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.
00:00:09.30\00:00:11.38
Tendon problems keep people
from doing a lot of things
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they would like to
do, but there are things
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you can do for that, find
out next on Body and Spirit.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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I remember my years
in the athletic club.
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I had a friend who
was an avid squash player.
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He hadn't played
though for couple of years
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the reason why is
that he had tennis elbow.
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I asked him, I said,
would you like me to help you
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with an exercise
program that might get you back
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on the court again. He
said, I would do anything,
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so I started him on a
easy program of movements,
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so he could get his arm
going and low and behold
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within a month. He was
back playing squash again.
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Many people are
stopped short because of
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tendon problems. Unfortunately,
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a tendon problem can
last for a very long time.
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But if you take good care
of it, you can find that you
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could recover much
quicker then you might
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have thought possible.
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We gonna talk more
about that and show you some
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things you can do. I think
we are ready to get started.
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Helping me out today
will be Leif and Amy,
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who are both students
at Tamarack Springs Academy
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in Polebridge, Montana.
And we pulled the chairs
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out here today, so
we can do some exercises
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from the seated position.
But if you think that sitting
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in chairs means the
workouts gonna be really easy.
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Well, you are wrong
because we can still make
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it difficult. So, we
gonna start by loosening up.
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We gonna just bring the
arms way back and stretch,
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and we're gonna
comeback down and go way up,
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now back down, and up and
down, and up and stretch back
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and down. All is we're
doing is warming up just to get
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some circulation into
the muscles before we start
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doing something and down and up,
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stretch back and down,
and up, stretch back and down,
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one more time, up,
stretch back and down, alright.
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Now, let's press
the hands together and
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let's push way out
and draw back, push out,
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draw back, push out,
you folks keep going.
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I want you to do 30 of
them. Leif, I am counting on you
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to count. Okay, one
of the areas that people
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have a lot of problems with
the bicipital tendon right up
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till here. One of
the most common exercise,
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it's done in any type of
athletic club is bench press.
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In fact, that's kind of
a movement that often times
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if two lifters come
together and they are size in
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each other up and say,
well, how much do you bench,
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which means how
much do you bench press?
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And bench pressing is an
exercise that can do a lot
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of damage to this
bicipital tendon area. In fact,
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I've given up bench
pressing altogether because
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it's cause so many
minor aches and pains
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to my body over the
years. How many we are at Leif?
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Twenty. Okay,
good, keep pressing,
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keep having a good time
there and I'll join you again,
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so you won't feel all
alone since you can't see
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Amy over here.
Squeeze the hands together,
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squeeze hard. How many
we are at? Twenty eight.
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Twenty eight,
okay, two more times,
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and now we come out here
on this last one in which
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we just gonna hold our
hands together as tight
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as you can. Just keep
pressing together and actually
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what we are doing here
is an exercise that would be
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beneficial for the
bicipital tendon area because
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you get some motion
without putting irritation
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on that tendon.
And go ahead and relax.
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One of the things you
might find to be very beneficial
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is a cross-friction
massage, where you are gonna
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go back and
forth over the tendon.
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Don't go this
way, but crossover it.
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The bicipital tendon massage
is little bit uncomfortable,
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but it will be very beneficial
for helping bring around
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the lot of shoulder problems.
Okay, let's stretch out.
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Bring your hands up
over your head and push
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the elbows back and now
let's give yourselves a hug,
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pull apart and up
over the head again,
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push the elbows back and
give yourself another hug,
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alright, that's will be
fine. Now we're gonna reach out,
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draw back and push
your elbows into the chair,
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tighten it and reach
back out, and pull down,
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drive them back. We
gonna go for 20 of these.
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Each time we go down, we
wanna hold it into the chair
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for just a few seconds
then back up again and pull down
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and back up. If you do
nothing for a tendon injury
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then you gonna find yourself
suffering with it for quite
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sometime. As soon as
you sense you might have a
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tendon problem,
get the ice on there.
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Ice will always be
helpful, but people often times
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want to do is go put heat
on it, but if you heat it up
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well imagine taken a cut
hand and immerse it in warm
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water or spraining your ankle
and putting it into Jacuzzi.
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You gonna bring a lot of
blood to that area and make
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the healing take much
longer. If you ice the area
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then you can help, help the
healing happen much quicker.
