Article from Laxington Colonial Times March/April 2012

Falls Prevention- a Physical Fitness Essential

Front: (L-R) Fran Coscisa, Inez Zimmerman, and Beverley Ikier. Rear: (L-R) Pam Carle, Carol Goldberg, Lorraine Caron, Liz Sullivan by: Rick Karwan

Have you fallen lately? Have you fallen and fractured a bone? Are you afraid of falling?
If you have answered “yes” to one of the above, please read on and find out how you can turn your life around and be proactive in regaining confidence to do what you like to do.
Acrobats and gymnasts fall off the beam many, many times before they develop the skills to perform cartwheels on it; the artists of Cirque du Soleil think nothing of practicing one maneuver six hours a day until they “get” it. Of course, their life depends on it, but doesn’t yours?
The statistics around falls and fractures are increasing daily and the prognosis for rehabilitating from a hip fracture after the age of 50 is grim; mortality rates are high and a third of patients require long term care after a fracture, according to the International Osteoporosis foundation.
You are probably sitting to read this, but if you sit a lot because you are afraid of falling, then you are putting yourself MORE at risk for fracture because you are losing bone mass. By not placing a force on your bones from muscular activity, they stop new cell production. (Do not even cough!)
In the sixties and seventies, I was nursing in McGill’s busy teaching hospitals, the Royal Victoria Hospital and the Montreal Neurological Institute, daily offsetting the ramifications of the now- considered deadly- BED REST. To keep patients from falling flat on the floor after 2 weeks in bed for appendectomies, childbirth or any procedure that required 30 or more minutes of general anesthesia, we had to “dangle” them. That’s right, all doctors ordered “dangling” before walking as lying about caused gross imbalance; a given in conjunction with de-conditioning
So much has been learned about activity and health promotion we can hardly grasp the 180 degree turns in the treatment of many conditions. For example, arthritis? Then, it was “take it easy” and “save some steps.” Now, we know to strengthen and walk. The same is true for heart surgery. Post-surgery care was “bed rest.” Now, patients are put straight on a treadmill. And today, breaking news is that by exercising the balance system, it can be developed and strengthened just like a muscle.
I’d like you to meet the home team-

And the opposing team, contributing to imbalance:
1. Medical conditions (Parkinson’s, low blood pressure, dehydration, inner ear pathology)
2. Medications (for high blood pressure, diuretics, barbiturates, mood altering and sleep inducing)
3. Dehydration
4. Fear of falling
Apart from inactivity, the above mentioned can seriously affect balance but will respond to balance exercises.

Exercises to Promote balance
These are best learned in a balance class under the supervision of a trained, experienced practitioner. However, the following exercises are safe and simple, offer some benefit, and will get you started. All may be performed seated. Anyone at a higher fitness level will require more challenging exercises.
Eyes

• Move eyeballs left and right, and up and down, following a fingertip.
• Standing, keep your eyes on fingertip and turn around full circle.

Inner Ear

• Turn head left and right, starting slowly and increasing the speed. If you get dizzy, stop and wait until it subsides, and try again.

Muscles – mainly of the lower body

• Stand up from a hard chair. Sit down and repeat; gradually “stop the drop” a few inches above the chair. You may fatigue, but this is strengthening.
• To stretch, straighten out you leg and push heel away from you. Hold this for 30 seconds.

 Feet

• Without shoes, apply foot to a tennis ball and roll, keeping the knee bent and the foot under the knee.
• Take care of calluses and long toe-nails.

Walking safety- “Five for Focus.”

Practice this one starting now, and you will be amazed at the quick results. Take five seconds to view your terrain. What happens is your eyes send messages to the brain detailing the route you have chosen, including heights, widths, depths of obstacles you may have to deal with; lighting, noises, types of terrain and where it may change, for example, cement, grass, mud, puddle. Your brain then selects muscles to advise them of some upcoming performance, for example stepping up, pivoting, ducking down, turning right or left and puts them on “speed dial” for easy recall.

Now, when you start your walk, the calls go through, the muscles do their job, and you are safe. Without this five seconds to focus, you cannot expect your body to respond and perform safely in a new environment; even a familiar one, for that matter. Take “Five for Focus.”

