with the speed of light, the cloud of dust, and the hearty Pio Silver, the lone ring. In the early years of the western United States, the local sheriffs were powerless against the bands of outlaws that roamed the frontier. The honest settlers often took the law into their own hands, and a man accused was a man convicted. The primitive courts were ignored, and hanging for even minor crimes was an everyday occurrence. It was then the Lone Ranger fought to prove that justice and violence could not exist side by side. It was the force of his example, his strength and courage, that held the pioneers true to the American ideal, and finally made possible the winning of the West. Return with us now to those thrilling days of yesteryear. From out of the past come the thundering hoof beach of the great horse Silver, the Lone Ranger rides again. It was early afternoon, and the cafe at San Marco was nearly deserted. The bartender dosed behind the bar, and two cowboys sat at one of the tables. The first, a tall, lanky Texan, studied an empty glass. The other, smaller than his companion, olive skinned and dark-haired, gazed out at the sun-baked empty street. Oh, he's hot. I'd just been waiting for somebody to tell me about that. I didn't figure it could be below zero, but I've been wondering if it was hot enough to really call hot. It is, and you already are hot enough. You can't go back to sleep now. Had me worried. Somehow I do not think you are funny one little bit. I suppose we can afford to buy another drink. You still try to be funny. How much further before we get to the railroad camp? A hundred miles. We will stay here until it is dark, and then ride again. Pedro, you want to work on the railroad? Do I want to? Give, uh, it is not that I like to work at all. Ah, me neither. It is it now and then, just enough to keep in practice I'd like to eat. Yeah. Well, I ask you, is there any ranch you would take on men in the middle of the summer? They all have full crew. There is not even place for Pedro Martinez de Salvatte Runiega. Yeah, that goes for Pete Lacey too, I guess. So? Work on the railroad, Pedro. I don't get your Spanish blood in the uproar. I tell you what? What? I try for it to get another drink. On credit. Ah, you're talking, son. Hitch up your belt and remember that your great-grandpappy was a conquistador. Well, it is so. Do not laugh. I'm not laughing. After taking a look at that bar, keep on the wish your grandpappy was here to back you up. Well, I go. I hope you can talk yourself into it. See, I go now. What the? I would like two more drinks. All right, put up your gun. You don't have to tell the place down. On credit. What's that? On credit. I want two drinks on credit. And you woke me up for that? I am Pedro Martinez de Salvatte Runiega. I don't care if you're general grand. I will pay you soon. My word, it is good. Now listen, cowboy. I don't know you. I never saw you before in my life.  I'm not the regular barkeeper and I can't give you any credit. Here's the boss now. If you want to argue, you can argue with him. All right, Joe. I'll take over. I'll meet you at the cabin. When? As soon as Cy gets here. Good. At this time, Bray wants a drink on credit. I'll see you later. About sundown. Hey, senior. Forget about it, Pedro. You two traveling together? Yep. Where you heading? To the railroad camp. We are going to work in crew. When we get our force, Bray, we will send you money. No need for that. The house can afford a drink. Oh, gracias. Sure are thirsty, mister. You did set him working for the railroad. Your health, senor. It is the only kind of a job we could get. You don't know of a ranch around here that would hire us, do you? He is Pete Lacey, the best bronco buster in the state of Texas. This is Pedro Martinez, a top hand if they ever was one. Do not forget my lariat. He can rope a jackrabber with a 60-foot line. Not only one hind foot, senors. Both hind foot. Well, as a matter of fact, I may be going into the ranch and business myself. Oh. I'd like to buy some land here in the valley.  When you get around to it, you can send us word at the camp. Oh, wait. I've been having some trouble with the men who own the land I wanted.  I wonder if you two would act as my agent. Yes, senor. When you deliver the deeds to me, I'd give you $100 a piece and a job to boot. You've hired somebody, mister. The name is Fraser.  You'll keep away from the cafe till you get the deeds. What will we use for money, senor? I'll give you all you need right now. You... Will you thrust us with it? I can afford to. My men will see that you don't leave the valley. You don't have to worry about us, Fraser. We won't try on a double crew. No, senor. You have the war, the pay, the martineries. Yeah, yeah, yeah. But this land you got picked out. Can you tell us where it is so we won't make any mistake? I got a paper and pencil here. I'll draw you a map. You won't have any trouble. Now, this is the valley. The river runs smack through the middle of it. Now, here's the circle bar, the lazy D and the bar N. They go over as many miles Which one you want? I want a part of all three. I notice that most of their land is north of the river. But each of them got a strip on the south shore. Yeah? It's those three sections I want. I'll pay $5,000 a piece for them. You... You'll give us $15,000? I get it here in the safe. I'll give it to you right now. Pete, you feel like millionaire for a little while. Oh, it's a lot of money. But I've been thinking, Fraser. Pedro and me ain't as pretty as we might be. Those ranches are going to ask questions. What do you mean? They'll wonder how we got so much. They might decide we were outlaws. That's taking care of each of you enough. Now, here's the $15,000. And here's an advance on your hundred. $50 a piece. You can buy yourselves new office before you start making your calls. Just look at those boots, Fraser. Got cracks in them like the Grand Canyon. We'll get ourselves all decked out this afternoon. It is almost so good to be true. We'll start rounding up those deeds for you tomorrow morning, Fraser. You'll start tonight. I can't tell you why, but I want to own that land by tomorrow night. There's no time to waste. You will! You have the world afaith! Don't worry, Fraser. Whatever your reasons are, they're good enough for us. Yeah. I guess you boys will come through for me all right. You're strangers. You come from the West. You shouldn't have any trouble. But if you do, just remember that I never saw you before in my life. It's awful dark in these woods, Pedro. Yeah. You sure we're on the right trail? Yeah, but as soon as we get out of trees, then we'll ride for half a mile more, come to the river, circle by a ranch on the other side. These woods will make a great place for murder. Are you coward? These new boots are awful, Purdy. I hate to have anything happen to them. Nothing will happen. We've got $15,000 on us. Do you have to tell the whole world about it? I'll just talk to myself. Then do not have to yell. Rain up there, reach for the sky. Pedro, that boy's coming behind us. He's got the droop on us. We'll spy a little boot. You can turn around now.  