Participants: Christy Soderling, Brittany Nunez, Dick Nunez
Series Code: BAS
Program Code: BAS000072
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:06 to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Proper posture is more important 00:17 than just for how you look. 00:18 It also is very vital for how your body functions. 00:21 Find out what you can do about improving 00:23 your posture next on Body & Spirit. 00:54 Hello, I'm Dick Nunez, exercise physiologist 00:57 and principal of Miracle Meadows 00:58 and Mountain State Leadership Academy in West Virginia. 01:01 Welcome to Body & Spirit. 01:03 Today, we're gonna be talking about proper posture. 01:06 How often I see people that with posture, 01:08 it just makes me cringe, 01:09 because I know what it's doing to them. 01:11 People have forward shoulder roll, 01:14 forward head tilt. 01:15 It's gonna be affecting their bodies. 01:16 They don't even realize what they're doing to themselves. 01:19 It's so important it gets 01:20 where you're standing up properly, sitting properly. 01:23 It helps our central nervous system 01:25 where all those nerves are going throughout the body. 01:28 If we start putting compression on them, 01:30 we're not gonna have the proper signals going through. 01:32 So it's so important to have good posture. 01:35 The shoulder should be back 01:37 and back should be in a good position. 01:38 And when our structure is set up right, 01:41 it's gonna be healthier. 01:42 You think of a building. 01:43 A building has to have a good foundation. 01:45 And if the structure has some type of imperfection in it, 01:49 the building's gonna be much weaker. 01:51 And that's how our body is as well. 01:53 God made our body, 01:54 so it works together to glorify Him. 01:57 So we're gonna focus on 01:58 how we can make that posture better. 02:00 How we can get ourselves standing up right, 02:02 getting our head back in proper position, 02:04 because there's some muscles that really hold us together. 02:07 When we spend too much time on the computer 02:09 and our shoulders are constantly rolled forward 02:12 and you work on stretching back. 02:14 People let those muscles go 02:16 and don't even know how to work them. 02:19 So it comes to a point whenever they do exercise, 02:21 they're not even sure how to contract 02:22 those muscles in their back, 02:23 they feel in another areas. 02:25 So that's we're gonna focus on today. 02:27 I believe we're ready to get started. 02:29 Helping me out today will be Brittany and Christy. 02:34 Brittany is a student 02:35 at the Mountain State Elementary School. 02:38 Christy at Miracle Meadows 02:39 and Brittany is also my daughter. 02:41 So let's have a good workout today. 02:43 We're gonna start by doing some warming up. 02:45 Let's squeeze the hands. We're gonna come up and down, 02:49 and up and down, 02:52 and up and down, 02:55 and up and down. 02:57 Ten more times. 03:00 Good. There's three, 03:04 and four, and five, 03:09 and six, seven, eight, 03:16 nine and ten. 03:19 All right, ladies, hit the deck. 03:22 We're gonna do some pushups today. 03:24 It's a good over all upper body exercise. 03:26 Okay, let's pop them off. 03:28 Ready? Down, 03:30 up down, up down, 03:33 up down, up down, 03:36 up down, up down, 03:39 up down, up down, 03:43 up down up. 03:45 10 more. One, two, 03:49 three, four, 03:52 five, six, 03:55 seven, eight, 03:58 nine and ten. 04:01 Rest for moment. 04:03 I saw you get up. Do some more off your knees? 04:07 Okay, 10 more. 04:08 Down and up, 04:10 down and up. 04:12 It's three, four, 04:15 five, six, 04:19 seven, eight, nine. 04:23 Okay, go down and hold for 15 seconds. 04:27 One, two, 04:29 three, four, 04:31 five, six, 04:33 seven, eight, 04:35 nine, ten. 04:36 Bend your elbows Christy. 04:38 13, 14, 15. 04:41 Good, up on your feet. 04:43 Ooh, that felt good. 04:46 Okay, reach back. 04:49 Stretch the chest. 