Help With Arthritis

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet   Bibliography, links, resources, recommended books, information, quotations, tips, and research.  By Michael P. Garofalo.  

For the past six years, I have had increasing pain, discomfort, and joint problems caused by arthritis.  Osteoarthritis effects my toes, fingers, tailbone, and shoulder.

My orthopedist has recommended surgery on my right shoulder, and my podiatrist has recommended surgery on my right big toe.  Not an unusual report for a 69 year old big man.  As of yet, I have not had any surgeries to help with my arthritis. 

I don't take any oral medications specifically targeting arthritis.  I take two ibuprophen tablets approximately two times in any ten day period.

I practice t'ai chi ch'uan, chi kung, yoga, walking, and gardening. 

I favor a non-inflamatory diet with lots of vegetables, grains, seeds, nuts, fruits and salads.  For example, my breakfast each morning consists of 2/3 dry cup of half steel cut oats and half quinoa, with raisins, almonds, and butter added to the cooked grains; along with coffee and creamer.  I start with about 900 calories for breakfast.  Since I weight between 250 and 260 pounds, and am very active, I need a few more calories than smaller people. 

Hopefully, these health practices, will slow the progress of my osteoarthritis, keep me limber, allow me to be active, and ameliorate the, thus far, modest pain and discomfort.

Many experts have recommended that persons suffering from osteoarthritis practice T'ai Chi Ch'aun, particularly Sun Style Taijiquan.

My webpages on the subject of exercise might be useful to persons with this health problem:

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet

Qigong (Chi Kung) Exercises for Fitness and Good Health

T'ai Chi Ch'uan Exercises 

 

Tai Chi for Arthritis - 12 Lessons with Dr. Paul Lam, M.D..   Instructional DVD, 2009.  2 Discs, 300 Minutes.  VSCL. 

Gentle Yoga for Arthritis: A Safe and Easy Approach to Better Health and Well-Being through Yoga.  By Laurie Sanford and Nancy Forstbauer.  Hatherleigh Press, 2014.  112 pages.  ISBN: 978-1578264483.  

Arthritis Relief: Chinese Qigong for Healing and Prevention  By Grandmaster Yang Jwing Ming.  YMAA Publications Center, 3rd Edition, 2005.  Index, 2014 pages.  ISBN: 978-1594390333.   VSCL.  

The Immune System Recovery Plan: A Doctor's 4-Step Program to Treat Autoimmune Disease.  By Susan Blum, MD and MPH; and Michele Bender.  Foreword by Mark Hyman, M.D..  Scribner, 2013.  384 pages.  ISBN: 978-1451694970.  VSCL. 

 

Bound Angle Pose

Baddha Konasana
Bound Angle Pose

Description in Yoga Journal  

Benefits of Bound Angle Pose

I teach two versions of the seated version the Bound Angle Pose:   

1.  Sit up straight.  Keep your heels and the soles of your feet together.  Chin slightly tucked and the crown of the head lifted, ears over shoulders.  Keep the abdominals tucked.  Allow the knees to gradually lower down to the floor.  Relax, Release and stretch!  This is a gentle static isometric stretch of the adductor muscles (inner thighs) in the groin area and a hip opener.  Inhale and exhale gently as you hold the posture for 1 to 3 minutes.  Try not to force the knees down to the floor.  Relax and release! Let gravity do the work of lowering the knees towards the floor.  Hands are placed on the floor at the sides of the hips, or behind the back as shown above. 

Some folks also lean forward while keeping the back straight, or round the back as they lean forward and draw the head towards the floor while keeping the knees drawn down to the extent that they can do so.  They try to bring the head in front of the knees. 


2.  Sit up straight.  I don't recommend leaning to far forward in this version.  Keep your heels and the soles of your feet together.  Chin slightly tucked and the crown of the head lifted, ears over shoulders  Keep the abdominals tucked.  Place your hands on the inside of your knees and press down at the same time as you tense and draw the knees upward.  The muscular lifting effort of the upper legs resists the force downward on the legs with the arms.  This is called oppositional or resistance stretching.  Press down on the legs and lift the legs up simultaneously as you slowly exhale, then relax, release the downward pressure on the legs, and slowly inhale.  Some folks prefer a two breath cycle of simultaneously pressing the legs down and pushing/lifting the legs up.  Do this for 5 to 8 repetitions.

Yoga: Research, notes, lists, bibliography, links.  By Mike Garofalo.

Qigong (Chi Kung), Chinese Health Exercises.

There is also a supine (lying on back) version of this pose, relaxing and releasing (1), including using props under the torso while lying on your back.  

The first version (1) of the Bound Angle Pose is suitable for people with osteoarthritis, as shown below in the instructional video.

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet   Bibliography, links, resources, recommended books, information, quotations, tips, and research.  By Michael P. Garofalo.

Sun Tai Chi Chuan Characteristics

[Here is a Cloud Hands Blog repost from June 19, 2009.]


"The Four Characteristics of Sun Shi Tai Ji:

1. The natural position of the body. The position of the body is more natural than in other forms of Tai Ji. The basic position - San Ti Shi - comes from Xing Yi. It differs from the traditional basic position - Hun Yuan Zhuang. The position of the body is higher (angle with the knees of 135°), the axis head - centre of gravity falls on only one foot and not with equal distance of the two feet, the feet are positioned one compared to the other according to an angle of 45° and not in parallel or are aligned like usually used in other schools of Tai Ji. All these characteristics respect the natural positioning of the body with two consequences. Initially a practice more favorable to health, without excessive wear (of the knees in particular). Then, a good balance between stability and flexibility.

