Yellow Belt Lesson 3 – Strengthening the body

Objective:  practice the Inner Balance movements, practice simple self massage (acupressure) of the hands, ears, and feet, and describe the importance of maintaining strong muscles and body using resistance training.

Video content:

A. Movements – 15 minutes

Inner Balance Practice Session 2

  1. opening movement
  2. turn the waist
  3. bear
  4. peeping monkey
  5. bird
  6. supporting the sky
  7. walk on clouds
  8. kick the ball
  9. closing

B. Relaxation Techniques – 5 minutes

1. Self Massage – rub hands and ears (feet optional) (5 minutes)

Key Points of the Lesson

Today we begin our discussion on self massage and how we can improve our health by using acupressure and gentle massage.

We will also discuss the importance of maintaining strong muscles to do the activities we want to do. Muscle burns more calories than fat so maintaining muscle mass improves metabolism and is important for maintaining our weight.

Yellow Belt Healthy Lifestyle Discussion: Exercise

Summary of Session 3: Resistance and strength training

Suggest Activities

1. Discuss self massage – rub hands and ears.

Ask:  How did you like the self massage? How did it feel?

Discuss responses:  It helped me relax. My hands feel much better.

Ask: What are some of the benefits of self massage?

Discuss:

  • Feels good. Easy to do.
  • Relaxes sore spots (muscles, tendons, etc) in the body
  • Relaxes the body and improve blood flow to the muscles and organs and all parts of the body.
  • Stimulates energy and fluids to move in the body so health is improved

Ask:  Did you think it could be that easy to do acupressure?

Discuss:  Acupressure or self massage is an important technique in qigong.  Without memorizing where points are on the body, we can use some simple self massage techniques to stimulate key areas.
shutterstock_186030584In Western Reflexology and Chinese Medicine, the entire body is reflected in the hands, feet and ears. You can massage or stimulate the entire body by rubbing any one of those areas. You are stimulating a variety of acupressure points. Basically, you rub all over and then go back and rub the sore spots.  The sore spots will identify stuck areas that the rubbing can stimulate and open. Some people rub with their thumb, two fingers, or the palm.

Review key elements of self massage – rub hands and ears (feet optional) – rub all over and go back and rub the sore spots.

 

Rub Hands and Ears Instructions

On the hands, start at the wrist and work your way down the front and back of the hand. Rub the sides of the fingers. Lace the fingers and push the palms together. Squeeze the tips of the fingers at the nail base.  Make sure to do both hands.For the ears, rub all over the ear. Pull on the ear in all directions. Rub up and down in front of the ear, and in back of the ear. Rub the ears until they are hot, hot, hot. It actually feels wonderful.

Additional Information on massaging the feet: On the feet, divide the feet into three sections – toes, arch, and heel. Rotate each area. You can rotate your arch by holding your toes and heel and gently moving it.  Rub starting at the ankles, down the front and back of the feet.  The kidney one acupressure point is near the ball of the foot and feels wonderful when rubbed. Rub the toes, separating them and stretching them. Rub all over and then go back and rub the sore spots.

Foot rubs are wonderful to do for yourself, and really nice to have someone do for you.

Be sure to wash your hands after rubbing your feet!

 

 

 

Example of Points of Reflexology on the hand

1. Pituitary; 2. Neck; 3. Side of head and brain; 4. Top of head and brain; 5. Sinus; 6. Eye; 7. Eustachian tub;e 8. Ear; 9. Thyroid; 10. Lung; 11. Heart; 12. Solar Plexus; 13. Liver; 14. Spleen; 15. Stomach and pancreas; 16. Small Intestine; 17. Colon; 18. Bladder; 19. Ureter tube; 20. Kidney; 21. Adrenal; 22. Shoulder; 23. Ovary/testes; 24. Sciatic Nerve.

 

Note: you can find many other reflexology charts for the hands, feet, ears and face on the internet or in The Healer Within by Roger Janhke (book).

The foot reflexology starts with the head at the toes and the body progresses down the foot. Each foot is slightly different.

1. Head and brain 2. Pituitary and pineal glands 3. Throat and thyroid 4. Sinus 5. Eyes and ears 6. Shoulder 7. Heart 8. Lungs and thymus gland 9. Diaphragm and solar plexus 10. Stomach 11. Liver 12. Gall Bladder 13. Kidney 14. Adrenal gland 15. Spleen 16. Pancreas 17. Small intestine 18. Large intestine 19. Bladder 20. Sacrum and sciatic nerve

 

The ear reflexology looks like and upside down baby with the ear lobe as the head, arc as the spine, and inside of ear with the inner organs. 1.Endocrine glands and hormones 2. Head and brain 3. Neck 4. Upper and middle back 5. Lower back 6. Heart and thymus gland 7. Lungs 8. Stomach 9. Small intestine 10. Large intestine 11. Spleen 12. Liver 13. Kidney 14. Bladder 15. Nervous system 16. Eyes and face 17. Shoulders 18. Arm and elbow 19. Hand 20. Leg and knee

 

 

 

 

 

The pat the body exercise is also a simple form of massage with its gentle tapping of the body. It is very good for the lymph and immune systems as well.

 

2. Discuss the benefits of strengthen the body as we get older

Ask: why is it important to have strong muscles ?

Discuss:

Strong muscles allow us to do the activities we want to do. Even something as simple as sitting up in a chair requires strong muscles of the abdomen, back, and core.

Muscle burns more calories than fat so maintaining muscle mass improves metabolism and is important for maintaining our weight.

Muscles, tendons and joints generally lose some strength and flexibility as we age. Our body will tend to lose muscle mass as we get older as well. We must work to keep the muscle we have to stay healthy.

