dawnross, Author at Bit By Bit Bodyworks - Page 2 of 2
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dawnross, Author at Bit By Bit Bodyworks - Page 2 of 2

28 Dec

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Principle #2 – Move In Your Pain and Tension Free Range of Motion

December 28, 2013 | By | No Comments

Last month I introduced movement principle – #1 Nourish Relaxation.

This is the first of the movement principles I use whether I’m leading a workshop, group class or working one on one with a client.

Let’s take a closer look at the next principle –

#2 Move in your pain and tension free range of motion.

Pain and tension are loaded words with many interpretations and variations. When we experience pain that rips, tears, furrows the brow, causes us to wince, bite our lip, clench the jaw and quiet literally takes our breath away most will agree there is some form of dysfunction or compensation occurring in the body.

Tension or feeling strain during movement and our favorite activities is what happens before feeling pain. Tension and strain movement patterns over time lead to pain patterns.

For example stand up, notice your breath, feel your feet, feel your lower leg and feel your upper leg, feel your chest and shoulders, now lift one foot off the floor. Did your you hold your breath, lean to the opposite side, tense up in the upper body, grip in your jaw or face, feel any strain in your standing leg?

If you did there is an opportunity to improve the communication between the brain, nervous system, tissues, muscles, joints and bones of the body.

One of two things happen at this point:

  1. We continue to push through the pain and tension thinking we should be able to “run 5kms, do “X” yoga pose, etc. The belief being that if we keep working/exercising we’ll get stronger/more flexible and the pain will go away. This usually happens after a short period of rest to settle any acute pain. In effect we set out to “fix it” focussing in on the site of the pain. In some cases our pain will go down but we will not truly heal and may have more problems later on because the neuromuscular pattern that caused the pain has not been addressed. i.e. knee pain that comes and goes progresses to plantar fasciitis or sciatica.
  2. We recognize that the pain and tension are signs of dysfunction or compensation and if we keep running, doing “X” yoga pose, etc the dysfunction will persist. We choose to change our movement patterns.

We feed, nourish and strengthen neuromuscular patterns with our movement. If we move in pain or tension we feed the body brain patterns that are causing pain or tension. To change these patterns we have to stop moving in ways that create pain and tension.

When someone comes to see me they have usually been cycling through option 1 above. They have tried everything and aren’t getting lasting results. Many remark “they are desperate for something to change.”

Cool thing is change is always possible – at any age, in any physical condition. 

For the next week practice moving in a range where there is no click or clunk in the joint you are moving, no tension, strain or pain in your body and notice what happens.

28 Dec

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Principle #1 – Nourish Relaxation

December 28, 2013 | By | No Comments

I teach using Functional Synergy’s 8 Principles of Movement. Over the next 8 months I’ll elaborate on each of these principles.

Principle #1 – Nourish Relaxation

Relaxation occurs when we cultivate the parasympathetic system which is part of the central nervous system. The opposite of the parasympathetic system is the sympathetic system or stress response which when aroused puts us in a “Fight or Flight” state.

Many of us continually live in the “Fight or Flight” state which has lasting and far reaching impact on our health and wellbeing. This stress response suppresses our immune system, contributes to weight gain or inability to loose weight, results in self indulgent behaviour, feeling tense/tired and we simply handle life as it happens with less skill then we’d like at times.

The relaxation response or stimulation of the parasympathetic system turns off this fight or flight response and is where magical things occur. The breath is a beautiful vehicle for stimulating the relaxation response.

  • Sit and notice your breath for the next couple moments.
  • Where do you feel the inhale?
  • Where do you feel the exhale?
  • Are they similar in length or is one longer or shorter?
  • Which feels easier or you feel more connection to?
  • Notice the rate of thoughts in your mind.
  • Notice how your body feels and what sensations are present right now.

 

“Everything you do, the pace you keep, the feelings you have, and the choices you make are influenced by the rhythmic metronome of your breath.” ~ Donna Farhi The Breathing Book