The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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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.
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Today we're gonna talk about
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one of
America's biggest problem,
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dealing with stress.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Today's topic is
going to be one that effects
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almost every person
I've ever come across,
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and that's stress.
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Stress affects so many people
in many many negative ways.
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It affects our immune system.
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It affects the way we
feel. It makes us fatigue.
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When you talk to
people in today's society,
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so often they say,
oh, I feel so much stress.
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Well one of the best things
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we can do about
stress is exercise.
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Because when we
exercise, we produce chemicals
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that make us feel better.
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There is a
chemical known as endorphin,
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that give us this
euphoric type feeling.
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Oftentimes,
people don't associate
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exercise with euphoria and
they may not enjoy doing it.
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But, after they're
done, they feel so much better
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and they're glad they did.
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So we're gonna
talk about that today
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and the Bible
talks about stress.
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In fact, Jesus says,
"don't worry about tomorrow
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because today has
enough promises for itself."
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So instead of
spending time worrying about
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what might
happen or worrying about
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what happened to us in the past.
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Let's not think about that.
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Let's live for today,
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get the most
out of it as we can.
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'Cause we may not be
able to change yesterday
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but we can change today.
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And we can change tomorrow.
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And if we claim the promises
and know that when Jesus says,
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"take my yoke upon you
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for my burden is
easy and it's light."
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We can do that but
we also have to remember
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when we yoke up with Jesus
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we can't be going a
different direction.
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We have to be following Him.
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And then we can
truly have the peace
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that surpasses understanding.
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So if we're
ready, let's get started.
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Helping me out
today will be Miles.
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And today's program will not be
a real high intensive workout,
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it will more of
a stress reducing,
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stretching type program,
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but let's start by
loosening up a little bit.
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And by doing our arm circles,
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nice range of
motion, up and around
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We're doing this for
our warming up purposes
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and it's also very
helpful for keeping
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a range of motion
of the shoulder area.
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As people start
to lose their ability
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to move and function.
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They start feeling stress.
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So the stronger we feel
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the better off
it should help us.
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Okay, let's go
back the other way.
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Also exercise helps us to
deal with the stress hormones
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that are released in the body.
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As the more we become
fit, we'll be able to deal
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with those chemicals
much more effectively.
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Also we know that the
body produces adrenaline
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when we get stressed out
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and by exercising we'll
help alleviate that as well
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by burning that through.
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Okay, let's do a couple more.
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Okay, and we're gonna just
do a nice overall body workout,
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we're gonna
start with the chest.
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Let's put our hands in
a prayerful type position
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and we're gonna push here.
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Then we're gonna
turn our hands and go out
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and back in.
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And out,
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and in,
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you're focusing on
the chest as we do this.
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And we can
dictate how hard we go.
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The harder you push,
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the more you're
getting out of it.
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The main thing with exercise
is that we want to enjoy it.
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If it feels like something
we just can't stay with,
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then we won't keep doing it.
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But if we take a
nice gradual approach
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to our exercise and
progressively work into it,
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we'll find we can do far more
than we ever thought possible.
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Okay, let's do
five more like that.
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And two more--
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and last one.
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Okay, now let's
turn the hands back
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into a peripheral type position.
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Let's push over to the side.
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And way back the other way.
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And we should be feeling
the chest again as we do this.
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A big important component
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of stress
reduction is stretching.
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Stretching is so
soothing to the body
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but by working out
first, we'll actually accentuate
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that stretching and
the feelings of relief.
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Because we're
fatiguing the muscles first
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and I believe we'll
get far more benefit
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of our stretching by doing so.
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Let's go three more each way.
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There's one
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and two
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and three. Good, relax.
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Okay, let's put the arms
back and feel the stretch
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and just try and
relax as you do that.
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Let the arms just hang back,
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feel the stretch in the chest.
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Okay, now let's
just bring it across,
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stretch the upper back area.
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Pull the scapula
apart as much as possible.
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Okay and let's go back again.
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Feel that nice,
relaxing stretch.
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And bring it across,
pull the scapula apart.
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Okay, good, relax.
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Okay, Miles, you want to
get the towels for us there.
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Thank you, okay we're gonna
put the arms up over the head.
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And we're gonna stretch back,
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now we're gonna pullover to
the front, and backup again.
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And over, we wanna
pull hard on the towel.
