Participants: Dick Nunez (Host), Chuck Algaier
Series Code: BASA
Program Code: BASA000071
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:13 Knee problems affect many people 00:15 and the harsh reality is they don't know 00:17 what to do about it. 00:18 Well, we're gonna talk about that next 00:20 on Body and Spirit Aerobics. 00:50 Hello, I am Dick Nunez, Wellness Director 00:52 at the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit Aerobics. 00:56 Well I didn't jog out here today 00:58 because we are sitting in chairs 01:00 because we're gonna be doing a program on knee problems. 01:03 A lot of people suffer from them 01:05 and they can be caused from a variety of reasons. 01:07 And so we're gonna talk a little more 01:08 about that as we get into our program 01:10 and show you some exercises 01:12 you can do to start strengthening your knees 01:14 and we will also try to do a little bit 01:15 of aerobic workout as well. 01:18 We're gonna start by-- 01:19 well, first of all I should say helping me 01:21 out today will be, Chuck, 01:22 who is already sitting next to me, 01:23 and Chuck helps out around here 01:25 and he works with the Kenneth Cox Ministries, 01:28 doing all sorts of different things 01:29 and often keep him going and so we're thankful 01:31 that Chuck has agreed to help us out, 01:34 not only that but Chuck was kind enough 01:35 to come in with a bad knee. 01:37 So-- That's right-- 01:38 He had a little accident where he-- 01:39 you said you fell off a roof? 01:41 Yeah, about 30 years ago actually. Thirty years ago. 01:43 I slipped off a roof and landed on concrete. Oh. 01:46 And my whole knee cap was sticking out. 01:48 You go and do that more than once? No, I don't. 01:50 Okay, didn't want to do it even once, I'm sure. 01:52 No, once was enough. So we're gonna start 01:54 working out and we'll see 01:55 if we can make your knee feel little bit better, 01:57 as we go through the program. 01:58 Okay, we're gonna start by loosening up here. 02:00 So we just gonna swing our arms up and around, 02:04 try not to hit each other here, 02:06 we should have enough clearance. 02:10 And we just want to do a little bit of upper body work 02:13 before we get into our specific knee area 02:17 and as we get into working with the knees, 02:19 I'll start going over some various things 02:22 that cause knee problems and then we'll go from there. 02:25 All right, let's go the other way, 02:26 so we're going to come around 02:27 just like you're doing a butterfly stroke 02:29 in the swimming pool. 02:31 Can you swim, Chuck? I can. 02:33 You can? Since about four years old. 02:36 Really? Yes. 02:37 I can't, I am not very good of that, I don't float at all. 02:45 Okay, let's do about three more. 02:49 All right, now we're gonna do some upper body exercise. 02:52 I want you to scoot forward in your chair, 02:54 so you are leaning back and then put your head back, 02:57 chest up, take your hands like this, 02:59 and you're gonna just act like you are pushing up a weight. 03:03 Push up and down, 03:06 and you can bring your hands together at the top, 03:08 go ahead and keep going. 03:13 So you just want to act as if there is resistance here, 03:15 up, press up, actually now there is resistance here. 03:26 The production team want me to work you hard, Chuck, so, 03:28 I see that. 03:35 Actually, this is a good way of doing it 03:36 if you have somebody to assist you 03:39 or if you use some weights. 03:41 Coming up to the center 03:42 we will bring the chest to its full range of motion. 03:47 Starting to feel that? I do. 03:49 Okay, let's go three more of them. 03:54 And push, one more time up, good. 04:00 All right, now we're going to do 04:01 is we're going to stretch that area. 04:04 I want you to do is put your hands behind your head 04:07 and just lean back, like you were, 04:10 and just enjoy that stretch, 04:11 you should feel it through your chest. 