Participants: William Brauer, Jason Maxwell, Dick Nunez
Series Code: BAS
Program Code: BAS000066
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 If you've ever experienced hip pain 00:17 and wonder what you can do about it, 00:19 there's good news for you. 00:20 Stay tuned and find out what it is next on Body & Spirit. 00:53 Hello, I'm Dick Nunez, exercise physiologist, 00:56 Principal of Miracle Meadows in Mountain State 00:57 Leadership Academy from West Virginia, 01:00 welcome to Body & Spirit. 01:02 Today, we're gonna be talking about hip training. 01:04 Hip training is something that we don't 01:06 always understand a lot about it 01:07 and don't realize that there's a lot we can do 01:09 to make our hips stronger 01:11 and avoid some of the pitfalls that come our way. 01:13 I remember while I was a Wellness Director 01:15 at the Black Hills, we had a woman come out 01:17 to the program simply to be with some of our friends. 01:20 She was coming out there because her doctor said, 01:22 maybe if you go out there and do some exercise, 01:24 it'll help you because you're in line 01:25 for a hip replacement surgery 01:27 and it'll help you to recover faster if you're stronger. 01:30 So she did her workout, and in two weeks 01:33 when she went back home, the doctor checked her out 01:35 and said, you no longer need the surgery. 01:38 Your hip is strong enough now. You can keep going. 01:40 As long as you keep exercising, 01:42 there shouldn't be any problems. 01:43 So by doing a regular exercise program for your hips, 01:47 you can find that you can have 01:48 a good healthy life in that area. 01:51 Also, many elderly ladies worry about 01:53 the fact of breaking a hip because of osteoporosis 01:57 or something on those lines. 01:58 The exercise we're gonna be doing 01:59 will be helping to stabilize that area. 02:02 I believe we're ready to get started. 02:03 Helping me out today will be Will and Jason, 02:06 both students of the Mountain State Leadership Academy. 02:12 And we're gonna do this one sitting down because 02:16 often times when somebody has hip pain, 02:17 they can't get around very well. 02:19 So let me move my chair just a little bit, 02:21 and let's all have a seat. 02:23 We'll get all comfortable here. 02:24 Now we need to be sitting in good posture here. 02:27 One of the things we can do is use our own body 02:30 to help stimulate the muscle. 02:32 So what we're gonna do fellows, 02:33 is we're gonna put our fist 02:35 in between our knees like this. 02:38 Get your feet apart a little bit, 02:39 or your hip-- legs apart 02:40 and we're gonna squeeze in and we're gonna back out. 02:44 And so we're using our arms 02:48 to be the resistance as we do this exercise. 02:52 We're gonna do quite a few repetitions. 02:58 And while one is doing this, 02:59 it naturally gives somewhat of a arm exercise too 03:02 as they're pushing against themselves. 03:05 This is working the abductor region of the hip 03:08 and we're gonna do 30 repetitions. 03:10 I've got 12 there, so let's keep going. 03:14 Should be feeling it on the inside there. 03:17 Can you feel it, Will, at all? Yeah. 03:19 Okay, Jason? Oh, yeah. Okay. 03:25 and let's go 10 more. 03:27 Squeeze it in and squeeze, and squeeze. 03:36 And there's seven, and eight, and nine, 03:40 now squeeze hard just squeeze against your fist hard 03:45 and keep squeezing there squeeze, squeeze. 03:50 We're gonna hold that for 10 more seconds, 03:53 one, two, three, four, five, six, seven, 04:00 eight, nine and ten, good. 04:05 Now we need to do the opposite aspect of it. 04:07 We just did the abductors on the inside of the thigh. 04:09 Now we need to do the abductors, 04:11 which are on the outside. 04:12 And we're gonna do that by pushing in with our hands 04:16 spreading our legs out, 04:18 so it's just the opposite move. 04:22 As you start this, you may not have 04:23 a very good range of motion 04:25 but as you get more and more fit, you should be able 04:27 to get your legs out further and further. 04:29 This one, you also probably will feel 04:31 in the gluteus maximus or the buttocks area. 04:37 Then you'll probably feel this 04:38 somewhat in your upper body again. 