Participants: Dick Nunez
Series Code: BAS
Program Code: BAS000028
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00:01 [Disclaimer]
00:14 Stay tuned for Body and Spirit! 00:15 Today we're going to be talking about 00:16 how to set up an exercise program for those 00:19 who might be confined to a wheelchair! 00:21 [ Music ] 00:50 Hello I'm Dick Nunez 00:51 Wellness Director for the 00:52 Black Hill and Education Center. 00:54 Welcome to Body and Spirit! 00:55 Today we're going to talk about a topic that 00:57 I never see addressed. 00:59 I think the exercise shows that you watch on 01:01 some of the major stations 01:02 and that's a program for those who 01:04 might be confined to a wheelchair. 01:06 This is a very serious topic. 01:07 I know there are a lot of people out there 01:09 that are confined to wheelchairs 01:11 that wish that they could do something 01:13 to exercise their body. 01:14 They're still interested in being healthy. 01:16 There are some who might be in wheelchairs 01:18 only for a temporary time. 01:19 Maybe there's something they can do to get themselves stronger 01:21 and might be able to get out of the wheelchair. 01:23 So we're gonna try and address all of that today. 01:26 If we look at what the Bible says, 01:27 Jesus talks about it in Matthew... He said, 01:30 "bring the people to me and I will heal them." 01:33 So we want to claim the promises 01:34 and know that He has great things in store for us 01:37 if we simply do our best 01:38 to follow His teachings 01:40 and His ways. 01:42 He will bless us. 01:43 We need to claim that promise as we start our program today. 01:45 Because of the sensitivity of the topic 01:47 and what we're doing. 01:48 I'm going to be doing this program by myself 01:50 but, obviously I have a chair handy. 01:52 So, we can get started with our workout! 01:57 I have a towel with me because 02:00 whenever we look at training at home, 02:03 I always try to make sure people can do this without 02:05 going out and buying lots of equipment. 02:08 Obviously if you have dumbbells 02:09 or some type of flexy bends that are very popular 02:14 or dynabands, 02:15 those can be helpful tools for exercise as well. 02:18 But everybody has towels 02:19 and so it makes it very easy 02:21 and you can get a very good workout just using that, 02:24 regardless of whether you are watching this 02:27 and you still want to get a regular workout, 02:29 you can still do so but we'll have to make sure that 02:32 this is going to be something that people who 02:35 are in wheelchairs can do from start to finish. 02:39 So we're still going to loosen up. 02:41 Same way as we always do. 02:42 We're going to get the arms moving around 02:45 and try and get the circulation going. 02:46 It's a key element to make sure the body's warm 02:51 before you get into any type of strenuous exercise. 02:54 By doing so you open up the blood pathways 02:58 and once the muscle is warmed up it's much more 03:01 affective at contracting. 03:02 Now we're going to go the other direction. 03:07 You never want to lose the ability to 03:09 rotate the shoulders around. 03:12 Bring the arms up... 03:13 I've experienced restrictions in my own body 03:16 from very serious exercise related injuries 03:20 where I actually lost 90% of the strength 03:22 in my right arm in one night. 03:25 It took me ten years to rehabilitate it! 03:26 So I'm well aware of what can happen when 03:28 a neuromuscular condition takes us out. 03:31 We're going to take our towel, 03:32 we're going to do various ranges of motion. 03:34 We're going to start by just bringing it back 03:36 to the chest and pushing it out. 03:39 Now, while we're doing this we want to be 03:43 pulling the towel apart as much as we can 03:46 and focus on the form coming back. 03:49 The chest is up... you're touching your chest 03:52 and pushing out. 03:54 This is simulating like a bench press motion 03:59 and we're going to do 15 repetitions this way. 04:04 There's 9 and 10. 04:07 Keep the chest up! 04:08 11, 12 04:11 And three more. 04:12 13, 14, 15 04:17 Now we're going to change the angle 04:19 and I'm going to go upwards 04:21 and I'm going to attempt to do 15 repetitions again. 04:25 If you have dumbbells 04:26 feel free to use that! 04:32 If the coordination is difficult at first, 04:35 just hang in there! 04:37 The more you do this the better it will become. 