Participants: Dick Nunez, Ted Arview
Series Code: BAS
Program Code: BAS000036
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Stay tune for Body and Spirit. 00:16 Today we will be rehabilitating a bad back. 00:47 Hello, I'm Dick Nunez, Wellness Director 00:49 of the Black Hills Health and Education Center. 00:51 Welcome to Body and Spirit. 00:53 In our society today, 00:55 we have a lot problems with bad back. 00:56 In fact, people get so frustrated 00:58 'cause they don't know what to do. 00:59 And even though they like to exercise 01:01 and like to be healthy again. 01:03 They're so frustrated because everything they do hurts. 01:06 So what is the answer to that? 01:08 Well, you know in the Bible, 01:09 Jesus says, bring all problems to me. 01:11 And He was willing to heal everything. 01:13 And then He went on to say, 01:14 even greater things than these what you do 01:17 for those who follow Him. 01:19 Often times you want something to happen real quick, 01:21 a miraculous healing. 01:23 But sometimes we have to put some effort into it. 01:26 And today we'll be talking about an exercise program 01:28 that can be done if you have a bad back. 01:30 Even if you had a broken back or herniated disc. 01:33 We have something that you can do. 01:35 So for ready, let's get started. 01:38 Today helping me out would be Ted. 01:44 You wanna take that over there and we go ahead 01:45 and get underway here. 01:47 Now Ted is gonna be a perfect candidate for us today, 01:50 because he has had back problems. 01:52 He's broken his back on two occasions, Ted. 01:55 And he also have some herniated disc. 01:57 So we're gonna have a seat here. 01:59 We're gonna make ourselves comfortable as we do this. 02:01 And we're gonna work the entire body 02:03 that's an extremely important, 02:04 even if we want to focus on the back as well. 02:07 But we have to get everything strengthen 02:08 because the body works in harmony with itself. 02:11 In another words, you heard the adage, 02:13 a chain is only as strong as its weakest link. 02:15 Well, we've to have everything together. 02:18 So if we want a strong back, 02:19 everything else needs to be strong as well. 02:20 So we're gonna start with upper body. 02:22 What we're gonna do, Ted, 02:23 we're just gonna move our arms around 02:25 and just loosen up here. 02:26 So we're gonna swing around. 02:27 We try not to hit each other here. 02:30 Just get a nice range of motion. 02:33 Feel those shoulders, pop and grind probably. 02:38 That's very common when people do this. 02:40 They feel popping and grinding in their shoulders. 02:42 And they think, oh, what's wrong with me. 02:44 Well, it's just mainly from mid activity 02:46 and connected tissue is popping around little bit. 02:49 Okay, let's go the other way. 02:53 Just get nice circles here, 02:55 just here we're just loosening the body up. 02:58 Okay, and let's do five more. 03:02 Now you don't have to these bigger circles, if you can't. 03:05 Just stay, nice and small. 03:07 And as you get better, you should be all do one more 03:10 Last one, okay, good. 03:12 All right, now we're gonna do is, 03:13 we're gonna put our arms on like this 03:16 and we're gonna just try and bring our elbows together. 03:18 Then we're gonna push back 03:20 and bring them together 03:22 and push way back and squeeze in and way back. 03:28 As we squeeze, we wanna try and feel the chest. 03:31 As we push back, 03:32 we wanna feel the shoulder blades push together. 03:38 You're feeling that on your upper back at all there, Ted. 03:40 Yeah. Okay, good. 03:41 Keep squeezing in, pushing out. 03:44 Squeeze in, push out. 03:47 I start feeling your shoulders are little bit too. 03:51 Should be able to get your elbows together as we come in 03:58 and push way back, good. 04:00 Let's try to do five more. 04:03 It's one and two and three, 04:08 two more times, four, last one, good. 04:14 Okay, relax. 