Helpful Hip Information
Here’s my own document:
Here are the videos of my hip adventure journey, my xrays and a video of my favorite hip rehab stretches: Rhonda’s Hip Adventure Videos
My team:
Dr. Shukla (my surgeon), Davis (his assistant), Lori Beck (my physical therapist) and Jessie (her assistant) at the Reno Orthopedic Clinic:
Great online community for Hip and Knee Replacements:
BoneSmart–Online Patient Forums/Advocacy for Hip & Knee Replacements
International Hip Dysplasia Institute Site:
http://hipdysplasia.org/about/
Everyone wants to know–no one wants to ask: What about SEX? This is a link to a very helpful study on sexual activity after total hip replacement (this diagram is as X-rated as it gets). Video is well done and informative and gives good information without being graphic:
I also found great information just by Googling whatever question or topic I wanted to research.
Yoga
I’ve been practicing yoga since I was a teenager off an on, seriously since about 2009. This has been a life-changing practice for me and is very important to maintaining my flexibility, strength and balance as I age. Here are my favorite yoga poses:
Yoga Journal is a great resource for learning more:
Meditation
My favorite meditation teachers:
Pema Chodron: https://pemachodronfoundation.org/
Thich Nhat Hanh: http://thichnhathanhfoundation.org/
Elaine Hoem, a dear friend of mine has lovely meditations available on her site: http://everydaysouldances.com/meditations/. You might also enjoy reading her beautiful book, Everyday Soul Dances–A Guide to Soulful Living in the Midst of Uncertain Times. Elaine was a psychotherapist for nearly 50 years and the wisdom of her years of experience shines through every chapter. I particularly enjoy the Contemplations she offers at the end of each one.
Here is my own meditation handout:
Here are a couple of other good resources:
https://www.retireguide.com/retirement-life-leisure/healthy-aging/mental-wellness/meditation/. This is from a reputable site sharing loads of great information on retirement.
https://www.irest.us/. This is the site of an educational non-profit that offers educational content based on the ancient practice of Yoga Nidra.
Qigong and Tai Chi
I have found combining a practice of Qigong and Tai Chi to be a wonderful way to start the day! I do about 30 minutes every morning, followed by another 30 minutes of yoga, strengthening exercises and meditation.
If you would like to do my practice, select Embodying the Light from my menu or click here:
https://rhondaashurst.com/embodying-the-light/
Here are the videos I used to learn Qigong and Tai Chi:
Tai Chi Chih DVD by Justin Stone. This is a DVD geared for older people and is awesome for developing strength and balance, which helps older people prevent falls. It is also an excellent tool for hip replacement rehab! You can purchase the DVD or a subscription to Justin’s live streaming instruction available at his website: https://justinstonetcc.com/
Anything by David Dorian Ross. David is an exceptional Tai Chi instructor and a world champion competitor. He embodies the teachings of this ancient martial art and draws out the spiritual aspects, while he teaches you traditional Tai Chi movements. Many of his offerings are available on Amazon, FaceBook and YouTube.
My favorite DVD of David’s is: Essentials of Tai Chi and Qigong, a Great Courses production with 24, 30-minute lessons which give you a great background and teach you basic Qigong exercises, easy Tai Chi flow sequences, and the traditional 24-movement, Yang family short form. You can find it on Amazon.
Here’s a couple of videos showing the 24-movement Yang family short form:
Exercise
After experiencing a number of back episodes, my partner and I were given this book by our chiropractor. It has virtually ended our back problems. We highly recommend it: Foundation–Redefine your Core, Conquer Back Pain, and Move with Confidence by Eric Goodman and Peter Park. You can find it on Amazon.
We also enjoy walking daily from 30-90 minutes, depending on our mood and the trail we choose. Hiking in the mountains is another favorite of ours. I think the walking has been most helpful to strengthening my hips after my replacements. I had to start small and work up, but now can easily walk/hike 3-5 miles. Adding hills and uneven terrain adds an extra challenge. If you have balance issues, hiking poles are very helpful.
One of the most helpful full-body, cardio exercises you can do as you age, and if you have joint issues, is swimming. Here’s a good link on the awesome benefits of swimming: http://time.com/4688623/swimming-pool-health-benefits/.
Quaker (AKA The Religious Society of Friends) Resources
What Canst Thou Say is a Quaker newsletter focusing on contemplative practices and mystical experiences: http://www.whatcanstthousay.org/.
The main Quaker website: http://quaker.org/.
The Reno Friends website: https://www.renofriends.org/.
Rhonda’s Financial Guidelines and Tips:
Living Life in the Material World
Our Commitment Ceremony Promises, Hopes, Intentions: