Participants: Dick Nunez (Host), Janet Nelson and Richard Nelson
Series Code: BASA
Program Code: BASA000054
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your
00:06 health. Be sure to consult your physician before
00:10 beginning any exercise program.
00:14 Have you ever woken up with a pain in the neck
00:16 and I'm not talking about the person lying next to
00:18 you. I'm talking about the nagging pain that many
00:20 people experience. What can you do about it; find
00:22 out next on Body and Spirit Aerobics.
00:52 Hello, I am Dick Nunez Wellness Director of the
00:54 Black Hills Health and Education Center.
00:56 Welcome to Body and Spirit Aerobics.
00:59 Oh! I wish I had a dollar for every time I worked
01:01 with somebody, who's had a sore neck. Often
01:03 times, people just wake up with them and they
01:05 don't know what to do about them. So, we're
01:07 gonna talk about the physiology of neck pain
01:09 plus maybe some things we can do about it.
01:11 I think we are ready to get started in our
01:12 program, helping me out today will be Richard
01:14 and Janet. Richard and Janet are husband and
01:18 wife and they help us out at the Black
01:20 Hills and I also train them.
01:21 So, we're gonna start on some exercise and we're
01:23 gonna start by just loosening up and bring it
01:28 around. Now, if you have a lot of neck pain,
01:31 even this might be little bit difficult. Raising your
01:33 arms up can pinch up there, but just do the
01:37 best you can. If you can't get all the way,
01:39 that's all right. Just modify it to your comfort.
01:45 Hopefully, the neck pain will start getting better.
01:50 Okay, let's go around the other way. Just nice and
01:53 lose, bring it up and around. Richard you ever
01:59 experienced neck pain? I wake up with one often,
02:02 but not my wife. I'm glad you clarified that.
02:08 How about you Janet? My lips are sealed.
02:12 Okay, let's squeeze our hands together.
02:14 So, do you ever get sore neck? Yes, I did.
02:16 Okay and push out, draw back and push out.
02:20 We just gonna do some range of motion exercise
02:22 here, we're not gonna strain too hard. Because
02:26 if you experience neck pain, you know what it
02:30 feels like to go too hard and that will just make
02:32 it worse. Now, if you're not experiencing pain and
02:37 just falling along at home, you wanna work
02:39 hard go ahead and do so. Push as hard as you can,
02:42 but I wanna make sure that whenever we do
02:44 programs. That if somebody calls me up
02:46 and said. Do you have any programs for neck
02:48 pain that I can do and I can say yes as a matter
02:51 of fact we do and can feel confident with the
02:53 fact that they follow along that they're gonna
02:55 be okay. Alright, let's do 10 more of these,
03:00 try and keep the tension on your hands as much as
03:02 possible and that will give you a better affect
03:05 on the chest and we're gonna do five more and
03:14 two more. Okay, before we go any further, we're
03:19 gonna do a little anatomy lesson. So, Janet if I can
03:22 have you turn around for a moment, all the way
03:24 around to the camera there. The main muscle
03:27 we're looking at here, are gonna be levator
03:29 scapulae, which starts at the superior angle of the
03:33 scapulae here and goes up to see C1-4. You have
03:36 one each side, so it comes up like this and
03:39 like this, and then you have the trapezius,
03:43 which goes from occipital protuberance all the
03:45 way down to T12 and forms a big diamond in
03:48 the back. We also have some minor muscles in
03:51 the neck area as well and so we're gonna work
03:53 with that and that just gives you a little idea
03:55 what we're gonna be actually training. And of
03:58 course I've mentioned before on Body and Spirit
04:00 and Body and Spirit Aerobics, when people
04:02 have poor posture especially poor neck
04:04 posture, which is very common with women that
04:06 will accentuate the problem also. So, we're
04:08 gonna do some stretching, put the hands behind
04:11 the head and we're gonna stretch back. Stretching
04:13 will be very beneficial for helping to relieve
04:16 neck pain. Alright, now we're gonna wrap
04:22 around ourselves and now back up again.
