Core Health, Pelvic Health, Pictures of Exercises, Postpartum, Pregnancy

Diastasis Recti FAQ’s

1. What is Diastasis Recti, and how do I know if I have it?  Diastasis Recti is when the two halves of your Rectus Abdominis (6-pack muscle) separate beyond the natural amount.  It is natural to have a  small space between the two halves.  (Most experts consider a gap of 1 finger width or less to be normal, and a gap of 2 fingers or more (about 25mm or 1in) to be Diastasis Recti.)  It’s also natural for this space to become wider during pregnancy as the muscles and connective tissue stretch.  It will be hard for you to tell if your  muscles have spread a “natural pregnancy amount” or a “wider-than-natural pregnancy amount”. For this reason, I don’t recommend that you check yourself for DR when you are pregnant.  There will be a gap, and it will freak you out unnecessarily.

DR is not a disease; it is a symptom of excessive intra-abdominal pressure, muscle tension and weakness, misalignment, and a core that is not functioning well. There are already so many good articles out there covering this question…why reinvent the wheel, right?  For a full explanation of what it is and how to check for it, read this article from Mutu System’s Wendy Powell.

2. How do I heal it?  Can I close the gap? Diastasis Recti is best healed by addressing your whole body alignment and changing the way you move in everyday life.  I know that sounds like a HUGE undertaking (and it is), but there are some simple things you can do right now to bring profound changes. Start with these 5 Steps to a Stronger Core.  It takes time to rehabilitate your core. Be very wary of people or programs that claim to have a “quick fix” or guarantee certain results….like this program that got a lot of press recently. You can read a GREAT response to this article here. (Seriously, it’s really good and it articulates my thoughts exactly.)  It’s important to know that the gap might not necessarily close all the way, and that is ok. You can still have a strong and functional core with a small gap.  In addition to changing the way you move and moving more, you can try exercises specifically designed to release tension in the trunk and help you reconnect with these muscles.

3. What core exercises are safe to do? I work with a lot of women who have DR and want to restore their core function, but they’re scared to do any type of core exercise because they’ve heard traditional core work, like crunches, can worsen their condition (and it can).  Imagine squeezing a balloon. The displaced air has to go somewhere, and the increased pressure would cause the balloon to bulge.  The same thing happens in your abdominal and pelvic cavities. Many abdominal exercises increase the intra-abdominal pressure, which pushes the contents of the belly forward and/or down.  It’s pushing forward against the connective tissue that is already compromised or down on your pelvic floor, which is especially problematic if you are already experiencing incontinence or pelvic organ prolapse. There are a lot of core exercises that are safe, but they might not look like the core exercises you are used to.   Here are a few you can try as a safe and gentle way to start reconnecting with your abdominal muscles.  These can also be done during pregnancy!

Spinal Twist: Sit on your sitz bones, relax the ribs down. Slowly twist without jutting the ribs forward/up. <–RIBS DOWN IS VERY IMPORTANT! Hold for 1 min, feel the rib cage expand as you take deep breaths. Repeat on the other side.

 

Belly Release: On hands and knees, let the belly and pelvis relax allowing the tailbone to tip up towards the ceiling. Let the belly relax all the way, dropping as close to the floor as possible. Notice any tendency to lift/suck it back up. TVA (Transverse Abdominal Muscle) Activation: From here, take a deep breath. Imagine your belly filling with air and dropping closer to the floor. Exhale through the mouth as if you are blowing out candles. As you exhale, feel the belly draw up away from the floor. Repeat several times. Don’t move the spine or tuck the pelvis! Use this to help release abdominal tension and retrain the muscles.

 

Supermom: Start from the belly release position. Let the pelvis untuck, and keep the ribs lifted up away from the floor. Practice lifting one arm at a time, one leg at a time, and opposite arm/leg together. The spine should remain still as you move.  Feel your abdominal muscles turn on automatically as you move your limbs. Repeat 10x/side to build strength and train the core to engage reflexively.

