The following program
is designed to demonstrate
00:00:02.20\00:00:04.16
simple workouts that you
can use to improve your health.
00:00:04.17\00:00:06.80
Be sure to
consult your physician
00:00:08.77\00:00:10.16
before beginning
any exercise program.
00:00:10.17\00:00:12.36
Neck pain can have
a crippling effect.
00:00:13.58\00:00:15.57
Isn't very pleasant,
but there are some things
00:00:15.58\00:00:17.47
you can do to help
prevent it or correct it.
00:00:17.48\00:00:20.57
Find out next on
Body and Spirit Aerobics.
00:00:20.58\00:00:23.06
Hello, I am Dick
Nunez, Wellness Director
00:00:50.60\00:00:52.42
of the Black Hills
Health and Education Center.
00:00:52.43\00:00:54.45
Welcome to Body
and Spirit Aerobics.
00:00:54.46\00:00:57.40
In my career I worked for
lot of people with neck pain.
00:00:57.41\00:00:59.89
In fact I
myself have experienced
00:00:59.90\00:01:01.61
some great problems
00:01:01.62\00:01:02.61
that I'll talk
about little bit more.
00:01:02.62\00:01:04.51
This would be our topic
as we get into our workout.
00:01:04.52\00:01:06.77
Helping me out today
will be Dick Hutchinson.
00:01:06.78\00:01:10.00
Come on out.
00:01:10.01\00:01:11.93
He'll have an easy
first name for me to remember.
00:01:11.94\00:01:14.56
Now Dick, what do you do?
00:01:14.57\00:01:16.35
I work in a call
center in the print shop.
00:01:16.36\00:01:19.49
Okay, so you
volunteer here at 3ABN.
00:01:19.50\00:01:21.78
Okay, and you like staying
fit and healthy and all that.
00:01:21.79\00:01:24.34
Oh definitely, I run everyday.
00:01:24.35\00:01:25.90
You run everyday, how far?
00:01:25.91\00:01:27.31
Five miles. Five miles, wow.
00:01:27.32\00:01:30.02
Some of the
camera crew could take
00:01:30.03\00:01:31.52
some hints from
you, couldn't they?
00:01:31.53\00:01:32.94
Oh, if they want to,
they can come out with me.
00:01:32.95\00:01:35.58
Okay, we'll tell them that.
00:01:35.59\00:01:37.54
All right, we're
gonna start by warming up
00:01:37.55\00:01:39.18
little bit by just
circling the arms around.
00:01:39.19\00:01:42.32
We're gonna loosen up the body
00:01:43.94\00:01:47.90
and get ready for workout.
00:01:47.91\00:01:49.23
Now if you have severe neck pain
00:01:49.24\00:01:50.84
even this could be
a little difficult.
00:01:50.85\00:01:53.87
Do you have any
aches or pains? No.
00:01:53.88\00:01:56.29
Wow. Can I ask how old you're?
00:01:56.30\00:01:58.79
Sixty-nine and
half. Sixty-nine and half.
00:01:58.80\00:02:01.67
Of course I could
ask, you may not answer me,
00:02:01.68\00:02:03.39
but I can always ask.
00:02:03.40\00:02:04.63
Okay, now let's go
the other direction,
00:02:06.74\00:02:08.83
up and around.
00:02:08.84\00:02:09.83
Well this would be a
walk in the park for you then,
00:02:13.14\00:02:15.06
if you're used to
running five miles a day.
00:02:15.07\00:02:16.91
How about push ups.
Can you do push ups?
00:02:24.80\00:02:26.59
Yes, sir. You can?
00:02:26.60\00:02:28.24
Yes. Okay, good all right.
00:02:28.25\00:02:30.85
Well, that's what
we're gonna do now then.
00:02:30.86\00:02:32.61
Go and hit the deck
00:02:32.62\00:02:33.70
we're gonna do some push ups.
00:02:33.71\00:02:34.70
Okay, keep the back straight,
00:02:35.96\00:02:37.50
low yourself
down, push right up.
00:02:37.51\00:02:39.73
Look at that, almost
70 years old, no problem.
00:02:39.74\00:02:43.52
Very good, for those at
home you can either do them
00:02:47.05\00:02:50.05
against the wall or you can
do them with your knees down.
00:02:50.06\00:02:53.07
You're looking good.
00:02:58.49\00:02:59.51
See if can get five more.
00:03:03.18\00:03:04.50
Excellent, all right
come on up on your feet.
00:03:10.93\00:03:13.54
Good form, it look good.
00:03:13.55\00:03:14.90
How do you feel? Good.
00:03:14.91\00:03:16.45
All right, put your
hands behind your head.
00:03:16.46\00:03:18.95
You just gonna stretch back
00:03:19.98\00:03:21.28
and now give yourself a hug.
00:03:24.92\00:03:26.18
Pull your shoulder
blades apart as you stretch.
00:03:27.48\00:03:30.11
Okay, now put your
hands behind your head again.
00:03:32.96\00:03:35.93
Push the elbows back, way back,
00:03:35.94\00:03:38.28
so you feel a
stretch in your chest.
00:03:38.29\00:03:39.63
And then give yourself a hug.
00:03:42.22\00:03:43.56
Pull it part.
00:03:44.59\00:03:45.67
All right, now what
we're gonna do is gonna
00:03:50.17\00:03:52.49
put our left
foot on front of us.
00:03:52.50\00:03:54.70
Okay, reach out
with your right hand,
00:03:54.71\00:03:56.97
grab a hold of your
right hand with your other hand
00:03:56.98\00:04:00.51
and again you've to pull
back like this and back out.
