Participants: Dick Nunez (Host), Amy Anderson and Leif Sjoren
Series Code: BAS
Program Code: BAS000156
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:09 before beginning any exercise program. 00:11 Tendon problems keep people from doing a lot of things 00:16 they would like to do, but there are things 00:18 you can do for that, find out next on Body and Spirit. 00:48 Hello, I'm Dick Nunez, Wellness Director 00:50 of the Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit. 00:55 I remember my years in the athletic club. 00:56 I had a friend who was an avid squash player. 00:59 He hadn't played though for couple of years 01:02 the reason why is that he had tennis elbow. 01:04 I asked him, I said, would you like me to help you 01:07 with an exercise program that might get you back 01:09 on the court again. He said, I would do anything, 01:12 so I started him on a easy program of movements, 01:15 so he could get his arm going and low and behold 01:18 within a month. He was back playing squash again. 01:21 Many people are stopped short because of 01:23 tendon problems. Unfortunately, 01:25 a tendon problem can last for a very long time. 01:28 But if you take good care of it, you can find that you 01:30 could recover much quicker then you might 01:32 have thought possible. 01:33 We gonna talk more about that and show you some 01:35 things you can do. I think we are ready to get started. 01:38 Helping me out today will be Leif and Amy, 01:41 who are both students at Tamarack Springs Academy 01:43 in Polebridge, Montana. And we pulled the chairs 01:46 out here today, so we can do some exercises 01:49 from the seated position. But if you think that sitting 01:51 in chairs means the workouts gonna be really easy. 01:54 Well, you are wrong because we can still make 01:57 it difficult. So, we gonna start by loosening up. 02:00 We gonna just bring the arms way back and stretch, 02:03 and we're gonna comeback down and go way up, 02:08 now back down, and up and down, and up and stretch back 02:18 and down. All is we're doing is warming up just to get 02:20 some circulation into the muscles before we start 02:23 doing something and down and up, 02:28 stretch back and down, and up, stretch back and down, 02:35 one more time, up, stretch back and down, alright. 02:40 Now, let's press the hands together and 02:42 let's push way out and draw back, push out, 02:47 draw back, push out, you folks keep going. 02:51 I want you to do 30 of them. Leif, I am counting on you 02:55 to count. Okay, one of the areas that people 02:58 have a lot of problems with the bicipital tendon right up 03:01 till here. One of the most common exercise, 03:04 it's done in any type of athletic club is bench press. 03:08 In fact, that's kind of a movement that often times 03:11 if two lifters come together and they are size in 03:13 each other up and say, well, how much do you bench, 03:16 which means how much do you bench press? 03:18 And bench pressing is an exercise that can do a lot 03:21 of damage to this bicipital tendon area. In fact, 03:24 I've given up bench pressing altogether because 03:26 it's cause so many minor aches and pains 03:28 to my body over the years. How many we are at Leif? 03:31 Twenty. Okay, good, keep pressing, 03:35 keep having a good time there and I'll join you again, 03:37 so you won't feel all alone since you can't see 03:40 Amy over here. Squeeze the hands together, 03:46 squeeze hard. How many we are at? Twenty eight. 03:48 Twenty eight, okay, two more times, 03:51 and now we come out here on this last one in which 03:53 we just gonna hold our hands together as tight 03:55 as you can. Just keep pressing together and actually 03:58 what we are doing here is an exercise that would be 04:01 beneficial for the bicipital tendon area because 04:04 you get some motion without putting irritation 04:06 on that tendon. And go ahead and relax. 04:11 One of the things you might find to be very beneficial 04:13 is a cross-friction massage, where you are gonna 04:15 go back and forth over the tendon. 