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!

Front Stretch

When someone holds their arms up  away from  their  body,  he or she is in a  vulnerable, unprotected position.  Explorers in the Amazon would lift their arms up when  they encountered hostile tribes to show that they meant no harm.  Felons  will  “stick ‘em  up”  when they surrender to the authorities.  It truly was an act of surrender when Jesus stretched out his arms on the cross.  He surrendered to His Father’s will.  “And being found in human form, He humbled himself and became obedient unto death,  even death on a cross.”  (Philippians 2:8)  It was God’s plan to have Jesus die to pay the penalty for our sins.  Why is this penalty necessary?  Because God is both perfect and just (Matthew 5:48,  Zephaniah 3:5) and any wrongdoing must be paid for.  All the pain and agony Jesus felt as He  hung outstretched  on  the cross He endured on our behalf.  Why would He do this?  Out of  love.

God  loves and values you more than you can imagine, and He wants you in a relationship with Himself.  It  doesn’t  matter  what  you did in the past  or what your life is like now.  Romans 5:8 says “But  God  demonstrates  His own love toward us, in that while we are yet sinners, Christ died for us.” (italics mine ) He made the first move.  God didn’t wait for us to shape up before reaching out. That is amazing love! 

It is only because Jesus surrendered first on that  cross  that  we can  enter  God’s presence,  redeemed and purified. Jesus  said  “I am the way, the truth and the life;  no one comes to the Father but through me. “ (John 14:6)   As you do this stretch today, with your arms  extended  outward,  think of Jesus who died on the cross to allow you to enjoy this extravagant, incomprehensible love of God, now and through eternity.

Jesus said  “I am the way, the truth and the life;  no one comes to the Father but through me. " (John 14:6)

Now for the front stretch...



Working at a desk can lead to rounded shoulders.
From Cornell University collection.

From our early years our bodies conform to our forward-oriented lifestyle: we curl forward while doing school work and handicrafts, while caring for loved ones, gardening, driving and working at a computer. Over time, our shoulders become bowed forward and our muscles across the front become tight. Meanwhile, our muscles in back become over-stretched and weak, further contributing to the round-shouldered, stooped-over profile which adds years to one’s appearance.

In my first blog post, you learned the back extension exercise which helps to correct the stooped-over posture. (Be sure to take a look at that one if you haven’t already.) Today our focus is on stretching the front. It is very easy and can be done anywhere, seated or standing. Start with your arms straight down at your sides, elbows bent just slightly. Then, keeping your shoulders down, lift your arms away from your body, out to the sides (but keep them below your shoulders). Point your thumbs upward so your palms face the front. Try to get your hands as far away from each other as possible. Hold for a few moments while you take a couple of deep breaths. This should feel good. If you have any pain, lower your arms to a level where you have no pain.  (Always stretch or perform an exercise in a pain-free zone.)

Stretching across the front.
by dbking, creativecommons

Do you feel the openness in your chest and the stretching  sensation in the muscles across your front? This is a good stretch to do as a break when you’ve been driving or working at a desk or computer. Do it as many times a day as you wish (but at least a couple of times!).  You may also want to perform this front stretch at the same time that you are doing the back extension. Combining the back extension and the front stretch, you are already taller, better aligned and can breathe more deeply!

Walking on and in the Water



by Axion23, Creative Commons

“Take courage, it is I; do not be afraid.” That’s what Jesus told his terrified disciples as He walked on the Sea of Galilee toward their boat as they struggled against strong wind and high waves. (Matthew 14:22-33) What made them so afraid was that they had mistaken Jesus for a  ghost  (a sign of doom in their superstitious day).

Jesus wanted to teach the disciples to believe in Him and to trust Him.  So,  when   Peter said “Lord, if it is You, command me to come to You on the water,”  Jesus said  “Come.” (v.   28 -29). Yes,  Peter  did walk on the water to Jesus, but the moment he took his eyes off of Jesus and looked at the threatening wind and waves, his fear returned and Peter started to sink.  Jesus grabbed Peter’s hand and said “You of little faith, why did you doubt?”  (v. 31) Peter’s  gap in trust (his doubt) manifested  itself as fear.

