Skip navigation

Tag Archives: twist

We all know we’re not doing everything we could be doing for maximum health, right?  Who among us gets all the sleep we need in a perfectly dark, cool, quiet room?  What about getting all the movement and stretching we need and all the water we need while breathing crystal clean air and eating perfectly healthy food in a totally stress-free environment every day?  Anyone?  Bueller?  I certainly haven’t met anyone living that life.

But that’s no reason to throw up our hands in surrender.  Modern, westernized living may not be the ideal prescription for health, but there are a few small changes each of us can make to ensure that our bodies work pretty well for a lot longer than average, if we’re just willing to do them.  Yes, I’d love to see each of my clients (and myself, for that matter) move out into the wilderness and and totally commit themselves to health.  But until that comes to pass, try these six things for a better functioning body, now and as you age.

1.  Move more.  We’re all too sedentary and that’s just a fact.  I’ve seen 671 different clients so far and I think 5 of them were getting enough movement every day.  All 5 of them were under the age of 1.  Back in the day when we needed to move to find and prepare food, to carry water, and to travel from one place to another, we moved all day. Now, we can do all those things with very, very little movement.  The more your move, the more your body will thank you, so try adding movement breaks into your work schedule as well as your weekend relaxing schedule.

2. Move differently. Think about the different positions available to a given body and then think about the positions your particular body assumes in a given day.  I think I only get about 10 if I’m not careful: sitting in chair, standing, sitting on couch, lying down to sleep, sitting on the floor to put shoes on, reaching my arms up to pull a shirt over my head…boring.   When was the last time I tried to do a cartwheel?  Or army crawled from the bedroom into the living room?  Honestly, I don’t think I’ve EVER army crawled from the bedroom to the living room, but I totally could.  I’ve walked that trip a gazillion times.  Why not mix it up with a crab walk or a bear crawl?  Somersault.  Hop on one foot.  Build an obstacle course between the bedroom and the living room.  Move all of your body in all of the ways.

3. Spend time without shoes on.  I know I sound like a broken record and I’ve said it a million times.  But it’s just so dang important.  Our whole entire body is supported by our feet. And most shoes restrict and alter the ability of our feet to support our bodies.  Let your feet do their jobs!  If you’ve spent your whole life shod, start small, with a few minutes a day on the carpet and work up to hours outside on natural terrain.  Since you’re already building obstacle courses in your house this winter (you are, right?), build a pillow path along your most-used routes to gently build your foot, ankle, and knee strength up so you can be barefoot in the grass when it’s warm enough.

4. Squat.  This is one of those movements that is required for a healthy spine, a healthy pelvis, and a healthy digestive system.  But thanks to chairs, tables, toilets, and outsourcing our food production, we don’t need to squat throughout the day, many, many times a day.  So most of us don’t.  Which leads to so, so, so many problems down the road.  Pelvic organ prolapse, incontinence, constipation, and low back pain, just to get started.  Incorporating just two minutes of squatting into your day, every day, can drastically change your expected health in the long run.  I’m not talking 30 reps in the gym, but actually hanging out in a squat.  Ideally, you’d have your heels on the ground and your tailbone untucked while squatting, but after a lifetime of not needing to squat, most of us can’t do that squat without years and years of stretching and bodywork (Rolfing can help!).  Like it or not, your muscles, tendons, ligaments, and bones all grow into the shapes we use the most.  Which means after not squatting your whole life, you can’t just start doing full, proper squats today because you decided to.  But you can start the process.  And that’s what matters.

5.  Hang.  Just like with squats, we used to need this movement for survival; climbing trees to scout our direction of travel or to look for danger, to pick delicious food from branches, to stay safe, etc.  And now, well, when was the last time you swung from the monkey bars or pulled yourself up into a tree?  Unfortunately, just like with squats, most of us have long lost the flexibility and strength required to safely extend our arms above our heads and support our full body weight.  If we hadn’t, I’m sure we’d see a lot less TMJ, thoracic inlet syndrome, headaches, carpal tunnel syndrome, and on and on.  Alas.  Start by stretching your arms overhead to touch the doorway every single time you walk through one.  Work your way up to being able to hang your entire body weight from your hands.  Then starting swinging and pulling your self up.  Take it slow, but hanging and swinging can be so much fun!

6. Twist.  Our spines are designed to move in three main ways.  Forward and Back.  Side to side bending.  And twisting.  Luckily, getting into and out of our cars usually requires a little forward and back movement, as well as some side bending, so our spines get those movements regularly.  While we could probably all use a little more of the ‘back’ than the ‘forward’ and more side-bending in general, the twisting is the one that we’ve really let go of in this modern existence.  And the one place we used to get some twisting in, checking our blind-spots while driving, is now being phased out with back-up cameras and safety sensors and whatnot.  So, build it back into your life however you can.  I mean, putting on some oldies and actually doing the twist is probably my favorite of the options, but there are plenty of times throughout the day you can easily just look over your shoulder and give your spine a lovely squeeze.  For bonus points, do some twists while hanging from the monkey bars and make your body feel like it won the movement lottery!

That’s it, peeps.  There are books and podcasts and videos and such about how to safely increase your flexibility and strength in any and all of these ways (check out Katy Bowman’s work for my favorite source), but just getting started is the biggest challenge.  Happy moving!