Participants: Ethel Carlsson, Elora Ford, Dick Nunez
Series Code: BAS
Program Code: BAS000018
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00:02 [Disclaimer]
00:14 Stay tuned for Body & Spirit! 00:16 Today's topic is neck pain. 00:18 [ ] 00:47 Hello, I'm Dick Nunez, Wellness Director at the 00:49 Black Hills Health and Education Center. 00:51 Welcome to Body & Spirit! 00:53 Today's topic is neck pain. 00:55 It's something I have 00:56 a lot of experience with myself. 00:57 I remember a while back in my younger days 00:59 I was doing a lot of heavy bench presses 01:01 and I hurt my back. 01:03 And over the course of time 01:04 I didn't allow it to heal properly 01:05 and my right arm started to creep up 01:09 and before I knew it 01:10 I was having severe neck pain. 01:12 I lost 90% of the strength of my 01:14 right arm over night. 01:15 Although I thought it had something to do 01:16 lower in my back; the reality was it was in my neck! 01:20 It took me up to ten years to rehabilitate 01:22 my right arm. 01:24 So I'm very aware what it's like to have a bad neck 01:26 and how complex a network of nerves 01:29 and muscles are up there. 01:30 But yet as I look at what the Bible teaches us about 01:33 looking to do all things for the glory of God 01:36 and as I focus on my training 01:38 and realize that I was too focused on myself 01:40 as I tried to lift far beyond what my body was capable of 01:45 and then when I settled down 01:47 and started to enjoy my training 01:49 and learn what I was doing wrong 01:51 and started to focus on taking care of my neck. 01:53 The problem has drastically subsided 01:55 and I really don't have those type of problems anymore. 01:58 So, what I'm going to try to do today is 01:59 try and help you at home to understand what 02:01 we can do if our neck starts to bother us! 02:04 I think we're ready to get started now. 02:06 Helping me out today will be 02:08 mom Ford and Ethel! 02:11 Thank you! 02:12 Go ahead and take it to the chair over there. 02:15 Okay ladies you can go ahead and have a seat here. 02:18 We're going to start just by loosening up. 02:20 We're going to swing the arms around. 02:26 Good! 02:28 We're just going to get some circulation there. 02:29 We're getting ready to have some fun today! 02:32 Alright! 02:35 Let's go the other way now. 02:40 Good job! 02:44 And three more! 02:47 Okay good relax! 02:49 And I'm going to come in between you here 02:52 and we're going to have a little session here. 02:54 We're gonna get in a prayerful position here. 02:56 We're going to need it! 02:58 Okay! 02:59 We're going to push hard. 03:00 Push with the palm of the hands. 03:02 Okay, now, we're going to rotate the hands this way... 03:05 ...and we're going to push out 03:08 and we're going to pull back. 03:10 Push out 03:12 and pull back! 03:13 Whenever we deal with the neck area 03:15 you have to think of the body as a whole 03:17 and realize it all works together! 03:21 The top gives us neck pain which is different than 03:23 having a pain in the neck. 03:26 Who knows what that might be caused by! 03:32 Okay, keep squeezing hard! 03:37 Are you squeezing hard? 03:39 Are you? 03:40 Alright! 03:44 Let's keep going! 03:46 We're going to do ten more! 03:51 Good. 03:55 And five more! 04:02 And last one! 04:04 Good. 04:05 Okay I just want you to lean back in your chair 04:08 and reach back. 04:10 Reach back your arms. 04:12 Good! 04:13 There you go! 04:14 Just reach back and hold it there! 04:16 Okay go ahead and stretch it back. 04:17 Go ahead and hit me if you want to. [chuckling] 04:20 Okay, now give yourself a hug. 04:23 Okay you've got that one down!! 04:24 Okay try and stretch back in here when you do that. 04:27 Okay go ahead and reach back 04:30 and bring it across. 04:32 Okay good. 04:33 We're going to do a little shoulder work now. 04:36 We're going to bring your hands up like this 04:39 and you're going to push one arm up 04:41 and as it comes down the other one is going up 04:43 just like that! 04:45 Good! 04:47 Alright! 