Participants: Dick Nunez (Host), Kye Gabbert and Luther Whiting
Series Code: BAS
Program Code: BAS000159
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00:01 The following program is designed to
00:03 demonstrate simple workouts that you 00:04 can use to improve your health. 00:08 Be sure to consult your physician 00:09 before beginning any exercise program. 00:14 Arthritis keeps many people from living the life 00:16 they really want to live. There are things you can 00:19 do forth, to help you to have less pain. 00:22 Find out how next on Body and Spirit. 00:51 Hello, I am Dick Nunez, Wellness Director 00:53 at Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit. 00:58 During my career, I worked with many people 01:00 who have had arthritis. All kinds of arthritis, 01:03 who deal with gout, who with deal osteoarthritis 01:06 or rheumatoid arthritis. Each one of them can 01:08 be helped. There all unique though with the gout 01:11 being caused by uric acid crystals from too 01:14 much protein and rheumatoid arthritis 01:16 caused by an auto-immune disorder and then 01:19 osteoarthritis which is just wear and tear over 01:22 the years or injury cause osteoarthritis. 01:25 But each one of those things can be helped through 01:27 exercise and good life style and if you do nothing 01:31 about it, it only gets worse. 01:34 So, I think we're ready to begin here. 01:36 Helping me out today will be Kye and Luther, 01:39 Kye is from the Black Hills, Luther goes to 01:42 Tamarack Springs Academy up in Polebridge, 01:44 Montana. Well, whenever we deal with arthritis, 01:47 we always have to assume there 01:48 could be some limitations on 01:51 how much ones gonna be able to move. 01:53 So, we're gonna start very gently with some easy 01:55 warm-ups, certainly the shoulders are in area 01:58 where arthritis will warm. And of course if you have 02:03 rheumatoid arthritis, you will have it in many 02:06 places throughout your body, 02:08 where the gout is gonna be more localized down 02:11 in through the big toe area. Alright, now let's go the 02:16 other direction. One thing is very important right up 02:22 the top, is to drink a lot of water. 02:25 Water will help your immune system stay strong, 02:28 and also to eat healthy food and stay away from things, 02:32 that are gonna cause your irritation, 02:34 yes what you eat can effect how much pain you 02:37 experience. Alright, now relax. We're gonna start by 02:41 working our chest area. We're gonna work the 02:43 larger muscles first and work our way down. 02:45 So, we're gonna press our hands together, 02:48 and push out. Now, at home you've might have 02:53 to vary this, you might not be able to push very hard, 02:56 and that's alright. So, all you can start 02:58 getting range of motion. That's why exercise is 03:01 referred to as being progressive which means, 03:04 the more you do it, hopefully the better you will be 03:07 at it and you will you do things that you were 03:10 unable to do in the very beginning. 03:13 We will just pressing out, press the hands together, 03:17 squeeze the chest muscles as you go out, 03:19 that's the area we're focusing on right now. 03:22 And press way out, and way out, and way out, 03:29 we're gonna do that five more times. 03:31 Press it out; press it out, squeeze your hands 03:35 together, press it out, press it out, one more time, 03:41 and press it out. Now, we're gonna go down, 03:44 press down, and push down, and down, and 03:51 doing various motions there. Now, if you find that 03:53 one motion doesn't work for you very well, 03:56 just go ahead and rest, until we get to another 03:59 motion, and maybe that wanna feel better. 04:01 That's one of the things you find with arthritis, 04:03 is one thing might hurt, another movement 04:05 might not. But of course this gonna vary from 04:08 person to person. So, now one prescription is 04:11 gonna fit all people and that's the thing about 04:13 exercise, is like a prescription. 04:16 You've to constantly ask them how things your feeling. 04:19 Just like in the world of medicine, 04:21 you might take a medication. And it causes some type 04:24 of allergic reaction, so you get another medication 04:27 like consider that practicing medicine. 