Hydration
64 oz is the recommended daily intake of water. Fill up your containers at the start of the day and begin infusing early. Caffeine and related products take water out of the cell,- so replace the water you lose throughout the day and carry on.
It is predicted that one out of three people over the age of 65 will fall once a year. Each fall causes increasing debilitative results.
You may start now; I just want to encourage you as these exercises and safety precautions can prevent falls, in spite of abovementioned medical conditions and pharmaceuticals. I have been working with 100 seniors a week for 15 years, and to date, we have defied ALL the odds regarding falls and fractures.
Please contact Beverley Ikier at: wellness@theikiercenter.com, or 781-229-1967 for classes in falls prevention, or to have a program in your facility.

Link to article: http://colonialtimesmagazine.com/falls-prevention-a-physical-fitness-essential/

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Ratcheting down a stretch

Stretching is a commonly used term and is advised by many health and fitness professionals. Stretching is pictured in all of the media but very few people know how to stretch to make a difference. Stretching is also controversial. However, I’m leaning towards the research that shows flexibility of soft tissue plays a large role in injury prevention. There are many types of stretching on the market.

My favorite is the “Ratchet”.  As an example I shall use a tight hamstring. The hamstring is actually a group of muscles at the back of the thigh but you can successfully use this method on your tightest muscle.

1)     Sit on the side of the bed.

2)     Extend the right leg out straight, parallel with side of mattress.

3)    Keeping the head up and the back straight, gently bend at the hip to the right thigh. You will come to the first feeling of a stretch- the stretch point. Hold it to a count of 6.

4)     Get in touch with your breathing and during an exhalation bend more at the hip, then stop when you feel the new stretch point; stay there.

5)     Repeat, upon exhalation, bend more, and go further into the stretch. The muscle will relax slowly with this gentle stretching as you ratchet down.

Try to do this to a very tight muscle four times a day and you will be stretching to make a difference.  And remember, the recommended 64 oz of water per day helps to release contracted muscles. 

Body Tapping

Body Tapping is known by other names- tapotement and meridian tapping are some examples. Its origins are thousands of years ago in Eastern medicine and originally was designed to balance energy in meridians, chakras and organs. At the Ikier Wellness Center, we do body tapping for stress management, the loosening of tight muscles and the promotion of circulation, both of blood and lymph.

Body Tapping can be done as a self-care technique to ones's self, or with an agreeable partner. Since lymph and circulatory channels follow those of blood, it is a useful tool in promoting immune function. It is important to experiment with speed and rhythm, to find the one that is most suitable. People on blood thinners would choose a lighter pressure, as would people with osteoporosis.

1) Start by tapping down and up each arm, from the top of the arm, under arm and each side of your arm.

2) Tap under rib cage, then move one hand just below your chest bone, and the other just below your navel.

It is important to keep bouncing through the knees. Proceed to the thighs, front back and each side. Now clap your hands- hooray, you're done!

Another reason to exercise

In case you needed to hear another reason to exercise; data from the Health Partners Research Foundation shows that adults aged 50 and over who started exercising for at least 90 minutes a week saved an average of $2,200 per year in medical costs.  This makes an exercise class seem like a very economical alternative to traditional medicine, and there is the additional benefit of feeling great after a good workout!

But it is important to remember that not all exercise classes are created equal. 83% of fitness facilities serve the older adult populations, but only 43% offer programming geared specifically to this group and even fewer facilities offer programming designed for disease-specific conditions.  A class or program that is dedicated to serving a particular need has a far greater impact on your body and overall health than a general fitness class.

The Ikier Wellness Center’s Osteofitness class is one such program, as it is specifically designed to reverse Osteoporosis and Osteopenia.  Careful  bone strengthening and muscle stretching is combined with balance improvement and falls prevention to create a comprehensive program that tackles Osteoporosis head on, in combination with a healthy diet and the intake of calcium and vitamin D.

Understanding your rotator cuff- there's hope!

Rotator cuff problems can indeed impair function and cause a lot of pain, and progress to the involvement of neck, arm and upper back problems. In many cases, this leads to the constant use of pain meds and is the cause of much absenteeism in the workplace.

