Body and Spirit

Migraine Headaches

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Omar Mosquera, Jonathan Hopkins

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Series Code: BAS

Program Code: BAS000121


00:02 The following program is designed to demonstrate
00:04 simple workouts 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 Migraine headaches plague many people
00:16 and they don't know what to do about it.
00:17 The good news there is hope, stay tune for
00:20 Body and Spirit and find out what.
00:47 Hello, I'm Dick Nunez Wellness Director of the
00:49 Black Hills Health and Education Center.
00:51 Welcome to Body & Spirit.
00:53 Have you ever suffered pain so bad you just feel
00:55 like life is no worth living.
00:57 Those who suffer from migraine headaches
00:58 certainly know what that feels like.
01:00 But the good news, there is hope.
01:02 There are things you can do, will they be your diet
01:05 or getting into some good treatments
01:08 or getting into regular exercise program.
01:10 Stress certainly can be a cause of migraine headaches
01:13 and exercise is one of the best ways to reduce stress.
01:16 So, we're ready to get start with our program
01:18 and as we do that we'll talk more about
01:19 migraine headaches. Helping me out today
01:21 will be Jonathan Hopkins, who is the fitness trainer
01:24 from the Black Hills Health and Education Center
01:26 and Omar Mascara, who also works at the Black Hills
01:28 Health and Education Center as a massage therapist
01:32 and so we're gonna do some work here.
01:33 First thing we do is loosen up.
01:35 So, we just kind do some nice arm circles here and
01:39 get our body loosened up and ready for good workout.
01:43 Whenever you think of migraine headaches,
01:45 we think of tension and pressure
01:47 and by doing exercise we start to increase circulation
01:50 to the entire body and help moving the blood
01:53 away from the brain, where it's getting too much,
01:56 which is causing the problem back,
01:58 there you get basal dilation of the arteries
02:00 going up to the head and it starts cause lot of pain.
02:04 Okay, good, let's go the other direction now.
02:07 Up and around and up and around, up and around.
02:15 If you feel your shoulder is popping
02:16 and clicking a little bit while you do this
02:19 that's not totally a natural and hopefully
02:21 as you continue exercising that will start to diminish.
02:26 Okay, go and relax. Now for migraine headaches,
02:29 we don't wanna create a lot of stress and pressure.
02:32 So, what we're gonna do is, we are gonna take a nice
02:34 and gradual. We're gonna push our hands together
02:36 and push out and draw back in and out and back in
02:44 and out and back in and out and back in.
02:52 Let's keep going, let's do 10 more of those,
02:56 whenever we deal with migraines,
02:57 if you get down in the floor and do lot of things
02:59 like pushups or lot of straining
03:01 then you can actually increase that intracranial
03:03 pressure and that's not gonna help over trying to
03:05 accomplish with the migraine headaches.
03:08 So, by just doing a nice gentle exercise program,
03:11 which will help relive stress and get the body moving
03:14 it should be help that out considerably.
03:17 Okay, where we're Jonathan? Eight.
03:18 Eight, 9 and 1 more time 10, now we're gonna go up
03:24 with it. So, let's pushup and bring it down and up
03:31 and down, and up and down, and up and down, and up
03:41 and down, and up and down. Let's do 5 more and down,
03:49 and up and down, and up and down, and up and down,
03:59 2 more, up and down, and up and down, good.
04:06 Now we're gonna put the hands behind the head,
04:08 when we stretch out, we gonna put this
04:10 push elbows way back.
04:16 Okay and bring it across,
04:18 hold the shoulder blades apart.
04:25 Okay and back behind the head again,
04:28 push your elbows back, hold it.
04:35 Now, let's bring it crossed,
04:40 hold it for few more seconds and now let's relax.
04:44 Okay, what we're gonna do is we're gonna do some work
04:47 for our shoulders and try and make the trapezius
04:50 areas relax and so we're gonna do it's like an up
04:52 like row exercise except we are not gonna use weights.
