The following program
is designed to demonstrate
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simple workouts that
you can use to improve your
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health. Be sure to
consult your physician
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before beginning
any exercise program.
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Stay tuned for Body and
Spirit where today we're
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going to talk about how
to become more flexible.
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Hello, I am Dick
Nunez. Welcome to Body and
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Spirit I am the Wellness
Director at the Black Hills
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Health and Education
Center. Today we're going to be
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focusing in on flexibility,
as we look at the Bible,
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we see several times
throughout the Gospels the
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Jesus talks about a
parable of seeds being planted.
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Towards the end he
talks about the seed that goes
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into good soil that develops
good root. We find in life
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unless we're very flexible
with things that come our
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way we'll break and that
includes our body, over the
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course of time we become
less flexible if we don't use
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our bodies and take it
to a full range of motion.
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People often times think
it's because somebody gets
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way too muscular, but the
reality is what happens to
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people is they just
stop moving and the less they
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move the less flexible
they become, so today's program
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is gonna focus on
that, so lets get started.
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Today helping me
will be Mike and Miles.
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And we will be starting
by just loosening up the
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shoulder area and we're
gonna just swing the arms
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around nice and
controlled. Up and around,
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feeling the shoulders
move. Lets do now about five
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more just to get nice and
loosened up. Okay, good now
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we're gonna be training the
chest area and by doing that
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we're gonna reach up
and we're gonna squeeze down
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and across like that,
we're gonna come back up and
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we're gonna reverse the
direction of how our arms
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crossed. Now up and cross
over and back up, cross over
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squeezing the chest as
you come through we're working
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on a range of motion
here, bring your arms way across
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and feel them work. And
do five more its one squeeze
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the arms, once again you
dictate on how hard you go,
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if you have a lot of strength
then go ahead and squeeze
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it hard, if not then take it
a little easier as you bring it
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through. One more time
okay now we're gonna do a
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static squeeze with that,
bring your hands together in
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the middle and you
squeeze your palms together
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hard, we're gonna
squeeze that for 15 seconds.
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Squeeze it as hard as
you can. We should feel that
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working in through this
area here, squeeze hard good.
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Five more seconds okay
good. Today we are gonna
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implement a piece of
exercise equipment and its not
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going to be very expensive
in fact it's something you
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will find in your home,
so Mike if you wanna get our
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assisted equipment there
and you will find that we
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have something very
complicated, a simple towel.
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But even as something
as simple as a towel can be
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made to a great exercise
trainer especially for doing
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things involved flexibility.
So what we are going to do
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is we're gonna bring
our towel up over our head,
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we're gonna pull over to
the side and across the other
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way and back, we wanna
pull across, so that we do
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it feel it stretch then pull
back. This should be working
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the upper back area,
the latissimus dorsi area,
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very complex area in
the upper shoulder area.
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Lots of various muscles
we talked about 16 different
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muscles attaching to
each side of the scapula,
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the muscles that make the
rotator cup are back there,
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it's very important
to keep those moving,
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keeping them
limber. Bring it back again,
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feel it stretch, pull
and pull, lets do three more
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across, should be filling
in their shoulder a little bit
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as we do it as well.
Once again you dictate how
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hard you wanna go,
one more time and relax,
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good okay now we are
gonna do this we're gonna
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hold the towel in front
of us and we're gonna act
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like we're trying to
tear it in two just by pulling
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apart, so we're putting
the attention on the shoulders
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already. Now we're
gonna bring it up, over the
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head and back down. Keep
the tension on whole time
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way up, feel it
stretch back and come down.
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Okay keep going pull it
hard keep the arm straight
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okay and back down,
now keep that attention on
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there the whole
time, remember whenever we
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exercise we wanna
keep the xiphoid process,
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the bottom of the
sternum up, so we keep ourselves
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in a good position.
Pull hard like you wanna tear
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that towel in two, whenever
you do it we'll give you
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some type of bonus for
that. You get to keep the
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towel how's that.
Pull hard up and back good.
