Participants: Dick Nunez (Host), Janet Nelson and Richard Nelson
Series Code: BASA
Program Code: BASA000054
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your 00:06 health. Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Have you ever woken up with a pain in the neck 00:16 and I'm not talking about the person lying next to 00:18 you. I'm talking about the nagging pain that many 00:20 people experience. What can you do about it; find 00:22 out next on Body and Spirit Aerobics. 00:52 Hello, I am Dick Nunez Wellness Director of the 00:54 Black Hills Health and Education Center. 00:56 Welcome to Body and Spirit Aerobics. 00:59 Oh! I wish I had a dollar for every time I worked 01:01 with somebody, who's had a sore neck. Often 01:03 times, people just wake up with them and they 01:05 don't know what to do about them. So, we're 01:07 gonna talk about the physiology of neck pain 01:09 plus maybe some things we can do about it. 01:11 I think we are ready to get started in our 01:12 program, helping me out today will be Richard 01:14 and Janet. Richard and Janet are husband and 01:18 wife and they help us out at the Black 01:20 Hills and I also train them. 01:21 So, we're gonna start on some exercise and we're 01:23 gonna start by just loosening up and bring it 01:28 around. Now, if you have a lot of neck pain, 01:31 even this might be little bit difficult. Raising your 01:33 arms up can pinch up there, but just do the 01:37 best you can. If you can't get all the way, 01:39 that's all right. Just modify it to your comfort. 01:45 Hopefully, the neck pain will start getting better. 01:50 Okay, let's go around the other way. Just nice and 01:53 lose, bring it up and around. Richard you ever 01:59 experienced neck pain? I wake up with one often, 02:02 but not my wife. I'm glad you clarified that. 02:08 How about you Janet? My lips are sealed. 02:12 Okay, let's squeeze our hands together. 02:14 So, do you ever get sore neck? Yes, I did. 02:16 Okay and push out, draw back and push out. 02:20 We just gonna do some range of motion exercise 02:22 here, we're not gonna strain too hard. Because 02:26 if you experience neck pain, you know what it 02:30 feels like to go too hard and that will just make 02:32 it worse. Now, if you're not experiencing pain and 02:37 just falling along at home, you wanna work 02:39 hard go ahead and do so. Push as hard as you can, 02:42 but I wanna make sure that whenever we do 02:44 programs. That if somebody calls me up 02:46 and said. Do you have any programs for neck 02:48 pain that I can do and I can say yes as a matter 02:51 of fact we do and can feel confident with the 02:53 fact that they follow along that they're gonna 02:55 be okay. Alright, let's do 10 more of these, 03:00 try and keep the tension on your hands as much as 03:02 possible and that will give you a better affect 03:05 on the chest and we're gonna do five more and 03:14 two more. Okay, before we go any further, we're 03:19 gonna do a little anatomy lesson. So, Janet if I can 03:22 have you turn around for a moment, all the way 03:24 around to the camera there. The main muscle 03:27 we're looking at here, are gonna be levator 03:29 scapulae, which starts at the superior angle of the 03:33 scapulae here and goes up to see C1-4. You have 03:36 one each side, so it comes up like this and 03:39 like this, and then you have the trapezius, 03:43 which goes from occipital protuberance all the 03:45 way down to T12 and forms a big diamond in 03:48 the back. We also have some minor muscles in 03:51 the neck area as well and so we're gonna work 03:53 with that and that just gives you a little idea 03:55 what we're gonna be actually training. And of 03:58 course I've mentioned before on Body and Spirit 04:00 and Body and Spirit Aerobics, when people 04:02 have poor posture especially poor neck 04:04 posture, which is very common with women that 04:06 will accentuate the problem also. So, we're 04:08 gonna do some stretching, put the hands behind 04:11 the head and we're gonna stretch back. Stretching 04:13 will be very beneficial for helping to relieve 04:16 neck pain. Alright, now we're gonna wrap 04:22 around ourselves and now back up again. 