RES™ at Last!
I am now officially a Restorative Exercise Specialist™! It's been a long and intense and very rewarding journey - and it is an ongoing one. To maintain the qualification there is constant study requirement to stay up with the latest science. Which, if you know me at all, is just like letting me loose in the lollie shop. Also, it may be a good time for you to 'run away!'. But if you choose to stay for more please read on......
That's Not What Mum Says
You have done such an amazing job of absorbing new ways of moving this term. As someone said last week "this is the opposite of what my Mum told me for years". This was both a great observation and something that many of us can relate to because the way that we move is hugely cultural in basis.
We learn to move by watching those around us. That's why we tend to think that things like bunions are our genetic inheritance, and yet you've experienced this term what happens when your pelvis drifts over your toes. Bunions develop due to excessive loading at the big toe joint - causing tissues to swell. Bone is a living material that responds to load - so when our alignment causes a shift in load that impacts the big toe joint, a bunion can be the result. If you are copying your Mum (and maybe wearing similar shoe styles too) as you learn to move, isn't it likely you would also develop bunions? There are many other similar links we could make here, it is just one example - but I'm sure you get the drift!
Series 4 - Nutritious Movement
I've been getting great feedback with many people feeling better and moving more freely. Quite a few people have told me that developing the practice week by week has really helped them to feel that evolution in the way that they move. So I'll be building on that next term as we continue our work with the theme of Nutritious Movement! I'll be announcing those dates on Friday afternoon. Or if you can't wait, here is a sneak preview.
Today, we will bring it all together and practice everything from your Gait Basics series, and we'll mix it up a little bit. Keeping it fresh and interesting which is just what I do at home - and I apply all the same principals when I'm out walking in the world too.
Motivation - Don't Ignore Pain
I am aware that not everyone is as focused on movement health as me, especially my own family. They are always more interested when something is hurting though....mmmm, funny about that. Pain is a great motivator - or more likely the idea of not having any pain. It is one of the things that has motivated me to travel the world in search of great teachers. Remember that pain is the body alerting you that something is not right. Pain is friction, things rubbing in a way that are potentially doing harm. Listen to those niggles and respond before they become a much bigger deal.
Daily Maintenance Week 7:
(Your Restorative Exercise™ Gait Essentials program)
Foot Alignment - The muscles in your legs and pelvis don't work correctly unless the feet point straight ahead when you walk. (Much like the balance of the tires of your car). Use the straight edge of your yoga mat, floor boards or similar to line up the outside edges of your feet (true hip distance apart).
Calf Stretch - 30 seconds to one minute each side, at least twice a day
Foot Stretch - 30 seconds to one minute each side, at least twice a day - if the top of your foot is very tight you can try the chair version.
Knee Cap Release - Start with straight legs and try to lift and lower your knee caps. Find a wall to lean against if you are having difficulty standing. Start off with the feet about 30cm away. Once you've achieved the Knee Cap Release here move a little closer. 30 seconds to one minute - or any time you find yourself standing around!
Monster Walk - Everyone's favourite! With or without resistance band. Feet are straight, hip width apart. If using the band keep tension on it. Your weight is in your heels. Start at one end of your mat, hips forward and move sideways - one step at a time. Go up and down your mat around 4 to 6 times.
Double Calf Stretch - Place your hands on the seat or back of a chair. Line up the outside edges of your feet and straighten your legs all the way. Your weight should be back in your heels and all your toes lift-able. See if you can lift your tailbone up to the ceiling without bending your knees. 30 seconds to one minute at least twice a day.