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Keep the arms
straight, good and we're looking
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really good, keep it
going and back down again,
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reach way back behind
you. Way back, stretch it back,
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good and back and front,
back again, good back over,
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try and keep the arm
as straight as possible,
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lets do three more. Put
them back, good and back
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down and up and back,
down again one more time
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up and down
excellent. Okay, now what we're
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gonna do is we're gonna
take our towel and we're
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just gonna grab it with
one hand here, hold down with
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the other side and we're
gonna raise it up to the side
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like this and pull it
back through, so we're raising
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up, pulling back
down. Up and pull down,
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try and get yourself a
nice range of motion across,
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all this is designed once
again to help get the range
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of motion back in the
body again. Sometimes we have
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a condition what we
call frozen shoulder, where
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somebody just
flat can move anymore.
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The body is telling you,
the body not to, not to do
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what it's supposed to do
by going through the range
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of motion. What we're
trying to encourage the
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muscles to be able to
move again, to get that range
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of motion that we so
desperately need. Okay,
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lets do three more, once
again we dictate how hard
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we wanna go. Okay now
switch over to the other
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side and up, pull back.
Want to feel that shoulder
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contract as you bring it
up and then pull it back with
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the opposite arm, so you
have resistance on the way
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back, two more. Okay, we
can use this also for our
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bicep curl. The function of
the bicep is to curl the arm
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up and also to turn out,
so what we're gonna do is
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we're gonna grab the
towel like that, so as the
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assistance is gonna
encourage us to turn out.
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We have to curl it up
and pull it back down.
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Once again we're
supplying the resistance there.
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We wanna get that
good full range of motion.
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Doesn't matter how heavy
you go, as long as you're
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getting that good range of
motion, lets do three more.
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There's one and
two, one more time, good.
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Okay switch it, once
again we want to grab the towel
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so that it's pulling our
thumb outward to give us a
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proper positioning to
do our curls. Good study
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repetition, pulling
back down to increase the
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resistance as we do
the movement. I have seen
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people do amazing
things with increasing their
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flexibility and their strength
just by starting something
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with a good range of
motion, good, okay. Now we're
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gonna put the towel up
over the head and we're gonna
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stretch down and we're
gonna push up. Once we had
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a lady come out, she was
a good Irish woman and she
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didn't want to do
any exercise. She had
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Rheumatoid arthritis,
she was very overweight,
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but we couldn't get her to
do anything. First week she
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just sat in a chair and
watched everybody go their
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exercise time. In the second
week we had an 87-year-old
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woman come, didn't
matter that she could hardly do
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anything, she was
determined to get in and start
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exercising, each time she
worked out, she felt better
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and better and by the
third week, the good old Irish
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woman couldn't take
anymore and she said alright,
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I'll come do it, stop yelling
at me, which I hadn't said
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a word. But her own
conscious was getting to her.
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Okay, lets switch sides.
And she came and she started
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to workout and within
a week she felt so much
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different. She said oh its
such a pity to be a stubborn
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Irish woman. I could
have had all this benefit,
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instead I was so
stubborn I didn't want to do it.
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So just getting the body
moving again, it's such a key
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element of getting
that vitality back again.
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Remember when you
feel old you feel weak,
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when you feel young,
you feel strong. Okay, good.
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Okay, lets, what I like
you to do now is to set the
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towels down for a
moment and we're going to do
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an exercise for the
legs to help encourage the
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flexibility of the leg.
What I want you to do, is I
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want you to pick your
knee up real high, high as
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you can, as high as your
pants will allow, higher,
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higher, okay now put it
back down, now bring the
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other side up. Okay,
now down, now up again.
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Okay, keep
alternating it now, up and down.
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Okay, down up, good
down, up good okay lets speed
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it up a little bit more
now. Good, good, up, way up
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high each time, way up
high, good way up high.
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Feel that range of
motion. Good, keep bringing
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that knee up high, focus
on the flexibility of it,
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range of motion. Okay
speed it up a little more still,
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good. You guys will
make a great dance team.
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Okay, bring them up
good. Good, keep going,
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ten more there is 1, 2,
3, 4, 5, 6, 7, 8, 9, good 10.
