Body and Spirit

Shoulder Training

Three Angels Broadcasting Network

Program transcript

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

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Series Code: BAS

Program Code: BAS000141


00:02 The following program is designed to
00:03 demonstrate simple workouts that you
00:05 can use to improve your health.
00:09 Be sure to consult your physician before
00:10 beginning any exercise program.
00:14 Shoulder strength is essential for so many things
00:16 we do in our normal life. We need to have good
00:19 shoulder strength and if we have pain it's hard to
00:22 get around. So we're gonna explore what we can do
00:24 to make sure we have strong shoulders and keep
00:27 them that way next on Body and Spirit.
00:54 Hello, I'm Dick Nunez, Wellness Director of the
00:56 Black Hills Health and Education Center.
00:58 Welcome to Body & Spirit.
01:00 Today, we are gonna talk about shoulder training.
01:02 Often times, when I'm working with guests,
01:04 wellness guests or people around the country,
01:07 I ask them a question can you grab your arm and only
01:10 feel the bone, which is called the humerus bone,
01:13 but I say if you can grab that bone by grabbing
01:16 your shoulder that's not funny because that means
01:19 you don't have much support around your shoulder area
01:22 and that makes it very difficult to raise your
01:24 arms up, pick anything up and when you have a loss
01:27 of shoulder strength that's gonna affect your entire
01:29 upper body performance and also it's gonna start
01:31 causing a lot of pain. So we're gonna focus today's
01:34 program on training your shoulders, helping you feel
01:37 strong. Hopefully, we can help you to rehabilitate
01:40 your shoulders or along with that we can make sure
01:43 you never have problems with shoulders.
01:44 So, I believe we are ready to get our program
01:46 started. Helping me out today will be Jonathan
01:48 Hopkins, a Fitness Trainer from the Black Hills Health
01:51 and Education Center and Omar Mascara, who is a
01:55 Massage Therapist also from the Black Hills Health
01:58 and Education Center. Interestingly enough
02:00 I'm from there as well. Oh! It's good.
02:02 Okay, we are gonna warm up by putting our elbows
02:04 into our sides and we're gonna rotate out and bring
02:07 it back in and out and in, while we're doing this
02:11 warm up, what we're also doing is working on the
02:13 rotator cuff area. Often times when people tell me,
02:17 I have rotator cuff problems,
02:19 I say, well how do you know? And they say well
02:21 my shoulder hurts. Well, just because your shoulder
02:24 hurts doesn't mean you have rotator cuff problems,
02:26 but if this particular movement does hurt
02:29 by keeping your elbows in at your side and rotating
02:32 your arms out then yes, there might be some problem
02:34 in that area. Keep the elbows in tight there, Omar,
02:37 nice and snug, right against your side.
02:41 It takes a little bit of getting used to,
02:42 but you're just rotating your arms out and keeping
02:45 your elbows into your side as if they're both at right
02:49 end and let's do 10 more, there's 1, and 2, and 3,
02:57 and 4, and 5, and 6, and 7, and 8, and 9,
03:07 one more time, and 10, good. Alright Jonathan,
03:10 we are gonna need our towels right from the get go.
03:15 These are going to be very beneficial tools for our
03:17 shoulder training and so we are gonna start by taking
03:22 our towel, pulling apart, bringing it to our chest
03:24 and pushing out, and push out, and push and push,
03:31 we are gonna do 20 of these, there is 6, and 7, and 8,
03:38 and 9, 10, ten more 1, and 2, and 3, 4, and 5, 6,
03:53 and 7, 8, and 9, one more time, 10, okay, let's bring
04:00 it up here. We are gonna push up at an angle at about
04:03 45 degree and press it up and push, here's 4, and 5,
04:12 just bring it down to your upper chest 6, and 7,
04:16 and 8, and 9, and 10 and 1, and 2, and 3, and 4,
04:29 and 5, keep it tight, keep pulling the towel apart,
04:34 and 8, two more times, 9, and 10, good. Okay,
04:41 let's shake it out a little bit, let it relax.
04:44 Now, what we're gonna do is take our towel,
04:46 pull it apart, bring it up overhead and come down,
04:51 and up and down, and up and down, keep going,
04:59 we're gonna do 20 of those. Now while you're doing
05:01 this one, you wanna try and focus on pushing the
05:04 scapula out. Your shoulder blades, you wanna push them
05:07 out on each repetition, so you're feeling your upper
05:09 back do the work. Okay, how many we done, Omar.