04:15 Okay, now sit forward, 04:17 and bring your arms around your shoulders 04:20 and give yourself a hug, 04:22 try and pull your shoulder blades apart as you do that. 04:28 Okay. Now we're gonna put your hands 04:30 behind your head again and lean back, 04:33 go back to the original position. 04:36 Let it stretch, relax and enjoy it. 04:43 Okay, now reach around one more time. 04:52 Okay, good. Now for this next movement, 04:55 again we're gonna slide towards the front of the chair. 04:58 So slide your hips forward. 05:00 This time we're gonna reach up this way, 05:02 instead of focusing on pushing up 05:04 we're gonna be pulling down, 05:06 and guess what, I am going to come over 05:07 and help you again. 05:11 Okay, pull down and back up, 05:15 pull and up, and pull and up, 05:22 and pull and up. 05:24 What I am doing is just giving him a little resistance 05:28 here at the wrist to make a little harder from the pull. 05:34 They're asking me to give you more resistance, Chuck, 05:36 but I am not listening to them. 05:39 Okay, pull, and pull, 05:44 very good, and pull. 05:47 Want you to do three more and pull 05:52 and pull and pull. 05:58 Good, all right. Now we're gonna stretch out 06:01 and how about you. Felt good. All right. 06:04 Now what we're gonna do 06:05 is you're going to take your right arm, 06:06 bring it up, straight up, then just let it drop, 06:10 so you're bending the elbow, 06:12 now take your other hand and bring it over 06:16 on to the elbow, and pull. 06:22 You should feel that stretch you know around your side. 06:27 Okay, let's go to the other way now. 06:30 Put your left arm up, just let it drop. 06:32 Okay, reach up with your right hand 06:35 and pull it across, very good. 06:44 Hold it steady, all right, and relax. 06:50 Okay, now we're gonna work the shoulder area 06:52 and to do this we're gonna take the hands like this 06:55 and we're gonna push up and come together at the top. 06:59 Okay, and guess what I'm going to do, Chuck? 07:01 Give me some resistance. 07:04 He is catching on. Okay, push up. 07:10 Now, this can be a tough area for people 07:12 because they start to lose 07:13 the ability to push up over head. 07:16 Chuck seems to be doing all right, 07:19 so we're giving him a good workout here, 07:21 and I am just giving him modern resistance, 07:24 I am not trying to get in a struggle with him, 07:28 just giving him some resistance to put little more emphasis 07:31 on the muscle he is working. 07:37 And push up, and push up, and up. 07:45 If you don't have somebody at home, 07:47 of course you can just do this without any weight at all 07:50 or you could also use some light hand weights, 07:53 as you are doing this exercise, 07:57 and we're going to do three more, Chuck, 08:04 and up, very good. Thanks. 08:07 All right, now, I want you put your right arm out straight 08:12 and point over to the left 08:14 where you cross your body, keep coming, 08:16 now take your left hand and put it up against your elbow, 08:20 and pull, pull towards you. 08:23 Now you should feel like stretching your shoulder. 08:26 Feeling that? I do. Okay. 08:31 It's always important to stretch warm muscles, 08:34 stretching is not warming up, 08:36 stretching is to enhance flexibility. 08:39 Okay, now, we're gonna go to the other side, 08:42 put your left arm out, now bring it across your body, 08:46 bring your right hand in behind the elbow, 08:48 and pull it towards you. 08:51 Hold your stretch, keep breathing, relax, 08:56 and let the stretch happen. 09:01 Okay, good. 09:03 Well, now, we're gonna start talking about the knee 09:06 and we need to do a little assessment 09:09 education type thing on the knee. 09:12 There are really only certain amount of things 09:14 that are going to go wrong 09:16 when people have pain in their knee 09:18 if we can get a shot down towards my knee here. 09:21 You have the ligaments on the side of the knee 09:25 and you have the patellar tendon coming in 09:27 and it goes over the knee cap, 09:29 it becomes the patellar ligament down into here, 09:32 and then you have your cartilages 09:34 right in this area here and then you have 09:38 the ligaments underneath there. 