WEBVTT
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Thanks for joining me on Menopause Unscripted.
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Remember, the change is just another beginning.
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Welcome back to another week of Menopause Unscripted.
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I'm Dr.
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Heidi and I'm joined again this week with my good friend Beth Dreyer.
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She is an athletic trainer and she specializes in age-related wellness.
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Thank you so much for coming back.
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Thanks for having me back.
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Super stoked.
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Could you tell our audience, if they're just meeting you, just a little bit about yourself and just realizing that someone might be coming into this and not watched our first episode?
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Sure.
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Like you said, I'm an athletic trainer.
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Working mostly with active aging, but um have worked everything from pediatrics to um geriatrics.
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So uh have run the gamut, but mostly working with people, getting them out of pain, moving better, feeling better, getting back to activities that they want to be doing.
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Love it.
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It's making people happy.
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Yes, makes me happy to make people happy.
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So it's so nice, and we live in this place that has such a great active aging community.
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We work in a fantastic location.
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Fantastic work location.
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We do not have two feet of snow.
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Or be negative 27.
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Yes.
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All of those things.
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All those things.
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I know as you probably can see from the shot, it's a beautiful day outside.
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So, but we're inside, and today what we're gonna be doing is Beth is gonna be showing us part two of a wellness and movement related series that we're doing.
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Last episode, if you haven't found it, scroll back a few weeks because it was basically getting someone from off the couch and just starting, beginning movement, weight bearing, starting some uh false prevention, bone-related wellness and health.
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And today we're gonna take that same exercise progression.
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We're just gonna progress it to the next level.
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Perfect.
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Could you show us the little thing that you came up with?
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This is such a coach and trainer thing.
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And if you haven't seen a whiteboard, here's Beth's whiteboard for today.
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Love my whiteboard.
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Love a whiteboard.
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Love a whiteboard.
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So Beth is gonna take us through some movements.
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I may be kind of in and out of frame just based on shooting, but we're gonna go through this.
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If you are gonna be following along today, know that you can pause, stop if you want to grab some things.
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What do we need for exercise equipment today?
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Uh I think today uh at the very end we're gonna need some moderate weight, something like a gallon of milk or ideal, but if you don't have that, we can start with like a can of soup, maybe even like the big can of pumpkin.
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Ooh.
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Like the 15-ounce can of pumpkin.
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Yeah.
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And in weight transition, like if someone's using hand weights, what would that translate to?
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Um, that's probably that's two pounds, I think.
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The big can, a regular can of soup is a pound.
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Okay.
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Um, just something, you know, around there.
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I think the gallon of milk is somewhere around six pounds, actually.
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I was gonna say I was thinking around eight, but yeah, it could be six to eight.
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Okay.
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Eight sounds good.
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Yeah.
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So yeah.
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So just something that you can hold on and and hold on to.
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And feels like moderate to you.
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Yeah, feel like moderate to you.
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So yeah.
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Doesn't need to be super heavy right quite yet.
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Okay.
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Anything else we need for equipment?
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A mat if you don't like being on the floor.
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Okay.
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And if you do like being on the floor, go for it.
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All right.
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Yeah.
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If you have a dog.
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Uh the other thing you might want uh like something to hold on to.
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So like even a chair, if you have a chair nearby, um, I'll probably use like a foam roller just to kind of like give some balance if needed.
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Uh, other than that, we're pretty good.
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All right, awesome.
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So this is a great place to pause if you want to pause and grab those things.
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So mat, some moderate to you weights, it could be obviously hand uh household items, yeah.
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And something for balance, so wall, chair, foam roller, etc.
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Yeah.
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So pause here if you need to grab stuff and then join us for some movement.
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Sweet.
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So the first thing we're gonna do, we're gonna do some things to warm up.
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I always like to start with the neck and head because that actually controls most of our movement.
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So, uh, and do some things with that.
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But so we're gonna start in a cobra position.
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So um I'm not super picky as far as that, as far as hands down.
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Uh hands, I don't really like hands up, but like thumbs up, you can do whatever's comfortable for you.
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I want you to be uh elbows under your shoulders and elbows at 90 degrees.
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That's what I care about.
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And then you are going to bring your chin down to your chest.
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Hi, fuzzy guy.
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And then chin up to the ceiling as far as you can go.
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I want you to initiate those movements with your eyes.
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So eyes are down, now they're gonna go up, eyes are coming down, heads coming down.
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So we just sort of synchronize that together.
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I'm not big on giving numbers.
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As far as you need to do ten of these, do these so they feel good.
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If it takes more than 10, sweet.
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If it takes seven, sweet.
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Uh next is gonna be a swimmer.
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So now we're gonna go flat on the mat.
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And you're gonna start with your arms above your head.
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You're gonna come out to the side, touch your butt.
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Hopefully, you can.
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Bring your arms up as high as you can, up to your armpits, back up again.
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Now you've got your head raised.
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Is that because you have a microphone or are you trying to show up?
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So would you generally have your forehead on?
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Yeah, I would be here.
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Eventually, I actually do like people holding their head up just to have that extra butt to start with.
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We're gonna let you put your head down.
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Okay.
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Yeah.
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Those are gonna be hard for a lot of people.
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Those are really good for a lot of people.
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If someone has shoulder impingement, do you have a modification that you like?
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That's a good question.
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I don't want to force pain.
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There's a range of motion that's uncomfortable.
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I'm okay with uncomfortable to try to get through some range of motion.
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Um, you don't have it, it sort of depends on where that impingement is.
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If it's if it's when you're here and that's like just come to your side, come up.
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If you can't get it all the way to your back, that's probably just get as far as you can and come back up.
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Got it.
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Yeah.
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I feel like the therapeutic discomfort I'm always okay with, but I tell people it's like there's a difference between discomfort and pain.
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Yeah, if it's sharp shooting type of pain, don't do it.
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Yeah.
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Yeah.
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So next we're gonna do some rocking.
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Okay, so these is this is gonna be rocking.
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I like to go uh wider than the mat, so I'm gonna turn this way.
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Um hands are gonna be underneath your shoulders.
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I like my toes tucked because then it gets a little bit more of a stretch in the foot as well.
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Um, but if that's not available for you, you can go flat.
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If that's not available, do what you can.
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But I like getting that stretch in to the toes.
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First, I'm just gonna come forward, straight forward, straight back, nice and easy, but then I like to go side to side.
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And this is kind of really where the money's at.
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You're gonna just sink into that hip, try to get that glute down to that heel on each side.
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And then the other really good thing about this is that you can come as far forward as you can and try to get into those wrists and forearms that we don't actually pay much attention to.
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You mentioned closed chain.
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Yep.
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Can you explain that really quick for people who don't know the difference?
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For sure.
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So a closed chain exercise is we're gonna use uh the arm is when your hand is planted to the ground and you're doing movement at the shoulder with your hand planted, so that's a closed chain, so the whole chain is closed.
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An open chain would be like an arm circle where the hand is floating in the air and the movement's coming from the shoulder, but it's open chain, so there's nothing going on over here.
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Nothing fixing the hand down.
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Nothing fixing it down.
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Yeah.
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Got it.
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Now we're gonna do uh we're just like a general basic rotation and then side to side.
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Think about rotating shoulders first, then from the hips.
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So it's coming side to side as far as you can.
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You really want to be able to get as far as you can.
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Then you can kind of add your arms in and just sort of relax and let them go side to side.
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This is like one of those Tai Chi things, and then you can do move the water or the cloud, whatever this is.
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I like move the water.
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I like move the water too.
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I think about being in a pool and how much like resistance like that actually takes.
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But anyway, so just nice loosen up, just rotate back and forth, you'll start to feel all loose and good.
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Last thing we're gonna do is bouncing.
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If you need balance, you can put the foam roller in front of you.
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If you want just a little bit of balance, you can put it at the side.
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If you need more balance, you can go to the wall, whatever is appropriate for you.
