Movement For People Who'd Rather Not - 3. The Sit-Back-Up

EPISODE 3 — THE SIT-BACK-UP (A QUICKIE)

Welcome to Movement for People Who’d Rather Not - where even a micro movement counts.

In this short episode, Jac introduces the ‘Sit-Back-Up’ - a small, controlled rolling movement that gently wakes up the spine, the core, and your sense of “oh… I do have abs”

It’s simple.
It’s subtle.
It looks like almost nothing.

And yet… it works.

No warm-up required.
No outfit change necessary.
Just you, your couch, and a brief interruption to stillness.

Warning: May cause unexpected core engagement, mild surprise, and a new curiosity for collapsing.

Transcript

Hi everyone, Welcome to Movement For People Who'd Rather Not. I'm Jack, This is Jasper, My sweet friend. And today we'd like to invite you for a quickie on the couch. Now what does that mean? It just means the session is slightly shorter than usual and no stay or go moment during this session. So I'll just demonstrate the move and I'll invite you to join me for part of that demonstration just so we know that the move has landed safely in your body. Alrighty, So the move is called, I like to call it the sit back up. Otherwise known as the old just lie down for a second classic. Here's how it works, Grab a pillow if you've got one. If you don't have a pillow, You could just bunch up some rugs or a giant dressing gown or a giant's dressing gown or grab a pillow from the bedroom or something like that just as long as you've got something a little bit foamy with some sort of sturdiness going on. I like this lilac, Square lilac pillow. I'm going to place it behind my backside and the backside of the couch. I've got it on a little bit of an angle. Now if it was a big kind of pooh bear kind of roly poly pillow you wouldn't need to put it on an angle but when you've got a flattish one you can. And you can see it's creating a track, A safe track for my spine to roll down and roll back up. Now I'm going to show the move first, Don't join me yet. It's always nice to do sometimes, Isn't it? Before you do something. It helps bring you back to the moment in a really focused way and I want complete focus for this because this is about safety and I want to communicate this move to you safely. So that when you do throw it into your relaxation time it's, You know, You are protected and it's doing good for you. Alright. So when we sit down on a couch normally we just kind of collapse, Generally collapse into it. So think of this move as more of a controlled collapse or a collapse with purpose. Again, Don't join me, Just watch it. I'm rolling down the track of the cushion. It's very comfortable, I'm completely. . . Oh, It's very nice. Mmm. There should be a warning with this move. May cause sleep. And rolling back up the track of the cushion. Do not operate heavy machinery whilst doing this move. May cause sleep. There goes the tummy, A little bit rumbly. It is leading up to lunchtime. Alright. And moving on. So I just want to talk it through with my hands for a moment. Otherwise known as hands. So here's my spine from the side. Here's the velvet lilac cushion. Spine knuckle, I imagine spine knuckle by spine knuckle and I connect to it. Rolling down the track of the cushion. Spine knuckle by spine knuckle. Back up. Now here's how we do it safely. We imagine. . . Join me now if you'd like to. We imagine being soccer balled in the gut. Doof, By a soccer ball. The gut area immediately goes tense and the spine immediately goes into a C-shape. And we roll down with that tension held, Mind connected to that protective tension and that C-shaped spine all the way down. We can fully relax into the moment. Cause. . . Pause. Pa-pa-pa-pa. What are we up to? We must be halfway through the sit back up because I'm lying down right now. So do apologise. Did fall asleep there. Now we are halfway through the sit back up. Now at that halfway point, Very important, Imagine you've been soccer balled again in the guts. Doof. Tight tummy, C-shaped spine. Rolling back up the track of the cushion until we can lengthen the spine again at the top. That is the sit back. Up. Beautiful thing. Now your spine, Well, I reckon your spine's thinking this is good. I'm feeling a bit more protected than usual. Your couch is thinking this is new. I'm into it. And the muscles around here, They're thinking, Hey, Hey, What a great day. Because, Just incidentally, This roly-poly move back and forth on the couch, It strengthens the muscles around here, Otherwise known as the hold-everything-together muscles. Without them, We'd be blancmange on the floor, Blancmange on the couch, Just dripping down onto the floor. So yes, They keep us upright, But they also protect the spine, Our little spines in our backs. They protect it. That's what they're meant to do. And so for moves, Practical moves just around the house, Like putting on your shoes, You can see I've got the gut, I'm connected to it. Protective tension in the gut and the C-shaped spine's happening. So it's that conscious connection to it and that tightening in the tummy area that does the trick that keeps us, That goes a long way to keeping us safe. Let's put on the other shoe. Crickety-crick went the knee. And look, The remote control might have launched itself off the couch. You need to reach over. You can get that protective connection, Tension connection. Again, When you reach for it, You might be opening a bag of crisps and the situation escalates and they're everywhere and you've got to pick them up, Pick up all your crisps and tension again when you do that. So that's the move. You can make it a little bit more supportive for yourself if you're a bit unsure or if you've got a delicate lower back. So you can grab more pillows. You can grab heaps of pillows, As many as you like. And so all you're doing is taking away that, The distance. So there's your spine. There's the pillows bunched up. And so you've only got a little way to go back and a little way to go back up. That's the move. I love that you're here. Sprinkle it as much or as little as you like into your relaxation time. You might do two. You might do three. Five. A rogue ten. Who knows? Whatever the wisdom of your body tells you. Until next time, I hope to see you then. Sending love. Bye for now.