Participants: Kim Rogers, Madison Turner, Dick Nunez
Series Code: BAS
Program Code: BAS000103
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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. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Chronic pain and many varieties makes many people suffer, 00:18 not know what to do about it. 00:20 Coming up next on Body and Spirit, 00:22 we're going try and go through some exercises 00:24 it will help those conditions. 00:54 Hello, I'm Dick Nunez, 00:56 exercises physiologists and Principal of Miracle Meadows 00:58 and The Mountain State Leadership Academy 00:59 in West Virginia. 01:01 Welcome to Body and Spirit. 01:03 Chronic pain can be caused from a variety of measures 01:06 but when somebody has it, 01:07 it's a very, very real situation 01:09 and a very frustrating one. 01:10 They really don't know where to turn too. 01:12 Find one of the amazing turn around ever seen, 01:15 happened to a 73 year old woman 01:16 who came to the Black Hill South education centre back 01:19 when I was a wellness director there. 01:21 She was in such pain her husband was frantic 01:24 about where she was going to end up. 01:26 He thought for sure she would be in a wheel chair in no time 01:29 and he called me up and said 01:30 I need to bring my wife out right now. 01:32 I said well, our next program starts in two weeks. 01:34 He said no that's too late. 01:36 So I said go ahead and bring her, he brought her out. 01:39 Sure enough she was in such pain, 01:41 she could hardly move, couldn't do anything, 01:43 really had given up hope that anything could be done for her. 01:46 Well, this lady had a tremendous will to change 01:48 and was determine to do whatever she could to get better 01:52 and she believed that God would bless her along the way. 01:55 As she continued exercising, 01:56 eating properly and taking the therapies, 01:59 amazing transformation took place. 02:01 She started walking further and further. 02:03 By the second week she was walking incredible 02:05 six to ten miles a day. 02:07 In all my carrier, I've never seen a turnaround like that. 02:09 From a person who two weeks prior was in such pain, 02:13 they were looking for a wheelchair 02:15 to be walking six to ten miles a day. 02:17 God can truly bless us, if we simply follow His plan. 02:21 I believe we're ready to get started. 02:22 Helping me out today will Madison and Kim. 02:25 Madison is a student at Mountain State Leadership Academy. 02:28 Kim is at Miracle Meadows. 02:32 And since we're dealing with pain today, 02:33 we're gonna use our chairs. 02:36 Often times when people are in chronic pain 02:38 they don't want to bounce around a lot or stand a lot, 02:41 so we just sit here, 02:42 we're are gonna bring our arms up. 02:44 We're going to try and bring them together 02:45 in the middle and back out. 02:48 And in and out, do it on a control, 02:53 and out squeeze in, and out. 02:56 Ideally you want to try and get your arms all the way together. 03:01 No problem for Madison and Kim, I see. 03:04 I'll see what I can do? 03:08 Keep going, squeeze and squeeze 03:14 and squeeze and squeeze. 03:19 We're gonna do ten more. 03:21 It's one, and two, 03:26 three, four, five, 03:32 six, seven, eight, 03:39 nine and ten. Let's put our hands together. 03:43 It's gonna go up, squeeze it, hold and down, 03:48 and up squeeze, hold and down. 03:54 And up squeeze, hold it, down. 03:59 Up and hold and down. 04:04 Up hold, down. Five more times. 04:09 Up and down. Up and down. 04:17 Up there's three down. Up, down. 04:25 Last one, up and hold, 04:27 squeeze it tight, tight, squeeze, 04:30 squeeze, five more seconds. 04:32 One, two, three, four, five, good. 04:38 Put your hands behind your head and push your elbows back, 04:43 so your chest is stretching. Hold that. 04:47 Hold it. Hold it. Good. Ten more seconds. 04:55 One, two, three, four, five, 05:00 six, seven, eight, nine, ten. 05:05 Bring your arms around yourself, 05:08 hold your shoulder blades out and pull. 05:15 Ten more seconds, one, two, three, four, five, 05:21 six, seven, eight, nine, ten, good. 05:27 Now we're gonna reach up. 05:29 Slide your hips forward a little bit. 05:31 We're gonna pull down as if we got weight on the bar, 05:36 like we're doing a pull down exercise, and reach up, 05:40 squeeze your shoulder blades together, then reach up. 05:44 Down and up. Down and up. 05:49 In order to get good success out of this, 05:51 you need to focus on squeezing your shoulder blades together 05:56 and when you come up you wanna push them out as far as you can. 05:59 When people are dealing with chronic pain, 06:02 you find that by just getting in a range of motion exercise, 06:06 they're greatly improved, 06:10 many of the conditions out there, 06:11 the autoimmune type disorders, fibromyalgia, 06:13 chronic fatigue syndrome, chronic pain syndrome. 06:17 They all respond similarly 06:19 when you get into a good exercise program 06:22 that doesn't cause a lot of excessive straining. 06:26 Let's go five more. 06:28 One, two, and three, 06:35 four, five, good. 06:39 Now let's reach out, get hold of our arm, 06:41 pull back and back, be careful on your wrist, 06:47 you don't want to pull too hard there. 06:55 And this one we'll also concentrating 06:57 on bringing the shoulder blades back. 07:00 Nine, ten, ten more. 07:03 One, two, three, 07:09 four, five, six, seven, 07:16 eight, nine, ten, good. 07:20 This side, pull and pull, pull. 07:28 Five, six, seven, eight, 07:34 nine, ten, ten more. 07:37 One, two, three, four, five, 07:45 six, seven, eight, nine and ten. 07:51 Let's put the arm up over the head and stretch. 08:00 Hold ten more seconds, one, two, three, four, five, 08:07 six, seven, eight, nine, and ten. 08:12 Switch over and pull, pull and for ten more, 08:20 one, two, three, four, five, six, 08:26 seven, eight, nine, ten, good. 08:31 All right, let's do some shoulder exercise. 08:34 Lean forward, elbows into your side, 08:37 raise up and down, up and down, up, down. Good. 08:45 We'll do twenty, six, seven, eight, 08:52 nine, ten, eleven, twelve, 08:58 thirteen, fourteen, five more. 09:03 One, two, three, 09:08 four and five out front of you, 09:12 raise and down, Up, down, up, 09:17 Go on for twenty again. 09:19 Four and five, six, 09:25 seven, eight, nine, 09:32 ten, ten more. 09:34 One, two, three, four, 09:42 five, six, seven, eight, 09:48 two more times, nine one more and ten. 09:53 Okay, so back up. We'll go out to the side up, 09:57 and up, up, up, up. 10:03 You need to rest at home, that's okay. 10:06 Otherwise keep pushing towards as you can. 10:09 Ten more, one, two, 10:13 three, four, five, 10:18 six, seven, eight, nine, ten, good. 10:26 Pull the shoulders. 10:30 Good. Come around. 10:32 Up, up, up. Good keep going. 10:38 Up, up, up. 10:44 Three more. 10:48 Let's go the other way. 10:52 The neck is often an area that get's a lot of tension 10:57 and pain by working the trapezius muscles 11:00 like we're doing right now. 11:01 Also we're working the levator's scapulae 11:04 which are up in the neck area 11:05 down to the upper aspect to the scapula. 11:11 This will help those muscles to relax. 11:13 That's easing pain around the neck area. 11:17 Hey, let's relax. So down and up. 11:21 I would do some direct neck isolators. 11:27 Good. 11:33 Eight more. 11:35 One, two, three, four, 11:43 five, six, seven, 11:48 and eight side to side. 11:51 Good. 11:54 And for your next stretch, each time. 12:03 Six, seven, eight, 12:09 nine, ten, five more. 12:13 Eleven, twelve, thirteen, 12:19 fourteen, fifteen, good. 12:22 Turn to this side. 12:24 And turn, turn, good. 12:29 It's three, and four and five, ten more, 12:37 one, two, three, four, 12:44 five, six, seven, eight, 12:51 nine and ten, good. 12:54 Lean forward, put your arm around down between your leg, 12:57 use your other hand to block it 12:59 to give yourself a little resistance. 13:01 Curl up and down. Up and down. 13:07 We gonna try and do twenty five of those. 13:10 Six, seven, eight, 13:16 nine, ten, eleven put your palm up 13:21 try and get full extension 13:23 each time down, all the way down. 13:27 Ten more, one, two, 13:31 three, four, five, 13:36 six, seven, eight, 13:41 nine and ten, good. 13:46 Up and up. 13:50 Kim, you make sure you keep track 13:52 with me as we go through it, 13:53 just in case I get talking again, 13:55 and I don't want to lose my pace. 13:59 And other people come out to get great benefit 14:03 we've had like Candida conditions, 14:05 seeing people that were just so hopeless, 14:07 they're actually think about committing suicide. 