Participants: Dick Nunez (Host), Terrance Marshall
Series Code: BAS
Program Code: BAS000171A
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00:01 Shoulder pain stops people from doing a lot of the things
00:03 they really enjoy. 00:04 The good news is there are things 00:05 you can do to help that, 00:07 reduce the pain, and increase the strength. 00:09 Find out what we can do about it next 00:12 on Body & Spirit. 00:43 I'm Dick Nunez 00:45 co-owner of Fit-in-15 personal training systems. 00:47 Welcome to Body & Spirit. 00:49 Over my years of training and athletics, 00:53 I personally have experienced a lot of shoulder pain. 00:55 In fact, I actually lost 90 percent of the strength 00:58 in my right arm overnight 00:59 when I had a series of events happened to me 01:02 which caused the axillary nerve in my shoulder 01:04 to pinch off and cost me at my right arm. 01:07 It took me 10 years just to try and bring it back, 01:09 lots of rehabilitation, lot of pain, 01:12 and there are many different reasons 01:13 why people can experience shoulder pain. 01:15 What happens too often is people don't do anything 01:17 because of the fact 01:19 that they feel discomfort and so by doing that, 01:21 the shoulder will start to freeze up 01:23 and not go through its normal range of motion anymore. 01:26 But that's a big mistake. 01:27 So we don't want to do that 01:28 but we want to be smart about our exercise. 01:31 And so we're gonna be addressing that today 01:33 as we get into our show. 01:34 I believe we're ready to begin. 01:35 And helping me out today will be Terrence. 01:37 And Terrence has had 01:39 a little bit of shoulder pain in his life. 01:41 You broke your collarbone once upon a time. 01:43 Yeah, I had a motorcycle wreck 01:46 and I lay down on the shoulder blade back here 01:49 and it totally caved in and broke my collarbone. 01:52 Okay, okay, 01:53 yeah, motorcycles and pavement can be somewhat unforgiving. 01:56 Oh, yeah. 01:57 So we're gonna be going through our workout 01:59 and we'll be doing real gentle stuff 02:02 to see how we do. 02:04 And then as we get warmed up, 02:05 we'll test it out just a little bit 02:07 and see what we can do. 02:08 Okay, so we're gonna start by warming up 02:09 and let's just warm it up by doing some shoulder shrugs. 02:13 And we'll just bring it up and around. 02:17 Okay, there, no problem? Okay. 02:19 Try and bring your shoulders way up as you bring it around. 02:25 The shoulders are a really intricate joint, 02:27 there are lots of muscles coming to help it work 02:30 and that scapular area that you said you are affected 02:33 has 16 different muscles attached to it, 02:35 so when you put that into a compression, 02:38 it definitely affected a lot things on your body. 02:40 Yeah. 02:42 Okay, let's go the other way. 02:44 One of the areas that we here so on 02:46 often is the rotator cuff, 02:48 and lot of people 02:50 when they start to have shoulder pain 02:51 will simply go, "Well, I have a bad rotator cuff." 02:54 How did you know? How did you test it out? 02:55 Well, they didn't, 02:56 they just heard rotator cuff and figured, 02:58 well, that's what I must have too. 03:00 A rotator cuff injury is a very specific injury 03:02 affecting one of the four rotators of the shoulder 03:06 and although it can be the problem, 03:08 that's something you'd want have diagnosed 03:10 but there are usually lot of other simple things 03:12 that go on as well. 03:14 Okay, that's good. 03:16 Now what we're gonna to do is we're gonna get into... 03:19 Well, I want to do something different 03:21 before you do that. 03:22 We're gonna take the towels here. 03:25 What I'm gonna have you do 03:28 is take your towel and pull it apart, 03:31 like you're trying to tear in two. 03:32 All right. 