00:04:00.52\00:04:03.38
What you're doing is
you're providing the resistance.
00:04:03.39\00:04:06.11
As you do it's like a sawing
wood type motion like something
00:04:06.12\00:04:10.27
you've done once
or twice in your life.
00:04:10.28\00:04:11.76
Oh, yes.
00:04:11.77\00:04:12.89
And pull, and pull,
we're gonna do ten more.
00:04:15.53\00:04:18.96
Its 1, 2, 3, 4, reach way out,
00:04:18.97\00:04:24.87
5, 6, 7, 8,
00:04:24.88\00:04:31.19
9, 10, okay.
00:04:31.20\00:04:33.42
Now switch around.
00:04:33.43\00:04:35.48
Put your right foot on front,
put your left foot arm out.
00:04:35.49\00:04:38.70
Grab with the
other hand and pull back
00:04:38.71\00:04:41.33
and reach and reach
and reach and reach.
00:04:41.34\00:04:47.03
Little slower, pull and pull,
00:04:48.17\00:04:52.68
and pull, its 9, 10, 10 more.
00:04:52.69\00:04:57.34
One, and two, and pull,
and pull, five more times
00:04:57.35\00:05:04.27
and 1, 2, 3, 4, and 5, good.
00:05:04.28\00:05:11.72
Okay, stretch side area,
00:05:11.73\00:05:13.16
we're gonna put our
arm right up over the head,
00:05:13.17\00:05:15.87
let it bend at the elbow.
00:05:15.88\00:05:17.46
Grab a hold with your left
00:05:17.47\00:05:19.31
and pull your
elbow towards your head.
00:05:19.32\00:05:24.24
Just a steady stretch.
00:05:24.25\00:05:25.73
Don't bounce, so try
and really wrench on it.
00:05:27.03\00:05:30.43
Just take it to a
natural stopping spot.
00:05:30.44\00:05:32.42
Okay, now we do the other side.
00:05:33.66\00:05:36.74
Left arm up, let
it bend at the elbow.
00:05:36.75\00:05:38.67
Grab and pull
00:05:39.57\00:05:42.03
and hold back.
00:05:45.41\00:05:46.69
Okay, now relax.
00:05:51.26\00:05:53.89
Okay, we're gonna
work our shoulders now,
00:05:53.90\00:05:55.72
we're gonna put
our arms out like this.
00:05:55.73\00:05:58.22
We're gonna make
little circles here.
00:05:58.23\00:06:00.06
We'll test you
out little bit here.
00:06:03.69\00:06:05.63
Give you some work.
00:06:05.64\00:06:07.66
Okay, now let's go
back the other direction.
00:06:07.67\00:06:10.45
There you go.
00:06:10.46\00:06:11.50
Have you done
lot of physical work
00:06:16.55\00:06:18.03
or mainly just worked out a lot.
00:06:18.04\00:06:20.40
Well, I didn't do
physical work most in my life
00:06:20.41\00:06:24.00
till I got over the call center
00:06:24.01\00:06:26.37
and the print shop
lifting heavy boxes.
00:06:26.38\00:06:29.05
Okay, now let's
go the other way.
00:06:29.06\00:06:30.17
So you don't go
ask the younger fellows
00:06:32.35\00:06:33.88
to help you lift the boxes?
00:06:33.89\00:06:35.25
No. Okay.
00:06:35.26\00:06:36.58
Okay, now back the other way.
00:06:42.60\00:06:43.83
Okay, back forward again.
00:06:51.09\00:06:52.72
Okay, and backwards again.
00:06:59.80\00:07:01.11
Okay, now we're just
gonna hold arm straight up.
00:07:06.86\00:07:10.53
Keep the palms down
and just hold it there.
00:07:10.54\00:07:12.53
You're doing all right? Oh, yes.
00:07:14.21\00:07:15.97
Okay, we're gonna try
and hold for 40 more seconds.
00:07:15.98\00:07:18.42
You're feeling
your shoulders burn
00:07:22.76\00:07:23.95
at all or they are doing okay.
00:07:23.96\00:07:25.09
They're burning a little bit.
00:07:25.10\00:07:26.49
Okay, okay, good.
00:07:26.50\00:07:28.42
Least we know he
is human now. Okay.
00:07:28.43\00:07:31.04
Don't have any mechanical parts.
00:07:33.32\00:07:35.22
Okay, 20 seconds to go.
00:07:35.23\00:07:37.98
Oh, he feels good
when he put the arms down
00:07:40.50\00:07:41.95
after holding him out like this.
00:07:41.96\00:07:44.23
Now we're down to 10 seconds,
00:07:44.24\00:07:46.15
9, 8, 7, 6, 5,
00:07:46.16\00:07:51.63
4, 3, 2, 1 and down, good.
00:07:51.64\00:07:56.39
Okay, now I want you
to shrug your shoulders up
00:07:56.40\00:07:58.72
and back down and
shrug up and down,
00:07:58.73\00:08:02.78
and up and down,
shrug up and down,
00:08:02.79\00:08:06.97
and up and down, up
and down, up and down,
00:08:06.98\00:08:13.54
shrug up and down,
way up high and down,
00:08:13.55\00:08:17.67
shrug up and
down, and up and down,
00:08:17.68\00:08:22.30
and up and
down, and up and down,
00:08:22.31\00:08:26.79
and up and
down. Five more times.
00:08:26.80\00:08:31.03
There's 2, and 3,
and 4, and 5, all right.
00:08:31.04\00:08:37.82
Let's puts your right
arm that front of you.
