The following program
is designed to demonstrate
00:00:02.50\00:00:04.22
simple workouts that you
can use to improve your health.
00:00:04.25\00:00:06.81
Be sure to consult
your physician before
00:00:09.25\00:00:10.57
beginning any exercise program.
00:00:10.60\00:00:12.32
Joints problems
plague people today.
00:00:14.51\00:00:15.80
The thing that
they don't realize is
00:00:16.55\00:00:17.52
there is something you can
do about it to prevent them
00:00:17.53\00:00:19.36
or to rehabilitate
them. Stay tune and find out
00:00:19.39\00:00:22.05
how next on Body and Spirit
00:00:22.08\00:00:23.89
Hello, I am Dick Nunez,
Wellness Director at Black
00:00:55.89\00:00:58.00
Hills Health and
Education Center.
00:00:58.03\00:00:59.21
Welcome to Body
and Spirit Aerobics.
00:01:00.10\00:01:01.39
We find today that
people have all sorts of joint
00:01:02.50\00:01:04.25
problems with their
back, with their knees, elbows,
00:01:04.28\00:01:07.12
shoulders. The thing they
don't realize is they could
00:01:07.15\00:01:09.78
prevent lot of that
through a good regular exercise
00:01:09.81\00:01:12.26
program, but even
they do have pain already.
00:01:12.29\00:01:14.51
There is something
they can do about it. We're
00:01:14.54\00:01:16.34
gonna explore little bit
about that today as we get
00:01:16.85\00:01:19.01
into our exercise program.
I believe we're ready to get
00:01:19.04\00:01:21.35
started, helping me out today
will be a couple of friends
00:01:21.38\00:01:23.80
from Ohio. Fred and Becky
Garber, who happen to take
00:01:23.83\00:01:26.60
the Wellness
Program in the Black Hills.
00:01:26.63\00:01:28.15
So, folks I think we can
get go in here, let's warm up
00:01:28.97\00:01:30.94
by putting our hands
in a prayerful position.
00:01:30.97\00:01:32.98
And we're gonna press up
and we're gonna bring them
00:01:33.96\00:01:36.78
back down, and up and
down, and up and down, just
00:01:36.81\00:01:46.96
starting to loosen this
up, also working the chest
00:01:48.21\00:01:51.00
area and if you have sore
shoulders this is good one,
00:01:51.03\00:01:54.44
just start limbering
yourself up again and getting
00:01:55.58\00:01:57.36
some strengthen. Okay,
let's do five more of them.
00:01:57.39\00:02:03.92
There is 1, and 2,
and 3, and 4, and 5. Now,
00:02:06.29\00:02:19.25
bring the arms down, keep
it straight, keep it together.
00:02:19.28\00:02:21.43
Now, up and down, up
and down, and up and down
00:02:21.46\00:02:31.63
and up and down, and
up and down, five more,
00:02:32.80\00:02:39.01
up, down, up, down, up,
down, two more up, down, and up,
00:02:39.73\00:02:52.14
and down. Good, shake them out
okay, let's roll the shoulders
00:02:53.66\00:02:58.97
up and around. And
up, and up, and up, up,
00:02:59.00\00:03:06.53
up three more. Bring
them up and around the
00:03:08.13\00:03:14.68
other way. And five
more, 1, 2, 3, 4, 5.
00:03:14.71\00:03:30.34
Turn your head to this
side and turn the other way.
00:03:30.97\00:03:34.72
And turn, turn, turn,
and turn, up to the ceiling,
00:03:36.56\00:03:46.44
down to the floor and up
and down, and up and down.
00:03:48.08\00:03:56.52
Okay, let start
getting the legs warmed up.
00:03:56.55\00:03:58.36
Just step out, toe up,
press down, up and down,
00:03:59.20\00:04:04.87
up and down, up, down,
up, down, up, down, up, down,
00:04:04.90\00:04:15.78
seven more 1, 2, 3, 4, 5, 6, 7.
00:04:15.81\00:04:28.96
Switch over, bring the
toe up, down, up, down, up,
00:04:28.99\00:04:35.77
down, up, down, up,
down, 6, and 7, 8, 9, 10.
00:04:36.82\00:04:49.89
Five more 1, 2, 3, 4, 5,
good, okay step back, press calf
00:04:49.92\00:05:02.96
down, up on the toe and
down, up and down, up, down,
00:05:02.99\00:05:10.45
up, down, up, down, up,
down, up, down, up, down,
00:05:11.21\00:05:20.35
there is ten. Five more
1, 2, 3, 4, 5, switch over.
