Body and Spirit

Arthritis

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Kim Rogers, Madison Turner

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Series Code: BAS

Program Code: BAS000079


00:02 The following program is designed
00:03 to demonstrate simple workouts
00:05 that you can use to improve your health.
00:09 Be sure to consult your physician
00:10 before beginning any exercise program.
00:16 There's a joke out there in cyber space
00:17 about the old widow,
00:18 who doesn't need anymore boyfriends,
00:20 because she wakes up each morning
00:21 with arthritis and goes to bed with Bengay.
00:24 Although, we might get a good laugh out of that,
00:26 anybody the truly has arthritis does not think it's funny.
00:29 Stay tuned for "Body and Spirit"
00:30 to find out what you can do about it?
01:01 Hello, I'm Dick Nunez, Exercise Physiologist
01:04 and Principal of Miracle Meadows
01:05 of The Mountain State Leadership Academy in West Virginia.
01:08 Welcome to "Body and Spirit."
01:10 Today's topic is arthritis.
01:11 Arthritis covers several different diseases actually.
01:14 We think of rheumatoid arthritis,
01:15 osteoarthritis and some conditions like gout.
01:19 Often times when somebody says, I have arthritis,
01:21 I say, what types to you have?
01:23 And they say, I don't know.
01:24 And I say most like you have osteoarthritis.
01:27 They say, well, how do you know?
01:28 Well, if you have rheumatoid arthritis you probably know.
01:31 It's a very-very different disease
01:33 as an autoimmune disorder that very painful,
01:37 very disfiguring, but yet there is still hope.
01:39 I remember one time when I was
01:40 Wellness Director in the Black Hills.
01:42 I had a group of people coming from the Detroit Michigan.
01:45 Those three ladies and a gentleman,
01:47 when they got out there, they were all in their 80s,
01:48 I couldn't find them
01:49 as I went to the airport to pick them up.
01:51 Soon I saw an attendant rushed down
01:53 the corridor with three wheelchairs.
01:55 And they were coming back, I said,
01:57 "might we be the Scot party" They said, "Yes, that us."
02:00 I said, "why are we in wheelchairs?"
02:01 Well, all we have rheumatoid arthritis.
02:03 I said, "oh, I don't know that."
02:05 When got up to the Black Hills.
02:06 They found out the rooms were upstairs.
02:08 We didn't have an elevator.
02:09 So they step hobbled up the stairs
02:12 and they said, it's so beautiful here.
02:14 We will go ahead and stay upstairs and make to climb
02:17 which actually is very good for them.
02:19 Well, before two weeks for up all three of the woman had
02:22 abandoned their canes because they no longer needed it
02:24 and one of the lady's was coming down the stairs,
02:27 one time, like she was a school girl again.
02:29 So that can be a great things happening.
02:31 One of the woman's deformities was so bad
02:33 that her hand was at a permanent 45 degree angle.
02:36 If anybody had a reason not to exercise it was her.
02:39 But she was so determined to keep going
02:42 that she would do anything she could to hook
02:44 her wrist over to do any type of exercise she could.
02:47 And our cafeteria was about 300 yards away
02:50 from our main Wellness Center and was down Hill,
02:53 which is fine but it's up hill getting back up.
02:55 Some of the guest will take rides
02:56 if they are not in that good of condition.
02:58 She refused, she wanted to walk every single time.
03:01 And this 80 year old lady virtually quadrupled
03:03 her strength in just a two week time period.
03:05 So there is a lot of hope for people with arthritis.
03:08 We are gonna find out today what we can do about it.
03:10 I think we are ready to get started here.
03:12 Helping me out today will be Madison and Kim.
03:16 Kim is a student in Miracle Meadows
03:18 and Madison is a student
03:20 at Mountain States Leadership Academy.
03:21 And since a lot of people with arthritis
03:24 don't get around real well and might be confined
03:26 to chairs or just don't wanna bounce around much.
03:28 We're gonna sit down okay.
03:30 So let's find to comfortable chair here.
03:32 Just so happens there's there of them here for us.
03:34 And we're gonna start by just doing some easy exercise.
