[vc_row][vc_column][vc_column_text]Despite 9 months of barely getting out of our jimjams for zoom meetings, a lot of us are counting on the Christmas break to do more of the same thing… absolutely nothing.<\/p>\n
And let\u2019s not beat ourselves up about that. For most of us, this year\u00a0has been a rollercoaster \u2013 lockdown parts one and deux in particular. Not just emotionally and mentally, but physically too.<\/p>\n
Few of us have escaped the slide from \u201cI\u2019m going to use this time to get soooo fit\u201d to \u201cwow, 1,000 steps a day is hard\u201d to finally \u201cnothing fits except my joggers\u201d. At the same time, we\u2019ve been barraged by a constant steam of covid-driven information, disinformation, news, fake news and rumour. No wonder we\u2019re exhausted.<\/p>\n
So if a few days slobbing out on the couch (self-care slothing if you will) is top of your Christmas list, we\u2019ve got you covered.<\/p>\n
Below you\u2019ll find some helpful tips for active slothing \u2013 maintaining your tone while chomping on your Terry\u2019s chocolate orange and binging on the boxsets you\u2019ve saved specially. You\u2019ll also find some suggestions for posture-appropriate slothing form (if something\u2019s worth doing, it\u2019s worth doing well, right?)<\/p>\n
So in reverse order, let\u2019s started with some Physio-approved wisdom (well, I\u2019m a Physio, and I approve it) about as how to loaf successfully without the consequences of a crook neck and back afterwards.<\/p>\n
First off, the majority of neck and back pain does come from maintaining prolonged positions, so the best advice I could give is to change up your position often. This will stop pressure building in joints and muscles from tensing up. Secondly, here are a couple of posture-friendly loafing tips:[\/vc_column_text][vc_separator color=”#dee1e2″ up=”30″ down=”40″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n
First top loafing tip: make sure your chest is facing the screen. By having your nose in line with your sternum, you avoid having your head turned or tilted one way for a prolonged period of time. This is the same for the lower back as well \u2013 if you can make sure your belly button is in line with your sternum, you\u2019re not twisting your lower back either.<\/p>\n
You may have to move the sofa to do that \u2013 but that counts as exercise. Win-win.[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n
A common example of poor slouching posture is lying on your side with your neck propped up on cushions against the arm of the couch, so your head ends up being at an angle to your spine. Instead, scoot yourself down a bit further along the sofa so the cushions are on the seat of the couch, your head is pretty much horizontal and your cervical spine (neck) lines up straight with the thoracic spine (back). This requires you to take up a little bit more of the couch, but it\u2019s justifiable in the name of self-care, and you\u2019ve earned it.[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n
Another common posture fail is sitting on the couch with your bottom right on the edge, so you\u2019re slumped down into it. This is a killer for the lower back if you sit for any period of time. To avoid this, sit your bottom closer towards the back of the couch (if that\u2019s too upright and uncomfortable for you, allow your bum to slightly slide forward, but place a cushion under your lower back so it\u2019s supported). If you keep your feet on the ground, you might find your hip flexors will pull on the front of your spine and encourage your lower back to arch. To avoid this, bring your feet up onto a pouf\/footstool or the coffee table. Your mum may not appreciate this, but your hip flexors and lower back will.<\/p>\n
Now if you\u2019re feeling just a teeny-weeny bit guilty about all the time you\u2019re spending sprawled out in front of the TV but have minimal motivation to go out for some exercises, below are 5 easy exercises you can do from the couch. Think of it as loafercise.[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n
Made famous by Victoria B, this exercise screams style, grace and no small amount of exhibitionism. It also is a great way to stop your slightly weird uncle from sitting next to you.<\/p>\n
Lying on your side, lift your top leg up as high as it will go without your hips tilting back (add a pointed toe, like Posh would) then slowly lower it. It won\u2019t take long to feel your bum start to burn. Then change sides, to work the other leg and give your neck some relief.<\/p>\n
If you’re feeling particularly energised, you can even add under-leg lifts \u2013 talk about efficiency![\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n
Does anyone else hug that purple box tighter than your jeans hug your waistline after Christmas dinner? Or is that just me? Well for this one you\u2019re going to need to loosen your grip on the box and place it either on the coffee table or down by your feet.<\/p>\n
If you’re lazing back on the couch and the box is on the coffee table, engage your core muscles to sit up and forward to grab ONE (yep, just the one) chocolate. Do this a few times to (a) really work the abdominals and (b) get yourself a decent pile of chocolates on your lap.<\/p>\n
If you’re lying on the couch, better still. Have the box at your feet and complete the same activity. Either way, move slowly and smoothly \u2013 no jerking \u2013 this is about muscles not momentum.[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n
This is a great one to keep unwanted family members of kids from annoying you. This too can be done either lying down or sitting back up against the back of your sofa. Engage your lower abdominals as you lift your legs up off the couch, lengthen them out as you then begin to criss-cross them over themselves. Try to complete an ad\u2019s worth before resting. Advanced loafercisers, go for the whole ad-break.[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n
The best thing about this one – you get to drink the wine after (or before, if you\u2019re not quite ready for the full weight – no judgement here). Time to work those arms with something a little heavier than the remote. Grab a bottle (or a wine box for the experienced loaferciser) in each hand. If you only have the one, that\u2019s terrible planning, but just do one side at a time. Starting with your arms by your sides, take your arms out to the side and up (like a snow angel). After a while those wine bottles are going to start to feel pretty heavy. You can do more than just flap your wings about too, try some bicep curls too \u2013 to maintain motivation, promise yourself that you\u2019ll pop the cork for the last set so every time you lift the bottle, you can take a sip.[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n
You see the word burpee and want to run for the hills? Same. But don\u2019t worry this is less hardcore HiiT, and more like active lying down \u2013 sounds better already. So, every time the ads come on, stand up tall, roll down through your spine until your hands are on the floor (it’s fine to bend the knees slightly to get there) then walk your hands out into plank. Hold the plank for as long as you feel like (no pressure) and then lower, so you\u2019re on your tummy on the floor. From there, push up onto your forearms into a cobra position (a great way to get some extension through your upper and lower back, helping undo the impact of any poor slobbing technique). Now either stay like that for the ad break or through the outro\/intro for the next boxset episode, reversing the actions to get yourself back on the couch, or feel free to do a few reps if you\u2019ve got the energy, or your flatmates\/relatives\/partner are watching.[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]OK, unless (or even if) you go at these exercises from dawn to dusk, it\u2019s not what you\u2019d consider an actual fitness routine. But it will wake a few muscles up and help keep any niggling neck or back issues at bay. And that\u2019s something to feel good about \u00a0– after the year we\u2019ve had, we could all use some more of that.<\/p>\n
See you on the sofa.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"
Some helpful tips for active slothing \u2013 maintaining your tone while chomping on your Terry\u2019s chocolate orange and binging on the boxsets you\u2019ve saved specially. You\u2019ll also find some suggestions for posture-appropriate slothing form (if something\u2019s worth doing, it\u2019s worth doing well, right?)<\/p>\n","protected":false},"author":51,"featured_media":21646,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[12,97],"tags":[76,57,65,154],"class_list":["post-21643","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-fitness","tag-back-pain","tag-festive-season","tag-fitness","tag-neck-pain"],"acf":[],"yoast_head":"\n