Participants: Dick Nunez (Host), Alex Hinez, Omar Mosquera
Series Code: BAS
Program Code: BAS000131
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00:02 The following program is designed to
00:03 demonstrate simple workouts that you 00:05 can use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Neck pain effects many people, 00:16 we're gonna learn more about it by how it works? 00:19 What muscles are involved 00:20 and what you can do to correct it. 00:21 Find out next on Body and Spirit. 00:50 Hello, I am Dick Nunez Wellness Director 00:52 of the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit. 00:56 We were heard the term pain in the neck. 00:58 Well unfortunately for lot of people 01:01 it's more then just little saying. 01:02 It's a reality, everyday of their life 01:05 spend in great discomfort. 01:07 Just moving their head or doing simple things 01:09 it's very uncomfortable, 01:10 but there are things we can do for our neck 01:12 and we're gonna learn more about 01:13 the anatomy of the neck 01:14 and what we can do to help it. 01:16 I think we're ready to get into our exercises program. 01:18 Helping me out today will be Omar Mascara 01:21 from the Black Hills Health and Education Center, 01:23 where he is the massage therapist and Alex Hines 01:25 the physical therapist from Wenatchee, Washington. 01:30 Alright, guys we're gonna lose up, 01:32 loosen up a little bit. 01:33 Let's gonna move our arms nice and gentle. 01:36 We're assuming that somebody 01:37 might have neck problems 01:38 and not gonna be able to move their arms 01:40 way up overhead. 01:41 Let's gonna keep our movement 01:42 just a little bit less, 01:44 less motion this time. 01:49 Okay and let's go back the other direction 01:56 and since we're gonna focus in on the neck, 01:58 we're gonna get right into that particular 02:00 aspect of our training to make sure 02:02 we maximize the time, but before we do that 02:06 I wanna bring Alex up here 02:08 and I want you have turn around. 02:09 So, your back is to the camera 02:11 and we're gonna do just a quick anatomy lesson. 02:14 Up here as what's called occipital protuberance 02:16 of the skull and coming down from here 02:19 there is a big muscle called the trapezius, 02:21 which comes on down and forms like a bog diamond 02:23 and goes all way down to T12 in the spine. 02:27 But along with that another muscle that really 02:29 causes lot of problems 02:31 are levator scapulae they startup here 02:33 from C1-4 and they come down into the 02:36 superior angle of the scapula and lot of times 02:39 when you have somebody with lot of pain. 02:41 If you simply push on the origin of 02:42 the levator scapulae, they will feel pain there 02:46 or if you go into the insertion aspect 02:47 they do that. Another area the massage 02:49 therapist find, they work on lot is 02:51 what they called the scalenes, 02:52 which your muscle right in 02:53 among the vertebral column 02:55 and so the whole area through here 02:57 is a brachial plexus and it's very 03:00 vast network of nerves 03:01 and muscle that comes on down through. 03:04 In fact, I actually had impingement cut off 03:07 90 percent my strength on my right arm overnight 03:10 and lost that for about 10 years. 03:12 Hence because I had cramping up 03:14 levator scapulae, it knotted up. 03:16 It put pressure on the axillary nerve 03:18 and I last my triceps. 03:20 I last part of my pack 03:21 and it was just a terrible ideal. 03:23 So, I'm very aware of what a sore neck can do. 03:26 In fact when I played football, 03:28 I actually chipped the seven cervical vertebrae 03:30 and I was given an opportunity 03:32 to be either to have surgery 03:33 with no guarantees of playing again 03:35 or just give a football. For the choice was easy, 03:37 I give up football. 03:38 Not different, not gonna get to hands. 03:40 Yeah, so we're gonna loosen up our neck now 03:42 by just doing some easy rotation down here 03:45 and we keep our head right down in this area. 03:49 Just back and forth 03:53 and if you have problems with this, 03:55 just do whatever motion you can. 03:58 Some of the things we're gonna do here; 03:59 you might not be able to do. 04:01 But hopefully little bit a time 04:04 you get better and better. 