Stretching & Strengthening for the Lower Back

by   November 28, 2024 with No Comments

By David Freeze

Stretching and strengthening for the lower back

  Having limited mobility in your back can negatively impact your running form. If your muscles are tight, your body won’t be able to move in its natural movement pattern, which can lead to injury. It could even restrict your ability to get a full, deep breath.

   A small study published in 2017 also suggested that having limited spinal mobility could increase the energy demands of running, making you feel more tired. The study involved strapping a device that limited spinal mobility onto runners and measuring their oxygen consumption. These runners consumed a higher amount of oxygen than other subjects, suggesting their limited spinal mobility increased their energy consumption. So, it’s well worth putting some time aside to stretch to improve your running performance.

   My first two weeks back to running had gone pretty well. Then I realized that I had hit a wall of sorts over this past week and couldn’t seem to go faster and in fact had some discomfort in the back. I also noticed that my breathing was more labored than it should have been. I couldn’t decide whether I needed to work on stretching or strengthening the lower back, so I talked to longtime friend and runner Pam Roseman, Doctor of Physical Therapy.

    There are lots of stretches and strengthening options to consider, almost too many. I knew I had to pick out a couple to stick with, especially after overdoing it with multiple things last Friday morning. Here are my choices for this week.

    To perform the Cat-Cow: Get onto your hands and knees with your knees hip-width apart. This is your starting position. Arch your back by pulling your belly button up toward your spine, letting your head drop forward to the floor with your arms out front. This is the cat portion of the stretch. Hold for 5–10 seconds. You should feel a gentle stretch in your lower back. Return to the starting position. Raise your head and let your pelvis fall forward, curving your back down toward the floor. This is the cow portion of the stretch. Hold for 5–10 seconds, then return to the starting position. Repeat the Cat-Cow 15–20 times.

    To perform the Kneeling Superman: Get on your hands and knees, using a mat if necessary for comfort. Make sure your back is flat and tighten your abs. Reach one arm forward while simultaneously extending your opposite leg straight back. Hold the position and then return to the starting position to switch sides. The kneeling superman builds strength and endurance throughout the core, shoulders, hips, glutes, and hamstrings.

     Pam cautioned me about doing another stretch yet, the knee to chest stretch, one which alternates the knees while pulling them to the chest as closely as possible. I will stay away from that one for now and very slowly and easily do one that I have used for almost 30 years. Bring both your knees slowly together as close to your chest as possible for 15–20 seconds. Do this 3 times, with each rep separated by 30 seconds of rest. A variant of this is my favorite stretch and I will mention it again later.

     Rowan’s fastest growing race, the Butterball 5K at The Forum, is just ahead on Thanksgiving morning, Don’t miss this one, because runners and walkers can get a great start on the holiday morning with a quick 5K that begins at 8:30. Plenty of refreshments and awards will go quickly to get all participants off toward any other planned activities. All proceeds benefit the Terrie Hess House and the Prevent Child Abuse Rowan. Everyone gets a commemorative Butterball shirt!

     Look for Butterball and other events ahead at www.salisburyrowanrunners.org

Gotta’ Run: Stretching and strengthening for the lower back

He Restores

by   November 27, 2024 with No Comments

By Ed Traut

Psalms 80:19 Restore us, O LORD God Almighty; make your face shine upon us, that we may be saved.

  • So many times it seems we go through so much and it seems difficult or incomprehensible to get anything back that is lost.
  • God restores – which means brings it all back and then better.
  • When God face ‘shines’ on us it is that He pays attention and focuses and will do what we ask.  Hallelujah!

Prayer:  I lift my hands today in praise and worship for Your holy name that You do cause Your face to shine upon me and restore all things.  I thank You for it because no one else can do it but You.  Amen. 

The Election 2024

by   November 25, 2024 with No Comments

By Ann Farabee

The Election – 2024

From generation to generation –

ELECTIONS continue.

This year seems a bit more – hmm  –  the only word I could think of was ELECTRIC.

Electric in that sentence means having a sense of thrilling excitement.

It may just be me, but I have fallen into the trap of recently watching and listening to channels that are talking politics. I hope one cannot get addicted to that. By the time you read this, however, it will be over and I can get back to normal.