03:33 Okay, then you're gonna bring it up over your head, 03:35 stretch back, 03:37 and bring it back over. 03:40 And this is a good movement for people to do 03:42 with shoulder problems 03:43 because it'll give you some shoulder stimulus 03:46 as you pull the towel apart, 03:48 then you bring it back over the head and stretch back. 03:51 It'll help that range of motion. 03:56 When people hurt their shoulders, 03:59 they have a problem, the first thing you want to do 04:01 once you get rid of some of that inflammation 04:02 is start getting your shoulder to go through 04:05 the range of motion again. 04:08 Obviously, if it's a severe problem 04:11 that had to be worked on medically, 04:13 you want to get a medical clearance 04:15 before you start doing things. 04:17 But once you do, 04:20 get with it and start doing some exercise. 04:29 Okay, let's do five more of those. 04:38 And two more. 04:44 Okay, good. All right. 04:49 Okay, now we're gonna do... 04:54 Let me get a mat for you. 04:55 All right. 04:57 And we're gonna do some push-ups. 05:00 And what I want you do 05:02 is I want you to do them off your knees. 05:03 Okay. Okay, all right. 05:05 This is a modified push-up. 05:07 Okay, straighten your back out a little bit more. 05:10 Okay, lower yourself down... 05:15 and push back up. 05:17 Okay, for those at home, 05:19 if you don't need to do the modified, 05:20 you can go straight to a regular push-up, 05:22 that's fine, 05:24 or if you want to do a wall push-up, 05:26 that works fine as well. 05:28 And what you do, if the camera can follow me, 05:33 you find a place on the wall 05:35 and you get just a little bit away from it, 05:37 probably about two feet, 05:38 then you just lower yourself to the wall 05:40 and push your self back away until you get a point 05:42 where you can feel more comfortable doing it. 05:49 How are we doing there? 05:50 Doing pretty good. 05:52 Okay, 05:54 you're looking strong. 05:55 Okay, 05:56 your shoulder doing okay with that? 05:58 Yeah, a little bit of grind and... 06:00 And that's typical 06:02 as the joint starts going through a range of motion, 06:04 you might feel a little popping and cracking. 06:06 When we do arm circles, things like that, 06:08 lot of times people feel that. 06:11 And then as they continue doing it, 06:12 it starts to subside. 06:14 And of course, the strong the muscles 06:15 get around the joint, 06:17 the less problem you're gonna have. 06:21 Okay, let's see if we can do five more. 06:27 Looking good. 06:29 All the way up. Two more times. 06:33 And all the way up. 06:35 Now go halfway down and hold it there 06:38 for ten seconds. 06:39 Two, three, four, five, six, 06:44 seven, eight, nine, ten. 06:47 Good job. 06:49 Okay, go ahead and come on up. 06:59 Okay, 07:02 now what I want you to do is I want you to stretch. 07:04 You're going to put your hands behind your head. 07:06 Okay, and pull your elbows back. 07:09 Okay, way back 07:10 and see if you feel the stretch into the chest area. 07:12 Yeah. 07:13 Okay, 07:16 we're gonna hold that for about 15 seconds. 07:19 Now I want you to just give yourself a hug. 07:20 Reach around 07:22 and try and pull your shoulder blades 07:23 apart as much as you can. 07:25 So you get a hold there and pull. 07:27 So you should feel a stretch right in your upper back. 07:29 Yeah. 07:35 Okay, now go back to the first move again, 07:38 hands behind your head. 07:39 Okay, stretch back. 07:47 Okay. 07:48 And now give yourself a hug again... 07:54 And pull it apart. 07:58 Okay. 08:00 Very good. 08:01 Okay, 08:04 now what I want you to do 08:05 is I want you to bring one arm up. 08:07 Go and bring this arm up like this. 08:09 Okay, reach back with this other hand, 08:10 garb a hold of your elbow and pull. 08:14 And give it a steady pull. 08:16 Don't make yourself hurt too much, okay? 08:18 You're gonna be stretching right here through this area. 08:25 Stretching your shoulder is so important. 08:28 That will do a lot for keeping your range of motion. 08:31 And I've seen people before with frozen shoulders, 08:34 thought they could do nothing about it. 08:36 When we get them stretching and doing some exercise, 08:37 lo and behold, 08:38 they start getting that movement back again. 