05:15 12. 12, you're counting in Spanish or English. English.
05:18 Okay, very good, 5 more and up and down,
05:26 and up and down, and up and down,
05:31 and up and down, up, one more, is it?
05:37 Okay, alright, just getting into it. Okay, I want you
05:40 to bend over and we're gonna pull up and out,
05:44 and up and out, and up and out, and up, out,
05:50 there is 5, and 6, and 7, and 8, 9, ten more,
06:02 there is 1, and 2, and 3, 4, 5, 6, 7, 8, 9, and 10,
06:20 good. You feel that at all. Yes. Okay, very good.
06:24 This area. Okay, now we are gonna start working some
06:27 specific shoulder work. Take our towel, grab about
06:31 6 or 8 inches away, gonna raise it about to the side,
06:34 now if you have shoulder pain, you might have to go
06:36 real gentle with this one. We're gonna try and do 20
06:40 of them. That's the nice thing about doing the towels
06:43 as you can dictate how hard you're gonna work with it.
06:48 There is 6, and 7, and 8, and 9, 10, we got 10 more
06:58 to go, and like any injury you want, if you do have a
07:02 injured shoulder find out what it is and seek some
07:06 help as far as what you can do to rehabilitate it
07:08 before you get too drastic in any type of exercise
07:10 program. What number are we on, Omar? 5. 18, 19, 20.
07:19 Alright, we will do something in that cultural
07:21 gap there. Okay, let's grab the other side, grab hold,
07:26 and up, at anytime you exercise it's a good idea
07:31 especially if you're trying to rehab an area.
07:34 You just put some ice on there after you're done,
07:36 just to make sure you don't cause any more
07:37 inflammation. Okay, and up, and up and pull down,
07:45 and up, and up, and up, what number are we on there
07:52 Jonathan, 14, how many? At 14.
07:54 Okay and 15, 16, 17, 18, two more, 19, and 20.
08:06 Okay, shake them out for a moment. We are not done yet,
08:09 we got more to go here for the shoulders.
08:11 Gonna take your towel, grab it the same way.
08:14 We are gonna grab underneath. And we're gonna
08:15 pull it up and pull back down and up and down,
08:20 we're doing an upright rotator type motion,
08:21 try and get your elbow up as you do it. There we go.
08:26 [SPANISH 8:27] muy buena
08:31 He is still working with me on this, I actually get
08:33 my Spanish terms proper. Okay, and up and up,
08:38 way down and up, how many we've done there?
08:42 15. Okay, five more, 1, and 2, and 3, and 4, and 5,
08:52 good. Let's switch the other side. Okay, and up,
08:59 and up, and up, and up, now if this is too hard for
09:05 you to do a full range of motion at home because of
09:08 some shoulder pain, go ahead and just go part way up.
09:11 That's okay, just go part way up, do the range of
09:14 motion that feels comfortable for you
09:15 just because we're going all the way, doesn't mean
09:17 you have to, take it gradually, take it at your
09:20 own pace and if this is a program that you find very
09:23 beneficial to you then this might be one you might
09:26 look to pick up from Three Angels Broadcasting network.
09:30 Okay, how many we've got there? 17. Okay. 20 Good.
09:37 Now we're gonna take the towel, put the elbow into
09:40 the side, grab a hold of it and we're gonna repeat
09:44 similar movement that we did to begin the show.
09:47 We're gonna come out, but now we are gonna do to get
09:48 some resistance. This is an excellent way of working
09:51 that rotator cuff area. We're gonna do 20 of these.
09:56 Whenever people call me up and ask me about
09:59 particular program on Body and Spirit,
10:01 we have to understand we've taped almost 200
10:03 of these programs and so it's not easy for me always
10:06 to remember exactly which program you're
10:08 talking about. Well, I won't even say it's not
10:11 easy, it's impossible. So, if there is a program
10:13 that you really like then you want to go with the
10:16 one that you see and order it right from Three
10:18 Angels Broadcasting network. Instead of
10:19 calling me up 2 years later and asking me what
10:22 I did, okay. What number are we on? 20.
