Participants: Dick Nunez (Host), Chuck Algaier
Series Code: BASA
Program Code: BASA000071
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use
00:05 to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:13 Knee problems affect many people
00:15 and the harsh reality is they don't know
00:17 what to do about it.
00:18 Well, we're gonna talk about that next
00:20 on Body and Spirit Aerobics.
00:50 Hello, I am Dick Nunez, Wellness Director
00:52 at the Black Hills Health and Education Center.
00:54 Welcome to Body and Spirit Aerobics.
00:56 Well I didn't jog out here today
00:58 because we are sitting in chairs
01:00 because we're gonna be doing a program on knee problems.
01:03 A lot of people suffer from them
01:05 and they can be caused from a variety of reasons.
01:07 And so we're gonna talk a little more
01:08 about that as we get into our program
01:10 and show you some exercises
01:12 you can do to start strengthening your knees
01:14 and we will also try to do a little bit
01:15 of aerobic workout as well.
01:18 We're gonna start by--
01:19 well, first of all I should say helping me
01:21 out today will be, Chuck,
01:22 who is already sitting next to me,
01:23 and Chuck helps out around here
01:25 and he works with the Kenneth Cox Ministries,
01:28 doing all sorts of different things
01:29 and often keep him going and so we're thankful
01:31 that Chuck has agreed to help us out,
01:34 not only that but Chuck was kind enough
01:35 to come in with a bad knee.
01:37 So-- That's right--
01:38 He had a little accident where he--
01:39 you said you fell off a roof?
01:41 Yeah, about 30 years ago actually. Thirty years ago.
01:43 I slipped off a roof and landed on concrete. Oh.
01:46 And my whole knee cap was sticking out.
01:48 You go and do that more than once? No, I don't.
01:50 Okay, didn't want to do it even once, I'm sure.
01:52 No, once was enough. So we're gonna start
01:54 working out and we'll see
01:55 if we can make your knee feel little bit better,
01:57 as we go through the program.
01:58 Okay, we're gonna start by loosening up here.
02:00 So we just gonna swing our arms up and around,
02:04 try not to hit each other here,
02:06 we should have enough clearance.
02:10 And we just want to do a little bit of upper body work
02:13 before we get into our specific knee area
02:17 and as we get into working with the knees,
02:19 I'll start going over some various things
02:22 that cause knee problems and then we'll go from there.
02:25 All right, let's go the other way,
02:26 so we're going to come around
02:27 just like you're doing a butterfly stroke
02:29 in the swimming pool.
02:31 Can you swim, Chuck? I can.
02:33 You can? Since about four years old.
02:36 Really? Yes.
02:37 I can't, I am not very good of that, I don't float at all.
02:45 Okay, let's do about three more.
02:49 All right, now we're gonna do some upper body exercise.
02:52 I want you to scoot forward in your chair,
02:54 so you are leaning back and then put your head back,
02:57 chest up, take your hands like this,
02:59 and you're gonna just act like you are pushing up a weight.
03:03 Push up and down,
03:06 and you can bring your hands together at the top,
03:08 go ahead and keep going.
03:13 So you just want to act as if there is resistance here,
03:15 up, press up, actually now there is resistance here.
03:26 The production team want me to work you hard, Chuck, so,
03:28 I see that.
03:35 Actually, this is a good way of doing it
03:36 if you have somebody to assist you
03:39 or if you use some weights.
03:41 Coming up to the center
03:42 we will bring the chest to its full range of motion.
03:47 Starting to feel that? I do.
03:49 Okay, let's go three more of them.
03:54 And push, one more time up, good.
04:00 All right, now we're going to do
04:01 is we're going to stretch that area.
04:04 I want you to do is put your hands behind your head
04:07 and just lean back, like you were,
04:10 and just enjoy that stretch,
04:11 you should feel it through your chest.
04:15 Okay, now sit forward,
04:17 and bring your arms around your shoulders
04:20 and give yourself a hug,
04:22 try and pull your shoulder blades apart as you do that.
