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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For those who have ever
experienced tennis elbow,
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you know, it's a
long and nagging process.
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But there is hope,
you can overcome it.
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Stay tune and find out
how next on Body and Spirit.
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Hello, I'm Dick Nunez,
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exercise
physiologist and principal
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of Miracle Meadows and Mountain
State Leadership Academy
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in West Virginia.
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Welcome to Body and Spirit.
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In my carrier in the
athletic club industry,
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I was a
racquetball pro for while.
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I also played a lot of squash.
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I remember one
fellow in particular
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who was a average squash player,
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and he hadn't
played in two years.
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Nagging tennis elbow
had kept him away from it.
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Finally I took him
aside, I said look,
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I think I can give
you an exercise program.
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We could have you
back around in no time.
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And he was finally
willing to do something.
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He said okay, I'll do it.
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For the longest
time he was afraid
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to do anything
because of the pain.
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Within one month
he was back playing
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squash on a regular basis again.
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Word spread like
wildfire and people
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from all over are coming up
to me with their tennis elbow
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and we're getting better
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just by putting a simple
exercise program into play.
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Tennis elbow does not
have to incapacitate you,
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it simply a
tendonitis condition.
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Tendonitis can affect any
tendon in the body virtually.
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So by doing
this simple exercises
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and using in
another areas of the body,
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you can overcome such problems
like tendonitis in tennis elbow.
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I think we're ready
to get started here.
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Helping me out today
will be Andrew and Jason,
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both students of the Mountain
State Leadership Academy.
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And for little bit of
variety in our workout today,
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we're gonna sit down.
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And we're gonna go right after
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our target area
which is the tennis elbow.
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In tennis elbow
usually there is a inflammation
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right around the
common extensor tendon
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or it can also be on the inside.
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When somebody has very painful
condition like tennis elbow,
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it's virtually
impossible for them
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to grab
something and squeeze hard.
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So what I've ask them
to do usually is find out
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where we are in the pain area.
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In another words you
might have tennis elbow,
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but if you can
simply squeeze your hand,
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you will see that the
muscles within the forearm
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are jumping around
and stimulating that area.
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When people
think of hand strength,
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they often times think about
how much muscles in their hand.
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Reality is, there is not
very much muscle in your hand.
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Again the power
in that is dictated
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by how much strength
you have in the flexors
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and extensors in
your forearm area.
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So if you can simply do this.
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In fact let's do that fellow,
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let's just squeeze both
hands and squeeze them tight.
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Also this can be
very helpful for people
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that might be battling
with carpal tunnel situation
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by keeping
everything strong and flexible,
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it will be helpful
in preventing that.
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Also when you do exercises
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you bring
oxygenated blood to an area,
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will take waste byproduct out
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and that enhances
the healing process.
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Now, we're gonna do is
we're gonna stack little bit.
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Now we're gonna
alternate our fingers
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as we crunch our fist.
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And when I started
with this one fellow,
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this is all he could
do at the very beginning.
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He found he could
do these two things
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without discomfort
and as he started doing
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and it wasn't more
than just a couple days.
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He said, okay, I am doing
this really comfortably now.
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So can I use more exercises.
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So I start giving him more stuff
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until finally he was doing
a four regiment of exercises
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what we'll do right now.
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Now if you have tennis elbow,
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this might be as far as
you can go for right now.
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We're gonna take this little bit
further here in just a moment.
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And let's do about
five more of these,
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one, two, three, four, five.
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Let's stretch
that back, pull back.
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Used to a lot of this in
my shot putting days work on,
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keeping the
wrist flexible. Switch.
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You're quite surprised
over the shot put, right, Jason.
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If I thought I was a
long distance runner.
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All right, we're
gonna use our knees.
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We're gonna act
like we've weights
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on our hands although we don't.
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This gonna flex our
wrist up and down, up and down.
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Even though we don't
have weights on our hand,
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it won't take too long
before we actually start
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to feel the
affect in our forearms.
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We do 30 of them
there is nine, ten,
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eleven, twelve,
thirteen, fourteen,
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fifteen, sixteen, seventeen,
eighteen, nineteen, twenty.
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Ten more, one,
two, three, four, five,
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six, seven, eight, nine and ten.
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Turn your palms up,
curl, and curl, curl, curl,
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good. Keep it going.
