Walk b4 u Run #everydayposer

We don’t really have to teach a baby to walk. They will move through the necessary phases of rolling over, pushing up, crawling, pulling up, cruising, and then taking a first step.  However, as we enter adulthood we slowly take on habits that override our natural reflexes.

Here are the activities that typically make up a day in the life of a modern Westerner (I especially like the 70’s era TV pic):

 

 

 

 

 

 

 

 

 

 

 

 

What do you see that is common to all of these photos? (hint: seated posture with hip flexion–which isn’t so much a hint as the answer)

It is no wonder that our running gait looks like this:

 

Looking carefully at these two runners, neither one of them is really extending their thigh relative to their torso. The woman in red looks like it–her leg is back and she is closer to extending, but she is also leaning forward considerably. Try drawing a line from their ears down to the midline of their pelves and see how far you can draw it into their upper legs. Hip extension happens when the femur (thigh bone) is moving towards an angle larger than 180 degrees.

I’ve been doing walking gait analyses on clients now for about 6 months. And probably everyone I’ve filmed flex forward at the hip and knee to take a step. You might argue that is how we are supposed to walk and run.

My mom always told me that I shouldn’t be influenced by what everyone else is doing. I bet your mom did, too.

Think about paddling a boat. Which way do you push? Do you reach waaaay forward when you put the paddle in? Nope. You put the paddle in close to you and push back. The way physics works is to move forward there needs to be a backwards force. And that push should start from the point closest to the center of mass to be most effective.

Walking (and running) then, should be EXTENSION of legs (and arms too). If we flex at the hip to move forward, it means that our glutes are not doing the work.Want a toned butt? Try using it! Extension is where it is at, baby! And if you watch that baby learning to walk, that is exactly what you will see! Notice in this photo, the leg she is landing on is directly beneath her. Draw that line from her ear to the middle of her pelvis and you’ll find her thigh is behind her. No hip flexion is happening in either leg.


Here is a final image of a group of children running. Notice the amount of movement behind their bodies:

 

If you have a habit of sitting more than 2-3 hours per day, go back to walking before beginning a running program pretty, pretty please! Learn how to extend your hips and arms again. I think you will find it extremely challenging and a way to really improve your ability to run well too!

Sunday Morning Coffee

I love Sunday morning. Even though I’m not currently involved in a religious community right now, having been brought up in a tradition of observing a time of reflection, it sticks.

So, I have my coffee and one of two things result: quiet time on the deck or a meditative walk with week-in-review-time in my head. Guess what: it is time for a rant.

I almost titled this blog “Dear Exercise Science Major Please Note: The Foot Does NOT Pronate” because that is what this rant will be about. But I like “Sunday Morning Coffee” better because it sounds nice and I’m nice and I really don’t want to hurt anyone’s feelings. But, then again, this isn’t about feelings, it is about understanding. One thing a college education should teach you is how to discern information, especially information within your field of study.

So, last week was Father’s Day and I took my wonderful spouse out for brunch. It was a glorious, kick back in your chair kind of meal out on a deck, casual enough to put our feet up on the extra chairs. Seeing my husband’s shoes, our really nice waitress struck up a conversation about running and shoes and she pronates and is an Exercise Science Major going into Physical Therapy. And I said, “feet don’t pronate.”

Please know this. It is important. Pronation is a movement that only happens in a human body within the relationship between your wrist and elbow due to the fact your radius and ulna can rotate. ROTATE. So if you are told by a shoe salesperson that your feet “pronate” (which they don’t), and you need expensive, supportive shoes to “fix” pronation, what the SHOE salesperson is trying to sell you is essentially snake oil.

 

You don’t need special shoes. You need hips that are strong enough to align your knees. I can explain this or I can just send you to this video clip by Katy Bowman. She is the shit, so watch her explanation please!

