Participants: Michael Webb, Miles Scruggs, Dick Nunez
Series Code: BAS
Program Code: BAS000025
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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 00:10 before beginning any exercise program. 00:15 Stay tuned for Body and Spirit where today we're 00:17 going to talk about how to become more flexible. 00:49 Hello, I am Dick Nunez. Welcome to Body and 00:51 Spirit I am the Wellness Director at the Black Hills 00:52 Health and Education Center. Today we're going to be 00:55 focusing in on flexibility, as we look at the Bible, 00:58 we see several times throughout the Gospels the 01:00 Jesus talks about a parable of seeds being planted. 01:03 Towards the end he talks about the seed that goes 01:05 into good soil that develops good root. We find in life 01:08 unless we're very flexible with things that come our 01:10 way we'll break and that includes our body, over the 01:14 course of time we become less flexible if we don't use 01:17 our bodies and take it to a full range of motion. 01:19 People often times think it's because somebody gets 01:21 way too muscular, but the reality is what happens to 01:24 people is they just stop moving and the less they 01:27 move the less flexible they become, so today's program 01:30 is gonna focus on that, so lets get started. 01:33 Today helping me will be Mike and Miles. 01:41 And we will be starting by just loosening up the 01:43 shoulder area and we're gonna just swing the arms 01:46 around nice and controlled. Up and around, 01:54 feeling the shoulders move. Lets do now about five 02:03 more just to get nice and loosened up. Okay, good now 02:15 we're gonna be training the chest area and by doing that 02:17 we're gonna reach up and we're gonna squeeze down 02:20 and across like that, we're gonna come back up and 02:24 we're gonna reverse the direction of how our arms 02:26 crossed. Now up and cross over and back up, cross over 02:34 squeezing the chest as you come through we're working 02:38 on a range of motion here, bring your arms way across 02:43 and feel them work. And do five more its one squeeze 02:53 the arms, once again you dictate on how hard you go, 02:57 if you have a lot of strength then go ahead and squeeze 02:59 it hard, if not then take it a little easier as you bring it 03:03 through. One more time okay now we're gonna do a 03:08 static squeeze with that, bring your hands together in 03:11 the middle and you squeeze your palms together 03:13 hard, we're gonna squeeze that for 15 seconds. 03:19 Squeeze it as hard as you can. We should feel that 03:22 working in through this area here, squeeze hard good. 03:28 Five more seconds okay good. Today we are gonna 03:34 implement a piece of exercise equipment and its not 03:37 going to be very expensive in fact it's something you 03:38 will find in your home, so Mike if you wanna get our 03:42 assisted equipment there and you will find that we 03:48 have something very complicated, a simple towel. 03:52 But even as something as simple as a towel can be 03:54 made to a great exercise trainer especially for doing 03:58 things involved flexibility. So what we are going to do 04:00 is we're gonna bring our towel up over our head, 04:03 we're gonna pull over to the side and across the other 04:08 way and back, we wanna pull across, so that we do 04:18 it feel it stretch then pull back. This should be working 04:22 the upper back area, the latissimus dorsi area, 04:26 very complex area in the upper shoulder area. 04:30 Lots of various muscles we talked about 16 different 04:33 muscles attaching to each side of the scapula, 04:36 the muscles that make the rotator cup are back there, 04:39 it's very important to keep those moving, 04:41 keeping them limber. Bring it back again, 04:45 feel it stretch, pull and pull, lets do three more 04:53 across, should be filling in their shoulder a little bit 04:56 as we do it as well. Once again you dictate how 04:59 hard you wanna go, one more time and relax, 05:04 good okay now we are gonna do this we're gonna 05:08 hold the towel in front of us and we're gonna act 05:10 like we're trying to tear it in two just by pulling 05:13 apart, so we're putting the attention on the shoulders 05:14 already. Now we're gonna bring it up, over the 05:18 head and back down. Keep the tension on whole time 05:23 way up, feel it stretch back and come down. 05:28 Okay keep going pull it hard keep the arm straight 05:32 okay and back down, now keep that attention on 05:34 there the whole time, remember whenever we 05:37 exercise we wanna keep the xiphoid process, 05:39 the bottom of the sternum up, so we keep ourselves 05:42 in a good position. Pull hard like you wanna tear 05:46 that towel in two, whenever you do it we'll give you 05:49 some type of bonus for that. You get to keep the 05:52 towel how's that. Pull hard up and back good. 05:59 Keep the arms straight, good and we're looking 06:04 really good, keep it going and back down again, 06:10 reach way back behind you. Way back, stretch it back, 06:13 good and back and front, back again, good back over, 06:23 try and keep the arm as straight as possible, 06:24 lets do three more. Put them back, good and back 06:29 down and up and back, down again one more time 06:36 up and down excellent. Okay, now what we're 06:40 gonna do is we're gonna take our towel and we're 06:43 just gonna grab it with one hand here, hold down with 06:46 the other side and we're gonna raise it up to the side 06:48 like this and pull it back through, so we're raising 06:52 up, pulling back down. Up and pull down, 06:57 try and get yourself a nice range of motion across, 07:01 all this is designed once again to help get the range 07:03 of motion back in the body again. Sometimes we have 07:07 a condition what we call frozen shoulder, where 07:09 somebody just flat can move anymore. 