04:40 Now we're pulling apart and we're going to get 04:42 some shoulder activity in there as well. 04:48 Those who are in wheelchairs have to use their arms a lot 04:51 so we're going to try to really focus on that. 04:54 Now we're going to try to just do 04:56 a nice hard squeeze here. 04:57 This is the static contraction of the chest 04:59 and we're going to hold that 05:01 for about a 15 second time period. 05:07 Hold for five more seconds... and relax. 05:13 Okay now we're going to do it again, 05:16 push hard! 05:17 Nice steady contraction. 05:19 The arms should be parallel to the floor 05:22 as we push hard with the palms of the hand. 05:25 Nice steady push... 05:27 And five more seconds... 05:33 and relax! 05:35 Okay now using our towel again, 05:36 we're going to be doing some pulls from over the head. 05:43 This is a simulated pull over motion. 05:46 It's going to be very beneficial for 05:48 maintaining flexibility of the rotator cuff area 05:55 of the shoulders 05:56 and also we want to be stimulating 06:00 the muscles between the scapula. 06:05 We're going to be working 06:07 the upper back here 06:10 and we're going to try and do five more. 06:15 .Remember if it's difficult at first... 06:17 Just stay with it, 06:19 you never want to get discouraged! 06:20 You want to keep going boldly forward! 06:25 Two more... 06:31 Okay. 06:32 Now we're going to hold it up 06:34 over our head and bend down to the side 06:36 now all the way down to the other... 06:38 This is accentuating the upper back as well. 06:44 We had a young man come to our center 06:46 who had spinabifida 06:49 and he was determined to do whatever he could! 06:52 In fact, at first, he didn't even want to come! 06:54 But then he saw that we had an exercise program 06:57 that he could personally do! 06:59 He got very excited about the fact 07:00 and started working out on a real regular basis 07:04 and was determined to do it every single day 07:06 because he wanted to get as much out of it as he could. 07:09 It really changed his whole attitude of life! 07:11 He became very optimistic where at first 07:14 he was very pessimistic. 07:16 And to this day, 07:18 he tries to keep his exercise program. 07:19 In fact he emails me quite regularly and says 07:22 "I wish I could exercise as much as I want to." 07:25 But the reality is he doesn't have somebody 07:27 who can always help him. 07:30 But people who are in wheelchairs 07:31 can do so much more than they imagined if they simply 07:36 set their mind to getting as much out of life 07:40 as they can! 07:42 Okay we're going to relax here 07:44 and we're going to stretch the muscles we just worked 07:48 by reaching back and grabbing the elbow 07:50 and we want to hold for a nice steady contraction. 07:55 We are going to do five more seconds. 08:00 Okay... then the other side. 08:07 A good steady pull. 08:10 And we're going to hold for nine more seconds. 08:14 Just keep a steady pull. 08:15 Don't bounce it. 08:17 Don't jerk it. 08:19 Good. 08:21 Okay relax. 08:22 Just let the arms shake out a little bit. 08:24 Okay we're going to do some shoulder work. 08:28 We're going to do that 08:29 by just raising our arms out to the side 08:31 and back down. 08:33 We're going to do a sequence of exercises here. 08:35 This one's called the lateral raise. 08:38 This can be done with weights. 08:40 You can have a couple of Clorox jugs in your hand, 08:43 you can have some cans of soup, 08:45 whatever you want! 08:46 Just something that will give you some resistance. 08:50 I know for many just using the weight of their arms 08:53 is going to be plenty of resistance. 08:57 Okay let's do five more this way. 09:06 Two more. 09:10 Okay now from a seated position we're going to 09:13 alternate pushing up and down with the arms. 09:16 This is simulating a shoulder press. 09:21 If you do have dumbbells, 09:23 continue to use those with this 09:25 or your soup cans, 09:27 or your Clorox jugs. 09:29 Whatever you might have that's consistent weight 09:31 that you can work through. 09:34 We want to focus on the shoulders as we press. 09:40 Nice steady range of motion. 09:46 And we're going to do ten more each side. 09:50 There's 1 and 2 and 3 and 4 09:58 5, 6, 7, 8 Two more! 10:08 9 -Last one... 10:11 and 10. 10:12 Okay! Now with the arms at the side again 10:14 we're going to go back out. 10:17 Continue doing some of the lateral raise motion 10:23 and then we're going to do ten more of those. 