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Now what we're gonna
do is gonna step way out
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to the side and feel
it stretch and now we're
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gonna shift over to the
other side and then back,
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feel that stretch now
shift and shift and shift,
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lets keep it going now,
you feel that stretch in
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inner thigh. We also
should be feeling it in the
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quadriceps. Good, let's
keep it going, reach way out,
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good. Okay we're gonna do
ten more, there is 1, and 2,
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and 3, 4, and 5, 6, 7,
and 8, and 9, one more time
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10 okay, good. Okay
lets get in a squat position
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and squat down and lets
gonna hold it there proper
00:14:02.94\00:14:06.17
position, chest up, squat
down a little bit further,
00:14:06.29\00:14:09.93
we're gonna do a static
hold there for 30 seconds
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just to finish off the
legs a little bit here.
00:14:12.79\00:14:14.45
Your legs aren't tired yet
are they. Okay there is five
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seconds, okay keep
holding and there is 10,
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nice and tight, focusing
on tightening the hips and
00:14:27.03\00:14:30.74
the hamstrings and the
quadriceps 15, 20, 10 more
00:14:30.77\00:14:39.09
seconds and 5, 4, 3,
2, 1 good, good. Okay,
00:14:39.22\00:14:49.59
we are going to do
something also that's gonna
00:14:49.75\00:14:51.16
be a little bit
difficult because of not having
00:14:51.19\00:14:54.03
somebody to braise
yourself. I want to put your
00:14:54.16\00:14:55.65
edge of your toes on the
edge of the platform there
00:14:55.81\00:14:59.73
and I want you to
push way up on your toes.
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Okay and down, for
those at home you want to
00:15:07.54\00:15:11.04
use a step up, lose it
and down and up good and
00:15:11.08\00:15:21.04
down, and up and
down and up and down,
00:15:21.20\00:15:31.05
okay we're gonna go
way up high and try and
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stretch down as you
go down. Try and let the
00:15:34.99\00:15:36.98
heels go down, feel it
straight. Okay and up and
00:15:37.02\00:15:41.92
down and up and
down, lets do five more,
00:15:41.98\00:15:47.94
up and down and up
and down and up and down
00:15:48.74\00:15:59.61
up down lets do one
more and up and down,
00:16:00.90\00:16:06.71
good. Okay, why don't
you go ahead and have a
00:16:06.94\00:16:09.15
seat on the floor
there Mike. One of the ways
00:16:09.19\00:16:14.33
of helping people get
more flexible is a technique
00:16:14.61\00:16:17.37
called Proprioceptive
Neuromuscular Facilitation
00:16:17.64\00:16:20.14
which is abbreviated
simply as PNF Stretching.
00:16:20.54\00:16:22.70
What this does is
encourages a person to go
00:16:23.22\00:16:26.08
full range of
motion and maybe then some,
00:16:26.20\00:16:28.81
so what we do is we
take for example we take his
00:16:29.19\00:16:32.54
shoulder and we're
gonna bring it across and see
00:16:32.75\00:16:35.70
where he actually wants
to stop, now Mike is very
00:16:35.81\00:16:38.38
flexible, but often
times you will find somebody
00:16:38.45\00:16:40.42
who can only go about
till here then what we do
00:16:40.95\00:16:43.24
is we have them
press against my palm press
00:16:43.35\00:16:45.35
against me like you
wanna drive your elbow back
00:16:45.38\00:16:47.58
down. Okay, he's
pushing against me push, push,
00:16:47.72\00:16:51.01
push, push, push now
relax and then what we find
00:16:51.76\00:16:56.63
is we can bring him even
further. As I said before
00:16:56.70\00:16:59.66
Mike's already very
flexible, he can scratch his
00:17:00.38\00:17:02.01
knee with his opposite
arm without any problem
00:17:02.20\00:17:04.33
there. Okay push
again, you push for about five
00:17:04.47\00:17:11.34
seconds and then we
relax. Once again we don't
00:17:11.52\00:17:14.73
wanna push into the
pain range, we simply want to
00:17:14.78\00:17:17.24
get a good range of
motion there. Where we're gonna
00:17:17.34\00:17:21.70
increase our flexibility,
lets do the other side.