04:28 Okay. Now we're gonna put your hands
04:30 behind your head again and lean back,
04:33 go back to the original position.
04:36 Let it stretch, relax and enjoy it.
04:43 Okay, now reach around one more time.
04:52 Okay, good. Now for this next movement,
04:55 again we're gonna slide towards the front of the chair.
04:58 So slide your hips forward.
05:00 This time we're gonna reach up this way,
05:02 instead of focusing on pushing up
05:04 we're gonna be pulling down,
05:06 and guess what, I am going to come over
05:07 and help you again.
05:11 Okay, pull down and back up,
05:15 pull and up, and pull and up,
05:22 and pull and up.
05:24 What I am doing is just giving him a little resistance
05:28 here at the wrist to make a little harder from the pull.
05:34 They're asking me to give you more resistance, Chuck,
05:36 but I am not listening to them.
05:39 Okay, pull, and pull,
05:44 very good, and pull.
05:47 Want you to do three more and pull
05:52 and pull and pull.
05:58 Good, all right. Now we're gonna stretch out
06:01 and how about you. Felt good. All right.
06:04 Now what we're gonna do
06:05 is you're going to take your right arm,
06:06 bring it up, straight up, then just let it drop,
06:10 so you're bending the elbow,
06:12 now take your other hand and bring it over
06:16 on to the elbow, and pull.
06:22 You should feel that stretch you know around your side.
06:27 Okay, let's go to the other way now.
06:30 Put your left arm up, just let it drop.
06:32 Okay, reach up with your right hand
06:35 and pull it across, very good.
06:44 Hold it steady, all right, and relax.
06:50 Okay, now we're gonna work the shoulder area
06:52 and to do this we're gonna take the hands like this
06:55 and we're gonna push up and come together at the top.
06:59 Okay, and guess what I'm going to do, Chuck?
07:01 Give me some resistance.
07:04 He is catching on. Okay, push up.
07:10 Now, this can be a tough area for people
07:12 because they start to lose
07:13 the ability to push up over head.
07:16 Chuck seems to be doing all right,
07:19 so we're giving him a good workout here,
07:21 and I am just giving him modern resistance,
07:24 I am not trying to get in a struggle with him,
07:28 just giving him some resistance to put little more emphasis
07:31 on the muscle he is working.
07:37 And push up, and push up, and up.
07:45 If you don't have somebody at home,
07:47 of course you can just do this without any weight at all
07:50 or you could also use some light hand weights,
07:53 as you are doing this exercise,
07:57 and we're going to do three more, Chuck,
08:04 and up, very good. Thanks.
08:07 All right, now, I want you put your right arm out straight
08:12 and point over to the left
08:14 where you cross your body, keep coming,
08:16 now take your left hand and put it up against your elbow,
08:20 and pull, pull towards you.
08:23 Now you should feel like stretching your shoulder.
08:26 Feeling that? I do. Okay.
08:31 It's always important to stretch warm muscles,
08:34 stretching is not warming up,
08:36 stretching is to enhance flexibility.
08:39 Okay, now, we're gonna go to the other side,
08:42 put your left arm out, now bring it across your body,
08:46 bring your right hand in behind the elbow,
08:48 and pull it towards you.
08:51 Hold your stretch, keep breathing, relax,
08:56 and let the stretch happen.
09:01 Okay, good.
09:03 Well, now, we're gonna start talking about the knee
09:06 and we need to do a little assessment
09:09 education type thing on the knee.
09:12 There are really only certain amount of things
09:14 that are going to go wrong
09:16 when people have pain in their knee
09:18 if we can get a shot down towards my knee here.
09:21 You have the ligaments on the side of the knee
09:25 and you have the patellar tendon coming in
09:27 and it goes over the knee cap,
09:29 it becomes the patellar ligament down into here,
09:32 and then you have your cartilages
09:34 right in this area here and then you have
09:38 the ligaments underneath there.
