Pain free into old age. This is how you can succeed!

Did you know that you can stay fit until old age, maybe even until your 90's? And I am totally convinced that with the right tools, you can achieve that. And that is exactly what I want to show you in this video. And so you can feel directly what I mean, I will now show you three Liebscher and Bracht exercises. You can do these three exercises along with Ina, and I will guide you through them. These three exercises, we call them the big three. Why? Because with just three exercises, we can already cover a lot on the body, which will feel better afterwards. And so that you can assess this well, it would be good if you join in, Ina, take two or three steps, feel your knees, feel your hips, feel your back, move back and forth a little and feel your shoulders and get a little overview of how you are feeling right now. Because you should compare with your afterwards feeling. The more you notice this yourself, the better you can understand what such exercises can achieve. We start with the first exercise. Please stand in front of a wall, about half a step away from the wall, so that your arms are bent almost 90 degrees. And now you do the following. Push the inguinal region forward and pull the abdomen back. So, abdomen back and groin forward. And you keep doing this until you overextend more and more. And you can push yourself away from the wall with your arms. Exactly. You can also drop your head. That depends a bit on how uncomfortable it is. If it takes a lot of concentration to keep it from becoming too much, then it's better to leave it out for now. But if you can keep the head in that position, then it's fine. And now we breathe in deeply. And now you try as Ina does, to push the pelvis, the groins further and further forward and to overextend the trunk and to come back further and further. But don't overdo it. Stay exactly as you are, so that you can still bear it well. Stay exactly in the limit. Breathe in deeply. Breathe in deeply, breathe out deeply. Keep breathing. And now we'll start with the strength training, because we always do strength training in stretching. Ina, try to push the wall away a bit with the strength of your torso, so from the hips, from the abdomen. But do it very gently, like, a little nudge. And relax again and go a little further into the stretch. Afterwards, it always gets better. And again, you press a little against the wall, but don't overdo it, especially if you're doing it for the first time, then don't put too much force into it. Let the body get used to it. So, and then let go of the wall and bring your hands up and actively pull yourself a little further into hyperextension with two or three breaths. And come out slowly. So, and now walk a few steps. Ina, calmly walk along as well. Take a few steps until the body feels normal again. And then feel inside, feel your knees, feel your hips, and feel your back. If you have overextended your head, also feel into your neck. Okay? It may well be that something already feels better there. Why not leave us a comment. Yes, right after the first exercise. Now we are going to do the second exercise. Stay in that position, Ina. Feet shoulder-width apart. And now we do it the other way around. Now we are not going into hyperextension, now we are going into flexion. Bend forward and simply support yourself with your hands on your knees, on your legs, depending on how far down you can go. That's very good. The knees must be fully extended and you can also round the trunk, Ina. Round down here. Exactly, just let yourself hang. Just let yourself hang and the legs are completely straight. The knees are fully extended. And you don't have to come as deep as Ina. It's enough if you come up to here. Doesn't matter. The main thing is that you stretch it and hang in there. Where does it hurt now? It hurts in the back of the knee, at the back of the legs, and probably in the lower back. Then just stay like that and only go in as far as you can tolerate for about two minutes, give or take. It should still be just bearable. Knees must be straight. Stretch nicely. Breathe in deeply. And if you notice, oh, you really wanted to come down to the floor with your fingers and you overdid it and actually it was too much, then relax a bit and go back a bit so you don't have stop doing the exercise all together. That is the worst thing that can happen, because then you won't have any effect if you come out of the stretch too quickly. And now hold on tight. Depending on where you are, hold on tight. Maybe you could show us at the back that you're holding on to your calves. It is best to grab from the outside, around the calves. And put a little tension on your back, as if you wanted to come up. Relax again and go a little further into the stretch. And again, give a little pull on the back, relax and continue into the stretch. And then let go your hands, bend your arms 90 degrees so that they are off the ground and pull yourself up again with your own strength - no, you don't need to lift yourself up, just let yourself hang so that you don't touch the ground and pull yourself down with your torso. Using your own torso strength now. Yes, then you come back up. And take a few steps. Take a few steps. At first, it is of course a bit difficult, yes. Then take a few steps, walking is very important. And now feel inside, feel your knees, feel your hips, feel into your back, yes. Maybe even the neck, because you have your head down. How does it feel? Do you notice that something has