Ginger Daniels Movement Specialist
I have been getting asked by my clients this question lately, "How do I make the bed without tweaking my back?" SO, I decided to share a couple of #tips that will illustrate just that.
When you start to make your bed, make sure that you are standing parallel with your entire body facing one side of the bed. NUMBER 2: As you grab that top sheet, be aware of your body. You want to turn and pivot your foot, knee and hip to face the direction where you first grab the sheet and then pivot the opposite way to pull the sheet and tuck it in. REMEMBER, engage your abs, think of your belly button as a zipper and pull it up and in towards your ribcage as you execute this movement. If your bed is lower to the ground, bend your knees a bit and continue engaging your core as you tuck that sheet in. You do NOT want to hinge at the waist without engaging your abs and bending your knees as this will definitely pull on your lower back muscles. NUMBER 3: When you walk around to the other side of the bed, make sure that you pivot the same way on that side as well...foot, knee and hip in alignment. When you grab your duvet or comforter, make sure that you are still pivoting and engaging your core. NUMBER 4: Try it with a breath as well, exhaling as you finish the pull and tuck movement. Every time you turn your body to grab a pillow or anything else, make sure that you do the same pivot from foot to knee to hip. This will prohibit you from rotating a spine that MAY have a weak core and cause back pain. FINALLY: As you are finished with the task of the bed, face the bed from one side and do a little stretch for your spine, first flattening then curling your spine, as a pseudo cat/cow pose. AND if you are so inclined, Make a plank pose on the side of the bed and perform push ups or hold a plank. Now look at that! You have warmed your body up AND engaged your core muscles before you even began your day! FANTASTIC!
See the video below to get an even better idea and happy bed making.
THE SIMPLEST TASKS CAN FEEL DIFFICULT IF YOU ARE NOT INHABITING YOUR BODY, AND THE BEST WAY TO INHABIT IT IS TO BE AWARE OF EVERY BODY PART. WHICH WAY IS YOUR BODY FACING? ARE YOU FAVORING ONE SIDE TO THE OTHER? ARE YOU BREATHING? THOSE 3 QUESTIONS CAN HELP YOU FEEL GOOD IN YOUR BODY, AND FEELING GOOD IN YOUR BODY FEELS GOOD TO THE SOUL.
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