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Pull back, squeeze
the shoulder blades,
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push back against the
chair hard, push back hard,
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very good. How many
we've done there Leif?
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11. Okay and this is 12,
alright we got eight more.
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There is 1,
contract back, push back,
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push your shoulder
blades back hard, and 3,
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push it back and we
gonna five more times,
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push it back and out
and back and last three,
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push back and reach and
back, and reach and back,
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let's go one more, and
press back and relax, alright.
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Hand up over the head.
Alright, switch the other
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side. Okay and relax. We
talked about tennis elbow
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just a few moments ago.
They had started the show.
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Let's do little bit for that
and it's really quite simple.
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When you take your
hands if you have tennis elbow
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there are certain
things you can or cannot do.
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If you have pain on movement
then you wanna not do this,
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but usually most times
we can squeeze the hands.
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So let's get in that
position. You just gonna squeeze
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your hands, reach out,
squeeze down, reach out,
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squeeze down. This is also
good for a carpal tunnel type
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situation, reach out,
squeeze down, reach out,
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squeeze down and now
we're gonna do is we gonna close
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our hand like this.
Each time we change this,
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we are changing the way
the muscles of the flexor
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and extensors are
working in our form. Commonly,
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the tennis elbow is gonna
be right out in this area here,
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but see as I do that,
see the muscles around there
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working and anytime the
muscles working in that area
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that means it's gonna be
drawing blood to that area.
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It's gonna be working in
that. So, instead just accepting
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the fact that you got
pain there if you do some work
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on those muscles and bring
oxygenated blood to the area
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and take waste by
product out this gonna be very
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beneficial for you. Okay,
now we gonna take our hands
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and we gonna turn them
like this. Back and forth,
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back and forth, very good,
and turn, and turn, and turn.
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The muscles had strengthened
the wrist and the hands
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are the muscles of the forearms.
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Amy your form don't
look quite as big as mine do.
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You have to work on
those a little bit more. Okay,
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few more times. Turn
it and turn and turn.
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Now we gonna go up
and down, and up and down,
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and up and down, and up
and down, squeeze down and up,
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down, up, should be
feeling that in your forearms.
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So you are feeling that, Amy.
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Oh! Yeah. Okay, you
are feeling Leif. Yeah.
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This would be good
for your horsy riding.
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What do you like to do
Leif? Weight lift. Oh! Hey,
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that's sounds like a
good thing for me. Okay,
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now let's turn them this
way and now we're gonna curl
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them up this way. Flex
it up and down, flex it up.
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Muscles in your
forearm starting to get tired.
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Not too bad. Then
work harder then. Mine are.
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Whenever do an exercise
like this you are controlling
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how hard you are
working by squeezing them up,
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flexing it hard, reach out,
flex hard reach out flex hard,
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okay. Now just take the
hands together and press
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the fingers to get like
that, and you stretch them out,
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good, stretch them
out, alright that feel good.
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Alright, let's do
some shoulder presses.
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Now up and down, and up
and down, and up and down,
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and up and down, one
more, up, now let's push out
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and back, and out and
back, and out and back,
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and out and back, and out
and back, now up and down,
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and up and down, and up
and down, and up, back out,
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push out to our
back, push out and back,
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push to our back, push,
back up top, press up and down,
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and up and down,
and up and down, and up,
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push back out, press out
and back, and out and back,
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and out and back, and
out and back, go up and down,
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up and down, up and down,
way up high, now push out,
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press it out, draw
it back, out and back,
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and out and back, and
out and back, and hold,
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keep the hands out
straight, palms down,
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hold them right out there,
keep them totally parallel
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to the floor, smile and
enjoy yourself because this is
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gonna be fun. Okay, we
gonna hold them for a minute.
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I forgot to check time so
well, just start from now.
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Actually we just go
for 45 more seconds.
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Hold them out nice and
straight. I start to feel in
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shoulders little bit. See
if you can keep your hands
00:12:14.31\00:12:16.72
from trembling and shaky.
Okay, now we are down to 30,
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looks good. Oh! Oh! Oh! I
see that left hand starting
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to shake a little
bit. How about Amy?
00:12:29.75\00:12:31.87
How is she doing, oh!
solid as a rock. Hold on to it.
00:12:31.90\00:12:37.19
Fifteen more seconds. We
are doing great. Hold it,
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hold it, arms nice and
straight, should be feeling
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in your shoulders and
4, 3, 2, 1, oh! Very good.
