Participants: Dick Nunez, Patricia Juarez, Tammy Larson
Series Code: BAS
Program Code: BAS000045
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00:02 The Following program is designed
00:03 to demonstrate simple workouts that you can use 00:06 to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 If you or anybody you know has experience fibromyalgia. 00:18 You want to stay tune for Body and Spirit. 00:20 That's our topic for today. 00:51 Hello, I'm Dick Nunez, Wellness Director 00:52 of the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit. 00:57 One of words we hear a lot of today 00:59 in the medical community is fibromyalagia. 01:01 Those who suffered is no laughing matter, 01:03 its a very painful deal 01:05 and often times people feel really hopeless 01:07 and don't know what to do. 01:09 The Bible tells us that all things work together for good 01:11 for those who love the Lord. 01:12 It may not mean that everything 01:13 is going to be good, 01:15 but it means that all things are worked together for good. 01:17 So even though we might experience 01:18 the pain of fibromyalagia. 01:20 There is hope for us, 01:21 lot of things we can do to make our lives more bearable. 01:24 So we're gonna focus on that today 01:25 with our exercise program. 01:27 Showing you things you can do 01:28 even though you might suffer from this disorder. 01:31 So let's get started. 01:32 Today helping me out will be Tammy and Patrisha. 01:40 And we brought our chairs out today 01:41 because when people have a condition like fibromyalgia. 01:44 Go and have a seat ladies. 01:46 It's difficult for them to move a lot 01:48 'cause it's just a nondescript irritation 01:50 throughout the body. 01:51 You can't actually move in become very frustrating. 01:54 So people who have fibromyalgia 01:56 have to be very careful not to over extend themselves 01:59 or they can make themselves worse. 02:00 So we're gonna start very easily today. 02:02 We're gonna start by just widely 02:04 squeezing our hands together. 02:06 Okay, let's put in a prayerful position 02:08 and those who have fibromyalgia 02:09 feel like they need to do a lot of that 02:10 because of the pain they had. 02:12 Okay and let's just squeeze to a comfort position. 02:14 Okay, rotate out, let's get some range of motion 02:17 just coming out and bringing back. 02:21 Let's just go back and forth. 02:22 That's very important for those who have fibromyalgia 02:25 to keep in mind that you don't want to press too hard. 02:27 For those at home they still want to follow 02:29 on with the workout and don't have fibromyalgia, 02:31 then by all means go ahead 02:33 and press hard and get the most out of the workout, 02:35 because even though we maybe doing 02:37 the modified program up here on the stage, 02:40 bottom-line is this exercise 02:42 could still be good for everybody. 02:43 So reach way out. 02:46 Still important to get the range of motion. 02:50 Exercise is such a key component for fibromyalgia 02:53 which falls into classification disorders 02:55 and notice autoimmune with the body basically 02:57 is it attacking itself for some reason or other. 03:01 So we want to try and strengthen the immune system. 03:03 And exercise is a great way of doing 03:05 that because even though it may not be 03:06 the most comfortable thing we ever do. 03:08 After we're done with it, we usually feel better, right? 03:11 All right, okay. 03:12 Now let's turn our hands like this 03:14 and let's go cross back and forth. 03:17 Okay, trying to get a good range of motion there again. 03:24 Okay, once again for those with fibromyalgia 03:26 they're not gonna be pushing too hard, 03:28 but for those without go ahead and push away. 03:32 Also in that condition of fibromyalgia 03:34 often times going along with that 03:36 you find chronic fatigue syndrome. 03:41 And exercise has been found 03:42 be very helpful for that as well. 03:44 But we want to make sure we don't over stimulate, 03:46 because if we push too hard, we can make it worse. 03:53 Okay, good. So what we're gonna do is 03:55 we're gonna do a variety of motions today 03:57 just to try and help us to get the effect 04:01 we need from exercise without over stimulating. 