
on
the
side?
Okay,
and
sometimes
you
feel
the
the
pain
because
you
see
where
the
muscle
attached
attached
to
your
hip
bone
there
right
here,
okay
from
your
from
your
rib
to
your
hip
bone?
Okay!
So
you,
if
you
have
this
pain,
it's
most
likely
it's
a
QA
or
muscle
pain.
C
Sometimes
you
feel
when
you
palpate,
you
can
feel
the
pain
point
on
the
rib
side
or
on
the
hip
side.
Okay,
those
are
the
QIO
Maseo
and
you
can
use
you
can
massage
it
or
you
can
use
tennis
to
relieve
it
now.
So
we
finished,
we
just
went
through
the
master
of
the
back.
Now
we're
going
to
talk
about
a
spine,
okay
spine
in
my
age,
okay,
I'm
in
my
60s.
C
C
C
Okay,
the
third
one
is
a
nerve.
We
finish
the
muscle
and
the
bone.
Now
we've
talked
about
a
nerve,
the
the
nerve,
the
the
back,
the
spinal
session
in
our
back.
Is
this,
where
a
lot
of
our
nerve
coming
out?
Okay,
so
those
nerve
can
be
impact
by
either
the
dis
hernia,
the
Pampas
in
this
part
bone
structure
or
the
bone
inside
the
channel
inside
a
channel
of
the
whether
the
spine
go
through
from
the
brain.
It
can
be
narrow,
so
we
cause
diagnosis.
C
C
Okay
and
for
this
hernia
this
hernia,
as
you
can
see
the
picture,
how
can
you
tell
the
difference
between
those
two,
this
hernia
and
space
diagnosis?
You
can
see
how
they
walk.
Okay,
spine,
stenosis
they'll
feel
they
will
feel
good
when
they
pain
forward
and
walk
like
this.
Okay,
that
this
hernia
is
the
worst
when
you're
ready
to
sit
down
or
stand
up.
Okay.
So
after
you
stand
up
or
after
you
sit
down,
you
are
fine.
Okay,
that's
the
term
you
like,
when
you
get
up.
You
have
like
the
achy
pain.
C
C
Okay,
so
one
example
of
the
nerve
compression
is
sciatic
nerve,
like
the
nerve
is
combination
of
five
nerves
together,
okay,
they
all
fall
to
s3.
Okay,
those
are,
though
they
are
take
like
underground
cable.
They
a
lot
of
wire.
They
meet
together,
deep-ando
into
a
cable,
you
travel
long
distance
and
then,
on
the
other
side,
we
come
out
and
hook
to
different
parts
of
the
body.
Okay,
so
that
a
nerve
is
a
bundle
of
nerve,
that's
coming
from
different
section
of
the
spine
and
then
they
travel
down.
They
still
do
they
are.
They
are.
C
C
Okay,
so
in
general,
you
can
see
that
L
4
is
basically
L.
4
is
on
the
front
okay.
It
is
actually
going
like
this.
Okay
to
the
front.
Ao
5
is
on
the
side,
and
s.
1
is
on
the
back.
Okay,
so
different.
When
you
have
sciatic
nerve,
the
doctor
will
ask
you:
well,
does
it
well
you
the
shooting
pain?
Where
does
it
go?
Is
it
in
a
frown
on
the
side
or
in
the
back?
C
C
The
other
reason
that,
when
a
nerf,
this
panda
of
nerve
coming
out
of
spine,
even
if
you
come
out,
okay,
you
didn't
a
compress
on
the
spine,
but
on
the
way
these
are
cable.
These
are
going
to
run
long
distance
on
the
way
they
can
be
impact
by
peripheral
muscle,
piriformis
muscle.
Look
at
the
picture
is
a
mass
or
they
go
from
your
say,
your
sacrum.
This
is
a
triangle
pond
here
sacrum
to
your
gray,
so
gender
okay.
So
this
muscle
going
like
this.
C
What's
the
the
functional
muscle
is
going
like
this
to
turn
to
plane
when
this
muscle
contract
you
bring
this
a
poem,
you
wrote
a
teaspoon
okay.
So
if
you
don't
exercise
your
this
muscle,
like
you
know,
you
just
do
your
own
things,
this
muscle
will
kind
of
become
weak
or,
if
not
healthy
or
in
frame,
in
the
case,
the
the
pressure
compressor
on
a
nerve
and
cosas
attic
pan
okay.
So
how
do
you
know
whether
you,
when
you
have
sac
the
pain?
How
do
you
know
is
a
muscle
or
the
spine?
Okay?
C
C
If,
if
you
can
push
down
smoothly,
that
means
this
muscle
is
very
flexible.
Some
people
cannot
even
do
this.
Okay,
open
it
push
down,
they
feel
a
lot
of
pain.
Okay,
those
are
the.
If
it's
the
case,
then
the
second
thing
you
want
to
do
is
you
compare
both
side,
some
people
just
type
over
all?