10:27 We're trying to get a good fatigue factor on the shoulders. 10:31 When people are in wheelchairs 10:32 they have to use their shoulders a lot. 10:37 We wanna make sure we have good development. 10:44 Now we're going to alter it a little bit. 10:46 We're going to lean forward. 10:47 Now we're gonna raise back a little bit and this 10:50 will be accentuating the posterior aspect of the deltoid. 10:55 The deltoid goes into three different bundles of fibers. 10:59 Front, the middle and the rear. 11:03 By doing this now, 11:04 we put the focus on the rear deltoid. 11:09 We'll try and do 15 in this position as well. 11:13 Remember don't get discouraged! Hang in there! 11:15 If you have to stop and rest that's okay as well. 11:19 Otherwise, proceed boldly forward 11:22 and try to get as much out of it as you can. 11:25 Okay. Now we're going to sit back again 11:27 and we're going to raise both arms out at the same time. 11:32 This is working the anterior deltoid. 11:42 Have a nice consistent rhythm as we do these. 11:51 Then we're going to make one more switch here 11:54 after we do five more. 11:55 This should be a little easier motion. 12:02 Three more. 12:07 Last one. 12:08 Okay we're going to go to the side one more time 12:11 and do 15 more repetitions here. 12:14 Then we're going to do a static hold. 12:17 If you do need to rest 12:18 then please put your arms down and let it relax until 12:22 you feel the lactic acid subside. 12:25 What happens is as we go through exercise; 12:27 if we push it through then we get this buildup 12:30 of lactic acid which causes a burning sensation, 12:32 which makes it so the muscles cannot continue on 12:37 and the body will naturally just stop. 12:40 We're going to do one more. 12:42 Now we're going to try to hold that for 30 seconds. 12:45 When somebody does aerobic exercise, 12:47 then we get into an oxygen transport system 12:49 and then we can keep going for long periods of time. 12:53 But, when our body gets to the lactic acid buildup 12:55 then it's going to stop us down. 12:59 People often times think lactic acid 13:01 is what makes us sore. 13:02 Actually it's not, actually 13:03 it's minute disruptions of connective tissue 13:08 and although it may sound bad the reality is that 13:12 a little bit of soreness isn't bad. 13:13 We just don't want it extensive. 13:15 We're going to do five more seconds here... 13:19 ...starting now. 13:21 1, 2, 3, 4, 5 13:26 Okay. 13:27 Now we're going to try and row up row up and push down. 13:31 This will be a little bit awkward having to 13:32 work around a chair but it still gives us a range of motion 13:37 for that upper trapezius area. 13:45 Now the shoulders should be getting pretty fatigued 13:53 Okay and we're going to do ten more! 13:56 Hang in there! 13:57 It's almost done for the shoulders 13:59 but once again it's a very important area! 14:01 In fact, this whole presentation is very important. 14:04 My heart goes out to people that have been confined to 14:08 wheelchairs because that's not what they want! 14:12 They want to be up walking around. 14:14 They want to have something that they can do. 14:18 They don't know where to start. 14:23 Okay relax. 14:24 Okay now we need to stretch those muscles out. 14:27 We're going to pull the arm across 14:29 and just hold it for a nice steady count. 14:31 We're going to hold it for just 15 seconds. 14:35 Feel the stretch in the shoulders? 14:39 And five more seconds... 14:40 1, 2, 3, 4, 5 Switch! 14:48 Again we're going to hold for 15 seconds. 14:53 Don't bounce your stretch at all. 14:54 Just a nice steady pull. 14:57 3, 2, 1 Relax! 15:01 Okay now we're gonna try and use our towel. 15:03 It might be a little awkward 15:07 but we're still going to try to get to the arm training here. 15:09 We're going to pull up and extend down. 15:12 We can really dictate how hard we go here. 15:15 So, if we really want to put some effort into it, 15:18 we can! 15:20 Or if you find that the towel is too "bundle some", 15:24 just go with the palm. 15:27 This is acceptable as well. 15:32 We're going to do 20 repetitions this way. 15:35 You can make this really difficult if you want. 15:37 You can make them really slow 15:40 giving yourself a lot of resistance 15:42 or you can have more of a steady repetition. 