Bend Me, Shape Me
Greetings!
Last time we explored the idea of what FITNESS really is, and what it means to a happy life. I think we all agree that fitness is a good thing overall… especially when tempered by some realistic goals and requirements. I think we also agree that fitness can be described by a “three-legged-stool” approach that would include: weight training, flexibility and cardiovascular fitness.
We did weight training last time, so let’s move on to……. Flexibility.
To define terms, flexibility is the ability to move body parts through a relatively full and pain free range of motion (ROM). This mostly involves moving joints , but can also mean bending at the waist or twisting the spine… gentle!
The thing is, these are regular, everyday activities. Lifting groceries out of the trunk of the car or stretching to get a glass pitcher from the top shelf is part of all our days. Being able to do so confidently, without fear of yanking something… and then paying the price for it for weeks, is a critical feature of an active and happy life.
If you don’t use it, you lose it. So, let’s use it… safely. Ok smart guy, How?
To start, gentle is the watchword here. Our bodies do not respond to quick movements very well. That is, no bouncing! No overachievers! SLOW movement of each body part until tight but no pain, is a good rule.
Think of all the parts that need some waking up. Shoulders, knees, hips, low back, neck, even wrists and ankles need to be moved through a full ROM.
- Ankles can be circled while still in bed or in a chair.
- Neck is best done by thinking of moving your ears from side to side toward your shoulder and then your chin down.
- Knees are done by bringing them up toward our chests one at a time.
- Gentle twists of the low back by rotating slowly from right to left … remember, no bouncing!
- Hips can be swung forward and back and then side to side while supporting body weight on a countertop.
It feels good afterward by the way. Always listen to your body. Pain is not good… tight is OK. Of course, be particularly mindful of previous injury, but do not ignore those areas either.
After years of dismissing Yoga, I’m now an enthusiastic advocate. An hour spent gently stretching along with some friends… all ending with a peaceful rest (called Shavasana) is wonderful. Classes abound, often for free, at gyms and civic centers.
These movements are hard to measure, so just go for regular practice and let your body respond naturally. After a while, you might find that you’ll reach for the anti-inflammatories less and start being more active and pain-free all day long.
And, isn’t that part of a better life?
Yours in health,