Participants: Greg Morikone, John Leaman, Dick Nunez
Series Code: BAS
Program Code: BAS000039
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 If you ever experience shoulder problems 00:17 and have trouble moving around, 00:18 you might want to stay tuned for Body and Spirit 00:21 because that's gonna be our topic for today. 00:51 Hello, I'm Dick Nunez, 00:53 wellness director of the Black Hill 00:54 Health and Education Center. 00:55 Welcome to Body and Spirit. 00:57 Today, we're gonna be covering the problem of shoulder pain. 01:00 When we see people often times, 01:02 they have trouble even reaching up 01:03 to grab something off the shelf, 01:05 it's very frustrating for them. 01:07 And they wonder what they can do 01:08 or just simple task like 01:09 putting on a coat become very difficult. 01:11 If that's a problem that you're fighting 01:14 this is the program for you 01:15 or if you know somebody who's fighting that problem, 01:17 this is something they want to learn about. 01:19 When we look at the Bible, 01:20 Paul says, "We want to run the race 01:22 as though we want to win the price." 01:24 Well, if you're hurting, it's hard to do anything, 01:27 and even just the simplest motions hurt, 01:30 how can you even begin to strive? 01:32 So we're gonna go over some of those things today. 01:35 Today, helping me out will be Greg and John, 01:37 so let's get started. 01:46 Okay, with shoulder pain, any little movement can hurt. 01:50 So we want to make sure we're loosened up very nicely. 01:52 So we're gonna easily just move the arms around 01:55 and even if you just have to go 01:57 just the little short circles, that's okay. 02:00 And as you feel better 02:01 you can start making those circles little bigger. 02:04 Remember all these exercises 02:06 can be modified for the person's needs. 02:15 Okay, let's go the other way now. 02:18 Once again if it has to be real small 02:20 or you can just barely move, that's okay. 02:24 Sometimes simply just bringing the arm up 02:26 over the head is a major task, 02:28 but you have to help yourself bring it up. 02:31 But if you don't do something about it, 02:33 it's not gonna get better. 02:35 Somewhere along the line we've got to 02:36 re-encourage those muscles to go back to range of motion. 02:40 Just because you might take an anti-inflammatory 02:43 or do something for the pain, 02:45 it doesn't mean that the shoulder 02:46 is gonna get better and start moving again. 02:49 Okay, let's go and relax. 02:51 Let's start with working the chest area, 02:53 and by doing that today, 02:54 we're simply gonna get ourselves 02:55 on a prayerful type position here. 02:58 And we're gonna push across our body 03:01 and then come the other way. 03:04 Push across and then back. 03:10 Push across and back, good. 03:15 Okay, keep that going fellas as we're doing that. 03:17 And as we're doing this exercise 03:19 we want to focus on the muscles in the chest. 03:21 Each time you come across, 03:22 you should feel the opposite side contract. 03:26 Good, that's good. 03:29 Okay, we want to keep those elbows up as we do it. 03:34 Okay, now what we're gonna do is 03:35 we're gonna rotate our hands forward, 03:37 we're gonna push out and we're gonna draw back. 03:42 Push out and draw back. 03:49 Question often comes, how do I breathe when I do this? 03:53 Just make sure you're keeping a normal cadence 03:55 to your breathing pattern. 03:57 Because actually we're applying pressure both ways. 04:01 So we pull back as we push up, squeezing the hands together. 04:05 The harder you squeeze 04:06 the more work you're gonna get out of it. 04:12 But if it's very painful then you just want to 04:15 easily go through the range of motion. 04:21 The thing about exercise 04:24 is even if your shoulders are okay, 04:26 these type-- this type of program will help 04:28 so they stay that way. 04:30 You don't want to have shoulder pain 04:31 later on down the road. 04:38 Okay, relax. 04:41 Okay, now what we're gonna do is 04:42 we're gonna put the hands back together for a moment 04:43 and squeeze hard. 04:47 And this will, again will vary on how hard you can push. 04:50 The stronger you are, the harder you can go. 04:55 Let's push it hard for ten more seconds. 05:02 Six, seven, eight, nine, and ten, good. 05:08 Okay, if you can go and get our towels there, Greg. 05:16 We're gonna do a rowing motion for our upper back today. 05:20 We're gonna step out, grab the towel, 05:22 resist with the other hand, 05:24 pull it back and then reach out. 05:29 Good, okay, keep it going. 