Participants: Jr., Dick Nunez, Greg Morikone, Moses Primo
Series Code: BAS
Program Code: BAS000049
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00:15 If you've ever experienced the pain of tennis elbow or the
00:18 frustration of carpal tunnel syndrome you'll want to stay 00:20 tuned for Body and Spirit coming up next. 00:24 ¤ ¤ 00:51 Hello, I'm Dick Nunez, wellness director at the Black Hills 00:54 Health and Education Center. Welcome to Body and Spirit. 00:57 Today we're going to be talking about tendon pain, but mainly 01:01 we're going to be focusing on carpal tunnel syndrome and 01:03 tennis elbow. It may not sound like a bid deal to a lot of 01:06 people but if you suffer from one of these conditions, it is. 01:09 And really if you get down to the basics of it what is it? 01:12 It's the tendon that's gotten inflamed wherever it's at 01:15 whether it's in the carpal tunnel groove of if it's the 01:18 common extensor tendon in the forearm. We can do something about that and help it 01:22 recover. I remember a man who was playing squash for years 01:24 and he had to stop playing for almost two years because he was 01:28 having such problem with tennis elbow. Then when he started 01:31 doing an exercise program of just basic movements and so 01:35 forth, within one month he was back playing again. So you don't 01:38 have to suffer with these conditions for years. There is 01:40 something you can do about it. In the Bible it talks about how 01:43 people would come to Jesus and he would heal everything no 01:47 matter how small the condition might be. Even though we're just 01:50 dealing with the tendons or dealing with hand strength, 01:53 people think it's a very minor issue. Well it's not. And the 01:56 Lord cares about every little thing. He even has the numbers 01:59 of our hair on our heads counted so we want to turn to him for 02:02 all things. And we're going to do that just now. We're going to 02:05 get start now. Helping me out today will be Moe and Greg. 02:10 We're going to start by going right after the area that is 02:15 affected in carpal tunnel syndrome and in tennis elbow 02:19 and that's the forearm area. I think we have to remember when 02:22 people talk about hand strength, and I have very small hands even 02:25 though once upon a time I was a shot putter, but the hands have 02:28 very little muscle tissue to them. Oh there's little bits but 02:31 nothing to give you direct strength. The strength in your 02:34 hand actually comes from your forearm. So the stronger your 02:37 forearm is the more hand strength you're going to have. 02:40 Obviously some people are going to have larger hands and it's 02:42 going to give them more leverage when they go to grab things or 02:44 pick things up. But I have relatively strong hands but 02:47 they're small. So we can do something about that. 02:50 We're going to start by just turning our palms over like this 02:53 and I'm going to back up with you guys and we're going to go 02:56 up and down just like that. 02:58 We're just going to do some wrist extensions here. As we do 03:01 that, it's working the muscles in our forearms. We want to get 03:06 a nice range of motion here. We can do a lot of repetitions. 03:10 We can use some weights if we want; we can use some cans or 03:14 some dumbbells. Just by doing this if you flex hard you should 03:19 even start to feel your forearms going into contraction. Okay 03:27 let's go ahead and do 10 more. There's 1, 2, 3, 4, 5, 6, 7, 8, 03:34 9 and 10. Now we're going to turn it the other way and now 03:39 we're going to do the flexors. The first batch of exercise was 03:44 for the extensors. Now we're turning it over so we have nice 03:49 balance of what we're doing here. This is stretching out 03:54 that carpal tunnel area. Now if you have to stop at home, that's 03:59 okay, because even though this may seem like a real simple 04:02 movement, the reality is if you're having problems or if you 04:05 don't have good strength in your forearms, this in itself 04:08 will start to burn and cause discomfort. You don't want to 04:12 take yourself to a position of pain. You hear that old adage 04:15 no pain, no gain. Well it depends what type of pain we're 04:18 dealing with. A little bit of muscular fatigue or a little bit 04:21 of lactic acid, that's all right but if we're getting structural 04:24 pain in a tendon, then we want to slow down or stop. 04:28 Since we're not using any resistance we find that we 04:31 should be able to do this type of movement. We're going to go 04:39 10 more. And now 5 more. And now what we're going to do is 04:47 we're going to rotate over and out. If we do this in a sequence 04:53 you'll find that you actually will start feeling it very 04:57 nicely in the forearm area. I know even my forearms are 05:00 starting to little fatigued as we keep going through this 05:04 motion. Again it's very simple. You could use some dumbbells 05:08 it would be a little more difficult. Keep it going. 