Volume 14 Issue 1 » 79
7
CARRY GROCERIES
The saying “If you don’t use it you’ll lose it” is
true, but so is its opposite, “If you use it you will
regain it.” The miracle of our bodies is that with
consistent, appropriate daily practice targeted to
your current ability, function can be regained. We
can expand our physical boundaries, which in
turn, expands our lives.
Carry 10-20% of your body
weight in each hand for at least
three blocks, or 3-4 minutes.
It is impossible to build strength in the range
of motion one does not have, so by improving
range of motion first, one is by default increasing
strength. End-range strength is what is going
to keep people functioning, and few coaches are
doing it. Most trainers prioritize strength gains
over flexibility gains, and most people that are
tight shy away from yoga.
Training needs to be reversed, so that muscles
are strengthened at end-range where they are the
weakest. This way, one gains range-of-motion
and strength where it is needed, resulting in more
ability.
If you struggle with any of these movements,
please know that you can get them back. The
key is to start at the level you can do without
difficulty, and repeatedly do the movement to
strengthen up. For example, if you have trouble
with low sofas, stand up and sit down onto the
lowest chair that you can manage with control,
10-15 times in a row, and do that every other day
for a couple of weeks. Then graduate to a lower
chair, until eventually you are getting up from the
sofa.
Take responsibility for helping yourself by
following through on the exercises, and you
can reduce pain and increase mobility, pushing
your physical boundaries and expanding your
enjoyment of your life. Remember to get
clearance from your doctor before starting an
exercise program.
VRENI GURD
w a s t h e t o p g r a d u a t i n g s t u d e n t i n P H E f r o m t h e Un i v e r s i t y o f To r o n t o
in 1992, and is continually furthering her education in exercise, nutrition and
h e a l t h . A s a C . H . E . K . 3 p r a c t i t i o n e r a n d h o l i s t i c l i f e s t y l e c o n s u l t a n t , Vr e n i ’ s c u r r e n t
Va n c o u v e r p r a c t i c e i n v o l v e s h e l p i n g c l i e n t s f e e l b e t t e r t h r o u g h p o s t u r e c o r r e c t i o n ,
corrective exercise, metabolic typing, and nutrition and lifestyle counseling.
Movement for Living
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movementforliving.ca
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Vr e n i @ m o v e m e n t f o r l i v i n g . c a
604-728-1203
This article provides general information and is not to be construed as medical advice or an endorsement. Educational information provided is not a substitute for regular
professional health care and nutrition advice. Always consult your qualified health care professional and nutritionist for questions regarding your well being. OpenRoad Driver does
not warrant the accuracy of statements. We rely on the author to present factual material and cannot accept responsibility for the accuracy, utility or safety of the material published.