Participants: Andrew Hard, Dick Nunez, Rick Nunez
Series Code: BAS
Program Code: BAS000075
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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 Today we're gonna be covering a topic 00:17 that is very unusual for most people 00:19 and that's how to train if you're in a wheelchair. 00:21 So we're gonna be doing wheelchair fitness. 00:23 Stay tune next for Body & Spirit. 00:54 Hello, I'm Dick Nunez, exercise physiologist 00:56 and principal of Miracle Meadows 00:57 and Mountain State Leadership Academy in West Virginia. 01:00 Welcome to Body & Spirit. 01:02 Oftentimes people think that if you're in a wheelchair, 01:04 your exercise days are over, and that's not true. 01:07 There's lot's of good things you can do 01:08 even if you're wheelchair bound. 01:10 So we're gonna get started right now 01:12 on a good exercise program just for you. 01:14 And helping me out today will be Rick and Andrew, 01:17 both students at the Mountain State Leadership Academy. 01:19 And Rick is also my son. 01:22 We look forward to having a good workout here today. 01:25 Obviously fellows, we're gonna be doing 01:26 this from a seated position. 01:28 So let's have a seat here. 01:31 There are many reasons 01:32 why somebody might be in a wheelchair. 01:35 Oftentimes it's a because they're paraplegic 01:38 or they're of course could be quadriplegic 01:40 which in that case its going to be very difficult 01:41 to do pretty much any exercise. 01:43 And for those who are paraplegic 01:44 or just having trouble getting around 01:47 and many people on wheelchair, 01:48 they still have the nerve function well in place. 01:51 They're just not able to do enough to get up and around. 01:54 And I have great respect for nerve disorders, 01:57 because I have one happened in my neck about 15 years ago, 02:00 where I actually lost 90 percent of strength 02:02 in my right arm overnight. 02:04 And you really don't realize 02:05 what it's like to have a neurological impingement 02:08 unless you have it. 02:09 I cannot relate to being in a wheelchair 02:11 or having to be stuck there, 02:13 and so I really can't come up to somebody 02:15 who is in a wheelchair and go I understand, 02:16 because I really don't. 02:18 But I can also look at it 02:19 from a perspective of trying to help them 02:21 and see what we can do to give them as much as possible. 02:24 And I know there are people who have been in wheelchairs 02:26 who have gotten out of wheelchairs, 02:28 because they've gone into good fitness programs, 02:30 strengthen up their legs. 02:31 And were now able to get up and going. 02:33 So we're gonna do a lot of upper body exercise today. 02:36 And we're also trying to do a little bit of leg exercise 02:38 all though it won't be applicable for everybody. 02:41 So let's go and get started and we gonna warm up 02:43 with just little bit of arms circling. 02:49 I've had several people come up to me 02:50 who are in wheelchairs. 02:52 There were so thankful that we actually did a program 02:54 here last season on 3ABN for wheelchair fitness 02:58 and we're excited to be able to have a chance 03:00 to do another one. 03:03 Okay, let's go about five more. 03:10 All right, now we're gonna just reach out. 03:14 Well this way, just keep alternating it 03:20 and it's ten more each way. 03:24 It's one, and two, 03:29 three, four, 03:34 five, six, seven, 03:42 eight, nine and ten. 03:47 Now we're gonna take the same type of motion. 03:49 This time we're gonna block ourself with the other hand. 03:51 We're gonna give us self resistance 03:53 as we go out all the way and back in. 03:59 This is giving us some chest work 04:01 and while try and bring the arm across the body. 04:06 Ideally when we work the chest traditionally people 04:09 who do like bench pressing 04:10 which is simply pushing straight out. 04:12 They don't get the full motion of the chest 04:14 which actually is to bring the arm across, 04:16 because it horizontally adducts the humerus 04:19 which is your upper bone and brings it across. 