Younger Longer: Hamstring to Damnstring

 When it hurts it is horrid

 but when it works it's glorious.

In one simple bend or squat my older body can go from agile and flexible to humble and bent. Perhaps a more humorous outlook is to call staying healthy as we age "a real pain the butt!"

Lining up a putt at Quail Creek GC.

I have enough difficulty sitting that is simply inborn in me, but when I sit to write or sit to read and my hamstring is tight it pinches my sciatica and butt! Sitting and bouncing in a golf cart can be surprisingly painful. All the more reason to walk, now that we have survived the 100 degree days. Most of all the shortened or inflamed hamstring pulls on my back. When that happens I cannot rotate my hips properly. Often the painful hamstring causes me to sway instead of rotate allowing my arms and shoulders to take over.  

My thinking is to never let pain be in control of my life.

My mother taught me that WHERE THERE IS A WILL, THERE IS A WAY.  

So, once again with the help of physical therapists and exercise options, I now incorporate "the pigeon stretch" nearly every day.

 

Step One! bend at the hips, not the back. 

 Step Two! Reality test.  Stop when it hurts.

It will get easier. 

Another step to keep the body young and agile is to learn the flapper step. When the quadriceps or hamstrings are tight the dance step is short and slow. 

 OR

When the quadriceps and hamstrings are agile look what can be achieved, if you can laugh at yourself and be proud.

 Letty's version of the flapper dance.

Most importantly keep moving, wiggling, giggling, and kicking.

The Dancing Flapper Girls  Click on this link for a flash back in time.

And remember the words of George Bernard Shaw:

"This is the true joy in life, the being used

for a purpose recognized by yourself

as a mighty one...

I am of the opinion that my life belongs to the

community, and as long as I live, it is my

privilege to do for it whatever I can. 

I want to be thoroughly used up when I die,

for the harder I work, the more I live."

Younger Longer with Confidence

"It is not the mountain we conquer, but ourselves." Sir Edmund Hillary

The day came in my early 60's when I realized that golf would not be a sport I played till I aged because of my crooked spine.  The thought of giving up mornings filled with fresh air on a golf course, birds flying by, clouds rolling over, and the echo of friends laughing broke my spirit. My husband took me by the hand and said, "I think we can both take up fishing and it won't hurt our backs."  The smile of relief is hard to describe without a few tears falling. Just like that I could see a future.

"A naughty pickle is how I best describe myself. 

I think fun and laughter is the whole point of life." 

Celia Imrie

I bought fishing poles at a silent auction, proudly brought them home and promptly put them in the garage next to my golf clubs. The fishing poles are still in the garage, but some inner drive moved me to continue golf. Luckily, I took up yoga and Pilates gaining strength and flexibility over the next two years. When I played in tournaments I played with new zeal,  knowing each round could be my last.

"You have to expect things of yourself before you can do them." Michael Jordan 

During the fall of 2013 I pulled my right hamstring causing pain in my lower back, but thinking I could overcome I continued to push. During January-February of 2014 we packed all of our belongings, hired a moving company and moved from Hutchinson, KS to Norman, OK. I hurt so much I cried when I bent over, walked, slept, or sat down. I still played golf because this ugly voice in my head said that I could play through the pain, after all physical therapy would allow me relief. 

For the next four years I enjoyed intermittent relief from my back pain, and discovered that over the years many of my "butt" muscles no longer responded to my body movement. Atrophy is the word that describes what happens when muscles aren't used. By now my brains screamed, "How could my muscles atrophy when I worked them constantly?" The answer is, "a different set of muscles take over, and that does not mean it's a good thing." Most of all don't play through pain, fix it. Last fall I realized that my golf swing had become that of a little old lady. There was no power at impact. I felt limp and shrunken. New clubs couldn't help that. 

"I am not a has-been. I am a will be." Lauren Bacall

Besides having lost strength, power, endurance, I lost confidence. I lost a bucket load of confidence. When I came to a water hole on the golf course I found myself playing around it, instead of daring to fly a ball over it. Secretly, I cried. Openly, I smiled and said, "At least I'm still playing and this is a good thing." 

Go for it, or layup? OU golf course hole 13.