15:47 The thing you want to avoid is just popping them off 15:50 because then you don't near the benefit you do if 15:52 you keep the repetition slow 15:55 and good concentration! 15:58 We're going to go one more time. 16:01 Good! Okay. 16:02 We're going to switch over to the other side. 16:04 We'll start with the towel here 16:06 and do a few repetitions of that. 16:12 Again, if that's uncomfortable when you switch over 16:16 then just use a hand. 16:25 Then we're going to do 20 repetitions 16:30 and then we're going for 10 more. 16:36 Often times you see people who are confined to wheelchairs 16:39 who develop very strong upper bodies because they 16:43 have been determined to carry on. Regardless of it! 16:46 I think it's fantastic that they have programs like 16:52 marathons for wheelchair people! 16:57 Good. 16:58 Okay now we're going to try to do the triceps. 17:01 The way we're going to do this is we're gonna lean back 17:04 just a little bit. 17:06 Put the towel up over our head, 17:07 and we're gonna pull down 17:09 and extend the arm up! 17:12 Again, we can dictate how hard we go. 17:15 The key element is we want that arm to go all the way 17:17 straight at the top. 17:25 As you can see as I go up, 17:27 my arm goes all the way up to a straight position. 17:34 We're focusing on the triceps (the back of the arm). 17:37 We're going do ten more. 17:46 Try and bring it down so you get as much 17:48 range of motion as possible. 17:53 And three more! 18:00 Good. 18:01 Okay even though I can do a lot of weight that still hurts 18:04 if I put the effort to it. 18:07 Okay we are going to do the opposite side now. 18:10 It's very important to contract both sides equally 18:14 because we want the muscles as balanced as possible. 18:18 Again, we want a good full range of motion. 18:21 Way down... way up. 18:26 Let's go for 20 repetitions. 18:29 I'm on number 8 and I'm already starting to feel it! 18:34 .Okay 18:36 Ten more! 18:42 Down to 7 and 6! 18:47 We've got five more! 18:50 1, 2, 3, 4, 18:57 and 5 Good! 19:03 Okay now that got my arms tired; 19:04 Now we're going to focus on the legs as much as possible. 19:07 I understand that some that might be 19:09 confined to their chairs can't move their legs at all. 19:13 But some of you can! 19:14 So while we're in this position 19:15 we're going to try and do a couple of things here. 19:18 The first one is we're just going to try to 19:20 raise our leg up and down as much as you can. 19:24 Even if you just feel! 19:26 Try and contract the leg. 19:29 Now obviously if there is no feeling there at all 19:32 I understand you're not going to be able to do anything. 19:36 But this is a start! 19:37 Just try to lift the leg as much as you can 19:38 for those who are able to contract their thighs still. 19:51 We're going do six more. 19:59 And two more. 20:02 Okay let's go to the other side. 20:07 We're keeping the leg at a steady bend here. 20:10 I'm not extending the leg out. 20:12 Simply lifting it up, trying to feel the 20:14 contraction up in the quadriceps region. 20:18 If you can hardly move it at all even just making 20:22 the fibers start to contract that's alright! 20:26 You have to have a starting place. 20:29 Try and encourage your leg to do as much work as it can. 20:36 Some may have a problem that they may have been 20:39 amputated from the knee down but yet they're still attached 20:42 from the hip to the knee. 20:46 This is also good! 20:47 You should continue to exercise 20:49 the area that you still have. 20:51 Okay you've got five more to go. 20:57 And two more. 21:00 Okay now we're going to try to extend the leg 21:02 as much as possible 21:03 and once again you might not be able to do this at all 21:05 or you may have to just extend your leg or yourself 21:08 and try to let it drop back down 21:13 (or control it drop back down I should say). 21:23 You want to try and get a good contraction at the top. 21:29 You might find yourself just going up 21:30 and you might feel like your leg's just falling back down. 21:34 It's okay, keep trying to hold onto it, 21:37 try and hold onto it and let it down slowly as you can. 21:41 You'd be amazed at how much you might progress 21:47 by just giving it a good effort. 21:49 The thing you want to always remember is 21:51 don't give up! 21:53 Good! 21:54 Let's switch sides. 21:58 When we get to the top we want to flex as much as we can. 22:11 You want to focus on the thigh. 