Participants: Fred Garber, Matthew Hard, Dick Nunez
Series Code: BASA
Program Code: BASA000026
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00:14 Ever woke up with a pain in the neck?
00:16 No, I'm not talking about the person 00:17 that might be laying next to you, 00:19 I'm talking about an actual stiff neck, that hurts 00:21 that can causes you a lot of discomfort. 00:23 What do you do about it? 00:24 Find out next on Body and Spirit Aerobics! 00:54 Hello! I'm Dick Nunez, wellness director to the 00:56 Black Hills Health and Education Center. 00:58 Welcome to Body and Spirit Aerobics! 01:01 During my carrier I've seen lots of changes in exercise science 01:04 one of the things we always used to do is do a lot of 01:07 heavy presses behind our neck, and pull-downs behind our neck, 01:10 but research has shown it's not the best way off 01:12 doing it, biomechanically we're much better off 01:15 just staying in front of our neck and also to pull 01:18 down in front of our bodies, gives us a much 01:20 better biomechanically position to do our 01:22 exercises. And when people do exercises 01:24 improperly, they can start having discomfort 01:27 They're certain muscles up in the neck, they're 01:29 called the Levator scapulae they go from the first cervical 01:32 vertebras to the superior angle of your scapula 01:35 which are your shoulder blades. If that muscle knots up, 01:37 it can cause a lot of problems. I know it 01:39 happened to me almost 20 years ago when it knotted up 01:43 up caused 90% of the strength of my right arm over 01:45 night. It took me many years to rehabilitate my 01:47 right arm because of a series of injuries that 01:51 nobody could really diagnose. Even a physical 01:54 therapist or a neuro-surgeon or an orthopedic 01:57 surgeon, none of them could find it out. 02:00 But over the course of time I discovered what was 02:01 causing the problem, it was more of a structural 02:03 thing. So I'm really aware what happens when you 02:06 have a sore neck. So we're going to do a program on 02:08 today, I believe we are ready to get started. Helping me 02:11 out today will be Fred Garber and Matthew Hard. 02:15 We are going to start by gently moving arms 02:18 around and the first part of our program will be 02:26 dedicated to working on the neck and shoulder 02:29 region, and then we will get into our aerobic activity. 02:34 - And up around the other way 02:40 I know a lot of people experience shoulder pain 02:42 in fact I know Fred is even commented 02:44 that his shoulders hurts once in a while 02:46 but he's found some good ways on working out 02:49 to avoid that. Ok now let's just relax. 02:54 Press our hands together and we're going to come up 02:57 slowly and gently and back down, and up 03:03 and down, keep your chest 03:04 up and down, chest up. When you bring your 03:12 chest up you're automatically going to hold 03:14 in and tighten your abdominal wall so go 03:18 up and down, and up, and down. 3 more times 03:28 and up, and down, and up, and down, 03:33 Ok let's just keep our elbows in our side. 03:36 Turn our hands out and back in, out and in out, in, 03:53 good. Going 10, and 10 more 03:58 1, 2, 3, 4, 5, 6, 7,8,9, 10 04:16 All right! Stick out hands in front of us, we just 04:17 bring it up like this, and back down, up, down 04:25 Try to keep your elbows above the hands 04:29 and up, we don't want to take elbows any higher 04:33 than shoulder height Good, and up 04:40 and down, up down. 04:48 Let's go 10 more. 04:50 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 05:09 OK, let's roll the shoulders up and around 05:11 up, and around, way up, way up, up, up up, 05:20 5 more, 1, 2, 3,4,5 05:27 Now to the front, way up, way up, good 05:33 up, up, five more 1, 2, 3, 4, 5. 