14:12 And with a short period of change in their lifestyle 14:15 they had a whole new grip on life. 14:18 Twenty three, twenty four, twenty five. 14:22 Let's go to tricep now. 14:24 And block here, wrist down. Yes, twenty five again. 14:30 Remember a woman who was 32 and she had a 16-month-old baby, 14:34 was in such pain, she thought about killing herself 14:36 and she was told by her doctors not to exercise at all. 14:40 But she came out to our program and we did go ahead 14:42 and put her through some exercise. 14:44 Within two weeks this lady had a whole new grip on life. 14:47 So for those that are sitting around watching think 14:49 I don't want to try any exercise because of the pain. 14:52 Well, exercise will try and help you get out of that. 14:55 What are we on? Twenty two. 15:01 Good. Right, switch over and press. 15:06 You must have a good knack of sense 15:08 to know we're on twenty two reps. 15:13 If you're doing this one, push your elbow way down, 15:16 you're extending your arm as much as you can. 15:24 We have a ten more. 15:27 Eighteen, nineteen, twenty. Five more. 15:32 one, two, three, four, five, good. 15:39 Shake the arms out. 15:41 Give yourself rest, and get some deep breaths now 15:44 into the nose and out. 15:49 In and out. 15:54 Three more, out. 15:59 Two more and again. 16:09 We are ready to start some lower body exercise. 16:13 I'll put one leg out straight, 16:15 kick it up, bring it down, up and down. 16:22 We're doing just straight repetition today, 16:25 but I could be doing lot of static holes 16:27 like we often times do in our workouts here, 16:31 because if you're dealing with chronic pain, 16:33 doing negative reps, 16:36 which is the lowering part is under a lot of resistance 16:39 can be kind of productive for you. 16:43 So we want to keep the strain down, 16:45 but we still want to stimulate the muscles. 16:51 Go twenty more. 17:03 And ten more. One, two, three, 17:08 four, five, six, seven, 17:13 eight, nine and ten. 17:16 Right, switch sides. 17:19 For those at home, who are not in pain 17:22 you can drape your other leg over the top 17:25 as you prior seen on this program before 17:27 to give yourself extra resistance, 17:30 Kim, just switch to that, 17:31 so we can see how it's done. 17:39 I'll stay with today's quo though. 17:48 And we got twenty more. 17:54 It's five, six, seven, eight, nine, ten. Ten more. 18:01 One, two, three, four, five, 18:07 six, seven, eight, nine, ten, good. 18:14 Put your one leg out, we're gonna tip back and forth, 18:18 it's like your foot is a windshield wiper. 18:26 And thirty, it's ten, eleven, 18:29 twelve, thirteen, fourteen, fifteen, sixteen, 18:34 seventeen, eighteen, nineteen, twenty. Ten more. 18:39 One, two, three, four, five, 18:44 six, seven, eight, nine and ten. 18:49 Other side turn, turn, good. 18:54 Four, five, six, seven, eight, nine, ten. 19:02 One, two, three, four, five, 19:07 six, seven, eight, nine. 19:11 One more time, one, two, three, four, five, 19:18 six, seven, eight, nine and ten. 19:24 Slide forward, feet underneath you. 19:27 Push up on the toes and down, up and down, 19:32 up, down, up down, up. 19:37 There's seven, eight, nine, ten, 19:44 eleven, twelve, thirteen, 19:48 fourteen, fifteen, sixteen, 19:53 seventeen, eighteen, nineteen. 19:57 Ten more. One, two, three, four, five, 20:04 six, seven, eight, nine, and ten, good. 20:12 Spread your leg out, dig your heel in, 20:15 put your hands behind your hamstring 20:16 so that you can feel the hamstring contract, 20:18 and hold that for ten seconds. 20:21 We do a hamstring from seated position, 20:23 its hard to do a full range of motion, 20:25 it will still give resistance. 20:26 So we're doing, is we're doing a static hold 20:28 in several positions. 20:29 Okay, we move it by six to eight inches and pull, steady. 20:36 You should still feel your hamstring well, 20:40 especially if you hold it. 20:42 Okay, now bringing your foot flat, curl it back. 20:48 There's three muscles in back there in your hamstring, 20:50 the semi-membernosis, simi-tendinosis 20:53 and the biceps femoris, 20:55 they make up the hamstring region. 