Participants: Dick Nunez, Madison Turner, Andrew Hard
Series Code: BAS
Program Code: BAS000083
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:04 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 Many people are bothered 00:16 by aching shoulders and loss of mobility. 00:19 Find out what you can do about it, next on Body & Spirit. 00:51 Hello, I'm Dick Nunez, 00:52 exercise physiologist and Principal of Miracle Meadows 00:55 and Mountain State Leadership Academy in West Virginia. 00:57 Welcome to Body and Spirit. 01:00 Today we're gonna be talking about shoulder injuries. 01:02 How sad it is when I see people can hardly move around 01:05 and really it is because they let themselves go. 01:07 When you look at the shoulder area, 01:09 it's composed of the deltoid muscle primarily 01:12 and the deltoid is in three different bundles, 01:14 the front, the middle, and the posterior. 01:17 When you look at the structure of the shoulder, 01:20 if you grab your arm 01:21 you should be able to feel muscle there. 01:23 If you can just squeeze 01:24 and feel the bone there is a problem there. 01:26 It's gonna make it very difficult 01:28 for you to raise your arm up over head. 01:30 The good news is many people had been helped dramatically 01:33 by getting into good exercise program. 01:35 One of the most common feedbacks 01:37 I get from this show is that people had frozen shoulders 01:41 or extreme pain moving around 01:42 and when they start doing the exercise 01:44 on a regular basis amazingly their mobility came back. 01:48 So today we're gonna focus in on that and hopefully 01:50 give you some new ideas 01:51 about how to unfreeze the frozen shoulder. 01:54 Think we're ready to get started. 01:55 Helping me out today will be Madison and Andrew. 01:59 Both of them are students 02:00 at the Mountain State Leadership Academy. 02:04 And we're gonna get right into our training. 02:08 When we deal with shoulder injuries 02:09 one of the main comments 02:11 I hear is my rotator cuff is bad. 02:14 And lot of times I ask them how do you know? 02:17 So I really don't know I just think it's my rotator cuff. 02:20 Rotator cuff really is made up of four muscles, 02:23 the supraspinatus, infraspinatus, 02:25 subscapularis, and the teres minor. 02:28 To remember them easily 02:29 they just call them the SITS muscle, 02:30 S-I-T-S which is the first initial for each one of them. 02:34 And there's a sure way to know 02:35 if it is a rotator cuff problem or not and Andrew, 02:38 I'm gonna have you come close to me here. Okay. 02:40 And this is the way we check it out. 02:42 Put your elbow into your side 02:44 and just keep it brace right there. 02:46 Now your hand, you're gonna push against my hand, 02:49 as you're trying to rotate out. 02:51 Okay, does that hurt at all? No. 02:53 Okay, and it shouldn't. Push out. 02:56 Now if this hurts then most likely 02:59 you've some rotator cuff injury. 03:01 But if it doesn't hurt at all then most likely 03:04 it is not your rotator cuff. 03:06 Now when you hear rotator cuff, 03:08 people get this misconception as well, I think 03:11 they think of the baseball pitcher and grant it. 03:13 If the baseball pitcher gets tendonitis in their arm 03:16 or the rotator cuff, it's a very long and painful ordeal 03:19 and they can actually tear or fray that. 03:22 Some players recently Mark McGwire 03:24 has retired from baseball, 03:25 because of chronic patellar tendonitis. 03:28 So tendonitis can be very, very damaging 03:31 and can go on for years and years and years 03:33 so that's where the rotator cuff comes in. 03:35 So we're gonna start out by doing some warm up 03:38 for that area we're gonna have our elbows into our size 03:41 and we simply gonna move our arms out like this. 03:44 So, we're acting like there is a hinge right in our side 03:47 and we're just moving our arms out. 03:50 Now, if you do have problems with your rotator cuff 03:52 this could be very painful, 03:54 so you want to work through this gradually 03:56 and don't go into that pain range. 03:58 Also once you get little stronger using something 04:01 like surgical tubing while you do this exercise, 04:04 it can be very, very beneficial, 04:05 because that will give you some type of resistance as you go. 04:09 Okay, let's do this about 15 more times. 