04:30 Push the elbows back and bring it around, 04:43 okay good. Okay, Janet if you could get our 04:45 towels for us please. Here you go Richard, 04:51 chose your weapon. Okay, we're gonna work on 04:55 our back in the way we're gonna do that as we're 04:57 gonna reach out with the towel and a pull back 04:59 into us and then reach out. Bend at the knees 05:02 just a little bit. You bent over at the waist, 05:06 you're rowing your back. Extending out, rowing 05:08 back, extending out, back and out, and back 05:13 out. Pull back, reach out, and pull and reach, 05:20 and pull and reach, and pull and reach. Okay, you 05:22 folks keep going. I want to come over to Richard 05:25 here, bend over just little more Richard. 05:27 We wanna focus on the muscles right here in his 05:29 back. So, as he pulls back, we're bowing the 05:32 shoulder blades back together and then try and 05:34 move them out as far as you can. So, the shoulder 05:37 blades back, push out and back, push out. 05:41 Very good, he is doing it. Let's come check Janet, 05:44 Janet bend your knees just a little bit more. 05:46 Okay, shoulder blades back, push out and back 05:49 and out, very good. Okay, even though they're not 05:55 using any weight per se they still going to the 05:58 range of motion, where they are drawing the 06:00 scalp to back and going out, can you feel the 06:02 muscles in the upper scapular region. Okay, 06:05 and as you get stronger then you can start adding 06:07 resistance to that. How about you Richard, you 06:09 feeling in that row, okay. Alright, now go and 06:13 stop for a moment, bring the towel up overhead, 06:16 we just gonna stretch over to the side with it 06:19 and comeback the other way, and now back over 06:23 again, and back over, and back over, and over, 06:32 and over, and back over, and over, 1 more time, 06:41 and over, good. Now, we're gonna take our 06:45 towel on the end like that with our right hand. 06:50 Okay, grab it with your left like close to your 06:52 right hand and we're gonna raise up and come 06:55 down. We're gonna do 20 on each side, this is 07:00 working on the deltoid region, which is your 07:02 shoulder and then it's also gonna be bringing in 07:05 a little bit of levator scapulae, which is one of 07:07 the muscles I pointed out on Janet and also 07:10 working some of the trapezius muscle. 07:14 We're gonna try and do 20, we're on 9 and 10 and 07:19 1 and 2 and 3 and up. There is 5 and 6 and 7 and 07:31 8 and 9 and 10. Alright, now we're gonna take at 07:37 the other way. Grab the end, grab underneath it 07:42 and raise up, and down, up and down, here is up 07:47 and down, and 4, and up, and up, and 7, and 8. 07:56 Give yourself little tension and 9, and 10, 08:01 and 1, and up, and up, tell your deltoid do the 08:06 work, and up, and up, and up, and up, two more, 08:15 up, and up, and good. Alright, let's go get with 08:20 them, there you go. We're gonna do some exercise 08:26 for the trapezius, so what we're gonna do is, 08:28 is we're gonna raise the shoulder blade or raise 08:30 the shoulders up and go way down, and backup 08:34 and down, up and down. Try and bring your 08:37 shoulders up to your ears and go down as much as 08:40 you can. Way up and down, and up and down, 08:44 up and down, and up and down. Bring it up and 08:49 down, and up and down, and up and down, and up 08:55 and down, and up and down. Now, we're gonna 08:58 roll it to the front, up and around, up and 09:02 around, up and around, and up, and up, and up, 09:11 and up, two more times and now back the other 09:14 way and up, and up, and up, and up, five more 09:23 times, 1, 2, 3, 4, 5. Okay, now you're gonna reach 09:31 back behind you and cross you hands like so. 09:34 Let's turn around here, so you can see I'm 09:37 crossing my hands and then we're just gonna tip 09:41 the head to this side like this. So, we're just 09:44 enhancing our stretch by pulling down on our 09:47 arm. You should feel that stretch in your neck 09:50 area, Janet you are feeling that? I'm. 09:52 Richard. Yeah. Okay, now when you lock your 09:57 hands the other way. So, I'll turn around 09:59 again, so now I'm switching my left hand. 10:03 Okay, now we're gonna tip our head the other 10:05 