Participants: Greg Morikone, Michael Webb, Dick Nunez
Series Code: BAS
Program Code: BAS000044
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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 Stay tune for Body and Spirit. 00:16 Well, today we're gonna talk 00:17 about how to have a strong lower back. 00:48 Hello, I'm Dick Nunez, Wellness Director 00:50 of the Black Hill Health and Education Center. 00:52 Welcome to Body and Spirit. 00:54 Today, we're gonna be talking about an area 00:55 that trouble so many people, the lower back. 00:58 So if you've somebody at home 00:59 that needs to work on their lower back. 01:01 It might be a good time to bring him in. 01:03 When we look at what the Bible talks about our health. 01:06 It says, "Our strength waneth, 01:08 because of our own iniquity and our bones dry up." 01:11 And what happens to us, as we let ourselves go, 01:14 the muscles become weaker, we don't eat properly 01:17 and the back itself will start to go out on us. 01:20 And when it does, it creates 01:21 a lot of different pains and problems. 01:23 So today we're gonna try and focus on just showing 01:25 how you can strengthen the back 01:27 along with the entire body. 01:28 And talk about what causes 01:30 some of the other major problems today like sciatica 01:33 and also just mere problems of bad posture, 01:36 which will lead to pressure on the nerves 01:38 and create all sorts of different 01:40 problems for in the individual. 01:42 So if we're ready, let's go ahead and get started. 01:45 Today helping me will be Mike and Greg. 01:51 And just as we do with all areas, 01:53 we want it make sure, we train the entire body. 01:55 And we're gonna start with the larger muscle areas first. 01:57 We're gonna start with the chest, 01:58 we're just gonna bring the arms up. 02:00 We're gonna try and squeeze them together in the middle 02:03 and then reach out, and squeeze in the middle, 02:08 reach out and squeeze, and out and squeeze. 02:15 You want to keep the elbows up, 02:19 the upper arm parallel to the floor 02:21 at all time as we squeeze in. 02:25 We're going to squeeze it all the way in. 02:27 Hold that contraction, 02:32 squeeze. 02:36 Okay, let's do ten more, 02:39 one and two, and three, 02:47 four, five, six, seven, eight, 02:59 two more times and nine last one ten. 03:05 Okay, let's bring your arms down at the middle 03:07 and squeeze hard just like this, squeeze hard. 03:14 Squeeze hard as you can, squeeze it, squeeze it. 03:18 Okay, let's raise your arms up, 03:19 keep squeezing, bring it back down. 03:27 And up again and down. 03:34 One more time, up squeeze hard 03:37 the whole time and back down again 03:41 Okay, let's squeeze hard for 10 seconds, 03:43 one, two, three, four, five, 03:47 six, seven, eight, nine and ten, good. 03:53 Okay let's stretch the chest back 03:58 and bring it cross. 04:05 Stretch back 04:10 and bring it across, good. 04:17 Okay, we're gonna train our upper back now. 04:21 Just gonna reach out, grab the wrist and pull back, 04:26 pull back out again, must stay bend over as we do this, 04:32 keeping the pressure on the wrist 04:35 with the opposite hand. 04:37 You want have you legs bent just little bit, 04:40 have yourself in a good posture. 04:44 You want to focus on the muscle we're working. 04:46 In this case we're working on the upper back area. 04:50 I'll came back to Greg here, this area is being stimulated. 04:54 In order to have a strong back, 04:56 all aspects of the back need to be in good shape 04:59 including the upper back areas. 05:01 So as we do this each repetition 05:03 we feel the stimulation in the muscles up 05:05 here in the upper back. 05:07 Okay, let's switch around, do the other side now. 05:13 Okay, we turn over to Mike here, 05:15 we see the same thing, okay reach way out. 05:19 You see these muscles going into contraction. 05:21 All these muscles up around the scapula. 05:23 Remember there are 16 different muscles 05:24 attaching into this very small bony area up here, 05:28 including the muscles that make up the rotator cuff. 05:33 So in order to have a strong lower back, 05:35 we need to have a strong upper back as well. 05:41 Okay, let's do five more, its one, two, 05:48 three, four, one more time, good job. 05:52 Okay, now we're gonna stretch that area out. 05:57 Pull it across. 