Participants: Fred Garber, Matthew Hard, Dick Nunez
Series Code: BASA
Program Code: BASA000026
00:14 Ever woke up with a pain in the neck?
00:16 No, I'm not talking about the person
00:17 that might be laying next to you,
00:19 I'm talking about an actual stiff neck, that hurts
00:21 that can causes you a lot of discomfort.
00:23 What do you do about it?
00:24 Find out next on Body and Spirit Aerobics!
00:54 Hello! I'm Dick Nunez, wellness director to the
00:56 Black Hills Health and Education Center.
00:58 Welcome to Body and Spirit Aerobics!
01:01 During my carrier I've seen lots of changes in exercise science
01:04 one of the things we always used to do is do a lot of
01:07 heavy presses behind our neck, and pull-downs behind our neck,
01:10 but research has shown it's not the best way off
01:12 doing it, biomechanically we're much better off
01:15 just staying in front of our neck and also to pull
01:18 down in front of our bodies, gives us a much
01:20 better biomechanically position to do our
01:22 exercises. And when people do exercises
01:24 improperly, they can start having discomfort
01:27 They're certain muscles up in the neck, they're
01:29 called the Levator scapulae they go from the first cervical
01:32 vertebras to the superior angle of your scapula
01:35 which are your shoulder blades. If that muscle knots up,
01:37 it can cause a lot of problems. I know it
01:39 happened to me almost 20 years ago when it knotted up
01:43 up caused 90% of the strength of my right arm over
01:45 night. It took me many years to rehabilitate my
01:47 right arm because of a series of injuries that
01:51 nobody could really diagnose. Even a physical
01:54 therapist or a neuro-surgeon or an orthopedic
01:57 surgeon, none of them could find it out.
02:00 But over the course of time I discovered what was
02:01 causing the problem, it was more of a structural
02:03 thing. So I'm really aware what happens when you
02:06 have a sore neck. So we're going to do a program on
02:08 today, I believe we are ready to get started. Helping me
02:11 out today will be Fred Garber and Matthew Hard.
02:15 We are going to start by gently moving arms
02:18 around and the first part of our program will be
02:26 dedicated to working on the neck and shoulder
02:29 region, and then we will get into our aerobic activity.
02:34 - And up around the other way
02:40 I know a lot of people experience shoulder pain
02:42 in fact I know Fred is even commented
02:44 that his shoulders hurts once in a while
02:46 but he's found some good ways on working out
02:49 to avoid that. Ok now let's just relax.
02:54 Press our hands together and we're going to come up
02:57 slowly and gently and back down, and up
03:03 and down, keep your chest
03:04 up and down, chest up. When you bring your
03:12 chest up you're automatically going to hold
03:14 in and tighten your abdominal wall so go
03:18 up and down, and up, and down. 3 more times
03:28 and up, and down, and up, and down,
03:33 Ok let's just keep our elbows in our side.
03:36 Turn our hands out and back in, out and in out, in,
03:53 good. Going 10, and 10 more
03:58 1, 2, 3, 4, 5, 6, 7,8,9, 10
04:16 All right! Stick out hands in front of us, we just
04:17 bring it up like this, and back down, up, down
04:25 Try to keep your elbows above the hands
04:29 and up, we don't want to take elbows any higher
04:33 than shoulder height Good, and up
04:40 and down, up down.
04:48 Let's go 10 more.
04:50 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
05:09 OK, let's roll the shoulders up and around
05:11 up, and around, way up, way up, up, up up,
05:20 5 more, 1, 2, 3,4,5
05:27 Now to the front, way up, way up, good
05:33 up, up, five more 1, 2, 3, 4, 5.
05:41 All right let's put our arms out straight, let's
05:44 make small circles here. Now if this is uncomfortable
05:49 just hold your arms out straight.
05:51 Now will be fine as well, static movements are
05:55 good, that's holding a resistance without movement
06:00 Especially for rehabilitation, then as you get
06:03 stronger you can start doing some range of motions.
06:06 Ok let's go back the other way.