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Grab a hold the chair and shrug.
00:12:56.64\00:12:58.88
Stretch the trapezius, keep
holding it, hold it, hold it,
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hold it, now relax.
Again pull up against it,
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pull and hold
that 10 more seconds.
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Oh! That feels
good. Alright, very good.
00:13:18.74\00:13:22.74
Okay, let's do some
bicep work to the hands up
00:13:23.96\00:13:27.71
and curl up and down,
and up and down, and up,
00:13:28.35\00:13:32.93
if you wanna use
dumbbells at home, that's okay.
00:13:32.96\00:13:35.18
Curl it up and down,
and up and down, and up,
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flex each time you come
up. We gonna do 10 of them
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down here. There is
number 8 and 9, one more time,
00:13:45.36\00:13:48.61
now bring the
elbows up and reach out,
00:13:49.58\00:13:51.42
and curl and reach out,
and flex and out, and flex,
00:13:52.11\00:13:57.04
flex the muscles each
time, flex, and flex, and flex,
00:13:57.07\00:14:03.27
keep the elbows up
and flex, two more,
00:14:04.52\00:14:07.77
and flex, and flex,
now back down, and flex up,
00:14:09.07\00:14:13.74
and down and up, and
down and up, there is 4.
00:14:13.95\00:14:19.75
We gonna for ten again.
Squeeze it and squeeze it,
00:14:19.78\00:14:24.17
squeeze the muscles
each time and flex, and flex,
00:14:25.24\00:14:30.04
one more time, and
flex, now elbows up,
00:14:30.07\00:14:32.99
reach out and flex, reach
out and flex, reach out and
00:14:33.19\00:14:38.97
flex, reach out and
flex, very good, out and flex,
00:14:39.00\00:14:43.89
and out and flex,
reach out, three more times,
00:14:44.77\00:14:49.03
reach out and flex,
and out and flex, last one,
00:14:49.54\00:14:53.89
good, alright. Relax for a
moment. Just shake them out.
00:14:55.34\00:14:58.25
Okay, now we're
gonna bring them up here,
00:15:00.30\00:15:02.45
push it out and back
and out, first time we work
00:15:02.99\00:15:06.84
in the biceps and now
we work in the triceps.
00:15:06.87\00:15:09.80
We work on extending the
arms out each time and push
00:15:09.83\00:15:14.09
out and back, and
out and back, and out,
00:15:14.12\00:15:19.03
keep the upper arm
parallel to the floor,
00:15:19.51\00:15:22.34
push out and back, and
out and back, bring them
00:15:22.99\00:15:26.97
into your sides, push
down and up, press down and up,
00:15:27.00\00:15:31.85
press it down and
up, way down and up,
00:15:32.66\00:15:36.42
flex the muscles
each time you hit bottom,
00:15:36.89\00:15:38.54
squeeze it down, and up,
there is number 7, and 8,
00:15:39.38\00:15:44.39
two more times 9, press
down, last down, push it,
00:15:44.42\00:15:48.66
bring the elbows back up,
push it out, and press out,
00:15:48.69\00:15:53.37
and push, and push, and
press, and press, and press,
00:15:55.11\00:16:03.70
three more times, and
press, and press, one more time,
00:16:03.73\00:16:09.03
push it out, okay, back
down here, press down and up,
00:16:09.62\00:16:13.78
press down and
up, press down and up,
00:16:14.57\00:16:18.42
press down and up, press
and up, and press and up,
00:16:19.43\00:16:25.63
one more time, press and relax.
00:16:25.66\00:16:28.17
Okay, another area that
get affected a lot where
00:16:28.65\00:16:32.34
tendon problems is
around the knee area.
00:16:32.37\00:16:34.51
You get the patellar
tendon right towards your
00:16:35.23\00:16:37.93
attachment or you
get the patellar ligament
00:16:37.96\00:16:39.77
under the knee or you
get other connective tissue
00:16:39.80\00:16:42.29
that bothers
you around the knee,
00:16:42.50\00:16:43.95
which makes
movement very difficult.
00:16:43.98\00:16:45.95
So, we're gonna do a
series of exercises now
00:16:45.98\00:16:48.24
that will help you to
strengthen your knee without
00:16:48.90\00:16:51.40
putting a lot of stress
upon the connective tissue.