I finally caved and decided to address my personal results of the election season in my column.

  1. I am  talking to more people. We have so much to talk about. Even getting the mail out of my mailbox can stir up a political conversation with a neighbor.

2.  Watching television is way more interesting. The commercials are fascinating.

3. I have actually spent time with friends who have not mentioned the election –

    and also with friends who only want to talk about the election.

4. Yes, the beauty shop – I mean hair stylists and their clients have opinions, too. This is true   most anywhere.

My 17 year old grandson is rather irked by the fact that he will be 3 days short of being able to vote this year, which puts his first presidential election vote four years away.

My 20 year old grandson made sure he voted early, which was a wise choice, since he is away at college.

We have not tried to sway them politically, but we are often products of what we surround ourselves by, right?

Voting is a great privilege, whether it is a presidential election year or not.

Just for you – my readers – I will reveal the presidential elections I have survived thus far:

When I was born, Republican Dwight Eisenhower was president and Richard Nixon was vice president. During the re-election campaign, Eisenhower made a concerted effort to win the female vote. It worked, as they were re-elected in the 1956 election.

Then came 1960. I was 6 years old and for the first time I became aware that we had a president. John F. Kennedy was the man my parents voted for and admired. My political life began to grow exponentially on November 22, 1963, when as a 9 year old, I cried on the playground at Woodrow Wilson School, as we all heard that our president – the leader of our country – had been assassinated.

From that point on in my life, I believe I was forever changed, as I gained a love for our great country, America, that I had not recognized previously, but began to nurture for the rest of my life.

 Lyndon Johnson, Richard Nixon, Gerald Ford, Jimmy Carter, Ronald Reagan, George H.W. Bush, Bill Clinton, George W Bush, Obama, Trump, and Biden were also part of the history in which I have lived.

Whether the presidential candidate my parents voted for when I was a child won or not – we all survived. Whether the presidential candidates I have voted for won or not – I survived. I knew from a young age that the president is not the King.

Jesus is the King!

Jesus is the final authority!

Jesus is the King that will be with us forever!

In Matthew 28:20, Jesus said,  “I am with you always even unto the end of the world. Amen.”

After I typed those words said by Jesus, I bowed my head, and through my tears I whispered, “Amen!”

How to be a Grateful Complainer

by   November 24, 2024 with No Comments

By Ashlie Miller

Is this a demanding season for you? It seems to be for many of us. Maybe everyone needs your input or your listening ear while you struggle to find time to vent your frustrations and worries to someone. Your schedule is busy with purposeful but also exhausting events. The children are especially busy, needing you as chauffeur or as a nurse to administer lots of TLC as they work through another cold or stomach bug. With a schedule limiting evenings at home, it feels like the list of chores needing completion – dishes, clothing, basic cleaning – keeps building up untouched. Days at the office seem incredibly demanding – particularly right before the holidays and vacation. And to top it all off, the 15+-year-old vehicle needs a new ABS, engine, or tires, and you had hoped to use that money for something else.

Sometimes, when we are tired and overworked, we miss the time to pause and wonder, falling into a pattern of complaining. “I don’t think I can listen to another person and provide an answer or an undistracted, understanding listening ear!” “Do the kids have to go to that social gathering to connect with friends?” “This house is such a mess! Why do we have all this stuff?!” “Why do they always need me so much this season?” “Why can’t we get a new vehicle?”

I’ve heard words like that even exit my own lips. Sadly, some of my closest friends have, too. It isn’t that we are even guilty of complaining a lot, but we find that one person we can vent to. A dear friend reminded me during one particularly emotional and heavy season when friends needed my empathy and encouragement, and I wasn’t sure I could help one more person – “What a blessing that they feel they can come to you and that you have something to offer them.” Ouch. Yes, what a blessing that they see a patient, ready-to-listen person who may offer them hope, even if inside, I feel quite differently. 

Those children who are wearing me out physically and sometimes emotionally – we were never sure we would get to have one – but five?! And to have a husband – an only child himself – who was happy to expand our family to such an unfamiliar limit for him? Amazing! That house that never gets to be picture perfect is a testimony to a full home with lots of life (“Where no oxen are, the manger is clean…” Proverbs 14:4). Our vehicles have not entirely worn out – reminding me of the sandals the children of Israel wore for 40 years in the desert. And as I catch my breath between it all, turning the corner of another birthday, I can celebrate having the strength and energy to keep up with family, ministry, and friends. 