There were other times  Jesus  told people  “Do not fear.  Do not be afraid. Believe.”  (Mark 5:36, John 14:1) When you look around, what makes you afraid?  How  would  focusing  on Jesus  allay your fears?   Like Peter, you may have some faith.  Just as the father whose son was possessed by a spirit cried to Jesus  “I do believe;  help my unbelief!” (Mark 9:24), you and I can pray this too.

The second that Jesus and Peter got into the boat, the  wind stopped.  Jesus is in control.  Thrust out the doubt and fear by keeping your eyes focused on Jesus.  Now,  let’s  start walking in the water!

“…fixing our eyes on Jesus, the author and  perfecter   of faith...” (Hebrews 12:2)

Jog in place and pump arms. From Hydrofit.com.

Water Exercise Routine

Put on sunscreen and a hat (if you’re outdoors), set a bottle of water at the side of the pool, and you’re ready for a water workout!  The first thing to do is to find a comfortable depth:   between waist and shoulder level  is fine. (The deeper you are, the lower the impact on your knees.)  Warm up for five minutes (or longer):  Jog in place and pump your arms (right arm comes forward as left leg is lifted.) Keep jogging and bend and straighten your arms at your sides, and then do breast strokes with your arms. Now switch your legs to “fanny kicks.” (Kick your heels up behind you.) All this gets your blood circulating and warms your shoulders, elbows, hips and knees. Continue the warm-up  by  marching (again, pumping your arms), doing jumping jacks  (Yes, just like you did in gym class!) and some cross country skis. Here is how to cross country ski:  Take a step forward with your left foot.  Bring your right arm forward. (Glance down to make sure the opposite arm and leg are forward.) Then hop and switch legs and arms. Keep doing that and you are skiing! (See the accompanying photo.)

Cross Country Ski

Jogging,  marching,  doing  fanny kicks, jumping  jacks and skis are all basic moves you can build on. With all of these, keep your shoulders down away from your ears and try to keep your ears, shoulders and hips in one straight line (In other words, upright, not bent over!) Push your heels toward the bottom as your feet come down.  Make sure to breathe!
Once you are warmed up, there are several different ways you can make the workout more intense. In the water, making a workout harder requires an intentional  effort on your part. Pick any of the moves  described  above (jogs, marches, jacks, skis) and start traveling forward and backward, then side to side. You don’t have to travel all the way across the pool (especially if the pool  is crowded). You can take four or five steps forward, then four or five back, since it is the change in direction that will add to your effort. (Remember, the work comes from pushing against the water.)  For example, you could jog forward and back a few times, then switch to jumping jacks, then skis, moving  forward and back for a few minutes.
Next, pick one of the basic moves and do it faster while in place.  Now add travel forward and back at this faster pace.  Another way to work harder is to do big motions (for example, giant-size skis). Also, you  could add force to each move.  Try this:  Do a cross country ski but make your arms really push as they  swing  forward  and back. (Pretend you are moving your arms and legs through molasses!) Lastly, the most difficult level is to do these basic moves without touching the bottom (suspended). Here you will definitely  feel  that you are working!  Even if you can keep your feet off  the bottom for a few seconds, that is a start. You will build up your endurance!
Doing these moves with  equipment  is  another  technique for  making your workout more challenging.  I prefer gloves  because they create  resistance and are very  safe.  Foam barbells are another option, especially if you want to promote strength training for your muscles. However, I always advise caution with barbells because they can aggravate shoulder and back problems and many people have difficulty maintaining correct form while using them.  Gloves can be found on line at H20wear.com and barbells at  Hydrofit.com.  Noodles are inexpensive and you can straddle (ride) it while marching, skiing, etc. and have a no-impact workout. 