Okay,
you
compare
both
say
if
one
side
is
particularly
more
painful
than
the
other,
its
most
likely,
they
is
the
side
that
per
if
M
is
a
problem,
even
if
it
does
not
compress
the
on
the
nerve
and
causing
trouble.
C
You
need
to
stretch
it
out:
okay,
okay,
so
those
are
back
pain.
We
basically
we
had
a
watcher
our
posture
and
then
to
the
stretch
and
massage
and
heat,
take
a
break
every
30
minutes.
I
know
this
is
hard
to
do,
especially
for
programmers.
Okay,
sit
and
sit
and
stand
desk.
This
is,
are
the
new
companies,
the
the
company?
They
are
doing
this
to
relieve
the
pain,
so
you
don't
have
to
sit
for
a
long
period
of
time.
C
Comfy
sofa
try
to
avoid
them.
Okay
base
support.
When
do
you
use
it?
Okay,
don't
give
you
your
PEC
is
a
muscle,
its
weak.
You
have
back
pain,
often
don't
wear
it
all
the
time,
because
you
only
weaken
the
muscle.
What
you
want
to
do
is
you
to
use
it
only
when
you
have
an
injury
that
has
not
recovered
yet.
Okay,
like
you,
know
the
right
injury
or
you
are
ready
to
move
the
heavy
stuff.
Okay,
those
are
the
time
they.
You
use
a
big
support.
C
Okay,
acupressure
point:
it's
really
easy,
very
accessible,
just
using
your
two
hand.
Okay,
using
this
knuckle.
Okay,
try
to
find
you
see,
you
can
feel
the
hip
on
a
pattern.
This
is
the
hip.
This
is
a
rib
in
the
middle.
It's
where
the
QIO
meso
is.
You
must
search
this
app,
okay
or
use
a
tennis
ball,
and
you
say
he
pad.
C
C
Okay-
and
we
talked
about
this
already-
okay-
now,
how
do
you
stretch
the
waist
up
down
there
I
rotation,
this?
You
can
figure
it
out
easily
right,
you
don't
have
to
memorize
it.
You
just
need
to
remember.
I've
done,
never
write
rotation
that
you
will
figure
it
out.
Okay,
strengthen
the
app
is
a
good
thing
to
do.
I
hate
to
do
it
myself,
but
I
have
to
do
it.
Okay
now,
so
we
finished
the
back
pain.
C
Now
we're
gonna
go
into
a
hip
pain
hip
when
people
say
hip
pain,
the
first
or
you
want
to
differentiate
the
three
area
of
the
hip.
One
is
the
hip
joint.
This
is
the
hip
joint
okay.
When
you
you
can
hear
when
you
go
down,
you
can
feel
like
a
structure
here,
aperture
bomb.
When
you
move
your
leg,
you
can
feel
it's
moving.
Just
those
are
the
great
range
it
so
gender,
the
quechua
gender,
though,
if
the
area
around
their
pain,
this
puppy
is
the
mass
or
they
attach
their
that
remember.
C
The
enema,
so
tendonitis
attached
to
the
bone
have
a
little
information.
Okay,
you
can
be
their
pain.
Okay,
so
you
do
sup.
The
muscle
to
save
the
pain,
the
other
area
is
a
performance.
We
talk
about
it
right.
You
can
just
do
this
test
to
to
test
it
and
then
the
the
other
one
is
gluteus
muscle,
soreness.
Okay,
then
I
will
spring
this
next.
Okay,
good!
Here's!
My!
So!
If
you
look
at
this
picture,
we
have
this
a
hip
bone
right.
C
Compare
that
to
our
shorter!
Is
it
very
similar
to
our
scapula,
okay,
the
muscle
attached
to
the
hip,
the
the
muscle
that
on
on
the
hip
bone
attached
to
the
hip
bone,
a
lot
of
them
is
to
control
the
leg
bone?
Okay,
so
including
piriformis
muscle
that
we
just
mentioned
you
see
there
are
several
bones:
they
all
attached
to
the
attach
to
the
hip
bone
and
then
the
other
end
is
attached
to
the
leg
bone.
C
Okay,
so
on
our
scapula
is
the
same
scapular
we
have
something
called
our
rotator,
cuff
rotator
cuff,
is
around
the
scapula
and
use
it
to
control
the
your
hand
on
your
am
bone.
Okay,
so
it's
very
similar
structure
other
than
that
we
have.
These
are
good
years
messy
mess.
There
is
not
just
control
attached.
Today.
You
actually
attach
to
the
back
of
the
back
bone.
C
Okay,
so
you
can
imagine
how
how
near
the
cooties
makes
to
attach
to
the
back
of
the
palm.
So
when
it
contract
what's
gonna
happen,
you
can
bring
the
leg
to
the
back.
