Starting fresh

A look back on 2011 may reveal some areas of your life where you fall short. Perhaps you made some mistakes that harmed an important relationship with a friend or family member. Maybe you continued a habit that undermines your health. Or maybe you haven’t prayed regularly or served God with your whole heart. Possibly this has gone on for several years before 2011. Now is the time to be look forward and to accept one last gift of the Christmas season – that of forgiveness given to you by God by way of His Son, Jesus Christ. “For the law was given through Moses; grace and truth came through Jesus Christ.” (John 1:17)

We live near the coast and whenever my husband and I walk on the beach, I am always impressed by the relentlessness of the surf. From far out at sea the waves just keep coming, one after another. The ocean does not “run out” of waves. Likewise, God does not run out of mercy. Lamentations 3:22-23 says “The steadfast love of the Lord never ceases, His mercies never come to an end; they are new every morning; great is thy faithfulness.” (italics added) God will forgive a sin you committed a decade ago or a sin you’ve done every day for the past decade. That’s how huge His love is and how unlimited His mercy. This mercy came to us when God sent Jesus to die on the cross to remove our guilt from all our wrongdoings.

The gift of redemption – the wiping away of our sins and bringing us back into relationship with God – is received by faith in Jesus. (Romans 3:25) The astounding fact is that God did not wait for us to stop sinning to clear us of guilt. “But God shows His love for us in that while we were yet sinners Christ died for us.” (Romans 5:8) Have a look for yourself at some of the verses in the Bible (click here to see a Bible on-line.) that talk about this: John 3:16, Romans 3:21-26, 1 John 1:8-9, Titus 3:5-7 and 1 John 4:9-10. Bring your wrongdoings to God. Then step into the new year washed by God’s love and mercy, seeking Him every day.

The steadfast love of the Lord never ceases, His mercies never come to an end. They are new every morning; great is thy faithfulness.” Lamentations 3:22-23

As you make your New Year’s resolutions and think about improving your health and fitness, here are some questions to consider. (Regard these as exercises for your brain!)

1. Why do you want to start exercising? What do you see are the benefits? Try to list benefits that are personal to your life. For example: “I could lift my grandchild out of the stroller,” or “I could take that trip that involves a lot of walking…” Focus on the benefits to help you stay motivated.

2. On a scale of one to ten, (one being not at all, 10 being very much) how strong is your desire to begin a fitness program? If your answer is lower than 5, what would it take to increase that number? (Finding someone to exercise with? Having a reward for a small accomplishment?) If you said 1 or 2, you should revisit question 1 and have someone help you identify more benefits to starting. (Click on benefits to find out more.)

3. What is something healthy you are doing for yourself now? If you are already practicing one healthy habit, would it be in the realm of possibility to add another healthy habit? You could say to yourself “I’m just going to try it. If it doesn’t work, I’ll try something else.”

4. What one thing are you willing to do, even if it is small, to live a healthier lifestyle? People tend to have better success if they start in small increments and set short-term goals. For instance, you could decide that you will walk 10 minutes a day to start with and see how you feel after three weeks. (Always check with your doctor before beginning any exercise program.)

5. What is the biggest roadblock that keeps you from exercising? What are some ways you could overcome that roadblock? Arm yourself by planning a strategy ahead of time. Don’t be too critical of yourself if you don’t stay with the plan. Start again the next day (or the next hour)!

6. What are some ways you could manage your day to include time (even if it is ten minutes) for exercise? (This topic will be covered in a future posting.)

One positive step you have already taken is to read this blog. Length and Strength from the Inside Out will show you basic exercises that are easy to fit into your schedule and can be done almost anywhere without equipment. You can review previous exercises (and scripture reflections) by looking at the Blog Archive at the upper right of this page and clicking on any of the months. Best wishes for Length and Strength from the Inside Out in the New Year!

Light

“The light shines in the darkness and the darkness has not overcome it.” John 1:5

This verse is very encouraging to me and I bring it to mind often. Actually, I cling to it. There is no shortage of darkness in this world – natural disasters, wars, and economic hardships, broken and hurting families, violence in the media, etc. – all of which are distressing and sometimes scary. But this verse offers reassurance and hope.

Before Jesus came, a certain group of people – those living in the land of Zebulun and Naphtali – were “sitting in darkness.” The Bible even says they were sitting “in the land and shadow of death.” But, “upon them a light dawned.” (Matthew 4:15-16) This light was Jesus. “I am the light of the world; he who follows me will not walk in darkness, but have the light of life,” Jesus said in John 8:12. Jesus is the light who overcomes the darkness. This gives reassurance and hope during the darkest times of our lives.

Christmas is a few days away. When you see all the decorative lights around town, be reminded of The Light – Jesus. He is God’s Son, born to the virgin Mary over 2000 years ago in the town of Bethlehem in Israel. He was sent to redeem us out of our darkness. In Jesus is life, and the life was the Light of men. (John 1:4) Jesus is victorious over the darkness. May this give you peace, joy and hope at Christmas and all year long.

In Him was life, and the life was the Light of men. John 1:4

This is a busy time of year so this week’s exercise is very simple and ties in with the theme of light.

Pretend that your breast bone has a built-in spotlight which projects a beam of light outward at a 90 degree angle from your body. Now, you want your spotlight to shine straight ahead of you, not down at your feet. This means that you need to straighten your spine and lift up your chest. (This is the same as the Back Extension exercise which was previously described. Click here to review it.) Hold this “lifted” position a moment to sense what if feels like and to detect your back muscles at work. Then relax.

A bent-over tendency is probably the most common detriment to good posture. Directing your “spotlight” forward instead of downward will help correct this habit. Perhaps you could print out one of the verses about light and post it as a reminder to yourself to shine your spotlight straight ahead. This will set you on course for increasing length and strength!

