Participants: Rick Nunez, Dick Nunez, William Brauer
Series Code: BAS
Program Code: BAS000088
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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. 00:15 You ever have joint injuries slow you down. 00:17 Well if you have, this next program be just for you. 00:20 Stay tuned for Body and Spirit. 00:52 Hello, I'm Dick Nunez, exercise physiologist 00:54 and Principal of Miracle Meadows 00:55 and Mount State Leadership Academy in West Virginia. 00:57 Welcome to Body and Spirit. 00:59 Today, we're gonna be talking about joint injuries 01:02 or we can think of many of them 01:04 in all sorts of different areas. 01:05 Some people when you say, 01:07 do you have any sore joints they say yes, all of them. 01:09 So what do you do when that happens? 01:10 Do you just leave them alone? 01:12 Or there are exercises you can actually do 01:14 to help bring them along to help recovery. 01:16 The way God designed us, as blood comes into those areas 01:20 and takes waste by-product out, 01:21 it will enhance the healing process. 01:24 And we're gonna show you some simple exercise you can do. 01:26 Hopefully for most of our body parts, 01:28 we can't get to every thing in one time. 01:30 But it should give you a good idea 01:32 of what you can possibly do to help you 01:34 on the road to recovery and to be able to do 01:36 far more than you thought possible. 01:38 I believe we're ready to get started. 01:39 Helping me out today, will be Rick, who's my son 01:42 and also Will, they're both students 01:44 at the Mount State Leadership Academy. 01:46 And since we're gonna be dealing with joints today. 01:48 We're gonna do it from a seated position. 01:52 And that'll help us to work multiple areas. 01:55 We're gonna start by just having our arms up. 01:58 We're gonna squeeze together and go apart, 02:01 squeeze together and apart. 02:04 If you have sore shoulders, this will be a good exercise, 02:09 but keep your motion small. 02:11 Another words we have to just stay 02:13 in this middle area, that's okay. 02:16 Work until you can do a wider range of motion. 02:20 The body is amazing, its ability to heal itself. 02:24 When people take medications and so forth, 02:26 often times they're doing as they're just helping their body 02:29 to go through its healing process. 02:31 But the body is an amazing biomechanism 02:34 that God has given us that we will heal itself 02:38 if given the proper conditions 02:39 and your proper amount of time. 02:42 Let's go ten more. 02:43 Squeeze, one, and two, and three, 02:51 four, five, six, 02:58 seven, eight. 03:00 Two more, nine and ten. 03:04 Now in the center, we're just gonna bring our fists together. 03:07 Now we're just gonna push them tight. 03:10 Push hard, you should feel in your chest. 03:13 Also your knuckles popping, 03:15 so it's working more for that as well. 03:17 Okay, push, push, push, push. 03:21 This is just a static contraction, 03:24 very beneficial for developing muscle 03:26 without putting stress on the joints. 03:29 But it is just another way of exercising. 03:32 Somebody just does not want to just do static movement, 03:34 because it's been found that 03:36 full range of motion is much more beneficial. 03:37 We're holding this at the end of our movement exercise 03:40 and now we're gonna hold this for 15 more seconds. 03:43 Keep the pressure at constant, the harder you push, 03:46 the more benefits you gonna get out of it, 03:48 but do it at your own pace. 03:50 There's five, four, three, two, one, good. 03:57 Whenever we do exercise, we'd like to also take 04:01 a little time to get some good breathing in. 04:04 So we're gonna breathe into the nose, 04:07 out through the mouth 04:09 in through the nose, out through the mouth. 04:13 Now we're gonna reach over our head, 04:15 we're gonna grab a hold of our wrist. 