Do you 'Rock'?
Our bodies are designed to move, therefore being in any one position can be tiring. Standing still is the next most stressful thing for your back after sitting still. Good standing technique can help (see our blog on standing like a king or queen), however, standing for prolonged periods of time your back and legs can easily get tired. Ideally move or walk about regualrly, every 15-30minutes. However that isnt always possible, therefore we need another technique for ideally preventing, or just easing, that extreme back and leg fatigue before it forces you to have to sit down. This is where the rocking forward and backward technique can help.
The rocking technique is particularly useful on many levels. It is handy when standing waiting such as standing in a queue etc. It is also a good rehabilitation exercise as it helps us find and use our deep back muscles, the multifidi, amongst others. It is like the walking action you just aren’t going anywhere.
- Start by standing well, feet about hip width apart with balance (as above),
- Step one foot forward at a comfortable stride length (you must remain stable and balanced).
- Start by moving your weight onto your front foot and lift your back heel, then shift your weight onto your back foot and lift your front toe. Keep you legs soft but active.
- If that feels balanced and comfortable then you can find a rocking rhythm forward and backward. It should be easy, comfortable and sustainable. If it isn’t reduce your stride length until it is.
https://youtu.be/m-LY81nkpDM
You will know when you have got it becuase it should just feel relaxing for you and your body!