So
when
you
do
this,
you
are
exercising
your
gluteus
max,
okay
or
if
it's
weak
you,
you
need
to
strengthen
your
gluteus
this
way.
Okay,
now
the
good
years
max
is
the
most
visible
group
muscle
it's
a
big
piece
of
muscle,
but
good
years
mean
median
and
the
minimum
is
more
important
to
the
balance
of
our
body.
C
Okay,
both
of
them
attached
to
the
hip
bone
and
then
the
other
end
attach
different
location
of
the
leg
bone
to
control,
to
move
different
direction.
So
minimums
is
basically
doing
this.
Okay
and
median
is
the
one
that
help
you
to
balance
it.
It
helped.
You
move
your
try
to
balance
your
hip.
So
when
we
walk
I
can
work
like
this,
because
I
can
balance
the
hip.
If
I
can
appearance
the
hip
I
will
I
will
start
to
walk
like
this
right.
C
So
I
need
a
strong
good.
Here's
median
to
be
able
to
walk
like
this,
because
when
I
do
this,
my
my
hip,
don't
drop.
I
used
this
muscle.
This
say
a
muscle
to
bring
the
the
hip
back
to
balance.
So
those
are
the
mass,
so
they
help
you
to
move
in
to
move
in
balance.
Okay.
So
when
you,
when
you
have
a
week
good
years
and
medius
muscle,
you
will
have
a
drop
drop
hip.
Okay,
you
cannot
walk
funny,
sometimes
one
side.
Only.
C
So
how
do
you
train
the
muscle
the
most
easy
way
since
it
is
used
to
balance
your
body
when,
to
you
penance
your
body?
When
you
do
a
single
single
this
thing
you
will
have
to
balance
your
body,
otherwise
you
can
afford
them
okay.
So
this
is
a
good
time
to
to
train
the
muscle,
a
cool
way
to
train
them
a
so
it's
really
easy,
no
true
or
right,
it's
just
sinkhole
extent
or
yeah.
If
you
are
strong
enough,
you
can
do
think
of
this
squad.
C
Okay,
okay,
you
paste
the
single
leg
and
then
try
to
squat.
Okay,
then
you
are
going
to
use
their
muscle
even
more
okay.
So
earlier
we
talked
about
QA,
oh
man,
so
now
this
is
the
time
now
now
we
can
explain
why
the
QL,
Maseo
and
good
health
medias
had
to
work
together
to
balance.
So
if
we
could
here's
a
media's
is
not
doing
his
job,
then
this
muscle
on
the
opposite
side
had
to
do
extra
work.
Try
to
balance,
try
to
put
it
back.
Okay
like
if
it
is
drop
this
muscle.
C
C
C
For
the
piriformis
pain,
acupuncture
so
often
use
a
needle
about
this
long.
Okay,
then,
this
is
just
the
handle
this
only
this
not
from
here
to
here.
Okay,
this
is
how
deep
at
the
mouth
is.
Okay,
so
the
best
way
to
do
this
to
keep
the
muscle
healthy,
is
you
stretch
yourself
and
it's
so
easy
to
stretch
you
can
stretch
when
you
sit
when
you
lay
down
either
way
right.
C
Okay,
the
next
one
I
cannot
talk
about
it's
an
IT
pain.
It
does
not
mean
information
technology.
Okay,
this
this
is
Silicon
Valley.
So
it's
an
Evo
TPO
pain.
It's
a
pain
that
the
could
here's,
the
courteous,
Max
and
the
TFA
OMA,
so
they
kind
of
meet
together
and
the
equally
dependent
and
become
frightened
and
become
like
a
pain.
It
looked
like
I
see
the
real
thing
in
a
in
a
human
body.
Okay,
another
live
one.
C
They
it
looked
just
like
the
heart
of
a
cone:
okay,
it's
the
color
and
the
sickness;
okay,
very
strong,
very
strong;
okay.
It
go
from
here.
Okay,
basically
on
this
area,
the
muscle
you
go
from
here
and
attach
to
the
outside
of
your
knee
okay.
So
this
this
this
muscle
can
be
become
very
tight.
Okay,
because
you're
good
ears
and
your
Tefal
Maseo
become
tight
a
week,
so
it
actually
can,
if
you
have
a
week
good
years
muscle
and
a
tight
TFA
OMA.
So
as
a
result,
you
don't
balance
it
out.
C
You
can
actually
rotate
your
knee
and
cause
knee
pain.
Okay.
So
this
is
a
simple
over
how
the
hip
muscle
caused
the
popping
on
the
knee
okay,
the
IT
band
syndrome.
Okay,
the
pain,
sometimes
it
happen
here
sometimes-
and
you
feel
like
here.
Okay,
so
people
say:
I
have
a
knee
pain
and
I
said:
where
is
the
pain?
If
it
point
over
here?
I
said:
congratulations!
This
is
not
a
big
problem.
Okay,
you
just
need
to
loose
up
your
IT
band
okay,
so
these
are
how
you
stretch
it.