05:41 All right let's put our arms out straight, let's 05:44 make small circles here. Now if this is uncomfortable 05:49 just hold your arms out straight. 05:51 Now will be fine as well, static movements are 05:55 good, that's holding a resistance without movement 06:00 Especially for rehabilitation, then as you get 06:03 stronger you can start doing some range of motions. 06:06 Ok let's go back the other way. 06:10 Keep the palms pointed down, keep the arms 06:12 out straight. If you need to drop your arms 06:14 for a moment, please do so, and pick them up 06:17 as soon as you can. Ok let's go back to the front 06:20 again and now to the rear we're going for 06:32 20 more seconds. 06:37 Now back to the front. And 5, 4, 3, 2, 1 06:51 Hold that. Hold it steady, 06:59 it's five seconds, we're going to go for 1 minute. 07:00 Again you need to drop your arms It's OK. 07:03 Keep your arms out straight keep your palms down, 07:06 should feel this in your shoulders. 07:13 It's 40 07:21 Now down to 30, 25, 20, 15 07:39 14, 13,12,11,10, 9, 8, 7, 6, 5, 4, 3, 2,1. 07:52 Let them down. Bring your arm up and across 07:56 and by your elbow and pull, you will stretch the 07:59 muscles we're just working, hold it. 08:04 For 10 more. 08:06 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 08:15 Switch, and across, and seconds 08:23 1, 2,3,4,5,6,7,8,9,10 08:32 Up now over the head and pull. And hold. 08:40 1, 2,3,4,5,6,7,8,9,10 08:49 Switch and pull, 10 more. 08:57 1, 2,3,4,5,6,7,8,9,10 09:06 Let down. turn your head on the side, hold. 09:12 Turn the other way, and hold ,and turn, and hold 09:18 turn, hold, back to the front, up, hold, look down 09:26 look up, and look down. Now we can warm up 09:33 for aerobics, let's put our leg out, and 09:38 put the toe up, down, up, down 09:42 up, down 09:46 5 more, 1, 2, 3,4,5. 09:54 Good, switch, toe up 3, 4, 5, 6, 7, 8,9, 10. 10:10 Put the foot back. Press up on the toe 10:14 and down, up 10:20 and 5 more 1, 2,3,4, 5. 10:29 Good! Switch. 10:33 Press up, down, up, down 10:43 7, 8,9,10, Ok. We are going to start 10:49 with a side to side step. Nice and easy. 10:53 Just to get us going, and we going do to this for 11:03 50 more seconds at this pace, 11:09 this is the beginning of our aerobic work out. 11:13 About the next 12-14 min will be doing non stop 11:17 activity, to get the pulse rate going, it's been found 11:21 we need to get at least 12 minutes and 11:25 Dr. Kenneth Cooper was doing his research he found that 11:29 was a minimal response time to start getting 11:31 cardio vascular benefit so we are getting 11:33 that today, we also want to do our training 11:35 for the shoulder and neck area, ok down to 5. 11:48 Then we are going to pick it up a little bit. 11:53 Ok way out, now step, big step, good. 12:01 Out, out, way out, step, step, step. 12:19 Right, left 12:29 Quick steps. 12:31 Left, right. 12:39 Good Left, right 12:53 OK, big steps, way out 13:08 left, right, shorten it up! 13:29 Let's pick it up, good job fellows. Big steps. 14:02 50 more seconds. 14:08 45, shorten it up, and 20, 14:37 15, 10, 5, 4,3,2, 1. 14:53 Step it up. We're going to put a little variation in 15:13 there. Let's kick back now. Good. Kick. 15:31 Back into our step. 15:47 Whenever you have neck pain it's always good to get 15:50 a diagnosis, find out exactly what you're doing 15:52 what you're dealing with and from there 15:59 your physician can prescribe what the best 16:02 modality, would be, help get on your feet again. 16:07 Muscle pains can be originated to a muscular 16:11 unbalance, a muscle is tightening in, around the nerves 16:16 of the vertebral column getting in a good training program 16:20 good posture, you can 16:24 alleviate a lot of pain. 15 seconds 16:51 Ok we are going to ski jumps side to side. 16:53 Ok, go!. This is an excellent exercise 16:59 for those who like to do skiing. 