Participants: Dick Nunez (Host), Jonathon Hopkins and Richard Nelson
Series Code: BASA
Program Code: BASA000042
|
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Many people in our country feel incapacitated 00:17 because their lower back hurt. 00:19 The good new is the things you can do 00:20 about that to help ourselves we can get 00:22 along better and have less pain. 00:23 Want to know more, stay tune next 00:26 on Body and Spirit Aerobics. 00:55 Hello, I'm Dick Nunez, Wellness Director 00:57 of the Black Hills Health and Education Centre. 00:59 Welcome to Body and Spirit Aerobics. 01:02 We have been doing Body and Spirit 01:03 and Body and Spirit Aerobics for 01:05 quite a years now, and one time 01:07 when I was at an ASI Convention there was women 01:10 who was coming right towards me, 01:12 in fact she was running towards me which kind 01:14 of surprised me because I didn't see 01:16 anybody else behind me. When she got close to me 01:18 she jumped and I caught her, 01:19 didn't know what else to do 01:20 and when I started down she said, 01:22 I was hoping you would be here 01:24 and I said while I'm here who are you? 01:25 And she said well who I am is unimportant, 01:28 but let me tell me my story. 01:29 And she said she had back problem so bad, 01:32 that she ended up going to surgery 01:33 and physical therapy and nothing helped her. 01:36 She thought she was gonna to spend 01:37 the rest of life on the couch. 01:39 She and her husband pick up a 3ABN satellite 01:41 and when Body and Spirit came on she said 01:44 that she is simply use to mute button. 01:46 Now if you ever you wanted to be humbled 01:47 just have somebody say they hit mute every time 01:49 me come on and lets you do the trick, 01:51 but as she was going through in the process 01:54 and watching 3ABN, one day she couldn't get 01:56 to the quicker fast enough 01:57 and I came on and side today's was gonna be 01:59 on lower back problems and she decide to watch 02:02 order the tape and three months later 02:05 she was totally pain free 02:06 and living a happy healthy life. 02:08 So, lower back problems can be reverse 02:10 and so we are gonna a program for that today. 02:12 Helping me out today will be Jonathan and Richard. 02:17 Jonathan is a nice young candidate who wants to 02:20 prevent lower back problems. 02:21 Richard has experience in back problems of course, 02:24 he will be a good candidate for us today. 02:25 We're gonna start by loosening up, 02:27 we're gonna do little upper body exercise first 02:30 and we're do some aerobic exercise 02:32 and we gonna finish up for some stretching today 02:34 and some specific a lower back strengthening moves. 02:42 Okay, let's go back to the other way. 02:46 This is a just nice circle motion 02:48 you are not doing anything other than 02:51 just loosening up the shoulders 02:53 doing the body ready getting the circulation 02:55 increasing little bit, 02:56 preparing for some exercise. 03:04 Okay, fellows I think today 03:06 will start with some push ups. 03:07 Okay, Jonathan you can do regular ones. 03:10 Richard you gonna do modified one off his knees 03:13 as to protect his back 03:15 and we are just gonna 10 of him. 03:16 Do it on my count and was still nice and control. 03:19 Down, and up, and down, and up, and down, 03:28 and up, and down, and up, and down, 03:34 and up, here is number six and up, and seven, 03:41 and up, number eight, up, and nine, up, 03:48 and number ten, up. Okay, come on up. 03:53 Notice how both and kept back nice 03:55 and flat and if you do have some back problems 03:58 that can at tendency for 03:59 the lower towards in fact, Jonathan get back down 04:02 there for a second and do a push up 04:04 and properly were your hips are collapsing down, 04:07 okay, yeah like, and sometimes people 04:09 will pushing up from that position 04:11 and that can be very difficult on your back. 04:13 Both Jonathan and Richard were doing a nice 04:15 and straight and when you doing of our knees 04:17 and you can protect your back even more. 04:19 Okay lets stretch those muscles now, 04:20 lets lean back and just feel it stretch. 04:27 Okay, come across and give yourself a hug. 04:34 Alright lean back a little bit 04:37 and stretch back. 04:41 Richard you look like you are just baptizing, 04:43 coming out of water. 04:47 That's good, thank you for that. 04:53 Okay, relax. Okay let's do some upper back work. 04:57 In fact let's use our towels. 04:59 I want you to grab those for us Richard. 