PAST 15 MONTHS REFLECTIONS

I share health status updates about mobility, nutrition and several recently diagnosed cardiovascular issues.

[1]

MOBILITY

DAILY YOGA

MORNING & EVENING SESSIONS

FACILITATED BY

YOGA PROPS, MONTHLY MASSAGE

Twenty seven months have passed since my upper torso was subjected to significant soft tissue trauma during a car accident. 

-------

 SLOWLY  RECOVERING

During this time I have regained abilities to engage in many whole body movements involving co-ordination of both arms and shoulders including GOMUKHASANA (clasping of hands behind my back) - as demonstrated in a photo from a previous post on March 23, 2022, the one year anniversary of the incident.

_____

In the past 15 months, yoga props (exercise ball, block, strap, sandbag, wrist and knee supports among others) have continued to enhance my whole body movements (= achieve deeper range of motions) during each of the two daily sessions.

NOTABLE IMPOVEMENTS FROM MASSAGE

Monthly scheduled bodywork TUI NA sessions with RAY HOYT have contributed to an ongoing recovery during the past 12 months in addition to the props I use daily available in my condo yoga studio.

 YET

MOBILITY CHALLENGES REMAIN

DUPUYTREN'S CONTRACTURE

The progressive connective tissue disease I had been experiencing and only diagnosed at 65 - independent from the car crash - continues to impact my yoga activities and requires daily attention by controlled, gentle stretching. 

I have continued to devote between 30 to 60 minutes each evening to safely open (= lengthening muscles & connective tissues) in both hands (palms, fingers) before starting my sequence of asanas.

&

LOSS OF MUSCLE MASS (SARCOPENIA)

The most notable and lingering obstacle to my recovery after being injured is the loss of significant muscle strength in whole body movements involving the use of one and two hands to support my full weight.

HIGHLIGHTING MOBILITY RESTRICTIONS

WITH

EIGHT ANGLES 

ASANA

Immediately after the accident, I was unable to execute the EIGHT ANGLES asana - making the transition from a sitting position into a weight bearing posture with a lifted chest and elevated pelvic area with both legs extended laterally as demonstrated in the photo below.

An asana once done relatively well and often accompanied by an ability to do pushups for over a decade was beyond my abilities after to the extensive injuries.

During the past 15 months, my recovery has progressed slowly by using my total body weight alone as the primary source of resistance for brief durations to acquire muscle strength.

NOTE

FULL BODY EXTENSION, GOOD BODY LIFT

&

RELATIVELY GOOD FORM BEFORE TRAUMA

IN 

EIGHT ANGLES

AN UPDATE

"LESS IS MORE"

MODIFYING MY STRATEGY

Listening to my body, carefully assessing daily asana movements and outcomes and making modifications to avoid muscle and connective tissue injuries led to a different and more effective approach during 2023.

I focused on the seven weight bearing asanas listed below to gradually develop upper body strength.

7 ASANAS 

PUSH UPS, SIDE PLANK, CROW, PLANK, FOREARM PLANK

&

EIGHT ANGLES, FIREFLY

> During the past six months I have included one of the seven asanas listed above and added it to my customized sequence of movements during daily evening sessions. 

> The following night a different asana from this list is selected and continues for the week before the cycle is repeated. 

PROGRESS HAS BEEN EXPERIENCED

These changes, accompanied by making modifications to the number repetitions and/or the duration holding a posture, have led to improved upper body strength for each of these asanas including EIGHT ANGLES.

ACKNOWLEDGING OBSTACLES

I do understand the ability to do a specific asana with facility and range of motions achieved in the past may not be possible in the future.

My yoga instructor Ray Hoyt often reminded the classes he taught to appreciate what one can do now, that ones yoga practice can be a humbling experience.

MY DAILY WALKING

I have walked every day during 2023 - extending an activity without interruption for over two years. 

USING

A

WALKING STICK

Earlier this Spring I began to use the stick as a light weight - an effective yet gentle means to engage compromised muscles and connective tissues of both hands and upper torso while walking for durations lasting +/- 90 minutes. 

PHOTOGRAPHY

I also used this transition of seasons, time outdoors to photograph some of the newly emerging and attractive life forms in AUBURN, MA.

ENJOYING NATURE

WILLOW 

FUNGI

IRIS 

ONE

SIGNIFICANT

 HEALTH BENEFIT

FROM

 BOTH PHYSICAL ACTIVITIES  

WAS

IMPROVED

BLOOD PRESSURE VALUES

[ 110/62 ]

I have no doubt that walking every day in all weather conditions during the past 15 months has contributed to the reduction of my systolic and diastolic numbers without any prescribed medication.

