Shoulder pain stops people
from doing a lot of the things
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they really enjoy.
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The good news
is there are things
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you can do to help that,
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reduce the pain, and
increase the strength.
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Find out what we
can do about it next
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on Body & Spirit.
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I'm Dick Nunez
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co-owner of Fit-in-15
personal training systems.
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Welcome to Body & Spirit.
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Over my years of
training and athletics,
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I personally have experienced
a lot of shoulder pain.
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In fact, I actually lost
90 percent of the strength
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in my right arm overnight
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when I had a series
of events happened to me
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which caused the
axillary nerve in my shoulder
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to pinch off and
cost me at my right arm.
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It took me 10 years just
to try and bring it back,
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lots of
rehabilitation, lot of pain,
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and there are
many different reasons
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why people can
experience shoulder pain.
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What happens too often
is people don't do anything
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because of the fact
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that they feel
discomfort and so by doing that,
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the shoulder will
start to freeze up
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and not go through its
normal range of motion anymore.
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But that's a big mistake.
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So we don't want to do that
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but we want to be
smart about our exercise.
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And so we're gonna
be addressing that today
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as we get into our show.
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I believe we're ready to begin.
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And helping me out
today will be Terrence.
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And Terrence has had
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a little bit of
shoulder pain in his life.
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You broke your
collarbone once upon a time.
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Yeah, I had a motorcycle wreck
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and I lay down on the
shoulder blade back here
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and it totally caved in
and broke my collarbone.
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Okay, okay,
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yeah, motorcycles and pavement
can be somewhat unforgiving.
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Oh, yeah.
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So we're gonna be
going through our workout
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and we'll be
doing real gentle stuff
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to see how we do.
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And then as we get warmed up,
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we'll test it
out just a little bit
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and see what we can do.
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Okay, so we're
gonna start by warming up
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and let's just warm it up
by doing some shoulder shrugs.
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And we'll just
bring it up and around.
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Okay, there, no problem? Okay.
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Try and bring your shoulders
way up as you bring it around.
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The shoulders are a
really intricate joint,
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there are lots of
muscles coming to help it work
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and that scapular area
that you said you are affected
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has 16 different
muscles attached to it,
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so when you put
that into a compression,
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it definitely affected
a lot things on your body.
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Yeah.
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Okay, let's go the other way.
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One of the areas
that we here so on
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often is the rotator cuff,
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and lot of people
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when they start
to have shoulder pain
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will simply go, "Well, I
have a bad rotator cuff."
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How did you know?
How did you test it out?
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Well, they didn't,
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they just heard
rotator cuff and figured,
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well, that's
what I must have too.
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A rotator cuff injury
is a very specific injury
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affecting one of the
four rotators of the shoulder
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and although it
can be the problem,
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that's something
you'd want have diagnosed
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but there are usually
lot of other simple things
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that go on as well.
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Okay, that's good.
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Now what we're gonna to
do is we're gonna get into...
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Well, I want to do
something different
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before you do that.
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We're gonna
take the towels here.
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What I'm gonna have you do
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is take your
towel and pull it apart,
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like you're
trying to tear in two.
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All right.
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Okay, then you're gonna
bring it up over your head,
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stretch back,
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and bring it back over.
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And this is a good
movement for people to do
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with shoulder problems
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because it'll give
you some shoulder stimulus
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as you pull the towel apart,
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then you bring it back
over the head and stretch back.
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It'll help that range of motion.
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When people
hurt their shoulders,
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they have a problem, the
first thing you want to do
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once you get rid of
some of that inflammation
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is start getting your
shoulder to go through
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the range of motion again.
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Obviously, if
it's a severe problem
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that had to be
worked on medically,
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you want to get
a medical clearance
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before you start doing things.
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But once you do,
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get with it and
start doing some exercise.
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Okay, let's do
five more of those.
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And two more.
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Okay, good. All right.
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Okay, now we're gonna do...
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Let me get a mat for you.
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All right.
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And we're gonna
do some push-ups.
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And what I want you do
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is I want you to do
them off your knees.
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Okay. Okay, all right.
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This is a modified push-up.
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Okay, straighten your
back out a little bit more.
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Okay, lower yourself down...
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and push back up.
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Okay, for those at home,
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if you don't need
to do the modified,
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you can go straight
to a regular push-up,
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that's fine,
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or if you want to
do a wall push-up,
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that works fine as well.