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And over, good, up.
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Keep the tension on
the towel at all times.
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Stretch the torso as we go up.
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And we're gonna do eight more.
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There's one,
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and two, tension on,
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three,
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four, good.
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Five, nice range of motion,
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tranquilly
stretch back as you go.
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Six, two more times.
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And seven, one more time,
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and eight, good.
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Okay, put it backup
over the head again.
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Now we're gonna
go over to the side
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and back over the other way.
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We wanna pull
against each arm as we do it.
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Okay, good.
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Try and go ten more each way.
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Should be feeling us
up in the upper back area.
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And also in your shoulders,
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it's where people
carry a lot of tension.
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So we're gonna make
sure we focus on that area
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as far as exercise
is for that upper back.
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Three more each way.
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And last one.
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Good, all right.
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All right, you can
just drop our towels
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over to the side there, Miles.
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Go ahead and take
them all the way off.
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Okay, now what we're gonna do
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is we're gonna
stretch that area.
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Let's put an arm
up over the head,
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and we're gonna
stretch the latissimus dorsi.
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We're gonna hold for
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about 15 seconds here.
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Then we got five more seconds.
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Switch--
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you wanna pull
against your elbow,
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so you feel it stretch
through that scapular area.
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And down along the side.
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And we got five
more seconds now.
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Okay, relax, good.
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Okay, now what we're gonna do
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is we're gonna have the
hands down in front of us here.
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We're gonna pull
up and then go down.
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It's gonna be
working the trapezius area.
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And the muscles around
the scapula and shoulders.
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This is called an upright drill,
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it can be used
with some resistance.
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Or we can use some
dumbbells or even some books
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or some cans or jugs
that have been filled
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with water or sand,
to help our resistance.
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Our goal here though is to setup
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a routine that
could be done at home.
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And take one of the
major excuses away from people,
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and that's, I can't
afford to buy equipment.
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One of the other big excuses
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people always give me
is, they don't have time.
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My comment is,
well if you don't think
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you have time to exercise,
pretty soon you'll be right.
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You'll be out of
time permanently.
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Okay, let's try and
do ten more of those.
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You wanna isolate
show the shoulder area
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as we're doing it.
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Think about what you're doing.
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Don't just go up and
down doing this motion.
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You won't get near the benefit,
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you would if you
would concentrate
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on what you're doing.
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And two more,
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okay now what we're gonna
do is some shoulder rolls.
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Up and back around, still
focusing on the same area.
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In today's society
with everybody on computers
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and the posture going so poorly,
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people get that
forward shoulder tilt.
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Where it rounds to the front.
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And they let those
muscles of the upper back go
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and that just
accentuates their stress.
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Gonna do two more.
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Okay, let's go
the other way now.
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And try to lift
the shoulders way up,
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before we roll
them to the front.
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One more.
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Okay, now, just
from front position
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we're just gonna go up and down.
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Just gonna shrug
those shoulders way up
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and then let them back down.
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You know you
should be feeling this
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in the trapezius
muscles right off the neck.
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Let's go five more.
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And two more.
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Okay, now let's raise
our arms about to the side.
00:11:57.83\00:12:00.85
And down, this is a
lot of raised motion.
00:12:00.86\00:12:04.90
Designed to work
the shoulder area
00:12:04.91\00:12:06.91
and this will help
tie in for the muscles
00:12:06.92\00:12:09.98
we were just working.
00:12:09.99\00:12:11.09
Again, this is a good one to
do with weights in the hands.
00:12:18.29\00:12:21.14
If you have dumbbells or
something, or those cans.
00:12:21.15\00:12:24.46
You can get progressively
bigger cans if you want.
00:12:25.27\00:12:28.07
And that's one way of
the seeing your progress.
00:12:28.08\00:12:30.29
Even with nothing at all just
by doing this manual resistance,
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range of motion
exercise, we can still get
00:12:34.73\00:12:37.26
the muscles nicely fatigue.
00:12:37.27\00:12:38.84
Okay we're going to do ten more.
00:12:39.99\00:12:41.37
Concentrate on the shoulders
and you should still fill it
00:12:44.85\00:12:47.38
up in the neck area as
well and the trapezius muscles
00:12:47.39\00:12:50.25
and five more
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and two more.
00:12:59.63\00:13:00.80
Good, okay, now bring
the arm across the body.