way. Hold your stretch, okay good. Now, 10:16 let's turn our head to this side and turn the 10:20 other way, and turn, and turn, and turn, 10:32 and turn, and turn, and turn, and turn, and turn, 10:43 two more times, turn, turn, and one more turn, 10:50 and turn. Now, let's look up, look down, look up 10:56 and down, and up and down, and up and down, 11:04 and up and down, good. Alright, we're gonna get 11:08 into our leg training and we're gonna start by 11:10 doing some squats. So, go and cross the arms 11:13 and we're gonna start by squatting down and 11:16 coming up. Squat down and up, chest up, go down 11:21 and up. Keep knees over the feet and squat, 11:26 and squat, and squat, and squat, and down, and 11:34 down, and down, and squat, 10 more and 2, 11:43 and 3, and 4, and down, and down, and down, 11:51 and down, and let's go down and hold it. Okay, 11:57 we're gonna try and hold that for one minute 11:59 in that position. You're okay Janet. Okay. 12:03 Richard. Then it's a long time. Then it's a long 12:06 time, yeah, okay. Well, that depends what you are 12:08 doing. Okay and hold steady, okay we've done 12:20 25 seconds. There is 30, it's not so bad. I feel 12:31 good and so over. You feel good and so over, 12:33 that's right. Now, when we come out of this, 12:36 we're gonna go right into stepping, okay. Alright. 12:40 And we're down to our last 15 seconds, hold it 12:44 steady. If you have to stand up at home, that's 12:46 alright. You should be feeling this in your 12:48 quadriceps, you feeling it right. Oh! Yeah. 12:51 And you're feeling it, okay. And there is 4, 3, 12:55 2, 1, good. Okay, go right into stepping, 13:02 I shown that can relate to neck pain. 13:05 Because once upon a time, when I was about 13:07 30 years old, I tweak my back and I continued 13:11 working despite the fact that I was hurting, 13:14 I put a weightlifting belt on and played 13:16 racquetball, lifted weights, and did all the 13:18 things that I normally do plus I was digging 13:22 post holes and I took about 45 minutes to dig a 13:24 hole. I thought the soil was rocky there in 13:27 Rochester, Washington until I moved down to 13:29 South Dakota Richard and I realize that rocks 13:32 can get a whole lot bigger, very, very large 13:35 in fact and so I was doing that and I went to 13:38 bed and I slept on my right side then I noticed 13:41 the pain started coming in the night, very 13:43 strange pain. And so I got up the next day still 13:46 went to about my business and the next day 13:48 I went to bed got in the same position, when I 13:50 woke up the next morning, I buckled my 13:53 knees in pain Janet because I had now lost 90 13:55 percent of the strength in my right arm 13:57 overnight, 90 percent of the strength was gone 14:00 overnight and it took me 10 years to 14:03 rehabilitee my right arm. And I went through 14:07 physical therapy, I went to an orthopedic 14:09 surgeon, a neurologist, and nobody could 14:11 really help me then I finally did go to a 14:14 chiropractor and I was raised in a situation, 14:18 where I want to go to medical school, now I 14:20 was taught there all chiropractors had web 14:22 feet bills that went quack, quack, quack, 14:24 and I got a new respect for chiropractors. 14:26 When this fellow was able to tell me exactly 14:29 what it happened and he checked my posture 14:31 and my right shoulder was riding very high 14:33 because my levator scapulae had gone into a 14:35 contraction and was putting pressure on, 14:38 on the brachial plexus more specifically the 14:40 axillary nerve, which fed my triceps and part 14:43 of upper pack and they were gone. They 14:45 would just thought I gone and I had to go 14:47 through a long painful rehabilitation. Now, I 14:50 eventually got so I could bench press 500 14:52 pounds, but my right arm still isn't as good as 14:55 the other side and I still will occasionally get 14:58 neck pain. So, I have stayed away from bench 15:00 pressing altogether because bench pressing is 15:02 where you take a bar bring it to your chest and 15:04 push up, it doesn't allow you to bring your scapulae 15:07 together properly and so it locks up on me and so when 15:10 I push up, I get lot of strain throughout