06:04 Now switch. 06:11 One more time from the right side, 06:18 then switch to left. 06:25 Okay, we're gonna do some shoulder training now 06:28 and the way we're gonna do this today 06:30 is we're going to trying hit the shoulders 06:31 in all of its different angles, with our shoulders made up 06:34 of three different sets of bundles of muscles fibres, 06:38 front, medial and posterior. 06:40 So we're gonna start by just doing 06:41 some lateral raises out here, nice and gentle. 06:48 This is working the medial aspect of the shoulders. 06:58 Okay, now as we're gonna come to the front, 07:01 you come and down this way. 07:04 For those at home if you have shoulder problems, 07:07 it would be good just doing a range of motion, 07:09 trying to get it, so you're able to move again freely. 07:12 Having strong shoulders again, 07:14 it's gonna be a big key for having 07:16 overall strength and stability of your back area. 07:20 The body works together in harmony 07:23 in order to work properly. 07:26 Okay, back out to the side. 07:40 Okay, now we're gonna go 07:41 is we're going to bend over the waist. 07:43 We're gonna raise out this way. 07:59 Okay, five more. 08:08 Okay, back up front, arms out, 08:11 let's make some circles. 08:16 Okay, let's make it little larger. 08:24 Okay, smaller again. 08:29 Now reverse it. 08:34 And now make them big. 08:37 Remember if you've to put your arms down, 08:39 that's fine, except for the guys behind, 08:41 they need to keep going. 08:43 Okay, back to front again. 08:47 Okay, we're gonna try and hold that for 30 seconds. 08:51 This is just a nice static move 08:53 where it encourages to stimulate the muscles 08:55 without throwing the joints to any stress. 08:58 Remember there are no such thing as strong joints. 09:01 All joints are weak. 09:02 They are simply bone connected by ligaments of another bone. 09:05 It's a muscles across the joint that give it strength. 09:08 So as we develop a strong back. 09:12 It's so important to have 09:13 all the components of that upper area, 09:15 the shoulders, the upper back area, 09:16 all needs to be strong. 09:18 Oh, yeah, I'm counting still, don't worry. 09:21 Ten more seconds two, three, four, five, 09:27 six, seven, eight, nine and ten, good, 09:31 want to put it down. 09:33 Feels good, doesn't it. 09:35 All right, bring one arm cross 09:37 and stretch the shoulder area out. 09:42 The best part about exercise, it feels good when it's done. 09:47 It's not necessary you all have 09:49 much fun while you're doing it. 09:51 But the rewards are very, very beneficial 09:53 and you get aware with the everyday. 10:01 Okay, good. 10:03 Okay, we're gonna do some biceps curls, 10:05 and we're just gonna use our own body today, 10:07 just grab the wrist. 10:08 Okay, we're going to curl the arm up and down. 10:17 The harder we work, 10:20 harder we push 10:21 more benefit we're going to get. 10:24 But for those at home this is difficult, 10:27 you simply want to do range of motion, 10:30 give yourself just a little bit stimulus there. 10:33 Remember this is designed for everybody to do. 10:35 Not just for men, 10:38 not just for young men but for all people. 10:40 Men, women of all ages can do these exercises. 10:48 Let's do two more. 10:52 Okay, good, let's reverse it to the other side now, 10:55 we'll squeeze up. 11:04 Whenever you contract the muscle 11:05 that muscle will shorten, 11:06 when you lengthen it back up by doing that. 11:09 That's what gives muscles 11:10 its range of motion and its flexibility. 11:13 When our muscles starts to become inflexible 11:15 is when you don't work it to a full range of motion 11:17 as we'll talk about in just a few moments here. 11:21 As you can see as I curl is my arm up 11:23 the muscle were shortened 11:25 and that what we're after not effect. 11:28 Shorten the muscle then it extended out 11:30 and by placing the hand on the wrist, 11:33 then we give it the resistance we want. 11:36 Let's do five more. 11:47 Okay, we're gonna stretch, switch out a little bit there. 11:57 Okay, good. Okay, now we're gonna triceps. 12:00 We're gonna do is we're gonna block 12:02 with the other hand and press down, come back up. 12:07 Good okay. Keep the elbow in there nice and tight. 12:12 You push all the way down stimulated triceps muscle. 