09:40 You have the ACL's, which you've heard that term before. 09:44 Athletes bore the ACL, you have the--the-- 09:47 the cruciate ligaments underneath 09:50 and they're across there 09:51 and they are underneath the knee cap 09:53 and so if one of those tears, 09:54 then usually there is a surgical procedure that takes place. 09:57 Now, I did have a severe injury to my right knee 10:01 by playing basketball, 10:03 last time I ever dunked the basketball 10:04 I got cut under and landed bad 10:06 and I have a torn ACL on my right knee, 10:09 but I haven't had it surgically repaired 10:10 because I was able to get up and keep walking. 10:13 Because I have good muscles surrounding my knee, 10:16 but one of these days I'll have to have something 10:18 done with that, because I can't just keep going through 10:20 rest of my life that way. 10:21 So, we're gonna do some exercise 10:24 for just basic stabilization of the knee 10:27 and so what I want you to do is sit 10:28 towards the front of the chair again, 10:30 put your left leg out straight, left leg, okay, 10:34 and we're gonna raise it up just like that. 10:39 And just keep raising it. We're gonna do it 20 times, 10:43 trying to keep at the same bend the whole time, 10:45 see I am not bending my knee at all, 10:48 just keeping it straight. 10:52 Let it go down little bit further. 10:59 Okay, now put it down, put your other leg out, 11:04 okay and up, just keeping the leg straight, 11:08 it's important even if you are saying, 11:11 well, my right knee is the one that hurts, 11:14 it's important still to work both sides. Okay. 11:19 So, we're gonna do 20 raises here 11:21 and what this is doing, it's working on the quadriceps 11:25 and it's also working the area for stabilization of the knee. 11:29 One of the areas, it's very common of causing problems 11:33 a condition called chondromalacia, 11:36 which is--the knee cap isn't tracking properly 11:39 and lot of times that cause it's roughness 11:41 or irritation underneath there. 11:44 And you'll find that in the part of the quadriceps 11:48 aren't developed properly, I think that's enough, okay. 11:52 Now, we're gonna put the left leg back out, 11:53 bend the knee slightly, okay, and raise up, 11:57 keep it the same bend the whole time, 11:59 we're not extending at all, we're just raising, there we go. 12:03 We'll try to do 20 there. 12:16 And 16, 17, 18, 19, 20, good. 12:22 Okay, other side. 12:27 Once you tear a ligament, you're not going to heal it, 12:32 unfortunately then has to be replaced, tied in. 12:36 So the anterior cruciate ligaments 12:38 when they get torn, you're in a tough situation, 12:42 but what this does is help the surrounding tissue 12:46 to strengthen the knee and lot of times 12:49 if people gonna go into surgery, 12:51 physician will encourage them 12:53 to strengthening their knee this way, 12:55 'cause it'll make some recovery from the surgery a lot faster. 12:58 Okay, good. Okay, now, we're gonna bend 13:00 a little bit more and raise it up. 13:05 Starting to feel that little bit? I do. 13:08 In fact, we have a woman out at our center 13:10 who works for us and I've been personally training her 13:14 and she just had a knee replacement, 13:16 because she--and she knew she was going to have it done, 13:19 so she was working out to be ready for it. 13:21 She had knee replacement, within a week 13:22 she is walking normally. Well. 13:25 Which just staggered even the doctors 13:26 and we are talking about a woman in her 70s. 13:29 It's pretty encouraging. 13:32 Well, we're gonna help you try to avoid 13:33 the even having that. 13:37 Okay, good. 13:39 All right, now, raise the other one. 13:47 We're keeping the bend the same, 13:49 and just focusing on using the quadriceps muscles 13:52 and the stabilizing muscles around the knee. 14:01 Three now. 14:04 Okay, now, I'm going to come over to you for a moment, 14:08 we're just gonna check your knee a little bit. 14:10 Okay, go and extend your leg. 14:13 Okay, and where does it hurt out on the knee? 14:17 Right up here in there. Right up in there, okay. 14:20 Okay, how is it feeling so far with what we're doing? 