00:08:37.83\00:08:39.84
Bring it across your body now,
00:08:39.85\00:08:41.57
bring your left
hand in behind the elbow
00:08:41.58\00:08:43.44
and pull your arms
towards your body and hold that.
00:08:43.45\00:08:46.88
Hold it.
00:08:48.59\00:08:49.59
Okay, let's put
the left arm out now.
00:08:54.20\00:08:57.10
Getting across your body,
00:08:57.11\00:08:58.11
put your right
hand behind it and pull.
00:08:59.19\00:09:02.22
Keep your left arm
straight as you do it
00:09:03.57\00:09:05.61
and pull with your
right arm towards your body
00:09:06.67\00:09:10.07
and hold for
about a 10 second count.
00:09:11.16\00:09:13.15
Okay and good.
00:09:17.60\00:09:19.68
All right, I'm gonna be
00:09:19.69\00:09:22.46
kind of your
drill sergeant here.
00:09:22.47\00:09:24.51
I'll be a nice sergeant though.
00:09:24.52\00:09:26.34
Now once you
start stepping in place,
00:09:26.35\00:09:28.79
okay, and get your
arms swinging as you do it.
00:09:28.80\00:09:30.90
So he will be doing
here the way we'll do it.
00:09:30.91\00:09:33.68
He's--hold on for a
second, bring your left leg up.
00:09:33.69\00:09:36.70
Okay, your right arm is
up, okay then we'll do it,
00:09:36.71\00:09:39.27
we're gonna
switch back and forth.
00:09:39.28\00:09:41.24
Here we go.
00:09:42.17\00:09:43.17
So when the right leg
is up, the left arm is up,
00:09:49.15\00:09:53.24
when the left leg
is up, right arm is up.
00:09:53.25\00:09:56.51
Okay, I think I'll
get in order as you.
00:09:56.52\00:09:58.36
Okay, here we do
it one more time.
00:09:58.37\00:10:00.79
Go and bring your-may be
it will be easier for you
00:10:00.80\00:10:02.82
if you just jog in place.
00:10:02.83\00:10:03.87
Why don't you go
and jog in place.
00:10:03.88\00:10:05.53
Oh, there we go,
okay. That was a problem,
00:10:05.54\00:10:08.62
we're going too slow.
00:10:08.63\00:10:09.75
Okay, we'll let
him jog in place here.
00:10:13.78\00:10:15.65
Now we can get his
rhythm down little better
00:10:16.91\00:10:18.56
and sometimes it is
difficult to get the rhythm.
00:10:18.57\00:10:20.95
So obviously he is
more used to the jogging
00:10:20.96\00:10:23.43
than he is to the stepping.
00:10:23.44\00:10:25.00
And so we'll go
ahead and let him do that.
00:10:25.01\00:10:27.40
For those at home if you
need to step more, that's okay.
00:10:27.41\00:10:31.77
Can you pick your knees
up a little higher there?
00:10:31.78\00:10:34.55
No too fast, we're not gonna
go sprinting yet, very good.
00:10:34.56\00:10:38.41
Now we'll talk
about neck pain little bit
00:10:39.53\00:10:41.18
while Dick is getting
into his jogging mode here.
00:10:41.19\00:10:44.19
Now if you can keep
that up for a while, right.
00:10:45.32\00:10:47.45
I suppose so. Cannot say.
00:10:47.46\00:10:50.52
Okay, well then I can
talk for a minute here, yeah.
00:10:50.53\00:10:53.13
Once upon a time when
I was just 30 years old
00:10:53.14\00:10:56.19
I had an injury
take place in my neck
00:10:56.20\00:10:58.56
where I was playing racquetball
00:10:58.57\00:11:00.70
and doing some things
and somehow I tweaked my back
00:11:00.71\00:11:03.03
and I was moving in
lots of different directions.
00:11:03.04\00:11:05.67
And I was having problems,
00:11:05.68\00:11:07.01
I put a weightlifting belt on
00:11:07.02\00:11:08.69
and I kept going about my daily
activities of lifting weights,
00:11:08.70\00:11:12.06
playing racquetball.
00:11:12.07\00:11:13.13
And when I got home at
night, I was putting in a fence
00:11:13.14\00:11:15.99
and so I was digging
postholes all with the bad back.
00:11:16.00\00:11:19.63
When I went to bed I was
sleeping on my right side
00:11:19.64\00:11:23.05
which caused some
pain during the night.
00:11:23.06\00:11:25.44
I got up the next morning
00:11:25.45\00:11:26.75
and really didn't
thin anything about it.
00:11:26.76\00:11:29.09
I kept going
about my activities.
00:11:29.10\00:11:31.18
Came home started
working on the fence again.
00:11:31.19\00:11:34.55
When I went to bed I
slept on my right side again,
00:11:34.56\00:11:37.81
this time the pain came
sooner and much more intense.
00:11:37.82\00:11:41.28
And when I got up
the next morning Dick,
00:11:41.29\00:11:43.22
I lost 90% of strength in
my right arm overnight, right.
00:11:43.23\00:11:47.09
Just got up the next
morning and it was gone.
00:11:47.10\00:11:49.62
And so I went to a neurologist,
00:11:49.63\00:11:52.09
I went to an orthopedic surgeon,
00:11:52.10\00:11:53.45
I went to physical therapy
00:11:53.46\00:11:54.80
and nobody
could seem to find out
00:11:54.81\00:11:56.53
what was wrong with my arm.
00:11:56.54\00:11:59.04
And so it was a
very frustrating journey,
00:11:59.05\00:12:01.68
it was extremely painful.
