A YEAR LATER: REGAINED MOBILITY FOLLOWING INJURIES

I share updates on my overall health status including yoga mobility and nutrition since experiencing extensive upper body muscle and connective tissue trauma on March 23, 2021, days before my 70th birthday.

[1]

WELCOMED MOBILITY

UPPER TORSO RECOVERY

IN

GOMUKHASANA

I took the above asana image on March 16, 2022 using a smartphone camera ten second exposure delay after a recent evening yoga session. 

___

NOTABLY

These movements demonstrate a gradually acquired range of motions involving many upper body muscles (including chest, shoulders, back) and associated connective tissues/joints not possible a year ago.

&

With bent arms and elbows brought towards vertical, I am now able to easily clasp fingers deeply without experiencing any discomfort or pain.

____

Being able to move into GOMUKHASANA again is evidence of a relatively good range of motions for a senior approaching 71. 

Twelve months ago I recall being unable to hold and barely move a toothbrush without considerable pain, also unable to extend my arms forward in a restorative CHILD'S pose.

My Geriatric Specialist, Dr. Jarrod Faucher, will undoubtedly be pleased with my current shoulder mobility status.

[2]

ENJOYING

A

LIFESTYLE FOCUS

WHOLE BODY MOBILITY

A

DEMONSTRATION

OF

STRENGTH, BALANCE, FLEXIBILITY

IN

FIREFLY VARIATION

(20 March 2022)

TEN SECOND EXPOSURE DELAY

USING GLOVES, WRIST SUPPORTS

TO

SUPPORT FULL BODY WEIGHT

Being able to execute this challenging asana in less than ten seconds requires:

• both palms and fingers of each hand to be mobile to avoid serious injury from a diagnosed progressive and compromising connective tissue disease (Dupuytren's Contracture), both wrists need to be mobile as well

• mobile arms, shoulder girdle, back and chest muscles, associated connective tissues and joints

• coordinated mobility of pelvic girdle, leg, back and spinal muscles, joints

These conditions have led me to devote time (currently 45 - 60 minutes) to a warm up period each evening before starting my customized whole body sequence of asanas.

On many occasions I have altered planned asanas in response to how my body was moving during this time.

NOTE

In the FIREFLY VARIATION asana shown above, I experienced a restricted mobility of my lower back and pelvic girdle that occurred during the evening session and limited the upper elevation of my legs.

On other occasions during these past several months, I have been able to easily move elevated legs up higher and towards my torso. 

To avoid overuse and encourage time for recovery, I have limited my FIREFLY VARIATION to every other day.

[3]

FACILITATING MOBILITY

MY

USEFUL

EXERCISE BALL

 

My mobility during these past three months has benefitted from using an exercise ball before both morning and evening yoga sessions, after walking and at various times during each day to lengthen spine, back, pelvic areas and associated muscles compromised from sitting, also while reading, writing and other activities.

The exercise ball enabled me to safely, gradually initially open (lengthen muscles) of the back, pelvic and shoulder girdles and eventually my whole body.

Being able to have my feet and head on the mat simultaneously without any discomfort has been a welcomed outcome.

ALSO

Using this prop before retiring each evening has contributed to experiencing less muscle issues at night. 

As a consequence of starting this practice, I have been better prepared for the whole body morning yoga sequence of asanas.

[4]

HEALING HANDS

&

THE

BENEFITS 

OF 

TUI NA

 MASSAGE

My monthly meetings with RAY HOYT during the past three months have contributed significantly to healing of muscles and connective tissues - especially of the upper right arm, shoulder.

Our bodywork sessions have focused on (1) issues identified with specific sources of discomfort, pain [for example, in my upper right arm biceps, deltoids, rotator cuff infraspinatus, supraspinatus muscles] and (2) more general maintenance areas (lower, mid, upper back, neck, lower legs, calves) 

At this time my upper right arm biceps and deltoids continue to be monitored daily - fortunately I am experiencing pain on fewer occasions during the past three months.

