2015, Series 4, Week 8 - It's The Natural Movement Movement!

Everything we've done this term is geared towards everyday self-care. These techniques we work with really encourage a kind of all day body awareness. Stepping out of automatic pilot we start to realise why we might be in pain and how we can get out of it. One of your classmates summed it up beautifully here:

"I have been hugely impacted by your big picture approach. Your teaching has enabled me to not feel that I have to find an hour or even 10 minutes to set aside, but that I can be constantly aware, make adjustments and improve my joint health."

 Thoracic Stretch at Mountaingrass Music Festival in Harrretville last weekend.  Before you say "poor Ian", it was his idea! 

Thoracic Stretch at Mountaingrass Music Festival in Harrretville last weekend.  Before you say "poor Ian", it was his idea! 

Just Do It.....Please
So go and find your Gait Basics sheet and bluetack it somewhere where you have to see it. Make yourself Calf Stretch (as a minimum) twice a day. It doesn't take long and you know from class that you feel the difference instantly. That space you've created is travelling from the ground up (yes Calf Stretch can help your neck too). Then keep building on from there. Small things can make a huge difference. Even in just waking up the idea 'that we can heal ourselves'. The more you do the exercises the more they make sense and the more breakthroughs you will experience in your daily movement life. 

 Beware the Thong Part 1: Renovate your favourite thongs with an elastic or ribbon strap. Now you don't have to claw your toes to keep them on your feet!

Beware the Thong Part 1: Renovate your favourite thongs with an elastic or ribbon strap. Now you don't have to claw your toes to keep them on your feet!

Renovate Your Thongs:
Summer is here and it is the time of year when foot specialists get really busy.  Clawing your toes with every step to keep your shoe on is going to send tension throughout the foot and on and up through the body. So add an elastic strap and take care of yourself.

If you prefer a ready made shoe Sole Mechanics (discount form at end of blog) has a great thong with a strap, or the ones I am wearing here are from an American company called  UnShoes

MORE MOVEMENT VITAMINS FOR NO EXTRA BUCKS
One great way to boost your movement vitamins is find a range of surfaces (textures and levels) to move across every day.  Walking over flat and level ground is a great start, but it just won't give us all of the movement nutrients that we need to thrive (think back to Week 1 and the idea of living on Broccoli).  Bring on the grass, pebbles, sand, dirt, hills and more.

WHAT IF I FORGET EVERYTHING?

Arm Swing: Notice in the clip that my elbow pits are facing forward. This means I'm externally rotating my shoulders - opening my chest and removing stress from my neck. This is a habit well worth creating.

Stick To The Menu Plan
It takes time to absorb the foundations of new ways of moving and repetition is key. You are rewiring your movement program and for that to be effective, you have keep working on it every day. Every effort you make pays you back 100 times with greater cellular nutrition, bone regeneration, circulation and a myriad other benefits that become clearer in time. There are wonderful books, free podcasts and downloadable videos (see end of blog) available if you are keen to digest more. Just let me know and I will point you in the right direction. Thanks for coming and have a wonderful summer. See you next year. X Mel

HOMEWORK WEEK 8 - SERIES 4, 2015

You can work with your entire Gait Basics, Week 1 handout sequence each day now. Each week I add a bonus exercises to play with.

  • Foot Alignment
  • Calf Stretch
  • Foot Stretch
  • Double Calf Stretch
  • Knee Cap Lift and Lower
  • Monster Walk

Bonus Extras (you can fit these exercises into your day as time permits, remember it doesn't need to be a formal practice):

  • Hand Stretch (This is the calf stretch for your upper body!)
  • Standing Arm Swing (or start bringing it into your daily walks)
  • Thoracic Stretch
  • Stomach Release
  • Rhomboid Push Up
  • Crescent

Thoracic Stretch:
Place both hands on the top of a chair or on wall. Keeping legs straight slowly back up until arms are fully stretched. Slowly drop chest toward the floor and gently lift tailbone. Relax head.

Here is Lucy with a Thoracic stretch out in the wild. You can modify this one by putting your hands on a much higher surface, perhaps even flat against a wall. Go gently. Remember, there is no rush!

The Bonus Bit (well that's debatable for a start) At The End Of The Movie For The People Who Sat Through The Credits:

And this is what happens when you keep up your Gait Basics and your hand stretches and 'Preparation for hanging series'. Don't rush out and leap onto the monkey bars but read more Katy Bowman and/or come and talk to me if you are keen to swing. If I can do it, you can too. (What do you mean you don't want to swing like a monkey?)

Alignment Snacks

Katy Bowman charges $5 US (about $7.50 Australian) for these downloadable classes that are around 30 minutes long. Once you've downloaded one it is yours forever more.