Participants: Dick Nunez, Kim Rogers, Madison Turner
Series Code: BAS
Program Code: BAS000079
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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. |
Revised 2014-12-17