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Stretch those muscles / Spiritual health and physical health

A Believers Body As A Temple

1 Corinthians 3:16-17  Do you not know that you are a temple of God and that the Spirit of God dwells in you? If any man destroys the temple of God, God will destroy him, for the temple of God is holy, and that is what you are.

 1 Corinthians 6:15-20  Do you not know that your bodies are members of Christ? Shall I then take away the members of Christ and make them members of a prostitute? May it never be! Or do you not know that the one who joins himself to a prostitute is one body with her? For He says, “THE TWO SHALL BECOME ONE FLESH.” But the one who joins himself to the Lord is one spirit with Him. read more.
2 Corinthians 6:14-18   Do not be bound together with unbelievers; for what partnership have righteousness and lawlessness, or what fellowship has light with darkness? Or what harmony has Christ with Belial, or what has a believer in common with an unbeliever? Or what agreement has the temple of God with idols? For we are the temple of the living God; just as God said, “I WILL DWELL IN THEM AND WALK AMONG THEM; AND I WILL BE THEIR GOD, AND THEY SHALL BE MY PEOPLE.
Ephesians 2:19-22  So then you are no longer strangers and aliens, but you are fellow citizens with the saints, and are of God’s household, having been built on the foundation of the apostles and prophets, Christ Jesus Himself being the corner stone, in whom the whole building, being fitted together, is growing into a holy temple in the Lord, read more.
1 Peter 2:5  you also, as living stones, are being built up as a spiritual house for a holy priesthood, to offer up spiritual sacrifices acceptable to God through Jesus Christ.

I found an article on the need for stretching our hip muscles. I was amazed to learn how many things are effected by muscles in our hips. Thinking of this made me think about how one thing can effect so many different areas of our spiritual life and how important it is to take care of both our bodies and our spirit.

Here is the article. Hope it helps someone.

 

The hip flexors are the group of muscles that allow you to lift your knees toward your chest and bend forward from the hips.  What is collectively referred to as the hip flexors is actually a group of muscles that includes the iliopsoas, the thigh muscles (rectus femoris, Sartorius and tensor fasciae latae), and the inner thigh muscles (adductor longus and brevis, pectineus and gracilis).

Tight hip flexors are a common problem among those of us who spend a lot of the day sitting at a desk.  When you spend a lot of time in a seated position, the hip flexors remain in a shortened position. Over time, the shortened muscles become “tight,” which leads to its own set of problems.

Tight hip flexors can result in lower back pain, hip pain and injury.  A lot of strain is put on those muscles during activities that involve sprinting and kicking.  For example, runners are more prone to hip flexor injuries because of the small, repetitive movement during running.   But even if you’re not an athlete, hip flexor injuries can occur during everyday activities (for instance, slipping and falling or running to catch a bus).  When those tight muscles are suddenly stretched beyond what they are accustomed to, you might also experience pain in the upper groin region, typically where the hip meets the pelvis.

Simple hip-strengthening and stretching exercises can help keep these muscles from becoming tight, therefore decreasing your risk of injury and discomfort.  Try these stretches daily and incorporate a few of the strength exercises into your routine 2-3 times per week.

Hip Flexor Stretches
Seated Butterfly Stretch:  A simple stretch for your inner thighs, hips and lower back.

Pigeon Pose: This yoga posture lengthens the hip flexors on the back leg.

Weighted Hip Extension: This exercise lengthens the hip flexors while simultaneously strengthening the glutes, which are often weak in people with tight hip flexors.

Bridges: A great way to give the hip flexors a chance to lengthen while also strengthening the posterior chain of the body.

Hip Flexor Strengthening Exercises
Note: Exercises that strengthen the hip flexors also involve contracting (shortening) these muscles. So if tight hip flexors are a problem for you, it might be wise to limit how many direct hip-strengthening exercises you perform. These exercises are more geared toward people who have been told they have weak hip flexors that need strengthening or are looking for targeted exercises to build more power and stamina in the hip flexors.

Balancing Hip Flexion:  Use your core to help with balance during this exercise that strengthens the hips and glutes.

Runner’s Lunges:  A great addition to any workout routine, this lower body strength move targets multiple muscles at once.

Skater Squats:  A strength exercise for the hip flexors that can be done anytime, anywhere.  Use a chair for balance and eliminate the squat for simplicity, if needed.