00:12:01.69\00:12:03.44
I buckled to my knees in
pain every time I got up.
00:12:03.45\00:12:06.08
And so when I was
getting checked out
00:12:06.09\00:12:08.05
they said well it's
originating from your neck.
00:12:08.06\00:12:10.67
And so I really
became very receptive
00:12:10.68\00:12:13.72
to neck problems at that time
when I was going through that.
00:12:13.73\00:12:16.46
Okay, we're gonna change now.
00:12:16.47\00:12:18.13
We're gonna do some squats Dick,
00:12:18.14\00:12:19.48
and the way you
induce is cross your arms,
00:12:19.49\00:12:21.47
okay push your hips
back, oh very good okay.
00:12:21.48\00:12:24.91
You look like
you've done these before.
00:12:24.92\00:12:26.81
We used to do, my wife
and I before we came to 3ABN.
00:12:26.82\00:12:30.13
The timing is so bad
now when I'm trying to work.
00:12:30.14\00:12:32.93
We used to do at 12 noon
out there in the West Coast.
00:12:32.94\00:12:35.78
Oh, you mean Body and Spirit.
00:12:35.79\00:12:37.76
Wow, I got alone.
00:12:37.77\00:12:40.67
No wonder why he is so fit.
00:12:40.68\00:12:43.58
He's been doing Body
and Spirit for years.
00:12:43.59\00:12:45.48
I'm reporter Dick.
00:12:45.49\00:12:46.67
Okay, wonderful.
00:12:46.68\00:12:48.05
Now won't you tell me do to you?
00:12:49.36\00:12:51.54
When we move down
here the timing is so bad.
00:12:51.55\00:12:54.25
Oh, well the timing, timing.
00:12:54.26\00:12:55.36
I thought you're blaming Tammy.
00:12:55.37\00:12:56.74
No, and that's my
Kentucky accent, okay.
00:12:56.75\00:13:00.91
Looking good.
00:13:05.74\00:13:06.74
This just gives
us a little variety
00:13:07.91\00:13:10.27
even in our action here
00:13:10.28\00:13:12.69
and so and also
it's a great exercise
00:13:12.70\00:13:14.66
for building up
the gluteus maximus
00:13:14.67\00:13:16.83
and quadriceps and hamstring
00:13:16.84\00:13:19.16
and if you gonna
use age as an excuse,
00:13:19.17\00:13:21.72
are you gonna
accept that, Dick, no.
00:13:21.73\00:13:23.96
No, not gonna accept that.
00:13:23.97\00:13:25.41
You can do pretty much
whatever you want still, right.
00:13:25.42\00:13:27.42
Yes, do you have
any recreational things
00:13:27.43\00:13:29.72
you like to do like hiking or.
00:13:29.73\00:13:31.21
Oh, I used to love that,
00:13:31.22\00:13:32.81
once again climb on occasion.
00:13:32.82\00:13:35.83
I used love that
hike up mountains, okay.
00:13:35.84\00:13:39.12
[13:39] not with me.
00:13:39.13\00:13:45.23
Really? Yeah.
00:13:45.24\00:13:46.97
We gonna bring
Tammy, again for that one.
00:13:46.98\00:13:48.55
I'll not go blame her on that,
00:13:49.78\00:13:52.54
I just kind of compulsive.
00:13:52.55\00:13:54.19
For those who don't know
Tammy is one of the camera crew.
00:13:54.20\00:13:56.83
If you look at the credits
00:13:56.84\00:13:58.81
so often you'll
see under jib operator
00:13:58.82\00:14:01.09
you'll see Tammy Larson
00:14:01.10\00:14:02.39
who also does a lot of
the artistic work around here.
00:14:02.40\00:14:05.36
So he's keeping
you pretty busy there?
00:14:06.83\00:14:08.39
Oh, yes.
00:14:08.40\00:14:09.39
How you're doing
there? You're doing okay?
00:14:12.23\00:14:13.28
I'm doing okay.
00:14:13.29\00:14:14.42
Now look at his guy
go, this is amazing.
00:14:14.43\00:14:17.92
An inspiration.
00:14:17.93\00:14:18.94
You gonna become the
Seventh-day Adventist
00:14:21.72\00:14:23.57
version of Jack LaLanne.
00:14:23.58\00:14:25.51
Oh, I don't know about that.
00:14:25.52\00:14:26.52
And I look quite well.
00:14:30.95\00:14:32.13
It's been going up now.
00:14:33.17\00:14:35.93
Okay let's go and
jog in place again.
00:14:35.94\00:14:37.67
So where were
you born and raised?
00:14:38.96\00:14:40.88
In Louisville, Kentucky. Okay.
00:14:40.89\00:14:42.60
Yeah, I was going
down to Kentucky one time.
00:14:43.79\00:14:46.53
I think it was
for an ASI Convention,
00:14:46.54\00:14:48.53
I needed to catch
a plane to Louisville
00:14:48.54\00:14:51.57
and so I was in Detroit
00:14:51.58\00:14:52.84
and we were switching
airplanes then I said,
00:14:52.85\00:14:54.91
is this the plane to Louisville.
00:14:54.92\00:14:57.47
And they said no this
is a plane to Louisville.
00:14:57.48\00:15:00.36
Louisville, should be?
Yeah, I spoke out Louisville.
00:15:00.37\00:15:03.59
So they didn't like
me calling it Louisville.
00:15:03.60\00:15:05.52
So I had it totally wrong,
00:15:05.53\00:15:07.13
of course in South Dakota
we've our own little things.
