Greeks, Glory and Gardening

Truly, truly , I say to you, unless a grain of wheat falls into the earth and dies, it remains alone, but if it dies, it bears much fruit. John 12:24

I wonder what the Greeks who wished to see Jesus wanted to ask Him. (John 12:20-21) Was there a weighty spiritual question they wanted explained? Or did they just want to be able to say they met Jesus? Scholars say that these Greeks represent the Gentiles – the non-Jewish “rest of the world” whom Jesus would draw to Himself. At this point in time, crowds were flocking to see Jesus. He had just been celebrated as king in a processional into Jerusalem, when people waved palm branches, made a “red carpet” with their cloaks, and shouted “Hosanna!” (John 12:12-18)

Jesus appeared to be at the apex of His career. In such a position, our human tendency would be to bask in the attention. But Jesus remained humble and focused on what was about to happen: “The hour has come for the Son of Man to be glorified.” (John 12:23) Jesus was going to die on a cross to remove the penalty of our sins and then be resurrected, bringing victory over death and new life and hope to all who believe. “We do see Jesus…crowned now by God with glory and honor because He suffered death for us. Yes, because of God’s great kindness, Jesus tasted death for everyone in all the world. And it was right and proper that God, who made everything for His own glory, should allow Jesus to suffer, for in doing this He was bringing vast multitudes of God’s people to heaven…” (Hebrews 2:9-10 The Living Bible)

Jesus gave a word picture of this idea of glorification: “unless a grain of wheat falls into the earth and dies, it remains alone; but if it dies, it bears much fruit.” (John 12:24) Jesus was the grain that would die and the fruit is the new life of those who believe (including the non-Jewish Greeks). The death of one – Jesus - brings life to a multitude of others. Jesus told the crowd, “And I, if I am lifted up from the earth, will draw all men to myself.” (John 12:32)

Was Jesus scared about being “lifted up” on the cross? Absolutely! The other gospels give details of the agony Jesus experienced in the Garden of Gethsemane. (Mark 14:32-36) The height of Jesus’ life was not when he rode the donkey into Jerusalem. It was when he suffered and was lifted up on the cross. In his darkest hour, Jesus kept in mind His purpose: to glorify God. “But for this purpose I came to this hour. Father, glorify your name.” (John 12:27b-28a) God answered in verse 28, “I have both glorified it and will glorify it again.”

As we move toward Good Friday (when Jesus’ crucifixion is observed), think about Jesus’ being lifted up to draw all to Himself and to glorify God.

Jesus said “Now is the Son of Man glorified, and God is glorified in Him.” John 13:31

Now let’s think about the grain falling into the earth. If you love to garden, before picking up your tools or trays of flowers, let’s talk about some ways to prepare your body for the job. When you go outside, walk around your yard for a few minutes to get your circulation going and warm up your muscles and joints. Do some shoulder rolls and then swing your arms to the front and back (as though you were clapping your hands way out in front of you and then behind you).

Stand tall and twist to the right and to the left. Next, bend and straighten one knee, then the other, and do some squats. Place your feet wide apart and shift your weight first onto one leg, then the other. In warming up you are rehearsing the moves you will be doing when you garden. If you have any pain when doing any of these motions, stop! Always check with your doctor if you are unsure about any particular activity.

Gardening requires a lot of up and down motion, which means doing a lot of squats! You will also do squats when you are lifting pots, bags of potting soil, etc. (You may review the previous blog posting on how to do a squat properly by clicking here.) The important precautions to remember when you squat are to keep your knees behind your toes and to keep your hips higher than your knees.

When you are lifting a heavy object, keep your navel pulled inward toward your spine to help support your back. Let your legs, hips and abdominals do some of the work when you are doing heavy lifting.

Pulling weeds and planting can be done in a wide lunge position, as shown in the photo. Again, keep your knees behind your toes! With your feet far apart, you can shift your weight from one leg to the other as you work in a wide area. When you rise up from this position, you are doing a squat but with a wide stance. Be sure to keep your knees and toes on each leg pointed in the same direction. You do not want to plant your foot (No pun intended!) and then twist your leg! This could cause injury to your knee.

