The following program
is designed to demonstrate
00:00:01.85\00:00:04.05
simple workouts that you
can use to improve your health.
00:00:04.06\00:00:08.61
Be sure to
consult your physician
00:00:08.62\00:00:10.05
before beginning
any exercise program.
00:00:10.06\00:00:13.03
Have you know woke
with a pain in the neck.
00:00:15.31\00:00:17.31
No, I'm not talking about
the person you wake up next too.
00:00:17.32\00:00:19.61
I'm talking about
the actual physical pain
00:00:19.62\00:00:21.58
that can be incapacitating.
00:00:21.59\00:00:23.29
Find out what you
can you do about it next
00:00:23.30\00:00:25.00
on "Body and Spirit"
00:00:25.01\00:00:26.96
Hello, I'm Dick
Nunez, exercise physiologist
00:00:55.38\00:00:57.76
and Principal of Miracle Meadows
00:00:57.77\00:00:58.98
and Mount State Leadership
Academy in West Virginia.
00:00:58.99\00:01:01.40
Welcome, to Body and Spirit.
00:01:01.41\00:01:03.19
Today we're gonna be
talking about neck pain.
00:01:03.20\00:01:05.08
That's something that's
very near and dear to my heart.
00:01:05.09\00:01:07.42
One time when I was 30 years old
I was out digging fence holes
00:01:07.43\00:01:11.03
and they were very
deep and very rocky soil
00:01:11.04\00:01:13.64
and I had to work very hard.
00:01:13.65\00:01:15.21
Shortly before that I had
tweaked a muscle in my back
00:01:15.22\00:01:17.59
playing racquetball
and I was walking around
00:01:17.60\00:01:19.78
kinda cockeyed and crooked.
00:01:19.79\00:01:21.52
And I kept working anyway.
00:01:21.53\00:01:22.57
I just put on a
weight lifting belt,
00:01:22.58\00:01:23.75
I was young and not
various smart certain issues
00:01:23.76\00:01:26.75
and so I just kept working away.
00:01:26.76\00:01:28.70
When I went to bed that
night I slept on my right side
00:01:28.71\00:01:31.15
because there was
comfortable and during the night
00:01:31.16\00:01:33.08
I felt this weird sensation,
this burning pain sensation
00:01:33.09\00:01:36.52
and I never experience
before, down my right side.
00:01:36.53\00:01:39.48
I simply kept
going and did about--
00:01:39.49\00:01:41.56
went about my
things the next day.
00:01:41.57\00:01:42.82
I lifted weighs some
and play racquetball again.
00:01:42.83\00:01:45.01
And that night
when I went to bed,
00:01:45.02\00:01:46.56
I slept on the same shoulder.
00:01:46.57\00:01:48.41
It kept--this time the
pain came more frequently
00:01:48.42\00:01:51.32
and more intensely and sooner.
00:01:51.33\00:01:53.71
When I got up the next morning.
00:01:53.72\00:01:55.14
I crumbled to my knees in pain.
00:01:55.15\00:01:57.18
I could hardly raise my arm.
00:01:57.19\00:01:59.36
I'd lost 90% of the strength
in my right arm overnight.
00:01:59.37\00:02:02.89
I went through a
physical therapy,
00:02:02.90\00:02:04.16
orthopedic surgeon, neurologist.
00:02:04.17\00:02:05.81
I went to
everybody trying to find out
00:02:05.82\00:02:07.96
exactly what
happened to my neck.
00:02:07.97\00:02:10.18
And nobody could really
give me any clear answers.
00:02:10.19\00:02:12.37
Till one day I discovered
that the levator scapulae
00:02:12.38\00:02:14.34
had knotted up and was putting
pressure on axiliary nerve
00:02:14.35\00:02:17.76
running from my--around
my fifth cervical vertebrae
00:02:17.77\00:02:20.43
down to my shoulder and
was causing immense pain.
00:02:20.44\00:02:23.64
It took me 10 years to
rehabilitate to my right arm.
00:02:23.65\00:02:27.33
I'm very
sensitive of what the takes
00:02:27.34\00:02:29.12
to keep a neck
healthy and strong.
00:02:29.13\00:02:31.16
And what to do once
you do have problems.
00:02:31.17\00:02:33.61
It's a very
delicate and sensitive area
00:02:33.62\00:02:36.24
and often times people
don't know how to train it
00:02:36.25\00:02:38.55
or what to do
once they does hurt.
00:02:38.56\00:02:40.21
So we're gonna
focus on that today.
00:02:40.22\00:02:42.23
I believe the
way to get started.
00:02:42.24\00:02:43.94
Helping me out today
will be Kim and Will.
