Participants: Dick Nunez, Scott Tanner, Miles Scruggs
Series Code: BAS
Program Code: BAS000017
|
00:01 [Disclaimer]
00:13 Coming up on Body & Spirit... 00:15 We're going to talk about 00:16 the grilling disease called "arthritis" 00:18 and how we can deal with it by excersice. 00:21 [ ] 00:49 Hello I'm Dick Nunez, Wellness Director of the 00:51 Black Hills Health and Education Center. 00:53 Welcome to Body & Spirit! 00:55 Today we're going to talk about a disease that 00:57 disables so many and that's arthritis. 00:59 I remember a time I was looking to pick up 01:03 some people at an airport, 01:04 -they were coming to our Wellness Program 01:05 and I didn't see them come off the plane 01:07 and all of a sudden some wheelchairs 01:09 rushed down the corridor 01:10 and pretty soon here comes the people! 01:12 In their wheelchairs! 01:14 And I asked them, I said, 01:15 "Well why are we in wheelchairs?" 01:16 And they said, "well, we all have rheumatoid arthritis." 01:18 So I knew we were going to be in for a tough haul! 01:20 We took them to the center and they all had their canes 01:22 and were hopping along and one of them had 01:24 a deformity in their hand so bad her hand was at a 01:27 permanent 45 degree angle but even still 01:29 she was so determined to get better! 01:31 During the two weeks they were out here 01:33 she tripled and quadrupled her strength! 01:35 It was an amazing transformation! 01:37 All the women got better! 01:38 Abandoning their canes 01:40 and walking much more cleanly. 01:41 And people are often times amazed at how fast 01:44 this can happen but when we look in the Bible 01:47 and we see that Jesus, 01:48 who spent so much time healing people. 01:49 There was a time when he was questioned by 01:51 John's disciples, 01:52 "Are you the one we're looking for 01:55 or should we wait for another?" 01:56 And Jesus said, 01:57 "Go back and tell John what you've seen." 01:59 He was healing people constantly! 02:00 In fact, out there at our center 02:01 and the other lifestyle centers in the country 02:03 I'm sure can echo with the same thing. 02:05 We see things happening on a daily basis 02:07 that are really miraculous! 02:08 People just applying natural remedies 02:10 to their life have seen just fantastic results! 02:14 I think we're ready now to get started... 02:16 And helping me today will be Miles and Scott. 02:23 When we deal with arthritis 02:24 we're gonna have to watch our range of motion 02:28 because often times 02:29 people who are arthritic have trouble doing even 02:30 some of the simplest things. 02:32 So we're going to start with 02:33 a little chest exercise here. 02:34 We're going to squeeze the hands together 02:37 and if you can't squeeze your hands together, 02:38 if you are arthritic you may just have to do 02:41 the best you can. 02:42 You may have to use your fist, 02:43 do whatever you can do to try to implement 02:46 some movement into your body and squeeze only to 02:49 the point where you feel that you're comfortable. 02:52 Do not make your joints hurt worse. 02:54 Okay we're going to rotate our hands, 02:57 and we're going to push all the way out 02:58 and try to keep them tense the whole time. 03:00 Now draw back in. 03:03 Push out 03:06 and draw in. 03:08 Push out. 03:11 Pull back. 03:13 Push out. 03:16 Pull back. 03:17 Remember don't make yourself hurt! 03:18 Just simply try to get the range of motion 03:21 that we need. 03:23 Okay, now we're going to go side to side 03:28 You wanna feel the muscles contracting as we're going. 03:37 Squeeze it across. 03:41 Again. 03:42 Okay let's do about three more! 03:47 1 03:50 2 03:52 One more time! 03:54 3 03:55 Now we're going to squeeze as hard as we can. 03:58 As hard as your body will allow. 03:59 For those who are not arthritic who are just 04:01 looking to get a good workout in by all means, 04:03 give it the best shot you've got! 04:05 Go right ahead and push really hard 04:07 and get the most out of the exercise you can! 04:09 Okay I see Miles is starting to shake 04:11 a little bit and that's good! 04:13 Alright, relax. 04:15 Reach back! 04:16 Just let the body stretch out. 04:18 Always is important to stay flexible. 04:21 If you lose that flexibility 04:23 you'll really regret it. 04:24 Especially in an arthritic condition. 