We can't... Just as you were passing, we decided you ought to stop and say hello. Well, it is great pleasure. We can't tell you how great, mister. I was just fiction to say goodbye to $15,000 and a pair of new boots. $15,000? That's right. Hand it over. I'll take it back to the bank. What did you get us? Oh, but no, no, senior. We would never steal. Not with you and Tonto around. I'd still like to know where you got it. I got it from the bar. That's interesting. The right section would be a good investment. We're going to get ourselves a hunk of the lazy D in the bar end, too. You're acting for someone else, aren't you? Well, yes and no. You tell the whole truth when the masked man asks you a question. Say, senior, we asked for someone else. Have you come from the west or the east? From the west. We were broke when we hit town, but we got... Then you're buying the land for someone in town. I know you to say we get into town and go into café. Everybody know that man named Fraser owned the café. It is not saying anything at all, eh? Thank you, boys. That's all I want to know. Is there something wrong with what we're doing? I'm not sure. We promised to buy land by tomorrow night. That's your business. I have an idea that Fraser is behind the rustling in this district. But that has nothing to do with buying land. If he's rustling, we will not work for him. We will not take his money. But we have already, Pedro. Don't tell me I'm going to have to say goodbye to my boots. You're sure he's all right? If Fraser is a crook, it may be all we need to expose him. Go ahead. That makes me feel a whole lot better. But don't give the deeds to Fraser. Not until you've seen me. When will that be? Where? You can visit all three ranches tonight. Sure. When you finish with your business, come back here and make camp. Wait here for me. See you, senor. I may not get back until tomorrow night. But don't leave. No, sir. Adios, then. Ready, gentlemen? Come on, silver. Get him up, scound. Adios! I will still bear away! We're riding through the fork. Uh-huh. What do you think? We know that Brian left the railroad camp three days ago. He should have reached here by yesterday at the very latest. That's right. He passed through Bennett City a day ahead of us. That's what men in store tell Tonto. Between Bennett City and here, there's only one place on the trail he could have gone wrong. You may have turned to the right instead of the left. You'll find out very soon. Yes, Tata. But where does that trail to the right lead? You may have found out too late. Maybe so. There it is up ahead. Come on, silver. Get him up, scoundrel. There's a rail ends at that cabin. Looks deserted. No light. We'll have to investigate. Pull up, Tata. We'd better lead the horses from here. Better we circle cabin. Go around back. You're right. There seems to be a lock on the front door. That's unusual in this part of the country. You think we find railroad men inside? I almost hope we don't, Tata. Come on. There. I'm going to climb through the window, Tata. You'd better stay outside. No one out here. Time to come with you. All right. Someone over in that corner. A lamp on table. Light it. Here. Here, lamp. It's Brian. Past man and a ninja. Are you outlaws too? No, Brian. How do you know my name? There isn't much about the railroad we don't know. But who tied you up this way? A half a dozen of them. One called Fraser. That explains everything. I talked too much. He said to take me into San Marco in the morning. When I told them why I wanted to get there, they tied me up. It wasn't hard to figure what they planned on doing. But what's the idea of the mask if you aren't an outlaw? Him, Lone Ranger. Lone Ranger? Honest? Well, no wonder you know about the railroad. I've heard the boss speak about you a lot. That's silver. Put out the lamp, Tata. Someone coming? There's a woman. We should be able to see anyone on the trail. I don't hear any horses. There they are. They've stopped. A whole gang. I'm afraid they saw the light. They're a tough crew, mister. We'll be awful lucky if we get out of this alive. Get down! The curtain falls on the first act of our Lone Ranger story. Before the next exciting scenes, please permit us to pause for just a few moments. Now to continue our story. Fraser and his men, returning from San Marco, saw a light in the window of their cabin hideout. They left their prisoner unguarded. They knew that Brian could not have freed himself. Fraser gave the order to open fire. Pour it into, man. I don't see any horses. I heard one around in back. We'll see that they don't escape that way. The rest of you, man, stay here. Come on, Joe. There's no sign of light in the cabin. Who could it be?  What do we do with it? Hold him until tomorrow night. That's all we have to do. You sure those two cowboys won't try to double course you? They haven't got enough brains. Boss! There's a white boss in the paint. A couple of men getting out that window. Let him have it. We got to the horses.  What do we do? We can't catch them. Rain up at the cabin. But one of those hombres might have been the railroad man. If he gets away... I don't think so. They're both too big. Better pass the word along to the boys before we go in. They'll fill us full of lead. Hold your fire! Hurry up to the window. Brian, we left you gagged. What do you want? He's free. Maybe he's got a gun. He wouldn't have answered if he did. Light the lamp. Still tied up, huh? But he isn't gagged. Who are those two men that just hightailed it out of here? The last man in an engine. What do they want? They took the gag out of my mouth and asked me who I was. I told them. But they left you here. You can see for yourself, can't you? They were outlaws.  Well, maybe so. Maybe they found out all they wanted to know. Did you tell them why you came to San Marco? I didn't have to. They knew? They seemed to. Somebody else is on to the deal. A masked man can't do nothing about it. I don't like it. You stay here, Joe. Where are you going? I'm taking the rest of the boys back to town. We've got to find those two cowboys before the night's over. Pete and Pedro had met with no difficulty in buying the land. A grout in the accepted fact that the new railroad would not pass through the valley made the ranchers willing and eager to sell. The deeds in their pockets of two cowboys returned to the spot where they had met the lone ranger. There they unsaddled their horses and unrolled their blankets. An hour they waited beside the campfire and then... It must be two o'clock, Pedro. We'd better hit the hay. See? The masked man, he will not come until morning. Will you give me a hand with my boots? They might be pretty, but they might be tight. All right. I'll pull them off. Oh, you can't do it that way. Turn around so your back's toward me. All right. I'll push you with another foot. Yeah! Yeah! I didn't! I pushed Pedro Martinez de Sofa de Rognac on his face. I don't know. It would come off so easy. With these insults, you pushed me on my face. I didn't. We will fight the door. All right. Tomorrow at sunrise, I'll go to sleep. No! There's someone coming. It's a white horse and a paint. The lone ranger in Tonto. We will postpone the door. We got the deeds all right, masked man? I know you did. You do? How do you know that? Tonto and I have stopped at all the ranches. Let me see them. Pedro? Yeah, right here.  