00:02:43.95\00:02:46.51
Kim is a student
in Miracle Meadows.
00:02:46.52\00:02:48.48
Will is a student in
Mount State Leadership Academy.
00:02:48.49\00:02:51.83
And let's go
ahead and get started.
00:02:51.84\00:02:54.44
Whenever we look
at neck injuries,
00:02:54.45\00:02:57.02
sometimes there's
limitation in movements
00:02:57.03\00:02:58.72
so we're gonna start by just
doing a gradual easy warm up.
00:02:58.73\00:03:03.59
And from here just
take it as much as you can.
00:03:03.60\00:03:10.19
This should be a
fairly safe exercise,
00:03:10.20\00:03:13.14
if your neck is hurt.
00:03:13.15\00:03:14.77
We're trying do
all exercises today
00:03:14.78\00:03:17.43
that will be easy on the
neck but yet still give us
00:03:17.44\00:03:21.38
a type of workout that we
look to get on this program.
00:03:21.39\00:03:24.83
Okay, ten more
time as one, and two,
00:03:24.84\00:03:29.48
three, four, five,
00:03:29.49\00:03:34.64
six, seven, eight,
00:03:34.65\00:03:39.70
nine and ten good.
00:03:39.71\00:03:42.23
Okay, just kinda shake it out.
00:03:42.24\00:03:43.72
Okay, Will, what
I'd like you to do is
00:03:43.73\00:03:44.86
turn around just
for moment to the front.
00:03:44.87\00:03:47.52
We're gonna use
Will as a little bit
00:03:47.53\00:03:48.62
of anatomy chart here.
Just like that hold on.
00:03:48.63\00:03:52.59
The levator scapulae
start up here in the C1-C4 area
00:03:52.60\00:03:57.33
and then they come
on down on each side
00:03:57.34\00:04:00.07
up until the
superior angle of the scapula,
00:04:00.08\00:04:02.62
right about here.
00:04:02.63\00:04:04.17
These muscles
run just like this.
00:04:04.18\00:04:05.55
And then on top of that
is the trapezius muscle,
00:04:05.56\00:04:07.64
it stops-starts from
the occipital protuberance
00:04:07.65\00:04:09.89
and goes down to T-12
00:04:09.90\00:04:11.72
and the muscle
comes out like this,
00:04:11.73\00:04:13.65
and comes on down like a
big diamond in your back.
00:04:13.66\00:04:16.98
And it covers up a
lot of other muscles
00:04:16.99\00:04:18.47
that are in there as well, okay?
00:04:18.48\00:04:20.42
Those are areas
we're gonna focusing in on,
00:04:20.43\00:04:22.42
because those muscle
help keep our head erect,
00:04:22.43\00:04:24.98
keep our neck
in proper position.
00:04:24.99\00:04:26.81
And if we loose those and we get
the spasm in there like I did,
00:04:26.82\00:04:29.91
it can cause damage
beyond our wildest dreams.
00:04:29.92\00:04:33.21
We don't want that at all.
00:04:33.22\00:04:34.79
So we're gonna be
focusing in on that.
00:04:34.80\00:04:36.51
Lets squeeze our hands together
and we're gonna push out
00:04:36.52\00:04:40.51
and draw back in, push out,
00:04:40.52\00:04:43.05
and back in, use
pain as your guide.
00:04:43.06\00:04:46.46
If this really hurts
then be careful with it.
00:04:46.47\00:04:48.79
In fact even still if I
do something not quite right,
00:04:48.80\00:04:52.44
if I'm staying
over night some place
00:04:52.45\00:04:54.31
and not very comfortable
bed or very comfortable pillow,
00:04:54.32\00:04:57.22
I can start to
experience neck pain again.
00:04:57.23\00:04:59.84
And I am very
aware what a feels like
00:04:59.85\00:05:01.40
so I take precautionary
messures right away.
00:05:01.41\00:05:05.99
And let's do
about five more one,
00:05:06.00\00:05:10.34
two, three, four and five.
00:05:10.35\00:05:16.26
Let's go down now
press and press, press,
00:05:16.27\00:05:21.41
we're gonna do fifteen
of them four, five, six,
00:05:21.42\00:05:27.56
seven, eight, nine, ten, eleven,
00:05:27.57\00:05:35.99
twelve, thirteen,
fourteen and fifteen.
00:05:36.00\00:05:41.71
Now we're gonna go up
one and two and three,
00:05:41.72\00:05:47.87
and four, five and six and seven
00:05:47.88\00:05:55.09
and eight, nine, ten,
00:05:55.10\00:06:00.54
eleven, twelve,
00:06:00.55\00:06:04.56
thirteen, fourteen one more time
00:06:04.57\00:06:07.97
hold squeeze, squeeze hard.