07:12 The body is telling you, the body not to, not to do 07:15 what it's supposed to do by going through the range 07:16 of motion. What we're trying to encourage the 07:18 muscles to be able to move again, to get that range 07:21 of motion that we so desperately need. Okay, 07:27 lets do three more, once again we dictate how hard 07:33 we wanna go. Okay now switch over to the other 07:37 side and up, pull back. Want to feel that shoulder 07:51 contract as you bring it up and then pull it back with 07:54 the opposite arm, so you have resistance on the way 07:57 back, two more. Okay, we can use this also for our 08:10 bicep curl. The function of the bicep is to curl the arm 08:13 up and also to turn out, so what we're gonna do is 08:16 we're gonna grab the towel like that, so as the 08:18 assistance is gonna encourage us to turn out. 08:20 We have to curl it up and pull it back down. 08:26 Once again we're supplying the resistance there. 08:34 We wanna get that good full range of motion. 08:44 Doesn't matter how heavy you go, as long as you're 08:47 getting that good range of motion, lets do three more. 08:50 There's one and two, one more time, good. 08:56 Okay switch it, once again we want to grab the towel 08:59 so that it's pulling our thumb outward to give us a 09:04 proper positioning to do our curls. Good study 09:14 repetition, pulling back down to increase the 09:18 resistance as we do the movement. I have seen 09:27 people do amazing things with increasing their 09:30 flexibility and their strength just by starting something 09:35 with a good range of motion, good, okay. Now we're 09:41 gonna put the towel up over the head and we're gonna 09:45 stretch down and we're gonna push up. Once we had 09:52 a lady come out, she was a good Irish woman and she 09:55 didn't want to do any exercise. She had 09:57 Rheumatoid arthritis, she was very overweight, 10:00 but we couldn't get her to do anything. First week she 10:03 just sat in a chair and watched everybody go their 10:05 exercise time. In the second week we had an 87-year-old 10:09 woman come, didn't matter that she could hardly do 10:11 anything, she was determined to get in and start 10:13 exercising, each time she worked out, she felt better 10:17 and better and by the third week, the good old Irish 10:20 woman couldn't take anymore and she said alright, 10:23 I'll come do it, stop yelling at me, which I hadn't said 10:25 a word. But her own conscious was getting to her. 10:28 Okay, lets switch sides. And she came and she started 10:31 to workout and within a week she felt so much 10:34 different. She said oh its such a pity to be a stubborn 10:37 Irish woman. I could have had all this benefit, 10:40 instead I was so stubborn I didn't want to do it. 10:43 So just getting the body moving again, it's such a key 10:45 element of getting that vitality back again. 10:50 Remember when you feel old you feel weak, 10:53 when you feel young, you feel strong. Okay, good. 11:03 Okay, lets, what I like you to do now is to set the 11:09 towels down for a moment and we're going to do 11:11 an exercise for the legs to help encourage the 11:14 flexibility of the leg. What I want you to do, is I 11:16 want you to pick your knee up real high, high as 11:19 you can, as high as your pants will allow, higher, 11:22 higher, okay now put it back down, now bring the 11:24 other side up. Okay, now down, now up again. 11:31 Okay, keep alternating it now, up and down. 11:34 Okay, down up, good down, up good okay lets speed 11:40 it up a little bit more now. Good, good, up, way up 11:48 high each time, way up high, good way up high. 11:51 Feel that range of motion. Good, keep bringing 11:57 that knee up high, focus on the flexibility of it, 12:00 range of motion. Okay speed it up a little more still, 12:06 good. You guys will make a great dance team. 12:14 Okay, bring them up good. Good, keep going, 12:22 ten more there is 1, 2, 3, 4, 5, 6, 7, 8, 9, good 10. 