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And what you do, if
the camera can follow me,
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you find a place on the wall
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and you get just a
little bit away from it,
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probably about two feet,
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then you just lower
yourself to the wall
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and push your self back
away until you get a point
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where you can feel
more comfortable doing it.
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How are we doing there?
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Doing pretty good.
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Okay,
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you're looking strong.
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Okay,
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your shoulder
doing okay with that?
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Yeah, a little
bit of grind and...
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And that's typical
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as the joint starts going
through a range of motion,
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you might feel a
little popping and cracking.
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When we do arm
circles, things like that,
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lot of times people feel that.
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And then as they
continue doing it,
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it starts to subside.
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And of course,
the strong the muscles
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get around the joint,
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the less problem
you're gonna have.
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Okay, let's see if
we can do five more.
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Looking good.
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All the way up. Two more times.
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And all the way up.
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Now go halfway
down and hold it there
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for ten seconds.
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Two, three, four, five, six,
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seven, eight, nine, ten.
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Good job.
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Okay, go ahead and come on up.
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Okay,
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now what I want you to
do is I want you to stretch.
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You're going to put
your hands behind your head.
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Okay, and pull your elbows back.
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Okay, way back
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and see if you feel the
stretch into the chest area.
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Yeah.
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Okay,
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we're gonna hold
that for about 15 seconds.
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Now I want you to
just give yourself a hug.
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Reach around
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and try and pull
your shoulder blades
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apart as much as you can.
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So you get a
hold there and pull.
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So you should feel a stretch
right in your upper back.
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Yeah.
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Okay, now go back to
the first move again,
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hands behind your head.
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Okay, stretch back.
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Okay.
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And now give
yourself a hug again...
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And pull it apart.
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Okay.
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Very good.
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Okay,
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now what I want you to do
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is I want you to
bring one arm up.
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Go and bring
this arm up like this.
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Okay, reach back
with this other hand,
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garb a hold of
your elbow and pull.
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And give it a steady pull.
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Don't make yourself
hurt too much, okay?
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You're gonna be stretching
right here through this area.
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Stretching your
shoulder is so important.
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That will do a lot for
keeping your range of motion.
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And I've seen people
before with frozen shoulders,
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thought they could
do nothing about it.
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When we get them stretching
and doing some exercise,
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lo and behold,
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they start getting
that movement back again.
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Yeah.
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Okay, let's do
the other side now.
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Okay, pull it over.
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How does that
feel? You feel okay?
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It's good.
00:09:00.37\00:09:02.50
All right,
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here's your towel.
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What I want you to do
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is grab the end of the towel,
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like that, okay,
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and then you're
gonna get your other hand
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about six inches away from it.
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Okay,
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and let's bring it
in to your side here
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and then you're
gonna rotate it out,
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keep it into your
side the whole time.
00:09:19.29\00:09:23.59
Here, let's switch your hands
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so you're doing
the same side as I am.
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Okay, grab here.
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Okay, so your elbows in tight
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and bring your hand
across here, like this.
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Okay, now you it's like
you're in pivot right there.
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There you go.
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And then you're
going to come out.
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Okay.
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And what this is doing,
00:09:40.41\00:09:41.74
it's working the
muscles up the rotator cuff
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which consist of
the supraspinatus,
00:09:44.35\00:09:46.25
infraspinatus, teres
minor, and subscapularis.
00:09:46.28\00:09:49.68
They're right back here
in this shoulder blade area
00:09:49.72\00:09:51.45
and then the subscapularis
00:09:51.49\00:09:52.82
is on the under side
of the shoulder blade.
00:09:52.85\00:09:55.32
And those make up
your rotator cuff.
00:09:55.36\00:09:56.96
And by doing this exercise,
00:09:56.99\00:09:58.96
we're stimulating
that area back there.
00:09:58.99\00:10:02.40
So his injury
was a broken clavicle
00:10:02.43\00:10:07.04
but suddenly the
muscles of the rotator cuff
00:10:07.07\00:10:09.30
probably didn't
enjoy that process
00:10:09.34\00:10:11.94
either of landing on the ground
after falling off a motorcycle.
00:10:11.97\00:10:15.94
Okay, pull it out.
00:10:19.21\00:10:20.55
Now I want you to get out there,
00:10:20.58\00:10:21.95
resist as you pull it
back with the other arm.
00:10:21.98\00:10:23.99
Okay, so you get out
here and now you pull.
00:10:24.02\00:10:26.92
That's the way.
00:10:26.96\00:10:28.42
And then out, and pull.
00:10:28.46\00:10:31.56
And out, and pull.
