Photo by Anton Shuvalov on Unsplash

Taking a break — and open to ideas


MONDAY MOVE

Your shoulders will love you for this

There’s a muscle in your torso I’d guess you haven’t thought about lately (if ever), and it could probably use some attention: your serratus anterior. The serratus muscles connect your ribcage to each shoulder blade, which means that neglecting them can cause “winging,” or the shoulder blades flaring out. When the serratus muscles are strong, the shoulder blades effortlessly plug back and down into place, which in turn broadens the chest, allows you to sit or stand up taller and with excellent posture, and helps prevent injury to the rotator cuff. …


MONDAY MOVE

This oft-overlooked move packs a punch

In many yoga classes I’ve taken, I’ve often wondered what the heck I’m doing during “thread the needle” pose — I just didn’t get it.

Then I tried it one time at home (thank you, Adriene) when my upper back and neck were bothering me, and bam: Suddenly all the kinks seemed to work themselves out, and I just felt better.

Once I thought about it, it made sense. The spine gets a delicious but gentle twist, the shoulders get a friendly stretch, and the very slight inversion (head below chest) brings a bit of extra blood flow to the…


MONDAY MOVE

Plus, it feels incredible

If I were, for some reason, only allowed to do one stretch for the rest of my life, I’m fairly certain I would pick cat-cow. This thing is so useful, so versatile, it’s like the little black dress of stretches: You can do it as a warmup, as a cool-down, as a recovery break between sets; you can do it when you’re feeling great, or when your back hurts. If it’s one you’ve tried but mostly overlooked, though, I get it: You’re just sticking out your belly and then arching your back — what’s the big deal?

The deal is…


Monday Move

Go back to basics for your body and brain

Illustration: Jaedoo Lee for Elemental

I had a big and difficult decision to make last week, and as the little bubble of anxiety in my gut grew bigger and bubblier as the deadline approached, I could just feel it in every cell: I had to move. I was accomplishing absolutely nothing by refreshing Twitter and checking for new Slack DMs, and my body knew my only option was to expel the nervous energy on a walk.

I downloaded a calming playlist, set off on a brisk pace, and spent a few minutes just moving fast, breathing deeply, and doing a body scan to tap into…


Monday Move

Don’t @ me

Sometimes, you just need to go ahead and do the sucky thing: Tell people the news they don’t want to hear. Make the tough decision. Put that beloved toy that sings the creepy song out on the sidewalk while your toddler is napping.

Blast the death metal and do the goddamn burpees.

Hear me out: Yes, burpees suck, but if you’re physically able to do them (and willing to get sweaty and exhausted), they are also… the best. When you get into a rhythm of slamming yourself down on the floor and getting right back TF up again, the intensity…


MONDAY MOVE

Sick of the snap, crackle, pop? Try this small but powerful tweak.

A young, Asian woman performing a squat exercise with a resistance band
A young, Asian woman performing a squat exercise with a resistance band
Photo: Kilito Chan/Getty Images

A funny thing happened approximately five minutes after I turned 34: My knees turned into Rice Krispies. I’ve been fit and active for most of my adult life — including plenty of squats, which I maintain everyone who can sit and stand should be doing regularly — so this sudden sign of joint aging took me by surprise. I soon learned that crackling, popping sounds in a joint are called crepitus (I’m choosing to ignore the extremely rude fact that that word sounds kind of like “decrepit”), and thankfully, if they’re not accompanied by actual pain, they’re pretty harmless.

Still…


Monday Move

Is your butt dead? This move will bring it back to life.

I once worked out with a running coach who said that a huge chunk (scientific, I know!) of running injuries could be attributed to “dead butt” syndrome. It’s a real thing, and a diagnosis many runners have heard from sports medicine doctors and physical therapists. Here’s what happens: For those of us who spend much of our day seated, our gluteus medius muscles weaken. Over time they sort of “forget” how to switch on, which they need to do in order to keep our pelvis stable and our spine in proper alignment. For runners especially, this imbalance can force other…


Pandemic Reflections

The pandemic got me stuck in emergency mode. Here’s how an actual emergency-room visit snapped me out of it.

Photo: vm/Getty Images

If you’re not a working parent, let me share a Cliff’s Notes version of what it feels like (to me, anyway) in normal times: You figure out your life down to the minute. You find the best and most convenient childcare you can afford. You arrange your commute around this childcare. You can no longer arrive early or stay late at work, so you stay rigidly on task (burnout-spaciness days aside) and dash for the elevators the moment the clock strikes five. You curse traffic or stalled subway trains and school breaks. You fly into rooms breathlessly apologizing for being…


MONDAY MOVE

You’ll be so glad you tried this

Photography: Andi Elloway

I was not an active kid — always picked last for dodgeball teams, terribly uncoordinated, self-conscious about my knobbly knees in gym shorts. In eighth grade, I broke my pinkie finger playing kickball (figure that one out). But in my twenties, a pathetic-sounding reason arose to kickstart me into a regular exercise routine: I kept throwing out my back. A weird stretch after too much time on the couch, a sudden turn of the head, even a sneeze could do it. …

Anna Maltby

Editor and writer. Past: Elemental, Real Simple, Refinery29, SELF. Certified personal trainer; prenatal and postnatal exercise specialist. Cat & person mom.

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store