Participants: Dave Stevenson, Dick Nunez
Series Code: BAS
Program Code: BAS000038
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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. |
Revised 2014-12-17