04:49 Good! Okay. 04:51 Keep going! 04:53 Try and get way up high! 04:56 Now you can take this at your own pace. 04:58 If it's difficult for you 05:00 just go ahead and go slowly 05:05 or if you want to add some resistance 05:06 by putting some weights to your hands 05:08 you can do that as well. 05:10 You ready for the weights yet? 05:12 No? 05:13 Way up high! 05:14 Reach way up there! 05:16 Way up there! 05:20 Okay we're going to do five more on each side! 05:29 Looking like champs! 05:30 Good! 05:36 Okay we can go ahead and stop. 05:38 And now what I want you to do is 05:39 I want you to put your arms out to the sides like this 05:43 you're going to come in the middle and back out. 05:48 And back in and out. 05:51 Good! 05:53 Keep going! 05:54 It's very important to have good strong shoulders 05:57 whenever we want to have a good strong healthy neck! 06:03 Keep going! 06:09 Okay and we're going to do five more! 06:19 Good! 06:20 Now just bring it back out 06:22 and we're just going to hold it there! 06:24 Now we're going to hold for 15 seconds! 06:26 Okay? 06:28 Keep holding on! 06:31 5... 06:37 10, 11, 12, 13, 14, 15 06:43 Good! 06:44 Okay I want you to sit forward in your chairs. 06:47 Now, we're going to put the arms out like this 06:50 and we're gonna squeeze back like this 06:52 and we're going to feel the muscles 06:54 in our upper back squeeze together. 06:56 Okay can you feel that back there? 06:59 Can you feel it there? 07:00 Okay tighten those muscles up 07:02 and reach back out! 07:03 And pull and reach back out! 07:08 Good! 07:09 Keep going! 07:10 I'm going to come back here and check 07:12 and just make sure you're getting a good feel here. 07:15 Pull back. 07:16 Good! 07:17 Flex that right in there! 07:18 Hold it for just a moment longer. 07:20 Okay and then back out! 07:22 Okay, pull back. Good! 07:25 These are muscles that 07:26 we don't spend a lot of time on 07:29 but they're very important! 07:31 Okay pull back! 07:32 Hold it tight! 07:34 Reach out! 07:35 Good!! 07:36 Again pull, hold, reach out. 07:39 Keep going! 07:40 Looks like I can do two of you at the same time! 07:43 I've got two hands right! 07:46 Okay in and out. 07:48 Good! 07:51 Keep going! 07:55 Okay we're going to do about five more! 08:04 Three more! 08:08 Reach out... way out one more time! 08:13 Good! 08:14 Alright, now we're going to put one arm over the head 08:16 and stretch in that area. 08:19 Flexibility is one key component especially for neck pain. 08:26 Good! 08:27 We need to get the elbow a little bit better there. 08:32 Hold that! 08:36 Okay relax! 08:37 Now grab the other side! 08:41 And pull it across. 08:45 Okay we're going to hold each stretch for about 08:48 10 to 15 seconds. 08:54 Okay, good! 08:56 Now what I want you to do is 08:57 I want you to put one hand up by your ear 09:01 and I want you to push your head against your hand 09:06 and then back to the center 09:08 and push against your hand and back up again! 09:14 Push. 09:16 Good! 09:17 Keep it going! 09:19 Your hand is doing your resistance for you 09:22 as you tip your head from side to side. 09:33 What we want to do here is we want to try to 09:35 fatigue the neck muscles because often times 09:38 neck pain is caused by simply having tension in the muscles. 09:44 So, if we do an exercise like this 09:47 often time we can relieve that neck pain because 09:50 we're getting some range of motion. 09:53 We'll do five more! 09:55 Feels kinda good, doesn't it? 10:03 Okay, good! 10:04 Let's switch to the other side now. 10:11 This is a real simple move to do 10:14 and you can determine how hard you wanna to work. 10:20 Okay just tip it to the side there. 10:22 Good and back. 10:39 Okay keep going! 10:47 Five more! 10:54 And three more! 11:01 Okay last one. 11:04 Okay, now we're going to lean our head forward 11:09 and we're going to look way back up at the ceiling 11:12 and lean forward and back up. 11:15 Good! 11:16 Flex the muscles as we go back 11:17 and just let your head come back down naturally. 