04:27 Just bring it across. 04:31 Okay reach back again. 04:36 And across. 04:41 Okay if you can go ahead and get the towels Miles. 04:43 [clearing his throat] 04:49 Now my assumption needs to be that. 04:50 --go ahead and have a seat fellas! 04:52 ...is that a lot of people who are arthritic are 04:53 going to have problems standing 04:56 for long periods of time 04:57 so we're going to do a lot of the exercises 04:59 from a seated position. 05:00 I'll go ahead and stand here in the middle 05:02 and will somewhat try to coordinate this. 05:04 We're going to do an exercise for 05:06 the upper back where we're just going to 05:08 hold the towel up over our head 05:10 and we're going to go from side to side. 05:12 Now it might be difficult 05:13 to get your arms up over your head. 05:15 You might have to stay in this range at first 05:17 but keep working until we get a fuller range of motion. 05:21 Okay just keep doing some repetitions there. 05:23 Arthritis takes on various different forms. 05:26 In fact, 05:27 often times people come to me and they say 05:28 "I have arthritis." 05:29 My question usually is "what type of arthritis?" 05:31 and they say "I don't know." 05:33 Then my comment is 05:34 "well you probably have osteoarthritis." 05:36 "Well how do you know?" 05:37 Well most people who have rheumatoid arthritis 05:38 know that's an auto immune disorder that causes 05:41 a wide range of problems and a real deforming of 05:44 the joints and so forth over the course of time. 05:46 Where osteoarthritis is simply the bone on bone, 05:49 wear and tear and irritation that is so 05:51 accustomed to old age or sometimes athletes get it 05:55 especially if they've had surgeries, 05:57 cartilage removed and so on and so forth. 05:59 As they go through life they lose that padding 06:02 and they start to develop irritation in the joints. 06:05 And while the treatment for exercise is the same 06:08 although there are going to be some joints in areas 06:10 that are going to be more susceptible to pain 06:13 than others, okay? 06:14 Now from there let's go up and down with it. 06:18 Keep pulling it apart the whole time. 06:20 Reach way back. 06:25 And you want to pull hard on the towel, 06:28 as hard as you can, 06:30 if you have trouble gripping a towel 06:32 that could be a concern. 06:34 You'll just have to try and do the best you can. 06:41 On all the exercises that the one lady did at our center 06:44 she was determined to do everything! 06:45 Even if she just had to hook her wrist over a bar 06:48 in order to do it! 06:50 She would whatever she had to do! 06:55 And once again, it might be difficult for you to get 06:57 this full range of motion going up. 06:59 You may not be able to get quite that far. 07:00 Also, remember pull on the towel as hard as you can 07:04 and try to get as much effect as you can. 07:09 Good! 07:10 Okay let's do three more. 07:17 And last one coming up. 07:20 Okay good! Good job! 07:22 Alright, okay go ahead and set your towel down. 07:24 We're going to stretch that out now. 07:26 Put an arm up over the head. 07:31 Feel that stretch! 07:32 We're going to hold it for about 10 to 15 seconds. 07:38 Okay switch sides! 07:41 Feel that stretch! 07:50 Okay relax! 07:53 Okay we're going to take this again, 07:55 take our towels 07:57 and we're going to put it out in front of us 07:59 and now we're going to come side to side. 08:04 By using a towel we can keep the control of 08:08 what we're trying to accomplish here. 08:10 Okay you fellas, just keep it going on that! 08:13 The thing we deal with is that if somebody 08:16 becomes arthritic the joint is going to be painful 08:19 and the tendancy is 08:20 they're not going to want to move at all. 08:22 But the less we move 08:23 the more irritation that joint's going to take 08:26 because they're not doing anything! 08:28 So, we're much better off to get the exercise going, 08:30 strengthen the joint 08:31 and then that joint will take so much less stress. 08:36 Often times you see people who have arthritis 08:38 who don't want to bend down at all 08:41 because it hurts and the less they move, 08:43 the less it hurts but the weaker the joint gets 08:47 then the more stress it will be taking. 