Participants: Dick Nunez (Host), Omar Mosquera, Jonathan Hopkins
Series Code: BAS
Program Code: BAS000121
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Migraine headaches plague many people 00:16 and they don't know what to do about it. 00:17 The good news there is hope, stay tune for 00:20 Body and Spirit and find out what. 00:47 Hello, I'm Dick Nunez Wellness Director of the 00:49 Black Hills Health and Education Center. 00:51 Welcome to Body & Spirit. 00:53 Have you ever suffered pain so bad you just feel 00:55 like life is no worth living. 00:57 Those who suffer from migraine headaches 00:58 certainly know what that feels like. 01:00 But the good news, there is hope. 01:02 There are things you can do, will they be your diet 01:05 or getting into some good treatments 01:08 or getting into regular exercise program. 01:10 Stress certainly can be a cause of migraine headaches 01:13 and exercise is one of the best ways to reduce stress. 01:16 So, we're ready to get start with our program 01:18 and as we do that we'll talk more about 01:19 migraine headaches. Helping me out today 01:21 will be Jonathan Hopkins, who is the fitness trainer 01:24 from the Black Hills Health and Education Center 01:26 and Omar Mascara, who also works at the Black Hills 01:28 Health and Education Center as a massage therapist 01:32 and so we're gonna do some work here. 01:33 First thing we do is loosen up. 01:35 So, we just kind do some nice arm circles here and 01:39 get our body loosened up and ready for good workout. 01:43 Whenever you think of migraine headaches, 01:45 we think of tension and pressure 01:47 and by doing exercise we start to increase circulation 01:50 to the entire body and help moving the blood 01:53 away from the brain, where it's getting too much, 01:56 which is causing the problem back, 01:58 there you get basal dilation of the arteries 02:00 going up to the head and it starts cause lot of pain. 02:04 Okay, good, let's go the other direction now. 02:07 Up and around and up and around, up and around. 02:15 If you feel your shoulder is popping 02:16 and clicking a little bit while you do this 02:19 that's not totally a natural and hopefully 02:21 as you continue exercising that will start to diminish. 02:26 Okay, go and relax. Now for migraine headaches, 02:29 we don't wanna create a lot of stress and pressure. 02:32 So, what we're gonna do is, we are gonna take a nice 02:34 and gradual. We're gonna push our hands together 02:36 and push out and draw back in and out and back in 02:44 and out and back in and out and back in. 02:52 Let's keep going, let's do 10 more of those, 02:56 whenever we deal with migraines, 02:57 if you get down in the floor and do lot of things 02:59 like pushups or lot of straining 03:01 then you can actually increase that intracranial 03:03 pressure and that's not gonna help over trying to 03:05 accomplish with the migraine headaches. 03:08 So, by just doing a nice gentle exercise program, 03:11 which will help relive stress and get the body moving 03:14 it should be help that out considerably. 03:17 Okay, where we're Jonathan? Eight. 03:18 Eight, 9 and 1 more time 10, now we're gonna go up 03:24 with it. So, let's pushup and bring it down and up 03:31 and down, and up and down, and up and down, and up 03:41 and down, and up and down. Let's do 5 more and down, 03:49 and up and down, and up and down, and up and down, 03:59 2 more, up and down, and up and down, good. 04:06 Now we're gonna put the hands behind the head, 04:08 when we stretch out, we gonna put this 04:10 push elbows way back. 04:16 Okay and bring it across, 04:18 hold the shoulder blades apart. 04:25 Okay and back behind the head again, 04:28 push your elbows back, hold it. 04:35 Now, let's bring it crossed, 04:40 hold it for few more seconds and now let's relax. 04:44 Okay, what we're gonna do is we're gonna do some work 04:47 for our shoulders and try and make the trapezius 04:50 areas relax and so we're gonna do it's like an up 04:52 like row exercise except we are not gonna use weights. 