Sore Hips and Shoulders! Getting up and down from the floor properly, and how yoga can help.

Hi there! This week, I want to tell you something cool I stumbled upon. I was getting out of the bathtub and had a moment of inspiration. Something about that blue bathroom must do something for my creative juices 😉 haha!

As I went to get up my hip just… popped! It was loud, and It does this occasionally. Sometimes – my knees and hips get a little sore too. I always feel better when I do my yoga so scratch that off the list, but I have begun to think about how I am moving during the day. Sometimes I think.. what the heck am  I doing that makes me so sore?

Are you noticing the way you move?  Have you ever considered that you might be causing strain day to day on your body in repetitive movements? It surely can be different from person to person but I encourage you to listen to your body.

So, over the last few weeks, I’ve been trying to focus on that, as I go about my day. Here’s what I noticed so far:

  1. I’m on my cell phone too much. I think that all the thumb typing is messing with my arm. I’m trying to figure out ways to still be a part of the conversation online – but also – not wreck my wrists! Does anyone else have this struggle? I’ve been playing with ways to still write and post without being glued and setting aside work hours. Much too easy to get sucked in to that little gadget.
  2. The way I sleep is a bit too… smushy. My shoulders get so stiff, and I have to balance them out all the time. I straight up – sleep on my arms. I’ve started sleeping on my back without a pillow (Think Savasana) and have surprisingly been a little less stiff.
  3.  The way I get in and out of things, or up and then back down is too rough and unintentional. I started to wonder – is there a good form to this? I was slowly noticing all the ways that my body snapped, popped, or felt just a bit of general discomfort. Ergonomics, per say every time I got in and out of something specifically. Here are a few examples:
    • Getting in and out of the car. I tend to have a graceful plop going on here. (I think this is common especially if you are shorter or taller than the average)
    • I crack when I climb in and out of the bed. (Short people things)
    • How you sit on the toilet (sitting, standing & twisting)
    • Getting down onto the floor, and then standing back up (Especially with pets or kidd-o’s)

So of course, like any normal human, I go to the internet and looked up “how to properly get on and off the floor” ….Because….. Google :). This is what I found. I am a super nerd and love to research  https://www.verywell.com/how-to-safely-get-up-and-down-from-the-floor-1230957

So pretty straightforward, it’s an article about how to get up and down off the floor.  BUT THEN when I looked at the photos I was like – wow, no wonder yoga helps people build balance & strength. It strengthens all the muscles in your body you use to get up and down if you practice in a balanced way. So, in conjunction with the link above (check it out!) Here are a list of some of the common yoga poses I noticed, that can help you build the muscles you need to get on and off of the floor.

  • Modified Cresent (Knee down) Strength in legs, core, arms and flexibility in shoulders and hips.
  • Lizard Pose – Flexibility in Hips, strength in legs, core and arms,
  • Table – Strenth in core, arms and legs
  • Runners Lunge – Builds Flexibility in hips and strength in legs and core
  • Modified Chattarunga – Strengthens Chest and Arms
  • Gate – Stretches Obliques

If you ever have any questions, or if anyone would be interested in having me demonstrate some of the poses and posting online, please feel free to comment or shoot me a message. Maybe that is something that I can take a video of from home to demonstrate. I’m looking into that type of thing, and would love to hear your ideas.

While I won’t be able to do everything, I am truly interested in what people want to hear! Always makes me a better teacher 🙂



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