Participants: Dick Nunez (Host), Jonathan Hopkins, Omar Moquera
Series Code: BAS
Program Code: BAS000118
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Pain is something people have to deal 00:15 with on a regular basis. 00:17 Well, there is in the hip 00:18 and so much of it is only preventable, 00:20 but is reversible. Find out how 00:22 next on Body and Spirit. 00:51 Hello, I am Dick Nunez, Wellness Director of 00:53 the Black Hills Health & and Education Center. 00:55 Welcome to Body and Spirit. 00:57 Today, we are gonna talk about the topic 00:58 that plugs lot of Americans its pain in your hip. 01:01 Unfortunately, it affects way too many people 01:04 and for the wrong reasons. 01:06 Exercise can help so much. 01:08 It can help prevent it, it can help reverse it. 01:10 So that's gonna be our focus today 01:12 and if you have problem with bad hip 01:13 you wanna take this nice and gradual because 01:16 some of things you might not be able to do. 01:17 So, let pain be your guide as far as what you can do. 01:20 I think we are ready to get started. 01:22 Helping me out today is Jonathan Hopkins, 01:24 who is a Personal Trainer at the Black Hills Health 01:27 and Education Center and Omar Maskata, 01:29 who is also at the Black Hills Health 01:31 and Education Center as a Massage Therapist. 01:35 So, we are going to get started in. 01:36 We are gonna warm up our hip area. 01:38 So, I want to start by just putting your hands 01:39 on your hips. And we are gonna do easy circles 01:42 with the hips. Nice and easy. 01:46 If this hurts then just limit your motion. 01:51 You focus on the back, keep focus on the back, 01:52 keep going for range, but if you really hurt. 01:54 Keep your range nice and smart at first 01:57 until you feel yourself painful to get further. 02:00 Take it nice and slow. We are now looking to be 02:04 hula dancers here. We are simply trying 02:05 to get our hips loosened up, 02:09 we get a round and round and round. 02:16 Okay, now let's go the other way. 02:20 The hip is very complex network of muscles 02:23 and it can affect your back. 02:25 It can affect down your leg. 02:26 It affects so many areas. You may hear lot about 02:29 the SI joint that's so in area that can be 02:32 affected to cause hip pain 02:35 and when you loose that mobility down there. 02:37 It can really affect your daily life. 02:39 Okay, let's do it about 5 more times fellows. 02:42 It's 1, and 2, and 3, and 4, and 5, good. 02:54 Now what we are gonna do is standing in the 02:56 same spot we are gonna just bring the leg out 02:58 to the side and bring it back in, bring it out, 03:00 bring it back in, bring it out, 03:03 bring it in, bring it out, bring it in, bring it out, 03:08 bring it in, out and in, out and in. 03:15 We gonna do about 5 more of these. 03:19 And there is 2 and 3 and 4 and 5, good, 03:27 okay. Reverse it now the other side; step out, 03:30 back in, step out, back in, step out, 03:35 back in, step out, back in and out and in, good, 03:42 keep it up. Take a nice and easy. 03:48 If going out this far, it's painful 03:50 you can just shorten your step. 03:53 Let's do about 3 more here; 03:55 way out, back in, and out and in 04:00 and out and in, good. 04:03 Okay, what we are gonna do now 04:05 cross your arms across the chest. 04:07 And we gonna do little squatting motion. 04:09 Now this can be tough and again we are gonna do it 04:12 according to way you feel comfortable with 04:15 and the way we squat, 04:16 which is very, very important as 04:18 we want to make sure our knees stay over our feet 04:20 and our first move in a squat is to push 04:22 our hips back. So as we start a squat, 04:24 we gonna push our hips back 04:28 and if you can't go very deep that's okay 04:31 and come back up, okay, down and up, 04:37 push your hips back. I want to keep your chest up, 04:40 okay. Lot of times the people say what 04:44 you don't want to bend your back when you squat. 04:47 Well, that's true, but you keep your back 04:51 straight by keeping your chest up. 04:54 You don't want to round your back that's 04:56 we are getting trouble. It's okay to bend 04:58 at the waist. But you want to keep your back 05:02 in a nice straight position, 05:04 keeping your chest up. There is a little bony 05:06 protuberance in your chest called the 05:08 xiphoid process, which is the base of 05:10 the sternum and if you keep that area up 05:13 at all times you are basically putting 05:16 yourself in a proper position 05:17 to do any type of exercise, 05:20 okay. We are doing right back here, 05:22 Omar, okay. Yes, let's keep going. 