Participants: Dick Nunez (Host), Jonathon Hopkins, Omar Mosquera
Series Code: BAS
Program Code: BAS000141
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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. 00:09 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Shoulder strength is essential for so many things 00:16 we do in our normal life. We need to have good 00:19 shoulder strength and if we have pain it's hard to 00:22 get around. So we're gonna explore what we can do 00:24 to make sure we have strong shoulders and keep 00:27 them that way next on Body and Spirit. 00:54 Hello, I'm Dick Nunez, Wellness Director of the 00:56 Black Hills Health and Education Center. 00:58 Welcome to Body & Spirit. 01:00 Today, we are gonna talk about shoulder training. 01:02 Often times, when I'm working with guests, 01:04 wellness guests or people around the country, 01:07 I ask them a question can you grab your arm and only 01:10 feel the bone, which is called the humerus bone, 01:13 but I say if you can grab that bone by grabbing 01:16 your shoulder that's not funny because that means 01:19 you don't have much support around your shoulder area 01:22 and that makes it very difficult to raise your 01:24 arms up, pick anything up and when you have a loss 01:27 of shoulder strength that's gonna affect your entire 01:29 upper body performance and also it's gonna start 01:31 causing a lot of pain. So we're gonna focus today's 01:34 program on training your shoulders, helping you feel 01:37 strong. Hopefully, we can help you to rehabilitate 01:40 your shoulders or along with that we can make sure 01:43 you never have problems with shoulders. 01:44 So, I believe we are ready to get our program 01:46 started. Helping me out today will be Jonathan 01:48 Hopkins, a Fitness Trainer from the Black Hills Health 01:51 and Education Center and Omar Mascara, who is a 01:55 Massage Therapist also from the Black Hills Health 01:58 and Education Center. Interestingly enough 02:00 I'm from there as well. Oh! It's good. 02:02 Okay, we are gonna warm up by putting our elbows 02:04 into our sides and we're gonna rotate out and bring 02:07 it back in and out and in, while we're doing this 02:11 warm up, what we're also doing is working on the 02:13 rotator cuff area. Often times when people tell me, 02:17 I have rotator cuff problems, 02:19 I say, well how do you know? And they say well 02:21 my shoulder hurts. Well, just because your shoulder 02:24 hurts doesn't mean you have rotator cuff problems, 02:26 but if this particular movement does hurt 02:29 by keeping your elbows in at your side and rotating 02:32 your arms out then yes, there might be some problem 02:34 in that area. Keep the elbows in tight there, Omar, 02:37 nice and snug, right against your side. 02:41 It takes a little bit of getting used to, 02:42 but you're just rotating your arms out and keeping 02:45 your elbows into your side as if they're both at right 02:49 end and let's do 10 more, there's 1, and 2, and 3, 02:57 and 4, and 5, and 6, and 7, and 8, and 9, 03:07 one more time, and 10, good. Alright Jonathan, 03:10 we are gonna need our towels right from the get go. 03:15 These are going to be very beneficial tools for our 03:17 shoulder training and so we are gonna start by taking 03:22 our towel, pulling apart, bringing it to our chest 03:24 and pushing out, and push out, and push and push, 03:31 we are gonna do 20 of these, there is 6, and 7, and 8, 03:38 and 9, 10, ten more 1, and 2, and 3, 4, and 5, 6, 03:53 and 7, 8, and 9, one more time, 10, okay, let's bring 04:00 it up here. We are gonna push up at an angle at about 04:03 45 degree and press it up and push, here's 4, and 5, 04:12 just bring it down to your upper chest 6, and 7, 04:16 and 8, and 9, and 10 and 1, and 2, and 3, and 4, 04:29 and 5, keep it tight, keep pulling the towel apart, 04:34 and 8, two more times, 9, and 10, good. Okay, 04:41 let's shake it out a little bit, let it relax. 04:44 Now, what we're gonna do is take our towel, 04:46 pull it apart, bring it up overhead and come down, 04:51 and up and down, and up and down, keep going, 04:59 we're gonna do 20 of those. Now while you're doing 05:01 this one, you wanna try and focus on pushing the 05:04 scapula out. Your shoulder blades, you wanna push them 05:07 out on each repetition, so you're feeling your upper 05:09 back do the work. Okay, how many we done, Omar. 05:15 12. 