If you or somebody you know
suffers from fibromyalgia or
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chronic pain syndrome you'll
want to stay tuned for the next
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Body and Spirit.
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¤ ¤
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Hello, I'm Dick Nunez, Wellness
Director of 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 fibromyalgia and chronic
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pain syndrome and other things
that just cause us to hurt for
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no explained reason. When
we look at pain it can be very
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frustrating when you have
no idea what to do about it.
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But exercise has actually
been found to be very helpful
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especially if we keep it in
conjunction with God's other
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natural remedies including
proper diet, lots of air, lots
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of rest. All those things
are key components to having a
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strong immune system and for
feeling good. The Bible talks
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about that if we turn to him
he is faithful to heal us and I
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believe that people can
get great relief from all these
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conditions we mentioned with
a good exercise program and a
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good overall lifestyle program.
So today we're going to focus
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on the exercise. We're also
going to discuss some of the
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things we can do about these
conditions. So if we're ready,
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let's go ahead and get started.
Helping me out today will be
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Barbara and Amy. Anytime
we deal with a condition like
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fibromyalgia or any type of
chronic pain syndrome, we have
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to be real careful about how
much we stimulate the muscles.
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If we overdo it, we can
actually make ourselves worse.
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So we're going to just gently
warm up here with just some
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easy arm circles. With these
conditions, you might want to
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stop frequently and let yourself
rest. We do not want to take
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you into a situation where
you're going to be getting a
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lot of lactic acid buildup.
Okay now let's go the other
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direction; just gently going
over and let's do 5 more times.
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Last one and relax. Okay what
we're going to do is we're just
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going to push our hands
together. Keep your elbows up
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so your forearms are parallel
to the ground. Okay, now we're
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going to rotate the hands.
We're going to push out and
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draw back and push out and
draw back. We're working the
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pectoralis major or the chest
muscles now, but you want to
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be careful of how hard you push.
You can always go harder. I have
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a philosophy in exercise:
you can always start to easy.
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That's fine because you
can always add more. But if you
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start too hard you can set
yourself back. We never want
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to see anybody go backwards,
we only want to see a good
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progress. Let's do about 10
more of these. There's 2, 3,
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4 and 5, good keep going,
6, 7, 8, 9, one more time, 10.
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Okay now we're going to rotate
back to the prayerful position
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and go back and forth this
way. You want to stimulate the
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muscles, you just don't
want to overdo them. Exercise is
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such a key component as far
as increasing circulation and
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making you feel good.
Sometimes I find people who have
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fibromyalgia or chronic pain
or chronic fatigue syndrome,
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they'll find that after they do
the exercise they actually feel
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better. Okay, let's go 5 more
each way. That's 1 and 2, 3,
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4, last one and 5. Now we're
going to stretch those muscles
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out. We're just going to gently
lie back and feel it stretch.
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Bring it across, pull the
shoulder blades apart. Let's
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lie back again. Feel the stretch
and cross and pull it apart.
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Very good. All right. Barbara
is you could get out towels
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for us. We'll get our expensive
exercise equipment here, your
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basic hand towel; nothing fancy
about them. Okay, what we're
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going to do is we're going to
use these to give us our range
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of motion. Now for those who
do not have any pain conditions,
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pull really hard on the towel
as if you want to tear it in
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two. For those who do have pain
or arthritic pain, let's just
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take the towel and gently bring
it up and pull it over, up and
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over. Good. When you have
these type of conditions you
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also want to have a good dietary
program. Make sure you eat lots
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of fresh fruits and vegetables.
Try and abstain from things
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that you know are not going
to be healthy for you. Take care
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of your body because it's the
only one you're going to get.
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We find that as we eat properly
we find our immune system
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getting stronger. Also we
want to look at getting lots of
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water. Water is such a key
component for keeping our body
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clean. That's very helpful.
Getting outside and getting
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lots of sunshine and fresh
air. That's very important.
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Being temperate in the things
we do, making sure we get a
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lot of rest. Rest is a key
component for people who have
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these type of disorders. So
often I see people have very
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bad schedules, working all sorts
of crazy hours and pretty soon
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low and behold they have
some type of autoimmune disorder
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that they really wish
they didn't have. So by getting
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proper rest, getting to bed
early enough, take advantage
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of those most valuable parts
of sleep, getting up early and
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getting yourself fit enough that
your pulse rate is low enough
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that you can truly enter into
rest. It's also important to
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remember the way God made us
that we take one day in seven
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for total Sabbath rest. It's
very helpful for our overall
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health. Okay. Now let's hold
it overhead. We're going to go
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back and forth now. You want
to feel the stretch. Again for
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those who do not have the
problem, go ahead and pull real
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hard. Get as much out of
it as you want. Those with
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fibromyalgia or chronic pain
syndrome be very careful about
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what you do. If you need to
put your arms down, that's fine.