04:17 We're gonna try and pull down and backup again. 04:21 And this might be a little uncomfortable 04:23 if you have a bad wrist. 04:27 If you do then you want to get little more up on your arm 04:31 and this will give you simulation of pull down. 04:34 In fact on this one you can lean back 04:36 a little more in your chair that will be helpful. 04:43 The bottom line on this one is you want to try 04:45 and for your scapula in and then way out as you go back up. 04:50 And your opposite arm is simply acting 04:52 as a resistance for you. 04:58 You might feel little bit 05:00 on your triceps on another side too. 05:03 Let's do six more, one, and two, 05:08 and three, and four, two more. 05:13 Five, and six, good. 05:17 Grab the elbow, pull and up, 05:20 and pull and up, pull and up, pull and up. 05:28 Focus on what you're doing. Keep your breathing going. 05:34 There's eight, and nine, ten, 05:41 eleven, twelve, thirteen, 05:46 fourteen, fifteen. 05:50 Last five, one, two, each way up. 05:54 Three, four, and five, good. 06:01 All right, couple of breaths into the nose and out, 06:05 into the nose and out, okay. 06:10 We're gonna put our arms out. 06:12 We're gonna take our wrists, 06:14 we're gonna just roll up and down. 06:19 This is an excellent one to work on the wrist area. 06:23 And that will also work on the forearm. 06:28 Also gets you in good shape, riding your motorcycle. 06:34 Keep going, you should be feeling that 06:36 little bit on your forearms. 06:42 Ten more, one, two, 06:44 three, four, five, six, 06:48 seven, eight, nine, ten. 06:52 Turn your palms up and then curl this way. 06:57 And we're holding our arms up, 06:59 we get shoulder work as well. 07:02 If you can't do that, it's okay you just sit forward 07:06 and let your arms sit on your thighs 07:09 that will be fine to keep their exercise going 07:12 without fatiguing you too much, 07:15 because right now we're working on different area. 07:17 Otherwise it's fine just to keep the arms up. 07:20 Ten more, one, two, three, 07:23 four, five, six, seven, 07:27 eight, nine, ten. 07:29 Now we're gonna rotate this way. 07:33 Trying to feel your forearms yet, Will. 07:35 Yeah. How abut you, Rick? Yeah. 07:37 Okay, keep the arms straight. 07:44 It's also doing some shoulder external and internal rotation. 07:54 Okay, we're gonna do ten more. 07:56 One, two, three, four, five, 08:01 six, seven, eight, nine, ten. 08:06 Good. All right, deep breath and out. 08:12 And in and out, good. Okay, lean forward. 08:18 We're gonna take our elbows into our sides, 08:20 is gonna raise up slowly and back down. 08:23 Up, let's keep it slow, up, up. 08:30 We're thinking about contracting 08:32 the shoulders as we come up. 08:35 Squeeze the deltoids the muscle, the capsule shoulder. 08:41 Going we're gonna do 20 more. 08:45 It's one, two, three, four, five, 08:53 six, seven, eight, nine, ten. 09:00 Next ten. One, two, three, 09:06 four, five, six, seven, 09:12 eight, nine, final ten. 09:16 One, two, three, four, 09:23 five, six, seven, 09:28 eight, nine, and hold. 09:33 Hold tight, hold it, hold it. 09:37 We're gonna try and hold it for one minute 09:39 for those at home if you have to put 09:40 your arms down, that's okay. 09:43 Just putting your arms down for a moment, 09:45 we'll in two seconds will give you back 50 percent 09:47 of your strength then you can go back into the exercise. 09:49 Try and keep your arms up keep them parallel to the ground. 09:55 Hold it steady. Good, we've gone 20 seconds, 09:59 we got 40 more seconds to go. 10:04 Keep holding it. Down to 30 seconds. 10:09 Keep the elbows up. 10:12 The upper arm should be parallel to the ground. 10:16 Try and go up just little higher Rick, if you can, good. 10:22 And we're down to 15 seconds. 10:28 And now we're down to our last five, 10:31 four, three, two, one, good. 10:37 All right, let's put arm up over the head. 10:39 Stretch, flexibility is very important for joints. 