Standing at the Door

He is near, right at the door. Matthew 24:33

Sparkling lights, festive gatherings, favorite treats, the old carols, exchanging of gifts, special traditions. All contribute to the excitement and anticipation of Christmas. But our focus should be joy at the birth of our Savior, Jesus Christ. Jesus’ incarnation in Bethlehem over 2000 years ago was his first coming, and Jesus himself said in John 14:3 that we can expect a second coming. “I will come again and receive you to Myself, that where I am going you may be also.” We don’t know when Jesus will return but the Bible says in James 5:8 that “the coming of the Lord is near,” and “So you too, when you see all these things, recognize that He is near, right at the door.”( Matthew 24:33)

I noticed that frequently “appears” or “appearing” are used in connection with Jesus’ return. For example: “Abide in Him, so that when He appears we may have confidence…” (1 John 2:28) and “Keep the commandment without stain or reproach until the appearing of our Lord Jesus Christ, which He will bring about at the proper time.”(1 Timothy 6:14-15a) 2 Timothy 4:1 also uses “appearing.” Scholars have indicated that “appearing” could be translated as “manifestation” or “brightness.” So Jesus in His glory will be visible and believers will be able to perceive Him. Other verses use the word “revealed.” Look at Colossians 3:4: “When Christ, who is our life, is revealed, then you also will be revealed with Him in glory.” And the words “the glory of the Lord will be revealed” from Isaiah 40:5 may sound familiar. As 1 John 3:2b states, “we will see Him (Jesus) just as He is.” Now that is something to look forward to!

Yes, we are definitely to be “looking for the blessed hope and the appearing of the glory of our great God and Savior, Jesus Christ,” (Titus2:13) and “awaiting eagerly the revelation of our Lord Jesus Christ.” (1Corinthians 1:7). While waiting, the Bible says our lives should exhibit “holy conduct and godliness” and we are “to be found by Him in peace, spotless and blameless” (2 Peter 3:11,14). It is usually before Easter, during Lent, when Christians examine their lives. But maybe before Christmas, during Advent, would be a good time to do this as well.

Here is a paraphrase of 1 John 3:2-3 from the Message Bible in Contemporary Language: “What we know is that when Christ is openly revealed, we’ll see him - and in seeing Him, becoming like Him. All of us who look forward to His Coming stay ready, with the glistening purity of Jesus’ life as a model for our own.” Christmas is coming. And Jesus is coming again. He is standing at the door!

Behold, the Judge is standing right at the door. James 5:9 b

In line at the store, at parties, in the kitchen preparing meals or cleaning up. You may find yourself doing a lot of standing at this time of the year. So I would like to address some healthy ways to stand.

The first point to check is what your knees are doing. Are your legs straight so your knees are “locked” or are your knees slightly bent? You want to have a slight give in your knees – some people say having them “soft” - so they are slightly bent (but not bent too much!). What happens when your knees are “locked” is that your hips tend to tilt forward and then you are in a sway-back position which could cause problems in your low back. To learn how to keep your hips level, click here to see a previous post on this. So keeping your knees slightly bent and your hips level are the first things to watch.

If you are waiting in line and have to stand for a while, you can do some heel taps: rise up on the balls of your feet and then tap both heels to the floor. You can do as many of these as you want. Keep your feet shoulder- width apart so your weight is evenly supported beneath you. This next one works the front of your lower leg: Keep one heel on the ground while raising and lowering your foot. (If Christmas music is playing, keep time with your foot!) Repeat with the other foot. Another waiting-in-line exercise is to lift one heel at a time upward toward your fanny (“fanny kicks” – also shown here). Both of these will help promote circulation in your legs.

If you are going to be standing for a length of time, consider putting one foot up on a low stool or a couple of telephone books. This helps keep your hips level and your spine in its proper curvature. We tend to curl forward when working at a counter, so every now and then, straighten your spine and stand tall. Bring both hands behind your hips. Place one hand on top of the other and push your hands down and away. This brings a nice stretch across the front. Pushing a shopping cart (or a stroller or wheel chair at the mall) is another time you will see people bent over. So this reminder and stretch applies then too. As with any exercise, check with your doctor first if you have any reservations about whether it is safe for you or if you have any pain.

Will you be doing some vacuuming to prepare for (or clean up after) your company? Vacuuming can really irritate the low back area, but keeping your alignment will help prevent this. Position one foot ahead of the other and shift your weight between the front leg and back leg (in a rocking motion) as you move the sweeper forward and back. (See the photo.) Keep in mind that you want your ears, shoulders and hips all to be in a straight line- no curling forward! Focus your eyes out ahead of you on the floor, not downward in front of you.

Practicing these tips while standing and doing other holiday preparations will help preserve your length and strength!

Be still!

Racing. That’s how I would describe my mind at this time of the year. As the calendar fills up and the to-do list grows longer, my thoughts are bulging with details and logistics of preparations for Christmas. Even my prayer time seems to be a fast-paced recital of the usual topics of family, nation, schools, etc., leaving the feeling that something is missing.

That’s when Psalm 46:10 is appropriate: “Be still (Some translations say “Cease striving.”) and know that I am God.” I like to re-write it as “Be STILL and know that GOD is God.” But this does not come easily to me. If something needs to be done, I like to be doing something about it and have everything under control. This verse says “Stop! You are not in charge. God is!” And that can be a challenge! Being still and thinking about God helps put everything in proper perspective.

