Recently, the following question was presented to me by a client regarding implementation of the "tuck" position outside of exercise sessions. As a topic that has needed addressing, no time like the present.
Q. Lani, today I'm having a soreness in my lower back that I usually don't have. I've been trying to really connect with "curling my core and keeping but" tucked during the day….not just when I exercise. I just started noticing this today….Today while doing my workout, on the curl up with hands on knees it really hurt. Any thoughts? Thanks a bunch.
My reply: If I understand you correctly, the "curling the core" is a reference to the pulling of the front of the torso in, while pressing the low and middle part of the back in the direction of the space behind you. And the tuck means the backward tilt of the pelvis that comes with a tuck of the tail.
In my practice, I teach that while these positions and exercises are important for correcting muscle imbalance, these are exercises not to be duplicated with intensity all day long. You should NOT be taking the deep tuck into all walking and standing movements. Rather, pull in the abdominal wall (as in 7 Seconds to a Flat Belly) which facilitates muscle balance through the waist, hip, and low back area, and provides a slight corrective direction to the tilt of the pelvis. It stabilizes the area and activates many of the core muscles in a functional, fluid manner. Save the deep tuck stuff for your training workouts.
Likewise, the pressing to flat the back, meant to counter an exaggerated curve in the back, should not be fought for all day long. We have a natural curve in the lumbar area of the back (see image, left) and we should not be maneuvering to get rid of it. The natural curves in the spine are designed to effectively cushion and distribute impact as well as facilitate functional movement. By no means should we be trying to eradicate them with excessive exercise.
Too much prolonged tuck and pressing the low back place a stress on the lumbar area and overwork the muscles at the top of the hip in back. This resulted in the soreness that you are experiencing. Some good training moves, but not meant to be sustained 24/7. Physical therapy is for building strength and countering imbalances, but not always for intense movement all day long.
I know that there are those who will disagree with me on this one, and who suggest that you should be implementing this movement intensely all day long to counter effects of gravity. I say no, because of just what happened to you.
Do the work during workouts. Combine it with strengthening the muscles through the middle and upper back, hips, abdominals and backs of the legs. Let it train you to walk erect , with stronger back muscles, stronger glutes and abs, and shoulders rolled back into open chest position. Then let the awareness of functional posture and strength of muscles gained during workouts carry you forward into beautiful movement.
You want to dance and flow through life, for heaven's sake -not be crimped and tucked!
© Lani Muelrath, M.A. 2010 All Rights Reserved
Filed under Bar Method, Blog, Exercise, T-Tapp by 
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If you are one of those people who thinks that preparing veggies for a solid, yummers meal is too much trouble, then you haven't seen this video.
This Veggie Sandwich Wrap is not only easy (you can use canned beans!), versatile (mix and match the veggies you prefer – or have on hand!), it's good enough to serve to "company"!
This has become a favorite standby, and thanks to Rip Esselestyn and his Engine 2 Diet for putting a new, easy twist on an old favorite.
The video shows you how easy this is to put together. To assist, here's an ingredients list and written instructions for you. It's easier than ever to design your plant-strong diet and eat freely to appetite while getting your skinny on!
Vegetarian Sandwich Wrap
1 onion, chopped
1 bell pepper, seeded and chopped
4 ounces sliced mushrooms
1/2 can of corn, rinsed and drained
8 ounces roasted red bell pepper hummus (or 1 cup homemade)
2 large whole grain wraps
1/2 can black beans, rinsed and drained
1 roasted poblano pepper, cut into strips
1/2 package fresh spinach
Preheat oven to 450 F.
Sauté* the onion until translucent. Add the bell pepper and cook for 2-3 minutes. Add the mushrooms and corn.
Spread a layer of hummus on the wrap. Add the sautéed vegetables, beans, poblano strips, and fresh spinach. Roll into a burrito.
Place on a baking sheet, seam side down, and bake for 8-10 minutes. Serve the wrap warm, and top with guacamole and salsa.
Variation: Substitute one small can of drained green chilies for the fresh poblano pepper.
Note: * a steam saute is the best method here; the veggies with a thin layer of water in the bottom of the pan does away with the empty calories of added fat. I add a little mirin (sweet cooking wine) or Bragg's aminos (for savory flavor), or veggie bouillon as desired.
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Filed under Blog, Diet & Nutrition, Plant-strong diet, Vegetarian, Weight Loss by
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