The past month has unfolded in an unanticipated manner: just over three weeks of recovery, better mobility followed by significant physical limitations, increasing pain.
MARCH 1-23
REVOLVED CHAIR VARIATION
The above image demonstrates relatively good whole body mobility involving both shoulder and pelvic girdles.
Starting from a standing position this asana requires the following:
- bringing thighs towards a position parallel to the mat with feet and knees together
- moving my left arm over upper right leg and extending hand to the mat
- extending my right arm towards vertical and turning head upwards
It took focused effort to acquire again the ability to move in this revolved chair asana - the consequence of daily yoga practice and use of various yoga props including straps and blocks to maintain the range of motions required of the shoulders and pelvic areas.
A significant additional tool contributing to and facilitating these and other movements involving complex interactions of nerves, muscles, tendons and joint ligaments was massage.
I was offered and accepted a massage appointment on March 13th with my young and skilled yoga instructor, bodywork specialist to address shoulder impingement, upper arm referred pain.
MASSAGE
TUI NA BODYWORK
WITH
RAY HOYT
This image of Ray was obtained from an online site - possibly taken circa 2009.
When I first was introduced to Ray he was teaching evening yoga classes at a local Webster, MA gym and providing massages to the community within a small room having a calming decor within the facility.
Compromised 'lower and upper back' issues among others led to my first massage in October, 2010.
In my February post, I mentioned an interest in meeting with Ray - knowing empirically his skills based on more than 65 massages to date.
My intent on having a massage was to complement the physical therapy manipulation, suggested exercises being done at home.
FOCUS
He manipulated two rotator cuff muscles (supraspinatus, infraspinatus) as well as deltoid and trapezius muscles.
Ray skillfully identified and reduced specific problem areas.
As a consequence of his massage, that evening in my yoga studio I experienced greater shoulder and, arm mobility: for example, Tortoise pose, Standing Revolved Arm & Leg Extension and Warrior II were again easily accessible.
Below I introduce two of Ray's recommendations for self-massage.
SUGGESTED MASSAGE DEVICES
THERAGUN PRO
I was first introduced to the Theragun Pro by Ray in October, 2019, taking advantage of an offer for a massage.
Further online research during the following months along with Ray's high recommendation during our March meeting, led to the recent acquisition of this vibrating device with multiple attachments - an early birthday gift .
I downloaded the Therabody app on my cellphone as guide on how best to use this massage tool.
BODY BACK BUDDY
During our Saturday afternoon session Ray showed me the Body Back Buddy as an effective manual device to do massage.
The enclosed manual of photos illustrates well its diversity and effective applications to different trigger points of body muscles.
WALKING
AUBURN STREETS
Setting aside time daily to walk locally has been a priority and goal largely achieved to date - to complement my morning and evening daily yoga sessions.
I managed most of the time to dress for the current and often challenging conditions - walking in January (30/31 days) and February (20/28 days, several missed walks due to upper quad muscle strain from forward splits).
These walks were taken to enhance my cardiovascular system with a longer term goal of reducing my blood pressure without taking medications.
Walking in March (26/28 days) frequently allowed me to use the Merrell hiking shoes recommended years ago by a friend KW that provided good support.
Most of my walks during each of these three months included a inclined roadway that offers the possibility to use different muscle groups going up or down.
BURNAP STREET
SHOWING
2 OF 3 ELEVATIONS
UPPER SECTION
LOWER SECTION
ROUTE 12 ON LEFT
PROGRESS DURING MARCH
Having met with a physical therapist, doing suggested exercises in my condo studio and responding well to a massage from Ray Hoyt I anticipated my mobility limitations would soon be resolved.
I also was benefitting from my daily morning and evening yoga sessions and frequent walks as noted previously.
As important, I was eating well overall - collectively each of these positive activities contributed to maintaining my fitness.
NUTRITION
I have been successful in maintaining my adolescent, high school weight consuming most plant based food selections.
Making mostly informed nutrition choices daily has been a lifestyle focus during the past decade.
From the perspective of a senior, it has been a health and wellness benefit that continues to be appreciated on this first day as a septuagenarian.
Preparing and consuming small quantities of mostly plant based foods at home has been the norm for years - limiting food intake to within a period of +/- ten hours.
During the past three months I also have enjoyed visiting the local Webster business owned by Jess and Bill Sabine.
They offer "locally sourced foods, fresh baked sweets, specialty coffee, beer, wine and craft cocktails"- having both day and night hours, their menu posted online.
"we source all of our ingredients as locally as we can from small farms and purveyors. what we serve is based on what is in season and available ..."