I accepted that my body and I were getting older together. Like watching our dog, Lucy, turn grey in the face, unable to hear voices, and walk with a left hip that sometimes drags or pinches her, I could feel a slower future coming.   

The difference between impossible and possible lies

 in a person's determination." Tommy Lasorda

The dead of winter is just that for my body. I tend to hibernate and write. January of this year a deep yearning and stirring came through me when I decided to write a monthly blog called YOUNGER LONGER. I believe deeply in myself and my fortitude.  It forced me out of the house and into Therapy in Motion (Cindy Merrick).  After four months of muscle by muscle being released and activated I knew I could play golf successfully again. WRONG! 

The Greatest Video Ever, Gary Woodland and Amy Bockerstette

I promise a smile that will never leave your face after watching this. 

Many bad habits had been created in these last few years and I felt stymied. I know the game inside and out and yet for all of my strength, stamina, and grit I could not improve my game. My scores ranged from 96--88. Thanks to a vigorous workout routine that I still follow five days a week, plus play golf in this heat, I knew that could swing the club with power. In one simple golf lesson with our pro, Alan Hager, I relief flow through my body. Darn those weak lazy hands and arms. Once I began to use strong firm arms at impact the ball went straight and farther, and best of all I felt my old dynamic swing return. Alan also adjusted my driver to a 9.5 face (more upright) giving me a chance to see that tiny white (sometime pink) ball roll down the fairway.

"Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight or any experience that reveals the human spirit.      e e cummings

Feeling the groove return I drove out to OU golf facility to practice, and it paid off with a victory. The confidence to know I can better take care of myself, through continued training and practice will continue, only if i continue to workout. 

Having confidence is showing confidence and acting on confidence. When there is no confidence on the journey life looks bleak.  Letty Stapp Watt

Younger Longer--Monster Walks

Monster Walk

Making time to stay healthy is difficult, so I look for shortcuts to building strength in my body. Between church and my afternoon plans I thought I'd walk over the hill and back to refresh my mind and legs, but time ran out. Rather than spewing steam and frustration my inner driver remained calm and directing me to the blue band sitting on the floor. Within ten minutes I walked forward backward and around the yard wearing my blue monster band. My heart rate went up and my legs felt fresh and ready to go. But it's not always that easy.

Thank you Tom Thaves for recognizing the importance of becoming active

This week  Frank and Ernest stepped into to create laughter which is something I often experience as a direct result of  my inability to perform some stretches or strength training. This winter during the 'cold' days my muscles felt like a frozen rubber bands, and I realized that my body needed professional care. Thanks to Therapy in Motion in Norman, I immediately found a shred of hope and the return of some muscular activity. As I age my muscles seem to shrink and loose elasticity, so much that I set my New Year's goal to stop groaning, moaning, and whimpering every time I moved! The positive attitude and picture of good health along with a dynamic workout program has me moving more gracefully. 

The first trick is to get the band on the ankles
without falling over. 

My number one exercise for recovery (for me) is walking forward and backwards with an elastic band around my ankles. This is called a "Monster Walk" I think because my body looks like a gorilla walking slowing front and back. What are monster walks? (click here for a professional explanation)

This exercise can be done daily, starting slowing with a lighter band then gradually working up in tighter bands and longer moves. Keep the feet and hips facing forward and in alignment. Step forward diagonally maintaining bent knees, athletic posture, and wide stance creating tension. Moving methodically and slowing; keeping the tension on the band is critical. Slowly stepping allows the band tension to build muscle in my legs and glutes. (Notice my left leg is the weaker hip and glute. It tends to point outside rather than straight ahead.)

Why perform the "monster walk"?
*it activates the hip and glute muscles
*it helps with stability in standing and moving
*the squat position creates activation the core, hips, and lower body
*glutes, hamstrings, hips, and outer legs are strengthened by feeling the burn with each movement


One lesson I seem to relearn every few years is that my older muscles atrophy when not used, and that HURTS. Consequently, I now have monster walks as a daily routine inside our outside. I am up to the blue band and walking forward 30 steps, back 30 steps, and repeat. Please realize that I am the active learner not the doctor or therapist.
Therapy in Motion (professional site)

*Note a word of caution. There is another name I call this walk and it's not pretty.