00:16:51.43\00:16:53.95
So, what we're gonna do
is we gonna do put our left
00:16:54.64\00:16:56.86
knee out straight.
Okay, now what we gonna do is
00:16:56.89\00:17:00.19
we gonna raise
it up and back down.
00:17:00.22\00:17:02.38
We just raising it up
about the foot. We gonna do 20
00:17:03.31\00:17:05.67
of them. While you doing it,
you gonna try and concentrate
00:17:05.70\00:17:09.44
on contracting the quadricep
muscles as you doing it,
00:17:10.25\00:17:13.43
okay, so it's 8 and 9
and 10, ten more times, up,
00:17:14.65\00:17:24.09
and five more, 4, 3, 2 and 1.
00:17:30.44\00:17:38.50
Now bend your knee slightly.
00:17:38.53\00:17:39.82
Keep it the same bend the
whole time raise, very good,
00:17:40.78\00:17:43.85
very good. You can also
do this lying on the floor.
00:17:44.45\00:17:46.90
This is an excellent one
to stimulate the quadriceps
00:17:48.14\00:17:50.74
without putting stress
on the knee and by time
00:17:52.19\00:17:56.12
we are done here you
should feel it in your thigh
00:17:56.15\00:17:58.83
little bit. You also feel
it in the hip flexor obviously
00:17:58.86\00:18:01.19
because we are lifting up,
there is 10, and 11, and 12,
00:18:01.22\00:18:07.69
eight more. I'm just go
around and seeing if they can
00:18:07.72\00:18:12.14
feel it yet. Okay, one more.
Now bend it little bit more
00:18:12.17\00:18:18.29
and again up, and up,
and up, you are starting
00:18:19.29\00:18:24.07
to feel it yet, Amy.
Yep! How about you, Leif?
00:18:24.10\00:18:26.84
Yeah, that's good. Glad
I'm not the only one. Ten more.
00:18:28.00\00:18:34.13
I would just attribute to
my legs being a little heavier
00:18:35.50\00:18:37.42
and last five, there is
1 and 2 and 3 and 4 and 5,
00:18:40.67\00:18:48.23
very good. Oh! oh! Felt that.
00:18:48.26\00:18:51.20
Okay, now we are
gonna go the other side.
00:18:52.51\00:18:53.77
Now if you have to go into
any type of knee surgery this
00:18:54.43\00:18:57.19
is a very good thing to
do to get your body prepared.
00:18:57.84\00:19:00.61
Lot of times people don't
understand the concept that
00:19:00.64\00:19:03.89
if you get your
muscles as strong as possible
00:19:03.92\00:19:05.96
before you going to surgery
then you it will actually
00:19:06.55\00:19:08.79
will enhance your recovery
time period. I had a man I
00:19:08.82\00:19:11.43
was being training for a
while now who had a torn rotator
00:19:11.46\00:19:15.81
cuff and so what we did
up until his point of surgery
00:19:15.84\00:19:18.72
is we worked him out on a
regular basis just working
00:19:19.23\00:19:22.09
muscles that will allow
him to get through the range
00:19:22.12\00:19:25.44
of motions without
injuring the shoulder anymore,
00:19:25.47\00:19:27.91
but his surgeon was absolutely
amazed with first of all
00:19:28.59\00:19:31.77
what good shape his
shoulder was in going into the
00:19:32.40\00:19:34.22
surgery, but then
when he came out of surgery
00:19:34.25\00:19:36.77
both the therapist and
the physician were shocked
00:19:37.12\00:19:39.35
at how fast he recovered
because of all the work
00:19:39.38\00:19:41.71
he put in strengthening
up his shoulder muscles
00:19:41.74\00:19:43.81
before he even
went into surgery.
00:19:43.84\00:19:45.61
Alright, just put the leg
out, raise it up and down.
00:19:46.23\00:19:50.22
We're doing 20 of
them. I actually would prefer
00:19:50.94\00:19:56.86
doing this from a lying
position, but little harder
00:19:56.89\00:20:01.23
for me to talk and do that
at the same time while lying
00:20:01.26\00:20:03.79
on the back. So we will
settle for this and for many
00:20:03.82\00:20:07.74
it might be difficult
for you to get on your back,
00:20:07.77\00:20:10.00
so doing it from a sitting
position will still give some
00:20:10.66\00:20:13.68
of the training affect at
least Amy felt the last time.