10:26 Okay, switch the other side and rotate out, and
10:33 out, and out, and 4, and 5, and 6, good, and out,
10:43 and out, and out, there's 10, and 11, and 12, 13,
10:54 14, 15, five more, 16, and 17, and 18, 19, and 20,
11:05 good. Well, we should have our shoulders fairly well
11:08 worked by now. So now we are gonna do some
11:10 stretching. Let's do latissimus dorsi stretch
11:12 first. Jonathan put the arm up over the head and get
11:14 hold of your elbow. When you do this stretch
11:17 don't pull too hard. Should feel it stretch
11:20 down in through this area. We're on the wrong side
11:22 there, I'm sorry Jonathan. Right there. Okay, good.
11:28 Just hold that for 5 more seconds, make sure you
11:31 breath while you're doing that, nice exchange of air
11:34 will help you relax a little bit more, okay, switch.
11:37 Now for those with bad shoulders you might be
11:39 limited on this particular stretch. You might not be
11:41 able to get up quite as far as these fellows are, in
11:44 fact, as you go up you mildly find yourself being
11:45 able to get up about this far and you might have to
11:47 help yourself this way, and that's okay because
11:50 eventually you should be able to get your arm up
11:52 further and get a regular stretch like these fellows
11:54 are doing here. Okay, relax. Let's do the direct
11:57 shoulder stretch now. Bring it across, put the
12:00 arm in behind and pull and again, this one might
12:03 be one that might be difficult at first, you
12:05 might not be able to go all the way when you first
12:07 start this particular stretch. You might be
12:09 only be able to come about so far and take it
12:12 gentle. You can always, there is always tomorrow,
12:14 you can always get it further later on, but just
12:16 take it at your own pace for right now.
12:20 Alright. You're feeling at there. Yes, I could feel.
12:22 Okay, that's good. Alright, let's switch the
12:27 other way, good. Okay and hold that and let's
12:35 hold that for 10 more seconds, 1, 2, 3, 4, 5, 6, 7,
12:43 8, 9, diez, good. Oh, that's good.
12:51 Alright, we're gonna take our towel. We're gonna
12:54 drape it off the outside of our thumb, grab a hold of
12:56 it. We're gonna curl up and down, and up and
13:00 down, and up and down, and up and down, there is
13:06 5, we're gonna go for 30, and 8 and 9 and 10, good,
13:17 keep going, 11, and 12, feel the muscle that you
13:21 are working, focus on the bicep, contract it each
13:24 time and up and up, and 17, 18, 19, 20, ten more,
13:36 1, and 2, and 3, and 4, 5, and 6, 7, and 8, two more,
13:51 9, and 10, good. Feels good, alright. Drape it on
13:56 the other side, off the thumb side here. Just let it
13:59 come out, there you go, grab underneath just curl
14:02 up and curl, there's 3, and 4, 5, 6, and 7, 8, 9,
14:16 and even if you do have sore shoulders, you
14:18 should be able to do this exercise because you're
14:20 blocking your elbow into your side as you contract
14:23 your bicep up and down, and also you can control
14:27 how hard you go until you're feeling better, you
14:30 can give yourself very little resistance and then
14:32 as you get stronger you can work more and more.
14:36 What number are we on now? 22. And 23, 24, 25,
14:44 26, 27, 28, 29, 30, good. Now we are gonna press
14:52 down, okay, we are gonna hold it here like this
14:57 and get about 6 or 8 inches above like this,
15:00 okay, we are gonna have our elbow into our side,
15:02 push down and push and push, you might have to
15:07 go out just a little bit away from your body to
15:10 get a good full range of motion. We're doing 30
15:13 of these, Jonathan. Very good, Omar. Looks good,
15:19 triceps, triceps that's right. Feeling those
15:22 Jonathan. You bet. Okay, good.
15:29 Very good, keep going. This one also should be one
15:32 that shouldn't be too much problem even if you have
15:34 have shoulder problems because you're bracing
15:36 your arm again, just taking it through and even
15:39 working the arms, even if you're limited on some
15:40 of the other things just by working your arms you
15:42 start to get a systemic affect throughout the
15:44 body, it will actually help develop other areas. We
15:48 find that even when somebody just trains legs
15:50 their upper body gets benefit as well, and vice
15:53 versa, okay, let's switch sides, so we are gonna be
15:56 grabbing it here with your left hand, and then come
15:59 up with the right, okay, and push down, very
16:03 good, good. Although, we don't suggest to train
16:09 that way, we want you to train your entire body all
16:17 the time. What number are we on there, okay,
16:24 half way there, keep going and push and push,
16:30 good. Should be able to feel that muscle contract
16:33 each time, very good. And where we are now?