[2]

NUTRITION

BY

 EATING REAL FOOD, IN SMALL AOUNTS, MOSTLY PLANTS

(MICHAEL POLLAN)

MAKING BETTER NUTRITION DECISIONS

DURING THE PAST 12 MONTHS

BACKGROUND

> My daily nutrition choices required prompt changes when, in 2021, I was diagnosed with CORONARY ARTERY DISEASE - a serious and previous unknown condition.

> Assessment of imaging data led to a CALCIUM SCORE indicating I was at a high statistical risk for a cardiac event during the following five years; as a consequence, three significant actions were initiated:

(1)

 DECREASING HYPERLIPIDEMIA

I began taking daily Rosuvastatin (40 mg) and an Aspirin (81 mg)

&

My lipid panel values from July 2022 continued to improve from 2021; my updated 2023 lipid assay numbers will be obtained during August. 

(2)

 ENHANCING MORNING MEALS

AT

THE ROSE ROOM 

(WEBSTER, MA)

 I have continued to consume their seasonal and diverse meals whose ingredients are locally sourced and freshly prepared.

Staff preparation on-site of breads (biscuit, molasses buns, English muffins and wheat flatbread) are enjoyed on a regular basis while selected pastry on infrequent occasions - acutely aware of my coronary atherosclerosis status.

Both water and hot coffee are consumed daily.

ONE NOTABLE CHANGE

In August, 2022, I began to add various raw veggies, fresh and dried fruits, legumes, mushrooms, nuts and seeds from home to my purchased selections.

This practice was begun with the knowledge of THE ROSE ROOM owner JESS SABINE and continues to this day.

ONE EXAMPLE

OVERNIGHT OATS, OAT MILK
WITH

BROCCOLI, MUSHROOM, CARROT

GARBANZO BEANS

GREEN ONIONS

BRAZIL NUTS

FRUITS

SEVERAL SEASONAL SELECTIONS ENJOYED

FALL

ROASTED SQUASH ON FLATBREAD

WITH

 EGG, GREENS

WINTER 

VEGGIE, BEAN SOUP

 

SPRING

ASPARAGUS ON FLATBREAD

WITH

EGG, GREENS

SUMMER

ROASTED CABBAGE

WITH

FETA, EGG

(3)

RESTRICTING QUANTITY

OF

AFTERNOON HOME MEALS  

I intentionally have consumed less food at this time of the day.

Some small combination of veggies, nuts, seeds, fruit and granola are eaten during afternoon hours - the only other source of nutrition during each day.

NO MEAT

I have continued a practice of several years of not eating any meats; no obvious negative health consequences have been experienced based on blood, urine lab data. 

TIME-RESTRICTED EATING

I have continued a practice of several years to limit daily food consumption to an 8 - 9 hour period without any sense of feeling hungry, malnourished or sensation of weakness.

KEEPING HYDRATED

Water continues to be enjoyed throughout the day - acknowledging the importance of remaining hydrated.

ONE POSITIVE

NUTRITION HEALTH OUTCOME

I

MAINTAINED 

A

STABLE ADOLESENCE WEIGHT

118 -119 POUNDS

DURING THE PAST 12 MONTHS

[3]

EMERGING CARDIOVASCULAR ISSUES

ELECTROCARDIOGRAM

DETECTS

CARDIAC ANOMALY

An electrocardiogram taken during an annual meeting with my Geriatric Specialist Dr. Faucher last July detected a previous unknown electrical conduction delay condition diagnosed as a LEFT BUNDLE BRANCH BLOCK.

I was referred to Dr. MAZEN ROUMIA, a CARDIOLOGIST at St. Vincent's Hospital in Worcester, MA and underwent three additional cardiovascular evaluations during the past year.

The tests, major imaging observations from each are listed below:

BILATERAL CAROTID ARTERY DOPPLER

EXPERIENCING

UNOBSTRUCTED BLOOD FLOW OF 4 ARTERIES

MINIMAL PLAQUE

NUCLEAR TRACER -

PHARMACOLOGICAL STRESS TEST

EXPERIENCING

LEFT VENTRICLE HYPOKINESIS

WITH

REDUCED EJECTION FRACTION,

NO EVIDENCE

 OF

 ISCHEMIA, PREVIOUS HEART ATTACK

2-D TRANSTHORACIC

 ECHOCARDIOGRAM

EXPERIENCING

NO MAJOR ISSUES WITH 4 HEART VALVES 

WITH

CONFIRMATION OF

  REDUCED LEFT VENTRICLE BLOOD FLOW TO BODY,

&

MILDLY DILATED DESCENDING AORTA

____

NOTE 

The data from these cardiovascular evaluations during this past year have contributed to a revision of my current health assessment at 72: from relatively good to fair. 