04:22 So in order to get full motion of the peck, 04:24 we actually need to do a crossing type motion. 04:27 And I catch up with you guys, have many we've done Andrew. 04:30 Okay, let's do ten more. 04:32 One, two, three, 04:39 four, five, six, 04:45 seven, three more, 04:47 eight, nine, one more time and ten, good. 04:53 Let's switchover to other side. 04:54 Press, press, press, 05:00 full range of motion each time. 05:05 Press, press, 05:12 and its nine, ten. 05:15 Ten more, one, and two, 05:20 three, four, five, 05:25 six, seven, eight, 05:31 nine and ten. 05:34 So press the hands together in the middle hard. 05:37 Now out and back, out and back, 05:42 out and back, out and back. 05:47 Keep it up, and seven. 05:50 We're going to 20, Andrew. 05:54 As we know many people 05:55 who are in wheelchairs have had tremendous success in life 06:01 doing a lot of things they want to do. 06:03 Its wheelchair basketball, wheelchair Olympics. 06:06 You can still be very active 06:07 and very healthy despite being in a wheelchair. 06:12 How many we are on? 06:14 Okay, let's pull our hands back up 06:17 like this in a prayerful position. 06:19 Now we're gonna push as hard as we can. 06:20 Push, push, push 06:25 and we're gonna go ten more seconds, 06:27 one, two, three, four, five, 06:32 six, seven, eight, nine 06:36 and ten, good, relax. 06:38 And stretch out, put your arms back. 06:43 Chest stretch and now come across. 06:49 Pull the shoulder blades out. 06:54 Okay, and back. 06:56 I personally have had the joy of training several people 06:58 that were in wheelchairs, 07:00 and have seen just tremendous progress. 07:02 We had a young man come out 07:03 to our Wellness Center at Spinal Bethesda, 07:06 and he did a tremendous job 07:07 and dramatically increased his strength 07:10 and found a whole new life for himself 07:11 as he continues to working out to this day. 07:15 Also he watches this program, 07:16 so if he isn't working out this program 07:19 will certainly stimulate him 07:20 that in fact that he still should be doing so. 07:22 Okay, relax okay we're gonna go to back training now. 07:26 We gonna reach out. 07:28 Grab the wrists, pull back and out. 07:34 And pull and out, pull and out. 07:41 We're gonna do 20 repetitions. 07:43 Seven, eight, this one is designed to work 07:47 latissimus dorsi. 07:49 Ten, eleven, twelve, thirteen, 07:57 fourteen, fifteen, sixteen, seventeen, 08:03 three more, eighteen, 08:06 nineteen last one and twenty, good. 08:10 Other side, pull and reach, 08:13 and pull and reach, pull and reach. 08:19 There's four, five, six, seven, 08:27 eight, nine and ten more. 08:32 It's one, and two, three, 08:38 four, five, six, seven, 08:45 eight, nine and ten. 08:49 Now from seated position, 08:51 we're gonna drive our elbows back, 08:52 squeezing the scapula together, 08:55 and back out, and back and out. 08:59 Squeezes scapula back, out and squeeze and out, 09:05 squeeze out, squeeze and out, 09:10 its number seven, out, eight and out, 09:16 and nine out, ten each way out. 09:21 Eleven and twelve, 09:26 thirteen, fourteen, 09:30 fifteen, sixteen four more, seventeen, 09:37 eighteen two more, nineteen last one, twenty. 09:42 Hold that for ten seconds. 09:44 Squeeze hard, one, two, three, 09:48 four, five, six, seven, eight, 09:54 nine, ten, good. 09:56 Pull arm over the head, pull. 10:02 Pull for ten more seconds, 10:07 five, six, seven, eight, nine and ten, switch over. 10:14 We're gonna hold each stretch for about 10 to 15 seconds, 10:18 or 10 to 20 seconds somewhere around that range. 10:22 And you don't wanna overdo, 10:23 you just wanna feel a good stretch on the muscle. 