Sunday, October 6, 2019

Health Tips - Warm-ups and Stretches

On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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 HEALTH AND STRESS MANAGEMENT EXERCISES

WARM-UPS AND STRETCHES                 PDF FILE                FICHIER EN FRANÇAIS

The following exercise routine is taken from a Mr. Thompson (as part of a Tennis course), but it has proven particularly useful in managing the ordinary stresses and emotional charges of everyday living and preparing for more strenuous exercise: running, fast walking, swimming, cycling, canoeing, golfing, or heavy manual labor ‑ especially when one is not accustomed to doing these every day.

To do these warm‑ups and stretches thoroughly, you could spend 40 minutes, but they can be done with satisfaction in about 25 minutes. The basic working principle is the inner strength God gives us to exercise good stewardship in caring for his precious gift to us – our incarnate soul.  The call to sanctity requires us to learn to deny our flesh all its wants; so that we can lay our life down for others out of love.  If we deny the fact that our soul is incarnate; then our body will exact its vengeance with trouble in the form of various dysfunctions, which, often could easily be prevented or remedied.

CAUTION          Both warm‑ups and stretches are designed for joints free from pathological disorders. If you have arthritis or any other chronic or acute problems in your joints, consult

your physician before attempting these.  If uncertain about your ability to do these without hurting yourself, ask someone experienced with physical exercise to supervise you.   These are gentle exercises, and may be attempted by anyone that is in good health, and are very useful for dispelling stiffness, aches, or moods, and for storing up some energy for the day's work and the stresses of everyday living.

WARM-UPS

The objective of warm‑up exercises is to warm up and loosen the muscles by movement. We begin with the uppermost articulation ‑ the neck ‑ and working our way down to the bottommost ‑ the ankles.  Once they are completed, we can move on to the stretching exercises, following the same path.

Warm‑ups work by moving the articulation in a particular fashion for 8 to 30 repetitions.  The ideal is to became so familiar with the desired effect, that we forget about counting, and simply repeat until we feel the muscles and the articulations warm up and begin to loosen.

Why our overall well‑being and spirituality requires movement is because of emotive charges. There are many and varied all through the day from the joy of satisfaction to the frustration of delay in achieving a task. Emotional charges tend to lodge in our muscular system, and the only way to dispel them is through moving them sufficiently, i.e., setting the whole body in motion.  These routines can allow one to change one’s mood, or dispel a mood that clings like a wet blanket.  How can we find the patience to show mercy to the neighbor, if we are unwilling to show it to our own self entrusted to us?

WARM‑UPS              All upper body exercises are done with feet reasonably spread apart and hands on hips, unless otherwise occupied. Do 8 to 20 repetitions, or until you feel the articulation warm‑up and begin to loosen.  30 or so repetitions should generally be sufficient, at most.

 

* Star indicates 2 separate exercises ‑ first in one direction; then in the other direction.

N.B.: For these exercises, avoid sudden, jerking motions; move the member gently, with slow rhythm; while allowing the other members to "relax"; as though they were "spectators".

NECK              

1.        Move head straight forwards and backwards in a "Yes" motion.


2.        Keeping head upright, move it to the left and then to the right, at right angles, in a "No" motion.  (A Humor Moment: Beware the temptation to wildly fantasize about the potential significance of this motion.)


3.        Tilt the head to one side ‑ as far as it will comfortably go ‑ then let it roll by itself in a natural motion, without propelling it, until it reaches the opposite position on the other side; then roll back to the starting point, and so on. Only roll the head forwards; do not roll back at all to avoid injury ‑ stay in the forward plane.

SHOULDERS*

4.        *With arms limp at your sides, rotate your shoulders in a circle forwards, counting each full rotation; then reverse and rotate them the other way.

ELBOWS

5.        With fists gently clenched or closed, hold arms up in a horizontal plane level with the shoulders and fists over the breast bone. Without moving the upper arms, extend the lower arms outwards to either side and open the hands so that hands are fully open as the arms are fully extended. Bring back the arms while closing the fists again. Repeat.

WRISTS*

6.        *With arms held straight forward parallel to one another on a level with the shoulders, rotate the wrists in full circles, first towards one another; then away from one another.

WAIST

7.        In a fashion similar to the head roll in a half‑moon forwards, we now rotate the upper body back and forth from one side to the other. With legs reasonably set apart ‑ as for all these exercises ‑ place hands on the hips; then, while keeping the whole upper body and head still, allow the whole upper body to tilt to one side as far as you can comfortably allow. Without swaying the hips, let the whole upper body roll forwards in a plane or half‑moon all the way to a tilt on the other side as far as you can comfortably allow. Avoid leaning backwards. Roll back to the starting position on the other side, and so on.