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But I just want you to bounce.
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Arms loose, or like if you can, like arms loose, and if not, like yeah, arms loose if you can.
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If you need to balance, that's fine.
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But arms loose, you're just think about being rhythmic.
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Like it shouldn't be like your heels like pounding the floor.
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Your heels really shouldn't touch.
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Okay, you're just gonna stay nice and loose, and you can even add some shoulders with that, kind of go back and forth, whatever's comfortable for you.
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Talk about bone health for a second and like how bouncing and rebounding can kind of like help us with osteoporosis, osteopenia, bone health.
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Sure.
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So, first piece of that is actually just using um, because it's a lot of your calf muscle, right?
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And that's like your second heart.
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So that's a lot of blood flow, helps with lymph flow and stuff as well.
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Um, and then this is basically prepping you to be able to do some more high-impact stuff, which is really helpful with bone health.
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So um bone grows when it has um pressure.
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So the more pressure we put on the bone, the more it's going to be able to stimulate the things that need to grow it.
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So um this is the beginning pieces of starting that process.
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So we finished the warm-up, so we should feel like we got some blood flow going.
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Um, usually takes about five to ten minutes if you go through all that.
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So um, pretty simple, but you can kind of determine what you need for you.
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That's part of this, is learning what your body needs as well.
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So um now we're gonna get into the workout.
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First thing we're gonna do, and I'm gonna actually review real quick what we did last time, which was a split squat.
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So that was gonna be you're gonna start kind of wide, and you're just gonna drop that back knee straight down.
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This time we're now moving forward.
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So we want to get as far forward on this knee as we can.
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So we're gonna be almost in that same position, but now we're gonna come as far forward, trying to keep that heel down as best we can and getting that knee as far over our toes as possible.
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I like the pause at the bottom.
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If you can't pause right now, no big deal.
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But it in my mind it actually helps you kind of balance, get your bearings, and then you can kind of push back up as you come back up.
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Can you talk to us just a minute for about like getting the knees over the toes?
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Because there's a lot of people who don't know about getting knees over their toes.
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Yeah, there's a lot of debate about is that good for our knees, is it not?
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So, can we just pause for a second and talk about it?
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Absolutely.
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One of my favorite questions.
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It is important to get your knees over your toes.
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Um, walking your knees go over your toes.
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So, like most positions that we get into really do get your knees over your toes.
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Somebody back in the 70s did an experiment and did um they measured the force on the patella at different angles, and when the knee was bent over the toe in that position, that's when it had the most force on the kneecap, but they never correlated it to pain, injury, or anything of that extent.
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They just assumed that that there was, since there was more force, that would cause more injury.
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It has been since proven that is not the case.
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So for a long time the norm was don't let your knees go over your toes.
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But if you want to go into a squat and not let your knees go, I'm gonna have to hold on because I can't do it, and not let your knees go over your toes, like it's literally impossible.
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But if you let your knees come over your toes, you can get into a good squat position.
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So now we're gonna do a push-up.
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Um last time we did um elevated push-ups off of the bench.
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Um this time we're gonna go down to the floor, and um, I'm gonna show you two variations.
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One is a slightly easier one than the other one, and you can choose which one you want to move to at this point.
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Um, if you still want to stay with the incline ones, great.
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Like you can do incline push-ups for the rest of your life, and I'm happy.
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Um, but this just makes it slightly harder.
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So um, so the first one's gonna be um hands are gonna be under your shoulders, uh knees are gonna be on the ground, feet are gonna be together, but you're still gonna be in that nice plank kind of position.
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So think about being here and then just dropping your knees so you're in that plank, and then you're gonna bring yourself down and push back up.
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Uh, chest pass in basketball, like you want to push, we're not pushing from out here.
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We don't do anything from out here.
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This is not athletic.
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This is athletic.
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So, again, hands are gonna be under shoulders, you're gonna come back down and back up.
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Try not to let your elbows go out to the side.
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We like to keep them closer to the body.
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If that's getting easy and you want to start challenging yourself more, you're gonna go back up into that full plank position, and then you're gonna come down.
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Down, come back up.
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Now we are going to do a single-leg deadlift.
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If you need something to balance with, chair, foam roller, wall, all good.
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Um, what you are going to do, you are going to stand on one foot.
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I like to have my eyes in front of me, so I'm going to look usually where the floor meets the wall.
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Keep my eyes there because where your eyes go, your head goes, where your head goes, your body goes.
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So if you're looking at your foot, you are more likely to fall than if you can keep your gaze straight ahead of you.
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So I'm going to have you on one foot.
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I want you to think about keeping your hips closed, so keeping them parallel to the floor the whole time.
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You're going to reach your other foot back.
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Whoa, Beth, and you're going to try to touch down.
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Your foot's not going to go anywhere, so if you know where your foot is, you can reach it every time.
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You don't have to look at it.
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You're going to reach back.
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You're going to reach with your opposite hand.
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So if you need to balance, you're going to use the same side hand so you can keep your hips closed.
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If you use the same side, people tend to half moon.
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Great movement, not what we're doing here though.
00:16:06.000 --> 00:16:10.159
So this is really about being able to come forward, reach down.
00:16:10.320 --> 00:16:12.799
You're going to feel some tension in your hamstrings.
00:16:13.600 --> 00:16:16.559
You're going to use your glutes and hamstrings to come back up.
00:16:17.600 --> 00:16:22.159
Functionally, what are some things that this would help us with with function?
00:16:23.600 --> 00:16:25.039
I mean, the list is long.
00:16:26.159 --> 00:16:26.799
Like a few things.
00:16:26.879 --> 00:16:28.399
I'm thinking dog poop bags again.
00:16:28.639 --> 00:16:35.279
I was gonna say, like, this is going back to picking up dog poop again, but it's gonna get you back into that position, right?
00:16:35.440 --> 00:16:40.240
So you can balance on that, you can reach down, come back up, kind of thing.
00:16:40.480 --> 00:16:55.600
Um, because you can kind of advance this in a few different ways as far as um the movement itself, but yeah, being able to pick up the poop again, just picking things up in general.
00:16:55.840 --> 00:17:03.200
Um, where are we going next?
00:17:03.440 --> 00:17:06.480
Next, we're going to do a reverse plank.
00:17:06.799 --> 00:17:07.680
Alright.
00:17:08.240 --> 00:17:11.920
Um, so you're gonna go back down on the floor.
00:17:12.160 --> 00:17:17.279
Um you're gonna have your hands underneath your shoulders again.
00:17:17.519 --> 00:17:21.039
Um for this one, I usually like fingers forward.
00:17:21.200 --> 00:17:24.799
Uh, it makes it slightly more difficult, I think.
00:17:25.039 --> 00:17:29.920
If that's too hard, hands back, you can start, that's fine.
00:17:30.079 --> 00:17:35.039
Um, whatever kind of hand position to get you to be able to do it, I'm good with.
00:17:35.279 --> 00:17:38.640
But eventually, this is the ideal position.
00:17:38.799 --> 00:17:51.839
And basically, what you're gonna do, your legs are gonna be out in front of you, and you're gonna lift your hips up so you're in a nice straight line again, from your heels all the way up to your ears, basically, and you're gonna hold that.
00:17:56.960 --> 00:18:04.880
The next thing we're gonna do, we're gonna now grab whatever those moderate weights are that you decided to choose.
00:18:05.279 --> 00:18:07.279
Pick these down, pick these up properly.
00:18:07.359 --> 00:18:10.480
So we're not just gonna bend over and pick things up.
00:18:10.640 --> 00:18:12.480
We're here to do things the right way.
00:18:12.640 --> 00:18:21.359
So we're gonna bend our knees, we're gonna keep the weights at our side, we're gonna use our legs and we're gonna lift up, and then we're just gonna walk.
00:18:21.599 --> 00:18:26.559
So you're gonna keep the weights nice and relaxed at your side.
