Commuter’s Exercise, 96
Conditioning, 101
Connective tissue, 47
Danish Health Interview Survey, 88
Decompressing exercises, 199
Deep Side-to-Side Bends, 233
Deltoid muscles, 65
Dementia, 97
Diabetes, 14
Diagonal Lever Stretches, 167
Diagonal Reaches, 159–60
Diagonal Stretches, 248
Diagonal Windmills, 237
Digestive system, 91–93
discomfort, 92
and posture, 91–92, 124
Disease, 3
prevention and fitness, 87–97
Drawing the Alphabet, 223
Endurance
and power, 85–86
Energy, 14
increasing, exercises for, 185–95
Epigenetics, 31
Esmonde Technique, 6
Essentrics model of toning and stretching, 4–5, 81
and alignment, 103
and all muscles, 44
benefits of, 4–5, 8–10
broadening range of motion, 67
and conditioning, 101
equipment, 18
and injuries, 102
and neurological system, 97
origin of, 5–9
strengthen functional exercise skills, 68
strengthen mind-body connection, 68
strengthen weakest links, 68
time, 18
weight loss, 8–9
why it works, 18
Exercise
as antidepressant, 93
and brain growth, 93–94
concentric, 35, 42, 80
eccentric, 32, 35, 67, 80
eccentric, and aging, 32
eccentric, and joints, 58–59
enjoying, 44
equipment, 42
functional exercise skills, 68
as a habit, 121–22
isotonic, 79–80
large muscle groups, 26
and muscle mass, 34–35
negative effects, 41–43
neglecting muscle groups, 41
smart exercise, 120–21
underexercising, 43–44
Exercise benefits
metabolism, 2
and mitochondria, 24–25
muscle mass, 3
skin, 2
Fascia, 47, 49
deep, 70
fascia pain vs. muscle pain, 70
and injury, 71
readjusting, 70–71
superficial, 70
Fat, 50
subcutaneous, 50
visceral, 50
Feet, 52, 65
Finger
exercises, 179, 201–2
pain, exercises for, 201–2
Fingers, Wrists, and Hands, 179
Flexibility, 63–75
assessing your own, 68–70
increased by essentrics, 67–68
Foot, Ankle, and Knee Strengthening, 172
Foot exercises, 172
Footwork (Heel Raisers), 191
Footwork for Hip and Ankle Bones, 253
Footwork for Shins, Feet, and Legs, 252
Footwork with Chair, 251
Forty, turning, 29–44
Free radicals, 2
Fudan University, 95, 97
Gadon, James, 10
Genes, 15
and longevity, 31
Gravity, 83–84
Groin, exercises for, 231–32
Hamstring, Spine, and IT Band Stretch, 206–7
Hamstring exercises, 127, 174, 206–7, 210–11
Hamstring Stretches, 127
modifications, 127
Hand exercises, 179, 180
Harvard Medical School, 90
Height, 77
Hip and Leg Strengtheners, 255
Hip Cleaners, 238
Hips, 65
exercises, 171, 173, 200, 203, 230, 238, 239, 253, 254, 255, 259
pain, exercises for, 200
pain, healing, 112
Hip Strengtheners, 254
Hip Strengthening and Mobility, 171
Hip Stretch, 173
Hip Stretch with Knee Bent, 239
Holding Hands Forward Reach, 178
Injuries
arthritis, healing, 109–10
and avoidance, 102
babying injuries, 104–6
back pain, healing, 114–15
healing, 106–15
healing, relax step, 106–7
healing, returning to normal, 108
healing, strengthening step, 108
healing after, 100
healing and blood flow, 101–2
healing locally and globally, 102, 104
hip pain, healing, 112
injury prevention awareness, 103
joint replacement, 113
knee pain, healing, 112
osteoporosis, healing, 110–11
rapid healing tips, 107
Intestines, 92–93
IT Band exercises, 128, 206–7, 241
IT Band Stretch, 128
IT Band Stretch While Holding Foot, 241
Joints, 3, 42, 43, 47–49
damage, preventing, 55–60
decompression, 170
and eccentric exercise, 59–60
joint replacement, 113
lubrication, 48–51
and overweight, 56
and poor walking or running habits, 57–58
and sedentary lifestyle, 55–56
soothing exercises, 169–84
and sports injuries, 58–59
Knees, 65
exercises, 172, 181, 230
pain, healing, 112
pain exercises, 181, 214–16
Langevin, Helene, Dr., 73
Leg exercises, 130, 138, 144, 149–51, 182, 192–93, 194, 195, 223, 254, 256, 258
Leg Lift Sequence, 149–51
Life
expectancy, 15
power of, 263–65
Ligaments, 47–48
ankles, 52–53
feet, 52
stiffness, 51–54
toe, 53
Long Adductor exercises, 176, 208
Long Adductor or Inner Thigh Stretch, 176
Long Adductor Stretch, 208
Longevity, 31
Lower body blockages, 66
Lying Leg Lifts, 192–93
Make a Star, 249–50
McMaster University, 89
Memory, 14
and brain capacity, 95–96
Metabolism, 2
and mitochondria, 26–27
Mind-body
blockages, 65