 

4. What else can I do?

Back Pain, Habits, Pelvic Health, Pictures of Exercises

How I Made it Through a Move Without Back Pain

We recently moved to Nashville, and although this move was considerably easier than our last one, it still takes a toll. For most people moving and back pain go together. We’ve all been there: I think I can move that couch by myself….this box isn’t THAT heavy….I don’t need help…. Usually what follows next is a back spasm (and maybe some cursing) followed by days/weeks of pain.  Even if you get off lucky and only have some mild soreness, it’s both uncomfortable and avoidable. Here’s how I got through the move without the typical back pain:

1) I used my HIPS.  You’ve heard “lift with your legs, not with your back”, right?  I’d like to revise that saying to “lift with your hips, not with your back”.  I think a lot of people get into trouble when they THINK they are using their legs because their knees are bent.  It’s true, some of the leg muscles are working when the knees are bent, but the position of the pelvis determines whether the big muscles on the back of the leg (gluts & hamstrings) can work here. The position of the pelvis also effects what is happening in our back (because they are attached).  When our hips are tight, we tend to over use and abuse our spine and/or knees when bending over to pick something up.  The pelvis will tuck, the low back will go into flexion (round) and the knees will move forward. In addition to being a vulnerable position for the spine and hard on the knees, it prevents a person from being able to effectively use the gluts and hamstrings to do the heavy lifting.  A person who lifts like this might use some leg muscle but will also use their back:

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Try this instead: Bend down like you are going to pick somethings up. Now, do it again, and pretend like you are squatting. Untuck your pelvis and back your butt WAY up until shins are vertical. This allows you to use the gluts and hamstrings (hips!) as well as save your back when you lift:

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Now, you might be thinking “I don’t think I can get into that position, much less lift a box in that position.”  Can you see how my knees are coming forward in the picture on the left? I can’t quite make it all the way to the ground with vertical shins, so I allow them to come forward, then on the way up, back my pelvis up as soon as possible, so I can use my hips to do the work. You might also notice that my pelvis is a little bit tucked.  It’s not perfect, but it’s still enough to keep me from the full on back spasms of my past.  I’ve been working on building the strength and mobility to be able to do this for years, and I still have a ways to go.  It takes time. You’ll find some hip opening and squatting homework at the bottom of the page to help you get there.

2) I paid attention to my body’s warning signs and asked for help.  What are the warning signs? I’m so glad you asked. All of these are signals that you are not strong enough to do what you are attempting to do.  Stop and ask for help if you:

  • Have to hold your breath, bear down, valsalva
  • Leak urine (Yes, it’s common. No, it’s not ok.)
  • Feel any downward pressure, straining or bulging in your pelivc floor or abdomen
  • Experience back or pelvic pain (during or after)

By the way, if you experience these signs during a workout, the same guidelines apply.  It’s your body’s way of telling you that you are not ready to do that particular activity. Continuing to do an activity that causes theses things to happen can make back, pelvic floor and core issues worse.  There are steps you can take to gradually build strength without compromising spinal health or core/pelvic floor function. (See the suggestions below.)

3) I relaxed & released my psoas. If you try your best, but still have some pain at the end of the day, try these psoas releases. The psoas is a muscle that attaches on the spine (T12 & all lumbar vertebrae), goes through the abdomen, and attaches on the femur (thigh bone). It is often a culprit in low back and pelvic pain. During this move, some days I had mild soreness/stiffness in my back, but when I did these two releases, it was gone the next day instead of lingering or becoming worse.  Notice I’m calling them RELEASES not EXERCISES. This is because all you have to do here is relax and let the tension release. There is nothing to do or force. If you want more, my colleague Susan demonstrates more psoas exercises on her blog.

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Bolster up the head and shoulders and let the ribs and spine relax towards the floor. Make sure the bolster isn’t under the ribs, pushing them up towards the ceiling. Breathe here for 5 min.
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Place a block under the pelvis (not the low back) and let the pelvis and spine relax towards the floor. Breathe here for 5 min.

 

Here are some ways to start gaining the strength and mobility you need to prevent injury:

  • Get started at home with this easy series.
  • Try an Alignment Snack (20-30 min online class). I like “All Around the Thighs” and “Frankie Says, Relax the Posas” for stretching all the muscles around the hips and addressing the psoas.
  • Join me for Aligned & Fit on Mondays at 8:30 (starting 9/14) at Blooma Nashville Yoga. This class focuses on building functional strength– the kind of strength you need to do daily life.  Play with your kids, lift heavy boxes, climb stairs, chase your dog, carry babies…. without peeing your pants or ending up in pain!

PS- This isn’t just for moving! Apply these principles to any heavy lifting or repetitive bending down you might do– lifting your kids, cleaning the house, lifting weights, loading the dishwasher, etc. to use your hips and save your back.