05:32 As we do this, 05:33 we want to feel the muscles in through here 05:34 so reach way out, John, there we go. 05:38 when he does that, brings those muscles out. 05:45 Reach way out, good. 05:52 Okay, Greg, you want to bend 05:53 just a little more at the waist, okay, 05:55 and have the knees slightly bend as well. 05:57 Good, good, let's do five more. 06:05 Focus on latissimus area and scapular area 06:08 as we're doing that. 06:10 And also we will be begin 06:11 a little bit of shoulder action, as we do this as well. 06:16 Okay, let's switch around the other side. 06:24 Most shoulder pain that we deal with-- 06:26 okay, reach way out, reach way out and draw in, 06:30 okay, just like that. 06:33 Most shoulder pain we deal with is 06:34 gonna be caused from arthritis, osteoporosis, 06:39 it can be a rotator cuff problem. 06:44 Most of the time, it's just a wear and tear, 06:46 sometimes you get an injury. 06:49 Now start right on the right there. 06:52 Yep, okay, reach out. 06:56 And then what happens is somebody doesn't want to move 07:00 and the shoulder somewhat freezes up on them 07:03 and it becomes difficult for them to do anything. 07:05 Okay let's do five more. 07:12 And three more. 07:16 Okay, last one. Okay, good. 07:20 Okay, just drop your towel for a second, 07:21 we're just gonna stretch the arm now, 07:23 now this might be difficult as well 07:24 especially if you have bad shoulder. 07:27 And if you have to just 07:29 take it real gently in through here, that's okay. 07:31 As you get more flexible you can go ahead 07:33 and pull your arm up over the head. 07:41 Okay, let's switch over. 07:46 Once again we're holding the stretch 07:47 for about a ten second time period. 07:52 We want to feel that in the shoulder area 07:53 and the upper back area. 07:58 Okay, relax, pick your towel back up. 08:05 Okay, we're gonna bring the-- 08:07 bring the towel in front of us. 08:09 And we're just gonna cross it back and forth in front of us, 08:12 just like so. 08:15 Now if you have a lot of shoulder pain, 08:18 you simply want to not really pull hard, 08:21 simply use your towel to help you go back and forth. 08:28 Exercise unfortunately is a lot like a prescription 08:31 where you have to try various things 08:33 and see how it's working. 08:35 Sometimes a person will start taking a medication 08:38 and they have to change it halfway through 08:39 because it isn't working right 08:41 or they're getting bad side effects. 08:42 Well, sometimes even in exercise 08:44 we have to explore a little bit to see 08:46 what program is gonna be the best for each person. 08:49 It isn't just as simple as buying a tape 08:51 or reading a book and say, 08:52 I'm gonna do that because there are gonna be 08:54 physiological variabilities in all people. 08:58 Okay, Now let's drop it to the front. 09:02 Let's go all the way up and back down. 09:10 Good, remember if you're strong enough 09:12 you want to concentrate on pulling the towel apart 09:17 as you lift up and down, 09:18 that will give you more of a 09:19 stimulus on the shoulder region. 09:23 The shoulder is broken down into three major components, 09:26 the front aspect, the medial aspect, and the posterior. 09:31 Okay, relax. 09:34 In fact, John, I want you to step up here for a moment 09:38 and just turn sideways there. 09:40 On the shoulder area, 09:42 the fibers run three different ways, 09:44 right down over the side, 09:45 over to the front and then posteriorly. 09:48 The ones here on this side 09:49 simply raise your arm out to the side like so. 09:52 The ones on the front area 09:53 will bring that arm out like this 09:56 and the posterior one 09:58 will take you back in this direction 10:00 or if you bend over at the waist 10:02 it will raise you out to this side, this way, okay? 10:07 So some of the fibers might be all right and some won't, 10:10 so you might find some movements 10:11 you can do but others you can't. 10:13 Often times, we get a lot of discomfort 10:15 in this bicipital tendon area right up in through here 10:18 which makes it very difficult to bring your arm up. 10:21 So whatever the problem is, 10:23 exercise is gonna help that 10:24 as long as we don't get too carried away 10:26 and force things through. 10:28 Often times, people ask me, 10:30 shall I train through the pain? 10:32 Well, all depends what kind of pain you're talking about, 10:34 if there is actual structural pain, 10:36 then, no, we don't want to do that. 10:37 So let's get into little more shoulder training here, 10:40 I think we can just drop our towels for the moment. 10:42 And we're gonna put our arms out 10:45 and we're gonna do our easy rotations, nice and small. 