04:55 We're gonna come up, elbows up and then back down and 05:01 up and back down, and up and down, and up and down, 05:10 and up and down, good keep going. 05:16 When you do this, you wanna try and get a full range, 05:18 get up and go all the way down, 05:21 up and all the way down, and up and all the way down, 05:27 and up and all the way down. Let's go 10 more, it's 1 05:34 and up and 2 and up, 3, good, up, 05:42 try and feel in your trapezius area. 05:44 So, when you are going up and down, 05:46 we should feel it right in through here. 05:49 Each way down, away down. Nineteen. 05:58 Nineteen, okay 1 more time and up and down. 06:02 Okay, now we're gonna come into the centre here. 06:05 We're gonna raise your arms up and ready to come down 06:09 and we're go up and down, and up and down. 06:16 This is again is to work the shoulders 06:18 and still hit the trapezius area. 06:23 It's called ladder raise exercise, 06:24 if you want to use weights make them more difficult 06:27 you can, again if you are suffering from headaches. 06:31 You wanna take it gradually, you can always add more. 06:35 But for right now, we want to take it easy 06:36 and allow you to feel good about your exercise. 06:40 Exercise is a stress in itself, but if you do it 06:44 mildly enough it actually is a good stress 06:46 and helps your body deal with stress hormones much 06:48 more affectively and stress certainly can cause 06:51 a lot of problems and our thought processes 06:52 and how we react to things, can also effect our health 06:55 in a great way and it's not always a good way, 06:58 it can be a very bad way. But fortunately positive 07:01 thoughts can actually improve our health. 07:03 It's been found scientifically 07:05 that if we have a regular prayer life 07:06 and a Bible study life that you've better health 07:10 and that's been scientifically proven. 21. 07:12 Okay, let's go 4 more, should be starting to 07:18 feel your shoulders little bit down, 07:20 that's a good thing, that's way after 1 more time, 07:24 okay up and down, good. Now we're gonna stretch 07:27 the shoulder out by bringing arm across and pulling. 07:32 As you do that, you should feel it stretch right 07:35 and through here. We wanna hold that stretch steady 07:38 for around 15 seconds and then will switch over the 07:41 other side. Okay, we down to our last few seconds. 07:49 Feel that Omar? Yeah. 07:51 Very good, okay let's switch. 07:57 When you doing this don't try and just rip on your arm, 08:01 pull and feel it stretch, stretching should not be 08:04 painful or uncomfortable. You should feel, 08:07 feel very pleasant actually and should have make help 08:09 with the relaxing feeling. So, we're just try and do 08:12 stretch the shoulders out and we're just couple more 08:14 seconds. Okay, let's go and relax, 08:17 alright we're gonna step out with our left foot. 08:20 We're gonna reach out with our right hand, 08:22 we're gonna grab hold then we're gonna pull back 08:25 and reach out and pull back and reach out; 08:28 on this exercise we are gonna do 20 on each side, 08:31 what you are trying to do is you are trying to squeeze 08:33 your scapula back, let's bend over just more Omar here, 08:36 there we go. You wanna draw your shoulder blade back 08:40 and then reach it out, draw it back and reach it out. 08:44 It's a very complex never come muscles back there. 08:47 You have sixteen muscles attached on each side 08:49 of your scapula and it has very diverse range 08:54 of movements and so it has to be trained properly. 08:57 That will also help your postures get you standing 08:59 up straight in, the good posture will also help 09:01 alleviate headache situations. 09:03 15. 16. Okay, we got 4 more to go, there is 1 and 2 09:14 and 3 and 4, good let's switch the other way. 09:19 Step out, okay left hand out, and grab hold. 09:23 Let's pull back and reach out, 09:27 now when I was working in the athletic clubs 09:28 we had women come to our program. 