Pendulum:  A more advanced exercise to strengthen the core and hips.  Start with smaller movement and increase your range of motion as you become stronger.

In addition to these exercises, there are simple things you can do every day to help reduce your risk of hip flexor pain.  If you sit at a desk for long periods of time, try to get up and move around every hour or so.  Warm up properly before any physical activity, and stretch regularly at the end of each workout.  Your hips will thank you for it!

Sources:
http://www.acefitness.org/acefit/healthy-living-article/60/1478/why-do-muscles-tighten-up/

Have you suffered from tight hip flexors? If so, what is your favorite exercise or stretch? Would you consider adding any of these moves into your fitness routine?

Remember to breathe

Bible Verses About Breath

Job 33:4 – The Spirit of God hath made me, and the breath of the Almighty hath given me life.

Genesis 2:7 – And the LORD God formed man [of] the dust of the ground, and breathed into his nostrils the breath of life; and man became a living soul.

2 Timothy 3:16 – All scripture [is] given by inspiration of God, and [is] profitable for doctrine, for reproof, for correction, for instruction in righteousness:

Job 27:3 – All the while my breath [is] in me, and the spirit of God [is] in my nostrils;

John 20:22 – And when he had said this, he breathed on [them], and saith unto them, Receive ye the Holy Ghost:

Job 34:14-15 – If he set his heart upon man, [if] he gather unto himself his spirit and his breath;   (Read More…)

Ezekiel 37:9 – Then said he unto me, Prophesy unto the wind, prophesy, son of man, and say to the wind, Thus saith the Lord GOD; Come from the four winds, O breath, and breathe upon these slain, that they may live.

Isaiah 42:5 – Thus saith God the LORD, he that created the heavens, and stretched them out; he that spread forth the earth, and that which cometh out of it; he that giveth breath unto the people upon it, and spirit to them that walk therein:

There are times when each of us need the reminder to breathe. We do not always consciously hold our breath. When you exercise you need to remember to breathe.  Isn’t it funny how something that should be natural we still need to be reminded of doing.

So here is todays reminder – Breathe!

I found this on WebMd and hope you enjoy the breathing exercises.

Stress Management: Breathing Exercises for Relaxation

Have you ever noticed how you breathe when you feel relaxed? The next time you are relaxed, take a moment to notice how your body feels. Or think about how you breathe when you first wake up in the morning or just before you fall asleep. Breathing exercises can help you relax, because they make your body feel like it does when you are already relaxed.

Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.

  • The way you breathe affects your whole body. Breathing exercises are a good way to relax, reduce tension, and relieve stress.
  • Breathing exercises are easy to learn. You can do them whenever you want, and you don’t need any special tools or equipment to do them.
  • You can do different exercises to see which work best for you.

How do you do breathing exercises?

How do you do breathing exercises?

There are lots of breathing exercises you can do to help relax. The first exercise below—belly breathing—is simple to learn and easy to do. It’s best to start there if you have never done breathing exercises before. The other exercises are more advanced. All of these exercises can help you relax and relieve stress.

Belly breathing

Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

  1. Sit or lie flat in a comfortable position.
  2. Put one hand on your belly just below your ribs and the other hand on your chest.
  3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
  4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
  5. Do this breathing 3 to 10 times. Take your time with each breath.
  6. Notice how you feel at the end of the exercise.

Next steps

After you have mastered belly breathing, you may want to try one of these more advanced breathing exercises. Try all three, and see which one works best for you:

  • 4-7-8 breathing
  • Roll breathing
  • Morning breathing
4-7-8 breathing

This exercise also uses belly breathing to help you relax. You can do this exercise either sitting or lying down.

  1. To start, put one hand on your belly and the other on your chest as in the belly breathing exercise.
  2. Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.
  3. Hold your breath, and silently count from 1 to 7.
  4. Breathe out completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you count to 8.
  5. Repeat 3 to 7 times or until you feel calm.
  6. Notice how you feel at the end of the exercise.
Roll breathing

Roll breathing helps you to develop full use of your lungs and to focus on the rhythm of your breathing. You can do it in any position. But while you are learning, it is best to lie on your back with your knees bent.

