Ever woke up with
a pain in the neck?
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No, I'm not
talking about the person
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that might be
laying next to you,
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I'm talking about an
actual stiff neck, that hurts
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that can causes you
a lot of discomfort.
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What do you do about it?
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Find out next on
Body and Spirit Aerobics!
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Hello! I'm Dick Nunez,
wellness director to the
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit Aerobics!
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During my carrier I've seen lots
of changes in exercise science
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one of the things we
always used to do is do a lot of
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heavy presses behind our neck,
and pull-downs behind our neck,
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but research has shown
it's not the best way off
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doing it, biomechanically
we're much better off
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just staying in front of
our neck and also to pull
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down in front of our
bodies, gives us a much
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better biomechanically
position to do our
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exercises. And
when people do exercises
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improperly, they can
start having discomfort
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They're certain
muscles up in the neck, they're
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called the Levator scapulae
they go from the first cervical
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vertebras to the
superior angle of your scapula
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which are your shoulder
blades. If that muscle knots up,
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it can cause a lot
of problems. I know it
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happened to me almost 20
years ago when it knotted up
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up caused 90% of the
strength of my right arm over
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night. It took me many
years to rehabilitate my
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right arm because of a
series of injuries that
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nobody could really
diagnose. Even a physical
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therapist or a
neuro-surgeon or an orthopedic
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surgeon, none of
them could find it out.
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But over the course of
time I discovered what was
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causing the problem, it
was more of a structural
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thing. So I'm really
aware what happens when you
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have a sore neck. So
we're going to do a program on
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today, I believe we are
ready to get started. Helping me
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out today will be Fred
Garber and Matthew Hard.
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We are going to
start by gently moving arms
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around and the first
part of our program will be
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dedicated to working
on the neck and shoulder
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region, and then we will
get into our aerobic activity.
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- And up around the other way
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I know a lot of people
experience shoulder pain
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in fact I know
Fred is even commented
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that his shoulders
hurts once in a while
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but he's found some
good ways on working out
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to avoid that. Ok
now let's just relax.
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Press our hands together
and we're going to come up
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slowly and gently
and back down, and up
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and down, keep your chest
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up and down, chest
up. When you bring your
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chest up you're
automatically going to hold
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in and tighten your
abdominal wall so go
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up and down, and up,
and down. 3 more times
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and up, and
down, and up, and down,
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Ok let's just keep
our elbows in our side.
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Turn our hands out and
back in, out and in out, in,
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good. Going 10, and 10 more
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1, 2, 3, 4, 5, 6, 7,8,9, 10
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All right! Stick out
hands in front of us, we just
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bring it up like this,
and back down, up, down
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Try to keep your
elbows above the hands
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and up, we don't want
to take elbows any higher
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than shoulder
height Good, and up
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and down, up down.
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Let's go 10 more.
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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OK, let's roll the
shoulders up and around
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up, and around, way
up, way up, up, up up,
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5 more, 1, 2, 3,4,5
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Now to the front,
way up, way up, good
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up, up, five more 1, 2, 3, 4, 5.
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All right let's put our
arms out straight, let's
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make small circles here.
Now if this is uncomfortable
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just hold your
arms out straight.
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Now will be fine as
well, static movements are
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good, that's holding a
resistance without movement
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Especially for
rehabilitation, then as you get
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stronger you can start
doing some range of motions.
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Ok let's go back the other way.
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Keep the palms
pointed down, keep the arms
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out straight. If you
need to drop your arms
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for a moment, please
do so, and pick them up
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as soon as you can. Ok
let's go back to the front
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again and now to
the rear we're going for
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20 more seconds.
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Now back to the
front. And 5, 4, 3, 2, 1
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Hold that. Hold it steady,
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it's five seconds, we're
going to go for 1 minute.
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Again you need to
drop your arms It's OK.
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Keep your arms out
straight keep your palms down,
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should feel this
in your shoulders.
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It's 40
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Now down to 30, 25, 20, 15
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14, 13,12,11,10, 9,
8, 7, 6, 5, 4, 3, 2,1.
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Let them down. Bring
your arm up and across
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and by your elbow and
pull, you will stretch the
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muscles we're
just working, hold it.
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For 10 more.
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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Switch, and across, and seconds
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1, 2,3,4,5,6,7,8,9,10
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Up now over the
head and pull. And hold.
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1, 2,3,4,5,6,7,8,9,10
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Switch and pull, 10 more.
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1, 2,3,4,5,6,7,8,9,10
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Let down. turn your
head on the side, hold.
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Turn the other way, and
hold ,and turn, and hold
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turn, hold, back to the
front, up, hold, look down
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look up, and look
down. Now we can warm up
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for aerobics, let's
put our leg out, and
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put the toe up, down, up, down
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up, down
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5 more, 1, 2, 3,4,5.