04:55 We're gonna come up, elbows up and then back down and
05:01 up and back down, and up and down, and up and down,
05:10 and up and down, good keep going.
05:16 When you do this, you wanna try and get a full range,
05:18 get up and go all the way down,
05:21 up and all the way down, and up and all the way down,
05:27 and up and all the way down. Let's go 10 more, it's 1
05:34 and up and 2 and up, 3, good, up,
05:42 try and feel in your trapezius area.
05:44 So, when you are going up and down,
05:46 we should feel it right in through here.
05:49 Each way down, away down. Nineteen.
05:58 Nineteen, okay 1 more time and up and down.
06:02 Okay, now we're gonna come into the centre here.
06:05 We're gonna raise your arms up and ready to come down
06:09 and we're go up and down, and up and down.
06:16 This is again is to work the shoulders
06:18 and still hit the trapezius area.
06:23 It's called ladder raise exercise,
06:24 if you want to use weights make them more difficult
06:27 you can, again if you are suffering from headaches.
06:31 You wanna take it gradually, you can always add more.
06:35 But for right now, we want to take it easy
06:36 and allow you to feel good about your exercise.
06:40 Exercise is a stress in itself, but if you do it
06:44 mildly enough it actually is a good stress
06:46 and helps your body deal with stress hormones much
06:48 more affectively and stress certainly can cause
06:51 a lot of problems and our thought processes
06:52 and how we react to things, can also effect our health
06:55 in a great way and it's not always a good way,
06:58 it can be a very bad way. But fortunately positive
07:01 thoughts can actually improve our health.
07:03 It's been found scientifically
07:05 that if we have a regular prayer life
07:06 and a Bible study life that you've better health
07:10 and that's been scientifically proven. 21.
07:12 Okay, let's go 4 more, should be starting to
07:18 feel your shoulders little bit down,
07:20 that's a good thing, that's way after 1 more time,
07:24 okay up and down, good. Now we're gonna stretch
07:27 the shoulder out by bringing arm across and pulling.
07:32 As you do that, you should feel it stretch right
07:35 and through here. We wanna hold that stretch steady
07:38 for around 15 seconds and then will switch over the
07:41 other side. Okay, we down to our last few seconds.
07:49 Feel that Omar? Yeah.
07:51 Very good, okay let's switch.
07:57 When you doing this don't try and just rip on your arm,
08:01 pull and feel it stretch, stretching should not be
08:04 painful or uncomfortable. You should feel,
08:07 feel very pleasant actually and should have make help
08:09 with the relaxing feeling. So, we're just try and do
08:12 stretch the shoulders out and we're just couple more
08:14 seconds. Okay, let's go and relax,
08:17 alright we're gonna step out with our left foot.
08:20 We're gonna reach out with our right hand,
08:22 we're gonna grab hold then we're gonna pull back
08:25 and reach out and pull back and reach out;
08:28 on this exercise we are gonna do 20 on each side,
08:31 what you are trying to do is you are trying to squeeze
08:33 your scapula back, let's bend over just more Omar here,
08:36 there we go. You wanna draw your shoulder blade back
08:40 and then reach it out, draw it back and reach it out.
08:44 It's a very complex never come muscles back there.
08:47 You have sixteen muscles attached on each side
08:49 of your scapula and it has very diverse range
08:54 of movements and so it has to be trained properly.
08:57 That will also help your postures get you standing
08:59 up straight in, the good posture will also help
09:01 alleviate headache situations.
09:03 15. 16. Okay, we got 4 more to go, there is 1 and 2
09:14 and 3 and 4, good let's switch the other way.
09:19 Step out, okay left hand out, and grab hold.
09:23 Let's pull back and reach out,
09:27 now when I was working in the athletic clubs
09:28 we had women come to our program.
09:30 We're teaching there and she would have migraines
09:32 for quite sometime and she was taken a beta-blocker to
09:36 get rid of them and made a gain 20 pounds.