08:40 Yeah. 08:42 Okay, let's do the other side now. 08:46 Okay, pull it over. 08:58 How does that feel? You feel okay? 09:00 It's good. 09:02 All right, 09:04 here's your towel. 09:06 What I want you to do 09:08 is grab the end of the towel, 09:09 like that, okay, 09:11 and then you're gonna get your other hand 09:13 about six inches away from it. 09:14 Okay, 09:15 and let's bring it in to your side here 09:17 and then you're gonna rotate it out, 09:19 keep it into your side the whole time. 09:23 Here, let's switch your hands 09:24 so you're doing the same side as I am. 09:26 Okay, grab here. 09:27 Okay, so your elbows in tight 09:29 and bring your hand across here, like this. 09:32 Okay, now you it's like you're in pivot right there. 09:34 There you go. 09:36 And then you're going to come out. 09:39 Okay. 09:40 And what this is doing, 09:41 it's working the muscles up the rotator cuff 09:44 which consist of the supraspinatus, 09:46 infraspinatus, teres minor, and subscapularis. 09:49 They're right back here in this shoulder blade area 09:51 and then the subscapularis 09:52 is on the under side of the shoulder blade. 09:55 And those make up your rotator cuff. 09:56 And by doing this exercise, 09:58 we're stimulating that area back there. 10:02 So his injury was a broken clavicle 10:07 but suddenly the muscles of the rotator cuff 10:09 probably didn't enjoy that process 10:11 either of landing on the ground after falling off a motorcycle. 10:19 Okay, pull it out. 10:20 Now I want you to get out there, 10:21 resist as you pull it back with the other arm. 10:24 Okay, so you get out here and now you pull. 10:26 That's the way. 10:28 And then out, and pull. 10:31 And out, and pull. 10:35 And out, and pull. Okay, let's switch sides now. 10:39 So you're gonna grab with your left hand there, 10:42 and then you're gonna go on like that again. 10:44 Okay, so here. 10:47 Okay, now go out, rotate it out, okay. 10:56 This is doing external rotation as he gives himself resistance. 11:05 It's looking good. 11:12 Just gonna check your, 11:13 this is the shoulder that was injured, correct? 11:15 Mm-hm. 11:16 Okay, so focus on the muscles back 11:18 in the back of you shoulder. 11:23 Can you feel those as you're doing that? 11:24 Yeah. 11:26 Okay, then resist as you bring it back. 11:29 There you go. Good job. 11:35 Okay, and let's do a couple more. 11:41 Okay, good. 11:43 All right, 11:45 it's also good to do internal rotation, 11:47 and that's coming forward like that. 11:50 I don't have a good way to resist that, 11:52 but if you just focus on doing 11:54 drawing in, drawing in, 11:57 act as if you got a hold of something pulling it, 11:59 and this is a movement you can do it at home 12:01 if you have like a dyna band or something like that, 12:04 that you put in a doorway 12:06 and you can work on drawing in like that. 12:09 That works really well. 12:12 So both the internal and external rotation, 12:14 very beneficial for making sure you have a good shoulder area. 12:21 Okay, we're gonna do one more. 12:23 Okay, now the other side. 12:25 Draw it in, and out. 12:27 And in, and out. 12:32 Are you doing okay with everything? 12:33 Yeah. 12:34 Okay, 'cause when we're gonna get to a little tougher part 12:36 here in just a moment. 12:38 Okay. 12:45 Okay, we're gonna do five more. 12:53 Okay. And last one. 12:54 Okay. 12:56 Now that our shoulders are totally warmed up, 12:59 we're gonna do a thing 13:00 I'd like to call it dueling deltoids, okay? 13:02 Okay. 13:03 So, we're gonna put our arms out like that. 13:05 Now that I know your shoulders still work, 13:07 now we're gonna see if we can put a little burn in them. 13:09 Okay, so we're gonna do a nice gentle movement here. 13:12 Let's go forward. 13:14 There you go. 13:17 Okay, you all right? Yeah. 13:19 Okay, 13:21 here, let's go backwards. 