Participants: Tony Hall, John Dinzey, Dick Nunez
Series Code: BAS
Program Code: BAS000041
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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 Ever feel like you're losing your flexibility 00:16 and gets very frustrating, you can't do 00:18 the thing you want to do. 00:19 Well, stay tune for Body and Spirit next. 00:21 We'll be talking about that. 00:51 Hello, I'm Dick Nunez, Wellness Director 00:53 of the Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit. 00:57 Today we're gonna be talking about flexibility. 00:59 Flexibility is something that we always need 01:01 but often times we neglect. 01:02 If we don't work our muscles on the regular basis 01:05 soon we're gonna lose that flexibility. 01:07 And some of the simple things we want to do in life 01:09 we can no longer do. 01:10 And some of the simple things 01:11 we need to do often times we find ourselves 01:14 getting hurt when we do them. 01:16 In the Bible, it talks about 01:17 were if a seed is planted in the ground as it grows up 01:21 it has to have good root and has to be flexible 01:23 in order to handle the things that come our way. 01:25 In our life there gonna be traumas 01:27 that come our way and stress us. 01:28 And if we're flexible we can handle those things, 01:31 both in a psychological, spiritual and in a physical way. 01:34 So today we're gonna be going over the physical aspects 01:37 and working out on a good flexibility routine 01:39 that we can do along with our exercise. 01:41 So if we're ready lets get started. 01:43 Helping me out today will be John and Tony. 01:49 Today's workout is gonna be 01:51 really based upon full range of emotion. 01:54 Everything we do and try to work all the muscle groups 01:57 and we're gonna start by gently warming up, 02:00 by bringing the arms around trying to make 02:02 nice big full circles. 02:07 This is simply a warm up time. 02:11 Getting the shoulders loosened up, 02:13 getting the blood circulating. 02:14 The muscles react so much better 02:16 if we get good oxygenated blood flow to those areas. 02:20 Okay, let's go the other way now. 02:25 Up and around, if it's difficult 02:28 get your arms up and around, keep working with it. 02:30 Soon you'll find that you can make 02:32 bigger and bigger circles with your arms 02:35 as your flexibility will start to improve. 02:37 Okay, now we're gonna have the arms out. 02:40 We're gonna bring them all the way in 02:41 and try to squeeze the elbows together and push back out. 02:46 Come in and squeeze together and push out. 02:49 Okay, you fellows keep going. 02:52 You want to keep the upper arm, 02:55 the humerus part parallel to the ground. 02:58 You want to try and get that all way ends, 03:00 so your elbows are touching, good. 03:03 Reach back okay and squeeze hard 03:05 in the middle, good reach back. 03:09 You should be able to get your arms together 03:12 even for something like myself I tend to be 03:14 a little bit heavy muscled in chest, 03:17 I can still get my arms together, no problem. 03:20 So there really is no excuses 03:21 why we shouldn't be able to. 03:24 Even people are extremely muscular can do so. 03:27 Okay, good. 03:29 When you go back, think about squeezing 03:31 your shoulder blades together and come back 03:34 and hold tight, good. 03:36 Make sure we keep the elbows up, 03:39 keep the humerus parallel to the ground. 03:42 Good, let's do ten more. 03:45 Its one and two, good 03:51 and three and four, 03:58 five good, 04:00 six, keep the elbows up and seven, 04:07 eight, good, two more, nine and ten. 04:15 Now we're gonna do is we're gonna 04:16 squeeze our hands together up here. 04:19 Okay, now we're gonna come down the body and back up. 04:25 Keep the hands tight the whole time. 04:27 Get down and up. 04:30 So if I come over, I shouldn't be able 04:31 pull your hands apart. 04:33 Okay, see how we're doing there, all right good job. 04:39 By keeping those hands nice and tight together, 04:42 we make sure we're keeping that contraction on the chest. 