Body and Spirit

Fibromyalgia

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Patricia Juarez, Tammy Larson

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Series Code: BAS

Program Code: BAS000045


00:02 The Following program is designed
00:03 to demonstrate simple workouts that you can use
00:06 to improve your health.
00:09 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 If you or anybody you know has experience fibromyalgia.
00:18 You want to stay tune for Body and Spirit.
00:20 That's our topic for today.
00:51 Hello, I'm Dick Nunez, Wellness Director
00:52 of the Black Hills Health and Education Center.
00:54 Welcome to Body and Spirit.
00:57 One of words we hear a lot of today
00:59 in the medical community is fibromyalagia.
01:01 Those who suffered is no laughing matter,
01:03 its a very painful deal
01:05 and often times people feel really hopeless
01:07 and don't know what to do.
01:09 The Bible tells us that all things work together for good
01:11 for those who love the Lord.
01:12 It may not mean that everything
01:13 is going to be good,
01:15 but it means that all things are worked together for good.
01:17 So even though we might experience
01:18 the pain of fibromyalagia.
01:20 There is hope for us,
01:21 lot of things we can do to make our lives more bearable.
01:24 So we're gonna focus on that today
01:25 with our exercise program.
01:27 Showing you things you can do
01:28 even though you might suffer from this disorder.
01:31 So let's get started.
01:32 Today helping me out will be Tammy and Patrisha.
01:40 And we brought our chairs out today
01:41 because when people have a condition like fibromyalgia.
01:44 Go and have a seat ladies.
01:46 It's difficult for them to move a lot
01:48 'cause it's just a nondescript irritation
01:50 throughout the body.
01:51 You can't actually move in become very frustrating.
01:54 So people who have fibromyalgia
01:56 have to be very careful not to over extend themselves
01:59 or they can make themselves worse.
02:00 So we're gonna start very easily today.
02:02 We're gonna start by just widely
02:04 squeezing our hands together.
02:06 Okay, let's put in a prayerful position
02:08 and those who have fibromyalgia
02:09 feel like they need to do a lot of that
02:10 because of the pain they had.
02:12 Okay and let's just squeeze to a comfort position.
02:14 Okay, rotate out, let's get some range of motion
02:17 just coming out and bringing back.
02:21 Let's just go back and forth.
02:22 That's very important for those who have fibromyalgia
02:25 to keep in mind that you don't want to press too hard.
02:27 For those at home they still want to follow
02:29 on with the workout and don't have fibromyalgia,
02:31 then by all means go ahead
02:33 and press hard and get the most out of the workout,
02:35 because even though we maybe doing
02:37 the modified program up here on the stage,
02:40 bottom-line is this exercise
02:42 could still be good for everybody.
02:43 So reach way out.
02:46 Still important to get the range of motion.
02:50 Exercise is such a key component for fibromyalgia
02:53 which falls into classification disorders
02:55 and notice autoimmune with the body basically
02:57 is it attacking itself for some reason or other.
03:01 So we want to try and strengthen the immune system.
03:03 And exercise is a great way of doing
03:05 that because even though it may not be
03:06 the most comfortable thing we ever do.
03:08 After we're done with it, we usually feel better, right?
03:11 All right, okay.
03:12 Now let's turn our hands like this
03:14 and let's go cross back and forth.
03:17 Okay, trying to get a good range of motion there again.
03:24 Okay, once again for those with fibromyalgia
03:26 they're not gonna be pushing too hard,
03:28 but for those without go ahead and push away.
03:32 Also in that condition of fibromyalgia
03:34 often times going along with that
03:36 you find chronic fatigue syndrome.
03:41 And exercise has been found
03:42 be very helpful for that as well.
03:44 But we want to make sure we don't over stimulate,
03:46 because if we push too hard, we can make it worse.
03:53 Okay, good. So what we're gonna do is
03:55 we're gonna do a variety of motions today
03:57 just to try and help us to get the effect
04:01 we need from exercise without over stimulating.
04:04 So we're gonna do some shoulder work now,
04:06 so just put your arms out to the side
04:08 and raise your arms up and back down.