04:17 Don't go this way, but crossover it. 04:20 The bicipital tendon massage is little bit uncomfortable, 04:24 but it will be very beneficial for helping bring around 04:27 the lot of shoulder problems. Okay, let's stretch out. 04:30 Bring your hands up over your head and push 04:36 the elbows back and now let's give yourselves a hug, 04:42 pull apart and up over the head again, 04:50 push the elbows back and give yourself another hug, 05:00 alright, that's will be fine. Now we're gonna reach out, 05:06 draw back and push your elbows into the chair, 05:10 tighten it and reach back out, and pull down, 05:16 drive them back. We gonna go for 20 of these. 05:20 Each time we go down, we wanna hold it into the chair 05:23 for just a few seconds then back up again and pull down 05:30 and back up. If you do nothing for a tendon injury 05:35 then you gonna find yourself suffering with it for quite 05:37 sometime. As soon as you sense you might have a 05:40 tendon problem, get the ice on there. 05:43 Ice will always be helpful, but people often times 05:45 want to do is go put heat on it, but if you heat it up 05:50 well imagine taken a cut hand and immerse it in warm 05:53 water or spraining your ankle and putting it into Jacuzzi. 05:57 You gonna bring a lot of blood to that area and make 05:59 the healing take much longer. If you ice the area 06:03 then you can help, help the healing happen much quicker. 06:09 Pull back, squeeze the shoulder blades, 06:12 push back against the chair hard, push back hard, 06:16 very good. How many we've done there Leif? 06:19 11. Okay and this is 12, alright we got eight more. 06:23 There is 1, contract back, push back, 06:28 push your shoulder blades back hard, and 3, 06:32 push it back and we gonna five more times, 06:35 push it back and out and back and last three, 06:44 push back and reach and back, and reach and back, 06:52 let's go one more, and press back and relax, alright. 06:58 Hand up over the head. Alright, switch the other 07:06 side. Okay and relax. We talked about tennis elbow 07:16 just a few moments ago. They had started the show. 07:19 Let's do little bit for that and it's really quite simple. 07:23 When you take your hands if you have tennis elbow 07:25 there are certain things you can or cannot do. 07:28 If you have pain on movement then you wanna not do this, 07:32 but usually most times we can squeeze the hands. 07:35 So let's get in that position. You just gonna squeeze 07:36 your hands, reach out, squeeze down, reach out, 07:40 squeeze down. This is also good for a carpal tunnel type 07:43 situation, reach out, squeeze down, reach out, 07:48 squeeze down and now we're gonna do is we gonna close 07:51 our hand like this. Each time we change this, 07:55 we are changing the way the muscles of the flexor 07:58 and extensors are working in our form. Commonly, 08:04 the tennis elbow is gonna be right out in this area here, 08:08 but see as I do that, see the muscles around there 08:11 working and anytime the muscles working in that area 08:15 that means it's gonna be drawing blood to that area. 08:17 It's gonna be working in that. So, instead just accepting 08:20 the fact that you got pain there if you do some work 08:24 on those muscles and bring oxygenated blood to the area 08:28 and take waste by product out this gonna be very 08:30 beneficial for you. Okay, now we gonna take our hands 08:33 and we gonna turn them like this. Back and forth, 08:37 back and forth, very good, and turn, and turn, and turn. 08:46 The muscles had strengthened the wrist and the hands 08:49 are the muscles of the forearms. 08:52 Amy your form don't look quite as big as mine do. 08:54 You have to work on those a little bit more. Okay, 09:01 few more times. Turn it and turn and turn. 09:08 Now we gonna go up and down, and up and down, 09:13 and up and down, and up and down, squeeze down and up, 09:19 down, up, should be feeling that in your forearms. 09:22 So you are feeling that, Amy. 09:25 Oh! Yeah. Okay, you are feeling Leif. Yeah. 09:26 This would be good for your horsy riding. 09:30 What do you like to do Leif? Weight lift. Oh! Hey, 09:34 that's sounds like a good thing for me. Okay, 09:39 now let's turn them this way and now we're gonna curl 09:42 them up this way. Flex it up and down, flex it up. 09:49 Muscles in your forearm starting to get tired. 