Notice the posture in a monster walk needs to be similar to the photo above with the knees bent at a 45 degree angle. In golf or tennis terms this means stick the butt out, use athletic stance, out or pretend to sit on the bar stool. Herein, lies the biggest embarrassment of performing the walks, which I renamed the "Fart Walk." Without any warning, I can be totally focused on balance and moving slowly in the gym or outside and then, like a child's lips pursed together a long buzzing sound oozes out of my body causing me to  bolt upright with my face turning shades of pink. I learned an old geezers trick from my father--when the toot or whistle occurs immediately look at someone else in the room as if he or she is the guilty party. Pets work especially well with this trick. 

The benefits of monster walks are amazing.

*reduce the risk of injury from falling

*tones the rear

*helps with balance and coordination

*creates strong muscles 

*burns calories

 I consider myself a "perennial" woman, and as a results of this exercise my rear is toned, my core is stronger and my posture is straight. I have lost a few pounds but most importantly my clothes fit nicely, and I feel like life as returned...a true perennial.

Younger Longer--A Stronger Core

Modified planks. These do not hurt
 my wrist or shoulders. Be sure to 
tighten the core belly button to bra line
first then lift with the core, not back. 

Will Rogers often remarked, "Even if you are on the right track, you'll get run over if you just sit there," or as I prefer to think, "Even if you are sitting on the right track, the longer you sit the sooner you age." Some weeks I steam along like a train engine, then one day I am slammed with a hitch in my get-a-long and look like an engine chugging till the gas runs out. Thinking the heating pad is all I need I sit and ache in comfort, until at last I stand up go to the gym or call the doctor and arrange for a Physical Therapy prescription.  These are the gray days when  I argue with myself about exercising versus sitting and napping. (Confession. I let the naps win, but not the sitting.) A stronger core is my new mantra for life.

Many of us who prefer to be called "Perennial" adults excuse our weak core muscles because of our lack of knowledge when we were younger.  I didn't know about sit ups until 9th grade PE. I didn't like them then, but now I know how to do them properly. For all I did right in the last 50 years by lifting weights, walking miles to seek fresh air, and playing golf, I rarely strengthened my jelly belly tummy muscles enough to keep my back in shape.

While I lived in Hutchinson, Kansas I joined a Pilate's program that serves as my ONE reminder that I can be strong again or stronger.  Like using technology, change comes our way and we can discover in any decade how to think with a clearer mind, walk with better posture, eat healthy meals, or to play a sport all with the help of a strong core because a strong core binds us like a bullet proof jacket stabilizing the spine, the lower back, and our vital organs. Sadly, we don't all have a bullet proof jacket stabilizing us internally so that balance and core go hand in hand. Younger Longer--Finding Balance

Research has shown that regular exercise can slow down the physiological aging clock and keep us young longer, what is the core?

Essentially, the core consists of everything within a person's center of gravity, all areas of the abdominal, the back, the glutes, and beyond. Exercising these muscles means to exercise an area that is part of the core musculature.   Core defined for conversation  

Notice that my hands are pointing to the area that I need to be conscious of tightening. I pretend my belly button and tailbone squeeze to meet each other. Then with the glutes tight and the lower back flat on the floor I lift my legs up and I hold them in a 90 degree angel for 30 seconds, three times. (leg curl)

Now with a little more knowledge (from Physical Therapy) and a conscious mind set that draws daily attention to my core, posture, and gait I am moving with more ease. After three weeks of exercising thirty to sixty minutes a day three to five days a week, and stretching my old tight muscles or using a foam roller on them I feel physical and nervous relief. Attention to my mind set helps me create tension in my core, and I stand confidently taller. 

Why is it important to develop and maintain a strong core after age fifty? Through the working years of thirty to 70 sedentary adults may experience as much as 30-40% loss of muscular strength as a result of reduced levels of muscle mass making us prone to injury and illness. Strength Training Moves for Women over 50 

Bridges. 

 How do we create a stronger core at our age? My suggestion is to talk with a doctor or physical therapist first if pain is the issue. Otherwise, consider exercises such as, bridges, leg curls, and planks, every other day. My basic pictures show these exercises. 

