This week, I am in Washington, DC focusing on public policy surrounding sustainable food systems, and specifically, gardening. I’ve been lucky enough to be included in a visit to the White House Vegetable Garden, and will also visit the USDA’s Peoples Garden as well as giving a talk at the US Botanic Garden. Gardens and gardening; and talking about the former!
I’m a little behind on posting, but here’s a brief update.
* Back and neck continue to be vastly improved, thanks to Katy’s Rx movements and the Earth shoes.
Katy’s provided some activities for me to do while I’m traveling. No special equipment necessary…remember, your body is the best piece of gym equipment! To make it fun, though, Katy has made a circuit training that doesn’t require a gym! These four activities create one circuit. Repeat the circuit three times for great alignment, movement, stress relief, and sustainability while traveling…which is sometimes when you need it the most!
* Monster walk. Feet hip width apart, straight, walk to the left 10 steps (keep your knees straight. This is harder than it looks, btw, and will really blast those muscles on the outside of your hips and legs). If you want to make this more challenging, use an elastic workout band around your ankles. Now, do the same to the right. Repeat on both sides three times. You’ll be sweating, trust me.
* Lift and lower. Use your half dome if you have it (easily packable. You could also use a curb as long it’s not a busy street!). Turn the half dome over, so the flat side is facing up. Balance on it with one foot. Keep your knee straight. Now, keeping the other leg straight, lift and lower each foot. The trick is to mobilize your hip muscles to do this. Keep your shoulders relaxed. Do this for one minute on each foot. Your balance will improve greatly, and so will your strength.
* Piriformis stretch. Easy to do in an airport…I did it in both LAX and O’Hare today! Bend about halfway down (like you are sitting in a chair), with your butt against a wall. Knees are bent, feet straight and about hip width apart. Now, take your right leg and bend it across your left knee. Bend your back and make it like a table top…only your butt will be against the wall. Hold your right foot if you need, too, but better yet, let your arms hang down. The stretch is wonderful. Now switch sides. Sixty seconds on each side.
* Double calf stretch. Use your half dome, or a rolled up towel. Put your weight back on your heel, feet on the half dome or towel. Now, bend over, being sure to lift your tailbone. Let your arms hang down. You’re certain to feel this in the calves and hamstrings.
That’s it. I’ve done two circuits today, need to get a third in….
More later!
One Comment
Rose, I put up a picture of the piriformis stretch (#4 stretch) on my site. Good luck and have an excellent time!