Participants: John Leaman, Randi Brewer, Dick Nunez
Series Code: BAS
Program Code: BAS000048
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 If you suffer from knee pain 00:16 or have experienced the popping and grinding 00:17 that happens every time you move, 00:19 you wanna stay tuned for Body & Spirit, coming up next. 00:50 Hello, I'm Dick Nunez, Wellness Director of 00:52 the Black Hills Health and Education Center. 00:54 Welcome to Body & Spirit. 00:56 Today, we're gonna be talking about knee pain. 00:58 Whenever people suffer from knee pain, 01:00 they don't know what to do about it. 01:02 They experience the grinding and the popping. 01:04 And they don't know that there is a simple solution 01:06 just by getting regular exercise. 01:08 Often times, it's simply caused 01:09 from an imbalance of muscle around the knee or a lack of. 01:13 So we're gonna focus on that today. 01:15 We wanna remember what the Bible tells us 01:17 about doing all to the glory of God. 01:19 And that includes how we take care of ourselves. 01:21 So we don't wanna just ignore something and think that, 01:23 well, maybe somehow it'll get better. 01:25 We wanna do something about it. 01:27 So that's what we're gonna do today. 01:28 So we're ready. So let's get started. 01:30 Helping me out today will be John and Randi. 01:35 And since we're focusing on 01:36 the lower body and the legs today, and the knee especially, 01:39 we're gonna start with lower body. 01:41 And what I'm gonna have you do is 01:42 I'm gonna have you lay down with your heads up 01:43 that way on your back. 01:47 One of the good ways to rehabilitate a knee 01:49 or to prevent knee problems 01:52 and stimulate the connective tissue around that 01:54 is by doing straight leg raises. 01:57 So we're gonna take one leg at a time. 01:58 And we're gonna raise it up and down 20 times. Okay. 02:03 When we deal with knee pain, the popping and grinding 02:07 often times we feel right underneath the kneecap 02:09 is a condition we call chondromalacia, 02:11 and that can be caused simply by the fact 02:13 that the muscles around the knee are not balanced. 02:16 One side will be stronger than the other. 02:19 There is a vastus medialis here, 02:20 the vastus lateralis over here. 02:22 And if one side is too strong, 02:23 it'll actually pull the knee cap over to that side 02:26 and you have that problem. 02:27 And by doing some exercises, 02:29 we can correct that, bring it back in line. 02:31 And they don't have the problem anymore. 02:33 We're going a little bit fast, slow it down a little bit. 02:35 How many we're on, John? At twenty five. 02:37 Okay, stop. 02:39 Okay, bend your knee slightly. 02:41 Okay, and up and down. 02:43 Okay, John, you'll be the counter for me. 02:45 We're gonna do 20 of those. 02:49 Often times people will have some inflammation 02:52 in the cartilage that is right in between the knee joint. 02:55 And that is caused by some type of injury usually or stress. 02:59 And they can get a little bit of a tear in there. 03:01 And it causes a lot of discomfort 03:03 or it feels like their leg is gonna lock up. 03:05 How are we doing now? Twenty. 03:07 Okay, bend a little bit more. 03:09 Okay, and do 20 more that way. 03:12 Another common problem is tendonitis. 03:15 It can be in the patellar tendon right above the knee 03:17 or the patellar ligament right underneath there. 03:20 That can be a problem or we can get 03:22 the ligaments on the side, 03:23 the medial collateral or lateral collateral ligaments. 03:26 And then we also parry through the ACL injury 03:29 which is the anterior cruciate ligaments, 03:31 which are ligaments underneath the knee cap. 03:34 Okay, 20? All right, let's switch legs. 03:40 Slower, slower. Not trying to kick footballs here. 03:45 You wanna just nice control. 