04:16 Okay, we just let our arms shake out little bit. 04:19 Trying to feel out little bit, okay, good. 04:21 Okay, now we're gonna squeeze the hands like this, 04:24 and pray that we make it through this. 04:27 And just squeeze little hard. 04:29 Okay, now we want to do is, 04:30 we want to push the hands out. 04:32 And want to feel the chest contract 04:34 as we get out here. 04:35 Now we're gonna pull back. 04:38 We're gonna push out, and then pull back, good. 04:45 So we want nice steady posture, 04:47 the harder you push, 04:49 the more benefits you can get out of it. 04:51 You dictate how hard you're gonna work here? 04:55 So even though there may be a little bit 04:58 of difference between my strength and Ted's strength. 05:01 We can both get a good benefit from doing the same thing. 05:07 Okay, we're gonna do five more here. 05:14 And three more. 05:19 And last one. 05:22 Okay, now any time we work a muscle, 05:25 we wanna stretch it out as well. 05:26 So we're just gonna lean back. 05:27 Ah, that feels good, doesn't it? 05:29 Yeah. And just let those arms lay back. 05:33 And feel the chest stretch there. 05:36 Okay, now we gonna sit forward, 05:38 and we're gonna bring it around, 05:40 and trying to pull our shoulder blades apart 05:42 as far as we can. Okay. 05:48 And now let's go back again, 05:50 just lay back, feel that stretch. 05:54 Don't yawn though. 05:57 Okay, now back forward and cross it over. 06:01 Pull your shoulder blades apart. 06:07 Okay, and relax. 06:09 Now we wanna work the upper back area. 06:11 And what we're gonna do that 06:13 is we just gonna reach out 06:14 as we're gonna shake somebody's hand. 06:15 We gonna grab our wrist 06:17 and we're gonna pull back, 06:19 try to squeeze your shoulder blade back and then reach out. 06:22 And when you come forward trying, 06:23 actually keep your back up against there, 06:25 but try and bring your shoulder forward, 06:28 so you feel that stretch. 06:29 Okay, now pull back and out. 06:33 Then we have to remember about bad backs 06:36 is 80 percent of them are not due to injury. 06:40 So, Ted, your's is actually little bit unique 06:42 because most of the people 06:43 haven't hurt themselves like you have. 06:45 They just have had, bad lifestyle, 06:48 they have bad posture, and that causes bad backs. 06:55 Often times, especially you see it, 06:57 men they loose the curvature 06:59 that suppose to be in a gluteus maximus area 07:01 and the curvature is now formed 07:03 on their abdominal area. 07:05 And that put somewhat out of posture. 07:07 It also causes a continuous 07:08 downward pull on their lower back, 07:10 and starts to cause problems. 07:12 And as you let the muscles go, 07:14 the atrophy, they get weaker 07:15 and the joints take more stress. 07:19 Okay, we're gonna do five more of those. 07:24 Once again we dictate how hard we're gonna work. 07:27 The harder you pull, 07:29 more benefits you can get out of it. 07:32 And one more time, good, okay. 07:33 Now switch over to other side. 07:35 Always important to stay balance, 07:40 whenever you training. 07:43 So whatever we do on one side, 07:44 we wanna do on the other side as well. 07:50 Nice steady pull. 07:53 Remember, we're adding 07:54 a resistance here as we do this. 07:57 The hand we're grabbing the wrist with, 08:00 is what we are given us, ourselves a resistance. 08:03 Ten more. Doing okay there, Ted. 08:08 Yeah. Good. 08:12 Five more times. 08:14 One, two, three, four, 08:20 last one and five, good. 08:23 Okay, now we'll stretched that out that, 08:24 we're gonna just bring arm up over the head, 08:27 keep it straight, 08:28 and just get a hold of that, and pull it across. 08:31 So you feel it, stretch by them through here. 08:34 Okay, all right. 08:39 Let's switch over the other side now. 08:42 Arm up, just bring it cross. 