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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You ever have joint
injuries slow you down.
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Well if you have, this
next program be just for you.
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Stay tuned for Body and Spirit.
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Hello, I'm Dick
Nunez, exercise physiologist
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and Principal of Miracle Meadows
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and Mount State Leadership
Academy in West Virginia.
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Welcome to Body and Spirit.
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Today, we're gonna be
talking about joint injuries
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or we can think of many of them
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in all sorts of different areas.
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Some people when you say,
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do you have any sore joints
they say yes, all of them.
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So what do you do
when that happens?
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Do you just leave them alone?
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Or there are
exercises you can actually do
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to help bring them
along to help recovery.
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The way God designed us, as
blood comes into those areas
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and takes waste by-product out,
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it will enhance
the healing process.
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And we're gonna show you
some simple exercise you can do.
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Hopefully for
most of our body parts,
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we can't get to
every thing in one time.
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But it should
give you a good idea
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of what you can
possibly do to help you
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on the road to
recovery and to be able to do
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far more than
you thought possible.
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I believe we're
ready to get started.
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Helping me out today,
will be Rick, who's my son
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and also Will,
they're both students
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at the Mount State
Leadership Academy.
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And since we're gonna be
dealing with joints today.
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We're gonna do it
from a seated position.
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And that'll help us
to work multiple areas.
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We're gonna start by
just having our arms up.
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We're gonna squeeze
together and go apart,
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squeeze together and apart.
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If you have sore shoulders,
this will be a good exercise,
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but keep your motion small.
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Another words we
have to just stay
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in this middle
area, that's okay.
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Work until you can do
a wider range of motion.
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The body is amazing,
its ability to heal itself.
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When people take
medications and so forth,
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often times they're doing as
they're just helping their body
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to go through
its healing process.
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But the body is an
amazing biomechanism
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that God has given us
that we will heal itself
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if given the proper conditions
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and your proper amount of time.
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Let's go ten more.
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Squeeze, one,
and two, and three,
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four, five, six,
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seven, eight.
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Two more, nine and ten.
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Now in the center, we're just
gonna bring our fists together.
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Now we're just
gonna push them tight.
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Push hard, you
should feel in your chest.
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Also your knuckles popping,
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so it's working
more for that as well.
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Okay, push, push, push, push.
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This is just a
static contraction,
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very beneficial
for developing muscle
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without putting
stress on the joints.
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But it is just
another way of exercising.
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Somebody just does not
want to just do static movement,
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because it's been found that
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full range of motion
is much more beneficial.
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We're holding this at the
end of our movement exercise
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and now we're gonna hold
this for 15 more seconds.
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Keep the pressure at
constant, the harder you push,
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the more benefits
you gonna get out of it,
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but do it at your own pace.
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There's five, four,
three, two, one, good.
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Whenever we do
exercise, we'd like to also take
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a little time to get
some good breathing in.
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So we're gonna
breathe into the nose,
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out through the mouth
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in through the nose,
out through the mouth.
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Now we're gonna
reach over our head,
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we're gonna grab
a hold of our wrist.
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We're gonna try and
pull down and backup again.
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And this might be a
little uncomfortable
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if you have a bad wrist.
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If you do then you want to
get little more up on your arm
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and this will give you
simulation of pull down.
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In fact on this
one you can lean back
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a little more in your
chair that will be helpful.
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The bottom line on
this one is you want to try
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and for your scapula in and
then way out as you go back up.
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And your opposite
arm is simply acting
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as a resistance for you.
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You might feel little bit
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on your triceps
on another side too.
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Let's do six more, one, and two,
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and three, and four, two more.
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Five, and six, good.
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Grab the elbow, pull and up,
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and pull and up,
pull and up, pull and up.
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Focus on what you're doing.
Keep your breathing going.
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There's eight, and nine, ten,
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eleven, twelve, thirteen,
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fourteen, fifteen.
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Last five, one,
two, each way up.
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Three, four, and five, good.
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All right, couple of
breaths into the nose and out,
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into the nose and out, okay.
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We're gonna put our arms out.
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We're gonna take our wrists,
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we're gonna just
roll up and down.
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This is an excellent one
to work on the wrist area.
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And that will also
work on the forearm.