00:15:07.14\00:15:10.17
Now our capital
city is spelt Peer
00:15:10.18\00:15:13.42
but it's actually Peer.
00:15:13.43\00:15:15.45
You don't say Peer
there you say Peer.
00:15:15.46\00:15:19.22
Okay I'll get
back to my next story
00:15:19.23\00:15:20.95
while Dick continues
to jog over Hillandale.
00:15:20.96\00:15:25.04
And that is--I went
through all these various things
00:15:25.05\00:15:28.79
and trying to get better
and no body could help me out.
00:15:28.80\00:15:31.49
And I just
starting rehabbing on my own
00:15:31.50\00:15:33.40
and started getting
back to a place where
00:15:33.41\00:15:35.62
I was gaining some
stimulus to arm movement
00:15:35.63\00:15:37.71
and I finally was--
I was teaching a diet
00:15:37.72\00:15:40.62
and exercise class
in the athletic club
00:15:40.63\00:15:42.84
while I was
teaching the health message
00:15:42.85\00:15:44.82
of the Adventist
church to the general public
00:15:44.83\00:15:46.65
and it was being very
well receipted or received.
00:15:46.66\00:15:49.64
And I had a woman who was
the wife of the chiropractor
00:15:49.65\00:15:52.60
who was very well
respected even by the arthropods
00:15:52.61\00:15:55.04
and I had never gone
to a chiropractor before
00:15:55.05\00:15:57.26
and didn't really
think much about him.
00:15:57.27\00:15:59.15
But I decided to try
that and by going into him
00:15:59.16\00:16:02.53
he said, well let
me check your posture.
00:16:02.54\00:16:04.39
And he did that and he
goes I see the problem.
00:16:04.40\00:16:06.83
I thought what,
what's wrong with my posture.
00:16:06.84\00:16:08.98
Well, my right
arm was riding up high
00:16:08.99\00:16:11.45
and so he did a snap
crack and pop and down it went.
00:16:11.46\00:16:14.22
What had happened
is levator scapula
00:16:14.23\00:16:16.51
which is a muscle that
runs from the superior angle
00:16:16.52\00:16:19.31
of your scapula
up to C1 through 4
00:16:19.32\00:16:21.99
had gone into contraction
and by laying on my side
00:16:22.00\00:16:24.95
I was
encouraging to stay that way.
00:16:24.96\00:16:26.83
Then it pressed on what's
called the brachial plexus
00:16:26.84\00:16:29.47
which is a nerve that runs off
00:16:29.48\00:16:31.24
of your neck for
your shoulder girdle
00:16:31.25\00:16:33.45
and I pinched on was
called axillary nerve
00:16:33.46\00:16:36.05
and I lost this 90% of strength
00:16:36.06\00:16:38.32
in my triceps overnight
00:16:38.33\00:16:39.98
and lost most of
my chest muscle there.
00:16:39.99\00:16:42.54
Now I built it
back over the years
00:16:42.55\00:16:44.58
but it took me 10
years to build my arm back up
00:16:44.59\00:16:48.34
to some stimulus and normalcy.
00:16:48.35\00:16:50.29
And even to this day
00:16:50.30\00:16:51.80
if I'm doing
isolated tricep exercise
00:16:51.81\00:16:54.81
my left arm will opt
for my right arm every time.
00:16:54.82\00:16:58.32
But bicep wise are performing
my left with my right arm.
00:16:58.33\00:17:02.10
Because I'm right handed
00:17:02.11\00:17:03.85
but my right tricep
will never be as strong as
00:17:03.86\00:17:06.01
my left tricep again because
of the severity of that injury.
00:17:06.02\00:17:08.84
And that limits some of
things I can do or can't do.
00:17:08.85\00:17:12.11
I can't bench press anymore,
00:17:12.12\00:17:13.84
because that's
what tore me apart.
00:17:13.85\00:17:16.09
And one time not too long ago
00:17:16.10\00:17:17.42
I was doing some
bench presses again
00:17:17.43\00:17:19.21
and every time I put my
arm out I went to sleep.
00:17:19.22\00:17:21.67
And so I called my
chiropractor friend
00:17:21.68\00:17:24.81
while I was
going back to Olympian
00:17:24.82\00:17:26.50
I said my arm is going to sleep.
00:17:26.51\00:17:27.80
And he goes you've been bench
pressing again, haven't you.
00:17:27.81\00:17:30.11
And I said oh, little bit.
00:17:30.12\00:17:32.30
So I came back and fixed
me up and off I went again.
00:17:32.31\00:17:34.64
So neck problems are
nothing to seize out.
00:17:34.65\00:17:37.36
Okay let's go back
and do some squats again.
00:17:37.37\00:17:39.13
Okay.
00:17:41.53\00:17:42.53
So you're getting winded at
all or you're doing just fine.
00:17:44.72\00:17:46.75
Oh, I'm getting little
windy, stretching upper back.
00:17:46.76\00:17:48.96
Oh, all right. Now I
can feel good about myself.
00:17:48.97\00:17:52.66
He is actually starting to
get a little tired, that's nice.
00:17:52.67\00:17:54.78
Not as windy as I get outside.
00:17:54.79\00:17:57.07
Not as windy? No.
00:17:57.08\00:17:59.04
Okay, five, we haven't
gone five pounds out either.
00:17:59.05\00:18:01.57
My dog presses me.
00:18:01.58\00:18:03.16
What's that? My dog presses me.
00:18:03.17\00:18:04.84
Your dog, what kind of
dog you have? Domestic.
00:18:04.85\00:18:07.63
Okay, let's go a
little bit deeper, Dick.