The ranches have signed them, but you didn't. No, no, señor. Frazer tillers not to. He will take them to the land offers, have them registered in his own name. Do we let him, masked man? Shall we give him the deeds? I'll keep them for the time being in... Wait a minute. Is something wrong? Is this the land Frazer told you to buy? See, circle bar, lazy D and bar N. Yes, I see. The boys, most of the ranches have gone to town. To San Marco, you mean? Yes. At this time of night? I think you'll find them in the cafe. They're looking for you. What for? You'll find out when you get there. It's time you told them you were acting for Frazer when you bought this land. You want us to go to town right now? Right away. Tonto and I'll meet you there in a little while, just as soon as we've taken care of some other business. We will go, señor. Ready, Tonto? Come on, silver. Get him up, shallow. Silver away! Frazer's search for Pete and Pedro had been unsuccessful. It was shortly after he had led his men back to the cafe that a hard-riding band of ranches and cowboys raced into town. Their horses thundered to a stop in front of the cafe and the angry murmur of their voices could be heard inside. That sounds like a mob coming this way. They got nothing on us, though. Remember that. Frazer! What do you want, Jeff? We want justice. That's what we want. We're looking for a couple of ordinary sidewalkers that cheated us out of our land. I don't know what you're talking about. They called themselves Pete and Pedro. One of them is a big yellow-haired Texan, the other short and dark. I never saw him. We'll get him.  They bought a section of peace from us. Well, there's no law against that. We didn't know the railroad had changed its plans and was coming through the valley. The railroad would give us three times what those hombres gave us. They cheated us. You sure about the railroad? The man who smitten an engine tool is coming straight from headquarters. What's going on out there? Send him along in here. He got the money he gave us right here. Hand over those deeds. Well, are you waiting? We have a message for you. What message? It was not for ourselves that we bought your land. No. Frazer hired us to do it. That's a lie. You give us $15,000. No, I don't believe them. They see they're in trouble and they're trying to get out of it. I wouldn't put a pair as your Frazer. I always figured you and you might have been wrestling our cattle. You've got no proof of that and I never saw these two before in my life. I use your brains, Jeff. If I gave them $15,000, would I deny it? You might to save your neck. We mean business cowboy. Hand over them deeds. We do not have them. You see this rope? We aim to use it if you don't hand them over to Pronto. Head roads tell you the truth. We haven't got the deeds. Where are they? Right now, we do not know.  Just wait a while, Jeff. We're not waiting any longer. Tie their hands behind the back. Get them on the horses and ride them out of town. We're heading for the big cottonwood men. Pete and Pedro were hustled out of the cafe and lifted to their saddles. Jeff rode in front of the self-appointed posse and the town was left behind. A thin streak of light rimmed the eastern sky as a giant cottonwood loomed on the trail ahead. That's it. Passling those ropes over the big limb. I'll do it. You're not in this frizzy. I don't like a dirty deal any more than you do and I'd sure like to make them talk. Hurry it up then. Give me a hand, boys. Back up their coyouses a little. That's it. Hold it now. You change your mind any yet? We'll tell you the truth. There's nothing more for us to say. No use wasting our breath. Who'd have been here before long? All the more reason why I should save it. I got a few goodbyes to say. See, adios, Pete. Goodbye, Pedro. And goodbye, little boots. I wish I could wipe you off just once more. Why for do you call them little boots? You've got the biggest feet in America. What's that? The biggest feet in America.  Scum? That's what I said. Saying hard things about my feet. They never did you no harm.  You won't tie my hands and I will fight dual with this man.  That suits me. Give me the chance, Jeff. I'll pump him full of lead just on time. Don't pay any attention to him, Jeff. Sit still so I can get this noose around your neck. Too bad, Pedro. Might have worked. It was worth it, right? Do you have to pull the noose or tie it already? It's your last chance. Where's those deeds? Listen, Pete, deeds are coming, Jeff. Can't you hear those horses? I can see them, too. It's getting light in the east. It's the mass man and the engine. The same ones that told us about the railroad. There's somebody else with them. Yeah. A couple of hombres. Joe and Brian. Don't let Fraser get away, Jeff. Looks like he's trying to make a break for it.  What's going on here? You can see for yourself. These are the hombres that cheated us out of our land. Have you got the deeds to it? I have. Then hand them over. Not so fast, Jeff. If they knew, Fraser said that he did not give us money. You deny giving them $15,000? Why, yeah. It's certain that no one else gave it to you, Pedro. The land you bought must belong to you. We got something to say about that, and we've had enough plawering. You've listened to me once before, Jeff, and you'll listen to me again. Not for long. It won't take long. And here's the man the railroad sent to buy your property, Jim Bryant. Howdy. Suppose you tell him which sections you want, Brian? Why, sure. Everything on the south side of the river. The south side. That's right. But the land we showed was on the north side. Exactly. You still own the land the railroad wants, and Brian is ready to do business with it. Cut the ropes for those boys. Pete, I tell you it was the land on the south side we should buy. Yeah. You tell me I am wrong. You say we buy land on the north. I sure did. I can't understand how I was so plum-for-getful. So?  