If you've ever experienced
the pain of tennis elbow or the
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frustration of carpal tunnel
syndrome you'll want to stay
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tuned for Body and
Spirit coming up next.
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¤ ¤
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Hello, I'm Dick Nunez, wellness
director at the Black Hills
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Health and Education Center.
Welcome to Body and Spirit.
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Today we're going to be talking
about tendon pain, but mainly
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we're going to be focusing
on carpal tunnel syndrome and
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tennis elbow. It may not sound
like a bid deal to a lot of
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people but if you suffer from
one of these conditions, it is.
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And really if you get down
to the basics of it what is it?
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It's the tendon that's
gotten inflamed wherever it's at
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whether it's in the carpal
tunnel groove of if it's the
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common extensor tendon in the
forearm. We can do something
about that and help it
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recover. I remember a man
who was playing squash for years
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and he had to stop playing for
almost two years because he was
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having such problem with tennis
elbow. Then when he started
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doing an exercise program
of just basic movements and so
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forth, within one month he was
back playing again. So you don't
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have to suffer with these
conditions for years. There is
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something you can do about it.
In the Bible it talks about how
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people would come to Jesus
and he would heal everything no
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matter how small the condition
might be. Even though we're just
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dealing with the tendons
or dealing with hand strength,
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people think it's a very minor
issue. Well it's not. And the
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Lord cares about every little
thing. He even has the numbers
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of our hair on our heads counted
so we want to turn to him for
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all things. And we're going to
do that just now. We're going to
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get start now. Helping me
out today will be Moe and Greg.
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We're going to start by going
right after the area that is
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affected in carpal tunnel
syndrome and in tennis elbow
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and that's the forearm area.
I think we have to remember when
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people talk about hand strength,
and I have very small hands even
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though once upon a time I was a
shot putter, but the hands have
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very little muscle tissue to
them. Oh there's little bits but
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nothing to give you direct
strength. The strength in your
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hand actually comes from your
forearm. So the stronger your
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forearm is the more hand
strength you're going to have.
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Obviously some people are going
to have larger hands and it's
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going to give them more leverage
when they go to grab things or
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pick things up. But I have
relatively strong hands but
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they're small. So we
can do something about that.
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We're going to start by just
turning our palms over like this
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and I'm going to back up with
you guys and we're going to go
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up and down just like that.
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We're just going to do some
wrist extensions here. As we do
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that, it's working the muscles
in our forearms. We want to get
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a nice range of motion here.
We can do a lot of repetitions.
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We can use some weights if
we want; we can use some cans or
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some dumbbells. Just by doing
this if you flex hard you should
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even start to feel your forearms
going into contraction. Okay
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let's go ahead and do 10 more.
There's 1, 2, 3, 4, 5, 6, 7, 8,
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9 and 10. Now we're going to
turn it the other way and now
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we're going to do the flexors.
The first batch of exercise was
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for the extensors. Now we're
turning it over so we have nice
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balance of what we're doing
here. This is stretching out
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that carpal tunnel area. Now if
you have to stop at home, that's
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okay, because even though
this may seem like a real simple
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movement, the reality is if
you're having problems or if you
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don't have good strength in
your forearms, this in itself
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will start to burn and cause
discomfort. You don't want to
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take yourself to a position
of pain. You hear that old adage
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no pain, no gain. Well it
depends what type of pain we're
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dealing with. A little bit of
muscular fatigue or a little bit
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of lactic acid, that's all right
but if we're getting structural
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pain in a tendon, then we
want to slow down or stop.
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Since we're not using any
resistance we find that we
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should be able to do this type
of movement. We're going to go
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10 more. And now 5 more. And
now what we're going to do is
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we're going to rotate over and
out. If we do this in a sequence
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you'll find that you actually
will start feeling it very
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nicely in the forearm area.
I know even my forearms are
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starting to little fatigued
as we keep going through this
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motion. Again it's very simple.
You could use some dumbbells
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it would be a little
more difficult. Keep it going.
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Okay and we're down to our last
10 to go; 1, 2, 3, 4, 5, 6, 7,
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8, 9, 10. Now we're going to
lock our fingers together and
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we're just going to stretch
that out, stretch that area out.
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Okay, let's hold that for 5
more seconds; 4, 3, 2, 1. Relax.
