Ilchi Lee, Tips For Building Muscles
Ilchi Lee
Uh-oh! Tips for incontinence
Q: I am a woman in my mid-40s who suffers from incontinence. Is there anything I can do to overcome this problem? Are there any exercises you recommend?
A: Contrary to popular belief, incontinence does not affect only women, such as those in menopause, the elderly or mothers who have just given birth. It can affect women and men of any age. Incontinence usually occurs when pelvic and sphincter muscles become weak, causing the constriction of the urethra to become loose. If the anus and/or vaginal muscles cannot relax and tighten easily, urine can flow unexpectedly. Strengthening these muscles through exercise can be very helpful.
Also, keeping your energy circulation smooth will help prevent incontinence problems. In terms of energy channels, the bladder, vagina, urethra and anus are closely connected to the Kidney and Bladder Meridians. Incontinence is a result of blocked energy circulation in these energy channels.
Also, if the back of the head, neck, shoulders and chest are very tense, your breath may be too shallow, never reaching your lower abdomen. As a result, energy circulation in your bladder and urethra may become very weak, causing one to feel a continuous urge to urinate or a lack of ability to control it. These conditions are tied to mental stress, tension, anxiety and fatigue.
Try the following exercises.
1. Anus Strengthener
This is the most effective exercise for incontinence. Do it while paying conscious attention to your breath. Set aside about 10 minutes a day. Relax your whole body. Breathe in up to 70 percent of your maximum capacity, tighten your anus, count silently to three while feeling your anus and sphincter, and then exhale and relax. You can do this while lying down, seated or standing. Ilchi Lee
If your muscles are too weak, and contracting your anus is difficult, try these variations:
Lie down and spread your feet shoulder-width apart with your knees bent. Place both hands on your lower abdomen. Raise your hips while bringing your thighs and knees together. Try the anus tightening exer- cise in this position. Using the strength of your glu- teal (buttocks) and quadricep muscles to support weakened muscles will make it much easier.
Now, try the exercise on your toes, with your heels lifted from the ground. Again, using your gluteal muscles will make it easier.
2. Kidney and Bladder Meridian Strengthener
Lightly tap along the inside and outside of your legs (2 minutes).
Tap around your hip joints (2 minutes).
Lie down and tap your toes together (5 minutes).
Slowly sit up and stretch forward and grab your ankles while gently bouncing forward at least twenty times.
Then, stretch further down and hold for at least 20 seconds. Repeat three times.
Lie back down. Raise your legs up and over your head as far down as they can go for 30 seconds.
Release your legs, bending your knees and putting your feet on the floor. Place both hands on your Dahn-jon and gently bounce your buttocks up and down on the floor (1 minute).
3. Chest Opener
Stand with your legs shoulder-width apart and spread your arms wide. Clap once in front of your chest and once behind your back. Do 100 claps. Breathe in deeply. Lock your fingers behind your back and slowly bend forward, making your arms fall forward as much as they can. Hold this stretch for 30 seconds while breathing in and out.
Do not perform this stretch if you have high blood pressure or feel light-headed.
Dahn YogaÂ
Muscle bound
Q: I practice Dahn regularly, but I am also weight training. Will lifting heavy weights affect my Dahn practice in a negative way? Will building muscle decrease my flexibility or energy circulation?
A: There are no negative consequences to doing Dahn training and weight training together. In fact if you apply the principles of Dahn training well, you can increase your flexibility and help energy circulation.
Before starting weight training make sure to relax your whole body with warm-ups so that there are no muscles that are tense. If you start weight training without warming up, your muscles may tense up and prevent energy circulation. To warm up, try shaking and patting your whole body and releasing tension in all your joints (neck, shoulders, waist, hips, knees, wrists and ankles). Try jumping jacks to work up a light sweat.
When doing your weight training, feel your muscles deeply as if you were conversing with them. This will make energy flow better. Make movements slow and deep, never fast, and feel your breath while doing them. Exhale as you release muscle tension and inhale as you contract.
After training, make sure to relax your wrists, arms, shoulders and legs through stretches to relax any tense muscles. This will ensure that you stay flexible.
Weight training can strengthen your energy and improve your concentration. However, remember to keep your ambition in check by setting realistic goals.
Bupsung is the head education trainer at Sedona Ilchi Meditation Center, Sedona, Arizona, USA .
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September 12, 2007 12:00 pm
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