Participants: Andrew Hard, Dick Nunez, Jason Maxwell
Series Code: BAS
Program Code: BAS000102
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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 For those who have ever experienced tennis elbow, 00:17 you know, it's a long and nagging process. 00:19 But there is hope, you can overcome it. 00:21 Stay tune and find out how next on Body and Spirit. 00:53 Hello, I'm Dick Nunez, 00:55 exercise physiologist and principal 00:56 of Miracle Meadows and Mountain State Leadership Academy 00:59 in West Virginia. 01:00 Welcome to Body and Spirit. 01:02 In my carrier in the athletic club industry, 01:04 I was a racquetball pro for while. 01:06 I also played a lot of squash. 01:08 I remember one fellow in particular 01:09 who was a average squash player, 01:11 and he hadn't played in two years. 01:13 Nagging tennis elbow had kept him away from it. 01:16 Finally I took him aside, I said look, 01:17 I think I can give you an exercise program. 01:19 We could have you back around in no time. 01:22 And he was finally willing to do something. 01:24 He said okay, I'll do it. 01:25 For the longest time he was afraid 01:26 to do anything because of the pain. 01:28 Within one month he was back playing 01:31 squash on a regular basis again. 01:33 Word spread like wildfire and people 01:35 from all over are coming up to me with their tennis elbow 01:38 and we're getting better 01:39 just by putting a simple exercise program into play. 01:42 Tennis elbow does not have to incapacitate you, 01:44 it simply a tendonitis condition. 01:46 Tendonitis can affect any tendon in the body virtually. 01:49 So by doing this simple exercises 01:52 and using in another areas of the body, 01:54 you can overcome such problems like tendonitis in tennis elbow. 01:57 I think we're ready to get started here. 01:59 Helping me out today will be Andrew and Jason, 02:02 both students of the Mountain State Leadership Academy. 02:07 And for little bit of variety in our workout today, 02:10 we're gonna sit down. 02:14 And we're gonna go right after 02:16 our target area which is the tennis elbow. 02:19 In tennis elbow usually there is a inflammation 02:22 right around the common extensor tendon 02:25 or it can also be on the inside. 02:27 When somebody has very painful condition like tennis elbow, 02:30 it's virtually impossible for them 02:32 to grab something and squeeze hard. 02:35 So what I've ask them to do usually is find out 02:38 where we are in the pain area. 02:40 In another words you might have tennis elbow, 02:42 but if you can simply squeeze your hand, 02:44 you will see that the muscles within the forearm 02:47 are jumping around and stimulating that area. 02:51 When people think of hand strength, 02:53 they often times think about how much muscles in their hand. 02:56 Reality is, there is not very much muscle in your hand. 02:58 Again the power in that is dictated 03:01 by how much strength you have in the flexors 03:03 and extensors in your forearm area. 03:06 So if you can simply do this. 03:08 In fact let's do that fellow, 03:09 let's just squeeze both hands and squeeze them tight. 03:15 Also this can be very helpful for people 03:17 that might be battling with carpal tunnel situation 03:20 by keeping everything strong and flexible, 03:25 it will be helpful in preventing that. 03:27 Also when you do exercises 03:29 you bring oxygenated blood to an area, 03:32 will take waste byproduct out 03:34 and that enhances the healing process. 03:38 Now, we're gonna do is we're gonna stack little bit. 03:39 Now we're gonna alternate our fingers 03:42 as we crunch our fist. 03:45 And when I started with this one fellow, 03:47 this is all he could do at the very beginning. 03:49 He found he could do these two things 03:51 without discomfort and as he started doing 03:54 and it wasn't more than just a couple days. 03:56 He said, okay, I am doing this really comfortably now. 03:58 So can I use more exercises. 04:00 So I start giving him more stuff 04:02 until finally he was doing a four regiment of exercises 04:05 what we'll do right now. 04:07 Now if you have tennis elbow, 04:08 this might be as far as you can go for right now. 04:11 We're gonna take this little bit further here in just a moment. 