12, you're counting in Spanish or English. English. 05:18 Okay, very good, 5 more and up and down, 05:26 and up and down, and up and down, 05:31 and up and down, up, one more, is it? 05:37 Okay, alright, just getting into it. Okay, I want you 05:40 to bend over and we're gonna pull up and out, 05:44 and up and out, and up and out, and up, out, 05:50 there is 5, and 6, and 7, and 8, 9, ten more, 06:02 there is 1, and 2, and 3, 4, 5, 6, 7, 8, 9, and 10, 06:20 good. You feel that at all. Yes. Okay, very good. 06:24 This area. Okay, now we are gonna start working some 06:27 specific shoulder work. Take our towel, grab about 06:31 6 or 8 inches away, gonna raise it about to the side, 06:34 now if you have shoulder pain, you might have to go 06:36 real gentle with this one. We're gonna try and do 20 06:40 of them. That's the nice thing about doing the towels 06:43 as you can dictate how hard you're gonna work with it. 06:48 There is 6, and 7, and 8, and 9, 10, we got 10 more 06:58 to go, and like any injury you want, if you do have a 07:02 injured shoulder find out what it is and seek some 07:06 help as far as what you can do to rehabilitate it 07:08 before you get too drastic in any type of exercise 07:10 program. What number are we on, Omar? 5. 18, 19, 20. 07:19 Alright, we will do something in that cultural 07:21 gap there. Okay, let's grab the other side, grab hold, 07:26 and up, at anytime you exercise it's a good idea 07:31 especially if you're trying to rehab an area. 07:34 You just put some ice on there after you're done, 07:36 just to make sure you don't cause any more 07:37 inflammation. Okay, and up, and up and pull down, 07:45 and up, and up, and up, what number are we on there 07:52 Jonathan, 14, how many? At 14. 07:54 Okay and 15, 16, 17, 18, two more, 19, and 20. 08:06 Okay, shake them out for a moment. We are not done yet, 08:09 we got more to go here for the shoulders. 08:11 Gonna take your towel, grab it the same way. 08:14 We are gonna grab underneath. And we're gonna 08:15 pull it up and pull back down and up and down, 08:20 we're doing an upright rotator type motion, 08:21 try and get your elbow up as you do it. There we go. 08:26 [SPANISH 8:27] muy buena 08:31 He is still working with me on this, I actually get 08:33 my Spanish terms proper. Okay, and up and up, 08:38 way down and up, how many we've done there? 08:42 15. Okay, five more, 1, and 2, and 3, and 4, and 5, 08:52 good. Let's switch the other side. Okay, and up, 08:59 and up, and up, and up, now if this is too hard for 09:05 you to do a full range of motion at home because of 09:08 some shoulder pain, go ahead and just go part way up. 09:11 That's okay, just go part way up, do the range of 09:14 motion that feels comfortable for you 09:15 just because we're going all the way, doesn't mean 09:17 you have to, take it gradually, take it at your 09:20 own pace and if this is a program that you find very 09:23 beneficial to you then this might be one you might 09:26 look to pick up from Three Angels Broadcasting network. 09:30 Okay, how many we've got there? 17. Okay. 20 Good. 09:37 Now we're gonna take the towel, put the elbow into 09:40 the side, grab a hold of it and we're gonna repeat 09:44 similar movement that we did to begin the show. 09:47 We're gonna come out, but now we are gonna do to get 09:48 some resistance. This is an excellent way of working 09:51 that rotator cuff area. We're gonna do 20 of these. 09:56 Whenever people call me up and ask me about 09:59 particular program on Body and Spirit, 10:01 we have to understand we've taped almost 200 10:03 of these programs and so it's not easy for me always 10:06 to remember exactly which program you're 10:08 talking about. Well, I won't even say it's not 10:11 easy, it's impossible. So, if there is a program 10:13 that you really like then you want to go with the 10:16 one that you see and order it right from Three 10:18 Angels Broadcasting network. Instead of 10:19 calling me up 2 years later and asking me what 10:22 I did, okay. What number are we on? 20. 