12:17 This is a muscle area that tends to gather 12:19 a lot of fat especially on women. 12:23 They say we want to get rid of my angel wings here. 12:26 This is a good exercise to do that. 12:34 Okay, we can also modify that by putting your palms up 12:37 or just keep it as we're doing right now. 12:39 But we can modify this angle as well. 12:42 Okay, switch to the other side now. 12:51 Under we go, as we're doing we resist this. 12:56 Fell that contraction back in the arms. 13:06 Okay, bring up. 13:11 Okay, go on rest. 13:13 Now as we get into the next phase of training, 13:14 we're gonna be focusing on the lower back. 13:17 In order to train the lower back, 13:18 we have to take this as a whole, 13:20 because all the muscles of the back affect 13:23 how your lower back respond. 13:24 For example we're gonna get into leg training right now. 13:27 And the gluteus maximus muscles 13:28 are the biggest strongest muscles in the body. 13:31 Without strong gluteus maximus muscles, 13:33 our lower back is gonna take a prod, 13:35 or take a real beating. 13:37 Often times with men, we see them 13:39 loose the curvature of the gluteus maximus muscles 13:42 or it shifts instead of being backwards 13:44 it supposed to be and now it comes on in front. 13:46 So they've a nice protrusion right here, 13:48 but in the back side, they're straight up and down. 13:50 We don't want that, 13:52 so in order to help lower back 13:54 first and foremost we need to make sure, 13:55 we have strong legs and strong gluteus maximus muscle. 13:59 Probably the best way I know of developing 14:00 those gluteus maximus muscles 14:02 is simply by doing squats properly. 14:04 It's so sad to see people 14:05 when they go sit in a chair, they can't sit down. 14:07 They've to fall down, 14:09 because they no longer have the strength of their legs 14:11 or the gluteus maximus simply to sit down to a chair 14:13 and lift themselves back out again. 14:15 So, we're gonna work on squatting here. 14:18 You think we know how to do that now. 14:19 We're gonna cross arms across our chest 14:21 and when we squat down. 14:24 We're gonna make sure we push those hips back 14:26 trying not to shoot your knees over your feet at all, 14:28 trying to sit back into your squat good. 14:31 Okay go and squat down, okay down further. 14:35 Okay, push your hips back further. 14:37 There you go, that's much better. 14:39 Oh, you feel do that more, that's good. 14:41 Okay, down little deeper good, good. 14:46 All right, now another key to this 14:49 as we don't want to lock out on the way back up. 14:51 This will keep the tension on the thighs. 14:54 Also as it becomes easier then we can put dumbbells 14:56 on our shoulders and do it that way as well. 15:00 Okay, we're gonna go down little deeper. 15:03 Okay, just go down and sit for a moment. 15:05 Okay come part way up, 15:08 now go back down part way up, up a little bit higher. 15:12 Okay, back all the way down. 15:14 We're putting little variation in it now, up part way. 15:17 Up little more, down little bit, 15:20 down little more, down little more, 15:23 up little bit, up little higher, 15:26 down little bit, down little more, 15:29 up little bit, down, up, 15:35 I didn't say up part, down. 15:38 Okay, up little bit, down, 15:42 okay, up and a hold, hold for 30 seconds right there. 15:45 Now often times people say, 15:46 but isn't it dangerous to do squats and knee bends. 15:50 Well, let me tell you something, 15:51 it's dangerous if you don't them, 15:52 because if you don't them eventually 15:54 your legs are gonna start getting weak 15:55 and your knees will take all the pressure and pain. 15:57 But the stronger the legs are here, 15:59 the less pain the knees will take. 16:02 Okay, I'm watching the clock. 16:05 Mike, he is keeping trackon me, 16:06 and making it sure, I know what time it is there. 16:08 You got 15 more seconds. Hang in there. 16:15 Go down little bit further ten, nine, eight, 16:21 seven, six, five, four, three, two, one, good. 16:29 Okay, go and lay down on your sides there fellows. 16:37 Okay, just brace yourself there, 16:39 and get a hold of ankle and stretch the quadriceps 16:42 that we just so nicely stimulated. 16:46 Flexibility to the legs is a very big key 16:49 to whether now we have back pain or not. 16:54 In the hip area we got what are called 16:56 the 60 lateral rotators of the hip. 16:59 One of those rotators is called the piriformis. 