08:52 Okay go ahead and set it down. 08:55 Now put the arms out to the side. 08:56 Okay let's make some circles, real small circles. 09:02 Arthritis often times affects the shoulder region 09:05 and so the shoulders can be very affected by 09:08 the range of motion. 09:10 So we're just going to keep the circles small. 09:13 Let's reverse it now the other way. 09:14 Well we find that even still a person can often times 09:17 put their arms and get a little bit of motion 09:19 and even just that little bit of motion 09:20 will still be very helpful for them. 09:22 Okay let's go back the other way again. 09:24 Back to the front. 09:26 Okay keep those arms up nice and tight! 09:30 Okay and back again. 09:32 Remember if it starts to burn 09:33 and you feel uncomfortable you can go ahead 09:37 and put your arms down. 09:38 It's important to keep the palms down. 09:41 Okay reverse. 09:43 You don't want to do this with the palms up. 09:44 You want to keep the palms down and try to 09:46 keep the arms as straight as possible. 09:47 You want to maximize the benefit of the exercise 09:50 and not try to look for a short cut to 09:52 get through it. 09:55 Okay back again! 10:00 And back in front again. 10:03 Okay now we're just going to hold it 10:05 and we're going to try to hold that for 30 seconds. 10:08 Now if you need to put your arms down please do. 10:11 You wanna make sure you feel comfortable 10:13 with the exercise. 10:14 If exercise becomes too difficult 10:16 people don't want to stay with it. 10:17 So we wanna make it as comfortable as 10:18 we possibly can and still get the benefit 10:21 because then people will think 10:22 "Well I can do this and it's very helpful." 10:24 ...And they see the benefits and the results 10:26 so they keep it going! 10:28 Keep holding on there! 10:30 We've got five more seconds! 10:33 4, 3, 2, 1 Relax! 10:37 Good. 10:38 You should feel that nicely in the shoulder region. 10:40 You feel that in there? 10:42 Scott you feel that? 10:43 Okay let's bring an arm across and stretch. 10:50 Feel that work! 10:53 Switch again! 11:02 Okay good. 11:04 Alright while we're sitting in a chair there 11:06 often times it's difficult for somebody to do 11:09 the range of motions that we might need to get 11:13 a good bicep workout. 11:14 I just want you to put your arms down at your side 11:15 and we're just gonna curl your arms up 11:17 as if you have dumbbells in your hand but 11:19 you're going to use your own body's resistance 11:22 to make it work. 11:23 The key to this particular movement is keep the 11:25 palms up and actually turn the thumbs out a little bit. 11:30 As we turn the thumbs out 11:31 we get the maximum contraction in the bicep 11:33 which actually is involved in flexing of the elbow 11:35 and actually it flexes the humorous itself 11:40 but also supranates the wrist out. 11:43 So we want to focus on turning the wrist out 11:47 as we curl up. 11:48 Good! 11:49 And even if somebody is arthritic 11:51 this will allow them just to gently go 11:53 through the range of motions. 11:54 You may not be able to put much tension on there 11:57 but as you do it you should get better at it. 12:01 Okay now turn our arms out to the side like that 12:03 and keep doing the same type of thing. 12:06 Instead of an up position we're just going to 12:08 be doing curls out to the side. 12:10 And once again, you control how hard you work. 12:13 You wanna keep those palms up! 12:18 If you are very fit and want to use some dumbbells 12:20 then that's fine. 12:21 These are excellent exercises to keep you going through that! 12:31 Okay, let's do five more! 12:38 And two more! 12:42 Okay take your towel... 12:45 We're going to bring it up over your head 12:48 and we're going to work one arm at a time 12:52 pressing up like this. 12:56 Okay. 12:57 [whispering] 12:58 Try a little bit more bending on that arm...there we go! 13:05 Good! 13:06 You wanna focus on the tricep area. 13:09 Now if it's too difficult to get your arm up 13:11 over your head and you wanna do this same motion 13:14 down in this range that's okay. 13:16 The important thing is that you get that motion. 13:18 -Extending that tricep out. 13:20 So, we're doing these over the head 13:23 but this is alright as well. 13:25 --Whatever we can do to get that movement. 13:31 Okay let's go five more... 13:39 Good! 13:40 Two more! 13:42 Okay and switch! 