04:39 So really, it's going to be 04:41 somewhat of a compound exercise, 04:43 meaning it's getting multiple muscular groups here. 04:51 Again, we're gonna do a lot of reps. 04:58 There's 18, 19, 20. 05:01 We're going for 30, one, two, three, 05:07 four, five, six, seven, 05:12 eight, nine and ten. 05:16 Now bring your legs back together 05:17 and push out against it 05:19 and try and make it somewhat of a static move 05:22 while you're pushing against it 05:23 but holding off with your arms. 05:29 Might feel that in your chest a little bit too. 05:33 Okay, let's do it for 10 more seconds, 05:35 one, two, three, four, five, six, seven, 05:43 eight, nine and ten, relax. 05:47 All right, it's good, good. 05:49 Let's put one leg out 05:52 and we're gonna turn the toe in 05:53 and turn it out, in and out. 05:57 Kind of a simple exercise but very effective one, 06:05 as we work the rotation aspect. 06:07 Again, we're gonna be looking for a lot of repetitions. 06:12 We'll do 30. 06:14 It's 13, 14, 15, 16, 06:21 17, 18, 19, 20, 10 more. 06:27 And one, two, three, four, five, 06:34 six, seven, eight, nine, and ten, good. 06:42 Other leg, turn, out, and turn. Good. 06:50 For those at home who want a more intense workout, 06:55 probably today is not gonna be your day, 06:56 but there's plenty other programs 06:58 in the Body & Spirit repertoire 06:59 that will give you really strong workouts. 07:05 This program is designed to try and meet the needs 07:07 of as many people as possible. 07:09 And there're a lot of people out there 07:10 who just have trouble moving around. 07:12 So this type of a program 07:14 should be very beneficial for you. 07:17 10 more. 07:21 We kinda look like a dance course lying here, right? 07:23 All in uniform, five more, 07:29 two, three, four, and five. Good. 07:35 You could feel that at all? 07:36 Yes. Yeah. 07:37 Now we're gonna do some leg extension exercise 07:40 and that's where we extend the leg out 07:42 but we're going to actually try 07:43 and make this a little more difficult. 07:45 Now for those at home who are struggling 07:48 with any type of leg movement at all, 07:50 just simply by extending your leg out 07:53 is probably going to be adequate amount of exercise 07:56 but for you guys and for myself 07:59 and for those who might be a little more fit, 08:01 we're gonna use our other leg as resistance. 08:03 So we're gonna put our right foot over our left 08:08 and so when we extend our leg out, 08:10 we're actually adding resistance with the other leg. 08:17 And this will give us a good leg stimulus. 08:21 We'll do a lot of reps here as well. 08:23 If you need to stop, that's okay. 08:25 Quadriceps muscles are a large group. 08:28 It's made up of four muscles, that's the name quad. 08:32 And they can take a lot of abuse. 08:33 They're really the most aerobic fibers 08:35 we have in our body. 08:36 It's the thing that can keep us going for a longtime. 08:40 So because of that, they can take a lot of burning 08:43 or a lactic acid build up before they finally shut down 08:46 and that lactic acid is what causes the discomfort 08:49 that we may note with exercise of this nature. 09:00 And I think that's 30. We're gonna do 10 more. 09:02 Feels so good, I just can't stop. 09:05 Three, four, five, six, seven, 09:11 eight, nine, ten. 09:15 And the nice thing about this is we're only doing 09:17 the top will apply 15 to 20 degrees 09:21 as we do this and by doing that, 09:24 we really protect the knee, 09:25 but yet still get good a stimulus on the quadriceps. 09:27 Could you feel in your thighs? 09:29 Will, could you feel in your thigh? Yeah. 09:31 Now as you notice both these fellows sitting next to me 09:34 are probably considerably younger than I am 09:37 and so if I can make their legs burn a little bit 09:40 you can see where it can be very beneficial 09:42 for anybody of any age, any walk of life. 09:44 They're still going to get benefit. All right. 09:47 So what do we need to do next? 09:48 Well, we need to do the other side, right? 09:50 So just drape the leg over and start our exercise. 09:56 We're gonna do 40 of them. 10:04 I discovered these by accident one day 10:06 when I was just going through some training programs 10:09 with some seniors and tried to figure out 10:12 a way of putting some resistance to this exercise 10:14 and drape my foot over and go, wow, there it is. 10:17 So sometimes we discover things just by accident 10:20 as we try and help people with their exercise program. 