10:26 Okay, switch the other side and rotate out, and 10:33 out, and out, and 4, and 5, and 6, good, and out, 10:43 and out, and out, there's 10, and 11, and 12, 13, 10:54 14, 15, five more, 16, and 17, and 18, 19, and 20, 11:05 good. Well, we should have our shoulders fairly well 11:08 worked by now. So now we are gonna do some 11:10 stretching. Let's do latissimus dorsi stretch 11:12 first. Jonathan put the arm up over the head and get 11:14 hold of your elbow. When you do this stretch 11:17 don't pull too hard. Should feel it stretch 11:20 down in through this area. We're on the wrong side 11:22 there, I'm sorry Jonathan. Right there. Okay, good. 11:28 Just hold that for 5 more seconds, make sure you 11:31 breath while you're doing that, nice exchange of air 11:34 will help you relax a little bit more, okay, switch. 11:37 Now for those with bad shoulders you might be 11:39 limited on this particular stretch. You might not be 11:41 able to get up quite as far as these fellows are, in 11:44 fact, as you go up you mildly find yourself being 11:45 able to get up about this far and you might have to 11:47 help yourself this way, and that's okay because 11:50 eventually you should be able to get your arm up 11:52 further and get a regular stretch like these fellows 11:54 are doing here. Okay, relax. Let's do the direct 11:57 shoulder stretch now. Bring it across, put the 12:00 arm in behind and pull and again, this one might 12:03 be one that might be difficult at first, you 12:05 might not be able to go all the way when you first 12:07 start this particular stretch. You might be 12:09 only be able to come about so far and take it 12:12 gentle. You can always, there is always tomorrow, 12:14 you can always get it further later on, but just 12:16 take it at your own pace for right now. 12:20 Alright. You're feeling at there. Yes, I could feel. 12:22 Okay, that's good. Alright, let's switch the 12:27 other way, good. Okay and hold that and let's 12:35 hold that for 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 12:43 8, 9, diez, good. Oh, that's good. 12:51 Alright, we're gonna take our towel. We're gonna 12:54 drape it off the outside of our thumb, grab a hold of 12:56 it. We're gonna curl up and down, and up and 13:00 down, and up and down, and up and down, there is 13:06 5, we're gonna go for 30, and 8 and 9 and 10, good, 13:17 keep going, 11, and 12, feel the muscle that you 13:21 are working, focus on the bicep, contract it each 13:24 time and up and up, and 17, 18, 19, 20, ten more, 13:36 1, and 2, and 3, and 4, 5, and 6, 7, and 8, two more, 13:51 9, and 10, good. Feels good, alright. Drape it on 13:56 the other side, off the thumb side here. Just let it 13:59 come out, there you go, grab underneath just curl 14:02 up and curl, there's 3, and 4, 5, 6, and 7, 8, 9, 14:16 and even if you do have sore shoulders, you 14:18 should be able to do this exercise because you're 14:20 blocking your elbow into your side as you contract 14:23 your bicep up and down, and also you can control 14:27 how hard you go until you're feeling better, you 14:30 can give yourself very little resistance and then 14:32 as you get stronger you can work more and more. 14:36 What number are we on now? 22. And 23, 24, 25, 14:44 26, 27, 28, 29, 30, good. Now we are gonna press 14:52 down, okay, we are gonna hold it here like this 14:57 and get about 6 or 8 inches above like this, 15:00 okay, we are gonna have our elbow into our side, 15:02 push down and push and push, you might have to 15:07 go out just a little bit away from your body to 15:10 get a good full range of motion. We're doing 30 15:13 of these, Jonathan. Very good, Omar. Looks good, 15:19 triceps, triceps that's right. Feeling those 15:22 Jonathan. You bet. Okay, good. 15:29 Very good, keep going. This one also should be one 15:32 that shouldn't be too much problem even if you have 15:34 have shoulder problems because you're bracing 15:36 your arm again, just taking it through and even 15:39 working the arms, even if you're limited on some 15:40 of the other things just by working your arms you 15:42 start to get a systemic affect throughout the 15:44 body, it will actually help develop other areas. We 15:48 find that even when somebody just trains legs 15:50 their upper body gets benefit as well, and vice 15:53 versa, okay, let's switch sides, so we are gonna be 15:56 grabbing it here with your left hand, and then come 15:59 up with the right, okay, and push down, very 16:03 good, good. Although, we don't suggest to train 16:09 that way, we want you to train your entire body all 16:17 the time. What number are we on there, okay, 16:24 half way there, keep going and push and push, 16:30 good. Should be able to feel that muscle contract 16:33 each time, very good. And where we are now? 16:40 26. 