14:22 Not too bad. Okay. 14:23 Now, what I want you to do is 14:24 I want you stand up for a moment. 14:27 Okay, I want you to cross your arms across your chest, 14:29 get your feet apart more. 14:32 Okay, and I want you try and squat down. 14:34 Now, you're going to squat down 14:35 as if you're going to reach for the chair. 14:37 Squat, came back up, come back up, 14:41 stand back up, squat down as you reaching for the chair. 14:45 Okay, I want to push your hips back more as you come down. 14:47 Like that. Okay, back up. Yeah. 14:49 Go and come up, stand up, 14:51 so when we're going down we are pushing our hips back. Okay. 14:54 Keeping the chest up, pushing the hips back. 14:56 Okay, go and do that? You mean crossing my arms. 14:58 Yeah, cross your arms, it looks better that way. 15:01 Okay, get up. 15:04 Okay, push your hips back a little more as you squat, 15:06 there you go. 15:07 And we're doing the squatting motion 15:08 which will help him strengthen his legs. 15:11 With everything we're doing is we have the chair 15:13 behind him because just in case his knee 15:15 were to give out or if you got too tired, 15:18 he can just land in the chair and he knows 15:20 that he is not going to fall down and hurt himself. 15:23 Okay, push your hips back just a little bit more, Chuck. 15:25 Don't be afraid to bend over little bit the waist. 15:27 There you go. You're reaching back to the chair. 15:32 How's that feeling? Feels good. 15:34 Okay, it's not hurting your knee at all? 15:35 Not at all. Very good. 15:42 Okay, we're trying to do eight more, 15:55 and three more. 16:03 Okay, very good, now sit back down. 16:08 Okay, now, we are going to do, Chuck, 16:10 is we're going to lift one leg up 16:13 and you've to put your hands underneath 16:14 that and we're going to extend that leg all the way up. 16:18 Okay, we're gonna come down just part way and back up, 16:22 and down, and up, and down, and up, and down. 16:30 Is that feeling, all right? Feels very good. 16:32 And up, flex the leg at the top, 16:36 and up, and up, 16:41 and up, and up, 16:45 and up, extend, flex the quadriceps 16:50 as you go up, and up, and up, 16:55 three more, and up, and up, good. 17:01 Now, we're gonna switch to the other side. 17:03 Okay, hands under the knee, okay, 17:05 stand up, okay, and up, 17:09 now we're going down about 45-degree angle, 17:10 don't bring about too far, that's good, and up. 17:15 Is that feeling okay on that side? 17:17 Yeah, going. Good. 17:24 So, now you know you have some exercise 17:26 you can do for your knee? 17:27 I do appreciate that, thank you. 17:29 Well that was part of the motivation around the Yahoo, 17:32 so to give you something that help you out. 17:34 Because in helping you, 17:35 we're gonna help somebody else out there, 17:37 who may even suffering through a lot of pain 17:38 and not knowing what to do. 17:41 So, it's important to keep the motion restricted here, 17:44 to go down too far, you put more stress on your knee 17:47 and imply what you looking to find. 17:54 Okay, now, whenever we work muscles, Chuck, 17:57 we always try to work both sides of it. 17:59 So we just spend a lot of time on the quadriceps 18:01 and now we need to try and do some step with the hamstring. 18:04 So, I want you to put your left leg out 18:06 and it's hard for subduing type of leg core exercise 18:09 will put your heel into the carpet and just pull back. 18:13 Okay, and just hold that there. 18:15 So, we're just doing a static contraction, 18:17 we're pulling against the carpet. 18:20 Okay, I want you to move your foot about a foot. 18:25 Okay, right about there, okay, 18:26 now we're pulling back again, pulling back, 18:29 and you're feeling it contracting the hamstring area. 18:32 I'll do right now, that's right. 