09:38 So, she wanted to get off that,
09:39 so she went with the vegetarian diet
09:42 and right away her headaches disappeared.
09:45 A year later her doctor asked how many migraines
09:47 she had in the past year, she said only three,
09:49 goes out, it's wonderful the medications working
09:51 beautifully, she goes I stopped taking that
09:53 after the first two weeks and he you wanna know
09:55 what she done, she's started to become a vegetarian
09:58 and insisted that she have a blood workout.
10:00 Because certainly everything was all meshed up now,
10:02 but when she had the blood workup done
10:04 they found amazingly that everything was perfect.
10:07 Nineteen. Okay, 1 more, good, now let's put the arm up
10:11 over the head and stretch this way and the interesting
10:15 thing about her three headaches she had.
10:17 One was the New Years day, the next one was a day
10:22 after her birthday and the other one was a day
10:24 after Anniversary. So, guess what, she cheered
10:28 on those days that's why she had the headaches
10:31 and she realized there was a definite cause
10:32 and affect because lot of people have sensitivity
10:35 to things they eat and one of the things that can cause
10:37 our migraine headaches is cheese and lot of people
10:39 don't realize that, they will have cheese
10:41 and get migraine headaches. Okay, let's switch over,
10:43 now I hate to say this ladies,
10:47 but some people react to chocolate and
10:49 get migraine headaches and I know that's can be bad
10:51 news for lot of women if they think chocolates would
10:53 give them migraine headaches,
10:54 but so where it is. Okay, let stretch hold
11:01 that for about 5 more seconds. Okay, very good,
11:07 now we're gonna work our arms in the way we are gonna
11:09 do this is we're gonna turn our one hand up,
11:13 grab with other hand on the wrist and there we crawl
11:16 our arm and down. We're gonna do 20 on each
11:20 side there; you might wanna reach out
11:22 just a little bit in front of you.
11:24 That will allow you to get a full range of motion,
11:26 you wanna try and get your arm all the way out
11:28 and all the way out and it will guide this how strong
11:31 you are. You still should be able to get a good
11:34 workout here, I really make myself work,
11:38 I can still get a really good training effect.
11:40 But for migraine headaches, we're not interested in
11:42 getting that bearing down feeling.
11:44 We just want to get range of motion in movement.
11:50 Where we're at there Jonathan? Fifteen.
11:52 Fifteen, okay let's go 5 more here. It's 1 and 2
11:59 and 3, 2 more and 4, 1 more and 5, good.
12:06 Okay, let's go the other side, left arm out,
12:09 grab the wrist with the opposite hand,
12:11 crawl up and out, and up and out, and up and out,
12:17 okay very important on this exercise to keep your
12:20 palm up. So, your hands what's called the supinated
12:23 position that gives a maximum simulation on the biceps
12:27 and then you wanna get that good reach out
12:29 and then a good contraction all the way up
12:31 and think about the muscle you're working
12:33 so in this case we're working the biceps
12:35 and yes its okay to work biceps same for you ladies.
12:38 You're not gonna get rippling, bulging biceps.
12:40 You're not gonna start looking like a man
12:42 because we've to turn up from man to look like man
12:44 and so we've to work to develop muscle and that's
12:47 you can do a lot of training and still be okay.
12:49 Seventeen. Seventeen, 18, 19, 1 more time and 20,
12:57 good, whenever we train muscles,
13:00 we need to train the opposing muscles as well.
13:02 So in this case, we just train biceps
13:04 and that we're gonna work on the triceps.
13:06 So, we're gonna do that by taking one hand like
13:08 we do in the chop. We are gonna bring the other hand
13:10 up to block it, to give the resistance.