12:41 Now what we're gonna do is gonna step way out 12:43 to the side and feel it stretch and now we're 12:47 gonna shift over to the other side and then back, 12:53 feel that stretch now shift and shift and shift, 13:03 lets keep it going now, you feel that stretch in 13:04 inner thigh. We also should be feeling it in the 13:08 quadriceps. Good, let's keep it going, reach way out, 13:23 good. Okay we're gonna do ten more, there is 1, and 2, 13:37 and 3, 4, and 5, 6, 7, and 8, and 9, one more time 13:59 10 okay, good. Okay lets get in a squat position 14:02 and squat down and lets gonna hold it there proper 14:06 position, chest up, squat down a little bit further, 14:10 we're gonna do a static hold there for 30 seconds 14:12 just to finish off the legs a little bit here. 14:15 Your legs aren't tired yet are they. Okay there is five 14:25 seconds, okay keep holding and there is 10, 14:27 nice and tight, focusing on tightening the hips and 14:30 the hamstrings and the quadriceps 15, 20, 10 more 14:39 seconds and 5, 4, 3, 2, 1 good, good. Okay, 14:49 we are going to do something also that's gonna 14:51 be a little bit difficult because of not having 14:54 somebody to braise yourself. I want to put your 14:55 edge of your toes on the edge of the platform there 15:01 and I want you to push way up on your toes. 15:07 Okay and down, for those at home you want to 15:11 use a step up, lose it and down and up good and 15:21 down, and up and down and up and down, 15:32 okay we're gonna go way up high and try and 15:34 stretch down as you go down. Try and let the 15:37 heels go down, feel it straight. Okay and up and 15:41 down and up and down, lets do five more, 15:48 up and down and up and down and up and down 16:00 up down lets do one more and up and down, 16:06 good. Okay, why don't you go ahead and have a 16:09 seat on the floor there Mike. One of the ways 16:14 of helping people get more flexible is a technique 16:17 called Proprioceptive Neuromuscular Facilitation 16:20 which is abbreviated simply as PNF Stretching. 16:23 What this does is encourages a person to go 16:26 full range of motion and maybe then some, 16:29 so what we do is we take for example we take his 16:32 shoulder and we're gonna bring it across and see 16:35 where he actually wants to stop, now Mike is very 16:38 flexible, but often times you will find somebody 16:40 who can only go about till here then what we do 16:43 is we have them press against my palm press 16:45 against me like you wanna drive your elbow back 16:47 down. Okay, he's pushing against me push, push, 16:51 push, push, push now relax and then what we find 16:56 is we can bring him even further. As I said before 17:00 Mike's already very flexible, he can scratch his 17:02 knee with his opposite arm without any problem 17:04 there. Okay push again, you push for about five 17:11 seconds and then we relax. Once again we don't 17:14 wanna push into the pain range, we simply want to 17:17 get a good range of motion there. Where we're gonna 17:21 increase our flexibility, lets do the other side. 17:27 Okay and push against me, we're pushing for about 17:29 five seconds and then we're relaxing. Okay again 17:37 push, push, and relax, okay good. Okay you wanna 17:46 stand backup. Miles, what I like you do is lay on 17:50 your back here right here this way. One of the areas 17:55 that gets very tighten people is their hamstring 17:58 area and when the hamstrings get tight it 18:01 causes a lot of lower back problem, so by just doing 18:04 this Proprioceptive Neuromuscular Facilitation 18:07 on the hamstring area, we can dramatically improve 18:11 the pain level of the lower back, so the side ache 18:15 isn't going to be near as bad. So straighten your 18:17 legs out and I'd like you to bring your right leg 18:20 up, keep it straight, okay what I'm gonna do, 18:24 now this time we did find one that's a little bit 18:25 inflexible Ideally we would like to have this to a 18:29 90 degree bent at least and we'll see if we can get 18:32 there within a few stretches here. One way or the 18:35 other we will get there. Okay push against me, 18:39 push, push, push, push, okay relax. Okay, already 18:47 we're starting to bring him up a little bit further. 18:50 And he's starting to breath a little bit harder 18:52 okay push again, push, push, push, push, push, 18:59 now relax. Okay as you can we are almost a 90 19:04 degree now, its good, now we're gonna turn you into 19:08 a punter for a professional football team, push, 19:11 push, push, push, and relax. Okay, so we're about 19:21 90 degree now, so we got a pretty good 19:23 improvement in this flexibility. Okay, go and 19:25 relax for a moment. What happens to the body 19:28 when we start to get tight and people often times 19:31 what causes pain throughout the vertebral column, 19:34 its muscles that are tightened up for one reason 19:36 or another. So do people do when they have this pain, 19:40 well some will go off to a medical doctor, some 19:42 will go off to a chiropractor, some will go 19:44 after a massage therapist, but inevitably what's 19:46 happened, the muscles tightened up, so a person 19:49 might take a muscle relaxer, so it relaxes temporarily, 19:52 but after the muscle relaxer wears out, that tightens 19:54 up again or they might get a quick Ballistic pop 19:58 and that quick Ballistic pop will make their body 20:01 want to relax temporarily, the popping of the 20:03 vertebral column or what have you, or if somebody 20:06 even has a cramp in the muscles if you do a quick 20:09 Ballistic pop it will relax. What we're trying to do 20:11 is encourage the muscle to relax and let it go back 20:15 to it's