Participants: Madison Turner, Dick Nunez, Kim Rogers
Series Code: BAS
Program Code: BAS000070
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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. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Knee problems effect a lot of people 00:17 and they don't know what to do about it. 00:18 We're gonna discuss that today on "Body and Spirit." 00:21 See what you can do to have healthy strong knees. 00:53 Hello, I'm Dick Nunez, Exercise Physiologist 00:55 and Principal of Miracle Meadows 00:56 of The Mountain State Leadership Academy 00:58 in West Virginia. Welcome to "Body and Spirit." 01:01 Today we're gonna be talking about knee problems 01:03 and they really don't have to be as big as problems 01:05 that you might think. 01:06 Lot of replacement surgeries or just constant pain 01:09 could easily be alleviated by a proper exercise program. 01:13 I always try and help people to understand 01:15 that all joints are weak 'cause 01:17 it's simply bone connected to bone by ligaments. 01:21 The joint itself will not have strength, 01:23 it's the muscles that cross the joint 01:25 that give it strength. 01:26 So if our legs are strong our knees will be strong. 01:29 We want to focus on that today and help people 01:32 who maybe experiencing pain to get into 01:34 a good exercise program that'll easily take them 01:37 back on the road to recovery. 01:38 I believe we're ready to start. 01:40 Helping me out today will be Kim and Madison. 01:43 Kim is a student at Miracle Meadows 01:45 and Madison is at the Mountain State Leadership Academy. 01:48 So ladies, we're gonna just find a comfortable chair here 01:51 and fortunately for us 01:53 there is three convenient ones right here. 01:55 Now whenever we deal with the knee, 01:57 it is actually somewhat complex as far as 02:00 what might be happening 02:01 and simple assessment of knee problems 02:05 go a lot better if we find out what exactly hurt, 02:07 so for example if the, if the kneecap 02:11 is going out to one side or another, 02:13 its gonna cause a condition called chondromalacia 02:15 were the kneecap has actually become rough underneath 02:18 and so when people extend their leg out 02:20 they go pop, pop kind of grind, it sounds like, 02:22 I got a popcorn pop underneath my kneecap 02:24 and that lot of times is all it is 02:26 and then when you check their leg muscle to see 02:29 how much muscles around there 02:30 like if I'm flexing the leg out and you check 02:32 and see how much muscles there, 02:33 the reality is you don't feel anything except 02:36 loose tissue and they are suppose to be muscle there, 02:40 now they're just nothing but loose tissue. 02:41 If you put your leg out straight. 02:43 Go and put your leg out straight Kim. 02:45 You should be able to feel some muscle there. 02:46 Madison, go and put your leg out. 02:48 Now both these girls have some muscle there, 02:49 but if you put your leg out straight 02:51 and all you feel is ague then what kind, 02:54 that's what you have to stabilize your knee. 02:57 So we're gonna do some things to, to help people 02:59 get their knee going. 03:01 If you just gone through surgery 03:02 or getting ready for surgery 03:04 this first sequence of exercise will be very helpful. 03:06 What we gonna do is we're gonna sit back 03:07 in our chairs somewhat. 03:09 We actually can get in bad posture, 03:10 that's the only time I want you to do that. 03:12 Okay, put your left leg out straight 03:14 and we're gonna raise it up 03:16 and we're gonna do that 20 times. 03:18 Let's see if you can get unison here. 03:20 There's three, four, five, six, seven, 03:27 eight, nine, ten, eleven, twelve, 03:34 thirteen, fourteen, fifteen, sixteen, 03:39 seventeen, eighteen, nineteen, twenty. 