00:13:03.88\00:13:06.07
And we're gonna
stretch the shoulder area.
00:13:06.08\00:13:07.68
And let's hold it
for seven more seconds.
00:13:13.93\00:13:15.86
Okay, now switch,
00:13:19.84\00:13:21.16
ten more seconds.
00:13:28.35\00:13:29.51
Five, four, three,
two, one, relax, okay.
00:13:32.26\00:13:37.85
Now we're gonna do the biceps
and the way we're gonna do
00:13:38.56\00:13:40.42
that is we're
gonna put the arms out.
00:13:40.43\00:13:42.50
We're going to
squeeze the arms down.
00:13:42.51\00:13:44.84
Push out.
00:13:44.85\00:13:45.84
Flex 'em down, push them out.
00:13:51.97\00:13:53.89
It's pretty simple movement
but if it's done properly,
00:13:56.53\00:13:59.95
still can get a very
nice effect on the arms.
00:13:59.96\00:14:02.19
Wanna keep the
elbows up at all times.
00:14:04.96\00:14:07.09
Feel the biceps flex
each time you come down.
00:14:15.05\00:14:17.28
Ten more times.
00:14:19.16\00:14:20.59
There's one, and
two, three, four,
00:14:21.57\00:14:29.27
five, six,
00:14:30.91\00:14:33.89
seven, eight, two more,
00:14:35.16\00:14:38.73
nine and ten, good, okay.
00:14:39.95\00:14:44.30
Let's go ahead and
shake them out there.
00:14:44.31\00:14:45.63
Feel it relaxed.
Okay now we're gonna do
00:14:45.64\00:14:47.54
the triceps and the
way we're gonna do that
00:14:47.55\00:14:49.47
is we're gonna block one hand.
00:14:49.48\00:14:51.77
Then we're gonna push
down and give ourselves
00:14:51.78\00:14:53.70
some manual resistance here.
00:14:53.71\00:14:54.92
Then do twenty on each side.
00:14:58.74\00:15:00.32
There's five.
00:15:01.35\00:15:02.35
Again you control how
hard you work on this one.
00:15:04.58\00:15:07.74
Okay, and ten more
00:15:12.52\00:15:13.52
and five more.
00:15:21.09\00:15:22.13
If you're feeling with a
lot of stress I would suggest
00:15:23.24\00:15:26.05
just working
the range of motion,
00:15:26.06\00:15:27.99
just doing that
will help you feel
00:15:28.00\00:15:29.41
so much better. Good switch,
00:15:29.42\00:15:32.17
doing exercise just makes
you feel better about yourself.
00:15:33.23\00:15:37.44
Remember the story about a
guy who was gonna commit suicide
00:15:37.45\00:15:40.42
so he bought a jogging suit
00:15:40.43\00:15:42.57
and decided to go to
the park and kill himself.
00:15:42.58\00:15:45.26
He was gonna shoot himself
and so he decided to run.
00:15:45.27\00:15:48.19
To run himself to dead
and he tried to do that.
00:15:48.20\00:15:50.27
Got to this big tree
00:15:51.22\00:15:52.33
and collapsed in
heap and didn't die.
00:15:52.34\00:15:55.55
Wanted to die, felt
horrible and got up,
00:15:55.56\00:15:59.12
tried again the the next day.
00:15:59.13\00:16:00.96
And the next
day, and the next day,
00:16:00.97\00:16:03.12
we got seven more to go.
00:16:03.13\00:16:04.17
And by the end of the week
he came to a big discovery.
00:16:06.08\00:16:10.08
The tree was way behind him now.
00:16:10.09\00:16:11.82
He was getting more fit.
00:16:11.83\00:16:13.43
And he was
starting to feel better.
00:16:13.44\00:16:14.69
Okay, good, so he decided
to stop trying to kill himself.
00:16:15.89\00:16:19.94
Decided he would start doing
00:16:19.95\00:16:21.07
a regular
exercise program instead.
00:16:21.08\00:16:22.82
Found that to be
much more beneficial.
00:16:22.83\00:16:24.79
So exercise can
make you feel better
00:16:24.80\00:16:27.06
even if you're in
the depths of depression,
00:16:27.07\00:16:29.22
because you can just feel good
00:16:29.23\00:16:30.20
that you're doing
something positive yourself.