06:10 Keep the palms pointed down, keep the arms
06:12 out straight. If you need to drop your arms
06:14 for a moment, please do so, and pick them up
06:17 as soon as you can. Ok let's go back to the front
06:20 again and now to the rear we're going for
06:32 20 more seconds.
06:37 Now back to the front. And 5, 4, 3, 2, 1
06:51 Hold that. Hold it steady,
06:59 it's five seconds, we're going to go for 1 minute.
07:00 Again you need to drop your arms It's OK.
07:03 Keep your arms out straight keep your palms down,
07:06 should feel this in your shoulders.
07:13 It's 40
07:21 Now down to 30, 25, 20, 15
07:39 14, 13,12,11,10, 9, 8, 7, 6, 5, 4, 3, 2,1.
07:52 Let them down. Bring your arm up and across
07:56 and by your elbow and pull, you will stretch the
07:59 muscles we're just working, hold it.
08:04 For 10 more.
08:06 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
08:15 Switch, and across, and seconds
08:23 1, 2,3,4,5,6,7,8,9,10
08:32 Up now over the head and pull. And hold.
08:40 1, 2,3,4,5,6,7,8,9,10
08:49 Switch and pull, 10 more.
08:57 1, 2,3,4,5,6,7,8,9,10
09:06 Let down. turn your head on the side, hold.
09:12 Turn the other way, and hold ,and turn, and hold
09:18 turn, hold, back to the front, up, hold, look down
09:26 look up, and look down. Now we can warm up
09:33 for aerobics, let's put our leg out, and
09:38 put the toe up, down, up, down
09:42 up, down
09:46 5 more, 1, 2, 3,4,5.
09:54 Good, switch, toe up 3, 4, 5, 6, 7, 8,9, 10.
10:10 Put the foot back. Press up on the toe
10:14 and down, up
10:20 and 5 more 1, 2,3,4, 5.
10:29 Good! Switch.
10:33 Press up, down, up, down
10:43 7, 8,9,10, Ok. We are going to start
10:49 with a side to side step. Nice and easy.
10:53 Just to get us going, and we going do to this for
11:03 50 more seconds at this pace,
11:09 this is the beginning of our aerobic work out.
11:13 About the next 12-14 min will be doing non stop
11:17 activity, to get the pulse rate going, it's been found
11:21 we need to get at least 12 minutes and
11:25 Dr. Kenneth Cooper was doing his research he found that
11:29 was a minimal response time to start getting
11:31 cardio vascular benefit so we are getting
11:33 that today, we also want to do our training
11:35 for the shoulder and neck area, ok down to 5.
11:48 Then we are going to pick it up a little bit.
11:53 Ok way out, now step, big step, good.
12:01 Out, out, way out, step, step, step.
12:19 Right, left
12:29 Quick steps.
12:31 Left, right.
12:39 Good Left, right
12:53 OK, big steps, way out
13:08 left, right, shorten it up!
13:29 Let's pick it up, good job fellows. Big steps.
14:02 50 more seconds.
14:08 45, shorten it up, and 20,
14:37 15, 10, 5, 4,3,2, 1.
14:53 Step it up. We're going to put a little variation in
15:13 there. Let's kick back now. Good. Kick.
15:31 Back into our step.
15:47 Whenever you have neck pain it's always good to get
15:50 a diagnosis, find out exactly what you're doing
15:52 what you're dealing with and from there
15:59 your physician can prescribe what the best
16:02 modality, would be, help get on your feet again.
16:07 Muscle pains can be originated to a muscular
16:11 unbalance, a muscle is tightening in, around the nerves
16:16 of the vertebral column getting in a good training program
16:20 good posture, you can
16:24 alleviate a lot of pain. 15 seconds
16:51 Ok we are going to ski jumps side to side.
16:53 Ok, go!. This is an excellent exercise
16:59 for those who like to do skiing.
17:07 If it's to hard to you to bounce, then you can
17:09 do a modified version of this, still I would
17:14 suggest to go back to the side step, while the
17:19 fellows are doing the ski jumps.