The lateral hip is pretty stinking important. Keep yours strong. Because what is rotating is your knee. Not. your. foot. Your feet most likely turn out, but that is called eversion, which is most likely due to you shifting your weight forward in your foot toward your big toe knuckle. Let’s just say there is a bunch wrong with that and stick to the knees for now. You don’t want your knee to rotate, mkay?

And so now I can go finish my Sunday morning walk, practice using my lateral hip, and return to coffee on the deck. Have a beautiful day my friends!

Caution: Contents Under Pressure

 

I’ve been thinking about this one all month. Which, I guess is only about 12 days so far, but, I have little notes all over my desk. Remember to mention this, bookmark that, etc. In other words, this post isn’t going to be under 500 words.

February has been declared heart health month by the American Heart Association (AHA). Earlier in the month, I got to go to our local elementary school and teach yoga to the fourth grades, so I emphasized poses that stretched and opened the heart space. At the end of class, the regular teacher made announcements about Jump Rope for Heart, which was the next special program they were participating in and an activity that is good for strengthening the heart. Here is a question I am going to ponder: which is better for your heart, stretching or strengthening?

Usually, when we think about heart health, we associate it with “cardio” something like jumping your heart out for an hour, or for those that go to gyms, it’s the tread mill, stair climber, aerobics class. Maybe you run outdoors. Or you might be a swimmer. But the idea of cardio is that your heart has to work hard, that it has to achieve a certain percentage of maximum output, which you check from a chart on the wall or an app on your phone. We like numbers: calories burned, VO2max, miles or laps completed. Maybe I should clarify what I mean by “we” here, because my grandmother, who had to raise a family of 5 during the Great Depression, liked other numbers: quarts of tomatoes put up, pounds of meat in the freezer, dozens of cookies in the oven. Her idea of heart health was to simply stay fed with whatever is at hand and your heart will keep ticking.

My grandmother’s diet,which included sugar, saturated fats, red meat, and processed vegetables (although the processing was done at home), would not be declared “heart healthy” by the AHA. I never saw my grandmother drink a green drink, nor did she even once consider vegetarianism, and yet she lived past 90. So did my great grandmother. Neither ever, ever did a cleanse. And I also never saw either of those two women run. Never. Not a scientific test group, I know. But still.

There are changes in how we perceive healthy eating. This morning, NPR had a report on whole fat milk, a real no-no to women of my generation. The naturopath that I work with recommends saturated fats. I have friends that are paleo eaters and those that swear by veganism. I once saw a Facebook post on paleoveganism…so here is the other question I am going to ponder: which is better for your heart, the diet of my grandmother or a specialty health diet determined by the latest nutritional advice?

And although I am going to ponder those two questions, I’m not going to answer them. Really, it is impossible. If you know about the scientific process, you know that there are just too many variables within humanity to say anything for sure about how to exercise or how to eat. But, this much I can say for sure, because the science is sound and the logic is pretty clear: nothing works well under pressure. (Not even pressure cookers. I remember my mom’s blowing its little spinning thingy off many times and put a hole right in our kitchen ceiling.)

If you really want to help your heart, take off the pressure. Whether that pressure comes from tight muscles surrounding it, overworking the heart muscle itself, poor circulation in the extremities, constant worry about diet, or unresolved stress in your life (watch this TED Talk for cool insight to stress). Any scientific experiment starts with a laboratory full of equipment. You need to understand how the basic set up works. Your body is your lab. Do you understand, really, how the equipment works? Although it far less complicated than understanding the role of cholesterol in your body (which a surprising number of people claim to know), the basic functioning of the human laboratory is pretty misunderstood.

