Often clients tell me their backs can feel tight, stiff, or achy after walking more than usual, and they want to know what to do about it! My (not so) secret to easing the backache that comes with long walks is the 10 second squat sit.
The squat sit unloads your spine and gives the glute and back muscles a gentle stretch. Upon standing, your glute and core muscles concentrically contract, readying them for another walk about.
And think about it: If you were a hunter/gatherer, you'd probably drop down into a squat once or twice a day when nature called. Now it's NOT always good to look to the past to make health choices for today. (please keep your vaccines up to date!) But our evolutionary history of walking proves to still be a healthful choice for modern humans today, and I believe the 10 second squat sit is another human movement best done daily, even though there are plenty of chairs around.
If you have tight ankles and hips, you might need to hold on to something in front of you. Or, go for the "I'm tying my shoe" squat with one heel down at a time. Those with uneven knee flexion ranges may fair better with a few cat/cows while on all fours.
According to a piece on NPR’s morning edition called Words Matter When Talking About Pain with Your Doctor, physicians are moving away from using the simple zero to ten pain scale to gauge a patient’s current state of pain.
Doctors have found that routinely asking patients to use words to describe both pain levels and their challenges allows for more context and patient engagement, leading to more effective treatment plans and better results.
I believe the same is true when working with your Pilates or movement instructor. That’s why I ask my clients so many questions before, during, and after our sessions!
Your answers help me make programming decisions on what today’s lesson should entail and the best approach.
And, just as importantly, my Q & A helps to increase your “attention muscle.” Your ability to notice and express what you feel and our subsequent conversation can help you to discern and differentiate those sensations. These important body-awareness skills empower you to work with your body, instead of against it.