00:05:20.38\00:05:30.76
Press up and down, up,
down, up, down, up, down,
00:05:32.73\00:05:39.95
up, down, up, down, up,
down, up, down, up, down.
00:05:39.98\00:05:50.03
Five more, 1, 2, 3, 4,
5, good. Okay, we're gonna
00:05:50.25\00:05:59.77
start moving the legs now.
We're gonna kick our leg back
00:05:59.80\00:06:02.74
like so. Good, as you feel
that stretch in your thigh,
00:06:02.77\00:06:11.99
little bit as you doing it.
Yes, pick it up a little bit,
00:06:12.02\00:06:21.17
left, right, left,
right, left, right, left,
00:06:22.43\00:06:31.39
right, left, right,
ten more, 1, 2, 3, 4, 5, 6,
00:06:31.42\00:06:45.38
7, 8, 9, 10. Good, step
out to this side, and back and
00:06:45.41\00:06:59.89
out and back, the left,
the center, right, center,
00:06:59.92\00:07:06.41
left, center, right, center,
left, center, right, center,
00:07:07.69\00:07:15.78
left, center,
right, center, left center,
00:07:16.64\00:07:22.53
right, center, left,
center, right, center.
00:07:22.56\00:07:29.16
Ten more each way, there
is 1, and 2, 3, 4, and 5,
00:07:29.76\00:07:49.63
and 6, 7, 8, 9, 10.
Good, let's start stepping,
00:07:49.66\00:08:12.16
the arm movement
going. While we're doing this,
00:08:16.39\00:08:28.31
we're gonna start
putting in some exercises that
00:08:28.34\00:08:30.80
will help shoulder
problems, while we're doing our
00:08:32.06\00:08:36.09
stepping, start that in
just a few seconds here.
00:08:36.12\00:08:40.55
Okay, I want the
elbows into your side,
00:08:48.84\00:08:50.24
as we're stepping, we're
gonna push the elbows out
00:08:51.34\00:08:52.79
and back, out and back,
out and back, out and back.
00:08:53.72\00:08:59.84
This exercise is for
the area that is known as
00:09:00.93\00:09:03.82
rotator cuff, which is
made up of four muscles,
00:09:04.31\00:09:07.01
the supraspinatus,
infraspinatus, teres
00:09:08.55\00:09:10.06
minor and subscapularis,
what is all that mean,
00:09:10.92\00:09:13.13
where the muscles are
attached in your scapula
00:09:13.57\00:09:15.46
and make up that rotator cuff,
00:09:15.49\00:09:19.69
and if you have
problems in that area.
00:09:21.16\00:09:22.43
This exercise will help
you, keep the elbows in,
00:09:23.62\00:09:26.11
push out, good, keep
going, out and out and out,
00:09:27.37\00:09:38.05
out, out and out, and
out. Let's go ten more,
00:09:39.49\00:09:46.23
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Okay, arms up, okay,
00:09:46.26\00:10:04.72
then switch over, keep
stepping up, and up, and up,
00:10:04.75\00:10:10.91
and up, and up, and
up, and up, and up, and up,
00:10:12.05\00:10:21.37
and up, and up. Ten more
each way, there is 1, and
00:10:23.05\00:10:32.87
2, 3, 4, 5, 6, 7, and 8,
and 9, one more time and 10,
00:10:32.90\00:10:54.92
good. Put your arms
down; just keep your
00:10:55.43\00:10:58.60
stepping going. Okay,
let's bring the arms out;
00:10:58.63\00:11:13.97
now as we're doing
this instead of just finally
00:11:14.87\00:11:16.45
let's trying to get a
bigger swing here, good, good.
00:11:17.01\00:11:24.39
Okay, and back
down to the side. Okay,
00:11:29.63\00:11:37.27
pick it up little bit,
keep the speed up and try and go
00:11:37.30\00:11:56.81
this pace for one more minute.
00:11:56.84\00:11:58.10
And we're down to
40 seconds, and 30, 20,
00:12:10.31\00:12:33.76
15, 10, 9, 8, 7, 6, 5,
4, 3, 2, 1, okay leg up.