04:05 For those at home, we'll like a specific 04:08 workout for the neck. You might wanna think 04:10 about calling 3ABN to get a copy of this particular 04:12 program for neck training. 04:15 To often, I get phone calls with people 04:17 saying you remember what you did on that program 04:19 way back when and I've tell you, no I don't remember. 04:22 So, if you really want something for neck training 04:24 this is gonna be a good one to go after. 04:26 Okay, now what we're gonna do is, 04:28 we're gonna just turn our head to the side and turn. 04:32 We're just gonna stretch the neck 04:34 and back the other way 04:38 and back and back and over again. 04:47 Okay, let's go look up now and stretch back 04:51 and let's see down, let's look up and down, 05:00 and up and down, and up and down. 05:09 Now, we're gonna do little isometric exercise 05:11 on our head, so in another words, 05:13 we're gonna put resistance against it. 05:14 But we're not going to move it, 05:16 so we're gonna keep it steady. 05:17 So, we're gonna put our hand, right hand up 05:20 and just push against our head and hold it tight. 05:23 We're gonna hold that for 10 seconds. 05:30 Okay, let's go the other way now, 05:32 push against it and hold for 10 seconds 05:37 2, 3, 4, 5, 6, 7, 8, 9, 10. 05:46 Now, let's take both hands, 05:47 we're gonna hold it back of our head and push back 05:50 and then we're gonna hold it in one spot 05:52 and we're gonna hold for 10 seconds 05:54 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Okay, 06:04 now we're gonna go front 06:05 put our hands up on our forehead. 06:08 Push forward and hold 1, 2, 3, 4, 5, 6, 7, 8, 9, 06:18 and 10. Okay, Omar 06:21 could you get our towels first please. Yes. 06:27 When we use our towels as a training 06:29 device here for the neck and we're gonna start 06:32 by doing it a lot way side to side, 06:34 so Alex I want to go and put the towel up there 06:36 and give us a little demonstration. 06:38 Just gonna rapid around in there. Okay, 06:41 we're gonna look side to side like that. Okay, 06:44 we're ready, let's go the other side there Omar. 06:48 Okay, alright and let's go ahead and do it, 06:53 back and forth and I want you do 20 each way. 06:58 Good, you using the towel as your resistance 07:01 and just as we often do on the program 07:03 you determine how hard you work, 07:05 if you really hold on to a tight. 07:07 You will get more out of it, 07:09 if you need to go little softer 07:11 then keep yourself at your own pace. 07:16 Okay, how many we have done there? 07:17 Nine Okay, you feeling that Omar. 07:21 Oh! Yes, it's good. Okay, 07:26 both Omar as a massage therapist 07:29 and Alex as a physical therapist, 07:31 spend lot of time helping people with sore necks 07:35 and they see a lot of problem with the trapezius 07:37 and the various scapulae muscles and 07:39 also of the scalenes. 07:41 Okay, where we're at now? 07:43 20. Okay, let's go and switch the other side. 07:51 Okay, let's go ahead and do it. 07:55 Often times, when I meet people out there, 07:57 who watch Body and Spirit. 07:59 They always time me it's amazing how many exercises 08:02 you can do with the towel and how diversified it is, 08:06 as far as exercise program. 08:13 Okay good and as you do it try and keep 08:17 your shoulders nice and square there Omar. 08:19 There you go, that's better, 08:21 good, where we had there Alex? Fifteen 08:28 And 16 and 17 and 18, 2 more 19 and 20. 08:37 Okay, let's do the rear now, 08:42 okay. 08:48 I remember as a young football player, 08:50 we always had to do a lot of neck exercise, 08:53 it's interesting though Alex, 08:54 as how many neck exercises I did. 08:57 It didn't prevent that chip vertebrae. 09:03 Good, do it steady with the movement try 09:06 and keep your shoulders squared. 