Build strength and power
Losing strength exacerbates arthritic symptoms and makes ordinary life more difficult. From our 30’s we naturally begin to lose muscle strength. Arthritis (and some pharmaceutical drugs) accelerate this loss. Wow, does it creep up on us. One day it’s there. The next it isn’t. We don’t realize how much we had until it’s gone. We begin to notice that it’s harder to climb those stairs, carry that shopping or open the jar. Grrrrr. It’s annoying and if you’re anything like us you might try to ignore it. The good news? If we’re proactive, we can halt this loss and even reverse it. Strong muscles support joints and relieve arthritic symptoms. Are you ready to make muscle?
Let’s make muscle. Yes. You know it. 30 seconds at a time. Use the exercises below to tune in to what works for you. Some of us enjoy a trip to the gym or a personal trainer, others a home work-out or training with friends or other people. Check out the Brilliant STRENGTH section for a structured program to strengthen upper, lower and core body at a gentle pace. Hello muscles, here we come.
This week we may feel our muscles talking back. Note that we said talking and not SCREAMING. We don’t want our muscles screaming at us. If they’re SCREAMING then let’s pull back and go a little easier. Otherwise, it’s normal to feel a little muscle soreness as we build strength and power.
In week 3, we explored how what we think creates tension in our body. Tension is great to build muscles and strength. Tension is not so great when it’s prolonged or caused by stress, anxiety or pain. This week, let’s release tension in our body with the BODY SCAN. A simple technique that we can do any time, anywhere.
Let’s take a walk. A walk around our body. Let’s tune it to what our body feels like when it’s relaxed. Let’s sit, stand or lie and be comfortable. Focus in at the top of the head, and notice if it feels tense. Consciously let go of the tension. Relax and release. Go with gravity and release it down to the earth. Notice how it feels. Walk around the rest of your body focusing in on the: forehead, eyes, cheek, jaw, neck, shoulders, chest, arms, belly, hips, back, thighs, knees, calves, ankles and feet. Notice how it feels to release tension.
Once we’re aware of what our muscles feel like in their relaxed and contracted states we can TUNE-IN and do the BODY SCAN anytime, anywhere. Self-massage, hot baths, essential oils and bath salts are also great ways to release tension. Let us know how you relax in COMMUNITY.
How will you build strength?[progressally_note note_id=’1′ allow_attachment=’no’]
30 seconds at a time. Go slow, grow strong.
- Explore ideas at home, online, locally and the STRENGTH section of Brilliant Life
- Create plan to do strength moves 2 or 3 times a week
- Choose a time of day when arthritic symptoms are better
"30 seconds at a time really works for me"
I can do anything for 30 seconds. It gets me going and feel accomplished.
Toni, Chicago, IL
"Wow, wow, wow on the body scan"
Tom, Phoenix, AZ
"I love having a positive community to check-in with"
Dani, Tampa, FL
"I love the way it's all building"
Joy, Indianapolis, IN
"A little bit of effort gives a lot of result"
I love going slow to grow strong.
Ron, New Buffalo, MI
"I love the Brilliant Moves program"
Carol, Milwaukee, WI
"The body scan technique helps me notice and release tension"
Bill, St Joseph, MI
Strengthen body, mind and spirit to create a life that works for us now. As we are.
Strong muscles support the joints and are an essential part of managing arthritis naturally. Let’s explore STRONG BODY to start a muscle strengthening program that builds at a pace that suits us now. As we are.
Arthritis can trigger a multitude of emotions. Read STRONG MIND and build the mental muscle to help know what’s going on with these emotions and how to use them to our advantage.
Peace and power
When we’re not feeling physically great it’s good to remind ourselves that we’re more than our body and more than our mind. Let’s tap into that sweet, easy place and remind ourselves of our STRONG SPIRIT.