04:30 We think nothing about it, but with exercise you can't 04:33 just give a prescription over the phone. 04:36 You've to work for somebody and realize 04:38 how exercise is gonna effect them and also to get 04:42 feedback and how they feel. Now, let's go ahead 04:44 and push up, and push up, and push up, make sure the 04:52 chest is up, good posture, and up, reach way up, 05:00 and up, and up, and way up, smile, enjoy yourself. 05:10 We're haven a good time, ten more times, way up, 05:15 and up, and up, and up, and we're down to our 05:22 last five. Press together and up, 05:27 and up, and up, and up, last one, and up. 05:35 Alright, go ahead and relax, put your hands behind 05:40 your head and gently stretch back, 05:46 stretch your chest back and now I want you to come 05:52 across, grab your shoulders, 05:56 pull your shoulders blades apart, nice and gentle, 06:02 breathe while you're do it, try and relax as you 06:05 stretch. Now, behind the head again, 06:10 gently push back. Push back, and give yourself 06:19 one more hug, bring it acrossed, pull your 06:21 shoulders blades apart and relax. 06:28 Alright, we're gonna work our upper back. 06:32 we're gonna step out with our left foot, 06:35 reach our right hand out, grab it with the opposite 06:38 hand, pull way back and reach out. 06:42 Like you are sawing wood, pull it back and pull it back, 06:49 reach way out, pull back, reach way out, pull back, 06:54 you guys keep going, I want you do thirty on each side. 06:57 I am on a check forearm here, looks good, 06:59 reach way out, reach way up, very good, 07:04 bring your shoulder blade back as you pull, 07:06 give yourself resistance as you go through it. 07:12 What you will find, when you working out, 07:14 is the stronger the muscles become, 07:17 the less stress will joint will take. 07:19 If you don't do anything, then it's just gonna, 07:22 the muscle gonna keeping worse and getting 07:25 weaker, and the joint is gonna take more and more 07:27 stress probably we see that allow with the knees. 07:30 Because persons said I'm afraid do anything, 07:32 because my knees hurt, but if you do nothing. 07:34 Your knees gonna hurt even more. How many we at? 07:37 Twenty three. Okay, and also exercise will produce 07:41 and endorphins type of fat. Which will give you a 07:44 feeling of well being and then endorphins reduces pain. 07:49 Okay, two more times and good. 07:54 Alright, let's switch over, put the left arm out, 07:58 grab the wrist, pull back, and reach way out, 08:02 nice and gentle. Pull back, we're just looking for 08:07 range of motion now, range of motion, 08:09 reach way out, pull it back, reach out, 08:12 and pull it back. Try and reach out little bit more, 08:14 there are you go, bend up forward just a little bit 08:16 more there Luther, there you go that's better. 08:21 Very good Kye, reach out there, 08:28 it's not important to strain; we just 08:30 getting to the range of motion, 08:31 and as you feel stronger, you can make it more 08:34 difficult and you can hold long tighter. 08:36 You can start using the weight, you can do 08:38 whenever you want to do. Once you get, 08:40 it is stabilized or once you can do without pain 08:43 and that's the thing you have to ask yourself. 08:45 But also the thing you have understand is 08:47 some days you might not hurt at all. 08:50 There're no sign for no particular reason it will 08:52 hurt, but you don't wanna give up just 08:54 because for that. I used to train a woman, 08:56 who had rheumatoid arthritis and she had a 08:58 fantastic attitude. Usually she was feeling better, 09:01 no problem, but every once in a while, 09:03 for no particular reason. She would hurt 09:05 and yet she never got discourage you just said 09:07 well I'm not gonna be able do as much today 09:09 because I hurt, but she said overall I know 09:12 I'm getting better. And so she go right back to work, 09:15 do the exercises and before she knew it, 09:17 she was going better again. 