In an aligned posture, the middle of the top of the upper arm, the "ball" portion, should be in line with the hip. In our activities and jobs, using the arms in front of our chest more than overhead maneuvers, strain the muscles in the back and crunch the muscles in front. If we could go from our computers or instruments to picking fruit, we would balance the use of our upper bodies.

But no, the forward roll of the upper arm and upper back have become the position of choice as it is function-driven. In a nutshell, upper back muscles strain, overstretch and lose maximum elastic capacity. The upper chest muscles become crunched, shortened and hypoxic (low in oxygen). Neither upper chest nor upper back muscles are in a posture for optimum usage. Unfortunately, this "forward" position progresses and eventually involves neck and arm conditions that become equally problematic.

The Ikier Center sees this problem frequently and has a high success rate for returning the posture and maintaining it. In addition to pain being eliminated, there is a marked increase in hand temperature and reduction of neck dysfunction. Treatment of 1 or all 4 of the muscles of the rotator cuff need individual attention and therapy, ranging from tapping, stretching, soft tissue manipulation and strengthening. Consider being a part of your rotator cuff rehabilitation before undergoing a surgical intervention.

Punctuality is essential for exercise!

As one ages, a decline in activity is often experienced and, sadly, accepted as the “norm”.

Intense research into aging and activity was started at least two decades ago and is still a “hot” topic.

A professionally run resistance training class includes 4 components:

1.       Limbering- to loosen joints and discover tightness

2.       Cardio- moderate elevation of cardio-respiratory system.

3.       Strengthening-application of a force to a targeted muscle group. Resistance in the form of free weights, body weight, bands and pullies all work to strengthen muscular function, and in Osteofitness, increase bone density.

4.       Flexibility- necessary at end of class to allow muscles, which have been contracting, to “let go” and return to resting length, thereby preventing “pooling of blood”-a cardiac risk as well as a “cramper”.

On late arrival:

•          The member missing limbering misses the opportunity to “test” joints for use further on in the class and thereby increases musculoskeletal risk of injury.

•  Members missing 50-75% of cardio are starting in at too high a level of function on an unprepared heart muscle and risk a cardiac event.

On leaving early:

•   Members run the risk of “blood pooling” as well as a risk of cramping and pain.
• Research has proven, as one ages, the activity can increase ONLY IF there is thorough limbering, cardio and stretching. Members who are repeatedly late or leave early not only jeopardize the safety of their work out, but also create a distraction for the working members.

When attending an exercise class, it is generally best to try to:

•        Arrive early enough to collect all the equipment needed for the class, including weights from the equipment room.
•        If it is necessary to leave early, please inform the instructor as otherwise an unannounced, sudden departure could signal a medical emergency.

A great exercise class offers a full service strengthening program encompassing much, much more than building of bone density. Aside from the four standard components (see above) a class should draw on state of the art general health modalities as well as vital stress management techniques. It’s a lot to pack into 1 hour, so try not to miss a minute!

Stretching and stress reduction for the holidays.

Stress Reduction

Tips: Stress can go up in a second and often stays there long after the stress source is gone.

1.       Head Tapping: starting at your temples, tap lightly and move up along your hairline, closing  your eyes if this feels more comfortable. Then move to your forehead, concentrate on that part of your head with a light tap. This part of the brain is usually over-stressed. This can also improve vision.

2.       Make sure you keep hydrated- try to drink 6-8 8oz glasses of water a day.

3.       Set aside a little extra time for sleep.

Stretching

Tips: Do difficult stretches in the morning. Go into stretch point slowly-pull out and repeat.

1.       Shoulder exercise for rotator cuff, or ‘scarecrow’. This is important not only as immediate tension relief, but long term alignment. Try this after showering when muscles are loose- use the wall as a point of reference. Repeat 10 times.

2.       Garden gate. This opens hips. Repeat 10 times:

3.       Box spring series. You can do a modified ‘pretzel stretch’ on the edge of the mattress.  For a right hip stretch, sit facing the foot of the bed. Bend your knee so the sole faces the opposing knee, and slowly draw your trunk forward. Gently lean forward straightening  your leg and this leads nicely into a hamstring stretch. To stretch your inner thigh, turn away from the bed and lean towards the floor.

