Health Awareness and Disease Prevention
THE EXERCISE METHODS
OF
RELAXATION, FLEXIBILITY AND STRENGTHENING
There are three methods of exercise that should be emphasized
to aid in rehabilitation or general maintenance of our bodies
- Relaxation, Flexibility, and Strengthening.
All to often people don't follow these simple guidelines
and pursue exercise that only leads to injury. Integrating
these three methods are important. Knowing which method
to use and when to use them are the keys to successful training.
Good health means good circulation. Good circulation is
smooth, plentiful and without obstruction. Pain is obstructed
circulation. We exercise to strengthen our body but strengthening
our body when we have pain is the wrong idea. When there
is pain we need to work with relaxation and stretching techniques
until the pain subsides then we can return to strengthening
exercise. More people are familiar with strengthening techniques
such as jogging, weight lifting, aerobic exercise and so
on. Relaxation and Stretching (Flexibility) may be less
familiar to most. Although relaxation can imply sleep and
rest there are other methods that apply such as massage
and meditation. As far as stretching goes many have stretched
and have done so incorrectly, possible hurting their bodies
in the process. Stretching involves physically warming up
the body through slow, proper stretching techniques that
involve techniques using the mind and breath control.
Here are 3 simple examples of Relaxation, Flexibility and
Strengthening that can shape a healthy body.
Relaxation: Dan Tian Breathing Meditation
The Dan Tian is a Chinese term meaning 'internal elixir'.
The Dan Tian can be thought of as the source of our Qi (pronounced
chee) or body energy. The Dan Tian is located 3 inches below
the naval deep into the center of the body midway between
the back and front side of the abdominal/lumbar region of
the body. Sit in a comfortable position. Relax your shoulders.
Place your hands, one over the other, on your lower abdomen
just below your naval so that the centers of your palms
are aligned with the Dan Tian. Calmly clear and focus your
mind on the center or the Dan Tian of your body. Breath
deeply, slowly, evenly and gently. Your mind leads your
Qi or body energy. During a stressful and busy day our energy
has expanded and is being dispersed. By doing the Dan Tian
Breathing Meditation we consolidate our Qi and bring it
back to the source. This meditation will reenergize the
body and will replenished and promote a smooth state of
circulation for our body, mind and spirit.
Stretching: Standing Tall between Heaven and Earth
Stand with feet shoulders width apart. Feet should feel
rooted through the center of the soles deep into the earth.
Relax your shoulders and place your hands by your sides.
Allow a small egg-size amount of space in the armpit region
so as to not cut off circulation to your arms. Bend your
knees slightly. Elongate your spine by keeping your shoulders
relax and pressing the top of your head gently upwards with
the image of pressing the heavens with your crown. Breath
deeply, slowly, evenly and gently. Allow your breath to
sink - As you breath your abdomen will rise and fall. On
inhalation allow your abdomen to expand gently. If only
your chest is expanding you aren't breathing deep enough
or perhaps your posture is collapsed not allowing the abdomen
to expand. Don't try to expand just relax and breath deeply
and allow it to naturally happen. Deep breathing will give
a sense of fullness within the torso and abdomen gently
massaging and expanding internal organs, muscles and skeletal
structures such as the spine. This is a gentle exercise
and should not be forced. The rooting of the feet and the
pressing of the head upwards elongates the spine and the
gentle and deep breathing adds to the stretch promoting
a wonderful and spacious feeling of relaxation within the
body.
Strengthening: Energy Embracing - Strengthen the Spine
This posture is used to strengthen the lumbar region of
your back. Stand with feet shoulders width apart and root
yourself to the earth. Slightly bend your knees. Relax the
shoulders. Press the heavens and elongate the spine by pressing
gently upwards with the crown of your head. Hold your arms
out in front of you as if you are embracing a tree. Your
arms should curve inward so that your palms are facing you
at about chest level and your fingertips are several inches
apart. Relax your elbows by allowing them to point downward
slightly. Breath deeply, slowly, evenly and gently. Imagine
embracing a white ball of energy that is expanding slightly
beyond your body. Hold this position for 3 minutes and maintain
proper posture as explained above. Your minds intention
is placed within your palms. If you are unable to maintain
this posture try staying in the posture for only 1 minute
and work up to 3 minutes over time as your back gets stronger.
These seemingly simple exercises are well balanced and
place emphasis on posture, breath and mental focus. The
methods of Relaxation, Flexibility and Strengthening together
are highly rejuvenating for the body. Each method supports
the others and should be done sequentially as such - relaxing,
stretching, strengthening, stretching, and then finish with
relaxing. This order allows the body to properly warm up
and cool down.
Seek flexibility to strengthen.
Seek relaxation to be flexible.
When all else fails - relax and enjoy!
Christopher Carlow, D. Ac.
Date: 9/3/05