22:14 Squeeze it. 22:17 We've got eight more to go! 22:19 There's 1, 2, 3, 4, 5, 22:29 6, 7, 8 22:34 Good! 22:35 Now however you might be able to brace yourself whether 22:37 it's against your chair 22:39 or just reaching out a little bit; 22:41 I want you to pull your leg back in a static contraction. 22:45 We'll do one leg first. 22:47 Just keep a constant pull against it 22:49 so you feel the muscles of the hamstrings contracting 22:53 and we'll try and do this for 30 seconds. 23:00 Okay there's ten. 23:01 You want to feel a nice steady contraction. 23:03 I'm pulling back with my -my heel's dug into the carpet 23:07 and I'm pulling back hard. 23:08 For those at home who are not in wheelchairs 23:12 but are just maybe having trouble getting around; 23:14 if you're just sitting there you can still do this 23:18 and get this good contraction of the quadriceps. 23:23 Okay. 23:24 I'm going to switch to the other side. 23:25 Again, I've dug my heel into the carpet and I'm pulling 23:27 and I'm flexing in the muscles of the hamstring area. 23:32 There is three of them there: Semimembranosus, 23:35 Semitendinosus and biceps femoris. 23:38 They all work together making up that hamstring group. 23:42 I'm pulling hard for five more seconds. 23:49 Okay we're going to do one more if we can. 23:51 We're just gonna try and turn the leg in and out. 23:55 We're gonna try and work internal 23:57 and external rotation of the hip. 24:00 Again, I understand some might not be able to do this. 24:03 However, some of you probably can! 24:05 I don't want to eliminate you either. 24:12 Okay and two more. 24:17 Okay good! 24:18 Now let's do the other side! 24:20 We're just internally and externally rotating the foot. 24:23 It might be difficult at first. 24:25 The thing I try and help people think about is 24:27 think of your foot as a windshield wiper. 24:30 You're just trying to go back and forth. 24:36 Ten more. 24:39 3, 4, 5, 6, 24:44 7, 8, 9, 10 Good! 24:49 Now we're going to try and do some crunching 24:51 from the abdominal area. 24:53 We're gonna sit back as much as we can. 24:54 We're going to blow out and just try and crunch forward 24:58 and lean back. 25:00 ...blow out... 25:01 ...crunch forward... 25:03 ...lean back... 25:04 ...blow out, crunch forward. 25:09 ...inhale through the nose... 25:11 ...exhale through the mouth. 25:16 We're just trying to shorten up points, 25:18 we're trying to draw in as we do it. 25:31 Try and do 12 more! 25:37 Ten more! 25:44 You probably hear my breathing 25:46 and that's a key component of this. 25:48 You want to make sure you get that good exhaling 25:52 as you come forward into that crunch. 25:56 Okay three more. 26:02 Okay now we're going to try to sit towards the edge 26:05 of our chair as much as we can. 26:07 We're just gonna turn our body 26:09 and you can use your leg or chair 26:13 to give you a little extra turn there, 26:17 Now let's go in the other direction. 26:21 Feel that stretch? 26:26 Okay! 26:27 Again, turn... 26:34 and turn one more time! 26:40 Okay good! 26:42 Okay I'm going to stand up now and that should be 26:45 a good workout for us today! 26:48 The message I want to have for you is 26:50 the message of hope. 26:52 I know that some are paralyzed 26:54 and they have no hope again of walking 26:55 on this Earth until the Lord comes. 26:58 But that is a wonderful promise! 27:00 That you will walk again! 27:01 You will leap for joy and of praise for His name! 27:05 We can't wait for that day! 27:06 In the meantime, I know, there are some of you out there 27:09 who can rehabilitate yourselves still. 27:12 There is still life in your legs if you will. 27:14 The nerves are working and the reason you're in the 27:17 wheelchair is because you haven't taken care of yourself. 27:21 You've let your body go! 27:22 You've gotten too heavy, maybe you've developed diabetes 27:24 along the way or some other type of problem. 27:26 There is hope for you as you continue working out 27:30 and claiming the promises of the Bible. 27:32 In Philippians 4:13 it tells us; 27:34 "we can do all things" 27:36 and I want to emphasize 27:37 "all things through 27:38 "Christ who strengthens us!" 27:40 As we claim his promises of what He has in store for us 27:43 great things can happen! 27:45 Stay with it! 27:47 God bless you 27:48 and I'll see you next time. 27:50 [ Music ] |
Revised 2014-12-17