04:45 So up and down, 04:49 up and down, good. 04:55 We're squeezing hard. And let's do five more. 05:05 There's one, two, 05:12 three, four, last one. 05:19 Okay, now stop at the middle here 05:21 and squeeze real hard. 05:23 We're gonna squeeze for 20 seconds. 05:25 You should feel that chest contracting if you do that. 05:28 This is called the static or nice symmetric contraction, 05:31 this resistance without movement. 05:34 Good, there is 10, 11, 12, squeeze hard 05:38 13, 14, 15, 16, 17, 05:43 18, 19 and 20 good. 05:46 Okay, stretch those muscles out, let's reach back, 05:50 feel the stretch in the chest. 05:53 Come across, hold the scapula out 05:59 and back again 06:04 and across. 06:09 Okay good. 06:11 Okay, John, if you want to get our towels for us, 06:14 they're on the treadmill. 06:21 Here we go. 06:23 Towels make excellent pieces of exercise equipment 06:25 not very expensive, I'm sure 06:27 everybody has one somewhere. 06:28 We're gonna take this up to our chest area 06:30 and we're gonna be pulling the towel apart. 06:32 We're gonna be pushing up over head 06:34 and pulling it back down. 06:37 You don't want to push from behind the head, 06:40 that puts us in a bad biomechanical position 06:44 or the nerves running out of the spine. 06:47 But if you press from the front, 06:49 it's a natural range of emotion. 06:50 Our arms are designed to go up like that 06:53 and we should be all right. 06:55 I never recommend for people do 06:56 the press or pull down behind their head. 06:59 I personally had some disruption of the nerves 07:01 of the cervical vertebrae. 07:03 The axillary nerves I know what that feels like. 07:06 It's not anything I want to go through again, 07:07 I doubt anybody else would either. 07:09 So by doing in this position we protect ourselves 07:14 and still get a good workout. 07:17 Pressing up and down, up and down. 07:22 We want to be pulling a towel apart 07:25 the whole time we're doing it, 07:27 and now we're just simulating a shoulder pressing. 07:31 Good, keep going. We're gonna do ten more. 07:37 You should, might be feeling 07:38 that in your triceps little bit too 07:40 as you're pulling it apart. 07:49 And we got five more to go. 07:52 So we're doing nice and steady, 07:53 one, two, three, 08:00 four and five, good. 08:05 Now we're gonna take our towel 08:07 with the closer grip and again we're gonna be act like 08:10 we're pulling it apart, but now we're gonna roll up 08:14 and push down. 08:16 While we're doing it, 08:18 we're still pulling apart in the middle. 08:24 So we keep the tension in arms and shoulders 08:27 while we're doing our range of emotion. 08:35 Good, keep going. 08:42 Ten more. 08:44 The elbows up as you do it, keep pulling it apart. 08:48 It's two, 08:51 three, four, 08:56 five, six, 09:02 seven, eight, 09:07 nine one more time 09:09 and ten, good. 09:11 Now we're gonna turn our towel's palms up. 09:15 We're going to try and have the arms in 09:17 just a little bit more near than the shoulders width. 09:21 Okay, and we're gonna curl up and down. 09:28 As we're curling up or forcing our biceps to contract 09:32 and then when we push back down, 09:34 we're actually working our triceps 09:37 as we reverse that motion. 09:44 Now if you want to do this with dumbbells, 09:46 that's okay or some heavy cans 09:49 that are balanced in weight, or some water jugs, 09:53 or some books whatever you want to do, 09:56 you give yourself little more resistance. 10:00 But even still even with no resistance at all, 10:05 we can still get good contraction. 10:07 We identify muscles. 10:10 See if I can throw my sleeves up a little bit as we curl 10:14 the towel up even still you can see the muscles 10:17 going into contraction as they're working. 10:23 Curls are one of my stronger exercises. 10:26 Even still this with no weight at all, 10:30 you can get a good benefit. 10:31 Okay, go and relax there. 10:34 Let's set our towels down for a moment, 10:36 we're gonna stretch out. 10:38 We're gonna bring our arm across the chest, 10:40 stretch the shoulder. 