Okay,
it's
basically
moving.
C
You
can
lay
down
or
sit
to
stretch
it
and
you
can
you
can
use.
You
can
also
use
a
tennis
ball.
Okay,
you,
the
the
master,
is
like
right
here
and
you
get
focus
and
then
you
can.
You
can
do
set
up.
Okay.
The
court
is
the
gluteus
muscle
and
the
stretch
to
stretch
this
little
mascot
here
for
you
MA.
So
you
cannot
stretch
this.
You
put
the
leg
behind
the
other
leg
and
when
you
bend
down,
you
stretch
this
muscle,
okay,
really
easy.
C
Okay,
now
these
soulless
muscle
and
iliacus
those
two
muscle
you
can
attach
it
is
inside
our
body
because
actually
coming
from
our
spine
code-behind,
these
are
basically
behind
your
interesting
and
columns
and
go
behind
and
attach
to
the
inside
of
the
backbone.
What
does
it
is
true?
This
is
a
effexor,
the
hip,
flexor
muscle,
so
it
bring
your
hip
down.
C
Otherwise
it's
going
to
she
also
gonna
have
a
back
pain
because
by
your
hip,
going
forward,
you
are
putting
the
pressure
on
your
spine.
Okay,
the
when
you
go
forward.
Your
app
is
not
heating
up.
Okay,
if
an
you
tighten
up
your
your
hip
will
go
straight
okay.
So
when
your
app
is
this
week
and
your
hip
flexor
is
tight
as
a
result,
you
are
like
your
your
your.
He
would
go.
Go
what's
here
for
work,
and
then
you
will.
C
You
will
have
back
pain,
okay,
so
this
is
a
simple
of
at
the
hip,
affecting
the
back
pain
result
in
a
back
pain.
Okay.
How
do
you
stretch
it?
These
are
how
you
stretch
it
when
you
lay
down
or
when
you
use
a
chair
or
on
the
ground.
Okay,
you
basically
just
bring
like
you,
have
no
stretch
this
side
just
go
back
back
this.
This
will
stretch
this
muscle,
this
muscle,
you
can
massage
it,
but
it's
very
hard
to
do
you
hit
the
data
in
ear
specialist.
C
To
this
the
hand
could
go,
do
some
all
your
ab
muscle
and
go
in
to
massage
it?
Okay,
don't
try
it
at
home,
okay.
So
the
new
thing
about
this
is
the
hip.
Okay,
the
the
motion
you
can
do
is
up
down
there
right
and
rotation.
Okay,
okay,
so
this
is
true,
sss,
your
hip
us
it
has
most
of
the
him
a
so
okay.
C
This
one
is
a
beginner.
This
is
more
advanced
you!
It's
not
just
up
just
up
down.
You
can
move
up
or
move
down.
Okay
and
then
you
do
the
the
stretch
of
just
lean
being
against
this
is
like
being
against
and
then
doing
like
this
today
or
qu1
feet
behind
the
other
and
then
proceed
up
to
SSS
them
in
right.
Motion
and
rotation
is
easy
right.
C
Okay,
now
we
finish
the
back
and
the
hip
okay,
but
knee
the
next
one
is.
The
knee
knee
is
the
when
I
travel
from
country
to
country.
It's
the
most
popular
problem
the
people
facing,
because
you
see
in
their
life
their
lifestyle
they
don't
have
chair.
They
don't
see
that
you
you
to
sit
up
sitting.
You
don't
put
pressure
on
your
knee
right
now.
When
you
sit
on
the
floor.
Did
you
do
everything
on
the
floor?
C
Okay,
your
knee
is
wear
out
quickly
and
if
you
have
a
penny,
there's
a
lot
of
things
you
cannot
do.
You
will
impact
your
day-to-day
leave
correctly.
Okay
and
also
they
carried
a
heavy
load
which
put
a
lot
of
pressure
on
that
on
the
knee
okay.
So
first
of
all
we
talked
about
the
parts
of
Nene
is
a
joint.
It's
like
a
hinge
joint.
It's
not
designed
to
do
this
type
of
action.
It's
built
your
only
desire
to
do
this
action.
Okay,
so
it's
a
it's.
C
If
it's
designed
to
do
certain
things
and
use
it
for
different
things,
sometimes
wear
and
tear
can
be
greater
okay.
So
if
you
have
a
knee
joint
first
of
Iowa
SEO,
where
is
the
problem?
If
you
put
your
eating
of
a
circle
triangle,
they're
mine
array,
my
okay,
most
likely
I
was
a
congratulation.
This
is
probably
is
not
too
big.
Okay,
because
those
are
the
probably
outside
the
joint.
Remember
the
joy.
The
joy
is
a
structure
they
don't
they
don't
have
a
blood
vessel
or
lymph
vessel.
It
does
not
have
a
nutrient
supply.