18:33 Okay, you should feel on the underneath part down. 18:35 Here right here-- Yeah. 18:38 Okay, you're feeling back there? I do. 18:40 Okay. And then what we're gonna do 18:42 is we're gonna move a little bit further 18:44 to our foot as far on the ground, okay, 18:47 and now pull back again. 18:50 So your foot isn't moving, 18:51 but you're feeling the hamstrings contract 18:54 and so sitting in a chair like this about the best 18:56 we can do because we don't have resistance, 18:58 so what we're doing is we're hitting it 18:59 from three different positions 19:01 and then putting the tension to it 19:02 and holding it for ten seconds on each spot. 19:05 Okay, now, we're gonna go out the right foot. 19:08 Okay, start pulling back, contracting 19:12 the muscles of your hamstrings as you're doing. 19:20 Okay, let's move for about a foot, okay, 19:24 take the heel in, pull back, contracting the hamstrings. 19:33 And what I often do as I put my hands on the muscle 19:35 I'm working because that helps me 19:37 to put my mind to the muscle-- 19:40 Where the muscle is-- 19:42 And then move it again, 19:44 put your foot flat and pull back. 19:48 I do that lot of times when I'm training people too 19:50 if I want them to focus on the muscle, 19:52 I touch the muscle. You touch the muscles. 19:56 And that helps them to focus in, 19:57 especially like when they're doing 19:59 biceps or triceps or shoulders. 20:07 Okay, good. Now, along with the quadriceps 20:12 and the hamstrings and everything is important 20:15 for overall leg and knee stability 20:18 is our adductors of our thighs and the abductors, 20:22 so we want to work on those now. 20:23 So what we're gonna do is we're gonna sit 20:25 to the front of the chair 20:27 and we're gonna start with the abductors, 20:29 we're going to put our hands here, 20:31 bring your knees together. 20:33 Okay, then you can spread your knees apart 20:35 and then push back in. 20:37 So, you're providing resistance for yourself. 20:40 Okay, go and come in, let's go out, and in, 20:45 and push out, give yourself some resistance 20:49 and then we're going back in 20:50 you're virtually just trying to push your knees 20:51 back together 20:53 and that's forcing you to work a little bit more. 21:04 Okay, you're feeling that? I do. 21:12 All right, now, let's put the hands 21:14 on the inside of the thighs. 21:17 Okay, then squeeze together, 21:18 until you touch your hands, 21:20 and then use your arms again to push your legs apart, 21:24 and squeeze in, push it apart, 21:28 and squeeze in, and apart, 21:31 and squeeze in, and apart, 21:35 and squeeze and in, and squeeze and in, 21:40 and squeeze and in, squeeze, 21:46 and squeeze, and squeeze, and squeeze. 21:52 Now, one thing we've been looking on the knee 21:54 quite a bit, we haven't really done 21:55 anything aerobically yet, so we're gonna do 21:57 just a few minutes. 21:58 Just give me an idea what you can do and basically now 22:01 lot you can do sitting in chair, 22:03 but we can still step in place by sitting in a chair, 22:09 and we can still get some type of aerobic activity 22:13 because we're looking for rhythmic activity 22:15 of the major muscle group 22:17 and of course this time again we're looking at our legs, 22:19 so we're gonna try and do this for about three minutes, Chuck, 22:22 and so that might seem a little anonymous 22:24 but it will give me an idea of what you can do, 22:28 even if you can't really get out and run around, 22:32 walk around, because it's important, 22:34 and Chuck, I know you realize this 22:35 that as if we lose weight, 22:38 then we don't put as much as stress on the joints, 22:41 and so we tell people that all time, 22:43 you know if they have-- I agree with that, yes. 22:45 Right, the hip joints, palms or knee palms 22:48 and if you're carrying couple of extra pounds, 22:51 loosing weight obviously will help 22:53 that we're not carrying quite so much. 23:01 And even if it's muscle weight, you know, it still, can, 23:04 can put a lot of stress on your joints. 