Body and Spirit

Joint Pain

Three Angels Broadcasting Network

Program transcript

Participants: Dave Stevenson, Dick Nunez

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Series Code: BAS

Program Code: BAS000038


00:02 The following program is designed
00:03 to demonstrate simple workouts
00:05 that you can use to improve your health.
00:09 Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 If you've ever experienced joint pain,
00:16 but don't know what to do about it,
00:18 you might want to stay tuned
00:19 for Body and Sprit, coming up next.
00:50 Hello, I'm Dick Nunez,
00:52 Wellness Director of the Black Hill
00:53 Health and Education Center.
00:54 Welcome to Body and Spirit.
00:56 Today we're gonna be talking about joint problems.
00:58 Many people suffer from that
00:59 and they don't know what to do about it.
01:01 They think they're just gonna have to
01:02 live with the pain, but there is hope.
01:04 We look in the Bible and it says,
01:05 if we keep all God's commandments
01:07 we can expect great things.
01:09 But the Bible also talks about physical health.
01:11 And if we take care of ourself
01:13 we can expect great blessings from God as well.
01:15 We don't have to go through with all that pain.
01:18 Often times we start experiencing pain.
01:20 People don't know what the first thing
01:21 to do about it.
01:22 And we're gonna be going over that today,
01:24 so we can see not only what to do
01:26 when we have joint pain,
01:28 but how to start recovering and rehabilitating that.
01:30 So if we're ready, let's go ahead and get started.
01:33 Helping me out today will be Dave.
01:39 Dave, is a little bit of a unique fellow
01:41 and often times on the show,
01:42 I don't have to look up to anybody.
01:43 But Dave is 6 foot 6
01:45 and so I get to look up at him here.
01:47 Okay, so let's warm up a little bit, Dave.
01:49 And we're just gonna swing the arms around.
01:53 Gets nice range of motion here.
01:56 If you can't get a full range just do what you can.
01:59 This is simply a warm up exercise.
02:03 Just do three more.
02:08 Good now, let's go the other way and round.
02:17 And let's go five more.
02:19 One, two, three,
02:24 four, five, good.
02:27 Now, we're gonna be starting with the chest shoulder area
02:29 and if we have pain in the shoulders,
02:31 our range of motion might be limited.
02:33 So what we're gonna do, Dave,
02:34 is we're gonna push the hands together down here.
02:37 Okay, does that feel all right?
02:39 Whenever you have joint pain,
02:41 if you start with the movement,
02:42 it's just a nice symmetric or static position
02:44 where there is no movement,
02:46 then you can start tensing the muscles
02:47 without any problem.
02:49 So when you're squeezing hard here,
02:50 if somebody came to try and pull your hands apart,
02:53 you're not gonna be able to do it, so that's good.
02:55 Okay, now we're in that position,
02:56 let's move the arms up
02:58 and see how far we can go without pain.
03:00 You all right still?
03:02 Okay, we're gonna move up.
03:04 Keep pressing hard.
03:06 Now, we're gonna comeback down.
03:09 So even though Dave has some soreness in his shoulders,
03:11 he's able to do this movement.
03:14 Okay, and by doing this,
03:16 you'll find that we'll be able to get to other movements
03:19 as well as his muscles get stronger
03:23 and the joints get better.
03:25 Often times I've seen people with bad joints
03:28 and they simply live with the pain.
03:31 They don't try and do anything about it.
03:33 And then when it's--end's up happening is becomes chronic.
03:37 They try and take all sorts of anti-inflammatories
03:40 or they'll try and take a cortisone injection,
03:43 but they still live with the pain.
03:45 And what we find is, we get 'em
03:46 exercising and moving,
03:48 we put fresh oxygenated blood to that area
03:50 and take out waste byproduct
03:52 and we accentuate the healing process.
03:57 Okay, let's do five more of those, Dave.
04:00 When people do have inflammation and pain,
04:04 the first thing we want to do is get ice on that area.
04:06 Often times we think we want to put heat on it
04:10 because we think it'll feel good.
04:12 But the reality is, if you heat
04:13 a freshly injured area you're gonna make it worse.
04:19 Okay, Dave, we're gonna do two more.
04:22 We're gonna go up.
04:25 Squeeze hard and down. Last one.
04:33 And down, good.
04:35 Okay, now we're gonna bring it up here
04:37 in a prayerful position, elbows up.
