Body and Spirit

Neck Pain

Three Angels Broadcasting Network

Program transcript

Participants: Ethel Carlsson, Elora Ford, Dick Nunez

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Series Code: BAS

Program Code: BAS000018


00:02 [Disclaimer]
00:14 Stay tuned for Body & Spirit!
00:16 Today's topic is neck pain.
00:18 [ ]
00:47 Hello, I'm Dick Nunez, Wellness Director at the
00:49 Black Hills Health and Education Center.
00:51 Welcome to Body & Spirit!
00:53 Today's topic is neck pain.
00:55 It's something I have
00:56 a lot of experience with myself.
00:57 I remember a while back in my younger days
00:59 I was doing a lot of heavy bench presses
01:01 and I hurt my back.
01:03 And over the course of time
01:04 I didn't allow it to heal properly
01:05 and my right arm started to creep up
01:09 and before I knew it
01:10 I was having severe neck pain.
01:12 I lost 90% of the strength of my
01:14 right arm over night.
01:15 Although I thought it had something to do
01:16 lower in my back; the reality was it was in my neck!
01:20 It took me up to ten years to rehabilitate
01:22 my right arm.
01:24 So I'm very aware what it's like to have a bad neck
01:26 and how complex a network of nerves
01:29 and muscles are up there.
01:30 But yet as I look at what the Bible teaches us about
01:33 looking to do all things for the glory of God
01:36 and as I focus on my training
01:38 and realize that I was too focused on myself
01:40 as I tried to lift far beyond what my body was capable of
01:45 and then when I settled down
01:47 and started to enjoy my training
01:49 and learn what I was doing wrong
01:51 and started to focus on taking care of my neck.
01:53 The problem has drastically subsided
01:55 and I really don't have those type of problems anymore.
01:58 So, what I'm going to try to do today is
01:59 try and help you at home to understand what
02:01 we can do if our neck starts to bother us!
02:04 I think we're ready to get started now.
02:06 Helping me out today will be
02:08 mom Ford and Ethel!
02:11 Thank you!
02:12 Go ahead and take it to the chair over there.
02:15 Okay ladies you can go ahead and have a seat here.
02:18 We're going to start just by loosening up.
02:20 We're going to swing the arms around.
02:26 Good!
02:28 We're just going to get some circulation there.
02:29 We're getting ready to have some fun today!
02:32 Alright!
02:35 Let's go the other way now.
02:40 Good job!
02:44 And three more!
02:47 Okay good relax!
02:49 And I'm going to come in between you here
02:52 and we're going to have a little session here.
02:54 We're gonna get in a prayerful position here.
02:56 We're going to need it!
02:58 Okay!
02:59 We're going to push hard.
03:00 Push with the palm of the hands.
03:02 Okay, now, we're going to rotate the hands this way...
03:05 ...and we're going to push out
03:08 and we're going to pull back.
03:10 Push out
03:12 and pull back!
03:13 Whenever we deal with the neck area
03:15 you have to think of the body as a whole
03:17 and realize it all works together!
03:21 The top gives us neck pain which is different than
03:23 having a pain in the neck.
03:26 Who knows what that might be caused by!
03:32 Okay, keep squeezing hard!
03:37 Are you squeezing hard?
03:39 Are you?
03:40 Alright!
03:44 Let's keep going!
03:46 We're going to do ten more!
03:51 Good.
03:55 And five more!
04:02 And last one!
04:04 Good.
04:05 Okay I just want you to lean back in your chair
04:08 and reach back.
04:10 Reach back your arms.
04:12 Good!
04:13 There you go!
04:14 Just reach back and hold it there!
04:16 Okay go ahead and stretch it back.
04:17 Go ahead and hit me if you want to. [chuckling]
04:20 Okay, now give yourself a hug.
04:23 Okay you've got that one down!!
04:24 Okay try and stretch back in here when you do that.
04:27 Okay go ahead and reach back
04:30 and bring it across.
04:32 Okay good.
04:33 We're going to do a little shoulder work now.
04:36 We're going to bring your hands up like this
04:39 and you're going to push one arm up
04:41 and as it comes down the other one is going up
04:43 just like that!
