Participants: Dick Nunez, Greg Morikone
Series Code: BAS
Program Code: BAS000055
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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. |
Revised 2014-12-17