Now more than ever a daily movement practice should become a staple over the coming weeks. With social isolation in full force, stress, confinement and lack of everyday movement can potentiate aches and pains as well as tension in places that are common areas for those with reoccurring problems.
An interesting observation in our practice is that patients who practice some form of daily movement be it Yoga/Pilates/Tai chi/Running or strength training manage their recreational and real-life activities with strength and confidence.
It creates a sense of well being and acts as a barometer when certain areas of the body aren't moving with ease. From a physiological perspective daily movement when done in the correct dosage with the right intent has many benefits.
It creates lubrication of the joints, promotes blood circulation to areas which might be lacking as a result of sitting, loads the connective tissue to reinforce it. At a systemic level, the stimulation of nerve endings in both the joint capsule, fascia, and muscle is like candy for the brain. All that movement is fed through the peripheral nervous system to the brain and creates a learning environment for the motor cortex and stimulates centers in the brain that regulate the autonomic (unconscious) system. The benefits of such stimulation are a brain that is more plastic (think exercise for your brain) and change your autonomic state in a matter of minutes. The shift in the state is from a stressed anxious state to a calmer clearer state of mind.
The key functions of the practice are to increase the core body temperature and promote circulation, Prime the nervous system for more dynamic movement throughout the day, and lubricate the joint surfaces. Below are some of our recommended choices making up a daily movement practice:
1) The Czech getup: (10 to each side)(If you are pain-sensitive always perform within your tolerance. Pain should not be more then a 6/10) https://www.youtube.com/watch?v=z93MyQ-sCIo
2) Getting the hip joints mobilized: (Hold for 45 seconds on both sides) https://www.youtube.com/watch?v=nLuvQCTPrcY&list=PLtyPctjT2r9yaX536MWMeXRrIAXce5iW2&index=1
3) For the Midback:
https://www.youtube.com/watch?v=V76A42jT8wo&list=PL4qucIlemaht68WVZVipE06XqgGLWuYpY&index=3
4) Full body movement: (Bear Crawl) (i recommend 5 rounds of crawling for roughly 5/6 meters in length.)
https://www.youtube.com/watchv=11okyirK_sA&list=PL4qucIlemaht68WVZVipE06XqgGLWuYpY&index=35
5) It wouldn't be complete without a bird dog: (7-10 on each side.) https://www.youtube.com/watch?v=hxo0lDGLNkw