Neck & Shoulders, Pictures of Exercises

Movement Breaks for the Office (part 2)

Here is another series that can easily be done at work with no equipment.  These exercises are all meant to reduce the upper body tension that comes with computer/office work. Alternate this upper body series with the lower body exercises from Part 1 to hit the whole body!

1) Head Ramping: Instead of the “forward head” position that creates compression of the cervical spine, gently slide the head back. Pay attention to your head position when you are looking at the computer screen and driving. Ramp the head as often as you remember.

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2) Head Hang: Let the chin drop towards the chest to lengthen the back of the neck. Relieving tension in the neck improves circulation to the brain which can reduce headaches and brain fog. Hold for 1 minute, repeat several times a day.

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3) Hand Stretching: Do you have “claw hands” from computer work? This tension in your hands may seem insignificant, but it can lead to things like carpal tunnel syndrome and osteoarthritis. With your palm face up and your elbow by your side, stretch each finger towards the floor.

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4) Thoracic Stretch: Place your hands on a wall, roll the elbows in towards each other so the elbow “pits” point up towards the ceiling and elbows point towards the floor. Drop the chest towards the floor as you hinge forward from the hips.  (If you have learned about rib position, try to pull the ribs “up” instead of letting them slide towards the floor.) Hold for 1 minute.

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5) Standing Crescent Stretch: Stand with your feet a few inches from the wall and your gluts against the wall. Keep the ribs down while you lift the arms over head. Arch your body towards the right, breathing into the right side of the rib cage. Hold for 1 min and repeat on the other side.

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Want more for the shoulders? Try an Alignment Snack (20 min online classes) on your lunch break. For upper body work, I love these: Everybody Needs a Little Shoulder Bolster, Rhomboid Madness, Can’t Get Enough of Shoulders & A Real Pain in the Neck.

I also recommend Katy Bowman’s book, Don’t Just Sit There. It’s a comprehensive guide to sitting less and moving more, without compromising your productivity.

Back Pain, Pelvic Health, Pictures of Exercises, Sitting

Movement Breaks for the Office (part 1)


By now you’ve heard about the benefits of sitting less a time or two. Maybe you’ve created a standing desk or experimented with sitting on the floor in a variety of positions. Changing you position throughout the day (rather than sitting in one position ALL day) has improved your health in countless ways. Well done!

Here is series to help relieve the lower body tension caused by excessive sitting. These exercises can easily be done at the work– no need to change clothes, get all sweaty, or buy special equipment! The tension in the legs and hips can cause back/hip/leg pain, incontinence, prostate inflammation, pelvic pain, sciatica, poor circulation, muscle weakness and countless other ailments. For best results, do these at least 2-3 times during the day.  It is best to do these exercises barefoot or in socks, as wearing shoes will interfere and make the exercise less effective.  You can also combine these exercises with short walks around your office (or even outside of your building) every time you need to make a phone call. Even if it’s just for 5-10 minutes, moving instead of being stationary improves circulation and glucose regulation. Some say that sitting for too long increases your risk for developing type 2 diabetes by 91% even if you exercise regularly! 

1) Double Calf Stretch: This is a great way to work on untucking the pelvis and stretch the calves and hamstrings. Roll up a towel or yoga mat. Place the balls of both feet on the towel with the heels on the floor. Place your hands on a chair and bend forward from the hips. Your feet should be pointing straight ahead. Let your hips back up so that there is more weight in your heels. Lift the tailbone up towards the ceiling without bending your knees.IMG_2484

2) #4 Stretch: This stretches the piriformis and is great for those suffering from sciatica. It can be done any time you are sitting or standing.

Seated: Sit on your “sitz bones” the edge of your seat. Cross your left ankle over your right knee without letting your pelvis tuck. Relax the left knee towards the floor without letting your pelvis shift to the side

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Standing: Stand on your right leg and cross the left ankle over the right knee. Bend the right knee like you are sitting in a chair (like a 1 leg squat). Lift the tailbone towards the ceiling as you back the hips up. Hold onto a chair or wall for balance.

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3) Wide Leg Wall Glide: To stretch the inner thighs, stand with your legs wide and feet about 6 inches from a wall. Hinge forward from the hips, tailbone to the ceiling. Then glide the pelvis right to leg along the wall. Keep your gluts against the wall and the knees straight (relax the quads if you can). The hands can rest on a chair for support. This can be done without a wall as well.