04:04 So we're gonna do some shoulder work now, 04:06 so just put your arms out to the side 04:08 and raise your arms up and back down. 04:13 Okay, more important is we don' t hit here. 04:15 Okay good. Once again we just work on the range of motion. 04:25 For you at home you want to use dumbbells 04:29 or some type of weights in your hand, 04:30 you can increase your resistance. 04:33 For those who have fibromyalgia 04:34 I would certainly not recommend that 04:36 until you find out how you do off with the basic exercise. 04:40 When people have fibromyalgia 04:42 as they start getting stronger, 04:43 they find they can go with more resistance 04:46 without hurting themselves. 04:47 We want to be very careful 04:48 about the negative aspect of the training, 04:51 so we're not gonna be bringing towels 04:52 or any other type of exercise equipment out here. 04:54 We simply gonna be doing range of motion. 04:59 Okay, now bring your hands up to this position, 05:02 we're gonna push up over the head. 05:09 And if you are finding fibromyalgia 05:11 as you're doing this exercises, 05:12 if you feel like you need to stop and rest, please do. 05:17 We find that people with fibromyalgia 05:19 sometimes will have better days 05:20 and others for no particular reason 05:22 which often times can be very frustrating for them. 05:25 Let's do just a couple more here. 05:30 Okay, let's put our arms out now. 05:33 Now we're just gonna move in arms back out 05:36 to the side and back to the front. 05:39 Good. Once again we're just trying to do 05:43 a variation of movements, try and create circulation. 05:50 Exercise is greater producing endorphins 05:52 which give a sight your thought feeling 05:54 which in turn will help strengthen our immune system 05:57 that's what we are after. 05:58 Stronger immune system will mean less pain and irritation. 06:05 Okay, let's do ten more. 06:09 Remember to think about your postures as you're doing this, 06:11 you will be sitting up nice and straight, 06:14 chest up, xiphoid process up. 06:18 Make sure you breathe into the nose out through the mouth. 06:23 Okay, one more time. 06:26 Okay, I want you just to clasp your hands like this, 06:29 we're gonna come up over the head and then back down. 06:34 Okay, stretch back, come back down. 06:37 This is a modified pullover. 06:42 And this will be designed to help the upper back area, 06:47 as you work this rotation. 06:51 You can also do this sitting mode than incline 06:54 where you can force yourself to pull more 06:57 or put some weight in your hands 06:59 and that will help as well. 07:04 Okay, let's do ten more. 07:10 It's three, good. Good posture each time, four. 07:18 Get the arm straight. 07:21 Six and seven, three more times, 07:28 eight, nine, one more time, okay. 07:34 Now we're gonna do our stretch from that area 07:36 where we're gonna reach up over the head 07:38 and grab the elbow and pull, not too much. 07:41 Somebody with fibromyalgia 07:42 we don't want to get too carried away 07:43 in how hard we pull. 07:45 Just want to stretch the area till it has flexibility. 07:48 We don't want to create irritation at all. 07:51 You're gonna hold the stretch for about 10 to 15 seconds. 07:55 You got about five more seconds. 07:58 Are you ticklish? Okay, switch. 08:05 Okay, just try and bring it back little more there Tammy, 08:07 you might want to take it from about it here we go, 08:09 this way, good. 08:11 No wonder we can see you still. 08:17 Okay, five more seconds. 08:22 Okay, good. Now what we're gonna do 08:25 is we're gonna do a combination of curl exercises. 08:27 I want you to just put your arms out to the side, 08:30 have the palms turned up 08:31 and you're just gonna curl your arms up 08:33 and then back down, good. 08:37 Once again we're just looking to range of motion there. 08:40 We're gonna try to do 20 of those. 08:43 For those at home 08:44 you can be using a weight to help assist you. 08:48 Once again this exercise are still basic exercises 08:51 that we all do, all very, very, very beneficial. 