04:51 Anything we can do that works 04:52 that scapula area will be helpful for our posture 04:55 and those pushups we're working back there. 04:57 Okay, bring it across. 05:01 Okay. Pull your scapula out. 05:06 And back. 05:12 And reach across 05:14 and pull the scapula out. 05:21 Okay, Brittany, can you grab the towels 05:22 for us, please? 05:28 Okay. I'll like you to-- 05:30 to lay down on your back, 05:31 so would you head up that way? 05:35 Take the towel, pull it apart. 05:40 Okay, reach back behind your head. 05:42 Okay, you out straight. 05:44 Keep pulling it apart. 05:46 Okay, come all the way down. 05:48 Okay, and back. 05:49 All the way back, good, pull. 05:52 You can do this from a standing position. 05:55 We just happen to choose a lying position this time. 05:58 Keep the arm straight. 05:59 Keep the arm straight. 06:01 Keep pulling the towel apart. 06:02 I expect to see that towel snap. 06:04 Come on, keep going. Good. 06:08 And pull. 06:11 And pull. 06:12 Excellent, keep going. 06:14 And pull in order to get a good back workout here, 06:17 we need to focus on those muscles 06:19 around the rotator cuff, supraspinatus, 06:21 infraspinatus, subscapularis 06:23 and teres minor. 06:24 And also we want to make sure the deltoids are strong 06:28 'cause all those things will keep us upright, right? 06:30 Right. All right, good. 06:31 I'm glad you agree. Keep going. 06:34 Ten more. 06:36 Keep the arm straight. 06:37 Keep pulling the towel apart. 06:39 I haven't heard it snap yet. 06:41 There's three, 06:44 and four, 06:47 and five, 06:50 six, seven, 06:55 eight, nine, 06:59 ten. On your feet quickly. 07:02 All right. Good job. 07:05 Okay. Take it from here, 07:07 pulling our towel apart again. 07:09 You're gonna push up over your head, back down. 07:11 Push up and down, 07:14 up and down, 07:16 up, down. 07:18 Keep pulling it apart. 07:19 Down, up down, 07:22 up down, up. 07:25 Keep going. 07:26 Shoulder area is such an important part. 07:28 Straight up over the head. Keep your head up, Christy. 07:30 Look up. Good, push. 07:33 Only come back down to your chest 07:36 and press back up. 07:38 There you go, up, good. 07:41 Keep pulling it apart. 07:43 Keep the tension on that towel. 07:44 Looks like a limp noodle there, Christy. 07:47 Come on, push it. 07:50 Five more. One, and two. 07:54 Oh, is that towel getting heavy, Christy? 07:56 Three, and up, four. 08:00 And up, five. Good job. 08:02 All right. Now, we're gonna raise them 08:04 out to the side like this. 08:06 And out. Up. 08:09 Get your hands little closer together, 08:10 Brittany, that'll be easier. 08:12 Try to have the palm down like this here. 08:15 See how I'm doing it, okay? 08:19 Good. And up, and up. 08:23 Exercise is fun. 08:25 Good. Up, 08:28 up, up. 08:31 Ten more. There's one, 08:34 and two, three, 08:37 and four. Keep going. 08:39 Five, and six, 08:43 seven, eight, 08:47 nine, ten. 08:49 While we have this arm going, let's draw up like this. 08:52 And up. Keep the elbow up. 08:56 Elbow up. Go all the way down. 08:58 All the way down. Stand up. Okay. 09:00 Up, up. 09:08 Okay, good. 09:10 Keep going, oh, keep going. 09:11 I'm sorry, you're doing fine, but keep going. 09:15 Now if I told everybody both you girls were six foot tall, 09:17 everybody be wondering how tall I was, right? 09:20 Come on, pull. 09:21 You shall be eight foot. 09:24 And up, 09:25 and up, 09:27 and up. 09:28 Three more. Up, 09:31 up, up. 09:33 Okay, we're gonna switch sides now. 09:35 Grab your towel again like this. 09:37 You're gonna raise. 09:38 And up, 09:40 up, up. 09:43 Good. We're gonna do a lot of upper body stuff today, 09:46 because that's so important for that good posture. 09:50 No more forward head tilt around here. 09:52 We're gonna have our heads up proud. 09:55 I especially see that a lot with girls. 09:58 They put them in their proper head position. 