10:25 Somebody can also use like an ankle weight 10:27 when they do this. 10:31 Again, it's fine to do this with no resistance at all, 10:34 just using your own leg going through the range of motion. 10:38 That's fine, you're still gonna get to develop 10:40 when you need and get the muscles encouraged 10:42 to go through range of motion and start contracting. 10:47 And we've got five more to go 10:49 one, two, three, four, and five, good. 10:56 All right, now we need to try and get the back of our legs 10:59 and so we might wonder how we're gonna do that 11:01 by sitting in a chair, but we're gonna try. 11:03 What we're gonna is put our leg out, 11:06 dig our heel into the ground 11:08 and just push statically for 10 seconds. 11:11 So one, two, three, four, five, 11:16 six, seven, eight, nine, ten. 11:20 Now let's move it about 6 inches 11:23 okay, and go again, one, two, three, 11:27 four, five, six, seven, eight, nine, ten. 11:35 Again more, put the foot flat and pull back 11:38 one, two, three, four, five, 11:42 six, seven, eight, nine, ten. 11:47 Other leg one, two, three, four, 11:53 five, six, seven, eight, nine and ten. 11:59 Move it in about 6 inches, 12:02 one, two, three, four, five, 12:07 six, seven, eight, nine and ten, 12:12 move it flat, pull one, two, three, 12:17 four, five, six, seven, eight, nine, ten. 12:23 Now, although it looks like we're just sitting here, 12:25 reality is there's pressure on the foot 12:27 and we're pulling back, 12:29 still trying to contract the muscle. 12:30 Now we're gonna through this sequence one more time, 12:33 pull back with your left leg again and curl. 12:37 Now while we're doing these exercises, 12:40 this is really an excellent way of rehabilitation, 12:42 we do static movements in various ranges of the motion. 12:46 Okay, let's move it 6 inches and squeeze 12:58 and now let's move it to the flat position 13:02 and let's pull. 13:03 It's very important to keep pulling back, 13:05 contract the muscle. 13:06 If you want to reach under your legs, 13:08 you can feel the hamstring muscles 13:10 and you feel them actually going through the contraction. 13:13 By touching the muscle, 13:14 you can sometimes encourage it to contract more. 13:16 Lot of people go through exercise and say 13:18 where do you feel that out and they have no idea. 13:20 They know it just gets making--makes them tired. 13:22 Okay, let's put the right leg back out, 13:26 press down, and you can also take this one at your pace. 13:32 The harder you push, obviously the harder it's gonna be. 13:34 And you can make this very, very difficult. 13:37 Now if you can make yourself standup from this position, 13:39 then you know you're really getting strong. 13:41 Okay, let's move back 6 inches and pull hard. 13:52 Can you feel those muscles contract? 13:55 Will, you got that? Okay. 13:58 We're gonna hit the last position now 14:00 as shift and pull for 10 seconds, 14:03 one, two, three, four, five, 14:08 six, seven, eight, nine, and ten. 14:13 Now we're gonna take our knee 14:14 and pull it up towards our chest so stretch out 14:22 and let's hold that for 10 more. 14:24 One, two, three, four, five, 14:29 six, seven, eight, nine, ten. 14:33 Now while we have it up here, 14:35 let's take it from this position 14:36 and pull, pull, and drape over. 14:41 Put your hand over here, Jason, okay. 14:44 Pull it up towards you. 14:45 There you go and hold that. 14:48 You're pretty flexible. 14:50 One, two, you look too comfortable, 14:52 three, four, five, okay, let's put this up over your head, 14:57 seven, eight, nine, and ten. 15:02 Okay, pull back. 15:04 It's amazing we can do just sitting in a chair, isn't? 15:11 So next time I see you guys just sitting there 15:12 bored in class, I'm gonna tell you to do 15:14 some leg exercise here. 15:19 Five more seconds one, two, three, four and five. 15:25 Now we're gonna grab a hold, pull up toward you. 15:32 You should really feel this in your gluteus area, 15:35 then your hip area. 15:36 It's an excellent stretch. 