04:30 Push the elbows back and bring it around,
04:43 okay good. Okay, Janet if you could get our
04:45 towels for us please. Here you go Richard,
04:51 chose your weapon. Okay, we're gonna work on
04:55 our back in the way we're gonna do that as we're
04:57 gonna reach out with the towel and a pull back
04:59 into us and then reach out. Bend at the knees
05:02 just a little bit. You bent over at the waist,
05:06 you're rowing your back. Extending out, rowing
05:08 back, extending out, back and out, and back
05:13 out. Pull back, reach out, and pull and reach,
05:20 and pull and reach, and pull and reach. Okay, you
05:22 folks keep going. I want to come over to Richard
05:25 here, bend over just little more Richard.
05:27 We wanna focus on the muscles right here in his
05:29 back. So, as he pulls back, we're bowing the
05:32 shoulder blades back together and then try and
05:34 move them out as far as you can. So, the shoulder
05:37 blades back, push out and back, push out.
05:41 Very good, he is doing it. Let's come check Janet,
05:44 Janet bend your knees just a little bit more.
05:46 Okay, shoulder blades back, push out and back
05:49 and out, very good. Okay, even though they're not
05:55 using any weight per se they still going to the
05:58 range of motion, where they are drawing the
06:00 scalp to back and going out, can you feel the
06:02 muscles in the upper scapular region. Okay,
06:05 and as you get stronger then you can start adding
06:07 resistance to that. How about you Richard, you
06:09 feeling in that row, okay. Alright, now go and
06:13 stop for a moment, bring the towel up overhead,
06:16 we just gonna stretch over to the side with it
06:19 and comeback the other way, and now back over
06:23 again, and back over, and back over, and over,
06:32 and over, and back over, and over, 1 more time,
06:41 and over, good. Now, we're gonna take our
06:45 towel on the end like that with our right hand.
06:50 Okay, grab it with your left like close to your
06:52 right hand and we're gonna raise up and come
06:55 down. We're gonna do 20 on each side, this is
07:00 working on the deltoid region, which is your
07:02 shoulder and then it's also gonna be bringing in
07:05 a little bit of levator scapulae, which is one of
07:07 the muscles I pointed out on Janet and also
07:10 working some of the trapezius muscle.
07:14 We're gonna try and do 20, we're on 9 and 10 and
07:19 1 and 2 and 3 and up. There is 5 and 6 and 7 and
07:31 8 and 9 and 10. Alright, now we're gonna take at
07:37 the other way. Grab the end, grab underneath it
07:42 and raise up, and down, up and down, here is up
07:47 and down, and 4, and up, and up, and 7, and 8.
07:56 Give yourself little tension and 9, and 10,
08:01 and 1, and up, and up, tell your deltoid do the
08:06 work, and up, and up, and up, and up, two more,
08:15 up, and up, and good. Alright, let's go get with
08:20 them, there you go. We're gonna do some exercise
08:26 for the trapezius, so what we're gonna do is,
08:28 is we're gonna raise the shoulder blade or raise
08:30 the shoulders up and go way down, and backup
08:34 and down, up and down. Try and bring your
08:37 shoulders up to your ears and go down as much as
08:40 you can. Way up and down, and up and down,
08:44 up and down, and up and down. Bring it up and
08:49 down, and up and down, and up and down, and up
08:55 and down, and up and down. Now, we're gonna
08:58 roll it to the front, up and around, up and
09:02 around, up and around, and up, and up, and up,
09:11 and up, two more times and now back the other
09:14 way and up, and up, and up, and up, five more
09:23 times, 1, 2, 3, 4, 5. Okay, now you're gonna reach
09:31 back behind you and cross you hands like so.
09:34 Let's turn around here, so you can see I'm
09:37 crossing my hands and then we're just gonna tip
09:41 the head to this side like this. So, we're just
09:44 enhancing our stretch by pulling down on our
09:47 arm. You should feel that stretch in your neck
09:50 area, Janet you are feeling that? I'm.