Ah, sometime, Pedro, sometime, Pedro, sometime, Pedro, something you'll have if rain, eh? What is that, Fraser? I'm just going back to town. I haven't got any business with Brian. I got some business with you. Perhaps you haven't noticed that Joe's with us. Bring him over here, Toto. Very good. And try this. Quiet down, man. We haven't finished yet. When Brian rode into the valley, he took the wrong trail and ended up at Fraser's cabin in the hills. He was made a prisoner. I didn't have nothing to do with it. You can't put all the blame on me.  You'll both keep quiet until I've finished. Fraser hired Pete and Pedro to buy your land. If he denies it, we can't do anything about it. But the hides are another matter. Fetch! After we set Brian free just now, Toto and I made a search of the cabin. We found a trap door. Underneath the floor of the cabin, there was a storeroom. It was filled with hides. You could hardly get down in the place. We only brought three with us, but they should be enough. Let Jeff see them, Toto. Ah, you look. Circle barb, that's my friend. Lazy D and Barron. That explains the rustling in this district. Fraser and his men have been sealing your cattle with a hide. Hey, there's cunks. We'll string them up right now. No, you won't. You'll put them in jail and give them a fair try. They deserve to hang. You let a judge and a jury decide that. Had to do what he says, man. You're talking to the lone ranger. He didn't know that, mister. Whatever you say goes. Round them up, boys. Take them back to town and throw them in jail. Yeah? Pedro. Si, señor. Whatever you do with that land is all right with me. Let's go, Toto. Ah, get them up, scoundrel. Come on, silver. Adios. Hold on, mister. What do you mean, Pete? What do you want us to do? If we keep the land, be sort of dishonest. We have no money to stock it. Being ranchers, we couldn't travel anymore. Oh, that is bad. I know. He wants us to give the land back to pay the ranchers for the cattle they lost. Hey, it's a good idea. That's what he wants, I'm sure of it. Si, señor. That is what he wants. The lone ranger is our friend and he always wants his friend to be happy. The story you have just heard is a copyrighted feature of the lone ranger incorporated.


and welcome back to Movement Matters. I'm your host, Christine Linders, physical therapist and board certified orthopedic clinical. I have a very unique episode for you today where I'll be speaking with two talented physical therapists at East Oahu physical therapy to give you expert advice on how to get out of pain and back to function. First, let me shed some light on what we noticed in your first visit with us that helps us determine what is causing you to have pain and what we, meaning you and I need to do to get you out of pain. Let's look at image number one. So while this might not look too bad to you, let's look at image number two to see how your alignment is.  That needs to be in a line, otherwise you're at risk for neck pain and back pain and even sometimes pain or tingling down your arm. In image number three, we see the same thing. You might think that you're supported because you're leaning against the back of the chair, but in image four, you'll see where your head and shoulder lie and your hips so far in front. That puts a huge amount of strain on your lumbar spine, on your low back, as well as on your neck. So in the next video, we will see something that we look at in the visit. And if you wanna play that a few times, you'll see that the right arm is traveling further behind the back than the left. And why uneven arm swing when you walk is a problem because that is extra spinal rotation and you can lift with low back pain. Now in the next video, it's a little bit more subtle, but you'll see as I walk, my left foot is turned outward. That is a problem because when your foot's turned out too far it shuts down your powerful gluteal muscles and could lead to conditions like back pain, knee pain, plantar fasciitis and even bunions or bunion pain. So in the next video, you'll see something that we all look at which determines what happens when you're going up and down the stairs, getting up from a chair and that is a single leg squat. And so while you're squatting on one leg, you'll see how I'm leaning over my left leg quite a bit and that is because I don't have balance. And in this part, you'll see that's perfect alignment, the knee and the hip perfectly aligned. And in the last video, you'll see how the knee is diving in when I do a single leg squat. So yeah, there you go. See that knee just diving in right there and that is going to lead you to having minuscule tears, osteoarthritis, hip pain, back pain and plantar fasciitis. So I just wanted to share that because those are some of the things that we look at you when you just walk into the clinic or you're walking down the hall and we can tell right away some of the faults or the dysfunctions in your body that are causing pain or leading you to have pain even if it's not the place where you come in with pain. So now let me introduce you to my coworkers, physical therapist and owner of East Oahu Physical Therapy Reina Ling Hawkins and physical therapist and new dad, Ikiyama wanna flood with his daughter, Keely Nahe. Welcome to Movement Matters, guys. Thanks for coming on. Thanks for having us, Kurt. Yeah, thanks for coming on. I love it, I love it. So I've been with you guys for two years and it's been just so amazing and I wanna know from you, maybe, Kiyawa and Keely is like having such a good time. Maybe, Keely, can you tell us what you look at when a patient first comes into the clinic and you're trying to figure out what you need to do and what strategies you need to exert with them or exercises you need to give them to correct their dysfunction? I think there's a lot to stay with that one but kind of piggybacking off of what you said, we look at Keely and I, we both look at movement. We look at patterns and how that kind of correlates to anybody's pain that they're seeing or functional impairments that they talk about and trying to give them exercises to not only create awareness, but an understanding on their pain, the type of pain they have and what to do about it with movement. Very well said. So, Reina, what do you look at when someone comes into the clinic? I think I look at imbalances, they're looking at like shoulder heights, head tilt, hip, level hips or like priestess to indicate a side bend and things like that. Trying to go off the chain and then back down again and just looking at imbalances and trying to fix those and then having them corrected and followed through with their home exercise programs. I kind of feel like it's something they usually do daily. So I always ask people like, if you're side bent to the right, you kind of sit like this with your foot underneath your right hip or something, it's usually something they're doing daily that they identify before I can identify because they know what they do everything. That's a huge point.  