09:51 Not too bad. Then work harder then. Mine are. 09:58 Whenever do an exercise like this you are controlling 10:01 how hard you are working by squeezing them up, 10:04 flexing it hard, reach out, flex hard reach out flex hard, 10:10 okay. Now just take the hands together and press 10:12 the fingers to get like that, and you stretch them out, 10:17 good, stretch them out, alright that feel good. 10:26 Alright, let's do some shoulder presses. 10:28 Now up and down, and up and down, and up and down, 10:34 and up and down, one more, up, now let's push out 10:39 and back, and out and back, and out and back, 10:45 and out and back, and out and back, now up and down, 10:51 and up and down, and up and down, and up, back out, 10:57 push out to our back, push out and back, 11:03 push to our back, push, back up top, press up and down, 11:10 and up and down, and up and down, and up, 11:16 push back out, press out and back, and out and back, 11:22 and out and back, and out and back, go up and down, 11:29 up and down, up and down, way up high, now push out, 11:35 press it out, draw it back, out and back, 11:40 and out and back, and out and back, and hold, 11:47 keep the hands out straight, palms down, 11:50 hold them right out there, keep them totally parallel 11:53 to the floor, smile and enjoy yourself because this is 11:58 gonna be fun. Okay, we gonna hold them for a minute. 12:03 I forgot to check time so well, just start from now. 12:07 Actually we just go for 45 more seconds. 12:10 Hold them out nice and straight. I start to feel in 12:14 shoulders little bit. See if you can keep your hands 12:16 from trembling and shaky. Okay, now we are down to 30, 12:26 looks good. Oh! Oh! Oh! I see that left hand starting 12:29 to shake a little bit. How about Amy? 12:31 How is she doing, oh! solid as a rock. Hold on to it. 12:38 Fifteen more seconds. We are doing great. Hold it, 12:44 hold it, arms nice and straight, should be feeling 12:47 in your shoulders and 4, 3, 2, 1, oh! Very good. 12:56 Grab a hold the chair and shrug. 13:00 Stretch the trapezius, keep holding it, hold it, hold it, 13:06 hold it, now relax. Again pull up against it, 13:12 pull and hold that 10 more seconds. 13:18 Oh! That feels good. Alright, very good. 13:23 Okay, let's do some bicep work to the hands up 13:28 and curl up and down, and up and down, and up, 13:32 if you wanna use dumbbells at home, that's okay. 13:36 Curl it up and down, and up and down, and up, 13:42 flex each time you come up. We gonna do 10 of them 13:45 down here. There is number 8 and 9, one more time, 13:49 now bring the elbows up and reach out, 13:52 and curl and reach out, and flex and out, and flex, 13:57 flex the muscles each time, flex, and flex, and flex, 14:04 keep the elbows up and flex, two more, 14:09 and flex, and flex, now back down, and flex up, 14:13 and down and up, and down and up, there is 4. 14:19 We gonna for ten again. Squeeze it and squeeze it, 14:25 squeeze the muscles each time and flex, and flex, 14:30 one more time, and flex, now elbows up, 14:33 reach out and flex, reach out and flex, reach out and 14:39 flex, reach out and flex, very good, out and flex, 14:44 and out and flex, reach out, three more times, 14:49 reach out and flex, and out and flex, last one, 14:55 good, alright. Relax for a moment. Just shake them out. 15:00 Okay, now we're gonna bring them up here, 15:02 push it out and back and out, first time we work 15:06 in the biceps and now we work in the triceps. 15:09 We work on extending the arms out each time and push 15:14 out and back, and out and back, and out, 15:19 keep the upper arm parallel to the floor, 15:22 push out and back, and out and back, bring them 15:27 into your sides, push down and up, press down and up, 15:32 press it down and up, way down and up, 15:36 flex the muscles each time you hit bottom, 15:39 squeeze it down, and up, there is number 7, and 8, 15:44 two more times 9, press down, last down, push it, 15:48 bring the elbows back up, push it out, and press out, 15:55 and push, and push, and press, and press, and press, 16:03 three more times, and press, and press, one more time, 16:09 push it out, okay, back down here, press down and up, 16:14 press down and up, press down and up, 16:19 press down and up, press and up, and press and up, 16:25 one more time, press and relax. 