04:41 Okay, bring 'em up a little bit higher
04:42 so it's just parallel to the ground.
04:44 Okay, see if you can come over like this.
04:47 And now go to the other side.
04:51 Okay, you all right there?
04:55 As we mentioned on this program at 3ABN,
04:58 we use real people, who have real problems,
05:02 in order to help those at home
05:05 to understand what you go through,
05:08 in order to do this,
05:09 we do not use professional actors for this.
05:14 We develop programs
05:17 and find out what the needs are,
05:19 because we know that somewhere along the line,
05:22 we're gonna hit something
05:23 that's gonna be very effective for you at home.
05:26 Okay, let's do that a couple more times, Dave.
05:37 Okay, good, all right, relax.
05:39 It's important to stretch an area.
05:41 So what we're gonna do is we're just gonna lean back.
05:43 See if you can just let your arms great back.
05:46 You feel it stretching into the chest area.
05:49 Now bring it across, pull the scapula apart.
05:55 That's your shoulder blade area.
05:57 Now, let's reach back again.
05:59 Feel it stretch.
06:02 And bring it across.
06:07 Okay, good.
06:09 Hey, Dave, you want to get the towels for us there?
06:14 We gonna use this as our exercise equipment.
06:17 A towel works very, very well
06:19 to give extra stimulation.
06:21 But also, yet very inexpensive,
06:25 most people have towels.
06:26 So it's--they don't have to worry about
06:27 going out buying them.
06:29 What we're gonna do, Dave, is we're gonna take it like this
06:31 and we're gonna try and pull it apart
06:33 as we're doing it.
06:34 So, that is, we're trying to tear the towel in two.
06:36 Now we're gonna go up over the head with it.
06:39 Way up over the head.
06:42 Okay, let's go back down. And up.
06:50 Now having the towel like this
06:51 will help encourage the shoulders
06:53 to go up for the range of motion. And up.
07:02 And down. Up.
07:09 Let's see if we can do five more of those.
07:13 This is working on the latissimus dorsi muscles
07:16 and the deltoids, and trapezius.
07:20 As we go up, we'll work on the shoulders.
07:23 As we pull down, we'll work on the latissimus dorsi
07:26 which is the large muscles underneath the armpits.
07:29 It's sweep down the lower part of the back.
07:37 And let's go couple more.
07:43 Last one.
07:47 Good.
07:49 Now, let's pull it up back over our head again, Dave.
07:52 And we're gonna come over to the side.
07:55 Now the other way.
07:58 Okay, and try to keep the arms straight as you do it.
08:03 Okay, and back over.
08:05 Good, try to feel it in through here as we do it.
08:12 Put your arm as straight as you can.
08:20 As it gets more flexible,
08:21 we all get to see it over head a little bit better.
08:28 And let's do a couple more each way.
08:34 One.
08:39 And two, good.
08:42 Okay, now we're gonna take our towel
08:46 and we're gonna try and--we're gonna grab it
08:48 and turn our palms up or it bends
08:52 so they're facing each other, okay.
08:54 And we're gonna from side to side
08:56 keeping the elbows in.
08:59 So what we're doing is
09:00 we're simulating a rotator cuff exercise,
09:04 by doing some external rotation,
09:06 we're using the other arm
09:07 to give us a little resistance as we do it.
09:12 It looks like a very simple movement and reality it is,
09:16 especially for those who have no shoulder problems.
09:19 For some of those who does have pain,
09:22 this exercise will help them
09:25 to start rehabilitating that area.
09:31 Remember the worst thing you can do is to do nothing.
09:35 We do nothing,
09:36 pain just not gonna somehow magically go away.
09:40 They can become chronic for a very long time.
09:42 I've seen tendonitis problems harm people for years
09:47 when a simple exercise procedure could help them
09:49 get over it in a short period of time.
09:54 Okay, let's do five more each way.
09:58 There's one, and two,
10:05 and three, four,
10:08 one more time, and five good.
10:12 Feel all right, Dave?
10:13 Now, what side is your bad side?
10:15 It's your left side? Okay.
10:16 What we're gonna do is we're gonna do
10:18 lot of raise exercise,
10:19 we're gonna keep that hand
10:20 and somewhat in a same position.
10:22 We're gonna grab like this with the other hand
10:25 and now we're gonna raise up and pullback down.