15:38 Ten more seconds one, two, three, four, 15:44 five, six, seven, eight, nine and ten. 15:49 Now we're going to sit forward, 15:53 tuck your knees-- push your knees out 15:56 and tuck your feet in behind you. 15:57 We're gonna pushup on the toes and back down. 16:00 Now the reason why we brought our knees forward 16:03 and probably bring our feet back, 16:05 is we're doing toe raises and we want to try 16:07 and get as much as motion we can. 16:09 You guys keep going. 16:10 If we stayed just in a thigh position 16:12 all we're getting is just a couple inches. 16:13 But by tucking the legs back, 16:16 now we get 6 to 8 inches of movement 16:19 and that's what we're after. 16:23 And we're gonna need to do a lot of reps here 16:26 in order we really get a good feel. 16:28 But that's okay, you can do that. 16:31 We're gonna do 20 more. 16:33 There's one, two, three, four, five, 16:40 six, seven, eight, nine, ten, 16:48 eleven, and twelve, thirteen, fourteen, 16:54 fifteen, sixteen, seventeen, eighteen, nineteen, 17:00 one more time twenty, good. 17:03 All right, when you do some upper body exercise, 17:06 you're gonna put our elbows up like this. 17:09 We're gonna try and squeeze in 17:11 and squeeze your arms together. 17:13 Okay and back out and squeeze in 17:19 and out and squeeze in, 17:22 squeeze the arms hard together 17:24 when you get to the center and out, 17:27 and back in, and out, 17:30 and back in, squeeze hard, 17:34 and out, back in 17:38 and out and in. 17:41 Go 10 more, squeeze 17:47 and squeeze, squeeze, 17:52 focus on that contraction in the middle 17:55 and squeeze and squeeze hard. 18:02 Again, squeeze, four more. 18:06 Starting to feel in yet? Fun, isn't it? Oh, yes. 18:13 And two more. 18:15 And the last one, we're gonna hold it tight for 10 seconds 18:18 one, two, three, four, come on, 18:22 and show me up all your power, Jason. 18:24 Five, six, seven, eight, nine, ten, good. 18:31 Oh, that felt good, didn't it? 18:32 Welcome back, Jason. Yes. Yes. 18:35 All right, now what we're gonna do is, 18:36 we're gonna reach out like this. 18:38 We're gonna pull our shoulder blades in, 18:41 then we're gonna reach back out, 18:42 and cross the arms over, 18:44 pull it back, squeeze together, back out. 18:47 And whatwe're doing here 18:48 is we're focusing on contracting the scapula. 18:51 Those are the two wing-shaped muscles in your upper back, 18:54 also known as the shoulder blades. 18:56 There are 16 muscles attached 18:58 onto each side of the scapula. 19:00 So it's a very productive area. 19:03 So we want to stimulate that and we're doing it 19:06 somewhat similar to how we did the chest. 19:09 When we go back, we should be feeling 19:10 that contraction in our mid back, upper back. 19:16 So we're just using our own ability to contract muscle, 19:22 to get our workout here today. 19:24 We're gonna go ten more 19:26 one, and let's hold that squeeze 19:28 two, three, four, 19:36 five, six, seven, 19:43 eight, nine and ten, good. 19:50 All right, let's bring the arm up over the head 19:52 and we'll stretch that area. 19:58 Hold it for ten more one, two, three, 20:02 four, five, six, keep going, seven, 20:06 eight, nine and ten, switch over, okay pull. 20:16 We're gonna hold each stretch 20:17 for a 10 to 20-second time period. 20:19 Let's go about five more seconds there. 20:21 One, two, three, four, five, good. 20:28 Now we're gonna do some shoulders. 20:30 He's trying to breathe hard over there. 20:32 We're just sitting in the chairs though, 20:33 we haven't moved yet. 20:35 All right, we're gonna do some shoulder work. 20:37 The way we're gonna do this is we're gonna raise 20:39 our arms up like this out to the side. 20:42 Okay, we'll try not to hit each other. 20:43 We're gonna look like a bunch of chickens sitting here, 20:45 flapping our wings, okay. 20:51 Let's go just a little bit, there we go. 20:55 You guys are too wide that's the problem here. 20:59 It can't be my problem. 21:05 Keep going. 21:12 We're focusing on contracting the shoulders on this one. 21:19 We're gonna do seven more. 21:20 There's one, two, three, four, 21:27 five, six, seven, 21:30 now pull the arms up into this position. 