10:43 You have a full range of motion. 10:45 It's gonna help you to keep the stability of your joint 10:49 and keep the movement, you may have heard 10:51 before of a frozen joint. 10:52 Where by doing regular exercise and regular flexibility 10:55 should help prevent that. 10:58 All right, let's switch. 11:01 Holding each stretch for 10 to 20 seconds. 11:05 And when you stretch you don't want to do it ballistically, 11:08 you want to do steady static stretch. 11:10 And you're stretching to a comfort area. 11:12 You don't want to take it to an extreme 11:14 where it's very uncomfortable to do it. 11:16 'Cause your body will have an automatic reflex 11:18 to go against the stretch. Five more seconds. 11:22 Four, three, two, one, relax. 11:27 Okay, let's take an arm across now. 11:29 Hold behind the elbow. 11:32 You should feel the stretch in your shoulder. 11:38 There's no benefit to become so flexible that you go beyond 11:41 your body's normal range of motion. 11:43 If you do, you actually make your joint weaker. 11:46 Okay, nine more seconds. 11:48 Eight, seven, six, five, four, 11:53 three, two, one, and switch. 12:01 Hold it tight and let's go for ten more seconds. 12:07 Nine, eight, seven, six, five, 12:12 four, three, two, one, good. Shake it off. 12:20 Okay. We're gonna do our bicep now. 12:23 We're gonna have the palm up. 12:26 The elbow is gonna be resting inside away. 12:28 We're gonna be adding the resistance 12:30 with our other hand and curl up and go down. 12:39 For some at home, you may just do it without 12:41 any resistance at all, just work on doing the range of motion. 12:46 If you feel strong enough, you can put the pressure on, 12:49 or you can use a dumbbell or some other type of weight 12:54 to give you more resistance. 13:00 How many is that, Rick. Seven. 13:03 It's eight. Okay, we got ten more. 13:08 One, two, three, four, five, 13:16 six, seven, eight, 13:20 nine, and ten, switch over. 13:27 I find this to be an excellent arm exercise, 13:30 because it blocks the elbow and gives you good isolation. 13:41 And let's go ten more. One, two, three, 13:48 four, five, six, seven, 13:54 eight, nine, and ten. Very good, okay. 14:00 Elbow on the thigh again, this time we're gonna 14:02 push down and up, down and up. 14:06 Again you may need to do just with no weights at all, 14:09 just going the range of motion, feeling the triceps area flex. 14:18 There would be no advantage though of using 14:20 a dumbbell on this one from this angle. 14:22 Because the dumbbell would be pulling down, 14:25 and actually we're working again. 14:32 Yeah, we got five more. One, two, three, 14:38 four, and five, good, switch. 14:49 That's five, six, seven, 14:53 eight, nine, ten more. 14:58 One, two, three, four, five, 15:05 six, seven, eight, nine, and ten. 15:12 All right. Deep breath into the nose 15:16 and out, and in and out. 15:23 All right, we're gonna put our leg out straight. 15:25 We're going to act like we have a bad ankle 15:28 and we're gonna do all the alphabet 15:30 and capital letters with our foot. 15:34 This will take your ankle through 15:35 every conceivable range of motion. 15:45 I'm up to J and K, L, 15:51 M, N, O, P, Q, 15:59 R, S, T, U, V, 16:06 W, X, Y, Z, other side. 16:17 And if you don't have bad ankles, 16:19 this is a good one to help keep your ankle strong. 16:27 Don't know how legible my letters 16:28 would be here but it's okay. 16:34 I'm on, L, M, N, O, 16:40 P, Q, R, S, T, 16:48 U, V, W, X, 16:53 Y, Z, okay. 16:57 Now we're gonna sit forward, 16:59 put our feet in behind us and press up 17:02 onto the toes and back down. 17:05 This is working the calf area which will also be 17:09 very beneficial for your ankle, 17:11 if you have ankle problems or lower leg problems. 17:15 It also helps stimulate blood flow back to the heart. 