10:45 Whenever we stretch, we want to bring it 10:46 to a point of a normal stop 10:49 and then just continue to keep that pressure on there 10:52 for about ten to fifteen seconds. 10:55 Five more seconds. And switch. 11:06 Okay, and ten more seconds. 11:13 And five, four, three, two, one, good relax. 11:19 Okay, let the arms kind of shake out a little bit. 11:22 Okay, now we're gonna bring 11:23 our arm up over the head. 11:25 Want to stretch the shoulder in this way 11:28 in the latissimus area. 11:35 Okay, you guys keep holding stretch, 11:37 let me just check your form here. 11:39 Oh, we're looking good. 11:42 All right, switch over the other side. 11:49 Remember this is difficult at first to stay with it. 11:53 It will get better and better as you do it. 11:56 Okay and five more seconds. 11:57 Four, three, two, one good. 12:02 All right, I want you to get your towel again. 12:06 And we're gonna lay down on our backs, 12:07 so they head up this way. 12:13 Okay, now we're gonna do, 12:15 what's called the pull over type exercise. 12:18 We gonna have your hands wide 12:20 on your towel start down to waist. 12:22 Okay, arms will be totally straight 12:25 and you gonna reach back behind your head, 12:28 way back, then back up down to the waist again. 12:32 Good, okay, keep going. 12:37 Remember to- you're pulling it apart 12:40 as you do it keeping the arms straight. Good. 12:47 When you finish at the bottom, the chest should be up. 12:52 And you feel stretch as you come back, good. 12:59 Now using the towel here will encourage your body 13:02 to go through that range of emotion we're looking to do. 13:05 It actually will assist you in getting back 13:06 where you want to be. 13:08 Good, keep going. 13:14 Okay, let's do ten more. 13:21 One of the areas that tends to really lock up on us 13:24 or freeze up there is a shoulder. 13:26 In fact if I'd heard that term before, 13:28 I've a frozen shoulder. 13:30 So by doing this type of exercises, 13:33 a full range of motion at first, 13:35 but as you work with it, 13:36 it's taken gradual little bit of time. 13:38 If you only have a two inch range of emotion 13:40 at first that's okay. 13:42 Eventually it will become a three inch, 13:43 then a four inch and then very soon before 13:45 you know you'll be doing a full range of emotion. 13:48 Okay, I think we got, how many more we got, John? 13:51 One more. Okay, good. 13:52 Okay, now keep it back behind there, go and reach back. 13:57 Okay, now we're gonna go side to side. 14:00 Once again we're keeping the arms straight. 14:03 Okay, and back and forth. 14:06 Now if it's hard for you get on the floor, 14:07 you can do these in a seated position 14:10 or in a standing position. 14:12 Try to keep the arms straight as possible there. 14:20 Good, this is working the muscles 14:21 and also stretching them at the same time. 14:28 When I go on the road and do this type of exercise 14:30 where people to think they're always amazed up, 14:32 is wow you can sure get a good workout 14:34 just using a towel. 14:39 Okay, keep the arms straight as possible. 14:42 Okay, and let's do ten more each way. 14:45 I'm out to get you in sequence, there is one, 14:47 okay and over good, 14:49 two, three, 14:55 four, five, 14:59 do arm straight six, that's better, 15:04 Seven, eight, 15:09 nine, one more time 15:12 and ten, good. 15:14 Now I want you to take your towel in close again. 15:18 You're gonna hold it up like this, 15:20 down towards your forehead 15:22 and push up and as you do 15:24 that you want to keep pulling the towel apart. 15:27 Keep the elbows in. 15:31 And you want to keep your elbows in one spot, 15:33 so when you finish up, it will be straight over you. 15:36 So you'll be right here when you finished John, 15:38 there you go. 15:40 Excellent, good job, Tony. 15:43 Try to concentrate on the triceps muscles 15:45 as you do this. 15:47 You can use dumbbells 15:48 or you can use some type of weighted, 15:51 any type of weight you want while you do this 15:54 or if you have somebody that you can workout with, 15:56 they can add a little manual resistance to you 15:59 while you're doing your exercise. 