Body and Spirit

Hip Pain

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Greg Morikone

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Series Code: BAS

Program Code: BAS000055


00:02 The following program is designed to demonstrate
00:04 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 Stay tuned for Body and Spirit.
00:17 Today we're gonna talk about hip pain.
00:48 Hello, I'm Dick Nunez, Wellness Director
00:50 of the Black Hills Health and Education Center.
00:52 And welcome to Body and Spirit.
00:54 Today we're gonna be talking about hip pain.
00:56 I've seen a lot of people go through this type of tragedy
00:59 where they have trouble even walking.
01:01 I remember a woman who came out to our center
01:03 and she was in a position where she was looking
01:05 to have hip replacement surgery.
01:06 And she didn't know what to do and her doctor said,
01:09 well, it might be beneficial for you to go out
01:11 there and just see if you can get stronger,
01:12 it will help you recover from the surgery faster.
01:15 Well she came out for just a couple of weeks,
01:16 worked on a regular basis and when she went back
01:19 to see her doctor, the doctor had some very good news for her.
01:21 You no longer need the hip surgery,
01:23 you've gotten strong enough
01:25 that you can stabilize your hip now.
01:26 So when people are battling with hip pain,
01:29 they really don't realize that there is hope for them
01:32 as long as they still have the movement.
01:34 So, today we're gonna talk about that
01:35 and show you some things you can do at home.
01:37 So, today helping me out will be Greg, so let's get started.
01:43 Greg, while you're out over there,
01:44 you could go ahead and get our towels for us.
01:48 We'll get the show on the road here.
01:50 Today we've added another feature to our program,
01:54 another very expensive piece of exercise equipment here.
01:57 Chairs. Often times when we do out program,
02:00 we're assuming everybody can stand up and move around
02:03 and do the things we do but often times they can't.
02:06 So today's program we're going to do everything
02:07 sitting down there. Greg, how does that sound?
02:10 Sounds good. It sounds just fine to you, okay?
02:12 So we're gonna make ourselves comfortable here
02:13 and now while we are sitting down,
02:14 we can still do the things
02:16 that we have been doing all along.
02:18 So we're gonna start, Greg, by just,
02:20 we're just gonna warm ourselves up
02:21 a little bit here with our arm circles.
02:28 And we're just assuming that the person
02:30 isn't gonna be able to really stand up very well.
02:32 Even if somebody is sitting in a wheel chair,
02:34 they can do these exercises.
02:36 Okay, let's go the other way now.
02:45 We have to coordinate our sequences,
02:46 we don't hit each other.
02:50 Okay, now let's take our towel and we're gonna bring it back
02:54 to our chest and push out.
02:58 We're simulating a bench press type motion here.
03:06 And keep pressing out.
03:12 Okay, we're going to do ten more.
03:18 Good. You want try feel the chest contract
03:21 when we get to the extension point
03:25 and draw the scapula back as we push out.
03:29 Let's do about three more here.
03:35 Okay, now we're gonna bring it towards your upper chest
03:38 and we're gonna push up just a little bit at an angle,
03:42 not in front of us.
03:45 This will be simulating an inclined press.
03:54 Let's do two more.
04:00 Okay, let's slow down, relax for a moment.
04:02 Now, we're gonna squeeze the hands together.
04:05 Push hard. Just going to do a static contraction here.
04:09 And now let's move the hands out away from us.
04:12 Keep the pressure on, hold it tight out there.
04:17 Okay, let's draw it back in towards us.
04:20 Put it up in a little prayer type position and push hard.
04:25 Push hard at the whole hand, dominate the palm area.
04:30 Once again the harder you push,
04:32 the more you get out of it.
04:35 Okay, relax. Okay, sitting from the side here,
04:39 we're gonna just raise our arms up at the side, back down.
04:49 We're now focusing on the shoulder area,
04:52 on the trapezius, which is the muscles coming off
04:56 the neck on each side.
04:59 Okay, now let's go to the front.
05:04 Now working at frontal aspect of the shoulders.
05:10 Okay, now what we're going to do is put a little variation to it.
05:12 We're gonna alternate it.
05:14 Just make it come up and down.
05:19 This can also be done with dumbbells,
05:22 somebody wants to add more resistance to it.
05:28 This won't be as high and intense
05:29 as some of the workouts we've done.
05:31 But once again, we're assuming
05:32 that the person doing it is having trouble getting around
05:36 or has hip pain or might even be restricted
05:38 to a wheel chair.
