Participants: Fred Garber, Dick Nunez, Becky Garber
Series Code: BASA
Program Code: BASA000005
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Joints problems plague people today. 00:16 The thing that they don't realize is 00:17 there is something you can do about it to prevent them 00:19 or to rehabilitate them. Stay tune and find out 00:22 how next on Body and Spirit 00:55 Hello, I am Dick Nunez, Wellness Director at Black 00:58 Hills Health and Education Center. 01:00 Welcome to Body and Spirit Aerobics. 01:02 We find today that people have all sorts of joint 01:04 problems with their back, with their knees, elbows, 01:07 shoulders. The thing they don't realize is they could 01:09 prevent lot of that through a good regular exercise 01:12 program, but even they do have pain already. 01:14 There is something they can do about it. We're 01:16 gonna explore little bit about that today as we get 01:19 into our exercise program. I believe we're ready to get 01:21 started, helping me out today will be a couple of friends 01:23 from Ohio. Fred and Becky Garber, who happen to take 01:26 the Wellness Program in the Black Hills. 01:28 So, folks I think we can get go in here, let's warm up 01:30 by putting our hands in a prayerful position. 01:33 And we're gonna press up and we're gonna bring them 01:36 back down, and up and down, and up and down, just 01:48 starting to loosen this up, also working the chest 01:51 area and if you have sore shoulders this is good one, 01:55 just start limbering yourself up again and getting 01:57 some strengthen. Okay, let's do five more of them. 02:06 There is 1, and 2, and 3, and 4, and 5. Now, 02:19 bring the arms down, keep it straight, keep it together. 02:21 Now, up and down, up and down, and up and down 02:32 and up and down, and up and down, five more, 02:39 up, down, up, down, up, down, two more up, down, and up, 02:53 and down. Good, shake them out okay, let's roll the shoulders 02:59 up and around. And up, and up, and up, up, 03:08 up three more. Bring them up and around the 03:14 other way. And five more, 1, 2, 3, 4, 5. 03:30 Turn your head to this side and turn the other way. 03:36 And turn, turn, turn, and turn, up to the ceiling, 03:48 down to the floor and up and down, and up and down. 03:56 Okay, let start getting the legs warmed up. 03:59 Just step out, toe up, press down, up and down, 04:04 up and down, up, down, up, down, up, down, up, down, 04:15 seven more 1, 2, 3, 4, 5, 6, 7. 04:28 Switch over, bring the toe up, down, up, down, up, 04:36 down, up, down, up, down, 6, and 7, 8, 9, 10. 04:49 Five more 1, 2, 3, 4, 5, good, okay step back, press calf 05:02 down, up on the toe and down, up and down, up, down, 05:11 up, down, up, down, up, down, up, down, up, down, 05:20 there is ten. Five more 1, 2, 3, 4, 5, switch over. 05:32 Press up and down, up, down, up, down, up, down, 05:39 up, down, up, down, up, down, up, down, up, down. 05:50 Five more, 1, 2, 3, 4, 5, good. Okay, we're gonna 05:59 start moving the legs now. We're gonna kick our leg back 06:02 like so. Good, as you feel that stretch in your thigh, 06:12 little bit as you doing it. Yes, pick it up a little bit, 06:22 left, right, left, right, left, right, left, 06:31 right, left, right, ten more, 1, 2, 3, 4, 5, 6, 06:45 7, 8, 9, 10. Good, step out to this side, and back and 06:59 out and back, the left, the center, right, center, 07:07 left, center, right, center, left, center, right, center, 07:16 left, center, right, center, left center, 07:22 right, center, left, center, right, center. 07:29 Ten more each way, there is 1, and 2, 3, 4, and 5, 07:49 and 6, 7, 8, 9, 10. Good, let's start stepping, 08:16 the arm movement going. While we're doing this, 08:28 we're gonna start putting in some exercises that 08:32 will help shoulder problems, while we're doing our 08:36 stepping, start that in just a few seconds here. 08:48 Okay, I want the elbows into your side, 08:51 as we're stepping, we're gonna push the elbows out 08:53 and back, out and back, out and back, out and back. 09:00 This exercise is for the area that is known as 09:04 rotator cuff, which is made up of four muscles, 09:08 the supraspinatus, infraspinatus, teres 09:10 minor and subscapularis, what is all that mean, 09:13 where the muscles are attached in your scapula 09:15 and make up that rotator cuff, 09:21 and if you have problems in that area. 09:23 This exercise will help you, keep the elbows in, 09:27 push out, good, keep going, out and out and out, 09:39 out, out and out, and out. Let's go ten more, 09:46 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Okay, arms up, okay, 10:04 then switch over, keep stepping up, and up, and up, 10:12 and up, and up, and up, and up, and up, and up, 10:23 and up, and up. Ten more each way, there is 1, and 10:32 2, 3, 4, 5, 6, 7, and 8, and 9, one more time and 10, 10:55 good. Put your arms down; just keep your 10:58 stepping going. Okay, let's bring the arms out; 11:14 now as we're doing this instead of just finally 11:17 let's trying to get a bigger swing here, good, good. 11:29 Okay, and back down to the side. Okay, 11:37 pick it up little bit, keep the speed up and try and go 11:56 this pace for one more minute. 