May 28, 2005
Topic: Exercise This months meeting was held on May 28, 2005, and the main topic was exercise. Our guest speaker was Constance Corrigan a local Qigong instructor. Also check out the information on progressive muscle relaxation as another tool to relieve stress. 
New Book Release The Complete Idiot's Guide to Fibromyalgia has just been released. It was written by Lynne Matallana who co-founded the National Fibromyalgia Association (NFA), just two years after her diagnosis. In 2001, she published Fibromyalgia AWARE, the first consumer magazine to focus on this condition. You can well imagine, she has a lot of insights and information to share. Ordering information can be found on our resources page.
Doctor's Orders For Exercise :-)
The Doctor told me I should start an exercise program. Not wanting to harm this old body, I devised the following plan:
Monday - Beat around the bush; Jump to conclusions; Climb the walls; Wade through the morning paper.
Tuesday - Drag my heals; Push my Luck, make mountains out of molehills; Hit the nail on the head.
Wednesday - Bend over backwards; Jump on the Band Wagon; Run around in circles.
Thursday - Toot my own horn; Pull out all the stops; Add fuel to the fire.
Friday - Open a can of worms; Put my foot in my mouth; Start the ball rolling; Go over the edge.
Saturday - Pick up the pieces.
Sunday - Kneel in prayer; Bow my head in thanksgiving; Uplift my hands in praise; Hug someone and encourage them. What a workout! Rest at last!!
Mind-Body Therapies
There are several mind-body practices that can relieve stress, pain, anxiety and depression, and promote healing. Some of them may be more attractive to you than others. As with anything, including exercise, it is important to do it regularly. So pick something that you actually look forward to. Otherwise it is too easy to let it fall to the wayside. Some alternatives:
Meditation - an ancient concentration practice that develops calmness and insight
Biofeedback - uses electronic monitors to help you learn how to use your mind to affect and change specific body functions (e.g. your pulse).
Visualization/Guided Imagery - uses the power of your imagination to take you to a place or time where you were peaceful, pain-free and healthy.
Yoga, T'ai Chi, Qigong - use gentle, precise movements coupled with breathing and concentration to energize the body and mind (see below).
Relaxation Exercises - these help make you aware of tension and show you how to relieve it. Examples include breathing exercises, and progressive muscle relaxation (see even farther below).
Meet Constance Corrigan Exercise is very important for people with fibromyalgia. The problem is finding an exercise program that can realistically be done without aggravating our condition. Qigong and T'ai Chi may be an attractive answer.
Our guest speaker was Constance Corrigan. Constance shared her story with us (a devastating car accident) and the great impact the practice of Qigong has been in her recovery and life. She also led us in an impromptu session to give everyone a little taste. Mike and I have really enjoyed Constance's classes and yes, even I can go the whole hour!
Constance teaches East Meets West Qigong at St. Elizabeth's Holistic Health Center (in Crestview Hills) Tuesday 9:00 to 10:00 A.M. and again at 6:00 to 7:00 P.M the same night. Classes are $10 per class or 10 classes for $75. Contact St. Elizabeth at 859-578-5959 with any questions and to check on schedules.
I also want to point out another local connection. East Meets West Qigong was created by Marlene Brown. She has been teaching for over 25 years and is based right here in the Cincinnati area. Her medical form of Qigong was created to "enhance and rejuvenate coordination, balance and relaxation" of those who practice it . . . And that's the rest of the story.
So What is Qigong? Qigong (pronounced chee kung) or is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention. The purpose of Qigong is to let go of energy blocks by relaxing the mind, body and emotions. Many health care professionals recommend Qigong as an important form of alternative complementary medicine. The gentle, rhythmic movements of Qigong can be done by virtually anyone and has been found to reduce stress, build stamina, increase vitality, enhance the immune system, and improve cardiovascular, respiratory, circulatory, lymphatic and digestive functions (wow!). All are noble medical reasons, but the huge popularity of Qigong (and T'ai Chi) lies in one simple fact - it makes you feel good.
To understand Eastern medicine it is helpful to understand a little about how the East thinks. Since we like our one word equivalents, jing/qi/shen is often translated simply as body/soul/spirit. Thats a start, but it really means much more. Just as when we say a person has "heart", we are not referring to an organ. We are referring to the physical, emotional, and spiritual character of the person. Constance gave the perspective of jing being what God created you to be, qi as the energy of life (around us and in us) and shen as our intensions. A balance of these make us whole and healthy.
