Issue #177: Hips Don't Lie
Good morning. It’s Tuesday, April 25th.
Today’s Quick Win
From the Lab: Your Hips Don’t Lie
Speed Read: Put Your Phone Away
Tuesday QR: Black Bean and Sweet Potato Tacos
Bucket List: Iceland
“Goals should never be easy. They should force you to work, even if they are uncomfortable.”
The increased risk in developing lower back pain from prolonged sitting - which is the number one driver of tight hips. (Source)
From the Lab
Back pain? Knee pain?
The answer is probably in the hips.
The lack of hip extension - ability to straighten our hips (like in a lunge position) has consequences up and down our body.
It’s the first place to test if it might be the cause of that rounded back we don’t want, or that pain in our knee joints when we walk/run.
It’s also common because when we sit all day that’s “hip flexion” and we can create a stiff connection between our hips and thigh bone (femur).
To see if this might be an issue for you - check out “The Couch Test” (which ironically doesn’t use a couch).
Place a mat or cushion next to the wall - with your hands on the ground, set your left knee on the mat with your left shin and foot going up flat along the wall (Position 1).
Then try to raise your right leg with your foot flat on the ground next to your hands and knee at a 90 degree angle (Position 2).
Finally, if possible, try to raise your back so it’s straight up - all while keeping your left shin/foot flat on the wall (Position 3). Repeat on other side.
NOTE: Stop advancing the position if you feel any strain or pain!!
It’s ok if you can’t get to Position 3. It just highlights a tight hip and the need to open it up a bit to alleviate or prevent future pain.
This test is also an exercise you can do on a regular basis to help open up the hips.
PRO TIP: Whatever position you can achieve - get into that position, squeeze your butt for 5 seconds (during inhale) and relax for 5 seconds (during exhale). Repeat for 3 minutes on each leg.
BONUS: Got a foam roller? Lie down on your stomach and roll back and forth with the roller under your quad muscles - moving slowly up and down the muscle for 2-5 min on each side. Yes, this one sometimes brings me to tears.
Thrive25 Partner Spotlight
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The Momentous Magnesium Threonate supplement is clinically proven to improve cognitive function and enhance the quality of sleep (see video from Dr. Andrew Huberman at minute 2:19). So it’s become part of my personal sleep routine.
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Speed Read
Health & Longevity in the News
Brain Drain Hypothesis: Just having your phone next to you could impact cognition, specifically working memory. Why? Even the process of not thinking about your phone requires cognitive resources. Consider putting your phone away during work, or other times you want to focus. (Scientific American)
Saliva-Based Biopsy: Last week we highlighted the value of saliva (Issue #172). Put another pro in the saliva column - the (potential) ability to detect cancer. It’s not quite dogs smelling you for cancer, but it beats more invasive procedures…and it’s much more scalable! (Knowable)
The Next Creative Genre: U2 has always pushed the limits of possibility in their live shows. With their upcoming residency at Sphere (at the Venetian), they have an opportunity to go even further with a fully immersive experience. (WIRED)
Tuesday QR | Bean & Sweet Potato Tacos
Easy tacos - yes please! This vegetarian option is super easy - just throw it all in the oven, bake, and then put it all in the tortilla.
PRO TIP: Soak the beans for as long as you can to help rid any potential lectins that might disrupt your digestion. Or go with a high quality meat protein option.
Bucket List | Iceland
The entire country is worth exploring - but the the Snæfellsnes Peninsula may be the best of the best - sharp mountain peaks, roaring waterfalls, black rock coastlines, and ice-choked fjords are just a few of the dramatic natural features of this extraordinary area (Credit: Microsoft). Here’s just a few of the highlights (it’s also a fun game of Google pronunciation)…
Snæfellsjökull National Park is a 170 square km surrounding a glacier/volcano and is dripping with folklore about Bárður Snæfellsás, a half-man, half-troll
Kirkjufell Mountain is now an iconic landmark thanks to Game of Thrones - the “mountain shaped like an arrowhead” is best viewed from the Kirkjufellsfoss waterfall
The Lysuholslaug swimming pool is a natural outdoor pool with “healing properties” and reaches 102°F in the summer
How have you done so far? Good? Then try these - Arnarstapi, Djupalonssandur, Gatklettur, Grundarfjordur, Londrangar, Raudfeldsgja, and Stykkisholmur?? Not quite the famous peak Eyjafjallajökull, but still pretty damn tough to say
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.