Before tackling the to-do list and even the prayer list, it is worth spending a few minutes to focus solely on God and His character and His promises. It doesn’t matter whether you are at work, waiting in a doctor’s office, in a car or at home. First you need to calm your body and mind. Deep breathing signals your body to relax and this will help to slow down your thoughts as well. Set your to-do list and prayer concerns aside while you rest and meditate on God’s Word. (Remember, Psalm 46:10 says that God is God, not you!) The Psalms are a good place to look for helpful verses. Read one verse slowly and let it sink in. (Or possibly there is a special verse you have memorized.) It could describe God’s character, such as Psalm 86:5, “For you, Lord, are good and ready to forgive, And abundant in lovingkindness to all who call upon You,” or one of God’s promises. (“For I satisfy the weary ones and refresh everyone who languishes.” Jeremiah 31:25) And there are plenty of verses with practical advice, for example, “Do not work for the food which perishes, but for the food which endures to eternal life, which the Son of Man will give to you, for on Him the Father, God, has set His seal.” (John 6:27) Here are some others you may find helpful:

Psalm 68:19 Blessed be the Lord, who daily bears us up; God is our salvation.
Psalm 94:19 When the cares of my heart are many, Thy consolations cheer my soul.
Psalm 119:50 This is my comfort in my affliction, That Your word has revived me.
Isaiah 12:2 Behold, God is my salvation; I will trust, and will not be afraid; for the Lord is my strength and my song, and he has become my salvation.
1 John 4:9 By this the love of God was manifested in us, that God has sent His only begotten Son into the world so that we might live through Him.

In this busy pre-Christmas season, slow down your body and your mind and allow yourself to draw strength from God’s Word. Bring God’s Word to the inside, and it will make a difference on the outside.

For He has satisfied the thirsty soul, And the hungry soul He has filled with what is good. Psalm 107:9

This week, instead of trying to run through a series of strengthening exercises, select just one and focus on doing it with proper form. Above and to the right you can access a list of postings. (Click on Blog Archive and then a month to see the exercises in that month.)

Is there one area of your body that you feel needs extra attention? Does your posture or alignment need improving? If so, choose the back extension, pull head back, or squeeze shoulder blades. If you want to strengthen your legs, select the exercise for your knees or your hamstrings. To firm your abdominals, click here. If you have access to a pool, go and water walk or do some cross country skiing while meditating on a verse you have memorized. (Always check with your healthcare provider before starting any exercises.)

Focusing on one exercise and doing it well will strengthen your body and give you a sense of accomplishment while nourishing your soul with God’s Word.

Truth

Brace yourself! Satan will try to sweep you off your feet with an onslaught of lies. Satan is known as “the deceiver, the father of lies.”(John 8:44) He will invade your thoughts with lies about what is important in life or what is right or wrong, for example. He may deceive you into thinking it’s okay to hold a grudge or misinterpret another person’s motives. Or he could lie and tell you that the work you do has no value, or that you have no value.

To defend yourself against this bombardment of lies and deception, you need to “gird your loins with truth.” (Ephesians 6:14) What are the loins exactly? The Merriam-Webster Dictionary defines loins as “the upper and lower abdominal regions and the region about the hips, ie., where you would place a belt; the part of the body on either side of the spinal column and between the hip and lower ribs.” This week’s exercise targets the loin area.

Truth is the first protective piece that Paul describes in Ephesians 6. (See Ephesians 6:11 – 17 for the entire list.) Knowing the truth will enable you to recognize Satan’s lies and defend yourself against them. How do we know what the truth is? Jesus said “if you are my disciples you will know the truth and the truth will set you free.” (John 8:31-32) The book of John in the New Testament of the Bible describes who Jesus is and what it means to know Him and be His disciple.

“Grace and truth came through Jesus Christ.” (John 1:17) So to know Jesus is to put on truth. Brace yourself against falsehood and gird yourself with the truth!

Jesus said “I am the way and the truth and the life.” (John 14:6)

This week’s exercise involves a muscle in the area of the loins – the transverse abdominis, or TA. It is a deep muscle so it is usually not shown on muscle diagrams. The TA runs from side to side across your belly and is responsible for flattening it. (See the horizontal muscle fibers in the photo at right. creativecommons.org) Learning to contract this muscle will enable you to brace yourself to protect your back when lifting heavy objects. (Fitness professionals call it “abdominal bracing.”) Also, you will contract the TA before executing several other exercises.

So, first let’s locate your transverse abdominis. Stand and place your left hand on your belly below your navel and your right hand on your low back. Now, cough. (Just this once, it is okay to cough without covering your mouth!) Did you feel the tightening of the muscle under your left hand? That’s your TA. Do it again to be sure. (You may have felt the muscles higher up on the front of your waist contracting too, but we are focusing on the lower ones.) Now this time let’s contract the TA muscle again and imagine that you are pulling your navel toward the hand on your back (toward your spine). Keep your hips level. (Click here for the previous post on how to do this.) This is an exercise most people are not familiar with so it takes some conscious practice to perform it effectively. Pull your navel inward and hold for a few seconds (while continuing to breathe) and then release. Repeat five times or as many times as you like. You can do it several times a day.

If you are among the people who are not allowed to do curl-ups or bend your spine due to osteoporosis or a back or spinal condition, this is a way you can safely strengthen your abdominals. Of course, if you have any questions or concerns, consult your healthcare provider first.

The advantage of this exercise is that it truly can be done anywhere: standing in line, sitting in a meeting or while preparing a meal or drying your hair, etc. Decide when you might do this one and put up a sticky note as a reminder. You could combine it with deep breathing. Pull your navel inward as you exhale.

Strengthening the transverse abdominis is a fundamental exercise, one of the most important ones you can do. So be sure to include it in your Length and Strength routine!

Deep Breathing

I will praise the name of God with song and magnify Him with thanksgiving. Psalm 69:30

Have you noticed that in the Bible, thanksgiving and singing go hand-in-hand? Singing praises to God seems to be a natural out-growth of being thankful. Many verses combine thanks and praise: “Sing to the Lord with thanksgiving; Sing praises to our God on the lyre.” (Psalm 147:7) and “Come before Him with thankful hearts. Let us sing Him psalms (songs) of praise. “(Psalm 95:2, The Living Bible) Singing with thanksgiving was documented by Ezra after the Israelites laid the foundation of the temple in Jerusalem: “With praise and thanksgiving they sang to the Lord.” (Ezra 3:11) Jonah, recognizing that God had rescued him from destruction and given him another chance, prayed “I will sacrifice to You with the voice of thanksgiving.” (Jonah 2:9) Isaiah and Jeremiah prophesied “Joy and gladness will be found in her (Israel), thanksgiving and the sound of a melody.” (Isaiah 51:3) and “Out of them shall come songs of thanksgiving.“ (Jeremiah 30:19)

Psalm 69:30 states “I will praise the name of God with song and magnify Him with thanksgiving.” (Verse 31 goes on to say that this will please the Lord better than sacrificing an ox or a bull!) It caught my attention that when we give thanks to God, we magnify Him. We are saying how great God is and we exalt Him. Mary did this when she sang the Magnificat in Luke 1:46: “My soul exalts the Lord.” (New American Study Bible) or “My soul magnifies the Lord.” (Revised Standard Version).