04:45 Good!
04:47 Alright!
04:49 Good! Okay.
04:51 Keep going!
04:53 Try and get way up high!
04:56 Now you can take this at your own pace.
04:58 If it's difficult for you
05:00 just go ahead and go slowly
05:05 or if you want to add some resistance
05:06 by putting some weights to your hands
05:08 you can do that as well.
05:10 You ready for the weights yet?
05:12 No?
05:13 Way up high!
05:14 Reach way up there!
05:16 Way up there!
05:20 Okay we're going to do five more on each side!
05:29 Looking like champs!
05:30 Good!
05:36 Okay we can go ahead and stop.
05:38 And now what I want you to do is
05:39 I want you to put your arms out to the sides like this
05:43 you're going to come in the middle and back out.
05:48 And back in and out.
05:51 Good!
05:53 Keep going!
05:54 It's very important to have good strong shoulders
05:57 whenever we want to have a good strong healthy neck!
06:03 Keep going!
06:09 Okay and we're going to do five more!
06:19 Good!
06:20 Now just bring it back out
06:22 and we're just going to hold it there!
06:24 Now we're going to hold for 15 seconds!
06:26 Okay?
06:28 Keep holding on!
06:31 5...
06:37 10, 11, 12, 13, 14, 15
06:43 Good!
06:44 Okay I want you to sit forward in your chairs.
06:47 Now, we're going to put the arms out like this
06:50 and we're gonna squeeze back like this
06:52 and we're going to feel the muscles
06:54 in our upper back squeeze together.
06:56 Okay can you feel that back there?
06:59 Can you feel it there?
07:00 Okay tighten those muscles up
07:02 and reach back out!
07:03 And pull and reach back out!
07:08 Good!
07:09 Keep going!
07:10 I'm going to come back here and check
07:12 and just make sure you're getting a good feel here.
07:15 Pull back.
07:16 Good!
07:17 Flex that right in there!
07:18 Hold it for just a moment longer.
07:20 Okay and then back out!
07:22 Okay, pull back. Good!
07:25 These are muscles that
07:26 we don't spend a lot of time on
07:29 but they're very important!
07:31 Okay pull back!
07:32 Hold it tight!
07:34 Reach out!
07:35 Good!!
07:36 Again pull, hold, reach out.
07:39 Keep going!
07:40 Looks like I can do two of you at the same time!
07:43 I've got two hands right!
07:46 Okay in and out.
07:48 Good!
07:51 Keep going!
07:55 Okay we're going to do about five more!
08:04 Three more!
08:08 Reach out... way out one more time!
08:13 Good!
08:14 Alright, now we're going to put one arm over the head
08:16 and stretch in that area.
08:19 Flexibility is one key component especially for neck pain.
08:26 Good!
08:27 We need to get the elbow a little bit better there.
08:32 Hold that!
08:36 Okay relax!
08:37 Now grab the other side!
08:41 And pull it across.
08:45 Okay we're going to hold each stretch for about
08:48 10 to 15 seconds.
08:54 Okay, good!
08:56 Now what I want you to do is
08:57 I want you to put one hand up by your ear
09:01 and I want you to push your head against your hand
09:06 and then back to the center
09:08 and push against your hand and back up again!
09:14 Push.
09:16 Good!
09:17 Keep it going!
09:19 Your hand is doing your resistance for you
09:22 as you tip your head from side to side.
09:33 What we want to do here is we want to try to
09:35 fatigue the neck muscles because often times
09:38 neck pain is caused by simply having tension in the muscles.
09:44 So, if we do an exercise like this
09:47 often time we can relieve that neck pain because
09:50 we're getting some range of motion.
09:53 We'll do five more!
09:55 Feels kinda good, doesn't it?
10:03 Okay, good!
10:04 Let's switch to the other side now.
10:11 This is a real simple move to do
10:14 and you can determine how hard you wanna to work.
10:20 Okay just tip it to the side there.
10:22 Good and back.
10:39 Okay keep going!
10:47 Five more!
10:54 And three more!
11:01 Okay last one.