04:13 It's a pretty simple exercise, but also very beneficial. 04:16 We get little more of an intensified proportion 04:20 if you've shoulder problems you may not be able to do 04:22 everything we're doing today. 04:23 This might be a gradual production for you. 04:27 How many is that Andrew? Twelve. 04:28 Okay good. I can always count on Andrew, 04:30 he always let me know where I'm at. 04:33 Okay, and good. Before I go too much further, 04:36 I'd like to demonstrate a couple of things 04:38 you can do for rehabilitation of the shoulder. 04:40 Andrew, I'm gonna use you as a wall for a moment, okay. 04:42 So I keep turn around and this is my wall right here. 04:46 And if I come up to the wall 04:47 and I just put my arm into the wall keeping 04:51 my elbow in again and just push against it. 04:55 And push for ten seconds, well, let me lift you off. 04:58 Not really. Okay. 05:01 And then you can turn just a little bit 05:03 and push again for ten seconds, 05:07 and then turn one more time and push. 05:11 This really is the first step towards rehabilitation. 05:15 It's a static isometric type exercise 05:18 and we do that before we can get into the motion. 05:20 Another thing you can do, 05:21 is you can play eensy weensy spider going up the wall. 05:25 If you've trouble moving, 05:26 you can just walk your fingers up a wall 05:28 as you walk your fingers up, 05:30 it will encourage you to go through a range of motion. 05:32 Okay, with that step we're gonna get started. 05:35 Madison's all anxious to get going here. 05:37 Enough of this talking stuff. So what we're gonna do is, 05:39 we're gonna squeeze your hands together. 05:41 We're gonna come out, we're gonna pull back, 05:44 gonna go out and back 05:47 and out and back, keep going. 05:51 By pressing our hands together, 05:52 we can work the chest 05:54 and it actually will protect the shoulder to a certain extent 05:57 and be very helpful for it. 05:59 This would be affecting the frontal deltoid, 06:02 but the shoulder area is also made up of several other muscles 06:05 that once we mentioned in the rotator cuff area, 06:07 the trapezius, the big muscle 06:09 that encapsulate the entire upper back, 06:11 which is the muscle that runs off 06:12 the side of the neck up in through here 06:15 and runs down the back goes all the way 06:16 from the occipital protuberance in the skull down to T-12. 06:21 Okay, now we're gonna go upwards, 06:24 press up, down, up, down. 06:29 If you can only get about that high that's okay, 06:32 keep working on it until you start 06:34 getting full range of motion. 06:36 For those who have shoulder problems, 06:39 this would be a good tape for you to get, 06:41 so you can follow along with it 06:43 and become progressively better. 06:45 And up and down, and up and down. 06:50 Let's go ten more. 06:52 One, and two, 06:56 and three, four, 07:01 five, six, seven, 07:07 eight, nine, one more time, 07:11 let's hold it up there at the top, 07:12 keep squeezing together. 07:14 Keep squeezing, squeezing. 07:16 Let's go for ten more seconds. 07:18 One, two, three, four, five, 07:23 six, seven, eight, nine, and ten, good. 07:30 All right, let's do some shoulder rolls. 07:34 Up and around. Try and lift your shoulders 07:38 as high as you can and bring it around. 07:41 This is working the trapezius area. 07:43 It's gonna get little bit of shoulder activity not a lot, 07:46 but it certainly will work some of those muscles 07:48 that rotate the shoulder. 07:53 And let's go five more. 07:59 Now let's go the other way up and around. 08:02 Good. 08:04 Up, up, up, up, good. 08:12 Five, one, two, three, four, five. 08:18 Let's shrug the shoulders straight up hold them and down. 08:22 Up and down, up and down, up and down, 08:29 up down, up three more times. 08:33 One, two, and shrug it up hard, 08:38 just hold it there, hold it there, 08:40 hold it, hold it, hold it five more seconds. 08:44 Four, three, two, one, let it out, good. 08:49 Deep breath and out. Deep breath and out. 08:56 Okay, Madison, you get the towels please. 