As Thanksgiving approaches, think of ways you can thank God for what you have. We are to “give thanks in all circumstances.” (1 Thessalonians 5:18) Have you considered singing a song to God as a way of thanking Him? Be mindful that thanking God is a way to exalt Him.
Those of you who sing in a choir know that the best sound and breath control comes from breathing with your diaphragm. That is the muscle we will exercise this week.

The diaphragm is a dome-shaped muscle that separates your chest from the abdominal section of your torso. When you pull air deeply into your lungs, the dome (which is concave downward) contracts and flattens out. When you exhale, it relaxes and resumes its usual dome shape. You might have heard someone say “breathe with your diaphragm.” What they are saying is to breathe deeply, and this gives your diaphragm its own work-out. It is simple to do and can be done anywhere, anytime.

When you first practice deep breathing you will want to wear comfortable, loose clothing, such as pants with an elastic waistband. You can stand, lie or sit. (But make sure your spine is lengthened so you have plenty of room for your lungs to expand.) Slowly breathe in through your nose (This helps warm the air.) while letting your waistline and abdominal area expand outward as air completely fills your lungs. Pretend a balloon is being blown up inside you. To pace yourself, count to five as you inhale. Hold for a moment and then exhale through your mouth to the count of five. As you exhale, you may contract your abdominal muscles (Pull you navel inward toward your spine) to assist in emptying your lungs. If you feel dizzy, take a break. You may continue for a couple of minutes (or longer, if you wish). I sometimes will do deep breathing in bed at night to help me fall asleep.

Deep breathing has its own benefits: More oxygen is delivered to all areas of your body, including your brain. Your heart rate, blood pressure and stress levels will be lowered, and the organs in your torso will get a massage from the gentle movement of your diaphragm. Best of all, deep breathing kicks in the body’s relaxation response so you will feel relaxed –reason enough to get started!

Feet

Having been charged to keep them securely, the jailer put Paul and Silas into the inner prison with their feet in stocks. The other prisoners listened, as midnight rolled around, to Paul and Silas praying and singing hymns to God. Perhaps the jailer also heard these prayers and hymns to a God he had not heard of before drifting off to sleep. Is that why, after the great earthquake that shook the foundations of the prison and opened the doors and released the fetters, the jailer came and fell before Paul and Silas, trembling in fear? (Paul and Silas had already assured him that they were all present.) The jailer now wanted a part of this God. “What must I do to be saved?” he desperately wanted to know. “Believe in the Lord Jesus and you will be saved, you and your household,” was Paul’s immediate, concise response, and they “spoke the word of the Lord to him, together with all who were in his house.” Without delay the jailer washed his prisoners’ wounds and he and his household were baptized. Then he fed them and rejoiced with all his household that he believed in God. (The entire story is found in Acts 16:22-40.)

God uses His mighty power and the prayers and hymns and words and bodies of His people to draw people to Himself. Seeing who this God is, experiencing God, evokes fear, awe and a desire to belong to Him. And there is rejoicing. The jailer “rejoiced greatly, having believed in God with his whole household.” (verse 34) Mindful of his duty to keep Paul and Silas safe, the jailer still held them in the jail. Perhaps Paul and Silas were still talking with the jailer about Jesus when the police arrived in the morning with the news that they could be freed. Before leaving Philippi, Paul and Silas visited Lydia and the new church there. I wonder if Paul asked those church members to call on the jailer and his family to encourage them in their young faith.

Ask God to give you an awareness this week of how He may use your words, songs of worship and your prayers and actions to draw unbelievers to Him. The result will be rejoicing and more praises to God.

Believe in the Lord Jesus and you will be saved, you and your household. Acts 16:31

Now, let’s take a look at our feet….

At the beginning of the story in Acts 16, Paul and Silas had their feet immobilized in stocks. At the end, they were walking away. Every time you take a step, you are lifting your foot upward from your ankle (also known as dorsiflexion). Today we are going to work the muscles responsible for dorsiflexion, and that’s why this is an important exercise. It’s easy and can be done anywhere.

Sit in a chair with your knees bent at a 90 degree angle and your feet flat on the floor. Now just lift the ball of your right foot about two inches off the floor (Your heel stays on the floor.) and then lower it back down. Do you feel the muscles contracting at the front of your lower leg and ankle? Repeat this eight to ten times and then do it with your left foot. Or you can alternate feet for a total of eight to ten on each. This exercise also can be done standing, but you may find that you can only lift your foot up about an inch. That’s okay.

You may do this exercise every day if you wish, but at least three times per week. Practice during car or plane trips or any time you are immobile for long periods of time, as it promotes circulation in your legs (and helps prevent clot formation). If you enjoy listening to music, keep time as you lift your feet! Incorporate dorsiflexion into your length and strength routine. It is one of those small exercises that yields big benefits!

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!”