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Okay. Now what we're going
to do is we're going to do just
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some simple hand opening and
closing. Often times when people
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have tennis elbow and they get
all that pain right in through
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the common extensor tendon they
don't think they can do anything
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and you ask them well can you
close your hands or can you open
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and close your hand. They'll say
yeah I can do that and you can
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see that there's a lot of
jumping around in that area
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when we do that type of movement
and so we're going to do that
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now. We're just going to
take both hands at the same time
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We're going to open them wide
and close them. Open your hands
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real wide and then close
them. This will help bring fresh
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oxygenated blood to that
area and carry out the waste by
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product. We know that healing
is increased if we increase the
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flow to the area. Now when we
first traumatize an area, then
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we don't want to use heat or
do any type of exercise. We want
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to ice it until it heals to the
point and then we can go ahead
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and start doing some exercise
or doing some heat treatments or
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what we're doing right now
is we're doing a deep internal
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massage of the tissues, if
you will, because we're taking
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oxygenated blood to the area
and you should start to feel a
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warmth. Whenever somebody lifts
weights or works out, they get
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what's called the body builders
pump and the pump is the
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engorgement of blood into that
muscle tissue. Okay, let's do 10
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more. There's 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10. Good.
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Okay, we're just going to shake
them out there. Okay, any time
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we deal with the body, even
though we just spent a little
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time working on the forearms,
focusing on hand strength,
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focusing on the carpal tunnel
of the tennis elbow, we also
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want to a total overall body
workout. So we're going to do
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that now. We're going to start
doing some chest training. We're
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going to take the hands and
press together and as we do that
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you also feel that stretch
in your forearms some. Now we're
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going to rotate, we're going
to push out, we're going to draw
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back, push out and pull back,
push out, pull back. You want to
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keep the tension on the hands
at all times. If I were to come
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over to Moe here, I shouldn't
be able to pull his hands apart
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Good. I'm sure Greg won't let
me pull his hands apart. That's
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good. Okay, let's keep that
going. The harder we push the
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more benefit we get. Some might
remember the old Charles Atlas
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dynamic tension. This is a
little bit like what he used to
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do except he was doing a lot of
isometric stuff, but we try and
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put range of motion in with
that as well. Okay let's go 5
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more times. That's 1 and 2, 3,
4 and 5. Okay let's cross over
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back and forth, good. We look
like a bunch of Egyptian dancers
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here. Good. Keep going. Let's
go 5 more each way. That's 1,
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2, 3, 4, and 5. Good. Okay let's
stretch the area out. Let's lay
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back. Put your arms back and
stretch, bring it across, pull
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the shoulder blades out. Feel
the stretch in the upper back.
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Back again. Stretch the chest.
Bring it across and pull. Good.
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Okay now we're going to simulate
a pull-down motion. We're going
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reach up, we're going to
pull back. Squeeze your shoulder
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blades together. Come back up
to the middle. You control how
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hard you work even though
we're not using resistance
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except our own muscle tissue.
But we still can squeeze and
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contract those muscles
real strong in the upper back.
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We're working all the
muscles around the scapulae, the
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rhomboids and teres minor,
teres major, the infraspinatus,
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the supraspinatus, all those
muscles back there that help
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keep our good posture. It's very
important. Okay, let's do 6 more
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That's 1, 2, 3, 4, 5 and 6.
Good. Okay let's reach out, pull
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back. Now we bring in a little
more of the latisimmus dorsi.
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We're still working the
rhomboids and the muscles in the
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upper back, levator scapulae,
all those that are tying in back
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there. And we're going to go
8 more. Ought to be feeling that
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your shoulders a little bit
as well. Two more. Good. Okay.
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Relax for a moment. Okay, arm
up over the head. Let's stretch
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those muscles out. Okay, let's
hold that for 5 more seconds.
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Four, 3, 2, 1. Switch. You want
to pull just to a place where
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you feel it stretch. You
don't want to make it hurt.
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5, 4, 3, 2, 1. Good. Okay we're
just going to do some lateral
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raises. We're going to go
up. We're going to come to the
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front, back and we're going to
go down, up to the front, back,
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and down. Good. Up. You want
to focus on the shoulders as we
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do these exercises. We can
do a lot of repetitions this way
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since we don't have resistance,
but you can make it harder by
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using resistance. If you need
to stop and rest, that's okay as
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well. Okay. Let's go 10
more. 1 and 2 and 3 and 4 good
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and 5 and 6, focus on the
shoulders, 7, 8, 9 and 10. Good.
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Hands in front. Now let's go
up and down, up, down, keep the
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chest up as you do it. Up, down.
Good. Okay, let's go 9 more.
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You should be starting to feel
your shoulders pretty well by
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now. Three more. And last one.
Okay good. Now let's roll the
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shoulders up and back. This
is still working the trapezius.
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Also tying in the other muscles
we've worked already. I always
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think this one feels good
especially for those who do a
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lot of work in the office and
so forth. This is an excellent
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exercise to do. Three more. Okay
now back the other way. Okay and
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let's go 8 more. That's 1, 2,
3, 4, 5, 6, 7, and 8. Okay let's
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shrug the shoulders straight up
now and release them. Up, hold,
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release. Up, hold it and release
Up, release. Good. Keep going.