00:10:31.59\00:10:35.16
And out, and pull.
Okay, let's switch sides now.
00:10:35.20\00:10:39.20
So you're gonna grab
with your left hand there,
00:10:39.23\00:10:42.00
and then you're gonna
go on like that again.
00:10:42.04\00:10:44.44
Okay, so here.
00:10:44.47\00:10:47.51
Okay, now go out,
rotate it out, okay.
00:10:47.54\00:10:50.81
This is doing external rotation
as he gives himself resistance.
00:10:56.95\00:11:01.92
It's looking good.
00:11:05.89\00:11:07.23
Just gonna check your,
00:11:12.47\00:11:13.80
this is the shoulder
that was injured, correct?
00:11:13.84\00:11:15.37
Mm-hm.
00:11:15.40\00:11:16.74
Okay, so focus
on the muscles back
00:11:16.77\00:11:18.94
in the back of you shoulder.
00:11:18.97\00:11:20.31
Can you feel those
as you're doing that?
00:11:23.55\00:11:24.91
Yeah.
00:11:24.95\00:11:26.45
Okay, then resist
as you bring it back.
00:11:26.48\00:11:29.72
There you go. Good job.
00:11:29.75\00:11:31.42
Okay, and let's
do a couple more.
00:11:35.46\00:11:37.46
Okay, good.
00:11:41.86\00:11:43.80
All right,
00:11:43.83\00:11:45.27
it's also good to
do internal rotation,
00:11:45.30\00:11:47.90
and that's coming
forward like that.
00:11:47.94\00:11:50.27
I don't have a
good way to resist that,
00:11:50.31\00:11:52.47
but if you just focus on doing
00:11:52.51\00:11:54.74
drawing in, drawing in,
00:11:54.78\00:11:57.68
act as if you got a
hold of something pulling it,
00:11:57.71\00:11:59.85
and this is a
movement you can do it at home
00:11:59.88\00:12:01.48
if you have like a dyna
band or something like that,
00:12:01.52\00:12:04.79
that you put in a doorway
00:12:04.82\00:12:06.62
and you can work on
drawing in like that.
00:12:06.65\00:12:09.12
That works really well.
00:12:09.16\00:12:12.19
So both the internal
and external rotation,
00:12:12.23\00:12:14.86
very beneficial for making sure
you have a good shoulder area.
00:12:14.90\00:12:18.37
Okay, we're gonna do one more.
00:12:21.34\00:12:23.27
Okay, now the other side.
00:12:23.30\00:12:25.34
Draw it in, and out.
00:12:25.37\00:12:27.41
And in, and out.
00:12:27.44\00:12:29.41
Are you doing
okay with everything?
00:12:32.01\00:12:33.35
Yeah.
00:12:33.38\00:12:34.72
Okay, 'cause when we're gonna
get to a little tougher part
00:12:34.75\00:12:36.08
here in just a moment.
00:12:36.12\00:12:37.45
Okay.
00:12:38.99\00:12:40.32
Okay, we're gonna do five more.
00:12:45.66\00:12:47.00
Okay. And last one.
00:12:53.07\00:12:54.40
Okay.
00:12:54.44\00:12:56.84
Now that our
shoulders are totally warmed up,
00:12:56.87\00:12:59.27
we're gonna do a thing
00:12:59.31\00:13:00.64
I'd like to call it
dueling deltoids, okay?
00:13:00.68\00:13:02.51
Okay.
00:13:02.54\00:13:03.88
So, we're gonna put
our arms out like that.
00:13:03.91\00:13:05.41
Now that I know your
shoulders still work,
00:13:05.45\00:13:07.05
now we're gonna see if we
can put a little burn in them.
00:13:07.08\00:13:09.02
Okay, so we're gonna do a
nice gentle movement here.
00:13:09.05\00:13:12.39
Let's go forward.
00:13:12.42\00:13:14.26
There you go.
00:13:14.29\00:13:17.29
Okay, you all right? Yeah.
00:13:17.33\00:13:19.79
Okay,
00:13:19.83\00:13:21.60
here, let's go backwards.
00:13:21.63\00:13:24.70
That's still all right? Yeah.
00:13:24.73\00:13:26.33
Okay, you're looking up
into the air like maybe,
00:13:27.84\00:13:30.27
everything all right?
00:13:30.31\00:13:31.64
Yeah, it's good.
Okay, go a little bigger.
00:13:31.67\00:13:34.78
You're still
okay? Yeah, we're good.