I’m going to set up the experiment. I need the following items: blood, lymph, and electricity. I’ll put the blood in about a million test tubes and the lymph in the same amount test tubes. I need a way to get blood in and lymph out–the electricity will do nicely, trading one test tube of blood for one of lymph. I need to have good alignment of the test tubes, too. If I don’t set it up right, I’ll end up with too much of either blood or lymph in an area. The pressure in that area will increase. Test tubes will start to crash, maybe even break, spilling blood or lymph all over my lab. And then I’ll have to clean up the mess. The mess will resemble high blood pressure and inflammation. If there is breakage of the test tubes containing blood, the mess will be a problem of malnutrition, since the blood isn’t getting to where it needs to be. If a test tube containing lymph breaks, the mess will be more of a toxic problem, since lymph carries waste products. What matters in this experiment is how I moved the test tubes around. All of them, since any one of them can start to create havoc in my lab.

In yoga, we call the flow of blood, lymph, and electricity “prana.” In a human performance lab, the terms are more technical, but essentially the gist is this: you have to flow. All of you. No test tube is unnecessary and none are more important than the others.

So what is better, strength or stretching? Well, does all of your body move with ease while walking or standing? Do you have any tension in your body? That is an area of pressure. Blood is not going to flow well into a tight area or an underused one. Regarding diet, most likely in our society you are getting enough nutrition in your mouth, but your cells might still be starving. If you don’t move the nutrients around to all your parts, then the question of nutrition becomes moot. Can you move your little toe? No? Then even if you drank the best green drink this morning, your pinky toe is still starving. Besides your pinky toe, what else haven’t you moved lately? Anything that isn’t moving with ease is increasing the pressure gradient for your heart. And even if you do the hardest cardio workout ever, if you do it in the same position you spend the rest of your day in, you are just increasing the pressure on your heart muscle and not actually feeding the other muscles of your body. Crash.

What about clean diets? No matter how careful you are to remove toxins from your diet, cells are constantly metabolizing within your body and metabolism produces waste. The lymphatic system is responsible for removing waste and it works without a central beating heart, depending solely on the electricity of localized muscular movement. I repeat, no heart. The good news is that a large number of lymphatic drainage points are in your groin and armpit, so if you are extending your legs and arms regularly, there is no buildup of toxic waste. Oh. Wait. You sit a lot and then go to spinning classes, metabolizing a days worth of calories, but never fully extending your limbs behind you. The bad news is that a build up of lymph generally or locally (in the nodes) creates a toxic, acidic atmosphere which will alter cellular reproduction at that site. Crash and burn.

This is sort of a downer post. But I’m going to end it with happy news! To maintain heart health, cellular health, and overall functioning of your body, move in different ways throughout the day so that your test tubes are aligned and being moved in and out of each area of your lab, err, body. It really is easier than going to the gym for a kick-your-butt-training session. Or learning how to ferment your own ghee. Are you sitting? Stand up and stretch. Kneel for a while at your desk. Go out for a walk and focus on reaching back with your arms and legs–you are doing extensions and draining those lymph nodes of toxins! Want to improve your cardiovascular health? Move your toes. You can do that while you are sitting. You just need to take your shoes off. You don’t have to move harder, you just need to move more. In fact, moving harder might cause a crash in an area already under pressure.

All your test tubes are very important to your human lab. Notice if any areas are under pressure and avoid a crash simply by moving the blood in and lymph out. You provide the needed electricity just by moving your muscles. You don’t need a special app, an expensive gym membership, or the latest advice from the AHA. In fact, 1500 hundred words of this post could have been two: move more.

A Better Way

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Okay–first a confession. This is a reposted blog. I have been taking my meditation practice to a deeper level and wanted to write about that. But. I am still working on what is an incredibly personal journey and not ready to put it out into the world. Next posting, I promise. In the meantime a better way to stress reduction than the above instructions:

Want to make some one who is stressed out really blow a fuse? Tell them they need to learn how to meditate and calm down. Yet, when stress begins to affect health, isn’t this exactly what should be done? If you want a fun challenge, become a health educator and try to “help” someone in this situation:

Meet Joe and Jane Stressmore. Both have a lot of excess weight around their midsections. Joe has high blood pressure and borderline diabetes. Jane has chronic low back pain, problems with urinary incontinence, and diabetes. Neither has been able to lose weight, no matter what program they try. It all comes back and then some. Their doctor has them on several medications, which has helped alleviate some of their symptoms, but the side effects are problematic. Neither sleeps well, both are working full time, and there is no way they can exercise, eat well, and certainly not “slow down.”