04:13 Okay, more important is we don' t hit here.
04:15 Okay good. Once again we just work on the range of motion.
04:25 For you at home you want to use dumbbells
04:29 or some type of weights in your hand,
04:30 you can increase your resistance.
04:33 For those who have fibromyalgia
04:34 I would certainly not recommend that
04:36 until you find out how you do off with the basic exercise.
04:40 When people have fibromyalgia
04:42 as they start getting stronger,
04:43 they find they can go with more resistance
04:46 without hurting themselves.
04:47 We want to be very careful
04:48 about the negative aspect of the training,
04:51 so we're not gonna be bringing towels
04:52 or any other type of exercise equipment out here.
04:54 We simply gonna be doing range of motion.
04:59 Okay, now bring your hands up to this position,
05:02 we're gonna push up over the head.
05:09 And if you are finding fibromyalgia
05:11 as you're doing this exercises,
05:12 if you feel like you need to stop and rest, please do.
05:17 We find that people with fibromyalgia
05:19 sometimes will have better days
05:20 and others for no particular reason
05:22 which often times can be very frustrating for them.
05:25 Let's do just a couple more here.
05:30 Okay, let's put our arms out now.
05:33 Now we're just gonna move in arms back out
05:36 to the side and back to the front.
05:39 Good. Once again we're just trying to do
05:43 a variation of movements, try and create circulation.
05:50 Exercise is greater producing endorphins
05:52 which give a sight your thought feeling
05:54 which in turn will help strengthen our immune system
05:57 that's what we are after.
05:58 Stronger immune system will mean less pain and irritation.
06:05 Okay, let's do ten more.
06:09 Remember to think about your postures as you're doing this,
06:11 you will be sitting up nice and straight,
06:14 chest up, xiphoid process up.
06:18 Make sure you breathe into the nose out through the mouth.
06:23 Okay, one more time.
06:26 Okay, I want you just to clasp your hands like this,
06:29 we're gonna come up over the head and then back down.
06:34 Okay, stretch back, come back down.
06:37 This is a modified pullover.
06:42 And this will be designed to help the upper back area,
06:47 as you work this rotation.
06:51 You can also do this sitting mode than incline
06:54 where you can force yourself to pull more
06:57 or put some weight in your hands
06:59 and that will help as well.
07:04 Okay, let's do ten more.
07:10 It's three, good. Good posture each time, four.
07:18 Get the arm straight.
07:21 Six and seven, three more times,
07:28 eight, nine, one more time, okay.
07:34 Now we're gonna do our stretch from that area
07:36 where we're gonna reach up over the head
07:38 and grab the elbow and pull, not too much.
07:41 Somebody with fibromyalgia
07:42 we don't want to get too carried away
07:43 in how hard we pull.
07:45 Just want to stretch the area till it has flexibility.
07:48 We don't want to create irritation at all.
07:51 You're gonna hold the stretch for about 10 to 15 seconds.
07:55 You got about five more seconds.
07:58 Are you ticklish? Okay, switch.
08:05 Okay, just try and bring it back little more there Tammy,
08:07 you might want to take it from about it here we go,
08:09 this way, good.
08:11 No wonder we can see you still.
08:17 Okay, five more seconds.
08:22 Okay, good. Now what we're gonna do
08:25 is we're gonna do a combination of curl exercises.
08:27 I want you to just put your arms out to the side,
08:30 have the palms turned up
08:31 and you're just gonna curl your arms up
08:33 and then back down, good.
08:37 Once again we're just looking to range of motion there.
08:40 We're gonna try to do 20 of those.
08:43 For those at home
08:44 you can be using a weight to help assist you.
08:48 Once again this exercise are still basic exercises
08:51 that we all do, all very, very, very beneficial.
08:54 However we can modify them as far as how hard we go
08:57 by how much resistance we put to them.
08:59 So right now we're just doing range of motion
09:01 because that's what people with fibromyalgia need.
09:04 Okay, we got about five more to do.
09:12 Okay, now we're gonna modify our curl.
09:14 We're gonna reach out
09:15 and we're just gonna flex the arms down like you saw.