08:44 Good, get nice stretching here. 08:48 Okay, good. 08:50 Ready for more? Ready for more. 08:52 Okay, always important to remember on, 08:54 breathe into the nose and out through the mouth, 08:56 as you exercises, keep it good exchange of air. 08:58 What we gonna do, is we're gonna bring 08:59 our hands up like this, 09:02 and we're just gonna alternate pushing one arm up, 09:05 then the other, okay. 09:07 Pulling it up 09:09 and when one's going up, the other one's coming down. 09:12 This will help us stretch a little bit 09:14 and also bring the deltoids into play. 09:22 Okay, we wanna try go straight up over the head. 09:26 Good, there you go, each way up. 09:33 Each one you wanna push up high as you can. 09:37 Feel that stretch. 09:38 We gonna do ten more on each side. 09:43 It's two, three, four, good, five, 09:50 way up high, reach for the ceilings, 09:52 six, seven, eight, 09:58 nine, ten, good. 10:02 Now as our arms are down, 10:03 let sit forward just a little bit. 10:05 We're gonna roll our shoulder up 10:06 like that and bring them around. 10:09 So this is just a shoulder shrug, 10:11 we're doing here. 10:12 This is designed to work the trapezius muscles up 10:15 that come after neck and the also the upper back, 10:20 The trapezius muscles go all the away from your skull, 10:23 down to your 12 thoracic vertebra. 10:25 It's a very long muscle, 10:28 and needs to stay strong in order to have a strong back. 10:34 Okay, just do five more. 10:40 One more time. 10:42 Okay, now let's go the other way. 10:48 You're feeling up there, Ted. 10:50 You wanna bring your shoulders up as much you can. 10:53 As you bring them forward into the roll 10:56 and feel your trapezius muscle doing the work. 11:02 We'll have five more of these. 11:04 One, two, three, four, good. 11:11 Okay, now, we're just going to straight up and downward. 11:16 Like we're shrugging. 11:20 Once I saw a cartoon of a fellow doing the shrugs 11:22 and the gym teacher said, 11:24 why you do that really well? And he goes well, 11:26 I have been married for 30 years. 11:28 Because I'm used to shrugging my shoulders. 11:35 Five more. 11:40 last one, good, okay, 11:43 I'm gonna take an arm and pull it cross 11:47 and we gonna stretch that shoulder right. 11:49 And here little more towards your elbow, 11:51 pull, there you go just like that. 11:54 Okay. 11:56 Gonna hold that for about five more seconds, 12:02 and relax. 12:04 Okay, and switch. 12:06 Now whenever we stretch. 12:09 We're not trying to take our self to a position to pain. 12:12 We're taking to the muscles through a natural point, 12:15 where we wants to stop, 12:18 and we'll stretch it from that position. 12:20 As you get more flexible, 12:21 you'll find you'll be able to bring it even further. 12:26 One thing it happens as we get older 12:27 and especially we have pain, we stop moving. 12:30 When anything we do, is going to be very helpful 12:32 and that regards to that. 12:33 Okay, relax. 12:35 Okay, now we're work on our arms little bit 12:38 and the way we are gonna do that 12:40 is we gonna simply curl our arms up 12:41 and push back down like that 12:44 and we're gonna rotate and then down. 12:47 And we're supplying the resistance for our self. 12:50 So what we're gonna do this, we wanna act like, 12:52 we're in water. 12:54 And you're going-- you're resisting up 12:56 and you're going back down. 12:58 And up, and back down. 13:02 So wanna keep it slow 13:06 and we push down, we're gonna push down hard. 13:09 What we're doing here is we're working 13:10 both the bicep and the triceps, 13:12 as we do this particular exercise. 13:16 So when we come up, we're squeezing the biceps 13:18 and then we're pushing back down, 13:20 rotating the wrist and going way back down. 13:23 Any time your muscle works, 13:25 the antagonistic muscle, 13:27 also is in action 13:28 and so by doing this type of exercise, 13:30 even though it's not a high strenuous exercise. 13:33 You should able to do it quite a few repetitions. 