4.       Balance. Position yourself near a support, close your eyes and lift your leg. Hold this for 30 seconds.

5.       Konichiwa. Bend at waist, keeping arms by your ears. Repeat ten times.

Holiday discount!

Holiday discounts and gift certificates now available at the Ikier Center!

Give a gift of a half hour session, or a package of sessions including massage for hands and feet, and bodywork for stress or pain management.

For more information or to order, call us at 781 229 1967, or email us at wellness@theikiercenter.com!

Exciting innovations in healthcare at the Ikier Center

Beverley Ikier of the Ikier Center has been invited to join a pilot program in collaboration with Harvard and Jill's List, which aims to include complimentary and alternative medical techniques into traditional healthcare practices.

The participants include Boston Medical Center, Beth Israel Deaconess Medical Center and Spaulding Rehabilitation Hospital will be soon to follow. Boston area MD's over the next three months will begin referring their patients to alternative practitoners invited to be in the study, such as Beverley.

This is breaking news in the healthcare industry as in most contemporary and alternative therapies there is an element of stress management, which hightlights the ill effects of stress and its impact on health.

One of the differentiating aspects of this study is that it aims to keep track of patients and follow their progress and improvements from the use of alternative therapies. Hopefully, it will be the beginning of even more collaborations between physicians and alternative pracitioners.

No jumping, no running, don't get dirty!

This may have a familiar ring to many of you- maybe to more women than men. (Active mischievous boys were often just “chips off the old block”.)

This message was loud and clear for years and further reinforced by women’s attire- girdles, long-line bras, straight skirts and high-heeled shoes. For the men, it was blazers, suit jackets with squared shoulders starting at a young age.

Treatment for arthritis and bone fractures was, more often than not, bed rest. Images of aging were represented in the seated pose of ‘Whistler’s Mother.’

Treatments for high blood pressure was medication, and later, sodium restricted diets were introduced.

For those with poor quality sleep habits, bedtime sleep-aid medications were prescribed.

Thinning of bones was considered age-related and leaning over a cane to walk was accepted as being “elderly” as was the fall-the fracture- the wheel chair.

ENTER EXERCISE TO LOSE TEN POUNDS AND LOOK SLIMMER- “get toned” “lose weight” “feel the burn” Ouch!” Many young women in the 70’s joined the exercise craze- but did not pursue it; we saw burn-out, injury and boredom take over. Warehouses like Richard Simmons, Women’s World and Gloria Stevens came and went.

Now read today’s literature and listen to your doctor- exercise has been added as the major player for treatment of many conditions.

Could the girdles and long-line bras be worn over the tights and leotards? Could the jumping aerobics be done in “heels”? This was not an issue as the “corseted” population was not targeted for this new industry. The instructors were young, sparsely trained and played loud rock-n-roll for the classes. Everyone enrolled was expected to be able to walk, clamor to and from the floor, jump, kick and line dance all at the same time. And all on a carpet floor covered with only one layer of carpet! There was an immediate rise in the incidence of joint injuries and a large number of exercise instructors underwent hip replacements. The windows were boarded up.

ENTER EXERCISE FOR HEALTH- OSTEOPOROSIS

A whole different story! For one, spandex was not required. Nor was sweating profusely and going for “No pain no gain”. In fact, many studies were done with an inactive population , in chairs, in nursing homes. One that stands out is the Tufts University study done locally in the late 1990s, where participants in their 90s, who were dependant on a walking assist underwent four months of regular monitored and controlled exercise with a focus of strengthening. The results were astounding and have fueled my enthusiasm for my work. They all became independent walkers with improved bone density. Night walks to the bathroom were also successful and were, in part, due to improved balance.

All my exercise programs are modeled after this study. You may see the exercises in “Strong Women Stay Young” by Miriam Nelson, PhD.

There is a glitch, however. Over the years that I have been teaching, I have been challenged by my clients’ restrictive issues. Often, there is a painful area, a tight area, a weak area or a natural imbalance. In the case of it being muscular in nature as per a medical diagnosis, I offer the service of therapeutic massage. That means applying “hands on” techniques to safely open a joint to fuller range of motion. For example if a participant has forward and “rounded” shoulders, it could be risky to perform some arm exercises. Massage of the shoulder area improved the ability to strengthen.