Gloves from H2OWear

If you are just beginning and these moves are too difficult or vigorous for you, walking in the water can be very beneficial. You should never exercise if it causes pain!  Take big strides with big arm motions, and walk forward, backward and sideways. Pace yourself and stop before you become exhausted. Always obtain a doctor’s permission before beginning any exercise program!
During the last few minutes before leaving the water,  slow down to allow your heart rate to return to normal.  Think about how good it feels to be in the water and enjoy the experience.  Extend each arm across your body and then bend one arm and lift your elbow toward the sky.  Open your arms wide at the surface and look over each shoulder.  Next, hold onto the side of the pool and lift your extended leg toward the surface of the water (to stretch the back of the leg). Then with that leg, bend your knee and point it toward the bottom (to stretch the front of your thigh). Last of all, stand with one foot forward and one foot back, with your back heel  pressed  toward the bottom to stretch your calf.  Repeat all with the other leg. (Stretching will be covered in future blog postings.)  If you carry a lot of weight on your body, exit the pool slowly as you transition to a gravity-dominated environment.

Once people come to the water for exercise, they usually become addicted.  I invite you to try this versatile and safe way to work out!  Bring a friend or family member and head for the pool!

Remember:  Always obtain permission from your doctor or health care provider before beginning any exercise program!

Come to the Water!

WikiMediaCommons

“We have to pay for our drinking water.”  Having been a civil engineer,  that  line from Lamentations 5:4 caught my attention.  Prior to this, the Israelites had obtained water for themselves and their flocks from wells.  But now they had been ravaged by their enemies,  the  Babylonians, and the basics of life – water, bread and firewood - were in very short supply. The thirst for water represents a spiritual drought, resulting from their turning away from God.

Contrast  this spiritual paucity with what Isaiah says:  “Ho, everyone who thirsts, come to the waters; and he who has no money , come buy and eat!  Come buy wine and milk without money or price.“  (Isaiah 55:1) God is offering this water (spiritual refreshment)  free  of charge. How do we get it? Jesus is the “tap” for this spiritually satisfying, new life - giving “water.”  Jesus said “If anyone is thirsty, come to Me and drink. He who believes in Me, as the Scripture said, ‘From his innermost being will flow rivers of living water’.” (John 7:37-38)  Verse 39 explains that the living water refers to the Holy Spirit who comes to dwell in those who believe in Jesus.   Believing in Jesus, we have eternal, abundant life and the ongoing spiritual renewal of the Holy Spirit.

The water that I will give him will become in him a well of water springing up to eternal life. John 4:14

In the midst of a summer heat wave, one of the best places to be is in the water. Whether it’s a community pool, a motel pool while on vacation, or your own backyard pool, you can work every part of your body gently and safely while staying cool and having fun. Exercising in the water can help build your heart and lungs, strengthen muscles and improve coordination and balance. The physical activity helps diffuse charged emotions and the water moving over your skin gives you a relaxing massage. Because the water cushions every move, it is appropriate if you are pregnant, have joint problems, or are recovering from an injury. With each move, you are pushing against the weight of the water, adding to the calorie burn. The pressure of the water against your legs assists with blood flow return, as if you were wearing elastic stockings. Experience all  of these benefits, without having to put your face in the water or get your hair wet!

Walking, jogging, skiing and jumping jacks are a few of the moves that make up a thorough water exercise routine. You can do one action with your legs, for example, marching,

while doing another with your arms, such as breast strokes. (This challenges your brain as well!) So the possible combinations are almost unlimited. Using equipment, such as gloves, barbells or a noodle adds to the variety and the challenge. You can work as hard as or as easily as you want, but make sure to check with your health care provider before starting. Next week’s post will describe a sample of a basic water workout.

"Photo by www.localfitness.com.au"

Don’t have a swim suit? Read on!

Choosing a Swim Suit for Water Exercise

The swim suit you will want to wear while exercising in the water is going to have different features than what I call a “social” swim suit – one you would wear to a pool party or while relaxing at the beach. Here are a few tips, based on my 24 years of teaching water exercise and seeing many designs of suits worn by class participants.

First of all, forget about a two-piece (unless it is a tankini)!  A one-piece will be much more comfortable and you can count on it to stay with you at all times. The idea is for your suit to be part of you as you jump, kick, ski, etc. through the water. This means a higher-cut bodice that lies close to your sternum. Choose a suit with enough bust support for your build. (There are designs that accommodate a mastectomy.)  And no skinny straps! The straps need to be wider (at least an inch wide) to hold your suit up. Look for a conservative leg cut, since there will be a lot of leg action.