04:16 And let's do about five more of these, 04:18 one, two, three, four, five. 04:23 Let's stretch that back, pull back. 04:32 Used to a lot of this in my shot putting days work on, 04:35 keeping the wrist flexible. Switch. 04:41 You're quite surprised over the shot put, right, Jason. 04:43 If I thought I was a long distance runner. 04:49 All right, we're gonna use our knees. 04:52 We're gonna act like we've weights 04:53 on our hands although we don't. 04:55 This gonna flex our wrist up and down, up and down. 05:01 Even though we don't have weights on our hand, 05:02 it won't take too long before we actually start 05:04 to feel the affect in our forearms. 05:09 We do 30 of them there is nine, ten, 05:12 eleven, twelve, thirteen, fourteen, 05:18 fifteen, sixteen, seventeen, eighteen, nineteen, twenty. 05:24 Ten more, one, two, three, four, five, 05:32 six, seven, eight, nine and ten. 05:38 Turn your palms up, curl, and curl, curl, curl, 05:44 good. Keep it going. 05:53 Good. It's twelve, thirteen, 05:57 fourteen, fifteen, sixteen, seventeen, 06:02 eighteen, nineteen, twenty. 06:05 Ten more, one, two, three, four, five, 06:12 six, seven, eight, nine and ten. 06:17 Now we're gonna put our arms out and rotate up and down. 06:24 Good. 06:27 There's ten, we're gonna do 30 of these. 06:38 It's twenty. One, two, three, four, five, 06:45 six, seven, eight, nine and ten. 06:51 All right stretch back. 06:57 Hold that. 06:59 Ten more seconds, one, two, 07:02 three, four, five, six, seven, 07:07 eight, nine, ten, other side. 07:11 Pull back. 07:16 You're able to feel your forearms, Andrew? Yes. 07:18 How about you Jason? Yeah. 07:20 Ten more seconds, one, two, three, four, five, six, 07:27 seven, eight, nine and ten. 07:32 As you go through the recovery phase, 07:33 you can actually start taking things like a sock 07:37 or a racquetball or some type 07:39 the soft ball and start squeezing that. 07:42 And that will be next step as you get stronger. 07:45 And finally you might be able to start taking 07:47 some light dumbbells and do your wrist curls 07:50 and so forth what we're doing with those dumbbells. 07:53 If you're anytime for lack of enthusiast 07:56 either racquet ball, squash or tennis 07:59 or any other activity that can cause a tennis elbow. 08:02 Often times carpenters will get it. 08:05 Even sometimes some of the camera crew will. 08:07 I mentioned about how their hands and forearms get tired. 08:11 By doing this type of an exercise program 08:13 will help you to prevent getting those conditions 08:15 like tennis elbow or carpal tunnel syndrome, 08:19 okay. We need to work the rest of the body now. 08:22 So let's start by doing some chest exercise. 08:24 And we're gonna act like this, we still have that tennis elbow. 08:27 So we're gonna do things that are going stay way from, 08:31 irritating a tendonitis condition. 08:34 So we'll do some squeezes up here 08:36 which totally takes the elbow out of it. 08:41 Good. 08:45 And squeeze and squeeze. 08:49 Ideally you want to get your elbows together. 08:54 Can you get your elbows all way together, Jason? 08:56 Almost. 08:58 How about you Andrew? Yeah, I can. 09:00 Good. 09:03 You're like me Jason. Your chest is too big 09:05 to get together there. 09:09 That's okay, someone who has had that lot in life. 09:12 Ten more, one, and two, 09:16 and three, and four, 09:20 five, six, seven, 09:27 and eight, two more, nine. 09:32 We get to middle this time hold it, 09:34 hold it, trying to get it together. 09:37 I got mine together, Jason. Aha, kind of. 09:42 Ten more seconds. One, two, three, 09:46 four, five, six, seven, eight, nine, and ten. 09:53 It's hard. Lay back. 09:57 That look like a walk in the park for you though. 09:59 Yeah, it wasn't hard for me. It wasn't hard for you. 10:03 That's why there's lots of exercises, Andrew. 10:11 There are many parts to the body of Christ 10:13 and there is many ways to train the body. 10:18 And back, stretch and across, 10:29 good. Okay, relax. 