HIPS                 

8.        These hip exercises involve balance; they require moving one leg off the floor. Again, we are standing with arms on hips, but this time, with legs together and body erect. Balancing on one foot, swing the other leg back and forth as far as it will comfortably go.


9.        Swing the same leg out to the side away from you as far as it will comfortably go.


10.        *Rotate the same leg in as wide a windmill circle as you comfortably can in one direction; then reverse in the other direction.

 

11.        – 12. – 13.* Repeat exercises # 8 ‑ 9 ‑ 10 standing on the other leg.

KNEES          

14.         Sanding erect, feet together, arms limp at your sides, lift first one knee, then the other, as high as you comfortably can; in a marching motion.

ANKLES*

15.         *Standing erect, feet together, hands on your hips, lift one foot off the ground slightly in front of you; then rotate the foot around in a circle ‑ first to one side ‑ then to the other.

16.         *Repeat standing on the other foot.

STRETCHES

The objective of a stretch is to extend a muscle or group of muscles that have been warmed up and hold them in that extended position for from 30 to 45 seconds; until the muscle accepts to distend or relax.  Depending on our condition, this may only be partially achieved on any given day, and may become more complete over several days; as the muscle relaxes more and more to what we could call a position of rest. Here follow specific instructions for actually carrying out the exercises themselves.

We are now ready to do the stretching exercises. Remember: no bouncing or jerking motions. We gently extend as far as we can and hold it until we feel the muscles relax and extend a little further. It generally takes 30 to 45 seconds each time.

NECK

17.         Generally, these exercises are done with legs reasonably spread apart and hands on the hips. To begin, let your head drop gently forward as far as it will comfortably go or until the chin touches the chest. Hold.  Return. Repeat in the other direction.

18.         Let your head drop slowly and gently to one side ‑ keeping the face looking forward, with one simple clean motion sideways ‑ as far as comfortable. Hold.

19.         Repeat in the other direction.

SHOULDERS

20.         Draping one arm around the front and over the opposite shoulder towards the back, bring the other palm to rest on the back of that elbow and gently bring that elbow towards you as far as it will comfortably go. Hold.

21.         Repeat for the other arm.

22.         Bring each arm up with hands wrapping around the opposite shoulder and creep your fingers along your back as far as they will comfortably go in a "self‑hug" position. Hold.

23.         With one hand going behind your back and the other hand going over the opposite shoulder try to let your hands reach diagonally across your back and the fingertips interlock; gently pull at the fingertips to stretch arm/shoulder muscles.  Hold.

24.         Repeat in the opposite direction.

25.         Reach one hand behind the head over to rest on the opposite shoulder; then place the other hand on the opposite elbow, and let the whole torso lean in the direction of the shoulder being touched ‑ as far as comfortable. Hold.

26.         Repeat in the other direction.

27.         Standing erect with legs apart, hold open palms up about shoulder height facing the front as though to avert bumping into something ‑ a foot or less away from the torso. Without moving other body parts, swivel the entire torso, arms and hands all together as far around to one side as they will comfortably go – hold.

28.         Repeat in the other direction.

HIPS & LEGS          This set of exercises may be done equally well and successfully sitting on the floor or standing. If you have no particular reason to do them on your feet; you can do them sitting down.  Keep your knees open and straight at all times.

29.         Legs spread about 3/4 apart, lean forwards with fingers extended to your toes. In time, you may be able to touch your toes, or you may never do so ‑ each body is unique ‑ so don't be concerned about that. Hold in this extended position until you feel the muscles in your legs beginning to relax and your reach extending a little.

30.         Move the legs closer ‑ about two feet apart at the feet, and extend the hands once more as far as they will comfortably go. Hold.

31.         Repeat with the feet together.

32.         Now fully extend the legs as far apart as comfortable and reach ahead and down ‑ not towards the toes but straight down ‑ with the hands as far as you can go. Hold.

KNEES & ANKLES

33.         Standing erect with feet together, and arms limp at your sides, lift the right foot upwards towards the buttocks and hold the toes with the right hand ‑ and pull the toes gently towards you until the heel rests against the buttock. Hold.