connection, 68
Mitochondria. See Cells, mitochondria
Mobility, exercises for, 225–41
Movement
healing, 51
joint lubrication, 40–51
Muscle, 3
ability of, 13–14
activation, 148
cardiac muscles, 46
chains, 46
chains, tracing, 64–66
flexibility of, 49
to keep systems healthy, 88
loss, 3–4
mass and aging, 35
overused, 113
relationship with bones, 244
severing of muscle chains, 64
skeletal muscles, 46–47, 68–69
sliding, 82–83
smooth muscles, 46
as system, 45
and systems of the body, 77
torso, 124
types of, 46
underused, 113
use, and aging, 34
National Health and Nutrition Examination, 36
National Institutes of Health, 73
Negative training, 80
Neurological system, 93–97
exercises to stimulate, 96
New England Journal of Medicine, 3
New York Times, 89
Novartis, 74
> Oily bath. See Fascia
Open Chest Swan Sequence for Postures, 131–35
Osteoarthritis. See Arthritis
Osteopenia, 243
Osteoporosis, 110–11
exercises for, 243–61
fractures, 111
prevention, 111
Overbuilding, 104
Overweight, 3
and joint damage, 56
joint replacement, 113
Oxygen, 14, 124
Pain, 13
exercises for pain relief, 197–219
relief, healing, 198
relief, maintaining, 198
relief exercises, how to do, 198
Play as exercise, 78
Pliés for Energy, 195
Pliés for Hip, Knee, and Torso Mobility, 230
Pliés for Knee Pain Relief, 214–16
Pliés Sequence, 152–55
Pliés with Heel Raisers, 181
Poses, holding, 81
Posture, 16, 65, 91–92, 103
exercises, 126–46
and oxygen, 124
poor posture, negative effects, 124
sedentary lifestyle, 124
spine, 123–24
straightening, 123–46
Power and endurance, 85–86
Pretzel Exercise, 130
Psoas, Quadriceps, and Hamstring Stretch, 210–11
Psoas exercises, 175, 204–5, 210–11
Pulling Weeds Sequence, 156–57
Quad and Psoas Stretch, 175
Quadriceps exercises, 175, 204–5, 210–11
Range of motion, 68, 69, 83
Rehabilitation, 101
Resistance Leg Lifts (Advanced), 144
Resting position, best, 69
Rochette, Joannie, 186–87
Royal Victoria Hospital, 74
Running habits, 57–58
Scar tissue, healing, 71–75
breast cancer, 74
Sciatica, 65
Seated Groin Stretch, 231–32
Seated Spine Stretch, 240
Sedentary lifestyle, 36, 88, 89, 124, 125
atrophy, 38
and fat, 50
and joint damage, 55–56
Shibata, Dr., 6
Shin splints, 65
Shoes, 54
Shoulder
exercises, 180, 201–2, 212–13, 217–19, 257
pain, exercises for, 201–2, 217–19
Shoulder Blast Sequence, 217–19
Shoulders, Wrists, and Hands, 180
Side and Ceiling Reaches for Strengthening the Spine, 260–61
Side Bends, 158
Side Leg Lifts, 138, 182
Side-to-Side Bends with Lunge, 136
common mistakes, 137
Single Arm Ceiling Reach, 177
Single Arm Figure 8, 234–35
Sitting and standing repetitions, 226
Sit-ups, 41–42
Sit-Ups Sequence, 161–65
Advanced Sit-Ups, 163–65
Sit-Ups Sequence for Posture, 139–43
common mistakes, 140
modifications, 139
Skin, 2, 89
Sliding door of strength and flexibility, 82–83
Slouching, 16
Soleus exercises, 209
Spinal Rolls, 236
Spine, 123–24
exercises, 136, 145, 146, 174, 178, 184, 206–7, 236, 240, 256, 260–61
make up, 124
and muscles, 124–25
Spine and Hamstring Stretch, 174
Spine and Leg Strengtheners, 265
Spine Rotations, 145
Sports injuries, 58–59
Sprains and strains, 65
Squash Lunges, 166
Standing Hip Strengtheners, 259
Standing Leg Kicks, 258
Standing Leg Lifts, 194
Stiffness, 49
Strength and endurance, 77–86
Stretch for Tight Shoulders, 212–13
Stretching, 4–5
concentrically, 8
definition, 67
eccentrically, 8
static, 67
Surgery and muscle chains, 65
Tai chi, 84, 90–91, 97, 169
Telomerase, 32
Tendons, 47, 48, 69
Tendon-to-muscle ratio, 69–70
Thigh exercises, 176
Throw a Ball, 247
Toes, 53
Torso exercises, 230
Trapezius muscles, 65
20 percent rule, 105
Type A personality, 107
University of Copenhagen, 122
University of Pittsburgh, 3
University of South Florida, 95, 97
University of Vermont, Program in Integrative Health, 73
Upper body blockages, 65
Vigor, 16–17
Waist exercises, 136, 200
Waist Rotations, 200
Walking, 41
habits, 57–58
Washing Tables, 183
Washing Windows, 184
Weakest links, 68
Weight, 14, 17
Weight-bearing exercises, 243–44
Weight loss
exercises for speeding, 146–67
mitochondria, 25–27
White, Betty, 16
Workouts