Our bones reach their maximum mass between ages 25 and 35. As we age, our bones shrink in size and density. One consequence is that we might become shorter. Gradual loss of density weakens our bones and makes them more susceptible to fracture. Activities that strengthen the muscles also strengthen the bones. We want to put stress (weight and movement) on the bones to keep them strong.

 

3.  Healthy Lifestyle Discussion: Resistance and strength training

Strength training with weights can add to the slow movement resistance training in the exercises. Maintaining muscle mass is important. Muscle burns more calories than fat and it helpful for promoting weight loss. Lean muscles can even help burn off belly fat by boosting our overall metabolism.

Ask: what have you heard about strength or resistance training?

Discuss: Muscle tissue, bone density, and strength and muscle power can decrease over time with age and sedentary lifestyle. Strength training is the most effective way to slow and possibly reverse much of this decline.

Benefits of strong muscles:

  • Strong muscles absorb oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac work and puts less strain on your heart.
  • Strong muscles are better at absorbing sugar in the blood and helping the body stay sensitive to insulin (which helps cells remove sugar from the blood). Strong muscles can help keep blood sugar levels in check, which in turn helps prevent or control type 2 diabetes and is good for the heart.
  • Strong muscles help weight control. Muscle burns more calories than fat, so higher muscle mass increases metabolism.

Drawbacks of weak muscles:

  • Weak muscles hasten the loss of independence as everyday activities such as walking, cleaning, shopping, and even dressing become more difficult.
  • Weak muscles make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. They can result in falls, broken bones, and other health issues

The slow movements we do in the vitality exercises are good for strengthening the muscles.

 

National Center on Physical Activity and Disability (NCPAD) http://www.ncpad.org/

Remember to consult a physician before starting this or any exercise program.

Example of a resistance training protocol for seniors:

For upper body exercises use soup cans or an object with light resistance.

Perform 1-3 sets of  8-12 repetitions with 1-2 minutes of rest between sets. (Individual assessment is crucial, adjust as needed.)

  • Example of sitting exercises to strengthen arms:
    • front shoulder raise (raising an object forward/up with straight arms),
    • arm curls (bicep curls),
    • side shoulder raise (raise an object directly to your side with your arm straight).
  • If able to stand to strengthen arms:
    • wall push-ups (stand 2 feet from a wall and push away),
  • If able to stand to improve leg strength:
    • toe raises (while standing straight lift and lower your body on your toes, hold onto something for balance),
    • 1/4 squat (lower your body slightly, bending at your knees, with your back straight, and chest forward),

NOTE: This program is designed to improve range of motion and abilities of daily living.

Resources:

Summarize

The slow, repetitive movements in tai chi qigong help to strengthen muscles and improve flexibility. Resistance training strengthens muscles which is good for our health.

Self massage helps relax and strengthen the body.

Evaluation

Name one benefit of strengthening the muscles.

Demonstrate massaging (rubbing) the hands.

Homework

Notice how the exercises work your muscles and strengthen them.

Try a resistance training exercise from the sample program.

 

 

Yellow Belt Lesson 3 Handout

Self Massage – Rub Hands and Ears Instructions

 Hands:  On the hands, start at the wrist and work your way down the front and back of the hand. Rub the sides of the fingers. Lace the fingers and push the palms together. Squeeze the tips of the fingers at the nail base.  Make sure to do both hands.

Ears:  For the ears, rub all over the ear. Pull on the ear in all directions. Rub up and down in front of the ear, and in back of the ear. Rub the ears until they are hot, hot, hot. It actually feels wonderful.

Feet (optional):  On the feet, divide the feet into three sections – toes, arch, and heel. Rotate each area. You can rotate your arch by holding your toes and heel and gently moving it.  Rub starting at the ankles, down the front and back of the feet.  The kidney one acupressure point is near the ball of the foot and feels wonderful when rubbed. Rub the toes, separating them and stretching them. Rub all over and then go back and rub the sore spots. Foot rubs are wonderful to do for yourself, and really nice to have someone do for you. Be sure to wash your hands after rubbing your feet!

Example of Resistance Training for Seniors:

For upper body exercises use soup cans or an object with light resistance.

Perform 1-3 sets of 8-12 repetitions with 1-2 minutes of rest between sets. (Individual assessment is crucial, adjust as needed.)

  • Example of sitting exercises to strengthen arms:
    • front shoulder raise (raising an object forward/up with straight arms),
    • arm curls (bicep curls),
    • side shoulder raise (raise an object directly to your side with your arm straight).
  • If able to stand to strengthen arms:
    • wall push-ups (stand 2 feet from a wall and push away),
  • If able to stand to improve leg strength:
    • toe raises (while standing straight lift and lower your body on your toes, hold onto something for balance),
    • 1/4 squat (lower your body slightly, bending at your knees, with your back straight, and chest forward),

NOTE: This program is designed to improve range of motion and abilities of daily living.

 

Yellow Belt Certificate

 

 

We are proud to award

 

 ____________________________________________

Name

 

Relaxed and Alert Senior Yellow Belt.

Yellow Belt Goal: Strengthen and energize the body.

Objectives: The participant was able to demonstrate:
1. Movement exercises to increase flexibility and muscle strength

2. Techniques to improve focus

3. Beginning acupressure self massage

4. Importance of exercise and staying active

 

 

­­­­­­­­­­­­­­­­­­­­­­­­­­___________      Kathy Levac RN MS  ____         __________________________

Date                   Health and Wellness Enterprises              Program Facilitator

 

 

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