11:04 Okay, now we're going to lean our head forward
11:09 and we're going to look way back up at the ceiling
11:12 and lean forward and back up.
11:15 Good!
11:16 Flex the muscles as we go back
11:17 and just let your head come back down naturally.
11:27 We're gonna give it a little bit of saying "yes" here.
11:33 Way back and forward!
11:37 Okay we're going to do ten more!
11:44 Feel the muscles contract in the neck
11:46 each time you lean back.
11:50 Does it feel good?
11:52 Okay good!
11:58 Three more times!
12:06 Okay, now we're going to turn our heads
12:08 to the side, look over to your side, okay.
12:12 Let's look all the way around the other way and turn.
12:20 And turn,
12:23 and turn,
12:26 and turn,
12:28 turn.
12:31 Two more each way!
12:37 Last one! Good!
12:39 Okay, now, what I want you to do is
12:43 just put your arms out and reach them way back
12:48 and then back down.
12:50 And we're just doing this for a range of motion.
12:54 Okay keep going! Good!
13:02 And you can do this with dumbbells as well
13:05 or just with some cans of food
13:06 or even a couple of books that are similar size.
13:15 The stronger you get
13:17 the better you're gonna be!
13:20 And the thing that's important to know is
13:21 even if somebody's in their 70's, 80's, 90's,
13:24 they can still get a lot stronger!
13:27 So just because you have a sore neck
13:29 and you think...
13:30 "Well I'm 80 years old what do I expect?"
13:31 Well you can expect great things still!
13:32 If you just get into some regular exercise.
13:36 Okay let's do five more!
13:45 Good! You're doing really good!
13:48 And two more!
13:51 And last one...excellent!
13:53 Okay, now I want you to turn your palms up
13:58 and what we're going to do here is
14:00 we're going to curl our arms up
14:03 and reach down just like we have
14:06 a big barbell in our hand or some dumbbells.
14:13 Okay control your squeeze!
14:18 You've got some biceps There!
14:20 We'll have to compare arms here!
14:26 Good.
14:27 Each time you come up you want to think about
14:28 flexing the arms, pressing them back down.
14:31 Flex the arms as you curl up and back down.
14:37 Good!
14:41 Okay let's do ten more!
14:44 And you can dictate how hard you work here.
14:46 You can use dumbbells or some type of added weights
14:50 but you can also focus on flexing hard.
14:53 Each time you flex hard you're still going to
14:56 get a feel there.
15:00 Okay!
15:04 Two more!
15:07 Your weights are lighter than mine!
15:10 Okay, now what we're going to do is
15:12 we're going to bring our arms up over our head
15:15 and we're going to lower them down
15:17 and then we're going to push back up.
15:19 Okay, we're going to challenge ourselves
15:21 a little bit to get all the way up.
15:23 Now press all the way up.
15:26 Good.
15:27 Now bring it down and all the way up high!
15:30 Good!
15:31 You need to lock your arm behind your head.
15:34 Now bring it down.
15:36 Back up!
15:38 Good!
15:39 Okay you want to keep those elbows in
15:41 and bring it down.
15:43 Way up high!
15:44 There we go!
15:46 That's better..good.
15:48 Try and feel those triceps?
15:51 Again, we can use some weight on here if we want to
15:56 or I can add a little resistance here...
15:59 okay push up and down
16:01 and up! Good!
16:03 Up...
16:04 Getting a little harder now?
16:08 Okay up!
16:11 Let's try to do five more of these.
16:15 Again, you can just take a can of food if you want
16:19 and have it in your hand!
16:21 And two more!
16:23 [laughing]
16:27 Good.
16:28 Okay, just let the arms kind of shake out there.
16:32 Get some blood circulating!
16:33 You're not moving anymore? [laughing]
16:36 There you go!
16:37 Okay, now, what I want you to do is
16:39 sit towards the edge of your chairs
16:41 and we're going to get a little bit further,
16:43 all the way up there!
16:45 Okay, and put one leg out straight,
16:48 okay you're going to raise that leg up
16:50 and lower it back down.
16:52 And up!
16:54 Keep that leg straight the whole time!
16:56 And down,
16:57 and up,
16:59 and down!
17:00 Good!