my neck. 15:12 Okay, let's pick it up little bit. 15:14 Richard and Janet have been dutifully stepping it out 15:17 the whole time I've been talking to you and so 15:19 I appreciate that and so for those at home. I hope you 15:22 have been continuing on as well and so because neck 15:25 pain is subject to jarring, where staying with some 15:29 pretty easy impact stuff here. Okay, I think we can 15:34 transition into something else now let's go to our 15:36 side step. Go off to your left and step in. 15:39 Okay, good. Okay, let's get together now. 15:41 Okay, let's go to our right, go to right and in. 15:46 Step in with your left foot, okay go and step out to 15:49 your right and bring your left foot to it. 15:51 Okay, now go to your left and draw in. 15:53 There we go. That's a nice thing about our show 15:59 and that is we don't have to be perfect. 16:01 Because lot of times people at home are perfect 16:03 and they wondering. Oh! Do I have to do it? 16:05 Like the swim suite models on the beach and make every 16:08 move look absolutely flawless and so sometimes 16:11 I get response from people saying it's so nice to know 16:15 that it's okay if we miss a step and we have to stop 16:18 and correct because that gives them a chance to get 16:21 themselves oriented as well. And unfortunately for our 16:28 Body and Spirit participants sometimes I change how 16:30 the side step is done and so I am confusing them. 16:34 So, it's not entirely their fault. I'm easily confused. 16:46 This is a nice gentle move, we're gonna intensify just 16:50 a little bit by squatting down little bit now. 16:52 Bend the knees and that will put more pressure on your 16:55 quadriceps, stay together right, left, right, left, 17:02 right, left, right, left, right, left, right, left, 17:09 right, left. Bend the knees, right, oops I'm sorry left, 17:16 right, left, right. Bend you knees left, right, left, 17:21 right, left, right, left, right, left, right, left, 17:29 right and left, right, left, right, left, right. 17:36 Bend the knees, right, left, right, left, right, 17:42 left, right, left, right. Okay, let's go back into our 17:47 step. Certainly a lot of people will end up injuring 17:52 themselves by a traffic accident or some other 17:55 violent trauma, which will cause their neck to snap 17:58 back, which of course we know commonly is whiplash, 18:01 which would be somewhat similar to spraining your 18:03 neck and certainly that can cause lot of problems 18:06 and of course you have the disc tissue up around the 18:10 cervical vertebrae and one of those herniates it can 18:12 cause problems. I remember I was scared to death as a 18:15 young boy. I had a classmate of mine Richard come to 18:18 school in a full neck brace one time and he was totally 18:22 lock and I said what happened to you and he goes, 18:24 I slipped a disk in my neck and of course back 18:26 when you're near 10, 12-year-old child, you know 18:30 what that means and so I said, well how in the world 18:32 did you do that and he goes I did it by yarning Janet. 18:35 I just yarn and I thought wow. I'm afraid to ever yarn 18:39 again because I don't wanna sleep a disc in my neck 18:41 and I have to come in with one of those things, 18:43 but when somebody does slip a disc or bulge a disc in 18:46 their neck it's no small thing and of course you see 18:48 a lot of people. When they go to turn, they have to 18:51 turn their whole body because they have done 18:53 something very traumatic to their neck or though get an 18:55 arthritis type condition in their neck and it 18:57 becomes very, very painful. But certainly by doing some 19:00 exercise and increasing circulation. We can help 19:03 that, if the exercise is improper like for me as much 19:08 as I love to bench press and you know sometimes 19:10 I climb down there and it feels so good, but if I do 19:13 any bench pressing at all for any length of time 19:15 I'm really stoked up in the neck again and so it just 19:18 not worthy to me anymore. Okay, let's step little 19:21 higher, very good. We got this far down, okay let's 19:33 transition and do some front lunges now. 19:35 Hands on the hips and go our left and back, 19:38 and right and back, and left and back. Okay, keep going 19:43 on our lunges we are making sure we don't go past our 19:47 foot with our knee. Richard and Janet had some practice 19:53 doing lunges with me as their trainer and at first it 19:57 was so much difficult for them. But they have gotten, 20:00 so they are getting pretty good at it. We're not gonna 20:03 go super deep because we're just try and keep this as 20:05 part of our aerobic training program. So, if you do 20:10 have a sore neck jogging might not be your option 20:14 because when you doing that you're gonna be jarring a 20:16 lot and that's gonna be causing some problems. 