PROMOTING HEALTH and STRENGTH
Since the Tae Kwon Do artist is dedicated to developing the whole self, it requires more than just the time spent practic- ing in the dojang. The discipline includes a healthy diet to sustain the body, meditation to focus the mind, stretching to increase flexibility and prevent injury, and massage to rejuvenate the muscles and joints and help repair injury.
DIET
Both mind and body depend on nutrients to function at their peak. Try to choose foods which are high in nutrients and low in sugars and fats such as fresh fruits and vegetables, nuts, berries, and whole-grain foods. Empty calories like candies, chips and sodas do nothing to nourish the body. Sugars cause one’s energy level to rise and fall quickly, they do notsustainthebodyandcaninhibitconcentration. Complex carbohydrates (like whole grains) provide longer lasting en- ergy. Protein is important for building muscle and repairing tissue. If you eat meats, choose those which are lean and preferably not processed. In all categories, try to choose natural foods over those which are processed with additives. Eat a variety of foods to insure a balanced diet. Avoid eating to relieve stress, exercise is a better method for reducing anxiety.
STRETCHING
Stretching is an important part of training. Prior to stretching it is a good idea to warm the body with some brief aerobic type exercises such as jumping jacks or running in place. Once the body is warmed up begin stretching slowly to prevent injury. Start with the head and neck area and then move to other parts of the body. Stretch with 90% but not 100% effort. Being too eager to increase flexibility may work against you; besides being painful, injuries will slow your progress.
MEDITATION (muk yum)
Meditation combines both relaxation and concentration. It is practiced to help the mind become calm and focused. A calm, focused mind is much more capable than one which is frantic and racing. Much of the time we are busy plan- ning, fretting, remembering, replaying, and arguing in our minds. Rarely do we fully experience the present moment. Meditation helps bring the mind into the present so that we can be fully aware.
There are many approaches to meditation and one of the simplest is controlling one’s breath. Although many postures may be used for meditation, the one we normally use is seated, cross legged with the hands facing upward and resting on the knees. The lower back should be slightly arched and the chin slightly tucked so that the spine forms a straight line all the way from the sit bones to the top of the skull. Imagine a string pulling up from the crown of the head. The mouth is closed and the tongue is relaxed at the roof of the mouth. The belly is soft, the eyes closed. Breathe slowly and quietly through the nose, first filling the abdomen (below the navel), then the lungs. Try to make the inhale and exhale the same in length. If the mind begins to drift, gently bring it back to focus on the breath.
Be patient and persistent, results are never immediate. There are many other techniques for advanced meditation.
After meditation, gradually awaken the body by gently rotating the neck, wrists and ankles to restore circulation.
Meditation is not recommended if you are emotionally upset, exceptionally tired, or under the influence of alcohol.
MASSAGE
Massage is used to repair injuries, relieve tension, promote circulation, and for cosmetic effects. Before beginning any of the following massages, the hands should be rubbed together to generate heat to promote healing. This is tradi- tionally done 36 times for a number of reasons.
Head - for baldness, receding hairline and grey hair. Rub hands together to create heat. Pressing lightly with the fingertips, move from the eyebrows over the top of the head to the base on the skull. Repeat 7 – 8 times.
Forehead – for tension headaches and wrinkles. Rub hands to create heat. Place thumb and forefinger of right hand at temples on either side of the head. Pressing lightly move the hand up until the hairline is reached. Fol- low with the left hand and continue in a hand-over-hand manner.
Face – for relief of facial tension, aches, blemishes, toning facial muscles and decreasing age lines. Rub hands together to generate heat. With the right thumb and index fingers pressing lightly at the temples, rub the face gently from eyes to chin. Follow with the left hand. Rub the hands together again and rub the chin in the same hand-over-hand method. Repeat for the throat.
Nose – for the relief of sinus congestion. After rubbing hands together, make a “V” with the index and middle fingers and place them on either side of the nose. Press lightly while moving the fingers from the cheeks out to the eyes. Repeat 7 – 8 times. Also rub back and forth under the nose using the side of the index finger.
Eyes -for correcting eyesight and relieving tension Place the tips of the middle and fourth fingers on the eyelids and lightly circle the fingers inward moving the lids but not the eyeballs. Then, place the finger tips on the eyelids again and rotate the ball of the eyes while the lids remain still.
Ears – for relief of ringing in the ears and for improved hearing After rubbing hands together, form a “V” with the index and middle finger. With the middle finger in front of the ear and the index finger behind, rub both ears at the same time. Rub the hands together again and press lightly into the opening of the ears.
Rub the hands together to generate warmth. Cup one hand over each ear then rub with the palms. Hold the hands over the ears and press palms gently inward, slowly release.
Hands – for strength, relaxation and relief of arthritis pain Press the center of the hands, one at a time.
Back – for relief of aches and tired muscles of the back Rub the hands together to generate heat and rub the back gently with both hands.
Knees – for relief of arthritis pain, injuries and soreness After rubbing the hands together to generate heat, rub the knees in a circular pattern.
Legs – injuries to the shin and leg fatigue Rub the feet together to create warmth then use the Achilles tendon to rub the shin of the opposite leg. Repeat 7 – 8 times.
Ankles – relief from injuries Rub hands together creating warmth and while seated rub each ankle one at a time using both hands.
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