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.

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!

Never Too Late: Keep Your Golden Years from Being Rusty (Part 1)

September 30, 2016

A special thank you to my student Dora, 94 years old!

Our next mind-body series is a routine designed for people who are 80 years old and older. Encourage your parents and grandparents to practice this routine with you, if they are able to still do it. If you are someone 80 years old or older reading this series, then great! Convince one of your children or grandchildren to help you along with the exercises and practice with you.

Exercising and staying healthy together will make you both closer, and will also help you master this smaller range of my mind-body prescriptions and techniques. By keeping to a simple mind-body routine every day, both the your physical and mental quality of life, and the quality of life of the people practicing with you, will improve tremendously.

Here are images and links to the first two exercises:

Calf Stretch and Arm Strengthening

Start with stretching the calf by leaning forward. You can use a walker like in the photo, or a high counter-top, or a couch. Whatever is available and sturdy. Keep the heels firmly on the ground. Hold the stretch for 30 to 60 seconds. While holding the stretch, breathe deep and focus your mind on the breath. Not only will you stretch your calf and hamstrings muscles, but you (or your student) will also strength their arms while holding the posture.

Throughout all of the exercises, make sure that any support you and your student are using is stable and won't move at all.

Calf, Hamstring, and Lower Back Stretch

By leaning forward (see below: Picture 1), and adjusting the height under the balls of your feet with something like a book, step, or other tool (see below: Picture 2), you can achieve a nice stretch in a few groups of muscles. First, your calves will get a nice stretch. Second, your hamstrings will stretch, these are usually the tightest muscles in the body. And third, the lower back will stretch, sometimes even going up to your middle back, neck, shoulders, and arms (see below: Picture 3).

Hold the stretch between 30 to 60 seconds. Breathe deep while holding the stretch and focus your mind on the breath. Work on relaxing your shoulders and your face as well.

As you can see, from the pictures, you can do these exercises at any age. Dora was 94 at the time we shot these photos! By practicing this routine 10 to 20 minutes every day, you will see great results in your quality of life. I recommend that you use it to help someone important to you who is older, like a parent or grandparent. My modified mind-body techniques utilize any available prop or tool to achieve the "Principle of 80% Effort" in your personal physical ability.

Within 2 to 3 weeks you will experience improved range of motion, strength, and flexibility, which helps in preventing falls, or falling more safely when one does fall. You will also experience increases in muscle mass and bone density from the resistance techniques (coming soon!). This can also help with chronic pain and joint issues, such as arthritis.

As always, the deep breathing and emptying of your mind will improve your energy and help you sleep better, concentrate better, and perhaps even prevent dementia. Make this part of your life the "Golden Years" and not the "Rusty Years."

Don’t forget to take every precaution for keeping the individual safe from falling. Better safe than sorry!

That's all for this week! We have plenty more great exercise guides for 80+ year olds coming up. If you know someone who is elderly that is committed to living healthy, or should commit to living healthy, please share!

Happy Stretching!

New Study on Tai Chi and Osteoarthritis of the Knee

September 23, 2016

Knee osteoarthritis is a painful, chronic disability. Currently, there are very few effective methods for treating the symptoms, and virtually no remedies available for treating the root causes of the condition or improving longterm pain levels and knee function. Previous studies that I have helped develop, and other studies from around the world, suggest that Tai Chi could be an effective way of improving the lives and reducing the symptoms of knee osteoarthritis patients.

Until recently, no trials have directly compared Tai Chi to other therapies for knee osteoarthritis. But, I am excited to announce that I helped develop a study that does exactly that, and it was published in the Annals of Internal Medicine Journal!

The study, titled Comparative Effectiveness of Tai Chi Versus Physical Therapy for Knee Osteoarthritis: A Randomized Trial, examines the effectiveness of Tai Chi versus standard physical therapy as a treatment for knee osteoarthritis in a 52 week, single-blind, randomized trial.

To read the scientific abstract in full, click here.

204 participants (who averaged 60 years old) took part in the study. 70% were women and 30% were men, and all of them suffered from osteoarthritis of the knee. Each participant was put into one of two groups: one group did Tai Chi regularly for the duration of the study, and the other group did physical therapy.

At the end of the trial, both groups showed significant improvement in their symptoms. That’s good news, because it means that both Tai Chi and physical therapy work! However, the participants that did Tai Chi also reported a significant decrease in their feelings of depression, and felt that the physical part of their quality of life had improved dramatically.

