- Hi, I'm Margaret of MelioGuide
and today I want to share
with you a really interesting study
that was done a few years ago,
I just happened to find it.
And what they did is they took one part
of what's called the 8 BROCADE.
It's a Qigong sequence and they took the last one
and they modified it,
and they had individuals
do it three times a day, seven times each time.
And over the course of the study,
this is really exciting they were able to gain born
and observe bone mineral density changes improvements
in both the spine and the hip,
and with you know people hunkering down and,
you know with winter coming for one,
but also with COVID and not being
so comfortable being out and about,
you know want to find ways
that I could share with you
to keep your bones strong, to keep you strong.
And I thought this was just really lovely.
It built on the heel drops
that you're familiar with,
that we've done before.
So it's just taking it one more step,
kind of integrating the squats as well
which is really nice.
And so yeah, let's get started.
You want to find a comfortable spot,
you want to find a place
and an environment that feels good for you.
One of the things that in this study they did,
was they had people stand
in just a little mini squat position,
with arms relaxed by their side.
And for the first two minutes
to just bring a gentle smile
to their face and to let your worries,
leave your mind to focus on the positive things,
the things that we have to be grateful for,
the loved ones in our life, the sun that's shining.
And so the sheets they're warm showers that we get
to enjoy whatever it is that brings you joy in your life.
Just allow that thought to fill your mind.
Allow as I said earlier the gentle smile to cover your face,
and over the next minute, you're going to just again
just be thinking about that supporting stance
that's holding you the base
of your big toe fifth toe center for your heel, lovely.
Alright, nice long alignment through your body.
And the movement that was done is with your palms reaching
to the sky you were going to similar to the energy trees.
You're going to be reaching the arms up,
but as we reach the arms up,
we're going to rise onto the balls of our feet.
So we're rising onto the balls of the feet.
So there's a great balance.
Now as we come down we going to drop,
as we do with heel drops.
So you and you come back into this little gentle squat
and coming up inhale, and down.
You might just start with one or two
of these knowing that your goal is to do seven,
that's three and four, and you know where it goes.
So you would gradually build to seven of them
in the study individuals would bend their knees,
somewhere you know between 135 degrees
which is about here in 70 degrees
which is just a little bend.
So it's not a big, big squat.
You're just helping absorb as you come down the forces.
And that was centrally what the study looked at.
And so the important thing in this study
is that even though they did seven three times a day,
it's not the same as doing 21 all at once,
because we know with animal studies.
And now with this particular study,
that the more frequent
you can stimulate your bones the better.
So you know just as with our walking blog
that we talked about
where you know you're better off
to go if you have an hour to dedicate
on walking you're better off to,
to go for three 20 minute walks or six, 10 minute walks,
then to just do one hour all at once.
And in the same way,
I really loved how in this study they went,
okay, we're going to do seven three times a day.
So you know it's a beautiful way
to start your meal you know,
to give thanks and go
into a little bit of calmness and peacefulness,
and then doing seven heel drops before your meal, very nice.
So some way you know in ways that,
you know when you're integrating movement
into your life this would be a great way,
but also knowing that if you don't have the energy,
to do all of your exercises that you want to do all at once,
it's actually better for your bones,
to do them spread throughout the day.
So that's all I want to share with you today.
I wish you a good day,
stay safe, be well I'm Margaret MelioGuide.