13:24 That's still all right? Yeah. 13:27 Okay, you're looking up into the air like maybe, 13:30 everything all right? 13:31 Yeah, it's good. Okay, go a little bigger. 13:34 You're still okay? Yeah, we're good. 13:38 Now for those at home, 13:39 if you need to put your arms down, 13:41 that's okay. 13:42 You can't do that though, you need to keep your arms up. 13:44 Okay, come back the other way. 13:47 Okay, we're going forward now. 13:49 You're still trying to go backwards. 13:50 Go forward, forward. 13:56 Here you go, this way, there you go. 14:01 We started to get the clock going the right way. 14:04 Okay, now little bigger. 14:08 Okay, now little smaller. 14:13 Okay, bigger again. 14:15 Starting to feel that in your shoulder muscles a little bit? 14:17 Yeah. Okay, now smaller. 14:20 Now backwards. 14:24 Now forward again. 14:28 Now backwards. 14:31 And forward and bigger. 14:35 Now smaller. 14:37 And reverse it. 14:41 Okay. 14:43 And now we're gonna hold it. 14:46 Okay, what we want to do 14:47 is we're gonna try and hold it for one minute. 14:49 All right. 14:51 And while you're going through the process 14:52 you might start to feel your arms burn a little bit. 14:56 Those arms are starting to feel a little heavy. 14:58 But we'll be okay. We'll hang in there. 15:01 And then the good news 15:02 is when you put your arms down, it's gonna feel good. 15:04 Now a lot of people say, "Well, that's like 15:06 saying after I hit myself with a hammer, 15:09 it feels better afterwards." 15:10 No, it doesn't, it still hurts. Yeah. 15:11 That can hurt for another day or two. 15:13 Yeah. 15:14 But with this, as soon as you put your arms down, 15:15 it's immediately gonna feel better 15:17 because the lactic acid 15:18 will be flushed out of the muscles quickly, 15:20 that's the awesomeness about our body, 15:22 it recovers very quickly. 15:26 Oh, did I look at the time? 15:28 Not sure if I looked at the time or not. 15:30 Yeah, I did. 15:32 Okay, we're almost through our first 30 seconds. 15:36 You doing all right? Yeah. 15:37 Okay, 15:39 just remember I'm a lot older than you, 15:40 so if I can do it, you can do it. 15:44 Okay, we're hanging in there. 15:47 Now we got 20 seconds to go. 15:49 Hold it like a rock. 15:52 Not going anywhere. 15:53 Come hang by it. I'm great. 15:57 Ten seconds to go. 16:01 Feels good. 16:03 In five, four, 16:05 three, two, one. 16:08 Oh, that feels good, doesn't it? 16:09 Oh, yeah, very much. 16:12 Okay, 16:14 so now we know that the shoulders still work 16:15 but let's stretch them up. 16:17 What I'd like you to do is bring one arm across your body, 16:20 reach up with the other hand, and then pull. 16:25 Hold it steady. 16:29 That always feels good after the shoulder exercise. 16:32 Stretching is a great thing to do with warm muscles. 16:35 It keeps that range and motion. Yeah. 16:37 Stretching is not warming up, 16:39 stretching is simply stretching. 16:40 A lot of people think they need to stretch to warm up. 16:42 It's not warming up. 16:43 It's just stretching. Yeah. 16:44 So just 'cause you stretched out 16:46 doesn't mean you're ready to go 16:47 try something of maximal intensity. 16:50 Okay, go the other way. 16:59 Looking good. 17:00 Almost done with that. 17:06 Okay, 17:07 now we're ready for some arm training. 17:10 Here's your towel. All right. 17:13 What we're gonna do now 17:15 is take it and drape it over your wrist like that. 17:18 Let's go, with go with the same side as I am. 17:20 Go with your right hand. 17:21 Okay, 17:22 and then you're gonna reach and grab it like that, 17:25 and you're gonna go all the way down. 17:26 You're gonna be the resistance. 