09:19 How we doing there, how many we got? 09:20 We're got began closer and come that. 09:22 Okay, I think we got two more to go. 09:25 Alright, I try and keep a clicker going in my head for 09:30 counting but sometimes it malfunctions, 09:33 so arm up over the head, and now we're gonna 09:37 stretch latissimus area, and bring this arm up, 09:40 this there you go, try like that, very good. 09:46 Breathe while you're doing it, 09:47 in through the nose and out through the mouth, 09:49 good pastures have you're chest up. 09:54 Okay, now let's switch over to the other side. 10:01 Alright, and pull and now you might be limited in your 10:03 range of motion on this one. That might be difficult for 10:06 you get all the way up, so you might have to just get 10:08 a hold of your hand. And only do partial stretch 10:12 until you get to a point or you can do a full stretch 10:15 like this fellows are doing right here. 10:19 Okay, good let's go ahead and put them down. 10:21 The next thing we're gonna do is, 10:22 we're gonna work the shoulders 10:24 and we're gonna do it in one sense like 10:28 we would have rotator cuff problem. 10:30 Because often times you have shoulder pain, 10:32 that's gonna limit how much you can raise. 10:33 So, what we're gonna do, is we're gonna put our 10:35 elbows into our side. We're gonna bring our 10:38 hands to the front and then we're gonna do like 10:40 we're just opening up, open up, open up, 10:46 open up, keep the elbows in and push it out. 10:50 Push it out, push it out, and push it out, 10:53 this should be a fairly comfortable exercise 10:56 for everybody, keeps you for moving the 10:58 shoulders too much. And what as doing its 11:02 working the muscles of rotator cuff, 11:05 which are the supraspinatus, infraspinatus, 11:08 teres minor and subscapularis. 11:11 You know, where all those out Luther? 11:12 Sure, I don't. Okay, well you're working 11:14 on them right now. Always find that amusing, 11:17 when somebody comes up and say 11:18 oh, they have rotator cuff problems and I said really. 11:21 How do you assess that? Oh, their shoulder hurts. 11:24 I said well there is lots of reasons the shoulder gonna 11:27 hurt. And I said well which muscles of the rotator 11:30 cuff is it and they look at me with the blank look 11:32 like I didn't know, I didn't know there were muscles 11:34 to the rotator cuff. But there are four of them 11:38 and those are important to know, 11:39 especially we're going through rehabilitation. 11:41 But this is a good way to rehabilitate 11:43 our rotator cuff or also just to train, 11:46 if you got an arthritic type condition. 11:49 Now, we're gonna keep those elbows into the side 11:51 and we're gonna do modified lateral raise. 11:53 We're gonna come up like that, okay you feel like a 11:56 bunch of chickens here and up and down there, 12:00 raise up, and raise up, and raise up, and up. 12:09 We're gonna go five more times, and up, and up, 12:15 to more, and up, and up. Back into the sides again, 12:20 let's do the rotation. We're doing both external 12:24 and internal rotation as we do this. 12:28 As you get stronger, you can use like dumbbells 12:31 while you do this movement. You can also do this 12:34 movement, while you're lying on your side. 12:41 Let's go ten more times, and 2, and 3, 12:47 keep your elbows in snug, and 5, and 6, and 7, 8, 12:57 two more time, push it out, last one push bring the 13:02 elbows up. Now, this time we're gonna do a little bit 13:05 more difficult, we're gonna come up and down like this. 13:08 This one you might not be able to do and if you can't 13:13 do the motion, you can still just hold your arms out in 13:17 a static position and that still gives benefit as you 13:20 still training the shoulder area. 13:25 Alright, we're gonna do four more there, 13:31 and one more time. Now, hold with there 13:35 and now from here we're gonna go down. 13:37 This will be a little bit more difficult, 13:40 still down and up, and down, and up, and down, 13:46 and up, and down, and up, and down, and up. 13:52 Now, let's go all the way up, and all the way down, 13:57 very good, and down, and up, and down, and up. 14:04 Our rotator cuff there gonna be well exercise 14:07 after this one is done. And let's go five more time, 14:14 there is one, and 2, and 3, two more times, and 4, 14:21 last one, and 5, very good alright. 