Craig Constantine

Head ramping

Instead of letting your head dangle forward when you’ve logged on, put some strength in your swipe and use a little muscle in your upper back to hold your head and spine up.
~ Katy Bowman, from https://www.nutritiousmovement.com/what-your-phone-is-doing-to-your-body-and-how-to-fix-it/

Over in the Movers Mindset project, Bowman is someone who has long been on my to-talk-to list. Some day!

Until then, you’ll just have to read everything she writes. It’s terrific. Large amounts of actionable stuff around bare feet. This article is about what you are doing to yourself through your habitual phone use—uh, it’s horrific. But then, maybe if you were empowered with some knowledge, then you’d change? (I know that worked for me!)

Which spiral?

August 25, 2023

To this day, if I realize I’m in a downward spiral I bring my attention to my next decision. (“Realize” being the important word there. I am too often actually in a downward spiral without realizing it is so.) Left foot, or right foot next? Take a nap, or continue what I’m doing? What’s the smallest next thing I can do, which would be a positive? Maybe the best thing I can do is to simply cease everything and pause.

Bodies start to hurt when they aren’t moved enough, but also because when they are moved, some parts aren’t moving with ease. This then makes it harder to move enough, and our movements get more diminished, immobility and pain arises, and we think it’s all inevitable.
~ Katy Bowman from, https://www.nutritiousmovement.com/get-ready-to-rethink-your-position/

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I find it empowering to know that making small, simple decisions about movement can profoundly affect my overall health and mobility. I’m not taking Bowman’s word for it though (she does have lots of great things to say about movement) I’ve simply taken note of what happens. Sometimes (often?) the better, small choice is the slightly more difficult now option. As Jerzy Gregorek put it, “easy choices, hard life. Hard choices, easy life.” Choose wisely.

It’s the simple things

December 14, 2022

Every time I’ve had a low-back problem on the road, it was because I jumped right into a bend and twist activity (moving luggage, picking up a kid, once it was dragging a vacuum) without being mindful of the mechanical situation my body had just been through the last few hours. The body needs a transition zone—just a little time to remind it of all the other positions it might have forgotten it could assume after repeating a single shape or pattern for an extended period of time.
~ Katy Bowman from, https://www.nutritiousmovement.com/travel-well-do-this-for-your-low-back-once-you-arrive/

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In addition to some wonderful movements you’ll find therein, there’re endless movements you can find on your own. Movement to be found in a chair, or standing by a table, or with a lacrosse ball that you manipulate on the floor with your feet… Movement to be found hanging, or leaning, or endless inspiration in yoga and tai chi… There are so many ways you can move, but it seems to be too rare that people set aside time to experiment. “What if I laid on the floor and tried… ?” or “What if I took my shoes off…” “What if I stood on one leg while…” There are just so many things to try.

Take a seat

July 18, 2022

A simple way to start moving your body more is to swap your sedentary seat for “active sitting.” How much of your body’s work are you giving to the chair? If the back of the chair disappeared, what would happen? Would you collapse backwards? If yes, then the chair-back is doing the work of your core musculature. And obviously, if the bottom of a chair dropped out we’d fall straight down because the chair is also doing the work of the legs.
~ Katy Bowman from, https://www.nutritiousmovement.com/53-ways-to-take-a-seat/

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This is a terrific example of Bowman’s way of looking into human movement. A huge amount of what I do involves computers. Even though have all the various physical types of computer, sedentary is still sedentary. Short of abandoning my entire lifestyle, the best I can do is to change things frequently through my day and this delightful little article has “a few” variations.

Sedantarism

August 24, 2021

Right now, “sedentary culture” is part of the broader, overarching culture, but subcultures—including our individual culture—can also be sedentary. These sedentary subcultures end up reinforcing the overarching culture, so what can we do? I’m (obviously) interested in working on sedentarism at the broadest cultural level, but I recognize that the most immediate benefits can be found by changing our personal culture. I’ve made working on sedentarism at this level part of my work as well.
~ Katy Bowman from, https://www.nutritiousmovement.com/changing-a-sedentary-culture/

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Overall, the amount of activity [for Americans] has gone up slightly since the 1970s. The big issue is that our diet is killing us. Becoming more active alone isn’t enough—and Bowman’s take is nuanced, I’m not disagreeing with her article. But the first-order thing is diet. (I don’t mean “restriction” or “reduction” per se, I mean what specifically are you eating? That, “diet.”) That said, “eat better stuff” and “move around” is the prescription.

I’m reminded of, that room we all euphemistically call a living room: Would I call it my sedentary entertainment room, if I were honest? I realized that I should call it that, and so I rearranged the entire room, and got rid of the dedicated “tv” device. I still consume entertainment, but now it’s just one thing I can do in that room, rather than what the room is designed to be used for. We’ve done this, and continue to redo this occassionally, for every space inside and outside our home. For example: We don’t have a “second bedroom” nor “guest room”; We have [what we call] the “middle room”… and it’s got foam mats on the floor and random exercise, self-care, movement stuff… a finger-board over the door, a full-length mirror, a pull-up bar bolted into the ceiling, a chalk-board wall for tracking and notes… space for books. And the room also has a folding frame, air mattress, and bedding for the extremely rare guests who visit.

Frankly, there isn’t much in the way of “sedentary” left that I can trim out of my life. The vast majority of what I do is mental work. So I’m reading, writing and computing a lot. What’s left for me is to develop a healthy relationship to food. I get mental—over think, extreme thinking, stuck in my head… that sort of thing—and the way I’ve learned is the easiest escape is to run to entertainment. And to eat while being entertained. But, I’ve only learned that as being the easiest. There are a number of other things that also work to “fix” my thinking: Reading, writing, and physical activity can all work too. The hard part is changing my learned behavior. For me, it’s a matter of crafting my environment to encourage me to do things other than seek entertainment. (Learning to not mentally stress myself out would be even better, and I’m working on that too.)