00:06:07.98\00:06:10.72
Squeeze for ten seconds
one, two, three, four, five.
00:06:10.73\00:06:16.17
Start lowering down six, seven,
eight, nine and ten. Good.
00:06:16.18\00:06:23.20
All right stretch back.
00:06:23.21\00:06:25.94
Let me get back behind you here
so we don't ram into each other.
00:06:25.95\00:06:31.52
Okay and cross, pull
the shoulder blades apart.
00:06:31.53\00:06:36.07
All right back again.
00:06:38.97\00:06:43.49
You're both popping.
00:06:43.50\00:06:46.62
Okay and across.
00:06:46.63\00:06:52.68
Okay, good relax.
00:06:52.69\00:06:55.11
Will, I'm gonna have turn
around again for a moment.
00:06:55.12\00:06:58.20
One thing you do if start
to get a lot of neck pain.
00:06:58.21\00:07:00.58
If you go to a massage
therapist or something like that
00:07:00.59\00:07:03.35
they'll be
pushing around in here
00:07:03.36\00:07:05.45
and they'll go, "Oh,
does that hurt right there?"
00:07:05.46\00:07:07.08
You'll be like,
"Yep, you found the spot."
00:07:07.09\00:07:09.09
What happens that levator
scapulae starts to knot up
00:07:09.10\00:07:12.10
you can find little
points in the insertion area
00:07:12.11\00:07:15.90
where you'll find that it hurts.
00:07:15.91\00:07:17.67
And if you put a
little pressure on there
00:07:17.68\00:07:19.46
and just hold that it will--
and then it'll start to release
00:07:19.47\00:07:22.71
and start to relax it.
00:07:22.72\00:07:23.94
Many of the
modalities out there,
00:07:23.95\00:07:26.12
if you have neck pain, go
to a, like a, medical doctor
00:07:26.13\00:07:28.98
they may give you some
type of muscle relaxers
00:07:28.99\00:07:31.26
or other type of
anti-inflammatory
00:07:31.27\00:07:33.45
to try and
reduce the inflammation
00:07:33.46\00:07:35.21
thus making it more comfortable.
00:07:35.22\00:07:36.95
If you go to chiropractor
00:07:36.96\00:07:38.35
they'll do some
type of manipulation.
00:07:38.36\00:07:40.29
Some will do more of an
aggressive manipulation.
00:07:40.30\00:07:42.30
Some will use more
passive manipulation.
00:07:42.31\00:07:44.83
But the bottom
line is they're trying
00:07:44.84\00:07:46.15
to make the muscles here relax
so that the pain will go away.
00:07:46.16\00:07:50.24
Or also we look at
somebody who like--
00:07:50.25\00:07:52.14
who's a massage therapist
00:07:52.15\00:07:53.32
they're gonna be
working on this area
00:07:53.33\00:07:55.05
or a physical
therapist they're gonna try
00:07:55.06\00:07:56.48
and also create relaxing
they'll might use Galvanic Stim
00:07:56.49\00:07:59.81
or ultrasound or some type
of modality to help relax that.
00:07:59.82\00:08:03.41
And so we look at the neck,
00:08:03.42\00:08:04.53
we want to have
it in proper line.
00:08:04.54\00:08:06.15
If you Will here, just
stand normal, Will. Okay.
00:08:06.16\00:08:09.63
He put his head up. Exactly.
00:08:09.64\00:08:12.12
He was standing with
little bit of a forehead tilt.
00:08:12.13\00:08:14.15
When he straightened back
up he was a little bit better.
00:08:14.16\00:08:16.06
But we still we
can straighten him up
00:08:16.07\00:08:17.29
just a little
bit more. Okay, good.
00:08:17.30\00:08:19.65
Having proper neck posture
obviously will be very helpful
00:08:19.66\00:08:22.85
when it comes to preventing
various problems, okay?
00:08:22.86\00:08:25.67
So lets work a little bit on
the area that involves the neck.
00:08:25.68\00:08:28.24
And that's gonna basically
be the entire shoulder girdle.
00:08:28.25\00:08:30.83
And so we're gonna start out
by just doing some arm circles.
00:08:30.84\00:08:35.01
These arm circles will
work many of the muscle
00:08:37.60\00:08:40.65
in throughout the back.
00:08:40.66\00:08:42.37
The muscles of
that rotator cuff,
00:08:42.38\00:08:45.34
supraspinatus,
infraspinatus, teres, minor
00:08:45.35\00:08:47.44
and subscapularis were
called the six muscle STIS
00:08:47.45\00:08:51.81
which represent T2
muscles on the rotator cuff.