00:12:33.79\00:12:54.02
Good, let's break some
rhythm just a little bit,
00:12:57.95\00:13:05.42
still keeps the leg
working. And go 30 more seconds
00:13:06.33\00:13:19.03
this way. Now,
we're down to 20 seconds,
00:13:19.06\00:13:29.25
and 10 seconds. For those
at home, if you feel like,
00:13:41.34\00:13:49.17
you're getting too tired
stop and rest for a moment
00:13:49.20\00:13:52.12
and start up again
as soon as you can.
00:13:52.15\00:13:53.35
Okay, now we're
gonna start jumping roping.
00:13:53.38\00:13:55.63
As been a while since
you've rope little Fred.
00:14:03.44\00:14:04.88
How about you Becky?
Looking pretty awesome,
00:14:06.87\00:14:09.82
that's great. And
this should be no problem.
00:14:10.36\00:14:16.34
Okay, we're gonna go
for 20 more seconds here,
00:14:28.78\00:14:31.46
15 more, 5, 4, 3, 2, 1,
okay bring your elbow up
00:14:37.70\00:14:53.31
to your knee and switch
over, left, right, left, right,
00:14:53.34\00:14:59.09
left, right left, right,
left, right, left, right, left,
00:15:00.87\00:15:07.30
right, left,
right, good, keep going,
00:15:07.33\00:15:11.50
30 more seconds here, and
20, left, right, left, right,
00:15:22.58\00:15:39.18
left, right, left, right,
left, right, left, right, left,
00:15:39.21\00:15:47.11
right, left, right, left,
right, left, right, lunge out,
00:15:47.99\00:15:54.82
and back to
center, lunge out, back
00:15:56.44\00:16:00.67
to center, out, back
to center, out, back,
00:16:01.80\00:16:08.17
center, out, back, center,
out, back, center, out, back,
00:16:09.07\00:16:18.36
center, out and
back, center, out, back,
00:16:19.29\00:16:24.71
center, out, back,
center, out, back, center,
00:16:25.90\00:16:32.31
out, back, center. Ten
more each side, there is 1,
00:16:33.19\00:16:41.23
and there is 2, and 3,
and 4, and 5, and 6, and 7,
00:16:45.77\00:17:14.57
and 8, and 9, and 10.
Okay, elbow to knee again,
00:17:20.20\00:17:34.58
left, right, left,
right, left, right, left,
00:17:36.33\00:17:42.00
right, left, right, left,
00:17:42.03\00:17:45.83
right, left, right,
left, right, left, right,
00:17:45.86\00:17:52.33
left, right, left, right,
left, right, left, right, left,
00:17:53.17\00:18:00.71
right, left, right,
left, right, left, right, left,
00:18:01.55\00:18:10.18
right, left, right,
left, right, 40 seconds,
00:18:10.21\00:18:14.11
30 seconds, 20, 10, 5, 4,
3, 2, 1, good, step it out.
00:18:23.55\00:18:54.73
Okay, let's pick it
up the little bit. Okay,
00:19:07.48\00:19:18.44
slow it down, pick it
up, slow it down, pick it up,
00:19:18.47\00:19:47.28
slow it down, pick it
up, slow it down, pick it up,
00:19:57.53\00:20:22.24
and slow it down, and
one more time pick it up,
00:20:30.04\00:20:37.43
and slow it down. And go
for one minute a nice easy
00:20:52.21\00:20:56.93
pace to start cooling the
heart down, laying the legs
00:20:57.44\00:21:01.41
assist in that action,
you never want to just stop
00:21:01.44\00:21:04.54
abruptly or you're
gonna place a lot of strain
00:21:04.97\00:21:07.08
on your heart. We
finish this, we're gonna go
00:21:07.11\00:21:16.14
into some specific
exercises to help strengthening
00:21:16.17\00:21:19.20
sore knees. And I
wonder 30 seconds to go,
00:21:19.23\00:21:26.83
down to 15 seconds,
10, 9, 8, 7, 6, 5, 4,
00:21:37.14\00:21:49.25
3, 2, 1, stretch
the calf, and steady,
00:21:50.19\00:21:59.09
ten more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10,
00:22:02.85\00:22:12.89
switch, press the heel
to the ground, hold that,
00:22:13.43\00:22:19.43
ten more seconds 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:22:24.36\00:22:34.74
Alright, lay on your
back to the head up this way,
00:22:35.31\00:22:37.45
towards the back here.