13:12 We're gonna push out and bring it up,
13:16 again while you doing is, one you might wanna come
13:18 out to the front little bit to allow you to get a
13:20 full range of motion and we're gonna do 20 on each
13:23 side there. Keep your elbow locked into one spot
13:28 just like somebody has taken a big bolt
13:30 and just bolted your arm right in,
13:32 that one feel good with it? Okay.
13:39 Good, keep going. How do you say ouch, in Spanish Omar?
13:42 Ouch, ouch. Oh, I know some Spanish then,
13:46 good, keep going. Fifteen.
13:51 Good, keep the elbow one spot, there you go, good.
13:57 Nineteen. Nineteen,
13:58 we got 1 more to go and 20. Alright, switch sides,
14:04 okay, push out, good, push out, push out and keep that
14:12 elbow one spot. There you go, that's better,
14:16 keep those triceps come alive Omar that's good.
14:19 Make sure, you keep breathing
14:20 when you do exercise into the nose out through the mouth
14:23 it's preferable. Don't hold your breath at all;
14:26 we don't want to increase intracranial pressure
14:28 while we doing our exercise. Don't strain too much,
14:32 make it an enjoyable experience. You find,
14:34 if you enjoy your exercise, you much more have to stay
14:37 with it then if you make it a hard,
14:39 hard task that you dread. Sixteen
14:43 Okay and there is 17, and 18, 2 more, 19 and 20.
14:54 Alright, let's go and shake it out.
14:57 Now, let's move up to the neck area
14:59 because that's also an area that tends to create
15:02 problems, when people may get lot of stress up there.
15:05 So, we're gonna look down at the floor,
15:07 we're gonna look up, we're gonna look down,
15:11 we're gonna look up, and down, and up and down,
15:18 and up and down, and up and down and up,
15:25 keep going. Let's do 5 more and 3 more and last 1.
15:39 Okay this next one be little more difficult
15:40 and I want you to tip your head to this side
15:42 and when we tip this side you should feel stretch
15:44 the trapezius area and we tip the other way
15:50 and let's go to this side again and turn
15:57 and the other way, as you doing that you might feel
16:03 little popping and grinding in your neck area and turn.
16:12 You feel stretch each time, you wanna feel stretch
16:14 in your trapezius and the trapezius are the big
16:17 muscles here, it come right off the neck and go down.
16:22 Make a big diamond shape in your back,
16:25 starts up here at the occipital protuberance
16:27 in your skull and goes all the way down to T12,
16:30 it's a very large muscle. Okay, go and relax,
16:33 now just turn your head to this side.
16:37 Okay, just go and relax there, just turn your head
16:38 to the side, let's turn the other way and turn and turn
16:46 and turn and turn, 2 more each way, turn and turn,
16:53 1 more time, turn and turn, good. Alright,
17:01 now one thing we need to do with people with migraines,
17:03 we need to get as much blood down low as we can.
17:06 So, just spend little time working in our upper body.
17:08 So, now we need a good dose of
17:10 blood down to our lower body.
17:11 We're gonna warm up little bit with our lower body
17:14 by just stepping out to the side
17:16 and now we're gonna shift back the other way
17:18 and shift. As you do this you should feel it
17:24 in your adductors, nice gentle shift
17:30 and also while we doing it we should start
17:32 to feel in our quadriceps, as we start warming them up
17:37 for some more excitement.
17:41 Let's go 5 more each way, there is 1, and 2,
17:51 and 3, and 4, 1 more time and 5, good. Alright,
18:02 we again do some squats now.
18:04 We're gonna do these very gently,
18:06 so won't be too laborious. But we're gonna cross
18:09 the arm across the chest whenever we do squats,
18:12 the first thing what I think about.
18:13 Just keeping the chest up, this whole process under
18:16 your sternum called the xiphoid process.
18:19 We want up as much as possible,
18:21 keep it that way as you do your exercise
18:23 and then your first motion is gonna be push
18:25 your hips back. As you push your hips back
18:28 that will keep your knees over your feet
18:30 that's what you want, you may not be
18:31 able to go very deep at first,
18:32 but as you continue on it should good better,
18:36 so then down and up, and down and up,
18:44 and down and up, and down and up.