16:02 Okay, so if I'm working out with John here, 16:05 I could easily just go with him push up, 16:09 and I can give him a little resistance there. 16:12 If I really want to I can probably give him 16:14 a lot of resistance. 16:16 Make him hold me up. 16:20 And then we can give more little better effect even still. 16:27 Good, let's do five more. 16:30 One, two, 16:35 three, four, 16:39 one more time and five, good job. 16:47 Okay, I'll take the towels. 16:49 You guys, go ahead and stay there 16:50 and stay comfortable there for a moment. 16:52 Okay, now we're gonna do some legs. 16:54 Put the legs out straight and just one leg at a time, 16:57 we're gonna raise the right leg. 16:59 Okay and down. 17:01 I want you just do 20 straight leg raises like that. 17:06 Okay, let's come up to about a 45 degree angle. 17:10 Okay, that's closer to 90 there, there we go. 17:13 Okay, keep that leg totally straight 17:18 and even though we're not extending the knee at all, 17:21 it won't be too long, it will start to feel little bit of 17:23 muscular discomfort in that quadriceps region 17:26 which is your thighs. 17:33 Okay, keep it going. It's about 14, John. 17:41 Okay, six more, one, 17:44 two, three, 17:48 four, five, six, 17:52 same leg bend it slightly. 17:54 Raise it same leg, same leg, okay, 17:57 keep it the same bend the whole time, okay, 17:59 just bend slightly. 18:01 Now it's gonna come down and up keeping 18:03 the same bend the whole time. 18:05 See you don't want to extend you knee at all. 18:12 Here we go, now, very good, good, good. 18:25 Now keep the knee lock in one place. 18:32 Starting to feel that yet. 18:36 You guess I was in affirmative here. 18:41 Okay, four more. 18:47 Okay good, switch the other leg. 18:52 Okay, keep it straight now. 18:56 We're gonna do 20 of them good. 18:59 This is an excellent exercise to do 19:01 for those who are doing some knee recuperation 19:04 or getting ready for a knee surgery. 19:06 This will work the quadriceps nicely 19:09 without putting the stress on the knee joint, 19:11 but also will still work the connective tissue 19:13 around the knee and help people 19:16 to rehabilitate faster and get them 19:18 ready for the range of emotion 19:19 that they need to do. 19:21 Okay, anybody's ever gone through surgery knows the, 19:26 the lump of trying to get that joint 19:28 to get back to its regular range of emotion. 19:31 Twenty, okay, slightly bent, okay. 19:35 And we're moving from the hips still. 19:37 Okay good, good. 19:47 Keep going. 19:58 And eight more, its one, slightly bent, 20:02 bend little more, John. 20:04 Two, three, four, 20:09 five, six, seven, eight. 20:14 Okay, turn on your side. 20:18 Get a hold of your ankle 20:19 and we're gonna stretch the quadriceps now. 20:23 We get even a better stretch in fact 20:26 if we do an exercise first, 20:28 fatigue the muscle and then we do the stretch. 20:30 Often times people stretch before they do 20:33 an exercise thinking it that's warming up. 20:35 Well, in reality stretching is not warming up, 20:37 stretching is simply stretching. 20:39 It's working on flexibility. 20:41 Warming up, we're starting 20:42 with a easy range of emotion exercise, 20:44 its gonna get the blood circulating 20:46 but stretching is not that. 20:48 The best time to stretch is after your exercise not before. 20:52 Okay, let's switch in around. 21:03 Okay, good steady pull, 21:04 if you can bring your leg back little further, 21:06 then that's fine too. 21:08 And there is no point in taking a joint 21:10 beyond its normal range of emotion. 21:12 In fact you actually will weaken 21:14 the joint if you try and overextend or hyperextend 21:17 that joint in your stretch. 21:20 Okay, it doesn't look we're in danger 21:22 of that here right now though. 21:24 Okay, five more seconds. Okay, good. 21:30 Now I want you to get on your hands and knees. 21:36 Now I want you to drop down to your elbows. 