14:25 Let's shrug the shoulders up, hold it up there, 14:29 and let it down, and way up, and let it down, 14:35 and up, and down, and up, and down. 14:42 Way up, try and lift shoulders up towards the ears, 14:45 way up, and then go way down, try and stretch, 14:49 and up, and way down, and up, and way down and up, 14:57 let's go ten more times lift the shoulders, press them 15:00 down, lift the shoulders press them down, and up, 15:04 try and contract the trapezius muscles, 15:06 which are up there along in the neck area, and up, 15:11 five more times, and up, there is 1, and up, and 2, 15:17 and up, and 3, and up, and 4, one more time, up, 15:24 and 5, very good. Alright, stretch your shoulders out, 15:28 bring an arm across, put your hands in behind, 15:32 give it a good steady pull, do not over stretch it. 15:37 There is no benefit for taking the muscles beyond 15:40 the range of motion, if you're trying to hyper 15:43 extended joint. The only thing you're gonna 15:45 accomplish, is making that joint weaker. 15:47 And that's not gonna be advantages for you, 15:49 especially if you're battling arthritis. 15:53 Alright, let's go the other side now, pull it across, 15:59 okay straight that arm there are you go. 16:01 And you should feel the stretch right in through 16:03 there, yeah, very good. It feels good right, 16:08 okay we're having fun. Yeah, yeah, 16:10 okay that's what we're needed to hear, 16:11 alright go ahead and stop. 16:14 Now we're gonna do some biceps work, 16:16 arthritis can often times set into the elbow areas 16:19 and this will be beneficial for you. 16:21 If you have that problem, because again the muscles 16:24 will gives the joint strength in the case of the elbow, 16:26 this gonna be the biceps and the triceps. 16:29 There are gonna determine, how strong your elbows 16:31 going to be. So, let's reach out and let's just crawl up 16:35 and back out, nice and slow, controlled and flex 16:40 the arms way down and reach way out. 16:43 And flex, and out, and you can use dumbbells even 16:48 in this position. If you have to stabilize holding them 16:50 out, and reach out, flex down, reach out, and flex, 16:56 and reach, and flex, and reach, and flex, and reach, 17:03 keep the little finger up and biceps function is to 17:07 curl and to superannuate the wrist, 17:10 which is turning the wrist out. 17:17 Okay and let's do five more reputations there, 17:21 and there is two, and 3, and 4, one more time, 17:30 and 5, very good. Rest for a moment, 17:34 now we're gonna do this similar action, 17:36 but this time we're gonna in the triceps, 17:38 instead of flexing up. And we're gonna push up, 17:41 so let's get the same position, feet the apart, 17:43 bend the knees slightly bring the elbows up, 17:46 keep the chest up, the Xiphoid process of the 17:48 sternum needs to be up as high as possible. 17:51 And now we're pushing out, and drawing back, 17:54 push out, and back, push out, and back, 17:59 each time you go out flex the back your arms. 18:02 Flex them, and flex, give yourself some resistance 18:07 as you go out by focusing on contracting 18:09 the muscle to the whole range of motion. 18:12 If you do that you're get a good training effect, 18:14 if you just go through the motion not much as 18:17 gonna happen. And push out, and back, push it out, 18:21 and back, push out, and back, push out. 18:26 We're gonna do ten more, keep your forearm, 18:29 and back, push it out, and back, way out, and back. 18:36 There is four, and 5, press out, press out, 18:44 there is 7, and here is 8, two more time, there is 9, 18:50 last reputation and 10, very good. 18:54 Shake the arms out, now we're gonna switch over 18:58 and do some stuff for our lower body. 19:01 We're gonna start by stepping out, 19:03 now you might have arthritis in your knees. 19:06 So, you got might be careful with this one, 19:08 we're gonna come out as much as you can. 19:10 So, you stretch inside of the thigh; 19:13 keep the tension on the leg that you're bending. 