16:28 Okay, another area that get affected a lot where 16:32 tendon problems is around the knee area. 16:35 You get the patellar tendon right towards your 16:37 attachment or you get the patellar ligament 16:39 under the knee or you get other connective tissue 16:42 that bothers you around the knee, 16:43 which makes movement very difficult. 16:45 So, we're gonna do a series of exercises now 16:48 that will help you to strengthen your knee without 16:51 putting a lot of stress upon the connective tissue. 16:54 So, what we're gonna do is we gonna do put our left 16:56 knee out straight. Okay, now what we gonna do is 17:00 we gonna raise it up and back down. 17:03 We just raising it up about the foot. We gonna do 20 17:05 of them. While you doing it, you gonna try and concentrate 17:10 on contracting the quadricep muscles as you doing it, 17:14 okay, so it's 8 and 9 and 10, ten more times, up, 17:30 and five more, 4, 3, 2 and 1. 17:38 Now bend your knee slightly. 17:40 Keep it the same bend the whole time raise, very good, 17:44 very good. You can also do this lying on the floor. 17:48 This is an excellent one to stimulate the quadriceps 17:52 without putting stress on the knee and by time 17:56 we are done here you should feel it in your thigh 17:58 little bit. You also feel it in the hip flexor obviously 18:01 because we are lifting up, there is 10, and 11, and 12, 18:07 eight more. I'm just go around and seeing if they can 18:12 feel it yet. Okay, one more. Now bend it little bit more 18:19 and again up, and up, and up, you are starting 18:24 to feel it yet, Amy. Yep! How about you, Leif? 18:28 Yeah, that's good. Glad I'm not the only one. Ten more. 18:35 I would just attribute to my legs being a little heavier 18:40 and last five, there is 1 and 2 and 3 and 4 and 5, 18:48 very good. Oh! oh! Felt that. 18:52 Okay, now we are gonna go the other side. 18:54 Now if you have to go into any type of knee surgery this 18:57 is a very good thing to do to get your body prepared. 19:00 Lot of times people don't understand the concept that 19:03 if you get your muscles as strong as possible 19:06 before you going to surgery then you it will actually 19:08 will enhance your recovery time period. I had a man I 19:11 was being training for a while now who had a torn rotator 19:15 cuff and so what we did up until his point of surgery 19:19 is we worked him out on a regular basis just working 19:22 muscles that will allow him to get through the range 19:25 of motions without injuring the shoulder anymore, 19:28 but his surgeon was absolutely amazed with first of all 19:32 what good shape his shoulder was in going into the 19:34 surgery, but then when he came out of surgery 19:37 both the therapist and the physician were shocked 19:39 at how fast he recovered because of all the work 19:41 he put in strengthening up his shoulder muscles 19:43 before he even went into surgery. 19:46 Alright, just put the leg out, raise it up and down. 19:50 We're doing 20 of them. I actually would prefer 19:56 doing this from a lying position, but little harder 20:01 for me to talk and do that at the same time while lying 20:03 on the back. So we will settle for this and for many 20:07 it might be difficult for you to get on your back, 20:10 so doing it from a sitting position will still give some 20:13 of the training affect at least Amy felt the last time. 20:16 So I know, if Amy felt it then rest of you felt 20:18 that as well. How many is that? Not sure. 20:28 Well, we are not sure we will have to do a few more. 20:32 Okay, now I am sure too. Okay, bend just a little bit. 20:35 Okay up and up and up. I bet you have good track 20:40 this time. I always saw people they can't remember 20:45 what number they are on, they just start over to and then 20:48 pretty soon they don't forget anymore. 