08:54 However we can modify them as far as how hard we go 08:57 by how much resistance we put to them. 08:59 So right now we're just doing range of motion 09:01 because that's what people with fibromyalgia need. 09:04 Okay, we got about five more to do. 09:12 Okay, now we're gonna modify our curl. 09:14 We're gonna reach out 09:15 and we're just gonna flex the arms down like you saw. 09:18 Keep the elbows up, flexing arms down. 09:22 Good, good, you want to make sure you keep the, 09:26 the hands turned in as you do that, good. 09:31 Act like you're a bodybuilder. 09:34 There you go. Keep it going. 09:41 Reach all the way out. 09:43 That's a very important aspect of this, 09:44 you want to make sure we get good full range of motion. 09:52 Okay, we're gonna do seven more. 09:55 One, two, three, four, five, 10:07 good, two more, six and seven. 10:12 Now what we're gonna do is we're gonna have our elbows 10:15 out to the side, want to make sure 10:17 you have enough room clear the chair. 10:19 I want you to push down and then come back up, 10:23 and each time you push down 10:24 I want you to think about flexing your triceps hard, 10:26 so you want to make your arms 10:27 go straight as possible to body. 10:31 Flex your triceps at the bottom and back up again. 10:34 Once again we're just encouraging range of motion. 10:38 And dictate how hard you want to go. 10:44 We want to change your comfort range. 10:47 The philosophy I always go with as you can always 10:49 start too easy because you can add more. 10:52 But if you start too hard I've seen people come out 10:55 and beat themselves up the first day 10:58 and it takes them two weeks just to get back 11:00 to where they were before they started. 11:02 And we have people come for wellness program 11:04 for a two or three weeks. 11:05 If we beat them up like that I'll spend 11:08 the whole time just getting them back to where 11:09 they were when they started when they came in. 11:11 Now we don't want to do that, it's not very successful. 11:13 So we want to start gently and then work our way into it. 11:17 It's a good range of motion, push down. 11:21 Okay, let's do about five more. 11:29 And two more, push down, last one. 11:35 Okay, let's just bring your arm across 11:36 and stretch the shoulder area. 11:44 Five more seconds. Okay, switch it. 11:52 Once again with fibromyalgia 11:53 we don't have to push too hard, 11:56 just a nice easy stretch. 12:01 Okay, now we're gonna go of to the legs. 12:05 When you deal with fibromyalgia 12:06 its very important to be able get around and move around, 12:09 but we also have to be careful about how much we do. 12:11 So we're gonna take one leg at a time 12:13 and I want you to brace your hands underneath your leg, 12:16 we're gonna extend the leg out and bring it back. 12:18 Once again looking for range of motion, 12:20 we're going to do extensions and back, good. 12:24 Now reason why we've got our hands underneath our leg 12:26 is the length of the chair is not long 12:28 as to be able to bring the leg back 12:30 comfortably without bracing it up little bit, 12:32 so we're gonna do that. 12:34 We're gonna try to do 20 times, 12:35 each time at the top you try to flex the leg 12:39 as much as you're comfortable 12:40 with and then pull it back down. 12:43 Good keep going. 12:49 Ten more, its one, way up high till you're fully extended. 12:55 Three, four, five, good, six, seven, 13:06 eight, nine, one more time, ten, good. 13:12 Okay, let's switch legs now. 13:15 Okay, same thing. 13:24 Feel the extension all the way straight to the top. 13:29 And you dictate how hard you work 13:31 by how hard you contract the thigh at the top. 13:35 Let's do ten more. 13:38 You're popping? Probably. 13:44 Good, four more. 13:52 Okay, I want you to put both legs out straight now. 13:57 Now what I want you do is turn your toes out, 14:00 now bring it back in, okay, and out. 14:04 You get your feet part just a little bit, 14:05 so you can get little more range of motion coming back in. 14:07 Okay, so we want, there you go 14:09 turn all the way out and then turn in. 14:12 Okay, so you might get your feet apart just little more, 14:15 and then we come back in, do like that okay, good. 14:18 Good, keep it going. 14:22 Go to comfort on this. 14:25 If you have to put your legs down that's okay, 14:27 its up to you keep going. 