  1. Put your left hand on your belly and your right hand on your chest. Notice how your hands move as you breathe in and out.
  2. Practice filling your lower lungs by breathing so that your “belly” (left) hand goes up when you inhale and your “chest” (right) hand remains still. Always breathe in through your nose and breathe out through your mouth. Do this 8 to 10 times.
  3. When you have filled and emptied your lower lungs 8 to 10 times, add the second step to your breathing: inhale first into your lower lungs as before, and then continue inhaling into your upper chest. Breathe slowly and regularly. As you do so, your right hand will rise and your left hand will fall a little as your belly falls.
  4. As you exhale slowly through your mouth, make a quiet, whooshing sound as first your left hand and then your right hand fall. As you exhale, feel the tension leaving your body as you become more and more relaxed.
  5. Practice breathing in and out in this way for 3 to 5 minutes. Notice that the movement of your belly and chest rises and falls like the motion of rolling waves.
  6. Notice how you feel at the end of the exercise.

Practice roll breathing daily for several weeks until you can do it almost anywhere. You can use it as an instant relaxation tool anytime you need one.

Caution: Some people get dizzy the first few times they try roll breathing. If you begin to breathe too fast or feel lightheaded, slow your breathing. Get up slowly.

Morning breathing

Try this exercise when you first get up in the morning to relieve muscle stiffness and clear clogged breathing passages. Then use it throughout the day to relieve back tension.

  1. From a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor.
  2. As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last.
  3. Hold your breath for just a few seconds in this standing position.
  4. Exhale slowly as you return to the original position, bending forward from the waist.
  5. Notice how you feel at the end of the exercise.

Return to Stress Management: Breathing Exercises for Relaxation

Credits

ByHealthwise Staff

Primary Medical ReviewerPatrice Burgess, MD – Family Medicine

Specialist Medical ReviewerSteven Locke, MD – Psychiatry

Current as ofNovember 14, 2014

WebMD Medical Reference from Healthwise

This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.© 1995-2015 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

Just A Thought January 26, 2017

As I am brewing my ginger root tea I recall a person that I had previously given some of this tea to before and what they said.  They had told me they were not a tea drinker. My response is that is okay but I still wanted them to have it because it has healthy reasons to drink it and that they should think of it like my medicine. Most medicine we do not like the taste of. Proof of that is look at children’s medicine and all the ways they have flavored it to get the children to take their medicine. You don’t have to like the medicine but it helps your body when you are not well. Even as adults we are not crazy about taking medicine but when we are sick enough we will because it will help us get better.

Revelation 10:9
And I went to the angel and said, “Give me the small scroll.” “Take it and eat it,” he said. “It will make your stomach bitter, but in your mouth it will be sweet as honey.”

Jeremiah 15:16
Your words were found and I ate them, And Your words became for me a joy and the delight of my heart; For I have been called by Your name, O LORD God of hosts.

Ezekiel 3:3
He said to me, “Son of man, feed your stomach and fill your body with this scroll which I am giving you.” Then I ate it, and it was sweet as honey in my mouth.

We may not like all that God tells us in His Word but His Word is nourishment to our body as well as our spirit. We take it in and it becomes a part of us and it heals us from within. For it is written that man does not live on bread alone but by every word that comes from the mouth of God. Matthew 4:4.

There are plenty of things in this life that we do not like. They are rules and laws we do not want to live by, but the commands of God are for our good. They are given to protect us from being harmed or doing harm. His Word is life. His Word is Jesus.

There are a lot of health benefits to ginger root and one thing I use ginger root in is my ginger root tea. One thing it helps with is blood sugar levels. I make it for my upset stomach. Here is how I brew my tea.

Ginger Root Tea

Take a fresh ginger root and grate it bark and all. If you do not have a tea pot with a strainer or a diffuser  you can still brew it in a sauce pan and drain the root as you pour it in a pitcher. Use distilled water and bring it to a boil add the grated root and simmer for at least five minutes. Then while still hot pour into a pitcher with a couple of sticks of cinnamon which is good for diabetics. You can drink this hot or cold. The other health benefits of both ginger root and cinnamon can easily be looked up on line. Drink to your health.

Stretching Those Muscles

In exercise of any form one thing they all have in common is the need to stretch. You bend you twist, and you pull.  In the beginning stretching can be one of the things you may like the least because you are making yourself uncomfortable. Can you bend over and touch your toes?  I can! To be truthful the only way I can do this is if I bend my knees. With the injuries I sustained do to abuse has caused me not to be very flexible. I have a reverse curve of my cervical column which compresses my ulnar nerve and led to adult onset scoliosis. I have to stretch daily and get regular chiropractic treatments so I can walk upright. I have to admit that I do not do my stretches as much as i should. Why not? It hurts. Yet this pain is actually good for me. It keeps my muscles from locking up on me and keeps me moving.