I do not know when these several cardiac conditions, possible future risk factors first developed: most likely they are a reflection of aging - involving likely interactions of my genetics and diverse environmental factors.

A NEW REALITY

These tests provide useful baseline data establishing both electrical and mechanical cardiac issues that currently seemingly appear to be asymptomatic but subject to change.

WITH 

2 

IMPORTANT QUALIFICATIONS

[1] I acknowledge not experiencing any thoracic pain or symptoms of weakness, fatigue during any of my two daily yoga, walking physical activities during past years. 

[2] My daily emphasis on lifestyle choices: yoga mobility, walking and making better nutrition decisions for many years have led to positive, significant and valued health outcomes recently noted and commented on by my Geriatric Specialist and Cardiologist.

FUTURE EVALUATIONS

> These two newly revealed heart issues will continue to be monitored as will the status of my coronary artery disease (atherosclerosis).

> I have a scheduled meeting with the Cardiologist this December that will include further conversations about whether possibly obtaining more detailed coronary artery imaging via a catheterization procedure is warranted.

Remaining focused on  my whole body mobility and nutrition will continue to be a high priority. 

EXPRESSING APPRECIATION

I thank Dr. FAUCHER, Dr. ROUMIA and RAY HOYT for their professional services on my behalf.

SHARE YOUR COMMENTS

BOB CROWTHER - NUTRITION - YOGA

Yoga Mobility, Balance & Form Evaluated

Bob Crowther, 66 today, uses images as a diagnostic tool to evaluate both mobility progress and current limitations of three distinct asanas.

Exploring ways to enhance whole body movements with controlled breathing has been a lifestyle choice, focus of daily activities that has extended into my seventh year.

Each of the postures shown below demonstrate different stages of abilities and my ongoing efforts to further establish and enhance the requirements for each.

My Bird Of Paradise asana was taken this past Friday morning in our studio (The Yoga Loft) during a one-on-one partner session. 

Bob

The 'Bird Of Paradise' Continues To Be A Challenging Asana
 Frequent Humbling Experiences Were The Norm For Years

Requirements For These Whole Body Movements
 Acquiring The Strength, Balance, Flexibility 
Controlling Breathing, Calming Mind

Current Focus
   To Maintain Straight Support And Elevated Legs 
  Moving Torso To Center, Each Leg To Right & Left Shoulders

This Toe Balance, Torso Twist asana was among my first efforts attempting these movements after being introduced during a group yoga class. 

Bob

'Toe Balance, Torso Twist' From January, 2017
Have Toe Strength To Support Full Body Weight

Challenges Of These Movements
To Maintain Balance, Control Breathing

Current Focus
Keeping Toes, Knees Forward As Rotating Torso & Head
 Fully Extending Arms Parallel to Floor  
 Lifting Torso Upright, Aligning Back With Feet, Legs, Arms

What I call my Spiderman pose has been a 'work in progress' for many years and continues to evolve. Coordination of shoulder, arm, hip, knee, leg and foot joints with associated connective and muscle tissues are all involved in attempting this asana.

Bob

Bound 'Spiderman' Balance Pose From January, 2017
My Stability Has Only Recently Become More Accessible 

Some Accomplishments 
 Acquiring Shoulder, Hip, Groin, Leg Muscle Flexibility

Current Focus  
To Lower Pelvic Girdle And To Extend, Maintain Straight Leg
To Raise Torso,To Enhance Bent Knee/Hip Mobility
To Keep Bent Knee More Upright

Thanks to Ray Hoyt for sharing the knowledge, providing the means to facilitate my efforts to experience whole body mobility as a 'youthful geriatric' of 66.

#BobCrowther #Yoga #Mobility #Balance #RayHoyt

Yoga Remains A Lifestyle Focus At 65

Bob Crowther, 65 today, applauds his talented yoga teachers, their many contributions to his overall positive health status.

Inspired, Gifted Yoga Instructors

Ray Hoyt

Patty Tremblay

Jen Gendron

My overall enhanced spinal, back mobility is a result of sharing many enjoyable yoga experiences with them these past 65 months.