20:56 Here's go back out again and squeeze. 21:00 Those muscles are very important to keep flexible, 21:03 to keep strong and the flexibility 21:05 of a hamstring is very crucial, 21:07 especially to your lower back. 21:10 They contract. 21:14 If you lose your hamstring flexibility 21:16 you'll find your back much more susceptible to inflammation. 21:23 All right, move it again and pull 21:30 for five more seconds. Four, three, two, one, good. 21:36 Now as you're watching that when you see our foot go flat, 21:39 probably looks like we're not doing anything, 21:40 but reality, we're still pushing back hard you will feel it. 21:47 And three more seconds, one, two, three, and move your foot. 21:52 Dig in and pull, pull, pull, pull, pull. 21:59 Five more. one, two, three, four 22:04 and five, foot flat, and pull. 22:11 Five more. Four, three, two, one. 22:17 Reach out. Dig in. 22:21 Press hard into the carpet. 22:24 Concentrate to bring your leg back. 22:28 Five, four, three, two, one move it. 22:33 Dig in, pull, pull steady and strong. 22:45 All right, go to the flat position and pull, 22:49 pull, pull, pull, pull five more seconds 22:55 four, three, two, one, relax. 23:00 All right we're going to put our hands on the outside 23:02 of our knees and push out and in, 23:07 out and in, out and in, out, in. 23:14 Good. Keep going, and push. 23:19 We're gonna do 30 of them. 23:22 There's nine and ten, eleven, 23:27 twelve, thirteen, fourteen. Half way home. 23:34 Sixteen, seventeen, eighteen, nineteen, twenty. 23:41 Ten more times. One, two, three, 23:47 four, five, six, seven, 23:54 eight, nine and ten. 23:59 Hands on inside. Squeeze in, and squeeze, 24:03 squeeze, squeeze, good, squeeze. 24:10 And seven, eight, nine, 24:15 ten, eleven, twelve, 24:19 thirteen, fourteen, fifteen, 24:24 sixteen, seventeen, eighteen. 24:30 And ten more. 24:31 One, two, three, four, five, 24:39 six, seven, eight, nine and ten, good. 24:46 Pull your knee up to your chest. 24:52 Steady pressure, especially when you have chronic pain, 24:57 you don't want to over stretch at all, 24:59 just take it to a place of comfort. 25:01 Five more seconds. 25:06 All right, you gonna pull your ankle up now, 25:10 so you accentuate the stretch. 25:14 And hold that for ten more. 25:19 But your flexibility will be important, 25:23 something you want to keep all throughout your life. 25:26 Okay, and switch. 25:29 In fact I really regret the day 25:30 I stretched more when I was younger. 25:33 It's always one of the things in my trainee routine 25:35 that I intended to skip and I regret that. 25:42 Not that I was ever Mr. Flexible anyway. 25:46 I'm just lucky, I was born to be flexible. 25:48 Yes, some people are. 25:54 Some of these yogis will bend themselves up 25:56 into a little porcelain stuck themselves 25:58 in a one by one foot cube box. 26:01 I don't know if I can ever do that, 26:02 no matter how flexible I get. 26:04 I think there's a little too much in me for that. 26:05 Yeah, I don't think, I'm that flexible. 26:09 I don't go on the contentious side. 26:11 Okay, let's relax. 26:12 Let's get a couple breaths, in and out, 26:17 in and out, hands on your abdomen. 26:21 Let's crunch forward and back and forward and back pull out 26:27 as you come forward and then back. 26:29 Squeeze down, and back, 26:32 squeeze, back and squeeze, back. 26:37 Keep going, squeeze and back, good. 26:43 Back and back. 26:54 I'm not rocking, it sounds like I'm rocking, ten more. 26:59 Sounds like my rocking chair needs a little bit of oil. 27:06 And five more 27:11 and three more. 27:16 Good. All right, 27:18 thanks a lot ladies, we're all done. 27:24 Pain does not have to limit you, 27:25 when it comes to what you want to do in life. 27:28 Change your lifestyle, drink a lot of water, 27:31 have a healthy diet, 27:32 get into regular exercise program 27:34 and most of all turn yourself to our maker, 27:37 depend on God, asks His blessing, 27:40 pray for His blessing and they'll come your way. 27:42 The Bible tell us in Philippines 4:13, 27:45 "I could do all things through Christ who strengthens me." 27:48 And that is a promise that we can claim. 27:50 God bless you. Keep exercising. 27:53 Hope to see you next time. |
Revised 2014-12-17