The wide stance also applies when raking or digging. Have one foot out to the front and one foot in back and shift your weight between your feet as you rake and move along the area you are working.

It is important to keep your spine long, not curling up, since this brings on low-back pain.

Thankfully there are many accessories that make gardening more comfortable: from knee pads to benches, and raised garden boxes to allow you to get close to the soil. If you are sitting on a low bench, try bending over at the hips, not curling your spine. (Click here to review the forward fold.) Again, the idea is to protect your back.

Take a break every now and then and straighten up or walk around. When you are finished, stretch. Move your arms to the front and round your shoulders forward, then make your arms wide and squeeze your shoulder blades toward each other. To stretch your shoulder, bring one arm across the front of your body and hold.

Repeat with the other arm. If your legs can feel the work you’ve done, you can do some quad stretches, found here. You may also want to lie on your back and gently draw one knee in toward you and hold for a low back stretch. Repeat with the other knee.

Gardening is an example of how the Length and Strength exercises carry over to daily life. Taking the time to do some warm-ups and stretches, and following these precautions should make your gardening hobby and yard chores safe and more enjoyable.

Photo credits: public-domain-image.com, realsimple.com

Pressed Down

Pressed down, packed in, heaped up to over-flowing. That’s how Jesus described what we will receive when we give. (Luke 6:38) This is radical giving: it’s giving without a thought of getting anything in return; lending and knowing the borrower won’t ever pay you back; doing a favor and not keeping track of whether your friend does one for you; hugging and feeling only the stiff coolness of the person unable to appreciate or return your sign of love. This is the extreme love that Jesus taught. It sets Jesus’ followers apart from mere customs and good manners. After all, Jesus said, “even sinners love those who love them.” (Luke 6:32) Loving the un-loveable, lending to the very poor, and having compassion is the giving that Jesus was talking about. Believers who call Jesus “Lord” love that way, showing that they are “sons of the Most High.” (Luke 6:35) They are displaying the character of God.

“Give, and it will be given to you. They will pour into your lap a good measure – pressed down, shaken together, and running over. For by your standard of measure it will be measured to you in return,” Jesus stated in Luke 6:38. But Jesus already said in verses 30 and 35 that we’re not to expect anything in return when we give. So our “standard of measure” perhaps would not be the number of bags of groceries or clothing donated, how many hours you volunteer, the number of rides given, or the size of a check. What if we look at what we have already received from God and make these our “standard of measure”: mercy, faith, love, compassion, hope, blessings, eternal life? These could be our unit of measure when we give to others. God spared nothing for us. He even gave His Son, Jesus, for the forgiveness of our sins. “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) There isn’t even a way to measure all that God has given to us.

So when we give, we don’t use a worldly measuring cup, but an eternal one. Mercy, compassion, forgiveness, love. These are given to us by God in infinite supply, heaped up, pressed down, overflowing (verse 38), hoping, bearing, believing, and enduring all things. (1 Corinthians 13:7) Think of these heavenly standards of measure as we get closer to Easter, when God showed His immense love to us in the giving of His Son, Jesus.

Give, and it will be given to you. They will pour into your lap a good measure – pressed down, shaken together, and running over. For by your standard of measure it will be measured to you in return. Luke 6:38

Now, let’s think about “pressing down…”

Last week we learned the “Incline” (Click here to review.) and this week we will again be lying on the floor, with the emphasis on “pressing down” the muscles in your midsection. This is a very safe way to strengthen the abdominals because it does not require flexing your spine. (Do check with your physician whenever you start an exercise program or if you have questions about whether an exercise is appropriate for you.)

Lie on a mat or carpet with your knees bent and your feet flat on the floor directly below your knees. (You may place your feet a little farther out if it is difficult to bend your knees to that angle.) Your legs should be hip-width apart and your knees should point toward the ceiling. Rest your arms on the floor at your sides. Take a couple of breaths and pull your shoulders downward, away from your ears.

Now pull your navel downward into the mat. Press your spine (including the small of your back) into the mat as well, as if you were lying on moist sand (Pretend it is low tide.) and want to make an imprint of your body in the sand. The rest of your body does not move. Exhale as you press down and pull your navel in, activating your abdominal muscles and flattening your belly. Hold this for five seconds and then release. You may repeat a couple more times when first starting and build up to ten or 12 “reps.” Remember to keep your shoulders relaxed and your knees pointing toward the ceiling.