05:30 Now as you get better with this you can start 05:32 bringing it down further. 05:33 Now it will give you more range of motion. 05:39 Okay, we are gonna do 10 more of this. 05:42 Ready and its 1 and 2 and 3 and 4 and 5 and 6 05:57 and 7, three more times and 9, one more. 06:04 We are gonna hold this last one. 06:06 Hold it here. 06:08 I am going to hold that for 15 seconds. 06:11 Now this might start to burn little bit 06:13 if you have to come out of it that's okay. 06:15 Five seconds are now gone. 06:20 It's 10 and 15, okay, good. 06:26 So, shake your legs out. Relax them a little bit. 06:30 Squats are difficult exercise, 06:32 so let's just go ahead and relax for a second 06:33 by taking a few good breaths, 06:35 so into your nose and out through your mouth, 06:40 into the nose, and out through the mouth, 06:44 one more time, into the nose 06:47 and out through the mouth, 06:48 good. Okay. What I want to feel it to do now 06:51 is lay on your side. 06:52 Omar, you lay on your left side. 06:54 Jonathan you lay on your right side. 06:56 So you guys can face off with each other here, 07:01 okay. Now what we are gonna do is we gonna raise 07:03 your leg up nice and gently. Can move up high, 07:07 way up, okay, now down slow, good, 07:12 good, and back up, way up, good and down, 07:19 okay, let's just keep going about that speed. 07:21 Jonathan we gonna do about 15 of those 07:24 and we are gonna switch sides. 07:27 Now when we do this exercise, 07:29 you are focusing on what it called 07:31 the abductor muscles. Again your hip is 07:35 made up of a lot of different muscles. 07:37 You've to call the 6 deep lateral rotators 07:39 of your hip, which give you the motion we want, 07:42 the stability we need. If we loose that, 07:44 in fact we hear lot about the term called sciatica 07:47 and that is actually one of the muscles of those 07:50 lateral rotators causing problem, 07:52 the muscle commonly, commonly affecting people 07:55 and it's called the piriformis. 07:56 And when you have that, it will put pressure 07:58 on the sciatic nerve running down the leg 07:59 and getting lots of discomfort. 08:03 Okay, let's get 2 more each side and last one. 08:10 Alright, go over the other side, 08:16 okay, are you ready? Okay, up, good. 08:21 Okay, we gonna do 15 again here Jonathan. 08:23 Now you do this exercise, this might be another one 08:26 that you might have to 08:27 concern yourself way this was. 08:29 How high you go up with it. 08:30 Just do it to your comfort and I hope for you 08:33 feel fine by doing that way. 08:35 Don't go too high, too soon. 08:37 Don't give yourself, it's going to cause 08:39 you to be in more distress 08:40 because that's how we are rafting. 08:43 Good, keep going, make sure you breath 08:46 while you doing this. Get a good nice exchange, 08:49 in and out, in and out. 08:51 Each time the exercise. Don't hold your breath 08:54 at all because that creates intrathoracic 08:56 and intracranial pressure, we don't want. 08:58 How many we are? okay, and 15. Good, 09:04 okay. Get on your hands and knees 09:09 alright I want you to put your right leg 09:11 out straight, right leg, okay. 09:16 Now I want you to make a circle with it. 09:17 I want you to come up, and around and down, good. 09:21 Up and round and down. There you go 09:23 and we gonna 15 each way there. 09:28 This is another one, where pain will be your guide. 09:30 Try and keep your leg straight as you do this. 09:37 This is encouraging range of motion 09:39 in the hip area. Keep your leg as straight 09:41 as you can. Focus on the gluteus maximus 09:44 or your rear end, as you do this. 09:48 Okay, 1 more time, good. Switch over. 09:54 Okay, and up and around, 09:57 good, good. 10:01 You might find one side more difficult 10:04 then the other and that's okay. 10:06 In fact, that's tends to be 10:07 somewhat normal in people. But as you keep up 10:09 with the exercise you will find yourself 10:11 feeling more comfortable doing it each way. 10:13 And of course coordination comes into the play here 10:16 because if you are right handed or 10:17 if you are left handed you gonna have a 10:18 dominant side, so if you go over the 10:21 other side you gonna find yourself little bit more 10:23 uncomfortable, okay, good. 10:24 Alright, let's come back on the feet again. 