00:08:51.82\00:08:54.52
Okay let's go larger.
00:08:54.53\00:08:59.07
Okay and smaller
and larger again.
00:08:59.08\00:09:07.74
All right, I didn't ask.
00:09:07.75\00:09:12.71
Okay, now go the other way.
00:09:12.72\00:09:15.88
Okay, Kim, if you
need to drops your arms
00:09:15.89\00:09:17.70
for a second, go ahead.
00:09:17.71\00:09:19.92
Okay, that's long
enough now you can get back
00:09:19.93\00:09:22.04
into it again. Okay.
00:09:22.05\00:09:25.15
You know, you get
50% of your strength back
00:09:25.16\00:09:26.85
after just two seconds
so, might as well keep...
00:09:26.86\00:09:30.83
Yeah, it's pretty amazing
you bounces back pretty quickly.
00:09:30.84\00:09:33.79
Okay and small.
Let's go the other way.
00:09:33.80\00:09:38.92
How about you, Will,
how're you holding up?
00:09:38.93\00:09:40.30
I'm all right.
Okay, Will's fine.
00:09:40.31\00:09:42.21
Yeah. And I am fine.
00:09:42.22\00:09:43.39
Okay. Okay.
00:09:43.40\00:09:45.67
I'm sorry, I'm a weakling. Okay.
00:09:45.68\00:09:48.28
Well, we're gonna hold
it here in just a moment
00:09:48.29\00:09:50.51
and just do a nice
static hold, shorten them down.
00:09:50.52\00:09:53.29
Get ready to hold
and now we're holding.
00:09:53.30\00:09:56.94
We're gonna keep the palms down.
00:09:56.95\00:09:59.11
Try and keep the arms
parallel to the ground
00:09:59.12\00:10:01.64
and just think of
pleasant thoughts.
00:10:01.65\00:10:04.54
Claim scriptural promise,
00:10:04.55\00:10:06.30
"I can do all things in
Christ who strengthens me."
00:10:06.31\00:10:08.62
Which is one of our key texts
00:10:08.63\00:10:10.44
for this program
in Philippians 4:13,
00:10:10.45\00:10:14.71
God will not put us to
anything we cannot bear
00:10:14.72\00:10:17.65
including this exercise program.
00:10:17.66\00:10:19.81
Turn in off
things necessary out.
00:10:19.82\00:10:23.90
You don't get a
way out, not this time.
00:10:23.91\00:10:25.83
30 seconds. Okay hang in there.
00:10:25.84\00:10:33.05
We're down to twenty seconds,
00:10:33.06\00:10:36.58
nineteen,
eighteen, seventeen, sixteen,
00:10:36.59\00:10:40.72
fifteen, fourteen,
thirteen, twelve, eleven, ten.
00:10:40.73\00:10:46.25
It's gonna feel good
when put your arms down, Kim.
00:10:46.26\00:10:48.35
Eight, Seven, six, five, four,
00:10:48.36\00:10:52.71
three, two, one good.
00:10:52.72\00:10:55.71
That's, you know, a
relief there. That's right.
00:10:55.72\00:10:58.27
Okay, let's roll
the shoulders up around.
00:10:58.28\00:11:02.55
Now we're putting
into our trapezius muscles.
00:11:02.56\00:11:06.05
I was talking
about it few moments ago.
00:11:06.06\00:11:12.44
Keep going, up and
around, and around.
00:11:12.45\00:11:18.58
Okay, five more one, two, three,
00:11:18.59\00:11:23.45
four, and five up
around the other way.
00:11:23.46\00:11:26.85
I'm going around
and around and ten more
00:11:26.86\00:11:32.85
one, two, three, four, five,
00:11:32.86\00:11:38.78
six, seven, eight, nine and ten.
00:11:38.79\00:11:44.65
Shrug up hold and relax.
00:11:44.66\00:11:48.22
Trying not to stretch
down as much as possible.
00:11:48.23\00:11:50.09
Up and relax.
00:11:50.10\00:11:54.16
Up and relax and up and relax,
00:11:54.17\00:12:01.56
up, relax five more times.
00:12:01.57\00:12:05.18
Up, relax, up, there is two,
00:12:05.19\00:12:11.75
up and three, up four, up five.
00:12:11.76\00:12:19.53
Now go up and just hold that,
now hold for fifteen seconds,
00:12:19.54\00:12:23.50
contract the muscles.
00:12:23.51\00:12:24.92
Hold ten more
seconds one, two, three,
00:12:24.93\00:12:29.71
four, five, six,
seven, eight, nine
00:12:29.72\00:12:35.48
let it stretch good, good, okay.
