Page 122 - The lraternational Journal of the Royal Society of Thailand.indd

The International Journal of the Royal Society of Thailand
Volume XV-2023

Methods
While standing on one leg, the abdomen should be kept in constant contraction

and the arms should be lifted upright vertically. The opposite leg should extend backward
as far as possible with the knee in full extension. The posture should be maintained
for 10 seconds. For those who cannot stand on a single leg, one arm can be used to hold
a stable support and only the free arm should be lifted. The training should alternate

between sides and consist of 10 cycles on each side, 23- times a day.

Results

Regular practice of this technique can improve flexibility and stability, leading
to a reduction in instability and pain caused by degenerative disc disease.

The further training recommended is to develop the habit of autonomously

contracting the abdominal muscles when in an upright position, such as sitting,
standing, and walking. This involves the practice of mindfulness in observing and
maintaining the contraction. The goal of the training is to achieve constant abdominal
contraction, which will then trigger contraction of the trunk and extremities whenever

the trainee assumes an upright posture, leading to a higher level of energy consumption.
It may take months or even years to achieve complete autonomy, but even partial
achievement can bring about several beneficial effects for the body and mind, as
outlined below:

- Increased body height and reduced thoracic kyphosis, resulting from abdominal

contraction, which reduces lumbar lordosis and thoracic kyphosis, leading to
increased body height.
- Reduced shoulder droop and neck strain in sitting posture, as abdominal
contraction decreases thoracic kyphosis, activating the shoulder and neck

muscles, elevating the shoulders, and reducing cervical lordosis and strain,
particularly when working in an office.
- Improved gait stability and fall prevention, as abdominal contraction leads to
trunk muscle contraction, reducing body swaying and increasing gait stability,

thus preventing falls.
- Reduced pain and discomfort in those with early degenerative arthritis of the
knees and ankles, as truncal stability decreases body swaying, ensuring that the
body’s centre of gravity passes through the centre of the joints in the one-legged

weight-bearing phase of gait, resulting in even load distribution over the joint
surface and decreased joint strain. This can prevent further development of
aging arthritis of the knees.

114 Training Body and Mind for the Aged