19:17 And let's just hold that, hold it, hold it, hold it. 19:23 Now shift the other side, and hold, 19:29 and hold we're not going down too far, 19:32 which you might find especially you have 19:33 osteoarthritis as you going to an position 19:36 where are you hold. You might feel some grinding 19:40 and it's like things rubbing together, 19:42 well in the reality that's what happening, 19:44 the bones over against bone. Let's switch the other way, 19:47 but won't go too deep but you feeling that 19:49 phenomena to happened. You might wanna stop this 19:51 particular movement or doesn't hold then go back in 19:55 forth. Because the often times we find if you keep 19:57 the motion going, you won't get grinding noise in their. 20:02 Okay and switch I will tell you, I've seen situations 20:07 were people have been align to have a joint 20:09 replacement surgery. Because of the arthritic 20:12 condition and if they kept exercising, 20:14 they've found that they been able to avoid 20:17 having the replacement and I know most people 20:19 don't wanna go through that unless they have to. 20:21 Of course some people are just experiencing 20:23 so much discomfort able they really have no 20:25 choice. And go back the other way again, 20:31 keep the thigh tight, feel the stretch on the inside, 20:34 and now let's go back the other way again. 20:36 And hold that, hold it, hold it, alright good. 20:45 Okay, we're gonna do some squats, 20:48 but we're gonna do them in some of there modified 20:50 position. Because they're not gonna go down very 20:52 deep, so we're not gonna go down real deep either. 20:55 To how make you, I'm feeling bad like that. 20:57 Oh! I can't keep up, so important that we do, 20:59 various types of programs in Body and Spirit. 21:02 Some are the programs we're designed for 21:03 very high intensity; some are designed to be much 21:06 lighter. And we're try and do programs, 21:09 that are gonna fit as broad of audience as we pass 21:11 we can. So, one show might be real easy for you, 21:13 another one might be very difficult 21:15 and one might be just right. So, we've try and meet 21:17 the knees as many as possible and usually we do 21:20 squats, we're try and go down to our upper thigh 21:23 as parallel with the ground. We're not gonna do 21:25 that this time, we're just gonna go down to 21:27 about a 45 degree angle. And we're gonna across 21:29 the arms, keep the chest up, 21:31 and we're gonna squat down, push the hips back. 21:34 And then comeback up we're not gonna pause 21:37 down there at all. We just gonna come down 21:39 to the position and comeback up, we do it 21:41 controlled. Try and focus on gluteus maximus 21:46 muscles, and on your quadriceps, 21:49 do not let your knees go past your feet. 21:52 Because if you do, you will create strain on the knees, 21:55 we will push the gluteus maximus back, come up. 21:59 Keep the chest up, keep the back straight, 22:03 and focus on your legs, and your hips, 22:05 do and do pushing, make sure you're keep breathing 22:10 while you do it. Preferably in through the nose, 22:13 out through the mouth, the more you breathe out. 22:16 The bigger breathe you're gonna take back in, 22:18 the body will just naturally do that. 22:22 Since we're not going very deep, 22:24 we're gonna put lot of reputations to work, 22:28 if you need to have something behind you, 22:30 like a chair or a stool. That's a good thing 22:34 to have especially if you feel like you might give 22:36 out and you're gonna collapse down, 22:39 better to have you land in the chair or stool. 22:41 Then all the way down to the floor, 22:46 alright keep going I'm gonna check form, 22:50 right push your hips back more Luther, 22:52 there are you go stick them back, 22:54 stick them back first movement 22:55 as the hips are going back. There are you go bend over 22:58 the waist just little bit more, bend over the waist, 23:02 don't be afraid to bend, bend this way, 23:05 bend your toes little this way, there you go. 23:08 Bend forward, there your go, push your hips back, 23:14 bend forward a little bit more, that's the way, 23:21 much better, push the hips back. 23:25 Okay, let see how Kye is doing, okay little bit 23:28 more back with the hips, there you go. 23:31 And don't be afraid to bend a little bit at the waist, 23:34 we not looking necessarily to look straight up and 23:37 down. That's sound what's I mean by keeping the 23:38 back straight, keeping the back straight means, 23:41 that you're in the position where you're back straight. 