03:37 By bring the arms up we are going to squeeze together
03:40 and bring it back out and squeeze together
03:43 and back and together and back.
03:48 For arthritis sufferers and its gonna vary
03:51 where you might hurt do whatever you can.
03:54 If you have to keep the motion short,
03:56 back in this range, that's okay.
03:58 If you want to keep there motion short in the middle
04:01 that's okay as well but do what you can.
04:05 Let's go ten more.
04:07 You might feel yourself grinding
04:09 and popping a little bit of first
04:11 and hopefully that all work itself out
04:12 as you start to get more and more fit.
04:17 Five more times,
04:22 and two more and down, okay.
04:27 Now as far as possible I want you
04:28 to press your hands together.
04:30 Now you may have to use your fist,
04:32 that's okay, but press and we're gonna go up,
04:37 way up high and bring it down.
04:41 If you have arthritis in your shoulders,
04:43 you may not want to go quite this high,
04:44 go to where you feel comfortable.
04:46 Arthritis is a not a condition you wanna send yourself
04:49 into that pain range
04:50 but the bottom line is the stronger your muscles get
04:53 the less stress yours joints gonna have to take.
04:56 If your hands are fine and go ahead
04:59 and press your hands like we are doing.
05:00 If not use your knuckles, use your fist okay.
05:07 Think we're good for ten more right, Kim, okay,
05:10 there is one, and two, three,
05:17 four, five, six, seven,
05:25 three more eight, nine and ten.
05:32 Okay, lets turn the hands
05:33 and out and in, and out and in. Keep going.
05:40 The best thing to do with arthritis
05:41 is prevent it from ever coming in our way
05:43 and by exercising regular we can definitely do that
05:47 by avoiding osteoarthritis
05:49 and rheumatoid arthritis is an autoimmune complex.
05:51 We have an antigen and antibody in the complement protein
05:55 that forms in the immune complex
05:56 under the bodies attacking that, that is called
05:59 autoimmune disorders where the bodies
06:00 actually fighting against itself
06:02 and the disfiguring is a synovial lining around
06:05 the joints pushing out and disfiguring the joint itself.
06:10 Okay, lets go five more, one, two, three, four
06:18 and five and now come back turn to back up
06:20 and push, push hard.
06:24 Are you feeling that on your chest, Madison.
06:27 Just a little, Kim, you felling it?
06:29 Good, good. Push hard.
06:34 Okay, five more seconds, one, two, three,
06:39 four and five, good.
06:42 Just lean back and stretch the chest
06:45 just like your taking a nice big good morning yarn.
06:50 All right, and across pull the shoulder blades up.
06:54 Now you give, give yourself a good morning hug.
06:59 Okay, lean back stretch the chest
07:07 and back across and pull the shoulder blades apart.
07:15 Okay, good, all right, let's reach out
07:19 grab our wrist pull back in, and out,
07:22 in, and out if you have arthritis in your wrist,
07:25 might we reach up little higher on your forearm.
07:32 Okay, we are going to 20 reps there
07:36 that's about eight, nine, ten, ten more,
07:49 five, six, seven, eight,
07:55 two more nine and ten, good.
07:59 Other side, hold the wrist and pull and pull,
08:05 three, four, five, six,
08:12 seven, and eight, nine, ten,
08:19 eleven, twelve, thirteen, fourteen, fifteen,
08:27 sixteen, seventeen, eighteen two more,
08:31 nineteen, and twenty good.
08:35 Arm up over the head grab the elbow and pull,
08:40 hold it steady.
08:44 We're gonna hold each stretch for ten to twenty seconds,
08:47 now ten more one, two, three, four, five, six,
08:53 seven, eight, nine and ten, switch over and pull,
09:01 hold it steady and for ten more seconds
09:07 one, two, three, four, five, six,
09:13 seven, eight, nine, ten okay, arms down.
09:18 Let's take a deep breath, and blow out.
09:22 Again in and out.
09:26 One more time in and out, great.
09:32 All right we gonna lean forward in our chair
09:34 gonna have our elbows bent gonna raise it up to the side
09:37 and then down, up, and down, good.
09:42 Up track the shoulder as you do that.