Knees

Today’s topic is the knees. Investigating “knees” in the New Testament of the Bible, I was impressed by the number of people who bowed down on their knees before Jesus. First we have the Wise Men who came to worship Jesus as the new king. (Matthew 2:11) Early in Jesus’ ministry we see Simon Peter falling on his knees after seeing how Jesus brought an astounding catch of fish to his net. Peter felt unworthy to even be in the Lord’s presence, declaring “Go away from me Lord, for I am a sinful man.” (Luke 5:8)

People from every walk of life came to Jesus and bowed down to ask for help: a leper said “if you are willing, you can make me clean.” (Mark 1:40); a Gerasene man possessed by demons bowed before Jesus and begged Him not to torment them (Mark 5:6); a father whose son was possessed by a demon fell at Jesus’ feet, asking for mercy and a cure (Matthew 17:14-18); and another parent, a Syrophoenician mother, knelt at Jesus’ feet and repeatedly asked Him to cast a demon out of her daughter (Mark 7:25-30). Jesus was merciful and used his power to respond to these requests. (However, in the case of the Gerasene man the demons ended up in pigs who ran into the lake and drowned. Mark 5:13)

Others, recognizing His authority, bowed before Jesus desiring to learn from Him. The rich young ruler wanted to know what he must do to inherit eternal life. (Mark 10:17) Mary sat at Jesus’ feet (bending her knees to do so) taking in the “one thing that is needful” while her sister, Martha, busied herself in the kitchen. (Luke 10:39-42) Mary certainly did a lot of bending her knees before Jesus. She anointed His feet with expensive perfume and dried them with her hair (John 12:3), and again was on the ground before Jesus when He arrived after Lazarus died. (John 11:32) The latter two incidents were a form of worship, as it was for the women outside the tomb who knelt down and grabbed the feet of the resurrected Jesus on Easter morning. (Matthew 28:9)

Some people knelt before Jesus for less-than-noble reasons, as in the case of the mother of the sons of Zebedee. She wanted James and John to sit on either side of Jesus in his kingdom. (Matthew 20:20-21). (Perhaps she was miffed that her sons abruptly left their fishing trade to follow this crazy Jesus, and she felt they and she deserved something in return?) The Roman soldiers knelt before Jesus in mockery before His crucifixion. (Mark 15:19)

Lastly, we have Saul, who fell to his knees on the road to Damascus. A blinding flash of light and Jesus’ voice convicted Saul (later called Paul) of his wrongdoing in persecuting Christians (He was actually persecuting Jesus.) and gave him a new start in life and a new purpose. (Acts 26:14-16)

Yes, seeing all these different people falling on their knees before Jesus is interesting. But what is absolutely awesome to me is that some day, every knee will bow at the name of Jesus. (Philippians 2:10) This includes those “in heaven, on earth and under the earth.” Jesus’ humility in leaving heaven to become a man on earth and His obedience to the point of death on a cross (to pay for our sins) caused God to exalt Him and give Him the name which is above every name. Every knee shall bow and “every tongue will confess that Jesus is Lord, to the glory of God the Father.” (Philippians 2:9-11)

Are your knees ready? Let’s strengthen them.

So that at the name of Jesus, every knee will bow, of those who are in heaven and on earth and under the earth. Philippians 2:10

The way to get your knees in better condition is to strengthen the muscles that cross over the knee. Today we’re going to do the Knee Extension, which focuses on the quadriceps (or “quads” because there are four muscles), located on the front of your thigh. This exercise can be done sitting down. Before we get started, I want to point out that balance between pairs of muscles (i.e., those in the front and in the back) is very important for healthy joints. If one muscle is stronger than the other, this can lead to joint pain, and this is particularly true for the knees. So while this week we are training the muscles on the front of the thigh, stay tuned to future posts when we will work on the back of the thigh!

Now for the exercise. Find a sturdy chair with a back and sit with your feet on the floor and your knees bent to form a 90 degree angle. (Your thighs are parallel to the floor.) First, let’s take a couple precautions to help support your back: Press your back against the back of the chair. (Remember the Back Extension Exercise from August 1st?) Also, pull your navel inwards toward the chair back and keep it pulled in this way during the entire exercise. (You can do this and still breathe!)

Now, starting with both feet on the floor, slowly straighten one leg out in front of you, taking three counts to straighten. Hold for three counts and then take three counts to bend your knee to the starting position. If you place your hand on top of you thigh you will feel the muscle contract as you straighten your leg. Repeat with the other leg. If you have any pain, stop the exercise. Be sure to consult your physician before beginning any exercise program.

Here is an option you may try if you have concerns about bending your knees: Sit, with shoes on, in the sturdy chair facing a wall so your toes are touching the wall. Now pretend you are going to straighten one leg. You are pushing your foot against the wall but of course the wall is preventing it from moving. Count to five as you continue to push and then release. Put your hand on your thigh and you will feel that you are still working the muscle. So your quads will grow stronger without moving your knee joint.

Repeat this exercise five times for each leg (doing five in a row with the right, five with the left, or alternate legs) when you are starting and build up to 10 times for each. If you like, do it a couple of times per day, but at least three times per week. This is one that is easy to fit into your schedule - as a break from working at a desk, while watching tv (in a sturdy chair, remember!) or even while travelling as a passenger in a car. Before long you should notice that your legs and knees are stronger!

Restore

All of us can look back with regret over some of our words, actions or actions not taken. It may have been some harsh words that hurt someone, an over-reaction, or a door opened by God you declined to enter. When my son was two years old, he accidentally cracked the cover of my sewing machine and I over-reacted. (Fortunately my husband was there and stepped in to help. I probably did more damage to my son’s ego than he did to my sewing machine cover.) While I am thankful to enjoy a good relationship with my son now, I do regret how I acted and wish I could go back and re-do the scene and react in a calmer manner.

Unfortunately, we can’t take back our words or re-play an event, but if someone is truly sorry, he or she can tell God about it and ask to be forgiven. “If we confess our sins, He is faithful and just, and will forgive our sins and cleanse us from all unrighteousness.“ (1 John 1:9) Then you can tell the offended party that you feel sorry and ask him or her to forgive you. Ephesians 4:32 says “Be kind to one another, tender-hearted, forgiving each other, just as God in Christ also has forgiven you.” It may no longer be possible to ask the other person to forgive you, but it is never too late to ask God.

Once God has forgiven you, guilt and regret over the damage done have no case against you. When I feel regret, God’s promise in Joel 2:25 is especially comforting: “ I will restore to you the years which the locust has eaten.” God had judged the land of Judah for turning their backs on Him and sent locusts as a punishment, described in Joel 1. Several verses of hope and healing in the Old Testament are previews of the redemption and restoration brought about by Jesus Christ in the New Testament.