09:08 Just try and focus on using your neck as you do this 09:12 and for you at home do it at your own pace 09:17 and pull through hard. Just get yourself started, 09:19 the main thing as we had get movement going. 09:21 Because as we get movement going through an area. 09:25 Okay good, 09:29 okay let's do front now. 09:33 As we get movement going through an area 09:34 we enhance the healing process, 09:38 it brings an oxygenated blood. 09:39 We give it waste by product, good. 09:44 Alright you're looking good, 09:49 you have been focus on keeping your body 09:52 in one position just as your neck 09:54 and make sure you get the good 09:55 breathing pattern going. 09:57 Don't hold your breathe at all 09:58 in and out the whole time. 10:02 Okay, where we at? Thirteen 10:04 Fourteen, 15, 16, 17, 18, 2 more, 19 and 20, 10:18 good, alright very good. 10:21 Now, what we're gonna need to do 10:22 is we're gonna stretch out 10:24 that area little bit more by. 10:26 By doing some shrugging motion 10:28 and going down and up, way up and down, 10:32 and up and down, and up and down, and up and down, 10:41 and up and down, and up and down. 10:47 Now, we're gonna take our hands in front of us. 10:48 So, we're gonna row up and down, and up and down, 10:54 and up and down. This again is focusing 10:57 on the trapezius area as we bring our arms up 11:01 and down and up and down. 11:05 There is 8 and 9 and 10, 1 and 2 and 3 11:17 and 4 and 5 and 6 and 7 and 8, 2 more, 9 and 10. 11:31 Now from the front, we're gonna raise up 11:33 and down and up and down and up and down 11:40 and up and down, and up and down, up and down, 11:47 and up and down, and up and down, 11:52 10 more 1 and 2 and 3 and 4 and 5, 6 12:06 and 7 and 8, 2 more times, 9 and 10 good. 12:15 Alright, let's bring the arm up 12:17 over the head and stretch. 12:24 Okay, for those who've experienced neck pain? 12:27 Also you wanna get into a good therapy program, 12:30 let's hope somebody like Omar comes in 12:33 getting regular massage to the area 12:35 or techniques likes icing the area or heating it 12:38 or contrasting it, also beneficial 12:40 to enhance circulation and healing response. 12:43 Alright switch, the thing that I find, 12:48 that I try and encourage people not to do 12:50 and that is to do nothing because we do nothing 12:53 it doesn't do anything to help the pain go away. 12:55 You simply stay with it and it keeps surround, 12:58 stays around. You got to do something, 13:00 get some movement going, 13:01 get some debilitative action going 13:03 and that's what is gonna make 13:04 your neck start to feel better. 13:06 Okay, just relax and let's bring the arm across 13:12 and hold that stretch. 13:15 Okay, 10 more seconds 1, 2, 3, 4, 5, 6, 13:23 7, 8, 9 and 10. Now switch, 13:29 okay and hold, feel that stretch 13:31 through the shoulder area. Feel that Omar. 13:35 It feeling really good. That's very good, alright, 13:39 5 more seconds 4, 3, 2, 1. Okay, 13:46 now we're gonna do little chest work 13:47 and we're assuming that with neck pain 13:49 we're not gonna climb down and do any pushups 13:51 because we know that will be little severe. 13:52 So, we're gonna do some, some work in front here 13:55 we're gonna squeeze the hands together 13:57 and we gonna push out and draw back and push out 14:01 and draw back. Okay, let's keep it going, 14:04 we're gonna try and do 20 of those. 14:05 Somebody help me count back there 14:11 and I know when I went through my neck pain 14:16 with knotted up levator scapulae, 14:17 I never gone through such pain as that. 14:20 First time, I got up, I buckled my knees in pain 14:22 and I was just so staggering to find myself 14:25 losing so much strength overnight. 14:27 It certainly helped me for later in my career 14:29 to be more sympathetic of those, 14:31 who had neurological impingements? Where we're? 14:34 Nineteen Okay and now let's go up. 14:40 Back to the time, I was a racquetball pro 14:42 and I had to totally give up racquetball for a year 14:45 because I couldn't even swing the racquet. 14:46 It is too heavy, that' how bad 14:49 my strength have gone away. 14:54 Okay, squeeze the hands tight as we do this 14:58 and up, and up, and up, and up. 15:04 Where we're fellows? 