10:49 For those who have shoulder problems 10:51 you might simply want to just put your arms 10:52 out straight and hold them. 10:56 So we can do nice, easy rotations. 10:58 For those who do have stronger shoulder, 11:00 we're gonna go ahead and increase the rotation now. 11:06 Now we're gonna reverse it. 11:09 Whenever we do these arms circles 11:10 it's bringing in multiple muscular areas 11:13 we're gonna do this motion, 11:14 so not only is it affecting the shoulder area, 11:17 but it's also affecting the tie end 11:18 of the upper back muscles and the shoulder region. 11:21 Okay. Let's go bigger now. 11:25 Lot of times, people feel 11:26 popping and grinding as they go up and around. 11:29 That grinding may be an arthritic condition. 11:32 The popping usually will be 11:33 some type of connective tissue going around. 11:35 As long as it's not painful, 11:36 I don't worry about it too much. 11:38 Let's go back the other direction. 11:41 Of course, if in doubt, 11:42 you always want to ask your physician 11:43 to find out exactly what's going on. 11:45 Okay, now let's make them tighter, nice and small. 11:50 Okay, make them larger again. 11:54 And smaller, now reverse it, 11:57 now let's go back the other way, 11:58 now let's go back. Okay, keep it going. 12:02 Changing the rotation of how we go 12:05 will often times help us to even get a better effect 12:07 on the muscles we're training. 12:09 Okay, let's go small again. 12:12 Okay, now reverse it. 12:14 Okay, now let's just hold it, nice and steady. 12:17 We're gonna try and hold that for 30 seconds, 12:21 30 second hold. 12:22 Once again this is just a static movement, 12:25 very helpful in rehabilitation, 12:27 just to hold the muscle in a contracted position. 12:30 It's one of the first steps to rehabilitation, 12:32 the next step would be going through 12:33 resistance where the speed is controlled 12:36 and then finally just do regular resistance exercise. 12:38 We got ten more seconds, 12:40 two, three, four, five, six, 12:45 seven, eight, nine, and good. 12:49 Relax those and we're gonna pull them across. 12:56 And pull the other way. 13:01 Okay, now we're gonna take our hands in front of us 13:04 like this and we're gonna roll them up 13:06 and push back down. 13:08 Now this is bringing in the trapezius area 13:12 which works along with the deltoid 13:15 and moving that shoulder region. 13:20 The trapezius is a big diamond-shaped muscle 13:22 right and middle of the upper back. 13:24 Very long muscle goes all the way from the skull 13:26 down to the 12 thoracic vertebrae. 13:31 In this exercise we'll be doing this. 13:35 Once again if you can only do partial range, 13:38 you might be nice and short right in here that's okay. 13:41 Now as you get better you can bring it up more. 13:52 Okay, now what we're gonna do is 13:53 we're gonna roll the shoulders and come way up, over around. 14:02 Way up high and roll it, 14:04 this is gonna be working on various aspects of the deltoid 14:07 plus the trapezius 14:08 plus some of those muscles of the upper back again. 14:15 Okay, now let's go the other way, 14:16 let's go forward now. 14:19 Just changing that little range of which direction we go 14:22 will affect the muscles just a little bit differently, 14:25 still the same muscles working but they are very adaptable 14:28 going through lots of different ranges of motion. 14:33 Just do that, five more. 14:40 And two more. Good. 14:44 Okay, let's turn the head to this side, 14:46 just let that stretch. 14:51 Okay, let's turn the other way. 14:57 Okay, turn back again. 15:01 And one more time back to the right. 15:05 Okay, good. 15:06 Okay, we're gonna do some biceps now, 15:08 we're gonna reach out. 15:10 So we just work the-- 15:12 the biceps in the stabilized position 15:13 and it should be helpful for the shoulders as well. 15:16 I'm just gonna squeeze down, push out. 15:20 Squeeze down, push out, 15:23 and squeeze down and out, good. 15:33 Keep the elbows up as you're doing it. 15:42 Okay, let's try and do ten more. 15:45 There's one and two 15:50 and three and four, 15:55 five, six, seven, 16:03 eight, nine, 16:06 one more time and ten. Good. 16:09 Okay, relax them. 16:11 Okay, let's get our towels. 16:16 We're gonna put one arm up over the head, okay? 16:19 We're gonna press up and bring it back down. 16:25 Okay, let me see what we got going here. 16:27 You want to bring the elbow back little bit, 16:29 there we go, good. Okay. 16:38 Okay, bring it down so you feel that arm bend-- 16:41 bend you're contracting arm a little more, 16:43 there we go, come down, good. 16:53 These towels can make very good training partners, 16:56 they don't costs that much. 16:57 I'm sure somebody's got 'em around the house somewhere. 