Josette has emailed a progress report on her practice. Read it below.
“Ok dear “trainer”, not every day but 4 times this week!
How did it go? I try to do every exercise as well as I can but many of them less than 8 times not to tire myself out before the end of the session..
My personal problems:
1) For the past couple of years I “inherited from my husband” painful knee joints! Not as bad as his but definitely arthritis.. it comes and goes..some day better some day worse. So the squatting is not easy but, in a way, I think the regular soft exercise helps a little, if not to soothe my knees, at least to reinforce the muscles of my calves. (and that is very needed!)
2) Lately, my right shoulder started hurting, particularly at night when I lay down in bed!! Honestly, I think the exercise seems to help
3) Finally my lower back hurts often and sweeping floor or raking leaves have become unpleasant but… no hurting when following Tommy along, or after!
Oh! One last detail: at about half way through the program…I start ..yawning deeply! – no offense to Tommy! – but Marianne said she was told it was normal reaction and a sign of relaxation! True?
Sooo dear friend…how do you like this report on my aging process!”
Julia, being the great coach and loving person she is offers Josette the following encouragement.
“Good Girl! It is great to hear you are staying with the program!
Continue to be gentle with your practice: do ALL 18 of the movements but do fewer repetitions of each while you build your strength and stamina.
Being aware of your body and it’s responses is very good; and it is good to hear that you think the regular gentle exercise helps with some of your aches and pains.
When I first did this 18 Style Qi Gong with Tommy, I was surprised how weak my legs were (and I did yoga!) – I could not do the squats very well and my thighs were very sore. You will build strength in your legs!
A few points to be aware of:
1)Make sure you are squatting (like sitting on a chair) rather than bending over. You want to keep your head above your waist level.
2)Keep your knees over your ankles (instead of letting them go over the toes for balance) this will be more work but will help you build strength.
SO – even if you just barely ‘sit’ or squat, it is better to stay in alignment. Pay attention to your body, go to your comfort level and then challenge yourself to go just a little further each day or even weekly.
It is OK to have little cracks and pops in your joints—that is normal.
Any exercise helps with circulation and 18 Style Qi Gong is especially good for the circulation, so you will notice other areas responding (sometimes with twinges, sometimes soreness,). Trust that your body is eager to repair and get back into balance (from the inside out!) I think you will be surprised how those new discomforts will disappear, but if they get a lot worse and become more uncomfortable, be sure to have them checked out.
NOW – LOW BACK PAIN:
It is very important that you support your low back in everything that you do. Be aware at all times of how you stand and bend over. When you stand, BEND your KNEES ever so slightly, tucking your tailbone under and lifting up with your pelvic muscles. The muscles in the front of our bodies are not as strong as those in the back (and especially the Back muscles themselves), so it is easy to over use and strain the back. You may be feeling more now, because you have started using all the muscles a little differently. By doing 18 Style QG, in the slow rhythm, you allow the smaller muscles to build strength. When we do thing quickly, the bigger (stronger) muscles automatically take over and do the work and get overused.
AND YAWNING! –a normal reaction to relaxation AND to getting more oxygen into your system…more balancing stuff! 18Style QG is very relaxing and meditative, AND you are definitely oxygenating your blood and brain.
You are doing GREAT – great awareness and paying attention to your body! Be patient with it and perceiver! We believe Yoga has its benefits but Qi Gong 18 Style is more balancing overall. I think my mother would enjoy the Qi Gong with us!”
We will keep posting the exchange of information between Josette and Julia.