00:13:34.81\00:13:36.64
Now for those at home,
00:13:38.31\00:13:39.65
if you need to
put your arms down,
00:13:39.68\00:13:41.02
that's okay.
00:13:41.05\00:13:42.38
You can't do that though,
you need to keep your arms up.
00:13:42.42\00:13:44.09
Okay, come back the other way.
00:13:44.12\00:13:47.59
Okay, we're going forward now.
00:13:47.62\00:13:49.16
You're still
trying to go backwards.
00:13:49.19\00:13:50.86
Go forward, forward.
00:13:50.89\00:13:54.06
Here you go, this
way, there you go.
00:13:56.87\00:14:01.50
We started to get the
clock going the right way.
00:14:01.54\00:14:04.67
Okay, now little bigger.
00:14:04.71\00:14:06.04
Okay, now little smaller.
00:14:08.84\00:14:10.51
Okay, bigger again.
00:14:13.05\00:14:15.35
Starting to feel that in your
shoulder muscles a little bit?
00:14:15.38\00:14:17.29
Yeah. Okay, now smaller.
00:14:17.32\00:14:20.42
Now backwards.
00:14:20.46\00:14:21.79
Now forward again.
00:14:24.73\00:14:28.30
Now backwards.
00:14:28.33\00:14:31.13
And forward and bigger.
00:14:31.17\00:14:35.34
Now smaller.
00:14:35.37\00:14:37.94
And reverse it.
00:14:37.97\00:14:41.68
Okay.
00:14:41.71\00:14:43.04
And now we're gonna hold it.
00:14:43.08\00:14:46.45
Okay, what we want to do
00:14:46.48\00:14:47.82
is we're gonna try and
hold it for one minute.
00:14:47.85\00:14:49.52
All right.
00:14:49.55\00:14:51.02
And while you're
going through the process
00:14:51.05\00:14:52.39
you might start to feel
your arms burn a little bit.
00:14:52.42\00:14:56.46
Those arms are
starting to feel a little heavy.
00:14:56.49\00:14:58.69
But we'll be okay.
We'll hang in there.
00:14:58.73\00:15:01.13
And then the good news
00:15:01.16\00:15:02.66
is when you put your arms
down, it's gonna feel good.
00:15:02.70\00:15:04.33
Now a lot of people
say, "Well, that's like
00:15:04.37\00:15:06.20
saying after I hit
myself with a hammer,
00:15:06.23\00:15:08.97
it feels better afterwards."
00:15:09.00\00:15:10.34
No, it doesn't,
it still hurts. Yeah.
00:15:10.37\00:15:11.71
That can hurt for
another day or two.
00:15:11.74\00:15:13.07
Yeah.
00:15:13.11\00:15:14.44
But with this, as soon
as you put your arms down,
00:15:14.48\00:15:15.81
it's immediately
gonna feel better
00:15:15.84\00:15:17.38
because the lactic acid
00:15:17.41\00:15:18.75
will be flushed out
of the muscles quickly,
00:15:18.78\00:15:20.62
that's the
awesomeness about our body,
00:15:20.65\00:15:22.55
it recovers very quickly.
00:15:22.58\00:15:26.79
Oh, did I look at the time?
00:15:26.82\00:15:28.29
Not sure if I
looked at the time or not.
00:15:28.32\00:15:30.26
Yeah, I did.
00:15:30.29\00:15:32.76
Okay, we're almost
through our first 30 seconds.
00:15:32.79\00:15:36.00
You doing all right? Yeah.
00:15:36.03\00:15:37.80
Okay,
00:15:37.83\00:15:39.33
just remember I'm
a lot older than you,
00:15:39.37\00:15:40.70
so if I can do
it, you can do it.
00:15:40.74\00:15:44.27
Okay, we're hanging in there.
00:15:44.31\00:15:47.81
Now we got 20 seconds to go.
00:15:47.84\00:15:49.71
Hold it like a rock.
00:15:49.74\00:15:52.45
Not going anywhere.
00:15:52.48\00:15:53.85
Come hang by it. I'm great.
00:15:53.88\00:15:57.55
Ten seconds to go.
00:15:57.59\00:16:01.02
Feels good.
00:16:01.06\00:16:03.02
In five, four,
00:16:03.06\00:16:05.13
three, two, one.
00:16:05.16\00:16:08.30
Oh, that feels good, doesn't it?
00:16:08.33\00:16:09.66
Oh, yeah, very much.