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And let's go 5 more each way.
There's 1, 2 and 3, 2 more, 4,
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last one and 5. Okay,
let's set our towels down for a
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moment. We're going to stretch
the muscles we just worked.
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Put your arm up. See how we're
doing there. Good. Oh, you've
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got lots of flexibility. So
has Barbara. Okay, we look good.
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Let's hold that for 10 more
seconds. Stretching is a very
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key component for any pain type
condition. You want to have good
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range of motion. That'll help
you to do the simple things of
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life. Okay, let's switch again.
Okay, let's hold that for 10
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more seconds. We're going to
hold each stretch for about a
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10-15 second time period. We've
got 5 more seconds to go, 4, 3,
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2, 1, good. All right we're
going to do the shoulder area.
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Now the shoulder area is
very complex. There are lots of
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muscles up there that allow
up to rotate our shoulders or
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rotate our arms around. You have
16 muscles that attach into each
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side of the scapula, plus you
have the deltoids that cap off
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the shoulders. You have the
trapezius coming off the neck.
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So we're going to try and work
all these areas. So we're going
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start out by just having
our hands down to our sides and
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raising up and down and up and
down. For those at home who are
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wanting to go harder, get some
hand weights, grab some books,
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grab some jars, some water
jugs, something so you can give
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yourself some resistance
and make this more difficult.
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We're looking to get range
of motion. That's the main thing
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we're after; get the blood
circulating. For many even this
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exercise, just raising up,
is very difficult. I remember a
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man who came out to our center.
He could only do this 5 times
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when he first started. Three
months later he was able to do
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this same exercise with a
20 pound dumbbell in each hand.
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So I've seen great things
happen even with people who
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have lots of pain and,
yes, I've seen many people with
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fibromyalgia and chronic pain
syndrome get much better in a
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very short period of time.
But it's implementing all the
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aspects of healthy living,
not just one but everything.
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And, of course, the most vital
is that trust in God. If we have
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that, we can really anticipate
great things happening to us.
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Okay, let's do 5 more, 3
more, and last one. Good. Okay,
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now let's just rest. We're going
to shrug the shoulders up and
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around. Try and get the
motion through the trapezius and
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scapular area. We're going to
do 15 of those. Good, 7, 8, 9,
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10, 11, 12, 13, 14, one more
time, 15. Now back the other
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way. Do 15 of those, 2, 3, 4, 5,
6, 7, 8, 9, 10, 11, 12, 13, 14,
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15. Okay now let's just
shrug the shoulders up and down.
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If we practice this, we'll
be very good at telling people,
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I don't know, I don't know.
Good at shrugging your shoulders
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and let's go 5 more, 1, 2, 3, 4,
5. Now we're going to take our
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hands to the front, we're going
to draw them up and back down,
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up and down. Remember if
you need to rest, go ahead.
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Otherwise keep going. Also if
you want to use weights on this
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one, that's fine. It'll give
you more resistance. Also we've
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found it helpful for those with
these type of conditions to get
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regular massages. Hydrotherapy
has been found to be good.
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So there's lots of hope
for people who have pain. Don't
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just give up; that's the worst
thing you could do, because as
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your muscles get weaker the
pain will intensify. Okay, let's
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go 10 more. Keep going. And
5 more, and down to the last 2.
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Okay, good. Relax. Okay we've
just got to shake the arms out.
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Now what we're going to do is
we're going to stretch the area
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out a little bit. Let's start
by turning our head to the side.
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Now the other way. Turn and
turn, turn, turn. Two more each
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way. There's 1, and there's 2.
Now let's bring the arm up and
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cross it over and stretch that
area. There you go. Let's put
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it out here nice and straight,
Barbara. There, good. Okay good.