17:19 The lower legs act as a pump. 17:22 If you will to push the venous blood back up, 17:25 the veins have little valves in them 17:28 and this will help push that back up. 17:34 That's why it's good that's when you finish exercising, 17:37 you keep moving as you cool down, 17:40 because the legs will continue assisting the heart 17:43 and moving the blood along. 17:45 If you just stop abruptly you put 17:47 a greater demand or stress on your heart. 17:50 Let's do it 20 more. 17:57 Some exercise like calves we can do more, 17:59 because these are very aerobic muscles as well. 18:03 There is a lot of dark fibers in there, 18:05 more slow twitch fibers that allow them 18:08 to contract for a long period of time. 18:14 Five more, one, two, three, 18:18 four, and five, good. 18:22 Now we are assuming that we've got some knee problems. 18:25 We're gonna do some leg extensions 18:28 from out in this position where we're 18:30 just gonna be taking a last few degrees. 18:32 If you find out that you've got a tracking problem. 18:36 For example if you have what's called chondromalacia, 18:38 which is a roughness under your knee cap 18:41 because of imbalance between the vastus medialis muscle 18:44 and the vastus lateralis muscle. 18:47 You can actually strengthen one aspect of the other. 18:50 For example, if you need to strengthen the medialis, 18:52 you turn your toe out slightly as you do any type of lifting, 18:58 if it's the lateralis needs to be developed, 19:00 turn your toe in and then focus 19:03 on the contraction of the lateralis area. 19:05 Okay, but we're just gonna go straight off 19:07 we're gonna assume if that is in a problem. 19:09 But if you just have generally aching knees, 19:13 just taking it from here on up will still be very beneficial. 19:17 We're gonna get quite a few reps in. 19:19 It's also helpful if you touch the muscle you're working. 19:22 So you can feel the contraction taking place. 19:25 You can do a lot of reps in this manner, 19:28 because we're not putting any resistance on there. 19:34 We're gonna go for 40 of them, 19:35 there is 17, 18, 19, 20, 19:40 focus on flexing the leg each time. 19:42 Up high get it to full extension. 19:52 Good. And we got ten more to go. 19:53 One, two, three, four, five, 20:00 six, seven, eight, nine, ten. 20:06 Good, other side. 20:10 There you helps me count fellows as we go through it. 20:13 Whenever you have a joint injury, 20:15 you go through various steps of recover and rehabilitation. 20:19 First, if you just hurt yourself, 20:21 you want to always use ice first. 20:23 Ice is a good way of relieving the inflammation 20:28 in starting the healing process after about 48 hours 20:31 and you can usually start using some heat. 20:33 The temptation is to go straight to heat, 20:36 when you first hurt a joint. 20:37 That's the worst thing you could do because 20:39 then you're just gonna enhance the bleeding 20:40 and it's gonna take longer to heal up. 20:42 So go with ice first, and then go to heat. 20:45 And then as you start into your exercise phase, 20:47 you want to start with as simple as possible, 20:50 usually they're static or isometric contractions are best, 20:53 and then you can start into range of motion, okay. 20:55 Now 40 of them done, good. 20:57 Now we're gonna do the hamstring which is the opposite. 21:00 We're gonna put our heel into the carpet, 21:03 we're gonna push down and again we're gonna feel 21:05 the muscles we're working which is the hamstrings 21:08 and we're gonna pull hard. 21:09 Often times it's hard to isolate hamstrings, 21:12 especially when you're not using equipment like a leg curl. 21:17 Now let's move about 6 to 8 inches and curl again. 21:25 We're reaching behind our thighs so we can feel 21:27 our hamstring muscles which is composed of several muscles 21:31 that make up their region. 