00:18:26.720 --> 00:18:37.759
I don't want your again, shoulders out of your ears for pretty much everything we do, but shoulders down, out of your ears, and then you're just gonna walk forward.
00:18:37.920 --> 00:18:43.599
You don't need to take exaggerated steps, you're just gonna kind of walk like you normally would.
00:18:44.000 --> 00:18:47.440
Your step might be even a little bit smaller, that's fine.
00:18:47.759 --> 00:18:50.960
Then you're gonna walk backwards.
00:18:52.799 --> 00:18:58.079
So this is great, especially if you don't have a lot of space, you're just gonna go back and forth.
00:18:59.119 --> 00:19:04.720
And I feel like this would be another really good one if you didn't have moderate weights, you could just practice with like your grocery bags.
00:19:04.960 --> 00:19:05.680
Absolutely.
00:19:05.839 --> 00:19:08.000
And this is probably like that.
00:19:09.440 --> 00:19:11.839
My example for why this is functional.
00:19:12.000 --> 00:19:18.960
Like, this is as functional as it gets for carrying every bag of groceries from your car back into your house because only you only want to do one trip.
00:19:19.680 --> 00:19:21.599
This is this is why we do it.
00:19:21.839 --> 00:19:29.839
But also, like, what kind of compensation things do people need to look out for for like what they need to be making sure that they are doing form positive?
00:19:30.240 --> 00:19:36.400
Yeah, so you don't want a lot of like sway, you don't want your arms kind of like swinging like we normally do.
00:19:36.559 --> 00:19:41.359
This is actually gonna keep your arms pretty much at your side, you don't want a lot of twist.
00:19:41.599 --> 00:19:51.200
This is actually trying to keep you from twisting and building up that stability in your core, so it shouldn't be like a lot of this.
00:19:51.599 --> 00:19:55.599
You want to be nice and stable so you can have a good foundation.
00:19:55.759 --> 00:20:02.559
Think about carrying all those bags, you want all that to be able to move off a stable base.
00:20:02.799 --> 00:20:05.200
I like it doing it at their side.
00:20:05.359 --> 00:20:08.319
There's other ways you can do carries.
00:20:08.559 --> 00:20:15.920
Um, an example would be like a uh front rack position.
00:20:16.079 --> 00:20:17.839
This is called front rack position.
00:20:18.000 --> 00:20:24.559
Um, so if you're taking your purse and every other bag up onto your shoulder, we're here.
00:20:24.880 --> 00:20:32.319
Um, and then this one is not as daily functional, would be overhead.
00:20:32.559 --> 00:20:35.519
So if you're gonna be here, you want that arm nice and straight.
00:20:35.680 --> 00:20:37.920
Think about like bicep to ear.
00:20:38.400 --> 00:20:47.519
But unless you're carrying your kid in like airplane position, uh, I don't know if there's a ton of functionality for that one.
00:20:47.759 --> 00:20:51.440
I think a lot about putting things into overhead um compartments and airplanes.
00:20:51.599 --> 00:20:52.559
For sure, for sure.
00:20:52.720 --> 00:20:53.440
That's what I see here.
00:20:53.839 --> 00:20:56.000
But we're not carrying it in that position necessarily.
00:20:56.319 --> 00:20:58.480
I think still being able to do it, I think.
00:20:58.799 --> 00:21:01.279
Being able to do it a hundred percent, a hundred percent.
00:21:01.440 --> 00:21:09.519
That motion is important, but you're not usually walking down the aisle with your suitcase over your head looking for the spot, like yeah.
00:21:14.720 --> 00:21:18.000
Uh so the last thing really, I'm just gonna move these out of the way.
00:21:18.160 --> 00:21:21.200
Um, we are gonna do so.
00:21:21.279 --> 00:21:24.319
This is actually the progression from the bouncing.
00:21:24.480 --> 00:21:26.640
It's just gonna be some hopping.
00:21:26.880 --> 00:21:33.200
Um, and at first it's literally like before we were just bouncing, toes were staying down.
00:21:33.359 --> 00:21:37.279
Now we're just gonna add toes coming off the ground.
00:21:39.119 --> 00:21:42.640
That's the minimum of what we're gonna do.
00:21:42.880 --> 00:21:47.359
You can start to make things more interesting for you if you'd like.
00:21:47.519 --> 00:21:48.160
You can.
00:21:48.400 --> 00:21:58.160
I usually like this floor is great because it's it's has slats, so you have lines, so you can just pick a line and go forward and backward over that line.
00:21:58.400 --> 00:21:59.759
Then when all that is easy.
00:22:00.160 --> 00:22:03.680
Then you can go to one foot and you can do all that same stuff on one foot.
00:22:03.920 --> 00:22:10.079
So there's a lot in this world of hopping that doesn't need to be a lot of work.
00:22:10.319 --> 00:22:12.559
And again, start with 10.
00:22:12.640 --> 00:22:14.799
Just do 10 hops, then rest.
00:22:15.599 --> 00:22:16.559
Well, I am back.
00:22:16.640 --> 00:22:20.319
I'm the disembodied voice you've been hearing chatting along as we go along.
00:22:20.480 --> 00:22:25.519
We just realized it's way too hard in like this small studio space to film us both.
00:22:25.759 --> 00:22:27.200
So I'm back.
00:22:27.359 --> 00:22:29.920
You can hear my commentary for the last hour.
00:22:30.079 --> 00:22:31.680
So thank you again for being here.
00:22:31.920 --> 00:22:32.240
Absolutely.
00:22:32.319 --> 00:22:32.799
It's so much fun.
00:22:32.960 --> 00:22:33.440
Appreciate it.
00:22:33.599 --> 00:22:34.559
I am so excited.
00:22:34.640 --> 00:22:37.039
We're gonna do what, maybe two more parts in the little series.
00:22:37.279 --> 00:22:37.440
Yeah.
00:22:37.519 --> 00:22:37.759
Yeah.
00:22:37.920 --> 00:22:39.599
So look forward to like two more parts.
00:22:39.759 --> 00:22:42.079
We're gonna kind of sporadically roll these out.
00:22:42.240 --> 00:22:47.599
The idea being hopefully you can do one workout series for a bit and then we progress.
00:22:48.400 --> 00:22:49.920
And we'll do that a couple more times.
00:22:50.160 --> 00:22:54.319
If you're just finding this now, go back to the original and they're in order.
00:22:54.400 --> 00:22:56.160
So then you can start with one.
00:22:56.400 --> 00:22:59.680
If you think about this like a rehab experience, do that for a few weeks.
00:22:59.839 --> 00:23:03.200
When you're ready, go to number two, three, four.
00:23:03.279 --> 00:23:06.319
So look forward to Beth coming back and sharing her wisdom with us.
00:23:06.559 --> 00:23:07.440
I'm looking forward to it.
00:23:07.839 --> 00:23:08.240
Me too.
00:23:08.480 --> 00:23:08.960
Me too.
00:23:09.039 --> 00:23:12.720
I mean, it's like so nice to have conversations about things like knees over toes and bone health.
00:23:12.960 --> 00:23:13.599
You know, I love it.
00:23:13.839 --> 00:23:14.400
It's awesome.
00:23:14.559 --> 00:23:18.079
So thank you all again for being here for another week of Menopause Unscripted.
00:23:18.319 --> 00:23:22.319
We'll see you next week with another topic, and we will welcome Beth back very soon.
00:23:22.559 --> 00:23:23.200
Thanks for having me.
00:23:23.359 --> 00:23:25.279
Do you have a last thought for us in our audience?
00:23:25.519 --> 00:23:26.319
Just keep moving.
00:23:26.480 --> 00:23:31.359
So even if some of this stuff is hard and not to your level yet, no problem.
00:23:31.440 --> 00:23:32.240
Just keep moving.
00:23:32.480 --> 00:23:32.960
And pain.
00:23:33.279 --> 00:23:34.240
Don't get frustrated with it.
00:23:34.400 --> 00:23:35.279
Don't get frustrated.