09:18 Keep the elbows up, flexing arms down.
09:22 Good, good, you want to make sure you keep the,
09:26 the hands turned in as you do that, good.
09:31 Act like you're a bodybuilder.
09:34 There you go. Keep it going.
09:41 Reach all the way out.
09:43 That's a very important aspect of this,
09:44 you want to make sure we get good full range of motion.
09:52 Okay, we're gonna do seven more.
09:55 One, two, three, four, five,
10:07 good, two more, six and seven.
10:12 Now what we're gonna do is we're gonna have our elbows
10:15 out to the side, want to make sure
10:17 you have enough room clear the chair.
10:19 I want you to push down and then come back up,
10:23 and each time you push down
10:24 I want you to think about flexing your triceps hard,
10:26 so you want to make your arms
10:27 go straight as possible to body.
10:31 Flex your triceps at the bottom and back up again.
10:34 Once again we're just encouraging range of motion.
10:38 And dictate how hard you want to go.
10:44 We want to change your comfort range.
10:47 The philosophy I always go with as you can always
10:49 start too easy because you can add more.
10:52 But if you start too hard I've seen people come out
10:55 and beat themselves up the first day
10:58 and it takes them two weeks just to get back
11:00 to where they were before they started.
11:02 And we have people come for wellness program
11:04 for a two or three weeks.
11:05 If we beat them up like that I'll spend
11:08 the whole time just getting them back to where
11:09 they were when they started when they came in.
11:11 Now we don't want to do that, it's not very successful.
11:13 So we want to start gently and then work our way into it.
11:17 It's a good range of motion, push down.
11:21 Okay, let's do about five more.
11:29 And two more, push down, last one.
11:35 Okay, let's just bring your arm across
11:36 and stretch the shoulder area.
11:44 Five more seconds. Okay, switch it.
11:52 Once again with fibromyalgia
11:53 we don't have to push too hard,
11:56 just a nice easy stretch.
12:01 Okay, now we're gonna go of to the legs.
12:05 When you deal with fibromyalgia
12:06 its very important to be able get around and move around,
12:09 but we also have to be careful about how much we do.
12:11 So we're gonna take one leg at a time
12:13 and I want you to brace your hands underneath your leg,
12:16 we're gonna extend the leg out and bring it back.
12:18 Once again looking for range of motion,
12:20 we're going to do extensions and back, good.
12:24 Now reason why we've got our hands underneath our leg
12:26 is the length of the chair is not long
12:28 as to be able to bring the leg back
12:30 comfortably without bracing it up little bit,
12:32 so we're gonna do that.
12:34 We're gonna try to do 20 times,
12:35 each time at the top you try to flex the leg
12:39 as much as you're comfortable
12:40 with and then pull it back down.
12:43 Good keep going.
12:49 Ten more, its one, way up high till you're fully extended.
12:55 Three, four, five, good, six, seven,
13:06 eight, nine, one more time, ten, good.
13:12 Okay, let's switch legs now.
13:15 Okay, same thing.
13:24 Feel the extension all the way straight to the top.
13:29 And you dictate how hard you work
13:31 by how hard you contract the thigh at the top.
13:35 Let's do ten more.
13:38 You're popping? Probably.
13:44 Good, four more.
13:52 Okay, I want you to put both legs out straight now.
13:57 Now what I want you do is turn your toes out,
14:00 now bring it back in, okay, and out.
14:04 You get your feet part just a little bit,
14:05 so you can get little more range of motion coming back in.
14:07 Okay, so we want, there you go
14:09 turn all the way out and then turn in.
14:12 Okay, so you might get your feet apart just little more,
14:15 and then we come back in, do like that okay, good.
14:18 Good, keep it going.
14:22 Go to comfort on this.
14:25 If you have to put your legs down that's okay,
14:27 its up to you keep going.
14:33 We're gonna try to do 20 of these,
14:34 its 10, 11, 12, 13, 14,
14:44 15, 16 good 17, three more, good.
14:53 Okay, now I want you to skewed up,
14:54 so you're on the edge of the chair,
14:57 take your toes in behind you little bit, there we go.
