Strong Legs

“Hmm,” you think to yourself, “there’s someone carrying a pallet down the street. Hey, wait a minute. He’s the same guy who was paralyzed before! Four men were carrying him on that pallet a little while ago!” Sure enough, the formerly paralyzed man was now walking with an energetic, joyful step, holding the pallet (a light bed or mattress) in his arms with ease, as he shifted it to avoid bumping into people on the streets of Capernaum. (Or maybe he carried it on top of his head as was the custom in that day?) Moments earlier, Jesus had proclaimed to the paralytic and the crowd that the man’s sins were forgiven. (Mark 2:5) This was an inner healing and cleansing that was instant and complete. Then Jesus told the man to “get up, pick up your pallet and go home,” an outer healing to verify that Jesus indeed had the authority to forgive sins. (Mark 2:10-11) This forgiveness is available to everyone in our day if a person believes that Jesus is the Son of God sent to die on the cross to pay the penalty for all sins. (John 3:16)

In this story (and in a similar one in John 5:2-15) I wondered why Jesus said “pick up your pallet and walk.” Why not just tell man to get up and walk away? (Was Jesus teaching that we should pick up after ourselves? Maybe! ) The people who were not witness to the miracle could now at least see the outward signs of redemption and new life. If the former paralytic had simply exited the house and walked down the street empty-handed, possibly no one would have noticed him. But carrying that bed would catch someone’s attention. (In John 5:10 that healed man got the wrong kind of attention - getting into trouble for carrying his pallet on the Sabbath day.)

Okay, so it’s not necessary to carry a bed around. But is there some outward evidence about you of the inner miracle of being forgiven, cleansed of the guilt of sin and given new, eternal life? This would not be something you are trying to show off or be prideful about, but something different about you that another person might see. Maybe it is compassion for someone less fortunate, patience or humility you didn’t have before, a willingness to go the extra mile, or love. Mark 2:12 says the healed man went out of the house “in the sight of everyone.” Their reaction? “They were all amazed and were glorifying God saying, ‘We have never seen anything like this.’ " Whatever Jesus has told you to “pick up,” whatever change has occurred on the inside and the outside of you when your sins were forgiven, may it all be for the glory of God!

To this end also we pray for you always, that our God will count you worthy of your calling, and fulfill every desire for goodness and the work of faith with power, so that the name of our Lord Jesus will be glorified in you, and you in Him, according to the grace of our God and the Lord Jesus Christ. 1 Thessalonians 1:11-12

Walking, one of the basic activities of daily life, requires strong legs. Last time we worked the quadriceps on the front of the thigh (Click here if you missed that one.) and this week we will focus on the “hamstrings” muscles which run down the back of your thigh. The hamstrings are actually three sets of muscles responsible for pulling you leg backward (at the hip) and for flexing your knee (pulling your heel up toward your buttocks).

Stand with your feet about shoulder-width apart and your knees slightly bent. (You also want your knees slightly bent when you are standing in line or while standing and working, not “locked” in a straight position because this can throw off your alignment.) If your balance is a little unsteady, you should hold onto a counter top or the back of a sturdy chair. Now bend one knee and lift your heel toward your fanny, counting to three as you do this. Then lower to the count of three. (Keep your thighs parallel to each other.) You will feel your hamstrings contract as you lift your heel. Lift your heel again for a total of eight to 12 repetitions, or alternate legs (8 to 12 “reps” for each leg). Only bend your knee as far as it is comfortable for you. In other words, no pain! If you have any concerns about your legs, contact your physician before trying this exercise.

If you do not want to bend your knees, try this seated version: Sit in a sturdy chair with your heels on the floor a few inches in front of the chair. Put a heavy book or other object behind your heels. Pull your navel toward your spine to support your back. Now try to drag your heels along the floor toward you. The books will prevent them from moving but your hamstrings will still get a workout.

Here is another one. Stand facing and holding onto a wall. Your feet are again shoulder-width apart and knees are slightly bent. Now lift one leg just a little ways toward the back. Pretend there is a ball behind your heel and you want to kick it gently away from you. Note here that your entire leg is lifting (as opposed to just the lower leg that we just did), so the action is from the hip. These are little kicks to the back, not big ones! Take special care to keep your hips level. (Click keep pelvis in neutral if you forgot that exercise.) Perform eight to 12 on each leg. An alternative for this one is to lie face down on a mat or carpet and lift one leg about three inches from the floor. Repeat with the other leg so you do eight to 12 on each leg.

Do these hamstring exercises at least twice a week. If you are not sore, you may do them every day if you wish. In future posts you will learn other exercises to help with strengthening your legs and hips. Keeping your legs strong will allow you to continue your normal activities and live independently. This is part of the purpose of “Length and Strength from the Inside Out!”