00:23:35.359 --> 00:23:38.960
And I would say, like, therapeutic discomfort is normal.
00:23:39.200 --> 00:23:41.359
Normal, but we just don't want we don't want pain.
00:23:41.440 --> 00:23:43.680
No, we're trying to keep you out of pain for a long time.
00:23:43.920 --> 00:23:44.559
The whole life.
00:23:44.720 --> 00:23:45.759
That's the whole point.
00:23:46.640 --> 00:23:50.480
On your feet, not falling, out of pain, picking up your dog poop.
00:23:50.640 --> 00:23:50.880
Yeah.
00:23:51.039 --> 00:23:52.400
That's probably the most important thing.
00:23:52.480 --> 00:23:53.440
I hate when people leave it.
00:23:53.599 --> 00:23:54.720
No, it's worse.
00:23:54.880 --> 00:23:55.920
And then you step in it.
00:23:56.480 --> 00:23:57.200
Don't even.
00:23:57.599 --> 00:23:57.920
Yeah.
00:23:58.160 --> 00:23:59.519
You'll hold up your thing.
00:23:59.759 --> 00:24:00.799
Well, thank you again.
00:24:00.880 --> 00:24:02.640
We really appreciate you being here.
00:24:02.799 --> 00:24:06.160
Uh, you could like, follow, and subscribe to us on all the channels.
00:24:06.319 --> 00:24:15.119
If you happen to be listening to this on an audio podcast, please go to YouTube where you can watch all of this and realize the full video is there for you.
00:24:15.200 --> 00:24:19.759
So hopefully you still got something out of this by listening to the conversation that we're having.
00:24:19.920 --> 00:24:22.880
But if you want to follow along, YouTube is your place to go.
00:24:23.039 --> 00:24:23.599
For sure.
00:24:23.759 --> 00:24:24.480
Have a great week.
00:24:24.720 --> 00:24:25.440
Me too.
00:24:26.319 --> 00:24:28.240
Now I have to end with the boring stuff.
00:24:28.400 --> 00:24:31.440
While I am a doctor, I am not your doctor.
00:24:32.160 --> 00:24:36.799
This podcast is for entertainment and educational purposes only.
00:24:37.119 --> 00:24:44.720
If something in today's episode resonated with you, please bring this to your own healthcare team and self advocate.
00:24:44.880 --> 00:24:46.640
You always are promoting that.
00:24:46.880 --> 00:24:54.880
I cannot wait for you to join me on next week's episode of Metapause Unscripted for another hot topic.
00:00:02.640 --> 00:00:05.599
Thanks for joining me on Menopause Unscripted.
00:00:05.759 --> 00:00:08.960
Remember, the change is just another beginning.
00:00:12.000 --> 00:00:14.400
Welcome back to another week of Menopause Unscripted.
00:00:14.480 --> 00:00:14.880
I'm Dr.
00:00:14.960 --> 00:00:18.640
Heidi and I'm joined again this week with my good friend Beth Dreyer.
00:00:18.719 --> 00:00:23.280
She is an athletic trainer and she specializes in age-related wellness.
00:00:23.519 --> 00:00:24.879
Thank you so much for coming back.
00:00:25.120 --> 00:00:25.839
Thanks for having me back.
00:00:26.000 --> 00:00:26.640
Super stoked.
00:00:26.719 --> 00:00:34.079
Could you tell our audience, if they're just meeting you, just a little bit about yourself and just realizing that someone might be coming into this and not watched our first episode?
00:00:34.320 --> 00:00:34.640
Sure.
00:00:35.200 --> 00:00:36.799
Like you said, I'm an athletic trainer.
00:00:37.600 --> 00:00:43.600
Working mostly with active aging, but um have worked everything from pediatrics to um geriatrics.
00:00:43.679 --> 00:00:51.520
So uh have run the gamut, but mostly working with people, getting them out of pain, moving better, feeling better, getting back to activities that they want to be doing.
00:00:51.840 --> 00:00:52.240
Love it.
00:00:52.399 --> 00:00:53.520
It's making people happy.
00:00:54.000 --> 00:00:55.840
Yes, makes me happy to make people happy.
00:00:55.920 --> 00:01:00.240
So it's so nice, and we live in this place that has such a great active aging community.
00:01:01.280 --> 00:01:02.960
We work in a fantastic location.
00:01:03.280 --> 00:01:04.640
Fantastic work location.
00:01:04.799 --> 00:01:06.640
We do not have two feet of snow.
00:01:07.359 --> 00:01:08.959
Or be negative 27.
00:01:09.200 --> 00:01:09.519
Yes.
00:01:10.079 --> 00:01:10.799
All of those things.
00:01:11.040 --> 00:01:11.599
All those things.
00:01:11.760 --> 00:01:15.120
I know as you probably can see from the shot, it's a beautiful day outside.
00:01:15.280 --> 00:01:23.920
So, but we're inside, and today what we're gonna be doing is Beth is gonna be showing us part two of a wellness and movement related series that we're doing.
00:01:24.159 --> 00:01:37.280
Last episode, if you haven't found it, scroll back a few weeks because it was basically getting someone from off the couch and just starting, beginning movement, weight bearing, starting some uh false prevention, bone-related wellness and health.
00:01:37.439 --> 00:01:40.560
And today we're gonna take that same exercise progression.
00:01:40.799 --> 00:01:42.400
We're just gonna progress it to the next level.
00:01:42.640 --> 00:01:43.040
Perfect.
00:01:43.280 --> 00:01:45.120
Could you show us the little thing that you came up with?
00:01:45.200 --> 00:01:46.879
This is such a coach and trainer thing.
00:01:46.959 --> 00:01:51.280
And if you haven't seen a whiteboard, here's Beth's whiteboard for today.
00:01:51.519 --> 00:01:52.239
Love my whiteboard.
00:01:52.400 --> 00:01:53.040
Love a whiteboard.
00:01:53.280 --> 00:01:54.079
Love a whiteboard.
00:01:54.319 --> 00:01:56.799
So Beth is gonna take us through some movements.
00:01:56.959 --> 00:02:01.439
I may be kind of in and out of frame just based on shooting, but we're gonna go through this.
00:02:01.760 --> 00:02:07.200
If you are gonna be following along today, know that you can pause, stop if you want to grab some things.
00:02:07.439 --> 00:02:10.159
What do we need for exercise equipment today?
00:02:10.960 --> 00:02:27.520
Uh I think today uh at the very end we're gonna need some moderate weight, something like a gallon of milk or ideal, but if you don't have that, we can start with like a can of soup, maybe even like the big can of pumpkin.
00:02:27.680 --> 00:02:28.000
Ooh.
00:02:28.240 --> 00:02:29.840
Like the 15-ounce can of pumpkin.
00:02:30.080 --> 00:02:30.319
Yeah.
00:02:30.400 --> 00:02:33.840
And in weight transition, like if someone's using hand weights, what would that translate to?
00:02:34.080 --> 00:02:37.680
Um, that's probably that's two pounds, I think.
00:02:37.759 --> 00:02:40.000
The big can, a regular can of soup is a pound.
00:02:40.159 --> 00:02:40.479
Okay.
00:02:40.639 --> 00:02:42.879
Um, just something, you know, around there.
00:02:42.960 --> 00:02:47.199
I think the gallon of milk is somewhere around six pounds, actually.
00:02:47.520 --> 00:02:50.719
I was gonna say I was thinking around eight, but yeah, it could be six to eight.
00:02:50.960 --> 00:02:51.120
Okay.
00:02:51.280 --> 00:02:51.840
Eight sounds good.
00:02:51.919 --> 00:02:52.080
Yeah.
00:02:52.159 --> 00:02:52.560
So yeah.
00:02:52.800 --> 00:02:55.759
So just something that you can hold on and and hold on to.
00:02:56.000 --> 00:02:56.960
And feels like moderate to you.