00:16:09.70\00:16:12.23
Okay,
00:16:12.27\00:16:14.20
so now we know that
the shoulders still work
00:16:14.24\00:16:15.87
but let's stretch them up.
00:16:15.90\00:16:17.27
What I'd like you to do is
bring one arm across your body,
00:16:17.31\00:16:20.08
reach up with the
other hand, and then pull.
00:16:20.11\00:16:22.08
Hold it steady.
00:16:25.95\00:16:29.08
That always feels good
after the shoulder exercise.
00:16:29.12\00:16:32.42
Stretching is a great
thing to do with warm muscles.
00:16:32.45\00:16:35.16
It keeps that
range and motion. Yeah.
00:16:35.19\00:16:37.53
Stretching is not warming up,
00:16:37.56\00:16:39.06
stretching is simply stretching.
00:16:39.09\00:16:40.43
A lot of people think they
need to stretch to warm up.
00:16:40.46\00:16:42.03
It's not warming up.
00:16:42.06\00:16:43.47
It's just stretching. Yeah.
00:16:43.50\00:16:44.83
So just 'cause you stretched out
00:16:44.87\00:16:46.20
doesn't mean you're ready to go
00:16:46.23\00:16:47.57
try something of
maximal intensity.
00:16:47.60\00:16:50.37
Okay, go the other way.
00:16:50.41\00:16:51.74
Looking good.
00:16:59.15\00:17:00.48
Almost done with that.
00:17:00.52\00:17:01.85
Okay,
00:17:06.12\00:17:07.66
now we're ready
for some arm training.
00:17:07.69\00:17:10.93
Here's your towel. All right.
00:17:10.96\00:17:13.33
What we're gonna do now
00:17:13.36\00:17:15.26
is take it and drape it
over your wrist like that.
00:17:15.30\00:17:18.50
Let's go, with go
with the same side as I am.
00:17:18.53\00:17:19.97
Go with your right hand.
00:17:20.00\00:17:21.34
Okay,
00:17:21.37\00:17:22.70
and then you're gonna
reach and grab it like that,
00:17:22.74\00:17:25.01
and you're gonna
go all the way down.
00:17:25.04\00:17:26.88
You're gonna be the resistance.
00:17:26.91\00:17:28.24
You're gonna curl up and
you're gonna go back down.
00:17:28.28\00:17:31.78
Curl up, back down.
00:17:31.81\00:17:34.82
And curl, and down.
00:17:34.85\00:17:37.89
And curl, and down,
00:17:37.92\00:17:41.29
all the way up,
all the way down.
00:17:41.32\00:17:44.26
All the way up,
all the way down.
00:17:44.29\00:17:47.06
Focus on your bicep,
contracting the whole way.
00:17:49.83\00:17:52.90
And we get to
that top contraction,
00:17:52.93\00:17:54.50
pull it down.
00:17:54.54\00:17:56.17
The more you put into it,
the more you get out of it.
00:17:56.20\00:17:59.74
Curl it up, back down.
00:17:59.77\00:18:03.18
Curl up, back down.
00:18:03.21\00:18:06.58
Curl and down.
00:18:06.61\00:18:09.65
Now I'm still capable of
curling quite a bit away,
00:18:09.68\00:18:12.32
but even still when I do
this exercise with a towel,
00:18:12.35\00:18:15.32
I get a lot out of it,
00:18:15.36\00:18:18.66
probably not
quite as much as I do
00:18:18.69\00:18:20.03
when I do the
weights, but I still feel it.
00:18:20.06\00:18:25.07
And for those at home,
00:18:25.10\00:18:27.47
it's better than what a lot
of people do, which is nothing.
00:18:27.50\00:18:29.90
Yeah, that's true.
00:18:29.94\00:18:31.87
Okay, one more time. Good.
00:18:31.91\00:18:35.61
Okay, drape it
over the other side.
00:18:35.64\00:18:39.45
We always want to
keep our self balanced.
00:18:39.48\00:18:41.72
We want to do both sides.
00:18:41.75\00:18:44.02
And every muscle has
an antagonistic muscle
00:18:44.05\00:18:45.95
so we want to
keep everything strong.
00:18:45.99\00:18:48.06
The shoulder,
the deltoid muscle,
00:18:48.09\00:18:50.33
they have bundles going
posterior, medial, and frontal.
00:18:50.36\00:18:53.90
So we try and hit all those
00:18:53.93\00:18:55.26
when we do those
shoulder circles,
00:18:55.30\00:18:56.90
that whole shoulder region
gets pretty tiered, doesn't it?