03:46 You wanna feel the quadriceps as you're dong. 03:48 Able to feel those still? Okay, good. 03:52 By doing these exercises and having to stabilize the leg, 03:57 we get a good effect on the quadriceps 03:59 without extending the knee out. 04:01 And that's when lot of people get in trouble, 04:03 because if they have knee problems 04:05 or improper tracking, and they start doing leg extensions, 04:08 then they start experiencing more pain. 04:11 Okay, where we're at, John? 04:14 Okay, bend slightly. Okay now, up and down. 04:17 And when we do this bend, 04:18 as you can see we're not extending the leg at all. 04:21 We're keeping it in a steady position or a static position 04:25 as we raise the leg up and down. 04:27 But still we get an effect on the legs. 04:31 So even if you don't have knee problems at all, 04:33 this is a good way of helping to prevent you 04:36 from ever having those problems. 04:41 Okay, where we're at, John? 04:44 Seventeen, eighteen, nineteen, one more. 04:48 Okay, bend a little more. 04:51 Also, we find people who get like arthritis, 04:54 and they have arthritic knees. 04:56 They'll say, I don't want to do 04:57 any exercise as my knees hurt. 04:59 Well, if they don't, then the quadriceps 05:01 continue to get weaker, and if they get weaker, 05:03 what happens? 05:04 The knee starts taking more stress. 05:06 The best thing they could do is get on 05:07 a regular exercise program, get the quadriceps strong, 05:10 the knees will take less stress, and they'll feel a lot better. 05:14 Okay, where we are? Good, all right. 05:19 Turn on your sides. 05:21 What I want you to do, 05:22 is I want you to do a side leg raise now, 05:24 keep the leg straight and raise it up. 05:27 Okay. And down. 05:29 What we're doing now is we're getting 05:31 some of the abduction action in there in the gluteus maximus. 05:36 And also, we'll be working 05:37 what's called the iliotibial band, 05:39 which is a band that runs down the side of the leg, 05:41 and it connects in the lateral epicondyle of the femur. 05:54 Okay, we're gonna do 20 of these. 05:56 Where we're at, John? Good, okay. 05:58 Turn over the other side. 06:04 Okay, let's do them a little bit slower. 06:11 As you get stronger, you can add 06:13 ankle weights during these exercises. 06:15 But at first, especially if you have knee pain, 06:17 I would strongly suggest you don't 06:20 because by putting pressure on the ankle, 06:22 you could cause some other irritation 06:24 which you don't want. 06:27 So you wanna do these nice and controlled. 06:30 If you do them slowly, we'll get a good effect on those. 06:35 Okay, where we're at, John? Okay, three more. 06:41 And one more. Good job. 06:43 Okay, now we're gonna be on the--on your hands. 06:47 Oh, excuse me, on your knees and on your elbows. 06:51 We're gonna put one leg out straight. 06:53 Now we're gonna do some gluteal tie-in with this. 06:55 Okay, up and down. 06:58 Okay, let's do 20 of these, controlled. Good. 07:00 Try and contract the gluteus maximus each time you do it. 07:06 For those who don't know what the gluteus maximus is, 07:08 it's the part you sit on. 07:14 They are also the largest, strongest muscles in the body, 07:17 if they're developed. 07:19 Some have let them go. 07:25 Good. Okay, five more. 07:34 All right, switch. 07:36 When we do our exercises, 07:38 we want to have a good balance of strength throughout 07:40 the lower body so we focused on quadriceps first, 07:43 and then we went to the abductors 07:45 and the iliotibial band. 07:47 And now we're focusing on the gluteus maximus. 07:49 And in just a moment, we'll go after the hamstring area. 07:54 Let's do 10 more. 08:02 And five, four, 08:05 three, two, good. 08:09 Okay, put your other leg back up. 08:12 Now we're gonna flex the knee and contract the hamstring. 08:16 Good, we're gonna do 20 of those. 08:23 Reach all the way out, 08:24 think about flexing the hamstring. 08:26 It's like flexing the arm except 08:27 you're doing it with the leg. 08:34 Okay, we're gonna do 10 more. 08:36 One, two, three, four, 08:43 five, six, seven, 08:49 eight, two more, 08:50 nine, and ten. 08:52 Now, switch it. Good. 09:03 That's five, good, six, 09:06 seven, eight, good. 09:09 Focus on the hamstring each one, 09:11 10, 11, 12, 09:16 13, 14, 15, good, 09:21 16, 17, 18, 09:24 two more, 19, and 20. 09:28 Good. Okay, lay on your sides. 