09:01 Our towels will make excellent exercise equipment 09:05 for shoulder problems and we're gonna start 09:08 by taking our towel and pulling it apart here. 09:12 Okay, we're gonna come up over the top and down. 09:16 And using the towels will help us to be able to do 09:21 the range of motion more affectively 09:23 than just taking this straight up. 09:25 So this one should be a good one. 09:26 You gonna get both arms up, 09:28 if one arm is worse than the other, 09:30 but then again if you only part way up, 09:32 that's okay just keep working at it. 09:33 I Remember exercise is progressive endeavor. 09:36 You may not be able to do it on the first day, 09:38 in fact most likely you won't be able to. 09:40 But if you keep it up, you'll find yourself 09:43 getting better and better as the body adjust 09:45 to the stress of course placing upon it. 09:48 Okay, let's do ten more of these. 09:52 This is working the frontal deltoid 09:54 and as we pull the towel apart 09:56 it'll also be working in the medial aspect 09:59 and as we do the motion, 10:00 we'll be bringing in the latissimus dorsi, 10:02 which are the large muscles that sweep underneath the arm. 10:06 Okay, get few more in there. 10:11 And last one up, now hold it there at top. 10:15 Okay, now we're gonna go side to side. 10:18 And again this will bring in more latissimus dorsi, 10:22 keep pulling the towel up hard. 10:30 And let's go ten more each way. 10:33 There's one, and two, 10:37 and three, four, five, 10:43 six, seven, three more, 10:48 eight, nine, and ten, good. 10:53 Let me hold your towel for a moment. 10:56 Now put your arm up over your head 10:58 you got to hold the elbow and stretch. 11:03 This might be a difficult stretch for you, 11:05 if you've a problem with your shoulder, 11:07 you might just want to go up to a wall 11:09 and put your arm up against the wall 11:11 and try and do similar stretch as this. 11:15 Okay, switch. 11:19 Okay, so what you would be doing is just coming over the wall. 11:22 Andrew is my wall again, I'll just put my arm against 11:23 that and try and work on stretching that area. 11:28 Five more seconds. One, two, three, 11:32 four, and five, good. 11:36 There's your towel back. 11:38 We're gonna do somewhat of a rotator cuff exercise here, 11:42 its gonna be similar to our warm up. 11:44 You want to get the towel, 11:45 you're gonna have a fairly short, 11:46 you get the towel where your hands are going to be in still. 11:49 Okay, so both fists should be facing in 11:52 and we're gonna rotate out and across. Good. 11:59 Again we're keeping the elbows in tight to the waist. 12:04 We're just going back and forth 12:06 using the rotation of the shoulders. 12:09 Hold the towel with some intensity 12:11 and that will add the resistance to the exercise. 12:15 Keep going. 12:19 Let's go ten more each way. 12:20 There's one, two, three, 12:26 four, five, six, seven, 12:33 eight, nine, and ten, good. 12:38 Now I want you to take the end of your towel, 12:41 grab it like it's a big knob on the end of the back. 12:44 We're gonna take it with the short grip here, 12:46 that's six inches apart, gonna raise up pull back down. 12:51 Up and down, excellent. 12:54 Twenty on each side, Andrew. 12:56 This is an excellent one for the medial deltoid. 13:04 If it's too difficult to go up that high 13:07 then shorten your motion. 13:08 You can just go up a few inches that's okay. 13:12 Again, you're working on progression, 13:14 so if you're starting this out 13:16 and you're gonna go this far, that's okay. 13:18 Do not take your shoulder 13:20 into the pain range, work up to it. 13:23 You'll find that your body will get 13:24 better and better going through that. 13:26 That motion as you get stronger. 13:29 How many we're on? Twenty. 13:31 Okay. Switch over. 13:36 There you go, good. 13:38 Okay, little more on top there Madison 13:39 just like you're grabbing end of the back. 13:42 Good, excellent. 13:45 Okay. 13:49 Very good. 13:50 Focus on what you're doing may be you slow it down 13:53 just a little bit, there you go. 13:55 If you go little slower 13:56 we can get more of an affect on the muscle. 13:59 Remember if we do it fast 14:01 and we tend to work the slow twitch fibers 14:02 which are the more aerobic fibers 14:04 if we go slowly we tend to work more of the anaerobic fibers, 14:07 which are the larger fast twitch fibers. 14:10 And that's the one we're after 14:11 when we do this type of exercise. 14:12 When we walk, when we swim, 14:14 then we want the aerobic fibers. 14:16 How many of you have done? Twenty. 