00:12:35.49\00:12:39.36
We reach on your
shoulder and just push down,
00:12:39.37\00:12:41.79
on that shoulder to
stretch a little bit more.
00:12:41.80\00:12:44.03
Keep your neck over to the side.
00:12:44.04\00:12:48.37
Five more seconds one,
two, three, four, five switch.
00:12:48.38\00:12:56.12
Stretch and five more seconds
00:12:56.13\00:13:01.23
one, two, three,
four, and five good.
00:13:01.24\00:13:07.08
Okay, now we're doing a
little direct neck exercise.
00:13:07.09\00:13:09.53
Be careful with this one.
00:13:09.54\00:13:11.08
Only take it to
a range of motion
00:13:11.09\00:13:12.46
that you're comfortable with.
00:13:12.47\00:13:13.53
We're gonna look
down and look up,
00:13:13.54\00:13:16.53
and down and up, down, up,
00:13:16.54\00:13:22.02
down and up, down and up.
00:13:22.03\00:13:26.24
Ten more one, and two,
00:13:26.25\00:13:32.14
three, four,
00:13:32.15\00:13:36.49
five, six, seven,
00:13:36.50\00:13:42.40
and eight, nine, ten.
00:13:42.41\00:13:46.96
Chip from ear to ear.
00:13:46.97\00:13:48.99
One, going for
fifteen, two, again be careful
00:13:49.00\00:13:53.25
three, four, five, six,
00:13:53.26\00:14:01.45
seven, eight, nine, ten,
00:14:01.46\00:14:08.06
five more eleven, twelve,
00:14:08.07\00:14:13.28
thirteen, fourteen, fifteen.
00:14:13.29\00:14:17.63
Turn the head to the side
00:14:17.64\00:14:19.64
and turn, turn,
turn, good. Keep going.
00:14:19.65\00:14:26.58
Ten more each way.
00:14:30.37\00:14:33.04
One, two, three, four,
00:14:33.05\00:14:40.93
five, six, seven, eight,
00:14:40.94\00:14:48.47
nine and ten, good.
00:14:48.48\00:14:52.10
All right just lets pull
an arm up and pull it across.
00:14:52.11\00:14:55.33
How'd that feel
on your neck, Kim?
00:14:55.34\00:14:57.02
My neck is a little
bit sore but I am okay.
00:14:57.03\00:14:59.03
Okay. Will? Feels good.
00:14:59.04\00:15:01.49
That's why I
used you for this show
00:15:01.50\00:15:02.84
because I know you have
neck problem every now and then.
00:15:02.85\00:15:06.79
I was having a
little neck problem
00:15:06.80\00:15:08.11
earlier in the week and
I was doing this routine
00:15:08.12\00:15:09.97
will definitely help
me out. Okay, switch.
00:15:09.98\00:15:14.03
And let's hold
for ten more seconds.
00:15:18.89\00:15:20.76
So this work out now I use as
a rehabilitative type work out
00:15:20.77\00:15:24.54
but it's also a
preventative type work out.
00:15:24.55\00:15:27.28
If you've never had neck
problems praise the Lord.
00:15:27.29\00:15:29.72
You don't ever want them.
00:15:29.73\00:15:31.46
Five more seconds
four, three, two, one.
00:15:31.47\00:15:35.73
Okay shake them out.
00:15:35.74\00:15:37.87
Take a nice deep
breath and out and in
00:15:37.88\00:15:44.26
and out and in and out.
00:15:44.27\00:15:49.27
Okay, Will, I'm
gonna have you turn around
00:15:49.28\00:15:50.57
again for a moment.
00:15:50.58\00:15:52.08
Use him as our
anatomy chart one more time.
00:15:52.09\00:15:54.33
These are the scapula,
if I can I isolate it here,
00:15:54.34\00:15:59.29
the scapula runs on each side.
00:15:59.30\00:16:02.09
And we've talked a lot
about the rotator cuff muscles
00:16:02.10\00:16:04.55
and let's just give you a brief
education on where they go.
00:16:04.56\00:16:07.85
There's a
process in the scapula,
00:16:07.86\00:16:10.65
it divides it basically
from an upper and a lower
00:16:10.66\00:16:12.72
and the infraspinatus
is the underneath part
00:16:12.73\00:16:16.16
that comes over
into the shoulder
00:16:16.17\00:16:18.20
supraspinatus comes on top
and comes down to the shoulder
00:16:18.21\00:16:21.86
and there's another
muscle called the teres minor
00:16:21.87\00:16:23.62
down around here
comes up into the shoulder.