13:35 But as you focus on flexing the muscles, 13:38 you will feel them. 13:40 Okay, you must try to keep your elbows on one spot, 13:43 but act like those elbows are just 13:45 bolted into the side of your body. 13:50 Push down, okay, just keep it going. 13:57 We're gonna try and do ten more. 14:01 It's one, each one, we want to push down hard. 14:05 Three, four, five, six, 14:13 seven, eight, two more, 14:18 and last one, good. 14:20 Okay, let just loose those arms shake up, 14:23 that's the best part. Relaxing, let those arms shake. 14:27 Okay, you feel your arms, pretty well and all that? 14:30 Feel Good. Okay, now we're gonna start working on the legs. 14:33 Since we're in the seated position, 14:35 it's gonna be a little bit difficult, 14:36 but we got some things we can still do. 14:39 And we gonna start by, 14:40 by squirting towards the edge of the chair. 14:43 We wanna pull one leg out, let me rotate here, 14:46 so we don't knock knees here. 14:48 Okay, we're gonna raise a leg up, 14:50 which can go up and down. 14:51 Okay, we're trying to do unison here. 14:56 And we're trying to do 20 of this. 14:58 These are just straight legs raises, 15:00 even though we're keeping our leg straight, 15:02 I think you'll find as you'll feel some stress 15:06 in the quadriceps here in just a few moments. 15:12 Then we need five more. 15:19 Okay, now we're gonna bend the knees slightly. 15:21 Just slightly, now we're gonna raise up again. 15:24 We're gonna keep the knee the same bend the whole time, 15:27 even though, we're raising it up and down. 15:34 Feeling that thigh a little bit. Yeah. 15:37 Yeah, he is not talking much, he must feel something. 15:42 Five more 15:47 and two more. Good. 15:50 Oh! Difficult. 15:53 Difficult, okay. 15:55 But it's also important as we start feel little bit fatigue, 15:58 it's important that we get some rest. 15:59 So what we're gonna do, just let you relax for a second, 16:02 nice deep breath, blow out, okay. 16:06 Deep breath, blow out. 16:12 One of the things about breathing is so important, 16:14 just go and keep going like down. 16:16 Is you want to get a good full breath of air, 16:18 one of the best things to do is make sure you blow it all out, 16:20 then naturally you're gonna take a nice full breath back in. 16:23 Getting lots of fresh oxygen in there will help, 16:25 though heart to relax a little bit, 16:27 it starts to slow down because what happens 16:28 when we stimulate the muscles, 16:30 We're creating more energy here 16:32 and the heart is trying to get 16:33 more oxygen and blood in that area 16:34 because there something is happening. 16:36 So as we relax, and rest, start taking lots of oxygen 16:40 then it allows that muscle to relax. 16:43 The body will relax, the heart will slow down, 16:46 and now we can start exercising again. All Right. 16:48 That's what we are after, okay. 16:50 Just put the other leg out. 16:51 Okay, we'll do the same thing again. 16:55 That's important to pace yourself, 16:57 because if you start to feel tired. 16:59 If you start to feel busy, you want to stop and rest. 17:02 You don't have to keep pace 17:04 with everything we're doing here 17:06 just because you see without towards that. 17:08 We can always build up to it. 17:09 I always have this philosophy, 17:11 we can always do more next time. 17:13 But you don't want to start too much, too soon. 17:18 Okay, we're gonna do five more. 17:20 I do feel it there. 17:21 Yeah, even though we're just keeping the legs straight, 17:23 it really gives you a good effect. 17:25 Now it happens it's very good for connective tissue as well. 17:27 Okay, let's bend the knees slightly. 17:30 Okay. That's the harder one. 17:32 That's a harder one, that's right, that's harder. 17:34 Now we're gonna do, of course, 17:35 is I'm gonna take note of the fact 17:36 that last one was pretty tough. 17:37 So after we do this, we're just gonna rest again. 17:43 Strong legs are gonna help that back though, 17:44 just think that way. 17:46 My back gonna be better. 