I have a poster that I use in workshops. Every time we get up to walk, reach to the top shelf for a dish, or lift an object, no matter how light, we are reckoning with gravity, which is everywhere. Like asking a fish, “How’s the water?” we can’t describe our relationship to gravity.
Humans are designed to live in a very precarious relationship with this force. Unlike four legged creatures whose weight is distributed in a very stable fashion, we have between five and seven feet of skeleton, muscle and flesh perched on two tiny supports: our feet. Recently Daniel Lieberman, an evolutionary biologist at Harvard, stated that humans were designed for running. Not standing still, but moving rapidly through space. So when there is a crack in the sidewalk, a surprise change in level (Watch Your Step!), or the proverbial roller skate in the hallway, motion is interrupted. Gravity wins and we fall down.
An interruption of forward momentum is a shock to the body. When we experience shock; whether it’s a loud noise or a sudden loss of balance, we tend to react in what is called the startle reflex.. The body spontaneously first arches and tenses, and then if there’s time, curls into a ball. (Illustration of startle reflex) Some biologists have theorized that this instinctive reaction is left over from our arboreal ancestors falling out of trees. After the shock of missing a branch, the animal could curl up and roll. But a fall from walking is too fast. We arch the back and tense, hitting the ground hard before part two (curling up) can protect us.
Learning to “roll with it” is an important strategy when you fall but also in life. It’s easy to get stuck in the startle response: when the boss calls, an unexpected bill arrives in the mail or some other “situation of immense gravity” pulls you out of your comfort zone, making you tense up and limiting options. By developing physical resilience, you’ll discover you have emotional flexibility as well.
When Mark’s father died, he assumed he would share an inheritance. He was devastated to find that his siblings were trying to cut him out. He became defensive and angry, adding fuel to the fire. His back went into spasm and he couldn’t even walk. He came to see me for the pain. One day, as he allowed his back to soften so he could roll, he had an “aha!” moment. He recognized a series of fears – everything from fear of being cheated to fear of being an imposter. All of it was held in his breath and his back. His back pain disappeared as he said, “It’s only money, why am I killing myself?” Shortly after that he and his siblings amicably settled the estate.
While not every grave situation affects the back, there’s no better way to free yourself from the effects of gravity, either physical or emotional, then learning how to roll. It not only softens the spine, it allows you to literally see the world from another angle. Developing the ability to roll can help you in the event of any interruption of your momentum: physical, professional or in relationships. There are many ways to explore rolling. Here is one that explores not just gravity, but how you can use momentum to bring yourself back up.
Returning From the Point of No Return
Lie down on the floor or your bed and check that you have at least eight inches above your head. After you have made sure you have room above your head when lying down for this exercise, sit back up.
Stretch out your legs on the floor and interlace your fingers behind your right knee. Lower your head towards your knee as if you wanted to rest your forehead on your thigh, don’t try to touch. Keeping your head bent and back rounded, slowly go backwards as if you were going to lie down, letting your arms get long, then return to being bent over your leg. Don’t let go of your leg and make sure your arms straighten as you move away, then bend as you return. Try this a few times till it feels easy. Then as you continue moving backwards, begin to bend your right leg so your knee bends and comes up, dragging your foot up. Don’t lift your foot off the floor or bed. (That’s the point of no return!) Straighten your right leg so it pulls your arms and you sit back up. Once again, lower your head toward your thigh. Repeat this a few times till it feels easy. Rest.
Repeat the entire above sequence using your left leg.
When you sit up again, start with the same movement, but keep rolling backwards. This time your foot eventually comes off the floor. You will end up rolling on your back. As you “fall” backwards keep looking at your thigh, in other words, keep your back rounded. If you let your head fall backwards, your back will straighten out and you will be stuck when you land. If you keep round, it will be easy to just stretch out your right leg to roll right back up! If you find you land and can’t get back up without force, rest, come up to sitting in the easiest way possible, and try again. Don’t try to “muscle your way back up.
“Insanity: doing the same thing over and over again and expecting different results.” Albert Einstein
After doing it a few times, regardless of how far you got, take a rest. Then try it with your left leg.
Three important clues:
1) When you roll backwards, let your body pull your leg. Keep your arms straight till you are on your back. To return, let your leg pull your arms so that the arms straighten.
2) Breathe! If you hold your breath, your arms and shoulders will tense. By practicing an easy breath in this approximation of falling, your body will learn to stay more relaxed in the event of a real fall. . (Here’s a video clip demonstrating the entire sequence.)
3) And remember, it’s not important to get back up. What is important is to pay attention to how you are feeling as you explore the movement. If you feel tense, judgmental or frustrated, chances are you do that in your life as well. Just “roll with it.”