14:17 Good. All right. 14:19 I'd like you to lay down on your sides, 14:21 keep your towel with you. 14:26 Okay, you can just lay your towel down for right now, okay. 14:29 You're gonna have your elbow into your side 14:31 just like we did in the standing position. 14:32 Go and lay down little more. 14:34 Okay, and I want you to rotate your arm up from that position. 14:38 Now you can start doing this with progression 14:41 of some type of dumbbell or can of food. 14:47 It seems like kind of like easy exercise with nothing, 14:52 but this is a good one 14:53 once you start working up with some weight. 14:58 And for many people who do have shoulder injuries 15:00 just doing it with nothing is gonna be funny for right now. 15:03 You're doing 20 again, how many of we've got, Andrew? 15:05 Eighteen. 15:08 Okay, now put your arm all the way out straight, 15:11 okay and raise up and down. 15:13 You gonna 20 that way. 15:16 And even though you don't have weights in your hand, 15:18 I would imagine you start to feel in your deltoid. 15:20 Are you feeling it all yet, Andrew? 15:22 Yeah, yeah. How about you Madison? 15:23 Just a little. Just a little. 15:25 Usually when Madison just says just a little 15:27 that usually means yes, indeed I'm feeling it. 15:31 How many is that? Fourteen. 15:33 Good. And this is a really good isolator 15:36 for that posterior deltoid area, 15:40 but this is little more of an advanced exercise. 15:44 Okay, turn over to the other side. 15:46 Remember we want to stay balanced. 15:48 Get your towel there, okay. 15:52 We're gonna raise start with the rotator cuff exercise first. 15:59 We're gonna do 20 of those. Then we'll go to the shoulder, 16:04 what was called lying side lateral. 16:11 Little bit slower. How many we're on, Andrew? 16:15 Fifteen. Good. 16:24 Okay, reach out. Raise your arm up. 16:31 Good. 16:35 Okay, Madison you want to stop just a little short of that, 16:37 okay that's good right till there. 16:39 Excellent, okay. 16:44 How many we're on? 16:46 Ten. Ten, okay ten more. 16:47 One, and two, three, four, 16:54 five, six, seven, eight, 16:59 two more, nine, and ten. 17:02 Okay, lay down on your back. 17:04 Okay, put your arms out, okay. 17:08 You have your arms back like Madison has it there. 17:10 Okay, just let them hang down. 17:11 Okay, now we're gonna alternate. 17:13 Put your right arm down like this, 17:15 keep your elbow on one spot. 17:16 Okay now let's alternate it. Good, good. 17:20 And again this is a direct rotator cuff exercise. 17:24 That seem like a bit of strange one, Madison. 17:26 Yeah. Okay, well that's good, 17:27 at least you're honest about it, okay. 17:32 This is another one you can do with weights. 17:37 But make sure it is pain free 17:39 before you go and do any weights. 17:41 And once you get the weights you need to stay pain free. 17:44 You can start moving it up, but keep it pain free. 17:47 We want 20 on each side. 17:52 You're getting used to it, uh, Andrew. 17:53 Yeah. How many we're on? 17:57 Okay good, on your feet. 18:01 All right grab a hold of your elbow and pull it across. 18:04 Stretch that area out. 18:08 Pull that, pull it ten more seconds. 18:10 One, two, three, four, five, six, 18:16 seven, eight, nine, and ten. 18:20 Switch. Hold it tight. 18:27 Ten more seconds. 18:28 One, two, three, four, five, six, 18:34 seven, eight, nine, and ten, okay. 18:38 Put the arms up, we can do a bicep exercise 18:41 by just flexing down and by holding the arms up. 18:44 We force the shoulders to work. Good. 18:50 Flex just like somebody said show me your muscles 18:52 and you're flexing for them. 18:55 Has that happened to you a lot, Andrew? 18:57 No. No. Madison. No. 19:00 No, not yet. Okay, we'll work on that. 19:05 Keep going, squeeze, squeeze, 19:12 good. 19:17 Let us do six more. 19:18 One, two, three, four, 19:25 five, and six. Good. 19:28 All right, we're gonna do some triceps exercise. 19:31 We're gonna block our hand 19:33 and push down and bring it up. 19:35 Push it down, bring it up. 19:38 Guess, how many we're doing, Andrew? 19:39 Twenty. Good guess. 19:42 You're gonna get A for the day. Thank you. 19:46 Too bad, it doesn't show up on your report card. 19:52 So feel the triceps each press. 