00:20:13.71\00:20:16.33
So I know, if Amy felt
it then rest of you felt
00:20:16.36\00:20:18.04
that as well. How
many is that? Not sure.
00:20:18.07\00:20:27.42
Well, we are not sure we
will have to do a few more.
00:20:28.32\00:20:30.43
Okay, now I am sure too.
Okay, bend just a little bit.
00:20:32.08\00:20:34.25
Okay up and up and up.
I bet you have good track
00:20:35.00\00:20:40.02
this time. I always saw
people they can't remember
00:20:40.05\00:20:45.64
what number they are on,
they just start over to and then
00:20:45.67\00:20:48.14
pretty soon they
don't forget anymore.
00:20:48.85\00:20:50.14
Okay, where we at?
15. Okay and one more.
00:20:55.15\00:21:01.30
Okay, bend it little bit
more and up, and up, and up,
00:21:02.36\00:21:06.94
and up, and up, 7,
8, 9, 10, ten more,
00:21:08.11\00:21:15.58
1 and 2 and 3 and 4 and 5,
6, 7, 8, 9 and 10, very good.
00:21:16.14\00:21:28.40
Okay, now let's just
straighten the left leg out,
00:21:29.06\00:21:31.07
total straight and hold
that, flex as hard as you can,
00:21:31.59\00:21:34.33
so you feel all the muscles
of the quadriceps flexing,
00:21:34.95\00:21:37.11
flex them, flex
them, flex them, very good,
00:21:38.01\00:21:41.15
I can't reach yours, but
I am assuming you are flex
00:21:41.95\00:21:43.64
tight too. Flex them
really tight, hold it, hold it,
00:21:43.67\00:21:49.78
and down. Other side, flex,
flex all the muscles of the
00:21:51.02\00:21:55.82
quadriceps, flex them tight,
flex them tight, flex, flex,
00:21:55.85\00:22:01.92
flex, flex and relax.
Now put your left leg out.
00:22:02.67\00:22:07.55
Be on the heel and push
your heel down into the carpet
00:22:08.64\00:22:11.73
as hard as you can. Push
it in, push it in, push it in,
00:22:12.33\00:22:16.17
okay, now we gonna
move it in and do it again,
00:22:20.08\00:22:22.98
push down as hard as you
can, push down, push down,
00:22:23.45\00:22:26.97
push down, okay, let's
move it a few more inches,
00:22:27.77\00:22:33.16
and push down, trying
to draw your leg back.
00:22:34.92\00:22:38.22
You should feel the
hamstrings or the back of your
00:22:39.05\00:22:41.55
thigh is flexing as you do
this. Pull hard, pull hard,
00:22:41.58\00:22:47.15
now the foot will be flat
and again pull it back like you
00:22:48.48\00:22:51.72
are trying to slide
your foot backwards.
00:22:51.75\00:22:53.43
Pull hard, you feel like
contracting the hamstring
00:22:54.21\00:22:57.60
again, so contracting
the hamstring from four
00:22:58.35\00:22:59.42
different
positions. Alright, good,
00:22:59.45\00:23:04.08
reach out to other leg
now and dig in like you wanna
00:23:05.00\00:23:10.03
pull it back, pull
back, pull back, pull back,
00:23:10.06\00:23:14.05
okay, let's move it about
6 inches, dig in and pull,
00:23:16.42\00:23:20.26
pull steady, feel your
hamstring doing the work,
00:23:21.32\00:23:24.26
make it work. If you can
lift yourself out of that chair
00:23:25.16\00:23:28.19
that way, I'll
be really impressed.
00:23:28.22\00:23:29.88
Okay, and move it back little
bit more, dig in and pull,
00:23:31.67\00:23:35.13
pull strong, pull
strong, pull, pull, pull, pull,
00:23:36.36\00:23:41.94
alright, relax. Put your
foot flat down and pull back
00:23:44.35\00:23:48.17
as hard as you can,
contract the hamstring, pull
00:23:48.20\00:23:51.37
it for five more
seconds, 4, 3, 2, 1, very good.
00:23:52.52\00:23:58.82
Alright, do little
abdominal exercise.