00:18:56.93\00:18:59.37
Yeah.
00:18:59.40\00:19:00.74
And then, of course, we
did some specific things
00:19:00.77\00:19:02.57
just for rotator cuff,
00:19:02.60\00:19:03.94
and that's very
beneficial as well.
00:19:03.97\00:19:07.54
So the shoulder should have
gotten a pretty good workout
00:19:07.58\00:19:09.31
but we're gonna still
do a little more on that.
00:19:09.34\00:19:10.98
We're looking good.
00:19:15.98\00:19:17.32
Almost done.
00:19:22.56\00:19:24.49
And we got one more rep there.
00:19:24.53\00:19:27.06
Okay, now
00:19:27.10\00:19:29.03
I want you to take it like that
00:19:29.06\00:19:31.20
and you're gonna grab here.
00:19:31.23\00:19:34.50
Okay,
00:19:34.54\00:19:36.60
there you go.
00:19:36.64\00:19:37.97
Okay, coming down a
little bit there, okay,
00:19:38.01\00:19:40.68
and down more with that one.
00:19:40.71\00:19:43.14
Now what you're gonna do
is you're gonna hold it here,
00:19:43.18\00:19:45.35
elbow in tight
00:19:45.38\00:19:47.05
and push it way
down, then back up.
00:19:47.08\00:19:50.59
Push down, and up.
00:19:50.62\00:19:53.36
Down, and up.
00:19:53.39\00:19:55.49
And down.
00:19:55.52\00:19:57.06
Try and contract your tricep.
00:19:57.09\00:19:59.66
Go as far down as you can.
00:19:59.69\00:20:02.36
Push it down, and down.
00:20:02.40\00:20:06.57
And press down as
far down as you can.
00:20:06.60\00:20:09.50
Push it, and push.
00:20:09.54\00:20:13.54
And push.
00:20:13.58\00:20:15.88
And press it down.
00:20:15.91\00:20:18.31
Press down.
00:20:18.35\00:20:20.78
Press it. Make yourself work.
00:20:20.82\00:20:23.15
I want to see that towel
shaking a little bit more.
00:20:23.18\00:20:25.15
Come on, push it down.
00:20:25.19\00:20:28.12
Push it down, one more time.
00:20:28.16\00:20:30.99
Push.
00:20:31.03\00:20:32.36
Good.
00:20:32.39\00:20:33.73
One time I was doing this show,
00:20:33.76\00:20:35.10
I was doing an exercise
00:20:35.13\00:20:36.46
where we were supposed to be
going real hard out to the side
00:20:36.50\00:20:40.30
and I had one of the kids,
00:20:40.34\00:20:41.67
he was...
00:20:41.70\00:20:44.47
and I had to stop and replay it.
00:20:44.51\00:20:47.14
And so the towel
instead of being tough
00:20:47.18\00:20:49.34
was like that,
00:20:49.38\00:20:50.71
even though he was acting
like he was trying really hard.
00:20:50.75\00:20:53.78
Okay, let's switch it around.
00:20:53.82\00:20:56.18
Okay, slide that
left hand down further,
00:20:56.22\00:20:59.02
left hand down further,
00:20:59.05\00:21:00.39
keep going,
down, down, down, down.
00:21:00.42\00:21:03.29
Okay, now bring your
right... There we go.
00:21:03.32\00:21:05.39
Okay,
00:21:05.43\00:21:08.26
I know it looks easy,
00:21:08.30\00:21:09.63
but... there's more to it.
00:21:09.66\00:21:13.27
Push it down,
00:21:13.30\00:21:15.54
way down, way down.
00:21:15.57\00:21:20.18
And push, and push.
00:21:20.21\00:21:23.68
And push, and push.
00:21:24.75\00:21:28.58
And push, and push.
00:21:29.65\00:21:35.89
Still a couple more.
00:21:35.92\00:21:39.26
Okay, now we're gonna grab
00:21:39.29\00:21:41.73
the end of it like that,
00:21:41.76\00:21:43.13
grab underneath it,
00:21:43.16\00:21:44.57
and you're gonna bring
your elbow up like this
00:21:44.60\00:21:46.57
and then pull back down.
00:21:46.60\00:21:48.44
And this is working
on the trapezius area.
00:21:48.47\00:21:51.61
These are the
muscles up and through here,
00:21:51.64\00:21:53.58
where you see with
the football players,
00:21:53.61\00:21:55.08
they have those,
or the pro wrestlers,
00:21:55.11\00:21:56.64
they have the
trapezius really well developed.