03:43 Bend it slightly, okay, 03:45 but keep it the same bend the whole time, good. 03:48 And up, up, and up, good six, seven, 03:54 eight, nine, ten, eleven, twelve, 04:01 thirteen, fourteen, fifteen, sixteen, 04:06 seventeen, eighteen, nineteen, twenty, 04:09 bend it little bit more. 04:11 Pull out, okay and up, and up, and up, up, 04:18 five, six, seven, eight, nine, ten, 04:25 eleven, twelve, thirteen, fourteen, fifteen, 04:31 sixteen, seventeen, eighteen, nineteen, and twenty. 04:37 Could you feel that, Kim? Yeah out. 04:39 Could you feel that, Madison? Yes. Okay. 04:42 You can see it's a very simple exercise, 04:44 but still very effective. 04:45 Kim, where did you feel that out? 04:46 Right here and right here. 04:48 Okay, you felt that right there. 04:49 Madison, where did you feel that? Right here. Okay. 04:51 X marks the spot that's we are after 04:52 we're trying to develop the quadricep muscles 04:54 without going to lot of motion, 04:56 know it to properly stimulate the legs, 04:58 thus its gonna help strengthen the knee. 05:00 All right, so what do we need to do next, Kim? 05:02 The other leg. The other leg, you got it, all right. 05:05 Okay, straighten the other leg out, raise. 05:08 So for those at home even if you have strong knees, 05:11 you're not having a problem 05:12 this is still an excellent workout. 05:13 Both these girls are young 05:15 and workout on a regular basis 05:18 and so even for them they're feeling it. 05:20 I certainly work on a regular basis and I feel it. 05:25 Ten more, One, two, three, four, 05:31 five, six, seven, eight, nine and ten. 05:38 Bend it slightly. Up, and up, good. 05:43 Four, five, and important to keep it 05:45 the same bend the whole time. 05:47 Eight, nine, ten, eleven, twelve, thirteen come on, 05:55 fourteen, fifteen, sixteen, seventeen, 05:59 eighteen, nineteen and twenty. 06:02 Okay, bend it some more. 06:04 Up, and up, up, up, up, 06:09 up, up keep going, up, nine, ten, 06:15 eleven, twelve, we're almost done, its gonna feel good 06:17 when we put them down, isn't Kim? It will really, yes. 06:19 Fifteen, sixteen, seventeen, eighteen, nineteen, oh, yes. 06:26 Oh, that makes you sit up and take notice. 06:29 Okay, now what we're gonna do is we're gonna do 06:31 some leg extension exercises and the way we're gonna do 06:34 that is from the sitting position. 06:37 Now this will be best if we had it assessed 06:40 by a physiotherapist, or some type of medical doctor, 06:43 or some type of exercise specialist, 06:45 and maybe they'll tell you 06:46 what part of your quadriceps might be lagging. 06:48 Some times when people extend their leg 06:51 the vastus medialis is very well developed, 06:54 the vastus lateralis is not, or vice versa. 06:57 And by simply turning your foot one direction to another. 07:01 For example if I want to work the vastus medialis, 07:04 I turn my foot out a little bit 07:06 and that'll put emphassis stimulation 07:08 on the inside of the thigh, 07:10 the muscle is right there, the vastus medialis. 07:12 If I turn the other direction 07:14 and I do my extension with my toe in 07:16 now I'm emphasizing the vastus lateralis. 07:19 And by doing the vastus lateralis 07:20 I could help balance my quadriceps 07:23 if one side is, is weaken and not developed properly. 07:27 So by--those at home you can either do it 07:29 without any resistance at all 07:32 or we can put our other foot on top of that foot, 07:35 cross it over and now we can actually provide ourselves 07:39 some extension there or some resistance on extension. 07:42 Good, and you could still turn your toe either way 07:46 depending on what you want to work on. 07:48 So if I want to do the lateralis 07:50 I'm gonna turn my toe in and extend my leg that way. 07:54 This is it somewhat low intensive exercise, 07:59 but still the quadricep muscles have a great capacity 08:02 for handling aerobic strain, 08:04 so they can actually burn quite a bit. 08:07 And you could take quite a bit of burning in those 08:09 before you actually have to stop, if you so choose. 08:13 Some people choose not to take much burning. 