Metabolic Syndrome is associated with chronic stress and the release of a the hormone cortisol. Stress hormones are helpful when the stress is physical and short lived, but when it is not, these hormones have a detrimental effect on our bodies, resulting in more imbalance, more stress, and more problems including disease symptoms like Joe and Jane are experiencing. Medicine doesn’t fix the underlying problem–although it does help keep it from becoming life threatening (hopefully).

Meditation is often recommended as an alternative approach to reduce chronic stress and the symptoms associated with it. Numerous scientific studies utilizing biofeedback techniques have tracked its effectiveness and the body/mind connection. Everyone enjoys the feeling of being rested and relaxed. Wellness and health practitioners (even doctors!) know that Joe and Jane would actually begin to FIX their health problems by reducing the release of cortisol through relaxation techniques and lifestyle changes.

Most yoga classes end by teaching a bit of deep relaxation and meditation. Many of my students like this part of class best. Aside from any reflection on my teaching abilities, I am always a bit taken aback by the fact that their favorite part of class is when we are doing nothing at all. Why go through an hour and a half of class when the best part is the last five minutes? Couldn’t we just do nothing at home? Why don’t we?

I think the answer is that we have no idea how. Life in the twenty first century doesn’t exactly encourage stillness. In today’s families, both parents usually work, children have full schedules with school and after-school activities, even our dogs have “play dates” so they can socialize, at least with other dogs, since the humans are too busy to play. Generally, any “down time” becomes an escape, via television or other distraction, rather than true meditation. Taking a moment to stop, breath, and be fully present just isn’t in the cards. And it will take something far more compelling than a doctor’s recommendation or a scientific study to convince us to even try.

Matthieu Ricard’s book, The Quantum and the Lotus compares the realities of physics and the mind. Just as subatomic particles exist between the spaces, our truest sense of ourselves is found between the spaces of our thoughts. If we never stop and find space, we don’t fully know who we are and what we might become. Joe and Jane are good people. Their health struggle is not who they are; and it is most likely not how they want their lives to be defined.

Here is the cool thing: in quantum physics, particles are not bound by constraints like time and space. Those little buggers break all the rules. That’s science, folks. If you think it’s bogus, get a PhD in physics (like Ricard) and test it yourself.

Here’s the other cool thing: we aren’t really bound by time and space, either. If you think that is bogus, become a Buddhist monk (like Ricard) and spend a few years experiencing it.

When we take–even a tiny bit–of time to be present “between the spaces” we step out of time and space. We learn to let go–even at tiny bit–of that which binds us. You probably know someone who defies what we think of as “rules:” the skinny coworker who eats like a horse, the neighbor with a sick wife who still helps his elderly parents mow their lawn, the couple who always participates in fundraisers for good causes and don’t seem to have that much money…I KNOW you know someone that fits into at least one of those categories.

Letting go of our expectations of the future and our delusions of our past creates the opportunity for breaking the rules that bind us and stress us out. Ricard calls it living in the freshness of this present moment. To me, that single phrase is more compelling than any stack of medical studies or advice from my doctor. I want to rewrite the rules that have brought me down and find my true destiny in this life. So do my yoga students, and I feel sure that Joe and Jane want it, too. Meditation begins with that desire. The next step is to breathe. Simple enough so far, right? The great news is that is the whole process. Be present and breathe. You can do it no matter where you are.

So rather than doing meditation because it is good for you, maybe do it because you are secretly the kind of person that likes to break the rules. See what happens! Put your mind to doing nothing at all and notice what gets accomplished! And remember, don’t do it ‘cause I told you to. Do it because your destiny should be defined not by what limits you, but rather by what liberates you.