00:02:57.120 --> 00:02:58.319
Yeah, feel like moderate to you.
00:02:58.479 --> 00:02:58.800
So yeah.
00:02:59.120 --> 00:03:00.800
Doesn't need to be super heavy right quite yet.
00:03:01.039 --> 00:03:01.199
Okay.
00:03:01.360 --> 00:03:02.879
Anything else we need for equipment?
00:03:03.280 --> 00:03:05.280
A mat if you don't like being on the floor.
00:03:05.520 --> 00:03:05.759
Okay.
00:03:05.919 --> 00:03:07.840
And if you do like being on the floor, go for it.
00:03:08.000 --> 00:03:08.240
All right.
00:03:08.400 --> 00:03:08.639
Yeah.
00:03:08.800 --> 00:03:09.280
If you have a dog.
00:03:09.599 --> 00:03:14.080
Uh the other thing you might want uh like something to hold on to.
00:03:14.159 --> 00:03:21.520
So like even a chair, if you have a chair nearby, um, I'll probably use like a foam roller just to kind of like give some balance if needed.
00:03:21.599 --> 00:03:23.599
Uh, other than that, we're pretty good.
00:03:23.840 --> 00:03:24.560
All right, awesome.
00:03:24.719 --> 00:03:27.919
So this is a great place to pause if you want to pause and grab those things.
00:03:28.080 --> 00:03:33.439
So mat, some moderate to you weights, it could be obviously hand uh household items, yeah.
00:03:33.680 --> 00:03:37.520
And something for balance, so wall, chair, foam roller, etc.
00:03:37.759 --> 00:03:37.840
Yeah.
00:03:38.000 --> 00:03:41.439
So pause here if you need to grab stuff and then join us for some movement.
00:03:41.680 --> 00:03:42.080
Sweet.
00:03:47.199 --> 00:03:50.080
So the first thing we're gonna do, we're gonna do some things to warm up.
00:03:50.319 --> 00:03:56.240
I always like to start with the neck and head because that actually controls most of our movement.
00:03:56.400 --> 00:03:58.719
So, uh, and do some things with that.
00:03:58.879 --> 00:04:01.520
But so we're gonna start in a cobra position.
00:04:01.680 --> 00:04:06.479
So um I'm not super picky as far as that, as far as hands down.
00:04:06.719 --> 00:04:12.240
Uh hands, I don't really like hands up, but like thumbs up, you can do whatever's comfortable for you.
00:04:12.479 --> 00:04:16.800
I want you to be uh elbows under your shoulders and elbows at 90 degrees.
00:04:16.959 --> 00:04:18.079
That's what I care about.
00:04:18.319 --> 00:04:21.839
And then you are going to bring your chin down to your chest.
00:04:22.000 --> 00:04:23.360
Hi, fuzzy guy.
00:04:23.600 --> 00:04:28.000
And then chin up to the ceiling as far as you can go.
00:04:28.240 --> 00:04:31.120
I want you to initiate those movements with your eyes.
00:04:31.279 --> 00:04:36.160
So eyes are down, now they're gonna go up, eyes are coming down, heads coming down.
00:04:36.240 --> 00:04:38.160
So we just sort of synchronize that together.
00:04:38.319 --> 00:04:40.560
I'm not big on giving numbers.
00:04:40.800 --> 00:04:44.959
As far as you need to do ten of these, do these so they feel good.
00:04:45.279 --> 00:04:47.279
If it takes more than 10, sweet.
00:04:47.439 --> 00:04:49.279
If it takes seven, sweet.
00:04:54.399 --> 00:04:57.759
Uh next is gonna be a swimmer.
00:04:58.079 --> 00:05:00.800
So now we're gonna go flat on the mat.
00:05:02.160 --> 00:05:05.519
And you're gonna start with your arms above your head.
00:05:05.839 --> 00:05:09.279
You're gonna come out to the side, touch your butt.
00:05:09.439 --> 00:05:10.720
Hopefully, you can.
00:05:11.279 --> 00:05:16.560
Bring your arms up as high as you can, up to your armpits, back up again.
00:05:17.519 --> 00:05:19.199
Now you've got your head raised.
00:05:19.279 --> 00:05:21.759
Is that because you have a microphone or are you trying to show up?
00:05:22.160 --> 00:05:23.759
So would you generally have your forehead on?
00:05:24.079 --> 00:05:24.959
Yeah, I would be here.
00:05:25.199 --> 00:05:30.800
Eventually, I actually do like people holding their head up just to have that extra butt to start with.
00:05:31.040 --> 00:05:32.639
We're gonna let you put your head down.
00:05:32.800 --> 00:05:33.040
Okay.
00:05:33.199 --> 00:05:33.519
Yeah.
00:05:33.839 --> 00:05:35.600
Those are gonna be hard for a lot of people.
00:05:35.839 --> 00:05:37.600
Those are really good for a lot of people.
00:05:38.079 --> 00:05:42.160
If someone has shoulder impingement, do you have a modification that you like?
00:05:43.199 --> 00:05:44.560
That's a good question.
00:05:44.800 --> 00:05:47.120
I don't want to force pain.
00:05:47.600 --> 00:05:50.639
There's a range of motion that's uncomfortable.
00:05:51.279 --> 00:05:55.199
I'm okay with uncomfortable to try to get through some range of motion.
00:05:55.439 --> 00:05:59.360
Um, you don't have it, it sort of depends on where that impingement is.
00:05:59.600 --> 00:06:04.399
If it's if it's when you're here and that's like just come to your side, come up.
00:06:04.560 --> 00:06:11.680
If you can't get it all the way to your back, that's probably just get as far as you can and come back up.
00:06:11.920 --> 00:06:12.319
Got it.
00:06:12.480 --> 00:06:12.800
Yeah.
00:06:13.120 --> 00:06:19.120
I feel like the therapeutic discomfort I'm always okay with, but I tell people it's like there's a difference between discomfort and pain.
00:06:19.360 --> 00:06:22.399
Yeah, if it's sharp shooting type of pain, don't do it.
00:06:22.639 --> 00:06:22.879
Yeah.
00:06:23.040 --> 00:06:23.519
Yeah.
00:06:28.959 --> 00:06:31.040
So next we're gonna do some rocking.
00:06:31.600 --> 00:06:33.920
Okay, so these is this is gonna be rocking.
00:06:34.000 --> 00:06:37.360
I like to go uh wider than the mat, so I'm gonna turn this way.
00:06:37.519 --> 00:06:39.920
Um hands are gonna be underneath your shoulders.
00:06:40.160 --> 00:06:45.600
I like my toes tucked because then it gets a little bit more of a stretch in the foot as well.
00:06:45.759 --> 00:06:50.720
Um, but if that's not available for you, you can go flat.
00:06:50.879 --> 00:06:52.720
If that's not available, do what you can.
00:06:52.879 --> 00:06:55.680
But I like getting that stretch in to the toes.
00:06:55.920 --> 00:07:04.079
First, I'm just gonna come forward, straight forward, straight back, nice and easy, but then I like to go side to side.
00:07:04.399 --> 00:07:06.639
And this is kind of really where the money's at.
00:07:06.800 --> 00:07:12.480
You're gonna just sink into that hip, try to get that glute down to that heel on each side.
00:07:12.639 --> 00:07:22.800
And then the other really good thing about this is that you can come as far forward as you can and try to get into those wrists and forearms that we don't actually pay much attention to.
00:07:23.040 --> 00:07:24.319
You mentioned closed chain.
00:07:24.480 --> 00:07:24.800
Yep.
00:07:24.959 --> 00:07:27.199
Can you explain that really quick for people who don't know the difference?
00:07:27.600 --> 00:07:27.920
For sure.
00:07:28.240 --> 00:07:42.879
So a closed chain exercise is we're gonna use uh the arm is when your hand is planted to the ground and you're doing movement at the shoulder with your hand planted, so that's a closed chain, so the whole chain is closed.