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Also gets you in good
shape, riding your motorcycle.
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Keep going, you
should be feeling that
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little bit on your forearms.
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Ten more, one, two,
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three, four, five, six,
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seven, eight, nine, ten.
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Turn your palms up
and then curl this way.
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And we're holding our arms up,
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we get shoulder work as well.
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If you can't do that,
it's okay you just sit forward
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and let your arms
sit on your thighs
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that will be fine to
keep their exercise going
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without fatiguing you too much,
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because right now we're
working on different area.
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Otherwise it's fine
just to keep the arms up.
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Ten more, one, two, three,
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four, five, six, seven,
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eight, nine, ten.
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Now we're gonna rotate this way.
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Trying to feel
your forearms yet, Will.
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Yeah. How abut you, Rick? Yeah.
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Okay, keep the arms straight.
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It's also doing some shoulder
external and internal rotation.
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Okay, we're gonna do ten more.
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One, two, three, four, five,
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six, seven, eight, nine, ten.
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Good. All right,
deep breath and out.
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And in and out,
good. Okay, lean forward.
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We're gonna take our
elbows into our sides,
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is gonna raise up
slowly and back down.
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Up, let's keep it slow, up, up.
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We're thinking about contracting
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the shoulders as we come up.
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Squeeze the deltoids the
muscle, the capsule shoulder.
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Going we're gonna do 20 more.
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It's one, two,
three, four, five,
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six, seven, eight, nine, ten.
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Next ten. One, two, three,
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four, five, six, seven,
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eight, nine, final ten.
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One, two, three, four,
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five, six, seven,
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eight, nine, and hold.
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Hold tight, hold it, hold it.
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We're gonna try and
hold it for one minute
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for those at home
if you have to put
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your arms down, that's okay.
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Just putting your
arms down for a moment,
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we'll in two seconds
will give you back 50 percent
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of your strength then you
can go back into the exercise.
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Try and keep your arms up keep
them parallel to the ground.
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Hold it steady. Good,
we've gone 20 seconds,
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we got 40 more seconds to go.
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Keep holding it.
Down to 30 seconds.
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Keep the elbows up.
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The upper arm should
be parallel to the ground.
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Try and go up just little
higher Rick, if you can, good.
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And we're down to 15 seconds.
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And now we're
down to our last five,
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four, three, two, one, good.
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All right, let's put
arm up over the head.
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Stretch, flexibility is
very important for joints.
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You have a full range of motion.
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It's gonna help you to
keep the stability of your joint
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and keep the
movement, you may have heard
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before of a frozen joint.
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Where by doing regular
exercise and regular flexibility
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should help prevent that.
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All right, let's switch.
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Holding each stretch
for 10 to 20 seconds.
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And when you stretch you don't
want to do it ballistically,
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you want to do
steady static stretch.
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And you're
stretching to a comfort area.
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You don't want to
take it to an extreme
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where it's very
uncomfortable to do it.
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'Cause your body will
have an automatic reflex
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to go against the
stretch. Five more seconds.
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Four, three, two, one, relax.
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Okay, let's take
an arm across now.
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Hold behind the elbow.
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You should feel the
stretch in your shoulder.
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There's no benefit to become
so flexible that you go beyond
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your body's
normal range of motion.
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If you do, you
actually make your joint weaker.
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Okay, nine more seconds.
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Eight, seven, six, five, four,
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three, two, one, and switch.
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Hold it tight and let's
go for ten more seconds.
00:12:01.92\00:12:07.04
Nine, eight, seven, six, five,
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four, three, two,
one, good. Shake it off.
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Okay. We're
gonna do our bicep now.
00:12:20.28\00:12:23.07
We're gonna have the palm up.
00:12:23.10\00:12:26.03
The elbow is gonna
be resting inside away.
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We're gonna be
adding the resistance
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with our other hand
and curl up and go down.
00:12:30.31\00:12:34.49
For some at home, you
may just do it without
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any resistance at all, just work
on doing the range of motion.
00:12:41.11\00:12:46.81
If you feel strong enough,
you can put the pressure on,
00:12:46.84\00:12:49.78
or you can use a dumbbell
or some other type of weight
00:12:49.81\00:12:54.40
to give you more resistance.