21:33 We're gonna go up and down like this, 21:36 alternating up and down. 21:47 We should nicely fatigue our muscles out 21:49 as long as we don't beat each other up 21:51 while trying to get it done. 21:57 Now try and push that arm all the way up as we do it. 22:07 Push the arms to full extension 22:10 and we're gonna do 10 more each side. 22:11 There is one, and two, and three, and four, 22:18 five, six, seven, eight, nine 22:25 and ten, good, excellent. All right. 22:30 Now we're gonna do some bicep exercise 22:32 and the way we're gonna do this 22:33 is we're gonna do is called the concentration curl. 22:36 Okay, we're gonna put our arm down between our legs. 22:39 We're gonna block it with the other hand. 22:41 We're gonna curl up and push back down. 22:44 Now, that feels good. 22:47 I like this one, pull and keep the palm up as we do this. 22:57 And you can make this really hard if you want. 22:59 I really want you to struggle and make it slow 23:04 or you can just do nice steady range of motion reps, 23:10 or you can use a dumbbell, 23:12 or some other type of resistance. 23:14 You can take a heavy can of food or a book 23:17 or you can fill up a empty Clorox jug with water or sand 23:22 and use that as your weight. 23:25 10 more. Starting to feel that? 23:36 Two more, good. 23:41 Okay, let's switch sides. 23:43 As you can see, just because somebody may be stuck 23:45 sitting in a chair or have trouble getting round 23:48 and has to spend a lot of time in a wheelchair 23:50 or an easy chair and has to use a walker, 23:53 there's still a lot of exercise you can do. 23:55 As you see we haven't got off these chairs yet. 23:57 We're doing the whole workout program today sitting down 24:02 but yet even though both my helpers are in their teens, 24:05 they're both starting to breathe a little hard 24:07 and have felt their muscles working. 24:12 I know I'm feeling mine. 24:16 10 more 24:24 and five more, one, two, three, 24:30 four, and five, good. 24:34 Now we're gonna try and do just the opposite, 24:35 we're gonna do the triceps 24:37 so we're gonna block here, push down and backup. 24:40 Now by using the inside of our leg here, 24:43 we can use that as a brace, keep going. 24:46 Now when you do this, try and get all the way down, 24:48 try and take your rump all the way down, good. Good. 24:57 All the way down. 25:03 15 more, three, four, 25:10 five, down to last ten, one, two, 25:15 three, four, five, six, seven, 25:22 eight, nine and ten good. 25:26 Switch sides one, two, we're gonna go 30 of them. 25:34 Jason, you count, there's 3. 25:36 You don't have to count aloud but just keep track 25:38 so if I ask you how many you've done. 25:42 When I go around speaking to people, 25:44 I always encourage them if you still have breath, 25:47 you can still do something. 25:49 Even if somebody is a paraplegic, 25:51 they can still get into a good exercise program. 25:54 You can start working your upper body, 25:56 doing something like this 25:57 is an excellent way of getting exercise. 26:00 And again, exercise has a systemic effect. 26:03 The whole body gets benefit, as we do some exercise. 26:07 It encourages the body to go into 26:09 a rejuvenating type state 26:12 instead of a degenerative type state. 26:15 How many we're on, Jason? It's 30. 26:16 All right, good. Okay, just shake the arms out. 26:21 Okay bring one arm across your chest 26:23 and stretch the shoulder. 26:31 Okay now the other side. 26:40 Okay, now we're just gonna contract the abs and back, 26:44 contract, and back, contract, and back. 26:50 Push the low back into the chair 26:52 as you do it and feel the abdominal work. 27:00 Again, you can put your hands 27:01 on the muscle you're working. 27:03 So you can feel contraction of the muscle fibers 27:07 as you're doing it. 27:08 It's very helpful especially for those who have 27:10 trouble feeling the muscles work. 27:13 And let's do 10 more. 27:14 There's one, and two, and three, 27:19 and four, and five, six, 27:25 seven, eight, nine, last one ten, good. 27:32 All right, fellows, we're all done. Thanks a lot. 27:40 As you can see, you can get 27:41 a really good workout just sitting in a chair. 27:43 So if you have hip problems don't give up, 27:46 remember to do it for the right reason. 27:48 Philippians 4:13, says, "I can do all things 27:50 through Christ, who strengthens me." 27:52 God bless you and I'll see you next time. |
Revised 2014-12-17