09:40 You have the ACL's, which you've heard that term before.
09:44 Athletes bore the ACL, you have the--the--
09:47 the cruciate ligaments underneath
09:50 and they're across there
09:51 and they are underneath the knee cap
09:53 and so if one of those tears,
09:54 then usually there is a surgical procedure that takes place.
09:57 Now, I did have a severe injury to my right knee
10:01 by playing basketball,
10:03 last time I ever dunked the basketball
10:04 I got cut under and landed bad
10:06 and I have a torn ACL on my right knee,
10:09 but I haven't had it surgically repaired
10:10 because I was able to get up and keep walking.
10:13 Because I have good muscles surrounding my knee,
10:16 but one of these days I'll have to have something
10:18 done with that, because I can't just keep going through
10:20 rest of my life that way.
10:21 So, we're gonna do some exercise
10:24 for just basic stabilization of the knee
10:27 and so what I want you to do is sit
10:28 towards the front of the chair again,
10:30 put your left leg out straight, left leg, okay,
10:34 and we're gonna raise it up just like that.
10:39 And just keep raising it. We're gonna do it 20 times,
10:43 trying to keep at the same bend the whole time,
10:45 see I am not bending my knee at all,
10:48 just keeping it straight.
10:52 Let it go down little bit further.
10:59 Okay, now put it down, put your other leg out,
11:04 okay and up, just keeping the leg straight,
11:08 it's important even if you are saying,
11:11 well, my right knee is the one that hurts,
11:14 it's important still to work both sides. Okay.
11:19 So, we're gonna do 20 raises here
11:21 and what this is doing, it's working on the quadriceps
11:25 and it's also working the area for stabilization of the knee.
11:29 One of the areas, it's very common of causing problems
11:33 a condition called chondromalacia,
11:36 which is--the knee cap isn't tracking properly
11:39 and lot of times that cause it's roughness
11:41 or irritation underneath there.
11:44 And you'll find that in the part of the quadriceps
11:48 aren't developed properly, I think that's enough, okay.
11:52 Now, we're gonna put the left leg back out,
11:53 bend the knee slightly, okay, and raise up,
11:57 keep it the same bend the whole time,
11:59 we're not extending at all, we're just raising, there we go.
12:03 We'll try to do 20 there.
12:16 And 16, 17, 18, 19, 20, good.
12:22 Okay, other side.
12:27 Once you tear a ligament, you're not going to heal it,
12:32 unfortunately then has to be replaced, tied in.
12:36 So the anterior cruciate ligaments
12:38 when they get torn, you're in a tough situation,
12:42 but what this does is help the surrounding tissue
12:46 to strengthen the knee and lot of times
12:49 if people gonna go into surgery,
12:51 physician will encourage them
12:53 to strengthening their knee this way,
12:55 'cause it'll make some recovery from the surgery a lot faster.
12:58 Okay, good. Okay, now, we're gonna bend
13:00 a little bit more and raise it up.
13:05 Starting to feel that little bit? I do.
13:08 In fact, we have a woman out at our center
13:10 who works for us and I've been personally training her
13:14 and she just had a knee replacement,
13:16 because she--and she knew she was going to have it done,
13:19 so she was working out to be ready for it.
13:21 She had knee replacement, within a week
13:22 she is walking normally. Well.
13:25 Which just staggered even the doctors
13:26 and we are talking about a woman in her 70s.
13:29 It's pretty encouraging.
13:32 Well, we're gonna help you try to avoid
13:33 the even having that.
13:37 Okay, good.
13:39 All right, now, raise the other one.
13:47 We're keeping the bend the same,
13:49 and just focusing on using the quadriceps muscles
13:52 and the stabilizing muscles around the knee.
14:01 Three now.
14:04 Okay, now, I'm going to come over to you for a moment,
14:08 we're just gonna check your knee a little bit.
14:10 Okay, go and extend your leg.
14:13 Okay, and where does it hurt out on the knee?
14:17 Right up here in there. Right up in there, okay.