17:01 So just as something as simple as a hand towel 17:04 can be made as a good piece of exercise equipment. 17:09 Once again the harder you want to go 17:11 the more you'll feel it 17:12 and also this will be excellent range of motion 17:15 again for the shoulder area. 17:19 Okay, five more. 17:27 Okay, one more time. 17:29 Now let's switch over the other side. Good. 17:35 Once again this is a good exercise 17:37 for the old grandma wave bye, bye fat. 17:40 You know, they wave bye, bye 17:41 and they're still waving after they are done. 17:43 So this helps that area. 17:47 Here we go. 17:51 Nothing wobbling around on that arm though. 17:53 That's good. 18:00 Okay, let's go five more. 18:07 And two more. 18:11 And good, all right, now with our towels, 18:14 we're just gonna stretch back little bit, 18:16 just use them as a stretching tool now, 18:19 reach way back and then bring it forward, 18:23 nice and gentle. 18:24 So we're different in the exercise we do, 18:26 we're simply just stretching out with the towel now. 18:29 Reach back and come down. 18:33 And one more time as a nice gentle stretch back, 18:36 reach back and down. Good. 18:41 Okay, could you toss the towels off the side now? 18:47 Okay, we're gonna do a little leg training now. 18:50 We're gonna start by stepping out to this side 18:53 and just feeling it stretch through the adductor area, 18:56 putting pressure on the quadriceps. 18:59 Now we're just gonna shift over to the other side, 19:02 do the same thing, feel the stress on the quadriceps 19:05 as we're stretching the adductor. 19:07 Now back again, good, and switch again. 19:16 And switch. Good. 19:20 We just keep it going now. Back and forth. 19:24 Feeling those quadriceps contract 19:26 and feel the stretch of the inner thigh 19:29 as you go each rotation. 19:37 Okay, let's do about five more each way. 19:43 There's one and two, 19:49 now if you can just barely move on this one, 19:51 that's okay, three, more fit you become 19:54 the deeper you'll able to take it, four, last one, 20:00 and five. Good. 20:02 Okay, now facing your front, 20:04 I want you just to put your hands on your hips. 20:06 I want your lunge out with one leg and way out, 20:09 okay, touch the opposite knee to the floor if you can. 20:12 Okay and up, step back. 20:15 Okay and step out with the other leg now. 20:18 Okay and back. 20:20 Okay, keep going. 20:22 Now this is lunges, 20:23 it's one of the most difficult exercises we can do for legs 20:27 but it's a very good one, 20:28 it works a lot with the tightening of gluteal 20:30 and of the leg area. 20:32 If you can only just barely lunge, that's okay. 20:36 I just want to encourage you to get, so you can step out 20:39 so it might get very little range of motion, that's okay. 20:43 More fit you become, 20:44 the more you'll be able to do like these fellows here 20:47 or you might only be able to step out 20:48 just a little bit, that's okay too. 20:59 You guys are looking great, no problem. 21:03 Nicely synchronized, put you in a swinging pool 21:05 will be doing good. Good. 21:11 Okay, we're gonna try and do our ten more on each side. 21:17 Since we're not using any weights, 21:19 we have to do a-- few more repetitions. 21:23 Guys you can see each one of these fellows 21:25 has taken a good, 21:27 at least a good yard stride on each step 21:29 but doesn't have to be that far, 21:30 if you just take a foot 21:34 and just switch back and forth that way, 21:35 that's okay as well. 21:37 Remember, this is little more of an advanced exercise, 21:40 so sometimes it takes time to get to the point 21:42 where you can do it like this 21:43 and then when they really get fit, 21:45 then they can hold dumbbells on each hand 21:46 or somebody like me can sit on their back 21:49 and make it a little more difficult. 21:52 How many is that? One of you counting? 21:58 Was that two? I think it's about seven. 22:02 Okay, two more each side. 22:08 Okay, one more time. 22:13 Okay, good job. 22:15 Okay, go ahead and use me as your wall 22:18 and I want you to stretch out your quadriceps. 22:24 Once again, if you can lean forward a little bit 22:26 then you can get a little more of a stretch on it still. 22:32 This is something I'm very good at, 22:33 just standing here and you guys embrace. 22:36 Okay, switch. 22:46 Okay, what I like you to do now, 22:48 just have a seat on the floor. 22:53 And I want your legs spread out. 22:55 Okay, little more if you can. 22:58 Okay, now what I like you to do is, 22:59 I like you to just lean forward 23:01 and feel yourself stretch there, good. 23:04 Just feel that stretch. 