[5]

REWARDING

DAILY WAKING

COUNTERS

SARCOPENIA

(LOSS OF MUSCLE MASS, STRENGTH)

Despite frequent challenging winter conditions, I have walked every day since January 1, 2022 - successfully continuing this still enjoyable physical activity from the previous year.

Continuous walking, often for +/- 90 minutes, has enhanced my cardiovascular system and breathing, likely moderating blood pressure systolic, diastolic values as well.

Significantly, daily walking has provided an effective way to help maintain muscle mass, tone and strength to counter and possibly slow the rate of sarcopenia (think = muscle atrophy) often documented with higher frequencies among older, more senior individuals.

&

At this time I am able to walk without experiencing any pain in my arms, neck, shoulder and chest areas - further evidence of my upper body healing from soft tissue trauma.

NOTE ABOVE IMAGES

The overly simplified illustrations of the bicep muscle (on left) in a young vs. older individual highlights their difference in muscle circumference.

Light microscopic analysis of the stained cross sections of the biceps muscle (on right ) of the two conditions provides one way for a pathologist to visualize the loss of muscle mass.  

________

I have begun to read older and more current research papers about our current understanding of the molecular and cellular basis of sarcopenia and will share some thoughts on this topic in future blogs.

[6]

MY

BETTER NUTRITION

HAS CONTRIBUTED TO

A

LOSS OF WEIGHT

TO

115.6 POUNDS

SINCE LAST DECEMBER

My lifestyle focus on making more informed nutrition choices have continued to contribute to positive health outcomes since January.

Both (1) calorie restriction and (2) time-restricted eating habits have continued to inform my lifestyle approaches to daily nutrition decisions.

___

Consuming more nutrient-rich and mostly plant-based food sources containing proteins, carbohydrates and fats has been a daily goal, a way to avoid muscle mass loss.

A high priority has been focused on avoiding highly processed products with elevated concentrations of salt, sugar and fat.

&

As a consequence of remaining focused and disciplined daily, I have been able to achieve (1) a healthy nutrition status resulting in (2) a leaner and more mobile body (3) while maintaining a desired adolescent, high school weight.

NOTEWORTHY

I have not experienced any sense of fatigue or of being malnourished following my current daily eating practices - currently being able to engage in all daily normal and physical activities (including yoga, walking) of interest without any difficulties.

&

Likewise, I have not experienced a craving for any foods - especially 'snack, bakery' selections (including cookies, brownies, biscotti, cake, pies).

I have intentionally mostly eliminated these and other processed items in response to a diagnosis of coronary artherosclerosis, being at a high statistical risk for a negative coronary event.

BODY MOVING BETTER

DRINKING MORE WATER

Consuming more water has been a priority these past months. 

STAYING HYDRATED 

IS 

IMPORTANT

This practice has contributed to overall better whole body mobility - especially recognized, appreciated during my yoga sessions, while walking.

NOTE

Drinking water while eating also serves a role in feeling full sooner resulting in consuming less calories at a given time.

TWO

RECENT NUTRITION SELECTIONS

SHIITAKE MUSHROOM RICE BOWL

FROM

THE ROSE ROOM

IN

WEBSTER, MASS

JESS & BILL SABINE, OWNERS

LOCALLY GROWN BROWN RICE

PICKLED VEGGIES

SHIITAKE MUSHROOMS

&

MISO DRESSING

AND

GRANOLA SELECTIONS

FROM

BOOKLOVERS' GOURMET

IN 

WEBSTER, MA

DEB HORAN, OWNER

MAPLE NUT KITCHEN

SWANZEY, NEW HAMPSHIRE

[7]

GETTING REST, REDUCING STRESS

Both are important, both have been achieved to various extents yet remain an ongoing challenge moving forward.

__________

I

WIIL

SHARE

PERSPECTIVES ON AGING

BY

JOHN JEROME

IN MY NEXT POST

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BOB CROWTHER - NUTRITION - YOGA