Those are the little things that make such a huge, huge impact on whether or not we live in pain or live pain-free. So Kiyau, since Kili's being such a good girl, tell us a little bit about your injuries and experiences of physical therapy or advice you have for the viewers on how that kind of formed you into a physical therapist that you are today. I would say one of my biggest motivators in becoming a physical therapist is I had an Achilles rupture. I must have been 20, 21, maybe another episode will talk about how the Achilles rupture happened. But long story short, I was given a lot of exercises to do, but I was young. So in my mind, I would think about, and I'll give it a little time. I should heal on my own. I should recover on my own. I didn't really do the exercises. And I feel like that added on a lot of other injuries. I have hip pain. I had knee pains, back pain. I got into lifting. I blew a disc. And I think a lot of that correlates to my Achilles rupture and not doing my exercises. So a big thing I tell my patients as well is even though maybe your body may recover, you may have compensated someplace else and to be aware of what your body's doing, what muscles are working, how they're working and how it carries over to what you wanna do is very, very important. One injury or the other adds up. Yeah, that's a key point right there. And I know from my experience with millions of injuries, how wanting it is so much more than just saying it.   You don't do any of these little, but I tell people, I know they may sound silly, but they're critical because you came in with dysfunction, we corrected it and now you need to educate it. Like you need to teach the body how to hold that correction and then you go back and you come back in next time and say, wow, I felt so great for three days, but gosh, it hurts again. I wonder why. And so it is critical. And we learned that from experience too. You know, I learned that I was injured before. And I learned that because I was doing my shoulder exercises all the time, which I still am doing now because I want to play volleyball and I want to stay at work helping my patients. And it's been a lesson that I've learned and now I'm teaching it to my patients. And so Raina, now with your injuries and different places you've had pain, how has that formed you with how you approach a patient? I think one of my biggest long-term injuries was like the chronic low back pain radiating down my right leg, which I actually had since PT school. I kind of managed it myself, but yeah, at one point I thought I needed to get epidural, but kind of pushed through that and then just try to align myself. But recently I came to you and you were able to look at my back because it's hard to look at your own back, right? So I kind of had an idea I have scoliosis, but you were able to look at it and break it down. And I followed through and did the exercises and also noticed what I was doing in my daily life.  And so that would make me rotate my thoracic because my lower body was rotating to the left, my thoracic would rotate to the right at L1. And so I had to, you know, figure out what it was I was doing in my life, my daily life to create that. And then you were able to help me to de-rotate me and open me up on that side. And I added the sleeping under the towel and just was really consistent with it to a point where now I stabilize my core, but I don't have to do all the little things.  But once you're like aligned just enough, you just need to hold it back. I love hearing that. Once you're aligned just enough, you need to hold it there. We don't need to be perfect. We just have to be better, right? That's awesome. And I know that that's the thing with us. Like you need help. We're physical therapists. We're experts at what we do, but we need help. And I'm in physical therapy right now. I saw you and Kea for my shoulder and I'm still coming on a little bit of a maintenance because I need to be able to use my arm at work and then enjoy a little bit of my activities outside of work. And I need the help because like you said, you can't see yourself from the back. You kind of feel what's going on and you can see so much, but you need someone to go at you and help you with the things. And that's what I like to tell people because we get a lot of patients that come in and they've had this pain for a long period of time. And we say, oh, did you have any injuries in the past? Oh yeah, but I was a teenager, but now they're 55. And that's why a mechanical fault they had at 15 years old that didn't cause them pain is causing pain and they're stretching and doing these things and they think they can manage. And even us, we do our best at managing, but you really do need help. You need someone to do a movement assessment on you to find those little teeny things that you and Kea are talking about that make the world of difference whether you have pain or no pain. So Kea, I know it killies me. I'm so great. I love it. So you have a little bit of an ailment going on right now. What are you doing for that? So I think this one started actually with being a daddy for the first time and doing a lot of rocking, trying to rock my daughter to bed taking about 30 to 45 minutes. Left foot, the arch started bothering me a lot.  Now is it correlated to my Achilles rupture? Maybe, not sure I've compensated throughout the years, but I actually saw Chris for this as well. Made a big difference in looking not only at my foot, but kind of up towards my hips. My left hip was a lot weaker than my right. And just in strengthening my hip and working on the way I was moving and doing management for myself while I'm at work, while I'm at home, while I'm doing my daddy duties, it made a big difference. I still get a little pain on the outside of my foot, but nothing compared to it was before, but kind of as we were talking about, and what we tell our patients do, it's very important that we do things to manage as much as possible. And we do things to teach our body what it needs to be taught, which takes time. It doesn't happen overnight. Aerial is important, padding is important, and we practice what we preach. That's what we do. And I learned a lot of the advice that I impart to my coworkers, my patients, my family, my friends are things that I have figured out along the way. There weren't anything I learned in physical therapy school, but I've had plantar fasciitis. I herniated a disc and got a weak leg and gave myself a tear in my plantar fascia. And it was because of like what Kyao just said, my hip was weak from the disc injury. And so I wasn't getting the control, like I showed you in those earlier videos. So my foot was just very mobile and I didn't know it was mobile.  