I am pleased to share five asanas done recently within Ray's studio, The Yoga Loft, during morning one-on-one partner sessions with Patty.

These non-impact hatha yoga movements reflect the value of frequent, often humbling, practice and persistence confronting challenging physical and perceived mental obstacles.

Bob
Extended Supta Viranasa

Demonstrating
Whole Body Mobility
From Feet To Fingertips

No Discomfort, Controlled Breathing

Bob
A Deep, Controlled Shoulder Stretch

Moving From A Prone to Side Position

Demonstrating
Deep Shoulder, Chest, Back, Spinal Mobility

Bob
Enhanced Standing Shoulder Stretch

Demonstrating 
Deep Total Body Range of Motion
Stretching, Relaxing Muscles
[Feet, Legs, Spine, Back, Shoulders, Arms, Hands]

Bob

Double Pigeon With Shoulder Stretch

Demonstrating
Enhanced Hip, Gluteal, Leg Muscle Flexibility
Aligned Knee, Ankle Placment
Deep Forward Spinal, Shoulder, Head Mobility

No Discomfort Of Joints, Muscles

Bob
Modified Deep Lunge, Spinal Twist

Demonstrating
Strength, Balance, Flexibility, Controlled Breathing
Fingertips Barely Touch Floor, Lifting Torso
  Twisting Torso, Neck While Raising & Aligning Arms
Significant Pressure On Knee Joint

 65th Months Of Yoga Activities As I Celebrate #65 

I am looking forward to continuing experiencing 'youthful' movements and feeling well as a consequence of daily yoga activities both at home, with my instructors.

Many thanks to Ray, Patty and Jen for their significant, valued contributions to my physical, mental health, mindfullness.

#BobCrowther #65 #Mobility #Lifestyle #RayHoyt #TheYogaLoft #Yoga 

Yoga, Regaining Spine Mobility

Bob Crowther continues his yoga activities in his 60's despite having documented spinal structural problems and arthritis issues.

When i first started my hatha yoga practice, my spinal mobility, range of motion was severely limited and i experienced considerable pain in my lower back.

X-Rays documented structural, degeneration issues with specific vertebrae, discs in my cervical (neck) and lumbar (lower back) areas including scoliosis (a lateral curve of vertebrae).

Years of yoga and monthly massages have continued to overcome many of the restrictions of my spine, associated muscles and connective tissues. 

Bob
 Whole Body, Spine Flexibility  

Book Of Interest

Yogabody: Anatomy, Kinesiology, and Asana

 by

 Judith Hanson Lasater

  physical therapist and yoga teacher 

This book has been a valuable resource to better understand and appreciate the relationship of our anatomy and mobility including the spine.  

 Spine Anatomy, Yoga Mobility

 Cervical, Thoracic, Lumbar, Sacral

Lasater identifies the normal curves and structure of the bones that constitute our vertebral column: 

• cervical (7)
• thoracic (12)
• lumbar (5)
• sacral (fused, 5) 
• coccygeal (tailbone, fused, 3-5). 

Ligaments attach each vertebrae at specific locations on their spinal processes and also along most of the the length of the vertebral column on anterior and posterior surfaces to provide further stability. 

All the vertebrae have a dense connective tissue disc between them except for the first two cervical bones and the junction between the L5 and S1 (fifth lumbar, first sacral). 

The spinal muscles that contribute to the core muscles are positioned not only on the spinal processes but on other bones including the rib cage, clavicle and skull.

The distinct shape of each vertebrae and their relationship to one another are significant. 

It is the position and angle of the of facet joints between each of the bones that enable extension and rotational muscle movements.

Cervical and thoracic vertebra enable a greater range of lateral movement while the lumbar vertebra have a great degree of flexion and extension than the two regions above it.  

  Contact

Bob Crowther 

774-272-5760

bob@bobcrowther.com

Talk with Bob about his enhanced spinal mobility.

Among other asanas, free standing back bends, using a wall or wall ladder with a partner and assisted sitting side twists each have contributed to a greater range of my spinal motion.

Yoga For All Ages

Bob encourages his clients (50's to 70's) to move their spines in all directions. 

By modifying movements and using various props (including a strap, blocks blankets, chairs, sofas, ottomans), males and females continue to experience a greater range of motion without pain.

Let Bob help you help yourself.

# Yoga,Yogabody #Yoga And Anatomy #Yoga And Spine Mobility #Yoga For Males # Yoga For Females #Yoga With Bob Crowther