We are limited in what we can do to repair damage caused by our miss-steps, but God is unlimited. He is in the business of healing and restoring lives and relationships and can work in ways we cannot imagine. (Ephesians 3:20) I can pray and ask God to “restore the years,” and heal the damage wrought by my words or actions. “He who did not spare His own Son, but delivered Him over for us all, how will He not also with Him freely give us all things?” (Romans 8:32) Guilt or regret are reminders to turn to God for forgiveness. Allow Him to heal and “restore the years the locust has eaten.”

Do not call to mind the former things, or ponder things of the past. Behold, I will do something new, Now it will spring forth; I will even make a roadway in the wilderness, Rivers in the desert. Isaiah 43:18-19

Restore. That’s the word I want you to keep in mind when you think about strength training (also known as resistance training). Here’s why: as you age, you lose one-half to one pound of muscle mass per year! Doing exercises for each of your main muscle groups will restore the muscle tissue and make you stronger. (Studies have been done with 80 year olds that show this.) Resistance training can help prevent or restore lost bone mass as well. These are good reasons to include strength training in your schedule.

Just think of all the parts of your body you use in your daily life: chest, shoulders, back, abdomen, hips, legs and arms. Each of these areas has exercises designed to strengthen the muscles there. In this blog you will learn basic, safe exercises which almost all can be done anywhere without equipment. You already learned about strengthening your back (August 1, 2011) and your shoulders (September 12, 2011). Some of these – such as the back extension – can be done every day because you are not using heavy loads. But if you are lifting heavier weights, such as barbells or exercise machines, two to three times per week is the recommended frequency. (But not two days in a row.) Do each exercise eight to 12 times (8 to 12 “repetitions”). If you can easily do more than twelve, then increase to the next higher weight. The key is to progress gradually and work at an effort level that feels moderately hard.

A few guidelines to follow are: Warm up before doing the exercises. Walk around and move each joint. Bend and straighten your arms and legs and do some shoulder rolls. Make sure to breathe while doing any of the moves. Do not hold your breath! Stretch each area when you are finished. Always seek your doctor’s permission before starting resistance training.

Let’s clear up a misconception some people believe: strengthening exercises will not “spot reduce” fat from a particular area (your thighs, for example). You can build up the muscles there so you have more muscle definition, but to make fat disappear you must burn more calories than you consume.

There are other important advantages to restoring your muscle strength. Strong muscles enable you to continue your normal activities as you get older (walking, going up and down stairs, lifting and reaching for objects, getting up out of a chair or off of the floor, etc.). Each pound of muscle mass burns three to five times more calories than the same amount of fat does, even at rest. So this helps prevent weight gain. Resistance training will make your muscles more defined, so you will be able to stand taller and look younger!

Pondering in Your Heart

Imagine that I gave you a smooth, rounded stone, the size that fits perfectly in your hand. As you curl your fingers around it and feel its cold smoothness, you note that it’s heavy. You unhurriedly rock your forearm up and down, quietly and carefully trying to gauge its weight. You would be pondering the weight of the stone. Pondering is what Mary did after the shepherds departed. “But Mary treasured all these things, pondering them in her heart." (Luke 2:19) The shepherds, after hearing the angels’ starling announcement of Jesus’ birth, had hurried to Bethlehem to find the Christ child and shared with Mary and Joseph their experience. Everyone else “wondered” (implying astonishment and curiosity) about the news (Luke 2:18), but Mary treasured the news and pondered it in her heart.

We do not think of the heart as the location where thought and reason occur. But to the Hebrews, the heart was the source of all emotions and desires as well as the center of thought and reason. Mary was not making a casual, “off the top of her head” assessment of the events, but stored the news deep down in her heart. She could return to it for further reflection, compare it to the earlier message from the angel Gabriel (Luke 1:30-33) and treasure all that she knew about Jesus.(See also Luke 2:51.)

The Bible is loaded with information about Jesus that you and I can read, treasure and ponder in our hearts. The Old Testament contains prophecy about Jesus (starting at Genesis 3:15), and the New Testament has: descriptions of Jesus’ miracles and revolutionary teaching (Take a look at Matthew 6.), His promises you can count on (John 14-16, for example) and accounts of His death on the cross and miraculous resurrection (Mark 14-16) and the subsequent world-wide impact (described in the book of Acts.)

Start by reading the Bible in small doses, little, but weighty portions you can ”hold” in your heart. Treasure these nuggets of eternal life in your heart and return to them often. Jesus said, “the words I have spoken to you are spirit and are life.” (John 6:63)

And you shall love the Lord your God with all your heart, and with all your soul, and with all your mind, and with all your strength. Mark 12:30

And speaking of the heart….

Your heart is a muscle with the very important job of pumping blood to every part of your body. Cardiovascular health has to do with how efficiently your heart can move oxygen-rich blood to your muscles when they are working. Continuous, rhythmic motion of your large muscles for a sustained time period (aerobic activity) elevates your heart rate and benefits your heart, lungs and circulatory system. Examples are jogging, brisk walking, running, swimming, bicycling, cross country skiing, land or water aerobics, rowing and stair climbing, to name a few. Strenuous yard work and household chores may also do the job. The idea is to raise your heart rate for a continuous time period.

How high does your heart rate have to be? There are a few formulas that can be used to calculate your “target” heart rate and some people like to use a monitor to make sure they work in this target range. But you can gauge whether you are in your target range by how hard you feel you are exerting yourself. On a scale of 0 to 10, with 0 being no activity at all and 10 being extremely hard, you want to work at an effort level of 4 to 6. This would feel moderately hard to hard. You would be breathing, but not so quickly that you were unable to carry on a conversation. (If you are breathless, cut back a little.) If you are walking, pretend you are in a hurry, moving at a 15 to 20 minute-per-mile pace. (Remember I said “continuous” motion, so if you are walking at the mall, no window shopping!) Outdoors, rake leaves at a brisk pace. On a bicycle, if you are cycling at a leisurely pace that feels easy, go a little faster so you feel you are exerting yourself. Work at a rate that you can sustain for several minutes.