23:10 Okay, now I like you to lean over to your right side 23:12 and stretch that way. 23:15 You can go ahead and get a hold of your ankle 23:16 if you want or you can reach your toe, 23:18 you can use that as well 23:20 to give yourself a little more of a tug. 23:26 Okay, let's go over to left side, 23:29 feel that stretch. 23:36 Okay and back over to the center. 23:41 Reach out there, good. 23:44 Okay, now over to the right. 23:49 Feel that stretch. 23:52 You should be feeling your hamstring 23:53 and also through the back. 23:55 Okay, and back over to the left side. 24:04 Okay, very good. 24:06 Now we're gonna get to into a crunch position, 24:09 so go on lay down on your back, 24:10 have your knee bent, feet on the ground, 24:14 hands behind the neck. 24:16 And when we do the hands behind the neck 24:18 because of the fact that if we simply grab the head, 24:21 we can hurt the neck 24:23 or if we don't stabilize the neck, 24:26 lot of times people will hurt their necks 24:27 because they just don't have any-- 24:29 anything holding them back there. 24:31 Okay, so just for good form, 24:32 we're gonna have hands behind the neck. 24:34 When we come up, we're gonna blow out 24:36 and we're gonna contract the abdominal muscles, 24:38 remember it just has a 4 inch range of motion. 24:40 So we're gonna go ahead and come up 24:41 and when you come up, try and look your chin 24:43 towards the ceiling. 24:44 Good and back down again and up, 24:48 good, down and up 24:52 and nice variation of that, if you concentrate 24:54 on just coming up one vertebra at a time 24:57 and going back one vertebra at time 24:59 it'll be an excellent way of giving you 25:00 a good abdominal workout. 25:02 Often times, people will get on there 25:04 and they'll do crunches, really quick. 25:06 In fact, if we can gets a camera 25:08 focusing on Greg over here. 25:10 Okay, Greg, just do some really fast crunches, 25:13 do them kind of sloppy. Yeah, okay. 25:16 See now he's coming up too far, 25:18 doesn't need to come up that far. 25:20 And most people aren't gonna be able to do that anyway, 25:22 but they just get going too quickly 25:24 and they think they can just pop them off 25:26 and it's gonna be even more beneficial for them. 25:28 In reality they be better off, 25:29 just to stay nice and tight 25:31 like he's doing right here as we get a good abdominal. 25:36 I want to make sure his abdominal 25:37 stay nice and tight. 25:38 You know, not too bad, now if I really stand on that. 25:41 Okay, not bad. 25:47 There isn't a test for everybody? 25:55 Your basic 275 pounds on the belly 25:57 while you're doing your abdominal crunch. 26:00 Okay, good. 26:02 Okay, now what I'd like you to do is flip around 26:05 on your abdominal wall out here to the front. 26:09 Okay, now I just want you to push yourselves up 26:12 and feel that abdominal wall stretch. 26:18 Now if you can't go up this high, that's okay. 26:20 If you can just get up on your elbows, 26:21 that's all right as well. 26:24 But getting this flexibility 26:25 through the trunk is very beneficial. 26:27 Okay, let's put the hands behind the back. 26:29 Okay, now I just want you to lift your chest 26:31 off the ground. Okay, and back down again. 26:35 Let's do ten of those. 26:37 Okay, speed it up just a little bit. Good. 26:44 Five more times. 26:52 Good job, one more time. 26:53 Okay, good. 26:55 Okay, fellas, I think that should be good for today. 26:58 Thanks again. 27:02 It's sad for me often times when I watch people 27:05 and I see them having trouble moving 27:07 or they're complaining about the fact 27:08 that they can hardly pick anything up anymore. 27:10 Because I know that there is help 27:12 right around the corner for them. 27:13 If they would simply get into regular exercise program 27:16 and stay with it, not this, "Oh, it's New Years, 27:19 now it's time to get started in an exercise program," 27:21 that doesn't always work 27:22 or somebody else make a thing, it's my birthday. 27:25 And for my birthday on, I'll give myself a present 27:27 and I'm gonna start working out on regular basis, 27:30 that often times doesn't work. 27:31 You have to want to do something, 27:33 not because of the fact that you're gonna get 27:35 all muscular and well developed. 27:36 It's something to the fact that God calls us 27:38 into accountability of the body He gave us. 27:40 We're only gonna get once, 27:41 we might as well take care of it. 27:42 But remember, we want to train for the right reasons. 27:45 Remember all things-- when we train for Christ, 27:48 all things are gonna work together for good. 27:50 God bless you and we'll see you next time. |
Revised 2014-12-17