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Good. It's twelve, thirteen,
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fourteen, fifteen,
sixteen, seventeen,
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eighteen, nineteen, twenty.
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Ten more, one,
two, three, four, five,
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six, seven, eight, nine and ten.
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Now we're gonna put our
arms out and rotate up and down.
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Good.
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There's ten, we're
gonna do 30 of these.
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It's twenty. One,
two, three, four, five,
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six, seven, eight, nine and ten.
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All right stretch back.
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Hold that.
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Ten more seconds, one, two,
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three, four, five, six, seven,
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eight, nine, ten, other side.
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Pull back.
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You're able to feel
your forearms, Andrew? Yes.
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How about you Jason? Yeah.
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Ten more seconds, one,
two, three, four, five, six,
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seven, eight, nine and ten.
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As you go through
the recovery phase,
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you can actually start
taking things like a sock
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or a racquetball or some type
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the soft ball and
start squeezing that.
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And that will be next
step as you get stronger.
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And finally you might
be able to start taking
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some light dumbbells
and do your wrist curls
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and so forth what we're
doing with those dumbbells.
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If you're anytime
for lack of enthusiast
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either racquet
ball, squash or tennis
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or any other activity
that can cause a tennis elbow.
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Often times
carpenters will get it.
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Even sometimes some
of the camera crew will.
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I mentioned about how their
hands and forearms get tired.
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By doing this type
of an exercise program
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will help you to
prevent getting those conditions
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like tennis elbow or
carpal tunnel syndrome,
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okay. We need to work
the rest of the body now.
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So let's start by
doing some chest exercise.
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And we're gonna act like this,
we still have that tennis elbow.
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So we're gonna do things
that are going stay way from,
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irritating a
tendonitis condition.
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So we'll do
some squeezes up here
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which totally takes
the elbow out of it.
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Good.
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And squeeze and squeeze.
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Ideally you want to
get your elbows together.
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Can you get your elbows
all way together, Jason?
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Almost.
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How about you
Andrew? Yeah, I can.
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Good.
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You're like me
Jason. Your chest is too big
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to get together there.
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That's okay, someone who
has had that lot in life.
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Ten more, one, and two,
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and three, and four,
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five, six, seven,
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and eight, two more, nine.
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We get to middle
this time hold it,
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hold it, trying
to get it together.
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I got mine
together, Jason. Aha, kind of.
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Ten more
seconds. One, two, three,
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four, five, six,
seven, eight, nine, and ten.
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It's hard. Lay back.
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That look like a walk
in the park for you though.
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Yeah, it wasn't hard for
me. It wasn't hard for you.
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That's why there's
lots of exercises, Andrew.
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There are many parts
to the body of Christ
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and there is many
ways to train the body.
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And back, stretch and across,
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good. Okay, relax.
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All right. We're gonna
do some back exercise now,
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we're gonna reach out.
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Squeeze back,
hold that and reach out
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and back, and hold and out
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and back and hold out,
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And pull
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and pull and back.
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It's seven, eight,
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nine, ten, eleven,
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twelve, we're
gonna do eight more.
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One, two,
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three, four, five,
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six, seven and eight, good.
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Arm up over the head
and get hold of your elbow.
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Stretch the area, okay good.
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We're holding each
stretch for 10 to 20 seconds.
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Ten more seconds. One,
two, three, four, five,
00:11:51.86\00:11:57.50
six, seven, eight,
nine, ten switch over.
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And ten more.
One, two, three, four,
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five, six,
seven, eight, nine, ten.
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Okay, shake your
arms out for a moment.
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Let's get few breaths
into the nose and out.
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In and out,
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in and out.
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Lean forward elbows on
to side, raise up and up,
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we'll do 20 of these.
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There's three, four, five, six,
00:12:45.47\00:12:52.34
seven, eight,
nine, ten. Ten more.
00:12:52.37\00:12:59.36
One, two, three, four,
00:12:59.39\00:13:06.55
five, six, seven, eight,
00:13:06.58\00:13:12.35
two more, nine and ten.
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To the front, up
and down, up and down,
00:13:16.17\00:13:21.75
up down, up down,
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up down, up down.
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There's eight and
nine and ten. Ten more.
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One, two, three, four,
00:13:37.54\00:13:44.72
five, six, seven, eight,
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nine and ten.
Out to the side now.