09:52 Richard. Yeah. Okay, now when you lock your
09:57 hands the other way. So, I'll turn around
09:59 again, so now I'm switching my left hand.
10:03 Okay, now we're gonna tip our head the other
10:05 way. Hold your stretch, okay good. Now,
10:16 let's turn our head to this side and turn the
10:20 other way, and turn, and turn, and turn,
10:32 and turn, and turn, and turn, and turn, and turn,
10:43 two more times, turn, turn, and one more turn,
10:50 and turn. Now, let's look up, look down, look up
10:56 and down, and up and down, and up and down,
11:04 and up and down, good. Alright, we're gonna get
11:08 into our leg training and we're gonna start by
11:10 doing some squats. So, go and cross the arms
11:13 and we're gonna start by squatting down and
11:16 coming up. Squat down and up, chest up, go down
11:21 and up. Keep knees over the feet and squat,
11:26 and squat, and squat, and squat, and down, and
11:34 down, and down, and squat, 10 more and 2,
11:43 and 3, and 4, and down, and down, and down,
11:51 and down, and let's go down and hold it. Okay,
11:57 we're gonna try and hold that for one minute
11:59 in that position. You're okay Janet. Okay.
12:03 Richard. Then it's a long time. Then it's a long
12:06 time, yeah, okay. Well, that depends what you are
12:08 doing. Okay and hold steady, okay we've done
12:20 25 seconds. There is 30, it's not so bad. I feel
12:31 good and so over. You feel good and so over,
12:33 that's right. Now, when we come out of this,
12:36 we're gonna go right into stepping, okay. Alright.
12:40 And we're down to our last 15 seconds, hold it
12:44 steady. If you have to stand up at home, that's
12:46 alright. You should be feeling this in your
12:48 quadriceps, you feeling it right. Oh! Yeah.
12:51 And you're feeling it, okay. And there is 4, 3,
12:55 2, 1, good. Okay, go right into stepping,
13:02 I shown that can relate to neck pain.
13:05 Because once upon a time, when I was about
13:07 30 years old, I tweak my back and I continued
13:11 working despite the fact that I was hurting,
13:14 I put a weightlifting belt on and played
13:16 racquetball, lifted weights, and did all the
13:18 things that I normally do plus I was digging
13:22 post holes and I took about 45 minutes to dig a
13:24 hole. I thought the soil was rocky there in
13:27 Rochester, Washington until I moved down to
13:29 South Dakota Richard and I realize that rocks
13:32 can get a whole lot bigger, very, very large
13:35 in fact and so I was doing that and I went to
13:38 bed and I slept on my right side then I noticed
13:41 the pain started coming in the night, very
13:43 strange pain. And so I got up the next day still
13:46 went to about my business and the next day
13:48 I went to bed got in the same position, when I
13:50 woke up the next morning, I buckled my
13:53 knees in pain Janet because I had now lost 90
13:55 percent of the strength in my right arm
13:57 overnight, 90 percent of the strength was gone
14:00 overnight and it took me 10 years to
14:03 rehabilitee my right arm. And I went through
14:07 physical therapy, I went to an orthopedic
14:09 surgeon, a neurologist, and nobody could
14:11 really help me then I finally did go to a
14:14 chiropractor and I was raised in a situation,
14:18 where I want to go to medical school, now I
14:20 was taught there all chiropractors had web
14:22 feet bills that went quack, quack, quack,
14:24 and I got a new respect for chiropractors.
14:26 When this fellow was able to tell me exactly
14:29 what it happened and he checked my posture
14:31 and my right shoulder was riding very high
14:33 because my levator scapulae had gone into a
14:35 contraction and was putting pressure on,
14:38 on the brachial plexus more specifically the
14:40 axillary nerve, which fed my triceps and part
14:43 of upper pack and they were gone. They
14:45 would just thought I gone and I had to go
14:47 through a long painful rehabilitation. Now, I
14:50 eventually got so I could bench press 500
14:52 pounds, but my right arm still isn't as good as
14:55 the other side and I still will occasionally get
14:58 neck pain. So, I have stayed away from bench
15:00 pressing altogether because bench pressing is
15:02 where you take a bar bring it to your chest and
15:04 push up, it doesn't allow you to bring your scapulae
15:07 together properly and so it locks up on me and so when
15:10 I push up, I get lot of strain throughout my neck.