09:30 We're teaching there and she would have migraines 09:32 for quite sometime and she was taken a beta-blocker to 09:36 get rid of them and made a gain 20 pounds. 09:38 So, she wanted to get off that, 09:39 so she went with the vegetarian diet 09:42 and right away her headaches disappeared. 09:45 A year later her doctor asked how many migraines 09:47 she had in the past year, she said only three, 09:49 goes out, it's wonderful the medications working 09:51 beautifully, she goes I stopped taking that 09:53 after the first two weeks and he you wanna know 09:55 what she done, she's started to become a vegetarian 09:58 and insisted that she have a blood workout. 10:00 Because certainly everything was all meshed up now, 10:02 but when she had the blood workup done 10:04 they found amazingly that everything was perfect. 10:07 Nineteen. Okay, 1 more, good, now let's put the arm up 10:11 over the head and stretch this way and the interesting 10:15 thing about her three headaches she had. 10:17 One was the New Years day, the next one was a day 10:22 after her birthday and the other one was a day 10:24 after Anniversary. So, guess what, she cheered 10:28 on those days that's why she had the headaches 10:31 and she realized there was a definite cause 10:32 and affect because lot of people have sensitivity 10:35 to things they eat and one of the things that can cause 10:37 our migraine headaches is cheese and lot of people 10:39 don't realize that, they will have cheese 10:41 and get migraine headaches. Okay, let's switch over, 10:43 now I hate to say this ladies, 10:47 but some people react to chocolate and 10:49 get migraine headaches and I know that's can be bad 10:51 news for lot of women if they think chocolates would 10:53 give them migraine headaches, 10:54 but so where it is. Okay, let stretch hold 11:01 that for about 5 more seconds. Okay, very good, 11:07 now we're gonna work our arms in the way we are gonna 11:09 do this is we're gonna turn our one hand up, 11:13 grab with other hand on the wrist and there we crawl 11:16 our arm and down. We're gonna do 20 on each 11:20 side there; you might wanna reach out 11:22 just a little bit in front of you. 11:24 That will allow you to get a full range of motion, 11:26 you wanna try and get your arm all the way out 11:28 and all the way out and it will guide this how strong 11:31 you are. You still should be able to get a good 11:34 workout here, I really make myself work, 11:38 I can still get a really good training effect. 11:40 But for migraine headaches, we're not interested in 11:42 getting that bearing down feeling. 11:44 We just want to get range of motion in movement. 11:50 Where we're at there Jonathan? Fifteen. 11:52 Fifteen, okay let's go 5 more here. It's 1 and 2 11:59 and 3, 2 more and 4, 1 more and 5, good. 12:06 Okay, let's go the other side, left arm out, 12:09 grab the wrist with the opposite hand, 12:11 crawl up and out, and up and out, and up and out, 12:17 okay very important on this exercise to keep your 12:20 palm up. So, your hands what's called the supinated 12:23 position that gives a maximum simulation on the biceps 12:27 and then you wanna get that good reach out 12:29 and then a good contraction all the way up 12:31 and think about the muscle you're working 12:33 so in this case we're working the biceps 12:35 and yes its okay to work biceps same for you ladies. 12:38 You're not gonna get rippling, bulging biceps. 12:40 You're not gonna start looking like a man 12:42 because we've to turn up from man to look like man 12:44 and so we've to work to develop muscle and that's 12:47 you can do a lot of training and still be okay. 12:49 Seventeen. Seventeen, 18, 19, 1 more time and 20, 12:57 good, whenever we train muscles, 13:00 we need to train the opposing muscles as well. 13:02 So in this case, we just train biceps 13:04 and that we're gonna work on the triceps. 13:06 So, we're gonna do that by taking one hand like 13:08 we do in the chop. We are gonna bring the other hand 13:10 up to block it, to give the resistance. 