05:05 The towel makes for a good help and resistance 05:08 and so what we gonna do 05:09 is we gonna take a towel 05:10 and act like we are trying to rip in two 05:13 and then we will do some pullovers, 05:14 we gonna reach back and pull it down. 05:16 And up, and down, okay you guys keep going, 05:22 pull the towel part hard, 05:23 you are trying to tear it into two. 05:27 So, I come over tested 05:28 should have a lot of tension on it. 05:34 I've seen people for say this is so hard 05:36 and then we check the towels got slackening. 05:39 Well of course is not hard well you not trying. 05:43 Over towel part hard 05:45 stretch back keep doing straight 05:47 and when you come back forward again 05:49 trying use these muscles to pull you back down. 05:52 Stretch back and use those upper back 05:56 muscles of the scapular region to pull back over. 06:00 Okay, can you feel that Jonathan in those muscles. 06:04 Little bit, okay, 06:05 well you use a lot of weight on that motion so. 06:08 And you also do this from a lying position as well. 06:11 Let's go about five more 06:20 and three more and one more time. 06:29 Okay now take your towel 06:31 and bring it up here like this and you are still 06:33 pulling in a part and now you gonna push up 06:36 and come down, push up, and down. 06:41 Standing arms way up and down, 06:43 keep pulling it a part. And down, up, and down, 06:49 and up, and down, and up, pull a part, 06:54 press it up and press it up and press up, 07:01 and push, and push, and push, and push, 07:11 five more times, and two, and three, 07:18 and four, and five. Very good. Okay, 07:24 Richard go and tussle towels over there. 07:29 Okay, we gonna start with some aerobic exercise. 07:33 Now we gonna warm into by doing some squats 07:35 and that's why one of the best 07:37 and you gonna for a bad back 07:39 because you want to get the gluteus maximus 07:41 and the lower back tine and the hamstrings 07:44 all developed well so we gonna squat down 07:48 by pushing the hips back. 07:50 Keeping the chest up, squatting down and up, 07:54 squatting down, and up. I'm in check form 07:59 keep going fellows 08:01 okay lets try go little bit deeper 08:06 are see on these guys when they are going down. 08:09 Jonathan once you turn side ways. 08:11 If you watch the form as he going down 08:14 chest stays up and knees stay over the feet. 08:17 That push and the hips back and as you going down 08:20 you feeling it stretch and the low back 08:23 the gluteus maximus comes in, 08:24 and then the gluteal hamstring time 08:26 very important for that. 08:29 Okay, you just keep going fellows. 08:31 Richard is looking good. 08:33 Richard's have lot practice squatting down. 08:37 Developing the gluteus maximus muscles 08:39 because what happens epically in man 08:41 that it looks like somebody 08:43 has basically taken the air valves out, 08:45 might even cheek, and let the air out 08:47 because there's no air valves, 08:48 but people do might, 08:51 the women would say my husband, 08:52 I think he has no bottom and of course 08:54 if they don't have a bottom they gonna 08:55 have very little muscle support there 08:57 and then gonna a lot of pain with their back. 09:00 Okay, now go and turn back to the front 09:02 Jonathan and keep squatting. 09:04 Nice transaction I knew you could do it. 09:08 Okay, now we gonna from there to a lunge, 09:11 okay lets go and step out hands on the hips fellows. 09:14 Lunge out and back, lunge out same concept 09:22 as we doing with the squat 09:24 right Jonathan lets if you can transaction 09:26 in to our lunge here on the side ways position, 09:28 oh there he goes. Very good now 09:32 as you watching Jonathan you can notice 09:34 that his knee is not going fast as his foot. 09:37 His chest is stating up. 09:41 Close as you use to doing is with that lot of weight 09:43 so pretty easy okay. But, it still effective. 09:53 Jonathan has gotten some muscle soreness 09:56 more than once from doing Body and Spirit 09:58 and Body and Spirit Aerobics. 10:00 Okay go ahead and rotate back to the front again. 10:04 I want to see how do that one. 10:10 How you doing Richard? Alright. Doing alright? 10:13 Yeah. Getting tired, okay, 10:19 alright let's go back into the squat. 10:26 I trained Richard and when we first had him 10:29 start doing some squats or and well lunges mainly, 10:33 they were a little bit awkward for him. 10:34 So, he has been working on him and he has got 10:37 quite a bit better at them. 10:43 As you are doing your squat, 10:44 think about the Gluteus Maximus because 10:47 that's important to be focusing on 10:48 as you using those muscles. 