normal range of motion and if we do that 20:18 we can take the pain off the vertebral column 20:20 because isn't the vertebra that is putting pressure 20:22 on the nurses unless it's a herniated disc or 20:24 something along like that. It's simply the muscles 20:27 have tightened up and the swelling of the muscle 20:29 tissue has caused that or little nodules are 20:32 developed in the muscle tissue from this knotting 20:34 up process and what we wanna do is just get 20:36 them to relax. In Miles' case, it was difficult for 20:39 him to go through a full range of motion on that. 20:42 Obviously his hamstrings are a little bit tight and 20:44 it would be very helpful for him even though 20:46 he is very young to improve his flexibility 20:48 of his hamstrings. So we saw what the right leg 20:51 could do, lets see how the leg is. Lets bring your 20:53 leg up. This one is better to start off with than 21:00 the other one was. Okay push and relax. 21:08 Do you ever get back pain. You're young still, 21:13 okay lets push it again. Once again we're pushing 21:15 for about five second here, and relax, and we will 21:23 bring him back, okay now want to stay there for a 21:27 moment, you might ask how can you do this if you 21:29 don't have anybody to help you if you do have back 21:32 pain. Well that's where the towel comes in handy 21:34 again. Bring your leg up, can you reach that. 21:41 Just barely, okay you might need a little longer towel, 21:44 but what you can do is that just grab the towel and 21:47 pull, so you can give yourself some resistance 21:50 there. And you can do the same type of Proprioceptive 21:54 Neuromuscular Facilitation by using, simply using 21:58 a bath towel to pull against it and giving you that 22:02 same type of flexibility action. Okay what I like 22:05 you to do now is have both of you sit on the 22:08 platform here, facing out towards the camera there. 22:13 I would like you to put your feet together turn your 22:16 feet in, wing your knees out to the side. 22:20 There we go, now grab your ankles on the inside 22:24 okay, push down against your inner thigh with your 22:29 elbows to give yourself a flex or a stretch of that 22:32 adductor area. Okay now relax, just relax, okay now 22:41 push again. Okay good, okay now what I like you 22:53 to do is you're gonna have to space yourselves out 22:56 a little bit. So Mike, you scout back, Miles you 22:59 scout forward, okay go and lay back. Now what I 23:03 want you to do is bring one leg up and totally across, 23:07 now bring it over and just let it stretch there. 23:12 Okay, good, straighten this leg out, good, and just 23:20 lay back and relax and just feel that stretch. 23:26 Okay, lets turn that leg just a little bit, good. 23:30 Just let it relax there. Okay lets bring it across 23:33 the other side. Wanna feel this stretch in the back, 23:44 in the hip area. Okay, one more time back to the 23:49 other side. Okay and back over to the other 24:01 side again. Okay, now another way we can stretch 24:10 the hamstring is go and lay back flat again. Okay, 24:15 keep one knee bent and grab the other leg, 24:18 grab the another knee and pull it towards your chest. 24:22 Good. Okay we're going to hold that for about 15 24:29 seconds. Now switch it, and a nice study pull. 24:46 Okay good. Okay, I want to sit up and I want you 24:50 to do the lower back stretch we did before where you 24:53 just to put one leg over and bent across, there you 24:57 go, now twist this way, good. Okay now switch it, 25:12 once again we're holding each one for about a 25:14 10 or 15 times, 10 or 15 second time period. 25:22 Okay good, so back up on the feet again, okay hands 25:29 behind the back, lets do some of trunk work, 25:32 lets bent over and it's up and lean back, blow out as 25:39 we come forward and up and back, okay over and 25:46 contract the abdominal as we come forward and up 25:49 and back. Blow out, contract the abdominal, 25:56 up and back again, bend over, up and back, 26:05 bend over, up and back, lets do three more, 26:12 bend over, up and back, two more, over, 26:20 up and back, last one bend over, and up and 26:26 back. Okay now lets finish up with some trunk 26:31 turns to rotate to the side, get a nice stretch 26:34 there, hold it, now back the other way and turn 26:41 again and turn trying to get a good rotation of the 26:49 trunk, turn again and again, we're going to do 26:57 two more, turn and turn, one more time turn 27:08 and turn. Good, okay, thanks a lot fellows. 27:17 What we have done today is work on flexibility, 27:19 showing you various modes of doing it, 27:21 by doing exercise, range of motion of exercise, 27:24 and also by doing the PNF Stretching to help, 27:27 to get the body going to a full range of motion and 27:29 that will decrease pain, it'll help you so you won't 27:33 get injured near so easily and as Jesus said, 27:35 he will give us good route, so that if we're blown 27:38 one way or the other we're able to stand stable and 27:40 remember all through your exercise as it says 27:43 in Philippians 4:13, I can do all things through 27:46 Christ who strengthens me. God bless. |
Revised 2014-12-17