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Up and down, up and down,
00:14:00.69\00:14:05.03
up down, up and
down, up down, up down,
00:14:05.06\00:14:12.97
keep going eight,
and nine, ten. Ten more.
00:14:13.00\00:14:19.64
One, two, three,
00:14:19.67\00:14:25.51
four, five, six, seven,
00:14:25.54\00:14:33.19
eight, nine, hold last one.
00:14:33.22\00:14:38.03
We're gonna try to
hold for 30 seconds.
00:14:38.06\00:14:39.92
There's ten.
00:14:46.13\00:14:47.59
And 20. One, two, three, four,
00:14:55.94\00:15:01.54
five, six, seven,
eight, nine, ten, good.
00:15:01.57\00:15:08.68
Here shrug the shoulders
up and down, and up and down,
00:15:08.71\00:15:16.38
up down, up
down, up down, up down.
00:15:16.41\00:15:23.94
Ten more. Up, there's one,
00:15:23.97\00:15:28.63
and two, Three, four,
00:15:28.66\00:15:35.86
five, six, seven, eight,
00:15:35.89\00:15:43.46
two more nine and ten.
00:15:43.49\00:15:48.14
Okay, reach across. Grab
behind your elbow and pull.
00:15:48.17\00:15:51.68
Stretch your shoulder, good.
00:15:51.71\00:15:54.93
Ten more seconds here.
00:15:58.46\00:15:59.95
One, two, three,
four, five, six, seven,
00:15:59.98\00:16:07.75
eight, nine, ten,
switch over, good.
00:16:07.78\00:16:12.12
And hold ten more seconds.
00:16:19.44\00:16:21.63
One, two,
three, four, five, six,
00:16:21.66\00:16:27.87
seven, eight, nine, and ten.
00:16:27.90\00:16:32.76
One thing I like about
exercising in the chair,
00:16:32.79\00:16:35.17
is especially with arm
exercise, we did good isolation.
00:16:35.20\00:16:38.44
We use our body
to block ourselves.
00:16:38.47\00:16:41.37
We actually can
do a lot of exercises
00:16:41.40\00:16:43.50
more diversified by
sitting in the chair.
00:16:43.53\00:16:45.81
So just because we've
chairs out here does not mean
00:16:45.84\00:16:48.22
an exercise program is
gonna be necessary easier.
00:16:48.25\00:16:50.59
It just gonna be different.
00:16:50.62\00:16:51.99
So we're gonna lean forward
now, put our elbow into our leg.
00:16:52.02\00:16:56.16
Now for those who have tennis
elbow or other irritation,
00:16:56.19\00:16:58.82
you might just
wanna curl your arm up.
00:16:58.85\00:17:01.34
Otherwise, you can
block with the other arm,
00:17:01.37\00:17:04.21
and do full
range of motion here.
00:17:04.24\00:17:06.36
We'll do 20 reps.
00:17:06.39\00:17:07.76
There's three, and
four, five, keep track Andrew.
00:17:07.79\00:17:13.62
For those who do not have tennis
elbow or carpal tunnel syndrome
00:17:13.65\00:17:18.36
the exercise we did
do are still beneficial
00:17:18.39\00:17:21.32
for that or to prevent that,
00:17:21.35\00:17:25.16
so they're still gonna
be good exercises for you.
00:17:25.19\00:17:27.28
So don't think that it
would be a waste of time
00:17:27.31\00:17:29.28
to do those
exercises just because
00:17:29.31\00:17:31.11
you do not have
those conditions.
00:17:31.14\00:17:32.78
Where were on? Okay.
00:17:32.81\00:17:35.94
eighteen,
nineteen, and twenty, good.
00:17:35.97\00:17:41.32
Other side curl and
curl, curl, curl. Good.
00:17:41.35\00:17:49.32
Up and up, and up, and up, up,
00:17:49.35\00:17:56.65
up, eleven, twelve, thirteen,
00:17:58.04\00:18:04.80
fourteen, fifteen,
sixteen, seventeen,
00:18:04.83\00:18:11.94
eighteen,
nineteen and twenty, good.
00:18:11.97\00:18:17.75
Now we're gonna do the triceps.
00:18:17.78\00:18:19.48
Press it down and up,
00:18:19.51\00:18:22.04
down, and down and down.
00:18:22.07\00:18:28.60
Again for those with tennis
elbow be careful on this one.
