Jean Jiggles to Fitness

Jean's record of getting healthy, JeanJiggles is my fitblr side blog. My main/personal/fandom blog is DoctorAlpha.

[violetsandshrikes]

Saw this on Pinterest but wanted to share bc actually I have had a physio recommend this to me and it’s been amazing!

Walking backwards strengths the muscles around your knee (esp the quadriceps, which you will definitely feel if you do this) but doesn’t put the same strain on the joint as forward walking or running. It’s very good for your balance, coordination and patellar tracking, all important to reduce knee pain, support your knees and can help rehab knee injuries.

I do it on a gym treadmill, usually at 1.2 km/h (but I’ve seen anywhere from 0.8-1.6 km/h recommended, which is like 0.5-1.0 mph for the Americans). You can start with a very slight incline and then slowly increase it 5% as you get more comfortable, and to help engage the muscles. I usually do this for 5 to 10 minutes, 3-4 times a week. My understanding is that you can also do it outside, either on flat or sloped ground, because just walking backwards itself is useful as hell (the incline is just useful to engage muscles more as you get more used to it)

If you have even a spare 20 minutes a week, this is seriously useful to support your knees, because there is nothing worse than injuring one

[violetsandshrikes]

Bc I know there are many people on this website dealing with chronic pain and disability, I will add some studies below the cut on backwards walking (retro walking) as well. It's been investigated for quite a few things including knee osteoarthritis, lower back pain/instability and also balance improvement for people with hearing impairments, to name a few

Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals

Background Previous studies reported the beneficial effects of walking in individual with mild to moderate knee osteoarthritis (OA). The cur

Increased external knee adduction moment during walking alters the joint biomechanics; which causes symptoms in chronic knee osteoarthritis

Effect of retro walking versus balance training on pain and disability in patients with osteoarthritis of the knee: a randomized controlled

Background Osteoarthritis (OA) is a chronic, degenerative, inflammatory musculoskeletal dysfunction. It is associated with pain, reduced fun

(PDF) Effect of Retro-walking Versus Core-stability Exercise on Pain and Function in Mechanical Low Back Pain: A Comparative Study

PDF | Background: Low back pain is the fifth most common reason for physician visits, which affects nearly 60-80% of people throughout their

The Effect of Retro Walking Training on Dynamic Balance in Sedentary Individuals with Hearing Impairment

[fuckyeahyoga]

[jesusinstilettos]

I’m about to save you thousands of dollars in therapy by teaching you what I learned paying thousands of dollars for therapy:

It may sound woo woo but it’s an important skill capitalism and hyper individualism have robbed us of as human beings.

Learn to process your emotions. It will improve your mental health and quality of life. Emotions serve a biological purpose, they aren’t just things that happen for no reason.

1. Pause and notice you’re having a big feeling or reaching for a distraction to maybe avoid a feeling. Notice what triggered the feeling or need for a distraction without judgement. Just note that it’s there. Don’t label it as good or bad.

2. Find it in your body. Where do you feel it? Your chest? Your head? Your stomach? Does it feel like a weight everywhere? Does it feel like you’re vibrating? Does it feel like you’re numb all over?

3. Name the feeling. Look up an emotion chart if you need to. Find the feeling that resonates the most with what you’re feeling. Is it disappointment? Heartbreak? Anxiety? Anger? Humiliation?

4. Validate the feeling. Sometimes feelings misfire or are disproportionately big, but they’re still valid. You don’t have to justify what you’re feeling, it’s just valid. Tell yourself “yeah it makes sense that you feel that right now.” Or something as simple as “I hear you.” For example: If I get really big feelings of humiliation when I lose at a game of chess, the feeling may not be necessary, but it is valid and makes sense if I grew up with parents who berated me every time I did something wrong. So I could say “Yeah I understand why we are feeling that way given how we were treated growing up. That’s valid.”

5. Do something with your body that’s not a mental distraction from the feeling. Something where you can still think. Go on a walk. Do something with your hands like art or crochet or baking. Journal. Clean a room. Figure out what works best for you.

6. Repeat, it takes practice but is a skill you can learn :)

[lastoneout]

I have been in EMDR therapy recently to help with past trauma and like 90% of the appointments is just this post. Which I thought was silly at first bcs I was like "well I know how I'm feeling, I feel bad" but man you have no idea. Literally JUST talking through whatever stressful thing I have going on at the moment and whenever I feel a Big Emotion stopping and acknowledging, naming, and sitting with it. I've made more progress with my trauma and mental illnesses just doing this in a single year than I have in like 10+ years of therapy.

It might feel silly or pointless at first but stick with it, it really helps.

[only-tiktoks]

[mellifluousbenthictones]

this shit is no joke. It took me a year of stretching at every possible opportunity to get rid of the pain

[thoughtportal]

5 simple exercises to awaken dormant muscles

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[onemillionwordsofcrap]

I appreciate this video a lot--people don't realize how important it is to start slow if you're trying to come back from a completely sedentary lifestyle, and they get really hurt as a result. Straining your muscles too much, too suddenly can land you in the E.R. and the wrong joint injury can permanently affect your mobility, so please start with absolute basics and easy stretches!

[only-tiktoks]

[jeanjiggles]

How to Get Rid of Piriformis Pain FOR GOOD

[hybridcalisthenics]

You CAN do deep squats, my friend!