08:18 So we're gonna do 40 of them. 08:19 There's 26, 27, 28, 29, 30, 08:25 1, 2, 3, 4, 5, 08:30 6, 7, 8, 9, and 10, good. 08:36 Now for those at home, you may not want to do 40, 08:39 if you may want to take sometime and stop and rest, 08:41 and that's okay. 08:42 But also we're trying to make this programs 08:45 that gonna be beneficial for wide range of people. 08:48 There are not everybody is gonna benefit 08:49 exactly the same from the same exercises. 08:52 We have to realize that exercise 08:53 is like a prescription, 08:55 its not gonna fit everybody for every situation. 08:57 So if you need to go less 08:59 and not do quite so many reps, that's fine. 09:02 But for those who are fit and healthy 09:03 and just want to prevent any knee problems, 09:05 then they want to push little bit harder. 09:07 So we need to switch over to the other side now. 09:10 Cross the foot over again. 09:12 And now we're gonna extend with the other leg. 09:16 You'll be able feel these in your thighs, Madison? 09:18 Yes, a little bit. Yes, little bit, Kim? 09:21 Perfect, yes. There is ten. 09:25 Also we're just doing the top range 09:27 that we're actually in the pretty safe zone. 09:29 Far more you get into a leg extension 09:31 as you can come too far back 09:32 with the knees are at 90 degree bend, 09:35 then it can become a little more stressful. 09:39 Well, I lost count, what do we on three? 09:40 Twenty six. Twenty. 09:43 How'd I know you would be counting, Kim? 09:45 Ten more, two, three, four, five, 09:51 six, seven, eight, nine and ten, good, good. 09:59 Now what we're gonna do is we're gonna put out toe 10:01 back underneath the chair as much as you can 10:04 and we're just gonna lean forward 10:05 into it little bit stretching the quadriceps. 10:08 You wanna tuck in like this. 10:12 As you will be doing here. 10:16 I'm just trying to get a little stretch 10:17 in the quadriceps and muscles we just worked. 10:21 Okay, switch to the other side. 10:33 Okay, we're gonna hold that for ten more seconds. 10:35 One, two, three, four, five, six, 10:41 seven, eight, nine and ten, good. 10:45 Now whenever we work a muscle 10:48 in this case we worked the quadriceps. 10:49 In order to have proper development of our body, 10:51 we need to work on the hamstrings as well. 10:53 So the way we're gonna do is from sitting position 10:55 is we're gonna dig our heel into the carpet 10:59 and we're gonna pull back like we're trying to drawback 11:02 and you want to feel the muscles underneath, 11:04 you put your hands on your hamstring, 11:07 so you can feel the hamstring contract. 11:09 We're holding that for ten seconds. 11:12 Now what we're gonna do is we'll move it about 11:13 six to eight inches, dig the heel in again, 11:16 and pull again for ten seconds. 11:20 It's difficult to get a full range of motion 11:23 resistance work doing it like this, 11:25 but you can get a good static resistant in each position. 11:29 Okay, let's move it till your foot is flat. Now pull. 11:34 You're still contracting the hamstring. 11:36 Can you feel the hamstring contract? 11:37 Okay, five more seconds. 11:42 One, now put it back out again 11:45 and dig in again for ten seconds. 11:49 Seven, six, five, four, three, two, one. 11:56 Shift, dig the heel in and go. 12:00 Two, three, four, five, six, 12:05 seven, eight, nine, ten. 12:09 Foot flat, drawback ten seconds. 12:12 One, two, three, four, five, six, 12:18 seven, eight, nine and ten. All right. 12:22 Other leg, start to squeeze. 12:26 One two, three, four, five, 12:31 six, seven, eight, nine and ten. 12:35 Move it six to eight inches, squeeze. 12:38 One two, three, four, five, 12:42 six, seven, eight, nine and ten. 12:47 Put the foot flat, curl it. 12:50 One two, three, four, five, 12:55 six, seven, eight, nine, ten. 12:59 Again out, dig in. 13:01 one, two, three, four, five, 13:06 six, seven, eight, nine, ten. 13:11 Move it six to eight inches, dig in. 13:13 One, two, three, four, five, 13:18 six, seven, eight, nine and ten. Foot flat. 13:24 One, two, three, four, five, 13:29 six, seven, eight, nine and ten, good. 13:34 Now let's take a knee and pull up towards our chest. 