00:23:59.89\00:24:02.40
Let's pull the hands in
front of us and we gonna
00:24:02.43\00:24:04.76
crunch forward then we
gonna push back into the
00:24:04.79\00:24:07.79
chair, blow out,
crunch forward and come back,
00:24:07.82\00:24:12.13
blow out, crunch
forward and back, blow out,
00:24:13.42\00:24:18.27
crunch forward and
back, crunch it down and back,
00:24:18.30\00:24:25.17
crunch it down and push
back, and crunch and back,
00:24:26.10\00:24:32.89
and crunch and
back, squeeze it and back,
00:24:34.19\00:24:39.70
crunch down and back,
blow out as you come forward
00:24:41.14\00:24:45.42
and back, crunch down
and back, and crunch down
00:24:45.45\00:24:51.86
and back, and down and
back, ten more, there is 1,
00:24:53.03\00:24:58.44
2 and 3, contract each
time, blow out, blow out,
00:25:00.21\00:25:07.89
five more, blow out,
and blow out, and blow out,
00:25:07.92\00:25:15.66
two more times,
contract and contract, good.
00:25:16.02\00:25:21.41
Now bring your
toes up underneath you,
00:25:22.13\00:25:23.58
so forward a little bit.
Push your heels to the ground.
00:25:24.70\00:25:27.62
Now go up on your toes
and way down and up and down,
00:25:28.71\00:25:33.25
and up and down, very
good, push, way up high,
00:25:34.12\00:25:40.67
way up high, way up
high, very good, keep it going.
00:25:41.71\00:25:46.09
Try and pull your legs
in just a little bit further
00:25:50.74\00:25:52.70
back there you go Amy that
will give you a little more
00:25:52.73\00:25:54.77
range of motion. Push
your heels all the way down,
00:25:54.98\00:25:57.65
push your heels all
the way down, very good,
00:25:58.73\00:26:00.58
way up high, way
down, way up high and down,
00:26:03.22\00:26:06.88
and up and
down, and up and down,
00:26:07.49\00:26:10.97
let's go ten more, here is
1 and 2, press up, way up 3,
00:26:11.00\00:26:17.23
and press 4, press up
high and press up, press up,
00:26:18.43\00:26:24.40
three more times, here
is 8 and 9 and 10, alright,
00:26:25.07\00:26:31.18
let's just turn and
stretch ourselves this way.
00:26:31.21\00:26:33.13
Hold the stretch. Now
let's go the other direction,
00:26:34.22\00:26:40.75
very good. We are
all done. Thanks a lot.
00:26:46.87\00:26:48.42
Whenever you are
dealing with tendon injuries,
00:26:53.97\00:26:55.46
so is a good idea to
ice for about 24 to 48 hours
00:26:56.18\00:27:00.31
first before you
start introducing heat.
00:27:00.34\00:27:02.45
Certainly other types of
modalities would be beneficial
00:27:03.25\00:27:06.32
like ultrasound or using
stim on that to try and get
00:27:06.35\00:27:09.85
electrical impulses to
make the muscle work that will
00:27:09.88\00:27:12.99
all help to
encourage the healing process.
00:27:13.02\00:27:14.89
The bottom line is you
wanna encourage circulation,
00:27:15.63\00:27:17.95
getting
oxygenated blood to the area,
00:27:18.56\00:27:19.80
full of rich nutrients
and getting rid of the waste
00:27:20.22\00:27:23.33
byproduct. When you do
that you find the healing
00:27:23.36\00:27:26.01
is gonna be much, much
quicker then you thought
00:27:26.04\00:27:28.21
possible. We often
times get Wellness guests
00:27:28.24\00:27:30.81
coming to our center
that have tendon problems
00:27:30.84\00:27:32.86
and are amazed how
fast we can turn it around,
00:27:32.89\00:27:34.86
but we always give God
the glory because he is the
00:27:35.54\00:27:37.64
great physician. He is
the great healer and we
00:27:37.67\00:27:40.08
wanna do all things
for his glory and remember
00:27:40.11\00:27:42.38
Philippians 4:13 states
I can do all things through
00:27:43.13\00:27:47.15
Christ, which
strengthens me. God bless you.
00:27:47.18\00:27:49.95
Thank you for
joining us. We'll see you
00:27:49.98\00:27:51.71
next time on Body and Spirit.
00:27:51.74\00:27:53.31