exercising smart, 120–21
how to do, 119–22
length of, 120
rules for, 121
World Health Organization, 100
Wrist exercises, 179, 180
Yoga, 96
Zombie, 146
ABOUT THE AUTHOR
PHOTO BY ALLISON FLAM
MIRANDA ESMONDE-WHITE is one of America’s greatest advocates of and educators on healthy aging. She is best known for her PBS fitness show Classical Stretch, which has been on the air since 1999 with more than 300 episodes (many available on DVD). Miranda spent her childhood and teenage years studying at Canada’s National Ballet School. Following her career as a professional ballerina, Miranda developed ESSENTRICS, the technique that Classical Stretch is based on. That work led to her becoming the flexibility trainer for numerous professional and Olympic athletes and celebrities: Medalist diver Alexandre Despatie, world squash champion Jonathon Power, Canadian skating champion Joannie Rochette, and students from the Cirque du Soleil School. In addition, her ESSENTRICS technique is used as the full-time stretch program by the Montreal Canadiens hockey team, actor Sarah Gadon, and supermodel Lily Cole. Miranda has also taught thousands of people in her worldwide ESSENTRICS classes, as well as a growing number of ESSENTRICS instructors in more than 20 countries. She travels throughout the world giving lectures, leading weeklong ESSENTRICS teacher training sessions, and facilitating restful retreats. In 2002, Miranda’s daughter, Sahra, took over the marketing and management of Classical Stretch and ESSENTRICS. Through Sahra’s marketing and management skills, ESSENTRICS became a world-renowned brand. The combined mother-daughter team has built ESSENTRICS into a respected international fitness company.
Find out more about Miranda and ESSENTRICS at
www.classicalstretch.com
www.essentrics.com
www.breastcancerrehabilitation.com
Discover great authors, exclusive offers, and more at hc.com.
COPYRIGHT
Learn more about how to age backwards and download free videos of the workouts featured in this book by visiting: www.essentrics.com/agingbackwards.html.
This book is written as a source of information only. The information contained in this book should by no means be considered a substitute for the advice of a qualified medical professional, who should always be consulted before beginning any new diet, exercise, or other health program. All efforts have been made to ensure the accuracy of the information contained in this book as of the date published. The author and the publisher expressly disclaim responsibility for any adverse effects arising from the use or application of the information contained herein.
AGING B
ACKWARDS. Copyright © 2014 by Miranda Esmonde-White. All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, nontransferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereafter invented, without the express written permission of HarperCollins e-books.
FIRST EDITION
Exercise photographs by Jessica Blaine Smith
Library of Congress Cataloging-in-Publication Data
Esmonde-White, Miranda.
Aging backwards : reverse the aging process and look 10 years younger in 30 minutes a day / Miranda Esmonde-White.
pages cm
ISBN 978-0-06-231333-1 (hardback)
EPub Edition NOVEMBER 2014 ISBN 9780062313355
1. Rejuvenation. 2. Longevity. 3. Aging—Prevention. 4. Physical fitness. I. Title.
RA776.75.E66 2014
613.2—dc23
2014028452
1415161718OV/RRD10987654321
ABOUT THE PUBLISHER
Australia
HarperCollins Publishers Australia Pty. Ltd.
Level 13, 201 Elizabeth Street
Sydney, NSW 2000, Australia
www.harpercollins.com.au
Canada
HarperCollins Canada
2 Bloor Street East - 20th Floor
Toronto, ON M4W 1A8, Canada
www.harpercollins.ca
New Zealand
HarperCollins Publishers New Zealand
Unit D1, 63 Apollo Drive
Rosedale 0632
Auckland, New Zealand
www.harpercollins.co.nz
United Kingdom
HarperCollins Publishers Ltd.
77-85 Fulham Palace Road
London W6 8JB, UK
www.harpercollins.co.uk
United States
HarperCollins Publishers Inc.
195 Broadway
New York, NY 10007
www.harpercollins.com
Aging Backwards_10 Years Lighter and 10 Years Younger in 30 Minutes a Day Page 20