2. Flexible and fast movement. The movement of the feet is flexible and fast: as soon as a leg advances or moves back, the other leg follows immediately. One does not find in Sun Shi Tai a horse riding stance with feet equal distance apart or the bow and arrow posture of traditional Tai Ji. In Sun Shi, one uses the free steps coming from Xing Yi and of Bagua. The centre of gravity always falls on one leg; a foot supports all the weight of the body, the other follows, free. The steps forwards are the steps of Beng Quan, and backwards the steps of Pi Quan. The steps of rotation correspond to the steps of Ba Gua. Sun Shi is light, fluid and fast. It is compared with the water which runs and with the clouds which slip into a windy sky.

3. The specific figure of Kai He. Sun Shi Tai Ji has a very specific figure; Kai He (to open - to close) which is found neither in other forms of Tai Ji, nor in Ba Gua or Xing Yi. This Kai He appears with each connection and transition. It makes it possible to control and adjust breathing and to accumulate the Shi (energy potential) in order to prepare for the next change.

4. It is an art which aims at effectiveness in combat. Sun Shi Tai Ji is truly an art of combat. The amplitude of the gestures is limited, the course of the hands are direct, natural and aims to be effective. . It is not the force of the arms which strike, but the sum total of the elastic force of each movement carried out on a correct and uniform axis of gravity."
- Master Bob Melia, Sun Shi Tai Chi

Sun Taijiquan: Bibliography, Links, Resources, Instructions, Quotes, Glossary
By Mike Garofalo.

Research by Mike Garofalo

Sun Taijiquan Website Index Page

Sun Lu Tang (1861-1933) Biographical Information

Sun Tai Chi Chuan International Competition 73 Form
Instructions, Bibliography, Links, Resources.

Sun Taijiquan Blog

Sun Taijiquan Dictionary

Sun Lu Tang's Xing Yi Quan (Hsing I Chuan)

Sun Lu Tang's Baguazhang (BaQua Quan)


Sun Taijiquan is reputed to help with osteoarthritis.  I have problems with arthritis in my feet, shoulder, tailbone, and hands.  Nothing actute at the present time, but annoying.  Sometimes, I have to adjust my workouts in the gym, in yoga, or in my taijiquan practice to manage the discomfort from increasing osteoarthritis.

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet   Bibliography, links, resources, recommended books, information, quotations, tips, and research.  By Michael P. Garofalo.  
 

Shoulder Problems and Remediation

My right shoulder has been injured for a long time.  The injury has reduced my range of motion to some extent, reduced my strength, and, occasionally, causes me considerable pain when I move my arm and shoulder at a particular angle.  Most of the time, the shoulder discomfort is a minor concern; but, it has been worsening the last four months. 

I met with Dr. Robert Chase, a sport's orthopedist, in Red Bluff yesterday.  He viewed my X-rays, interviewed me, and gave me a thorough physical examination.  I appreciated his diagnostic skills, pleasant and approachable manner, obvious expertise, and suggestions for remedial actions.  He is a University of California at Irvine graduate. 

I will have an MRI on 6/11, and see him again on 6/23.  Medical interventions considered are drugs for pain, cortisone injections to reduce inflammation, physical therapy, and arthroscopic surgery. 

On 6/23, Dr. Chase told me that based upon my complaints and comments, his examination, and the MRI results he thinks I have a tear of a tendon on the rotator cuff caused by arthritic bone spurs.  I have troublesome osteoarthritis in my right big toe, tailbone, and shoulder joints; as well as aching finger joints.  The arthritis in my shoulder results in impingement: the arthritic bone spurs press and cut rotator cuff tendons in certain positions. He recommended surgery in the next six months to shave down the bone spurs and reattach the tendon. 

I am modifying and reducing my weekly strength training program that involves the use of my right shoulder.  I will use less weight, do more more isolation dumbbell work, and a do a reduced number of weightlifting workouts per week.  No max lifts with barbells, no overhead pressing, no flys.  No weightlifting for two weeks, but plenty of walking, gardening, home improvement projects, yoga, and taijiquan.  Resting the shoulder from weightlifting is an intelligent choice at this time, as well as taking some ibuprofen.

I will be placing much more emphasis on leg work, cardio-vascular conditioning, and ab work during the month of June.

Discomfort and pain in my right shoulder and right bicep has been increasing during the entire month of June.  

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet   Bibliography, links, resources, recommended books, information, quotations, tips, and research.  By Michael P. Garofalo.  
 

Strength Training

"The easiest way to preserve health and with greater profit than all other measures put together is to exercise well."
-  Cristobal Mendez, Exercise Book, 1553

63 Rules to Grow By - The Ultimate Bodybuilding Guide

Strength Training for Persons Over 55


The New Rules of Lifting: Six Basic Moves for Maximum Muscle  By Lou Schuler and Alwyn Cosgrove.  New York, Avery Penguin Group, 2006.  Index, 301 pages.  ISBN: 978158333389.  VSCL. 

"It is exercise alone that supports the spirits, and keeps the mind in vigor."
-  Cicero

"We derive our vitality from our store of madness."
-  Emile M. Cioran

"True enjoyment comes from activity of the mind and exercise of the body; the two are united."
-  Alexander von Humboldt

My own strength training is sometimes set back by arthritis problems in my tailbone, shoulder, feet, and hands.  I back off on the amount of weight and/or sets and and/or repetitions as needed when the pain from arthritis is more acute.  

I talked to my internal medicine physician about the tailbone pain.  He scheduled an XRay of my lower back.  Nothing obviously wrong with the spine, e.g., slipped disk, trauma, broken bone, etc.  His diagnosis was that my problems are caused by arthritis.  

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet   Bibliography, links, resources, recommended books, information, quotations, tips, and research.  By Michael P. Garofalo.