10:50 If you just thinking about using the quadriceps 10:52 then that's how you gonna getting out of it. 10:54 You wanna think about the gluteus maximus 10:56 to get the maximum out of your, 10:57 out of what you are trying to do there. 11:00 Okay, let's do that 10 more. 11:09 And 5 more, chest up, chest up keep the chest up. 11:18 Okay, we gonna some side lunges up to the side, 11:22 back to the middle, up to the side, 11:24 back to the middle, up to the side, 11:26 back to the middle, 11:32 this is working on the adductors 11:34 and the abductors as well as still keeping 11:37 the legs in motion. So, we are trying to 11:39 get some aerobic effect here. 11:41 So, we are not stopping and resting, 11:43 we are just continuing to go one exercise 11:45 after the other. 11:51 Okay you fellows keep going. 11:56 Okay good, alright speed it up just little bit, 12:09 bad backs are cause for a number of reasons 12:11 posture is certainly big part of it. 12:14 When you lose that lower thoracic curvature 12:17 and certainly strengthening 12:19 gluteus maximus will help 12:20 and of course one of the major factors 12:22 and back problems for man is it there too much 12:26 abdominal weight and as they started losing 12:29 weight of abdomen. They will start having 12:32 this back strain or just weak abdominal muscles. 12:35 When we take a muscle and you wanna make it 12:37 strong make sure the other side 12:39 of the muscle that were the antagonistic muscle 12:41 is strong so the case of the low back 12:43 that would be your abdomen 12:44 and for the abdomen your lower back. 12:47 So, would have good strong lower back muscles 12:49 you also wanna to strong abdomen. 12:51 Okay, let's just go into step in place. 12:54 Step in place, 13:02 and one of the thing it will looks be 13:04 exploring in just a few movements here. 13:06 One of things you man battle with 13:08 for a back problems, lack of flexibility 13:11 in their hamstring area. So, we're doing a 13:13 little stretching along with the rest of our 13:16 program here for that area. 13:22 Alright let's speed it up a little bit. 13:24 Since the program is dealing with 13:26 low back we are making sure one foot is staying 13:29 on the ground at all time. 13:30 We are not going into a running motion 13:32 because we are trying to 13:34 keep away from any jogging. 13:35 In fact, Richard I believe you said before that 13:37 if you get too much jogging you does 13:39 hurt your back. Yes it does. 13:40 If you do fine as long as it will keep 13:41 you well grounded. Yeah. Okay, that's good. 13:46 And Jonathan you probably how did you experience 13:48 so bad, do you? Not really. Okay, 13:50 and if you do it's probably because 13:52 strained it somehow doing something 13:54 that you might not have done 13:56 like riding a motorcycle at breakneck speeder 13:59 or something like, crashing, crashing. 14:02 I will start the writings of problems in crashing. 14:04 Okay, that's like the thing what people say 14:07 you are afraid of flying, no crashing, landing. 14:13 Okay, slow it down, when you slow down 14:16 let's try and make nice big steps. 14:18 Way up, very good, not to get more help 14:23 with the range of motion. 14:25 Sometimes back problems will cause 14:27 totally unrelated to what they 14:30 think we think they are. 14:31 One time I was coming out to do Body and Spirit 14:33 I was having some problems with my back 14:36 and I was going to chiropractic care 14:38 and I seen all the restless step 14:39 you can think about nothing was helping me 14:41 and I came out to do the show 14:43 and I was just have a such a problem 14:45 after the first day of taping I thought 14:47 I would have to stop. And then we unfortunately 14:49 had a physical therapist 14:50 and a massage therapist with us. 14:52 And the physical therapist 14:53 found out he was my hip flexors 14:56 and adductors will causing a problem 14:58 and once we worked on those I was immediately 15:01 better and I was after going to three weeks 15:03 of other types of intensive care, 15:05 but see if you hitting the right spot 15:07 and that what the promise when you look at the spine 15:10 if you take the vertebrae 15:12 and that they start to tweak one side 15:14 and cause herniation of the disc 15:16 on the side will bulging of the disc 15:18 the tightness is on this side over here 15:20 but the pain is over here so people are treating 15:23 this side over here when all the time 15:25 the pain is here we need to work on that area 15:27 get to relax get the vertebrae to go back 15:30 to the natural alignment 15:31 and then take the pressure of the disc. 15:36 And all the way you guys keep marching on. 15:39 Okay, let's go back in to the squats. 