11:27 We're gonna give it a little bit of saying "yes" here. 11:33 Way back and forward! 11:37 Okay we're going to do ten more! 11:44 Feel the muscles contract in the neck 11:46 each time you lean back. 11:50 Does it feel good? 11:52 Okay good! 11:58 Three more times! 12:06 Okay, now we're going to turn our heads 12:08 to the side, look over to your side, okay. 12:12 Let's look all the way around the other way and turn. 12:20 And turn, 12:23 and turn, 12:26 and turn, 12:28 turn. 12:31 Two more each way! 12:37 Last one! Good! 12:39 Okay, now, what I want you to do is 12:43 just put your arms out and reach them way back 12:48 and then back down. 12:50 And we're just doing this for a range of motion. 12:54 Okay keep going! Good! 13:02 And you can do this with dumbbells as well 13:05 or just with some cans of food 13:06 or even a couple of books that are similar size. 13:15 The stronger you get 13:17 the better you're gonna be! 13:20 And the thing that's important to know is 13:21 even if somebody's in their 70's, 80's, 90's, 13:24 they can still get a lot stronger! 13:27 So just because you have a sore neck 13:29 and you think... 13:30 "Well I'm 80 years old what do I expect?" 13:31 Well you can expect great things still! 13:32 If you just get into some regular exercise. 13:36 Okay let's do five more! 13:45 Good! You're doing really good! 13:48 And two more! 13:51 And last one...excellent! 13:53 Okay, now I want you to turn your palms up 13:58 and what we're going to do here is 14:00 we're going to curl our arms up 14:03 and reach down just like we have 14:06 a big barbell in our hand or some dumbbells. 14:13 Okay control your squeeze! 14:18 You've got some biceps There! 14:20 We'll have to compare arms here! 14:26 Good. 14:27 Each time you come up you want to think about 14:28 flexing the arms, pressing them back down. 14:31 Flex the arms as you curl up and back down. 14:37 Good! 14:41 Okay let's do ten more! 14:44 And you can dictate how hard you work here. 14:46 You can use dumbbells or some type of added weights 14:50 but you can also focus on flexing hard. 14:53 Each time you flex hard you're still going to 14:56 get a feel there. 15:00 Okay! 15:04 Two more! 15:07 Your weights are lighter than mine! 15:10 Okay, now what we're going to do is 15:12 we're going to bring our arms up over our head 15:15 and we're going to lower them down 15:17 and then we're going to push back up. 15:19 Okay, we're going to challenge ourselves 15:21 a little bit to get all the way up. 15:23 Now press all the way up. 15:26 Good. 15:27 Now bring it down and all the way up high! 15:30 Good! 15:31 You need to lock your arm behind your head. 15:34 Now bring it down. 15:36 Back up! 15:38 Good! 15:39 Okay you want to keep those elbows in 15:41 and bring it down. 15:43 Way up high! 15:44 There we go! 15:46 That's better..good. 15:48 Try and feel those triceps? 15:51 Again, we can use some weight on here if we want to 15:56 or I can add a little resistance here... 15:59 okay push up and down 16:01 and up! Good! 16:03 Up... 16:04 Getting a little harder now? 16:08 Okay up! 16:11 Let's try to do five more of these. 16:15 Again, you can just take a can of food if you want 16:19 and have it in your hand! 16:21 And two more! 16:23 [laughing] 16:27 Good. 16:28 Okay, just let the arms kind of shake out there. 16:32 Get some blood circulating! 16:33 You're not moving anymore? [laughing] 16:36 There you go! 16:37 Okay, now, what I want you to do is 16:39 sit towards the edge of your chairs 16:41 and we're going to get a little bit further, 16:43 all the way up there! 16:45 Okay, and put one leg out straight, 16:48 okay you're going to raise that leg up 16:50 and lower it back down. 16:52 And up! 16:54 Keep that leg straight the whole time! 16:56 And down, 16:57 and up, 16:59 and down! 17:00 Good! 17:01 This is a modified straight leg raise. 17:03 We're doing it from a seated position. 