00:17:21.89\00:17:23.58
Okay and push against
me, we're pushing for about
00:17:27.21\00:17:29.48
five seconds and then
we're relaxing. Okay again
00:17:29.51\00:17:37.00
push, push, and relax,
okay good. Okay you wanna
00:17:37.30\00:17:46.79
stand backup. Miles,
what I like you do is lay on
00:17:46.87\00:17:50.02
your back here right here
this way. One of the areas
00:17:50.05\00:17:55.68
that gets very tighten
people is their hamstring
00:17:55.72\00:17:58.00
area and when the
hamstrings get tight it
00:17:58.03\00:18:01.15
causes a lot of lower
back problem, so by just doing
00:18:01.25\00:18:04.20
this Proprioceptive
Neuromuscular Facilitation
00:18:04.23\00:18:06.59
on the hamstring area,
we can dramatically improve
00:18:07.21\00:18:11.08
the pain level of the
lower back, so the side ache
00:18:11.89\00:18:14.91
isn't going to be near
as bad. So straighten your
00:18:15.13\00:18:16.71
legs out and I'd like
you to bring your right leg
00:18:17.05\00:18:19.99
up, keep it straight,
okay what I'm gonna do,
00:18:20.02\00:18:23.44
now this time we did
find one that's a little bit
00:18:24.06\00:18:25.55
inflexible Ideally we
would like to have this to a
00:18:25.68\00:18:29.43
90 degree bent at least
and we'll see if we can get
00:18:29.64\00:18:32.74
there within a few
stretches here. One way or the
00:18:32.90\00:18:35.66
other we will get
there. Okay push against me,
00:18:35.91\00:18:38.16
push, push, push, push,
okay relax. Okay, already
00:18:39.35\00:18:47.73
we're starting to bring
him up a little bit further.
00:18:47.79\00:18:49.35
And he's starting to
breath a little bit harder
00:18:50.94\00:18:52.43
okay push again, push,
push, push, push, push,
00:18:52.88\00:18:58.64
now relax. Okay as
you can we are almost a 90
00:18:59.15\00:19:04.77
degree now, its good,
now we're gonna turn you into
00:19:04.95\00:19:08.41
a punter for a professional
football team, push,
00:19:08.44\00:19:10.44
push, push, push, and
relax. Okay, so we're about
00:19:11.22\00:19:21.00
90 degree now, so
we got a pretty good
00:19:21.18\00:19:22.56
improvement in this
flexibility. Okay, go and
00:19:23.16\00:19:25.47
relax for a moment.
What happens to the body
00:19:25.65\00:19:28.25
when we start to get
tight and people often times
00:19:28.40\00:19:31.81
what causes pain
throughout the vertebral column,
00:19:31.96\00:19:34.25
its muscles that are
tightened up for one reason
00:19:34.72\00:19:36.26
or another. So do people
do when they have this pain,
00:19:36.38\00:19:39.91
well some will go off
to a medical doctor, some
00:19:40.15\00:19:42.30
will go off to a
chiropractor, some will go
00:19:42.52\00:19:44.00
after a massage
therapist, but inevitably what's
00:19:44.15\00:19:46.23
happened, the muscles
tightened up, so a person
00:19:46.45\00:19:48.96
might take a muscle relaxer,
so it relaxes temporarily,
00:19:49.09\00:19:52.13
but after the muscle
relaxer wears out, that tightens
00:19:52.16\00:19:54.35
up again or they might
get a quick Ballistic pop
00:19:54.38\00:19:57.54
and that quick Ballistic
pop will make their body
00:19:58.15\00:20:00.57
want to relax
temporarily, the popping of the
00:20:01.12\00:20:03.44
vertebral column or
what have you, or if somebody
00:20:03.51\00:20:06.33
even has a cramp in the
muscles if you do a quick
00:20:06.46\00:20:08.50
Ballistic pop it will
relax. What we're trying to do
00:20:09.07\00:20:11.66
is encourage the muscle
to relax and let it go back
00:20:11.78\00:20:14.96
to it's normal range of
motion and if we do that
00:20:15.09\00:20:17.52
we can take the pain
off the vertebral column
00:20:18.06\00:20:19.77
because isn't the vertebra
that is putting pressure
00:20:20.19\00:20:22.03
on the nurses unless
it's a herniated disc or
00:20:22.06\00:20:24.35
something along like
that. It's simply the muscles
00:20:24.44\00:20:27.14
have tightened up and
the swelling of the muscle
00:20:27.17\00:20:29.76
tissue has caused
that or little nodules are
00:20:29.86\00:20:32.32
developed in the muscle
tissue from this knotting
00:20:32.54\00:20:34.47
up process and what
we wanna do is just get
00:20:34.59\00:20:36.46
them to relax. In Miles'
case, it was difficult for
00:20:36.60\00:20:39.87
him to go through a
full range of motion on that.