00:18:07.64\00:18:09.57
There you go, oh,
very nice. Nice squats.
00:18:09.58\00:18:13.02
It's great when you
see somebody pushing 70
00:18:14.54\00:18:16.61
who can still go up and down
00:18:16.62\00:18:18.36
with that of
apparent ease and strength
00:18:18.37\00:18:20.41
that he is doing there.
00:18:20.42\00:18:21.59
I made a
determination about 35 years ago
00:18:25.00\00:18:27.94
to get my legs
back strong again.
00:18:27.95\00:18:30.22
Did you lose your legs?
00:18:30.23\00:18:31.36
Yeah. I couldn't run.
00:18:31.37\00:18:33.94
Why, what happened to you?
00:18:33.95\00:18:36.04
Well, I was just sitting there,
00:18:36.05\00:18:38.94
sitting at the desk all
day for about 12 or 13 years.
00:18:38.95\00:18:44.60
My pastor said, it was Ronnie,
00:18:44.61\00:18:46.89
my head elder was Ronnie,
my neighbor said let's go run.
00:18:46.90\00:18:51.67
I said, no. He kept after me
00:18:51.68\00:18:56.06
and I finally said, yes one day.
00:18:56.07\00:18:58.66
About a mile he never
runs once under seven minutes.
00:18:58.67\00:19:02.52
He got under seven minutes.
00:19:02.53\00:19:04.57
He took off at
the end and left me.
00:19:04.58\00:19:08.70
I got somewhere
close to seven minutes,
00:19:08.71\00:19:11.00
couldn't walk
the next three days.
00:19:11.01\00:19:13.53
And my legs were so bad aching,
00:19:13.54\00:19:15.99
but they come a
long way from there.
00:19:16.00\00:19:18.23
Wow, good testimony.
00:19:18.24\00:19:19.36
Okay, let's go back on your jog.
00:19:19.37\00:19:20.61
Trying to talk and do
that. I was impressed.
00:19:25.60\00:19:29.73
Here, you're
saving me a lot of work
00:19:29.74\00:19:31.84
in this program that's for sure.
00:19:31.85\00:19:34.26
The thing I'm
trying to do is figure out
00:19:34.27\00:19:35.64
how to cool you down because--
00:19:35.65\00:19:39.01
That's a natural
way you cool down. Yeah.
00:19:39.02\00:19:41.33
I do some floor exercises.
00:19:41.34\00:19:42.59
I don't throw
exercises, until I can finish.
00:19:42.60\00:19:48.98
Well, we'll
figure out something.
00:19:48.99\00:19:50.05
But you're doing great
but I learned a long time ago
00:19:54.14\00:19:57.16
that neck pain is
nothing to mess with
00:19:57.17\00:19:59.38
because it can be very crippling
00:19:59.39\00:20:01.08
and I think God
let me go through that
00:20:01.09\00:20:03.14
to teach me
very valuable lesson.
00:20:03.15\00:20:05.02
Because up until that point
00:20:05.03\00:20:06.02
I thought if somebody
was having nerve problems
00:20:06.03\00:20:08.20
just push through it.
00:20:08.21\00:20:09.22
Well, when a nerve shuts down
00:20:09.23\00:20:11.12
you don't push
through it, you're done.
00:20:11.13\00:20:13.55
And it can be
very, very crippling.
00:20:13.56\00:20:16.32
Did you ever
pinch nerve before? No.
00:20:18.08\00:20:20.44
Okay, well you don't
want one, trust me. No.
00:20:20.45\00:20:23.18
I'll have my shoulder right,
00:20:23.19\00:20:24.28
and I won't reconsider that.
00:20:24.29\00:20:26.65
I think a lot of
it, you didn't gave me
00:20:26.66\00:20:28.27
a weak spot back
when I play football
00:20:28.28\00:20:30.09
as a youth and I got hit
three different directions
00:20:30.10\00:20:32.84
and chipped a
vertebra in my neck
00:20:32.85\00:20:35.41
and the seven
cervical vertebra back
00:20:35.42\00:20:37.00
when I was just 16 years old
00:20:37.01\00:20:39.29
and the orthopedic
surgeon gave me two options.
00:20:39.30\00:20:41.24
He said you neither have surgery
00:20:41.25\00:20:45.44
and there is still no guarantee
00:20:45.45\00:20:46.65
you can play football
00:20:46.66\00:20:47.65
or you can just give up football
00:20:47.66\00:20:49.28
and you can pile
little, pretty much normal life.
00:20:49.29\00:20:51.26
So that was not a
very hard choice for me,
00:20:51.27\00:20:53.19
because I didn't
really love playing football
00:20:53.20\00:20:54.63
all that much anyway.
00:20:54.64\00:20:55.73
Okay, we're gonna go
for two more minutes.
00:20:59.02\00:21:02.05
I think you can handle that.
00:21:02.06\00:21:03.11
Sure. Okay.
00:21:03.12\00:21:04.63
I want to play football
00:21:04.64\00:21:06.84
but my dad always say
it merrily. Oh really.
00:21:06.85\00:21:09.39
That he would not
let me go. Really?
00:21:09.40\00:21:11.49
He would not let
me play football.
00:21:11.50\00:21:14.05
He says you're gonna get hurt.
00:21:14.06\00:21:15.88
Well, that surely could happen.
00:21:15.89\00:21:17.63
Did you ever get
hurt playing football?
00:21:22.03\00:21:23.78
Evidently not. Okay.
00:21:23.79\00:21:25.32
He never talked
about it if we did.
00:21:25.33\00:21:29.76
I won't think football
was as hard as this today.