THREE SELECTIONS
I HAVE ENJOYED
RECENTLY
AT
THE ROSE ROOM
4 EAST MAIN STREET
[1]
HEALTHY HARVEST
Kale Salad with Roasted Carrot, Onion and Butternut S Topped with Hummus & Chevre
[2]
HUMMUS
White Bean and Tumeric Hummus Served Warm with House Naan
BUTTERNUT FLATBREAD
Roasted Butternut Squash, Chevre, Greens and Garlic Oil on Our Flatbread
SETBACK
ON
MARCH 23
AROUND 4:00 pm
THE ACCIDENT
My physical status, whole body mobility was compromised in seemingly microseconds as a consequence of contact with another car.
It happened so quickly, unexpectedly on a roadway I had driven frequently for many years with a posted speed limit of 30 miles/hr.
Fortunately no one died or experienced the most debilitating injuries that often can and do result from such events.
As important, the response of the local Auburn Police & Rescue Medics were quick, impressive - I both acknowledge and appreciate their interactions, patience with me under stressful circumstances.
I welcomed the inquiry of my status by a local resident while still in the car, the ride home I received by an officer - my first experience in a police vehicle.
However, within hours of the accident it became obvious the yoga mobility progress I had been experiencing during my morning and evening yoga sessions during January, February and into March was compromised and would become worse in the following days.
EMERGING
PHYSICAL ISSUES
Impact trauma to my upper left chest, clavicle area and right upper and lower arm were the first indications of discomfort and pain I experienced the evening of the crash.
My morning and evening yoga sessions quickly identified those asanas normally done were either limited or simply not possible.
The ability to sleep has been and remains elusive: making more challenging addressing the necessary contacts required including dealing with the insurance company, renting a car, dealing with the towing company, completing the accident report among others.
By the evening of March 26th I knew the trauma to my body was more serious than initially appreciated.
Evidence of this was noted on Saturday early morning (March 27th) after midnight:
- I was unable to lift my torso from a supine to a sitting position in bed
- For periods of time I simply could not move, an admittedly alarming and scary situation
AND
- Lifting each arm required using my other hand to obtain a limited range of motion
- I was barely able to do a basic torso twist
- Pain was now being experience in my back, shoulders and neck
Not being able to enter and execute child's pose during my 6:00 am yoga session on the 27th was alarming as well.
I did send a message to my PCP, Geriatric Specialist Dr. Jarrod Faucher requesting his input, suggesting imaging of soft tissues might be instructive towards identifying the damage possibly to muscles, tendons, joint ligaments.
I do not know if a bone fracture has occurred.
It was not surprising my asana mobility continued to be limited at night as well.
YOGA MATS AS BED
Last night I decided to attempt to use my yoga studio mats as a mattress in an attempt to experience restorative sleep.
An orthopedic pillow was used to provide neck support and contributed to getting some rest.
Earlier today while trying to sit up I began to discover the status of my limited mobility and was stunned:
- my right arm was mostly immobile, attempts to move the arm limited and a source of pain
- lowering and raising my body was slow, difficult, pain was experienced in my torso
AND
- holding and using a toothbrush was difficult, uncomfortable
- using arm, hand, finger on a keyboard was painful and slow
Only a select number of asanas were possible this morning.
This evening I will begin a new sequence of asanas within my abilities at this time.
OPTIMISTIC
MOVING FORWARD
I am under no illusions: my current limited mobility status will take some unknown amount of time to possibly heal.
It is possible some of the trauma may prevent a full recover.
Imaging may provide the missing details that will enable me to prepare a strategy to enhance my recovery.
I remain positive about the opportunities to continue to pursue my yoga activities.
There is much to be grateful for: especially for those who have facilitated and significantly impacted my overall health and wellness
TWO
ACKNOWLEDGMENTS
RAY HOYT
Ray has been a source of inspiration and knowledge that has influenced my lifestyle choices (yoga mobility, informed nutrition).
It is a pleasure to note I have and continue to benefit from our initial interactions during 2010.
He know best where I began, how I have progressed over the duration of more than a decade.
His many and diverse contributions to my overall health and making the body-mind connection a daily reality can not be overstated.
J. R. WHITTAKER
Despite his long absence, I continue to value my past association with Dick and the many positive memories of shared experiences.
I continue to experience gratitude for Dick making possible my yoga experiences, overall positive health and wellness outcomes this past decade.
ALSO
Thanks to RH, DH, KW, WSG, KB, KP, BA for their communications related to the accident, my status.
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