00:12:54.43\00:12:55.80
How many is that, Rick. Seven.
00:13:00.47\00:13:03.52
It's eight.
Okay, we got ten more.
00:13:03.55\00:13:08.58
One, two, three, four, five,
00:13:08.61\00:13:15.98
six, seven, eight,
00:13:16.01\00:13:20.86
nine, and ten, switch over.
00:13:20.89\00:13:24.90
I find this to be an
excellent arm exercise,
00:13:27.71\00:13:30.05
because it blocks the elbow
and gives you good isolation.
00:13:30.08\00:13:34.83
And let's go ten
more. One, two, three,
00:13:41.84\00:13:48.50
four, five, six, seven,
00:13:48.53\00:13:53.98
eight, nine, and
ten. Very good, okay.
00:13:54.01\00:14:00.02
Elbow on the thigh
again, this time we're gonna
00:14:00.05\00:14:02.71
push down and up, down and up.
00:14:02.74\00:14:06.30
Again you may need to do
just with no weights at all,
00:14:06.33\00:14:09.88
just going the range of motion,
feeling the triceps area flex.
00:14:09.91\00:14:14.13
There would be no
advantage though of using
00:14:18.29\00:14:19.98
a dumbbell on this
one from this angle.
00:14:20.01\00:14:22.15
Because the dumbbell
would be pulling down,
00:14:22.18\00:14:25.25
and actually
we're working again.
00:14:25.28\00:14:28.67
Yeah, we got five
more. One, two, three,
00:14:32.52\00:14:38.43
four, and five, good, switch.
00:14:38.46\00:14:42.79
That's five, six, seven,
00:14:49.40\00:14:53.24
eight, nine, ten more.
00:14:53.27\00:14:58.26
One, two, three, four, five,
00:14:58.29\00:15:05.34
six, seven,
eight, nine, and ten.
00:15:05.37\00:15:12.59
All right. Deep
breath into the nose
00:15:12.62\00:15:16.01
and out, and in and out.
00:15:16.04\00:15:23.69
All right, we're gonna
put our leg out straight.
00:15:23.72\00:15:25.70
We're going to act
like we have a bad ankle
00:15:25.73\00:15:28.68
and we're gonna
do all the alphabet
00:15:28.71\00:15:30.28
and capital
letters with our foot.
00:15:30.31\00:15:32.27
This will take
your ankle through
00:15:34.25\00:15:35.67
every
conceivable range of motion.
00:15:35.70\00:15:38.04
I'm up to J and K, L,
00:15:45.69\00:15:51.30
M, N, O, P, Q,
00:15:51.33\00:15:59.12
R, S, T, U, V,
00:15:59.15\00:16:06.76
W, X, Y, Z, other side.
00:16:06.79\00:16:13.37
And if you
don't have bad ankles,
00:16:17.13\00:16:19.86
this is a good one to
help keep your ankle strong.
00:16:19.89\00:16:22.80
Don't know how
legible my letters
00:16:27.53\00:16:28.90
would be here but it's okay.
00:16:28.93\00:16:31.06
I'm on, L, M, N, O,
00:16:34.25\00:16:40.49
P, Q, R, S, T,
00:16:40.52\00:16:48.15
U, V, W, X,
00:16:48.18\00:16:53.77
Y, Z, okay.
00:16:53.80\00:16:57.50
Now we're gonna sit forward,
00:16:57.53\00:16:59.33
put our feet in
behind us and press up
00:16:59.36\00:17:02.86
onto the toes and back down.
00:17:02.89\00:17:05.16
This is working the
calf area which will also be
00:17:05.19\00:17:09.19
very beneficial for your ankle,
00:17:09.22\00:17:11.80
if you have ankle
problems or lower leg problems.
00:17:11.83\00:17:15.34
It also helps stimulate
blood flow back to the heart.
00:17:15.37\00:17:19.48
The lower legs act as a pump.
00:17:19.51\00:17:22.13
If you will to push
the venous blood back up,
00:17:22.16\00:17:25.46
the veins have
little valves in them
00:17:25.49\00:17:28.24
and this will
help push that back up.