23:44 You should round like that, you round with there, 23:46 that's we can getting trouble. Okay, push the hips 23:49 back, push the hips back, and push them back. 23:56 Okay, keep going let's go ten more times, 24:03 there is one, and 2, push the hips back, 3, and 4, 24:14 and 5, five more times almost done. 24:21 And down to your last three, okay now we're gonna 24:29 stretch the muscles out, put your hands on my 24:32 shoulder. You get hold of your ankle, 24:35 if you can. For those at home, you might just get 24:38 a hold of your pant leg, if that's all the more you can 24:40 get to at first if you have inflation on your joint. 24:44 You're not gonna have a lot of range of motion there 24:46 and that's all I just keep working with it until you 24:49 find yourself getting better at stretching down. 24:52 Both these guys, fortunately for them 24:56 do not have arthritis and so they're not having any 24:59 trouble reaching it. But let me just tell you guys 25:03 many people at home, who are have it. 25:05 They didn't have it one time either okay, put your 25:08 foot down. Switch the other sides, 25:13 many football players who have played especially 25:15 professional for international football, 25:17 they've taken so much pounding that after their 25:20 careers done. Some of them have little trouble 25:22 walking around, because they bank themselves 25:24 self so much in arthritis travel into you. 25:27 This joint or that joint or in the neck, 25:29 in their shoulders, and that's become difficult. 25:32 Okay, go and relax, alright now we're gonna 25:36 stretch hamstring, where we're gonna do that, 25:38 as just step out. We're gonna lean forward into it, 25:43 keep the chest up, the toe was up, 25:46 the heel is in the ground. The back of your leg is 25:49 being stretched, do you feeling that Luther, 25:55 yeah. Alright, that's good, let's switch now, 25:59 put the other foot out up on the heel. 26:02 Bend the back leg, lean forward into it, 26:04 keep the chest up, alright, very good. 26:13 Alright, fellows we're all done thanks a lot. 26:16 Probably the most devastating arthritis is 26:21 the rheumatoid arthritis. It's found by an antibody 26:25 and antigen and a complete protein, 26:27 which forms a immune complex and the body is 26:30 fighting against it. So, when you have bad diet 26:33 and weak in your immune system, 26:34 this is gonna be even worse. You want you get your 26:36 immune system stronger, you will definitely help to 26:39 eliminate some of the effects so the rheumatoid 26:41 arthritis. Gout we just have to knock down 26:44 the amount of protein, so we're not forming those 26:46 uric acid crystals. Drink a lot of water and get a 26:49 lot of exercise, so the circulation 26:51 is working in high efficiency. For the osteoarthritis 26:54 that's not cause by any antigen 26:56 or type of crystal. It just cause from old wear 27:01 tear or an injury bone on bone pain. 27:04 And so when you eat properly you will be 27:06 amazed it how much you can reduce the 27:08 inflammation with the good diet and lots of exercise. 27:12 If you have bad nutrition, then the 27:14 inflammatory response is gonna be much higher. 27:17 But whatever you do you wanna do it for the 27:19 right reason and that as to glorify your God 27:21 with your body it doesn't want you to be in pain. 27:23 In fact in the Bible in 3 John verse 2 it says: 27:27 I work that should all be in health, 27:29 so God wants us to have healthy bodies. 27:31 He wants us to enjoy our life and as hard do 27:33 when we have arthritis. Whenever you doing 27:35 anything will that be exercise to prevent 27:37 or rehabilitate. You wanna do it all for the right 27:41 reasons, Philippians 4:13 says: I can do all things 27:44 through Christ, which strengthens me. 27:46 God bless you thanks for joining us, 27:48 we're look forward to see you 27:49 next time on Body and Spirit. |
Revised 2014-12-17