17:09 What we wanna show you here is that 17:11 exercise is for everybody! 17:13 Right? Not just for kids! 17:14 Not just for baby boomers but everybody! 17:24 I had Ethel and mom Ford on for another program 17:27 and they loved it so much 17:28 they wanted to come back and do some more! 17:31 So here we are! 17:35 Keep the legs straight! 17:37 Okay we're going to do ten more! 17:45 And five more! 17:48 Feeling that in that leg a little bit? You are? 17:51 Good! 17:52 How about you? 17:54 Okay X marks spot! 17:56 Okay relax. 17:58 Now do the other leg. 18:02 Boy you're a "go getter!" 18:04 Off from a starting blocks there! 18:12 Remind me a little bit of that lady 18:14 in that commercial where she's running 18:16 down the street and doing pull ups on the street lights, 18:20 that's like mom Ford! 18:28 Okay ten more! 18:37 And five more! 18:38 Good! 18:44 Okay, now I want you to stand up, okay, 18:47 and get your feet apart 18:50 and cross your arms across your chest 18:52 and start slowly to sit yourself 18:55 down in the chair. 18:57 Sit down slowly, 18:59 Sit down slowly. 19:00 Now back up again and squat down slowly 19:05 'till you come to the chair. 19:08 Good! 19:09 And up. 19:11 Down slowly. 19:14 Good and up! 19:16 This is an excellent way of doing squats for seniors 19:19 because it makes you control on the way down... 19:23 -Okay up! 19:24 ...and that gives you destination 19:26 which is the chair right beneath you. 19:28 And up! 19:29 We all need a destination in life 19:31 and yours is the chair! 19:34 Okay good! 19:35 Up, 19:37 down slowly, 19:38 make yourself... 19:39 lower yourself with the muscles of your legs. 19:42 Okay down slow, 19:43 real slow, slow! 19:45 Feel that in your knees a little bit? 19:48 Okay we're going to try to do five more, 19:52 lower yourself slowly. 19:54 Good! 19:55 And again down slow. 19:57 Good! 19:58 And down slow, 20:01 and down slow, 20:04 one more time! 20:07 Alright excellent! 20:09 Okay, now what I want you to do is put one leg out 20:11 and put your heel in to the carpet. 20:15 ...The heel in the carpet 20:16 and I want you just to put a good pressure 20:19 and pull back into the carpet 20:20 so you feel it flex in that hamstring area. 20:24 You feel it back there? 20:27 Okay bend your knee. 20:29 Bend your knee there Ethel. 20:31 Very good! 20:32 And just drive your heel in to the carpet 20:34 real hard so you feel that contraction 20:36 in the hamstring area. 20:38 Okay, now start driving your heel back into you. 20:41 Okay now reach out again 20:43 and contract that hamstring and pull it back. 20:50 Good again! 20:55 We're going to do it two more times! 20:57 This is giving us contraction in the hamstring 20:59 and giving us a little bit of motion here. 21:02 With little resistance of drag. 21:05 You probably don't want to do this in 21:07 the same part of carpet all the time 21:09 because you might wear out the carpet. 21:11 Okay switch legs! 21:13 Okay or if you have a hard wood floor 21:17 you can put some type of towel underneath your heel 21:22 and drag that back as you do that. 21:27 And two more! 21:32 Last one! 21:35 Good, good, good! 21:36 Okay, now what I want you to do is cross a leg; 21:39 okay and uncross it and cross the other way 21:42 and down and cross. 21:47 Okay, keep alternating it! 21:51 Good! 21:53 Okay what this is doing other than 21:56 looking like a "Chinese fire drill" is 21:59 working on the hips. 22:02 Good! 22:03 Okay let's try to do it on the other side now. 22:08 There we go! 22:10 Good! 22:11 Alright, that's better! 22:12 Nicely synchronized and get you ready for 22:14 the senior Olympics for synchronized 22:17 swimming! 22:21 Good! 22:25 and we're going to do five more on each side! 22:31 She's got shorter legs than you; 22:33 it makes it a little bit easier for her. 22:40 Okay good! 22:41 Now put one leg out in front of you and I want you to 22:44 play windshield wiper with it. 22:47 And this will work internal 22:49 and external rotation of the hip. 22:53 If it feels a little awkward at first, 22:55 that's okay! 22:57 Keep working with it! 23:00 It will get better! 