17:07 If it's to hard to you to bounce, then you can 17:09 do a modified version of this, still I would 17:14 suggest to go back to the side step, while the 17:19 fellows are doing the ski jumps. 17:26 For those who are hurting you can just keep 17:28 step in, side to side, and keep your heart rate 17:34 going, or you can just maintain your step. 17:40 Good, 10 more seconds. 17:50 3, 2, 1 Step it out, 18:08 45 more seconds 18:17 35, 25, 20, 18:50 3, 2, 1 Ski jump side to side again 18:58 Good keep going. I would join you but 19:01 since I'm not a skier... 19:07 45 seconds 19:12 We're now and for the main part of the aerobics 19:14 training, we got the warm-up in once you get your 19:19 warm up done, you can go to a higher level 19:22 where muscles are more reactive, more effective 19:26 of using the glucose and the fatty acids 19:28 is coming your way, so keep the performance now. 19:38 15 seconds 10, 9, 8,7,6,5,4,3,2,1 19:53 Step it out. 20:03 This particular portion, allows us 20:06 to cool down. We don't want to get 20:09 our pulse rate elevated to much. 20:11 That's something we will not encourage you 20:13 to find in your training rate, either your doctor 20:15 can give you that on a stress test or you can take 20:19 220 and subtract your age and than take 70-80% 20:23 if you are 40 years old gives you maxim heart rate 20:26 of a 180, 70% will be 126 20:29 80% will be 144 that will be your training rate. 20:33 You are on certain medication especially like a beta-blocker 20:36 then that's not going to be accurate as far as 20:40 your pulse rate. Ok, one more time 20:52 ski jumps. Back, forward. Go. 20:54 This will be the last portion of the hard aspect 21:04 of aerobics. Now will be looking for our way out 21:08 to our cool down time. Good job fellows. 21:23 And down to 30 seconds. 21:32 20, 15, 10, 9, 8,7, 6, 5, 4, 3, 2,1. 21:52 Step it up, your arms swinging. 22:08 Pick it up. 40 seconds 22:23 30, 25, 20,10, 9,8, 7, 6,5,4,3,2,1. 22:53 Let's go back to our side to side. 22:55 We are going to finish the same way we started 22:59 Big steps. Way out. OK 23:16 Shorten it up! Big step 23:30 Right, left 23:44 Keep it out 23:55 Shorten it up. And stride it out, way out 24:12 We start slowing it down a little bit. 24:16 Keep your stride big, we can start slowing down. 24:26 Big stride, 20 more seconds. 24:52 OK. Regular small straight 24:55 Nice and slow, just cool down now. 24:59 Now we're using our leg muscles to 25:01 circulate our blood. 25:08 45 more seconds 25:17 35, 25, nice and slow, 15 25:44 and now we are down to our last 7 seconds. 25:53 Ok, good step way out, we are going to stretch 25:55 inside the thigh and hold. 26:03 10 more seconds, 1, 2,3,4,5,6,7,8,9,10 26:13 Switch. Stretch. Hold 26:20 10 more, 1, 2,3,4,5,6,7,8,9,10 26:31 Press the heel on the ground stretch your calf 26:35 and back your leg. Your knee forward, 26:39 and hold down for 10 more, 26:42 1, 2,3,4,5,6,7,8,9,10 26:51 Switch over. Press your heel on the ground 26:55 and hold. 10 more seconds. 27:03 1, 2,3,4,5,6,7,8,9,10 27:12 All right fellows. Good job, well done. 27:16 Again if you have neck pain find out what's wrong 27:19 and then you can try a lots of different areas 27:21 you can get a massage, try a chiropractor 27:22 or get in a regular exercise program, it will help 27:26 you to avoid that. And claim your promises to God. 27:28 If you do that you'll see great things happening. 27:31 Hopefully you'll not have to go to a severe in 27:33 surgical procedure but that's in case it's good 27:36 thing that our medical doctors have that knowledge 27:39 Do all things for the glory of God. 27:40 The Bible promises in Philippians 4:13 27:43 that we can do all things, not some things 27:44 but all things to Christ. God bless you. 27:48 Keep the exercises. All see you next time |
Revised 2014-12-17