15:12 Okay, let's pick it up little bit.
15:14 Richard and Janet have been dutifully stepping it out
15:17 the whole time I've been talking to you and so
15:19 I appreciate that and so for those at home. I hope you
15:22 have been continuing on as well and so because neck
15:25 pain is subject to jarring, where staying with some
15:29 pretty easy impact stuff here. Okay, I think we can
15:34 transition into something else now let's go to our
15:36 side step. Go off to your left and step in.
15:39 Okay, good. Okay, let's get together now.
15:41 Okay, let's go to our right, go to right and in.
15:46 Step in with your left foot, okay go and step out to
15:49 your right and bring your left foot to it.
15:51 Okay, now go to your left and draw in.
15:53 There we go. That's a nice thing about our show
15:59 and that is we don't have to be perfect.
16:01 Because lot of times people at home are perfect
16:03 and they wondering. Oh! Do I have to do it?
16:05 Like the swim suite models on the beach and make every
16:08 move look absolutely flawless and so sometimes
16:11 I get response from people saying it's so nice to know
16:15 that it's okay if we miss a step and we have to stop
16:18 and correct because that gives them a chance to get
16:21 themselves oriented as well. And unfortunately for our
16:28 Body and Spirit participants sometimes I change how
16:30 the side step is done and so I am confusing them.
16:34 So, it's not entirely their fault. I'm easily confused.
16:46 This is a nice gentle move, we're gonna intensify just
16:50 a little bit by squatting down little bit now.
16:52 Bend the knees and that will put more pressure on your
16:55 quadriceps, stay together right, left, right, left,
17:02 right, left, right, left, right, left, right, left,
17:09 right, left. Bend the knees, right, oops I'm sorry left,
17:16 right, left, right. Bend you knees left, right, left,
17:21 right, left, right, left, right, left, right, left,
17:29 right and left, right, left, right, left, right.
17:36 Bend the knees, right, left, right, left, right,
17:42 left, right, left, right. Okay, let's go back into our
17:47 step. Certainly a lot of people will end up injuring
17:52 themselves by a traffic accident or some other
17:55 violent trauma, which will cause their neck to snap
17:58 back, which of course we know commonly is whiplash,
18:01 which would be somewhat similar to spraining your
18:03 neck and certainly that can cause lot of problems
18:06 and of course you have the disc tissue up around the
18:10 cervical vertebrae and one of those herniates it can
18:12 cause problems. I remember I was scared to death as a
18:15 young boy. I had a classmate of mine Richard come to
18:18 school in a full neck brace one time and he was totally
18:22 lock and I said what happened to you and he goes,
18:24 I slipped a disk in my neck and of course back
18:26 when you're near 10, 12-year-old child, you know
18:30 what that means and so I said, well how in the world
18:32 did you do that and he goes I did it by yarning Janet.
18:35 I just yarn and I thought wow. I'm afraid to ever yarn
18:39 again because I don't wanna sleep a disc in my neck
18:41 and I have to come in with one of those things,
18:43 but when somebody does slip a disc or bulge a disc in
18:46 their neck it's no small thing and of course you see
18:48 a lot of people. When they go to turn, they have to
18:51 turn their whole body because they have done
18:53 something very traumatic to their neck or though get an
18:55 arthritis type condition in their neck and it
18:57 becomes very, very painful. But certainly by doing some
19:00 exercise and increasing circulation. We can help
19:03 that, if the exercise is improper like for me as much
19:08 as I love to bench press and you know sometimes
19:10 I climb down there and it feels so good, but if I do
19:13 any bench pressing at all for any length of time
19:15 I'm really stoked up in the neck again and so it just
19:18 not worthy to me anymore. Okay, let's step little
19:21 higher, very good. We got this far down, okay let's
19:33 transition and do some front lunges now.