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Good, switch, toe up
3, 4, 5, 6, 7, 8,9, 10.
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Put the foot back.
Press up on the toe
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and down, up
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and 5 more 1, 2,3,4, 5.
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Good! Switch.
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Press up, down, up, down
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7, 8,9,10, Ok. We
are going to start
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with a side to side
step. Nice and easy.
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Just to get us going,
and we going do to this for
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50 more seconds at this pace,
00:11:03.24\00:11:05.77
this is the beginning
of our aerobic work out.
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About the next 12-14
min will be doing non stop
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activity, to get the pulse
rate going, it's been found
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we need to get at
least 12 minutes and
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Dr. Kenneth Cooper was
doing his research he found that
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was a minimal
response time to start getting
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cardio vascular
benefit so we are getting
00:11:31.40\00:11:33.45
that today, we also
want to do our training
00:11:33.48\00:11:35.91
for the shoulder and
neck area, ok down to 5.
00:11:35.94\00:11:48.26
Then we are going to
pick it up a little bit.
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Ok way out, now
step, big step, good.
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Out, out, way
out, step, step, step.
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Right, left
00:12:19.76\00:12:27.45
Quick steps.
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Left, right.
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Good Left, right
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OK, big steps, way out
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left, right, shorten it up!
00:13:08.08\00:13:24.09
Let's pick it up, good
job fellows. Big steps.
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50 more seconds.
00:14:02.66\00:14:04.01
45, shorten it up, and 20,
00:14:08.56\00:14:34.13
15, 10, 5, 4,3,2, 1.
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Step it up. We're going
to put a little variation in
00:14:53.45\00:15:13.06
there. Let's kick
back now. Good. Kick.
00:15:13.09\00:15:31.24
Back into our step.
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Whenever you have neck
pain it's always good to get
00:15:47.94\00:15:50.23
a diagnosis, find out
exactly what you're doing
00:15:50.26\00:15:52.87
what you're
dealing with and from there
00:15:52.90\00:15:57.36
your physician can
prescribe what the best
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modality, would be,
help get on your feet again.
00:16:02.94\00:16:06.81
Muscle pains can be
originated to a muscular
00:16:07.38\00:16:11.55
unbalance, a muscle is
tightening in, around the nerves
00:16:11.89\00:16:15.99
of the vertebral column getting
in a good training program
00:16:16.02\00:16:19.65
good posture, you can
00:16:20.70\00:16:24.20
alleviate a lot
of pain. 15 seconds
00:16:24.74\00:16:38.78
Ok we are going to
ski jumps side to side.
00:16:51.70\00:16:53.74
Ok, go!. This is
an excellent exercise
00:16:53.77\00:16:59.08
for those who like to do skiing.
00:16:59.11\00:17:03.77
If it's to hard to you
to bounce, then you can
00:17:07.03\00:17:09.65
do a modified version
of this, still I would
00:17:09.68\00:17:14.62
suggest to go back to
the side step, while the
00:17:14.65\00:17:19.35
fellows are doing the ski jumps.
00:17:19.38\00:17:22.05
For those who are
hurting you can just keep
00:17:26.39\00:17:28.21
step in, side to side,
and keep your heart rate
00:17:28.24\00:17:34.32
going, or you can
just maintain your step.
00:17:34.37\00:17:38.02
Good, 10 more seconds.
00:17:40.15\00:17:43.67
3, 2, 1 Step it out,
00:17:50.31\00:17:53.26
45 more seconds
00:18:08.04\00:18:15.34
35, 25, 20,
00:18:17.98\00:18:28.49
3, 2, 1 Ski jump
side to side again
00:18:50.20\00:18:53.80
Good keep going.
I would join you but
00:18:58.34\00:19:01.13
since I'm not a skier...
00:19:01.16\00:19:03.17
45 seconds
00:19:07.98\00:19:09.18
We're now and for the
main part of the aerobics
00:19:12.10\00:19:14.52
training, we got the
warm-up in once you get your
00:19:14.55\00:19:19.74
warm up done, you
can go to a higher level
00:19:19.77\00:19:22.13
where muscles are more
reactive, more effective
00:19:22.16\00:19:26.17
of using the
glucose and the fatty acids
00:19:26.20\00:19:28.68
is coming your way, so
keep the performance now.
00:19:28.71\00:19:36.38
15 seconds 10,
9, 8,7,6,5,4,3,2,1
00:19:38.23\00:19:52.79
Step it out.
00:19:53.42\00:19:56.52
This particular
portion, allows us
00:20:03.87\00:20:06.63
to cool down. We
don't want to get
00:20:06.68\00:20:09.09
our pulse rate elevated to much.