00:21:56.68\00:22:00.88
Football players for
a reason, pro wrestlers,
00:22:00.92\00:22:03.55
just so it looks good.
00:22:03.59\00:22:05.15
Way down, way up.
00:22:05.19\00:22:07.42
Way down. Way down.
00:22:07.46\00:22:10.43
Although, I would say
00:22:14.56\00:22:15.90
I probably
wouldn't want to wrestle
00:22:15.93\00:22:17.27
Hulk Hogan back
in his prime. Yeah.
00:22:17.30\00:22:19.70
Okay, way up.
00:22:22.67\00:22:25.07
Way up.
00:22:25.11\00:22:27.18
Way up. Okay, switch over.
00:22:27.21\00:22:30.35
Okay, and pull up.
00:22:30.38\00:22:33.28
Elbow up.
00:22:33.31\00:22:35.22
And up. And up.
00:22:35.25\00:22:39.49
And up.
00:22:39.52\00:22:41.62
Way up. Pull down, and up.
00:22:41.66\00:22:45.36
And up. And up.
00:22:45.39\00:22:48.46
You're doing good. Elbow up.
00:22:48.50\00:22:51.27
And up.
00:22:51.30\00:22:52.63
Two more.
00:22:52.67\00:22:55.64
Okay, now for the good part.
00:22:55.67\00:22:58.97
All right.
00:22:59.01\00:23:00.94
Upper body should feel good.
00:23:00.98\00:23:02.31
Am I right? Yeah.
00:23:02.34\00:23:03.68
Okay, now we're
gonna do some squats
00:23:03.71\00:23:05.81
but now we're gonna...
00:23:05.85\00:23:07.18
We're not just
gonna do any squats
00:23:07.22\00:23:08.55
we're gonna ten
second reps, these are great.
00:23:08.58\00:23:10.75
Okay, cross your
arms across your chest,
00:23:10.79\00:23:12.99
and we're gonna
go down real slow,
00:23:13.02\00:23:14.92
ten seconds
down, ten seconds up.
00:23:14.96\00:23:16.99
When we start
squatting you push your...
00:23:17.03\00:23:19.39
There you go.
Push your hips back.
00:23:19.43\00:23:21.83
Five. Not too fast.
00:23:21.86\00:23:23.20
Six, seven,
eight, nine. Now up slow.
00:23:23.23\00:23:27.17
One, two, three, four,
00:23:27.20\00:23:30.97
five, six, seven, eight.
00:23:31.01\00:23:34.54
Don't go all the way up.
00:23:34.58\00:23:35.94
Back down.
00:23:35.98\00:23:37.41
Two, three, four, five,
00:23:37.45\00:23:41.58
six, seven, eight, nine, ten.
00:23:41.62\00:23:46.72
One, two, three, four, five,
00:23:46.76\00:23:51.86
six, seven,
eight, nine, back down.
00:23:51.89\00:23:56.06
One, two, three, four, five,
00:23:56.10\00:24:01.10
six, seven, eight, nine, ten.
00:24:01.14\00:24:06.24
One, two, three, four, five,
00:24:06.27\00:24:11.28
six, seven,
eight, nine, back down.
00:24:11.31\00:24:15.62
One, two, three, four, five,
00:24:15.65\00:24:20.69
six, seven, eight, nine, ten.
00:24:20.72\00:24:25.63
One, two, three, four, five,
00:24:25.66\00:24:30.80
six, seven, eight, nine, ten.
00:24:30.83\00:24:36.74
Two, three, four, five,
00:24:36.77\00:24:40.58
six, seven, eight, nine, ten.
00:24:40.61\00:24:45.51
One, two, three, four, five,
00:24:45.55\00:24:50.39
six, seven,
eight, nine, back down.
00:24:50.42\00:24:54.52
One, two, three, four, five,
00:24:54.56\00:24:59.26
six, seven, eight, nine, ten.
00:24:59.29\00:25:04.70
One, two, three, four, five,
00:25:04.73\00:25:09.64
six, seven, eight, nine.
00:25:09.67\00:25:12.67
Starting to feel them?
00:25:12.71\00:25:14.04
One, two, three, four, five,
00:25:14.08\00:25:18.71
six, seven, eight, nine, ten.
00:25:18.75\00:25:23.82
One, two, three,
00:25:23.85\00:25:26.76
four, five, six, seven.
00:25:26.79\00:25:30.73
Another one? Yeah.
