During my California trip two friends of mine—who are considerably older than I am—had falls. One received the advice that she needs to build her core muscles or she’ll keep losing her balance and falling. All those present for the conversation later were older and for all of them this was a revelation. I was a little surprised until I realized that I’ve been building an inner sense of physical balance since I started taking tai chi in 1977 and I think I’ve assumed that most other people know it too. While I agree with the doctor that strong core muscles are important I think aging well with physical agility and balance requires more than just a strong core.
In tai chi we talked a lot about moving from your center, or sea of chi. One of the main reasons a lot of dancers really like tai chi and chi gung is that the flowing movements build a strong chi and help you move from your center, which is key in dancing. After a few years of studying tai chi I injured my knee in a car accident and all the bent knee work caused me to drop the practice. I made my way to yoga eventually, where I began to learn a lot about the importance of having flexibility as well as strength in your muscles. When I added Robert Masters’ Psychophysical Method and reorganized his work to create my trigger of release sets, I began to really understand how crucial it is to have fluidity in your joints and your movements.
I internalized so much as my body learned all these things over 35 years that although it informs a lot of advice I give to students and the way I perceive people’s exercise needs, I haven’t consciously formulated and expressed my thoughts until now. In order to move through the world with physical ease and balance, to minimize the likelihood of falling and to fall well (lightly with minimum to no injury), you need to be centered and flexible and fluid as well as strong. I’ll be 60 soon and I’m stronger, more fluid, more flexible and more centered/balanced than I was in my 20’s. I’m old enough to be seeing how well that is serving me now and, even more, how well it is going to serve me as I grow older.
I was fortunate that the troubles with my muscles and my health started when I was young so that I was pushed to do all this work. Unfortunately most young people (and yes, I know there are many exceptions—still not the rule) aren’t suffering the effects of stiff muscles or poor balance or pain so they don’t see the value of practices like yoga or the triggers work. If they’re interested in exercise at all they’re usually following the peculiarly American prescription for exercise that’s hard and fast—and will most likely lead to painfully knotted muscles, stiff joints and poor balance as they grow older.
I never gave the core muscles piece a lot of thought. I’ve always worked on abs (literally since I was about 14) and my yoga practice includes a lot of strength postures. The Five Tibetan Rites actually do a nice job of working the core muscles. So I feel like my core muscles are in good shape but I haven’t assigned as much importance to that as I have to having a strong center and ability to stretch and move fluidly, so I’ll have to contemplate the core muscles and how they fit. My theory at the moment is that a strong sea of chi is more important but since it hasn’t become measurable or of scientific interest, the focus of the medical community is on the core muscles; I also think most of the practices that build chi also work on the core muscles but I don’t think the reverse is true – exercises that purely build the core muscles often don’t build and center chi.
I do know that if you want to have a healthy old age the earlier you start working on creating a balance between strength and flexibility in your muscles and keeping your joints fluid and your sea of chi holding strong, the more easily you can flow into being a senior without losing your mobility or suffering a lot of needless falls. The work is up to you. You can’t take a pill or get a shot for this.
C’mon. Dance with me. Sway with me. Let your body flow. Your spirit can’t really flow if your body is stiff and out of balance. Take care of it. Sway with me…
This post is for ABC Wednesday, which is “S”.
- Healing Journey Monday: Working with energy (bluegrassnotes.wordpress.com)
- A Balanced Body (fibromodem.wordpress.com)
17 thoughts on “Sway with me–flowing as you age”
SOUND advice wish I had heard it 20 years ago
ROG, ABC Wednesday team
I wonder if you’d have thought you needed it 20 years ago….???
Thank you for this. Very motivating!
Good. Hope you start flowing!
My Mom took a very bad fall last year and she had never really exercised. She is 85 and has a really hard time recovering. I’m in my 60’s and REALLY need to build up a strong core.Thanks for reminding me I need to get started, wish I had years ago!!!
Not too late for either of you. This DVD has mainly exercises for the spine that can be done sitting: http://www.amazon.com/Kundalini-Beginners-Beyond-Brett-Singh/dp/B000BRM992. They demonstrate them sitting on the floor but I teach them to my students seated on chairs. It’s a good place to start, just work on a more flexible spine. If you can do the breath you’ll be surprised how energized you can be while doing seated exercises. It also has the 5 Tibetan Rites (in an odd order) which I’d say would be for some later point… (Preferably after some opportunity to do them with a teacher) There’s another Ravi Singh DVD with the same title beginning and it’s NOT the same material so be careful if you prefer to get it somewhere else.
This was a very interesting read. Thank you. I’m quite fit at 65 but you have inspired me to explore a bit more what you meant by, “… a strong sea of chi.”
Pretty much all the martial arts are based on having a strong center at second chakra (same place dancers move from) which is where the “sea of chi” is located. Hope that helps give you a start.
Thank you. It does 🙂
This is a great eye opener for all of us.
S is for..
Rose, ABC Wednesday Team
Thank you, hope it inspires something that helps.
Sounds like you are in great shape. It is wonderful to see anyone who wants to be healthy and feeling good about their image. Thanks for sharing.
Thanks for stopping by to read and comment.
Well said, and you are right. You don’t really have to think so much about your “core” because it is taken care of.
When you have a solid tai chi practice there is not much in the areas of breath, posture, or body mechanics that aren’t well taken care of. Thanks for the inspiring post.
Thanks for adding your info.