Exercise & Movement:

Improving The Quality Of Posture And Movement

Strategies After Treatment Or Exercise To Make The Most Of Your Efforts

 

IMPROVING THE QUALITY OF POSTURE AND MOVEMENT

It is important to have good quality of movement in joints, muscles, fasciae, organs, etc., because otherwise, the flow of blood, lymph, nerve impulses, etc., is compromised, leading to stagnation, inflammation, cognitive dysfunction, and even cancers. As an example, because of scar tissue (adhesions) from multiple injuries and surgeries, Diane worked for four years in a weekly movement class, with an osteopath when required, and on her own daily, to do the following correctly with a minimum of pain. She will continue to work at these, because age and daily events can cause problems to creep in.

As you look down the list, consider where and how you need to work. What parts of you move properly and what do not? Ideally, you would be able to have an assessment with a posturologist, an osteopath, and a Feldenkrais/Mitzvah teacher to help you discern the problems. Eyes, leg length, and ability of the sacrum to move are very important. Even so, it takes personal time and effort too. You are the best one to learn to interpret your body's signals.

1. Standing in neutral, i.e., in the position where your body relaxes.
   
2. Walking with the heel spot striking first, the foot rolling across the outside edge, and then dropping onto the big toe.
3. Walking with knee aligned over foot and ankle.
4. Walking with hip flexing as weight shifts from one foot to the other.
5. Walking with sternum lifted.
6. Walking with eyes forward, not down.
7. Breathing into the abdomen.
8. Breathing the ribs out to the side.
9. Breathing the ribs out front and back.
10. Breathing a wave in, top to bottom, and out, top to bottom.
11. Lying on the floor in 3/4 prone (recovery) position.
12. Lying on the floor on back with legs bent.
13. Lying on the floor on stomach with head on hands.
14. Moving joints in proper range.
15. Moving consciously.
16. Rolling over, using the spine rather than limbs.
17. Lengthening the spine, using the chin gently tucked back and other strategies.
18. Kneeling on floor, knees apart and head on hands (shell position).
19. Getting up from all fours properly, i.e., coming to a crouch and then rising as you uncurl with buttocks under you for stability.
20. Sitting by bending ankles, knees, and hips, head dropped, until fanny touches the chair.
21. Reversing that to stand up.
22. Sitting with awareness of sitting bones, spine, and head positions and ability to adjust them all to relieve tension.
23. Improving strength of core muscles.
24. Improving stamina of walking.

STRATEGIES AFTER TREATMENT OR EXERCISE TO MAKE THE MOST OF YOUR EFFORTS

1. Drink plenty of water before/during/after.
2. After treatment, a gentle walk may help to integrate the new position of the tissues.
3. If it follows naturally, a rest or nap may also be beneficial.
4. Epsom Salt Bath: * 2-3 cups Epsom Salts (or a mixture of sea salt and baking soda) in a tub of hot water.
   *Soak for 20 minutes.
   *Follow with cool/cold shower for a few minutes
   to create a vascular flush and avoid congestion.
   *Drink plenty of water before/during/after.
5. If your exercise causes pain, be sure to check back with your instructor/therapist for assessment. Sore muscles for a day or so may be okay, but intense or prolonged pain is an indication of a problem.
6. A minor injury may benefit from cold/heat treatment after it has been checked out by a professional for serious problems. Cold is most beneficial right away. Alternating heat and cold for ten minutes each, once an hour may help. Never use anything hot or cold enough to burn the skin. Wrap cold or warm items in a covering. Moist heat (e.g., warm damp towel, boiled heat pack wrapped in a towel) is better than heating pads. Never leave hot or cold devices on while asleep or overnight.
7. If your instructor/therapist finds nothing biomechanically wrong, but you still experience unusual pain after treatment or exercise, there may be another avenue that needs investigation, such as diet or environment. It may be that the treatment or exercise is not right for you at this stage. If you are having to stretch scar tissue or adhesions, this may be a painful and prolonged process which requires support from experienced practitioners.

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