I am seeing this link of massage therapy as being key to allowing the strengthening to not only continue but also increase progressively on the fitness scale. Add stretching to the program and you have OSTEOFITNESS TM

Massage therapy sessions are currently conducted at the Ikier Center.

Bell's Palsy Recovery

On June 1^st the left side of my face developed a significant droop and numbness.  Much to my surprise, eating my lunch became a challenge since there was a feeling of novocaine numbness but, I hadn’t been to the dentist? I couldn’t chew on the left side of my mouth without leaking all over myself!  Is this a stroke?  What is happening?

The Emergency Room doctor told me I had a classic case of Bell’s Palsy. I was told my face probably would recover full expression and function in 6 weeks to 6 months but each person is different.  I read online that for some people the recovery period can be much longer and there are cases where full recovery is not achieved.  I was given a follow up appointment with my Primary Care Doctor, an Opthamologist and two Physical Therapist appointments.

I took the one week of prescribed meds, lubricated and patched my eye often during the day and my husband taped my eye shut at night for sleeping. Without normal blinking and lubrication, there was the very serious consequence of corneal abrasion and possible vision loss. 

Two days later and just before the next Osteofitness Class, Beverley Ikier took one look at me and said,

 “Get yourself a patch for that eye and come see me, I can help

you rehab your face.”

I laughed to myself with the thought, “What, did she have little dumbells for my cheeks, lip and eye lid … how do I determine “extreme fatigue”?  (Osteofitness ladies will understand this reference and appreciate the humor, I think.)

After about a week, Beverley assessed that the facial nerves and muscles were ready for therapy and she put me to work with strengthening exercises.  During each appointment, one each week for four weeks, she would massage and tap the affected areas ever so gently to encourage healing and circulation and give me additional exercises appropriate for the next stage of healing.  

After just one week people began to comment on noticeable improvements. 

After three weeks, most of the droop in my face was gone, creases in my forehead almost matched my right side, my eye almost closed fully on its own and my smile was almost back.  The Opthamologist said my eye looked GREAT and to keep doing whatever I was doing but, I had to have a follow up in a month.

At four weeks I had my first Physical Therapy appointment.  From pictures in her notebook I had to imitate 30 facial expressions or movements.  She was AMAZED that I could do 28 of them. The remaining two became homework.  She pronounced me almost fully recovered and I smiled the most balanced smile I could produce!  No follow up appointment needed and I was to continue doing whatever I was doing.  Her comments were music to my ears.

Thank you Beverley for your care, expertise and push during this partnership to heal and rehab my face!  

Ladies and Gentlemen,

let me share one unexpected benefit we discovered.  The exercises for muscle strengthening on the left side of my face resulted in less wrinkles since the muscles filled in under the skin.  Guess what I am doing?  You got it; I am continuing the exercises on BOTH sides of my face.  Will I look younger?  Who knows but certainly I’ll stay balanced!!

Submitted by Renee Vigoroso, Administrator, First Baptist Church, Lexington, MA

Osteofitness and the stereotypes of aging.

A member of Osteofitness II recently returned from a vacation in Turkey which focused on hiking through archaeological sites and ruins. Upon her return, she recieved this email from a much younger member of the tour:

"This trip, coming at a time of mid-life crisis for me, gave me hope for the future -- both from the stimulation of the trip itself and from seeing how you and others older than I could so fully participate too.

I hope you took full pleasure in shattering a lot of ageist stereotypes."

Recent testimonials

We are lucky enough to recieve some wonderful testimonials from our loyal clients. Thank you for all your kind words.

During the six months I have been attending Osteofitness sessions with Beverley Ikier at the Ikier Center, my strength and endurance has greatly improved.  I began attending these sessions due to chronic leg pain and decreased ability to participate in activities with friends and family without the fear that I would not be able to keep up the pace.