I could complain. I have complained. Scripture gives stern warnings and stories about complaining (read up on those Old Testament Israelites!). But I can learn from them and remember that the things I complain about are the answers to someone else’s as-of-yet unanswered prayers. Maybe when I run out of things to give thanks for this week, I’ll instead write out a list of things I complain about and turn those into things to thank God for. Maybe you can, too!

Ashlie Miller counts her blessings and tries to minimize her complaints in Concord, NC, where she and her husband raise their family.

Go Slow!

by   November 23, 2024 with No Comments

By Doug Creamer

Go Slow

            I woke up last weekend with nothing on my agenda. I had nowhere to go and nothing to do. There were things I could do, but nothing was pressing. It was a great feeling. I was enjoying some quiet time on the porch and considering my options. That’s when I heard His whisper, “Go slow.” What does that mean? 

            Slow down means you are going too fast, but slowing down means you will still be going fast. Go slow means something different. People drive slowly when they pass a wreck in the road. We are all rubber-necking. People go slow when they are looking at Christmas lights or the fall leaves in the mountains.

            I was trying to understand what God was telling me. I walked around the outside of the house and saw lots of things that need attention. I decided I would do one of those things and that I wouldn’t work fast. I would take my time and enjoy the day. I went slow. It was nice. I noticed the blue skies and the birds singing. I made progress on my task, but it was slow progress.

            I came in around dark and saw an email from my co-Sunday School teacher. We share the responsibility for our adult Sunday school class. She was feeling under the weather and wondered if I could teach the class on Sunday. There went that slow paced, peaceful feeling. What should I teach? The Lord was faithful as I sought His direction. He simply said, “You already know.”  

            Go slow. Have you ever felt like God was moving slowly answering your prayer requests? Me too! I believe God is in the testing business. He wants to see if we will trust Him. Do we have faith that He will come through for us? Are we struggling with doubt? Will we be obedient to what He tells us to do? I recently read the story of the Jericho walls coming down. I imagine it was difficult to believe that city walls would come down and to trust God. I think God was testing Israel’s obedience in that situation. Would they follow His instructions? Will we follow His instructions and live obediently?

            Many times when we pray, we hope God will come through for us in a miraculous way and save us. Take medical issues. We pray and hope that God will deliver us from things, but sometimes God wants to walk with us through the tests and procedures. If we have a test done or endure a medical procedure and we experience God’s presence with us as we go through the situation, then we will have a testimony about His goodness. Our faith will grow stronger and we will develop a deeper trust in God.

            We have to believe that God is at work, especially in those times when we can’t see Him working. Often God is working behind the scenes to bring about His will and blessing for our lives. It is hard to see when we are stuck in the waiting mode, but God is working things out. I can look back on my life and see times where God was opening doors for a better job for me. It felt like He wasn’t working or was moving slowly, but I had to learn to trust Him. At just the right moment the door of opportunity opened.

            I think another reason God was whispering, “Go slow” to me was because my body needed me to slow down. Things have been very busy and I needed to go slow and rest. The fourth commandment is about keeping the Sabbath rest. God tells us that we are to work for six days but that we are to rest on the seventh. Many of us run at full throttle seven days a week and rarely allow ourselves some down time. We maintain the pace through our addiction to caffeine to fuel us. Our body needs us to “go slow” so we can recover. God tells us to slow down. Don’t miss the special moments. Don’t rush through family times. Don’t over commit. Don’t go so fast. Go slow!

            We are on the threshold of the holiday season. I want to encourage you to GO SLOW and enjoy the special moments. GO SLOW and enjoy the special people in your life. GO SLOW and reconnect with family and friends. GO SLOW and be intimate with God. He loves you and wants a deeper relationship with you. GO SLOW and be thankful. GO SLOW and welcome Him into your crazy life. GO SLOW…Breathe…Enjoy this special time of year.

Contact Doug Creamer at PO Box 777, Faith, NC 28041or doug@dougcreamer.com

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