00:16:30.21\00:16:32.73
Okay, we're gonna
start some leg training now.
00:16:32.74\00:16:35.67
And the way
we're gonna start this
00:16:35.68\00:16:37.17
is we're gonna
step out to the side.
00:16:37.18\00:16:38.59
And we're gonna
rotate to other side.
00:16:41.72\00:16:43.50
This will loosen our
legs up a little bit.
00:16:46.45\00:16:49.17
And also work the
insides of the thigh.
00:16:49.18\00:16:52.25
Okay, let's go
ten more each way.
00:16:59.75\00:17:01.45
Wanna feel the
stretch as you step into it.
00:17:01.46\00:17:03.55
And also you wanna
feel the quadriceps
00:17:07.15\00:17:10.49
start
contracting and warming up.
00:17:10.50\00:17:12.30
There's four, and
five, we got five more,
00:17:18.26\00:17:22.93
six, and seven,
00:17:25.24\00:17:28.93
eight and nine
00:17:32.01\00:17:35.56
one more time and ten, good.
00:17:35.57\00:17:39.21
Now we're gonna
do some squatting,
00:17:41.22\00:17:42.84
gonna cross your
arms across the chest.
00:17:44.40\00:17:46.34
We're just gonna
squat down and come up,
00:17:46.35\00:17:49.84
constantly on
pushing your hips back.
00:17:49.85\00:17:51.62
Try and make
sure that your knees
00:17:52.81\00:17:56.13
don't go over your feet.
00:17:56.14\00:17:57.29
You want to keep
your knees in one place.
00:17:58.54\00:18:01.87
Focus on pushing
back of the hips.
00:18:02.66\00:18:05.19
Often times people think
squatting is bad for you,
00:18:05.20\00:18:08.27
if your body is
designed to go in this motion.
00:18:08.28\00:18:10.47
What happens simply as
people do them improperly,
00:18:12.29\00:18:15.61
if they push
their knees forward,
00:18:15.62\00:18:16.59
then yes, they
can be very painful.
00:18:16.60\00:18:19.10
We're not doing
very deep squats here
00:18:19.11\00:18:20.80
because we're
dealing with people
00:18:20.81\00:18:22.33
who are battling stress.
00:18:22.34\00:18:23.70
We don't want them to
feel like they're overcome
00:18:25.44\00:18:28.03
with muscular fatigue
but we want them to feel like
00:18:28.04\00:18:30.83
they're stimulating their
body and doing something good.
00:18:30.84\00:18:33.99
Oftentimes, you find,
if you start somebody out
00:18:38.76\00:18:40.94
gradually, then
as they stay with it,
00:18:40.95\00:18:45.52
they can start
working much harder
00:18:45.53\00:18:46.70
than they ever thought possible.
00:18:46.71\00:18:48.45
'Cause now they feel good
and they want to go further.
00:18:48.46\00:18:50.59
We have a 32-year-old mother
00:18:54.17\00:18:55.67
come out one
time, 16-month-old son.
00:18:55.68\00:18:59.00
She was ready to commit suicide.
00:18:59.01\00:19:01.15
Two weeks later, he had
a whole new grip on life.
00:19:01.16\00:19:03.92
She was told not to exercise,
00:19:03.93\00:19:05.40
she was-- had some
autoimmune conditions
00:19:05.41\00:19:07.72
that it made very difficult
for her to do anything.
00:19:07.73\00:19:10.24
But then just the
two week time period
00:19:11.38\00:19:13.63
she felt like just
a different person.
00:19:13.64\00:19:14.79
Eight more,
00:19:20.50\00:19:21.50
two more,
00:19:34.89\00:19:35.89
good, okay let's
go down and hold.
00:19:37.28\00:19:40.58
You're gonna hold
one for thirty seconds.
00:19:42.18\00:19:43.70
That just gives us a nice
static contraction on the legs.
00:19:48.74\00:19:51.70
Ten seconds, for those at home,
00:19:51.71\00:19:55.37
if you have to
rest, that's fine.
00:19:55.38\00:19:56.79
And there's twenty.
00:20:00.33\00:20:01.33
Five, six, seven,
eight, nine, ten, okay.
00:20:05.78\00:20:11.17
Miles, go ahead
and use me for a wall.