18:50 Now at home if you need to stop and rest, that's okay.
18:56 Anytime you need to take a break do so.
18:59 We don't wanna get yourself overly strained because
19:01 everybody has gonna be at different levels.
19:02 Now, when people watch our show from around the world,
19:05 everybody is different. Some people watch the show
19:08 and say well that one way too easy,
19:11 for somebody else they say that
19:13 show is way too hard, so you all different,
19:18 you have to go to your own speeds. Okay,
19:21 keep going, 15, we're gonna do 20 of them.
19:32 Okay, let's go 2 more, last 1 very good.
19:39 Alright, now I like you to stretch your quadriceps.
19:45 Jonathan is really well balance,
19:47 he can stretch them without using any assistant.
19:50 But Omar put your hand on my shoulder,
19:51 so people can see that we often times need
19:54 to brace ourselves to do this
19:57 and you just wanna feel a stretch right there
19:59 on the quadricep area. If you can't get a hold
20:03 of your ankle because you not very flexible yet,
20:05 it's okay to go ahead and just grab your pant leg
20:08 and to get try as close as possible.
20:10 So, Jonathan, if you could drop into just
20:12 doing it from your pant leg if we can get a
20:15 side shot of him doing that,
20:17 so you can see it is okay. Just do it that way
20:19 because lot of people start out that way.
20:21 As we know Jonathan, we see it happening
20:23 all the time and then over course of time
20:25 the grab in your ankle, I feel like its major
20:27 accomplishment because they're now
20:28 able to do something, okay let's switch side.
20:33 Okay, Omar is getting very balanced as well.
20:37 I can't do that for long to stay there
20:40 you know stay up right.
20:43 I want to make a good for Mingo
20:45 of course I'm not pink either,
20:47 so that's good, hang on to it. Keep holding,
20:50 let's go for about 10 more seconds,
20:52 what are you doing, okay.
20:54 This one. And down to our last 5, 4, 3, 2 and 1.
21:04 Okay, let's stretch the hamstrings now.
21:06 Step out, lean forward into it.
21:09 You should feel stretch in the back of your leg,
21:11 keep your chest up as you doing it
21:14 and keep your breathing steady. Make sure,
21:17 you don't hold your breath nice exchange of air.
21:23 Let's hold that 10 more seconds,
21:26 you feel it back their Omar.
21:27 Oh! Yes. That's good, Jonathan. Oh! Yeah.
21:30 Okay, good.
21:34 Alright let's switch and lean forward, chest up.
21:47 Your back leg will be bent just a little bit.
21:49 Keep your front leg as straight as possible.
21:54 Okay, let's hold that for 5 more seconds.
22:00 Okay, good, now let's step out to the side.
22:03 We're gonna stretch the inside of your thigh,
22:09 keep your leg you're stretching
22:10 straight as possible. You should feel stretch
22:13 on the inside here, as you can see the guys
22:17 behind me are little more flexible then I'm.
22:20 So, don't feel bad, if you only stretch
22:22 as far as I do. Because I actually don't feel bad,
22:28 okay 5 more seconds.
22:34 Okay, switch over the other side,
22:40 try and keep your chest up as much as possible.
22:42 As, you do it have a good posture the whole time.
22:49 Keep your breathing steady,
22:50 we're gonna do 10 more seconds.
22:59 Okay, good. Alright, we're gonna do
23:04 some calf work now.
23:05 In the way we're gonna do this,
23:06 as you gonna use me as a balance here.
23:08 Come on back, you're gonna put the balls
23:11 on your foot on the edge of the platform
23:13 and for those at home you may need to use
23:15 a stair step or piece of wood whatever you like.
23:17 Okay, push up on your toes,
23:20 back down and up and down. Okay,
23:24 let's keep going, let's try and do 30 of those.