27, 28, 29, and 30, good. Now let's use our 16:48 towel, stretch out and pull, now for bad 16:57 shoulder this one might be tough, but it feels 17:01 good. A good stretch. It feels really good especially 17:05 on the triceps. Don't you agree, Omar? I totally 17:09 agree with you yeah. Okay, that's good. 17:12 Feels so good. Let's switch the other side, and pull 17:21 and hold for 5 more seconds 4, 3, 2, 1, good. 17:27 I'll take them, thank you. We will get rid of these 17:30 things and we're gonna start into some leg training 17:33 and we're gonna do some squats. So, I want you to 17:37 cross your arms, gonna have your chest up, gonna 17:40 push your hips back. Keep your knees over 17:42 your feet and squat down, okay. I'm gonna come 17:45 back and watch for them. You guys go ahead and 17:47 do it. Let's go, try and go down a little deeper, 17:50 deeper, good, there we go, down and way down, 17:55 very good, and down, and down, and down, good, 18:04 good, excellent. Let's do 30 of them and you might 18:13 be asking now why are we doing legs if we are 18:17 working on shoulders? Well as we mentioned 18:19 several times training the entire body is very, very 18:23 important and you can't just spend all the time 18:25 training shoulders because you also have to 18:27 give them a chance to rest. So, you want to get 18:29 into some leg training because we want good 18:31 balance of strength all the way through the body. 18:34 How many have we done here? 26. Okay, almost there 18:37 Omar, two more and down and hold. We're 18:44 gonna hold for 15 seconds, there is 5, am I 18:52 counting too slow. A little bit. 10, 11, 12, 13, 14, 18:59 15, very good. Alright, you can lay on the floor now 19:05 let's lay on your right side, and I want you to 19:11 get a hold of your left ankle and stretch your 19:13 quadricep, and pull, every time we work a muscle it 19:20 feels really good to stretch that muscle out 19:22 after putting it through a good stress. You wanna 19:26 keep your breathing going, nice deep breathes 19:29 just like a massage, Omar. You want them to 19:32 relax as we do this stretch, relax, okay. Turn 19:37 over the other side and let's get a hold of the 19:40 other ankle. Omar spends a lot of time massaging 19:44 people, trying to get them to relax, right. 19:46 Oh! Yeah. Get those muscles to relax, but tries to 19:49 get me to relax. Oh! Well, some jobs are harder than 19:53 others, Omar. Okay, 5 more seconds, 4, 3, 2, 1, 20:01 very good. On the back, I want you to bring your 20:06 left leg up and grab behind your leg there, 20:10 good. We are not gonna grab the knee because we 20:12 don't wanna hurt the knee. Put the other leg 20:14 straight and pull your leg up towards your chest, 20:19 that's good. Keep your breathing going, nice and 20:23 relaxed Omar, very good, there you go, much better, 20:26 much better, alright. Now switch and pull, keep the 20:35 other leg straight, steady pull, breath and you 20:40 might because you breath out, you might feel 20:42 yourself being able to pull that back a little bit 20:44 further, but I don't want you to take it to a pain 20:47 area. Just get to that comfort area and keep a 20:50 nice steady pull. Alright, now I want to put your 20:55 leg down and get yourself into crunch position, 20:58 bring your legs up, put your hands behind your 21:02 neck, and we're gonna do crunches, try and slip it 21:04 down a little bit lower there Omar, okay, we 21:06 gonna have your chin up. As you do your crunches, 21:09 we are gonna try and do 30 of them. Ready up and 21:12 down, up, chin up, as you come up, you are trying 21:16 to flatten your abdomen as much as possible, raise 21:19 your chin up, very good, that's the way Jonathan, 21:22 that's good. Feel your abdominal work the 21:27 whole time. Now for those with shoulder problems you 21:35 might not be able to put your hands back there. 21:38 You might have to just put them down to your 21:40 side and slide them forward. Jonathan could 21:41 you do that? Can we get the camera on Jonathan, 21:44 now just slide your arms forward as you come 21:46 forward. You might have to do something more 21:48 along this line. How many have we done 21:51 there? 