13:44 Also, in arthritis often times 13:47 one side of the body will hurt more than the other. 13:49 So the tendency would be to only work on the area that 13:52 might be bad but it's very important to do both sides 13:55 because you want to keep a balance of the body 13:58 because keeping a balance will help us not to have 14:00 the injuries and the inflammation 14:02 that is so accustomed to bad posture 14:05 or just irritation of the joints. 14:07 And good posture will help us with 14:09 arthritic conditions because it'll prevent 14:14 all the stress from the joints that are happening 14:16 because the person's posture is improper. 14:22 Good! Good! 14:23 Okay let's do five more! 14:32 Okay good. 14:35 Alright, 14:36 I think we're done with the towels. 14:38 Miles you want to go 14:40 toss those off on the side there? 14:41 Okay, both of you I'd like you to stand up. 14:44 What we're going to do is in front of the chair 14:45 I'd like you to get into squat position. 14:48 Now what we're gonna do. 14:49 ...No you don't have to squat down yet... 14:51 What we're going to do is we're going 14:52 to do these in front of the chair. 14:53 I find it very important for people to 14:55 be able just to squat down the best they can 14:59 and to hold it statically. 15:01 Especially if they've got some discomfort 15:03 in the knee area. 15:04 With the chair you can use various height chairs 15:07 or you can put pillows on the chair 15:08 or books on the chair in order to make it higher. 15:11 These fellows won't need that! 15:13 They'll be able to do just fine without it 15:15 but I'd like you to get your arms crossed 15:17 and get into a good squat position 15:19 and I'd like you to squat down 15:21 until you are just barely above the chair 15:25 and hold it. 15:27 Okay squat down. 15:28 Okay we're going to hold that for a ten count! 15:31 1, 2, 3, 4, 5, 6, 15:39 7, 8, 9, 10 15:42 Now up slowly. 15:43 Don't go all the way up. 15:45 Okay back down again. 15:46 Okay and hold for ten seconds again. 15:48 For those at home even if you're only 15:50 going down this far that's okay 15:51 because we're just holding that contraction. 15:53 Letting the legs get stronger. 15:55 These fellows are going down quite a bit further! 15:57 Okay back up slowly. 16:00 Okay and down. 16:02 Realizing that when you do have arthritis 16:04 you're going to have a lot of pain 16:06 and inflammation in the joints 16:07 and so you're going to be hesitant to try and move 16:09 those a lot but still we can strengthen those muscles 16:12 around those areas without causing irritation. 16:15 Okay let's go back up slowly. 16:20 Now back down again. 16:22 Gonna hold for ten seconds again! 16:25 In fact, many times people can be in line for 16:28 a replacement surgery of some type of joint 16:31 and by simply getting stronger they've been able to 16:34 bypass having that surgery done 16:36 because their muscles have gotten strong enough 16:39 around that joint! 16:40 Oh! I forgot about you guys! 16:42 Stand up and back down again! 16:45 The joint gets stronger because now the muscles are strong 16:48 and that's what we're after. 16:51 Okay hold that one. 16:52 We're gonna do this one and then we'll do one more! 16:55 It's very important to keep your posture the whole time. 16:59 Okay back up, okay and down. 17:03 Keep the hips out. 17:04 Good! Good! 17:05 You're going to hold that nice and tight! 17:08 Hold it! 17:09 Hold it! 17:10 Hold it! 17:12 Good! 17:13 Keep holding it! 17:15 Okay good! 17:16 Go ahead and relax there. 17:18 Go ahead and sit down on the chairs there. 17:21 Okay, what I want you to do is just pull your 17:24 knee up towards your chest. 17:26 Feel that stretch, 17:27 go ahead and put your hands up behind your knee 17:29 you'll be able to pull up just a little bit better there. 17:31 Reach up underneath there. 17:34 There you go! 17:35 Okay pull up. 17:42 Okay let's switch sides now. 17:51 Now static movement is good like we just did. 17:53 We also want to try to do some range of motion 17:56 activity to try and stimulate a joint motion. 18:00 Okay relax. 18:01 Okay we're going to do one leg at a time 18:02 because the chair is a little bit low 18:04 we're going to have to put our hands underneath a leg, 18:06 -just one leg, to boost it up a little bit 18:10 and you're gonna need both hands. 