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And up, and down, up, down,
7 more, up, down, up, hold and
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down and 4 more, 3 more, good,
last one coming up. All right
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good. Turn your head to
the side. You should feel the
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tightness up there in that neck
area. Okay, let's turn the other
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way and turn again and turn
one more time each way, turn
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and turn. Okay good. We're going
to do a combination exercise for
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biceps and triceps. We're going
to curl the arms up. We're going
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rotate the wrists and push down
Again this will be working the
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rotation in the forearm area so
it's still helping the condition
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we're focusing on today which
is the tennis elbow and the
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carpal tunnel, keeping
those arms strong and healthy.
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So often people are spending
their time on typewriters or
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computer keyboards and they
start to get a lot of pain in
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there. Because they're stuck
in one position they get that
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inflammation. If you take
a tendon and inflame it, it's
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going to cause pain and if
it starts coming out of it's
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regular groove then it's
going to hurt. Even things like
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rotator cuff problems which we
hear so much about. It's simply
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a tendinitis condition
that's going to exist in the
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supraspinatus, infraspinatus,
teres minor or subscapularis
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which are the four muscles
that make up the rotator cuff.
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So even though rotator
cuff injury sounds very scary in
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reality a lot of them are
just dealing with the tendinitis
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condition. However, the tendons
are very difficult to get to
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because they're so deep.
If you do have tendinitis,
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by getting a good cross massage
can be very helpful. A lot of
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people will get inflammation up
in their bicipital tendon which
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is up in this region. That's
a very common one for people,
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especially if they do a
lot of weight lifting and bench
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pressing and things like that
because it takes the body out of
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a normal mechanics and puts
a lot of stress right in here.
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Ideally the body wants to
bring things back and then come
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forward to do the regular full
range of motion. Okay? Let's do
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about 10 more of these. You
want to push it way down so you
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contract the triceps at
the bottom. Good. And 5 more.
00:17:47.93\00:17:56.43
That's 1, 2, 3, 4 and 5. Good
job. Okay, for our legs today
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we're going to do some lunges.
We're going to do it a couple of
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different ways. First we're
going to lunge out to the side
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and just to loosen the legs
up we're going to come down.
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Feel it stretch. Now let's
rotate over to the other side.
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And over. We're going to
do these nice and slow. Okay.
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Again. Okay let's go 10 more
each way. There's 1. Feel it
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stretch each time. Pressure on
your quadriceps. Brace yourself.
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There's 3 and 4 and 5. Five more
6, 7, 8. Two more times, 9, last
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one coming up and 10. Good.
Okay. Now what I want you to do
00:19:14.72\00:19:20.38
is lunge to the front. Hands
on the hips. Lunge out, go down
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touch your knee to the ground
if you can. Back. Now switch
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legs. Good and back. This is
a more advanced exercise. If you
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have knee problems then you
probably don't want to do this.
00:19:35.59\00:19:39.11
You may want to just stay
with squats or you can do a much
00:19:39.14\00:19:42.75
shorter lunge. These guys are
going way down but you can just
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lunge partially. Maybe I'll
do that while you guys do that.
00:19:46.42\00:19:49.98
How does that sound?
Sounds like a good plan to me.
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Since I'm the host of the
show I get to make those calls.
00:19:52.46\00:19:56.95
And I'm bigger than both of you.
Chuckles. Okay keep it going.
00:19:56.99\00:20:05.02
This is a very good exercise
for the hips and thighs. It's a
00:20:05.06\00:20:13.02
good compound exercise. Compound
exercise means it does more than
00:20:13.06\00:20:16.48
one area. So, in other words,
we're going to be getting real
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good benefit from not only
the quadriceps but also the
00:20:18.84\00:20:21.28
hamstrings. This is a great one
for the gluteus maximus area.
00:20:21.32\00:20:26.42
Ladies oftentimes like this one
because it's a good one to firm
00:20:26.46\00:20:31.53
that area up. Don't step
off the stage. Okay, we're going
00:20:31.56\00:20:39.06
to do 10 more each way. There's
1 and 2, 3, there's 4. Good, you
00:20:39.10\00:20:56.47
guys are doing great; 5. Both
these fellows have real nice
00:20:56.50\00:21:07.79
form on this, 6, 7, 8, 9, one
more. Okay now, step out with
00:21:07.83\00:21:15.47
your other leg again now, step
out, first leg. Okay now I want
00:21:15.51\00:21:20.75
you to bounce 10 times on that
leg or up and down 10 times;
00:21:20.79\00:21:25.56
go down and touch the knee.