05:21 Okay and we're down to our last 10 to go; 1, 2, 3, 4, 5, 6, 7, 05:30 8, 9, 10. Now we're going to lock our fingers together and 05:37 we're just going to stretch that out, stretch that area out. 05:46 Okay, let's hold that for 5 more seconds; 4, 3, 2, 1. Relax. 05:51 Okay. Now what we're going to do is we're going to do just 05:56 some simple hand opening and closing. Often times when people 05:59 have tennis elbow and they get all that pain right in through 06:03 the common extensor tendon they don't think they can do anything 06:05 and you ask them well can you close your hands or can you open 06:08 and close your hand. They'll say yeah I can do that and you can 06:11 see that there's a lot of jumping around in that area 06:13 when we do that type of movement and so we're going to do that 06:17 now. We're just going to take both hands at the same time 06:20 We're going to open them wide and close them. Open your hands 06:26 real wide and then close them. This will help bring fresh 06:31 oxygenated blood to that area and carry out the waste by 06:35 product. We know that healing is increased if we increase the 06:40 flow to the area. Now when we first traumatize an area, then 06:44 we don't want to use heat or do any type of exercise. We want 06:48 to ice it until it heals to the point and then we can go ahead 06:52 and start doing some exercise or doing some heat treatments or 06:56 what we're doing right now is we're doing a deep internal 06:59 massage of the tissues, if you will, because we're taking 07:02 oxygenated blood to the area and you should start to feel a 07:05 warmth. Whenever somebody lifts weights or works out, they get 07:08 what's called the body builders pump and the pump is the 07:11 engorgement of blood into that muscle tissue. Okay, let's do 10 07:16 more. There's 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good. 07:29 Okay, we're just going to shake them out there. Okay, any time 07:33 we deal with the body, even though we just spent a little 07:35 time working on the forearms, focusing on hand strength, 07:38 focusing on the carpal tunnel of the tennis elbow, we also 07:41 want to a total overall body workout. So we're going to do 07:44 that now. We're going to start doing some chest training. We're 07:47 going to take the hands and press together and as we do that 07:50 you also feel that stretch in your forearms some. Now we're 07:53 going to rotate, we're going to push out, we're going to draw 07:58 back, push out and pull back, push out, pull back. You want to 08:02 keep the tension on the hands at all times. If I were to come 08:06 over to Moe here, I shouldn't be able to pull his hands apart 08:10 Good. I'm sure Greg won't let me pull his hands apart. That's 08:17 good. Okay, let's keep that going. The harder we push the 08:23 more benefit we get. Some might remember the old Charles Atlas 08:27 dynamic tension. This is a little bit like what he used to 08:31 do except he was doing a lot of isometric stuff, but we try and 08:34 put range of motion in with that as well. Okay let's go 5 08:43 more times. That's 1 and 2, 3, 4 and 5. Okay let's cross over 08:51 back and forth, good. We look like a bunch of Egyptian dancers 09:04 here. Good. Keep going. Let's go 5 more each way. That's 1, 09:18 2, 3, 4, and 5. Good. Okay let's stretch the area out. Let's lay 09:28 back. Put your arms back and stretch, bring it across, pull 09:33 the shoulder blades out. Feel the stretch in the upper back. 09:41 Back again. Stretch the chest. Bring it across and pull. Good. 09:46 Okay now we're going to simulate a pull-down motion. We're going 09:51 reach up, we're going to pull back. Squeeze your shoulder 09:56 blades together. Come back up to the middle. You control how 10:00 hard you work even though we're not using resistance 10:04 except our own muscle tissue. But we still can squeeze and 10:08 contract those muscles real strong in the upper back. 10:12 We're working all the muscles around the scapulae, the 10:17 rhomboids and teres minor, teres major, the infraspinatus, 10:21 the supraspinatus, all those muscles back there that help 10:25 keep our good posture. It's very important. Okay, let's do 6 more 10:37 That's 1, 2, 3, 4, 5 and 6. Good. Okay let's reach out, pull 10:47 back. Now we bring in a little more of the latisimmus dorsi. 