Before there was Crossfit, there was isometric, aerobic and anaerobic training. Before there was functional training, martial arts utilized exercises that were performance as well as fitness and wellness. Before organized martial arts, there was qigong and its parent of yoga, where exercises were focused on achieving a balanced relationship between the mind, body and self-awareness (spiritual). Many modern exercise and wellness concepts, draw from ancient knowledge and understanding of how humans coexist within nature and not separate from it.
Good health of the lower back starts with good posture. The following set of exercises develop strength, increase muscular range of motion and to a lesser degree – flexibility. Strength in the back, hips and abdomen, provide a strong cage that houses the internal organs. Flexibility in these areas helps to maintain good blood circulation to the organs and lower body. Unique to this set of exercises is the body postures combined with holding a weighted object and the extra awareness required to hold it while also maintaining the correct body alignments. By holding the bottle at the top using only the fingertips, the nervous system is engaged throughout the whole body. Try to hold the static positions or perform moving exercises from 20 seconds to longer intervals such as 1, 2, 5 minutes or longer, to achieve advanced levels of development physically and mentally. Holding positions generally develops strength where as repetitive movements develop flexibility and endurance. Relax the body into the positions in spite of any tension in the muscles. Deep and relaxed breathing is essential while performing these exercises.
Advanced levels of physical and mental strength can be achieved by holding these positions for longer periods of time. Start slowly by holding on one side for a few seconds and then switching to the opposite side. Your determination will increase by trying to hold the bottles up without allowing them to drop from your fingertips. Also, holding the postures longer without failure, will dramatically increase mental strength and tolerance to pain and stress. After diligent practice, over a few months of continuous training, 1-5 minutes can be an obtain able amount of time to hold the bottles and body positions without taking a break from switching to the opposite side. Another variation of these exercises would be to adjust the amount of weight or water in the bottles. Begin with a near empty 16 ounce bottle. Eventually, add more water working up to a 2 liter soda bottle over a few months time.
I write often about topics that affect our health and well-being. Additionally, I teach and offer lecture about qigong, tai chi, baguazhang, and yoga.
For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com
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United Martial Arts Association 