10:27 Four more seconds, one, two, three and four, good. 10:33 Shake it out. 10:35 Okay, we're gonna go after the shoulders next. 10:37 And the way we're gonna do that is we're gonna reach up. 10:40 We're gonna alternate pushing our arm up 10:43 just going from shoulder on up. 10:50 You can use dumbbells 10:51 while you do this or some cans of food 10:54 that are of equal weight or fill up 10:56 a couple of Clorox jugs with water or sand. 10:59 Make sure again they're equal weight 11:00 and you can use this. 11:01 This would be like an alternate dumbbell press. 11:04 But even without weight, 11:05 pretty soon you start to feel those shoulders 11:07 also in the arms feel like weight. 11:10 Let's go ten more each way. 11:12 It's one and two 11:17 and three and four, 11:21 five, six, seven, 11:26 eight, nine and ten. 11:31 Okay we're gonna pull one arm our in front of us 11:33 and put the other arm on top of it. 11:35 And rise up and push down 11:37 and up and down and up and down very good. 11:42 Keeps it going? 11:43 It's four, five, six, 11:48 seven, go on to 20, 11:51 eight, nine, ten, ten more. 11:57 One, and two, 12:01 and three, four, five. 12:05 Five more, six, seven, eight, 12:11 two more, nine and ten. 12:15 Good, switch and down up and down, 12:21 it's three, tension on, four, 12:25 five, six, seven, 12:32 eight, nine ten. 12:37 Good, ten more. 12:38 Eleven, twelve, thirteen, 12:43 fourteen, fifteen, sixteen, seventeen, 12:51 eighteen, nineteen and twenty, good. 12:56 Did you feel those Rick? 12:57 Oh, yeah. How about you Andrew? 12:58 I can feel them. 13:00 All right, lets spend over a little bit. 13:02 Okay, we're gonna take the elbows at a 90 degree. 13:04 We're gonna raise up, 13:06 it's kind like a chicken winging exercise. 13:08 We're gonna look pretty funny 13:09 when they get on all three of us, 13:10 we're gonna look like a bunch of chickens 13:11 trying to fly here. 13:15 This is working a posterior aspect of the deltoid region. 13:19 Up, and up, and up, up, 13:24 is without doing any resistance per se, 13:27 we are trying to do 30 of these. 13:33 Seventeen, eighteen, nineteen, 13:37 twenty, ten more. 13:39 One, and two, and three, 13:44 four, five, six, seven, 13:50 eight, nine and ten. 13:54 Now we're gonna get a hold of wrist. 13:55 We're gonna pull the arm up and back down. 13:58 Up and down. Up and down. 14:02 Up and down. Keep going, going for 20 Andrew. 14:07 People who are in wheelchairs need lot of shoulder strength. 14:11 And I think we're starting to feel 14:12 our shoulders pretty well. I know I am feeling mine. 14:17 This one is up tying in the trapezius area. 14:23 It's fourteen. Yeah. 14:24 Fifteen, sixteen, seventeen, 14:30 eighteen, nineteen, 14:32 and I'm feeling those traps now to twenty good. 14:36 Up trapezius are the muscles 14:38 that come of on each side of your head 14:40 that are on the sides of the neck. 14:42 Football players tend to get real pronounced 14:44 trapezius muscles, the muscle right into here. 14:48 You have it on each side 14:49 and that muscles are very long muscle, 14:51 it goes from the occipital protuberance of your skull 14:53 which is the back of your head all the way down 14:56 to the thoracic vertebrae. 15:01 So it's a very long muscle. 15:11 Okay, good. 15:13 All right now just roll the shoulders. 15:15 In fact I remember I think it's T-12. 15:17 It goes all way down to the very last thoracic vertebrae. 15:20 So it's a very long muscle. 15:22 And basically engulfs 15:24 all the rest of muscles in you upper back. 15:31 Good, lift the shoulders way up high. 15:34 This again is bringing trapezius into play. 15:40 Three more. Okay, let's go the other direction. 15:46 This is also working levator scapulae 15:48 which is the muscle that I had knot up on me that, 15:50 put me into such a tizzy. 