The second part will add some challenge. This time, while you are pressing down with your abdominals and spine, lift one foot (keeping the knee bent) just one inch from the floor and let it hover there while you count to five. (See the photo.) Then slowly lower that foot and repeat with the other one. This does not appear to be difficult, but if you hold your navel in and press your spine into the floor, you will definitely feel your abdominals working!

This one may be done every day, but at least three times per week. For variety, do it before or after the Incline (Click here to review from last week.) You may also do a Pelvic Floor Exercise or “Kegel” while pressing down.

This is another simple exercise that can be done anywhere (including the beach!) and does wonders for strengthening your core. This will improve your length and strength!

Incline...

Make your ear attentive to wisdom, Incline your heart to understanding……Then you will discern the fear of the Lord And discover the knowledge of God. Proverbs 2:2,5

“Make your ear attentive to wisdom, Incline your heart to understanding.” Since we are going to “incline” in this week’s exercise, these words from Proverbs 2:2 caught my eye. The Hebrew word for “heart” can sometimes be translated as “mind” or “intelligence,” and Proverbs 2 is about understanding God better.

The surrounding verses in Proverbs 2 are a series of “if” clauses. If you “receive my words and treasure my commands within you”, if you cry out for understanding and search for it as you would for valuable treasure, then you will “discern the fear of the Lord and Discover the knowledge of God.” (Proverbs 2:1, 3-5). “Receiving my words” means taking time to read and soak up and meditate on scripture verses (an excellent habit to start during Lent) and asking God to help you understand and apply them to your life situation. Verse four likens this pursuit to seeking for silver. If you had lost a silver bracelet, you wouldn’t give a cursory look and then give up. You would do a thorough search and not stop until you found it. We should have the same dedication and seriousness when “receiving” God’s Word.

Proverbs says that the reward for this search is knowledge of God. Paul, who, prior to becoming an apostle of Jesus Christ, was rich in worldly knowledge, position and opportunity, certainly valued knowing God through Jesus. Paul stated, “I count all things to be loss in view of the surpassing value of knowing Christ Jesus my Lord.” (Philippians 3:8a) In the New Testament, Jesus is referred to as God’s wisdom: “But by His doing you are in Christ Jesus, who became to us wisdom from God, and righteousness and sanctification, and redemption.” (1 Corinthians 1:30) Knowing Jesus is the key. By itself, studying the scriptures does not result in eternal life. Believing in Jesus Christ does. “This is eternal life, that they may know You, the only true God, and Jesus Christ whom You have sent.” (John 17:3)

Soaking up and treasuring words in the Bible lead to faith in Jesus Christ, God’s Son, and to understanding the fear of the Lord. (Proverbs 2:5) This fear is not a feeling of being “scared.” The fear of the Lord is reverence and awe, a mixture of honor and respect for God. These verses promise that we will better understand God’s greatness, sovereignty, His mighty power, His compassion and love in sending His Son to die on the cross to give new life to you and me. (John 3:16) This knowledge of God leads to awe and reverence, to worship and praise, and to life lived with a new purpose. (2 Corinthians 5:15)During Lent, spend time in God’s Word. On Easter Day, the “Alleluias” will be heart-felt.

Now, to incline your body…

This week’s exercise- the “Incline”- is great for multi-tasking because it covers several areas: the hips, legs, back and abdominals. It strengthens your core (which helps your balance) and makes you aware of what each of your body parts are doing. Plus, you can do it lying on the floor. With all these advantages, let’s get started right away!

Lie on a mat or carpet with your knees bent and your feet flat on the floor directly below your knees. (You may place your feet a little farther out if it is difficult to bend your knees to that angle.) Your legs should be hip-width apart and your knees should point toward the ceiling. Rest your arms on the floor at your sides and maintain the natural curvature of your spine. Take a couple of breaths and pull your shoulders downward, away from your ears.