14:20 Okay, how is it feeling so far with what we're doing?
14:22 Not too bad. Okay.
14:23 Now, what I want you to do is
14:24 I want you stand up for a moment.
14:27 Okay, I want you to cross your arms across your chest,
14:29 get your feet apart more.
14:32 Okay, and I want you try and squat down.
14:34 Now, you're going to squat down
14:35 as if you're going to reach for the chair.
14:37 Squat, came back up, come back up,
14:41 stand back up, squat down as you reaching for the chair.
14:45 Okay, I want to push your hips back more as you come down.
14:47 Like that. Okay, back up. Yeah.
14:49 Go and come up, stand up,
14:51 so when we're going down we are pushing our hips back. Okay.
14:54 Keeping the chest up, pushing the hips back.
14:56 Okay, go and do that? You mean crossing my arms.
14:58 Yeah, cross your arms, it looks better that way.
15:01 Okay, get up.
15:04 Okay, push your hips back a little more as you squat,
15:06 there you go.
15:07 And we're doing the squatting motion
15:08 which will help him strengthen his legs.
15:11 With everything we're doing is we have the chair
15:13 behind him because just in case his knee
15:15 were to give out or if you got too tired,
15:18 he can just land in the chair and he knows
15:20 that he is not going to fall down and hurt himself.
15:23 Okay, push your hips back just a little bit more, Chuck.
15:25 Don't be afraid to bend over little bit the waist.
15:27 There you go. You're reaching back to the chair.
15:32 How's that feeling? Feels good.
15:34 Okay, it's not hurting your knee at all?
15:35 Not at all. Very good.
15:42 Okay, we're trying to do eight more,
15:55 and three more.
16:03 Okay, very good, now sit back down.
16:08 Okay, now, we are going to do, Chuck,
16:10 is we're going to lift one leg up
16:13 and you've to put your hands underneath
16:14 that and we're going to extend that leg all the way up.
16:18 Okay, we're gonna come down just part way and back up,
16:22 and down, and up, and down, and up, and down.
16:30 Is that feeling, all right? Feels very good.
16:32 And up, flex the leg at the top,
16:36 and up, and up,
16:41 and up, and up,
16:45 and up, extend, flex the quadriceps
16:50 as you go up, and up, and up,
16:55 three more, and up, and up, good.
17:01 Now, we're gonna switch to the other side.
17:03 Okay, hands under the knee, okay,
17:05 stand up, okay, and up,
17:09 now we're going down about 45-degree angle,
17:10 don't bring about too far, that's good, and up.
17:15 Is that feeling okay on that side?
17:17 Yeah, going. Good.
17:24 So, now you know you have some exercise
17:26 you can do for your knee?
17:27 I do appreciate that, thank you.
17:29 Well that was part of the motivation around the Yahoo,
17:32 so to give you something that help you out.
17:34 Because in helping you,
17:35 we're gonna help somebody else out there,
17:37 who may even suffering through a lot of pain
17:38 and not knowing what to do.
17:41 So, it's important to keep the motion restricted here,
17:44 to go down too far, you put more stress on your knee
17:47 and imply what you looking to find.
17:54 Okay, now, whenever we work muscles, Chuck,
17:57 we always try to work both sides of it.
17:59 So we just spend a lot of time on the quadriceps
18:01 and now we need to try and do some step with the hamstring.
18:04 So, I want you to put your left leg out
18:06 and it's hard for subduing type of leg core exercise
18:09 will put your heel into the carpet and just pull back.
18:13 Okay, and just hold that there.
18:15 So, we're just doing a static contraction,
18:17 we're pulling against the carpet.
18:20 Okay, I want you to move your foot about a foot.
18:25 Okay, right about there, okay,
18:26 now we're pulling back again, pulling back,
18:29 and you're feeling it contracting the hamstring area.
18:32 I'll do right now, that's right.
18:33 Okay, you should feel on the underneath part down.
18:35 Here right here-- Yeah.