And, too often, just did not want to expend that much energy.  I saw my reflection one day bent forward … I had the dreaded sense I was “getting old” and as a baby-boomer felt there was more to life.  So, with the advice of a friend about a dynamic leader of an exercise program, I began to attend.  Beverley is dynamic, full of energy and the classes are done to the rhythm of exciting music and laughter.  I now see that I am standing straight, my energy level is amazing and often when I participate in an activity, I say quietly … “thanks Beverley” because I am healthier and stronger for having known you and being in your class.

Warmly expressed, Gail Gauthier

“I went to see my doctor, who commented on my posture, and how good it was. Some medical students were observing, and my doctor used me as an example of good posture. I told her about the class I attended which was based on the Tufts research on balance and strengthening, and she was familiar with the study. She explained to her students about the study, and how it had been proven to have good results for 90 year olds.” Sherry L.

“I was on Osteopenia medication for two years with no change in bone density. After attending Osteofitness classes at the Ikier Center for several years, I no longer take medication and my bone density has increased so much that I am out of Osteopenia.” Susan R.

New article from Burlington Patch

Check out a recent write-up on the Ikier Wellness Center posted on the Burlington Patch website:

http://burlington.patch.com/articles/ikier-wellness-center-gets-you-moving-staying-healthy

Osteofitness II at the First Baptist Church in Lexington honors its Octo/Nonagenarian members

We are celebrating more and more 80^th and 90^th birthdays these days. But very few are as active and functional as the members of the Osteofitness II class at the First Baptist Church in Lexington.

They have been exercising for an average of 10 years in the Osteofitness program for building strong bones as well as general fitness. They have made a choice to include regular strengthening and self-care as an integral part of their aging. They have overcome tough times after the war, raised children, grandchildren and many have and still are caring for a loved one. And being a caregiver is ranked as one of the tasks with the most stress- both physical and emotional.

They show up in the worst of weathers, and usually show up early. Many go on to other activities such as tennis, swimming and walking. Many are living alone in their own home- shopping and cooking and working to maintain strong family ties.

They have taken care of floods and broken trees, snow storms, new furnaces and shown up at class.

They make choices for better health.  Some go to school, work in the community and are full time learners from the internet.

We need to celebrate this accomplished group of women and thank them for the message they give us just by their presence and smiles.

Joan Loewenberg, an Osteofitness II class member pays tribute to her fellow classmates with these words: 

"Hello, and good cheer to all present and special cheers to all of you 80 plus years of age, and yes, it is an achievement! I know that some of you think that it is just the “luck of the draw” that you have reached these distinguished ages. Yes, all of us, hope for some luck in our lives, however, you folks have set the example for us as to how one works to generate that luck…you get out of bed and work at it, you exercise, you eat right, you drink your water, and maybe you even drink a little something else on occasion. When you get sick or go through difficult times you pick yourselves up and come back to exercise class. So thanks for setting a good example, but that isn’t why I want to honor you today.

I want to honor you today because you make this class a sacred, caring, safe place to practice good health and care for each other. It isn’t just that exercise that we do together that makes this circle we form sacred, it is the small and big hellos, the stories we exchange, the pats on the back, the laughter and jokes and the support we give to each other regardless of our ages, economic means or our ethnic and educational backgrounds. I have worked, volunteered and served in many places and the love that is generated here is without match. Bless you to all but special love and blessings to those of you who have been on earth for eighty years or more because you have set the standard."

The following is an excerpt from The Gift of Years by Joan Chittister.

“The blessing of commitment to accomplishment is that, as we continue to bring our considerable skills, experience and insight to bear on the present needs of humankind we will certainly become… a blessing to the rest of society.”

Nutrition guidelines: Calcuim and Vitamin D. There is no reason to panic.

Regarding the recent concerns over calcium supplements and heart attacks, Tufts University has published the following in their Health and Nutrition Letter dated Oct 2010: "Calcium -Heart Concerns: What should you do now?".

The following suggestion comes from a leading expert on Osteoporosis at Tufts University: "concentrate first on getting calcium from dietary sources, Dr. Dawson-Hughes advises. 'Then adults age 50 and older should use supplements if they have calcium-poor diets and can't fix their diets to bring the total calcuim-from food plus supplements- to 1,200 milligrams.'"

Many of you remember Helen Long from the informative seminars she produced on calcium not too long ago. Helen is dedicated to the latest and most accurate information available, and she is always willing to pass it along to you. I am planning some nutritional seminars in the near future, however, in the meantime Helen has sent this along for your information.

