Rami's Blog

Like the Yin-Yang, Eastern Martial Arts and Western medicine are two halves of a whole. My mission is to preserve the ancient mind-body tools and pass them on to you.

The Complete Mind-Body Workout for People 70+

December 2, 2016

Hey mind-body students! Welcome back to the blog. This week, we are combining all of the "Never Too Late" workouts into one convenient post so you can simply use this post as your reference when performing these exercises, or sharing them with your loved ones who are 70 years old or older.

The Complete Mind-Body Workout for People 70+

Exercise 1 & 2: Calf Stretch and Arm Strengthening, plus Hamstring and Lower Back Stretch.

First we stabilize and stretch the muscles closest to the floor so you can minimize the chance of falls right from the beginning. The second stretch also lets you relax a little bit and can even help the upper back.

Exercise 3: Outer Hip Stretch.

This stretch helps to create much more flexibility in the hips, which means better balance everywhere. The hips are the source of all powerful movement in the body, and healthy hips create healthy movement.

Exercise 4: Front Tai Chi Stance.

This technique improves your ability to stand freely, using some support from the wall. It also helps you handle different amounts of weight on each leg, which improves walking ability.

Exercise 5: Up and Down Like the Moon and the Sun.

This is a great quad and hamstring strengthening exercise. Increase bone density and muscle mass at the same time!

Exercise 6: Lower Back and Neck Stretch.

This is a nice relaxing stretch to do after the tougher strengthening exercises. It targets your back and neck, which are of key importance for healthy posture.

Exercise 7: Vitamin H.

Do the variation that is safest and most effective for you. And make sure the walker, table, or chair that you are using to stabilize yourself is well secured and not going to slip.

Exercise 8: Supported Tai Chi Walk.

This exercise might be easiest to do in your kitchen, around a table, or somewhere in your house where there is a lot of horizon railings and support. If you have someone helping you, have them find a good place for you to do this exercise and then spot you in case you need to take a break and sit down.

Exercise 9: Assisted Flamingo Stretch.

Use this exercise to get a good stretch in the glutes, quads, and hamstrings. If you have help, have your helper adjust the height of your foot support so that you are at the perfect amount of stretch.

Exercise 10: Assisted Standing Quad Stretch.

The final exercise follows the second to last exercise very easily. Simply have your helper adjusted the height of the foot support, then you turn around and lift your foot backwards to rest at the correct height. Make sure you have support for your arms and upper body here too!

Another great big thank you to my student in all of the photos, Dora! She is pictured here at 94 years old! Can you believe it? That's proof that it really is never too late.

Don't forget that I have a seminar at Yang's Fitness Center in Andover, MA this weekend! Check out the details here and come join us for a great day of mind-body practice from noon to 3pm!

Also, I want to remind you of Cancer Wellness TV, the online resource center for cancer health that I helped to found. If you are looking for a good cause to donate to during the holidays, or as a gift to give in someone's honor, I highly recommend a donation to Cancer Wellness TV. All the funds go to keeping the website running, and free for everyone.

Thanks you, and Happy Stretching!

Never Too Late: Keep Your Golden Years from Being Rusty, Part 7

November 11, 2016

For the previous entries in the series, click here: Part 1, Part 2, Part 3, Part 4, Part 5, and Part 6.

Welcome back mind-body students! This week we have another installment of our elderly workout series. This time, it's an assisted form of the Tai Chi Walk (also called "The 50 Steps").

The difference with this version of the exercise is twofold: first, you will have something with you at all times to stabilize yourself using your arms. This could be a walker, a countertop, a table, or anything you can hold onto while you are walking. Second, unlike the Tai Chi Walk, we are not interested in maximum extension of the legs. Instead, we are looking to take healthy steps that focus on proper walking technique.

Again, don't bring the knees up or stretch the legs out. We are simply looking for healthy, correctly-aligned steps. This means: feet aiming forward at all times (not going out to the sides), correct weight distribution as you roll from the back of the foot to the front of the foot, lifting each foot completely off the ground and not dragging them, and keeping each step big and full as opposed to shuffling or taking baby steps.

Notice the lifted sole of the foot, toes pointed slightly upward. First touching on the heel.

Roll the foot forward onto the outer-ball and then inner-ball in quick succession.

See if you can get to 50 mindful, correctly-aligned steps each day. Start with 15 or 20, and work your way up over time. Breath deeply while you do them, and do them slowly at first to maintain good alignment. Ideally, you will reach the point where you can walk more swiftly and with more agility, because your stability and balance will have improved.