17:28 You're gonna curl up and you're gonna go back down. 17:31 Curl up, back down. 17:34 And curl, and down. 17:37 And curl, and down, 17:41 all the way up, all the way down. 17:44 All the way up, all the way down. 17:49 Focus on your bicep, contracting the whole way. 17:52 And we get to that top contraction, 17:54 pull it down. 17:56 The more you put into it, the more you get out of it. 17:59 Curl it up, back down. 18:03 Curl up, back down. 18:06 Curl and down. 18:09 Now I'm still capable of curling quite a bit away, 18:12 but even still when I do this exercise with a towel, 18:15 I get a lot out of it, 18:18 probably not quite as much as I do 18:20 when I do the weights, but I still feel it. 18:25 And for those at home, 18:27 it's better than what a lot of people do, which is nothing. 18:29 Yeah, that's true. 18:31 Okay, one more time. Good. 18:35 Okay, drape it over the other side. 18:39 We always want to keep our self balanced. 18:41 We want to do both sides. 18:44 And every muscle has an antagonistic muscle 18:45 so we want to keep everything strong. 18:48 The shoulder, the deltoid muscle, 18:50 they have bundles going posterior, medial, and frontal. 18:53 So we try and hit all those 18:55 when we do those shoulder circles, 18:56 that whole shoulder region gets pretty tiered, doesn't it? 18:59 Yeah. 19:00 And then, of course, we did some specific things 19:02 just for rotator cuff, 19:03 and that's very beneficial as well. 19:07 So the shoulder should have gotten a pretty good workout 19:09 but we're gonna still do a little more on that. 19:15 We're looking good. 19:22 Almost done. 19:24 And we got one more rep there. 19:27 Okay, now 19:29 I want you to take it like that 19:31 and you're gonna grab here. 19:34 Okay, 19:36 there you go. 19:38 Okay, coming down a little bit there, okay, 19:40 and down more with that one. 19:43 Now what you're gonna do is you're gonna hold it here, 19:45 elbow in tight 19:47 and push it way down, then back up. 19:50 Push down, and up. 19:53 Down, and up. 19:55 And down. 19:57 Try and contract your tricep. 19:59 Go as far down as you can. 20:02 Push it down, and down. 20:06 And press down as far down as you can. 20:09 Push it, and push. 20:13 And push. 20:15 And press it down. 20:18 Press down. 20:20 Press it. Make yourself work. 20:23 I want to see that towel shaking a little bit more. 20:25 Come on, push it down. 20:28 Push it down, one more time. 20:31 Push. 20:32 Good. 20:33 One time I was doing this show, 20:35 I was doing an exercise 20:36 where we were supposed to be going real hard out to the side 20:40 and I had one of the kids, 20:41 he was... 20:44 and I had to stop and replay it. 20:47 And so the towel instead of being tough 20:49 was like that, 20:50 even though he was acting like he was trying really hard. 20:53 Okay, let's switch it around. 20:56 Okay, slide that left hand down further, 20:59 left hand down further, 21:00 keep going, down, down, down, down. 21:03 Okay, now bring your right... There we go. 21:05 Okay, 21:08 I know it looks easy, 21:09 but... there's more to it. 21:13 Push it down, 21:15 way down, way down. 21:20 And push, and push. 21:24 And push, and push. 21:29 And push, and push. 21:35 Still a couple more. 21:39 Okay, now we're gonna grab 21:41 the end of it like that, 21:43 grab underneath it, 21:44 and you're gonna bring your elbow up like this 21:46 and then pull back down. 21:48 And this is working on the trapezius area. 21:51 These are the muscles up and through here, 21:53 where you see with the football players, 21:55 they have those, or the pro wrestlers, 21:56 they have the trapezius really well developed. 22:00 Football players for a reason, pro wrestlers, 22:03 just so it looks good. 22:05 Way down, way up. 22:07 Way down. Way down. 22:14 Although, I would say 22:15 I probably wouldn't want to wrestle 22:17 Hulk Hogan back in his prime. Yeah. 22:22 Okay, way up. 22:25 Way up. 22:27 Way up. Okay, switch over. 22:30 Okay, and pull up. 22:33 Elbow up. 22:35 And up. And up. 22:39 And up. 22:41 Way up. Pull down, and up. 22:45 And up. And up. 22:48 You're doing good. Elbow up. 22:51 And up. 22:52 Two more. 22:55 Okay, now for the good part. 22:59 All right. 23:00 Upper body should feel good. 23:02 Am I right? Yeah. 23:03 Okay, now we're gonna do some squats 23:05 but now we're gonna... 