Participants: William Brauer, Dick Nunez, Kim Rogers
Series Code: BAS
Program Code: BAS000085
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00:01 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 Have you know woke with a pain in the neck. 00:17 No, I'm not talking about the person you wake up next too. 00:19 I'm talking about the actual physical pain 00:21 that can be incapacitating. 00:23 Find out what you can you do about it next 00:25 on "Body and Spirit" 00:55 Hello, I'm Dick Nunez, exercise physiologist 00:57 and Principal of Miracle Meadows 00:59 and Mount State Leadership Academy in West Virginia. 01:01 Welcome, to Body and Spirit. 01:03 Today we're gonna be talking about neck pain. 01:05 That's something that's very near and dear to my heart. 01:07 One time when I was 30 years old I was out digging fence holes 01:11 and they were very deep and very rocky soil 01:13 and I had to work very hard. 01:15 Shortly before that I had tweaked a muscle in my back 01:17 playing racquetball and I was walking around 01:19 kinda cockeyed and crooked. 01:21 And I kept working anyway. 01:22 I just put on a weight lifting belt, 01:23 I was young and not various smart certain issues 01:26 and so I just kept working away. 01:28 When I went to bed that night I slept on my right side 01:31 because there was comfortable and during the night 01:33 I felt this weird sensation, this burning pain sensation 01:36 and I never experience before, down my right side. 01:39 I simply kept going and did about-- 01:41 went about my things the next day. 01:42 I lifted weighs some and play racquetball again. 01:45 And that night when I went to bed, 01:46 I slept on the same shoulder. 01:48 It kept--this time the pain came more frequently 01:51 and more intensely and sooner. 01:53 When I got up the next morning. 01:55 I crumbled to my knees in pain. 01:57 I could hardly raise my arm. 01:59 I'd lost 90% of the strength in my right arm overnight. 02:02 I went through a physical therapy, 02:04 orthopedic surgeon, neurologist. 02:05 I went to everybody trying to find out 02:07 exactly what happened to my neck. 02:10 And nobody could really give me any clear answers. 02:12 Till one day I discovered that the levator scapulae 02:14 had knotted up and was putting pressure on axiliary nerve 02:17 running from my--around my fifth cervical vertebrae 02:20 down to my shoulder and was causing immense pain. 02:23 It took me 10 years to rehabilitate to my right arm. 02:27 I'm very sensitive of what the takes 02:29 to keep a neck healthy and strong. 02:31 And what to do once you do have problems. 02:33 It's a very delicate and sensitive area 02:36 and often times people don't know how to train it 02:38 or what to do once they does hurt. 02:40 So we're gonna focus on that today. 02:42 I believe the way to get started. 02:43 Helping me out today will be Kim and Will. 02:46 Kim is a student in Miracle Meadows. 02:48 Will is a student in Mount State Leadership Academy. 02:51 And let's go ahead and get started. 02:54 Whenever we look at neck injuries, 02:57 sometimes there's limitation in movements 02:58 so we're gonna start by just doing a gradual easy warm up. 03:03 And from here just take it as much as you can. 03:10 This should be a fairly safe exercise, 03:13 if your neck is hurt. 03:14 We're trying do all exercises today 03:17 that will be easy on the neck but yet still give us 03:21 a type of workout that we look to get on this program. 03:24 Okay, ten more time as one, and two, 03:29 three, four, five, 03:34 six, seven, eight, 03:39 nine and ten good. 03:42 Okay, just kinda shake it out. 03:43 Okay, Will, what I'd like you to do is 03:44 turn around just for moment to the front. 03:47 We're gonna use Will as a little bit 03:48 of anatomy chart here. Just like that hold on. 03:52 The levator scapulae start up here in the C1-C4 area 03:57 and then they come on down on each side 04:00 up until the superior angle of the scapula, 04:02 right about here. 04:04 These muscles run just like this. 04:05 And then on top of that is the trapezius muscle, 04:07 it stops-starts from the occipital protuberance 04:09 and goes down to T-12 04:11 and the muscle comes out like this, 04:13 and comes on down like a big diamond in your back. 04:17 And it covers up a lot of other muscles 04:18 that are in there as well, okay? 04:20 Those are areas we're gonna focusing in on, 04:22 because those muscle help keep our head erect, 04:25 keep our neck in proper position. 