18:11 Okay and I want you just to extend that leg up 18:16 and bring it back down. 18:18 Okay and up 18:21 and down 18:23 and up. 18:24 Now for those of you who are arthritic. 18:26 -okay back down, 18:27 go ahead and just do some repetitions. 18:29 ...you might have trouble with doing this much of 18:33 a range of motion. 18:34 You might only want to do just a portion of that. 18:36 So if we can have a focus on one of the fellows here 18:39 and we'll show you what I mean there. 18:43 Okay we've got Miles here... 18:44 ...okay if you can go partway down. 18:46 Now back up again. 18:48 If that's all you can do then that's okay! 18:50 It doesn't have to be a full range. 18:53 Okay go ahead and increase your range again. 18:56 Good! 18:57 Okay let's do five more! 19:04 Three more! 19:10 And last one! 19:13 Okay switch sides! 19:19 Okay, now when you extend the foot we want to 19:22 make sure to keep it nice and straight 19:24 but actually we can alter the turn of 19:25 our foot to stimulate one side or the other. 19:28 If you have a muscular imbalance in 19:30 your quadriceps you'll turn the toe in 19:32 and we're gonna put more emphasis on 19:34 the lateral aspect of the thigh. 19:35 If you turn the toe out you're going to feel it 19:38 on the medial side. 19:39 So, if you have an imbalance in there 19:41 we can correct that by just a foot positioning 19:45 or for just general conditioning you want to 19:47 put it straight out there. 19:51 Good! 19:52 Once again we're just trying to get 19:53 range of motion, up and down, 19:56 but if you can't do this much range of motion 19:59 that's okay. 20:00 If you need to rest while we're doing 20:02 the exercises that's fine too! 20:08 Okay, let's do three more! 20:16 Now I'd like you fellas to do is slide 20:18 your seat up so you're right on the edge there. 20:22 Good. 20:23 Good, okay put your toes in back under your chair. 20:29 Okay, so you force yourself 20:31 so your heels are off the ground. 20:33 Now what I want you to do is work on 20:35 pressing your heels back towards the ground. 20:37 Okay now push back up. 20:39 So we're doing a seated calf raise type effect 20:42 in a seated position. 20:45 Sometimes people who are arthritic will have 20:47 difficulty doing the standing calf raises 20:50 because of balance problems or they feel just 20:52 uncomfortable in that position going up on their toes. 20:55 So this will give you an alternative to do 20:58 and still be able to stimulate the calf muscles in 21:01 the Achilles tendon area without the fear of 21:04 falling down. 21:06 When we do the squatting that we did earlier 21:07 that's the another reason why we have the chair there 21:10 is sometimes when people are arthritic for 21:12 no real reason other than they just kind of get 21:14 themselves in a bad position they'll feel 21:16 their leg give out and down they'll go. 21:18 ...So if we have a chair there with... 21:21 ...and especially if it's built up high enough then 21:23 if somebody collapses down 21:24 they're simply sitting in a chair and they're not 21:27 going to fall down and hurt themselves. 21:29 Okay let's go ahead and do ten more. 21:39 Okay speed it up just a little bit. 21:41 4, 5, 6, 7, 8. 21:50 Two more! 21:51 9 and 10. 21:53 Okay now we're going to stand up 21:55 and we're going to stretch that area out. 21:57 So we're going to put a foot back, 21:59 press the heel into the floor. 22:05 Nice, steady contraction there. 22:11 Okay and switch sides! 22:14 It's so important to have the flexibility in 22:16 the back of your leg! 22:18 In the Achilles tendon area and in the calf area. 22:26 Okay good! 22:28 Okay have a seat back in the chair again. 22:32 We're going to work on doing abdominal contraction. 22:34 What I'd like you to do is have 22:36 -put your hands on your abdominal wall 22:39 and I want you to blow out 22:41 [exhaling] 22:42 and crunch over 22:43 and by doing that you want to keep your back up 22:46 against the chair at all times and try and emphasize 22:50 the pressing of the low back into the chair. 22:54 Okay, there, good! 22:56 And then back! 22:58 Try and go back as much as you can! 23:00 Push your upper back into the chair. 