23:06 I know because I carry quite a bit of weight 23:08 for it's being small bone. 23:15 You're small boney? 23:16 I am, look--look at my little hands, you see that? 23:20 Put your hand up. 23:25 And how tall are you? 5'7". 5'7". 23:28 And I am 6'3" and a quarter. 23:31 What size shoes you wear? Nine. 23:33 Okay, I wear ten. Really. 23:36 Yeah, I'm not very big. I'm naturally petite. 23:39 I keep telling people that, nobody believes me. 23:45 But I have small ankles and small wrist, 23:47 and if I don't lift weights 23:49 I dropped down to about 180 pounds. 23:52 When I pushed at 6 foot, 23:54 I weighed a whopping 120 pounds. 6 foot 120. 24:00 That's where I need to be right now about 180. 24:03 I thought you said 120. 24:08 Starting to feel that? I do, right here. Okay. 24:13 We're gonna go for about another 40 seconds. 24:20 So I try and tell people 24:22 even if you are just sitting in a chair 24:24 and you're watching 3ABN or whatever you do, 24:27 you can get some exercise here. 24:29 So, just sitting there and watching television, 24:32 you can still be doing something. 24:35 So, I can always tell people, 24:37 if there is a will, there is a way. 24:39 When there is no will, there is no way. 24:45 And we're gonna do ten more seconds, Chuck. Okay. 24:56 Very good. Now, what we want to do is, 24:58 we are going to work our abdomen little bit, 25:00 while we're sitting in chair. 25:01 So, you're going to sit back 25:02 and you put yours hands on your abdomen. 25:05 Now, to do this what we need to do 25:06 is focus again on what we're doing. 25:08 So, we're gonna blowout 25:10 and try and draw your abdomen in as much as you can 25:13 and then crunch forward and then go back, 25:17 so you're blowing out, crunch forward and back. 25:23 Okay, blow out, crunch forward and back. 25:28 Blow out, crunch, and back. 25:33 Blow out, crunch forward, and back. 25:38 Blowout, crunch, and back. 25:43 Blowout, crunch, and back. 25:47 Blowout, crunch, and back. 25:51 You'll focus on your abdomen 25:53 the whole time you're doing, 25:54 your abdomen only has about a 4-inch range of motion 25:57 and even sitting in a chair if you focus on contracting, 26:02 you can get an effect on your abdomen 26:05 learning how to control your muscles 26:07 even without any resistance and you can still feel it. 26:11 I am capable handling quite a bit away 26:13 with my abdominal muscles, 26:15 but even still just coming forward like this 26:17 with no weight, I can feel my abdomen working. 26:22 But its key to blow out first 26:26 to make sure you're drawing the abdomen in 26:28 because we push it out, 26:29 then you just can be encouraging your abdomen to stick out, 26:34 and most people I know don't want hard work, 26:36 they want to draw in, 26:37 so teaching their abdominal muscles to work properly, 26:41 and blow out, and blow out, 26:47 two more Chuck, blow out, and blow out. 26:53 Okay, now, we're gonna do is we're gonna turn 26:56 and use your left arm to get a hold at the back of the chair, 26:59 which will help you turn a little bit more 27:02 and just hold that. 27:07 Okay, now the other way. 27:11 And stretch and hold. 27:17 Okay good. Okay, Chuck you go and relax 27:19 and we'll finish up the show here. 27:21 If you have knee problems, 27:23 the best thing you do of course is get them diagnosed 27:25 because you want to know what you're dealing with. 27:27 But on same token, these simple exercises 27:30 if you get involved with them and follow them regularly, 27:33 you'll find that you'll get a very good effect 27:35 and they'll help reduce knee pain. 27:37 Do it all for the right reason though. 27:39 Here on Body and Spirit and Body and Spirit Aerobics, 27:42 we encourage people to do things for the right reason. 27:45 For Philippines 4:13, what we claim, 27:47 "I can do all things through Christ which strengthens me." 27:49 God bless you. Thank you for joining us, 27:51 will afford seeing you next time 27:53 on Body and Spirit Aerobics. |
Revised 2014-12-17