11/06/2023: Move Your Spine in All Directions
Most of you know how much I love squats – in the photo, I’m adding one of my favorite accessories, the kettlebell.
A squat is a functional and useful movement, but the spine stays in one position as you do it. As you move through your exercise regimen – and your day as a mobile human – consider moving the spine in all the directions it can go. It’s a great antidote to sitting and stillness, and it keeps your spinal anatomy happy and healthy.
You don’t have to twist like I’m doing in the photo, just some gentle turning movement. And you can backbend standing or even sitting – I’m doing a cobra backbend on the floor. Other movements to make a part of your day are side bends and gentle forward folds.
The theme this Sunday in my yoga class at 2 The Top is Warrior 2. The spine is extended when you hold that pose – similar to in a squat – so we’ll work on moving the spine even as your legs stay in a wide Warrior 2 stance. We’ll also warm up and cool down with some cat/cow, which is a gentle hands-and-knees spinal movement.
Be kind to your spine, and hope to see you soon!
| Poses like Cobra and movements like lunges are easy exercises to incorporate into your practice. These movements can improve spinal mobility and help with tension in the back. |
11/14/2013: Keep Moving During The Holidays
Here we go again – the holiday season is upon us! So this is one in a series of newsletters I’ll send over the next few weeks about how to get in your physical activity and keep feeling great from now through the end of the year.
In the simplest terms, keep moving! Even just a few minutes at a time not only provides a cardiorespiratory boost, it makes for a nice de-stressing break. And if you can do it outside, that’s awesome, too.
This week’s video includes some of my favorite any-time movements, and you can use them for a warm-up to a fuller workout. Of course, you can consider scheduling your week so you get in a few longer workouts, and you might just be able to time them so your friends and family don’t miss you at all. Or, consider inviting them along for your workout. (Back when my daughter and her cousins were younger, Uncle Chip Camp was always a big hit!)
However long you can spend on yourself, it will probably make those times when you’re around others more enjoyable. And what if you don’t get in your workout for the day, or even miss a few days or a week? Don’t be hard on yourself – you know how to get back on track, and I’m here to help.
What are we doing this Sunday in 2 The Top yoga, you ask? We’ll play with how to use the whole yoga mat, and a bit of the floor beyond it. It’s Mobility Around the Mat at 9 am, and I’d love to see you there!
11/30/2023: Get Outside
The other day, I read an article in Runner’s World magazine by a woman who writes about how she has started noticing more of the finer details of her urban neighborhood as she runs. And then yesterday, I noticed at the top of the page of my weekly planner a suggestion to take my exercise outdoors. I’ve taken that advice, and now I’m passing it along to you.
Anna and I try to get out and around our neighborhood for a few walks per week. It’s a bit of exercise at our leisurely pace, and mainly it’s an opportunity to get ready for the day. We take the same route, a two-mile loop, almost every time.
Yesterday, I took a walk for myself, and I went on a different path. Normally, I don’t bring my phone with me, but this time I did so I could take a few pictures to show you what I observed (and what I might have overlooked on a typical day): a bush bursting with flowers, a pipe structure that looks like a sculpture, a hawk atop a light pole, and a carving on an old bridge I’ve crossed thousands of times.
(And why the picture of my feet? Because I think a lot about proper walking and running strides. If you’re interested, I can help you with that, too.) I used to be a semi-serious distance runner, but now my running is mainly in short bursts a couple times a week. And I take that outside whenever I can, to a secluded, shaded trail at a park near our house.
My point? Well, as I shared last week, fitting in your physical/mental fitness can be a challenge at this holiday time of year. When you get a chance, consider stepping outside and moving around for 15 minutes or so. And of course, I’d love to hear your feedback on how it makes you feel!
Fitness With Chip 