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. Doctor of Acupuncture Date: 9/3/05
