Plan to Be Strong

"The best bone-building and weight-bearing exercise is walking." - Katy Bowman

How strong do you have to be?

In a recent study, volunteers were asked to sit down on the floor and then get up using the least amount of support from hands, knees and other body parts.

They could score five points if they could sit down without touching their knees, legs, hands, or arms on the floor and another five points if they could get back up unaided. They lost a point for each body part that was leaned on while getting down or up.

The researchers followed 2,002 adults, ages 51 to 80, for an average of 6.3 years. During the course of the study 159 of the volunteers died, with the majority of the deaths in the group that had the most trouble getting up and down (!).

Three years ago, I scored 7. That shocked me. Even though I was recovering from a broken leg, and I wasn't even 60 years old, I thought I was stronger. That's when I began my journey with Restorative Exercise.

Now I get down to the floor and back up many times a day as part of my regular routine. I've gained better balance, tons of strength and most of all, moving through life is much easier.

Want some of that ease for yourself? I'm offering an additional $10 off my Monthly Package (1 individual session plus 4 classes) to current subscribers only for the rest of the year. Use CODE RE2018 when you book using this link.

Are you strong enough to carry your groceries home? To pick up your grandkids without putting your back out? To plant a winter garden? Hike, run or paddle faster or longer? To stop falling? How strong do you want to be? Start taking the small steps now to enjoy the results you want, sooner than you expected. Try Restorative Exercise before the end of the year.

Last workshop of 2018! Jump start your movement project with a 2-hour Restore Your Feet workshop on Saturday, December 8th from 2:30-4:30pm at Center of Movement in Grass Valley. Space is limited, so register today.

How To Move More

Don't just sit there during your holiday or vacation flights.

Airplane seating is a ridiculously tight squeeze. What to do? Take as many of your joints through as much of their range of motion as possible. Here are a few subtle and not-so-subtle movement suggestions.

Alternate tapping toes and heels to floor (flex and extend ankles) to support circulation (especially on longer flights).

Swipe knees from side to side (try not to bump into your seat mate!) Do it slow, fast and hold legs to one side then the other.

Why should the seat dictate the shape of your spine? Untuck your pelvis and restore the natural, neutral curve of your low back. Easy does it. Don't slouch back into the seat. Aim for vertical alignment of your pubic and hip bones.

If you're short like me, you might have room for a Figure 4 stretch. Cross lower leg over knee (as in photo) and keep pelvis neutral (untuck).

Press palms into the seat back while rotating the shoulder. Point your elbow pit toward the flight attendant call button above you as you rotate shoulder externally. Create an L shape with thumb and index fingers. (See photo).

Interlace your hands and press palms forward while pointing thumbs downward.

Look left and right, up and down while lengthening the back of your neck and bringing chin down and toward your spine.

What ways have you found to move during a flight? Where were you going?

Restorative Exercise class + new classes in 2019

Thursdays noon-1pm
Center of Movement, 107 W. Main Street, Grass Valley
$15

Class is ON through the holidays! Get a jump start on New Year's resolutions with a weekly hour of exercises guaranteed to move you in new ways. This class is designed for every body.

I'll soon be announcing additional class times and days for 2019. If your group, school or workplace is interested in starting a regular class or special series, let's talk!

Want to be really strong?

Katy Bowman hosts her 5th Annual Exercise Event, a month full of daily exercises as a way of inspiring people to move more in their daily lives. If you like learning online, I recommend following along on Instagram or her website. Here's a link to previous events. Follow Katy on Instagram here: @nutritiousmovement.

Restorative Exercise for every body.

Your Movement Project is body positive. Come as you are, with your own movement goals. RE is not a fitness program, not a weight-loss plan. I teach movement and alignment that can restore your body to better function as you learn and practice.

Along the way, you'll find a community of people who want to move more and better. Just like you do.

Know someone who would like to know about Your Movement Project? Please forward this email. Word of mouth is the best way to build this community.

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