05:44 Okay, let's go out to side again.
05:50 By using dumbbells, we get a good effect
05:53 on this regardless of a person's strength level.
05:57 Okay, let's just hold that.
06:00 Okay, we're going to trying to hold that for 30 seconds,
06:02 Greg, as we try and get a little stimulus
06:04 with the shoulders on this.
06:08 The static hold is simply a means of totally fatiguing
06:12 the muscle fibers, in this case,
06:14 we're trying to fatigue the fast twitch fibers,
06:16 which are the strongest fibers
06:18 but also need the most time to rest.
06:20 Often times, people think that they need to do
06:22 lots of different sets, in order to get an effect
06:25 on their training, really they don't.
06:26 They simply train hard and doing what they do,
06:30 just three times a week for 20 minutes,
06:34 is all they need to do as far as strength trainer.
06:36 It's all I do nowadays, I used to do seven days a week,
06:38 four hours a day. Now it's down to about three times
06:40 a week for 20 minutes,
06:42 and maintain a high level of strength.
06:45 Okay, I think we're just got done, Greg,
06:47 how's it feeling there? Okay,
06:49 all right, let's go in for a down.
06:51 Okay, let's put, bring the arm across
06:53 and let's stretch the shoulder.
07:00 Okay, now switch to the other side.
07:06 We want a nice steady stretch,
07:07 don't want to bounce into it.
07:09 Oh, you don't want to feel yourself
07:11 going into discomfort, you just want to have a nice,
07:13 steady feel in that stretch.
07:16 Okay, let's take our towel.
07:18 Move over the head.
07:21 We're gonna bring it down to the side,
07:24 and a reverse over.
07:26 See which way you're going.
07:32 Okay, go a just a little slower, Greg.
07:36 Now this exercise, we're working
07:37 on the Latissmus Dorsi area.
07:39 So we should feel it stretching through
07:41 there each time we pull down Latissmus Dorsi.
07:44 Like the big muscles going down the side
07:46 from under the armpit, down below the ribs.
07:56 We want to give ourselves resistance both ways
07:58 as we pull hard on the towel.
08:05 Okay, let's go ten more.
08:08 There's one, and two and three,
08:16 focus on Latissmus Dorsi,
08:17 probably feeling the-- shoulders a little bit too.
08:25 Six, seven, three more times,
08:31 eight, nine, last one
08:37 and ten. Good.
08:39 Okay, let's take an arm up over the head
08:44 and we're gonna stretch the Latissmus Dorsi out.
08:52 Okay, reverse the other side.
09:02 Okay, and relax.
09:03 Okay, now what we're gonna do is we're gonna imagine
09:06 we have dumbbells in our hands,
09:07 we're gonna turn our hands palms up,
09:09 we're just gonna curl our arms up and down.
09:15 Now by doing this, we're not using any weights,
09:19 so one might assume that it's really simple.
09:22 But if you do it properly and you really focus
09:25 on what you're doing, you can still make the arms work
09:28 even though you're not using any weights.
09:31 You can still flex your arms hard, just squeeze up.
09:36 So basically you're creating the resistance for yourself,
09:38 you're acting like there's still weights in your hands
09:42 and you're doing curls.
09:44 So, you're flexing the biceps each time you curl up.
09:50 And as we curl up, we wanna turn our,
09:52 turn out hand out a little bit
09:54 which is called supination.
09:57 So now as we're trying to touch our pinky
10:00 to our shoulder if our arm would go up that high.
10:03 Okay, let's go from that position
10:06 to the up position now.
10:08 And reach out and squeeze down.
10:20 We're going to get a good reach out on that
10:22 and a good contraction as we flex the arms down.
10:28 Let's do two more. Good.
10:35 Okay. We need our towels again,
10:37 we can do our triceps exercise
10:40 from the seated position, we're gonna pull down
10:42 and press back up, extending the arm all the way up.
10:57 Okay, let's do three more.
11:03 And one more time.
11:06 Okay, switch the other side.
11:15 Let's go five more here.
11:19 There's one, two three, four,
11:25 last one coming up five, good.
11:29 Okay, now for those who are just using a chair,
11:32 we can do a modification of our triceps exercise,
11:36 you can go ahead and put your towel down. If you're obviously
11:39 in a wheel chair, you won't be able to do this.
11:40 But we can come off the chair
11:43 and low ourselves down and push up.
11:46 These are called bench steps.
11:52 This is a little more advanced exercise,
11:55 but an excellent one for the triceps area.