13:12 We're gonna push out and bring it up, 13:16 again while you doing is, one you might wanna come 13:18 out to the front little bit to allow you to get a 13:20 full range of motion and we're gonna do 20 on each 13:23 side there. Keep your elbow locked into one spot 13:28 just like somebody has taken a big bolt 13:30 and just bolted your arm right in, 13:32 that one feel good with it? Okay. 13:39 Good, keep going. How do you say ouch, in Spanish Omar? 13:42 Ouch, ouch. Oh, I know some Spanish then, 13:46 good, keep going. Fifteen. 13:51 Good, keep the elbow one spot, there you go, good. 13:57 Nineteen. Nineteen, 13:58 we got 1 more to go and 20. Alright, switch sides, 14:04 okay, push out, good, push out, push out and keep that 14:12 elbow one spot. There you go, that's better, 14:16 keep those triceps come alive Omar that's good. 14:19 Make sure, you keep breathing 14:20 when you do exercise into the nose out through the mouth 14:23 it's preferable. Don't hold your breath at all; 14:26 we don't want to increase intracranial pressure 14:28 while we doing our exercise. Don't strain too much, 14:32 make it an enjoyable experience. You find, 14:34 if you enjoy your exercise, you much more have to stay 14:37 with it then if you make it a hard, 14:39 hard task that you dread. Sixteen 14:43 Okay and there is 17, and 18, 2 more, 19 and 20. 14:54 Alright, let's go and shake it out. 14:57 Now, let's move up to the neck area 14:59 because that's also an area that tends to create 15:02 problems, when people may get lot of stress up there. 15:05 So, we're gonna look down at the floor, 15:07 we're gonna look up, we're gonna look down, 15:11 we're gonna look up, and down, and up and down, 15:18 and up and down, and up and down and up, 15:25 keep going. Let's do 5 more and 3 more and last 1. 15:39 Okay this next one be little more difficult 15:40 and I want you to tip your head to this side 15:42 and when we tip this side you should feel stretch 15:44 the trapezius area and we tip the other way 15:50 and let's go to this side again and turn 15:57 and the other way, as you doing that you might feel 16:03 little popping and grinding in your neck area and turn. 16:12 You feel stretch each time, you wanna feel stretch 16:14 in your trapezius and the trapezius are the big 16:17 muscles here, it come right off the neck and go down. 16:22 Make a big diamond shape in your back, 16:25 starts up here at the occipital protuberance 16:27 in your skull and goes all the way down to T12, 16:30 it's a very large muscle. Okay, go and relax, 16:33 now just turn your head to this side. 16:37 Okay, just go and relax there, just turn your head 16:38 to the side, let's turn the other way and turn and turn 16:46 and turn and turn, 2 more each way, turn and turn, 16:53 1 more time, turn and turn, good. Alright, 17:01 now one thing we need to do with people with migraines, 17:03 we need to get as much blood down low as we can. 17:06 So, just spend little time working in our upper body. 17:08 So, now we need a good dose of 17:10 blood down to our lower body. 17:11 We're gonna warm up little bit with our lower body 17:14 by just stepping out to the side 17:16 and now we're gonna shift back the other way 17:18 and shift. As you do this you should feel it 17:24 in your adductors, nice gentle shift 17:30 and also while we doing it we should start 17:32 to feel in our quadriceps, as we start warming them up 17:37 for some more excitement. 17:41 Let's go 5 more each way, there is 1, and 2, 17:51 and 3, and 4, 1 more time and 5, good. Alright, 18:02 we again do some squats now. 18:04 We're gonna do these very gently, 18:06 so won't be too laborious. But we're gonna cross 18:09 the arm across the chest whenever we do squats, 18:12 the first thing what I think about. 18:13 Just keeping the chest up, this whole process under 18:16 your sternum called the xiphoid process. 