23:07 We're not just gonna do any squats 23:08 we're gonna ten second reps, these are great. 23:10 Okay, cross your arms across your chest, 23:13 and we're gonna go down real slow, 23:14 ten seconds down, ten seconds up. 23:17 When we start squatting you push your... 23:19 There you go. Push your hips back. 23:21 Five. Not too fast. 23:23 Six, seven, eight, nine. Now up slow. 23:27 One, two, three, four, 23:31 five, six, seven, eight. 23:34 Don't go all the way up. 23:35 Back down. 23:37 Two, three, four, five, 23:41 six, seven, eight, nine, ten. 23:46 One, two, three, four, five, 23:51 six, seven, eight, nine, back down. 23:56 One, two, three, four, five, 24:01 six, seven, eight, nine, ten. 24:06 One, two, three, four, five, 24:11 six, seven, eight, nine, back down. 24:15 One, two, three, four, five, 24:20 six, seven, eight, nine, ten. 24:25 One, two, three, four, five, 24:30 six, seven, eight, nine, ten. 24:36 Two, three, four, five, 24:40 six, seven, eight, nine, ten. 24:45 One, two, three, four, five, 24:50 six, seven, eight, nine, back down. 24:54 One, two, three, four, five, 24:59 six, seven, eight, nine, ten. 25:04 One, two, three, four, five, 25:09 six, seven, eight, nine. 25:12 Starting to feel them? 25:14 One, two, three, four, five, 25:18 six, seven, eight, nine, ten. 25:23 One, two, three, 25:26 four, five, six, seven. 25:30 Another one? Yeah. 25:32 Down. 25:33 One, two, three, four, five, 25:37 six, seven, eight, nine. 25:41 Up. Stop right there. 25:44 One, two, three, four, five, 25:49 six, seven, eight, nine, ten. 25:53 Good. 26:00 Oh, man. I think he felt it. 26:05 Okay, 26:09 we'll leave him there. 26:10 We'll finish talking about shoulder training. 26:13 Obviously, 26:15 ten second reps on squats 26:17 can give one a very good workout. 26:19 I'm glad I'm still standing. 26:23 When it comes to working the shoulders, 26:27 we did a lot of different motions for that 26:29 and they're all very beneficial for giving us 26:32 a great stimulation of the shoulder area. 26:35 And if you do that on a regular basis, 26:37 you'll find yourself being able to do so many more things 26:40 whether it be golfing, tennis, swimming, bowling, 26:44 going out hiking, whatever you want to do. 26:46 You'll be amazed at how much better you start feeling. 26:48 But if you don't do something, 26:50 those muscles will start to atrophy, 26:52 the joint will take more and more stress, 26:54 and you won't be able to do anything. 26:56 And we're encouraged in the Bible 26:57 to take good care of ourselves 26:59 because we are not our own, 27:01 we're born with a price 27:02 and that price is the blood of Christ. 27:05 So we're to glorify God 27:06 with our bodies in all that we do. 27:08 We're encouraged so much in the Bible 27:10 about how to take care of ourselves. 27:12 The Apostle Paul tells us that all things we do, 27:15 everything we eat, everything we drink, 27:17 everything we do should be done for the glory of God. 27:20 So that's what we're trying to do here on Body & Spirit. 27:22 We're not trying to exercise 27:25 just so we have nice physiques and so forth, 27:27 although that is part of the byproduct of exercise, 27:30 which your body starts to look better, 27:31 looks healthier, looks more fit, 27:33 but we're doing it because we want to glorify God. 27:35 And by doing that, 27:36 we'll be able to witness to others 27:38 about how to take care of themselves 27:39 and we want to use scripture as our emphasis 27:42 and our motivation. 27:44 The one I like to use all the time 27:45 on this program is Philippians 4:13 27:48 which tells us and gives us a promise 27:50 that "I can do all things through Christ 27:52 who strengthens me," even survive 27:54 a shoulder workout on Body & Spirit. 27:57 So thank you for joining us. 27:59 God bless you. 28:00 And we'll look forward to seeing you next time 28:02 on Body & Spirit. |
Revised 2016-07-18