And it was skinnier leg, but I didn't know that my foot was having that problem until all of a sudden I had terrible foot pain and I thought, wow, I actually went on crutches for it. And it was because the disc herniation in my back made my hip weak. My foot was moving all over the place and I started having these problems. So for me as a physical therapist, so many of the things that I learned to do these little manageings like you're talking about Kyao are from me trying to stand at work for years and have plantar fasciitis and a disc herniation and a shoulder pain and be able to manage that without having to sit down and do one hour of physical therapy at night. I do a little bit throughout the day like Reina was saying, if you're sitting at your desk crooked or sitting at your sofa crooked, you need to shift the other way or people at their desk, I have them do like this, like, hey, I'm doing it on TV right now. It's no big deal. You do five, your neck and your shoulders and your back, thank you.   I love it. What do you do with that? I'm actually rolling out my foot as we speak. I worked out this morning after all. Nice. Excellent. So Reina, any tips, that favorite tips that you give to people or anybody I know your work right now, any pearls that you just imparted to anyone today that we can share with the viewers? Today. So I had a patient today with scoliosis. I think one of the biggest things that helps people to realize what we're trying to do is to take a video of them, like how you showed earlier, or to take a picture of them. Because if I tell them all your side events this way and you're pinching the nerves, they're just like, it's over their head, right? So you take a picture and so cliche, but pictures worth a thousand words, they're like, oh my gosh, I look like that. And they're like this, you know? But they don't even realize it until they see the picture. And then they realize what you're trying to do. And then they actually do it because they understand what's going on. So a picture I think is one of my pearls because I take pictures of my patients that I take before and after and they're just like, oh my God, I'm so much straighter. And then they're motivated to be straighter because they can see it and they can feel better and all that. And they just have a better understanding of what we're actually trying to do. Instead of like, I just go to PT and they give me these generic exercises. No, we're actually trying to fix this side band or this rotation. And if they can see that, then it just really helps them to understand and to be on board with whatever our plan. Yes, yeah, that's true. The seeing, use another cliche, seeing is believing and getting on board with our plan. That a patient came in, I think a couple weeks ago, she's doing great. And she came in in the morning by 7 a.m. and she said, you know what? I guess the exercise that you give me, I'm doing them and they really work. And I kind of giggled behind my mask, right? And she heard me kind of giggle and I said, I'm sorry, I don't mean to laugh. Thank you for actually telling me that because from my standpoint and your standpoint and Reina and Kea's standpoint, of course they work. That's why we gave them to you. We didn't just give them to you because we wanted to tie up some of your time. That's a good bite step, Chrome, by the way, Kea. But I loved her sharing that with me because when we have a patient in the clinic and we're telling you these things, we're always explaining why, taking a photo and explaining why so they understand because you need to have a buy-in to do something.  You're gonna go walk five miles a day because someone says, I think if you wanna climb Mount Everest next year, you're gonna need to start today by walking five miles a day to try to get yourself in fitness and all that. And the reason, the why is so important. It's so important. I know we all do such a great job, Tara and Doreen as well at East Oahu, we do such a great job of explaining the why. I hear that from our patients and I hear the coworkers in the background and patients saying, oh my gosh, yeah, I never knew that was why.   And if you don't correct that one out, it's not that your duck footed, but if you just have one foot out because you sprained your ankle or had a bunion surgery or you were limping, that's going to destroy your knee over 10 or 15 years. And those are the little things that we like to correct. So Kiyau and Keely, what else can you tell our patients about certain exercises? So you and your wiper at home with this bundle of joy, are there any ailments that you have had from keeping her happy and bouncing her? Besides your foot, I'm thinking of like neck and shoulder and wrists, nursing and... Definitely my left shoulder. I always hold her on my left arm. So I'm kind of internally rotated. If you think of your posture, right, is in this position for a long, long time, right here. All these muscles get really tight, which as we know and we discussed with our patients that will affect your shoulder blade stabilizers, your rotator cuff muscles, just your posture stabilizers, which can affect function with just moving my arm. So when I do go and work out, I have to do a little bit more to loosen up this side. Just again, prep my body in her muscular education, patterning, get my body ready for what it needs to do. Yeah, that's great. Now, what about your wife? How is she doing? She is doing good. She's also a nurse. So she's on her feet for 12 hours at a time. And she's waking up in the night feeding Kiyau. She's taking her change of diaper when she's tired. She's not in the best positions when she's breastfeeding. So a lot of it is positional posture for her, but she's getting the back pains, the hip pains, the neck pains, the shoulder pains, a lot of pains. And what we're gonna do is awareness posture. I mean, I try to work on her when I can, but a lot of it comes down to, and she's being pretty diligent about it, changing her positions and her posture, as Reina was mentioning, not being in one position for too long. And when she breastfeeds trying different positions as well. Yeah, that's great for everybody that's home as a new mom or dad. You have this beautiful baby that you're caring for, and it's one of the best things you could ever do in your life, right? And so now you have neck pain, or some people get the wrist pain from holding like this. It's the tinnocidivitis here, and your neck and your back are hurting because you're breastfeeding, and you don't really even understand why you think I'm just tired, you're not getting good sleep, and all these things. And I have given a couple shows on different things, but stretching out your chest in the doorway and doing some breast, counteracting your sport of breastfeeding, your sport of holding the baby, your sport of doing this. Like, yeah, I was saying, he's stretching out his chest at the gym because he's using that muscle more. So you can enjoy your lovely baby and all the things that go around with that. As long as you're doing some exercises, I say to counteract that sport, that sport of breastfeeding, or bouncing your baby, or bending over the crib to pick up the baby. So we have a question. Should people think about saying a physical therapy? No physical ailments, but as a way to prevent future injury? That's the question. What do you think, Reina? I mean, definitely, right? We all have things that we do one way. I mean, just a good example is just golf.  