[soyala04]

I’ve seen a few of this guys vids (the pullup one most recently) floating around now and i cannot tell you how much i love them.

there’s so much emphasis on getting in shape and exercising, but it all just assumes that everyone can already do these exercises to begin with.

you need to build up your body’s muscles first and i will forever rage that PE/Gym class never teaches kids how

this man’s a pure blessing for breaking these exercises down to easier steps

[what-even-is-thiss]

Your sense of self isn’t a static image, bro. It’s more like a climate or a biome. Both of which can shift in gradual ways over time or suddenly due to internal or external factors. Just check the weather report, man. Don’t try to force the sky to stay blue without clouds 24/7.

[opalescent-potato]

[coping-skills]

Tuesday tips:

Have any mental health tips, tricks, or hacks?

[postitforward]

Sometimes all you need is an idea ^^

[prohaloplayer-deactivated202601]

so sad when a fat person gets famous and then they're skinny a year later. what did they do to you

[martian-martian-martian]

the shittiest part, besides a fatphobic society, is that it’s usually money.

ironically, it costs a lot of money to be skinny and fit lol.

When people get famous, they can afford diets and new ingredients, surgery, gym memberships and personal trainers.

and they can afford the TIME to change their diet and lifestyle. which is the most precious commodity of all. you cant work out or meal prep if you’re working 8-10 hours a day.

the societal pressure is a whole OTHER thing too. ever notice how a lot of fat celebs, especially women, have no double chin/ soft jawline? they get cool sculpted, because society is ready for a soft body but hardly ever loves a soft face.

but generally it’s money. once again everything comes down to class.

that’s why the who sigma-workout-grindset doesn’t really make sense. good on you for losing weight if you WANT to, but you have to acknowledge that you had the time, resources, and financial stability to do it, which a lot of people don’t.

[hybridcalisthenics]

You CAN do pullups, my friend! (2022 Update) Don’t feel embarrassed if you can’t do pullups yet. You can build up with easier variations!

After you hit the goals, you can move on to harder progressions.

Wall Pullups - 3 Sets of 50

Horizontal Pullups (Chest Height) - 3 Sets of 30

Horizontal Pullups (Hip Height) - 3 Sets of 25

Jackknife Pullups - 3 Sets of 20

Full Pullups

Longer Tutorial (More Info): https://www.youtube.com/watch?v=fO3dKSQayfg Gym Rings: https://hybridcalisthenics.com/rings Free DIY Rings (Save Money): https://hybridcalisthenics.com/DIYrings

[hybridcalisthenics]

You CAN do pushups, my friend!

[justalurkr]

[swordshapedleaves]

This is basically what my physical therapist had me do for my back problems last year and it helped with the pain so much! Also walk for at least thirty minutes a day, even if it's just in small chunks throughout the day.

[the-fox-fae-deactivated20220908]

[akashicsage]

Regular doctors don’t necessarily know much about nutrition/diet either. I started seeing a dietician this year and she was straight up horrified by some of the advice given to me by my doctor.

[fred-erick-frankenstein]

[Video description:

A tiktok-video of Sarah Williams @/nutritionalsarah - who stands in front of a mirror a phone in her hand. 

CC: My thoughts on nutrition trends as a dietetic student/intern.

Starting off big: Keto was created for epileptic children. Carbs are not bad for you; they’re actually the preferred fuel source for the body.

Drinking lemon water in the morning will not boost your metabolism. Taking Apple Cider Vinegar shots in the morning is gross and does nothing for you.

The terminology of „clean eating“ is silly. The only time you should be clean eating is when there is dirt on your food.

1,200 calories is the amount a toddler needs and/or a 98 year old bed-ridden patient. If you have working liver and kidneys, you don’t need to do a detox. All those cleanses do is make you poop yourself.

Consistently eating under your Basal Metabolic Rate will lower your metabolism. Juice cleanses are just…no. Dietary fat does not make you fat. It’s an excess of calories that contribute to adipose tissue.

Sweet potatoes are not healthier that white potatoes. They just both have different micronutrient profiles. Skinny does not automatically equal healthy. Eating after 8pm will not make you fat.

Drink your water, get your sleep, eat your fruits and veggies and forget about the rest. 

/end Video Description.]

[a-girl-with-sparkling-lies]

She’s right and should say it. Speaking from an entirely different part of this grand conspiracy, a lot of this shit is made up and pushed to sell expensive niche cookbooks to your parents. The amount of books about keto and and “clean eating” i sell to boomers and older Gen X is absurd.

[asingularcanadian]

Hey so there’s a really fun podcast that just started in october of last year called “Maintenence phase” by fat activist Aubrey Gordon and Investigative Journalist Michael Hobbes, where they debunk stupid fad diets and talk about what sciece actually says about body sizes ect. They’ve done episodes that cover various different points of what is briefly mentioned here. They’re also both methodologically inclined so their episodes are incredibly well researched and the research of others i critiqued. I would big time recommend every single one, but the one that they recommend you start off with is the episode about how the BMI is bullshit You can find their podcast pretty much everywhere but for those who don’t have a subscription service the link i’ve provided will bring you to a free listening site

[dreamingoffae-mywitchylife]

[hydro-homies]

I can relate