18:38 Okay, you're feeling back there? I do.
18:40 Okay. And then what we're gonna do
18:42 is we're gonna move a little bit further
18:44 to our foot as far on the ground, okay,
18:47 and now pull back again.
18:50 So your foot isn't moving,
18:51 but you're feeling the hamstrings contract
18:54 and so sitting in a chair like this about the best
18:56 we can do because we don't have resistance,
18:58 so what we're doing is we're hitting it
18:59 from three different positions
19:01 and then putting the tension to it
19:02 and holding it for ten seconds on each spot.
19:05 Okay, now, we're gonna go out the right foot.
19:08 Okay, start pulling back, contracting
19:12 the muscles of your hamstrings as you're doing.
19:20 Okay, let's move for about a foot, okay,
19:24 take the heel in, pull back, contracting the hamstrings.
19:33 And what I often do as I put my hands on the muscle
19:35 I'm working because that helps me
19:37 to put my mind to the muscle--
19:40 Where the muscle is--
19:42 And then move it again,
19:44 put your foot flat and pull back.
19:48 I do that lot of times when I'm training people too
19:50 if I want them to focus on the muscle,
19:52 I touch the muscle. You touch the muscles.
19:56 And that helps them to focus in,
19:57 especially like when they're doing
19:59 biceps or triceps or shoulders.
20:07 Okay, good. Now, along with the quadriceps
20:12 and the hamstrings and everything is important
20:15 for overall leg and knee stability
20:18 is our adductors of our thighs and the abductors,
20:22 so we want to work on those now.
20:23 So what we're gonna do is we're gonna sit
20:25 to the front of the chair
20:27 and we're gonna start with the abductors,
20:29 we're going to put our hands here,
20:31 bring your knees together.
20:33 Okay, then you can spread your knees apart
20:35 and then push back in.
20:37 So, you're providing resistance for yourself.
20:40 Okay, go and come in, let's go out, and in,
20:45 and push out, give yourself some resistance
20:49 and then we're going back in
20:50 you're virtually just trying to push your knees
20:51 back together
20:53 and that's forcing you to work a little bit more.
21:04 Okay, you're feeling that? I do.
21:12 All right, now, let's put the hands
21:14 on the inside of the thighs.
21:17 Okay, then squeeze together,
21:18 until you touch your hands,
21:20 and then use your arms again to push your legs apart,
21:24 and squeeze in, push it apart,
21:28 and squeeze in, and apart,
21:31 and squeeze in, and apart,
21:35 and squeeze and in, and squeeze and in,
21:40 and squeeze and in, squeeze,
21:46 and squeeze, and squeeze, and squeeze.
21:52 Now, one thing we've been looking on the knee
21:54 quite a bit, we haven't really done
21:55 anything aerobically yet, so we're gonna do
21:57 just a few minutes.
21:58 Just give me an idea what you can do and basically now
22:01 lot you can do sitting in chair,
22:03 but we can still step in place by sitting in a chair,
22:09 and we can still get some type of aerobic activity
22:13 because we're looking for rhythmic activity
22:15 of the major muscle group
22:17 and of course this time again we're looking at our legs,
22:19 so we're gonna try and do this for about three minutes, Chuck,
22:22 and so that might seem a little anonymous
22:24 but it will give me an idea of what you can do,
22:28 even if you can't really get out and run around,
22:32 walk around, because it's important,
22:34 and Chuck, I know you realize this
22:35 that as if we lose weight,
22:38 then we don't put as much as stress on the joints,
22:41 and so we tell people that all time,
22:43 you know if they have-- I agree with that, yes.
22:45 Right, the hip joints, palms or knee palms
22:48 and if you're carrying couple of extra pounds,
22:51 loosing weight obviously will help
22:53 that we're not carrying quite so much.
23:01 And even if it's muscle weight, you know, it still, can,
23:04 can put a lot of stress on your joints.
23:06 I know because I carry quite a bit of weight
23:08 for it's being small bone.
23:15 You're small boney?