14:33 We're gonna try to do 20 of these, 14:34 its 10, 11, 12, 13, 14, 14:44 15, 16 good 17, three more, good. 14:53 Okay, now I want you to skewed up, 14:54 so you're on the edge of the chair, 14:57 take your toes in behind you little bit, there we go. 15:01 Now I want you to push way up under the toes 15:04 and try to flat them down as much, 15:05 and you go stretch back good, up and down, 15:09 so we're gonna do a modify calf weights. 15:12 So encouraging the range of motion 15:15 without too much stimulation. 15:20 It wouldn't--it just not gonna take somebody very long, 15:23 if they do this exercise routine on a regular basis 15:25 to get where they can do more intensified workout 15:28 and that's the whole goal to get somebody 15:30 at least doing some movement 15:32 because often times people do actually nothing 15:34 because they feel like anything 15:35 they do is gonna hurt so why even try. 15:38 But if they start with this exercise 15:40 even though it might seem very simple 15:42 it won't be too long before now 15:43 we can make a more and more and more intense. 15:46 And the stronger they get, 15:48 the better they can become and the more 15:49 they can be able to do without experiencing pain. 15:52 So let's do ten more. 15:56 Good, you're looking good. 15:59 And five more times. 16:04 Two more. 16:08 Okay, so back in the chairs. 16:11 Now what I want to do 16:12 is I want to have your hands on your abdomen 16:15 and we're gonna crunch forward, 16:17 we're gonna do an abdominal crunch 16:18 just sitting in the chair and then back. Okay, good. 16:29 Okay, you want to push the lower back 16:31 into the chair each time you do it. 16:34 There, that's better. 16:36 So you want to feel yourself crunch over 16:38 and remember you want to exhale 16:41 as you come forward on this. 16:44 Exhale good. 16:50 Another thing we find very helpful 16:51 for people with fibromyalgia, 16:53 if they will take in a lot of fresh fruits and vegetables, 16:57 sometime very helpful for helping immune system. 16:59 Also drinking a lot of water, 17:01 keeping the body flushed out very beneficial, 17:04 where it deals immune system problems like fibromyalgia. 17:08 Okay, let's keep it going. 17:18 Let's do seven more. 17:25 Five more, good. 17:27 Keep drawing in each time you do it, 17:29 you should be feeling your abdominal. 17:35 Two more. 17:38 Okay, so slide to the edge of chair again. 17:43 Now we're going to just, just put the hand up 17:46 and we're gonna do a rotate trunk rotation. 17:48 Okay, turn into back round. 17:56 We just gonna do some range of motion with this. 17:58 We can induce and try to do 20 each way. 18:00 There's three, four, five, 18:10 good keep it going. 18:11 Remember we don't want to do the side bends. 18:14 Often times people will take heavy weights 18:17 and put them in their hands 18:18 and they will trip to the side. 18:20 What they end up doing is building the external obliques 18:22 and making their waist even wider. 18:24 I don't think we want that, do we? 18:26 No, we don't, okay. 18:28 So we'll stay with the rotations instead. 18:32 Okay, I think that's 12 18:33 and we're gonna do eight more. 18:36 There's one, two, three, four, five 18:48 and we're gonna do three more, six, 18:54 seven last one coming up eight, okay good. 18:58 Now we're gonna do is we're gonna lay on the floor 19:01 and we're gonna do some easy stretches. 19:02 I'm gonna slide the chairs back for you. 19:04 Okay, go ahead and lay down on the floor there. 19:11 And once you lay on your side, 19:13 you're just gonna make yourself comfortable there. 19:15 I want you get a hold of an ankle 19:17 and pull the quadriceps back and stretch that. 19:21 Okay, it's a nice easy stretch. 19:26 You hold that for about a ten or fifteen seconds time period. 19:36 Okay, let's turn over the other side now. 19:47 Okay, on the stretch very important 19:49 is to pull to a point where you feel it stretching 19:53 and must not go into a point of irritation. 19:57 It's a nice general stretch. 20:03 Okay, let's lay on the back. 20:07 Let's pull a knee up towards the chest. 20:13 Good, just feel that stretch. 20:20 Again we're gonna hold for about 10 to 15 seconds. 