15:01 Now I want you to push way up under the toes
15:04 and try to flat them down as much,
15:05 and you go stretch back good, up and down,
15:09 so we're gonna do a modify calf weights.
15:12 So encouraging the range of motion
15:15 without too much stimulation.
15:20 It wouldn't--it just not gonna take somebody very long,
15:23 if they do this exercise routine on a regular basis
15:25 to get where they can do more intensified workout
15:28 and that's the whole goal to get somebody
15:30 at least doing some movement
15:32 because often times people do actually nothing
15:34 because they feel like anything
15:35 they do is gonna hurt so why even try.
15:38 But if they start with this exercise
15:40 even though it might seem very simple
15:42 it won't be too long before now
15:43 we can make a more and more and more intense.
15:46 And the stronger they get,
15:48 the better they can become and the more
15:49 they can be able to do without experiencing pain.
15:52 So let's do ten more.
15:56 Good, you're looking good.
15:59 And five more times.
16:04 Two more.
16:08 Okay, so back in the chairs.
16:11 Now what I want to do
16:12 is I want to have your hands on your abdomen
16:15 and we're gonna crunch forward,
16:17 we're gonna do an abdominal crunch
16:18 just sitting in the chair and then back. Okay, good.
16:29 Okay, you want to push the lower back
16:31 into the chair each time you do it.
16:34 There, that's better.
16:36 So you want to feel yourself crunch over
16:38 and remember you want to exhale
16:41 as you come forward on this.
16:44 Exhale good.
16:50 Another thing we find very helpful
16:51 for people with fibromyalgia,
16:53 if they will take in a lot of fresh fruits and vegetables,
16:57 sometime very helpful for helping immune system.
16:59 Also drinking a lot of water,
17:01 keeping the body flushed out very beneficial,
17:04 where it deals immune system problems like fibromyalgia.
17:08 Okay, let's keep it going.
17:18 Let's do seven more.
17:25 Five more, good.
17:27 Keep drawing in each time you do it,
17:29 you should be feeling your abdominal.
17:35 Two more.
17:38 Okay, so slide to the edge of chair again.
17:43 Now we're going to just, just put the hand up
17:46 and we're gonna do a rotate trunk rotation.
17:48 Okay, turn into back round.
17:56 We just gonna do some range of motion with this.
17:58 We can induce and try to do 20 each way.
18:00 There's three, four, five,
18:10 good keep it going.
18:11 Remember we don't want to do the side bends.
18:14 Often times people will take heavy weights
18:17 and put them in their hands
18:18 and they will trip to the side.
18:20 What they end up doing is building the external obliques
18:22 and making their waist even wider.
18:24 I don't think we want that, do we?
18:26 No, we don't, okay.
18:28 So we'll stay with the rotations instead.
18:32 Okay, I think that's 12
18:33 and we're gonna do eight more.
18:36 There's one, two, three, four, five
18:48 and we're gonna do three more, six,
18:54 seven last one coming up eight, okay good.
18:58 Now we're gonna do is we're gonna lay on the floor
19:01 and we're gonna do some easy stretches.
19:02 I'm gonna slide the chairs back for you.
19:04 Okay, go ahead and lay down on the floor there.
19:11 And once you lay on your side,
19:13 you're just gonna make yourself comfortable there.
19:15 I want you get a hold of an ankle
19:17 and pull the quadriceps back and stretch that.
19:21 Okay, it's a nice easy stretch.
19:26 You hold that for about a ten or fifteen seconds time period.
19:36 Okay, let's turn over the other side now.
19:47 Okay, on the stretch very important
19:49 is to pull to a point where you feel it stretching
19:53 and must not go into a point of irritation.
19:57 It's a nice general stretch.
20:03 Okay, let's lay on the back.
20:07 Let's pull a knee up towards the chest.
20:13 Good, just feel that stretch.
20:20 Again we're gonna hold for about 10 to 15 seconds.
20:28 Okay, switch legs.
20:36 Should be feeling this back in the gluteal hamstring tie in.
20:51 Okay, good.
