Inside Out, Upside Down, Round and Round

Working out in the gym is awesome.  It is rarely too hot or too cold.  The cardio machines let us control all kinds of factors and may even let us watch television.  The dumbbells and barbells are easily gripped, if not easily lifted.  The weather doesn’t matter.  We don’t even have to be entirely awake to work out.

Unfortunately, heavy things in real life are rarely shaped like dumbbells and barbells.  The desk that needs to go from one room to another may not have anything resembling a good place to grip for lifting and holding.  Real life running and biking and skiing involve actual hills on which we cannot change the incline and the tracks are not always smooth.

I love the gym, but it is not an end in itself.  It is a tool that gives us what we need to tackle the real world, the one out there with the sunshine and wind and pebbles, the one where we need to lug laundry and library books and awkward computer bags.

Play inside, but don’t forget to play outside, too!

Backups are important

A lot of us have back pain.  If we are injured, we just have to suck it up until it is healed, but the daily, free-range, garden variety back pain we can minimize with good habits.

What does our workspace look like?  Do we constantly have to slump forward to see our computer screens?  Do our chairs allow us to sit comfortably on our sit bones?  Do we still hold the phone between our shoulders and ears?  Many people pay attention to how keyboards affect wrists and hands, but all that other stuff is important, too.  Good sitting posture involves having our ears lined up over our shoulders, which are lined up over our hips, but most of us end up sitting with our heads jutting forward, our shoulders rounded, and our lower backs looking more Quasimodo than we would probably prefer.

Our cars aren’t much better.  Taking the time to figure out where the headrest should be to keep our necks in good alignment is worth it.  Consciously choosing to sit up straight helps.  Also, having a ball like a tennis ball or lacrosse ball or yoga ball to slide under a hip or roll on a thigh or stick between the seat back and the space between our shoulder blades can transform commute torture into something bearable for the body at least.

Finally, we need to remember our core.  We spend plenty of time, culturally, talking about abdominals for good reason:  they are a crucial part of our core.  However, the muscles of the back are also important.  Strengthening the erector spinae and the deep back muscles via exercises like back extensions and deadlifts will complete the core circle.

The posture exercises with the books on our heads are optional.

Yelling "Argh!" also engages the abdominals

Frustration can be a useful tool.  Not a pleasant one, but useful.  Frustration with how tired we are, or how chubby we look in photos, or how hard it is to run for the bus can motivate us to get started on a fitness program.  The exercise burns away the frustration, reduces stress, and begins to address the problems that were frustrating us.

But there are other kinds of frustration that we can use.  When we get injured and can’t do our usual activities, frustration can help us try something new that we can do.  The frustrating process of rehabilitation can allow us to develop more mindfulness and more precise form so we don’t have to repeat the process after another injury.

Then there is the kind of frustration that comes from other sources entirely, like maybe the kid who takes 45 minutes to put on clean underwear, pants, and a shirt, or the person in the car ahead of you who does not appear to have passed driver’s training, or the family member who left us without toilet paper in the bathroom.  Frustration does generate energy and there is no better way to get rid of it than by taking it out on the treadmill, the weight rack, or the yoga mat.

It’s all fuel.  Use it!

Friday Exercise: Side Plank

Having mastered the plank last week, Stickie has progressed to the side plank, which will strengthen her obliques.  She begins lying on her side on the mat with her lower hand underneath her shoulder.  She can choose whether she prefers to have her feet one in front of the other or stacked on top of each other.  Either way, she will end up resting on the sides of her feet when she presses away from the ground by straightening her lower elbow.  She keeps her shoulder stacked over her wrist on the weight-bearing side and her body in a nice straight line from the top of her head to the soles of her feet.  Like the plank, the side plank is an endurance exercise:  she will stay up in the position as long as she can keep good form and then repeat on the other side.

As a variation, Stickie can raise herself up with her forearm on the mat perpendicular to her body if her wrist prefers that position.  When Stickie wishes to make the pose more difficult, she extends her upper arm and/or upper leg toward the ceiling.

Thursday Book Report: Centered

Centered by Madeline Black offers a wealth of detail for those obsessed with anatomy and movement.  For the less-obsessed, there are interesting discussions, exercises, and pictures.

This book manages to do something difficult:  it breaks down the body into manageable chunks (analysis) and discusses how it works coherently (synthesis).  Many books do one or the other very well, but this one, like Deion Sanders, does both.

I found plenty of things to explore in my own function and many points to observe in how my clients move.  I expect it to be a great reference over time.

Children on all extremities optional

Culturally, we talk a lot about balance in the metaphorical sense.  How do we balance our careers and our families?  Our needs and those of others?  Our budgets? 

Let’s talk about balance in the literal sense.  The statistics are pretty grim on mortality following hip fractures, many of which are caused by falls.  For many of us, the difference between living independently into our old age and living in a nursing home will come down to whether or not we can maintain enough balance and strength to use the bathroom by ourselves.  In a more immediate way, good balance can keep us from turning our ankles, torquing our knees, and throwing out our backs.

It isn’t hard to work on balance.  I suggest brushing teeth while standing on one leg.  Waiting in line is also a great place to practice.  If you don’t embarrass easily, you can pretend the lines on the sidewalk are tightropes or you can return your books to the library on the top of your head.  Those are just regular life examples.

In workouts, we can improve balance by doing exercises on stability balls or BOSU balls (those things that look like half a stability ball, or maybe a turtle).  We can do single leg squats and deadlifts.  We can play one-legged catch.  And, of course, we can work on our core musculature.

Polonius says...

While it is entirely possible to roll out of bed in one’s jammies and work out and while it seems silly to get all dressed up to go to the gym and get sweaty and while the focus of exercise should be on form not fashion, it is useful to pay a certain amount of attention to what to wear to work out.

I was a late convert, myself, to workout fabrics.  I had several zillion cotton t-shirts and didn’t see the need to buy something else just to get disgusting and smelly.  Then I learned that some of the disgusting and smelly came from the fact that cotton holds on to all that sweat.  The fancy workout fabrics can keep us all cooler and more comfortable and, in some cases, less chafed.

The most essential thing about workout shoes is that they should be comfortable.  That pair that creates blisters every time?  Time to get rid of them.  Some people prefer the barefoot shoes and some like more support.  Choose what is best for your body, what makes you feel most capable.

All of us need to think about proper support, although men and women may want it in different locations.  I can’t speak to manly support from experience, so I will simply recommend that good judgment be used.  For women, it is worth it to pay for the right kind of sports bras for our various body types.  Some of us are lucky and can get away with less support; some of us are lucky and can’t.  Take a little time and figure out what really works.

And yes, while we are shopping, boys and girls, we can choose workout clothes that look good and make us happy.

(The quote from Polonius is:  "Costly thy habit as thy purse can buy,/ But not expressed in fancy; rich, not gaudy,/ For the apparel oft proclaims the man..." Hamlet, Act I, Scene iii, lines 70-72)

(Polonius was also the name of my dad's teddy bear.  He wore no clothes.)