00:07:43.040 --> 00:07:52.079
An open chain would be like an arm circle where the hand is floating in the air and the movement's coming from the shoulder, but it's open chain, so there's nothing going on over here.
00:07:52.240 --> 00:07:53.040
Nothing fixing the hand down.
00:07:53.199 --> 00:07:53.920
Nothing fixing it down.
00:07:54.000 --> 00:07:54.160
Yeah.
00:07:54.399 --> 00:07:54.879
Got it.
00:07:59.519 --> 00:08:08.639
Now we're gonna do uh we're just like a general basic rotation and then side to side.
00:08:08.959 --> 00:08:15.040
Think about rotating shoulders first, then from the hips.
00:08:15.199 --> 00:08:19.839
So it's coming side to side as far as you can.
00:08:19.920 --> 00:08:21.839
You really want to be able to get as far as you can.
00:08:22.000 --> 00:08:29.199
Then you can kind of add your arms in and just sort of relax and let them go side to side.
00:08:29.439 --> 00:08:35.360
This is like one of those Tai Chi things, and then you can do move the water or the cloud, whatever this is.
00:08:35.600 --> 00:08:36.559
I like move the water.
00:08:36.720 --> 00:08:37.919
I like move the water too.
00:08:38.159 --> 00:08:43.440
I think about being in a pool and how much like resistance like that actually takes.
00:08:43.519 --> 00:08:50.320
But anyway, so just nice loosen up, just rotate back and forth, you'll start to feel all loose and good.
00:08:55.039 --> 00:08:57.679
Last thing we're gonna do is bouncing.
00:08:57.840 --> 00:09:02.480
If you need balance, you can put the foam roller in front of you.
00:09:02.639 --> 00:09:05.840
If you want just a little bit of balance, you can put it at the side.
00:09:06.000 --> 00:09:11.120
If you need more balance, you can go to the wall, whatever is appropriate for you.
00:09:11.360 --> 00:09:14.720
But I just want you to bounce.
00:09:15.200 --> 00:09:20.159
Arms loose, or like if you can, like arms loose, and if not, like yeah, arms loose if you can.
00:09:20.320 --> 00:09:21.919
If you need to balance, that's fine.
00:09:22.080 --> 00:09:25.840
But arms loose, you're just think about being rhythmic.
00:09:25.919 --> 00:09:29.919
Like it shouldn't be like your heels like pounding the floor.
00:09:30.080 --> 00:09:32.240
Your heels really shouldn't touch.
00:09:32.399 --> 00:09:44.720
Okay, you're just gonna stay nice and loose, and you can even add some shoulders with that, kind of go back and forth, whatever's comfortable for you.
00:09:45.039 --> 00:09:53.759
Talk about bone health for a second and like how bouncing and rebounding can kind of like help us with osteoporosis, osteopenia, bone health.
00:09:54.000 --> 00:09:54.320
Sure.
00:09:54.639 --> 00:10:02.480
So, first piece of that is actually just using um, because it's a lot of your calf muscle, right?
00:10:02.559 --> 00:10:03.679
And that's like your second heart.
00:10:03.759 --> 00:10:08.480
So that's a lot of blood flow, helps with lymph flow and stuff as well.
00:10:08.639 --> 00:10:18.000
Um, and then this is basically prepping you to be able to do some more high-impact stuff, which is really helpful with bone health.
00:10:18.320 --> 00:10:25.200
So um bone grows when it has um pressure.
00:10:25.440 --> 00:10:32.720
So the more pressure we put on the bone, the more it's going to be able to stimulate the things that need to grow it.
00:10:32.879 --> 00:10:37.919
So um this is the beginning pieces of starting that process.
00:10:42.960 --> 00:10:47.679
So we finished the warm-up, so we should feel like we got some blood flow going.
00:10:47.919 --> 00:10:51.200
Um, usually takes about five to ten minutes if you go through all that.
00:10:51.440 --> 00:10:57.360
So um, pretty simple, but you can kind of determine what you need for you.
00:10:57.600 --> 00:11:00.639
That's part of this, is learning what your body needs as well.
00:11:00.799 --> 00:11:02.960
So um now we're gonna get into the workout.
00:11:03.200 --> 00:11:08.399
First thing we're gonna do, and I'm gonna actually review real quick what we did last time, which was a split squat.
00:11:08.559 --> 00:11:14.879
So that was gonna be you're gonna start kind of wide, and you're just gonna drop that back knee straight down.
00:11:15.360 --> 00:11:17.679
This time we're now moving forward.
00:11:17.840 --> 00:11:21.200
So we want to get as far forward on this knee as we can.
00:11:21.279 --> 00:11:31.840
So we're gonna be almost in that same position, but now we're gonna come as far forward, trying to keep that heel down as best we can and getting that knee as far over our toes as possible.
00:11:32.080 --> 00:11:33.519
I like the pause at the bottom.
00:11:33.679 --> 00:11:36.320
If you can't pause right now, no big deal.
00:11:36.639 --> 00:11:43.919
But it in my mind it actually helps you kind of balance, get your bearings, and then you can kind of push back up as you come back up.
00:11:44.399 --> 00:11:48.320
Can you talk to us just a minute for about like getting the knees over the toes?
00:11:48.399 --> 00:11:52.879
Because there's a lot of people who don't know about getting knees over their toes.
00:11:52.960 --> 00:11:56.559
Yeah, there's a lot of debate about is that good for our knees, is it not?
00:11:56.639 --> 00:11:58.559
So, can we just pause for a second and talk about it?
00:11:58.799 --> 00:11:59.200
Absolutely.
00:11:59.360 --> 00:12:00.639
One of my favorite questions.
00:12:00.879 --> 00:12:03.279
It is important to get your knees over your toes.
00:12:03.440 --> 00:12:05.840
Um, walking your knees go over your toes.
00:12:05.919 --> 00:12:11.039
So, like most positions that we get into really do get your knees over your toes.
00:12:11.360 --> 00:12:34.559
Somebody back in the 70s did an experiment and did um they measured the force on the patella at different angles, and when the knee was bent over the toe in that position, that's when it had the most force on the kneecap, but they never correlated it to pain, injury, or anything of that extent.
00:12:34.799 --> 00:12:39.519
They just assumed that that there was, since there was more force, that would cause more injury.
00:12:39.679 --> 00:12:42.639
It has been since proven that is not the case.
00:12:42.960 --> 00:12:48.080
So for a long time the norm was don't let your knees go over your toes.
00:12:48.159 --> 00:12:57.840
But if you want to go into a squat and not let your knees go, I'm gonna have to hold on because I can't do it, and not let your knees go over your toes, like it's literally impossible.
00:12:58.080 --> 00:13:04.080
But if you let your knees come over your toes, you can get into a good squat position.
00:13:08.960 --> 00:13:10.480
So now we're gonna do a push-up.
00:13:10.799 --> 00:13:16.720
Um last time we did um elevated push-ups off of the bench.
00:13:16.960 --> 00:13:25.039
Um this time we're gonna go down to the floor, and um, I'm gonna show you two variations.
00:13:25.360 --> 00:13:32.559
One is a slightly easier one than the other one, and you can choose which one you want to move to at this point.
00:13:32.720 --> 00:13:36.399
Um, if you still want to stay with the incline ones, great.
00:13:36.559 --> 00:13:40.480
Like you can do incline push-ups for the rest of your life, and I'm happy.
00:13:40.639 --> 00:13:42.879
Um, but this just makes it slightly harder.
00:13:43.039 --> 00:13:58.320
So um, so the first one's gonna be um hands are gonna be under your shoulders, uh knees are gonna be on the ground, feet are gonna be together, but you're still gonna be in that nice plank kind of position.
00:13:58.480 --> 00:14:08.559
So think about being here and then just dropping your knees so you're in that plank, and then you're gonna bring yourself down and push back up.
00:14:08.720 --> 00:14:15.200
Uh, chest pass in basketball, like you want to push, we're not pushing from out here.