17:49 That's what we're after. That's what we're after. 17:56 And two more. Okay. 18:01 And just relax out again. 18:03 Once again, we're gonna take some nice deep breaths 18:06 in through the nose, out through the mouth. 18:11 Expand that rib cage. 18:15 Two more times. 18:18 Now you've to stop breathing after this, 18:19 but we'll just take one deep one. 18:22 Okay. Now what we're gonna do is 18:24 we're just gonna pull that leg up, 18:26 and stretch it up towards us. 18:29 This will be an excellent one for the back, 18:32 because thehamstrings are key area for that. 18:38 We gonna hold that five more seconds. 18:40 That one is little easier, isn't it? 18:42 Little more comfortable. Yeah. 18:45 Okay, and switch, and pull the another one up. 18:53 Nice steady pull. 18:57 And five more seconds. 19:01 Okay, relax. 19:03 Now we're gonna bring the leg up like this. 19:07 And we're gonna pull in towards us, 19:09 so you should feel stretch back 19:11 into the gluteus little bit there. 19:15 And we're gonna hold that for about 10 more seconds. 19:20 Or pointing from the ankle, 19:22 we're filling it stretched to the hip area. 19:25 That hip area is very important area for low back. 19:29 Put your thighs right up into there. 19:31 You loose those hips, we've more back pain. 19:34 Okay, other side. 19:42 As you can see the beauty of this, 19:44 Ted as we can do this just sitting down in a chair. 19:46 That's right. 19:49 Okay, we gonna do 10 more seconds. 19:54 Well, it feels kind of good 19:55 after what you have been going through. 19:56 Yeah, it does. 19:59 Five more seconds. 20:03 Okay, good. 20:05 Now we gonna do Ted, 20:06 is we gonna put the heel into the carpet there. 20:09 And we're gonna contract the hamstringas far as we can. 20:12 Okay, now it's difficult to get range a motion here. 20:16 So what we're gonnado is, we're gonna bring it 20:17 just a little bit and tighten again. 20:23 And little bit more, flex it again. 20:28 We'll try to hold this for about 5 seconds each spot. 20:31 Now bring it in till it's flat, 20:33 but keep trying to pull back on your hamstring. 20:36 We're gonna hold that for five seconds. 20:40 Feeling good. 20:41 Other leg. 20:44 Now contract hard, in that hamstring area, 20:47 so it's like we're trying to pull 20:49 the carpet back if you could. 20:51 Okay, now lets move in, contract again. 20:55 Since we're not able to do the full range of motion, 20:58 by just moving the body to different positions, 21:00 we still get a good effect for the hamstring area. 21:03 Okay, move it again. 21:05 And the hamstrings are real key for back problems. 21:07 In fact, often times we find somebody's bad lower back, 21:09 they also have very tight hamstring. 21:11 Exercising your hamstrings will actually help loosen them up. 21:15 Okay, bring it back and pull. 21:18 When the muscles get snorted up 21:20 and it can cause all sorts of problems. 21:21 When we relax a muscle then we feel less pain. 21:25 And the best way to relax a muscle, make it tired. 21:28 Okay, let's go back out the other leg again. 21:31 And we're gonna pull again. 21:37 Then we're gonna hold up for about five seconds, 21:40 nice steady pull, okay, move it. 21:44 We do it in four different positions we can choose more. 21:46 But this is, this will be good for what we are after it, 21:48 it takes about 20 seconds in, get the leg back in. 21:52 O kay, and again move it. 21:55 Feel that contraction. 22:01 One more time, flat down, 22:04 and keep flexing the hamstring and pull your back. 22:07 Good thing to do it, you see both Ted and I doing it. 22:10 Is if you feel the muscles, you're suppose to be working, 22:12 it will actually help put your mind 22:14 where that muscle is and make it contract. 22:16 Okay, let's switch to the other side. 22:19 Hamstrings and other area that cramps up a lot on people. 22:23 Also they're moving, oh, my hamstring is cramping. 