00:25:30.76\00:25:32.09
Down.
00:25:32.13\00:25:33.46
One, two, three, four, five,
00:25:33.50\00:25:37.53
six, seven, eight, nine.
00:25:37.57\00:25:41.70
Up. Stop right there.
00:25:41.74\00:25:44.04
One, two, three, four, five,
00:25:44.07\00:25:49.01
six, seven, eight, nine, ten.
00:25:49.04\00:25:53.58
Good.
00:25:53.62\00:25:54.95
Oh, man. I think he felt it.
00:26:00.86\00:26:02.49
Okay,
00:26:05.79\00:26:09.43
we'll leave him there.
00:26:09.46\00:26:10.80
We'll finish talking
about shoulder training.
00:26:10.83\00:26:13.74
Obviously,
00:26:13.77\00:26:15.10
ten second reps on squats
00:26:15.14\00:26:17.31
can give one a
very good workout.
00:26:17.34\00:26:19.37
I'm glad I'm still standing.
00:26:19.41\00:26:23.55
When it comes to
working the shoulders,
00:26:23.58\00:26:27.18
we did a lot of
different motions for that
00:26:27.22\00:26:29.55
and they're all very
beneficial for giving us
00:26:29.58\00:26:32.72
a great stimulation
of the shoulder area.
00:26:32.75\00:26:35.36
And if you do that
on a regular basis,
00:26:35.39\00:26:37.29
you'll find yourself being
able to do so many more things
00:26:37.33\00:26:40.30
whether it be golfing,
tennis, swimming, bowling,
00:26:40.33\00:26:44.60
going out hiking,
whatever you want to do.
00:26:44.63\00:26:46.90
You'll be amazed at how
much better you start feeling.
00:26:46.94\00:26:48.80
But if you don't do something,
00:26:48.84\00:26:50.31
those muscles
will start to atrophy,
00:26:50.34\00:26:52.37
the joint will take
more and more stress,
00:26:52.41\00:26:54.31
and you won't be
able to do anything.
00:26:54.34\00:26:55.98
And we're
encouraged in the Bible
00:26:56.01\00:26:57.51
to take good care of ourselves
00:26:57.55\00:26:59.21
because we are not our own,
00:26:59.25\00:27:01.25
we're born with a price
00:27:01.28\00:27:02.68
and that price is
the blood of Christ.
00:27:02.72\00:27:05.19
So we're to glorify God
00:27:05.22\00:27:06.55
with our bodies
in all that we do.
00:27:06.59\00:27:08.22
We're encouraged
so much in the Bible
00:27:08.26\00:27:10.63
about how to take
care of ourselves.
00:27:10.66\00:27:12.29
The Apostle Paul tells
us that all things we do,
00:27:12.33\00:27:15.76
everything we eat,
everything we drink,
00:27:15.80\00:27:17.80
everything we do should
be done for the glory of God.
00:27:17.83\00:27:20.24
So that's what we're trying
to do here on Body & Spirit.
00:27:20.27\00:27:22.70
We're not trying to exercise
00:27:22.74\00:27:24.97
just so we have nice
physiques and so forth,
00:27:25.01\00:27:27.58
although that is part of
the byproduct of exercise,
00:27:27.61\00:27:30.25
which your body
starts to look better,
00:27:30.28\00:27:31.61
looks healthier, looks more fit,
00:27:31.65\00:27:33.35
but we're doing it
because we want to glorify God.
00:27:33.38\00:27:35.48
And by doing that,
00:27:35.52\00:27:36.85
we'll be able to
witness to others
00:27:36.89\00:27:38.22
about how to take
care of themselves
00:27:38.25\00:27:39.89
and we want to use
scripture as our emphasis
00:27:39.92\00:27:42.82
and our motivation.
00:27:42.86\00:27:44.19
The one I like
to use all the time
00:27:44.23\00:27:45.96
on this program
is Philippians 4:13
00:27:45.99\00:27:48.53
which tells us
and gives us a promise
00:27:48.56\00:27:50.87
that "I can do all
things through Christ
00:27:50.90\00:27:52.83
who strengthens
me," even survive
00:27:52.87\00:27:54.84
a shoulder
workout on Body & Spirit.
00:27:54.87\00:27:57.31
So thank you for joining us.
00:27:57.34\00:27:59.01
God bless you.
00:27:59.04\00:28:00.38
And we'll look forward
to seeing you next time
00:28:00.41\00:28:02.41
on Body & Spirit.
00:28:02.44\00:28:03.78