23:02 Okay we're going to do ten more each way! 23:04 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 23:16 I think it's time to change the wiper blade 23:19 on your side here. 23:22 Okay! 23:23 Let's go! 23:25 Good! 23:27 Again, this is working internal 23:29 and external rotation of the hip 23:32 which is very, very beneficial for seniors 23:36 who wanna keep those hip sockets 23:38 nice and healthy and well lubricated with 23:41 lots of fresh oxygenated blood right? 23:47 Okay ten more! 23:56 Okay keep going! 23:58 7, 8, 9, 24:01 10 24:02 Good! 24:03 Okay, now I want you to pull one knee 24:06 towards your chest. 24:08 Pull it up there! 24:10 Alright, nice steady pull! 24:12 You should feel it 24:13 in the back of your leg there a little bit. 24:16 Okay now switch! 24:23 Okay Good! 24:24 Okay, now sit on the edge of your chair again. 24:27 Put your feet in behind it further 24:31 and push up on to your toes and back down. 24:34 And up and down. 24:36 Good! 24:37 Let's do 20 of those a little slower! 24:41 Good! 24:42 That's better! 24:46 The reason why we scooted forward a little bit is 24:48 because it gives us a little bit of 24:51 range of motion on the way down. 24:57 Now a lot of times when people get hurt 24:59 and they stumble, especially when they get older is 25:01 they don't get their foot up properly 25:03 and their toe catches on something 25:05 and down they go. 25:08 We're going to try and fix that here. 25:16 Okay, that's good! 25:17 Now sit back in your chair 25:18 and put your legs out in front of you again. 25:20 Now I want you to point your toes 25:23 back at yourself. 25:25 Now point out away from you. 25:27 Good! 25:28 Now let's do that now. 25:30 Now this is working the anterior intercostales. 25:32 That's the muscles in front of the shins here. 25:38 Again, this will help for when 25:40 we pick up the foot 25:42 that we have more strength. 25:44 In lifting that toe up and it helps us 25:48 to make sure we don't trip on something. 25:51 I trip a lot anyway! 25:54 I wonder what my excuse is... 25:57 Okay seven more! 26:02 Good! 26:06 Alright, good! 26:08 Now sit towards the edge of this chair again. 26:11 Now I want you to turn like this... 26:17 Okay just turn your trunk. 26:18 Okay now turn the other way, good. 26:22 And turn, 26:25 and turn, 26:27 and turn, 26:30 and turn! 26:31 Good! 26:32 We're going to do three more each way. 26:38 Okay and back, good! 26:39 Okay we're all done! 26:44 As you can see no matter what age you are 26:46 we can still get into a good exercise program 26:48 and we can keep those necks nice and healthy 26:51 all through our senior years! 26:53 So, many neck problems are caused simply 26:55 from the fact that we don't keep good balance 26:57 of the muscles in our neck area 26:59 or we've let our posture go 27:01 and our head sticking forward 27:02 and when we have that forward head tilt 27:04 we're going to set our self up for problems! 27:06 People can go in and get chiropractic adjustments. 27:08 They can take medication 27:09 but unless they change what's causing the problem 27:11 the pain's going to keep going 27:13 and they're going to be caught in a vicious cycle. 27:15 So, if we get in a regular exercise program 27:17 this design to train the entire back area 27:21 and keep the neck really flexible, 27:23 we can expect to go through our senior years 27:26 and still have no pain in the neck! 27:29 So, remember, whenever we exercise 27:31 we want to do it for the right reasons. 27:33 We can beat our heads against a wall 27:35 and get nothing out of it 27:36 or we can focus on Christ and know that we're doing it 27:39 for the right reason. 27:40 And remember, the Bible says do all things through 27:42 Christ cause He's the One who truly strengthens us! 27:46 God bless you! 27:47 We'll see you next time! |
Revised 2014-12-17