23:16 I am, look--look at my little hands, you see that?
23:20 Put your hand up.
23:25 And how tall are you? 5'7". 5'7".
23:28 And I am 6'3" and a quarter.
23:31 What size shoes you wear? Nine.
23:33 Okay, I wear ten. Really.
23:36 Yeah, I'm not very big. I'm naturally petite.
23:39 I keep telling people that, nobody believes me.
23:45 But I have small ankles and small wrist,
23:47 and if I don't lift weights
23:49 I dropped down to about 180 pounds.
23:52 When I pushed at 6 foot,
23:54 I weighed a whopping 120 pounds. 6 foot 120.
24:00 That's where I need to be right now about 180.
24:03 I thought you said 120.
24:08 Starting to feel that? I do, right here. Okay.
24:13 We're gonna go for about another 40 seconds.
24:20 So I try and tell people
24:22 even if you are just sitting in a chair
24:24 and you're watching 3ABN or whatever you do,
24:27 you can get some exercise here.
24:29 So, just sitting there and watching television,
24:32 you can still be doing something.
24:35 So, I can always tell people,
24:37 if there is a will, there is a way.
24:39 When there is no will, there is no way.
24:45 And we're gonna do ten more seconds, Chuck. Okay.
24:56 Very good. Now, what we want to do is,
24:58 we are going to work our abdomen little bit,
25:00 while we're sitting in chair.
25:01 So, you're going to sit back
25:02 and you put yours hands on your abdomen.
25:05 Now, to do this what we need to do
25:06 is focus again on what we're doing.
25:08 So, we're gonna blowout
25:10 and try and draw your abdomen in as much as you can
25:13 and then crunch forward and then go back,
25:17 so you're blowing out, crunch forward and back.
25:23 Okay, blow out, crunch forward and back.
25:28 Blow out, crunch, and back.
25:33 Blow out, crunch forward, and back.
25:38 Blowout, crunch, and back.
25:43 Blowout, crunch, and back.
25:47 Blowout, crunch, and back.
25:51 You'll focus on your abdomen
25:53 the whole time you're doing,
25:54 your abdomen only has about a 4-inch range of motion
25:57 and even sitting in a chair if you focus on contracting,
26:02 you can get an effect on your abdomen
26:05 learning how to control your muscles
26:07 even without any resistance and you can still feel it.
26:11 I am capable handling quite a bit away
26:13 with my abdominal muscles,
26:15 but even still just coming forward like this
26:17 with no weight, I can feel my abdomen working.
26:22 But its key to blow out first
26:26 to make sure you're drawing the abdomen in
26:28 because we push it out,
26:29 then you just can be encouraging your abdomen to stick out,
26:34 and most people I know don't want hard work,
26:36 they want to draw in,
26:37 so teaching their abdominal muscles to work properly,
26:41 and blow out, and blow out,
26:47 two more Chuck, blow out, and blow out.
26:53 Okay, now, we're gonna do is we're gonna turn
26:56 and use your left arm to get a hold at the back of the chair,
26:59 which will help you turn a little bit more
27:02 and just hold that.
27:07 Okay, now the other way.
27:11 And stretch and hold.
27:17 Okay good. Okay, Chuck you go and relax
27:19 and we'll finish up the show here.
27:21 If you have knee problems,
27:23 the best thing you do of course is get them diagnosed
27:25 because you want to know what you're dealing with.
27:27 But on same token, these simple exercises
27:30 if you get involved with them and follow them regularly,
27:33 you'll find that you'll get a very good effect
27:35 and they'll help reduce knee pain.
27:37 Do it all for the right reason though.
27:39 Here on Body and Spirit and Body and Spirit Aerobics,
27:42 we encourage people to do things for the right reason.
27:45 For Philippines 4:13, what we claim,
27:47 "I can do all things through Christ which strengthens me."
27:49 God bless you. Thank you for joining us,
27:51 will afford seeing you next time
27:53 on Body and Spirit Aerobics.