00:17:28.27\00:17:30.86
That's why it's good that's
when you finish exercising,
00:17:34.70\00:17:37.62
you keep moving
as you cool down,
00:17:37.65\00:17:40.45
because the legs will
continue assisting the heart
00:17:40.48\00:17:43.00
and moving the blood along.
00:17:43.03\00:17:45.26
If you just
stop abruptly you put
00:17:45.29\00:17:47.41
a greater demand or
stress on your heart.
00:17:47.44\00:17:50.89
Let's do it 20 more.
00:17:50.92\00:17:52.41
Some exercise like
calves we can do more,
00:17:57.07\00:17:59.92
because these are very
aerobic muscles as well.
00:17:59.95\00:18:03.36
There is a lot of
dark fibers in there,
00:18:03.39\00:18:05.47
more slow twitch
fibers that allow them
00:18:05.50\00:18:08.00
to contract for a
long period of time.
00:18:08.03\00:18:09.98
Five more, one, two, three,
00:18:14.39\00:18:18.21
four, and five, good.
00:18:18.24\00:18:20.82
Now we are assuming that
we've got some knee problems.
00:18:22.92\00:18:25.45
We're gonna do
some leg extensions
00:18:25.48\00:18:28.26
from out in this
position where we're
00:18:28.29\00:18:30.46
just gonna be
taking a last few degrees.
00:18:30.49\00:18:32.40
If you find out that
you've got a tracking problem.
00:18:32.43\00:18:36.04
For example if you have
what's called chondromalacia,
00:18:36.07\00:18:38.88
which is a
roughness under your knee cap
00:18:38.91\00:18:41.37
because of imbalance between
the vastus medialis muscle
00:18:41.40\00:18:44.90
and the vastus lateralis muscle.
00:18:44.93\00:18:47.33
You can actually strengthen
one aspect of the other.
00:18:47.36\00:18:50.39
For example, if you need
to strengthen the medialis,
00:18:50.42\00:18:52.71
you turn your toe out slightly
as you do any type of lifting,
00:18:52.74\00:18:58.09
if it's the lateralis
needs to be developed,
00:18:58.12\00:19:00.52
turn your toe in and then focus
00:19:00.55\00:19:03.46
on the contraction
of the lateralis area.
00:19:03.49\00:19:05.67
Okay, but we're just
gonna go straight off
00:19:05.70\00:19:07.87
we're gonna assume
if that is in a problem.
00:19:07.90\00:19:09.68
But if you just have
generally aching knees,
00:19:09.71\00:19:12.99
just taking it from here on up
will still be very beneficial.
00:19:13.02\00:19:17.34
We're gonna get
quite a few reps in.
00:19:17.37\00:19:19.30
It's also helpful if you
touch the muscle you're working.
00:19:19.33\00:19:22.04
So you can feel the
contraction taking place.
00:19:22.07\00:19:25.08
You can do a lot of
reps in this manner,
00:19:25.11\00:19:28.42
because we're not
putting any resistance on there.
00:19:28.45\00:19:30.80
We're gonna go for 40 of them,
00:19:34.20\00:19:35.62
there is 17, 18, 19, 20,
00:19:35.65\00:19:40.11
focus on flexing
the leg each time.
00:19:40.14\00:19:42.12
Up high get it
to full extension.
00:19:42.15\00:19:45.25
Good. And we got ten more to go.
00:19:52.47\00:19:53.88
One, two, three, four, five,
00:19:53.91\00:20:00.08
six, seven, eight, nine, ten.
00:20:00.11\00:20:06.87
Good, other side.
00:20:06.90\00:20:10.76
There you helps me count
fellows as we go through it.
00:20:10.79\00:20:13.09
Whenever you
have a joint injury,
00:20:13.12\00:20:15.57
you go through various steps
of recover and rehabilitation.
00:20:15.60\00:20:19.09
First, if you
just hurt yourself,
00:20:19.12\00:20:21.24
you want to
always use ice first.
00:20:21.27\00:20:23.08
Ice is a good way of
relieving the inflammation
00:20:23.11\00:20:28.62
in starting the healing
process after about 48 hours
00:20:28.65\00:20:31.81
and you can usually
start using some heat.
00:20:31.84\00:20:33.69
The temptation is
to go straight to heat,
00:20:33.72\00:20:36.26
when you first hurt a joint.
