Before we start you need to BE MINDFUL that keeping your body in better check is all about PERSPECTIVE. This month’s image is that of an intrepid worm’s.
If you have written your list of how you move your body through the activities of your day and can see which bits you always move and which bits you rarely do, THEN I SALUTE YOU! What an achievement. If the list is only in your head, that is a great start but you need to commit it to the written form. The written form requires focus and specificity from your brain to ascertain your movement patterns and habits. You then have it to refer back to and may one day make a fortune out of the royalties.
If there are specific joints or areas of your body that need working on, you may wish to refer to previous blogs I have written which go into more detail. If however, it feels literally, that EVERYTHING HURTS this is where to begin.
DEEP BREATH OUT AND HERE WE GO:
Number One: Straighten up tall!
Look at how you hold your body when you sit, when you stand and when you walk about. Be really picky and maybe if you can face it, ask someone else to observe you and assess which permutation of wonky your body has embraced. Do you lean to one side, lean forwards or remain slumped, put more weight on one leg than the other, have one shoulder or arm hitched up? It could be any (or all…) of the above. Unless you know your degree of wonkiness, how can you attempt to influence it?
For some of you, your bodily mutations will have been with you for some time. The likelihood of evolving back to the ‘good old days’ maybe somewhat ambitious. HOWEVER MY BLOGLODITES, the act of trying will at best take the strain off the weaker spots and in time help you feel a whole lot better OR AT WORST stop or slow your body from mutating further still.
So start gently and for a few seconds at a time sit up, stand up, walk up tall! Embrace my favourite obsession, squeezing your buttocks and lengthen your back drawing the base of you skull away from your tail bone, shoulders down and breathe. Be gentle. Never push into pain or increase any pain you have started with. Repeat repetitions repeatedly throughout the day. Be repetitious, repetitiously. Are you receiving me, loud and clear?
If you had a tally chart it may peak at 20-30 tallies a day. Those 20-30 tallies a day for a few seconds a pop, cumulatively amount to minutes which in time could become hours of strengthening your core postural muscles. They scaffold and protect your joints. NOT ONLY THAT but for those few precious seconds, you are off loading the weary bits that are being made to work overtime, without so much as a hint of time in lieu to look forward to. Now I have your attention, I can feel the vibration of your excitement and anticipation at the very thought of this great wonder.
Stop vibrating and act, act now; squeeze those luscious buttocks and lengthen the base of your skull skywards and BREATHE MY FRIENDS, BREATHE! Don’t stop now, repeat as you stand up from reading this and then keep checking in as you walk away, as you stand to talk to someone, eat with someone or if you remain seated at your computer keep totting up those tallies.
Number Two: Go for a walk!
Use that pert bottom and lovely straight back as you place one foot in front of the other and go for a walk. Swing your arms, walk tall, breathe. Start with 10 minutes round the block if it really has been that long or that is all the time you have. Gradually increase the time and speed. If you regularly walk anyway, pick up the pace a smidge so it’s more bracing than tame, but still comfortable. Take in a hill or increase the distance and aim to do it EVERYDAY!
HOWEVER FAR YOU GO, make it count. Feel tingly and finish with the sense that it had purpose and value to your health.
Number Three: Stretch!
Stretch out and raise your arms (even if you are sitting down right now)
Stretch up tall
Squeeze your bum and breathe.
Turn your head away from your knees
Breathe and smile…!
Then sit to the side with legs to your right and then to the left
Raise your eyebrows. Why not…?
Bend to the left and then to the right
Clench those buttocks…
Take stock and take responsiblity. It’s your body with all that life and you, have thrown at it. You can make positive changes, small though they may be to begin with, but positive nontheless.You will have good days and then days when it feels it’s just too much. The latter may run on a bit but take a deep breath and remember tomorrow is another day. It doesn’t matter how many times you feel like that or how many times you have to start again.
What does matter, is that you did.