Overall, this study did not prove that Tai Chi is better for your knee osteoarthritis than regular physical therapy, but it does provide evidence for the body AND mind benefits of a Tai Chi practice.

After all, why just have less pain when you can also feel happier and have a higher quality of life with the same amount of effort?

Again, if you would like to read the full study abstract, you can find it here.

I also want to give a big thank you (and congratulations) to all of my co-authors who worked hard to make this study happen. One more important study bringing the mind-body world and the world of science together.

Happy Stretching!

Achieving Physical and Mental Balance: The Complete Series

September 9, 2016

Hello mind-body students! This week we are going to organize all of the exercises you've seen from the last seven posts into one easy-to-reference workout post. Next week we will be moving on to new material. Until then, here is my mind-body prescription for Achieving Physical and Mental Balance.

Complete Mind-Body Prescription for Achieving Physical and Mental Balance

Part 1: Flexibility

Hamstrings - Do the "Vitamin-H" stretch 3 times during the day, for 3 minutes each time.
Calves - Loosen your calf muscles with these stretches or these stretches. Twice a day, 3 minutes each.
Quads - Continue to relax the leg muscles with this stretch, or the heron stretch, if you know it. Twice a day for 2-3 minutes.
Hip Extension - Finally, use this new stretch video to learn the "flamingo" stretch for the hips. This stretch should be done twice a day for 2 minutes on each leg.
Outer Hip Stretch - People always forget this one! Do this stretch (either on a chair or on the floor) 2 times per day, for 3 minutes on each side.
Chair Twists - A great movement for releasing tension in your back and taking pressure off your organs. This one should be done 2 times a day for 2 minutes to each side.
The Rainbow Stretch - Try to keep your arm unbent while you do this one. 2 times a day, 2 minutes for each arm.
The 5 Musketeers - This is our new exercise for the week. You may have seen three musketeers in a previous video, but this new one has more information and a better angle to see the correct form. Go through all the positions 2 times a day, for 2 minutes in each. That's a total of 10 minutes, 2 times a day.

Part 2: Strength

Up and Down - The key to this exercise, which helps to build bone density better than just about any other exercise, is to remember that there are two sets that you need to do. First with your legs apart, and then with your legs together. Build up to 30 repetitions of each kind, 3 to 4 times per week.
Sit Ups - Begin with this exercise on a chair if you need to, and then work down to the floor version of the sit ups over time. Build up to 30 repetitions, once every other day.
This new technique will help strengthen your calves, the muscles that sit at the back of your knees and stretch all the way to the bottom of your feet. This muscle pair is incredible important for stability while walking, climbing stairs, going uphill, and more. It's time to lift those heels off the ground! Build up to 30 repetitions every other day.
Wall Push-ups - you should all know this one by now. Remember that there are two sets, one with elbows in, and one with elbows out. Build up to 30 of each type every other day.

Part 3: Experiencing your Mass/Weight

Stand on One Leg - The easiest way to simulate being off-balance is by standing on one leg. We all have a different level of balance when we start off, so you may be able to do this easily, or you may need a lot of support to keep yourself up. Start wherever is safest for you, and work your way to the free-standing version of the exercise. Do this for 1 minute on each leg, twice a day. (See the video below).
Duck Walk - This funny-looking exercise is about controlling your center of gravity and your balance as you get lower to the ground. It also builds leg strength while you do it. Do 50 steps twice a day, and try to move lower over time.
Tai Chi Walk - This exercise might remind you of the duck walk, but it has a very different "feel" when you do it. Where the duck walk uses small leg movements and strains a lot of your quad muscles, Tai Chi walking (also called "The 50 Steps") requires big, exaggerated movements that activate more stabilizer muscles. Both are necessary for great balance. Move lower and perform the walk slower over time as you improve. You should do 50 steps a day.
Moving Down to the Floor and Back Up Safely - Lastly, we are going to practice actually going to the ground and getting back up in a safe and controlled manner. This is not supposed to be done quickly, but it does need to be repeated many times to imprint this reaction into your brain. Once you have done it enough, you'll automatically fall more safely than before. Do this ten times a day, alternating the side that you support yourself with.

Bonus Exercise: Rolling

You can aim for ten rolls every other day. It is very important to keep good form while you practice rolling so you don't hurt your neck, back, or other joints. If you feel yourself losing good form, then take a break. The purpose of these rolls is to create a pattern in your body that you can use unconsciously when you are falling. If you repeatedly do rolls with bad form, then when you fall you will probably have bad form then too

That's it for this week!

Happy Stretching!