Sometimes challenge comes in the form of doing more reps. We’re doing twice as many pushups this week as usual. It is always all right to modify or to rest as needed. Three rounds.
kb swings | 30 |
kb twist | 20 |
kb 8 | 10 |
| |
woodchoppers | 30 |
deadlifts | 20 |
curls | 10 |
| |
squat raise | 30 |
pushups | 20 |
pretty princesses | 10 |
As always, the Amazing Stickie loves efficiency in workouts. Today she is working on her oblique abdominals, moving multiple joints for a metabolic boost, and getting her heart rate up all at once by doing the single arm clean and press.
She begins by holding a light weight in one hand. Most of the time she puts her other hand on her hip, but that doesn’t really matter. She squats down and bends at the waist to bring the weight to the floor near her foot. Then she straightens up and brings the weight to shoulder level. From there, she lifts the weight overhead. That is one rep. Stickie usually does fifteen on one side and then repeats using the other hand.
I love organization. It is not, however, a word that springs to mind when I think about my head, neck, and shoulders. I mean, I don’t want a disorganized head, neck, and shoulders, but, until Pilates, I didn’t really even know what that meant.
Basically, head-neck-shoulder organization means that our bones and muscles are moving the way they should. We reduce tension. We improve our breathing because we’re not relying on our neck muscles to do everything. We learn to keep our highly-mobile shoulder joints stable in all kinds of positions.
In terms of posture, this means that most of us need to shift our heads back a little, so that our ears are over our shoulders. We may need to draw our shoulders back and down a little so that they line up with our hips.
When we are moving, we want our shoulder blades to be able to glide over our rib cage in appropriate directions without popping away from the rib cage.
One way to practice this is by doing arm arcs, with or without a foam roller. We get to lie down, either on the floor or with the roller along our spines with our head and behind both on the roller. Our knees are bent and our feet are flat on the floor. We begin with our arms at our sides. As we inhale, we lift our arms up toward the ceiling and then toward the floor over our heads. We return the arms along the same pathway with the exhale. Simple, right? Now we take a moment to notice what our shoulder blades are doing as we go through this motion. They may want to go gallivanting up toward the top of our heads. We want to avoid that if we can. Practice helps.
One good reason to do this practice is that it can help us avoid shoulder injury. Shoulder injuries are often extremely frustrating and long-lasting. It’s better to skip that step if at all possible.
Go play.
This is one of those posts that comes with a bunch of disclaimers. I am not a doctor or a therapist or a psychiatrist or a psychologist. Anyone suffering from depression should consult a real professional. Taking medication for depression can be a lifesaving decision.
Another important note: I’m here for you.
Now, on to the actual post. Which is about fitness and depression.
Depression comes in many forms and it can be persistent, sneaky, and frustrating. Fitness activities are not a substitute for medical or therapeutic help, but they can be a helpful addition. Here are some things to try to lift our spirits:
1. Cardio. This is a proven strategy for improving mood. We don’t even have to do a ton of it, or work very hard, for it to have an effect. Dragging ourselves out for a fifteen minute walk can make a big difference.
2. Outside. Speaking of that walk, exposure to daylight and fresh air and nature helps us feel better. Forest bathing is a thing, but if all we can manage is a visit to the tree on the corner, that is useful, too.
3. Hydration. Drinking more water is almost never a bad thing. Water makes all our body processes work better, including the ones in our brains. Having enough water will increase the likelihood that we will feel better.
4. Breath. Doing a mind-body kind of exercise, like Pilates of yoga, can reconnect us with our breath, which can help soothe us or energize us, depending on how we use the breath. (To soothe, make the exhale longer than the inhale; to balance, make them the same length; to energize, make the inhale longer than the exhale.)
5. Food. No, I’m not suggesting we dive face-first into the cake. Sometimes when we are depressed, we do want to eat everything in sight, so it’s a good idea to make sure that most of what’s in sight is good for us. Other times, we don’t feel like eating at all, so it is good to have some tasty, healthful choices available.
6. Rest. It is okay to rest sometimes. Depression can mess with our ability to get good sleep, so we may need to be taking care of our bodies by taking it easy.
7. Action. One of the wonderful things about fitness activities is that we can check them off our lists without too much effort. Accomplishing anything, no matter how small, can help us battle the depression-voice that says we can’t do anything. Plus, if we choose strength training, we can know we are getting stronger while doing it.
I could make this list longer, but it’s already pretty long. Anyone who wants more should hit me up! Be well.
I am kind of obsessed with balance right now, so we’re continuing to work on it with asymmetric exercises and compound exercises that challenge our core strength. Three rounds.
1 arm clean and press | 30 |
rows | 20 |
1 leg squat | 10 |
| |
jacks | 30 |
lunge to curl | 20 |
skullcrushers | 10 |
| |
squat heel lift | 30 |
lateral raise | 20 |
brains | 10 |
The Amazing Stickie loves a sneaky core challenge that works her arms at the same time, so today she is doing truck drivers. She uses a weight plate because it is shaped like a steering wheel, but it is also all right to use a dumbbell held by the ends.
To begin, she stands in her usual fabulous posture holding the weight out at arms’ length in front of her at shoulder height with her hands on the left and right edges. She twists the weight so that her right hand is on top of it and her left hand is underneath it and then rapidly switches to left hand on top and right hand on the bottom. This is one rep. She likes sets of ten.
Today’s Pilates principle is spine articulation. Spines, as most of us are aware, are made up of a bunch of vertebrae, all of which interact with each other at multiple joints. In the thoracic spine (the part that connects with the rib cage), there are over 100 different joints, and that is just one segment. Joints are for movement. A joint that doesn’t move is not super useful. A joint that moves too much also has some issues.
In Pilates, we seek to get our spines to move appropriately at every joint. That means we want our spines to flex (bend forward), extend (bend back), side bend, and rotate. Different areas of the spine are better at different kinds of movement. For example, the cervical spine (that’s our neck) has a lot of rotation compared to our lumbar spine.
Our best function happens when our spines articulate relatively evenly across the segments. What does that mean? Among other things, we don’t want our lower back to do all the work.
One of my favorite ways to increase the articulation in my thoracic spine is by doing the supine arm twist. It’s extremely simple and takes about a minute. To do it, we lie down (yay!) on our backs with our knees bent and our feet flat on the floor. We put our arms up in the air over our chests, palms together. Keeping our elbows straight and the rest of our bodies still, we move our arms left and right (it is ok to let the shoulders move). We do about ten reps. Then we add head movement by doing about ten reps while gazing at our hands. Then we do about ten more reps moving our heads and arms in opposite directions. It’s simple, it feels good, and it helps with both posture and breathing. (For bonus points, put some yoga tune up balls in the space between the shoulder blades, one ball on either side of the spine. The exercise is a lot more… spicy… that way, but it really gets the kinks out!)
A spine that knows how to move and how to stabilize is a spine that will support us in all our activities.
Go play.
