How to learn and improve from injury/illness

We are sick and injured from time to time and it is a hidden gift in reminding us of our mortality and we learn to move with and around those areas and come out of the tunnel even stronger and in better neural and mental shape.

Examples:

The cement mixer: torso

Sit on your behind and have your legs together and your back straight in the air. Use your breath as tempo and rotate your legs in the air in small circles in one direction and then in the other. It may help to do circles with your arms as well.

The doorway into heaven: shoulders

Stand in front of a stout door-frame. Place your palms on the inside of the frame and do a standing push up as you press the arms outward.

Repeat the push up with the back of the palms and then with the sides of the hands and alter the angle to fit the tension needed.

Rope ladder: Legs and arms

Hold a looped rope in one hand straight overhead and place the bottom of the loop to hold the middle of the sole of the opposite leg. Press the leg downward as the arm and shoulder deliver resistance and reverse it on the way up. Keep your spine and head neutral to keep the work where you want it to be.

The exorcist: spine, back and leg tension balance

Lie on your back with your behind almost touching a wall and your legs straight but not locked resting on the wall. Inhale and roll your shoulders out as you raise your hips up and push your heels against the wall into a bridge that is wall supported. You can do this two legged or one leg at a time and even roll from this to your stomach. Keep your head from pressing to the ground and let your spine and hips decompress.

Undoing the damage of sitting

Our bodies were not meant for the position they are in during many working and resting hours. We are built to walk, run, squat and lie down but sitting for prolonged periods harms the dynamic structure of tension and strength throughout.

Here are four static holds that require no gear to undo this damage and help us naturally align the body upright.

  1. The wall triangle – Stand a step or a bit more away from a wall and form a triangle with the ground and the wall. Keep your body straight with the contact points with the ground are your heels and the contact point with the wall are your hands on the back of the head.
  2. The parallel – Place your elbows on your rib cage and place your fists or hands on the ground. Keep the body parallel to the ground and look forward and a bit up.
  3. The hip opener – Stand on one leg and open both hips so the toes point away from each other on the same line or aiming toward that. Raise your knee and place your palm on the outside of it and as you inhale, press further out to open the hip and alignment further.
  4. The crucifix press – Lean lightly on the wall or between two tree/columns and place your legs together and your arms to the sides as the name suggests. Inhale as it is a contraction and press your arms straight back to rise from the parallel and create a healthy tension alignment in the back and shoulders

Do these daily and they will help relieve the causes of your back pain and remember to avoid moving vehicles 🙂