18:19 We want up as much as possible, 18:21 keep it that way as you do your exercise 18:23 and then your first motion is gonna be push 18:25 your hips back. As you push your hips back 18:28 that will keep your knees over your feet 18:30 that's what you want, you may not be 18:31 able to go very deep at first, 18:32 but as you continue on it should good better, 18:36 so then down and up, and down and up, 18:44 and down and up, and down and up. 18:50 Now at home if you need to stop and rest, that's okay. 18:56 Anytime you need to take a break do so. 18:59 We don't wanna get yourself overly strained because 19:01 everybody has gonna be at different levels. 19:02 Now, when people watch our show from around the world, 19:05 everybody is different. Some people watch the show 19:08 and say well that one way too easy, 19:11 for somebody else they say that 19:13 show is way too hard, so you all different, 19:18 you have to go to your own speeds. Okay, 19:21 keep going, 15, we're gonna do 20 of them. 19:32 Okay, let's go 2 more, last 1 very good. 19:39 Alright, now I like you to stretch your quadriceps. 19:45 Jonathan is really well balance, 19:47 he can stretch them without using any assistant. 19:50 But Omar put your hand on my shoulder, 19:51 so people can see that we often times need 19:54 to brace ourselves to do this 19:57 and you just wanna feel a stretch right there 19:59 on the quadricep area. If you can't get a hold 20:03 of your ankle because you not very flexible yet, 20:05 it's okay to go ahead and just grab your pant leg 20:08 and to get try as close as possible. 20:10 So, Jonathan, if you could drop into just 20:12 doing it from your pant leg if we can get a 20:15 side shot of him doing that, 20:17 so you can see it is okay. Just do it that way 20:19 because lot of people start out that way. 20:21 As we know Jonathan, we see it happening 20:23 all the time and then over course of time 20:25 the grab in your ankle, I feel like its major 20:27 accomplishment because they're now 20:28 able to do something, okay let's switch side. 20:33 Okay, Omar is getting very balanced as well. 20:37 I can't do that for long to stay there 20:40 you know stay up right. 20:43 I want to make a good for Mingo 20:45 of course I'm not pink either, 20:47 so that's good, hang on to it. Keep holding, 20:50 let's go for about 10 more seconds, 20:52 what are you doing, okay. 20:54 This one. And down to our last 5, 4, 3, 2 and 1. 21:04 Okay, let's stretch the hamstrings now. 21:06 Step out, lean forward into it. 21:09 You should feel stretch in the back of your leg, 21:11 keep your chest up as you doing it 21:14 and keep your breathing steady. Make sure, 21:17 you don't hold your breath nice exchange of air. 21:23 Let's hold that 10 more seconds, 21:26 you feel it back their Omar. 21:27 Oh! Yes. That's good, Jonathan. Oh! Yeah. 21:30 Okay, good. 21:34 Alright let's switch and lean forward, chest up. 21:47 Your back leg will be bent just a little bit. 21:49 Keep your front leg as straight as possible. 21:54 Okay, let's hold that for 5 more seconds. 22:00 Okay, good, now let's step out to the side. 22:03 We're gonna stretch the inside of your thigh, 22:09 keep your leg you're stretching 22:10 straight as possible. You should feel stretch 22:13 on the inside here, as you can see the guys 22:17 behind me are little more flexible then I'm. 22:20 So, don't feel bad, if you only stretch 22:22 as far as I do. Because I actually don't feel bad, 22:28 okay 5 more seconds. 22:34 Okay, switch over the other side, 22:40 try and keep your chest up as much as possible. 22:42 As, you do it have a good posture the whole time. 22:49 Keep your breathing steady, 22:50 we're gonna do 10 more seconds. 22:59 Okay, good. Alright, we're gonna do 23:04 some calf work now. 23:05 In the way we're gonna do this, 23:06 as you gonna use me as a balance here. 23:08 Come on back, you're gonna put the balls 23:11 on your foot on the edge of the platform 23:13 and for those at home you may need to use 23:15 a stair step or piece of wood whatever you like. 23:17 Okay, push up on your toes, 23:20 back down and up and down. Okay, 23:24 let's keep going, let's try and do 30 of those. 