12:00 Okay, let's do five more and two more.
12:09 Okay, good. Also you can do those with bent knees,
12:14 why don't you do a few more of those.
12:15 Greg can down them with the bent knee.
12:17 Bring it more to a 90 degree bend.
12:19 Okay, now when you do the dip you can actually
12:23 assist yourself with the legs,
12:24 to make it a little bit easier.
12:27 Okay, good. Now the reason why I arranged these chairs,
12:32 if you're just tuning in, as we're dealing with people
12:35 who might have hip problems.
12:36 So we're gonna start focusing on that now.
12:39 And we're gonna start by just putting our legs out
12:42 straight and contracting the muscles and the legs,
12:47 as bestwe can. We're gonna spread the legs apart now.
12:50 Come back in.
12:58 Any time we deal with hip pain,
13:00 there are lots of muscles we need to focus on.
13:03 Most hip pain is either gonna be caused
13:05 from an arthritic type condition
13:08 or it's gonna be caused from an osteopathic type condition,
13:13 or it can be from an injury.
13:15 Or it could be some connective tissue problems.
13:20 Regardless of what the root cause is,
13:23 often times hip pain is merely caused
13:26 from lack of movement, weakness of the muscles,
13:31 and improper circulation.
13:34 Okay, we start back with our feet apart a little bit,
13:37 now we're just gonna turn the toes in and turn them out.
13:44 There are rotators in the hip.
13:46 That's what called the six deep lateral rotators
13:48 of the hip and they're all underneath
13:52 the gluteus maximus muscle.
13:55 But all very important for hip stabilizing,
13:58 there are muscles specifically just designed
14:00 to hold your hip in a proper area.
14:05 So we're just trying to focus on those areas right now.
14:11 Okay. Let's do five more here.
14:14 There's one, two, three, four, five, good.
14:22 okay, now for those who maybe at home,
14:28 they may have in their stuck in a chair,
14:30 they may have trouble doing an exercise where they can actually
14:33 get a good isolation of the abductors.
14:36 Greg, what I want you do is,
14:38 I want you to land your side right here,
14:39 and I'll stay in the chair.
14:44 Okay, what we're gonna do is-- we're trying to assimilation
14:47 of an abduction or what it is kind of raise the leg up,
14:50 you will be able to get more of a direct effect
14:53 because you are on the floor.
14:55 If you are stuck in a wheel chair,
15:00 you are not able to get up
15:02 so was we will
15:04 I make, Greg do the harder part.
15:07 I feel like Marlin Perkins on the Mutual of Omaha,
15:11 "I'll stay in the truck while Jim goes out
15:13 there and wrestles that deadly alligator.
15:23 Okay, switch over to the other side.
15:27 We're gonna raise the leg out to the side
15:30 and feel a stimulus in the hip.
15:44 Okay, let's do two more.
15:49 What we're gonna do, Greg,
15:50 is we're gonna go and-- turn back towards me again.
15:53 We're gonna assume the person can get out,
15:55 it's a little bit more difficult to do the abductor
15:58 on this but I want you to bring your left leg out,
16:01 that's your right leg, oh I am sorry, you're--
16:05 Okay, there you go.
16:06 Okay, now raise your leg up.
16:09 Good and back down, raise up.
16:12 You're going to be limited on your range of motion there.
16:15 Okay, we're going to bring it up.
16:17 So at least we can get some contraction
16:19 of the abductor area there. keep you this way.
16:26 There are lots of different exercises
16:28 people can do, for the body.
16:32 What I found in my career
16:34 there are no magical exercises.
16:36 They all work together for the good of the whole.
16:39 Somebody may come up with the latest playing
16:43 an exercise has gonna through a metamorphosis of exercise.
16:46 Over the years, people obviously think
16:48 that they should be in great shape
16:50 and often times they're not.
16:52 Okay, switch around.
16:53 I remember when the dancer exercise craze came out,
16:58 and people started jumping around to the latest music
17:02 and parades of tights and we had a lot of problems
17:05 with joint pains back then, because when we were bouncing
17:07 on hard surfaces and hip pain was very common.
17:12 Knee pain, so they went to the step aerobics
17:15 and over the course of time,
17:16 they start bringing in exercise bands
17:19 so they can do the upper body along
17:20 with the lower body and-- then they started coming up
17:23 with cycling or spinning classes
17:25 and now we have the latest and greatest
17:27 which is called a tybo, now you learn
17:29 how to kick you're friends same time.