15:49 Keep the chest up, keep the smile on our face, 15:53 will down little deeper stretch the hips. 16:01 Okay back into the step. 16:08 Okay, way up. 16:11 Start to feel your legs at all Richard. 16:13 Little bit. Little bit, 16:15 how about you Jonathan. Alright, okay. 16:22 We have got about two more minutes 16:24 of aerobics to do. 16:27 Okay little bit faster still. 16:33 Very good Richard, you got that marching down. 16:42 He was giving you test Jonathan you see him 16:44 keep up with him. Surely it self. 16:46 Surely it self, 16:47 alright you remember this is low back training, 16:50 low back training. 16:54 Okay you start slowing down. 17:02 And slow down little more. 17:04 Aerobic training we want to started up 17:06 by just warming up into it we did that by just doing 17:09 some squats and some lunges. 17:10 Then we get into training range of it by speeding up 17:13 and we are doing lot of stepping here 17:15 and then we are going to the cool down 17:17 phase to allow the legs to help the heart 17:20 and assisting with the venous blood flow 17:22 return to the heart so we are not gonna put big 17:24 demand on the heart saying okay 17:25 you do all the work. Slow down little more. 17:38 Now, Richard looks like that headband helping. 17:40 It does. Richard has a very efficient 17:44 cooling regulation system 17:47 known as perspiring. 17:49 Sometimes people say will if I get more fit, 17:52 then I won't perspire as much 17:53 and that's not to it all, in fact the more fit 17:55 you become actually the body becomes 17:57 even better at perspiring 18:00 to allow to cool yourself down. 18:01 You just when you become more fit. 18:03 You can do more things before 18:05 you start feeling warm. 18:10 Okay we are down to our last 20 seconds. 18:13 Just take it down nice and slow. 18:15 Nice and slow. Nice causal slow 18:18 to the part now Richard. Okay. Alright enjoy 18:22 all the pretty trees and flowers now. 18:25 Just try to keep up to Janet's. 18:28 Janet is his wife. She walks fast, 18:34 okay go ahead and relax. 18:37 I want you guys you go and ahead 18:38 and lay on your back. 18:40 Okay, now I want you to. 18:44 Richard I want you turns your legs 18:45 this way towards me 18:47 because we gonna stretch you out. 18:49 Jonathan, go ahead and come little bit more. 18:52 I want you just go ahead and relax, 18:54 we get your pillow, 18:55 okay put your legs straight Richard. 18:57 Put both legs straight, okay put this one down, 19:01 put this straight. Okay, 19:04 now this is very typical for man 19:07 you bring it about this part and they feel like 19:09 you taken him far enough. 19:12 And so what we need to do is trying give him 19:14 a little more range of motion 19:15 and why I'm do that as called proprioceptive 19:18 neuromuscular facilitation. 19:20 Is that on painful Richard? 19:23 It might be. Push against me. 19:26 I'm push against me for five seconds. 19:29 And then what I'm want to do is just a relax, 19:31 okay relax and now I can bring 19:34 him little bit further. So, I would a re-educating 19:37 the muscles to tell him its okay to go further. 19:40 Okay, push again. And relax, 19:47 and we go littler further still. 19:49 Now for women they usually start out 19:51 in this position and even then some 19:53 and then you can get a little further. 19:55 But, women tend not to have as much 19:57 as back problems as men do. 19:59 Actually their structures are set up a little more 20:01 efficiently for the back, okay. Now, 20:05 let's do the other side and see how we do there. 20:06 Okay, we will put your right leg down. 20:11 Now this side is actually is more fixable 20:13 than the other one. Okay push down. 20:16 Push, push, push, relax. 20:23 Now you can do this on your own 20:26 by just putting your hands behind your leg. 20:28 It's not as easy somebody doing it for you 20:30 because we tend not to take ourselves quite as far. 20:34 Push against me again. 20:40 And relax. Very good. 20:48 Okay, guys good flex way. Now, just for a comparison, 20:50 Jonathan go ahead and lay down. 20:52 Jonathan is fairly flexible, 20:55 let's see where we bring him to. 21:03 Okay push against me, 21:05 try to keep that leg straight. 21:07 Okay relax. 21:11 Okay push, and relax. 21:19 Okay straightened leg out, okay. 21:23 Alright what I want you guys you do 21:25 is sit some of the angel like that 21:27 and I want you to put your left leg straight, 21:30 left leg straight put your right leg, 21:32 put your right foot right here, 21:34 okay. Now go ahead and turn your body, 21:37 put your left arm on the opposite side 21:39 and turn and look that direction. 