15:52 It took me ten years to rehabilitate my right arm. 15:55 It's a very long and painful ordeal. 15:57 When you're thirty years old and all sudden 15:58 you have 90 percent of strength in your arm gone, 16:01 it's a frustrating thing. 16:08 Okay we're gonna do five more, 16:11 one, two, three, four, five, 16:17 now straight up and down, up and down. 16:20 We'll do 20 of these, 16:22 it's four, five, six, seven, 16:28 eight, nine, ten, eleven, 16:34 twelve, thirteen, fourteen, 16:38 fifteen, sixteen, seventeen, 16:43 eighteen, nineteen and twenty, good. 16:47 Okay, let's turn our head to the side. 16:51 Turn, and turn, and turn, 16:59 three more times each way. 17:01 You turn, its one, turn, turn and its two, 17:08 turn and turn, there's three, good. 17:12 You gonna hold your arm. 17:13 Pull it across your chest. 17:16 Hold it ten more seconds, 17:20 one, two, three, four, five, six, 17:26 seven, eight, nine and ten, switch. 17:35 Ten more seconds, one, two, 17:38 three, four, five, six, seven, 17:43 eight, nine, ten, good. 17:47 Nice, get a couple of breaths into the nose, 17:50 out through the mouth, into the nose, 17:54 out through the mouth, and we time in and out. 18:01 All right, keep hands on the abdomen. 18:04 We're gonna contract the abdomen forward. 18:07 And we're gonna layback contract and layback. 18:12 We're gonna blow out as we come forward, 18:14 then back blow out. Forward and back, 18:19 blow out and back blow out and back again. 18:28 When you do this exercise 18:29 its real focus on the isolating of the abdominal wall. 18:37 You have to focus on contracting abdominal each time. 18:43 Good, keep going. 18:50 Let's do ten more, 18:54 it's two, and three, 18:59 and four, five, six, 19:06 seven, and eight, nine, 19:14 now we're gonna hold our contraction here, 19:16 and hold that for 20 seconds. 19:18 Tying the abdominal hard 19:20 as if somebody is gonna punch you right in the belly. 19:25 It's ten, fifteen, sixteen, 19:32 seventeen, eighteen, nineteen, 19:35 now push, push back into the chair. 19:39 We gonna hold that for 20 seconds. 19:44 It's five, ten, eleven, 19:51 twelve, thirteen, fourteen, fifteen, 19:55 sixteen, seventeen, eighteen, 19:58 nineteen and twenty. 20:01 Now the next sequence of exercise 20:03 is not everybody may be able to do. 20:05 We're gonna try to move the legs a little bit. 20:07 So we gonna put one leg out 20:09 and we're just going to try raise it up a bit and down. 20:12 Up and down. Up and down, up and down. 20:18 Even if you just barely contract 20:20 the leg muscle, that's fine. 20:22 It will get you on the way back. 20:24 Nine, ten, we're gonna to twenty, 20:27 eleven, twelve, thirteen, 20:32 fourteen, fifteen, sixteen, seventeen, 20:39 eighteen, nineteen and twenty. 20:42 Now we wanna have the leg up extended. 20:45 If you need somebody to help you lift your leg out. 20:48 That will be fine. 20:50 But we're gonna try and hold that for thirty seconds 20:52 tightening the thigh the whole time. 20:54 Feel your leg, so you know you're contracting it. 20:58 You gonna keep holding it. 21:00 And hold it for twenty more seconds. 21:03 It's an important step in recovery 21:05 as to get the static contractions down. 21:10 Yeah, ten more seconds. 21:11 One, two, three, four, five, 21:16 six, seven, eight, nine and ten. 21:22 Okay, lets' go the other side. 21:24 Up and down, we're gonna do 20 of those first. 21:33 Seven, eight, nine, ten, eleven, 21:40 twelve, thirteen, fourteen, 21:44 fifteen, sixteen, seventeen, 21:48 eighteen, nineteen, twenty, now hold it out. 21:54 Here we're gonna go for 30 seconds. 21:58 Flex the way as hard you can. 22:02 You may just be trying to hold 22:03 your foot up and that's okay. 22:05 We all start somewhere, 22:06 if you've to drop your leg, that's fine too. 22:08 Working on it, get stronger. 22:14 And we're down to ten more seconds. 