20:18 So, you wanna chose an exercise. This gonna be 20:20 comfortable for you that you can keep for a 20:23 repetitive time period remember aerobic exercise is 20:26 maintaining your heart rate at 70 to 80 percent of 20:29 maximum and the way we find that out as we take 220 20:32 and subtract the age and that's your maximum heart 20:35 rate. Then we take 70 to 80 percent of that. 20:37 So, if you are 40 year old, which you guys on anymore 20:41 your maximum heart rate is 180 and that means your 80 20:44 percentile would be 144, your 70 percentile would be 20:47 126. If your 50 years old, then your maximum heart rate 20:51 is 170. Go and let's go back into steps again. 20:56 Your maximum heart rate is 170 and so your training 20:58 rate would be 119 at 70 percent and 136 at 80 21:02 percent. So, the older you get, the less it has to be 21:06 and so you guys. Now, we won't expose your age. 21:09 I'm not embarrassed. You're not embarrassed, 21:11 okay how old are you Richard? 66. 21:13 66 okay and how old are you Janet? 64. 21:17 64 and Richard has been a real inspiration to people 21:20 around the 3ABN studio because some of the older 21:23 workers have seen him and he's become their hero. 21:26 Forget about me, now I'm not quite old enough. 21:30 Your turn will come. My turn will come, 21:31 well I'm hoping, please see alternative. So he does. 21:35 Who knows maybe at 66, I'll still be leading out in 21:38 Body and Spirit, you never know. Hope so. 21:40 Hope I keep myself fit enough then I'll be able 21:42 to do that. Hopefully you will be home. 21:45 Okay, well that true but in case, in case we are not. 21:51 In case we are not, I will try and keep everybody 21:53 getting in shape, getting ready for that day. 21:57 How we are doing Janet. Real good. 21:59 Real good, okay. Richard how we're doing? 22:04 Doing alright. Okay, now if you do get some soreness in 22:09 your neck. Icing of course is a safe bed to get on 22:11 there, don't leave on there for long period of 22:13 time maybe 5 to 10 minutes, also heat can be good. 22:16 Going through a good massage would be helpful, 22:19 I know that feels good when my neck is hurting 22:21 especially when they work on that levator scapulae 22:24 and although that's not a very big muscle it sure can 22:27 cause a lot of grief because of weird runs. 22:29 It's somewhat similar in my thinking to the piriformis, 22:32 which is in your low back, here we are at it's actually 22:35 one of the 60 flat rotators of your hip and the sciatic 22:39 nerve runs down through there and so when the 22:42 piriformis tines up then you have sciatic going down 22:45 to the back of your leg and so the pain might be in 22:48 your foot. But treating that is not gonna do any good 22:50 until you get up there and work on the piriformis 22:52 and I look at the levator scapulae is being similar 22:55 to that because of the brachial plexus going 22:57 through there and the brachial plexus is simply 22:59 a nerve network that comes off your neck area. 23:03 Okay, we're ready to start slowing down Richard. 23:07 How's that sound? It's okay. 23:09 Okay, Richard starting to get little glow to him. 23:13 I always say Richard is my temperature gauge here. 23:16 He has a very good cooling system and he starts to 23:21 perspire very easily. Janet not so much. No. 23:25 Okay, so you perspire easily in hot weather. 23:29 Anytime. Anytime, anytime. 23:33 Yeh, that's why he moved to South Dakota 23:34 because at least you have a few months out of the year 23:36 we are not sweating, but one of those months 23:38 you went off to India to do mission work so. 23:40 Yeah I do, it's hot there. I imagine and I imagine 23:43 so much humid. Yeah. 23:49 Okay, let's finish up with some easy stepping. 