21:41 Okay, so we just gonna stretch the lower back. 21:52 And hold that. Okay, lets switch the other side, 21:59 put your right leg straight, 22:01 put your left foot on the other side 22:03 of your right knee, okay and try get 22:05 your right elbow on the outside of that knee. 22:08 Okay, now as you can see here, 22:11 Richard is having a little more trouble than 22:13 Jonathan as far as getting in that same position 22:15 and that's where his tightness 22:18 of his back and Jonathan's youthfulness 22:21 comes in to play there. 22:30 Okay, many of the exercise programs 22:34 that are on various televisions 22:36 shows and networks, most of the people 22:38 on there look like Jonathan, 22:40 where more of the people of course of our age 22:43 category can be more somewhere Richard 22:46 and not gonna be able to be quite as flexible 22:48 as Jonathan. So, we wanna try 22:50 and accommodate everybody. 22:51 Okay, well I like you guys you do now 22:53 is get on your backs, we gonna do some 22:55 abdominal crunches. Bend your knees. 23:01 Abdominal crunches are very valuable 23:03 for people with back problems, 23:04 put your hands behind your neck, 23:06 okay blow out, crunch up, and back down. Blow out, 23:10 crunch up, try in bring your chin up 23:13 towards the ceiling as you come up. 23:14 Good Richard, okay and up, and up, and up, 23:22 and up, and up, and up, do 10 more and up, 23:33 blow out, blow out try push your low back 23:38 as mush as you can to the floor. 23:40 Blow out, blow out, blow out, blow out, 23:47 blow out, blow out. Okay come up 23:51 on your hands and knees, your hands up this way. 23:55 Alright, now what you gonna do is 23:57 you gonna put your right arm out straight pointing, 24:00 okay now put your left leg out straight 24:04 and this is a good exercise, 24:06 very nice static hold, forces you to balance 24:09 and works on that lower back region 24:11 without putting it to a lot of harmful range of motion. 24:16 And we're gonna hold that one for 10 more seconds. 24:24 You should feel that your gluteus maximus muscles 24:26 that you are holding up 24:28 and you are feeling your back 24:29 as you stabilizing and that's a lot of with 24:33 your lower back and your abdominal stabilize 24:35 your trunk, alright switch side. 24:41 The left arm out, 24:44 very good and we gonna hold that 24:48 for about 20 seconds. 24:55 Okay, we have got five more seconds to go. 24:58 You look good keep breathing. 25:01 Alright back hands and knees. 25:04 Okay, we want you to arch your back up 25:06 like your contracted hips. 25:14 Pull that and now come back down the neutral spot, 25:21 okay and back up again. 25:27 And back down and up. 25:35 Feeling that stretch, yeah. 25:37 Okay back down, and up, way up. 25:45 And down, and back up again, 25:48 way up, you find as you get better like this, 25:53 you will be get more range of motion 25:55 back down flat and one more time way up 26:02 and hold that. Hold it, hold it, hold it, 26:09 10 more seconds there is 1, and 2, 3, 4, breath 26:18 5, 6, 7, 8, 9, one more 10 good. 26:25 Back up on the feet just put the hands 26:29 behind the back blow out, come over, up, lay back, 26:36 blow out, over, up, lay back, blow out, 26:42 over, up, and back, blow out, over, up, 26:50 and back, blow out, over, up, and back, 26:55 blow out, over, up, two more, blow out, 27:02 over, up, and back, blow out, over, up, 27:08 and back. Okay fellows 27:10 thanks a lot well done, thank you. 27:13 Alright hope you enjoyed going to a lower back 27:16 training program with us. 27:17 Remember when you training and injury 27:19 or tying to prevent one it just takes time 27:22 if you hurt just take it slow until such time 27:25 that you start feeling yourself getting better 27:26 and if you don't have any back problems 27:28 you just want to prevent him 27:29 these are good exercises to do to make sure 27:31 that never becomes reality. 27:33 But, make sure do with the right the right reason. 27:35 Don't do it for your own vanity 27:37 or own self glory do it so you can glorify God 27:40 and with your body. 27:41 Remember you purchase with the price and that 27:43 price is the Blood of Christ, 27:45 we claim the promise of Philippians 4:13 27:47 I can do all things for Christ 27:49 which strengthens me. God bless you 27:51 thanks for joining us we look forward to see 27:53 you next time on Body and Spirit Aerobics. |
Revised 2014-12-17