10:33 All right. We're gonna do some back exercise now, 10:36 we're gonna reach out. 10:38 Squeeze back, hold that and reach out 10:42 and back, and hold and out 10:45 and back and hold out, 10:52 And pull 10:55 and pull and back. 11:01 It's seven, eight, 11:07 nine, ten, eleven, 11:15 twelve, we're gonna do eight more. 11:18 One, two, 11:24 three, four, five, 11:32 six, seven and eight, good. 11:39 Arm up over the head and get hold of your elbow. 11:41 Stretch the area, okay good. 11:48 We're holding each stretch for 10 to 20 seconds. 11:51 Ten more seconds. One, two, three, four, five, 11:57 six, seven, eight, nine, ten switch over. 12:11 And ten more. One, two, three, four, 12:16 five, six, seven, eight, nine, ten. 12:21 Okay, shake your arms out for a moment. 12:23 Let's get few breaths into the nose and out. 12:29 In and out, 12:34 in and out. 12:39 Lean forward elbows on to side, raise up and up, 12:44 we'll do 20 of these. 12:45 There's three, four, five, six, 12:52 seven, eight, nine, ten. Ten more. 12:59 One, two, three, four, 13:06 five, six, seven, eight, 13:12 two more, nine and ten. 13:16 To the front, up and down, up and down, 13:21 up down, up down, 13:26 up down, up down. 13:30 There's eight and nine and ten. Ten more. 13:37 One, two, three, four, 13:46 five, six, seven, eight, 13:56 nine and ten. Out to the side now. 14:00 Up and down, up and down, 14:05 up down, up and down, up down, up down, 14:13 keep going eight, and nine, ten. Ten more. 14:19 One, two, three, 14:25 four, five, six, seven, 14:33 eight, nine, hold last one. 14:38 We're gonna try to hold for 30 seconds. 14:46 There's ten. 14:55 And 20. One, two, three, four, 15:01 five, six, seven, eight, nine, ten, good. 15:08 Here shrug the shoulders up and down, and up and down, 15:16 up down, up down, up down, up down. 15:23 Ten more. Up, there's one, 15:28 and two, Three, four, 15:35 five, six, seven, eight, 15:43 two more nine and ten. 15:48 Okay, reach across. Grab behind your elbow and pull. 15:51 Stretch your shoulder, good. 15:58 Ten more seconds here. 15:59 One, two, three, four, five, six, seven, 16:07 eight, nine, ten, switch over, good. 16:19 And hold ten more seconds. 16:21 One, two, three, four, five, six, 16:27 seven, eight, nine, and ten. 16:32 One thing I like about exercising in the chair, 16:35 is especially with arm exercise, we did good isolation. 16:38 We use our body to block ourselves. 16:41 We actually can do a lot of exercises 16:43 more diversified by sitting in the chair. 16:45 So just because we've chairs out here does not mean 16:48 an exercise program is gonna be necessary easier. 16:50 It just gonna be different. 16:52 So we're gonna lean forward now, put our elbow into our leg. 16:56 Now for those who have tennis elbow or other irritation, 16:58 you might just wanna curl your arm up. 17:01 Otherwise, you can block with the other arm, 17:04 and do full range of motion here. 17:06 We'll do 20 reps. 17:07 There's three, and four, five, keep track Andrew. 17:13 For those who do not have tennis elbow or carpal tunnel syndrome 17:18 the exercise we did do are still beneficial 17:21 for that or to prevent that, 17:25 so they're still gonna be good exercises for you. 17:27 So don't think that it would be a waste of time 17:29 to do those exercises just because 17:31 you do not have those conditions. 17:32 Where were on? Okay. 17:35 eighteen, nineteen, and twenty, good. 17:41 Other side curl and curl, curl, curl. Good. 17:49 Up and up, and up, and up, up, 17:58 up, eleven, twelve, thirteen, 18:04 fourteen, fifteen, sixteen, seventeen, 18:11 eighteen, nineteen and twenty, good. 18:17 Now we're gonna do the triceps. 18:19 Press it down and up, 18:22 down, and down and down. 18:28 Again for those with tennis elbow be careful on this one. 18:32 It could be irritating. 18:34 You might have to do it with very little resistance at first. 18:38 The range of motion will help get you better. 18:43 We got eight more, you think? 18:45 Okay, fifteen, sixteen, seventeen, 18:52 eighteen, nineteen and twenty. 