19:35 Hands on the hips and go our left and back,
19:38 and right and back, and left and back. Okay, keep going
19:43 on our lunges we are making sure we don't go past our
19:47 foot with our knee. Richard and Janet had some practice
19:53 doing lunges with me as their trainer and at first it
19:57 was so much difficult for them. But they have gotten,
20:00 so they are getting pretty good at it. We're not gonna
20:03 go super deep because we're just try and keep this as
20:05 part of our aerobic training program. So, if you do
20:10 have a sore neck jogging might not be your option
20:14 because when you doing that you're gonna be jarring a
20:16 lot and that's gonna be causing some problems.
20:18 So, you wanna chose an exercise. This gonna be
20:20 comfortable for you that you can keep for a
20:23 repetitive time period remember aerobic exercise is
20:26 maintaining your heart rate at 70 to 80 percent of
20:29 maximum and the way we find that out as we take 220
20:32 and subtract the age and that's your maximum heart
20:35 rate. Then we take 70 to 80 percent of that.
20:37 So, if you are 40 year old, which you guys on anymore
20:41 your maximum heart rate is 180 and that means your 80
20:44 percentile would be 144, your 70 percentile would be
20:47 126. If your 50 years old, then your maximum heart rate
20:51 is 170. Go and let's go back into steps again.
20:56 Your maximum heart rate is 170 and so your training
20:58 rate would be 119 at 70 percent and 136 at 80
21:02 percent. So, the older you get, the less it has to be
21:06 and so you guys. Now, we won't expose your age.
21:09 I'm not embarrassed. You're not embarrassed,
21:11 okay how old are you Richard? 66.
21:13 66 okay and how old are you Janet? 64.
21:17 64 and Richard has been a real inspiration to people
21:20 around the 3ABN studio because some of the older
21:23 workers have seen him and he's become their hero.
21:26 Forget about me, now I'm not quite old enough.
21:30 Your turn will come. My turn will come,
21:31 well I'm hoping, please see alternative. So he does.
21:35 Who knows maybe at 66, I'll still be leading out in
21:38 Body and Spirit, you never know. Hope so.
21:40 Hope I keep myself fit enough then I'll be able
21:42 to do that. Hopefully you will be home.
21:45 Okay, well that true but in case, in case we are not.
21:51 In case we are not, I will try and keep everybody
21:53 getting in shape, getting ready for that day.
21:57 How we are doing Janet. Real good.
21:59 Real good, okay. Richard how we're doing?
22:04 Doing alright. Okay, now if you do get some soreness in
22:09 your neck. Icing of course is a safe bed to get on
22:11 there, don't leave on there for long period of
22:13 time maybe 5 to 10 minutes, also heat can be good.
22:16 Going through a good massage would be helpful,
22:19 I know that feels good when my neck is hurting
22:21 especially when they work on that levator scapulae
22:24 and although that's not a very big muscle it sure can
22:27 cause a lot of grief because of weird runs.
22:29 It's somewhat similar in my thinking to the piriformis,
22:32 which is in your low back, here we are at it's actually
22:35 one of the 60 flat rotators of your hip and the sciatic
22:39 nerve runs down through there and so when the
22:42 piriformis tines up then you have sciatic going down
22:45 to the back of your leg and so the pain might be in
22:48 your foot. But treating that is not gonna do any good
22:50 until you get up there and work on the piriformis
22:52 and I look at the levator scapulae is being similar
22:55 to that because of the brachial plexus going
22:57 through there and the brachial plexus is simply
22:59 a nerve network that comes off your neck area.
23:03 Okay, we're ready to start slowing down Richard.
23:07 How's that sound? It's okay.
23:09 Okay, Richard starting to get little glow to him.
23:13 I always say Richard is my temperature gauge here.
23:16 He has a very good cooling system and he starts to
23:21 perspire very easily. Janet not so much. No.
23:25 Okay, so you perspire easily in hot weather.
23:29 Anytime. Anytime, anytime.