04:26 And if we loose those and we get the spasm in there like I did, 04:29 it can cause damage beyond our wildest dreams. 04:33 We don't want that at all. 04:34 So we're gonna be focusing in on that. 04:36 Lets squeeze our hands together and we're gonna push out 04:40 and draw back in, push out, 04:43 and back in, use pain as your guide. 04:46 If this really hurts then be careful with it. 04:48 In fact even still if I do something not quite right, 04:52 if I'm staying over night some place 04:54 and not very comfortable bed or very comfortable pillow, 04:57 I can start to experience neck pain again. 04:59 And I am very aware what a feels like 05:01 so I take precautionary messures right away. 05:06 And let's do about five more one, 05:10 two, three, four and five. 05:16 Let's go down now press and press, press, 05:21 we're gonna do fifteen of them four, five, six, 05:27 seven, eight, nine, ten, eleven, 05:36 twelve, thirteen, fourteen and fifteen. 05:41 Now we're gonna go up one and two and three, 05:47 and four, five and six and seven 05:55 and eight, nine, ten, 06:00 eleven, twelve, 06:04 thirteen, fourteen one more time 06:08 hold squeeze, squeeze hard. 06:10 Squeeze for ten seconds one, two, three, four, five. 06:16 Start lowering down six, seven, eight, nine and ten. Good. 06:23 All right stretch back. 06:25 Let me get back behind you here so we don't ram into each other. 06:31 Okay and cross, pull the shoulder blades apart. 06:38 All right back again. 06:43 You're both popping. 06:46 Okay and across. 06:52 Okay, good relax. 06:55 Will, I'm gonna have turn around again for a moment. 06:58 One thing you do if start to get a lot of neck pain. 07:00 If you go to a massage therapist or something like that 07:03 they'll be pushing around in here 07:05 and they'll go, "Oh, does that hurt right there?" 07:07 You'll be like, "Yep, you found the spot." 07:09 What happens that levator scapulae starts to knot up 07:12 you can find little points in the insertion area 07:15 where you'll find that it hurts. 07:17 And if you put a little pressure on there 07:19 and just hold that it will-- and then it'll start to release 07:22 and start to relax it. 07:23 Many of the modalities out there, 07:26 if you have neck pain, go to a, like a, medical doctor 07:29 they may give you some type of muscle relaxers 07:31 or other type of anti-inflammatory 07:33 to try and reduce the inflammation 07:35 thus making it more comfortable. 07:36 If you go to chiropractor 07:38 they'll do some type of manipulation. 07:40 Some will do more of an aggressive manipulation. 07:42 Some will use more passive manipulation. 07:44 But the bottom line is they're trying 07:46 to make the muscles here relax so that the pain will go away. 07:50 Or also we look at somebody who like-- 07:52 who's a massage therapist 07:53 they're gonna be working on this area 07:55 or a physical therapist they're gonna try 07:56 and also create relaxing they'll might use Galvanic Stim 07:59 or ultrasound or some type of modality to help relax that. 08:03 And so we look at the neck, 08:04 we want to have it in proper line. 08:06 If you Will here, just stand normal, Will. Okay. 08:09 He put his head up. Exactly. 08:12 He was standing with little bit of a forehead tilt. 08:14 When he straightened back up he was a little bit better. 08:16 But we still we can straighten him up 08:17 just a little bit more. Okay, good. 08:19 Having proper neck posture obviously will be very helpful 08:22 when it comes to preventing various problems, okay? 08:25 So lets work a little bit on the area that involves the neck. 08:28 And that's gonna basically be the entire shoulder girdle. 08:30 And so we're gonna start out by just doing some arm circles. 08:37 These arm circles will work many of the muscle 08:40 in throughout the back. 08:42 The muscles of that rotator cuff, 08:45 supraspinatus, infraspinatus, teres, minor 08:47 and subscapularis were called the six muscle STIS 08:51 which represent T2 muscles on the rotator cuff. 08:54 Okay let's go larger. 08:59 Okay and smaller and larger again. 