Thursday, August 28, 2008
This week’s class had an unexpected twist. A 9-year old girl joined us. It was fun to see the fluid motion of a young body in the mix. Afterwards, she told me that her back had been hurting all day, but now “felt all better.” She then insisted that her mom buy my audiobook so they could do the exercises at home.
It may seem as though back pain needs a monumental solution. However, the answer can be as easy as small movements that lubricate your spinal discs and ligaments. Give it a try. You can listen to sample exercises by going to: http://www.undulationexercise.com/undulation-theaudiobook-personal%20wave.htm and http://www.undulationexercise.com/undulation-theaudiobook-mermaid.htm.
Monday, August 25, 2008
Friday, August 22, 2008
I developed this list after I taught a class at a retirement community and learned than many seniors aren’t able to get on the floor. Actually, they can get down, but have such trouble getting up that they stop using the full capacity of their legs and then start a downward spiral of weakness.
So here are my 7 Things You Need to Do Every Day to Stay Active Longer. (I intend to find a shorter title before it’s finished.)
1) Avoid injury by avoiding painful movements
2) Breathe consciously and fully
3) Explore the range of motion of all joints
4) Squat to develop the big muscles of the legs, thighs, and hips
5) Stand on one leg (one, then the other) to build hip stabilizer strength
6) Add variety to your movements with undulations or other new activities
7) Hug somebody
By the way, I'm teaching a class at the Issaquah Senior Center on Tuesday mornings that incorporates these exercises.
Monday, August 18, 2008
Friday, August 15, 2008
About a year ago, my right shoulder froze (see http://undulationexercise.blogspot.com/2007/07/frozen-shoulder.html). Now, my left shoulder is restricted in movement, because I repeatedly took it beyond its range of motion when practicing a dance last week. I’ve also been watching the Olympics; the rowers remind me of good shoulder body mechanics.
1) Each stroke of the arm starts in the feet.
2) The motion connects fluidly from foot, through leg, through torso, then the shoulder and arms carry through.
3) The entire body is engaged, not just the arms
Monday, August 11, 2008
Friday, August 8, 2008
His undulations underwater, especially after each turn, are absolutely amazing. No wonder he is so strong!
Also notice how the athletes are shaking their muscles to relax before the race. This is like Undulation #29, The Jerk. Try it next time you want to shed some unnecessary tension.
You’ll find plenty of undulation in every sport. The runners who let the motion flow through their bodies will be faster than those who pound the pavement. The crew members who row in an undulation from feet through fingers will be more powerful than those who pull from arms and shoulders only.
If you see a particularly amazing undulation while watching the Olympics, please post a comment to let me know to watch for it.
Monday, August 4, 2008
Friday, August 1, 2008
According to the Mayo Clinic, relaxation techniques help to lower blood pressure, slow heart beat, increase blood flow to tissues, and reduce muscle tension. Other benefits include improved immune system response, more complete healing, better sleep, and usually a happier life.
Sitting in front of the TV doesn’t count though. Dr. Weil’s website describes a very effective progressive relaxation exercise. There are a variety of relaxation therapies, including the use of music and aromas. My mom gave me a bottle of essential oils for “Peace and Calming.” It’s amazing how effective taking the time to smell a soothing fragrance can be! Most people find being in nature to be soothing, like fishing or a walk in the woods.
Like all other health habits, relaxation is best practiced regularly. Experiment and find the techniques that work best for you.