00:18:28.63\00:18:31.97
It could be irritating.
00:18:32.00\00:18:34.77
You might have to do it with
very little resistance at first.
00:18:34.80\00:18:38.90
The range of motion
will help get you better.
00:18:38.93\00:18:43.23
We got eight more, you think?
00:18:43.26\00:18:45.34
Okay, fifteen,
sixteen, seventeen,
00:18:45.37\00:18:52.10
eighteen, nineteen and twenty.
00:18:52.13\00:18:56.56
Switch side, press, press,
00:18:56.59\00:19:01.81
it's three, four, five, six,
00:19:01.84\00:19:09.19
seven, eight, nine, ten more.
00:19:09.22\00:19:16.66
One, two, three, four,
00:19:16.69\00:19:23.84
five, six, seven,
00:19:23.87\00:19:29.31
eight, nine, ten good.
00:19:29.34\00:19:33.63
Shake it out.
Let's get some air.
00:19:33.66\00:19:38.30
In and out, in and out,
00:19:38.33\00:19:44.48
one more time, in and out.
00:19:44.51\00:19:49.69
Do some leg training,
pull leg out, foot over.
00:19:49.72\00:19:54.33
Extend the leg out, back down,
00:19:54.36\00:19:56.99
up and down, up and down,
00:19:57.02\00:20:01.05
up down, up down, good.
00:20:01.08\00:20:06.51
Just doing last few degrees
00:20:06.54\00:20:08.56
using the other
foot as extra resistance.
00:20:08.59\00:20:13.00
Ten more, One, two, three,
00:20:13.03\00:20:19.58
four, five, six, seven,
00:20:19.61\00:20:26.92
eight, nine, and
ten. Switch over.
00:20:26.95\00:20:33.10
Extend, two, three, four,
00:20:33.13\00:20:40.74
five, six, seven,
00:20:40.77\00:20:45.97
eight, nine, ten.
00:20:46.00\00:20:49.63
Ten more. One, two, three, four,
00:20:49.66\00:20:57.59
five, six, seven, eight,
00:20:57.62\00:21:04.24
nine, and ten, good.
00:21:04.27\00:21:08.27
Take your left leg, dig
your heel into the carpet,
00:21:08.30\00:21:11.41
pull down hard, feel
your hamstrings underneath.
00:21:11.44\00:21:14.79
Pull for ten seconds,
five, six, seven, eight, nine
00:21:14.82\00:21:21.53
move your foot about
6 to 8 inches and pull.
00:21:21.56\00:21:25.05
Pull, pull, five more seconds.
00:21:25.08\00:21:29.40
One, two, three, four, five.
00:21:29.43\00:21:35.00
Foot flat, pull back.
00:21:35.03\00:21:37.67
Since we do not
have a way to do a real
00:21:37.70\00:21:40.73
full range of motion on our
hamstrings with seated position
00:21:40.76\00:21:43.52
where improvising and
doing in three different spots.
00:21:43.55\00:21:47.28
Let's go back out
again with the same leg.
00:21:47.31\00:21:50.11
Squeeze back
over for ten seconds,
00:21:50.14\00:21:55.67
five, four, three, two one.
00:21:55.70\00:22:00.24
Move it 6 to 8
inches again. Pull good.
00:22:00.27\00:22:05.58
Five, four, three,
two, one flat down.
00:22:10.02\00:22:16.44
Pull back hold,
hold, hold, four,
00:22:16.47\00:22:22.38
five, six,
seven, eight, nine, ten.
00:22:22.41\00:22:27.99
Other side right leg out.
00:22:28.02\00:22:30.78
Dig in pull three, four, five,
00:22:30.81\00:22:37.21
six, seven, eight, nine, ten.
00:22:37.24\00:22:41.69
Move to 6 to 8 inches.
00:22:41.72\00:22:43.56
Dig in pull back,
flex your hamstring.
00:22:43.59\00:22:48.07
Three, four, five, six, seven,
00:22:48.10\00:22:52.90
eight, nine, ten.
Foot flat, pull back.
00:22:52.93\00:23:00.83
Good. Five more seconds,
four, three, two, one, good.
00:23:00.86\00:23:07.42
Reach out dig back in again
00:23:07.45\00:23:10.74
and pull one, two, three, four,
00:23:10.77\00:23:16.64
five, six, seven,
eight, nine, ten, move it.