16:40 26. 27, 28, 29, and 30, good. Now let's use our
16:48 towel, stretch out and pull, now for bad
16:57 shoulder this one might be tough, but it feels
17:01 good. A good stretch. It feels really good especially
17:05 on the triceps. Don't you agree, Omar? I totally
17:09 agree with you yeah. Okay, that's good.
17:12 Feels so good. Let's switch the other side, and pull
17:21 and hold for 5 more seconds 4, 3, 2, 1, good.
17:27 I'll take them, thank you. We will get rid of these
17:30 things and we're gonna start into some leg training
17:33 and we're gonna do some squats. So, I want you to
17:37 cross your arms, gonna have your chest up, gonna
17:40 push your hips back. Keep your knees over
17:42 your feet and squat down, okay. I'm gonna come
17:45 back and watch for them. You guys go ahead and
17:47 do it. Let's go, try and go down a little deeper,
17:50 deeper, good, there we go, down and way down,
17:55 very good, and down, and down, and down, good,
18:04 good, excellent. Let's do 30 of them and you might
18:13 be asking now why are we doing legs if we are
18:17 working on shoulders? Well as we mentioned
18:19 several times training the entire body is very, very
18:23 important and you can't just spend all the time
18:25 training shoulders because you also have to
18:27 give them a chance to rest. So, you want to get
18:29 into some leg training because we want good
18:31 balance of strength all the way through the body.
18:34 How many have we done here? 26. Okay, almost there
18:37 Omar, two more and down and hold. We're
18:44 gonna hold for 15 seconds, there is 5, am I
18:52 counting too slow. A little bit. 10, 11, 12, 13, 14,
18:59 15, very good. Alright, you can lay on the floor now
19:05 let's lay on your right side, and I want you to
19:11 get a hold of your left ankle and stretch your
19:13 quadricep, and pull, every time we work a muscle it
19:20 feels really good to stretch that muscle out
19:22 after putting it through a good stress. You wanna
19:26 keep your breathing going, nice deep breathes
19:29 just like a massage, Omar. You want them to
19:32 relax as we do this stretch, relax, okay. Turn
19:37 over the other side and let's get a hold of the
19:40 other ankle. Omar spends a lot of time massaging
19:44 people, trying to get them to relax, right.
19:46 Oh! Yeah. Get those muscles to relax, but tries to
19:49 get me to relax. Oh! Well, some jobs are harder than
19:53 others, Omar. Okay, 5 more seconds, 4, 3, 2, 1,
20:01 very good. On the back, I want you to bring your
20:06 left leg up and grab behind your leg there,
20:10 good. We are not gonna grab the knee because we
20:12 don't wanna hurt the knee. Put the other leg
20:14 straight and pull your leg up towards your chest,
20:19 that's good. Keep your breathing going, nice and
20:23 relaxed Omar, very good, there you go, much better,
20:26 much better, alright. Now switch and pull, keep the
20:35 other leg straight, steady pull, breath and you
20:40 might because you breath out, you might feel
20:42 yourself being able to pull that back a little bit
20:44 further, but I don't want you to take it to a pain
20:47 area. Just get to that comfort area and keep a
20:50 nice steady pull. Alright, now I want to put your
20:55 leg down and get yourself into crunch position,
20:58 bring your legs up, put your hands behind your
21:02 neck, and we're gonna do crunches, try and slip it
21:04 down a little bit lower there Omar, okay, we
21:06 gonna have your chin up. As you do your crunches,
21:09 we are gonna try and do 30 of them. Ready up and
21:12 down, up, chin up, as you come up, you are trying
21:16 to flatten your abdomen as much as possible, raise
21:19 your chin up, very good, that's the way Jonathan,
21:22 that's good. Feel your abdominal work the
21:27 whole time. Now for those with shoulder problems you
21:35 might not be able to put your hands back there.
21:38 You might have to just put them down to your
21:40 side and slide them forward. Jonathan could
21:41 you do that? Can we get the camera on Jonathan,
21:44 now just slide your arms forward as you come
21:46 forward. You might have to do something more
21:48 along this line. How many have we done
21:51 there? 25. Okay, and 1 more, good, alright.