00:20:36.29\00:20:37.66
That's the worst
thing you could do because
00:20:37.69\00:20:39.06
then you're just
gonna enhance the bleeding
00:20:39.09\00:20:40.58
and it's gonna
take longer to heal up.
00:20:40.61\00:20:42.73
So go with ice
first, and then go to heat.
00:20:42.76\00:20:45.22
And then as you start
into your exercise phase,
00:20:45.25\00:20:47.78
you want to start
with as simple as possible,
00:20:47.81\00:20:50.16
usually they're static or
isometric contractions are best,
00:20:50.19\00:20:53.63
and then you can start
into range of motion, okay.
00:20:53.66\00:20:55.92
Now 40 of them done, good.
00:20:55.95\00:20:57.80
Now we're gonna do the
hamstring which is the opposite.
00:20:57.83\00:21:00.57
We're gonna put our
heel into the carpet,
00:21:00.60\00:21:03.09
we're gonna push down
and again we're gonna feel
00:21:03.12\00:21:05.69
the muscles we're
working which is the hamstrings
00:21:05.72\00:21:08.18
and we're gonna pull hard.
00:21:08.21\00:21:09.58
Often times it's hard
to isolate hamstrings,
00:21:09.61\00:21:12.68
especially when you're not
using equipment like a leg curl.
00:21:12.71\00:21:15.65
Now let's move about 6
to 8 inches and curl again.
00:21:17.09\00:21:20.94
We're reaching behind
our thighs so we can feel
00:21:25.04\00:21:27.58
our hamstring muscles which
is composed of several muscles
00:21:27.61\00:21:31.16
that make up their region.
00:21:31.19\00:21:32.72
Okay. And pull
them back to rest away.
00:21:37.02\00:21:40.20
Back in the back of your
leg you have what's called
00:21:40.23\00:21:43.08
the semimembranosus
or semitendinosus
00:21:43.11\00:21:45.48
and biceps for more.
00:21:45.51\00:21:47.34
So if you hear somebody
mentioning those muscle areas
00:21:47.37\00:21:50.16
usually doesn't come up too
often in daily conversation,
00:21:50.19\00:21:52.72
but that's your hamstring area.
00:21:52.75\00:21:54.69
Okay, let's go back
out and do it again.
00:21:54.72\00:21:56.35
We're doing this in
a static type movement,
00:21:56.38\00:21:59.16
just to give you a
demonstration what that's like.
00:21:59.19\00:22:01.75
So if you are rehabbing an area,
00:22:01.78\00:22:03.66
this is a good way to start.
00:22:03.69\00:22:05.06
Okay, let's move it
about 6 to 8 inches back.
00:22:07.69\00:22:10.16
Physical therapist spend
a lot of time helping people
00:22:10.19\00:22:12.83
getting bulbar again and earlier
00:22:12.86\00:22:15.65
early on when I was
just a young boy growing up.
00:22:15.68\00:22:17.55
If somebody went
through a surgery,
00:22:17.58\00:22:19.14
they were
incapacitated for a long time
00:22:19.17\00:22:21.39
especially for something like
a knee or hip or back, okay.
00:22:21.42\00:22:25.89
And now today they
encourage people to get up
00:22:25.92\00:22:28.62
out of the bed
as soon as possible,
00:22:28.65\00:22:30.04
because they
certainly find sooner
00:22:30.07\00:22:31.76
they get them up
the faster they recover.
00:22:31.79\00:22:33.43
Exercise is extremely
beneficial for getting
00:22:33.46\00:22:36.18
joint back working again.
00:22:36.21\00:22:39.75
Okay, relax,
let's go to other side.
00:22:39.78\00:22:41.63
Dig the heel in. Hold
that for a ten second count.
00:22:41.66\00:22:46.27
Okay, let's move in 6
to 8 inches, dig in, pull.
00:22:51.18\00:22:54.93
Focus on your curl, pull hard.
00:22:54.96\00:22:58.47
Okay, move it again forward.
00:23:04.83\00:23:08.06
Five more seconds, four,
three, two, one, reach back out.
00:23:12.10\00:23:17.05
Dig the heel in,
pull, pull, pull.