00:21:29.77\00:21:32.55
Yeah, they're little bit bigger
00:21:32.56\00:21:33.65
and little bit faster
and little bit meaner.
00:21:33.66\00:21:37.76
You look at the
size of some of those men
00:21:37.77\00:21:39.60
playing football
how hard they can run
00:21:39.61\00:21:41.86
and how hard they can hit.
00:21:41.87\00:21:42.91
It's a wonder
that you don't have
00:21:42.92\00:21:43.91
more people seriously injured.
00:21:43.92\00:21:48.83
And they play on the astro turfs
00:21:48.84\00:21:50.40
and it favors it either.
00:21:50.41\00:21:51.85
No, sure it doesn't,
we'll try to get away from that.
00:21:51.86\00:21:54.70
Okay we're down
to our last minute,
00:21:54.71\00:21:57.10
then we're go down to
some cooling down exercise
00:21:57.11\00:22:00.78
and then we'll be finishing up.
00:22:00.79\00:22:02.13
But you're doing
good and I really
00:22:02.14\00:22:03.40
appreciate your
testimony of being
00:22:03.41\00:22:06.60
a sedentary person who
finally decide to get off
00:22:06.61\00:22:09.80
the chair and get
back in the game again.
00:22:09.81\00:22:12.58
And that's what
it takes some times
00:22:12.59\00:22:14.32
its just motivation.
00:22:14.33\00:22:15.64
Because there are
lot of people out there
00:22:15.65\00:22:17.24
who just aren't
willing to get started
00:22:17.25\00:22:18.99
and so that's sad because
they say they want to do it
00:22:19.00\00:22:22.52
or they want to get fit
00:22:22.53\00:22:23.55
but yet they don't want
to take the time to do it.
00:22:23.56\00:22:25.62
Now, let me ask
you this question
00:22:25.63\00:22:27.08
while you finish jogging it up.
00:22:27.09\00:22:28.74
Do you enjoy running? Yes.
00:22:28.75\00:22:30.65
Okay, you'd really
miss it if you didn't it.
00:22:30.66\00:22:32.52
Right. Oh, yes.
00:22:32.53\00:22:33.52
And you feel great
after it's done, right.
00:22:33.53\00:22:35.09
Yes. Okay.
00:22:35.10\00:22:36.71
So somebody said
you can't run anymore,
00:22:36.72\00:22:39.21
that won't make you very happy.
00:22:39.22\00:22:40.48
No. Okay.
00:22:40.49\00:22:42.56
No I'm not
gonna say that to you.
00:22:42.57\00:22:43.60
I won't make you unhappy.
00:22:43.61\00:22:45.95
Okay we're down to
our last 10 seconds.
00:22:45.96\00:22:49.45
And 5, 4, 3, 2, 1, okay,
put your hands on your hips
00:22:49.46\00:22:56.25
we're gonna
step out to the left.
00:22:56.26\00:22:58.09
Okay, and bring this foot in.
00:22:58.10\00:22:59.55
Okay, now step to the
right and bring that foot in.
00:22:59.56\00:23:01.42
Okay, now let's go
back and forth like that.
00:23:01.43\00:23:03.81
This will help us
just to kind of cool down.
00:23:03.82\00:23:06.22
Also give you
some lateral movement.
00:23:06.23\00:23:09.37
Not too fast we're just
gonna do it nice and easy.
00:23:09.38\00:23:13.88
When we do aerobic
exercise we wanna do a warm up
00:23:13.89\00:23:19.00
and then we do
the training regime
00:23:19.01\00:23:21.47
and then we do the cool down
00:23:21.48\00:23:22.65
and this will be the cool down.
00:23:22.66\00:23:24.28
And we actually got
him sweating a little bit.
00:23:24.29\00:23:26.15
So I'm good, you know, I
feel good about myself here,
00:23:26.16\00:23:29.96
we're able to give him work out,
00:23:29.97\00:23:31.92
didn't have a lot of variety,
00:23:31.93\00:23:33.25
but I think
they're gonna workout.
00:23:33.26\00:23:35.18
But that just goes to show that
00:23:35.19\00:23:36.58
you can get a very good workout
00:23:36.59\00:23:38.59
just in your own living room
00:23:38.60\00:23:39.86
if you have the
motivation to get going.
00:23:39.87\00:23:43.22
Okay, we're gonna do
this for a couple of minutes.
00:23:46.02\00:23:51.62
Great, you're fortunate that
00:23:51.63\00:23:52.63
you never experienced neck pain
00:23:52.64\00:23:55.62
because when I was
playing football at the time
00:23:55.63\00:23:58.95
Dick, there was a high.
00:23:58.96\00:24:00.38
They kept telling me always
00:24:00.39\00:24:01.44
I had was a pinch
nerve but every time
00:24:01.45\00:24:03.57
I got hit my whole right
side would just light on fire.
00:24:03.58\00:24:07.88
And so finally I kept
complaining to my parents
00:24:07.89\00:24:10.96
and they took me to
an orthopedic surgeon
00:24:10.97\00:24:14.58
and they came back
with a diagnosis of
00:24:14.59\00:24:16.37
the chipped
vertebrae and my football coach
00:24:16.38\00:24:18.86
was angry with me that
00:24:18.87\00:24:20.87
I dare to go
against what he said that
00:24:20.88\00:24:24.04
it was just a pinch nerve
00:24:24.05\00:24:25.06
because
obviously when I came back
00:24:25.07\00:24:27.46
as a chipped vertebrae
they told me I was finished
00:24:27.47\00:24:30.08
and he didn't like that at all
00:24:30.09\00:24:32.21
But I think I
chose the wiser path
00:24:32.22\00:24:36.41
to go get a check out
rather then just going by what
00:24:36.42\00:24:38.56
a coach says as far
as what my problem was.