00:23:16.67\00:23:24.63
Dig in, pull, pull,
contract the hamstring pull,
00:23:24.66\00:23:30.73
pull, five,
four, three, two, one.
00:23:30.76\00:23:37.38
Foot flat, and pull back.
00:23:37.41\00:23:40.79
Pull it, three, four, five, six,
00:23:40.82\00:23:47.31
seven, eight, nine, ten.
00:23:47.34\00:23:51.57
Sit forward, put your
hands on outside of your legs,
00:23:51.60\00:23:55.63
push out and back in,
push out back in, good.
00:23:55.66\00:24:02.64
This might be another one
for those with tennis elbow,
00:24:02.67\00:24:04.34
you might be careful with.
00:24:04.37\00:24:05.82
This might hurt a little bit.
00:24:05.85\00:24:08.09
And ten more. One, two, three,
00:24:16.50\00:24:23.26
four, five, six,
00:24:23.29\00:24:28.37
seven, eight, nine,
00:24:28.40\00:24:32.48
one more time ten.
00:24:32.51\00:24:34.32
Hands on the
inside, squeeze in and in,
00:24:34.35\00:24:39.97
three, four, five, six, seven,
00:24:40.00\00:24:47.97
eight, nine. Ten more.
00:24:48.00\00:24:52.90
One, two, three, four, five,
00:24:52.93\00:25:00.75
six, seven, eight, nine, ten.
00:25:00.78\00:25:07.36
Skewed forward.
00:25:07.39\00:25:11.04
Okay, press up on
the toes and down,
00:25:11.07\00:25:13.99
up and down, up down,
00:25:14.02\00:25:18.14
up down, up down, up down,
00:25:18.17\00:25:23.81
keep going, down, up down,
00:25:23.84\00:25:27.95
up down, up down,
00:25:27.98\00:25:31.75
up down, good.
00:25:31.78\00:25:36.63
Let's go ten more.
00:25:36.66\00:25:38.79
One, two, three, four,
00:25:38.82\00:25:45.60
five, six, seven, eight,
00:25:45.63\00:25:52.27
nine and ten.
00:25:52.30\00:25:55.32
Let's finish off by
crunching the abdominal.
00:25:55.35\00:25:58.17
Flex down and
back, down and back,
00:25:58.20\00:26:04.34
flex each time
back, squeeze, back,
00:26:04.37\00:26:10.51
and squeeze, back, good.
00:26:10.54\00:26:16.35
Squeeze forward and
back, forward and back.
00:26:16.38\00:26:21.45
We'll do 20 more.
00:26:26.06\00:26:30.29
It's two, three,
00:26:30.32\00:26:35.94
four, five, six,
00:26:35.97\00:26:43.53
seven, eight,
00:26:43.56\00:26:48.69
nine and ten more.
00:26:48.72\00:26:53.67
One, two, three,
00:26:53.70\00:27:01.28
four, five, six,
00:27:01.31\00:27:08.27
seven, and eight,
00:27:08.30\00:27:11.86
two more nine and ten, good.
00:27:11.89\00:27:18.15
Thanks a lot
fellow, I think well done.
00:27:18.18\00:27:24.47
Don't let condition like
tennis elbow slow you down.
00:27:24.50\00:27:27.08
You can have a
happy active life,
00:27:27.11\00:27:29.07
pain free by just
some simple exercises
00:27:29.10\00:27:32.07
and claiming
the promises of God.
00:27:32.10\00:27:33.79
He wants us to be healthy.
00:27:33.82\00:27:35.21
He doesn't wanna
us to be in pain.
00:27:35.24\00:27:36.61
He's anxious to heal us
00:27:36.64\00:27:38.01
if we simply follow
His natural remedies
00:27:38.04\00:27:41.29
and exercise
certainly is part of that.
00:27:41.32\00:27:42.71
But remember to do that
exercise for the right reason.
00:27:42.74\00:27:45.11
Don't do it for
self glorification.
00:27:45.14\00:27:47.06
Do it for the cause of God.
00:27:47.09\00:27:48.63
Remember Philippians 4:13 says,
00:27:48.66\00:27:50.96
"I can all do things through
Christ who strengthens me."
00:27:50.99\00:27:53.65
God bless you,
see you next time.
00:27:53.68\00:27:55.61