10:00 They feel like you're pushing more of backwards, 10:03 13, 14, 10:06 15, 16, 10:09 17, 18, 10:13 19. One more time, 10:15 20. Good. 10:17 Up and up, 10:21 up. Keep the palm. 10:24 Okay, we're gonna keep this it's like an upright row, 10:26 just like this, okay. 10:29 Pull up. 10:30 Reach all the way down, there. 10:32 Put the pressure back here. 10:34 Come on, Christy. 10:37 You look at some of our youth today, 10:39 they walk around with their pants 10:40 halfway down and all slunged over 10:42 and they look like they learn how to walk 10:43 around a bunch of chickens. 10:45 And we wonder what happened to the posture of our youth. 10:50 Five more times. 10:52 Up, up, 10:56 up, up 11:00 and up, okay. 11:01 Let me hold your towels for a moment. 11:03 Okay, we're gonna roll the shoulders. 11:06 I was young once too 11:07 but I never found a desire to walk like a chicken. 11:09 I never had figured that one out yet. 11:16 Keep going. 11:19 Up and around. 11:20 Five more One, 11:23 two, three, 11:26 four, five. 11:27 The other way up and around. 11:30 And up, good. 11:33 Four, five, 11:36 six, seven, 11:38 eight, nine, 11:41 ten, eleven, 11:44 twelve, thirteen, 11:47 fourteen, fifteen. 11:49 Good. Now we're just gonna go straight up and down. 11:53 Good. Up and down. 12:00 Many men are good at this exercise, Christy, 12:01 'cause they're used to telling their wives, I don't know. 12:04 Well, I don't know. Keep going. 12:06 You had to be good at it too. 12:10 Five more. One, two, 12:14 three, four and five. 12:18 Good job. All right. 12:19 Let's stretch out. 12:21 Put the arm up over your head, 12:22 grab hold of your elbow 12:23 and pull. 12:28 Okay, steady stretch 12:30 long between 10 and 20 seconds. 12:34 10 more seconds. One, two, 12:37 three, four, 12:39 five, six, 12:41 seven, eight, 12:43 nine and ten. 12:45 Switch. Good going, 12:49 two, three, 12:51 four, five, 12:53 six, seven, 12:55 eight, nine 12:58 and ten. 12:59 Bring your arm across and hold for 20 seconds. 13:10 10, 11, 13:12 12, 13, 13:14 14, 15, 13:16 16, 17, 13:19 18, 19, 13:21 20. Switch. 13:23 Good, good. 13:25 Hold that. That feel good. 13:29 Oh yes. All right. 13:34 Something happening in there. That's good. 13:36 10, 11, 13:38 12, 13, 13:40 14, 15, 13:42 16, 17, 13:44 18, 19 13:46 and 20. 13:48 All right. Look down, 13:51 look up, 13:52 look down, 13:53 look up. Good. 13:57 Look down, 13:58 look up. 14:00 And up, 14:02 and up, 14:04 and up, 14:07 up. Keep going. 14:09 Let's do 10 more. 14:11 There's a muscle in your upper back call Levator scapula. 14:14 It goes from the first four 14:16 cervical vertebrae into the upper, 14:18 upper aspect of the scapula. 14:19 And that's the one we wanna keep definitely strong 14:22 because if that muscle goes, 14:23 it really notch up 14:24 and creates a lot of cervical pain 14:26 and nerve pain down your arm. 14:29 How many is it, a 10? Okay. It's finished. 14:30 Now we're gonna go from ear to ear. 14:36 You might feel your neck popping 14:38 and grinding a little bit as you do this. 14:41 If you keep the motion going, 14:43 pretty soon you'll find that it's not gonna happen anymore. 14:46 Good, 10 more times each way. 14:50 There's one, 14:52 and two, 14:54 and three, 14:56 and four, 14:58 and five, 15:00 and six, 15:02 seven, eight, 15:06 nine and ten. 15:09 Turn your head to the side 15:11 and turn, 15:12 and turn, 15:14 turn, turn. 15:17 Good. Let's keep going. 15:20 10 more each way. 15:22 One, and two, 15:26 and three, 15:28 and four, 15:30 five, six, 15:35 seven, eight, 15:39 nine and ten. 15:41 Good job. Let's get a few breathes into the nose. 15:44 Expand that diaphragm. 15:46 Okay, blow out. 15:48 Into the nose and out. 15:52 Into the nose and out. 15:56 One more time, into the nose and out. 16:02 Okay, good. 16:03 You know, it's time for? Legs. 16:07 The best overall leg exercise 16:08 I can think of to develop a good posture is squats. 