  

As parents and grandparents we find ourselves needing a strong back (core) so we can enjoy lifting and hugging our grandchildren. For those of us who enjoy sports at all levels, gardening, walking, or running we do not need to be highly trained and fit athletes, but we do need a strong core to lift, twist, bend, walk, run, swing, or get down on the floor and back up gracefully.  The Mayor Clinic website offers the best options on core exercises beginning with the basic (easiest). Click on this link for pictures: Mayo Clinic Core Exercises 

The icy brown tones of winter. 

Winter is the deepest darkest time for me, and I tend to slip into anxiety over my aging body, asking questions of myself and my abilities to walk purposefully instead of hunkered over, will I be able to compete on the golf course, will the weeds win in my garden or will I be able to bend and pull them.  These are such minor worrisome issues, but they suck away my confidence.

Last summer I set a calendar reminder on my phone for 7:30 pm every night. It reads, "30 minutes of exercise or 10,000 steps." If I achieve my goal that day I delete the reminder and smile to myself.  At the end of each week or month I look back and count all the times I deleted the reminder.  It has become the best self-confidence and smile booster for me in the last decade.  

I believe self-confidence shows in how we walk and greet others and strong core strength doubles the confidence to help us stay Younger Longer. Good Luck. 

Golf Gypsy In a Pickle

It's one thing to stretch and rub a leg cramping while walking or playing golf, but it is a moment of agony to wake up in the middle of the night with three toes cramped tight, turned under and sideways while the left calf is pulsating knots of pain up and down the leg.  Screaming, grabbing, and yanking myself out of bed to stand and push the pain away, as tears of surprise and near anger flowed down my cheeks, is one way to handle the moment. Actually, I didn't stop to think of a better way. 

Options in the past for recovering from summer's heat, and the perspiration my body exudes when exercising have been to drink "Smart Styx" replenishment supplements, 60-100 oz of water daily, eat a banana, or drink a nice cool beer in a frosted mug with salt on the rim, and continue to take daily doses of calcium, potassium, and magnesium pills. 

I mentioned my agonizing leg cramps to my physical therapist, Natoshia, Therapy in Motion. Immediately, like a chorus to a song Natoshia and another therapist chimed in "You need to drink pickle juice!"  They looked at each other and laughed.  She continued, "You need to drink pickle juice or eat a dill pickle everyday, and eat a banana before you play golf or go for long walks." 

"I've never heard of pickle juice as a cure," I retorted and then laughed, "Unless it was to drink with Crown Royal shots after you've lost a golf match." 

Naturally, that line was a stopper. They listened as I recalled the time Manon and I were beat early in a "Horse Race" at a golf tournament at Smoky Hills Golf Course in Hays, Ks.  As spectators, the cart girl came by offering us drinks.  Our friends who'd also lost suggested we try Crown Royal shots and dill pickle juice.   I can assure you that I did not suffer leg cramps that weekend, nor did I suffer a hangover, but we sure laughed a lot. 

But I digress.  

Being a dutiful student, I bought a 6-pack of Pickle Juice at Academy Sports, and bananas at Braum's, plus Ice Cream bars just because. I ate the banana before I drove in the driveway. That afternoon while relaxing on the patio, I discovered that I enjoyed the flavor of the nutritional bottle of pickle juice, loaded with sodium, vitamins, calcium, zinc, iron, and potassium.  For those, like me, who can eat a healthy dose of salt consider sprinkling salt on bananas, grapefruit, and cucumbers instead of sugar. 

Most recently, I rediscovered the old fashioned giant dill pickle that spurts juice everywhere when I take a bite. For a brief moment, I'm back at the Coleman Theatre on a Saturday afternoon with friends where I could buy a large dill pickle out of the jar for only a dime. Coleman Theatre


Did the pickle juice and banana help? Yes.  So far no leg cramps in the last three weeks.

I'm not recommending this pickle juice/banana regime for everyone, because I have low blood pressure, perspire measurably, and can handle salt.  I've always been a salt lover, while my husband can thrive on chocolate. If I eat ice cream I often follow up with a saltine cracker and smile. 

In reflection, perhaps it is the salt of the earth that helps us to endure.