00:20:12.09\00:20:13.78
And I want you to
stretch your quadriceps
00:20:13.79\00:20:15.06
from a standing position.
00:20:15.07\00:20:16.09
Supporting to
stress the muscles out
00:20:20.93\00:20:22.81
after we work them out.
00:20:22.82\00:20:23.92
Again we're holding
for about 10 to 15 seconds.
00:20:28.36\00:20:30.71
Let's hold them
now for five more.
00:20:39.41\00:20:41.62
Four, three,
two, one and switch.
00:20:41.63\00:20:46.24
Doing this
stress is very important
00:20:52.46\00:20:54.01
for the flexibility
around the knee area.
00:20:54.02\00:20:55.98
If those
quadriceps get too tight,
00:20:56.84\00:20:58.90
you start to develop knee pain.
00:20:58.91\00:21:00.41
Let's hold up it five more,
four, three, two, one, good.
00:21:02.33\00:21:08.79
All right, let's do a
hamstring stretch now.
00:21:09.07\00:21:11.01
The way we're gonna do
that is we're gonna step out,
00:21:11.02\00:21:13.23
go up on heel, and we're
gonna lean forward into that.
00:21:13.24\00:21:17.31
Feel it stretch in
the back of the leg.
00:21:17.32\00:21:19.27
Let's hold for five more seconds
00:21:27.10\00:21:29.10
four, three,
two, one and switch.
00:21:29.11\00:21:33.84
Those who become more flexible
00:21:37.98\00:21:39.40
you can easily go
down a lot further than
00:21:39.41\00:21:41.08
we're doing right here.
00:21:41.09\00:21:42.30
It has people start
exercising to find that
00:21:45.38\00:21:49.96
they may not have as
much flexibility as they like.
00:21:49.97\00:21:52.56
It had become
frustrating for them.
00:21:52.57\00:21:54.22
And they'll tend to
stop, they don't want that.
00:21:54.23\00:21:56.94
So just take it gradual.
00:21:56.95\00:21:58.60
And you'll find that it
gets much easier very soon.
00:21:58.61\00:22:01.28
Okay, relax.
00:22:01.29\00:22:03.21
Going to work the
calf a little bit now,
00:22:03.22\00:22:05.74
gonna put one foot
back, gonna go up on the toe.
00:22:05.75\00:22:09.40
Press down and do
that 20 times on each side.
00:22:09.41\00:22:14.38
Each time we go down, we wanna
feel it stretching the calf.
00:22:14.39\00:22:17.64
Weight up on the toe,
then press down on the heel.
00:22:23.97\00:22:28.57
And 10 more,
00:22:28.58\00:22:30.22
five more.
00:22:37.40\00:22:39.13
One, two, three,
four and five, switch.
00:22:39.14\00:22:47.87
This is an
important exercise for
00:22:53.69\00:22:56.51
the strength and flexibility
of the Achilles tendon area.
00:22:56.52\00:23:00.12
People that work in offices and
00:23:06.51\00:23:08.34
tend not to do a
lot of physical activity
00:23:08.35\00:23:10.79
tend to let
those, left that area go.
00:23:10.80\00:23:13.73
And then they try and
do some athletic event
00:23:13.74\00:23:16.07
and lo and behold they
rupture an Achilles tendon
00:23:16.08\00:23:19.46
by simply doing regular exercise
00:23:19.47\00:23:21.62
to keep that tendon
flexible. We keep it strong.
00:23:21.63\00:23:25.02
And ready for action.
00:23:25.03\00:23:26.78
A very important area to work.
00:23:28.20\00:23:30.78
The term Achilles,
heel is the weak spot,
00:23:30.79\00:23:33.82
it's very
applicable one more time.
00:23:33.83\00:23:38.39
Okay, good,
00:23:39.69\00:23:41.59
okay we're gonna do
some abdominal exercise,
00:23:41.60\00:23:43.68
we're gonna do it
from a standing position
00:23:43.69\00:23:46.33
and we're gonna put
the hands behind the back.
00:23:46.34\00:23:48.28
And we're gonna
blowout as we come forward
00:23:48.29\00:23:52.32
and we're gonna
bend at the waist.
00:23:52.33\00:23:54.60
And we're gonna come up.
00:23:54.61\00:23:56.14
Keep the abdominal crunched
and then laid them back.