23:51 Okay, we're gonna step left and draw your left foot 23:53 over into the right. There we go. 24:02 How do you survive Fresno then Richard? 24:05 I grew up there. You grew up there 24:07 because it gets pretty warm down there. It does. 24:12 Of course, he can get little warm in South Dakota too. 24:14 Yeah, but not for as long. Not for as long there you go 24:24 and we just going to the cool down phase. 24:27 And the reason why that's so important is we wanna make 24:29 sure that our legs are still moving to help our heart 24:32 go through that slow down process. If you stop 24:35 abruptly, you put a strain on your heart and we don't 24:38 wanna do that. Often times, people get into trouble 24:41 if they are playing basketball or racquetball 24:44 and they stop soon as a game is over and that's all 24:47 they do. They have been much better off, 24:48 if they would go off for a little walk. 24:51 After they done to let their legs help their heart go 24:55 through the slow down process. Okay and we got 24:58 about 20 seconds to go and then we will finish up 25:10 and down to our last 10 seconds and 5, 4, 3, 2, 1, 25:20 very good. Okay, let's do some abdominal work. 25:24 Let's put the hands behind the back, blow out, 25:28 bend over, come up, and lean back. Blow out, over, 25:33 up and back. Blow out, over, up. Let's just keep going. 25:40 This is a good exercise for the abdomen for people, 25:42 who have sore necks because when you do typical 25:45 crunches, laying on your back and you start pulling 25:48 on your head or even if you pulling on the back of the 25:50 neck you can pull little too much and cause some 25:54 problems back there. So, you better off doing something 25:57 like this in fact lot of people have got lot of 25:59 benefit from this because we are not on the ground 26:02 and you just focusing on isolating your abdomen 26:05 and if you do it right you will still feel it 26:08 because you are working on flexing your abdomen 26:09 and unfortunately a lot of people don't know 26:12 how to flex your abdomen and I can't really reaching 26:16 to the television set and help you. But you wanna just 26:19 focus on contracting, blowing out at the beginning 26:22 in the movement will help you and then just try 26:25 and contract your abdomen. As you go forward, 26:31 okay and five more, little slower, and back and two 26:39 more times. Okay, now let's turn the trunk, 26:47 and turn, and turn, and turn, and turn, and turn, 26:59 and turn, and turn, and turn, and turn. 27:06 Alright, thank you Richard and Janet, 27:08 good job. Thank you. 27:11 If you suspect you have neck problems, 27:13 the thing I would suggest you do is to call somebody, 27:17 go to see your doctor and find out exactly 27:19 what's wrong. I won't suggest you call me 27:22 because I am not a medical doctor, I'm an exercise 27:24 physiologist and also when you call people up 27:27 and sometimes people watch shows on 3ABN 27:30 and they will call the doctors up and want them to 27:31 diagnose things over the phone. Folks that's 27:34 extremely hard to do and very dangerous 27:36 because the doctor needs to see you to understand 27:38 what your problem might be. So, go to your doctor, 27:41 find out what's wrong, and then you can attack your 27:43 problem very logically and find out what it is and then 27:46 people who have some expertise can help you with 27:49 that and when you do your exercise make sure you do it 27:52 for the right reason, we wanna glorify God in all 27:55 things, as you get through your pain you can then go on 27:57 and share to others how they can avoid their pain 28:00 as well. So, we want you to do it for the name of Lord 28:03 and we want you to claim the promise that we do. 28:05 Here on Body and Spirit and Body and Spirit Aerobic, 28:08 which is Philippians 4:13, which states I can do all 28:11 things through Christ, which strengthens me. 28:14 Thank you for joining us, God bless you and look 28:15 forward to see you next time 28:17 on Body and Spirit Aerobics. |
Revised 2014-12-17