09:31 Now we're gonna stretch the muscles, 09:32 grab hold of your ankle, and pull back. 09:36 Having good flexibility will also help 09:38 if you have knee problems. 09:40 Just getting that range of motion through there. 09:42 Any time you restrict your range of motion 09:44 by not being flexible, then the muscles 09:46 tend to tie up and you can have irritation and pain. 09:50 Okay, if you can't pull your heel to your gluteus maximus, 09:54 then there is a problem. 09:56 Okay, turn over to the other side. 10:04 You don't want to bounce it back there. 10:05 You want to just have a steady pull. 10:08 We're gonna hold the stretch for about 15 seconds. 10:12 We have 10 more seconds. 10:14 One, two, three, four, five, 10:19 six, seven, eight, nine, and ten. 10:24 Good. Now let's go do a hamstring stretch. 10:36 And we're gonna hold that for about 15 seconds. 10:44 And ten, nine, eight, seven, 10:48 six, five, four, three, two, one. 10:54 And switch. 10:57 As you do this you can get 10:58 a hold of your ankle and pull yourself down. 11:01 Remember you don't want to take yourself 11:02 to a place of discomfort, stretching should feel good. 11:06 Ten more seconds. 11:08 Nine, eight, seven, six, five, 11:13 four, three, two, one. 11:17 Good. Okay, come on up. 11:20 Now we're gonna do some calf work. 11:25 Okay, put your hands on my shoulders 11:27 and let's go up and down on the toes. 11:28 But those who are at home 11:29 you wanna get on a stair step 11:31 or find a piece of wood or some type of block, 11:35 so that you can get a full extension of the calf. 11:45 Okay, let's speed it up now. 11:48 We'll vary the speed. 11:49 We'll make it a little more intense. 11:56 Okay, now slow it down. 12:04 And speed it up again. 12:14 And slow it down. 12:23 And one more time, fast, 10 times. 12:31 Okay, good. 12:32 Let's stretch the calves out now. 12:35 Step back, press the heel to the floor. 12:41 Okay, let's hold it for 10 more seconds. 12:47 And five, four, three, 12:50 two, one, and switch. 12:56 You don't want to bounce this, just a steady stretch. 13:01 We got 10 more seconds. 13:03 One, two, three, four, five, 13:07 six, seven, eight, nine, and ten. Good. 13:14 Okay, let's do some abdominal work. 13:16 Go ahead and lay back down, heads up that way. 13:21 You're gonna have the hands behind the neck. 13:23 You're gonna do some crunches. 13:25 Okay, crunch up, chin up, like you wanna touch 13:28 the ceiling with it. 13:30 Good. Okay, and up and down. 13:36 Good let's try and do 20 of those. 13:44 10 more. 13:48 And do your abdominal, 13:49 make sure you blow out as you come up, 13:52 just shortening the points of the abdominal muscle. 13:54 It doesn't cross the joint. 13:56 So it only has a four-inch range of motion. 14:00 Okay, let's bring the feet off the ground, 14:02 and cross at the ankles. 14:04 Okay, and 20 more of those. 14:06 If you do these properly, you don't have to do 14:08 a lot of them to feel it. 14:10 In fact, some have done abdominal work. 14:12 We just come up one vertebra at a time, 14:14 and back down one vertebra at a time. 14:16 You can't do very many of them 14:17 but you get a really good effect. 14:19 Make sure you exhale as you come up. 14:20 That's very important. 14:25 Okay, how many we are at, John? Twelve. 14:28 Okay, eight more. 14:34 And three more. 14:38 Now leg straight up. 14:40 Okay, straight as possible. 14:42 Okay, let's go. 14:43 Twenty of them. Good. 14:52 Good, chin up. 14:54 Ten more. 14:55 One, two, three, four, 15:00 five, six, seven, eight, 15:05 nine, and ten. 15:06 Keep your legs up straight. 15:08 Now start lowering them down slowly. 15:10 Stop them. 15:12 Okay, keep the legs straight, 15:13 down little more. 15:14 You might put your arms down at your side. 15:15 It might help you balance there. 15:17 Okay, down a little more, down a little more. 15:20 Now hold, hold. 15:24 Now try and hold for 20. 15:25 Go ahead and get back up. 15:28 Five. Okay. 15:33 Let's go for five more seconds. 15:35 Four, three, two, one. 15:39 Good job. 15:40 Okay, turn over and let's stretch the abdominal out. 15:44 Lay on your abdomen, and then push up on your hands. 