become freer? It could be. Yes, don't think that after one exercise it couldn't happen so quickly. Sometimes you will be really surprised. Well, let's go to the following one. Okay. Now we are going to do the third exercise. Now please go in front of a corner. I'll give you a moment to find a corner. If you don't have a corner, then go into a door frame. If you don't have one yet, you must also have a door frame, yes. There is hardly an apartment without a door, yes. Corner or door frame, corner is better suited, but door frame also works. Please hold your arms horizontally. Just stand in front of the corner, don't touch the wall yet, just stand in front of the corner. And then you go a little higher. About up to here. About 30 degrees. You'll see this angle here, touch the walls with the palms of your hands, both of them. Step back with one foot and a little forward with the other foot. And now you may already feel the tension here, along the arms, into the chest, the same on the other side. And now you go with the upper end of the sternum, you keep going further into the corner. The elbows are fully extended. So start with that. Let's start with that first. Go further in. Elbows are extended. Try not to arch your back. And if you can already target that, if not forget it, don't worry. And push the upper end of the sternum further into the corner. And as I said, it pulls into the arm, it pulls across the chest and the other side as well. And take a moment to enjoy what you are about to feel. That's almost impossible. Okay. And now we will also do strength training there. That means, you stay as you are, but you press as hard as possible against the walls with both hands. Press really nice and firmly. Press really nice and firmly. Without moving the body back. The body stays where it is. And relax and go further in. Relaxing does not mean coming out of the stretch, but going further in. Because after we have done the strength training, we will continue. You have already experienced this effect. Ina, how are you? Is everything OK? Okay, Ina is looking forward to it. So, and now again. Press against the walls with both hands. Press firmly with both hands. Press firmly with both hands. A little tighter, a little tighter. And now go in properly. Maybe another 10-15 seconds. Stay within the tolerable pain range. A little further in. A little further in. A little further in. Okay. And now come out. Pull again, turn around, Ina, turn around. Pull your arms back again actively. Pull again, pull, pull, pull, pull, pull. And let them drop. Okay, what do you feel now? What do you feel? Do you feel the same as what Ina feels? What do you feel, Ina? Yes, I feel lighter. What do you feel in this area? Free. That is what everyone feels. In the last 37 years, as long as I have been doing this, I have never had anyone who did not feel better after this exercise. Okay, and this feeling, now it comes to the point, because the title of the video is that you can be fit into old age. I have added, as well, that you can stay fit until your 90's. What can we do about it? If you feel so light all over your body, like right now after this last exercise or also during the other two exercises, where you noticed that the knees became lighter, the hips were less stuck, the back somehow felt lighter. If you regularly do this training for your whole body, then you have a real chance of being really fit into old age. And I always say, the only thing you need are the right exercises. We will show you. And then the discipline, to do them daily. And, on our part, we'll make every effort to keep you motivated. And let me point out to you that our goal is to be able to dance even at 103 years old, play soccer, and ride a bicycle. All these things. Yes, I believe in that, really. I believe in that. Ina as well, as you can see. Ina has been with us for a long time. So, as you see. There's nothing to lose! But what is there to gain? A completely new attitude to life and the conviction that you can do a lot to avoid being at the mercy of fate, which is what most people feel. Because most people believe that at 60, at the latest 70, definitely by 80 it will only get worse. The artificial joints must come. The pain is coming. The immobility is coming. That doesn't have to be. At least not to this extent, as it normally happens. And everyone thinks it's normal. But it is not normal. But there is only one single reason to find out. One single possibility, more precisely. To find out if you can handle it. Whether you can do that. Whether it works to be fit into old age or not. You must do it. And if you don't do it, then you have missed the chance in this life. And now let's move again. Ina once again. Walk straight again. Just feel what has happened now. Feel again, the chest, the shoulder mobility, the back, what it does, the hip, what it does, how the knees feel. Okay? Do you notice what can happen there? Because we have only done three little exercises. Imagine what happens when you take care of your body regularly, every day. And that must not be more than 10, 15 minutes. Yes? That's enough. So I hope you have now felt enough somehow that you have to think to yourself, this is my chance. I have to at least try that once. And if you want to subscribe, then click here, if you haven't done it already of course. And click the bell. If you subscribe now, please don't forget to activate the bell so that YouTube can remind you, Ina and Roland are back and want to show you an exercise. Yes? Goodbye, until next time. Goodbye.