There we go. This just gives us
00:21:25.59\00:21:30.33
a little bit of an isolation
here and a good finishing
00:21:30.36\00:21:36.30
maneuver to fatigue the
quadriceps thoroughly, 6, 7, 8,
00:21:36.34\00:21:42.21
9, 10. Switch, 1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Okay. I'm going to
00:21:42.25\00:22:02.35
have you stretch out. We're
going to do it standing up.
00:22:02.38\00:22:04.63
You can use me as the wall.
Okay grab an ankle. This is also
00:22:04.67\00:22:14.28
known as flamingo drill. Okay
7 more seconds, 5, 4, 3, 2, 1.
00:22:14.32\00:22:24.60
Switch. Okay, you should feel
that in your quadriceps; 5 more
00:22:24.64\00:22:33.32
seconds, 4, 3, 2, 1. Relax.
Okay, let's step to the edge of
00:22:33.36\00:22:39.68
the platform here. Put your hand
on my shoulder again. On the
00:22:39.71\00:22:44.30
balls of your feet. You're going
to go up and down on the calves.
00:22:44.33\00:22:48.89
Okay, for those at home you
probably want to find a stair
00:22:48.92\00:22:52.65
step or get a block of wood,
something you can go up and
00:22:52.69\00:22:58.94
down with and don't fall off.
I suggest you brace yourself.
00:22:58.97\00:23:07.90
Good. Keep going. Okay let's go
a little faster now. By varying
00:23:07.93\00:23:16.83
the speed we will vary the
intensity of it. Okay. Now slow
00:23:16.86\00:23:26.80
down again. Good. Now speed
it up. Chuckles. Okay and 5 more
00:23:26.83\00:23:36.24
slow, real slow. Way up high.
Up, now hold it at the top, way
00:23:36.28\00:23:44.36
up high, hold that up there,
hold it, hold it. Now stretch
00:23:44.39\00:23:52.49
down. Okay hold that, hold it.
Okay good. All right. Now let's
00:23:52.52\00:24:00.59
stretch those areas out and
stretch the hamstring in the
00:24:00.62\00:24:06.76
back of the knee. Okay and let's
hold that for 10 more seconds.
00:24:06.80\00:24:16.21
Five, 4, 3, 2. Switch. And if
you can you can grab your ankle
00:24:16.25\00:24:22.28
and pull down a little more
and give yourself a little extra
00:24:22.31\00:24:29.58
stretch there. And let's go 5
more seconds, 4, 3, 2, 1. Okay.
00:24:29.61\00:24:36.85
Step back. We're going to
press the heel to the ground.
00:24:36.88\00:24:39.68
Stretch the calf and let's hold
that for 5 more seconds, 4, 3,
00:24:39.72\00:24:52.44
2, 1. Switch. Press the
heel down and 10 more seconds
00:24:52.47\00:25:01.97
5, 4, 3, 2, 1. Good. Okay let's
put the hands behind the back.
00:25:02.01\00:25:08.97
We're going to do some abdominal
low back work. We're going to
00:25:09.00\00:25:15.93
blow out. We're going to
contract the abdominal wall.
00:25:15.96\00:25:19.95
Then we're going to bend at the
waist, we're going to come up,
00:25:19.99\00:25:24.76
keep the abdominals contracted.
Then lay back, blow out and over
00:25:24.80\00:25:30.87
up, lay back, good. Keep those
abs tight. You can get a real
00:25:30.91\00:25:35.84
good feel off this exercise
even though it's fairly simple.
00:25:35.87\00:25:40.76
Lay back, you feel those abs
stretch, blow out, bend over,
00:25:40.80\00:25:45.62
up, back. Good keep going. Back,
and back, good. Try and isolate
00:25:45.66\00:26:10.01
each one. Blow out as you come
forward, lay back, blow out,
00:26:10.04\00:26:20.85
Lay back, we're going to wait
more. Contract the abs and we're
00:26:20.89\00:26:36.24
down to our last 5. And 2 more.
Okay good. Okay let's finish up
00:26:36.27\00:26:51.59
with just some easy trunk
rotation, turn, turn, turn, good
00:26:51.62\00:27:08.24
Five more each way. There's 1
and 2 and 3 and 4 last one and
00:27:08.28\00:27:19.85
5. Okay. Thanks a lot fellows.
If you have problems with carpal
00:27:19.89\00:27:28.08
tunnel or if you have problems
with tennis elbow get into a
00:27:28.12\00:27:33.72
regular routine. Do something.
Get the hands moving, get the
00:27:33.76\00:27:38.36
forearms moving and you'll
be amazed at how fast they come
00:27:38.40\00:27:41.99
around. And claim the promises
of God. Remember you can do all
00:27:42.03\00:27:45.59
things through
Christ who strengthens you.
00:27:45.62\00:27:47.12
That's according
to Philippians 4:13.
00:27:47.15\00:27:49.59
God bless you.
I'll see you next time.
00:27:49.62\00:27:52.03