00:16:23.63\00:16:26.47
And then on the front side,
00:16:26.48\00:16:28.46
if we could look
right through Will's chest
00:16:28.47\00:16:31.24
and look at the
under side scapula,
00:16:31.25\00:16:33.13
there's one more muscle
called the subscapularis
00:16:33.14\00:16:35.67
who comes out and attached
into the humerus out here.
00:16:35.68\00:16:38.35
And that's who it
makes up the rotator cuff
00:16:38.36\00:16:41.07
'cause it capsules the
shoulder and allows it to move.
00:16:41.08\00:16:43.85
Okay, so that's your
anatomy lesson for the day.
00:16:43.86\00:16:46.67
All right now we're
gonna do some upper back work.
00:16:46.68\00:16:48.86
And we're gonna do
this by simply reaching out,
00:16:48.87\00:16:51.07
grabbing our arm pull back.
00:16:51.08\00:16:53.50
And we're gonna drawing
back on the various muscles
00:16:53.51\00:16:55.41
we were just talking about
00:16:55.42\00:16:56.68
because as we draw
our scapular together
00:16:56.69\00:16:59.43
all those
muscles come into play,
00:16:59.44\00:17:01.17
including latissimus
dorsi, which is the big muscle.
00:17:01.18\00:17:03.98
It sweeps down the side.
00:17:03.99\00:17:08.04
Doing twenty of them.
00:17:08.05\00:17:09.20
Here's six, seven, eight, nine,
00:17:09.21\00:17:16.29
ten, eleven, twelve, thirteen,
00:17:16.30\00:17:23.32
fourteen, fifteen,
sixteen, seventeen,
00:17:23.33\00:17:29.73
eighteen, two more,
nineteen and twenty, good.
00:17:29.74\00:17:34.95
Switch over and pull and pull.
00:17:34.96\00:17:40.40
There's three, four, five, six,
00:17:40.41\00:17:47.52
seven, eight,
nine, ten, ten more
00:17:47.53\00:17:54.31
one, two, three, four, five,
00:17:54.32\00:18:02.57
six, seven, eight,
nine, and ten, good.
00:18:02.58\00:18:11.11
Arm up over the head.
00:18:11.12\00:18:13.48
Grab a hold of the
elbow pull, hold it tight.
00:18:13.49\00:18:18.67
We're gonna hold
tha for ten more seconds
00:18:18.68\00:18:21.83
one, two,
three, four, five, six,
00:18:21.84\00:18:27.84
seven, eight, nine, ten. Switch.
00:18:27.85\00:18:33.89
Hold ten more
seconds one, two, three,
00:18:33.90\00:18:39.96
four, five, six,
seven, eight, nine, and ten.
00:18:39.97\00:18:47.04
Okay, deep breathe
and out. In and out.
00:18:47.05\00:18:55.10
One more time in
and out. Grab palms up.
00:18:55.11\00:19:02.74
Okay, curl your arm.
Let's do twenty on each side.
00:19:02.75\00:19:05.37
Will, you count.
00:19:05.38\00:19:06.76
When you do your curl make sure
your hand is supinated position,
00:19:06.77\00:19:10.01
this is pronation,
this is supination.
00:19:10.02\00:19:12.24
So you wanna have
the thumb turned out.
00:19:12.25\00:19:14.10
That gets the maximum
contraction of the bicep.
00:19:14.11\00:19:16.95
If we do it from this
position then we're getting
00:19:16.96\00:19:18.79
little more the
brachioradialis into play.
00:19:18.80\00:19:20.96
So this way we do direct biceps
00:19:20.97\00:19:22.90
and the
brachioradialis will still
00:19:22.91\00:19:24.07
get some benefits
from this is well.
00:19:24.08\00:19:25.82
How many are we on? Fourteen.
00:19:25.83\00:19:27.45
Okay, six more one, two, three,
00:19:27.46\00:19:34.09
four, five, one
more time, and six.
00:19:34.10\00:19:37.93
Switch over and curl. Good.
00:19:37.94\00:19:43.64
Up, up very important to
have the balanced workout.
00:19:43.65\00:19:47.14
Keep going.
00:19:47.15\00:19:51.34
Wanna work as many
body parts as we can.
00:19:51.35\00:19:56.59
Ten more? What're we on?
00:19:56.60\00:19:58.93
Six more. Six more?
00:19:58.94\00:20:00.35
One, two, three,
four, five, six. Good.
00:20:00.36\00:20:08.72
Triceps, block here,
press all the way down, back up.
00:20:08.73\00:20:13.33
Again we're going for twenty.
00:20:13.34\00:20:15.03
You might have to watch
the form all way down, Kim.
