Undulation of the Week, Whirlpool

After you’ve released the tightness in your spine with the beginning undulations and built strength with the intermediate ones, your body will be able to transfer movement from one vertebra to the next. Whirlpool, a mastery level undulation, feels delicious.

The Agony of De-Feet

How much do you know about the unsung heroes of your body, the ones that hold you up and keep you moving? Take this short quiz and equip yourself to treat your feet better.

How many bones are in each foot?
a. 12
b. 16
c. 22
d. 26

How many arches are in each foot?
a. 1
b. 2
c. 3
d. 4

Are shoes good for your feet?
a. Yes, wear shoes as often as possible
b. Yes, but only if you wear orthotics
c. No, stay barefoot as much as you can
d. The jury is out

Answers:
Each foot has 26 bones with the capacity for almost as much movement as the hand. Three arches create a pyramid in the foot that, when balanced, evenly support the entire weight of the body. This site has good diagrams of the bones and arches: http://www.yogaartandscience.com/pblog/files/apr-2007.php

Unfortunately, feet don’t get the opportunity to realize their full potential. We almost always walk on flat ground in shoes that prevent articulation of the bones. Some people do need to wear shoes and orthotics, but most of us would benefit from a regular barefoot walk on a forest path, rocky river bank, or grassy terrain.

“You Walk Wrong” claims Adam Sternbergh in New York Magazine. His insightful and funny article can be read here: http://nymag.com/health/features/46213/. On a similar note, I wrote an article years ago entitled “Your Feet are in a Straightjacket” http://www.anitahellerworker.com/articles_feet_in_a_straightjacket.htm

You don’t need to forgo shoes, just give your feet a little TLC and some variety. It will be good for your entire body.

Happy Dog, Undulation of the Week

This undulation meets the requirements listed in my article about coping with fatigue through exercise. Happy Dog is gentle, fun, and it feels good.

Fatigue and Exercise

Exercise can improve your mood and adds to your energy reserves. But if you are dealing with fatigue—either on a chronic basis or just for a day—how do you get enough energy to start exercising in the first place? And how do you keep yourself from depleting what little stamina you have?

First of all, don’t gamble all your get-up-and-go on one activity, even exercise. Always keep a bit of energy for yourself. Scale back your expectations of accomplishment, start small, and slowly build up over time.

Also, have fun. If exercise is drudgery, you have to use precious energy just to get started. But if you do something you love (swimming in the ocean, walking in the woods, undulating, dancing, etc.), you’ll be invigorated. The more you can do, the more you will want to do.

Focus on movements that feel good. Pain is an energy-zapper and signals that you are causing injury. On the other hand, exercise that is pleasurable will nourish your body and feed your spirit. As soon as activity starts to feel bad, stop and either modify what you’re doing to feel good again or call it a day.

I’ll be presenting at a workshop, entitled Coping with Fatigue through Exercise, sponsored by the Multiple Sclerosis Association of King County on Wednesday, June 4 from 6:30 to 8:30 pm at the North Bellevue Community Center (http://www.msakc.org/General/seminarsworkshops.htm). The keynote speaker is Ted Brown, MD, MHP, Head of Rehabilitative Medicine from at Evergreen Medical Center. (http://www.evergreenhealthcare.org/neurosciences/MSCenter/default.htm.) I’ll lead movements that make it easier to exercise.

Balance Scale, Undulation of the Week

This exercise can be built into your daily activities, at the gas pump or grocery store, in the shower, or while unloading the dishwasher. To loosen and strengthen your spine, create a wave that starts from the ground through your foot, leg, and SI joint.