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4) Pelvic List: Stand with the right foot on a step, phone book or block. Line up the outside edge of your foot with the edge of the step to straighten the foot. Slowly lower the left foot towards the ground (without bending the knee) and bring it back up using the muscles of the standing leg (not the muscles of the low back or waist). This exercise strengthens the muscles on the outside of the hip.

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5) Door Knob Squats: These are a great way to simultaneously stretch and strengthen the gluts and hamstrings. The strength and mobility required to squat is essential for pelvic floor, hip and low back health. As you bend your knees, back up your hips as far as you can, untuck the pelvis and lift the tailbone. Keep the knees over the ankles (vertical shins) to both protect the knees and help you use your gluts and hamstrings. Holding onto a door knob will help you back your pelvis up.

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For more “at work” exercises to address computer claw hands and shoulder tension, see Part 2.

I recommend Katy Bowman’s book, Don’t Just Sit There. It’s a comprehensive guide to sitting less and moving more, without compromising your productivity.  Another good resource is this list of ways to create a more active workstation.

Back Pain, Breast Health, Lymph, Neck & Shoulders, Pictures of Exercises, Spinal Health

10 Minutes to Tension & Pain Free Shoulders

You are going to love this! These are some of my favorite exercises for relieving shoulder and upper back tension that accumulates during the day. We do so many things with our arms: computer work, driving, studying, carrying babies, breastfeeding, yard work…. add misalignment, old injuries, weak muscles and stress to the mix and you have a recipe for serious discomfort.  If you experience shoulder & upper back pain and/or tension, you will love this routine. It only takes 10 minutes and you’ll feel great! (See additional resources at the bottom of this post as well.)

Minute 1: Rhomboid Push Up

The rhomboids are muscles on your upper back that connect the spine Muscles_rhomboïdesand the scapula (shoulder blades). When you have the habit of retracting your scapula (retraction=pulling the shoulders back like you are squeezing something between the shoulder blades) these muscles get tight and weak. I know that this position is often taught as “good posture”, but it is not good alignment. (Read about posture vs. alignment.)  When you retract your scapula it looks good, but holding this position habitually is sabotaging your shoulder girdle and spinal health. These muscles help hold the spine upright, and when they are tight and weak, they can’t do their job, resulting in hyperkyphosis.

To restore the length of these muscles, try this. Start on your hands and knees. Roll the elbows in towards eachother so that the elbow points back towards your thighs and the elbow “pit” faces the same direction as your middle finger (see picture). Keep a slight bend in the elbow to keep from hyper extending.

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Let the chest drop towards the floor and feel the scapula come together (retraction) WITHOUT BENDING YOUR ELBOWS ANYMORE THAN THEY ALREADY ARE. Then press the hands into the floor and push the shoulders blades wide (protraction). Keep the pelvis untucked.  This is a VERY difficult motion to learn, so it may take some time to master.  WATCH THIS VIDEO of my friend Susan demonstrating the rhomboid push up.

Minute 2: Floor Angels

First bolster you head and shoulders with some pillows or folded blankets. To stretch the chest and shoulders, move the arms slowly overhead like you are making a snow angel.  Rotate the arms so that your palms face up towards the ceiling and your thumbs are closer to the floor than the pinkies.  The hand will start out touching the floor, but will lift away from the floor as you move the arm overhead.

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Keep the ribs relaxed down. Try not to let them pop up towards the ceiling like this:

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Minutes 3-5: Tennis Ball “Reverse” Rhomboid Push Up

I got this AWESOME move from Jill Miller of Yoga Tune Up. Take two tennis balls or balls of similar size & density (I’m using yoga tune up balls here) and put them in a sock. Tie a knot in the sock to keep the balls in place. Lay on your back with the balls underneath your upper back, one on either side of the spine. Start at the top of your scapula.

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Reach your arms up to the ceiling feeling the scapula spread wide, them relax and let them fall towards the floor. It’s the same motion as the rhomboid push up, just upside down. Do this for 1 minute, moving slowly. Then roll the balls down an inch or two, and repeat this motion for 1 minute. Repeat this process one more time. (We are doing 3 different positions here, but you can always do more.)

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If you want more pressure, you can experiment with pressing your feet into the floor to  lift your pelvis up into a small bridge.

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Minutes 6-8: Tennis Ball Floor Angels

Move the balls back up to the first spot they were in (on either side of the spine near the top of the scapula). Repeat the same “snow angel” motion with your arms that you did in the Floor Angels for 1 minute. Roll the balls down an inch or two and repeat 1 minute. Roll the balls down again and repeat.