How long must you stay in motion? The American College of Sports Medicine (ACSM) Guidelines state that you should aim for 30 to 60 minutes of moderate cardiovascular exercise five times per week, or vigorous exercise for 20 to 60 minutes three times per week. (They say it is OK to break these up into shorter sessions of ten minutes.) The National Weight Control Board found that people who lost a substantial amount of weight and kept it off were doing an average of 60 minutes per day of moderate physical activity. Of course, if you are just starting, you might go for five to ten minutes and build up from there. Always begin with a 5 to 10 minute warm-up so your heart rate increases gradually and a 5 to 10 minute cool down to allow it to ramp down to normal. (This is in addition to the above time periods.) The key is to listen to your body and stop if you have any pain. Start any new fitness program slowly and always get prior approval from your healthcare provider, especially if you have a family history of heart disease, have any symptoms of heart disease, smoke, are pregnant, have had recent surgery or have orthopedic concerns.

To help you stay consistent with your exercise, choose an activity you enjoy. If you are very busy with a stressful job or are around people most of the day, go with a solitary, simple form of exercise that doesn’t require a lot of concentration. Walking, jogging, swimming or cycling would be good options because they allow you to turn inward to reflect or pray. Walking or doing water aerobics with a friend serves the dual purpose of exercise and fellowship time. If you are competitive and enjoy a challenge, consider a team sport or group exercise class. Simpler activities such as walking and cycling are low-stress, easier to master and help build your self-confidence. Which type of exercise suits your needs and schedule?

Other aspects of exercise, such as strength training, flexibility and balance will be covered in future posts. For now, go outdoors to enjoy the autumn weather and start moving. Your heart and circulatory system will be stronger, you will feel and sleep better and your body will be healthier. This is fitness from the inside out!

Wrestling in Prayer

from portagechurch.org

In the middle of the night while Jacob was alone beside the River Jabbok, a man (whom he later learns is God) came and wrestled with him. (Genesis 32:24-32) Jacob was filled with anxiety at the prospect of re-entering his homeland and encountering his estranged twin brother, Esau. Two days earlier, before sending his family and cattle across the river, Jacob was “greatly afraid” and turned to God in an honest and clear prayer in which  he poured out his fears about what Esau might do to him and asked for help (v. 11). Jacob admitted his unworthiness to receive all the blessings he had (v. 10), repeated God’s command to return to the Promised Land (v. 9) and claimed God’s earlier promises to take care of him and give him a family (v. 12).

Now alone, Jacob wrestled with God. Have you ever “wrestled” with God spiritually, in prayer? Perhaps you asked God  “Why do I (or my loved one) have to go through this?” or “Please give me….”  Or  “please, Lord, take this burden/fear/temptation, etc. away!”  Deep, serious praying can involve the body and the emotions. Hosea 12:4 says that Jacob wept while he was wrestling. Believers in Jesus Christ have the Holy Spirit to help them when struggling to put their thoughts and feelings into prayers. “In the same way the Spirit also helps our weakness; for we do not know how to pray as we should, but the Spirit Himself intercedes for us with groanings too deep for words.” (Romans 8:26)

Although Jacob held his ground in the match, God showed his superiority:  with a mere touch He  dislocated Jacob’s hip. (v. 25) Jacob showed his perseverance by not letting go without receiving a blessing. (Earlier in his life (Genesis 25 and 27), Jacob had been so desperate for his father’s blessing that he went so far as to buy the right for it from Esau – for a pot of lentil stew – and to trick his father, Isaac, into giving it.) Jacob did get a blessing from God, but he had a limp from his dislocated hip, a sign that he had been touched by God.

Pray without ceasing.  1 Thessalonians 5:17

Now, let’s talk about the hips.

Today you are going to learn how to keep your hips level. Why? Because doing this can prevent problems with your posture and alignment and prevent pain in your back, hips and legs. So here we go!
 

The pelvis is shapped like a bowl.
from wikipedia.org

Stand with your feet shoulder-width apart and put your hands on your hips. The slightly pointed bone you feel on each side is part of your pelvis. Remember seeing a skeleton in science class or in a Halloween decoration? Notice that  the pelvis is shaped like a bowl and I want you to imagine that the bowl is full of soup. Now you are going to tilt the "bowl" forward as though soup were going to spill out the front. (You will feel like your tail bone is sticking out behind you.)  Then rock your pelvis backward and pretend soup is spilling out the back. (If you have any pain, stop.) Now we're going to bring your pelvis to the in-between position so it is level. This is neutral, and that is how you want your pelvis to be when you are sitting, standing, exercising, sleeping, etc. (In other words, all the time!)  Practice  rocking your hips forward and back and stopping at “neutral.”   In the future, we will be doing other exercises to help strengthen the muscles around your hips to make it easier to hold this position.
 
Try to be aware of having your hips level when you are standing in line, working in the kitchen and while seated. It will be the starting point for some of the other exercises we will be doing, so it's an important step to master. This is one small exercise that can go a long way in improving your length and strength!

Squeeze your Shoulder Blades

But they refused to pay attention and turned a stubborn shoulder and stopped their ears from listening.  Zechariah 7:11

Time after time in the Old Testament, God’s people, the Israelites, declared their allegiance to God, but then turned away from Him.  They  took up  the customs of their neighbors  (which God had told them not to do), did not worship Him and even made idols and worshipped false  “gods.” They “turned a  stubborn shoulder and stiffened their necks and would not listen.” (Nehemiah 9:29b)

Are we any different in the 21^st century?  Not really.  We are born with the tendency to disregard God and to be the chief executive officer of our own lives. “They have all turned aside, together they have become corrupt. There is no one  who  does  good, not even one.“ (Psalm 14:3)  God is jealous of our affections and His first commandment is “You shall have no other gods before  Me.” (Exodus 20:3)  So, to set up our own “gods” in the form of self  (pride), material goods, career status, etc., is a sin and separates us from  Him.