16:13 And the best way to do squats 16:14 to really get good development is 10 second reps. 16:18 Good. I'm glad you both agree. 16:20 Now, get in squat position. 16:22 We're gonna start going down slow. 16:23 One, two, 16:25 three, four, 16:26 five, six, 16:28 seven, eight, 16:30 nine, ten. 16:31 One, two, 16:33 three, four, 16:34 isn't that fun., five, six, 16:36 seven, eight, 16:38 nine, ten. 16:40 One, two, 16:42 three, four, 16:43 five, six, 16:45 seven, eight, 16:47 nine, ten. 16:48 One, two, 16:50 three, four, 16:52 five, six. 16:53 Chest up, seven, eight, 16:55 nine, ten. 16:57 Down, two, 16:59 three, four, 17:01 five, six, 17:02 seven, eight, 17:04 nine, ten. 17:06 Up, two, 17:08 three, four, 17:10 five, six, 17:12 seven, eight, 17:13 nine, ten. 17:15 Down slow, 17:16 two, three, 17:19 four, five, 17:21 six, seven, 17:23 eight, nine, ten. 17:26 One, two, 17:28 three, four, 17:30 five, six, 17:32 seven, eight, 17:34 nine, ten. 17:36 Down, two, 17:38 three, four, 17:40 five, six, 17:42 seven, eight, 17:44 nine, ten. 17:46 One, two, 17:47 three, four, 17:50 five, six, 17:52 seven, eight, 17:54 nine, Again, 17:55 two, three, 17:57 four, five, 17:59 six, seven, 18:01 eight, nine, 18:03 ten. One, 18:05 two, three, 18:06 four, five, 18:08 six, seven, 18:10 eight, nine. 18:12 We're gonna go down and hold for one minute. 18:16 Hold. Now for those at home, 18:19 10 second reps are very difficult. 18:20 Bend those knees little more. 18:27 They're very difficult, 18:28 so you may have trouble doing them 18:29 or this one second hold might be hard as well. 18:32 And so if you have to bail out, that's okay. 18:36 Hang in there. 18:41 Come on, bend those knees, 18:43 bend those knees. Hang on. 18:45 Good, good. 18:47 You're looking good. 18:50 We're on the downhill side of it. 18:52 It's gonna feel really good when we're done. 18:55 But we got 20 more seconds. 19:00 Hang in there. Hang in there. 19:05 We're down to our last ten, 19:07 nine, eight, 19:09 seven, six, 19:11 five, four, 19:13 three, two, 19:15 one. Oh yes. 19:18 Oh it feels good when it's done. 19:20 Lie down your side. 19:22 Get a hold of your ankle 19:24 and let's stretch the quadricep out. 19:28 That feel good? Yes. 19:32 No doubt about that, huh? 19:33 Feel good to stop doing those squats what we did? 19:36 Yeah. Okay, 10 more seconds. 19:40 One, two, 19:42 three, four, 19:44 five, six, 19:46 seven, eight, 19:48 nine, ten. Switch. 19:54 And pull. 19:57 Good. Both these girls are nice and flexible. 20:02 No? I'm not flexible. 20:04 Okay, 10 more seconds. 20:07 One, two, 20:09 three, four, 20:11 five, six, 20:13 seven, eight, 20:15 nine, ten. 20:17 Sit facing knee. 20:18 Legs apart. 20:20 Okay, lean forward into it. 20:22 Lean. No, don't--don't bounce, just keep a nice steady lean. 20:27 Good, hold that. 20:30 Hold that. Hold that. 20:33 Okay, sit back and relax for a moment. 20:35 Okay, go again. 20:37 Same movement. 20:42 Okay, now, I want you to shift over to your left foot. 20:44 Grab a hold of your ankle and pull. 20:50 Okay, back to the center. 20:53 Stretch, over to the right side, pull. 21:01 Okay, back to the center. 21:04 Good, back to left side, pull. 21:11 Back to the center. Good. 21:16 Back to the right side. 21:21 Excellent. Okay, lay down on your back. 21:24 Be nice and comfortable. 21:26 Good. Bend your knees, feet on the ground. 21:29 Hands behind your neck and it's crunch time. 21:32 Ready, up. 21:34 Okay, and up. 21:36 Good, chin up as you come up. 21:39 Blow out as you come out. 21:41 Good, want proper posture as you do your exercises. 21:45 Abdominal wall is definitely very beneficial 21:48 for having a good posture. 21:51 Keep going. Ten more. 21:52 One and two, 21:56 three, four, 21:59 five, six, 22:02 seven, eight, 22:05 nine, ten. 22:08 Bring your feet off the ground, 22:10 bend at the ankles. 