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If you love this stuff as much as I do, you will want to check out Jill Miller’s new book The Roll Model. My husband gave it to me for Christmas this year, and I’m slowly working my way through it. She shows you how to roll away tension from head to toe. SO GOOD!

roll model

Minute 9: Rhomboid Push Up

Repeat slowly for 1 minute.

Minute 10: Floor Angels

 Repeat slowly for 1 minute.


 

Want more for your shoulders?

1.) Read 3 things you need to know about your shoulder tension.

2.) Drop in for Upper Body Stretch & Strengthen class at Blooma Nashville.

3.) Try an Alignment Snack (20 min online classes). For upper body I love these: Everybody Needs a Little Shoulder Bolster, Rhomboid Madness, Can’t Get Enough of Shoulders & A Real Pain in the Neck.

Habits, Neck & Shoulders, Pictures of Exercises, Spinal Health

3 Things You Need to Know About Your Shoulder Tension

1.) Constantly pulling your shoulders back (shoulder blades together) will make it worse. I know that this position is taught as “good posture”, but it is not good alignment.  (Read about the difference between posture and alignment.) The rhomboids are muscles on your upper back that connect the spine and the scapula (shoulder blades). When you have the habit of retracting your scapula (retracting=pulling the Muscles_rhomboïdesshoulders back like you are squeezing something between the shoulder blades) these muscles get tight and weak.  When you retract your scapula it LOOKS GOOD, but it is only masking your shoulder tension, NOT FIXING IT. Trying to keep this “good posture” all the time is causing these muscles to become tighter and weaker, sabotaging your long term shoulder and spinal health.

2.)  The tension in your hands is directly related to the tension in your shoulders.  Before I started studying Restorative Exercise™, it never occurred to me to stretch my hands.  I didn’t even realize there was tension in my hands. If you can relate to this, try these tests.

Test #1: Start on your hands and knees. (If you can’t get on your hands and knees, try bending over and placing your hands on a coffee table.)  Place your hands on the floor so that the middle finger points straight ahead and the thumb and pointer finger make an “L” (a 90° angle).  Then roll the elbows in towards eachother so that the elbow points back towards your thighs and the elbow “pit” faces the same direction as your middle finger.  Keep a slight bend in the elbow to keep from hyper extending. In the photos below, there is a red dot on my elbow pit to help you see it.

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Arms internally rotated, elbow pits facing each other. (Not good for your shoulder health)
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Arms externally rotated to neutral, elbow pits facing forward. (A neutral humerus=better shoulder alignment.)
photo 3
“Claw Hands” that are tight and cupping away from the floor reveal the relationship between shoulder and hand tension.

 

Did your hands cup up away from the floor? Is it impossible to get the hand position and arm position at the same time?  This shows you how the the shoulder, arm and hand tension is all related. We SHOULD be able to keep both the hands and the shoulders aligned at the same time, not one or the other.

Test #2: Reach your arm behind your back without letting your scapula “wing” (boney edges stick out). Keep the flat and wide across your back. If you can, reach your arm up towards your neck without winging the scapula.

 

photo 1-2
Scapula (shoulder blades) wide.

Then flip your palm over so that the palm touches your back.  You should be able to do this without the scapula winging. If you can’t, this shows you (again) how your shoulder and hand tension are related.

photo 2-2
Hand flipped over, winging scapula.

 

 3.)  Just because you don’t FEEL a stretch, doesn’t mean you don’t have tension.  It’s pretty common to have one or more hyper mobile joints.  When a joint is hyper mobile the ligaments are too lax, making it easy to move a joint without the muscular tension getting in the way.  In this case, you may be able to move through a normal (or often excessive) range of motion without ever feeling a stretch.  When you try to stretch, you don’t feel anything, so you assume your muscles aren’t tight.  The tension is still there creating pain, tendonitis, numbness, tingling, etc only you don’t realize it because you can’t feel it.  It is MUCH harder for someone with hyper lax ligaments in a certain area to access the muscular tension. It’s very complex to learn to stabilize your hyper mobile parts.  If you suspect this is an issue for you, see suggestions 3 & 4 below.

What You Can Do About It:

1.) Stop pulling your shoulders back/together all the time. Let them relax wide.

2.) Practice Test #2. It’s a test, but it will also help mobilize the shoulder.