22:02 Up on the feet. Now we're gonna do some
22:07 calves and the way we are gonna do it is you are
22:08 gonna use me for a brace and you're gonna get on
22:11 the edge of the stage here and you're gonna come
22:13 up and down on your toes. For those at home
22:15 you might need to use a stair or a piece of wood,
22:19 okay up, way up and down. We are gonna do
22:21 30 of them, okay and up, and up, and up, good,
22:28 way down as you go down and up, and up, and
22:33 up, and up, and up, and up, keep going, good, and
22:43 up, and up and up, up, and up, and up, good, ten
22:53 more, 1, and 2, and 3, 4, 5, 6, 7, 8, 9, and 10, very
23:10 good. We're gonna stretch our calves out. Step back,
23:15 press the heel to the ground and hold, five more
23:24 seconds, 4, 3, 2, 1 and switch. Press your heel
23:31 to the ground and hold for five more seconds, 4, 3,
23:39 2, 1, good. Another area we need to focus in on
23:45 for the shoulders will be the neck area because that
23:48 can also be affecting what might be causing
23:50 problems, so what we are gonna do is put our hand
23:53 on side of our head. We are gonna come over to
23:54 the side and come back and over and back, over
24:01 and back, over and back, we're gonna do 10 of
24:06 them, there is 5, and 6, and 7, and 8, and 9, and
24:19 10, good. And push and 2, 3, 4, and 5, 6, 7, 8, two
24:36 more 9, and 10. Now we're gonna put our
24:41 hands on our forehead and go down, and down,
24:47 and down, and 4, 5, 6, 7, 8, 9, one more time, 10.
25:02 Hands on the back of your head and up, and up,
25:07 and up, there's 4, and 5, 6, and 7, 8, and 9, one more
25:20 time, 10, alright. Let's stretch, let's move to the
25:23 side and hold, five more seconds 4, 3, 2, 1, and
25:36 switch, way over, bend and hold, hold for five
25:43 more seconds 4, 3, 2, 1. Now turn and hold your
25:51 stretch, hold that for five more seconds 4, 3, 2, 1
25:58 and turn and hold for five more seconds 4, 3, 2, 1,
26:07 good. Well done. Thanks a lot fellows. Thank you.
26:13 Shoulder problems can come in very many different
26:15 ways and when we look at the shoulder and
26:17 anatomy of it, we find that the deltoid muscles is
26:19 broken down into three groups of muscles, where
26:22 it goes in three different directions, you have the
26:23 anterior, the medial and the posterior. So it's
26:27 important to have all aspects of your shoulder
26:29 work and we try to do many different
26:30 movements to try and work that area. But along
26:33 with that there is a trapezius up, where it go
26:35 up from the occipital protuberance down to the
26:37 12th thoracic vertebrae and that can be a situation
26:41 that might affect your shoulders and also some
26:43 of the other muscles that affect the rotator cuff. All
26:46 these things can play into your shoulder pain, but
26:50 lot of shoulder pain is just simply caused by lack of
26:53 use. Getting out there and starting an exercise
26:56 program, I've had many people of all the letters I
26:59 get from around the world. Many people have
27:01 talked about shoulders saying I could hardly move,
27:04 I could hardly lift my arm over my head and I
27:06 started following along on the Body and Spirit
27:09 program and now I can move my shoulders much
27:12 more effectively, I can do so many things I never
27:14 thought possible. So the key is, is to get in a good
27:17 routine and stay with it. Consistency, setting goals
27:21 for yourself, taking little steps as you continue
27:23 getting stronger you'll find yourself being able
27:25 to do more and more and probably far more than
27:28 you ever thought possible. Don't give up, I
27:30 don't care if you're 99 years old. You can still
27:33 make your shoulders stronger and although our
27:35 goal is to get the shoulders feeling better.
27:37 We wanna do all our training for the right
27:39 reasons, not for our own sake and our own self
27:41 glorification. We wanna glorify God with our
27:44 body because we are brought with the prize.
27:46 We wanna glorify him and claim the promise of
27:48 Philippians 4:13, which states I can do all things
27:52 through Christ, which strengthens me. God
27:54 bless. We will see you next time.


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Revised 2014-12-17