00:24:38.57\00:24:42.58
Always need those
second opinions. I'm sorry.
00:24:42.59\00:24:45.04
Always need
those second opinions.
00:24:45.05\00:24:46.67
well, he wasn't a
doctor in the first place.
00:24:46.68\00:24:48.52
I didn't even look t
that as a first opinion.
00:24:48.53\00:24:50.65
Okay, we're gonna
go for 10 more seconds.
00:24:55.03\00:24:59.67
Okay, is that
cooling you down little bit?
00:24:59.68\00:25:01.82
I suppose so. Okay.
00:25:01.83\00:25:04.04
Seem like I'm sweating now.
00:25:04.05\00:25:05.43
Okay, well, let's
come to final process.
00:25:05.44\00:25:11.67
Okay, good, I want you
to put your right foot back
00:25:11.68\00:25:14.76
and just press your heel
to ground and bend forward,
00:25:14.77\00:25:19.17
bend your left knee, okay,
00:25:19.18\00:25:21.25
and you're just gonna
stretch the calf area.
00:25:21.26\00:25:24.45
You hold that.
00:25:24.46\00:25:25.67
Okay, switch around.
00:25:29.09\00:25:32.36
Press the left
foot to the ground,
00:25:32.37\00:25:34.03
bend the right knee.
00:25:34.04\00:25:36.52
Keep the chest up.
00:25:36.53\00:25:37.89
Okay, good.
00:25:42.67\00:25:43.96
Now let's step out to the side,
00:25:43.97\00:25:46.14
bend the left knee,
00:25:46.15\00:25:47.65
keep the right leg straight,
00:25:47.66\00:25:48.95
bend step out
little bit further.
00:25:48.96\00:25:50.61
Step your left leg out further.
00:25:50.62\00:25:52.98
You're gonna touch
knee, there you go.
00:25:52.99\00:25:55.02
Okay, that's better, chest up.
00:25:55.03\00:25:57.22
Okay, shift over the other way.
00:26:00.75\00:26:04.13
Okay, so now the left leg is
straight, right knee is bent.
00:26:04.14\00:26:07.09
We're stretching
inside of the thigh.
00:26:07.10\00:26:09.27
Stretching is very important
00:26:09.28\00:26:10.47
because you wanna keep that
range of motion flexibility.
00:26:10.48\00:26:13.91
There's lot of
people they get older,
00:26:13.92\00:26:14.97
they start losing
their flexibility.
00:26:14.98\00:26:18.19
Okay, good.
00:26:18.20\00:26:19.61
Okay, let's just finish
with a couple of trunk turns.
00:26:19.62\00:26:22.77
Rotate left, and
back to the right.
00:26:22.78\00:26:26.59
Back to the left,
back to the right,
00:26:26.60\00:26:31.24
back to the left
and back to the right.
00:26:31.25\00:26:35.96
Okay, thank you, sir,
you did a fantastic job.
00:26:35.97\00:26:38.37
Thank you. All right.
00:26:38.38\00:26:41.58
Well, that was
very inspiring to see
00:26:41.59\00:26:43.17
how fit somebody
can still be even when
00:26:43.18\00:26:45.30
they are pushing 70 years old.
00:26:45.31\00:26:47.40
Dick will be a motivation
to anybody who sees this show.
00:26:47.41\00:26:50.78
Not getting back to
neck pain certainly that's
00:26:50.79\00:26:52.81
something you don't
want to take lightly.
00:26:52.82\00:26:54.44
I saw many avenues to
finally find help for myself.
00:26:54.45\00:26:58.20
Getting into regular
exercise and proper posture
00:26:58.21\00:27:01.40
will help prevent
having neck problems.
00:27:01.41\00:27:04.19
But if you do start
to experience problems,
00:27:04.20\00:27:06.11
make sure you get a
checked up by professional.
00:27:06.12\00:27:08.31
Find somebody
who can help you out,
00:27:08.32\00:27:09.80
because you don't want
to go through a situation
00:27:09.81\00:27:12.13
where you start to feel like
you might be losing mobility
00:27:12.14\00:27:15.03
or sensation of
fingers or your hand,
00:27:15.04\00:27:17.72
because it can become quite
serious as I found out myself.
00:27:17.73\00:27:21.42
Now as you go into
an exercise program
00:27:21.43\00:27:23.43
we always encourage people
to do it for the right reason.
00:27:23.44\00:27:25.96
We wanna--we don't
wanna do it for self glory
00:27:25.97\00:27:28.21
and as Dick was talking
about he just enjoys running
00:27:28.22\00:27:31.36
and enjoy getting outside
00:27:31.37\00:27:33.62
and I bet if I would have
asked him he would tell you
00:27:33.63\00:27:35.87
he does it all
for the glory of God.
00:27:35.88\00:27:38.15
And I'm sure since
he has been a regular
00:27:38.16\00:27:39.47
Body and Spirit watcher
that he along with us claims
00:27:39.48\00:27:42.49
a promise of
Philippians 4:13 which states
00:27:42.50\00:27:45.62
"I can do all things through
Christ which strengthens me."
00:27:45.63\00:27:49.33
God bless you,
thank you for joining us.
00:27:49.34\00:27:51.34
We look forward
to see you next time
00:27:51.35\00:27:53.12
on Body and Spirit Aerobics.
00:27:53.13\00:27:54.71