17:32 Body minder exercise and there is no magic
17:36 exercise it all works together for the good
17:39 of what we're trying to accomplish.
17:40 Okay, good. Come, Greg, get back in the chair now.
17:44 Now because our chairs are a little bit low,
17:47 we're gonna have to do a modification here,
17:48 so I want you to brace a leg.
17:50 We're just gonna do an extension in a leg curl.
17:53 So you're gonna stimulate going out
17:55 and pulling pulling back, similar to what we have done
17:57 with the bicep, mix up now, we are focusing on the leg,
18:02 trying to all the way up and curl back so we're simulating
18:05 the leg extension and the leg curl.
18:14 Good, bring that leg all the way out.
18:18 Okay, we're gonna do it five more times.
18:24 Three more. Last one. Good job.
18:31 Okay, switch over. Again, on this exercise,
18:37 this is one where you're going
18:38 to dictate how hard to go.
18:41 if you feel strong you can go ahead and contract
18:44 the muscles hard each way as you focus on flexing them.
18:49 If range of motion is difficult,
18:51 simply doing this would be very beneficial for you,
18:53 because we start stimulating oxygenated blood to the area.
18:57 I've seen people a long time with injuries,
19:01 then they simply would start getting better foods
19:03 if they start some movement.
19:07 People have things like tennis elbow,
19:09 we will have it for a long time and you get them
19:11 in a simple exercise routine and pretty soon
19:13 their tennis elbows is totally gone
19:15 and tennis elbow is simply.
19:17 Okay, that's good, an inflammation
19:19 in the common extensor tendon in the forearm cause
19:24 often times from play a game like tennis.
19:27 But also just by doing things
19:29 that the body is use to you're even typing,
19:31 it will start to get some information
19:33 that common extensor tendon and if they simply start
19:36 the exercise area, they bring the oxygenated blood
19:38 to the area took ways and they started getting more healthy
19:41 So the same thing with the hip or any joint
19:44 we are dealing with as we exercise
19:46 we are gonna be bring oxygenated blood
19:47 to that area taken the waste by product out,
19:49 and we're gonna enhance the health process.
19:51 Okay, now we're gonna do another modification of legs.
19:54 We're just gonna put one leg out and we're gonna raise it up
19:57 in a straight position,
20:00 we're gonna try and do that 20 times.
20:06 This is an excellent one for the quadriceps,
20:10 although we are gonna fill this a little bit
20:11 in the hip flexors as well.
20:18 Let's go, three more.
20:22 Okay, now bend the knee slightly,
20:23 and let's do some more.
20:25 Keep the knee the same bend the whole time.
20:34 And you should start feeling an ache in your thighs.
20:35 You are feeling that, that's good.
20:37 You know I'm feeling it.
20:42 But my leg's heavier.
20:44 Do you wanna lift mine for a while?
20:51 Okay, good. Okay. One thing that people often times find,
20:56 we're switched over to the other leg now.
20:58 Starting to do the straight leg raise.
21:00 They find that even with a program
21:03 where there is no weights at all, I know you found this,
21:06 Greg, in the time that you've been working with me that.
21:08 That you can get a pretty good workout
21:09 without any weights, can't you?
21:15 Okay, let's go ten more.
21:19 In fact, Greg was telling me he was thankful
21:21 he's involved with the show, 'cause
21:22 it's getting me motivated to get back into shape,
21:24 but it doesn't look like you're really out of shape.
21:30 Okay, let's do the slight bend of the knee now, okay.
21:33 Let's try and do 20 more.
21:40 This is an excellent one for people
21:43 who have knee problems as well.
21:45 What we're trying to do is we're just trying to focus on
21:47 strengthening the area of the hip.
21:50 Once again we've talk before that
21:51 everything works together.
21:53 So, obviously if the-- quadriceps and the hamstrings
21:56 are strong that's gonna help the hips as well.
22:00 Okay, good. Now, it's a little difficult
22:02 for people to stretch their quadriceps and so forth
22:05 when they're sitting in a chair
22:07 or if they're stuck in a-- wheelchair, but we still can.
22:09 So, we're gonna come up and we're gonna pull,
22:12 we're gonna try and pull the knee or pull the leg in,
22:14 don't let the knee up,
22:15 and you still should at least feel a little bit
22:18 in the quadriceps area.
22:22 Okay, let's switch to the other side.
22:28 And try and feel that stretch in that quadriceps area
22:30 as we pull that leg in.
