This week’s podcast (episode 242) is a little different – I went for a walk with the brilliant Clare Rawlings from Raw Movement, and we chatted all things movement, pain, and posture. Clare’s story of recovering from chronic pain is inspiring, and she shares six simple, game-changing tips to help you move better, feel stronger, and support your body – for the long run.
About Clare
Clare Rawlings is the founder of Raw Movement, a pioneering initiative dedicated to transforming how individuals and organisations can change health outcomes by developing a better understanding of how they move. Clare empowers people to include sustainable movement practices into their daily lives. Drawing from her personal journey of overcoming chronic pain, she has developed workshops, programs, and consultancy services that cater to schools, workplaces, and individuals. Learn more about her work at https://www.rawmovement.co.uk.
Tip 1 – Shoes that let your feet do their job
Most modern shoes are narrower at the toe, however this is not how our feet are naturally shaped. Clare feels that the shoe industry has a lot to answer for, and whilst barefoot shoes are growing in popularity, they might not be the solution we all think they are.
Firstly we need to make sure that our shoes have a wide toe bed, then that the sole is flat, and that it is flexible – to allow the foot to move freely. Our feet have been marvelously designed to carry us around and shoes should simply protect us not change how me move. However, it is important to note that changing to more natural shoes shouldn’t be done in one go, as we have been used to the additional support and shape. So when buying shoes take your time to adjust slowly to them.
Tip 2 – Place your feet with intention
When you walk your feet should be inline with your hips. Your gait should be natural and controlled, like you are on rails. All to often people walk with one or both feet turned out, which causes pain in the lower back. We learn from each other, so Clares’ online course is a great way to start to re-educate both yourself and your family into a healthier walk.
Tip 3 – Sit less, Sit better
Modern ergonomic chairs might seem like the perfect solution, but all they are allowing us to do is sit still for longer,and we are sitting for far to long according to Clare. We have created furniture that is more and more comfortable, but doesn’t support our bodies or our natural alignment.
If we sit on the floor we can’t sit still for very long, this is becasue our bodies are naturally meant to move!
If you are sitting in a chair, particularly for work, then ensure that your feet are flat on the ground and that your shoulders and spine are aligned, with a lovely gently S shaped curve. This will support your body better. But remember to get up and walk around every 30 minutes or so.
Tip 4 – Align your head and shoulders for ease
This is a more modern phenomenon and Clare feels it is mostly caused by the increased use of mobile phones. Many of us are looking down at our phones whilst walking, which is rounding our neck and shoulders.
She is worried about what that might mean for the spinal health of young people as they begin to age. She wants to encourage everyone to stack their shoulders and hold their head proud, stop looking down at devices and look ahead. This will also make you taller!
Tip 5 – Move in more ways, more often
Clare feels that the focus on lifting weights as we age is unnecessary, and if we just moved our body in different ways it would naturally be weight bearing and supportive of our skeletal health.
Gyms were created for sedentary people, but new studies are showing that those who are sedentary but exercise are still at high risk of chronic illness, our bodies simply are designed to be moving.
Tip 6 – Make walking your everyday superpower
We have created a culture of convenience and speed, and simply walking more is one of the best forms of exercise. It has been shown to improve mood, and if we can do it with friends even better.
Schools and workplaces should place more emphasis on encouraging walking breaks. Walking really is the ultimate whole-body, whole-system, whole-life movement – and it’s totally free
If you would like to listen to the full podcast episode 242 where we delve even further into these topics please click the link below.
If this episode inspired you to get moving in a gentler, more mindful way – please share it with a friend who needs to hear it. And don’t forget to subscribe for more empowering conversations each week!
Clare’s links
My links
A note about our sponsor
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Want to know more about ways to work with me?
There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.
On Facebook the Fab Female Nutrition Club is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I’ll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.
My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs.
A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help with many differing issues and we have had hugely impressive results – including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.
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