Okay what made me think about all of this today? I was reading a post by Dan Ledwith here on his blog which I hope you will check out if you have not already read his posts.

Learning To Be Full Of Grace And Truth.

The post I read this morning was this one –

Yup

The photo in this blog was of a church message board and it definitely caught my attention and reminded me I need to stretch today. Not just my body though. i need to stretch myself spiritually. What does this mean to me? It means that I need to get out of my comfort zone and push forward a little harder. I don’t want to become spiritually stagnate, which is something I had written about in a Bible study lesson which I titled ‘Bread and Water’ which you can read here –

https://emotionalpeace.wordpress.com/2015/09/10/bread-and-water-bible-lesson/

It also reminded me of martial arts training and how we had to stretch for lengthy periods of time before our training and lesson began. I once could do the splits and kick higher than my own head. The flexibility stretching gave our bodies helped us move more freely and swiftly. It also gave us the ability to move our body out of the way from a hit without having to move our feet. Which I can now incorporate in my relationship with Jesus. Even when under attack I can move without stepping off of my sure foundation which Is Jesus Christ. I can stand upon His promises and they guide me in what direction I should move.

Are you comfortable sitting on the sidelines watching others play the game, or being the wall flower sitting on the edge of the dance floor not dancing yourself? Do you want to get in the game and tackle the giants you are facing? Do you want to get up and dance because the life He gave to you gives you reason to even dance in the rain?

Okay then, get up! Stretch those muscles. Even runners stretch before the race, and we do have a race to run.

1 Corinthians 9:24-27 ESV – Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.

Philippians 3:13-14 ESV – Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.

Isaiah 40:31 ESV – But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.

Question;

Do you have a verse that encourages you to run the race and stretch yourself? Please share it with us.

Here you can find some good stretching exercises

http://www.self.com/gallery/essential-stretches-slideshow

Hip Flexor/Quad Stretch

Kneel on floor with both knees bent, shins on floor. Lunge right leg forward, so right knee is bent 90 degrees in front of you, right foot is flat on floor directly under knee, and left leg is still bent underneath you, parallel to right. Place both hands on top of right knee and press back hip forward, leaning into stretch, keeping torso upright. Hold for 30 seconds; release. Do three reps; switch legs and repeat.

Stretches hip flexors, quads, hamstrings

.

Seated Trunk Twist

Sit tall on floor, abs engaged, and legs extended and together in front of you. Rotate ribcage to right, keeping nose in line with breastbone and abs engaged. Lift ribcage off hips to rotate further to right, growing taller, twisting as far as possible. Return to center; repeat to left to complete one rep. Do 10 reps, holding final twists for 30 seconds each.

Stretches back, abs, obliques

Bridge With Leg Reach

Lie faceup on floor with knees bent 90 degrees, feet flat on floor, arms extended by sides. Extend right leg in front of you, and then slowly lift hips toward ceiling until you form a diagonal line from right knee to right shoulder, pressing upper back into floor and opening up chest. Lift right leg straight up toward ceiling; lower. Do 10 controlled reps, holding the last rep for 10 seconds. Switch legs; repeat.

Stretches chest, abs, hip flexors, glutes, legs

 

 

 

 

 

Why Fast?

My last two Bible studies Physical Health/Spiritual Health have included foods to to eat. Now I am preparing a study on fasting because of a request of one of the people I am studying with. I have fasted many times in my life for various reasons. What ever the reason was at the time it always included getting closer to God. Some I chose to do by my own choice, and others because I felt prompted by God to do so. There are many examples of fasting in the Bible. You can read the book of Daniel and Esther for a few examples. Jesus fasted for forty days after He was baptized by John the Baptist. Each fast had a purpose.

Questions:

  1. Why have you fasted?
  2. What did you do to prepare for your fast?
  3. What did you learn from your fast?
  4. What are experiences you had while fasting?
  5. What advice would you offer to someone who has never fasted before?

I am looking forward to reading your answers, and sharing them with those I am having Bible studies with. I will also be sharing my own testimonies of when I have fasted.

I want to thank you in advance for taking time to participate in this study and sharing of knowledge in this area. I hope together we can help others as they are seeking knowledge on this topic.

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