C
C
Okay,
the
knee
joint,
the
knee
joint,
like
he
like
the
intermediate
pressure.
They
means
that
when
I
walk,
okay,
I
use
the
the
knee
joint,
the
knee
will
keep
going
like
this
right
and
by
doing
that,
you,
the
the
waist,
can't
allow
the
new
trinken
getting
okay,
the
diffusion
of
the
nutrient
okay.
But
if
you
your
knee
going
when
doesn't
matter
what
what
position?
C
If
you
stay
in
one
position
for
a
long
time,
you
can
feel
very
uncomfortable,
especially
that
when
you
are
on
airplane
for
ten
hours,
no
matter
how
comfortable
your
knee,
when
you
sit
down
ten
hours,
the
data
of
moving
your
knee
few,
like
here,
okay,
so
it
like
into
medium
pressure.
But
what?
If
we
give
a
lot
of
pressure
like
swelling
it
doesn't
like
it.
It's
like
a
sponge
if
you
under
exchange
material,
if
it's
always
under
pressure.
C
C
Okay,
if
it's
a
problem
outside
and
enjoy
just
stretch,
massage
heat
using
our
principle,
okay,
the
structural
need
look,
the
need
of
just
basically,
they
allow
the
ligaments
define
Danny
together
the
pint
of
three
bones
together
to
create
a
knee
okay
outside
the
other
than
the
three
point.
Three
bones:
the
the
knee
actually
have
a
bone
of
his
own,
which
is
patella.
Okay,
patella,
look
at
the
picture.
They
cannot.
They
have
a
trick.
C
They
you
work
well
with
the
leg
bone,
but
if
it's
Kapil
on
the
side-
and
if
you
Kapoor
on
the
side,
then
rub
against
the
the
leg
bone,
you
can
cause
a
trouble,
in
course,
information.
This
type
of
pain
feel
like
the
pain
under
the
kneecap.
You
know,
you
know
where
it's
a
niqab
right.
Nikkei
is
this
structure.
You
can
actually
move
when
your
leg
is
relaxed,
you
can
move
left
right
up
down
and
the
Tacna
okay,
the
the
kneecap,
is
a
controlled
by
the
pendant
and
the
ligaments
stay
in
one
place.
C
You
should
be
have
a
certain
level
of
mobility,
but
if,
if
your
leg
is
not,
is
you
if
you
don't
use
your
leg
properly?
The
it
keeps
rubbing
against
the
bone
the
bone
on
bone
you,
you
will
feel
the
pain
okay,
but
this
is
not
exactly
a
joint
problem.
Okay,
this
is
still
kind
of
outside
the
joint
okay.
So
this
patella
tracking
disorder
can
be
caused
by
the
punishing
of
your
feet.
When
your
feet
turn
inward
see,
then
your
neck,
your
your
knee
is
not
straight
anymore.
It's
not
like
the
two
bones.
C
The
two
bones
remember
with
the
two
bones
is
most
efficient
is
designed
to
do
this
job.
You
can
keep
walking
no
problem.
Okay,
but
if
your
leg
is
always
crooked,
because,
like
all
the
old
shape
or
egg
shape,
you
can
have
one
point:
that's
a
more
wearing
than
any
any
place
else.
You're
aware
of
much
faster,
okay,
German
being
last
year,
have
a
patellar
tendon
rupture
because
the
in
ASP
or
late,
they,
the
muscle,
is
very
strong.
The
boy
saw
her,
you
have
a
rupture.
So
where
is
this
tendon?
C
The
the
two
circles
right,
the
one
down?
There
is
the
attendant
okay.
If
in
local
Clinton,
it's
basically
the
court
muscle
coma,
so
is
there
four
muscles
all
then
the
tendon
meat,
together
into
one
big
tendon,
this
tendon
go
across
the
patella
to
attach
to
your
tibia
okay.
So
if
you
look
at
the
people
with
doing
a
lot
of
spot,
the
they
have
a
big
patrol
here,
because
they
they
the
power
the
dependent
on
the
stimulate
the
bone,
and
you
know
the
the
bone
with
the
student
with
the
stress
you
grow.
C
So
some
people
have
really
big.
One
usually
is
the
ethylic.
They
have
really
big
bone
bone
structure
here
and
sometimes
that
runners,
if
they
run
the
marathon
after
you
run
the
marathon.
Sometimes
they
if
they
run
more
than
what
they
usually
run.
Sometimes
they
have
a
pain
under
the
kneecap
or
sometimes
even
above
the
kneecap.
Okay.
So
for
this
pain,
what
you
do
is
to
lose
that
the
muscle.
So
in
this
case,
what
matter
do
you
need
to
lose?
C
C
It's
basically
the
four,
the
four
ligaments
they
hold
the
two
knees
together.
They
are
not
weak
like
this.
They
are
actually
very
strong
muscles.
Okay,
but
basically
that's
one
like
if
this
is
the
leg.
