Consider a single car tire that’s out of alignment –this makes the tread wear down quicker. The car becomes less efficient and takes more energy to move. We can do the same thing to our bodies when our movement habits are less than ideal.
The good news? Small improvements to how we walk, stand, reach, etc. – automatically strengthen physical resilience and can have powerful and positive long-term results. The body is smarter than we often give it credit for – with the right steps, challenge and practice, the body will adapt to a better way of moving. And it doesn’t take long to change; if
you start by being aware of what you do, you’ll soon build the focus and concentration to refine your everyday movements.
For example, take getting up and down from a chair…
(something the average person does 45 times a day)
Ask yourself these questions:
✓ Are you as agile getting up/down from the couch as you were 10 or 20 years ago?
✓ Do you sometimes have to use your hands to help you get up or down?
✓ Ever have any problems with your knees or back?
What is your true leg strength? Find out with this simple “Sit to Stand” check-up:
1. Sit toward the edge of a standard-height chair – about 17 inches from the floor
2. Start a timer, or have a friend help
3. Cross arms against chest
4. Stand up and sit back down, as quickly as you can, 5 times
If you completed this movement in 15 seconds or less, congratulations!
If not, studies demonstrate you’re at risk for a fall; those weaker leg muscles are your balance muscles too!
What’s the most direct way to get your strength back? Do the same movement, but do it properly to safeguard against knee or back joint problems.
Learning better movement habits is similar to learning a better tennis swing: it requires focus, practice of individual steps and progressing slowly.
Practice the following steps:
Our muscles, even when gaining strength, need to protect the joints that are holding our body weight; if there is any strain or discomfort– STOP.
Getting up/down from a chair:
1) Move toward the edge of a slightly higher chair (18-20 inches); be sure your hips are higher than your knees
Sit tall, chest upright but relaxed, eyes focused straight ahead
2) Position feet apart, back as far as possible so heels still touch the floor
Knees should be wider than feet; if needed, turn feet slightly outward
3) Place your hands on chair seat or arm rests, if needed
4) Bend forward, leading from the chest [IMPORTANT]
Trunk motion glides forward
Bottom lifts off, THEN straighten up!
5) Reverse the motion; make sure knees relax apart, when bending
Make the movement smooth and continuous: 2 seconds to stand, 2 seconds. to sit
6) Finally, begin building leg power
Start with 3-5 reps, 3 to 5 times/day for 1 week
Then increase by 1 rep each day until you reach a goal of 10 reps
Your body gravitates toward the easiest and most efficient movement – once you gain adequate skill and strength, you’ll automatically default to this habit.
This movement skill automatically improves the health of your back and knees, eliminating further stress to those joints. If you choose, further training steps will give you the leg power to get off the couch without using your hands, the way you used to! AND you’ll automatically improve your balance!
To find out more about SmartBody, join a Zoom class for free!
You can also schedule an interactive talk at your community center with SmartBody’s founder, Sharon Duffey, PT, FCP, Physical Improvement & Pain Relief Expert.
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