10:27 Okay, whenever we exercise even though 10:31 we might put a focus on particular area like 10:33 the hips. It's also a very important to 10:36 work the entire body and so we gonna do that now. 10:39 We gonna spend little time working upper body 10:40 and we want to loose our upper body up now. 10:42 We are gonna do that by just doing some arm 10:43 circles bringing it up and around, 10:49 and bring it up and around. 10:54 Okay, let's go the other way. 10:56 Up and around, and up and around, up and around, 11:05 just do 2 more. Okay, now what we are gonna do is 11:09 we gonna squeeze our hands together like this. 11:12 Okay, we gonna push out. 11:14 Keep it tight the whole time 11:16 and then bring it back, push it out, bring it back, 11:22 push it out and back, and out. Nice and slow, 11:28 keep it tight the whole time. 11:30 Keep it tight, the hard you squeeze 11:32 the more you get out of it. 11:33 You know, we are also doing is adding 11:35 range of motion to the exercise at the same time. 11:39 You should feel right in the chest area. 11:40 You guys keep going. So when doing this, 11:44 you should focus right in this area 11:46 as you squeezing out. Each time you should 11:47 feel right in that area. Okay, you can feel 11:50 in the right spot. I see I know what you do. 11:57 We try and focus on the muscles you are working 11:59 and get out toward back, bring it out, toward back. 12:04 Now little variation by that by now going up 12:06 and then down and up and down and up 12:14 and down and up and down and up and down 12:21 and up and down let's do 5 more. 12:27 Here is 1 and 2 and 3, two more, 4, last one 12:39 and 5, good, okay, relax for moment, 12:42 okay, now we gonna work our back. 12:45 Jonathan could you get the towels for us, please. 12:52 On our program, we don't buy any 12:56 exercise equipment. We try and make 12:57 something that you can all do at home. 12:59 So the only thing we use for equipment is this 13:01 little towel we have here and if you guys 13:04 can tear this in two by just pulling out 13:06 you can keep it, but nobody is done yet, 13:09 so I assuming we won't do that right now. 13:11 Okay, so what we are gonna do is 13:12 we are gonna bring this overhead, 13:14 bring it back down, bring it up and down 13:19 and up and down and up and down, 13:25 let's keep the arm straight as possible as 13:27 we do this exercise. Here we go. Okay, 13:30 up and down and up and down and up and down 13:40 and up and down, let's go 3 more; 13:44 it's 1, 2, one more time and 3, good. 13:52 now we are gonna do 13:53 is I want to put your left foot out. 13:56 Okay, hold on your towel, grab with the other hand. 13:59 We gonna pull back and come out 14:02 and back and out and back and out 14:08 and back and out, back and out. 14:14 We're gonna do 20 of them. 14:19 Focus on your back area as you do it. 14:22 So you want to catch right here through the back. 14:26 Okay, right back here Omar. 14:28 Yeah. Get some tension on that towel. 14:30 Again hard you pull the more you get out of it. 14:35 Where we are at Jonathan. 14:36 14, okay, it's 15, let's go 5 more, 14:44 and 3 more; 1 and 2 and 3, good. 14:51 Switch over. Put the other foot out. 14:54 Okay, let's pull and out, pull and out. 15:00 Keep the resistance tight the whole time. 15:03 And out and pull and out, pull and out, again 15:10 watch your posture. Keep your chest up 15:13 as you do it. The Xiphoid process is up. 15:18 Make sure you breathe as you do it. 15:25 14, okay, here is 15 and 16 and 17, good, 15:33 18, two more, 19 and 20, alright, very good. Okay, 15:40 let's just go ahead and tarsus of the side there. 15:44 Okay, now we are gonna start working on 15:46 a shoulder area. Where we gonna do this 15:49 by putting our arms out and we gonna make 15:51 small circles with them. 15:53 And this can be really tough exercise for people 15:56 those who watch Body and Spirit regularly 15:58 know this is a exercise you do quite frequently 16:01 and many times people watch the program, go, 16:03 well, it all looks so easy. 16:05 And when they try this they realize not so easy. 16:08 Okay, let's make bigger circles 16:13 and now let's go smaller circles again. 16:20 And then reverse it down go the other way 16:26 and now bigger and smaller. 16:37 Okay, now we just gonna hold it out straight. 