3.) Join me at Blooma Nashville for Upper Boday class. Come stretch and strengthen the muscles of the shoulders, arms, chest, neck & upper back to create shoulders that are both strong AND mobile. This class will restore upper body alignment, relieve tension & pain, improve flow of blood, lymph & milk, and teach how to deal with hyper-mobility.

Every Thursday at 6:45pm

4.)  Try Katy’s online Super Supple Shoulders webinar for an in depth shoulder workout and education. This class will help you learn to deal with hyper mobility and relieve tension.

5.)  Try these Alignment Snacks (shorter 20 minute classes): Everybody Needs a Little Shoulder Bolster, Rhomboid Madness, Can’t Get Enough of Shoulders & A Real Pain in the Neck. Get Alignment Snacks HERE.

Feet, Hip/Leg Pain, Lymph, Pictures of Exercises, Sitting

Make Fists With Your Toes

We are flying back to California for Christmas today. If your trip is like ours, you drive about an hour to the airport, sit on the plane for another couple hours (in our case about 4 ½), then ride in a car another hour or (or 3 depending on Los Angeles traffic) to your destination. If you’re like me, that last hour in the car feels like an eternity.

You don’t have much of a choice when it comes to sitting in the car or on the plane. The time you spend in the airport? You have a choice how you spend that time. When your plane is delayed, and you have 4 hours to kill at the airport, you have lots of time to move around before you are confined to your seat. I try to move around as much as possible (and sit as little as possible) while waiting for my flight. This is how we did it today:

1.   I like to check my bag, so that I have more freedom to walk around. (I love that you don’t have to pay to check bags on Southwest, so I try to fly them when possible.) When I’m not schlepping a bag around, I am more inclined to take the stairs instead of the escalator and move more in general while at the airport.

2.   I recommend a bag or backpack that stays on securely without needing to use your hands or scrunch your shoulder up to your ear to keep it on. This also allows you to swing your arms freely while walking and keep your upper body less tense. Letting the arms swing while walking is great for moving lymph (as is walking itself) which helps your immune system. (More on this here.) 

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3.   These are some stretches I like to do at the airport that don’t involve getting down on the floor. Your hips, legs, and spine will thank you!

Yes, the airport is strangely empty 2 days before Christmas.

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Standing Hamstring Stretch: Prop your foot up on something, flexing the toes towards the shin. Try to straighten the standing leg and back up your pelvis.
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Thoracic Stretch: Place your hands on a wall, roll the elbows in towards each other so the elbow “pits” point up towards the ceiling and elbows point towards the floor. Drop the chest towards the floor as you hinge forward from the hips.
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Lunge: Keep the front knee over the shin as you drop the hips towards the ground. Keep the torso over the hips. This stretches the hip flexors (front of the back leg) and is quiet a bit of work for the other leg muscles at the same time.
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Wide Leg Wall Glide: Stand with your legs wide and feet about 6 inches from a wall. Hinge forward from the hips, untucking the pelvis.
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Then glide the pelvis back and forth. You will feel your backside sliding along the wall. Keep the knees straight ( and quads relaxed if you can). This stretches lots of nooks and crannies in the hips.

 

4.   When you have A TON of time, you can sample local craft beers with Lucy, the bartender from Croatia, see pictures of her hometown, and dream about going there. One thing I love about bar counters (or bar height tables) is that you can stand while other people sit, and it’s not awkward at all. After learning about Croatia, you can take your beer to go, walk around the airport, and browse the bookstore. Apparently there are no “open container” rules at Nashville International Airport.

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5.   Once you are on the plane and captive to your seat, you can still get in a little movement. Debbie at Positively Aligned demonstrates some options here. And of course, there’s always John McClane’s seat mate’s advice, “make fists with your toes”. (A reference to Die Hard, one of my husband’s favorite Christmas movies; although, I would argue it has very little to do with Christmas. It doesn’t have the same “get in the Christmas spirit” affect as It’s a Wonderful Life or Christmas Vacation.) Nevertheless, try it, it really does feel amazing. Swelling of the feet and lower legs is a huge problem for a lot of people when they fly, and any movement helps the circulation to the area. Getting up mid flight to walk up and down the aisles is helpful as well. I try to get an aisle seat, so I can take as many “bathroom” (aka walking) breaks as I want.

Whether you are traveling or not, I wish you a very merry, healthy and movement filled Christmas!

(For My Husband: “Ho Ho Ho, now I have a machine gun!”)