09:49 This should be a fairly non-abrasive exercise
09:51 if you do have arthritis in your shoulder,
09:53 you might not be able to quite this much range of motion,
09:55 but do what you can for now and you'll find it improving.
09:59 Now with rheumatoid arthritis sufferers
10:01 some days are just gonna be worsen others,
10:04 some days you'd be working out
10:05 and then next day you feel absolutely wonderful
10:07 and you think you really found the magic elixir.
10:10 And then the next time you do the same work out
10:12 but the next morning you'll feel
10:13 actually like you've hurt yourself.
10:15 So don't be discourage, it's gonna come and go
10:17 just stay persistent and you'll find yourself
10:20 getting much better might be good idea
10:22 to chart out your progress and see what you're doing.
10:25 Keep like a journal of on a scale of one to ten,
10:28 how much pain your in the next day
10:30 and you'll be able to see an actual pattern.
10:32 Lets go ten more one, and two,
10:36 three, four, five,
10:42 six, seven, eight, nine, ten
10:49 lets keep your shoulders up right back and crossed
10:53 and back and crossed, back, cross,
10:58 this works little bit the upper back still
11:00 and also keeps the shoulder going
11:02 should be start fill your shoulder by now I think.
11:05 I know I feel mine, okay,
11:11 keep going, ten more one, and two,
11:19 three, four, and five, six,
11:26 seven, eight, two more nine, and ten, good.
11:33 All right lets stretch your shoulder out,
11:34 we gonna do that by grabbing
11:36 find the elbow and pulling it across
11:39 and we gonna have a nice steady hold there
11:44 and hold for ten more seconds
11:47 one, two, three, four, five, six,
11:53 seven, eight, nine, and ten.
11:56 Switch over and hold,
12:01 hold steady ten more seconds
12:07 one, two, three, four, five,
12:12 six, seven, eight, nine, and ten.
12:17 To attempt to roll the shoulders up and round,
12:23 your shoulders hurts a little bit,
12:25 okay, just go to the range where does not hurt.
12:34 You just want to give us a little practical application
12:36 for arthritis suffers right? Yeah.
12:39 And that can happen you might hit a movement
12:41 were just hurts a little bit.
12:43 You might try and stay out of that pain range.
12:45 Are you able to stay out of the pain range?
12:46 Yeah. Okay, that's good.
12:51 Hey now go to the front,
12:56 up and around. Up, up, and up
13:06 and five more.
13:13 Okay Now straight up and down, up, down.
13:18 Does that one feel okay, Kim?
13:19 Yeah. Good.
13:20 Madison, we doing all right? Yeah. Good.
13:26 Keep going and five more,
13:33 one, two, three, four, and five. Good.
13:41 Just lean forward put an arm in-between your legs there,
13:45 grab your wrist, and curl up
13:47 and then down, up, and down, up and down, keep going.
13:55 I'm going for twenty, six, seven, eight.
14:02 The beauty of this one is
14:03 you don't have to grab a hold of a weight.
14:05 And just use yourself as your resistance
14:08 so for those have who have disfigurement in your hand,
14:11 you okay to go and do this one.
14:12 That's fourteen, and fifteen,
14:16 sixteen, seventeen, eighteen
14:20 two more, nineteen, and twenty good.
14:23 Other side, curl, curl,
14:28 three, four, five, six,
14:35 seven, eight, nine, ten,
14:41 eleven, twelve, thirteen, fourteen,
14:47 fifteen, five more, sixteen, seventeen,
14:52 eighteen, nineteen, twenty
14:55 go and check your arms out.
14:57 Let's get a few breaths
14:59 in and out and in, out.
15:05 One more time in and out.
15:10 All right let's do the triceps
15:12 and it similar put the elbow on your knee,
15:15 place your hand, push all the way down
15:17 and then back up, down, and up, down and up,
15:22 we gonna do twenty, four, and five,
15:26 six, seven, eight, nine,
15:34 ten, ten more, one, two, three,
15:41 four, five, six, seven,
15:48 eight, nine, and ten good.
15:54 Switch over press, press focus on the triceps
15:59 that's we are working here, four, five, six, seven,
16:06 extremely important that you feel the muscle your working.