18:56 Switch side, press, press, 19:01 it's three, four, five, six, 19:09 seven, eight, nine, ten more. 19:16 One, two, three, four, 19:23 five, six, seven, 19:29 eight, nine, ten good. 19:33 Shake it out. Let's get some air. 19:38 In and out, in and out, 19:44 one more time, in and out. 19:49 Do some leg training, pull leg out, foot over. 19:54 Extend the leg out, back down, 19:57 up and down, up and down, 20:01 up down, up down, good. 20:06 Just doing last few degrees 20:08 using the other foot as extra resistance. 20:13 Ten more, One, two, three, 20:19 four, five, six, seven, 20:26 eight, nine, and ten. Switch over. 20:33 Extend, two, three, four, 20:40 five, six, seven, 20:46 eight, nine, ten. 20:49 Ten more. One, two, three, four, 20:57 five, six, seven, eight, 21:04 nine, and ten, good. 21:08 Take your left leg, dig your heel into the carpet, 21:11 pull down hard, feel your hamstrings underneath. 21:14 Pull for ten seconds, five, six, seven, eight, nine 21:21 move your foot about 6 to 8 inches and pull. 21:25 Pull, pull, five more seconds. 21:29 One, two, three, four, five. 21:35 Foot flat, pull back. 21:37 Since we do not have a way to do a real 21:40 full range of motion on our hamstrings with seated position 21:43 where improvising and doing in three different spots. 21:47 Let's go back out again with the same leg. 21:50 Squeeze back over for ten seconds, 21:55 five, four, three, two one. 22:00 Move it 6 to 8 inches again. Pull good. 22:10 Five, four, three, two, one flat down. 22:16 Pull back hold, hold, hold, four, 22:22 five, six, seven, eight, nine, ten. 22:28 Other side right leg out. 22:30 Dig in pull three, four, five, 22:37 six, seven, eight, nine, ten. 22:41 Move to 6 to 8 inches. 22:43 Dig in pull back, flex your hamstring. 22:48 Three, four, five, six, seven, 22:52 eight, nine, ten. Foot flat, pull back. 23:00 Good. Five more seconds, four, three, two, one, good. 23:07 Reach out dig back in again 23:10 and pull one, two, three, four, 23:16 five, six, seven, eight, nine, ten, move it. 23:24 Dig in, pull, pull, contract the hamstring pull, 23:30 pull, five, four, three, two, one. 23:37 Foot flat, and pull back. 23:40 Pull it, three, four, five, six, 23:47 seven, eight, nine, ten. 23:51 Sit forward, put your hands on outside of your legs, 23:55 push out and back in, push out back in, good. 24:02 This might be another one for those with tennis elbow, 24:04 you might be careful with. 24:05 This might hurt a little bit. 24:16 And ten more. One, two, three, 24:23 four, five, six, 24:28 seven, eight, nine, 24:32 one more time ten. 24:34 Hands on the inside, squeeze in and in, 24:40 three, four, five, six, seven, 24:48 eight, nine. Ten more. 24:52 One, two, three, four, five, 25:00 six, seven, eight, nine, ten. 25:07 Skewed forward. 25:11 Okay, press up on the toes and down, 25:14 up and down, up down, 25:18 up down, up down, up down, 25:23 keep going, down, up down, 25:27 up down, up down, 25:31 up down, good. 25:36 Let's go ten more. 25:38 One, two, three, four, 25:45 five, six, seven, eight, 25:52 nine and ten. 25:55 Let's finish off by crunching the abdominal. 25:58 Flex down and back, down and back, 26:04 flex each time back, squeeze, back, 26:10 and squeeze, back, good. 26:16 Squeeze forward and back, forward and back. 26:26 We'll do 20 more. 26:30 It's two, three, 26:35 four, five, six, 26:43 seven, eight, 26:48 nine and ten more. 26:53 One, two, three, 27:01 four, five, six, 27:08 seven, and eight, 27:11 two more nine and ten, good. 27:18 Thanks a lot fellow, I think well done. 27:24 Don't let condition like tennis elbow slow you down. 27:27 You can have a happy active life, 27:29 pain free by just some simple exercises 27:32 and claiming the promises of God. 27:33 He wants us to be healthy. 27:35 He doesn't wanna us to be in pain. 27:36 He's anxious to heal us 27:38 if we simply follow His natural remedies 27:41 and exercise certainly is part of that. 27:42 But remember to do that exercise for the right reason. 27:45 Don't do it for self glorification. 27:47 Do it for the cause of God. 27:48 Remember Philippians 4:13 says, 27:50 "I can all do things through Christ who strengthens me." 27:53 God bless you, see you next time. |
Revised 2014-12-17