This
is
one
inside
one
outside.
So
we
have
a
pain
inside
outside
can
be
this
Dickman
or
they
have
also
have
a
leg
man
in
to
ligament
one
from
the
back
to
the
front
one
from
the
front
to
the
back
okay,
so
they
they
are
like
a
cross
inside
okay.
C
So
most
of
the
injury,
that's
poking
a
lot
of
pigments
for
injury,
it's
the
Aesir!
This
is
a
interior
here,
this
one
is
PC
PC
or
posterior,
and
this
is
the
this.
Is
the
media
MCL
and
this
LCL,
so
they
have
a
those
four
terms.
Okay,
SEO
injury
is
because
the
impact
it
going
back
this
okay
and
heard
this
segment
right
in
the
front.
C
C
If
you
have
a
MCO
problem,
first
show
you
the
inside
of
me
what
her
problem,
but
you
can
have
pain
either
a
little
above
or
little
below
or
that
gray
in
the
mid
or
like
between
two
bones,
and
you
feel
there's
empty
space.
Okay,
if,
when
you
press
it
down,
you
can
feel
her.
Those
are
MCO
problem.
The
other
thing
you
can
tell
from
and
when
people
have
MCO
pain
when
they
go
up
the
stair,
they
can
feel
pain,
but
Hunico
downs.
There
they
don't
okay.
C
Okay,
like
you,
went
back
here
then,
when
I
go
up
a
stair
on
the
side
and
I.
Do
this
you
see
when
I
do
this
this
MC
or
pain,
the
you're
gonna
have
more
pain.
Well,
you
do
MCL.
Okay,
when
you
have
ng
your
pain,
you're
gonna
feel
pain
here.
So
when
you
have
&
Co
pain,
what
do
you
do?
You
don't
want
it
because
it
is
a
leg.
Man.
Beckman
is
a
little
bit
more
person
intended,
okay,
because
they
don't
have
a
muscle
as
a
buffer.
C
They
are
basically
just
Dickman
and
connecting
to
bones,
so
you
want
to
avoid
stimulate
them
too
much.
For
example,
if
you
have
probably
going
up
or
down
the
stair
with
MC
or
pain,
you
want
to
do
this.
Okay,
you
move
like
this.
The
way
you
are
not
doing
this
you're
not
doing
this
movement.
Okay,
you
doing
like
this
up
and
down
bed-leg
go
down
first,
okay!
C
C
They
are
four
of
them
chew
in
the
front
one
longer
and
one
shorter
to
control
different
movement
of
the
leg.
Okay,
lick
back
enough:
they
taste
different
moving
up
in
a
different
angle,
and
then
they
have
a
one
inside
one
outside
media
and
their
role,
okay,
so
totally
or
four
muscles
okay.
So
this
is
how
you
stretch
it.
Everybody
know
how
to
stretch
the
quad
muscle
just
strengthen
the
core.
C
There
are
many
training
on
doing
the
court
training
the
strengthening
of
a
core,
but
some
of
them
is
kind
of
hard
to
learn
or
how
to
do
it
properly.
I
recommend
one
thing:
is
war
sit?
Okay,
the
popping
about
the
squad
is
a
it's
very
hard
to
do
to
measure
this
angle,
your
knee,
not
over
your
ankle
and
your
upper
body.
The
position
of
your
hip
is
a
hard
to
do
it
right.
But
if
you
do
it
against
the
wall,
then
a
lot
of
the
problem
will
be
solved.
C
Okay,
like
being
against
a
wall,
move
our
develop
a
okay
co'tin
move
up
a
little
bit,
go
down,
move
a
little
bit
go
down,
and
here
is
90
degree,
and
this
is
90
degree.
Okay.
This
is
a
war
sick
and
just
sit
just
leaning
against
a
wall
bout.
Five
minutes.
Your
your
leg
will
stop
burning
this
this.
For
me,
you
probably
can't
do
longer.
Okay,
okay,
so
this
is
the
easiest
way.
C
I
recommend
doing
a
war
sake
to
strengthen
your
core
muscle,
and
this
is
also
a
cool
way
like
in
a
wintertime
when
your
body
is
cold.
This
is
the
best
way
to
warm
up
your
body,
because
when
you
use
your
mass,
so
you
generate
heat
and
what's
the
biggest
muscle,
it's
a
core
muscle
right
so
doing
the
strengthening
of
the
core
muscle
doing
this
type
of
movement,
your
body
will
not
quickly.
C
Okay.
Now
we
talked
about
this,
also
a
little
muscle
behind
the
back
of
knee
Popovich's.
This
muscle
is
it's
very
small
okay,
but
sometimes,
if
you
have
the
pain
behind
the
knee,
it's
probably
the
reason.
If
this
muscle
does
not
cooperate,
sometimes
over
you
were,
you
were
certainly
kind
of
for
fear
like
falling
down.
Is
there
much
of
certainly
not
not
holding
it
okay?