10:28 Try to keep that arm a little straighter, if you can.
10:32 There you go, excellent, good.
10:35 Feel all right?
10:36 Now he can dictate how hard he goes here
10:39 because he is controlling the resistance.
10:43 There's a exercise principle called isokinetic,
10:46 which takes us through a resistance through
10:48 a range of motion, where the speed is controlled.
10:51 So in reality, Dave, here can now control
10:54 how hard he works.
10:59 Good, try and come up a little bit higher.
11:04 Excellent, that's perfect.
11:06 We don't need to go any higher
11:08 than parallel to the ground.
11:09 We would like to try and get to that range of motion.
11:15 Good, let's do a couple more. And last one.
11:24 You know what you get to do now? The other side.
11:29 Even though one side is bad,
11:31 we want to try and stay balanced with both sides.
11:36 We want to try and give yourself
11:37 about the same resistance you did on the other.
11:39 You know, that's a little bit difficult
11:40 but you can try and come close
11:42 to matching the resistance you did on the other side.
11:51 From this particular phase of exercise,
11:54 the next phase will be to take some type of actual weight,
11:57 a dumbbell or some other heavy implement
12:00 that we could raise up
12:01 and you something to gauge our ability.
12:04 Like I said, the towel,
12:07 he's controlling how much he's doing here.
12:10 Okay, and let's do two more.
12:16 And last one, good job.
12:19 Okay, now we're gonna do the--some bicep exercise,
12:23 we're gonna drape it over
12:24 our thump side of our hand here.
12:26 We're gonna grab underneath it like that.
12:29 We're gonna pull it down, so our arm is straight
12:32 and then we're gonna curl up and then back down.
12:36 Curl up and down.
12:40 Up and down. Good.
12:52 Okay, let's do ten more of those.
12:54 Important to try and get full range of motion.
12:56 Trying to keep the palm up at all times.
13:01 Good, looking good.
13:04 Okay, go ahead and keep going, Dave.
13:10 Three more.
13:16 Okay, switch over to the other side.
13:19 So you're gonna drape it over this hand now,
13:22 grab underneath here.
13:23 All the way down, okay, curl up.
13:31 Dave's got pretty good strength in his arms
13:33 since's used them quite a bit over these years.
13:39 Or any exercise he's doing,
13:40 even though we're focusing on the biceps right now,
13:43 it's still increasing the circulation
13:45 throughout the body.
13:49 And let's do eight more. Good.
14:01 Three more.
14:08 Okay, now, we're gonna take our towel like this.
14:11 We're gonna have our fist into our chest.
14:15 Okay, then we're gonna push it all the way out like that.
14:19 So the arm goes straight.
14:20 Let's get that wrist back, okay.
14:24 That allows us to get straight and pull it back in.
14:28 okay, and push back out.
14:30 So, we want to try and keep that elbow in one spot.
14:34 Good, now pull back and push out.
14:38 There we go. Good.
14:46 Next you push.
14:56 Good, let's go ten more.
15:00 Important to keep that elbow up so the humorous,
15:04 it's part of the arm bone, is parallel to the ground.
15:09 And push it all the way out
15:10 till the arm is extended, good.
15:12 Full range of motions is a big key to this.
15:18 One more time.
15:20 Okay, let's do the other side.
15:27 Now if it feels a little awkward at first,
15:31 that's fine, as you get used to doing exercise
15:34 it's becomes much easier.
15:36 Also it can be very helpful to do it in front of a mirror,
15:40 so you can see your form.
15:42 In other words, on this one, you want to make sure that
15:44 that arm is staying parallel to the ground.
15:46 So if you see it dropping off
15:49 or if you see yourself not getting full range of motion,
15:52 then, you know, you need to correct it.
15:56 Okay, let's go ten more. Good.
16:06 Okay, he's getting a good contraction on his tricep,
16:08 I can feel it contracting.
16:14 Three more.
16:21 Okay, very good, all right.
16:22 I'm gonna take the towels.
16:24 Now what I'd like you to do, Dave,
16:26 is I'd like you to lie down on your back here
16:28 with your head up towards the front here.
16:32 One of the things that, Dave, really is interested
16:34 in working to rehabilitate is his back.
16:37 He's developed some back pain over his years
16:39 and, at 6 foot 6, if his back hurts,
16:41 that's a lot of pain.
