Gymnastic Bodies at One Year

I’ve been doing Gymnastic Bodies (www.gymnasticbodies.com) for a year now and it’s time for an assessment. The comprehensive program has three weekly stretching protocols (front splits, middle splits, and thoracic bridge), a graduated, systematic conditioning program that addresses core, leg and upper body mobility, and a program for handstands and for tumbling. In addition, there is a program for nutrition. I have been doing the three stretching series and conditioning, opting not to get into handstand, tumbling or nutrition just yet.

What I like

I made some measurable progress over the first 4-6 months in flexibility, which has tapered off for both the split series. The thoracic bridge series was showing good progress as well until my shoulder became too sore to continue without modification. I’ve finally found in GB a protocol that persuasively advises on what stretches to do, how long to hold them, and how often to do them. The conditioning protocols are systematic and graduated.

What I don’t like

I’ve had to severely limit the thoracic bridge series due to a right shoulder strain injury of gradual onset. Although I was very careful not to push the stretches into pain, I think it is likely that the injury was made worse, if not caused by, the weekly exercises. I had to seek medical care and physical therapy, which is producing good results. I anticipate resuming the upper body exercises that I’ve relied on as staples all my life: pushups, pullups, dips, and handstands.

I’m stuck in the conditioning series with the same exercises for over six months now. I can’t do some of the exercises due to lack of sufficient flexibility (the Hawaiian squat, for example) so I cannot advance to the next one no matter how strong my legs get. I can’t do others because of the shoulder injury, some of which I could do easily before. So, I’m stuck with Bulgarian dips and negative hanging leg lifts until my shoulder heals.

To stay fit and make progress, I’ve had to supplement my leg and shoulder routines with other exercises. The GB system is too automated to address individual situations like mine which must accommodate injury.

What I think of GB for seniors

I also suspect that the stretching routines may be inappropriate for the older body. I haven’t injured my other shoulder or my back, hips, or legs, but I haven’t made much progress in six months, either. A big question going into this was how much results are reasonable to expect out of an older 63-year-old body. Older people have thinning cartilage and stiffer connective tissue. I’m confident an older person can make significant gains in muscle mass, connective tissue strength and bone density, but not so sure about rebuilding cartilage or reshaping joints. The ultrasound of my injured shoulder showed microtears in the tendon but also calcium deposits. Microtears can be expected to heal, but calcification of the tendons and other connective tissue may be permanent.

I committed myself to at least two years of performing the GB protocols as prescribed, so I’ll stick with it, as much as I am able. I’ll also continue to indulge in my other fitness practices like swimming, yoga, bicycling and Taekwondo.