16:09 If you're just going to the range of motion
16:11 you don't feel anything you're not going to be
16:13 getting near the benefits as we put the focus on the muscle
16:16 that you working, fifteen, sixteen, seventeen,
16:23 eighteen, nineteen, and twenty.
16:27 Good. All right.
16:29 Shake them out again okay, good.
16:31 Now we gonna do some hip exercises
16:34 many times people have arthritis their hips,
16:36 so where they take a lot of abuse
16:38 so we're gonna start by pushing against the outside of our legs.
16:41 Push out and back in, push out and in, out and in,
16:50 push, and push, and push,
16:55 its eight, and nine,
16:59 ten keep going eleven, twelve, thirteen,
17:06 fourteen, fifteen, sixteen, four more
17:10 one, two, three, and four.
17:16 Okay, that's reverse it put your hands in side,
17:19 now squeeze in and out and in and out good.
17:24 Keep going three, four, five,
17:31 six, seven, eight, nine and ten,
17:38 ten more, one, two, three,
17:44 four and five,
17:47 six, seven, eight, nine, and ten.
17:54 Now we have go after the quadriceps
17:56 our knees are another area that can take a lot of abuse,
17:59 in arthritis so we're gonna start with our legs
18:03 fairly well extended so we're just gonna
18:05 get those last few degrees.
18:07 I'm gonna come up and up,
18:11 for those that are not having any problems
18:13 you go ahead and drape your leg over
18:14 and give yourself some resistance
18:16 but otherwise we're gonna try and hit thirty of these
18:20 and even with no resistance at all,
18:21 we should start to feel our quadriceps
18:24 eleven, twelve, thirteen that's good idea
18:28 to put your hand on the muscle you're working
18:30 so you can feel the contraction,
18:32 seventeen, eighteen, nineteen, and twenty,
18:37 ten more, one, two, three, four,
18:44 five, six, seven, eight, nine,
18:51 and hold leg flex our leg hard,
18:53 we're gonna trying hold that for thirty seconds,
18:57 there is five, hold tight and ten,
19:03 hold, hold, hold fifteen,
19:09 and there twenty, one, two, three,
19:16 four, five, six, seven, eight, nine, relax, good.
19:24 Other side extend and up,
19:28 three, we're going for thirty again.
19:30 Four, five, six, seven,
19:36 eight, nine, ten, eleven, twelve,
19:43 thirteen, fourteen, fifteen, sixteen,
19:48 seventeen, keep going eighteen, nineteen,
19:52 and twenty, ten more focusing on your thigh,
19:55 two, three, four, five,
20:00 six, seven, eight, nine or gonna hold this one.
20:06 And thirty seconds again,
20:08 flex your thighs as hard as you can,
20:11 hold there's five,
20:14 hold, hold, there's ten.
20:17 Holding contract hard fifteen,
20:25 down to the last ten, nine, eight seven,
20:30 six, five, four, three, two, one relax, good.
20:38 Felt that huh? Okay, good.
20:40 Dig your heel into the ground and pull back,
20:44 feel your hamstring and hold this position for ten seconds.
20:48 Hold, hold, hold, hold
20:54 okay this will be six to eight inches
20:57 dig in again and pull steady pull,
21:02 pull, pull, good, good, keep going, okay foot flat.
21:08 Pull back, pull, hold it,
21:16 hold it, hold it, and relax.
21:20 Other side, dig the heel in and push ten seconds.
21:27 Push hard, feel your hamstring work
21:34 and get ready to switch.
21:37 Scoot it down six to eight inches.
21:39 And squeeze again for ten seconds,
21:42 three, four, five, six,
21:46 seven, eight, nine
21:49 put first down hold back against it,
21:53 two, three, four, five, six,
21:58 seven, eight, nine, ten, good.
22:03 Pull your knee upward to your chest.
22:08 You do that so easy, Kim. I am fine.
22:12 Ten more seconds which for you will be no problems,
22:14 one, two, three, four, five, six,
22:21 seven, eight, nine,
22:23 and lets bring a leg up, pull towards us
22:28 and hold that should feel that bone in your hip
22:31 and your gluteus maximus ten more seconds
22:33 one, two, three, four, five, six,
22:39 seven, eight, nine, and ten good.