00:14:15.279 --> 00:14:17.279
We don't do anything from out here.
00:14:17.440 --> 00:14:18.960
This is not athletic.
00:14:19.519 --> 00:14:21.279
This is athletic.
00:14:21.600 --> 00:14:28.080
So, again, hands are gonna be under shoulders, you're gonna come back down and back up.
00:14:28.240 --> 00:14:31.039
Try not to let your elbows go out to the side.
00:14:31.200 --> 00:14:34.000
We like to keep them closer to the body.
00:14:34.320 --> 00:14:41.919
If that's getting easy and you want to start challenging yourself more, you're gonna go back up into that full plank position, and then you're gonna come down.
00:14:42.159 --> 00:14:44.159
Down, come back up.
00:14:49.600 --> 00:14:53.360
Now we are going to do a single-leg deadlift.
00:14:53.519 --> 00:14:58.799
If you need something to balance with, chair, foam roller, wall, all good.
00:14:59.120 --> 00:15:04.559
Um, what you are going to do, you are going to stand on one foot.
00:15:04.799 --> 00:15:14.000
I like to have my eyes in front of me, so I'm going to look usually where the floor meets the wall.
00:15:14.639 --> 00:15:18.799
Keep my eyes there because where your eyes go, your head goes, where your head goes, your body goes.
00:15:18.879 --> 00:15:25.600
So if you're looking at your foot, you are more likely to fall than if you can keep your gaze straight ahead of you.
00:15:25.840 --> 00:15:28.960
So I'm going to have you on one foot.
00:15:29.440 --> 00:15:35.919
I want you to think about keeping your hips closed, so keeping them parallel to the floor the whole time.
00:15:36.159 --> 00:15:38.080
You're going to reach your other foot back.
00:15:38.240 --> 00:15:41.519
Whoa, Beth, and you're going to try to touch down.
00:15:42.320 --> 00:15:46.320
Your foot's not going to go anywhere, so if you know where your foot is, you can reach it every time.
00:15:46.399 --> 00:15:47.679
You don't have to look at it.
00:15:47.919 --> 00:15:49.519
You're going to reach back.
00:15:50.159 --> 00:15:52.559
You're going to reach with your opposite hand.
00:15:52.639 --> 00:15:58.960
So if you need to balance, you're going to use the same side hand so you can keep your hips closed.
00:15:59.039 --> 00:16:03.120
If you use the same side, people tend to half moon.
00:16:03.360 --> 00:16:05.840
Great movement, not what we're doing here though.
00:16:06.000 --> 00:16:10.159
So this is really about being able to come forward, reach down.
00:16:10.320 --> 00:16:12.799
You're going to feel some tension in your hamstrings.
00:16:13.600 --> 00:16:16.559
You're going to use your glutes and hamstrings to come back up.
00:16:17.600 --> 00:16:22.159
Functionally, what are some things that this would help us with with function?
00:16:23.600 --> 00:16:25.039
I mean, the list is long.
00:16:26.159 --> 00:16:26.799
Like a few things.
00:16:26.879 --> 00:16:28.399
I'm thinking dog poop bags again.
00:16:28.639 --> 00:16:35.279
I was gonna say, like, this is going back to picking up dog poop again, but it's gonna get you back into that position, right?
00:16:35.440 --> 00:16:40.240
So you can balance on that, you can reach down, come back up, kind of thing.
00:16:40.480 --> 00:16:55.600
Um, because you can kind of advance this in a few different ways as far as um the movement itself, but yeah, being able to pick up the poop again, just picking things up in general.
00:16:55.840 --> 00:17:03.200
Um, where are we going next?
00:17:03.440 --> 00:17:06.480
Next, we're going to do a reverse plank.
00:17:06.799 --> 00:17:07.680
Alright.
00:17:08.240 --> 00:17:11.920
Um, so you're gonna go back down on the floor.
00:17:12.160 --> 00:17:17.279
Um you're gonna have your hands underneath your shoulders again.
00:17:17.519 --> 00:17:21.039
Um for this one, I usually like fingers forward.
00:17:21.200 --> 00:17:24.799
Uh, it makes it slightly more difficult, I think.
00:17:25.039 --> 00:17:29.920
If that's too hard, hands back, you can start, that's fine.
00:17:30.079 --> 00:17:35.039
Um, whatever kind of hand position to get you to be able to do it, I'm good with.
00:17:35.279 --> 00:17:38.640
But eventually, this is the ideal position.
00:17:38.799 --> 00:17:51.839
And basically, what you're gonna do, your legs are gonna be out in front of you, and you're gonna lift your hips up so you're in a nice straight line again, from your heels all the way up to your ears, basically, and you're gonna hold that.
00:17:56.960 --> 00:18:04.880
The next thing we're gonna do, we're gonna now grab whatever those moderate weights are that you decided to choose.
00:18:05.279 --> 00:18:07.279
Pick these down, pick these up properly.
00:18:07.359 --> 00:18:10.480
So we're not just gonna bend over and pick things up.
00:18:10.640 --> 00:18:12.480
We're here to do things the right way.
00:18:12.640 --> 00:18:21.359
So we're gonna bend our knees, we're gonna keep the weights at our side, we're gonna use our legs and we're gonna lift up, and then we're just gonna walk.
00:18:21.599 --> 00:18:26.559
So you're gonna keep the weights nice and relaxed at your side.
00:18:26.720 --> 00:18:37.759
I don't want your again, shoulders out of your ears for pretty much everything we do, but shoulders down, out of your ears, and then you're just gonna walk forward.
00:18:37.920 --> 00:18:43.599
You don't need to take exaggerated steps, you're just gonna kind of walk like you normally would.
00:18:44.000 --> 00:18:47.440
Your step might be even a little bit smaller, that's fine.
00:18:47.759 --> 00:18:50.960
Then you're gonna walk backwards.
00:18:52.799 --> 00:18:58.079
So this is great, especially if you don't have a lot of space, you're just gonna go back and forth.
00:18:59.119 --> 00:19:04.720
And I feel like this would be another really good one if you didn't have moderate weights, you could just practice with like your grocery bags.
00:19:04.960 --> 00:19:05.680
Absolutely.
00:19:05.839 --> 00:19:08.000
And this is probably like that.
00:19:09.440 --> 00:19:11.839
My example for why this is functional.
00:19:12.000 --> 00:19:18.960
Like, this is as functional as it gets for carrying every bag of groceries from your car back into your house because only you only want to do one trip.
00:19:19.680 --> 00:19:21.599
This is this is why we do it.
00:19:21.839 --> 00:19:29.839
But also, like, what kind of compensation things do people need to look out for for like what they need to be making sure that they are doing form positive?
00:19:30.240 --> 00:19:36.400
Yeah, so you don't want a lot of like sway, you don't want your arms kind of like swinging like we normally do.
00:19:36.559 --> 00:19:41.359
This is actually gonna keep your arms pretty much at your side, you don't want a lot of twist.
00:19:41.599 --> 00:19:51.200
This is actually trying to keep you from twisting and building up that stability in your core, so it shouldn't be like a lot of this.
00:19:51.599 --> 00:19:55.599
You want to be nice and stable so you can have a good foundation.
00:19:55.759 --> 00:20:02.559
Think about carrying all those bags, you want all that to be able to move off a stable base.
00:20:02.799 --> 00:20:05.200
I like it doing it at their side.
00:20:05.359 --> 00:20:08.319
There's other ways you can do carries.
00:20:08.559 --> 00:20:15.920
Um, an example would be like a uh front rack position.
00:20:16.079 --> 00:20:17.839
This is called front rack position.
00:20:18.000 --> 00:20:24.559
Um, so if you're taking your purse and every other bag up onto your shoulder, we're here.
00:20:24.880 --> 00:20:32.319
Um, and then this one is not as daily functional, would be overhead.
00:20:32.559 --> 00:20:35.519
So if you're gonna be here, you want that arm nice and straight.