22:12 Keep your knees bend. 22:13 Keep your knees bend cross with ankles, good. 22:16 Okay, go. 22:18 Up, and up. 22:21 Excellent. Keep going. 22:24 Four, five, 22:26 six, seven, 22:29 eight, nine, 22:32 ten, eleven, come on, 22:35 twelve, thirteen, 22:38 fourteen, fifteen, 22:41 sixteen, seventeen, 22:43 keep going, eighteen, 22:45 nineteen, twenty. 22:47 Leg straight up. 22:49 And go. 22:50 One, two, 22:53 three. Come on, Christy. 22:55 Four, five, 22:57 six, seven, 23:00 eight, nine, ten. 23:04 Keep going. Home stretch. 23:06 Two, three, 23:09 four, five, 23:12 six, seven, 23:14 eight, nine, ten. 23:18 Over on your stomachs. 23:20 Hands behind your back. 23:23 Okay, lift your chest off the ground. 23:24 Up, okay, not too fast so, 23:27 up control and hold. 23:28 Up and down. 23:30 Up down. 23:33 Up down. 23:34 Up down. 23:36 Up down. 23:38 Up down. 23:41 Up down. 23:42 Up down. 23:45 Up down. 23:47 Ten more. Down, 23:49 two down, 23:51 three down, 23:52 four down, 23:54 five down, 23:56 six down, 23:58 seven down, 24:00 eight down, 24:02 nine down, 24:04 ten down. 24:06 Okay, push up on your hands, 24:07 but keep your pelvis on the ground 24:09 so you stretch the abdominal. 24:11 Push up like you're going up in a pushup position. 24:14 Keep your pelvis down. 24:15 Okay. You know what I'm talking about. 24:17 Just start pushing up. There you go. Good job. 24:20 Okay. We just wanna stretch the back. 24:25 Brittany, you don't need to go more backwards. 24:27 It feels good. It feels good? 24:29 You said stretch. 24:30 Okay. Ten more seconds. 24:34 One, two, 24:36 three, four, 24:38 five, six, 24:40 seven, eight, 24:43 nine, ten, good. 24:45 On the feet. 24:48 Come back here. 24:50 I want your toes on the edge there. 24:53 Okay, get a hold of my shoulder. 24:56 Okay, and up and down on the calves. 24:58 Get your feet back further, Christy. 24:59 There you go. Okay, and up and down. 25:03 And up down. 25:05 Up down. 25:07 Up down. 25:09 Up down. 25:11 Up down. Now go fast, fast fast, fast, fast. 25:16 Hey, don't jump though just speed it up. 25:22 Now slow. 25:27 When you vary the speed you definitely vary 25:28 the intensity on the muscle area. 25:32 Don't we, Christy? 25:34 Okay, ten more fast ones. 25:36 Two, three, 25:38 four, five, 25:39 six, seven, 25:41 eight, nine, 25:42 ten, good. 25:44 Come out here and let's stretch the calf. 25:47 Step behind you, 25:48 press your heel to the floor. 25:53 Okay, ten more seconds. 25:55 One, two, 25:57 three, four, 25:59 five, six, 26:00 seven, eight, 26:02 nine, ten, switch. 26:07 Okay. and hold that. 26:11 Ten more seconds. 26:13 One, two, 26:14 three, four, 26:16 five, six, 26:18 seven, eight, 26:20 nine and ten. 26:22 Good, hands behind the back. 26:25 Crunch at the abdominal, bend over. 26:28 Up and back. 26:30 Crunch over. 26:32 Up and back. 26:34 Crunch over. 26:36 Up and back. 26:38 Crunch over. 26:40 Up and back. 26:44 Over up, back, 26:46 again, up and back. 26:51 And up, and back. 26:55 Up. Two more times. 26:59 And one more time. 27:01 Good. Okay, turn. 27:05 And turn. 27:07 Turn, turn. 27:11 Good, five more. 27:13 There's one, 27:16 and two, 27:19 and three, 27:22 and four, 27:25 and five. 27:26 Good. Thank you, ladies. We're all done. 27:30 Having good posture doesn't have to be a trial something. 27:33 You can get to a regular workout 27:35 to strengthen the muscles up 27:36 and automatically the body is gonna bring you 27:38 upright just by getting strong again. 27:41 I've actually worked with adults who felt like 27:42 they got taller after they worked out, 27:44 because now they're standing upright, 27:46 their head is up, 27:47 the neck is back in proper position 27:48 and the muscles are strong again 27:50 which helps us to stay strong for the glory of God. 27:53 God bless you. I look forward to seeing you next time. |
Revised 2014-12-17