Happy Stretching!

I still have one more seminar at Yang's Fitness Center in Andover, MA before the end of the year! Check out the details here and then come join us for a great day of mind-body practice on Sunday, December 4th!

Never Too Late: Keep Your Golden Years from Being Rusty, Part 6

November 4, 2016

For the previous entries in the series, click here: Part 1, Part 2, Part 3, Part 4, and Part 5.

This week's exercise is the Vitamin H stretch in a modified form for those who have stability issues, or are over 70 years old. You'll find this stretch very similar to the calf, hamstring, and lower back stretch we did in Part 1, but there are some key differences I want to point out.

First and foremost, this stretch does not hit the calves as much (because your feet should be flat on the floor), and has a greater focus on the lower back.

Second, this exercise must be done much more gradually, because your center of gravity is further away from your feet than in the previous exercises. You will see that I have designed three variations of this stretch to meet whatever your stability needs are.

Variation 1: Lean over your secured walker, above a chair.

This is the version of the exercise that uses the most stability aid, and is the least intense. All we are trying to do here is get the student used to the feeling of moving their center of gravity forward.

First, the student should get into a comfortable sitting position on a sturdy chair. Then, their walker, or a desk, or another chair should be placed in front of them, close enough for them to grab hold of an stand up comfortably with. Next, while standing, they should lean over their walker, stabilizing their body with their arms and legs.

They should lean over only as far as is comfortable, and only for as long as they feel they are stable. If they ever get dizzy or lose balance, they should immediately sit back in the chair.

Work your way up to holding the position for 30 seconds, then a minute, then two minutes. Also work on bending more in the lower back and less in the upper back or neck.

Variation 2: Vitamin H without a chair, focusing on the hamstrings.

Once the first variation has become too easy, and the student is feeling nice and stable, they can move on to the second variation of the Vitamin H stretch. In this version, the student takes the same forward position, but without having a chair. You could always keep the chair behind the student, just in case, but the goal is to be able to hold the position for 2-4 minutes without needing to rest and sit down frequently.

The key internal difference for performing this version of the position is to focus on the proper pelvic rotation. We are trying to further stretch the hamstrings (and eventually lower back) with this version of the stretch. As you hold the position over the walker, you should be working to tilt your belly toward the floor, and your sitting bones up toward the ceiling. This will create an immediate stretching feelings that goes all the way down the back of the leg to the knee.

Be sure to keep your knees straight the whole time! If you have to bend your knees, it means you are leaning over too much. Back off until you are going at my Rule of 80%.

Variation 3: Full bend using the wall to support.

So, you've mastered both previous versions of the Vitamin H stretch. Wonderful! Now you are ready to be in the full stretch. To accomplish this, you will use a wall (to prevent falling backwards) and stand facing away from it with your walker or chair and a pillow in front of you. Make sure your feet are about 6-12 inches away from the wall, but kept close together.

Next, lean forward and push your butt backward (without bending your knees), until your butt touches the supporting wall. With that as support, lean forward more, until you are able to rest your head and your arms on your walker or chair, using pillows or folded blankets for comfort. This should give you a further stretch in your lower back than the previous variations have allowed you to achieve.

Make sure you are rotating your hips just like in variation 2, and keep your feet planted firmly on the ground. Also, secure your walker to make sure it will not slip or slide as you lean on it.

Finally, you can come out of the stretch by pushing up off your walker or chair with your arms, still using the wall to lean against and stabilize yourself. Then, once you are upright, you can slowly shuffle your feet backward toward the wall until they are fully underneath you, and you can move around normally.

Do this stretch for 2 minutes, 3-5 times per day. And always breath deeply!

Happy Stretching!

P.S. Don't forget about my seminar this weekend (November 6th) at Yang's Fitness Center in Andover, MA! Check out the details here!

I hope to see many of you there!

Never Too Late: Keep Your Golden Years from Being Rusty, Part 4

October 21, 2016

For the previous entries in the series, click here: Part 1, Part 2, and Part 3.

Many people may think, "Hey Rami, how can you expect 70, 80, or even 90 year-olds to do strengthening exercises? They should not be exerting themselves, they are too old."

But it is actually more dangerous for the elderly to stop exerting themselves completely, because low muscle use leads to decreasing bone density. Decreased bone density means a higher likelihood of bone breaks, fractures, and bad fall injuries. It is especially prevalent in older women, and therefore especially important for women to maintain a strengthening routine.

