Inevitable Breakdown??

The topic of aging and it's "inevitable" effects on the body has come up with several people over this last week.  The idea that aging = a slumping posture and the end of happy joints and carefree activity is a myth!  Now is this a reality for some older people? Absolutely.  But is it a given?  No!  

The body is made for movement.  Literally.  Bones grow with impact.  Muscles get stronger when they contract, release, and rebuild.  Our heart responds to increasing demand with  increased efficiency.  Joints are happiest when they are lubricated and movement helps encourage a steady supply of synovial fluid to keep them nourished and healthy.

So really, a more accurate cause/effect is that as people get older there is a tendency for less activity.  This lack of movement is what leads many older individuals to have a sinking/slouching posture, difficulty breathing, problems with their blood pressure, osteoporosis, arthritis, and other degenerative diseases.  

Solution?  STAY ACTIVE!  If you're not currently active find a trainer (pick me!) to help create a routine that is right for you and your body.  Already have some postural issues?  Come in and get your posture assessed complete with pictures of all 4 views of your alignment while standing in front of a grid!  Awareness is the first step!

If you haven't heard of Foundation Training, check out the info on my page or go directly to their webpage.  It is an invaluable tool to help reverse the effects of inactivity and improve your overall health and well-being, no matter your age or fitness level.  The exercise below was developed by Eric Goodman, the founder of Foundation Training, and is a great starting point for anyone looking to improve their health, overcome training plateaus, or avoid the myth of aging.  Pictures are from his amazing second book, True to Form, which I highly recommend to anyone looking to jumpstart the process.

STANDING DECOMPRESSION BREATH:

1. The Set-Up:
   

• Outside borders of feet parallel to each other (may feel pigeon toed)
• Feel all 10 toes on floor, heels on floor, little lift under arch
• Unlock knees and shift your weight slightly towards your heels
• Hands down by your side, palms facing forward

The 3-Dimensional Breath

1. Inhale (through your nose) - visualize blowing up a balloon in the middle of your ribcage to expand your lungs and send the air into the deeper lobes.  DO NOT initiate this inhale with your shoulders or neck - really work to centralize it to the ribcage.  As you inhale, feel your spine lengthen, and your torso expand all directions (front, sides, back).
   
2. Exhale (through pursed lips, like blowing out a birthday candle) - gently activate your stomach muscles, by drawing your belly button towards your spine (subtle action, do not flatten your back or round your shoulders)
   
3. Take 3-4 of these full, 3-dimensional breaths
   

MAKING IT A DECOMPRESSION EXERCISE:

To create the effect of "decompression" we introduce the adductors (inner thigh muscles).  These muscles help to stabilize your pelvis so that while you're taking this wonderful full breath and lengthening your spine, the pelvis remains "anchored" allowing for the "decompression" effect. 


To begin:

• Place your thumbs on your ribs and your pinkies on your hip bones.  As you inhale, the space between your fingers will increase.  The goal is to maintain that space during the exhale. 
• Squeeze your thighs together and hold this contraction while you take another 3-4 full breaths - feel free to use a rolled up towel or block as it is sometimes easier to engage these inner thigh muscles when there is something to actually squeeze. 
• Aim for the same visual of blowing up a balloon and feeling increased length through your spine during the INHALE.
• On the EXHALE, add the visualization of a girdle tightening around your midsection (ie. your stomach muscles actively engaging to expel the carbon dioxide, and keep your body from collapsing).

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PROGRESSION OPTION:
If you  have shoulder issues or acute lower back pain you might choose to skip this progression. 

• Reach arms overhead, fingertips connect
• Keep weight slightly shifted over heels, all 10 toes still grabbing the floor
• Squeeze thighs together and maintain this contraction
• Take 3-4 decompression breaths

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