20:28 Okay, switch legs. 20:36 Should be feeling this back in the gluteal hamstring tie in. 20:51 Okay, good. 20:53 Okay, let's come back upon the feet. 20:57 Okay, we're gonna stretch inside the thigh now. 20:59 We just gonna step out to the side. 21:02 You feel stretching for there. 21:13 Okay, now we're gonna rotate, move to the other side. 21:25 Okay, now let's go back again. 21:31 You feel that stretch in the inside of the thigh. 21:38 And rotate to get back over here. 21:49 Okay and relax. 21:51 Okay, let's stretch the calf. 21:53 Switch back press the heel little forward. 22:03 You feel the stretch in the back 22:04 of the calf Achilles tendon area. 22:13 Okay, let's change. 22:18 Feel that stretch again. 22:26 Go for five more seconds. 22:31 Okay, good okay. 22:33 Now we're gonna do is we're gonna roll the shoulders. 22:38 Nice and gentle all the way up and around. 22:49 It's been working in the muscles up 22:52 around the neck, upper back. 23:04 Let's do five more. 23:14 Okay, let's reverse it come to the other position. 23:17 Come around and grab the shoulders way up 23:21 and just feel around, good. 23:31 Its again we're just working range of motion. 23:35 Way up high bring it around. 23:46 Two more. 23:50 Okay, now with our hands in front of us. 23:51 We're just gonna pick them up like this and back down. 24:00 This will be working in the trapezius area again 24:02 the muscles of the neck and the shoulders. 24:09 This will help us to make sure the muscles around the neck, 24:12 so we turn and look in very well conditioned 24:18 and less likely to be injured or irritating. 24:22 Let's do ten more. 24:35 Okay, five more. 24:43 Good, two more. 24:48 Just picking up. Good. 24:50 Okay, now we're gonna do 24:51 is we're gonna turn on catch the side. 24:56 Feel the stretch on our neck. 25:02 Okay, let's turn at the other way. 25:10 And back to left again. 25:19 Okay, back to the right. 25:25 Okay, good. 25:26 Now from standing position 25:27 we go and do little rotation from here. 25:38 Okay, back again. Turn. 25:48 Let's do three more. 25:52 There's one and two, one more time, good. 26:07 Okay, okay, thank you ladies. 26:14 What we just did is a, a very limited sample 26:17 of what is possible for those with fibromyalgia. 26:19 Often times at our health facility 26:22 we have people come in with fibromyalgia 26:24 and other autoimmune disorders 26:26 and they ask what can possibly to be done. 26:28 Well, there's many things. 26:29 Various treatments can be very helpful 26:31 for helping fibromyalgia, contrast showers, massages, 26:35 anything that's going to stimulate 26:37 the immune system will be very beneficial. 26:39 Getting on a proper diet, eliminating foods 26:42 that are gonna be really empty calories, 26:44 refined food specially I would really 26:46 stay away from or high fats or high protein diets, 26:49 things are gonna tend to weaken the immune system. 26:51 Want to make sure we get lots of fruits and vegetables 26:54 at least five to six servings 26:55 of raw fruits and vegetables everyday. 26:57 The average American slips way down on that. 26:59 They only get serving raw fruits and vegetables 27:02 every seven to fourteen days. 27:03 Another key component for the immune system 27:05 and fibromyalgia is getting plenty of rest, 27:08 going to bed at a consistent time, 27:10 waking up at a regular time 27:12 and getting adequate amount of sleep at the proper time. 27:15 Often times people who get this type of conditions 27:17 are those who have to put in crazy hours. 27:20 One night they were staying up until after midnight 27:22 and next night they are going to bed at 8 o'clock 27:24 and it really throws their body off. 27:26 So with fibromyalgia we can make our lifestyle 27:29 much more regulated along with getting this regular exercise, 27:33 the full range of motions 27:34 so forth we can do some great things 27:37 and really reverse this condition. 27:38 And also we do all this things for the glory of God. 27:41 Remember that He wants us to be healthy 27:43 and then if we keep focus on the fact 27:44 that all things do work together for good 27:46 for those who love the Lord. 27:47 He claimed that promise we took him to bury. 27:50 God bless you. We'll see you next time. |
Revised 2014-12-17