00:20:39.90\00:20:41.86
Obviously his hamstrings
are a little bit tight and
00:20:42.21\00:20:44.22
it would be very
helpful for him even though
00:20:44.58\00:20:46.33
he is very young to
improve his flexibility
00:20:46.64\00:20:48.80
of his hamstrings. So
we saw what the right leg
00:20:48.83\00:20:51.13
could do, lets see how
the leg is. Lets bring your
00:20:51.17\00:20:53.48
leg up. This one is
better to start off with than
00:20:53.56\00:21:00.17
the other one was.
Okay push and relax.
00:21:00.20\00:21:06.98
Do you ever get back
pain. You're young still,
00:21:08.76\00:21:11.68
okay lets push it
again. Once again we're pushing
00:21:13.35\00:21:15.46
for about five second
here, and relax, and we will
00:21:15.49\00:21:23.54
bring him back, okay
now want to stay there for a
00:21:23.62\00:21:27.84
moment, you might ask
how can you do this if you
00:21:27.96\00:21:29.93
don't have anybody to
help you if you do have back
00:21:29.97\00:21:32.34
pain. Well that's where
the towel comes in handy
00:21:32.49\00:21:34.67
again. Bring your leg
up, can you reach that.
00:21:34.78\00:21:38.53
Just barely, okay you might
need a little longer towel,
00:21:41.30\00:21:43.69
but what you can do is
that just grab the towel and
00:21:44.30\00:21:47.23
pull, so you can give
yourself some resistance
00:21:47.39\00:21:50.25
there. And you can do the
same type of Proprioceptive
00:21:50.28\00:21:54.83
Neuromuscular Facilitation
by using, simply using
00:21:54.97\00:21:58.63
a bath towel to pull
against it and giving you that
00:21:58.66\00:22:02.01
same type of flexibility
action. Okay what I like
00:22:02.17\00:22:05.81
you to do now is have
both of you sit on the
00:22:05.89\00:22:08.11
platform here, facing
out towards the camera there.
00:22:08.49\00:22:11.81
I would like you to put
your feet together turn your
00:22:13.76\00:22:16.70
feet in, wing your
knees out to the side.
00:22:16.84\00:22:19.01
There we go, now grab
your ankles on the inside
00:22:20.56\00:22:22.79
okay, push down against
your inner thigh with your
00:22:24.20\00:22:28.95
elbows to give yourself
a flex or a stretch of that
00:22:29.03\00:22:31.88
adductor area. Okay now
relax, just relax, okay now
00:22:32.22\00:22:41.92
push again. Okay good,
okay now what I like you
00:22:41.96\00:22:53.09
to do is you're gonna
have to space yourselves out
00:22:53.16\00:22:56.42
a little bit. So Mike,
you scout back, Miles you
00:22:56.45\00:22:59.20
scout forward, okay go
and lay back. Now what I
00:22:59.34\00:23:03.73
want you to do is bring
one leg up and totally across,
00:23:03.76\00:23:07.02
now bring it over and
just let it stretch there.