09:07 All right, I didn't ask. 09:12 Okay, now go the other way. 09:15 Okay, Kim, if you need to drops your arms 09:17 for a second, go ahead. 09:19 Okay, that's long enough now you can get back 09:22 into it again. Okay. 09:25 You know, you get 50% of your strength back 09:26 after just two seconds so, might as well keep... 09:30 Yeah, it's pretty amazing you bounces back pretty quickly. 09:33 Okay and small. Let's go the other way. 09:38 How about you, Will, how're you holding up? 09:40 I'm all right. Okay, Will's fine. 09:42 Yeah. And I am fine. 09:43 Okay. Okay. 09:45 I'm sorry, I'm a weakling. Okay. 09:48 Well, we're gonna hold it here in just a moment 09:50 and just do a nice static hold, shorten them down. 09:53 Get ready to hold and now we're holding. 09:56 We're gonna keep the palms down. 09:59 Try and keep the arms parallel to the ground 10:01 and just think of pleasant thoughts. 10:04 Claim scriptural promise, 10:06 "I can do all things in Christ who strengthens me." 10:08 Which is one of our key texts 10:10 for this program in Philippians 4:13, 10:14 God will not put us to anything we cannot bear 10:17 including this exercise program. 10:19 Turn in off things necessary out. 10:23 You don't get a way out, not this time. 10:25 30 seconds. Okay hang in there. 10:33 We're down to twenty seconds, 10:36 nineteen, eighteen, seventeen, sixteen, 10:40 fifteen, fourteen, thirteen, twelve, eleven, ten. 10:46 It's gonna feel good when put your arms down, Kim. 10:48 Eight, Seven, six, five, four, 10:52 three, two, one good. 10:55 That's, you know, a relief there. That's right. 10:58 Okay, let's roll the shoulders up around. 11:02 Now we're putting into our trapezius muscles. 11:06 I was talking about it few moments ago. 11:12 Keep going, up and around, and around. 11:18 Okay, five more one, two, three, 11:23 four, and five up around the other way. 11:26 I'm going around and around and ten more 11:32 one, two, three, four, five, 11:38 six, seven, eight, nine and ten. 11:44 Shrug up hold and relax. 11:48 Trying not to stretch down as much as possible. 11:50 Up and relax. 11:54 Up and relax and up and relax, 12:01 up, relax five more times. 12:05 Up, relax, up, there is two, 12:11 up and three, up four, up five. 12:19 Now go up and just hold that, now hold for fifteen seconds, 12:23 contract the muscles. 12:24 Hold ten more seconds one, two, three, 12:29 four, five, six, seven, eight, nine 12:35 let it stretch good, good, okay. 12:39 We reach on your shoulder and just push down, 12:41 on that shoulder to stretch a little bit more. 12:44 Keep your neck over to the side. 12:48 Five more seconds one, two, three, four, five switch. 12:56 Stretch and five more seconds 13:01 one, two, three, four, and five good. 13:07 Okay, now we're doing a little direct neck exercise. 13:09 Be careful with this one. 13:11 Only take it to a range of motion 13:12 that you're comfortable with. 13:13 We're gonna look down and look up, 13:16 and down and up, down, up, 13:22 down and up, down and up. 13:26 Ten more one, and two, 13:32 three, four, 13:36 five, six, seven, 13:42 and eight, nine, ten. 13:46 Chip from ear to ear. 13:49 One, going for fifteen, two, again be careful 13:53 three, four, five, six, 14:01 seven, eight, nine, ten, 14:08 five more eleven, twelve, 14:13 thirteen, fourteen, fifteen. 14:17 Turn the head to the side 14:19 and turn, turn, turn, good. Keep going. 14:30 Ten more each way. 14:33 One, two, three, four, 14:40 five, six, seven, eight, 14:48 nine and ten, good. 14:52 All right just lets pull an arm up and pull it across. 14:55 How'd that feel on your neck, Kim? 14:57 My neck is a little bit sore but I am okay. 14:59 Okay. Will? Feels good. 15:01 That's why I used you for this show 15:02 because I know you have neck problem every now and then. 15:06 I was having a little neck problem 15:08 earlier in the week and I was doing this routine 15:10 will definitely help me out. Okay, switch. 15:18 And let's hold for ten more seconds. 15:20 So this work out now I use as a rehabilitative type work out 15:24 but it's also a preventative type work out. 15:27 If you've never had neck problems praise the Lord. 15:29 You don't ever want them. 15:31 Five more seconds four, three, two, one. 15:35 Okay shake them out. 15:37 Take a nice deep breath and out and in 15:44 and out and in and out. 15:49 Okay, Will, I'm gonna have you turn around 15:50 again for a moment. 