16:42 So we want to see what we can do to help him out.
16:45 Often times what I find with people who have back pain,
16:48 is they don't have good flexibility
16:50 in their hamstrings.
16:51 So we're gonna check Dave's flexibility.
16:53 So if you can bring your right leg up,
16:54 please, Dave.
16:57 We're gonna see how far he can go.
17:00 Straighten the leg out.
17:01 Okay, we're just a little bit past 45 degrees.
17:04 Now ideally we'd like to be able to get to 90 degrees.
17:07 So if I just started to play a pro wrestler here
17:10 and started yanking on his leg,
17:11 well, I might get it to 90 degrees,
17:13 but I probably rupture his hamstring at the same time.
17:15 So there are better ways to get to that point
17:17 without just reaping on it.
17:19 So there's a stretching technique
17:21 called proprioceptive neuro muscular facilitation
17:24 which is a fancy name for a type of stretch.
17:28 We just go an abbreviate it and call it PNF.
17:30 What I like you to do is push against me, Dave,
17:32 like you want to drive your leg back down to the ground.
17:35 There you go, keep pushing, keep pushing.
17:38 We're gonna push for five seconds.
17:39 Now we're gonna relax, just totally relax.
17:43 Okay, straighten the leg out.
17:45 Okay, already I've got a few more degrees from him,
17:48 just by doing that one shot.
17:50 So what I'm gonna do is have him do it again.
17:52 Push, push, push, push,
17:56 push, push, push, now relax.
18:02 Okay, so we're almost to 90 degrees now.
18:06 What happens to people as they have injuries,
18:11 as their muscles are starting to tighten up,
18:13 they don't wanna take the person
18:14 to a full range motion anymore
18:16 and that tightness of the muscle will cause pain.
18:19 Okay, let's do the other side.
18:21 So what we're trying to do here
18:22 is encourage Dave's muscles
18:24 to allow him to go to a full range again.
18:27 Straighten the leg out.
18:29 Now both legs are about the same,
18:31 I'm not seeing any great discrepancy.
18:33 Okay, push down.
18:35 Push, push, push, push,
18:40 okay, and relax.
18:47 Okay, and push.
18:50 Push, push, push, now relax.
19:01 Okay, good.
19:04 Let's go through the other side again.
19:10 All right, push against me.
19:17 Now relax.
19:20 Okay, we're getting a little bit better this time.
19:22 Let's try and keep that leg straight.
19:24 And push again.
19:29 Relax, and if you don't have somebody
19:31 to do this with you at home,
19:33 you can put your leg up against the wall
19:35 and push that way.
19:41 Okay, and relax.
19:45 Now what I'm gonna do is I'm just gonna traction your leg
19:47 just a little bit, Dave.
19:54 Okay, good. We have the other leg now.
20:00 Okay, straighten it out.
20:04 Is this side the slower side, Dave?
20:05 Okay, push.
20:11 Okay, relax, don't get too hard,
20:13 just enough to get some tension there.
20:20 Okay. And push.
20:27 Good and relax.
20:33 Okay, we're gonna traction that one.
20:41 Okay, I'd like you to bend your knees, Dave,
20:43 with your feet on the ground still.
20:45 Okay, I want you to have your hands behind your neck.
20:48 And what we're gonna try and do is
20:49 we're just gonna try and do some abdominal crunches
20:51 and the way you do them
20:53 is you want to push your lower back
20:54 to the floor as much as possible.
20:55 Good, and then back down.
20:58 If you can even tip your pelvis up just a little bit.
21:02 Okay, as you're doing the crunch,
21:04 keep your lower back on the ground.
21:05 Okay, come up, there that's better, now down.
21:10 And up, keep the pelvis up too.
21:12 Good and down.
21:15 Good, up and down.
21:20 And up and down. Good.
21:27 Now, this is abdominal exercise,
21:29 in order to have a strong lower back,
21:31 you need a strong abdominal wall.
21:35 Also it's good to blow out as we come up.
21:40 That encourages the abdominal to flatten down.
21:46 Okay, let's do ten more.
21:52 Okay, good, we have nice form there.
22:03 And five more times.
22:09 Remember to keep pushing the lower back
22:11 into the floor each time.
22:14 Two more times.
22:18 And last one, good.
22:21 Okay, I'd like you to get over
22:22 on your hands and knees now, Dave.