16:40 Hold them out there, okay, we gonna hold it 16:45 there for another, try for another 20 seconds here. 16:51 Doing okay Omar, keep your hands out, 16:54 palms down, keep smiling Omar. 16:59 So one thing about Omar, he is always smiling. 17:03 Okay, keep it nice and straight. 17:10 Okay let's go for about 10 more seconds here. 17:15 Just to visit our Omar, forgot the count. 17:19 It's 5, 4, 3, 2, 1, put them down. Okay, 17:26 let's roll the shoulders now. 17:29 Loosen that up, 17:39 alright now just go the other direction 17:48 and let's go 3 more; 1 and 2 and 3. 17:54 Now we gonna stretch out for a moment here. 17:56 Let's bring the arm up over the head. 17:57 Get hold of your elbow and pull, 18:03 good, good flexibility, alright. Good job. 18:09 Okay, we gonna hold each stretch. 18:12 Pull down 10 to 15 seconds. 18:13 You can hold it for 20 if you want. 18:16 With interested of time, we will hold up for 18:17 about 5 more seconds. 18:24 Okay, switch. 18:29 Now whenever you are stretching you 18:31 don't want to put yourself into a position of pain. 18:33 You just try and feel the muscle stretch. 18:35 If it hurts a lot then you want to back off 18:38 and go little bit easier. You are not try them 18:41 make it any type of tendon responses 18:43 wanted to tight up, just want to feel the stretch. 18:45 Okay, that's good. Now we are gonna 18:47 bring the arm across the body 18:49 and put your hand behind you, good. 18:55 And you should feel this in your shoulder area. 18:58 Anytime you work muscles are part of 19:00 exercise is flexibility. So God will only 19:05 stimulate the muscles, but we have to make 19:06 sure they stay flexible as well, 19:08 loose that flexibility then you start 19:09 to ahead into a pain situation. 19:12 Okay, we gonna hold for 5 more seconds here. 19:19 Alright and switch over. 19:27 You guys are very flexible. That's good. 19:30 Now when you doing this you might not be 19:31 pull your arm as far cross your body 19:34 as Jonathan and Omar and that's okay. 19:36 Just bring it to where you are comfortable 19:37 with you fine, the more you do this 19:39 the better it will become. 19:41 Okay, let's hold for about 5 more seconds here. 19:44 It's 1 and 2 and 3 and 4 and 5. Okay, 19:51 we want to work our arms now. 19:52 We are going to work our arms as we gonna 19:54 take one arm and turn the palm up, 19:58 we are gonna put our other hand on that wrist 20:01 and we gonna give ourselves the 20:02 resistance here, as we go through 20:04 the range of motion. And we gonna try 20:09 and do 20 of these. The hard you push 20:13 the more you get out of it. 20:15 I want to keep our repetition nice 20:17 and smooth and control here, 20:23 okay, it's 10, 11, 12, try and get full range 20:30 of motion as you do it and there is 14, 15, 20:37 16, 17, three more, 18, 19, and 20, good. 20:46 Other side now, curl up and up and up and up, 20:56 here is 5, 6, full range of motion, 7, 8, 9, 21:05 and you should feel this in your bicep 21:06 as you are doing it, could not feeling it there, 21:09 slow it down, try and really put the 21:11 focus when we are working. 21:14 Even if you very strong you can still get a good 21:16 stimulation by doing this exercise. 21:23 Okay, 1 more, alright. Just shake it out. 21:28 That's the best part right Omar. 21:29 Shaking those arms out okay. 21:31 Now we are gonna do our triceps 21:34 anytime you work your body 21:36 you want to work the entire body. 21:37 Your muscles have intrinsic muscles 21:40 if you leave some of them weak. 21:41 Then you gonna have some problems. 21:43 I always tell people who say I have a bad 21:44 back what shall I do? Standard answer is get 21:47 your belly button closer to the back bone. 21:48 The stronger your abdomen 21:50 is the strong your lower back is gonna be. 21:52 So to do our triceps, we gonna take our hand 21:54 like we are gonna do a chopping motion 21:56 and we gonna block it with the other hand. 21:58 We are gonna push down and we find it best 22:01 if we put your elbow on in front of you 22:03 just a little bit. This will allow you 22:05 to get a full extension. 22:07 If you are too far down to side. 22:09 You are not gonna be able to get a good 22:10 and full extension. So, doing this way 22:12 will help you do that. 22:15 Okay, so we gonna reach out little bit more. 22:17 Omar you keep the elbow in and then push out., 22:20 there you go, that's looking better. 