Of course, this is only going this way, right? So I tell him, you got to do the other way. I think prevention is huge because you don't want to end up in so much pain and it's so much harder to get you out of that as opposed to when we see you a little earlier and we're like, okay, this is a little off, a little offless practice and then you're not gonna be in pain in a year from now, right?  Yeah, absolutely. What do you think? Oh yeah, well, me, oh, you know me, I'm all on for that. I actually came up with a plan, like I don't even know when I was living in New York City eight years ago, maybe it was 10 years ago, that I think insurance should all have like two, like one massage a quarter that's free and one physical therapy, total body assessment that's free with their insurance plan. And it has to be like physical therapists that are certified with a my program of how to identify these little nuances and biomechanical faults that are predicting injuries in the future, like the toe out, like the knee diving in, like looking at their sitting habits and seeing if they're slouching or sitting sideways, looking at the things that we all are so skilled at, but not everybody's that skilled at because we have lots of experience. And so I think it's great to come in for a movement assessment because as a matter of fact, I have three people right now, one lady has no pain, but she had some weakness from an ailment that she had and she came in and she didn't even have pain but she has one knee diving in. So I'm going to stop her from getting knee pain and a young kid came in because his doctor said, hey, I think your hamstrings are tight. You should go to a physical therapist from advice and he sits very crooked. He has scoliosis and he does have back pain but that's not why he comes and he's a computer science guy. He's 20 years old, maybe he's 18. And so those are people that I said, thank goodness you came in because we're going to just fix this little thing, the weak hip, and now you don't have to worry about in 10 years having terrible pain. I love those catches. I love those catches because I was that injured teenager that didn't have physical therapy and didn't really know about it. And so I love when I can help anybody, whether they're young or older, just stop a future injury from happening. I see your future, right? When I see you move and you're moving that way, I know that's going to cause a problem down the road. It's just not if, but when, right? Yeah, and it's amazing. It's so positive when the doctors actually are starting to do that now, like prevention, right? Yeah, what do you think about prevention? Prevention, I hope that 100% of the time with my patients as well, I mean, even though we work with them, a lot of what we're doing is trying to instill a long-term effect for them. But yeah, I always talk about prevention. I think it's very, very important. And I tell people as well, we brush our teeth two times a day to prevent cavities. Why don't we do exercises two times a day to prevent pain, right? I think I'd rather not be in pain. Yeah, that's so true. Me too, me too. I think that's great. So do you both have anything else you would like to say to our viewers about inspiring them to do their exercises or look at how they move or take the time for themselves to let someone help them with their pain? I think that an approach that we all have, all five of us, is that we look for the core, cause of the pain, the root cause, rather than just treating the symptoms. And I think a lot of people just treat symptoms and that goes along with the whole education. They're like, well, why are you treating my upper back when my pain's in my lower back?  So I think something that we do that's really important is we look at the whole picture rather than just kind of zeroing in on, oh, my pain's right here, okay, I'm gonna massage here. No, we need to look at why that. And I think that all five of us have that approach and I think that's really important. Yeah, 100% agree or no, that's exactly what we all look at. I always tell everyone, we're looking at treating the cause rather than the symptom and I tell them there's three things in general. I mean, there's more than three things. But number one, we have to change your postures. Number two, we have to change the way you move or they're up and down the chain. And number three, we gotta change the way in which your muscles work together and how they work together. We don't change that, it's hard to affect the cause and we're just treating just symptoms like Renan was saying, we do some massaging. Yeah, and then that way when you do it like, yeah, I'll say you're creating long-term change as opposed to, oh, I'm gonna feel better for three days and then I'm gonna be back there again, right? That's brilliant. It's one of the things that I've said since I started working with Urena and Kyao and Tara and now Dorena's. I don't know how Urena put together the team of physical therapists that you, we have there at ESOI Physical Therapy because everybody's so highly skilled, so inspiring and works so hard to help each person by looking at the big picture. I'm honored to work there. And so hats off to Urena for doing that. Well, I have to say thank you to both of you because I've learned so much from everybody, you know? We learn from each other every day, right? Yeah. And we work together. It's good to work with you Chris and Reina is a great boss. Thank you Reina. Thank both of you guys for being awesome. So we're gonna wrap it up. I am talking with Reina and Kyao at ESOI Physical Therapy and so the biggest pieces of advice that we have at the end of the show to give is do your prescribed exercises. Well, we correct these little nuances in the clinic. You need to take the part and do them at home. They will make a huge difference. Number two, small changes equal a huge payoff. Do these little silly exercises that help to stabilizing small muscles to support the internal frame. All the big muscles are usually fine and then see a highly skilled physical therapist for a movement assessment. If you have a question about something or if you have an ailment, don't wait 10 years before you have a, where you're on crutches like I was in New York City. Get some help right now. So thank you both, Reina and Kyao for coming on today and thank you, thanks to Hawaii for having us here and allowing us to be here with you today. We look forward to seeing you in two weeks and life is better when you listen to your physical therapist. Aloha.