C
So
this
is
a
probabilities.
Now
now
we
talk
about
the
front,
the
back.
Okay.
Now
we
also
talked
in
a
peg.
We
also
have
a
hamstring.
Everybody
know
about
him.
String.
Okay,
stretching
the
hamstring
is
very
important
because
when
the
hamstring
is
tight,
you
can
have
back
pain,
pretty
much
okay,
because
you
pour
it
pour
your
you're
done.
Okay,
the
position
of
your
hip.
It's
going
to
pour
in
a
funny
funny
position
and
you
generate
hip,
add
generate
the
back
pain,
okay,
IT
band
syndrome.
C
Here
we
just
show
you
that
I
think
the
tight
IT
pain
can
look
like
a
knee
pain.
Okay.
Now
we
talk
about.
How
does
the
knee
function?
Knee
is
the
best
if
you
use
it
like
this
okay,
you
can
use
it
for
a
long
time,
but
so
how
do
we?
What
kind
of
situation
you
can
you
can
not
kind
of
put
it
other
alignment?
C
One
thing
is
your
whole:
it
can
be
from
your
laptop
or
from
your
feet
when
your
feet
for
Nate
your
knee,
it's
going
to
rotate
okay,
so
have
a
strong
feet,
training
the
feet
and
then
also
that,
if
your
shoulder,
if
shoulder
a
lot
of
people
like
doing
that,
shoulder
like
this
okay,
you're
gonna
have
to
you
can
affect
the
back
and
eventually
affect
the
knee.
Remember
it's
all
connected
okay,
you
can
acne
or
Pony
your
your
bone.
Alignment
of
the
knee
is
not
straight
okay
and
different.
C
When
you
do
different
activity,
the
pressure
to
the
knee
is
different.
Okay,
you
can
see
the
more
angle
the
more
painting
of
the
knee.
This
is
trainee
right,
the
more
painting
of
the
knee
and,
in
the
same
time
you
put
away
use
it
to
hold
your
body
away.
Okay,
there
is
the
the
time
that
we
have
most
wear
and
tear
causing
more
wear
and
tear
to
the
knee
okay.
So
the
angle
like
when
you
do
the
squat
make
sure
the
knee
the
first
one
is
not
good.
C
The
knee
is
over
the
ankle,
but
second
one
is
really
hard
to
do
right,
especially
you
get
to
watch
your
back
and
your
hip,
it's
very
hard
to
do
so.
What
see
it's
better?
Okay?
Why
do
we
need
a
ankle
or
what?
If
our
ankle
is
not
under
the
knee?
If
the
penny
angle
is
more,
there
are
two
blue
circles
there.
Those
are
the
two
places.
It's
going
to
be
more
impact
again.
C
If
it
is
pressure
evenly,
it's
better
now,
the
pressure,
if
you
tear
on
one
side
in
the
case,
will
be
in
the
back
side
and
in
the
front
where
the
patella
will
wrap
against
the
leg
bone.
Okay.
So
when
we
talk
about
knee
angle
here,
we're
gonna
talk
money
and
go
in
like
this
is
erotically.
This
is
a
90
degree.
Okay,
this
is
a
45
degree,
all
right
when
we
walk
or
when
we
do
a
running.
Our
knee
angle
naturally
will
not
be
over
30
degree.
C
Okay,
so
they
are
in
safe
range
when
they
are
in
safe
range,
the
movement
of
knee
the
more
mu'minin'
it
actually
is
better
for
you
remember,
we
need
the
nin
like
the
movement.
Okay,
so
walking
or
even
Romney.
Okay
running
have
other
problems,
but
in
terms
of
knee
angle,
both
walking
and
running.
Okay.
C
Now
we
talked
about
how
do
we
protect
our
knee
I
have
a
list
of
them
all
the
ratings?
Okay.
So
we're
going
to
go
through
this
we're
going
to
run
over
a
little
bit.
But
let's
go
through
this
knee
pain,
normal
and
sixty
degree.
Okay,
try
not
to
do
those
things,
especially
when
you
to
cottony
or
to
housework,
okay,
we
have
chairs
and
we
have
table
so
they
prevent
that
we
can.
We
can
try
to
avoid
bending
our
knees
at
depending
of
the
knee
okay,
but
at
the
India
they
India
on
their
poor.
C
Okay,
if
when
you
are
sitting
for
them
from
sitting
to
standing,
it's
a
big
problem
for
other
people,
because
their
knee
is
bad,
so
the
young
people
they
can,
they
can
be
sitting
and
then
chime
up
totally
using
their
knee
joint
to
support
their
body
up.
Okay,
don't
do
that?
Okay,
when
you
from
sitting
to
standing
still
from
sitting
to
standing,
you
basically
can
roll
and
using
your
elbow
and
your
hand,
to
support
your
body
to
get
up.
Okay
when
you
get
up,
try
to
use
the
support,
be
kind
to
your
knee.