15:47 Extend your arms up. Good. 15:49 Just feel the stretch there. 15:53 Okay, five more seconds. 15:58 And good. Okay, up on the feet. 16:02 And we're gonna do some upper body exercise. 16:04 We're gonna start by pressing the hands together 16:07 in a prayerful type position. 16:09 And now we're gonna rotate them to the front, 16:12 push out, and draw back, 16:17 push out, and draw back. 16:21 Okay, keep it going. 16:23 If I come over and check, 16:24 I shouldn't be able to pull the hands apart at all. 16:25 Good, we'll see how John's doing here. Excellent. 16:31 Keep it tight the whole time, 16:32 focus on the muscles you're working. 16:33 In this case, we're working the pectoralis major area. 16:38 Okay, let's do 10 more. Good steady press. 16:44 Good, there is two. 16:46 Keep squeezing hard. 16:47 Three and four. Good. Five. 16:54 Feel the muscles contract. 16:57 Six, seven. Three more. 17:04 Eight, nine, and ten. 17:10 Now let's bring the arms down like this 17:12 in this position right here. 17:13 Now let's push hard. 17:15 We're gonna push for 20 seconds. 17:17 Push hard. 17:19 This is an isometric contraction of the pectoralis major. 17:24 Good, let's see how we're doing here. 17:27 Excellent, good. 17:31 Five more seconds. 17:33 Four, three, two, one. Good. 17:37 All right, let's stretch out. 17:39 Reach back. Feel the chest stretch. 17:45 Now bring your arms across, and pull your scapula out. 17:51 Reach back, stretch, and bring it cross, 17:58 pull the scapula out. 18:01 Very good. 18:03 Now we're gonna take one arm like this, 18:05 like we're in a sawing motion 18:07 and pull back and reach out, 18:10 pull back and reach. 18:15 Work it hard both ways. 18:18 Trying to concentrate on squeezing your scapula back 18:20 as you do this one. 18:23 This is working latissimus dorsi area 18:27 through the area down into the back here. 18:32 Good, keep going. 18:35 You should feel those muscles working as we're doing it. 18:37 And I feel those in John here. 18:40 Ten more. Good. 18:48 Three, four, five, good. 18:54 Six, seven, eight. 18:59 Two more. Nine and ten. 19:03 Reverse it. Okay. 19:06 we'll do 20 on that side. Good. 19:13 This is a very important muscle area to work. 19:16 It's one that gets left behind or people will do it, 19:18 and they'll just simply go through the range of motion 19:20 without really concentrating on what they're doing. 19:22 Very important that you feel the muscles you're working. 19:24 Isolate them and work it hard both directions. 19:29 Okay, see how Randi is doing here. 19:31 Good, good. Okay. 19:35 Where we are, John? 19:37 Nine.Ten. Good. Ten more. 19:48 Good. Five more times. 19:51 One, two, three, four. 19:57 Last one. And five. 19:59 Okay, let's stretch the area, arm up over the head, pull it. 20:06 We're gonna hold it for 10 more seconds. 20:10 Go with the elbow. 20:12 Five, four, three, two, one, and switch. 20:22 Pull, little stretch down the side. 20:25 Ten more seconds. 20:29 And five, four, three, two, one. 20:35 Good, relax. 20:37 Okay, we're gonna do some shoulder work. 20:38 Let's bring the hands up. 20:40 We're gonna alternate pressing up 20:41 and pulling back down. 20:45 You can use dumbbells doing this 20:47 or some other type of weights. 20:51 This will encourage you 20:52 to go through a range of motion 20:55 as well as giving you some stimulus 20:58 of the deltoid muscles. 21:01 Remember whenever you work out, 21:03 you always wanna balance your body, 21:05 even though we're focusing on knees today 21:07 which we started out with, 21:09 you wanna make sure we get a lot of 21:10 good upper body training as well. 21:16 Okay, 10 more each way. 21:18 There is one, and two, and three, 21:24 four, five, six, 21:29 seven, eight, nine, ten. 21:35 Now we're gonna do it's called the bent over lateral. 21:38 We're gonna bend over. 21:39 We're gonna raise arms out to the side and back down, 21:43 up and down, up and down. 21:48 Again, this is an excellent one to do with weights. 