15:52 Use him as our anatomy chart one more time. 15:54 These are the scapula, if I can I isolate it here, 15:59 the scapula runs on each side. 16:02 And we've talked a lot about the rotator cuff muscles 16:04 and let's just give you a brief education on where they go. 16:07 There's a process in the scapula, 16:10 it divides it basically from an upper and a lower 16:12 and the infraspinatus is the underneath part 16:16 that comes over into the shoulder 16:18 supraspinatus comes on top and comes down to the shoulder 16:21 and there's another muscle called the teres minor 16:23 down around here comes up into the shoulder. 16:26 And then on the front side, 16:28 if we could look right through Will's chest 16:31 and look at the under side scapula, 16:33 there's one more muscle called the subscapularis 16:35 who comes out and attached into the humerus out here. 16:38 And that's who it makes up the rotator cuff 16:41 'cause it capsules the shoulder and allows it to move. 16:43 Okay, so that's your anatomy lesson for the day. 16:46 All right now we're gonna do some upper back work. 16:48 And we're gonna do this by simply reaching out, 16:51 grabbing our arm pull back. 16:53 And we're gonna drawing back on the various muscles 16:55 we were just talking about 16:56 because as we draw our scapular together 16:59 all those muscles come into play, 17:01 including latissimus dorsi, which is the big muscle. 17:04 It sweeps down the side. 17:08 Doing twenty of them. 17:09 Here's six, seven, eight, nine, 17:16 ten, eleven, twelve, thirteen, 17:23 fourteen, fifteen, sixteen, seventeen, 17:29 eighteen, two more, nineteen and twenty, good. 17:34 Switch over and pull and pull. 17:40 There's three, four, five, six, 17:47 seven, eight, nine, ten, ten more 17:54 one, two, three, four, five, 18:02 six, seven, eight, nine, and ten, good. 18:11 Arm up over the head. 18:13 Grab a hold of the elbow pull, hold it tight. 18:18 We're gonna hold tha for ten more seconds 18:21 one, two, three, four, five, six, 18:27 seven, eight, nine, ten. Switch. 18:33 Hold ten more seconds one, two, three, 18:39 four, five, six, seven, eight, nine, and ten. 18:47 Okay, deep breathe and out. In and out. 18:55 One more time in and out. Grab palms up. 19:02 Okay, curl your arm. Let's do twenty on each side. 19:05 Will, you count. 19:06 When you do your curl make sure your hand is supinated position, 19:10 this is pronation, this is supination. 19:12 So you wanna have the thumb turned out. 19:14 That gets the maximum contraction of the bicep. 19:16 If we do it from this position then we're getting 19:18 little more the brachioradialis into play. 19:20 So this way we do direct biceps 19:22 and the brachioradialis will still 19:24 get some benefits from this is well. 19:25 How many are we on? Fourteen. 19:27 Okay, six more one, two, three, 19:34 four, five, one more time, and six. 19:37 Switch over and curl. Good. 19:43 Up, up very important to have the balanced workout. 19:47 Keep going. 19:51 Wanna work as many body parts as we can. 19:56 Ten more? What're we on? 19:58 Six more. Six more? 20:00 One, two, three, four, five, six. Good. 20:08 Triceps, block here, press all the way down, back up. 20:13 Again we're going for twenty. 20:15 You might have to watch the form all way down, Kim. 20:17 There we go. Much better. 20:19 The arm should go totally straight each time you do it. 20:23 You should be focusing on the triceps 20:24 which is big three-headed muscle on the back the arm. 20:27 Now you have your biceps which two-headed muscle 20:30 and then the triceps is three-headed muscle. 20:31 That's why they got their name Okay. 20:34 How many are we on? Thirteen. 20:36 Okay, fourteen, fifteen, sixteen, seventeen, 20:44 eighteen, nineteen and twenty. Good. 20:47 Switch to the other side. Press all the way down. 20:51 This is probably your offside, or your weaker side. 20:54 Everybody usually has one dominant side. 20:56 So the tendency on your off side 20:57 is not to get the full range of motion. 