25. Okay, and 1 more, good, alright. 22:02 Up on the feet. Now we're gonna do some 22:07 calves and the way we are gonna do it is you are 22:08 gonna use me for a brace and you're gonna get on 22:11 the edge of the stage here and you're gonna come 22:13 up and down on your toes. For those at home 22:15 you might need to use a stair or a piece of wood, 22:19 okay up, way up and down. We are gonna do 22:21 30 of them, okay and up, and up, and up, good, 22:28 way down as you go down and up, and up, and 22:33 up, and up, and up, and up, keep going, good, and 22:43 up, and up and up, up, and up, and up, good, ten 22:53 more, 1, and 2, and 3, 4, 5, 6, 7, 8, 9, and 10, very 23:10 good. We're gonna stretch our calves out. Step back, 23:15 press the heel to the ground and hold, five more 23:24 seconds, 4, 3, 2, 1 and switch. Press your heel 23:31 to the ground and hold for five more seconds, 4, 3, 23:39 2, 1, good. Another area we need to focus in on 23:45 for the shoulders will be the neck area because that 23:48 can also be affecting what might be causing 23:50 problems, so what we are gonna do is put our hand 23:53 on side of our head. We are gonna come over to 23:54 the side and come back and over and back, over 24:01 and back, over and back, we're gonna do 10 of 24:06 them, there is 5, and 6, and 7, and 8, and 9, and 24:19 10, good. And push and 2, 3, 4, and 5, 6, 7, 8, two 24:36 more 9, and 10. Now we're gonna put our 24:41 hands on our forehead and go down, and down, 24:47 and down, and 4, 5, 6, 7, 8, 9, one more time, 10. 25:02 Hands on the back of your head and up, and up, 25:07 and up, there's 4, and 5, 6, and 7, 8, and 9, one more 25:20 time, 10, alright. Let's stretch, let's move to the 25:23 side and hold, five more seconds 4, 3, 2, 1, and 25:36 switch, way over, bend and hold, hold for five 25:43 more seconds 4, 3, 2, 1. Now turn and hold your 25:51 stretch, hold that for five more seconds 4, 3, 2, 1 25:58 and turn and hold for five more seconds 4, 3, 2, 1, 26:07 good. Well done. Thanks a lot fellows. Thank you. 26:13 Shoulder problems can come in very many different 26:15 ways and when we look at the shoulder and 26:17 anatomy of it, we find that the deltoid muscles is 26:19 broken down into three groups of muscles, where 26:22 it goes in three different directions, you have the 26:23 anterior, the medial and the posterior. So it's 26:27 important to have all aspects of your shoulder 26:29 work and we try to do many different 26:30 movements to try and work that area. But along 26:33 with that there is a trapezius up, where it go 26:35 up from the occipital protuberance down to the 26:37 12th thoracic vertebrae and that can be a situation 26:41 that might affect your shoulders and also some 26:43 of the other muscles that affect the rotator cuff. All 26:46 these things can play into your shoulder pain, but 26:50 lot of shoulder pain is just simply caused by lack of 26:53 use. Getting out there and starting an exercise 26:56 program, I've had many people of all the letters I 26:59 get from around the world. Many people have 27:01 talked about shoulders saying I could hardly move, 27:04 I could hardly lift my arm over my head and I 27:06 started following along on the Body and Spirit 27:09 program and now I can move my shoulders much 27:12 more effectively, I can do so many things I never 27:14 thought possible. So the key is, is to get in a good 27:17 routine and stay with it. Consistency, setting goals 27:21 for yourself, taking little steps as you continue 27:23 getting stronger you'll find yourself being able 27:25 to do more and more and probably far more than 27:28 you ever thought possible. Don't give up, I 27:30 don't care if you're 99 years old. You can still 27:33 make your shoulders stronger and although our 27:35 goal is to get the shoulders feeling better. 27:37 We wanna do all our training for the right 27:39 reasons, not for our own sake and our own self 27:41 glorification. We wanna glorify God with our 27:44 body because we are brought with the prize. 27:46 We wanna glorify him and claim the promise of 27:48 Philippians 4:13, which states I can do all things 27:52 through Christ, which strengthens me. God 27:54 bless. We will see you next time. |
Revised 2014-12-17