00:23:07.86\00:23:10.29
Okay, good, straighten
this leg out, good, and just
00:23:12.23\00:23:13.20
lay back and relax and
just feel that stretch.
00:23:20.02\00:23:22.86
Okay, lets turn that
leg just a little bit, good.
00:23:26.74\00:23:29.96
Just let it relax there.
Okay lets bring it across
00:23:30.37\00:23:32.97
the other side. Wanna
feel this stretch in the back,
00:23:33.00\00:23:44.19
in the hip area. Okay,
one more time back to the
00:23:44.31\00:23:49.27
other side. Okay and
back over to the other
00:23:49.35\00:24:01.36
side again. Okay, now
another way we can stretch
00:24:01.41\00:24:10.76
the hamstring is go and
lay back flat again. Okay,
00:24:10.88\00:24:15.01
keep one knee bent
and grab the other leg,
00:24:15.09\00:24:17.65
grab the another knee and
pull it towards your chest.
00:24:18.07\00:24:19.75
Good. Okay we're going
to hold that for about 15
00:24:22.96\00:24:29.84
seconds. Now switch
it, and a nice study pull.
00:24:29.95\00:24:41.69
Okay good. Okay, I want
to sit up and I want you
00:24:46.79\00:24:50.60
to do the lower back
stretch we did before where you
00:24:50.76\00:24:52.81
just to put one leg over
and bent across, there you
00:24:53.70\00:24:57.05
go, now twist this way,
good. Okay now switch it,
00:24:57.25\00:25:09.82
once again we're
holding each one for about a
00:25:12.82\00:25:14.14
10 or 15 times, 10 or
15 second time period.
00:25:14.29\00:25:16.72
Okay good, so back up on
the feet again, okay hands
00:25:22.66\00:25:29.10
behind the back, lets
do some of trunk work,
00:25:29.16\00:25:31.84
lets bent over and it's
up and lean back, blow out as
00:25:32.14\00:25:39.09
we come forward and up
and back, okay over and
00:25:39.22\00:25:46.53
contract the abdominal
as we come forward and up
00:25:46.60\00:25:49.62
and back. Blow out,
contract the abdominal,
00:25:49.65\00:25:55.24
up and back again,
bend over, up and back,
00:25:56.83\00:26:03.34
bend over, up and
back, lets do three more,
00:26:05.84\00:26:10.48
bend over, up and
back, two more, over,
00:26:12.03\00:26:17.81
up and back, last
one bend over, and up and
00:26:20.71\00:26:26.57
back. Okay now lets
finish up with some trunk
00:26:26.77\00:26:30.87
turns to rotate to the
side, get a nice stretch
00:26:31.43\00:26:33.93
there, hold it, now
back the other way and turn
00:26:34.18\00:26:41.77
again and turn trying to
get a good rotation of the
00:26:41.89\00:26:49.72
trunk, turn again and
again, we're going to do
00:26:49.90\00:26:57.46
two more, turn and
turn, one more time turn
00:26:57.63\00:27:05.86
and turn. Good,
okay, thanks a lot fellows.
00:27:08.91\00:27:13.22
What we have done
today is work on flexibility,
00:27:17.32\00:27:19.39
showing you
various modes of doing it,
00:27:19.65\00:27:21.20
by doing exercise,
range of motion of exercise,
00:27:21.54\00:27:23.82
and also by doing the
PNF Stretching to help,
00:27:24.18\00:27:26.98
to get the body going to
a full range of motion and
00:27:27.42\00:27:29.59
that will decrease pain,
it'll help you so you won't
00:27:29.89\00:27:33.16
get injured near so
easily and as Jesus said,
00:27:33.19\00:27:35.70
he will give us good
route, so that if we're blown
00:27:35.87\00:27:38.02
one way or the other
we're able to stand stable and
00:27:38.18\00:27:40.94
remember all through
your exercise as it says
00:27:40.97\00:27:43.92
in Philippians 4:13, I
can do all things through
00:27:43.95\00:27:46.58
Christ who
strengthens me. God bless.
00:27:46.65\00:27:49.17