20:59 So you wanna be extra cautious about that 21:02 and try and make sure that you get all the way down each time. 21:07 Turn them like fighting against 21:08 wrist stuff turning all the way down. 21:09 Yeah, that's not potentially go against natural tendency 21:12 would you want to focus on make that arm go all the way down. 21:16 How many have we got, Will? That's twenty. 21:18 Okay, good. Shake them out. 21:21 Okay, couple of breathes. 21:25 Feels good, doesn't it? 21:29 All right now we're ready for some leg work. 21:31 We're gonna do some squats. 21:33 Okay, feet apart. 21:36 Your toes are gonna be slightly out. 21:37 When we do our squats the first thing we do 21:40 is we sit back into the squat, 21:42 we do not wanna jut the knees over the feet. 21:44 You wanna sit back into, okay? 21:46 And you can vary the depth. 21:48 We can go till your thighs of parallel to ground if you want. 21:52 Or if you're not that skilled on it 21:54 then you can do more of a modified squat 21:56 like I'm doing right now. Will's going little deeper. 22:00 Kim's kinda staying in my range right now. Okay. 22:05 Go ahead and go a little deeper, Will. 22:08 Okay go down, down. 22:11 There. Down. Good. 22:17 We're gonna do thirty of these. What's that, two? 22:21 I don't know. 22:24 I think that's about ten and let's go twenty more. 22:27 One, and two, little slower 22:30 three, four, five, six, good, 22:38 seven, eight, nine, ten more. 22:46 One, and two, and three, 22:52 four, five, six, seven, 23:00 eight, nine and ten. 23:04 Okay, hands on your hips, give me ten lunges each side. 23:07 Step out with your right leg first. 23:08 Way out. Good. 23:10 Keep your head up. Two, two. Good. 23:16 Three, not to fast, three, we're not in a hurry. 23:19 Four, four, five, five, 23:27 six, six, seven, seven 23:33 three more times. 23:36 There's one and two, 23:43 and three. Good. 23:45 All right use me as your wall, grab a hold of my shoulder. 23:49 Grab a hold of your ankle and stretch your quadriceps. 23:59 Okay, ten more seconds 24:01 one, two, three, four, five, six, 24:07 seven, eight, nine, switch. 24:14 Kim is our school gumby. 24:16 We tie her up every now and then and just leave her there. 24:20 Kim is very flexible. 24:21 She did a lot of gymnastic when she was younger 24:24 and that certainly helps. 24:26 Ten more seconds one, two, three, 24:29 four, five, six, seven, eight, nine and ten. 24:36 Feels really good to stretch those thighs 24:38 after you do your squats, isn't it? It does. 24:40 All right now we gonna stretch the hamstrings. 24:42 Gonna put your leg out upon the heel, 24:45 lean forward into it so you feel it stretch 24:47 in the back of your leg. Hold that. 24:56 Ten more seconds one, two, three, 25:00 four, five, six, seven, 25:04 eight, nine, ten. Switch. 25:10 Lean forward into it 25:16 and hold ten more seconds 25:19 one, two, three, four, five, six, seven, 25:26 eight, nine and ten. Good. 25:30 All right hands behind the back. 25:33 We're gonna do some abdominal crunches. 25:35 Crunch the abdominal, bend over. 25:37 Up, keep it crunched and all the way back. 25:39 Crunch bend over, up and back, 25:43 crunch over, up and back. Let's keep going. 25:48 This is an excellent one for people that do- 25:50 that have a bad neck because you don't have to put 25:52 any pressure behind your head. 25:55 And if you focus on contracting the abdominal 25:57 it's actually a very good exercise. 26:00 Contract over, up and back and back, 26:07 contract over, up and back. Good. 26:15 Could be good for about ten more. 26:18 Keep it controlled there's one, and two, 26:25 three, four, 26:31 five, six, seven, 26:39 and eight, two more times, 26:42 nine, last one, and ten. Good. 26:46 Let's do some trunk rotation. 26:49 And turn and turn. Good. 26:59 Ten more each way. 27:01 One, two, three, 27:08 four, five, six, 27:15 seven, eight, nine, last one and ten. Good. 27:23 All right thanks a lot, well done. 27:28 This simple program should be very beneficial for helping you 27:31 take care of the pain in the neck in your life. 27:33 It doesn't have to plague you. 27:35 You simply by getting into a regular program 27:37 and claiming the promises of God. 27:39 Knowing that if we follow His natural ways 27:41 and exercise is part of that and in Philippians 4:13 it says, 27:44 "I can do all things through Christ who strengthens me. 27:49 God bless you. Keep on exercising. 27:52 Hope to see you next time. |
Revised 2014-12-17