22:25 And once again it's true, 22:27 in fact, the hamstrings aren't used to work 22:28 through a range of motion 22:30 and somebody will develop a cramp. 22:32 That happen a lot to you? Yeah. Okay. 22:35 Just move it. 22:42 This is a good thing to do to help prevent that, 22:44 so it won't happens a lot. 22:46 Okay, move it again. 22:49 Feel that contraction. 22:51 You will feel those muscles contracted 22:53 pretty well there, Ted? Yeah. 22:54 Okay, one more time, put flat down and pull back, 22:58 nice steady pull. 23:03 And three more seconds. Okay, good. 23:06 Now we're gonna sit in forward in our chair, 23:08 we're gonna put the leg out 23:09 and we gonna lean forward into it. 23:11 We gonna feel that hamstring area stretch now. 23:15 Feel that back there. Yeah. 23:17 Okay, good. 23:22 Boys it feels good to stretch the muscles after workout, 23:24 stretching feels little bit better than actually doing it. 23:29 Okay, and five more seconds. 23:33 Okay, now switch. 23:36 Come forward, good. 23:43 I am really focus on what we're doing, 23:46 because if we don't feel in the right area, 23:48 then you're not getting a benefit out of the exercises 23:50 you are suppose to be getting. 23:55 Squeeze hard there, five more seconds. 24:00 Okay, relax. 24:02 Now sitting on the edge of our chair still 24:04 we're gonna put our feet back behind us. 24:06 And so it's little bit difficult to push our heels down. 24:10 Okay, try to push your heels down the floor as much you can. 24:12 Okay, now just go up on the toes and back down. 24:16 So what we're doing here is we're working the calf area. 24:22 We're doing this for the balance of strength. 24:25 Somebody might tune in 24:26 and say what's this got to do with training the back. 24:28 But as I mentioned earlier, 24:30 the whole body works together in harmony. 24:33 And if you don't strengthen the entire body, 24:34 you're gonna have problems. 24:37 So we don't wanna leave anything left undone. 24:41 So we'll make sure that all areas are covered. 24:47 Okay, let's go five more. 24:54 Two more. 24:57 Good. Okay, and just press that down 24:59 and just hold that stretch there. 25:04 Five more seconds. 25:07 Okay, good. 25:09 Now we're gonna do is we're gonna sit back in the chair. 25:12 And this is gonna be a little bit complicated 25:14 'cause what we're gonna try and do 25:15 is we're gonna push back in the chair 25:17 and try and contract the gluteus maximus the same time. 25:20 So pushing back at the chair, 25:22 and we're feeling the gluteus maximus contract 25:25 and then we're relaxing. 25:27 Now again push back and contract the gluteus maximus, 25:33 then back down, push back. 25:40 Okay and relax, 25:43 and push back, contract the gluteus maximus. 25:45 For those who may not know 25:47 the technical name of those muscles it is what you sit on. 25:49 Okay, relax. 25:52 Okay and back, contract the gluteus maximus. 25:58 Okay, down, and up, contract 26:04 and down and two more. 26:06 Up and down, last one, 26:11 contract the glutes and down. 26:16 Okay, now we're gonna do, 26:17 is we're gonna crunch forward like this, 26:21 and lay back. 26:22 Okay, now lean back and blow out, 26:26 and crunch forward and back. 26:33 Good. 26:34 And back, blow out, 26:40 again each time you come forward you wanna try 26:43 and push the low back into the chair 26:46 and try and draw the abdominal wall in. 26:49 Abdominals, and the low back, and the gluteus maximus, 26:52 they all work together to stabilize. 26:59 Often times the people say, how do I get a stronger back? 27:02 My first comment is get your belly button 27:03 closer to your back bone 27:04 and that's the first sure way of making your back stronger. 27:09 Okay, let's do ten more. 27:19 Good. 27:23 Okay. 27:35 And we're gone to the last two. 27:42 Okay, good. Thanks a lot, Ted. Well done. 27:46 Remember Philippians 4:13 says, 27:48 "We can do all things through Christ who strengthens us." 27:50 God bless you, and we will see you next time. |
Revised 2014-12-17