17:01 This is a modified straight leg raise.
17:03 We're doing it from a seated position.
17:09 What we wanna show you here is that
17:11 exercise is for everybody!
17:13 Right? Not just for kids!
17:14 Not just for baby boomers but everybody!
17:24 I had Ethel and mom Ford on for another program
17:27 and they loved it so much
17:28 they wanted to come back and do some more!
17:31 So here we are!
17:35 Keep the legs straight!
17:37 Okay we're going to do ten more!
17:45 And five more!
17:48 Feeling that in that leg a little bit? You are?
17:51 Good!
17:52 How about you?
17:54 Okay X marks spot!
17:56 Okay relax.
17:58 Now do the other leg.
18:02 Boy you're a "go getter!"
18:04 Off from a starting blocks there!
18:12 Remind me a little bit of that lady
18:14 in that commercial where she's running
18:16 down the street and doing pull ups on the street lights,
18:20 that's like mom Ford!
18:28 Okay ten more!
18:37 And five more!
18:38 Good!
18:44 Okay, now I want you to stand up, okay,
18:47 and get your feet apart
18:50 and cross your arms across your chest
18:52 and start slowly to sit yourself
18:55 down in the chair.
18:57 Sit down slowly,
18:59 Sit down slowly.
19:00 Now back up again and squat down slowly
19:05 'till you come to the chair.
19:08 Good!
19:09 And up.
19:11 Down slowly.
19:14 Good and up!
19:16 This is an excellent way of doing squats for seniors
19:19 because it makes you control on the way down...
19:23 -Okay up!
19:24 ...and that gives you destination
19:26 which is the chair right beneath you.
19:28 And up!
19:29 We all need a destination in life
19:31 and yours is the chair!
19:34 Okay good!
19:35 Up,
19:37 down slowly,
19:38 make yourself...
19:39 lower yourself with the muscles of your legs.
19:42 Okay down slow,
19:43 real slow, slow!
19:45 Feel that in your knees a little bit?
19:48 Okay we're going to try to do five more,
19:52 lower yourself slowly.
19:54 Good!
19:55 And again down slow.
19:57 Good!
19:58 And down slow,
20:01 and down slow,
20:04 one more time!
20:07 Alright excellent!
20:09 Okay, now what I want you to do is put one leg out
20:11 and put your heel in to the carpet.
20:15 ...The heel in the carpet
20:16 and I want you just to put a good pressure
20:19 and pull back into the carpet
20:20 so you feel it flex in that hamstring area.
20:24 You feel it back there?
20:27 Okay bend your knee.
20:29 Bend your knee there Ethel.
20:31 Very good!
20:32 And just drive your heel in to the carpet
20:34 real hard so you feel that contraction
20:36 in the hamstring area.
20:38 Okay, now start driving your heel back into you.
20:41 Okay now reach out again
20:43 and contract that hamstring and pull it back.
20:50 Good again!
20:55 We're going to do it two more times!
20:57 This is giving us contraction in the hamstring
20:59 and giving us a little bit of motion here.
21:02 With little resistance of drag.
21:05 You probably don't want to do this in
21:07 the same part of carpet all the time
21:09 because you might wear out the carpet.
21:11 Okay switch legs!
21:13 Okay or if you have a hard wood floor
21:17 you can put some type of towel underneath your heel
21:22 and drag that back as you do that.
21:27 And two more!
21:32 Last one!
21:35 Good, good, good!
21:36 Okay, now what I want you to do is cross a leg;
21:39 okay and uncross it and cross the other way
21:42 and down and cross.
21:47 Okay, keep alternating it!
21:51 Good!
21:53 Okay what this is doing other than
21:56 looking like a "Chinese fire drill" is
21:59 working on the hips.
22:02 Good!
22:03 Okay let's try to do it on the other side now.
22:08 There we go!
22:10 Good!
22:11 Alright, that's better!
22:12 Nicely synchronized and get you ready for
22:14 the senior Olympics for synchronized
22:17 swimming!
22:21 Good!
22:25 and we're going to do five more on each side!
22:31 She's got shorter legs than you;
22:33 it makes it a little bit easier for her.