15:08 Fifteen Fifteen and 16 and 17 and 18 and 19 15:18 and 20 good, hands behind the back 15:21 and stretch your chest. 15:23 Lean back to the good stretch in there; 15:29 alright bring across to your body. 15:32 Pull your shoulder blades apart 15:40 and behind the back. 15:44 Stretch your chest and hold for 5 more seconds 15:50 1, 2, 3, 4, and 5 and again across, 15:56 pull apart and hold that for 5 more 4, 3, 2, and 1. 16:05 Okay, relax alright. 16:08 Just turn your hand up and let's grab the wrist, 16:11 have the arm out to about 45 degree angle. 16:13 Curl it up, push down, up and down, 16:18 we do 20 here. 16:21 You will find that even with neck discomfort, 16:23 you can do some of these exercises 16:25 because we're trying to keep the neck away 16:27 from the movement as much as possible. 16:31 Try and keep your neck relax, 16:32 as you do another areas. Some of the exercises 16:35 like I was mentioning earlier, 16:36 if you try to do pushups some of that on those lines 16:38 that could still create some irritation 16:41 in some of the muscle supporting the neck. 16:44 Okay, where we at? Eighteen 16:46 Okay, 19, 1 more time and 20. Okay, 16:51 let's switch over and squeeze and squeeze, 16:55 when you do it focus on the muscle you're working. 16:58 So, in this case work in our biceps. 17:00 So, each time we squeeze up 17:03 and you should feel the muscle that we're working 17:05 and so right in here the muscle should contract up 17:08 and down and up and down. 17:11 You should see it shortened 17:13 and extend each time you do it. 17:16 So, we know we're getting right action there good. 17:21 Where we at, okay 16, 17, 18, 2 more 19 and 20. 17:31 good and just to keep it simple. 17:33 We're gonna do the same type of action 17:34 for the tricep, we're gonna do a chopping motion. 17:37 Hand like this and so we gonna bring our hand 17:38 underneath to stabilize, 17:41 it give support and add resistance. 17:45 There is 4, 5, 6 and 7, 8, 9, and 10 more 17:58 and 1 and 2 and 3 and 4 and 5, 6, 7, 8, 9, 18:12 1 more time and 10 good. Switch the other side, 18:16 push out, and push, and push, and push, 18:23 and push, and push. 18:26 There is 7 and 8 and 9, 10 more 1 and 2, 18:36 3 and 4, 5, 6, 7, 8, 9 and 10. Good, shake it out, 18:50 alright let's get the legs warmed up. Let's step out, 18:54 switch inside the thigh and keep your chest up. 18:59 Now shift the other side and stretch and shift, 19:04 and shift, and shift, and shift, and shift, 19:12 and shift, and shift. Keep going and shift, 19:20 good let's go 5 more each way. 19:23 There is 1 and 2 and 3 and 4 and 5, good. 19:37 Alright, we're gonna do some squats. 19:40 The way we squat is by crossing our arms 19:43 and we wanna push our hips back as we squat down, 19:45 we wanna make sure our knees 19:46 don't go past our feet 19:48 and keep them right over and so we can, 19:50 cannot squat down very far that's okay. 19:52 If you wanna keep that motion; 19:54 you wanna push the hips back first. 19:55 So, we're gonna go down and up and down, 20:02 and up and down, and up and down, 20:08 and up and down, and up and down and up. 20:16 Good, so squats is an exercise that often times 20:19 people put a weight on their back. 20:23 But with neck pain we don't wanna do that 20:25 because that's gonna irritate the area 20:27 and we're wanna get rid of the pain as soon as we can. 20:29 But in order the pain stays around, 20:31 comfort is to get rid off. 20:33 That's why it's important to get on 20:34 the things right away. 20:35 Don't wait for a longtime and certainly don't give up 20:38 because there is help out there 20:40 to make you feel better again 20:44 and we're gonna try and do 30 of these fellows. 20:47 Where we are at? Nineteen 20:49 Nineteen, okay good. 20:53 We got 10 to go and 2 and 3 and 4 and 5 and 6 21:08 and 7 and 8, 2 more times 9. 21:14 We're gonna go down and hold the last one 21:16 and try and hold for 20 seconds. 