22:16 One, two, three, four, five, 22:21 six, seven, eight, nine and ten. 22:27 Now I want you to just to dig your foot into the ground. 22:30 Or if you're in the chair, it's going to be coming up 22:32 against that chair and just contract your hamstring. 22:36 If you can't reach back and feel your hamstring. 22:38 We're gonna try and contract that for 30 seconds as well. 22:42 Again a very important part of training, 22:44 you have to balance the muscle 22:45 between quadriceps and the hamstrings. 22:48 If you get any tension at all, 22:49 that's starting in the right direction. 22:51 That should give you encouragement and hope. 22:54 If you can still move your leg, 22:55 then we really want to get them stronger. 22:57 Ten more seconds, here. 22:59 One, two, three, four, five, 23:04 six, seven, eight, nine and ten. 23:09 The other side, put it on the ground, pull back. 23:14 Again we're gonna hold for 30 seconds. 23:18 Flex the hamstrings as much as you can. 23:22 Pull against it. There's ten seconds. 23:27 Pulling, pull, pull, pull, good keep pulling. 23:34 Ten more seconds, one, two, 23:38 three, four, five, six, seven, 23:43 eight, nine and ten. 23:46 Get a hold of your leg and the knee, 23:48 pull up to the chest. 23:52 You pull for 15 seconds. 23:59 And we've got five more seconds. 24:01 Four, three, two, one. 24:05 Switch. Fifteen seconds on this side. 24:11 We're now to our last ten, nine, 24:14 eight, seven, six, five, four, 24:19 three, two, one good. 24:23 Let's go back to upper body, we're gonna do the arms. 24:26 Lean forward. 24:28 Get a hold of your wrist your palm up. 24:31 Curl your arm up and back down, up and down. 24:37 Somebody is in a wheelchair and he has very strong arms. 24:40 So we're gonna do 25 of these. 24:42 Six, seven, eight, make yourself work, 24:48 nine, ten, eleven, twelve. 24:54 Because all the wheelchairs today are motorized, 24:56 so they don't need such strong arms after all. 24:59 Sixteen, seventeen, eighteen, 25:05 nineteen, twenty, twenty one, 25:10 twenty two, twenty three, 25:13 twenty four one more time twenty five. 25:16 And switch and curl and down curl down, 25:20 focus on the bicep as you are working. 25:24 There's five, we got 20 more. 25:26 Six, seven palms should stay up. 25:31 You gonna have the arm in supine position. 25:36 It's ten, eleven, twelve, thirteen, 25:43 fourteen, fifteen, sixteen, 25:48 seventeen, eighteen, nineteen, twenty. 25:54 One two, three, four, and five. 26:01 Let's block here, press and press. 26:05 Three, four, five, six, seven, 26:12 eight, nine, ten, eleven, twelve, 26:20 thirteen, fourteen, fifteen, sixteen. 26:25 We're gonna stop at twenty seventeen. 26:28 Eighteen, nineteen, and twenty, good. 26:32 Switch over press, and press, press, good. 26:41 Five and six, seven, 26:43 extend the arm all the way down. 26:45 Eight, nine, ten, eleven, 26:51 twelve thirteen, fourteen, 26:55 fifteen, sixteen, seventeen, 27:00 eighteen, nineteen, one more time and twenty. 27:04 Shake your arms out. Get a couple of breathes. 27:10 One more time, and out. 27:15 Okay, fellows, that's it. Thank you. 27:20 Being in a wheelchair is gonna make fun for anybody 27:23 and some can actually get out of the wheelchair 27:25 if they just get exercising and take care of themselves. 27:27 For those who cannot get out of the wheelchair anymore, 27:29 you can still be a testimony of strength 27:32 and perseverance by getting your regular exercise program 27:34 and showing people just how determine you are. 27:37 For those who are able to walk around 27:40 and can have that movement. 27:42 You should be doing everything 27:43 you can to make sure you stay that way. 27:45 And remember always to do it for the glory of God. 27:48 Philippians 4:13 says, 27:49 "I can do all things through Christ, 27:51 who strengthens me." 27:52 God bless you, see you next time. |
Revised 2014-12-17