10:55 We're still working the rhomboids and the muscles in the 11:02 upper back, levator scapulae, all those that are tying in back 11:12 there. And we're going to go 8 more. Ought to be feeling that 11:22 your shoulders a little bit as well. Two more. Good. Okay. 11:29 Relax for a moment. Okay, arm up over the head. Let's stretch 11:37 those muscles out. Okay, let's hold that for 5 more seconds. 11:46 Four, 3, 2, 1. Switch. You want to pull just to a place where 11:55 you feel it stretch. You don't want to make it hurt. 12:01 5, 4, 3, 2, 1. Good. Okay we're just going to do some lateral 12:10 raises. We're going to go up. We're going to come to the 12:13 front, back and we're going to go down, up to the front, back, 12:18 and down. Good. Up. You want to focus on the shoulders as we 12:24 do these exercises. We can do a lot of repetitions this way 12:28 since we don't have resistance, but you can make it harder by 12:32 using resistance. If you need to stop and rest, that's okay as 12:37 well. Okay. Let's go 10 more. 1 and 2 and 3 and 4 good 12:57 and 5 and 6, focus on the shoulders, 7, 8, 9 and 10. Good. 13:10 Hands in front. Now let's go up and down, up, down, keep the 13:24 chest up as you do it. Up, down. Good. Okay, let's go 9 more. 13:35 You should be starting to feel your shoulders pretty well by 13:49 now. Three more. And last one. Okay good. Now let's roll the 13:57 shoulders up and back. This is still working the trapezius. 14:07 Also tying in the other muscles we've worked already. I always 14:16 think this one feels good especially for those who do a 14:19 lot of work in the office and so forth. This is an excellent 14:22 exercise to do. Three more. Okay now back the other way. Okay and 14:42 let's go 8 more. That's 1, 2, 3, 4, 5, 6, 7, and 8. Okay let's 14:54 shrug the shoulders straight up now and release them. Up, hold, 15:06 release. Up, hold it and release Up, release. Good. Keep going. 15:17 And up, and down, up, down, 7 more, up, down, up, hold and 15:28 down and 4 more, 3 more, good, last one coming up. All right 15:39 good. Turn your head to the side. You should feel the 15:42 tightness up there in that neck area. Okay, let's turn the other 15:47 way and turn again and turn one more time each way, turn 16:06 and turn. Okay good. We're going to do a combination exercise for 16:11 biceps and triceps. We're going to curl the arms up. We're going 16:15 rotate the wrists and push down Again this will be working the 16:19 rotation in the forearm area so it's still helping the condition 16:23 we're focusing on today which is the tennis elbow and the 16:27 carpal tunnel, keeping those arms strong and healthy. 16:31 So often people are spending their time on typewriters or 16:35 computer keyboards and they start to get a lot of pain in 16:39 there. Because they're stuck in one position they get that 16:42 inflammation. If you take a tendon and inflame it, it's 16:46 going to cause pain and if it starts coming out of it's 16:49 regular groove then it's going to hurt. Even things like 16:52 rotator cuff problems which we hear so much about. It's simply 16:55 a tendinitis condition that's going to exist in the 16:59 supraspinatus, infraspinatus, teres minor or subscapularis 17:02 which are the four muscles that make up the rotator cuff. 17:05 So even though rotator cuff injury sounds very scary in 17:08 reality a lot of them are just dealing with the tendinitis 17:11 condition. However, the tendons are very difficult to get to 17:13 because they're so deep. If you do have tendinitis, 17:17 by getting a good cross massage can be very helpful. A lot of 17:20 people will get inflammation up in their bicipital tendon which 17:24 is up in this region. That's a very common one for people, 17:27 especially if they do a lot of weight lifting and bench 17:29 pressing and things like that because it takes the body out of 17:33 a normal mechanics and puts a lot of stress right in here. 17:36 Ideally the body wants to bring things back and then come 17:40 forward to do the regular full range of motion. Okay? Let's do 17:44 about 10 more of these. You want to push it way down so you 17:47 contract the triceps at the bottom. Good. And 5 more. 17:56 That's 1, 2, 3, 4 and 5. Good job. Okay, for our legs today 18:04 we're going to do some lunges. We're going to do it a couple of 18:11 different ways. First we're going to lunge out to the side 18:14 and just to loosen the legs up we're going to come down. 18:19 Feel it stretch. Now let's rotate over to the other side. 18:25 And over. We're going to do these nice and slow. Okay. 18:35 Again. Okay let's go 10 more each way. There's 1. Feel it 18:45 stretch each time. Pressure on your quadriceps. Brace yourself. 