21:39 Okay and you're gonna bring 21:40 one leg out straight behind you. 21:44 Okay, we're gonna lower that leg and raise it. Good. 21:49 Do 20 times there, three, 21:52 four, try to keep in unison, 21:54 five, six. 21:56 This is working the hamstring, the gluteal area. 22:03 Twelve, thirteen, 22:05 fourteen, fifteen, 22:08 sixteen, seventeen, 22:10 eighteen, nineteen, 22:12 now hold it up. 22:13 Okay, now what you're gonna do is 22:15 you're gonna flex the knee. 22:16 Good and out. 22:20 Okay, push all the way out keep that leg up, 22:23 we're trying to do 20 of those. 22:25 Its four, five, all the way out, 22:28 six, seven, eight, nine, ten, 22:35 eleven, twelve, thirteen, fourteen, 22:40 fifteen, sixteen, seventeen, eighteen 22:44 two more nineteen and twenty. 22:47 Good, switch. 22:48 Okay, we're gonna start with the straight leg raise. 22:51 Okay, and up and down. 22:55 This one especially when we do the curl part 22:57 of this exercise will take a little coordination. 23:01 It won't be long before it feels very natural to you. 23:07 Good. Five more. 23:18 And hold it up. Okay, now go into the curl. 23:26 Good, good. 23:37 Eight more, one, two, 23:41 three, four, 23:43 five, six, seven, eight. 23:47 Okay, turn over on you back. 23:52 And I want you to bring one knee up to your chest. 23:59 Okay, try to keep the other leg down there, 24:01 you'll straight it good, here we go. 24:08 All right, let's hold that for about five more seconds. 24:15 Good, switch. 24:18 Okay, swing the other leg out. 24:25 Stretching the hamstring out now 24:27 and you can do this if you're pretty advance 24:30 in your flexibility you can put your leg out 24:31 straight and be grabbing you dip back around 24:34 the ankle if you can and pulling back so. 24:36 You can get pretty, pretty extreme 24:38 as you get more and more flexible. 24:41 Often times its natural for a women 24:43 to have little more flexibility 24:44 in the lower body especially than men. 24:47 Its kind the way things are. 24:49 Okay, stand up. 24:52 Now we're gonna put our balls 24:54 of our feet on the edge back here. 24:57 You can use me for a balance. 25:00 Okay, go and put your hand on my shoulder there, Tony. 25:03 Okay, push up on your toes and then back down, okay. 25:11 The calf area and Achilles tendon 25:13 very important area to keep flexible. 25:17 If anybody's ever had a problem 25:18 with a ruptured Achilles tendon will know just 25:21 what a bad ordeal that is and what a long recuperation it is. 25:26 And by just doing some simple toe raises we can help that. 25:32 For years women were wearing all those spiked high heels 25:35 and of course they still wear high heels 25:36 and if that's all they wear and they go out 25:39 and play some tennis and now they're wearing tennis shoes 25:42 and stretching the Achilles tendon like us not used 25:45 to being stretched they can have some problems. 25:50 It's also very common weaken warrior injury for men. 25:54 Guys who work all week long and then go out on the weekends 25:57 and try and regain their years of their youth. 26:03 Okay, let's do ten more. 26:10 Good, five more. 26:14 Now at home if you don't have somebody to brace on, 26:16 you just go over to a wall and you might use 26:18 a stair or a block of wood. 26:21 Okay, now stretch those muscles out. 26:24 While we're gonna do that we just gonna step back 26:26 press the heel to the ground. 26:33 Now we're gonna hold that for five more seconds 26:38 and now we're gonna switch. 26:47 And five more seconds, 26:49 one, two, three, four, five, okay. 26:53 Let's just do some trunk rotation. 26:56 I want you to try and flex your abdominal wall 26:59 as you do the twist. 27:01 So your abdominal wall is flexed 27:04 and turn, and turn, turn, turn. 27:16 Good, keep going. 27:20 And let's go five more each way, 27:25 one, two, 27:31 three, four and five, good. 27:37 Thanks a lot, fellows. 27:40 Flexibility doesn't take a lot of effort, 27:43 just takes consistent routine effort 27:45 but do it for the right reason. 27:46 Remember you can do all the things for Christ 27:48 who strengthens you. 27:49 God bless, we'll see you next time. |
Revised 2014-12-17