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Now hold that for around 15
seconds. You have 10 to go, 9,
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8, 7, 6, 5, 4, 3, 2, 1
and switch. Remember when you
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stretch do not take it into an
extreme pain range. You simply
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want to give it a nice steady
pull, feel the muscles being
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stretched. Don't bounce; hold
it steady. Five more seconds,
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4, 3, 2 and 1. Good. Now what
we're going to do is we're going
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do a biceps/triceps combination
exercise. We're going to curl
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our arms up like that and then
we're going to turn and push
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down. We're going to rotate
so our thumbs are turning in
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and that'll give the maximal
contraction of the triceps.
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Ready? So let's come up and
then down, up and down, up and
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down. Good, keep it going. Now
this is a pretty simple movement
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and not really very intrusive
to the muscles so if you need
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to use weights, that's fine.
Otherwise, I strongly encourage
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you just to do the range
of motion like we're doing.
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Again, you can control how hard
you work because if you flex
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the muscles up hard you can
get a good stimulus on them.
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I've found through my years
in body building that just by
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flexing your muscles for a long
period of time, you can make
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yourself very, very tired.
In fact, often times after an
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opposing routine you're
extremely warn out and can be
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sore the next day just by
practicing a lot of opposing.
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Okay, keep going. Up, down, up,
down, good. Keep going. Let's
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do about 15 more. We're going
to get a lot of repetitions in
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here, 2, 3, 4, good, 5, 10 more
let's make sure we flex those
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twice as hard down at the
bottom. There's 2 and 3 and 4
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good, 5, 5 more times; 1, 2,
3, 4, one more time, 5. Okay,
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just let the arms shake out a
little bit. Now what we're going
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do is we're going to take just
a moment to get a few breaths
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of air. So we'll take a nice
deep breath through the nose
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then out through the mouth,
in through the nose, out through
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the mouth. One more time. Good.
Okay, let's go ahead and get the
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towels out of here. Barbara,
if you want to just go ahead
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and drop those on the chair
over there. Getting those nice
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deep breaths is important
for a couple of reasons.
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It encourages us to breath
properly, but also gives us just
00:16:02.46\00:16:05.60
a little time to rest and help
bring that heart rate down to
00:16:05.63\00:16:08.69
get us ready for the next phase
of exercise which today is going
00:16:08.72\00:16:11.75
to be legs and we're going
to start out by warming the legs
00:16:11.78\00:16:15.53
up by stepping out to the side
and just stretching back that
00:16:15.56\00:16:18.93
way. Now we're going to switch
over to the other side so we
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stretch on the inside of
the thigh then down, over, good.
00:16:24.21\00:16:28.68
For those that want to make
it a little harder you can lunge
00:16:28.71\00:16:33.50
down a little deeper. For those
with pain I strongly suggest
00:16:33.53\00:16:37.73
we just keep it in a very safe
range. Remember, you can always
00:16:37.76\00:16:43.71
add more. You always want to
start on the safe side. Okay,
00:16:43.74\00:16:51.14
let's do 10 more each way.
There's 1, 2, you want to feel
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it stretch on the inside of
the thigh each time, 3, good,
00:16:56.99\00:17:11.68
control, 4, 5, 6, 7, 3 more,
8, 9, and 10. Now lean back over
00:17:11.71\00:17:22.31
to the side. Now let's just
stretch. Feel it stretch, 5 more
00:17:22.34\00:17:34.20
seconds. Over to the other side
now. Feel that stretch and 5
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more seconds, 4, 3, 2, 1, relax.
Good. Okay. Now we're going to
00:17:43.94\00:17:53.57
do some squatting. Legs should
be a little bit warmed up.
00:17:53.60\00:17:57.00
Now we do the squat. Squats can
be a very difficult exercise but
00:17:57.04\00:18:00.66
a very important exercise. For
those who have pain, we're not
00:18:00.69\00:18:03.87
going to do a very large range
of motion, but for those who
00:18:03.90\00:18:07.01
aren't in pain, you can go ahead
and take this down fairly deep.
00:18:07.05\00:18:10.18
So we're going to cross the arms
the feet are a little wider than
00:18:10.21\00:18:13.31
shoulder width and toes are
turned out slightly. Now we're
00:18:13.34\00:18:17.43
going to push back with the
hips and back up again. Okay.
00:18:17.46\00:18:21.48
We're not going very deep and
we're going to come all the way
00:18:21.51\00:18:25.63
up. Okay, up. Push the hips
back. We don't want the knees
00:18:25.66\00:18:29.52
to go over the feet at all.