The Yogurt and Nutrition Initiative is a unique collaboration between the American Society for Nutrition, the UK Nutrition Society and the Danone Institute International. And as past president of ASN, I think it's a wonderful opportunity to work with our collaborators and our colleagues. The overall goal of the initiative is to provide the science and the evidence base behind the health benefits of yogurt. And the most important thing was the collaboration with the American Society for Nutrition, because I think that when scientists are collaborating together, that's the optimal way of finding the answers to the questions that we ask. Our presentation tomorrow will be the first global summit. This is a multi-year interaction and we foresee many future summits around the world. So, for example, we already have a session planned at the IUNS meeting in Granada, Spain in September, and we're talking currently about further summits in Argentina and then in Asia, because we really see that there's benefits worldwide. We've known for centuries that yogurt is healthy food. And currently, there's a lot of emerging evidence showing health benefits of yogurt. So our initial goal is really to pull together that information and what is the evidence base for the health benefits of yogurt? Yogurt has its own specific health benefits within this large group of dairy products. And the aims are first to identify the scientific evidence to find the gaps in our knowledge and then to find a way also to communicate all what is known to the public. And so we also hope that the yogurt initiative will spur future research and involve collaborators from around the world. I think some of the most exciting implications are for some of the chronic degenerative diseases that are affecting the developed as well as the developing world. I think that first in science it's the fact that yogurt is a very rich nutrition food product. There are now all kinds of ways to evaluate the nutrition density and I think that we were able to define the specific role that yogurt has in this. And what we've found through that type of a study is that there's an association between habitual yogurt consumption and a reduction in waking as people age as well as better blood pressure parameters. A limitation of epidemiology is that it just shows that there's an association. So one of the aspects of the yogurt initiative would like to do further research so we can understand exactly cause and effect what aspect of yogurt is doing this. Is it yogurt itself or is it other healthy lifestyle behaviors that have also been associated with yogurt consumers? As a nutritionist all of us, me and others, we need to eat a variety of food. We should not limit ourselves to one food product but within the dairy products definitely consuming yogurt and more than it is being consumed currently in the U.S. would be a right thing to do. In the U.S. yogurt has a very positive reputation and people think that it's a healthy food. However we find that most people in the U.S. don't eat nearly as much yogurt as people around the world and on average we're only consuming about a container of yogurt a week whereas in many countries they're consuming one or two containers a day. So part of our goal here is to make the public even more aware as well as healthcare practitioners of the health benefits of yogurt so we can encourage more Americans to enjoy this healthy, delicious food.


Five ways to break a narcissist's heart Breaking a narcissist's heart It's very different to break any normal person's heart Narcissists are affected by different things to break their heart You must understand how their mind works They don't really care about love or intimacy They're more concerned with power and control And a threat to their power and control will break their heart one Validate yourself The narcissist wants to invalidate you They want to put you down They want you to feel bad about yourself So they will insult you. They will give you backhanded compliments They will invalidate you until you begin to invalidate yourself Until you begin to believe that you are unlovable They will target your self-esteem Because it gives them the ability to control you It prepares you to obey them unquestionably Because you feel less important As though you're there subordinate Which is why you must accept yourself You must have confidence in your qualities and abilities You must recognize your suffering and misfortune Instead of always putting the narcissist's needs first Trust your intuition and then you will no longer be under their spell You will be able to stop them from manipulating you if you don't value yourself Other people will determine your value for you to Slow it down Narcissus want things to move fast They will do anything to be with you They will want to move in with you They will start talking about marriage and having children and You may only have known them for a few weeks, but they may act charming And you may feel flattered that they want to be with you Because they will lavish you with praise and compliments But you need to slow it down You need to recognize that they are doing it Insincerely and with the aim of furthering their own interests three Don't react Narcissus are always looking for a reaction They're always looking for information or statements of opinion and They don't mind if it's negative Because if they can make you feel angry or upset it makes them feel like they have power over you As long as you react they feel like they have won Which is why you should always be in control of your emotions Because as long as they see that their actions are having an effect on you, they will continue to abuse you You must show no emotion You must be unresponsive for Set strong boundaries if you don't set limits The narcissist will easily manipulate you into giving in to their every demand They need someone who will do whatever they want Someone who isn't going to say no Someone who is easy Someone who is desperate for validation and approval Don't be that person Set strong boundaries. Don't let them use you five Don't accept blame The narcissist will try to hold you responsible for their problems. They will blame you for everything But you need to recognize your innocence Because you didn't know their intentions You didn't know what they were trying to do They kept you in the dark. You were uninformed They deceived you so that they could gain power So don't doubt yourself Remind yourself of your innocence Thank you for watching. I hope this video resonate with you Please like comment share and subscribe if you would like to donate My PayPal link is in a video description coaching inquiries You can email me at coaching at narksofivert.uk. Thank you for watching and I'll talk to you soon


The Supreme Court has affirmed the Delta State Speaker, Obore Wari Sherif as the right candidate for the People's Democratic Party in the state. Justice Jani Abubakar, who delivered the judgment, also dismissed the appeal of David Edebye for lacking in merit. The Supreme Court judgment has upheld the judgment of the Court of Appeal, delivered on August 29th this year. Hello, hope you enjoyed the news. Please do subscribe to our YouTube channel and don't forget to hit the notification button so you get notified about fresh news updates.