00:20:09.12\00:20:11.69
That's something we
will not encourage you
00:20:11.72\00:20:13.17
to find in your training
rate, either your doctor
00:20:13.20\00:20:15.96
can give you that on a
stress test or you can take
00:20:15.99\00:20:19.36
220 and subtract your
age and than take 70-80%
00:20:19.39\00:20:23.22
if you are 40 years old
gives you maxim heart rate
00:20:23.64\00:20:26.12
of a 180, 70% will be 126
00:20:26.15\00:20:29.25
80% will be 144 that
will be your training rate.
00:20:29.83\00:20:33.35
You are on certain medication
especially like a beta-blocker
00:20:33.65\00:20:36.32
then that's not going
to be accurate as far as
00:20:36.35\00:20:40.79
your pulse rate.
Ok, one more time
00:20:40.82\00:20:52.74
ski jumps. Back, forward. Go.
00:20:52.77\00:20:54.27
This will be the last
portion of the hard aspect
00:20:54.30\00:21:04.64
of aerobics. Now will
be looking for our way out
00:21:04.95\00:21:08.61
to our cool down
time. Good job fellows.
00:21:08.64\00:21:12.57
And down to 30 seconds.
00:21:23.15\00:21:30.05
20, 15, 10, 9,
8,7, 6, 5, 4, 3, 2,1.
00:21:32.97\00:21:52.42
Step it up, your arms swinging.
00:21:52.45\00:22:00.18
Pick it up. 40 seconds
00:22:08.27\00:22:14.92
30, 25, 20,10,
9,8, 7, 6,5,4,3,2,1.
00:22:23.50\00:22:53.23
Let's go back to
our side to side.
00:22:53.87\00:22:55.87
We are going to finish
the same way we started
00:22:55.90\00:22:59.73
Big steps. Way out. OK
00:22:59.87\00:23:16.88
Shorten it up! Big step
00:23:16.91\00:23:29.69
Right, left
00:23:30.71\00:23:43.96
Keep it out
00:23:44.01\00:23:45.99
Shorten it up. And
stride it out, way out
00:23:55.72\00:24:10.71
We start slowing
it down a little bit.
00:24:12.53\00:24:15.56
Keep your stride big,
we can start slowing down.
00:24:16.78\00:24:20.93
Big stride, 20 more seconds.
00:24:26.07\00:24:38.15
OK. Regular small straight
00:24:52.70\00:24:55.58
Nice and slow,
just cool down now.
00:24:55.61\00:24:58.47
Now we're using
our leg muscles to
00:24:59.40\00:25:01.20
circulate our blood.
00:25:01.23\00:25:04.36
45 more seconds
00:25:08.49\00:25:13.57
35, 25, nice and slow, 15
00:25:17.45\00:25:40.14
and now we are down
to our last 7 seconds.
00:25:44.09\00:25:47.66
Ok, good step way out,
we are going to stretch
00:25:53.22\00:25:55.94
inside the thigh and hold.
00:25:55.97\00:26:00.42
10 more seconds,
1, 2,3,4,5,6,7,8,9,10
00:26:03.22\00:26:13.08
Switch. Stretch. Hold
00:26:13.11\00:26:20.09
10 more, 1, 2,3,4,5,6,7,8,9,10
00:26:20.99\00:26:31.06
Press the heel on the
ground stretch your calf
00:26:31.73\00:26:35.37
and back your
leg. Your knee forward,
00:26:35.40\00:26:39.69
and hold down for 10 more,
00:26:39.72\00:26:41.90
1, 2,3,4,5,6,7,8,9,10
00:26:42.58\00:26:51.57
Switch over. Press
your heel on the ground
00:26:51.60\00:26:55.07
and hold. 10 more seconds.
00:26:55.72\00:27:03.23
1, 2,3,4,5,6,7,8,9,10
00:27:03.73\00:27:12.18
All right fellows.
Good job, well done.
00:27:12.68\00:27:15.77
Again if you have neck
pain find out what's wrong
00:27:16.93\00:27:19.38
and then you can try a
lots of different areas
00:27:19.41\00:27:21.65
you can get a
massage, try a chiropractor
00:27:21.68\00:27:22.65
or get in a regular
exercise program, it will help
00:27:22.66\00:27:26.05
you to avoid that. And
claim your promises to God.
00:27:26.08\00:27:28.32
If you do that you'll
see great things happening.
00:27:28.35\00:27:31.39
Hopefully you'll not
have to go to a severe in
00:27:31.42\00:27:33.43
surgical procedure but
that's in case it's good
00:27:33.46\00:27:36.09
thing that our medical
doctors have that knowledge
00:27:36.12\00:27:39.06
Do all things
for the glory of God.
00:27:39.09\00:27:40.81
The Bible promises
in Philippians 4:13
00:27:40.84\00:27:43.06
that we can do all
things, not some things
00:27:43.09\00:27:44.83
but all things to
Christ. God bless you.
00:27:44.86\00:27:48.31
Keep the exercises.
All see you next time
00:27:48.59\00:27:51.99