22:40 Okay good!
22:41 Now put one leg out in front of you and I want you to
22:44 play windshield wiper with it.
22:47 And this will work internal
22:49 and external rotation of the hip.
22:53 If it feels a little awkward at first,
22:55 that's okay!
22:57 Keep working with it!
23:00 It will get better!
23:02 Okay we're going to do ten more each way!
23:04 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
23:16 I think it's time to change the wiper blade
23:19 on your side here.
23:22 Okay!
23:23 Let's go!
23:25 Good!
23:27 Again, this is working internal
23:29 and external rotation of the hip
23:32 which is very, very beneficial for seniors
23:36 who wanna keep those hip sockets
23:38 nice and healthy and well lubricated with
23:41 lots of fresh oxygenated blood right?
23:47 Okay ten more!
23:56 Okay keep going!
23:58 7, 8, 9,
24:01 10
24:02 Good!
24:03 Okay, now I want you to pull one knee
24:06 towards your chest.
24:08 Pull it up there!
24:10 Alright, nice steady pull!
24:12 You should feel it
24:13 in the back of your leg there a little bit.
24:16 Okay now switch!
24:23 Okay Good!
24:24 Okay, now sit on the edge of your chair again.
24:27 Put your feet in behind it further
24:31 and push up on to your toes and back down.
24:34 And up and down.
24:36 Good!
24:37 Let's do 20 of those a little slower!
24:41 Good!
24:42 That's better!
24:46 The reason why we scooted forward a little bit is
24:48 because it gives us a little bit of
24:51 range of motion on the way down.
24:57 Now a lot of times when people get hurt
24:59 and they stumble, especially when they get older is
25:01 they don't get their foot up properly
25:03 and their toe catches on something
25:05 and down they go.
25:08 We're going to try and fix that here.
25:16 Okay, that's good!
25:17 Now sit back in your chair
25:18 and put your legs out in front of you again.
25:20 Now I want you to point your toes
25:23 back at yourself.
25:25 Now point out away from you.
25:27 Good!
25:28 Now let's do that now.
25:30 Now this is working the anterior intercostales.
25:32 That's the muscles in front of the shins here.
25:38 Again, this will help for when
25:40 we pick up the foot
25:42 that we have more strength.
25:44 In lifting that toe up and it helps us
25:48 to make sure we don't trip on something.
25:51 I trip a lot anyway!
25:54 I wonder what my excuse is...
25:57 Okay seven more!
26:02 Good!
26:06 Alright, good!
26:08 Now sit towards the edge of this chair again.
26:11 Now I want you to turn like this...
26:17 Okay just turn your trunk.
26:18 Okay now turn the other way, good.
26:22 And turn,
26:25 and turn,
26:27 and turn,
26:30 and turn!
26:31 Good!
26:32 We're going to do three more each way.
26:38 Okay and back, good!
26:39 Okay we're all done!
26:44 As you can see no matter what age you are
26:46 we can still get into a good exercise program
26:48 and we can keep those necks nice and healthy
26:51 all through our senior years!
26:53 So, many neck problems are caused simply
26:55 from the fact that we don't keep good balance
26:57 of the muscles in our neck area
26:59 or we've let our posture go
27:01 and our head sticking forward
27:02 and when we have that forward head tilt
27:04 we're going to set our self up for problems!
27:06 People can go in and get chiropractic adjustments.
27:08 They can take medication
27:09 but unless they change what's causing the problem
27:11 the pain's going to keep going
27:13 and they're going to be caught in a vicious cycle.
27:15 So, if we get in a regular exercise program
27:17 this design to train the entire back area
27:21 and keep the neck really flexible,
27:23 we can expect to go through our senior years
27:26 and still have no pain in the neck!
27:29 So, remember, whenever we exercise
27:31 we want to do it for the right reasons.
27:33 We can beat our heads against a wall
27:35 and get nothing out of it
27:36 or we can focus on Christ and know that we're doing it
27:39 for the right reason.
27:40 And remember, the Bible says do all things through
27:42 Christ cause He's the One who truly strengthens us!
27:46 God bless you!
27:47 We'll see you next time!


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Revised 2014-12-17