Walking. Seems so innocuous, no? Notice how you walk throughout your day. Feet, arm swing, spine, hips/pelvis, breathing. The whole nine yards.
Here I first demonstrate the gait I see frequently, in women AND men. Lumbar (lower) spine rotates, thoracic (mid-upper back) spine stays still, arms going bananas in an attempt to create forward propulsion.
What we would like to see is some lovely cross body rotation (second demo), with shoulder rotating towards opposite hip as you step forward. A nice, relaxed, fluid motion. Of course, this can take some work to achieve, not the least of which is midback mobility (see my post on this from last August/September). But, in the meantime just notice what you feel and see. This is just a fun little test to see where you are at right now.
One of the things I see most often in women experiencing prolapse and diastasis recti is this lack of cross body rotation and general stiffness. And walking is the quickest way to spy this deficit. Complaints of low back pain are also often accompanied by the stiff upper body and overly-mobile lumbar spine.
The last part is a fun drill to do throughout the day to encourage more rotation. Exaggerate the rotation, and wiggle! Shake those sillies out!
Runner, lifter of children, PTA, CPT, PCES, pelvic health zealot