By Troy Glover
From PHN Issue 56, Spring 2024
Prisoners perceive time differently in prison. In our imagination, that pecan tree in our backyard is still full, green, and vibrant. Those polyester butterfly-collared shirts I own are still in style. For prisoners, time seems to stand still.
Because many of us are serving long sentences, it is imperative that we try to maintain optimum health. The best way to do this is through proper nutrition and exercise. Many prisoners only focus on endurance and strength training. As we grow older, we need to incorporate another facet to that regime of wellness: balance and flexibility.
Balance exercises are neglected in many workouts. Yet, falls pose a danger to both children and the elderly. In fact, accidental falls are among the most common causes of injury in people over 60. Most falls are caused by poor vision, illness, and medication side effects. You are more likely to experience unsteadiness and falling when taking medications for high blood pressure, depression, nausea, and poor sleep (the things that affect our equilibrium).
Even if you are not taking medication, you are still susceptible to trips and falls. Prison floors are rarely even, dry, or uncluttered. Incorporating balance exercises now will pay off for you later.
Flexibility is loosely defined as the purposeful lengthening of muscles and tendons to allow their full range of motion. It is important to maintain a reasonable degree of flexibility while in prison (physical and mental). Doing so helps alleviate stiff joints, poor posture, body misalignment, and the potential for chronic back pains. Flexibility vastly improves the tasks of bending, lifting, carrying, and walking. Wow, all the activities we do in prison! It enhances the flow of oxygen, blood, and nutrients through the body while eliminating waste and bodily by-products.
Two practices for balance and flexibility are Tai Chi and yoga. Tai Chi was developed in China and involves gentle, slow, dance-like movements that relax and strengthen muscles and joints. Yoga promotes flexibility and physical balance while reducing mind and body stress. Most
units will allow you to order books on either yoga or Tai Chi.
Now that you know the importance of good balance and flexibility, here are six simple exercises and practices to try. Practice two or three of them daily. If you feel pain, stop. Do not force the movements. Get checked by your unit’s medical provider to make sure there’s no serious injury that has not been diagnosed.
Balance & Flexibility
- Neck rotations (flexibility): 10 to the left and right
Slowly rotate your head around on your neck in a circular motion. During the rotation, tilt your head in a soft stretch to the sides and the front and back. Don’t go fast! This will make you dizzy and might cause pain. - Side bends (flexibility): 10 to both sides
Raise your left hand over your head while slowly reaching toward the right. Allow the relaxed right hand to slide down the right side. Now switch hands and repeat. - Side twists (flexibility): 10 to both sides
Side twists are easy and fun. Hold both arms out from your side. Next, slowly twist from left to right, allowing the hands to gently smack the back and stomach. - Toe touches (flexibility): 10 to both sides
Toe-touch exercises should be done with mindful awareness. Slowly bend forward at the waist. Try to touch your toes with the tips of your fingers while keeping your feet together. You may not be able to do so in the beginning, but if you keep at it, you will. Keep your head down and try to get a good stretch in the back, but be mindful of any pains. Your back is the most important area—don’t overdo it. - Tree pose (balance): 10 minutes
Tree pose is a simple yoga pose that increases balance to the body and mind. Place your hands in a prayer position in front of your chest. Then, take your dominant foot and place it on the side of your calf (more limber people may place their foot on their inner thigh). Your dominant foot is the one you would kick a ball with. - One-foot stand (balance): 5 minutes
With arms stretched out to the side for balance, raise either foot off the floor like you were about to climb a step. Hold. Once the foot is off the floor, close the eyes. Hard, huh? Don’t worry if you can hold the pose for only a few seconds—everyone can’t be a Ronin! Be sure to get regular vision and hearing checks. Also, be sure to ask your provider about the side effects of a drug. Always be wary of medications. Maintaining good balance and good flexibility is pivotal toward maintaining body wellness in prison. Practice the above exercises daily to stay limber and more resilient. You may not be able to bring sexy back, but you can at least avoid finding your back laid out on the floor.
Prison Health News 