God offers a way back to Himself:  God offered His Son, Jesus, as the only needed sacrifice to pay for our sins. (Romans 5:8) God did this because he loves us and wants to be in fellowship with us. The Message  Bible states it this way in Romans 5:10: ”If,  when we were at our worst, we were put on friendly terms with God by the sacrificial death of his Son, now that we’re at our best,  just think of how our lives will expand and deepen by means of his resurrection life!”  Restored fellowship with God brings new life.

So God desires to have you in a relationship with Him and wants to be  Number One in your life. Do not “turn a stubborn shoulder” to God.  Instead, stay close to Him and  rejoice  in  this  vibrant new life made possible by Jesus Christ.

Now, about those shoulders…

She is using a corset to squeeze her shoulder blades.
363px-Le_Corset_de_Toilette_-_55_FigB[1]

Remember the game “Freeze Tag?”   If  I  tagged  you now and you “froze” your position,  what would your shoulders look like?   I’ll  bet they are rounded forward. This is a silhouette many of us assume unawares as we get older. This rounded-shoulder  posture  can  be corrected  by squeezing your shoulder blades toward each other, an exercise I consider to be one of the most important ones you can do.

Here’s how to do it:  Pretend there is a small teddy bear climbing up your back and he is right between your shoulder blades. Now give the teddy bear a “hug” with your shoulders. (It may help to actually hold a stuffed animal or small pillow or a soft ball there.)  If you’re doing this correctly, your shoulder blades will slide toward each other just slightly. ( Your shoulders may pull slightly backward but your arms will not move.)  Another technique is to have someone place the edge of their hand in  the  center  of  your  back  and you try to “reach”  toward  their  hand  with your shoulder blades. You could also look  in  a  mirror  to see if your shoulders are moving  inward.  Do you feel broader across your front?  Good!  Hold and count to three. Then repeat a couple more times.

Don’t  worry if it takes a few  tries to get the hang of this one.  Many people have trouble learning this exercise because it is not one we do very often and it  takes a deliberate  effort.  When we train our muscles,  we  have to first train the nerves  (in this case, the nerves that convey the message from your brain to the muscles attached to your shoulder blades). Once this connection is  established, the exercise will become easier.

Try doing this exercise while driving.
Ford Model A at Collector Car Ads

Keep  practicing  a few  times a day – while driving, taking a study break or talking on the phone are possibilities. Strengthening  these  muscles  will improve your posture  and help avoid shoulder problems – both good reasons to add this exercise to your routine!    

Members of the Body

For as in one body we have many members, and all the members do not have the same function, so we, though many, are one body in Christ, and individually members one of another. Romans 12:4-5

One body in Christ
JesusScholia.net

One thing I admire in an organization is when the members work together to accomplish their common  purpose. The “members” in the above verse are those who believe in Jesus and are part of the “one body in Christ” – the church. Each member in the church has a function which contributes to the overall life and work of the body.   Paul elaborates on this in 1 Corinthians 12:7 where he explains that the Holy Spirit bestows different gifts to different believers. Each member of the body, along with that person’s gift, has a role in the life of the church  and is needed.

Do you know what gift the Holy Spirit has given you? You can find a list of the gifts at 1 Corinthians 12:28-31 and Romans 12:6-8. There are also spiritual gifts tests that can be taken to identify your gift(s). Once you determine  your gift, use it to build up the church body. The body of Christ needs all of its member to function properly. Do not assume that your gift is not needed!

Are you allowing and encouraging other members of the church body to use their Spirit-given gifts to carry out their function? Sometimes it’s easier to just go ahead and get the job done yourself, or  to  ask someone you know is reliable, instead of seeking someone who has the gift for a particular need. Giving  someone the chance to develop his or her gifts in service to God makes the body of Christ grow and become  strong.

This week we are going to become aware of what the various parts of our own physical bodies are “doing.” Maybe this would also be a good time to review your spiritual gifts and your role as a member in building up the body of Christ.

In him the whole building is joined together and rises to become a holy temple in the Lord. And in him you too are being built together to become a dwelling in which God lives by his Spirit. Ephesians 2:21-22

Now for our exercise...

Over time, due to gravity, poor habits, lifestyle, genetics or a combination thereof, our body parts have a tendency to each  go their own way. They tilt, curl and fall out of line. The result is a bent-over profile (in other words, poor posture!), muscle imbalance, and sometimes pain, even in a location distant from the wayward body part.

Which body parts am I talking about?  Head,  shoulders, hips and knees. They are the markers to test your alignment. Ideally a straight line could be drawn through your ears, shoulders, hips and knees. To test yourself, stand sideways at the edge of a full-length mirror and look at your profile. Do your ears, shoulders hips and knees line up at the edge of the mirror? (You may also have a friend check you or a personal trainer could give you an accurate assessment.) Chances are that your head is forward of this imaginary line (the mirror’s edge), so let’s start with that. (Future posts will address the other parts.)

Ears over shoulders over hips
while seated.deflam'sphotostream

While still standing sideways at the mirror, pull your head back so your ear coincides with the mirror’s edge. (Be sure to keep your chin level.) This may feel un-natural.  Years of driving, working at a computer, pressing forward while working or watching tv, and living in our “forward-oriented” world will promote the forward-head condition. The muscles in the very upper part of your back have probably become weak and this exercise strengthens them. Hold your head back for a few seconds and release. Do this a couple more times. Then do this head pull-back exercise two more times today. Do it every day! Of course, if you have any pain while doing this, stop! You should always consult your physician or health care provider before starting an exercise program.

One goal of this blog is to share simple exercises that can be done almost anywhere. And this is certainly one of them. You can pull your head back while driving, working at a desk, standing in line, watching tv, and (you fill in the blank). Build this exercise into your life and you will be on your way to keeping your body parts in alignment!