23:26 We are not using any resistance,
23:27 it's a relative easy exercise and the thing
23:29 this is gonna do is gonna put
23:31 blood down into the calf area.
23:33 So, it's gonna be taking and drawing away from
23:35 the head and going down towards the calf.
23:37 A lot of people, who have headaches
23:39 find relief by getting into exercise.
23:41 As long as it is not too strenuous,
23:43 if you go after strenuous exercise program
23:46 when you are not feeling good,
23:47 it can make it worse, but if you having
23:49 a side headache and you go on and do some exercise.
23:52 You might be amazed as just how much better
23:54 it makes you feel in just a short period of time.
23:58 How many. Nineteen Okay, good you want to get
24:01 good range of motion on this.
24:02 This is also very good propping
24:04 strengthen your ankles. Because the muscles
24:06 around the ankles will be strengthened by
24:08 this movement and now were we?
24:11 26. 26, 27, hang it Omar and 2 more.
24:20 Way up high, good, alright.
24:22 Now whenever you work a muscle,
24:24 we also wanna stretch it. So, by doing this,
24:26 we're gonna step back and we're gonna press
24:27 our heel to the ground and you should feel it
24:30 stretch back in the calf region.
24:31 Keep your back leg straight,
24:33 keep your chest up and lean forward into it.
24:40 Okay, hold that for 10 more seconds
24:48 and 5, 4, 3, 2, 1. Now, let's switch,
24:54 step back, and press your heel to the ground.
24:57 Chest up, keep your breathing steady,
25:00 try and relax as you doing this.
25:03 Keep the leg straight,
25:05 got to make things to think about.
25:07 Now, okay, okay, good.
25:09 Okay, 5 more seconds 5, 4, 3, 2, 1, good.
25:17 Alright, we're gonna work our abdominal now.
25:21 We're gonna put our hands behind the back,
25:22 we're gonna contract our abdomen standing up
25:24 By doing this, we're gonna draw end.
25:26 So, blow out, draw your abdomen in.
25:30 Now you're gonna bend our and then come up, lean back.
25:34 Now stretch your abdomen as you come up.
25:36 Contract your abdomen, bend over, come up,
25:40 and lean back. Contract over, up and back.
25:48 Contract over, up and back.
25:53 Contract over, up and back.
25:59 Contract over, up and back.
26:04 Contract over, up and back. We're gonna do 5 more,
26:09 over, up and back. Contract over, up and back.
26:18 Contract over, up and back. Contract over, up and back,
26:27 1 more time. Contract over, up and back,
26:32 turn to the side and turn and turn
26:40 and turn and turn, 1 more time and turn.
26:47 Alright, good, thanks a lot fellows well done.
26:53 For those who are battling migraine headaches
26:55 there is hope. One of the employees here at 3ABN
26:57 was able to receive great benefit
26:58 in just a short period of time after struggling
27:01 with migraine headaches for a longtime.
27:03 He tried everything from narcotics to have him
27:05 impart of his brain cells frozen and
27:07 and it wasn't giving him the relief
27:08 he was looking for.
27:10 He came out to our Wellness Center
27:11 and in the short time using natural remedies
27:13 and exercise and hot and cold therapy
27:15 was able to experience great relieve
27:18 and as we look at getting help.
27:20 We always have to look in the right direction,
27:21 we've to look out. Because truly
27:23 God is the great healer,
27:25 no matter what we try without him,
27:27 we're not gonna get anywhere,
27:28 so we have a promise that we claim out at the
27:30 Black Hills Health and Education Center
27:32 and it's found in
27:34 and it says that we can do all things through Christ,
27:37 who strengthens us. Knowing that
27:38 he is the true power and if we claim his promises
27:42 he will give us the peace of spirit that
27:43 we need to experience in healing
27:45 and we will find joy
27:46 that truly passes understanding.
27:49 God bless you,
27:50 we look forward to see you next time.


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Revised 2014-12-17