17:02 When it knots up, it starts to swell. 17:05 It puts pressure on a nerve running down 17:06 to that group that's called the sciatic nerve 17:09 which is a common form for sciatica, okay. 17:11 Switch around now. 17:17 Anybody who has a bad back problem should be stretching 17:21 on a regular basis at least three times a week. 17:24 If we go too overboard, we can't cause problems. 17:27 But you want to make it sure 17:28 we have a regular stretching exercise routine. 17:31 We'll explain more about that in just a moment. 17:35 Okay, good. Okay relax. 17:37 Now, we're gonna do a hamstring stretch. 17:39 Go and just lay down. 17:40 Okay, you can go and get up if you want there Greg, okay. 17:44 Go and lay, leave your legs flat there. 17:47 When we do this hamstring stretch, 17:49 we're going to do what's called PNF stretching 17:53 which we've done before. 17:55 And so we're gonna bring the right leg up, 17:57 it technical term 17:58 is proprioceptive neuromuscular facilitation. 18:02 And what we do is we put tension on the area 18:05 to find out how far the person go naturally, 18:09 so Mike's turn about 90 degree angle. 18:13 We're going to see if he can go further than that, 18:18 much to Greg's delight. 18:19 Okay, push against me. 18:21 We're gonna push for about a five second time period, 18:24 push, push hard like you want 18:26 to just drive me right down to the floor. Okay, relax. 18:36 Okay, we're gonna see if we can 18:37 turn him into a ponder for that, 18:39 for the rams here putting weight. 18:41 Okay, push, push, push, push, relax. 18:51 See now we're able to get him further. 18:53 Now the more flexibility he has, 18:56 the better chance he is gonna have keeping 18:58 a strong lower back without the pain 19:00 that comes along with that sciatica. 19:02 After for those who do have sciatica, 19:04 this will help relieve that. 19:06 is do a little bit of traction here, 19:09 shake and just pull a little bit, to traction that leg out. 19:17 Okay, good, okay, just put that leg down. 19:20 He'll be taller now when he get up. 19:25 Okay, this one is not bad. 19:28 Okay, so we can really go after this one right. 19:31 Okay, push, push against me, okay, relax. 19:39 Now people can over do this stretch, 19:41 if they think well little bit is good, 19:43 if we do it more that can be better still. 19:45 I knew one fellow who is doing a three times a day, 19:47 but wasn't making any progress. 19:49 So, when he stopped doing three times a day 19:51 and just went to three times a week, 19:52 he started making great progress. 19:54 So, even when we're stretching 19:55 we've to let the body come back 19:56 and recover from the stress we put upon it. 19:59 Okay, push, remember strength happens 20:01 when you're resting, not while you're doing it. 20:05 Okay, relax. 20:13 Feeling that little bit, are you? 20:14 All right, good. 20:16 Okay, now we're gonna traction this out little bit. 20:23 Okay, turn over on your stomach. 20:28 I don't know if we can zoom in back here, 20:30 but the piriformis muscles of the hip 20:34 are located right about here. 20:36 And just by touching that area, 20:38 we can find the people have all sorts of pain 20:40 and discomfort by just touching that. 20:42 So if we just do a little message technique here. 20:45 Now I'm just gonna use my fist to go through that. 20:52 We can help that area relax. 20:55 And encouraging the muscles, there is okay to relax, 20:59 and that will reduce the pain in that piriformis area. 21:03 Okay, good. 21:06 Okay, now we're gonna do 21:08 is we're gonna do some direct lower back training. 21:11 And we're gonna start by just doing our exercise 21:14 we've done so often before where we stand, 21:17 we're gonna bend over to waist and we're gonna stand backup 21:22 and lean back, and crunch over, 21:27 then up and back, lean back, 21:30 good, over and up and back. 21:34 Okay, you folks keep going and when you do this 21:37 okay, come back up, you want to crunch 21:39 the abdominals in as you come over. 21:42 Okay, now bend over, bend over, bend over, 21:44 now this is the way, this way, there you go. 21:48 So you have a rounded back here, 21:50 then when you come back, now you arch the back, 21:52 so you stretch your abdomen. 