00:20:35.680 --> 00:20:37.920
Think about like bicep to ear.
00:20:38.400 --> 00:20:47.519
But unless you're carrying your kid in like airplane position, uh, I don't know if there's a ton of functionality for that one.
00:20:47.759 --> 00:20:51.440
I think a lot about putting things into overhead um compartments and airplanes.
00:20:51.599 --> 00:20:52.559
For sure, for sure.
00:20:52.720 --> 00:20:53.440
That's what I see here.
00:20:53.839 --> 00:20:56.000
But we're not carrying it in that position necessarily.
00:20:56.319 --> 00:20:58.480
I think still being able to do it, I think.
00:20:58.799 --> 00:21:01.279
Being able to do it a hundred percent, a hundred percent.
00:21:01.440 --> 00:21:09.519
That motion is important, but you're not usually walking down the aisle with your suitcase over your head looking for the spot, like yeah.
00:21:14.720 --> 00:21:18.000
Uh so the last thing really, I'm just gonna move these out of the way.
00:21:18.160 --> 00:21:21.200
Um, we are gonna do so.
00:21:21.279 --> 00:21:24.319
This is actually the progression from the bouncing.
00:21:24.480 --> 00:21:26.640
It's just gonna be some hopping.
00:21:26.880 --> 00:21:33.200
Um, and at first it's literally like before we were just bouncing, toes were staying down.
00:21:33.359 --> 00:21:37.279
Now we're just gonna add toes coming off the ground.
00:21:39.119 --> 00:21:42.640
That's the minimum of what we're gonna do.
00:21:42.880 --> 00:21:47.359
You can start to make things more interesting for you if you'd like.
00:21:47.519 --> 00:21:48.160
You can.
00:21:48.400 --> 00:21:58.160
I usually like this floor is great because it's it's has slats, so you have lines, so you can just pick a line and go forward and backward over that line.
00:21:58.400 --> 00:21:59.759
Then when all that is easy.
00:22:00.160 --> 00:22:03.680
Then you can go to one foot and you can do all that same stuff on one foot.
00:22:03.920 --> 00:22:10.079
So there's a lot in this world of hopping that doesn't need to be a lot of work.
00:22:10.319 --> 00:22:12.559
And again, start with 10.
00:22:12.640 --> 00:22:14.799
Just do 10 hops, then rest.
00:22:15.599 --> 00:22:16.559
Well, I am back.
00:22:16.640 --> 00:22:20.319
I'm the disembodied voice you've been hearing chatting along as we go along.
00:22:20.480 --> 00:22:25.519
We just realized it's way too hard in like this small studio space to film us both.
00:22:25.759 --> 00:22:27.200
So I'm back.
00:22:27.359 --> 00:22:29.920
You can hear my commentary for the last hour.
00:22:30.079 --> 00:22:31.680
So thank you again for being here.
00:22:31.920 --> 00:22:32.240
Absolutely.
00:22:32.319 --> 00:22:32.799
It's so much fun.
00:22:32.960 --> 00:22:33.440
Appreciate it.
00:22:33.599 --> 00:22:34.559
I am so excited.
00:22:34.640 --> 00:22:37.039
We're gonna do what, maybe two more parts in the little series.
00:22:37.279 --> 00:22:37.440
Yeah.
00:22:37.519 --> 00:22:37.759
Yeah.
00:22:37.920 --> 00:22:39.599
So look forward to like two more parts.
00:22:39.759 --> 00:22:42.079
We're gonna kind of sporadically roll these out.
00:22:42.240 --> 00:22:47.599
The idea being hopefully you can do one workout series for a bit and then we progress.
00:22:48.400 --> 00:22:49.920
And we'll do that a couple more times.
00:22:50.160 --> 00:22:54.319
If you're just finding this now, go back to the original and they're in order.
00:22:54.400 --> 00:22:56.160
So then you can start with one.
00:22:56.400 --> 00:22:59.680
If you think about this like a rehab experience, do that for a few weeks.
00:22:59.839 --> 00:23:03.200
When you're ready, go to number two, three, four.
00:23:03.279 --> 00:23:06.319
So look forward to Beth coming back and sharing her wisdom with us.
00:23:06.559 --> 00:23:07.440
I'm looking forward to it.
00:23:07.839 --> 00:23:08.240
Me too.
00:23:08.480 --> 00:23:08.960
Me too.
00:23:09.039 --> 00:23:12.720
I mean, it's like so nice to have conversations about things like knees over toes and bone health.
00:23:12.960 --> 00:23:13.599
You know, I love it.
00:23:13.839 --> 00:23:14.400
It's awesome.
00:23:14.559 --> 00:23:18.079
So thank you all again for being here for another week of Menopause Unscripted.
00:23:18.319 --> 00:23:22.319
We'll see you next week with another topic, and we will welcome Beth back very soon.
00:23:22.559 --> 00:23:23.200
Thanks for having me.
00:23:23.359 --> 00:23:25.279
Do you have a last thought for us in our audience?
00:23:25.519 --> 00:23:26.319
Just keep moving.
00:23:26.480 --> 00:23:31.359
So even if some of this stuff is hard and not to your level yet, no problem.
00:23:31.440 --> 00:23:32.240
Just keep moving.
00:23:32.480 --> 00:23:32.960
And pain.
00:23:33.279 --> 00:23:34.240
Don't get frustrated with it.
00:23:34.400 --> 00:23:35.279
Don't get frustrated.
00:23:35.359 --> 00:23:38.960
And I would say, like, therapeutic discomfort is normal.
00:23:39.200 --> 00:23:41.359
Normal, but we just don't want we don't want pain.
00:23:41.440 --> 00:23:43.680
No, we're trying to keep you out of pain for a long time.
00:23:43.920 --> 00:23:44.559
The whole life.
00:23:44.720 --> 00:23:45.759
That's the whole point.
00:23:46.640 --> 00:23:50.480
On your feet, not falling, out of pain, picking up your dog poop.
00:23:50.640 --> 00:23:50.880
Yeah.
00:23:51.039 --> 00:23:52.400
That's probably the most important thing.
00:23:52.480 --> 00:23:53.440
I hate when people leave it.
00:23:53.599 --> 00:23:54.720
No, it's worse.
00:23:54.880 --> 00:23:55.920
And then you step in it.
00:23:56.480 --> 00:23:57.200
Don't even.
00:23:57.599 --> 00:23:57.920
Yeah.
00:23:58.160 --> 00:23:59.519
You'll hold up your thing.
00:23:59.759 --> 00:24:00.799
Well, thank you again.
00:24:00.880 --> 00:24:02.640
We really appreciate you being here.
00:24:02.799 --> 00:24:06.160
Uh, you could like, follow, and subscribe to us on all the channels.
00:24:06.319 --> 00:24:15.119
If you happen to be listening to this on an audio podcast, please go to YouTube where you can watch all of this and realize the full video is there for you.
00:24:15.200 --> 00:24:19.759
So hopefully you still got something out of this by listening to the conversation that we're having.
00:24:19.920 --> 00:24:22.880
But if you want to follow along, YouTube is your place to go.
00:24:23.039 --> 00:24:23.599
For sure.
00:24:23.759 --> 00:24:24.480
Have a great week.
00:24:24.720 --> 00:24:25.440
Me too.
00:24:26.319 --> 00:24:28.240
Now I have to end with the boring stuff.
00:24:28.400 --> 00:24:31.440
While I am a doctor, I am not your doctor.
00:24:32.160 --> 00:24:36.799
This podcast is for entertainment and educational purposes only.
00:24:37.119 --> 00:24:44.720
If something in today's episode resonated with you, please bring this to your own healthcare team and self advocate.
00:24:44.880 --> 00:24:46.640
You always are promoting that.
00:24:46.880 --> 00:24:54.880
I cannot wait for you to join me on next week's episode of Metapause Unscripted for another hot topic.