And we're coming all the way
00:18:29.56\00:18:35.00
up when we do these. If you
want to make it harder go down
00:18:35.04\00:18:39.23
deeper and don't come all
the way up. That will keep the
00:18:39.26\00:18:43.29
tension on the thighs and
give you a much greater training
00:18:43.32\00:18:47.28
affect. Okay, we're going to do
a lot of repetitions. Doing okay
00:18:47.32\00:18:59.86
so far? Good. Amy, all right?
We're going to do 20 more.
00:18:59.89\00:19:07.55
If you need to stop at
home that's fine, then do so.
00:19:07.59\00:19:14.95
For those who are regular
watchers of the program you
00:19:14.98\00:19:19.76
know there are often times
we will stop and hold things.
00:19:19.79\00:19:23.81
We're not going to do that
today. That's not a good idea
00:19:23.84\00:19:31.92
for those with chronic pain.
I think we have 10 more, 1, 2,
00:19:31.96\00:19:40.00
and 3, 4, 5, 6, 7, 8, 9,
one more time, and 10. Good.
00:19:40.04\00:19:59.97
Now my assumption is that if
you do have pain, it's difficult
00:20:00.01\00:20:02.83
for you to get on the floor, so
we're going to do everything in
00:20:02.86\00:20:05.65
a standing position today.
So what I'd like you gals to do
00:20:05.68\00:20:08.10
is to come over by me and
put your hand on my shoulder.
00:20:08.14\00:20:10.49
Get a hold your ankle and
stretch your quadriceps. Good,
00:20:10.52\00:20:17.12
don't fall off. Okay. We want
to just have a steady pull. We
00:20:17.15\00:20:22.57
don't want to bounce it at all.
And let's hold that for 5 more
00:20:22.61\00:20:28.85
seconds, 4, 3, 2, 1. Good.
Now we're going to switch. Okay,
00:20:28.88\00:20:32.95
you're going to have to grab
and put the other hand on my
00:20:32.98\00:20:40.47
shoulder. There you go. And
let's hold that now for another
00:20:40.50\00:20:48.93
five seconds, 5, 4, 3, 2, 1.
Now relax. Good. Now to stretch
00:20:48.96\00:20:55.51
the hamstring area. We're going
to step out and go up on the
00:20:55.55\00:21:00.58
heel and lean gently into it.
If you can grab your ankle and
00:21:00.62\00:21:07.52
pull down that's fine. You girls
are making me look bad. Okay.
00:21:07.55\00:21:18.41
Hold the stretch 10 more seconds
5, 6, 7, 8, 9, 10. Switch.
00:21:18.44\00:21:27.12
Lean forward into it. You
might find that one side is more
00:21:27.16\00:21:33.56
flexible than the other. That's
not unusual. Stay with it and
00:21:33.59\00:21:39.36
you should balance out. Okay,
we'll hold that for 10 more
00:21:39.40\00:21:48.57
seconds, 5, 6, 7, 8, 9 and
10. Okay, now we're going to do
00:21:48.61\00:21:54.12
some calves. We're going
to just do one leg at a time.
00:21:54.16\00:21:59.61
Put the foot back. Okay. We're
going to press up on the toe
00:21:59.64\00:22:05.23
and then back down again. We'll
do 20 of those. Now you can do
00:22:05.26\00:22:10.82
this on a step or a block
of wood and get more intensity
00:22:10.85\00:22:14.49
with it. Calves are an area that
can get really painful if you
00:22:14.52\00:22:21.18
overdo them. So we want to
start with a less aggressive
00:22:21.22\00:22:28.26
exercise. Good. Way up on
the toe and all the way down.
00:22:28.29\00:22:35.26
Ten more, that's 1, 2, 3, 4,
5, 6, 7, 3 more, 8, 9, last one,
00:22:35.30\00:22:48.98
10. Good. Switch. Okay press
up, down, good, up. Way up on
00:22:49.02\00:23:00.41
the toe. If it starts to
burn, just go ahead and relax.
00:23:00.44\00:23:08.79
You don't want to take yourself
into that type of a range.
00:23:08.83\00:23:24.06
Ten more, 1, 2, 3, 4, 5, 6,
7, 8, 2 more, 9 and 10. Good.
00:23:24.09\00:23:32.74
Now we're going to do some
abdominal. We're going to do
00:23:32.78\00:23:41.36
that from a standing position
as well. Okay you can go ahead
00:23:41.39\00:23:43.61
and face the front, Barbara.