20:55 Okay, where we at? 15. Okay and one more. 21:02 Okay, bend it little bit more and up, and up, and up, 21:08 and up, and up, 7, 8, 9, 10, ten more, 21:16 1 and 2 and 3 and 4 and 5, 6, 7, 8, 9 and 10, very good. 21:29 Okay, now let's just straighten the left leg out, 21:31 total straight and hold that, flex as hard as you can, 21:34 so you feel all the muscles of the quadriceps flexing, 21:38 flex them, flex them, flex them, very good, 21:41 I can't reach yours, but I am assuming you are flex 21:43 tight too. Flex them really tight, hold it, hold it, 21:51 and down. Other side, flex, flex all the muscles of the 21:55 quadriceps, flex them tight, flex them tight, flex, flex, 22:02 flex, flex and relax. Now put your left leg out. 22:08 Be on the heel and push your heel down into the carpet 22:12 as hard as you can. Push it in, push it in, push it in, 22:20 okay, now we gonna move it in and do it again, 22:23 push down as hard as you can, push down, push down, 22:27 push down, okay, let's move it a few more inches, 22:34 and push down, trying to draw your leg back. 22:39 You should feel the hamstrings or the back of your 22:41 thigh is flexing as you do this. Pull hard, pull hard, 22:48 now the foot will be flat and again pull it back like you 22:51 are trying to slide your foot backwards. 22:54 Pull hard, you feel like contracting the hamstring 22:58 again, so contracting the hamstring from four 22:59 different positions. Alright, good, 23:05 reach out to other leg now and dig in like you wanna 23:10 pull it back, pull back, pull back, pull back, 23:16 okay, let's move it about 6 inches, dig in and pull, 23:21 pull steady, feel your hamstring doing the work, 23:25 make it work. If you can lift yourself out of that chair 23:28 that way, I'll be really impressed. 23:31 Okay, and move it back little bit more, dig in and pull, 23:36 pull strong, pull strong, pull, pull, pull, pull, 23:44 alright, relax. Put your foot flat down and pull back 23:48 as hard as you can, contract the hamstring, pull 23:52 it for five more seconds, 4, 3, 2, 1, very good. 23:59 Alright, do little abdominal exercise. 24:02 Let's pull the hands in front of us and we gonna 24:04 crunch forward then we gonna push back into the 24:07 chair, blow out, crunch forward and come back, 24:13 blow out, crunch forward and back, blow out, 24:18 crunch forward and back, crunch it down and back, 24:26 crunch it down and push back, and crunch and back, 24:34 and crunch and back, squeeze it and back, 24:41 crunch down and back, blow out as you come forward 24:45 and back, crunch down and back, and crunch down 24:53 and back, and down and back, ten more, there is 1, 25:00 2 and 3, contract each time, blow out, blow out, 25:07 five more, blow out, and blow out, and blow out, 25:16 two more times, contract and contract, good. 25:22 Now bring your toes up underneath you, 25:24 so forward a little bit. Push your heels to the ground. 25:28 Now go up on your toes and way down and up and down, 25:34 and up and down, very good, push, way up high, 25:41 way up high, way up high, very good, keep it going. 25:50 Try and pull your legs in just a little bit further 25:52 back there you go Amy that will give you a little more 25:54 range of motion. Push your heels all the way down, 25:58 push your heels all the way down, very good, 26:03 way up high, way down, way up high and down, 26:07 and up and down, and up and down, 26:11 let's go ten more, here is 1 and 2, press up, way up 3, 26:18 and press 4, press up high and press up, press up, 26:25 three more times, here is 8 and 9 and 10, alright, 26:31 let's just turn and stretch ourselves this way. 26:34 Hold the stretch. Now let's go the other direction, 26:46 very good. We are all done. Thanks a lot. 26:53 Whenever you are dealing with tendon injuries, 26:56 so is a good idea to ice for about 24 to 48 hours 27:00 first before you start introducing heat. 27:03 Certainly other types of modalities would be beneficial 27:06 like ultrasound or using stim on that to try and get 27:09 electrical impulses to make the muscle work that will 27:13 all help to encourage the healing process. 27:15 The bottom line is you wanna encourage circulation, 27:18 getting oxygenated blood to the area, 27:20 full of rich nutrients and getting rid of the waste 27:23 byproduct. When you do that you find the healing 27:26 is gonna be much, much quicker then you thought 27:28 possible. We often times get Wellness guests 27:30 coming to our center that have tendon problems 27:32 and are amazed how fast we can turn it around, 27:35 but we always give God the glory because he is the 27:37 great physician. He is the great healer and we 27:40 wanna do all things for his glory and remember 27:43 Philippians 4:13 states I can do all things through 27:47 Christ, which strengthens me. God bless you. 27:49 Thank you for joining us. We'll see you 27:51 next time on Body and Spirit. |
Revised 2014-12-17