Episode 13.2 movement snack table top position. This week we were talking about eating more greens. And when I think about greens, I think about gardening. And for those of you who are gardeners out there, you probably get into this position a lot, which is a wonderful thing. But if you're not a gardener, it is a position that we have lost over the years. And unfortunately, it's causing tight hamstrings, tight calf muscles, sore, low backs, law, lack of mobility and our movement. So what I want you to practice is a tabletop position. And I will post a picture at raising underscore healthy humans on Instagram, I will also post a picture in our form fit mom community for you, it is a tabletop position, if you are able to stand up. If not, if you're driving, obviously, don't just imagine yourself doing this so you know what the position is. So we're going to stand up, and we are going to bend forward to touch a chair out in front of us the seat of the chair. So you've got to bend forward enough to where your hands can touch the seat. But here's the thing. Most of us when we bend forward, we round into our upper back, we shouldn't round what we should be doing is hindering from our hips. And many of us have lost the ability to hinge properly from our hips, which can create pelvic floor issues. Like I mentioned before hamstring tension, calf tension, it affects the hips and pelvis and right on up the line because we our whole body, everything within our body works together. So if you have a sore shoulder, we may be able to look at you and determine it has something to do with your foot. That's how amazing our body is. So we have stood up we have bent over we have hinged from our hips to be able to touch the chair. And in this position, your knees should be soft, many of us hyperextend that's especially us mamas, we hyperextend our knees and I want you to take that out, we're going to soften our knees. Now usually when I tell people to soften their knees, they bend them, we're not bending them like we're going into a squat, we're just softening them. And you're going to feel some tension in your hamstrings. And that's okay, we want to work on lengthening the hamstrings. And the more you are in this position, the less tight your hamstrings will become, the happier they will be. And the less tight all of the muscles throughout your hips and pelvis will be as well. So what you're going to do is practice this tabletop position, dropping forward hinges from our hips, and leaning to where we are able to touch the chair with our hands. And you want a nice flat back when you do this. So we're not rounding through that upper back, we're thinking nice and straight. And usually what happens when I ask people to get into this position, even if their back is straight, they will wrench their neck up. So also think of your neck being an extension of your spine. So your head is an extension of your spine. And you want to think about lengthening completely up through that neck as well. So you have a nice straight line. And I want you to hold this position. And you can practice this position. I would love to say as often as possible throughout the day. But I understand that could be difficult. So maybe what you could do is in the morning, right when you get out of bed, you lean on your bed, you kind of hinge from your hips, drop your hands, touch the bed, hold there for a moment. And then again in the evening, practice that, hold it for 2030 seconds, whatever feels comfortable. And you can even go to where you start to move around. So we're taking it up level. We've gotten tabletop position. We're working on lengthening the hamstrings. And then once you're in that and you feel comfortable in that position, not to where it's hurting or it's tight or you're You know, you're having difficulty breathing because your hamstrings are so tight, we want to start thinking about taking deep breaths, and moving our hips from side to side. So if you think about a dog wagging his tail, same kind of thing with your hips, just moving side to side. And that's all you're going to do. And I want you to let me know how that feels. Try practicing this more than just this one time, try practicing it a couple of times throughout the day. And see if you notice anything different. Maybe you'll notice that your low back doesn't hurt as much. Maybe you'll notice that your feet don't hurt as much. Remember, we are all interconnected, our muscles are interconnected through our facial lines. And this really could make a difference. This simple stretch could make a difference for you in your body. I'd love for you to let me know how it felt how your body feels. If you're dealing with any tension or aches and pains during this, this is what I'm here for. This is what I love. So definitely reach out to me if you have questions. Join me over in the forum fitmom community, that is a great place where you can ask me questions, and I'll usually be able to get a video up pretty quickly for you to help answer that question that you have. So make sure to join me over there. And let me know how did this tabletop position feel? I hope you all have a wonderful, wonderful week. I am so excited about next week's podcast. I talked to a chiropractor in regards to the vagus nerve and I really think you all are going to enjoy it. It is it's fascinating. It's so interesting. And I'm I'm looking forward to be able to share this information with you. So make sure to listen to next week it'll be dropping August second. I can't wait to hear your thoughts.