So if we follow on from last weeks pondering about "when will I be better?" - we could break down the idea of "what am I willing to change to feel better?"
It's a really key point. I think that one of the reasons we get frustrated with many of our exercise programs is continuing discomfort, but think about this - just how often do you spend sitting in chairs every day? How often do you have your arms out in front of you? How often do you raise your arms above your head? Do you have a wide range of movements every day or do they fall into a pattern of the same few over and over?
Have a look at this list of possibilities and think about what counterproductive habits you could start modifying now:
- Sitting time (here is a great Katy post on sitting in heels being the new smoking)
- Screen time
- Furniture (what could be more functional, what could you use less? What could you lose?)
- Driving (can you improve your car alignment, and can you challenge yourself to walk to get some jobs done, rather than jump in the car?)
- Shoes (We are going to stand on the wedge today. It is pretty hard to take your hips back to optimal alignment when your shoe is pushing you the opposite way. A great book by Katy Bowman is Whole Body Barefoot. You could buy the talking book version and head out on a walk and get started straight away! Less screen time, less sitting!)
- Release your belly (stop sucking it in, drop your ribs and untuck your tailbone instead. Optimal alignment is your best core strengthener)
- Release stress and tension (what are you clenching right now?)
- Jaw clenching (if it was your jaw, bring your lips together, let your bottom teeth drop away from the top teeth)
- Shoulder lifting (can you just let them sink? No force required. Just stop lifting them. If tricky, then try the Somatic approach - deliberately lift them up and then let them drop. Then Calf Stretch and Hand Stretch at the same time. Go on, look in the mirror - blow yourself away with what a difference this neat little exercise duo can make)
Today we worked on externally rotating the thighs. Check out this great clip by Katy Bowman - it also explains with why knee cap lift and lower can save your knees (and your feet and your hips and...).
And to continue today's great work, look for Adductor Madness in the Alignment Snacks section of the Nutritious Movement TM Website. Click on the image below to be taken to the right section.