00:23:56.15\00:23:59.99
Okay, so crunch over, bend over,
00:24:00.00\00:24:04.29
now up and lay back, good.
00:24:04.30\00:24:08.88
Okay over
again. Front abdominal,
00:24:08.89\00:24:11.28
up, slowly and lay it back.
00:24:13.91\00:24:18.07
Move over slow, and up and back.
00:24:19.02\00:24:26.89
Remember, the abdominal has
a four inch range of motion.
00:24:26.90\00:24:30.00
So what we're doing here
after reporting the contraction,
00:24:30.01\00:24:34.77
we are making low
back work as well.
00:24:34.78\00:24:39.11
So we get a
stretch on the low back
00:24:40.74\00:24:42.37
and we contract
that on our way back.
00:24:42.38\00:24:44.37
The entire-- antagonist
muscles are very important.
00:24:46.28\00:24:49.71
So, the abdominal is the
antagonist for the low back.
00:24:49.72\00:24:53.41
If we want a strong low back,
00:24:53.42\00:24:55.93
we need a strong abdominal wall.
00:24:55.94\00:24:57.74
Good, also it's a
very good exercise.
00:25:00.40\00:25:03.52
Just for
relaxing, it feels good,
00:25:03.53\00:25:07.49
people feel it in
their abdominal wall.
00:25:07.50\00:25:10.09
It's a good one just
for helping relieve stress.
00:25:10.10\00:25:13.34
Okay, we're gonna
do ten more of these.
00:25:16.45\00:25:18.61
And up and back,
good. Keep going.
00:25:21.08\00:25:25.42
There's three,
00:25:30.87\00:25:32.97
feel the abdominal crunch
each time you come forward.
00:25:32.98\00:25:35.36
And back, good.
00:25:42.80\00:25:44.00
And three more,
00:25:48.04\00:25:49.15
and two more.
00:25:52.33\00:25:53.53
Good, okay now we're
gonna turn in the trunk rotation
00:26:00.46\00:26:06.19
and the other way,
00:26:06.20\00:26:09.38
and turn and turn,
00:26:09.39\00:26:15.35
so another one that
feels good for people.
00:26:15.36\00:26:19.50
Feel that rotation on the body.
00:26:19.51\00:26:22.54
Very relaxing,
00:26:22.55\00:26:24.38
do five more each way.
00:26:27.51\00:26:29.37
And three more.
00:26:36.08\00:26:37.45
And last one coming up.
00:26:44.45\00:26:45.87
Okay, good.
00:26:49.55\00:26:50.66
Okay, Miles, thanks a lot.
00:26:50.67\00:26:52.03
Stress doesn't
have to keep us down.
00:26:55.13\00:26:57.69
We find that in
any type of situation
00:26:57.70\00:27:00.24
if we still have hope.
00:27:00.25\00:27:01.88
That's the big key,
00:27:01.89\00:27:02.86
when we lose hope,
stress gets the best of us.
00:27:02.87\00:27:06.53
So when we start exercising
00:27:06.54\00:27:08.24
regardless of how bad
things might be going,
00:27:08.25\00:27:10.63
just that whole
process of working the body,
00:27:10.64\00:27:13.76
helping us to relax,
helping us to sleep better,
00:27:13.77\00:27:16.82
all those are great
benefits from exercise.
00:27:16.83\00:27:19.73
Also when we look
at the stress factor,
00:27:19.74\00:27:21.73
our spiritual walk
with God is such a big key.
00:27:21.74\00:27:24.87
And people are
stressing and trying
00:27:24.88\00:27:26.41
and do things all on their own
00:27:26.42\00:27:27.98
or when people are exercising
00:27:27.99\00:27:29.79
really for means of
the physical benefit.
00:27:29.80\00:27:32.74
They lose such a big part of it.
00:27:32.75\00:27:34.81
I know from myself and my life
00:27:34.82\00:27:36.59
until I discovered
that all my training
00:27:36.60\00:27:39.19
should not be to my glory but
should be to the glory of God.
00:27:39.20\00:27:41.92
And things went so much better.
00:27:41.93\00:27:43.26
Remember Philippians 4:13 says,
00:27:43.27\00:27:45.64
"I can do all things through
Christ who strengthens me."
00:27:45.65\00:27:48.88
God bless you and
see you next time.
00:27:48.89\00:27:51.33