18:59 There's 3 and 4 and 5. Five more 6, 7, 8. Two more times, 9, last 19:14 one coming up and 10. Good. Okay. Now what I want you to do 19:20 is lunge to the front. Hands on the hips. Lunge out, go down 19:24 touch your knee to the ground if you can. Back. Now switch 19:31 legs. Good and back. This is a more advanced exercise. If you 19:35 have knee problems then you probably don't want to do this. 19:39 You may want to just stay with squats or you can do a much 19:42 shorter lunge. These guys are going way down but you can just 19:46 lunge partially. Maybe I'll do that while you guys do that. 19:50 How does that sound? Sounds like a good plan to me. 19:52 Since I'm the host of the show I get to make those calls. 19:56 And I'm bigger than both of you. Chuckles. Okay keep it going. 20:05 This is a very good exercise for the hips and thighs. It's a 20:13 good compound exercise. Compound exercise means it does more than 20:16 one area. So, in other words, we're going to be getting real 20:18 good benefit from not only the quadriceps but also the 20:21 hamstrings. This is a great one for the gluteus maximus area. 20:26 Ladies oftentimes like this one because it's a good one to firm 20:31 that area up. Don't step off the stage. Okay, we're going 20:39 to do 10 more each way. There's 1 and 2, 3, there's 4. Good, you 20:56 guys are doing great; 5. Both these fellows have real nice 21:07 form on this, 6, 7, 8, 9, one more. Okay now, step out with 21:15 your other leg again now, step out, first leg. Okay now I want 21:20 you to bounce 10 times on that leg or up and down 10 times; 21:25 go down and touch the knee. There we go. This just gives us 21:30 a little bit of an isolation here and a good finishing 21:36 maneuver to fatigue the quadriceps thoroughly, 6, 7, 8, 21:42 9, 10. Switch, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Okay. I'm going to 22:02 have you stretch out. We're going to do it standing up. 22:04 You can use me as the wall. Okay grab an ankle. This is also 22:14 known as flamingo drill. Okay 7 more seconds, 5, 4, 3, 2, 1. 22:24 Switch. Okay, you should feel that in your quadriceps; 5 more 22:33 seconds, 4, 3, 2, 1. Relax. Okay, let's step to the edge of 22:39 the platform here. Put your hand on my shoulder again. On the 22:44 balls of your feet. You're going to go up and down on the calves. 22:48 Okay, for those at home you probably want to find a stair 22:52 step or get a block of wood, something you can go up and 22:58 down with and don't fall off. I suggest you brace yourself. 23:07 Good. Keep going. Okay let's go a little faster now. By varying 23:16 the speed we will vary the intensity of it. Okay. Now slow 23:26 down again. Good. Now speed it up. Chuckles. Okay and 5 more 23:36 slow, real slow. Way up high. Up, now hold it at the top, way 23:44 up high, hold that up there, hold it, hold it. Now stretch 23:52 down. Okay hold that, hold it. Okay good. All right. Now let's 24:00 stretch those areas out and stretch the hamstring in the 24:06 back of the knee. Okay and let's hold that for 10 more seconds. 24:16 Five, 4, 3, 2. Switch. And if you can you can grab your ankle 24:22 and pull down a little more and give yourself a little extra 24:29 stretch there. And let's go 5 more seconds, 4, 3, 2, 1. Okay. 24:36 Step back. We're going to press the heel to the ground. 24:39 Stretch the calf and let's hold that for 5 more seconds, 4, 3, 24:52 2, 1. Switch. Press the heel down and 10 more seconds 25:02 5, 4, 3, 2, 1. Good. Okay let's put the hands behind the back. 25:09 We're going to do some abdominal low back work. We're going to 25:15 blow out. We're going to contract the abdominal wall. 25:19 Then we're going to bend at the waist, we're going to come up, 25:24 keep the abdominals contracted. Then lay back, blow out and over 25:30 up, lay back, good. Keep those abs tight. You can get a real 25:35 good feel off this exercise even though it's fairly simple. 25:40 Lay back, you feel those abs stretch, blow out, bend over, 25:45 up, back. Good keep going. Back, and back, good. Try and isolate 26:10 each one. Blow out as you come forward, lay back, blow out, 26:20 Lay back, we're going to wait more. Contract the abs and we're 26:36 down to our last 5. And 2 more. Okay good. Okay let's finish up 26:51 with just some easy trunk rotation, turn, turn, turn, good 27:08 Five more each way. There's 1 and 2 and 3 and 4 last one and 27:19 5. Okay. Thanks a lot fellows. If you have problems with carpal 27:28 tunnel or if you have problems with tennis elbow get into a 27:33 regular routine. Do something. Get the hands moving, get the 27:38 forearms moving and you'll be amazed at how fast they come 27:42 around. And claim the promises of God. Remember you can do all 27:45 things through Christ who strengthens you. 27:47 That's according to Philippians 4:13. 27:49 God bless you. I'll see you next time. |
Revised 2014-12-17