ROANOKE TIMES
Copyright (c) 1997, Roanoke Times
DATE: Tuesday, January 28, 1997 TAG: 9701280103
SECTION: EXTRA PAGE: 1 EDITION: METRO
COLUMN: Health Notes
SOURCE: SANDRA BROWN KELLY
"Hello, my name is Margaret Payne," began the message left on my office telephone. "I am 84 1/2 years old, and I want to tell you about the exercise that saved my life."
Payne called in response to a column about how we humans have trouble keeping to an exercise program. When I returned the call, Payne raved about how a class called Body Recall helped her. "Five years ago, I was unsteady and falling around. I broke a wrist in 1989 and in 1990. I had arthritis and high blood pressure and could hardly walk."
Body Recall eased her arthritis, lowered her blood pressure and improved her breathing, she said.
"My doctor says I'm breathing better than I was 15 years ago," Payne said.
She also mentioned that she could sit in a lotus position (on floor with legs crossed in front).
Many people a whole lot younger than Payne can't make that claim, so I checked out her exercise class last week. Now I believe we all need to join it.
The program she raved about is Body Recall, taught by Jean Norkus through the Roanoke County Parks and Recreation Department. It was absolutely subtle exercise, but what a feeling it left in the body!
On the first day of class, Norkus and 20 others (19 women and one man) gathered in the gym at the Brambleton Center for a one-hour demonstration of Body Recall. Props included a plain old folding chair and a foam ball a little bigger than a softball. Norkus says she also uses ropes, but we didn't that day.
Norkus has taught the class for more than five years, and she is one of only two local teachers certified to lead Body Recall classes. Unfortunately, the second teacher didn't get enough students to hold a class.
But, it couldn't be because of the program. Perhaps lack of public awareness and the time the class was scheduled were drawbacks.
Body Recall has been designed for senior adults and includes what are described as "realistic and helpful" exercises for people with varying degrees of ability. Movements are slow like Tai Chi and deliberate and stretching like yoga.
The program, which began on the campus of Berea College in Berea, Ky., is designed for those who may have to move slowly. It includes postures and movements that aid you in opening jars or rising from a chair. People in wheelchairs can do some of the exercises, as can those with arthritis or bad backs.
Body Recall's philosophy: If it hurts, don't do it!
The program would be an ideal addition to health clubs' more vigorous class offerings, which many people won't be able to tackle all their lives. Participants can join a Body Recall class at any time, work at their own pace and add other exercise as they wish.
The only aerobic portion of the hour was a march around the gym. The remainder of the time was spent stretching while standing or seated.
Foam balls were used for resistance to work the muscles of the thighs, arms and shoulders, and to increase flexibility. Seated flatfooted in the chair with feet placed directly under the knees, participants were asked to use the right hand and start the foam ball on the right knee, roll it slowly down the leg, across toward the left foot and into the left hand.
Using the left hand, the ball was slowly rolled up the leg and across to the right hand. Try doing that slowly and you'll be surprised how good it feels.
The finale for the foam ball was to place it between your knees and bend forward and pick it up between your chin and chest. This could be a challenge for many, but not for a class of veterans.
The idea behind Body Recall is to KEEP THE BODY MOVING. A flexible body doesn't get injured as readily in a fall, notes manual author Dorothy Chrisman. It doesn't even fall as often.
Body Recall grew out of a program that began at Berea College in fall 1978 where Chrisman taught physical education, modern dance and individual and team sports.
The early pages of the Body Recall manual teach how to stand, sit, walk, go up and down stairs, lift and carry and push and pull.
Body Recall is a way for the sedentary to get started, and many of its instructions also are ideal for a break from an office computer, as a warm-up for housework or just achieving proper posture.
The standing movement is for everyone, all ages:
Separate feet slightly.
Turn toes outward slightly.
Body weight should be midway between the heels and ball of foot.
Knees are straight, but not rigid.
Rotate the pelvis so the buttocks are slightly scooped under the hips.
Flatten the abdomen as the pelvis is tilted.
Chest is held high.
Shoulders are comfortably drawn backward.
Squeeze gently between the shoulder blades.
Lift the diaphragm.
Hold head erect with chin in and parallel to floor.
Neck is stretched upward, reaching to the ceiling with the top of the head.
Stand like this for 15 seconds, then relax; then for 30 seconds and relax; then for one minute. It will be effortless if you stand properly all the time; if not, it's exercise.
Now, how to rise from a chair holding two cups of coffee, according to teacher Norkus:
While seated, scoot to edge of chair. Place right foot flat and directly below knee. Put left foot back and push up on the toes. Now, lean forward over the right leg and the momentum will bring you up from the chair.
For more information about Body Recall, including how to find a class or purchase the manual, call the Roanoke County Recreation Department at 772-7529.
You can contact Sandra Brown Kelly at 1-800-346-1234, x393, or at 981-3393 or through biznews@roanoke.infi.net.
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