00:20:15.04\00:20:16.97
There we go. Much better.
00:20:16.98\00:20:19.23
The arm should go totally
straight each time you do it.
00:20:19.24\00:20:23.15
You should be
focusing on the triceps
00:20:23.16\00:20:24.64
which is big three-headed
muscle on the back the arm.
00:20:24.65\00:20:27.73
Now you have your
biceps which two-headed muscle
00:20:27.74\00:20:30.12
and then the triceps
is three-headed muscle.
00:20:30.13\00:20:31.53
That's why they
got their name Okay.
00:20:31.54\00:20:34.56
How many are we on? Thirteen.
00:20:34.57\00:20:36.60
Okay, fourteen,
fifteen, sixteen, seventeen,
00:20:36.61\00:20:44.02
eighteen,
nineteen and twenty. Good.
00:20:44.03\00:20:47.89
Switch to the other
side. Press all the way down.
00:20:47.90\00:20:51.38
This is probably your
offside, or your weaker side.
00:20:51.39\00:20:54.58
Everybody usually
has one dominant side.
00:20:54.59\00:20:56.45
So the tendency on your off side
00:20:56.46\00:20:57.85
is not to get the
full range of motion.
00:20:57.86\00:20:59.70
So you wanna be
extra cautious about that
00:20:59.71\00:21:02.50
and try and make sure that you
get all the way down each time.
00:21:02.51\00:21:07.21
Turn them like fighting against
00:21:07.22\00:21:08.63
wrist stuff
turning all the way down.
00:21:08.64\00:21:09.94
Yeah, that's not potentially
go against natural tendency
00:21:09.95\00:21:12.88
would you want to focus on make
that arm go all the way down.
00:21:12.89\00:21:16.46
How many have we
got, Will? That's twenty.
00:21:16.47\00:21:18.16
Okay, good. Shake them out.
00:21:18.17\00:21:21.22
Okay, couple of breathes.
00:21:21.23\00:21:25.17
Feels good, doesn't it?
00:21:25.18\00:21:29.39
All right now we're
ready for some leg work.
00:21:29.40\00:21:31.94
We're gonna do some squats.
00:21:31.95\00:21:33.75
Okay, feet apart.
00:21:33.76\00:21:36.11
Your toes are
gonna be slightly out.
00:21:36.12\00:21:37.90
When we do our
squats the first thing we do
00:21:37.91\00:21:40.15
is we sit back into the squat,
00:21:40.16\00:21:42.06
we do not wanna jut
the knees over the feet.
00:21:42.07\00:21:44.07
You wanna sit back into, okay?
00:21:44.08\00:21:46.93
And you can vary the depth.
00:21:46.94\00:21:48.70
We can go till your thighs of
parallel to ground if you want.
00:21:48.71\00:21:52.67
Or if you're not
that skilled on it
00:21:52.68\00:21:54.34
then you can do
more of a modified squat
00:21:54.35\00:21:56.25
like I'm doing right now.
Will's going little deeper.
00:21:56.26\00:22:00.24
Kim's kinda staying in
my range right now. Okay.
00:22:00.25\00:22:05.85
Go ahead and go a
little deeper, Will.
00:22:05.86\00:22:08.01
Okay go down, down.
00:22:08.02\00:22:11.64
There. Down. Good.
00:22:11.65\00:22:17.61
We're gonna do thirty
of these. What's that, two?
00:22:17.62\00:22:21.18
I don't know.
00:22:21.19\00:22:24.43
I think that's about ten
and let's go twenty more.
00:22:24.44\00:22:27.39
One, and two, little slower
00:22:27.40\00:22:30.64
three, four, five, six, good,
00:22:30.65\00:22:38.91
seven, eight, nine, ten more.
00:22:38.92\00:22:46.48
One, and two, and three,
00:22:46.49\00:22:52.10
four, five, six, seven,
00:22:52.11\00:23:00.06
eight, nine and ten.
00:23:00.07\00:23:04.15
Okay, hands on your hips,
give me ten lunges each side.
00:23:04.16\00:23:07.11
Step out with
your right leg first.
00:23:07.12\00:23:08.41
Way out. Good.
00:23:08.42\00:23:10.58
Keep your head
up. Two, two. Good.
00:23:10.59\00:23:16.18
Three, not to fast,
three, we're not in a hurry.
00:23:16.19\00:23:19.93
Four, four, five, five,
00:23:19.94\00:23:27.34
six, six, seven, seven
00:23:27.35\00:23:33.79
three more times.
00:23:33.80\00:23:36.64
There's one and two,
00:23:36.65\00:23:43.84
and three. Good.