23:26 We are not using any resistance, 23:27 it's a relative easy exercise and the thing 23:29 this is gonna do is gonna put 23:31 blood down into the calf area. 23:33 So, it's gonna be taking and drawing away from 23:35 the head and going down towards the calf. 23:37 A lot of people, who have headaches 23:39 find relief by getting into exercise. 23:41 As long as it is not too strenuous, 23:43 if you go after strenuous exercise program 23:46 when you are not feeling good, 23:47 it can make it worse, but if you having 23:49 a side headache and you go on and do some exercise. 23:52 You might be amazed as just how much better 23:54 it makes you feel in just a short period of time. 23:58 How many. Nineteen Okay, good you want to get 24:01 good range of motion on this. 24:02 This is also very good propping 24:04 strengthen your ankles. Because the muscles 24:06 around the ankles will be strengthened by 24:08 this movement and now were we? 24:11 26. 26, 27, hang it Omar and 2 more. 24:20 Way up high, good, alright. 24:22 Now whenever you work a muscle, 24:24 we also wanna stretch it. So, by doing this, 24:26 we're gonna step back and we're gonna press 24:27 our heel to the ground and you should feel it 24:30 stretch back in the calf region. 24:31 Keep your back leg straight, 24:33 keep your chest up and lean forward into it. 24:40 Okay, hold that for 10 more seconds 24:48 and 5, 4, 3, 2, 1. Now, let's switch, 24:54 step back, and press your heel to the ground. 24:57 Chest up, keep your breathing steady, 25:00 try and relax as you doing this. 25:03 Keep the leg straight, 25:05 got to make things to think about. 25:07 Now, okay, okay, good. 25:09 Okay, 5 more seconds 5, 4, 3, 2, 1, good. 25:17 Alright, we're gonna work our abdominal now. 25:21 We're gonna put our hands behind the back, 25:22 we're gonna contract our abdomen standing up 25:24 By doing this, we're gonna draw end. 25:26 So, blow out, draw your abdomen in. 25:30 Now you're gonna bend our and then come up, lean back. 25:34 Now stretch your abdomen as you come up. 25:36 Contract your abdomen, bend over, come up, 25:40 and lean back. Contract over, up and back. 25:48 Contract over, up and back. 25:53 Contract over, up and back. 25:59 Contract over, up and back. 26:04 Contract over, up and back. We're gonna do 5 more, 26:09 over, up and back. Contract over, up and back. 26:18 Contract over, up and back. Contract over, up and back, 26:27 1 more time. Contract over, up and back, 26:32 turn to the side and turn and turn 26:40 and turn and turn, 1 more time and turn. 26:47 Alright, good, thanks a lot fellows well done. 26:53 For those who are battling migraine headaches 26:55 there is hope. One of the employees here at 3ABN 26:57 was able to receive great benefit 26:58 in just a short period of time after struggling 27:01 with migraine headaches for a longtime. 27:03 He tried everything from narcotics to have him 27:05 impart of his brain cells frozen and 27:07 and it wasn't giving him the relief 27:08 he was looking for. 27:10 He came out to our Wellness Center 27:11 and in the short time using natural remedies 27:13 and exercise and hot and cold therapy 27:15 was able to experience great relieve 27:18 and as we look at getting help. 27:20 We always have to look in the right direction, 27:21 we've to look out. Because truly 27:23 God is the great healer, 27:25 no matter what we try without him, 27:27 we're not gonna get anywhere, 27:28 so we have a promise that we claim out at the 27:30 Black Hills Health and Education Center 27:32 and it's found in 27:34 and it says that we can do all things through Christ, 27:37 who strengthens us. Knowing that 27:38 he is the true power and if we claim his promises 27:42 he will give us the peace of spirit that 27:43 we need to experience in healing 27:45 and we will find joy 27:46 that truly passes understanding. 27:49 God bless you, 27:50 we look forward to see you next time. |
Revised 2014-12-17