22:25 We gonna do 20 of these. Where we are at Jonathan, 22:28 14, 15, 16, good, 17, 18, 19, one more 20. 22:39 Okay, let's switch, okay, 22:44 make your repetitions steady. 22:46 Try and concentrate on the contraction. 22:49 For women who want to work on the back 22:51 of their arms, this is a good one to do that. 22:56 They want to get rid of that grandma way bye, 22:57 bye fat. That's the fat keeps away 23:00 when I have you to stop. Okay, keep pushing, okay, 23:04 13, 14, 15, good, 16, good, and one more. 23:18 Okay, now I want to have you fellows do 23:20 we are gonna start stretching the legs 23:22 since we have been standing here 23:23 we worked our legs, we did go into upper body, 23:26 but we were standing the whole time. 23:27 So now we gonna stretch the legs, 23:29 so I am gonna have you show you a form 23:31 of standing position. I want you to use me 23:33 as a brace. Put your, 23:35 you put your right hand on me, 23:37 you put your left hand on me I mean get 23:38 hold of your. You get hold your right leg 23:40 and you get hold your left hand at the ankle 23:42 and stretch your quadriceps area. 23:46 Now this might be difficult at first as well. 23:49 And you might only be able to get 23:50 the whole of your pan leg and that's okay. 23:53 For you might not be able to reach up 23:55 fine enough to imagine you grabbing your pan leg. 23:58 Sometimes people put have like 24:00 a little box behind them, 24:02 where they can just put their, 24:03 their toe on a box and work on getting 24:05 so they are stretching further. 24:07 Okay, let's switch. Okay, 24:11 Jonathan is well balanced, he leaves me for support. 24:14 Well, Omar can do it too. 24:16 I can't do it. I don't make a very good flamingo. 24:18 I would not have done well in that way. 24:20 I glad God made me human being instead. 24:26 Okay, keep pulling out, 5 more seconds, 24:36 alright, now what we are gonna do 24:37 is we gonna step out. We gonna go up 24:38 on the heel. We gonna lean forward 24:40 into it and by doing this you gonna be stretch 24:42 your hamstring area. Okay, again keep 24:47 your chest up, very important. 24:49 Make sure you breathe. I can take good deep 24:51 relaxing cleansing breathes 24:53 and that will help your stretch. 24:57 Okay, we gonna hold that for 5 more seconds. 25:04 Alright, switch the other side. 25:11 Don't over stretch just feel a nice 25:14 steady contraction. You should feel 25:16 pull in the back of your legs. 25:24 Okay and let's go for 5 more seconds, 25:30 alright, good. Now we step out to the side. 25:33 We gonna stretch the inside of the thigh. 25:41 This will be an area that we can vary 25:43 quite a bit as far as our flexibility. 25:47 I am not super flex in that area, 25:49 but Jonathan want to go ahead, 25:50 just go down little bit further 25:51 as you would tend to. But you can get real 25:54 flexible like Jonathan is there. 25:55 And he actually looks comfortable 25:57 in that position, which I can't imagine, 25:58 but well. Alright, 26:02 let's go to the other side now. 26:05 Keep your chest up. 26:08 Yeah you both like me look bad now. 26:12 That's okay, or until we get to some 26:14 strength moves and I will do okay. 26:19 Alright, good, let's put the hands behind the back. 26:22 We gonna do some abdominal contraction. 26:25 Contract your abs bend over, 26:27 come up and back, contract, over, 26:31 up and back, contract, over, up and back, 26:38 contact over, up and back, contract over, 26:44 up and back, contract over, 26:48 up and back, contract over, up and back, 26:54 contract over, up, we do 5 more. 27:01 Is 1 and 2 and 3 and 4, one more time and 5, good, 27:18 alright. Well done. Thanks a lot fellows. 27:23 Too often when people have pain, 27:26 they are too quick to take some radical step. 27:29 But really all is it take is getting 27:31 some movement. I have seen 27:32 so many people who have the wide range 27:34 of problems just by getting in a regular 27:36 exercise program. Change your eating habits, 27:39 drinking a lot of water and most of all 27:42 I find when they focus on the lower 27:43 they do so much better. Remember we can only 27:46 do so much physically. We have to 27:48 depend on the Lord. Our favorite scripture 27:50 here is Philippines 4:13, which says I can do 27:52 all things through Christ, 27:54 which strengthens me. God bless you. |
Revised 2014-12-17