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Can’t remember things like you used to? Memory loss with age is something that many of us are afraid of, myself included. We do crossword puzzles or online brain training because we’ve heard that these things keep our brain healthy and active. But, both of these activities preclude us to more sitting and looking down at a book or screen, which we already do most of the time. The brain is a part of our body, so it gets exercised and benefits from movement just like every other part of our body. Movement also helps to cut down on stress which can also affect brain function.
I change my movement and exercise routines every few months to keep my brain challenged and my ego humble. A few years ago I started swimming for the first time in my life and was amazed at how much harder it was to breathe on one side. Last year, Zumba reminded me how to move my hips and just have fun. This month tap classes are proving that my balance and coordination can use some serious help. Each week I try to fit in 4 different types of movement: Zumba, Pilates, tap classes, TRX, Barre, and swimming mixed with long walks around Town Lake. Movement is just that–it does not have to be ‘exercise’. Maybe you garden, restore furniture, play with your kids, commute with your bike…what are some of your favorite ways to move?
Two Guys On Your Head on KUT inspired me to write this post. Listen to their recent podcast on How to Protect Your Brain as You Age.
Shannon Rashap, CPT, M.A. Ed.
Helping you find effort with ease…
Last night I treated myself to a facial (LOVE) and chatted away with my aesthetician about her persistent back pain. Chiropractors and massage therapists have helped her in the past, but the pain always returns. I looked up to see her locking (hyperextending) her right knee and putting all of her weight on the outside of that hip. This is a super common stance I call the sassy hand on the hip that mostly we women do. I also see this posture a lot in moms and anyone who is a regular caretaker of children. Putting all of your weight on one leg isn’t wrong, but locking your knees changes the angle of your pelvis and makes your low back very unhappy.
Feel this in your own body:
Stand sideways in front of a mirror and soften your knees. Then, lock the knees or push the knee caps backward and watch how your pelvis tilts forward and your rear sticks out. Repeat this a couple of times and you will really see and feel a difference. Also notice that having your pelvis tilt so far forward pooches the stomach out whereas soft knees allows for better posture and maybe a more slender profile.
If you like the sassy hand on the hip stance, great, but modify it a little, tiny bit so you don’t irritate your back over time.
-Don’t lock or hyperextend the knee creating a leg that is really a stilt–keep the knees soft and use your core.
-Center your weight over the leg that is straight rather than popping all of your weight to the outside of the hip. If you are holding a child in one arm, this is challenging, but you will be improving your core stability.
Small differences that will still reflect your personality without hurting your back! And, you might start to see new muscles over just a few, short weeks!
Shannon
Helping you find effort with ease…
I get asked this question a lot and my usual response is that the research clearly states that standing as opposed to sitting for 8+ hours per day is far better for our health. Most recently, the New York Times wrote an article citing 2 studies that conclude that sitting less is better for our DNA cells (in one study the DNA actually become younger for those who sat less) and helps us to live longer.
My opinion, as someone who specializes in helping people restore positive movement patterns, is that standing is great but it may not fix your body pains. Prolonged sitting, especially with poor body posture, can be a root cause of many of today’s common musculoskeletal complaints: low and mid back pain, neck and shoulder tension, sciatica, knee problems and foot pain. This is why I love working with the pelvic floor, the deep stabilizing muscles at the base of our pelvis. These muscles can weaken or even atrophy over years of sitting because the chairs we sit in sub in for our natural musculature. Reconnecting with these muscles improves all of the pains earlier mentioned as well as breath and balance. So, moving from a sitting desk to a standing one without the help of these muscles may improve your longevity but not your back pain.
Shannon Rashap, CPT, M.A. Ed.
Helping you find effort with ease…