I'll go ahead and turn a little
00:23:43.65\00:23:47.25
sideways so you can see what
I'm doing. Okay. Put the hands
00:23:47.28\00:23:50.37
behind the back. We're going
to crunch the abdominals, bend
00:23:50.40\00:23:54.80
over and then up. Keep your
abdominal crunched and lie back.
00:23:54.83\00:24:01.08
Okay, crunch over, bend, up
crunched and lie back. Crunch
00:24:01.12\00:24:06.19
the abdominals. What I mean
by crunch is I mean contract it.
00:24:06.22\00:24:11.96
Lie back so you're blowing out.
Flexing it, bend over, up lie
00:24:11.99\00:24:17.69
back. It appears to be a
very simple move but it's very
00:24:17.72\00:24:23.59
effective if you have
good isolation on the abdominal
00:24:23.62\00:24:29.42
muscles. Again this is one we
can do a lot of repetitions on.
00:24:29.46\00:24:33.32
It's not near as difficult as
getting on the ground and doing
00:24:33.35\00:24:47.10
them that way. Okay, we're going
to do 10 more. There's 1, 2, 3,
00:24:47.14\00:25:00.86
4, focus on what you're
doing each time, 5, crunch the
00:25:00.89\00:25:12.79
abdominals, 6, 7, 8, two
more times, 9, last one, 10.
00:25:12.83\00:25:20.90
Let's just lie back and feel
the stretch there. Just hold
00:25:20.93\00:25:30.54
that for 10 more seconds,
3, 4, 5, 6, 7, 8, 9, relax.
00:25:30.57\00:25:40.11
Okay, we're going to cool down
with just some trunk rotation.
00:25:40.14\00:25:43.17
We don't want to bounce this
at all. We just want to give
00:25:43.21\00:25:46.83
ourselves a nice easy
turn. Helps us with the external
00:25:46.87\00:25:50.42
oblique's, the muscles along the
sides and it also give us some
00:25:50.46\00:25:55.04
stretching so it makes it so
it isn't quite so difficult to
00:25:55.08\00:25:59.63
turn. There are times in
our life when we have to turn
00:25:59.66\00:26:02.91
around so I feel it's important
to keep all aspects of our
00:26:02.94\00:26:06.04
flexibility intact. Whatever
direction God has designed
00:26:06.07\00:26:10.23
our bodies to go, I feel
it's important to keep that area
00:26:10.26\00:26:13.98
limber. Okay, we're going to
keep going. We're going to do
00:26:14.02\00:26:27.46
10 more each way, 1, there's
2, there's 3, 4, 5, 6, 7 and 8,
00:26:27.49\00:26:40.90
two more times, 9 and 10.
Good. Thanks a lot ladies.
00:26:40.94\00:26:47.03
We're all done. Don't be
discouraged if you get in
00:26:47.07\00:26:53.09
pain. I remember not that long
ago a man called us and said
00:26:53.13\00:26:56.12
my wife is in such pain she's
ready for a wheelchair. She was
00:26:56.15\00:26:59.25
73 years old. He didn't know
what to do. So he said can I
00:26:59.29\00:27:01.89
bring her out to your center?
Well we didn't even have a
00:27:01.93\00:27:04.53
program starting at the
time, but he insisted they come
00:27:04.57\00:27:07.10
anyway. So I said, oh go ahead
and come. I believe we're there
00:27:07.13\00:27:09.88
to serve people. And she
came out. Within two weeks, this
00:27:09.92\00:27:13.68
woman who could barely walk
was walking an incredible 6-10
00:27:13.72\00:27:17.34
miles a day. Now in my career
I've never seen a turn around
00:27:17.37\00:27:20.86
like that. It really was
miraculous to see just how much
00:27:20.90\00:27:24.33
better she got. Now right
before she came out she was in
00:27:24.37\00:27:27.36
total despair. She was depressed
and didn't think there was
00:27:27.40\00:27:30.37
anything she could do for
her chronic pain. There is hope
00:27:30.41\00:27:34.04
and we have to keep focusing
the right reason for exercise
00:27:34.08\00:27:37.67
and keep with a regular program.
Find something you like and
00:27:37.71\00:27:40.69
you'll stick with and do it
for the right reason. Remember
00:27:40.73\00:27:44.75
Philippians 4:13 says, I can
do all things through Christ who
00:27:44.79\00:27:48.78
strengthens me. God
bless. We'll see you next time.
00:27:48.81\00:27:51.41