22:27 What I want you to do is
22:28 I want to push your right leg out straight.
22:31 Now, put your left arm out.
22:33 This'll cause him to stabilize here.
22:36 Okay, we're gonna hold that for 15 seconds.
22:39 Ten, nine, eight,
22:42 seven, six, five, four,
22:46 three, two, one, okay, relax.
22:50 Now, let's do the other side.
22:54 Good, this is a static move again.
22:57 His body is staying in one place
22:58 as he does this motion.
23:04 And five more seconds.
23:05 Four, three, two, one, relax, good.
23:11 Now, I'd like you to drop down to your elbows,
23:13 keep your knees in the same spot.
23:15 Okay, put your right leg out straight.
23:19 Okay, we're just gonna raise the leg up now
23:21 and then back down.
23:23 And up and down, what we're doing now
23:25 is working on the gluteus maximus muscles.
23:28 The gluteus maximus will help for the stability of the back.
23:33 As we loose the gluteus maximus area
23:36 and we lose that curvature
23:38 then it creates more direct compression
23:40 on the vertebral column.
23:44 Good. Keep going.
23:47 Okay, let's just do three more.
23:53 And one more time. Good.
23:55 All right, let's do the other side now.
24:01 Good.
24:09 And five more.
24:15 And three more. Good.
24:19 Trying to contract the gluteus maximus each time, excellent.
24:23 All right, back on your feet, Dave.
24:27 Now, we're gonna try and tie this all in
24:29 by doing a little bit of a squatting
24:31 and we're not gonna go down very far.
24:34 When we squat we wanna have our feet apart,
24:36 little wider than shoulder width.
24:38 Toes turned out slightly,
24:39 we'll cross the arms across the chest
24:41 and we'll push the hips back, push the hips back.
24:44 So we don't want our knees to go over our feet.
24:46 Now go back up again.
24:48 We just want you to go down little bit, Dave,
24:50 just like you did, push your hips back.
24:54 Okay, and up.
24:57 Now as he gets stronger with this
24:59 he'll be able to go down deeper.
25:03 And down, this will work to quadriceps,
25:07 it works to hamstrings, good,
25:09 as you're already getting the better range of motion.
25:12 Now, works gluteus maximus.
25:14 And what we call the gluteal tie-in
25:17 up where the hamstrings gluteal tie-in
25:20 where the hamstrings come up underneath the gluteus maximus
25:23 and people can get disruption of tissue there
25:26 which causes inflammation, which causes pain.
25:29 There is a muscle of the 60 platter rotators
25:32 called the piriformis,
25:33 and if that goes into a contraction or semi-spasm,
25:36 it puts pressure on a nerve known as a sciatic nerve,
25:40 which is a very common problem we have in our society
25:43 and it's called sciatica.
25:44 Often times the people have back pain
25:47 they'll say, "Well, I've sciatica."
25:48 Well, sciatica is a specific type of back pain
25:51 where that sciatic nerve is involved.
25:55 The most common back pain is just general wear and tear.
25:59 Good, you're doing great, five more times.
26:05 By doing a regular exercise routine,
26:10 we can drastically improve
26:13 our overall feeling of well being.
26:16 I've had people who've gone to doctors
26:19 or chiropractors for years.
26:21 They start a regular exercise program
26:22 and they find they don't have to go in near as often.
26:26 And we're gonna do one more.
26:30 Okay, we're gonna go down one time
26:32 about part way and just hold it there
26:34 for ten seconds, one, two, three,
26:38 four, five, six, seven, eight, nine, ten, good job.
26:45 Okay, now to kind of cool down,
26:47 you feel those little bit? Okay.
26:51 We're gonna turn, we're just gonna turn at the trunk.
26:55 We're gonna turn again.
26:58 And turn and so just help loosen up a little bit.
27:03 Since we do have to move occasionally,
27:05 we don't want to do this ballistically at all,
27:08 just a nice steady turn.
27:11 Feel it stretch and then back the other direction.
27:18 Okay, let's do three more each way, Dave.
27:25 There's one.
27:32 And two, last one, and three.
27:39 All right, well done, thanks a lot, Dave.
27:44 Training your lower back,
27:45 or training any of the joint problems,
27:47 just takes consistency.
27:49 Do it all for the glory of God and great things'll happen.
27:51 God bless and see you next time.


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Revised 2014-12-17