Okay, put your legs straight,
00:22:38.41\00:22:43.65
okay start with your
left leg, keep it straight,
00:22:45.27\00:22:47.08
raise it up the
ground about, about a foot,
00:22:47.78\00:22:50.15
there you go down and
up, 20 times, there is 2,
00:22:50.18\00:22:53.49
3, 4, 5, 6, 7, 8, 9, 10,
11, 12, 13, 14, 15, 16, 17, 18,
00:22:54.93\00:23:16.26
19, 20, keep that leg
going, okay bend it slightly,
00:23:17.33\00:23:20.58
okay keep it the same
bend all time and raise,
00:23:20.61\00:23:23.33
good, and 20 times
there, stay together,
00:23:24.52\00:23:27.46
the both down and up,
and up, up, up, up, up, up,
00:23:29.18\00:23:37.63
11, 12, 13, 14,
15, 16, 17, 18, 19, 20,
00:23:38.96\00:23:49.68
bend it little more,
okay keep the same bend
00:23:49.71\00:23:52.00
whole time, up, and up,
up, up, up, 6, 7, 8, 9, 10,
00:23:52.03\00:24:04.82
11, 12, 13, 14,
15, 16, 17, 18, 19, 20.
00:24:05.95\00:24:17.22
Switch legs, right leg now,
up straight, okay, up and 4,
00:24:17.25\00:24:24.20
5, 6, 7, 8, 9, 10, 11, 12,
13, 14, 15, 16, 17, 18, 19, 20.
00:24:25.12\00:24:43.19
Bend it slightly, okay
and up, together now, 3, 4, 5,
00:24:43.22\00:24:50.13
6, 7, 8, 9, 10, 11, 12,
13, 14, 15, 16, 17, 18, 19, 20,
00:24:51.00\00:25:08.39
bend little more, okay
and up, together now, okay
00:25:08.42\00:25:14.07
and up, 5, 6, 7, 8, 9, 10,
11, 12, 13, 14, 15, 16, 17, 18,
00:25:15.38\00:25:31.41
19, 20. Okay, on
the hands and knees with
00:25:32.38\00:25:35.09
your heads facing
forward, okay put your left
00:25:35.12\00:25:40.47
leg out straight, okay
curl your leg, flex it good.
00:25:40.50\00:25:45.05
Now, okay, now push it
back out, okay and flex
00:25:45.08\00:25:49.04
and out, flex and out,
up, there is 4, and up 5,
00:25:49.74\00:25:56.08
up 6, up 7, up 8, up 9,
up 10, up 11, up 12, up 13,
00:25:56.83\00:26:08.85
up 14, up 15, up 16, up
17, up 18, up 19, up 20.
00:26:09.59\00:26:19.86
Switch sides, okay, flex,
out, up 2, up 3, up 4, up 5,
00:26:20.36\00:26:30.07
up 6, up 7, up 8, up 9,
up 10, up 11, up 12, up 13,
00:26:30.87\00:26:42.77
up 14, up 15, up 16, up
17, up 18, up 19, up 20.
00:26:43.52\00:26:53.88
Good, up on your feet,
okay and let's just finish
00:26:53.91\00:26:57.72
with some rotation, just
turn, and turn, and turn,
00:26:57.75\00:27:04.64
and turn, one more,
and turn, and turn, good,
00:27:06.29\00:27:12.00
thanks a lot folks, well done.
00:27:12.03\00:27:13.12
Joint problems
don't need to plague you,
00:27:15.45\00:27:16.77
getting the
regular exercise program or
00:27:16.80\00:27:18.52
see an exercise
specialist that will help
00:27:18.55\00:27:21.15
you with the program
suited for your needs,
00:27:21.18\00:27:23.03
we have seen people all
the time that have given
00:27:24.08\00:27:26.42
up hope that their
knees would have to feel good
00:27:26.45\00:27:28.34
again, and we're
just the tracking problem,
00:27:28.37\00:27:30.03
or people who had,
shoulders that will frozen
00:27:30.06\00:27:32.47
up like they hardy move
them. And they leave with
00:27:32.50\00:27:34.51
great rotation just a
matter of two or three weeks.
00:27:34.54\00:27:36.81
You can
experience great things too.
00:27:37.45\00:27:38.63
Especially we claim
God's promises and follow his
00:27:39.23\00:27:41.70
ways and remember,
what Philippians 4:13, says,
00:27:41.73\00:27:44.87
I can do all things through
Christ, who strengthens me.
00:27:45.43\00:27:48.09
God bless you. And, I look
00:27:48.87\00:27:50.17
forward to see you next time.
00:27:50.20\00:27:51.17