Now slowly lift your hips upward off of the mat, keeping your hips level as you do this. Only lift your hips to a comfortable height. (Remember, you do not want any pain. If you have pain, stop!) You will feel the muscles in your back, the front of your thighs, and abdominal area at work.

Hold here and keep breathing normally. Squeeze your gluts (buttocks) and at the same time pull your navel inward toward your spine. (See the photo at right.) Keep your shoulders on the floor and maintain the normal curvature in your back (so it does not arch).

Hold this incline position for two good breaths and then slowly lower your hips back down to the mat. You may repeat this one or two times when you are starting and build up to ten “reps.” The Incline (also known as the “Bridge”) can be done every day. Remember to check with your healthcare provider before beginning any exercise program!

Here are some extra options to add variety and challenge: While holding your hips in the upper position, do some Pelvic Floor Exercises (“Kegels”). To add challenge to your core, you may extend one leg and hold (The hard part is to keep your hips level!), then return your foot to the mat. Repeat with the other leg. When you are lowering your hips, another method is to ease down gradually – one vertebra at a time. Pretend your spine is a string of pearls and you are lowering the string into a jewelry box one pearl at a time.

Once you master the technique, you can do this one while on the phone, watching tv, or just while resting your eyes. Doing the “Incline” will produce length and strength in the essential areas of your body!

Photos: Theen..'s photostream, health.lilithezine.com creative commons

Fall Prevention

Over-confidence. Self-reliance. We see this in Jesus’ disciples. They were missing something (or someone) without whom they would easily fall away, or stumble. Let’s examine what was going on.

First, they tried to cast out a demon from a spirit-possessed young boy, but were unsuccessful. (Mark 9:17-18 Peter, James and John were not included in this effort, however.) “This one cannot come out by anything but prayer,” Jesus told them. (Mark 9:29) Oops! We don’t know with certainty whether or not the disciples had prayed before trying to cast out the demon, but possibly they forgot. On top of that, they may have felt out-shined by someone else - not one of Jesus’ disciples - who was successfully casting out demons in Jesus’ name. (Mark 9 :38-39)

Then, on the way to Capernaum, Jesus asked His disciples what they had been discussing (Mark 9:33-34) Jesus knew full well that they had been talking about which of them was the greatest. “Whoever wants to be first, shall be last and servant of all,” Jesus told them. (Mark 9:35) Oh, oh! Another boo-boo. Greatness in the kingdom of heaven meant something other than what the disciples thought.

Now, Peter wants to show Jesus how loyal he will be. After the Passover meal, Jesus tells the disciples they will all fall away because of Him. (Matthew 26:31) But Peter fervently insists that, even though the others may fall away, he would not! What boldness on Peter’s part! Jesus knew how wrong Peter was and predicted that Peter would deny Him three times that very night. Even so, Peter adheres to his conviction “Even if I have to die with you I will not deny you,” (Matthew 26:35) - another example of over-confidence at its height.

Well, all the disciples did scatter in fear as soon as Jesus was seized by the chief priests and elders in the Garden of Gethsemane. Peter’s and the other disciples’ determination, self-confidence and belief in what they could do, even in the most trying circumstances, had failed them. The human frailties that we all possess had taken control. And this weakness of human flesh - the part of us that tends to sin (for example pride, self-centeredness, relying on self rather than God) – will prevail every time. That is, without the upholding, unmatchable power of the Holy Spirit living within those who believe in Jesus.

Jesus said He would send the Holy Spirit to help, guide, counsel, and bring to mind His teachings. (John 14:16-17, John 16:7-8) The Holy Spirit is who enabled the disciples to preach boldly, cast out demons, and heal the sick in the weeks and months after Jesus’ resurrection (described in the book of Acts). And it is the Holy Spirit living in the believers - those who believe that Jesus is God’s Son and that He died on the cross to remove the guilt of sin and came alive again - who seals (Ephesians 1:13), convicts, and enables (Acts 1:8) those who love Jesus to love others. Without the Holy Spirit, we all stumble and fall. The good news is that even when we stumble and fall, we have an advocate in heaven pleading our case before God . (1 John 2:1) Peter was restored after he fell, and so are you if you believe in Jesus. Take comfort in this fact, and let your confidence be in Jesus Christ.

