Bringing It All Together

Did I mention that more movement = greater metabolic function? 

In other words, once you have woken up more of your muscles you will be burning more calories just living your life. Living in alignment means bones regenerating along with healthy tissues, optimal circulation and all of the good things that go along with that.

When we look to get the most out of our movement health we really need to consider how much we actually move each day - 30 to 60 minutes pummelling ourselves can never make up for 10 hours of sitting. What I have joyfully discovered is that I have never been stronger or healthier and all of my 'exercise' these days utilises my own body weight and what I find around me. I walk mindfully for about 90 minutes a day (up to 3 hours on the weekends) and I know where all the best monkey bars in town are too. 

* Disclaimer - don't run out and swing off monkey bars. I built up to this over many months of doing our exercises and by the time I was actually doing it I loved it. I remember trying to show Lucy how to do it when she was in primary school and I felt like my arms were being ripped out of my shoulders. Not now, it just feels amazing. (Side note — it's interesting that back when it did not feel amazing I was working as a personal trainer, could bench press more than 1/2 my body weight and had Michelle Obama style biceps. That does not equate to functional strength though. The movement chain has to support itself or you just end up doing yourself damage.)

 Don't leap into this one all you Tarzan and Jane's out there. There's a lot of work from the ground up to make sure you can do this one safely and enjoyably, but if you are keen come along for the ride in future shoulder girdle and natural movement advanced classes and we'll have you swinging before you know it.

Don't leap into this one all you Tarzan and Jane's out there. There's a lot of work from the ground up to make sure you can do this one safely and enjoyably, but if you are keen come along for the ride in future shoulder girdle and natural movement advanced classes and we'll have you swinging before you know it.

It's easy to think of reasons we can't do things (like move more) but there are so many ways to make it happen. Remember the blog on getting up and moving around for 3 minutes every 1/2 hour. That could add an hour to your day right there. It might be walking around the office, or going out to hang out the washing. My movement day is based on what I need to get done. I take a back pack and walk around the neighbourhood and do some shopping amongst other things. If Bart needs to stop for a sniff, I stop for a double calf stretch or similar. I've put some optimal walking tips at the end of this post as well. 

 Making movement a joy: Bart and I had earned a brief stool sit (forward tilt of the pelvis of course) to have a coffee during our 13km Sunday walk around Geelong. Along the way there were parks to play in, things to chase and trees to sniff (and Bart had a good time too). Please see walking tips below.

Making movement a joy: Bart and I had earned a brief stool sit (forward tilt of the pelvis of course) to have a coffee during our 13km Sunday walk around Geelong. Along the way there were parks to play in, things to chase and trees to sniff (and Bart had a good time too). Please see walking tips below.

We've got all sorts of things planned for the rest of the year, including walking groups and a range of workshops (including some advanced ones). I'm excited to bring back the best of what is happening out in the world for you. There is an amazing international array of movement health professionals attending the specialist training in Amsterdam so I'm bound to come back with lots of ideas. 

But wait, there's more, next term Ian (my husband) is planning to do a guest post. He feels that he can condense most of mine into 3 sentences or less. I'm not showing him this one.

There are so many ideas in this blog for self care, there are lots of wonderful things on offer and KYO, and Jenny and Allegonda have their own special offerings which you can ask them about in person or look to the links page of this site for more info. 

Move Well and Be Well XX Mel

PS. Shoes! A lot of you are starting to think about shoes now. Which is amazing. It's a big 'step' (see what I did there) and not one to rush into, but when and if you are ready I am forging a great connection with a Geelong business called the Happy Shoe Shop. Peggy will take care of you. But read this first.

Wrapping Up Our 5 Part Daily Somatic Practice:
So, with the inclusion of Washrag (vide below), you now have all of the videos for you 5 part practice:

  • Arch and Release
  • Arch and Curl
  • Back Lift 
  • Side Raise
  • Wash Rag
Working Towards Optimal Walking:

It can be overwhelming to try and remember all the variables, so instead keep it simple.

Take 3 ideas and stick with those, alternating a point of focus every 10 minutes or so.

We’ve been moving a certain way for a lifetime, so be kind and understanding as you lay down the mental tissue to support your physical body getting stronger.

Try this:

1st 10 minutes: Feet straight ahead
2nd 10 minutes: Heel push off
3rd 10 minutes: Arm Swing (gently draw back and let fall through)

And make it enjoyable. Walk somewhere beautiful and enjoy some solitude - or make it catch up time - with family and friends and stop for a coffee. Walk to pick up the milk, the paper and so on (but use a back pack so that you don’t favour one shoulder). It soon becomes a new and healthy habit, much better than grabbing the car keys. Trust me, it’s best for everyone if I stick to walking.

Please do not run out and swing off monkey bars (unless you already do in which case all power to you) and expect it to feel great. I built up to this over a number of months,  but for those of you who are keen (and you don't have to be, it is not compulsory fun!) trust me that if I can do it, you can do it. Guess what, the building up to it was all good, sensible stuff - nothing painful or arduous. It involved all of our basics because it starts from the ground up - and then a few more treasures that will be in the shoulder girdle series.