00:23:17.08\00:23:21.72
And move it again.
00:23:27.79\00:23:29.38
Five more seconds.
One, two, three, four, five.
00:23:37.31\00:23:42.69
Now flat, pull back.
00:23:42.72\00:23:45.44
And five more seconds.
One, two, three, four, five.
00:23:50.20\00:23:55.45
Okay, let's pull the
left leg up towards our chest,
00:23:55.48\00:23:57.81
bent the knee.
00:23:57.84\00:23:59.53
Hold it.
00:24:03.68\00:24:06.02
Five more seconds. One,
two, three, four, five, okay.
00:24:08.17\00:24:13.99
Pull the leg in.
00:24:15.90\00:24:17.27
And let's hold
for five more seconds.
00:24:24.53\00:24:26.42
One, two, three,
four, and five, good.
00:24:26.45\00:24:32.17
Let's go the other side, pull.
00:24:32.20\00:24:34.37
You should feel this in the back
00:24:37.95\00:24:40.27
of your leg and
in the gluteal area.
00:24:40.30\00:24:41.95
Five more seconds. One,
two, three, four, five, okay.
00:24:45.98\00:24:53.60
And pull.
00:24:53.63\00:24:55.36
And ten more
seconds. One, two, three,
00:24:58.90\00:25:02.65
four, five, six,
seven, eight, nine, ten, good.
00:25:02.68\00:25:09.78
Now with our
feet in front of us.
00:25:11.81\00:25:13.31
Put your hands behind
your knees and push out,
00:25:13.34\00:25:16.58
and then back in, out, and in.
00:25:16.61\00:25:20.10
This is working
the abductor muscles,
00:25:23.05\00:25:25.63
working on the hip area.
00:25:25.66\00:25:27.73
This is another one
that if you have a bad hip,
00:25:33.53\00:25:35.86
you can start with
just a static position.
00:25:35.89\00:25:38.25
In other word start
doing movement like we're doing
00:25:38.28\00:25:40.43
you would just push in one
spot without going to motion,
00:25:40.46\00:25:44.40
until you felt strong
enough to go through a range.
00:25:44.43\00:25:47.76
Five more, one,
two, three, four, five.
00:25:52.46\00:25:59.71
Okay, hands on the inside now.
00:25:59.74\00:26:01.16
Squeeze in and out, in and out.
00:26:01.19\00:26:04.87
And we're gonna do ten more.
00:26:22.05\00:26:23.42
One, two, three, four, five,
00:26:23.45\00:26:29.32
six, seven,
eight, nine, and ten.
00:26:29.35\00:26:36.47
Fold your hands in front of you.
00:26:36.50\00:26:38.22
We're gonna contract the
abdomen and just hold it,
00:26:38.25\00:26:41.18
push your lower
back into the chair,
00:26:41.21\00:26:43.18
just hold, hold it, hold it.
00:26:43.21\00:26:46.74
Ten more seconds.
One, two, three, four,
00:26:55.03\00:27:00.85
five, six,
seven, eight, nine, ten.
00:27:00.88\00:27:07.22
Push back.
00:27:07.25\00:27:10.20
Push, steady push.
00:27:10.23\00:27:14.48
Ten more seconds.
One, two, three, four,
00:27:17.48\00:27:22.20
five, six, seven,
eight, nine, ten, good.
00:27:22.23\00:27:28.97
All right, fellows
we're all done, thanks a lot.
00:27:29.00\00:27:30.87
Joint injuries don't
have to hold you back.
00:27:34.85\00:27:37.40
You can get in a
good exercise program.
00:27:37.43\00:27:39.48
See a doctor or
physical therapist
00:27:39.51\00:27:41.09
or an exercise
specialist if you need to
00:27:41.12\00:27:43.08
but get moving,
that's the best way you can
00:27:43.11\00:27:45.13
get back on the road to
recovery and good health.
00:27:45.16\00:27:47.99
And claim the promises of God.
00:27:48.02\00:27:49.39
Philippians 4:13
says, "I can do all things
00:27:49.42\00:27:52.18
through Christ
who strengthens me."
00:27:52.21\00:27:54.25
God bless you. And
we'll see you next time.
00:27:54.28\00:27:56.53