34.         Repeat for the other leg and knee.

WE’RE DONE!        Now we're ready to begin some aerobic exercises, a fast walk, running, swimming, cycling, or skiing.  Otherwise, this is simply a great way to just get into the day or do some heavy manual labor.  You can also do a milder version of these, with fewer repetitions, more slowly, and extending not so much, in order to relax the body and prepare for sleep.

WHAT ABOUT SENIORS?  As we get older and our balance and mobility become uncertain or more limited, it becomes desirable to continue with such exercises to both warm up and stretch, but to do so in a way that will avoid injury or the fear of injury.  For this reason, some of these and any other useful exercises can be done from a sitting position in a good stable chair.  Age and decreased mobility also weakens our muscles, so it is good to add a little resistance to some exercises by holding weights in our hands, which can be increased as our muscle strength increases.

fathergilles@gmail.com     514-864-5600 (Receptionist)

I originally took these notes after my first tennis class at the Olympic Pool Centre at the Montreal Olympic Stadium in 2001. I edited and improved the document December 12, 2007 and a few more times until an edit October 6, 2019 for my original website, and this final edit January 27, 2021 for these web pages.

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On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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© 2006-2021 All rights reserved Fr. Gilles Surprenant, Associate Priest of Madonna House Apostolate & Poustinik, Montreal  QC
© 2006-2021 Tous droits réservés Abbé Gilles Surprenant, Prêtre Associé de Madonna House Apostolate & Poustinik, Montréal QC
 

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Sunday, September 29, 2019

Sexuality - Aging Depression & Spirituality, Family Stress Test, More Sex No Cure, NFP Not Always Building, Porn Addiction Helps, Porn Is a Drug, Psyche & Spirit Treat Both, Sexual Street Harrassment, Suicide Guide

On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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More Sex Is No Cure for Addiction - July 2, 2019 



Is Porn a Drug? - Sep 16, 2014 


Sexual Street Harrassment - A Girl's Response - June 23, 2017 


(Suicide) Mental Health Youth Guide for Parents - Feb 2, 2016 

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On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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© 2006-2021 All rights reserved Fr. Gilles Surprenant, Associate Priest of Madonna House Apostolate & Poustinik, Montreal  QC
© 2006-2021 Tous droits réservés Abbé Gilles Surprenant, Prêtre Associé de Madonna House Apostolate & Poustinik, Montréal QC
 

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Wednesday, January 30, 2019

Marriage - Control Healing Trust, Love Matters, Marriage Joy, Mutual Love, Tips, Who Me Pray? Why Marriage Matters

On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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 Control, Healing, & Trust in Marriage - Nov 1, 2018 

Love Matters - WYD 2002 - March 11, 2004 


Mariage - La Joie de l'Amour Conjugal - 17 août, 2018 

Marriage - The Joy of Married Love - August 17, 2018 

Mutual Love in Matrimony - January 5, 2018 

Tips & Suggestions for Engaged & Married Couples - June 20, 2015 


Who Me, Pray?... With Her? - January 30, 2019 


Why Marriage Matters - 21 Conclusions from Social Sciences - August 11, 2005 


Courtship - by Bishop Fulton J. Sheen 

Love Is a Gardenby Bishop Fulton J. Sheen

Life Is Worth Living: Laws of Marriageby Bishop Fulton J. Sheen

Marriage & Incompatibility - Venerable Archbishop Fulton J. Sheen 

Marriage ProblemsVenerable Archbishop Fulton J. Sheen

Marriage - for young married couplesVenerable Archbishop Fulton J. Sheen

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On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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© 2006-2021 All rights reserved Fr. Gilles Surprenant, Associate Priest of Madonna House Apostolate & Poustinik, Montreal  QC
© 2006-2021 Tous droits réservés Abbé Gilles Surprenant, Prêtre Associé de Madonna House Apostolate & Poustinik, Montréal QC
 

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Saturday, November 17, 2018

CHURCH - Jesus is Lord, Son of God, the One Saviour of the World - He calls all who hear Him to be his Disciples and sends them out as his Missionaries

On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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 Rethinking the parish concept – The Catholic Register – 130519

Be Reconciled to God – Fr. Cantalamessa – 160325

Called to Make Missionary Disciples – 181116-17
(notes at talk by Fr. James Mallon)

I’m Never Coming Back to This Church – 170507
 (A Church Staff’s Guide to Visitors)