C
The
other
thing
we
want
to
watch.
How
is
the
co
soft
knee?
This
is
basically
locking
the
knee
and
softly.
Knocking
Annie
is
like
this
okay
and
soft
knee
when
you're
like
in
a
need
this.
This
muscle
is
very
tight,
but
not
they
are
not
sharing
the
burden.
When
you
to
the
soft
knee,
you
are
engaging
your
core
muscle,
okay,
back
leg
in
a
martial
art,
you
always
have
to
do
a
soft
knee.
If
you
lock
the
knee,
it
can
be
easily
knocked
down
by
your
enemy.
Okay,
so
you
are
weaker.
C
C
So
a
lot
of
activity
you
can
try
to
avoid
locking
the
knee,
like
the
fur
like
the
first
one,
is
not
good.
Okay,
it's
pressing!
It's
a
diesel
leg
pressing,
but
if
you
lock
the
knee
and
do
it
is
not
good
okay
or
that
when
you
standing
when
you,
when
you
standing
doing
something,
okay,
try
to
have
soft
knee
okay,
don't
try
not
to
lock
the
knee
too
much
okay
and
like
when
you
jump.
C
You
want
to
land
with
a
soft
knee,
because
this
cost
much
less
probably
into
the
knee
joint
okay,
the
other
one
I
want
to
mention
is
a
kneecap
in
line
with
a
second
toe.
This
is
just
saw
something
for
you
to
remember.
The
idea
is
see
we
actually
have
the
the
three
bones
right.
So
if,
if
I
stand,
if
I
stand
like
this,
the
knee
and
my
second
toe
is
in
line.
C
My
my
knee
is
a
in
a
good
position,
but
if
I
do
this
okay
and
try
to
move
this
way,
okay,
it's
I
will
impact
my
knee
okay.
So,
just
remember
that
when
you
do
martial
out
of
when
you
tense
make
sure
your
knee
and
your
second
toe
in
line
okay.
So
this
is
a
martial
art
like
when
you
go
up
when
you
do
the
stepping
exercise
make
sure
you
don't
turn
turn
the
knee
in
war
or
that
when
you
do
a
squat,
the
the
second
one,
though
the
second
way
is
a
very
common
mistake.
C
Okay,
try
to
avoid
this,
but
you
can
see
by
looking
at
a
picture.
You
see
how
much
the
knee
is
taking
a
burden,
especially
inside
of
the
knee
okay,
when
you
tense,
that's
why?
When
people
think
they
use
more
the
front
part
of
their
leg,
because
when
you,
when
you
land
on
when
you
move
with
the
front
part
of
your
leg,
it's
easier
to
avoid
this
problem.
C
If
you
tense,
with
you're
here
on
the
ground
like
if
I
do
this
the
here
on
the
crown
and
then
when
I
turn
become
appropriate,
but
if
I
do,
if
I
have
the
the
front
part
of
your
leg
on
a
crown
in
turn,
I
will
turn
like
this
a
turn
with
the
here.
Okay.
So
when
you
pins
make
sure
don't
they
say
well,
I
can
advance
we.
My
name
is
Beth,
but
if
you
do
it
properly,
you
can
tense
for
a
long
time.
It's
a
enjoyment
of
life.
C
Okay,
when
you
go
up
and
down
the
stair
with
the
knee
pain
for
so
you
go
side
way,
okay
and
one
feet
at
a
time.
One
feet
at
a
time:
one
feet
at
a
time
and
good
Nikko,
our
first
be
Nikko
go
down
first,
okay,
so
they
have.
This
is
to
make
it
easy
to
remember
good
thing,
go
to
heaven
and
passing
go
to
hell.
Okay.
So
this
is
how
you
remember:
okay,
hiking
hiking!
C
You
need
a
stick
and
make
sure
you
adjust
the
length
of
stick
when
you
go
up
or
down
the
here
to
support
your
body
when
you
have
to
go
very
steep
here.
Try
to
go
side
way
seem
the
same
same
principle
as
the
stairs.
Okay,
one
pound
of
weight
loss
is
a
full
pound,
less
pressure
on
a
knee.
So
it's
causing
keep
the
knee
warm
because
the
knee
does
not
have
a
prop
ratio
that
does
not
have
a
proper
base.
C
So
so
a
lot
of
times
when
the
knee,
like
you,
can
feel
the
people
with
knee
pain,
I
usually
touch
their
knee.
If
it's
really
cold
I
say
throw
a
blanket
over
there.
Okay
there's
something
easy
to
do,
but
you
can
keep
the
condition
of
knee
much
better
okay.
So
this
is
a
no
presentation.
What
I
teaching
you
is
the
things
you
can
do
yourself
to
relieve
your
own
pain,
and
you
just
need
to
do
it,
get
your
little
prison
and
go
home
and
practice
those
those
are
pain,
relief,
technique.