Qigong literally comes from two words. Qi means "vital life energy" and gong which means "accomplishment, or skill that is cultivated through steady practice". Put together it renders something like "breath work" or "energy exercise". Just as we flow through the changes of life (or not) our life energy, qi, flows through us (or not, if we're stressed out). Qi animates, heals and nurtures life. When life makes us tense, we squeeze off the flow of life energy. Qigong is a relaxation exercise that encourages the muscles to let go of tension, the mind to let go of worry, and the heart to let go of angst. Qigong's goal is to bring balances to all three: mind, body and emotions. Qigong is not so much aimed at curing an illness, it's purpose is to make us well.
There are two basic modes of Qigong. There is active Qigong, or Dong Gong, and passive Qigong, called Jing Gong (or sitting Qigong). Dong Gong involves obvious movement, (T'ai Chi is a form of Dong Gong) while in Jing Gong, the external body is still and awareness is directed and felt in various areas of the body, by breath, imagery, or both. In this way Jing Gong differs from typical meditation, but shares its healing potential.
The Spiritual Aspect of Eastern Practices This is the Bible belt. Some people hesitate to try eastern practices such as Qigong, T'ai Chi and Yoga because of their spiritual aspect. They believe it is in direct conflict with a Christian worldview. Strictly speaking, Qigong is not inherently religious but its history has been indisputably intertwined with Eastern religions. Qigong is typically divided into five major types: Buddhist, Taoist, Confucian, medical, and martial. The religious ties are obvious. But East Meets West Qigong as an example, is a medical form and is typical of the contemporary Qigong which is regularly practiced worldwide. These Qigong methods, created by contemporary Qigong practitioners, are popular, easy to learn, and beneficial to health. The religion debate will continue, but I believe the practice of medical Qigong is not incongruent with my faith. So enjoy. Where to Learn More about Qigong The National Qigong Association is a great source of information. As for self study, there are excellent instructional DVD's by Gaiam covering Yoga, T'ai Chi, and Qigong. Or if reading is your bag, the Idiot's Guide to T'ai Chi & Qigong is fun and useful (ISBN 0028642643). It's by Bill Douglas, the founder of World T'ai Chi and Qigong Day. National Qigong Association - Home Page Gaiam - A Lifestyle Company World T'ai Chi & Qigong Day - Home Page
Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) is a deep relaxation technique that has been effectively used to control stress and anxiety, relieve insomnia, and reduce symptoms of certain types of chronic pain. Progressive muscle relaxation is based upon the simple practice of tensing, or tightening, one muscle group at a time followed by a relaxation phase with release of the tension. Doctors have used progressive muscle relaxation in combination in combination with standard therapies for symptom relief in a number of conditions, including headaches, cancer pain, high blood pressure, and digestive disturbances. It is also recommend for fibromyalgia.
The technique of progressive muscle relaxation was described by Edmund Jacobson in the 1930's and is based upon the premise that mental calmness is a natural results of physical relaxation. Progressive muscle relaxation can be learned by nearly anyone and requires only ten to twenty minutes per day to practice. Most practitioners recommend tensing and relaxing the muscle groups one at a time in a specific order, generally beginning with the lower extremities and ending with the face, abdomen, and chest. You can practice this technique seated or lying down, and you should try to practice wearing comfortable clothes in a quiet place free of all distractions.
Here's How PMR Works While inhaling, contract one muscle group (for example your upper thighs) for five to ten seconds, then exhale and suddenly release the tension in that muscle group. Give your self ten to twenty seconds to relax, then move on to the next muscle group (for example your buttocks).
While releasing the tension, try to focus on the changes you feel when the muscle group is relaxed. Imagery may be helpful in conjunction with the release of tension, such as imagining that stressful feelings are flowing out of your body as you relax each muscle group. Gradually work your way up the body contracting and relaxing muscle groups.
People who suffer from insomnia often report that practicing progressive muscle relaxation at night helps them fall asleep. Progressive muscle relaxation is also an excellent tool to help learn about the body and the signals it may be telling you. With practice and time, you can learn to accurately identify and diminish the signs and signals of stress and tension in your body.
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