20:53 Okay, let's come back upon the feet.
20:57 Okay, we're gonna stretch inside the thigh now.
20:59 We just gonna step out to the side.
21:02 You feel stretching for there.
21:13 Okay, now we're gonna rotate, move to the other side.
21:25 Okay, now let's go back again.
21:31 You feel that stretch in the inside of the thigh.
21:38 And rotate to get back over here.
21:49 Okay and relax.
21:51 Okay, let's stretch the calf.
21:53 Switch back press the heel little forward.
22:03 You feel the stretch in the back
22:04 of the calf Achilles tendon area.
22:13 Okay, let's change.
22:18 Feel that stretch again.
22:26 Go for five more seconds.
22:31 Okay, good okay.
22:33 Now we're gonna do is we're gonna roll the shoulders.
22:38 Nice and gentle all the way up and around.
22:49 It's been working in the muscles up
22:52 around the neck, upper back.
23:04 Let's do five more.
23:14 Okay, let's reverse it come to the other position.
23:17 Come around and grab the shoulders way up
23:21 and just feel around, good.
23:31 Its again we're just working range of motion.
23:35 Way up high bring it around.
23:46 Two more.
23:50 Okay, now with our hands in front of us.
23:51 We're just gonna pick them up like this and back down.
24:00 This will be working in the trapezius area again
24:02 the muscles of the neck and the shoulders.
24:09 This will help us to make sure the muscles around the neck,
24:12 so we turn and look in very well conditioned
24:18 and less likely to be injured or irritating.
24:22 Let's do ten more.
24:35 Okay, five more.
24:43 Good, two more.
24:48 Just picking up. Good.
24:50 Okay, now we're gonna do
24:51 is we're gonna turn on catch the side.
24:56 Feel the stretch on our neck.
25:02 Okay, let's turn at the other way.
25:10 And back to left again.
25:19 Okay, back to the right.
25:25 Okay, good.
25:26 Now from standing position
25:27 we go and do little rotation from here.
25:38 Okay, back again. Turn.
25:48 Let's do three more.
25:52 There's one and two, one more time, good.
26:07 Okay, okay, thank you ladies.
26:14 What we just did is a, a very limited sample
26:17 of what is possible for those with fibromyalgia.
26:19 Often times at our health facility
26:22 we have people come in with fibromyalgia
26:24 and other autoimmune disorders
26:26 and they ask what can possibly to be done.
26:28 Well, there's many things.
26:29 Various treatments can be very helpful
26:31 for helping fibromyalgia, contrast showers, massages,
26:35 anything that's going to stimulate
26:37 the immune system will be very beneficial.
26:39 Getting on a proper diet, eliminating foods
26:42 that are gonna be really empty calories,
26:44 refined food specially I would really
26:46 stay away from or high fats or high protein diets,
26:49 things are gonna tend to weaken the immune system.
26:51 Want to make sure we get lots of fruits and vegetables
26:54 at least five to six servings
26:55 of raw fruits and vegetables everyday.
26:57 The average American slips way down on that.
26:59 They only get serving raw fruits and vegetables
27:02 every seven to fourteen days.
27:03 Another key component for the immune system
27:05 and fibromyalgia is getting plenty of rest,
27:08 going to bed at a consistent time,
27:10 waking up at a regular time
27:12 and getting adequate amount of sleep at the proper time.
27:15 Often times people who get this type of conditions
27:17 are those who have to put in crazy hours.
27:20 One night they were staying up until after midnight
27:22 and next night they are going to bed at 8 o'clock
27:24 and it really throws their body off.
27:26 So with fibromyalgia we can make our lifestyle
27:29 much more regulated along with getting this regular exercise,
27:33 the full range of motions
27:34 so forth we can do some great things
27:37 and really reverse this condition.
27:38 And also we do all this things for the glory of God.
27:41 Remember that He wants us to be healthy
27:43 and then if we keep focus on the fact
27:44 that all things do work together for good
27:46 for those who love the Lord.
27:47 He claimed that promise we took him to bury.
27:50 God bless you. We'll see you next time.


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Revised 2014-12-17