13:41 Okay, you look nice and comfortable there. 13:44 I know, I can sit like this back to the pelvis. 13:45 You can sit like that for while, okay, I can't. 13:50 Five more seconds. Four, three, two, one. 13:55 Now take your foot, your ankle this way 13:57 and pull it towards you. 14:01 All right, all right. I'm sorry. 14:05 And hold it for ten more seconds. 14:07 One, two, three, four, five, 14:11 everybody has to be good at something, Kim. 14:13 Nine and ten. Good. 14:16 Pull up toward your chest. 14:22 And hold for ten more. 14:24 One, two, three, four, five, 14:29 six, seven, eight, nine. 14:33 Get a hold of the ankle and pull. 14:38 Two, three, four, five, six, seven, 14:44 eight, nine and ten, good. 14:48 Now we're gonna sit on the edge of the seat, 14:51 put our toes in behind us 14:55 and we're gonna push up on to the toes 14:56 and back down again. 14:58 We're gonna be doing some calf raises this way. 15:01 Keep doing it ladies, 15:02 the reason why we put our toes underneath there 15:04 is if I do it from out here, 15:06 I only have a couple inch range of motion. 15:09 But if I keep the toes tuck back underneath me 15:11 now I can from a seat positions 15:13 still I can get about six to eight inch range of motion 15:16 that's extremely important. 15:17 Specially for those who run around in high heel shoes. 15:20 Those who run in the high heel shoes 15:22 they shorten their Achilles tendon 15:24 because it isn't use to going through a normal stretch 15:26 and this will be extremely important for them 15:29 to do this exercise 15:30 keep the Achilles tendon strong, 15:32 because Achilles tendon is simply the tendon 15:33 that attaches the gastrocnemius 15:36 where your calf muscle area into your heel 15:39 and you'll prefer the old term, 15:41 your, your Achilles heel which means your weak spot. 15:44 So if you tear your Achilles tendon 15:47 you gonna be in for a ward of discomfort 15:49 and a very long rehabilitation 15:52 and often times women who wear high heels 15:54 will take them off and they'll go running around 15:56 or try to play tennis or some other exercise 15:59 and snap they tear their tendon 16:01 because it isn't used to be in stretched anymore. 16:04 So this is a good way to help that out. 16:06 And also it's just a good part 16:08 for our lower body training. 16:10 We're gonna do ten more. 16:12 One, and two, three, four, five, 16:19 six, seven, eight, nine, and ten, good. All right. 16:26 We've spend a good amount of time on the lower body. 16:29 Now we want to work on some upper body exercise. 16:31 Let's just put the arms up 16:32 and we're gonna squeeze together in the middle 16:35 and back, squeeze in, and out, 16:39 squeeze in, and out, squeeze in, out. 16:44 In, squeeze your arms together if you can. 16:47 I'm not quite getting there 16:48 but if you can get there squeezing in tight. 16:51 Squeeze, hold it for a count. 16:54 Squeeze and hold and back, 16:56 squeeze hold and back, 16:59 squeeze it and back, 17:02 squeeze it and back, good, 17:05 let's keep going. Ten more times. 17:11 It's two, three, four, five, 17:20 six, seven, eight. Two more. 17:26 We're having fun, aren't we? 17:27 Yeah, okay. Squeeze it hard. 17:29 Squeeze, squeeze, squeeze for ten seconds. 17:32 Come on squeeze it, 17:33 there shouldn't be, uphold your part. 17:37 Hold it tight, hold it tight. You tight there? 17:40 Yep, that's good. 17:42 Okay, hold it, hold it, hold it and relax. 17:47 All right, lets take a few good breathes into the nose, 17:51 out through the mouth, 17:53 into the nose, out through the mouth, 17:58 in through the nose, and out through the mouth. 