21:18 For those at home if you need to stand up, 21:20 that's okay. We got 10 seconds to go 21:26 9, 8, 7, 6, 5, we go to go Omar are still smiling. 21:32 Alright, 1 relax, good. Yeah. 21:37 Okay, use me as a brace and go ahead and get hold 21:40 of your ankle and you have to stretch your quadricep. 21:44 What I like about Omar, he's happy all the time. 21:49 We've to be happy. We've to be happy, 21:51 that's right. Yeah. 21:52 We feel this. 21:56 See why? Oh! Just like that. Oh! Okay, 22:03 alright switch. 22:10 Okay, hold that, 22:13 if you have to just get hold of your pant leg. 22:16 Because you can't get a hold of your ankle, 22:17 that's okay. 22:20 You should feel stretch in the quadriceps, 22:21 but don't make it uncomfortable for yourself. 22:25 Okay, let's do our hamstring stretch now, 22:28 where we step out and we're gonna lean 22:31 forward into it, keep the chest up. 22:33 You should feel the stretch in the back of your leg, 22:36 very good. You're looking good, alright. 22:41 Okay, we're gonna hold that for 10 more seconds 22:43 1 and 2, 3, 4, 5, 6 7, 8, 9 and 10. 22:53 Switch over; step out, 22:57 up on the heel, lean forward. 23:01 Good, okay and 10 more seconds 23:06 1 and 2 and 3 and 4, 5, 6, 7, 8, 9 and 10. 23:17 Okay, we're gonna do the calf area now, 23:20 step back, press your heel to the ground. 23:23 Get a push up on the toe and down, 23:26 and up and down. We're gonna 30 of there, 23:30 there is 4 and 5, 6 and 7 and 8, 23:39 push way up each time, way up high onto the toe. 23:42 Way up high, there is 12 and 13 and 14, 23:50 15, 16, 17. Good, 18, way up, 19 and 10 more. 23:59 There is 1 and 2 and 3 and 4 and 5, 6, 7, 8, 9, 10. 24:15 Press the heel to the ground and hold it, 24:18 hold the stretch back there, 24:20 hold for 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 24:30 9 and 10. Good, okay step back to the other side. 24:35 Okay, Omar are you ready? Yes, I'm. Okay, pushup 24:38 and down, up and up and up and up. 24:46 There is 6 and 7, 8, 9, 10, good way up 24:56 tall 12, 13. Stretch way down 14, 25:01 15, 16, 17, 18, 19, 20, 10 more, 1 and 2 and 3, 25:15 4 and 5, 6, 7, 8, 2 more 9 and 10. Push down, 25:25 hold it through the floor, stretch, stretch. 25:32 Okay, good. Let's put hands behind the back, 25:35 we're gonna do some abdominal contractions, 25:37 where we're gonna do this as we're gonna blow out 25:39 and we're going to contract our abdomen 25:42 and then we're gonna bend at the waist. 25:44 We're gonna come up, still in contraction 25:46 then we're gonna lay back 25:47 and stretch the abdominal wall. 25:49 Okay, contract it; bend over, up, lean back. 25:54 Contract, and over and up, lean back. 25:58 Contract and over and up, lean back. 26:03 Contract, over, up and lean back. 26:07 Contract, over, up and back. 26:11 Contract, over, up and back. 26:15 Let's keep it going, this is a good exercise to do. 26:18 If you have neck pain, because you don't have 26:20 to reach back and support anything. 26:22 You just do it from a standing position 26:24 and you won't be putting an extra 26:25 stress on the neck area. 26:28 Okay and up and back, let's go 5 more. 26:33 There is 1 and 2 and 3, 4, 1 more time 5, good. 26:48 Let's reach over and stretch to the side. 26:56 Now, switch, 27:05 okay and let's rotate the trunk, 27:07 hold the stretch. 27:12 Okay, now let's go the other way 27:14 and hold it. 27:18 Okay, good, alright 27:20 we're all done. Thanks a lot. Thank you. 27:25 Neck pain doesn't have to be a plague to you. 27:28 Find out what it is it causing it 27:30 and then seek help. 27:31 Hopefully, this program has been of some 27:32 benefit to you, but you also may need to seek 27:35 some hydrotherapy or massage 27:36 or physical therapy or see your physician 27:38 about what you might do. 27:40 But remember to do it all for the right reason. 27:42 Philippians 4:13 says, I can do all things 27:44 through Christ, which strengthens me. 27:46 And that means you're happy with 27:47 your neck pain as well. God bless you, 27:49 keep exercising, we look forward 27:51 to seeing you next time. |
Revised 2014-12-17