 

STRETCH PROUDLY

As a muscular therapist and bodyworker teaching exercise for Osteoporosis, I teach stretching regularly - in classes and in private sessions.  So often, the client has a history of stretching and religiously follows an illustration;   however, there is no change in the muscle length. That usually means  the restriction is still there, the tightened muscle is still crowding the blood circulation preventing oxygen from entering the muscle cell and ultimately, the pain reigns. Stretching can not only relieve the above mentioned conditions, but work as a "stress buster" to trigger calmness almost immediately.

I am just quickly going to instruct a technique that could benefit your stretching routine and reduce the time of the stretch held.

 1.  Identify the muscle to be stretched
 2.  Engage the stretch position
 3.  Feel only the beginning of the stretch - there should be  no pain;  if so,
      reduce the stretch
 4.  In position, exhale and allow the muscle to release.  Inhale and exhale a
      regular   breath  or two.  Then exhale again, and release.  Repeat this
     3 to 6   times
 5.  You are "ratcheting" down into the stretch.
 6.  Feel the change in the muscle length.
 7.  Stretching properly makes all the difference.

      Any  questions?

For more information, see http://www.theikiercenter.com/

Get in touch with your feet

March 2011 is Deep Vein Thrombosis Month.

Roll your foot on a tennis ball, golf ball or a laundry ball!

This can help:

Circulation (cold feet)
Balance stimulation
Pump venous blood to heart
Generally stimulate relaxation points

Place ball under ball of foot and rest heel on floor.

Rest - Spread toes and allow them to drape over ball.

Rock foot on ball in a pumping motion

Roll foot over ball- going from heel to ball of foot

Rest heel on ball and roll over heel surface

For ball stability, place ball in toe of long stocking.

Starting Fitness at 65 and Beyond

Article upon article on the value of exercise- how to exercise if you are 30, 40, 50, 60, 70 etc. Many feature fantastic achievers- such as a 90 year old winning a senior marathon, or US Masters Swimming events after having lost 100 lbs.

As a Fitness Program Designer for the over 50 population, I am immersed in articles about exercise for seniors. My first choice in literature is; A) The facts that come out of exercise research. My second choice is; B) reports on the injuries that occur in classes and gyms. My third; C) is the articles about exercise in the media.

Regarding B), injuries- there is no excuse for such events. Now, I'd like to pull all the articles on "exercise for seniors" and re-title them "exercise for the inactive", as inactivity is one of the causes of medical conditions falsely attributed to ageing. And since the younger set has become the I.T experts, at the cost of being inactive, we see more and more 30 year olds donning the stiffness, joint problems, weight gain and low energy of the traditional "senior".

Basically, inactivity is high on the list of causes of death. Activity, therefore, is a must for a healthier, independent lifestyle; and I reiterate independent- for those of you who don't want to be in assisted living.

Originally, our lifestyle demanded activity- but today, things are so much more automated and easier that we have to recreate activity and that's where exercise comes in. In fact, a good exercise class is better than "activities of daily life", as movement is distributed more evenly over all joints and muscles, not limited to repetitive use of a few joints and muscles.

Three vital components of exercise include:

A. "Cardio". Increasing heart and lung function so as to provide energy from oxygen. This type of energy plan, if done correctly, is comfortable and has longevity, much like a horse trotting.

When performed at too high a level the huffing and puffing is uncomfortable to say the least, and moreover counter productive.

B. Strengthening. GRRR. No- not to look like Mr. or Mrs. Muscle Magazine cover- but to increase bone mass and tone muscles all over for better functioning and endurance for your favorite activities.

C. Flexibility. Tight Joints and muscles limit movement and also can be painful. As one ages, it is vital to focus on flexibility regimes several times a day.

A new item has been added to the exercise group- balance.

D. Now we know that better balance can be achieved in exactly the same way that learning to play an instrument is achieved- practice practice practice.

We can work on building bone, moving better, becoming MORE active and preventing falls. Those are the facts.

One of my next blog posts will go on to explain the actual exercises, as they bring fitness to those who have been inactive and may or may not have medical conditions.