18:02 Okay, we never wanted de-emphasize 18:05 the ability to breathe properly 18:06 'cause we want to get our lungs properly oxygenated 18:09 and when people think about taking a deep breathe, 18:11 they automatically think of how much can you suck in 18:14 when the reality is if you learn 18:15 how to blow all the air out of your lungs 18:17 you'll become even more effective in sucking back in, 18:20 'cause when you blow everything out 18:21 your body naturally wants to suck back in. 18:24 If you have good posture your rib cage is up, 18:26 then your lungs can properly inflate 18:28 the diaphragm is a muscle itself 18:30 and it can help that process take place. 18:32 If you're all crunched over, 18:33 you have forward shoulder tilt like a lot of people do. 18:36 Where the shoulder roll and they have really bad posture 18:38 and you tell them to breathe deep there, 18:41 they can hardly get a breathe in there 18:42 'cause they don't have the room to it, 18:44 to expand the rib cage. 18:45 So its very, very important. 18:46 Okay right, Madison? Right. 18:48 All right, good. Now you're good. 18:50 Okay, let's do some upper back exercise now. 18:54 We're gonna drive back, 18:55 squeeze the shoulder blades together, reach back out, 18:58 drive them together and back out 19:01 and when you get back, you wanna think about 19:02 squeezing your shoulder blades together hard. 19:05 Contract those muscles in the middle of your back. 19:07 You have a lot of muscles back there, 19:08 you have the rhomboid 19:10 and you have the teres minor 19:11 and teres major supraspinatus, infraspinatus, 19:14 subscapularis is on the front side of scapular. 19:18 There's a whole bunch of muscles back there. 19:19 In fact you rotator cuff is made up 19:21 of your supraspinatus, infraspinatus, 19:23 teres minor and subscapularis. 19:26 And all those muscles attach on the scapula 19:28 along with 12 other muscles. 19:31 So its a very important bony area, 19:33 lots of muscles attaching to that this particular 19:35 motion of the body is extremely important, 19:38 you never wanna lose this. 19:39 And those muscles back there 19:41 are the ones that control your posture. 19:43 If you lose those your posture is gonna go 19:45 south for the winter and hopefully 19:47 that winter isn't a permanent one. 19:49 Okay, I've seen lot of people drastically 19:52 improve their posture by getting into 19:54 good exercise program, 19:56 strengthening their upper back 19:57 and now they stand up properly. 20:00 Okay, keep going. We're gonna do ten more. 20:03 Squeeze it together and squeeze, 20:07 and squeeze, good. 20:10 Squeeze, we're gonna do five more. 20:13 One, and two, and three, and four. 20:20 One more time. Five, hold that squeeze. 20:24 Squeeze it tight for ten seconds. 20:26 One, two, three, four, five, 20:31 six, seven, eight, nine and ten. 20:36 Okay, put the arm up over the head 20:37 and stretch that muscle out. Okay, good. 20:40 Very important to keep that flexibility. 20:45 You got lots of that, right Kim? 20:47 Okay, seven more seconds. 20:50 Six, five, four, three, two, one, and switch. 20:56 Good, good. Okay, Madison, you're pretty flexible too. 21:02 Can you take that around 21:03 and put all the way down over here. 21:05 Don't try it. Okay, eight more seconds. 21:10 Seven, six, five, four, three, 21:15 two, one. Relax, okay. 21:18 Now from the seated position, 21:21 we're gonna alternate like we do 21:22 on a alternate dumbbell shoulder press. 21:27 So you have your imaginary dumbbells in your hand. 21:30 I've got hundreds in my hand, 21:31 so I'm having to work little harder. 21:37 And you can use dumbbells to do this exercise 21:39 or you can use cans of food 21:41 or you can use Clorox jugs 21:44 if you put water or put sand in it 21:48 and that's very helpful to give you some resistance. 21:51 You want to just make sure that 21:52 both the jugs weigh the same, 21:54 or the cans are similar size, 21:56 or the books are similar size. 21:58 You want to make sure you can get a good hold 21:59 on them 'cause you don't want to get something up high 22:02 and loose grip on it and have it 22:03 knock you on the head. Keep going. 