22:45 To the other side pull the knee up
22:49 hold tight pull, pull steady ten more seconds.
22:54 one, two, three, four, five, six,
23:00 seven, eight, nine, and ten, pull it up.
23:10 I can't go as far as you but it still feels good to me.
23:13 My sister and I used to arm
23:15 do gymnastics around the house. Oh, I see--
23:17 So we used to stretch as much as we possibly could.
23:19 Five more seconds one, two, three, four, five,
23:25 and that's all for few stretching
23:26 on regular basis okay.
23:28 Lets tuck our feet in behind us,
23:31 knees out in front and we're gonna press up
23:33 on the toes and back down press up and down,
23:38 up and down, up and down
23:42 up and down keep going
23:46 up and down, up and down,
23:50 up and down keep going,
23:55 and twenty more,
23:59 its three, four, five, six,
24:06 seven, eight, nine, ten,
24:11 ten more one, two, three,
24:17 four, five, six, seven,
24:24 eight, nine, and ten, good.
24:28 Now, we're gonna do is we're gonna fold our hands
24:32 on our abdomen we're gonna crunch forward
24:35 and push back, and crunch forward and back
24:40 and forward and blow out as you come forward.
24:49 This is an excellent exercise special if your arthritic,
24:53 it's not putting on the floor
24:54 where you gonna have discomfort of your neck
24:57 or your cervical area,
24:58 we can simply focus on contraction the abdomen,
25:02 push your lower back into the chairs as much as possible.
25:05 And as you come back
25:06 to pushing upper back into the chair.
25:12 You'll be amazed how much better you feel
25:14 as you get exercising the endorphins
25:16 that are produced by the exercise
25:18 we'll also give you this feeling
25:20 of well being that you may not have experience in a long time.
25:23 I just find it sad when people say,
25:25 I can't do any exercise because my knees hurt.
25:28 And their knees hurt because they're not doing any exercise
25:31 and granted the exercise can be a double edged sword,
25:33 if they do too much they can make them worse
25:36 but if they don't do something is going to continue
25:39 get worse anyway.
25:40 They get in a good exercise program
25:42 start strengthening the quadriceps
25:44 then the actual the find their knees
25:45 will hurt less. Keep going.
25:52 Let's do about twenty more,
25:55 its three, four, five, six,
26:03 seven, eight, nine, ten,
26:10 eleven and twelve, thirteen, fourteen,
26:16 fifteen, five more, sixteen, seventeen, eighteen,
26:22 two more nineteen and last one we gonna hold the contraction,
26:26 hold it for ten seconds, one, two, three,
26:31 four, five, six, seven, eight, nine, ten push back,
26:39 push, push, two, three, four, five,
26:45 six, seven, eight, nine, ten. Good.
26:50 All right ladies, we're all done, thanks a lot.
26:56 For arthritis sufferers there is a hope
26:58 if you have gout which is caused by
27:00 too high of of uric acid levels you can lower over protein
27:04 and you'll find that clearing up.
27:06 If you have rheumatoid arthritis,
27:07 it's gonna be a lot tougher but if get your immune system
27:10 stronger by following the natural remedies
27:12 that are constantly promoted on this show
27:14 you'll find that your immune systems getting stronger
27:17 and the irritation is lessening.
27:19 For the osteoarthritis sufferers
27:20 where you just have the bone on bone
27:22 wear and tear get into a good regular exercise program
27:25 as those muscles get stronger,
27:26 you find the irritation to your joints
27:29 becomes less and less
27:30 and you're gonna be able to do more and more
27:32 and able to do more than your without possible
27:34 and remember as you're doing your exercise
27:36 claim the promises of God,
27:38 look to him, He's a divine healer,
27:40 claim his promise of Philippians 4:13 which tells us,
27:44 "that we can do all things,
27:46 that's all things through Christ, who strengthens us."
27:49 God bless you and your efforts and happy exercise,
27:52 we hope to see you next time.


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Revised 2014-12-17