17:26 For those who are hurting you can just keep
17:28 step in, side to side, and keep your heart rate
17:34 going, or you can just maintain your step.
17:40 Good, 10 more seconds.
17:50 3, 2, 1 Step it out,
18:08 45 more seconds
18:17 35, 25, 20,
18:50 3, 2, 1 Ski jump side to side again
18:58 Good keep going. I would join you but
19:01 since I'm not a skier...
19:07 45 seconds
19:12 We're now and for the main part of the aerobics
19:14 training, we got the warm-up in once you get your
19:19 warm up done, you can go to a higher level
19:22 where muscles are more reactive, more effective
19:26 of using the glucose and the fatty acids
19:28 is coming your way, so keep the performance now.
19:38 15 seconds 10, 9, 8,7,6,5,4,3,2,1
19:53 Step it out.
20:03 This particular portion, allows us
20:06 to cool down. We don't want to get
20:09 our pulse rate elevated to much.
20:11 That's something we will not encourage you
20:13 to find in your training rate, either your doctor
20:15 can give you that on a stress test or you can take
20:19 220 and subtract your age and than take 70-80%
20:23 if you are 40 years old gives you maxim heart rate
20:26 of a 180, 70% will be 126
20:29 80% will be 144 that will be your training rate.
20:33 You are on certain medication especially like a beta-blocker
20:36 then that's not going to be accurate as far as
20:40 your pulse rate. Ok, one more time
20:52 ski jumps. Back, forward. Go.
20:54 This will be the last portion of the hard aspect
21:04 of aerobics. Now will be looking for our way out
21:08 to our cool down time. Good job fellows.
21:23 And down to 30 seconds.
21:32 20, 15, 10, 9, 8,7, 6, 5, 4, 3, 2,1.
21:52 Step it up, your arms swinging.
22:08 Pick it up. 40 seconds
22:23 30, 25, 20,10, 9,8, 7, 6,5,4,3,2,1.
22:53 Let's go back to our side to side.
22:55 We are going to finish the same way we started
22:59 Big steps. Way out. OK
23:16 Shorten it up! Big step
23:30 Right, left
23:44 Keep it out
23:55 Shorten it up. And stride it out, way out
24:12 We start slowing it down a little bit.
24:16 Keep your stride big, we can start slowing down.
24:26 Big stride, 20 more seconds.
24:52 OK. Regular small straight
24:55 Nice and slow, just cool down now.
24:59 Now we're using our leg muscles to
25:01 circulate our blood.
25:08 45 more seconds
25:17 35, 25, nice and slow, 15
25:44 and now we are down to our last 7 seconds.
25:53 Ok, good step way out, we are going to stretch
25:55 inside the thigh and hold.
26:03 10 more seconds, 1, 2,3,4,5,6,7,8,9,10
26:13 Switch. Stretch. Hold
26:20 10 more, 1, 2,3,4,5,6,7,8,9,10
26:31 Press the heel on the ground stretch your calf
26:35 and back your leg. Your knee forward,
26:39 and hold down for 10 more,
26:42 1, 2,3,4,5,6,7,8,9,10
26:51 Switch over. Press your heel on the ground
26:55 and hold. 10 more seconds.
27:03 1, 2,3,4,5,6,7,8,9,10
27:12 All right fellows. Good job, well done.
27:16 Again if you have neck pain find out what's wrong
27:19 and then you can try a lots of different areas
27:21 you can get a massage, try a chiropractor
27:22 or get in a regular exercise program, it will help
27:26 you to avoid that. And claim your promises to God.
27:28 If you do that you'll see great things happening.
27:31 Hopefully you'll not have to go to a severe in
27:33 surgical procedure but that's in case it's good
27:36 thing that our medical doctors have that knowledge
27:39 Do all things for the glory of God.
27:40 The Bible promises in Philippians 4:13
27:43 that we can do all things, not some things
27:44 but all things to Christ. God bless you.
27:48 Keep the exercises. All see you next time