HOMEWORK

“Calculate your sitting time”

How much time do YOU spend sitting each day? Use this calculator to get real about your sitting habits and why it matters. Standing desks are not necessarily the answer but they can help.  Read more here.

 

“13 ways to make your walk more nutritious”

And more interesting too ! Katy Bowman, MS, biomechanist and director of the Nutritious Movement Institute explains how your body requires not only a variety of dietary nutrients but also a variety of  mechanical ones. Read more here.

 

“To clench or not to clench (your butt), that is the question”

If you are gripping your glutes when simply queueing at the supermarket, or washing the dishes, or even when trying to walk down the street (which will also cause your legs to externally rotate giving you a duck waddle), you’ll need to replace it with things that get you back to your original supportive architecture. Find out how here with latest advice from Brooke Thomas, Rolfing Practitioner, Yoga Tune Up Teacher and Corrective Exercise Specialist as well as founder of the excellent website, Liberated Body.

 

“Easy, anytime moves to strengthen your feet and ankles”

Here’s a foot care routine developed by Katy Bowman, MS, biomechanist and director of the Restorative Exercise Institute that you can easily do at home.  It’s recommended to do this 15-minute routine barefoot every day (or as often as possible) for best results. Do all the movements in a row, or do them separately (in any order) throughout the day whenever you can squeeze them in. There’s no excuse really !

 

“Fascia – a body part you never knew you had could be making you miserable”

While bodywork specialists have been passionate about fascia for decades,  it took new research on how fascia and muscles work together (some of it presented at the first international fascia research conference at Harvard in 2007) to get different health professionals — from orthopaedists to GPs and pain experts to personal trainers — to catch on. Read more here.

 

“Why you shouldn’t grip your core – Part 1 and part 2”

Here’s a great visual overview on breathing and how your breathing affects the placement of your internal organs; for good and bad. Eric Franklin of the Franklin Method does the explanation here for Part 1 and here for Part 2.

 

“Sitting is fine – just not on a chair !”

You’re probably heard the phrase that “sitting is the new smoking” in terms of the harm prolonged sitting can have on your health. It turns out that’s not quite true. Sitting is fine – as long as it’s on the ground or as close to it as possible. Check out the basic floor-sitting poses you should be aspiring to do (pillows and props are allowed; as are multiple changes of posture!) as explained by Peter Derycke. Read more here.

 

“Stretching doesn’t work (the way you think it does)”

Does stretching make you more flexible ? It turns out that might not be the case. But it might be the case. It all depends on how you do it. Let Brooke Thomas (Rolfer, Yoga expert and Restorative Exercise Specialist) explain. Read more here.

 

“This year, exercise less”

Before you resolve to exercise more this year, read this article here. Katy Bowman, a renowned biomechanics expert and founder of the Restorative Exercise Institute, explains the difference between exercise and movement and why it’s important to our health to understand the difference.

 

“Are you a Rib Thruster ?”

Katy Bowman, a renowned biomechanics expert and founder of the Restorative Exercise Institute, explains in this article here how many people try to “hide” their thoracic kyphosis (forward slouch) by pulling their shoulders back causing their ribs to thrust forward and shearing the vertebrae in the upper mid back as a result. Ouch !

 

“Fascia – what is it ?”

In this very short clip here from German television, Dr. Robert Schleip,  one of the leading figures in the new field of fascia research, and from the University of Ulm, shows what fascia looks like and talks about it’s relevance in terms of our bodies’ structural integration, hydration and sensory perception. (2.5 minutes).

 

“Replacing Shoulder Tension with Shoulder Support”
Mary Bond, author of ‘The New Rules of Posture’, helps you understand the interrelated habits that underlie poor posture. Click here to view simple shoulder exercises for healthy posture. Once these exercises are learned, they can be incorporated into the activities of daily living e.g. while brushing your teeth, driving, typing, walking, etc. In time your brain learns to prefer the new sensation in your shoulders because it’s more powerful and efficient. (9 minutes)

 

“On Back Health”
University of Waterloo kinesiology professor, Dr. Stuart McGill, is one of the world’s foremost experts on spine biomechanics. Here, he discusses several pervasive myths about back injury, exercise, proper lifting, and strengthening the core. Plenty of exercise and movement demonstrations teach you better ways to keep your back healthy for a lifetime. (4 minutes)