21:37 Okay. And pull them back to rest away. 21:40 Back in the back of your leg you have what's called 21:43 the semimembranosus or semitendinosus 21:45 and biceps for more. 21:47 So if you hear somebody mentioning those muscle areas 21:50 usually doesn't come up too often in daily conversation, 21:52 but that's your hamstring area. 21:54 Okay, let's go back out and do it again. 21:56 We're doing this in a static type movement, 21:59 just to give you a demonstration what that's like. 22:01 So if you are rehabbing an area, 22:03 this is a good way to start. 22:07 Okay, let's move it about 6 to 8 inches back. 22:10 Physical therapist spend a lot of time helping people 22:12 getting bulbar again and earlier 22:15 early on when I was just a young boy growing up. 22:17 If somebody went through a surgery, 22:19 they were incapacitated for a long time 22:21 especially for something like a knee or hip or back, okay. 22:25 And now today they encourage people to get up 22:28 out of the bed as soon as possible, 22:30 because they certainly find sooner 22:31 they get them up the faster they recover. 22:33 Exercise is extremely beneficial for getting 22:36 joint back working again. 22:39 Okay, relax, let's go to other side. 22:41 Dig the heel in. Hold that for a ten second count. 22:51 Okay, let's move in 6 to 8 inches, dig in, pull. 22:54 Focus on your curl, pull hard. 23:04 Okay, move it again forward. 23:12 Five more seconds, four, three, two, one, reach back out. 23:17 Dig the heel in, pull, pull, pull. 23:27 And move it again. 23:37 Five more seconds. One, two, three, four, five. 23:42 Now flat, pull back. 23:50 And five more seconds. One, two, three, four, five. 23:55 Okay, let's pull the left leg up towards our chest, 23:57 bent the knee. 24:03 Hold it. 24:08 Five more seconds. One, two, three, four, five, okay. 24:15 Pull the leg in. 24:24 And let's hold for five more seconds. 24:26 One, two, three, four, and five, good. 24:32 Let's go the other side, pull. 24:37 You should feel this in the back 24:40 of your leg and in the gluteal area. 24:45 Five more seconds. One, two, three, four, five, okay. 24:53 And pull. 24:58 And ten more seconds. One, two, three, 25:02 four, five, six, seven, eight, nine, ten, good. 25:11 Now with our feet in front of us. 25:13 Put your hands behind your knees and push out, 25:16 and then back in, out, and in. 25:23 This is working the abductor muscles, 25:25 working on the hip area. 25:33 This is another one that if you have a bad hip, 25:35 you can start with just a static position. 25:38 In other word start doing movement like we're doing 25:40 you would just push in one spot without going to motion, 25:44 until you felt strong enough to go through a range. 25:52 Five more, one, two, three, four, five. 25:59 Okay, hands on the inside now. 26:01 Squeeze in and out, in and out. 26:22 And we're gonna do ten more. 26:23 One, two, three, four, five, 26:29 six, seven, eight, nine, and ten. 26:36 Fold your hands in front of you. 26:38 We're gonna contract the abdomen and just hold it, 26:41 push your lower back into the chair, 26:43 just hold, hold it, hold it. 26:55 Ten more seconds. One, two, three, four, 27:00 five, six, seven, eight, nine, ten. 27:07 Push back. 27:10 Push, steady push. 27:17 Ten more seconds. One, two, three, four, 27:22 five, six, seven, eight, nine, ten, good. 27:29 All right, fellows we're all done, thanks a lot. 27:34 Joint injuries don't have to hold you back. 27:37 You can get in a good exercise program. 27:39 See a doctor or physical therapist 27:41 or an exercise specialist if you need to 27:43 but get moving, that's the best way you can 27:45 get back on the road to recovery and good health. 27:48 And claim the promises of God. 27:49 Philippians 4:13 says, "I can do all things 27:52 through Christ who strengthens me." 27:54 God bless you. And we'll see you next time. |
Revised 2014-12-17