12:10 And we're down to 40 seconds, and 30, 20, 12:33 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, okay leg up. 12:57 Good, let's break some rhythm just a little bit, 13:06 still keeps the leg working. And go 30 more seconds 13:19 this way. Now, we're down to 20 seconds, 13:41 and 10 seconds. For those at home, if you feel like, 13:49 you're getting too tired stop and rest for a moment 13:52 and start up again as soon as you can. 13:53 Okay, now we're gonna start jumping roping. 14:03 As been a while since you've rope little Fred. 14:06 How about you Becky? Looking pretty awesome, 14:10 that's great. And this should be no problem. 14:28 Okay, we're gonna go for 20 more seconds here, 14:37 15 more, 5, 4, 3, 2, 1, okay bring your elbow up 14:53 to your knee and switch over, left, right, left, right, 15:00 left, right left, right, left, right, left, right, left, 15:07 right, left, right, good, keep going, 15:22 30 more seconds here, and 20, left, right, left, right, 15:39 left, right, left, right, left, right, left, right, left, 15:47 right, left, right, left, right, left, right, lunge out, 15:56 and back to center, lunge out, back 16:01 to center, out, back to center, out, back, 16:09 center, out, back, center, out, back, center, out, back, 16:19 center, out and back, center, out, back, 16:25 center, out, back, center, out, back, center, 16:33 out, back, center. Ten more each side, there is 1, 16:45 and there is 2, and 3, and 4, and 5, and 6, and 7, 17:20 and 8, and 9, and 10. Okay, elbow to knee again, 17:36 left, right, left, right, left, right, left, 17:42 right, left, right, left, 17:45 right, left, right, left, right, left, right, 17:53 left, right, left, right, left, right, left, right, left, 18:01 right, left, right, left, right, left, right, left, 18:10 right, left, right, left, right, 40 seconds, 18:23 30 seconds, 20, 10, 5, 4, 3, 2, 1, good, step it out. 19:07 Okay, let's pick it up the little bit. Okay, 19:18 slow it down, pick it up, slow it down, pick it up, 19:57 slow it down, pick it up, slow it down, pick it up, 20:30 and slow it down, and one more time pick it up, 20:52 and slow it down. And go for one minute a nice easy 20:57 pace to start cooling the heart down, laying the legs 21:01 assist in that action, you never want to just stop 21:04 abruptly or you're gonna place a lot of strain 21:07 on your heart. We finish this, we're gonna go 21:16 into some specific exercises to help strengthening 21:19 sore knees. And I wonder 30 seconds to go, 21:37 down to 15 seconds, 10, 9, 8, 7, 6, 5, 4, 21:50 3, 2, 1, stretch the calf, and steady, 22:02 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 22:13 switch, press the heel to the ground, hold that, 22:24 ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 22:35 Alright, lay on your back to the head up this way, 22:38 towards the back here. Okay, put your legs straight, 22:45 okay start with your left leg, keep it straight, 22:47 raise it up the ground about, about a foot, 22:50 there you go down and up, 20 times, there is 2, 22:54 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 23:17 19, 20, keep that leg going, okay bend it slightly, 23:20 okay keep it the same bend all time and raise, 23:24 good, and 20 times there, stay together, 23:29 the both down and up, and up, up, up, up, up, up, 23:38 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 23:49 bend it little more, okay keep the same bend 23:52 whole time, up, and up, up, up, up, 6, 7, 8, 9, 10, 24:05 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 24:17 Switch legs, right leg now, up straight, okay, up and 4, 24:25 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 24:43 Bend it slightly, okay and up, together now, 3, 4, 5, 24:51 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 25:08 bend little more, okay and up, together now, okay 25:15 and up, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 25:32 19, 20. Okay, on the hands and knees with 25:35 your heads facing forward, okay put your left 25:40 leg out straight, okay curl your leg, flex it good. 25:45 Now, okay, now push it back out, okay and flex 25:49 and out, flex and out, up, there is 4, and up 5, 25:56 up 6, up 7, up 8, up 9, up 10, up 11, up 12, up 13, 26:09 up 14, up 15, up 16, up 17, up 18, up 19, up 20. 26:20 Switch sides, okay, flex, out, up 2, up 3, up 4, up 5, 26:30 up 6, up 7, up 8, up 9, up 10, up 11, up 12, up 13, 26:43 up 14, up 15, up 16, up 17, up 18, up 19, up 20. 26:53 Good, up on your feet, okay and let's just finish 26:57 with some rotation, just turn, and turn, and turn, 27:06 and turn, one more, and turn, and turn, good, 27:12 thanks a lot folks, well done. 27:15 Joint problems don't need to plague you, 27:16 getting the regular exercise program or 27:18 see an exercise specialist that will help 27:21 you with the program suited for your needs, 27:24 we have seen people all the time that have given 27:26 up hope that their knees would have to feel good 27:28 again, and we're just the tracking problem, 27:30 or people who had, shoulders that will frozen 27:32 up like they hardy move them. And they leave with 27:34 great rotation just a matter of two or three weeks. 27:37 You can experience great things too. 27:39 Especially we claim God's promises and follow his 27:41 ways and remember, what Philippians 4:13, says, 27:45 I can do all things through Christ, who strengthens me. 27:48 God bless you. And, I look 27:50 forward to see you next time. |
Revised 2014-12-17