Up and Down Like the Moon and the Sun

You have probably seen this exercise on my blog a dozen times by now. But I cannot stress enough how important it is. Maintaining and strengthening the major leg muscles is key to a high quality of life and greater mobility.

When you exercise the muscle groups in the legs (or any muscle group, but the legs especially because they are so large), your body releases important hormones that lead to muscle growth, and an increase in bone density. Essentially, your body notices how much work it has been doing, and says, "I have to grow and build myself to be stronger everywhere."

Doing this exercise doesn't just help the leg muscles and bones, it helps your whole body be stronger and more stable. So here is how to do it for mind-body students age 70 and older:

First, sit on an object which is at an angle higher than 90 degrees to make moving up and own as easy as possible. For example, you could use a sturdy, flat chair with a pillow or two added onto the seat. Then, use a walker or any other stable object to help yourself move up and down, using mostly your legs, and helping with your hands. The object is also to make sure the individual is safe. (See Picture 1, below).

Start with 3 to 5 repetitions up and down, and over time build up to 20 repetitions. After a few months you can start doing 20 times, up and down, with legs apart, AND 20 times, up and down, with legs together. (See Picture 2, above)

Inhale on the way down and exhale on the way up. Keep a smile on your face too!

Happy Stretching!

Never Too Late: Keep Your Golden Years From Being Rusty, Part 3

October 14, 2016

Click on Part 1 and Part 2 if you haven't read those yet!

This week on the Never Too Late series, we're giving you another workout for the leg muscles. You might be thinking, "Boy, there sure are a lot of exercises for the legs in this series." And you are right! There are a lot of leg exercises because your legs are like the roots of a tree: it doesn't matter how strong the branches are if the tree can't keep itself from falling over.

That's why exercise routines for those in their 70s, 80s, and 90s+ need to begin with leg and stability exercises. The most important thing is to develop stability and mobility, which are based in the legs.

So, this week we are showing you a move we call "Front Stance" in Tai Chi.

Front Tai Chi Stance

To do this stretch, stand about one and a half feet away from the wall, and then step forward with one leg, keeping both knees straight. Then, lean the torso over the forward leg and support your torso and head against the wall with your arms. Alternatively, you could start close to the wall, place your hands and head in the correct position first, and then step backwards until you experience the stretch.

Practicing the Front Tai Chi Stance will stretch the calf and hamstring of the back leg, as well as build strength in the front leg. By leaning on the wall with your arms, you will stretch the lower back, shoulders, and neck. (See below: Picture 1)

Make sure you keep the pelvis in proper alignment and not tilted to either side. (See below: Picture 2)

Keep the feet shoulder width apart (not like standing on a tight rope). Keep the toes pointing forward. (See below: Picture 3)

Hold the stretch for 30 to 60 seconds on each side (switch which leg is forward and which is backward). Breath deep while holding the stretch, and focus your mind on the breath.

That's all for this week! Next week we continue the series with another exercise!

Happy Stretching!

Never Too Late: Keep Your Golden Years From Being Rusty (Part 2)

October 7, 2016

I hope you enjoyed last week's introduction to our series about mind-body health for people who are in their 70s, 80s, 90s, or simply have mobility or flexibility issues. This week, we present another exercise to add to the routine as you are practicing it.

There are a lot of ways you can do this stretch! Choose the specific posture that works for you.

Outer Hip Stretch

The outer hip stretch is very important for increasing the range of motion in the hips and legs. This improves your ability to walk, and is especially important in preventing falls and lower back problems.

The most advanced way to do this stretch is to simply put one leg on top of the other, grasping the top leg at the ankle with one's opposite arm. It is important to hold the ankle and not the top of the foot, or you might risk hurting the joint. (See: Picture 1).

If your leg is not able to lift this high (over the top of your other knee), then you need to modify the stretch by using any object, to make it easier for you until you are more flexible. For example, you can use a walker to support the leg, so that it is almost up over the knee, but doesn't require the person to strain themselves while completing the stretch. (See below: Pictures 2 & 3).

Picture 3: Front view. Click to enlarge!

For individuals that can put one leg on top of the other, but who have trouble with their knee pointing up, we can practice bringing the knee down over time. To do this, you can use a pillow or other object for support (and remember the principle of 80% effort from last time!).

In this case, less really is more. By letting the leg rest on the pillow, the muscles relax, and you can achieve better stretching results. (See below: Picture 4).

If you want to watch me describe this exercise (for people of any age), you can watch this video.

That's it for this week! Come back next week for even more exercises to do for people in their 70s, 80s, 90s, and maybe even 100s!

Happy Stretching!