23:33 Yeh, that's why he moved to South Dakota
23:34 because at least you have a few months out of the year
23:36 we are not sweating, but one of those months
23:38 you went off to India to do mission work so.
23:40 Yeah I do, it's hot there. I imagine and I imagine
23:43 so much humid. Yeah.
23:49 Okay, let's finish up with some easy stepping.
23:51 Okay, we're gonna step left and draw your left foot
23:53 over into the right. There we go.
24:02 How do you survive Fresno then Richard?
24:05 I grew up there. You grew up there
24:07 because it gets pretty warm down there. It does.
24:12 Of course, he can get little warm in South Dakota too.
24:14 Yeah, but not for as long. Not for as long there you go
24:24 and we just going to the cool down phase.
24:27 And the reason why that's so important is we wanna make
24:29 sure that our legs are still moving to help our heart
24:32 go through that slow down process. If you stop
24:35 abruptly, you put a strain on your heart and we don't
24:38 wanna do that. Often times, people get into trouble
24:41 if they are playing basketball or racquetball
24:44 and they stop soon as a game is over and that's all
24:47 they do. They have been much better off,
24:48 if they would go off for a little walk.
24:51 After they done to let their legs help their heart go
24:55 through the slow down process. Okay and we got
24:58 about 20 seconds to go and then we will finish up
25:10 and down to our last 10 seconds and 5, 4, 3, 2, 1,
25:20 very good. Okay, let's do some abdominal work.
25:24 Let's put the hands behind the back, blow out,
25:28 bend over, come up, and lean back. Blow out, over,
25:33 up and back. Blow out, over, up. Let's just keep going.
25:40 This is a good exercise for the abdomen for people,
25:42 who have sore necks because when you do typical
25:45 crunches, laying on your back and you start pulling
25:48 on your head or even if you pulling on the back of the
25:50 neck you can pull little too much and cause some
25:54 problems back there. So, you better off doing something
25:57 like this in fact lot of people have got lot of
25:59 benefit from this because we are not on the ground
26:02 and you just focusing on isolating your abdomen
26:05 and if you do it right you will still feel it
26:08 because you are working on flexing your abdomen
26:09 and unfortunately a lot of people don't know
26:12 how to flex your abdomen and I can't really reaching
26:16 to the television set and help you. But you wanna just
26:19 focus on contracting, blowing out at the beginning
26:22 in the movement will help you and then just try
26:25 and contract your abdomen. As you go forward,
26:31 okay and five more, little slower, and back and two
26:39 more times. Okay, now let's turn the trunk,
26:47 and turn, and turn, and turn, and turn, and turn,
26:59 and turn, and turn, and turn, and turn.
27:06 Alright, thank you Richard and Janet,
27:08 good job. Thank you.
27:11 If you suspect you have neck problems,
27:13 the thing I would suggest you do is to call somebody,
27:17 go to see your doctor and find out exactly
27:19 what's wrong. I won't suggest you call me
27:22 because I am not a medical doctor, I'm an exercise
27:24 physiologist and also when you call people up
27:27 and sometimes people watch shows on 3ABN
27:30 and they will call the doctors up and want them to
27:31 diagnose things over the phone. Folks that's
27:34 extremely hard to do and very dangerous
27:36 because the doctor needs to see you to understand
27:38 what your problem might be. So, go to your doctor,
27:41 find out what's wrong, and then you can attack your
27:43 problem very logically and find out what it is and then
27:46 people who have some expertise can help you with
27:49 that and when you do your exercise make sure you do it
27:52 for the right reason, we wanna glorify God in all
27:55 things, as you get through your pain you can then go on
27:57 and share to others how they can avoid their pain
28:00 as well. So, we want you to do it for the name of Lord
28:03 and we want you to claim the promise that we do.
28:05 Here on Body and Spirit and Body and Spirit Aerobic,
28:08 which is Philippians 4:13, which states I can do all
28:11 things through Christ, which strengthens me.
28:14 Thank you for joining us, God bless you and look
28:15 forward to see you next time
28:17 on Body and Spirit Aerobics.