And if anyone sins, we have an Advocate with the Father, Jesus Christ the righteous; and He Himself is the propitiation for our sins; and not for ours only, but also for those of the whole world. 1 John 2:1b-2

Now, let’s take a look at the physical aspects of falling.

Certainly one of the top concerns we have as we advance in years is falling. Among people who are 65 years of age or older, one in three will fall each year. Roughly a quarter of the people who fall have moderate to severe injuries. So fall prevention is a very worthwhile investment of your time. There are a number of factors contributing to falls (Click here to see them.) and most falls have more than one cause. One of the factors is poor balance and today we will work on improving your balance.

Balance is one of those skills that declines over the years, but the good news is that with practice, you can improve it! Here are some simple exercises you can do anywhere to train yourself to better balance. We will start with the safest and progress to more challenging moves (or I should say, “stands”). Always check with your doctor before beginning any new set of exercises.

First, you will want to look at your alignment. Trying to balance yourself without proper alignment would be like trying to build a tower of blocks off-center. ( Click here if you would like to review the post on alignment.) Proper alignment means ears over shoulders over hips and you will want to maintain that throughout your balance practice (and preferably, throughout year day!). You will then go through the balance progression, starting with a position you are able to maintain, and then moving on to the next level of challenge.

We will begin with feet shoulder-width apart, the most stable position. Hold onto a counter or wall for safety if you need to. Then progress to holding on with one hand, then one finger, then no hands. Next, try closing your eyes and count to 10. Then, with eyes open, bring your arms out to the sides, then place your hands on your hips, then cross your arms over your chest. Then bring them over your shoulders. (You can use this same progression with your arms for the next positions with your legs.) Focus on a point in front of you, with your chin level. Keep your alignment straight, pull in your abdominal muscles, and breathe!

Next, we will go to the half-tandem stand with your feet. (See the photo at right.)

Hold on at first for safety, and then progress through the same arm positions described above. After you master the half-tandem (including with your eyes closed!), move to the tandem stand. (See the next photo.)

Pretend you are on a balance beam! This may be a challenge, especially with your eyes closed, but you can feel your core working. If you are a water-exercise fan, try this one in the shallow water, particularly when a lot of people are actively moving around you.

After you have mastered the tandem stand, try standing on one foot: Start with your hip turned out slightly and the sole of your other foot against your ankle, as in the photo on the left. Then you can move your foot upwards and rest it on the inner lower leg. (See photo at right.)

Hold for 10 seconds and work up to 30 seconds. For more of a challenge, hold your leg out to the side, or try drawing sideways figure eights in the air in front of you. This is an excellent balance challenge, particularly with your eyes closed and your arms overhead! Don’t forget to stand on the other leg too. You can do some foot circles when you are finished.

Balance exercises may be done every day, but at least three times per week. Work at whatever level is a challenge for you. It won’t be long before you notice improvement. Practicing balance will go a long way toward preventing a fall, and will help your length and strength as well!

Photo credits: biblevisuals.org, derewin.co.cc from Creative Commons, and L.E. Lang collection.

Factors Contributing to Falls

Poor balance
Impaired vision
Dizziness due to medication, dehydration, sudden drop in blood pressure with position changes.
Medication: Various over-the-counter and prescription medicines may cause changes in blood pressure, heart rate and muscle contractibility, and may cause fatigue, or slow reaction time.
Muscle weakness in the legs and core due to disuse, loss of muscle mass resulting from aging, or poor nutrition.
Decreased flexibility which inhibits normal gait.
Posture changes which can affect vision and balance.
Slower reaction time due to aging.
Hearing loss (inability to detect sources of sound).
Loss of perception in the feet.
Fear of falling which leads to reduced activity, poor balance, weakness, and reduced strength and range of motion.
Hazards in the environment such as unstable rugs, irregularities in the floor or pavement surface, poor lighting, unstable footwear, debris in the walking path, loose clothing which catches on a doorknob, etc., lack of grab bars or railings, uneven steps or poorly marked edges of steps on stairways.
Most falls are caused by more than one factor. Take action to prevent falls in your home area, review side effects of medication, and do strength training and balance practice as allowed by your physician. Click here for exercises to improve your balance.