22:33 Pull it for about five more seconds.
22:39 Okay. Let's bring the other leg up again,
22:42 but this time we're gonna put the hands behind the knee,
22:45 and pull up towards us, so we feel the stretch
22:48 in the gluteus and the hamstring area.
22:52 Okay, we're gonna hold that for about 10 to 15 seconds.
22:57 Okay. Let's switch to the other side.
23:05 Try and feel that stretch area.
23:10 Three more seconds. Okay.
23:16 We're gonna do a modification
23:17 of our leg press with a towel.
23:20 Greg, we're gonna have to grab the corners
23:22 would give us a little more room here?
23:23 These towels are actually a little short
23:25 for what we wanna do, but we'll make them work.
23:27 We're just gonna put it under our foot here,
23:31 so we can use it as a resistance
23:33 as we push our leg out and draw it back in.
23:37 So, we're giving ourselves some manual
23:38 resistance for a leg press effect.
23:43 So, for those who have restricted movement,
23:46 this will be very helpful for you.
23:49 Especially at the bottom,
23:51 where you can feel it get a good,
23:52 excuse me, get a good stretch in the back of the leg
23:56 as you extend the leg out.
24:03 Let's do five more, Greg.
24:10 This will be excellent for helping strengthen
24:13 the area around the knee.
24:18 Okay, let's switch the other leg.
24:22 A little longer towel though would give us
24:25 just a little better effect, wouldn't have to stretch out
24:28 onto it quite so much.
24:36 Greg, let's go and do five more.
24:38 You wanna focus on pulling back as well,
24:44 when you're doing this.
24:48 Two more times. Okay, good.
24:55 Okay, you go ahead and rid of the towels there.
25:01 Now, we're gonna do is some abdominal training.
25:03 And even though we might be in a chair and somebody
25:07 might be confined to a chair,
25:08 but we can still get an abdominal crunch
25:10 by just sitting in this position and coming back.
25:15 We had a young man come to our program
25:18 who had spina bifida.
25:19 There's no way he was gonna be ever gonna be able
25:22 to get up, but he was determined
25:23 to do as many exercises as he could.
25:26 And this young man was a great inspiration
25:29 to all the guests that were there,
25:31 as they saw him continue to workout regardless
25:34 of his handicap there.
25:37 And even today he still continue
25:40 with his exercise program
25:41 and staying helping him to stay fit and strong
25:43 and he found a new way of life form,
25:46 so for his self-esteem.
25:50 And you'd notice both, Greg
25:52 and I are touching our abdominal walls, we do this,
25:54 often times when you touch a muscle you can actually feel
25:57 the contraction even more.
26:00 So, even you might be sitting in a chair at work
26:02 or wherever you might be,
26:05 and you can still if you're feeling a lot of tension,
26:08 you can do some exercise,
26:09 contracting the abdominal walls
26:11 is an excellent way of doing that.
26:14 Something a simple as that.
26:15 And also you wanna remember that we wanna exhale
26:17 on the way forward and try and blow
26:20 the abdominal muscles in.
26:22 So, we're pushing out, we don't want
26:24 an expansion of the abdominal wall
26:25 we simply want it to contract.
26:30 Okay. Greg, let's go ahead and see if we can turn.
26:33 You can use the chair to help to give
26:35 you a little extra turn.
26:39 Okay. Let's go the-- other way, and turn again.
26:48 And one more time, turn.
26:53 Okay, yeah, Thanks a lot, Greg.
26:58 We find people that have problems with their hips,
27:01 but they don't realize
27:03 there is something they can do about that.
27:05 We know in the Bible that Jesus
27:06 says in several occasions,
27:08 "Get up, take up your bed and walk."
27:10 So, we know that the Lord wants us
27:11 to get up and move again.
27:12 He doesn't want us confined to a situation
27:15 where we're not gonna be able to do things.
27:17 I've seen people that have become dependent upon a cane,
27:22 and once they get rid of cane they realize that they can do
27:24 just fine without it.
27:26 I've also seen people that are confined to wheelchairs
27:28 that are able to get up out of those wheelchairs
27:30 because they now start doing regular exercise program.
27:33 I've seen amazing things happen.
27:35 And God has promised us that if we do things
27:37 and follow His way, the miracles will happen.
27:40 And if we claim the promise of Philippians 4:13 that,
27:43 we can do all things through Christ who strengthen us.
27:46 We can indeed expect great things.
27:48 God bless and we'll see you next time.


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Revised 2014-12-17