10 Ways to Revitalize the CatholicChurch – 130910

Andragogy VS Pedagogy for Church Mission – 120221

Reluctant Catholics Be Bold – in America – 180424


You Can’t Spread God’s Love from an Armchair – 171014

Courageous Discipleship for True Freedom – in Columbia – 170909


The Missionary Shift of Christian Communities – Summary – 2016  

The Missionary Shift of Christian Communities – AEQ – February 2016  

Measuring the Unmeasurable – by PillarsTrust – 180201
 (About the Member Engagement Survey by Gallup)

5 ways to become the best evangelist ever – Uevangelize – 170701


Fire through Growth in Charisms – ICCRS – 161028


La Paroisse – Marche de la Miséricorde – Montréal QC – 161013

Hierarchical & Charismatic Gifts in Church Mission – 160614

Collaboration of Men and Women in the Church – CDF – 040531

INTO THE BREACH – Exhortation to Catholic Men – 150929
 (By Bishop Thomas J. Olmsted, Phoenix AZ)

Letter to Catholics re. Pope Francis by Deal W Hudson – 130923

UNLEACH THE GOSPEL – Detroit Pastoral Letter – 170603 

Volunteers: How to Get Them and Keep Them – Today’s Parish 1983

Volunteers: How to Get Them and Keep Them – causely.com/reach
 (The Resource Guide for Churches)

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On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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© 2006-2021 All rights reserved Fr. Gilles Surprenant, Associate Priest of Madonna House Apostolate & Poustinik, Montreal  QC
© 2006-2021 Tous droits réservés Abbé Gilles Surprenant, Prêtre Associé de Madonna House Apostolate & Poustinik, Montréal QC
 

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Monday, June 18, 2018

PARENTING - Bullying, Christian Family Good News, Elderly Adolescents, Elders a Blessing, Miracle Mile Run, Shape Your Child, Teach Your Child, What's Wrong with Video Games?

On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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Bullying: A plague to combat together - Sept 18, 2013 



Elderly Adolescents - Mar 6, 2010 



Elders a Blessing - Oct 19, 2016 


Miracle Mile Run for Children's Health - Jun 8, 2018 





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On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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© 2006-2021 All rights reserved Fr. Gilles Surprenant, Associate Priest of Madonna House Apostolate & Poustinik, Montreal  QC
© 2006-2021 Tous droits réservés Abbé Gilles Surprenant, Prêtre Associé de Madonna House Apostolate & Poustinik, Montréal QC
 

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Saturday, February 25, 2017

The Sanctity of Work - 7 Ways to Find God in Your Ordinary Life

On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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👇 FURTHER READING 👇

👉 Work as fulfillment taught Saint John Paul II - PDF file - 1992    

👉 How to View Your Work Day as a Catholic - May 23, 2018 &

8 Things Catholics Should Know re. Work - PDF file - Nov 29, 2018  

👉 Santifying Ordinary Work - On Opus Dei - PDF file May 30, 1975  

👉 Christian in the World and Work - PDF file - April 3, 1991  

👉 7 Work - Life Attitudes - PDF file - April 28, 2017   

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On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

----------------------------------------------------------------

© 2006-2021 All rights reserved Fr. Gilles Surprenant, Associate Priest of Madonna House Apostolate & Poustinik, Montreal  QC
© 2006-2021 Tous droits réservés Abbé Gilles Surprenant, Prêtre Associé de Madonna House Apostolate & Poustinik, Montréal QC
 

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Thursday, September 15, 2016

Divine Renovation - What the Holy Spirit Is Doing to Renovate the Roman Catholic Church from the Inside Out

On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

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God & I: Fr. James Mallon. A vibrant Canadian parish priest talks about his vision of a renewed Church... from The Messenger of St. Anthony magazine, June 2016, pages 6-8

Click on 75% to adjust how the pdf appears - I suggest select Page Width - then click OK

Making Disciples 

Resource Summaries

by Revd Dr Gareth Leyshon, 
Chair of the Evangelisation Group of the Archdiocese of Cardiff

Summary 4 

from the book Divine Renovation by Fr. James Mallon 

Click on 75% to adjust how the pdf appears - I suggest select Page Width - then click OK


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On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.

----------------------------------------------------------------

© 2006-2021 All rights reserved Fr. Gilles Surprenant, Associate Priest of Madonna House Apostolate & Poustinik, Montreal  QC
© 2006-2021 Tous droits réservés Abbé Gilles Surprenant, Prêtre Associé de Madonna House Apostolate & Poustinik, Montréal QC
 

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Humanity at the beginning of the Third Millennium is in crisis. The R.C. Church is in crisis, but so are the other Christian churches and other religions. What are we to do about it in 2024?

On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary discipl...