21:54 Okay, crunch over and up and back. 22:00 Okay, crunch over. 22:05 You want to lean too far back which will feel that stretch, 22:07 there you go, good. 22:13 You're feeling there, you feel the abdominal 22:15 and the lower back both as you come over, 22:18 crunch the abdominal and you feel 22:20 the lower back in arch position 22:23 like your cat is about hear us something. 22:28 Good, feeling that Mike. 22:38 Okay, good. Okay, lay on your abdominal. 22:44 Okay, this is little more of an aggressive 22:46 exercise hands behind the back. 22:48 Okay, lift the chest up. 22:50 Okay, and back down, get up and down and up. 22:56 Okay, let's just keep the repetitions going up and down. 23:02 You want to be careful on this one, 23:04 obliviously they're in pretty good shape, 23:05 so they can lift themselves up really high. 23:08 If you can just barely 23:09 get your chest off the ground that's okay. 23:12 You might not have as much 23:13 range of motion than this fellows. 23:15 You want to take this exercise nice and gradual 23:17 and slow and not to overdo it. 23:26 Okay, let's try and do five more. 23:35 Okay, now put your hands on the carpet 23:39 just push yourself up, 23:41 so you get the stretcher keeping your pelvis down, good. 23:43 Feel it stretch now in lower back area. 23:51 Okay, for those at home, this might be too difficult. 23:54 You might just be able to go up to your elbows, that's okay. 23:56 As you get healthier, and get stronger 23:58 you'll be able to get more range of motion. 24:00 Okay, get up from your hands and knees now. 24:02 Okay, I want you put your left arm out straight in a point, 24:06 and put your right leg out, okay good. 24:11 Now switch, good, and switch. 24:19 Okay, and switch. Okay, and switch. 24:26 Good keep going, switch. 24:28 This can be done just as a stretch, 24:30 but we're actually doing in as a repetition exercise here. 24:43 You guys are doing great. 24:45 I think that should make good synchronize swimmers 24:48 where we can lunge you out this 24:50 as point offs one of the two. 24:59 Okay, let's go five more, there's one, 25:03 two, three, four, and five good. 25:10 Okay, back on the feet. 25:13 Also to have a good strong back, 25:16 we do want to have a good strong 25:17 abduction and adduction muscles. 25:19 So, we're gonna stretch that area out here 25:21 stepping out to the side. 25:26 Okay, we're gonna shift over, 25:31 and shift, and shift, again shift. 25:47 Okay, and three more. 25:52 There's one, two, last one coming up and three, good. 26:03 Okay, now for the final one, 26:05 we're just gonna do a trunk rotation. 26:11 And turn is gonna hold that turn each time and turn, 26:20 and turn, and turn, 26:28 one more time turn. 26:32 All right, good. 26:34 Okay, thanks a lot fellows. 26:39 Part of the lower back is one of the most controversial 26:42 and difficult areas to train 26:44 because you can do things wrong 26:46 and you can really throw yourself into a bad 26:49 state of affairs if you train your back wrong. 26:52 By doing this exercises first and foremost, 26:54 I want to make sure that you knew that 26:57 what your problem was and as you find out any limitations 26:59 you might have through your medical doctor. 27:02 And he can tell you whether or not these exercises 27:03 will be all right for you to do or not. 27:05 Remember both the fellows were doing this, 27:07 both have very strong and healthy lower backs 27:09 and have good flexibility, 27:11 but if you do have back pain, 27:13 these stretches are going to be excellent for you 27:15 also by getting the hips and thighs stronger, 27:18 you definitely going to you help yourself 27:20 to have more stability and more strength 27:22 to that lower back area. 27:23 And remember the body works in harmony with yourself. 27:27 You want to have all areas develop properly, 27:29 the bone is over developed is gonna throw you 27:32 out of balance and out of kilter. 27:34 So just as God wants everything 27:36 in balance in His great nature. 27:38 So, our body should be in balance as well. 27:40 Whenever we train we want to make sure 27:42 we're training for the right reason. 27:43 Remember we can do all things through Christ 27:46 who strengthens us. God bless. 27:48 We'll see you next time. |
Revised 2014-12-17