Fabric is an important consideration and it is well worth the investment to get a suit that is chlorine resistant. Some companies, such as H2OWear, have a one-year guarantee.  (But check the restrictions on this, as the guarantee is void if you  wear the suit in a hot tub.) I have had chlorine-resistant suits last for years. A lined suit will also last longer. Be sure to rinse the suit very thoroughly afterward and you might want to add a few drops of chlorine-remover (available at aquarium shops) to the last rinse.

This may sound like a description of a boring swim suit. But there are many designs that meet these qualifications in a wide array of fabric, prints and colors. Express your style in the color or print of your fabric. Or, wear some lively earrings or sunglasses, a colorful hat or headband or carry a unique beach bag. I have seen some very put-together and eye-catching accessories!

The investment in a durable suit may be beyond your reach at this time. Wearing a leotard and a tee shirt may be an option. Check your pool rules, since some have restrictions on what can be worn in the water.

Purchasing a swim suit may be your first step in preparing for water exercise. Now put your suit on and come to the water!

Released from Captivity

You would have noticed her on the street:  the woman bent over double, a spirit of infirmity preventing her from straightening her back for 18 years. She was a daughter of Abraham, a Jewish woman of faith, and she was in the synagogue that Sabbath day when Jesus was there teaching. Jesus noticed the woman and called out to her and proclaimed that she was now free from this infirmity. He laid his hands on her, and immediately she stood upright and praised God. (Luke 13:11-13). Jesus told the rulers of the synagogue that it was Satan who had kept this poor woman in bondage, but now she was “loosed from the bond.” (Luke 13:16)

We are all born in captivity, in bondage to Satan, just as this woman was. The Bible tells us this in Galatians 4:3: “So also we, while we were children, were held in bondage under the elemental spirits of the world.”   We are “slaves of sin” according to Romans 6:17.

By Jesus’ death on the cross He paid the penalty for sin and offers us new life and freedom from the old bondage to Satan and his power. “He delivered us from the dominion of darkness and transferred us to the kingdom of his beloved Son, in whom we have redemption, the forgiveness of sins.” (Colossians 1:13-14) This is something we accept by faith. “We know that our old sinful self was crucified with Him so that the sinful body might be destroyed, and we might no longer be enslaved to sin” (Romans 6:6) This is good news for us!

Jesus said that he came to “proclaim release to the captives.” (Luke 4:18a) As the once bent-over woman did, praise God for your release from bondage, and start living your new life, resident of the kingdom of Jesus.  Now let’s take a look at straightening up!

“But God, being rich in mercy, because of His great love with which He  loved us, even when we were dead in our transgressions, made us alive together with Christ (by grace you have been saved)"…(Ephesians 2:4-5)

   

Now for our Exercise...

The Back Extension

  

Today’s exercise is called the Back Extension and it helps you strengthen your middle back. It’s one of the most important ones because it counteracts the stooped-over posture we tend to acquire as we age. With a strong  back you can be more erect when you stand or sit, so  you will look taller and slimmer. There will be more room for air to come into your lungs so you can breathe more easily. These are all benefits that make this exercise worthwhile.

  

Press your back against the back of the chair or seat.
http://commons.wikimedia.org/wiki/File:Haitaton.jpg

It’s easy  to learn the Back Extension while seated. You just need to have a chair with a firm seat and back and be able to slide your hips all the way to the back of the seat (so your entire back is against the back of the chair). Sit upright and simply press backwards.  Feel  your  middle back and the area around your shoulder blades pushing against the chair and the chair pushing against you. You should not feel any pain. If you feel any pain while you are doing an exercise, stop and do not continue!   Keep pressing against the back of the chair while you take a deep breath. Then release.  Do this two or three more times. You can repeat this exercise a couple more times during the day.  My favorite place to do it is while driving  because I am already sitting against the back of the seat,  but you can also do it on a bus, train or  plane.  How about doing it each time you come to a particular intersection?  If you are driving a long distance or working at a desk,  it’s a nice stretch break. You might also want to post a note to remind yourself to do the exercise.

In the future, we will do other versions of the Back Extension which are more challenging and will add more strength. For now, practice this one every day. Before long, you will notice the added  length  and strength!