00:23:43.85\00:23:45.69
All right use me as your wall,
grab a hold of my shoulder.
00:23:45.70\00:23:49.11
Grab a hold of your ankle
and stretch your quadriceps.
00:23:49.12\00:23:55.83
Okay, ten more seconds
00:23:59.50\00:24:01.70
one, two,
three, four, five, six,
00:24:01.71\00:24:07.57
seven, eight, nine, switch.
00:24:07.58\00:24:11.52
Kim is our school gumby.
00:24:14.72\00:24:16.15
We tie her up every now and
then and just leave her there.
00:24:16.16\00:24:20.23
Kim is very flexible.
00:24:20.24\00:24:21.54
She did a lot of
gymnastic when she was younger
00:24:21.55\00:24:24.10
and that certainly helps.
00:24:24.11\00:24:26.03
Ten more
seconds one, two, three,
00:24:26.04\00:24:29.79
four, five, six,
seven, eight, nine and ten.
00:24:29.80\00:24:36.47
Feels really good
to stretch those thighs
00:24:36.48\00:24:38.15
after you do your
squats, isn't it? It does.
00:24:38.16\00:24:40.39
All right now we gonna
stretch the hamstrings.
00:24:40.40\00:24:42.77
Gonna put your
leg out upon the heel,
00:24:42.78\00:24:45.63
lean forward into it
so you feel it stretch
00:24:45.64\00:24:47.83
in the back of
your leg. Hold that.
00:24:47.84\00:24:52.51
Ten more
seconds one, two, three,
00:24:56.36\00:25:00.51
four, five, six, seven,
00:25:00.52\00:25:04.42
eight, nine, ten. Switch.
00:25:04.43\00:25:08.20
Lean forward into it
00:25:10.09\00:25:16.40
and hold ten more seconds
00:25:16.41\00:25:19.70
one, two, three,
four, five, six, seven,
00:25:19.71\00:25:26.75
eight, nine and ten. Good.
00:25:26.76\00:25:30.67
All right hands behind the back.
00:25:30.68\00:25:33.04
We're gonna do
some abdominal crunches.
00:25:33.05\00:25:35.17
Crunch the abdominal, bend over.
00:25:35.18\00:25:37.30
Up, keep it crunched
and all the way back.
00:25:37.31\00:25:39.53
Crunch bend over, up and back,
00:25:39.54\00:25:43.53
crunch over, up and
back. Let's keep going.
00:25:43.54\00:25:48.53
This is an excellent
one for people that do-
00:25:48.54\00:25:50.23
that have a bad neck
because you don't have to put
00:25:50.24\00:25:52.93
any pressure behind your head.
00:25:52.94\00:25:54.99
And if you focus on
contracting the abdominal
00:25:55.00\00:25:57.92
it's actually a
very good exercise.
00:25:57.93\00:26:00.28
Contract over, up
and back and back,
00:26:00.29\00:26:07.37
contract over,
up and back. Good.
00:26:07.38\00:26:15.48
Could be good
for about ten more.
00:26:15.49\00:26:18.95
Keep it controlled
there's one, and two,
00:26:18.99\00:26:25.12
three, four,
00:26:25.13\00:26:31.23
five, six, seven,
00:26:31.24\00:26:39.24
and eight, two more times,
00:26:39.25\00:26:42.08
nine, last one, and ten. Good.
00:26:42.09\00:26:46.43
Let's do some trunk rotation.
00:26:46.44\00:26:49.51
And turn and turn. Good.
00:26:49.52\00:26:55.24
Ten more each way.
00:26:59.01\00:27:01.43
One, two, three,
00:27:01.44\00:27:08.76
four, five, six,
00:27:08.77\00:27:15.79
seven, eight, nine,
last one and ten. Good.
00:27:15.80\00:27:23.65
All right thanks
a lot, well done.
00:27:23.66\00:27:28.04
This simple program should be
very beneficial for helping you
00:27:28.05\00:27:31.02
take care of the pain
in the neck in your life.
00:27:31.03\00:27:33.25
It doesn't have to plague you.
00:27:33.26\00:27:35.10
You simply by getting
into a regular program
00:27:35.11\00:27:37.31
and claiming
the promises of God.
00:27:37.32\00:27:39.19
Knowing that if we
follow His natural ways
00:27:39.20\00:27:41.02
and exercise is part of that
and in Philippians 4:13 it says,
00:27:41.03\00:27:44.86
"I can do all things through
Christ who strengthens me.
00:27:44.87\00:27:49.02
God bless you.
Keep on exercising.
00:27:49.03\00:27:52.04
Hope to see you next time.
00:27:52.05\00:27:54.72