19:55 Make sure whenever you're doing exercise 19:56 if you feel the target muscle from this case 19:59 the triceps and back of the arm, 20:02 as you're doing the sides, you'll be feeling it back here. 20:05 Good. How many we're on, Andrew? 20:07 Twenty right now. All right switch over. 20:11 Good. press, and press, good, press 20:18 all the way down excellent. Good. 20:26 Do you feel your triceps there, Andrew? 20:28 Yeah. Madison. Yeah. Okay. 20:34 Where we're Andrew? Good, 18, 19 and 20. 20:41 Okay, shake them out. 20:44 All right get a good breath, 20:47 and out and in, and out. 20:54 All right. We've to have a nice 20:56 and balanced workout so, 20:58 now we need to do a little leg work 21:00 and I think we'll do some squats today. 21:03 Okay. And we're gonna do 21:05 these with little bit of a twist. 21:08 We always love when we put a little twist 21:09 in your exercise, don't we? 21:10 Yes, we do. Okay. 21:12 We're gonna squat, lay down. 21:15 And we're just gonna come up a little bit and back down. 21:18 We'll do that ten times. 21:20 There's three, four, five, six, 21:27 seven, eight, nine, middle spot, 21:32 one, two, three, four, five, 21:40 six, seven, eight, nine, ten. 21:46 Up, far way down, and up and down, up, good. 21:53 Four, five, six, seven, 22:00 eight, nine, ten, back down. 22:06 One, two, three, four, 22:12 five, six, seven, eight, 22:18 nine, mid range. 22:21 One, two, three, four, five, 22:28 six, seven, eight, nine, ten. 22:35 One, two, three, four, five, 22:42 six, seven, eight, nine, and hold. 22:52 One minute. We've already gone five seconds. 22:55 Put your hips back further Madison. 22:57 There we go. Good. 23:01 Okay, let's go down little more. 23:04 That's better. Down little more. 23:11 Okay, just starting to feel good. 23:15 Hang in there for 30 seconds. Halfway there. 23:22 Sit down little further. 23:27 Good, good, 20 more seconds. 23:33 Hang in there. Think pleasant thoughts, 23:38 ten, nine, eight, seven, six, five, 23:45 four, three, two, one. 23:50 Okay, lay on your side. 23:56 Get a hold of your ankle stretch your quadriceps, 24:00 that should feel good right about now. 24:08 Hold it for ten more seconds. 24:10 Two, three, four, five, six, 24:15 seven, eight, nine, ten. 24:19 Switch. 24:24 Hold it. 24:30 And ten more seconds. 24:31 One, two, three, four, five, six, 24:37 seven, eight, nine, ten, still facing me. 24:43 Sit up, legs apart. Okay. 24:50 Reach over to your right foot, 24:52 try and grab hold of it, hold down. 24:55 Good. hold, hold, ten more seconds. 25:01 One, two, three, four, five, six, 25:07 seven, eight, nine, switch to left foot, you can hold. 25:13 Hold down, put your head down towards your knee, good. 25:17 Good Madison. Ten more seconds. 25:20 One, two, three, four, five, six, 25:26 seven, eight, nine, ten. Reach out to the front. 25:32 Good. Hold it steady. Ten more seconds. 25:37 One, two, three, four, five, six, 25:43 seven, eight, nine, and ten. Good. 25:47 Up on your feet, just turn to the front 25:51 hands behind the back, contract the abdomen 25:54 bend over up lay back, 25:58 contract over up and back. 26:03 Again, focus on contracting your abdomen 26:07 as you come forward. 26:08 You should still be contracting 26:09 when you first stand back up 26:10 and then you lay it back. 26:13 Okay, stop right there. It should still be contracted 26:16 and then you lay it back. 26:18 Contract it then bend up stay contracted 26:21 and then lay back. 26:23 Contract over, up, and back. 26:28 Contract, over, up, and back. 26:32 Again contract over, up, and back. Ten more. 26:39 There's one, 26:43 and two, and three, 26:50 four, five, 26:56 and six, seven, 27:02 eight, nine, last one, and ten. 27:09 Good. Let's turn and turn, turn, 27:15 turn, three more each way. 27:19 There's one, two, and three. Good. 27:25 All right, well done. Thanks a lot. 27:29 Shoulder problems and shoulder weakness 27:30 do not have to plague you. 27:32 By just taking a general sensible approach to exercise, 27:35 taking one step at a time working through 27:38 and developing your strength 27:40 without going into the pain range, 27:42 you can expect great results, 27:43 especially, if you do it for the right reason. 27:45 Claim the promises of God, Philippines 4:13 says, 27:48 "I can do all things through Christ, who strengthen me." 27:52 God bless you. We'll see you next time. |
Revised 2014-12-17