22:10 There have been many people they've come up to me 22:13 since the 3ABN program has started with "Body and Spirit" 22:16 and they say that they could hardly bring their arms up 22:19 until they starts following along 22:21 on the "Body and Spirit" show. 22:22 And now they have much, much greater range of motion 22:26 and that's such a wonderful blessing 22:29 that we on the team of the "Body and Spirit" 22:32 program are really excited about. 22:37 Ten more each way. 22:38 There's one, and two, 22:41 and three, four, five, 22:47 six, seven, eight, 22:52 nine and ten. Good. 22:56 Oh, it starts to feel it after a while don't you? 22:58 Okay, you bring it across, bring your shoulder across. 23:01 Okay, and switch that shoulder. Good. 23:03 Ten more seconds. 23:04 One, two, three, four, five, 23:09 six, seven, eight, nine and ten. 23:13 Switch it. Are you popping? Yeah. 23:19 Okay, ten more seconds. 23:20 One, two, three, four, five, 23:25 six, seven, eight, nine and ten. 23:30 Kim, has taken herself 23:31 there's some chiropractic adjustments 23:32 while we're doing this here. 23:34 Okay, now we're gonna do some arm work. 23:38 We're gonna put, we're gonna lean forward 23:39 put our arm down between our legs 23:41 block it with your knee 23:43 and you're gonna curl your arm up and press back down. 23:46 This is an excellent exercise, 23:48 it's like a concentration curl that we use 23:50 a dumbbell with and you use your other arm 23:53 to give you the resistance 23:55 and get all the way down. Good. 24:06 Six more, One, two, three, 24:11 four, five, six. 24:15 Oh, that feels good. Doesn't it? 24:19 And let's do the other side now. 24:21 All the way down. 24:27 Seven, eight, nine, ten, eleven, 24:35 twelve, thirteen, reach all way down. 24:39 Fourteen, fifteen, sixteen, seventeen, 24:45 eighteen, nineteen and twenty. 24:48 Let's do the triceps now. 24:50 Block here, down, and down, 24:54 three, four, five, six, seven, 25:01 eight, nine, ten, eleven, twelve. Good. 25:09 Thirteen, fourteen fifteen, sixteen, seventeen, 25:16 eighteen, nineteen. One more, twenty. 25:20 Switch, press, and press, press, press. 25:28 It's five, six, seven, 25:32 eight, nine, ten, eleven, 25:39 twelve, thirteen, fourteen, fifteen, 25:44 sixteen, seventeen, eighteen, 25:48 nineteen, one more, twenty, good. 25:51 All right, now we're gonna crunch your abdominal. 25:54 Put your hands on your abdominal wall. 25:56 Crunch forward press back, 25:59 crunch forward press back, 26:01 crunch forward and back, 26:04 forward and back, forward and back. 26:09 Good, keep going. 26:11 And crunch way back, crunch way back, good. 26:20 Twenty more, One, two, 26:24 and three, and four. 26:29 Putting your hands on your abdomen 26:30 will help you to feel the contraction. 26:33 And seven, eight, nine, 26:39 and ten. Ten more. Almost done, Kim. 26:43 Two, three, four, 26:48 five, six, seven, 26:54 eight, nine. One more, ten. Good. 26:59 All right ladies, well done. 27:06 Its always sad for me when I talk to people 27:08 who have knee pain from arthritis 27:11 or just from wearing out or letting them as muscles go 27:14 and they think there is nothing they can do. 27:16 They think that they just need to give up. 27:18 They're afraid to bend, 27:19 they're afraid to move because anything hurts. 27:22 The reality is if your muscles get weak 27:24 any moment you do is gonna hurt. 27:26 The joints is gonna take you more of that stress. 27:28 But there is good news, 27:30 if you get on to regular exercise program. 27:32 Get the quadriceps strong 27:34 and make it a routine of your life. 27:36 You'll find your knees getting a lot stronger 27:38 and you may bypass a lot of very bad conditions 27:41 and you may bypass sudden 27:42 if you ever have the knee replacement surgery. 27:45 Stay with it always do it for the glory of God. 27:47 He'll bless your effort. 27:49 Remember "You can do all things 27:50 through Christ, who strengthens you." 27:52 God bless you. I look forward to see you next time. |
Revised 2014-12-17