23:03 Good! 23:04 Crunch over. 23:05 Remember the abdominal only has a 23:07 four inch range of motion and although 23:09 we can get on the ground and do all sorts of crunches 23:11 or we can do a weight machine that's going to 23:13 give us resistance when we do our abdominal work; 23:15 the bottom line is just by doing these contractions 23:18 even fellows who have as good abdominal walls 23:20 as these guys are going to have 23:22 are still going to be able to feel 23:24 their abdominal working. 23:25 Now since we do not have resistance 23:27 we have to do a few more repetitions 23:29 but that's okay. 23:30 Each time you want to really make sure you 23:32 contract it as your tensing up as if 23:35 somebody's going to hit you right in the abdomen. 23:39 You wanna draw in as you contract, 23:43 draw in and then press back into the chair 23:46 when you come back up. 23:49 Good! 23:52 Okay let's do about ten more of those. 24:02 Good! 24:05 And five more times! 24:14 One more time. 24:16 Okay we're going to scoot the chairs 24:17 a little closer together here. 24:21 Okay, now, in your sitting position 24:23 I want you to spread your legs out 24:25 and up on your heels. 24:27 Legs straight. 24:28 Okay, now I want you to lean forward, 24:31 do a little stretch there. 24:33 Good! 24:34 You should be able to stretch some in 24:36 the back of the legs. 24:37 You might want to straighten your legs out 24:39 a little bit more Scott if you can. 24:42 Okay, now obviously, it's better if we can do this 24:46 from a seated position on the floor. 24:47 But once again, we want and try to modify this 24:50 for people who might have the 24:52 -not have the ability to do a full exercise. 24:56 Okay, let's sit back and relax for a moment. 24:59 Okay, let's go forward again! 25:09 Okay good! 25:10 Okay let's scoot towards the edge of the chair. 25:15 Now, what I want you to do is have your arms up 25:17 and we're going to do a trunk rotation. 25:23 Okay let's turn again! 25:30 And turn, 25:34 and turn, 25:38 and again, 25:42 and again! 25:44 When we do this, we're simply looking to 25:45 feel the stretch of the trunk as we do this. 25:48 A lot of people will develop arthritis in their back 25:53 and it's important to try and keep limber 25:55 so you'll be able to keep turning behind you! 25:59 Okay good! 26:00 Okay, now, while you're seated in the chair there 26:03 let's just turn our heads to the side 26:07 and turn! 26:10 Back to the other side again. 26:15 One more time! 26:17 Turn. 26:19 Okay good. 26:20 Okay thanks a lot fellas. 26:24 Arthritis is a condition that we see so much 26:27 and so many people have come to being helped by that. 26:30 I know that we regularly have people come out 26:33 for rheumatoid arthritis, 26:35 osteoarthritis 26:37 or even a gout condition and we always see 26:40 marked improvement. 26:42 No matter how bad they might be 26:43 or how deformed they can be, 26:45 the key point of this is "don't give up!" 26:47 Never give up! 26:48 You can always find some type of movement that 26:50 you can do regardless of how limited it might be. 26:53 That's alright because as you do it, 26:55 the more you do it, the more blood you bring in there 26:57 you're going to be increasing the circulation 27:00 and the healing process, bringing oxygen 27:03 and nutrients to that area 27:05 and taking waste bi-product out. 27:06 So, as we get stronger and the muscles react to 27:09 whatever you're doing, then those joints are going to 27:12 take so much less stress. 27:14 So always keep after it! 27:15 Don't let the pain discourage you. 27:17 Try and work through the gentle range of motion 27:19 that you can do and you'll find yourself getting 27:21 so much better that you'll be very surprised 27:24 at the things you'll be able to do that you thought 27:27 "there was no way you'd ever do it again!" 27:29 And as we keep focused on Christ 27:31 knowing that "we can do all things 27:33 "through Christ who strengthens us" 27:35 according to Philippians 4:13 27:36 And we claim the promises that 27:38 He wants us to be whole. 27:40 He wants us to feel good 27:41 and He doesn't want us to have the pain of arthritis. 27:43 Knowing that we do that 27:44 we'll have the total package there. 27:46 Thanks a lot and we'll see you next time! 27:49 God bless! |
Revised 2014-12-17