21:54 But you could still get a good effect 21:56 of contracting the muscle, 21:57 even if you don't have any weights at all. 22:00 Okay, let's go 10 more especially 22:02 if you've already pre-fatigued little bit like 22:04 we have with our shoulder press. 22:06 Three, four, five, 22:12 six, seven, eight, nine. 22:18 One more time. And 10. 22:20 Good. Stand to the front. 22:21 Now let's do the raises to the front. 22:24 And two. We'll do 20 again. 22:28 The deltoid has fibers going in three different directions, 22:31 anterior, medial, and posterior. 22:34 The first one we just did there bent over 22:36 works the posterior deltoid. 22:38 Now we're working the medial deltoid, 22:40 and in just a moment, we'll do the anterior. 22:45 Good. Lets' go 10 more. 22:47 One, two, 22:50 three, four, 22:54 five, six, seven, eight. 23:00 Two more. Nine and ten. 23:04 Now to the front. And up, up. 23:10 Even though we're not using any resistance 23:12 by this time, we're starting to feel it in the shoulders. 23:15 As we've done enough action already, 23:18 our muscles are starting to get fatigued. 23:26 Okay, we got now 10 more to go. 23:30 And there's one and two, 23:34 three, four, five. 23:39 Five more. 23:40 Six, seven, and eight, 23:47 nine, and ten. 23:50 Good, all right. 23:51 Let's stretch the shoulders out now, hold across. 23:58 Okay, five more seconds. 24:00 Four, three, two, one. 24:04 Switch, hold across. 24:12 And five more seconds. 24:13 Four, three, two, one. Good. 24:17 Okay, arms up. 24:19 We're gonna flex down, push out, 24:21 flex down and out. 24:24 We're working the biceps now. 24:29 Concentrate on the contraction each time, 24:31 flex the muscles hard. 24:34 At first, it may not be real easy to do this. 24:36 But as you get more accustomed to flexing the arms, 24:39 you'll be able to get a really good effect on it. 24:42 I know I feel this one real well every time I do it. 24:46 And we're gonna do eight more. 24:48 That's one, and two, 24:52 and three, and four, 24:57 and five, and six. 24:59 Two more. Seven. 25:01 Last one, and eight. 25:04 Good, shake the arms out and relax a little bit. 25:08 Okay, get a couple of nice breaths of air. 25:11 Breathe in through the nose, out through the mouth. 25:13 Again, and out through the mouth, one more time. 25:20 And good. Okay, now we're gonna do some triceps. 25:23 Now we're gonna take one hand 25:25 and block the other. 25:27 Now we're gonna push down, 25:28 and back up. Push down and up. 25:32 Good. We're gonna do 20 of them. 25:35 Focus on going both directions, 25:37 push down, give yourself resistance back. 25:40 Seven, eight, nine, ten. 25:47 Good, 11, 12, 13, 25:54 14, 15, 16, 17, 26:00 and three more, 18, 19, last one, 20. 26:04 Good. Switch it over, press down and back. 26:10 Concentrate on what you're doing. 26:11 Feel those triceps working. 26:14 So work that area that especially for ladies 26:17 who get concerned about that grandma way 26:19 bye, bye flab that keeps waving after they stop. 26:22 This is a good exercise for that. 26:27 Good. You got 10 more to go. 26:30 Focus on what you're doing. 26:32 One, and two and three, 26:35 and four, five, 26:39 six, seven, eight. 26:43 Two more. Nine and ten. 26:45 Good, shake them out. 26:48 Okay, let's just cool down 26:49 a little bit by doing some trunk rotation. 26:53 Take a nice stretch as we do it. 26:58 We don't want to bounce on this one, 27:01 just doing it for the external oblique muscles, 27:04 the longest sides, 27:06 and also for the flexibility purpose of it. 27:10 Okay, 10 more each way. 27:11 There is one, and two, 27:16 and three, almost done, 27:18 and four, five, 27:24 six, seven, and eight. 27:29 Two more. Nine and ten. 27:34 Good, thanks a lot. 27:37 Have your knee pain diagnosed. 27:38 So you know exactly what you're dealing with. 27:40 Then get into good exercise program. 27:41 See your trainer if you need to, but do something. 27:44 And do it for the right reason. 27:46 Philippians 4:13 says "I can do all things 27:48 through Christ who strengthens me." 27:49 God bless. We'll see you next time. |
Revised 2014-12-17