How Your Spine Moves: Connecting the Planes of Motion (Part 2)

On the last blog How Your Spine Moves, we discussed the three directions of spinal movement, and the importance of regular movement. It is great to be aware of these three movements, and know how to incorporate them into your life and daily practices.

Recall that the planes of movement are flexion & extension, side bending (right and left), and rotation (right and left). 

Although it is helpful to understand these movements individually, note that these movements do not happen in isolation, but rather our movement is typically moving in some combination of flexion/extension, side bending, and rotation. Our bodies move in patterns, rather than in a series of isolated movements. This speaks to the importance of practicing moving in a variety of directions, feeling the different shapes your spine can make. 

Connecting the Planes into 3D Movement

From the hands and knees position, making circles with the spine is a great way to dynamically move through all three planes. This movement is more advanced than single plane movements, and it may take some time and practice to find ease with this pattern. With a keen awareness of an imaginary light from your tailbone, draw circles with that light on the wall behind you. Be sure to switch directions every so often! Just remember it doesn’t have to be perfect. Now that you can make circles, what other shapes can you make?

Another option for three dimensional movement would be making circles with your thigh, as demonstrated in this video. Engaging in these movements is an opportunity for you to feel and sense yourself without judgment, rather than trying to “achieve” something.

The bias towards one-dimensional movement

Just as our life can be biased towards movement involving forward flexion, our movement and exercise routines can also be biased in this way. If all of our movement practice involves moving primarily in one plane (e.g. the sagittal plane), we can sell ourselves short. While strength training machines at the gym can be very helpful for developing strength and muscle mass, they are typically constricted into one  of the above described planes and thereby restrict our spine’s ability to move three dimensionally. 

To be clear, we believe that strength training machines are brilliant at isolating muscles and enhancing overall conditioning. But the downside is that our nervous system, the little woman or the little guy in the control room of our brain gets more and more biased to think in terms of isolated movements rather than whole body patterns.   

Think of throwing a ball and only moving your arm, rather than your whole body. Contrast that with turning first, flinging the arm back in the direction we are turning and then reversing the whole movement so that the arm is like a whip sending the ball so much further without strain on any one particular joint. Knowing how to integrate the movements of your body into three-dimensional patterns will improve the efficiency of your movement and thereby decrease the likelihood of strain and injury. 

At the Wellness Station, we will teach you how your spine moves, and help you to expand your movement repertoire. We will encourage you to get involved in a regular movement practice that will include three-dimensional movements of your spine, such as Feldenkrais or yoga classes. Supporting the health and movement capacity of your spine will help you find a greater sense of ease and comfort in your body, while preparing you for successful participation in the unpredictable demands of life. 

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Images:

1. https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.spinesurgeon.com.au%2Fneurological-conditions%2Fspinal-surgery&psig=AOvVaw1cR2yPGJlY__e7DqKibuS6&ust=1677780778812000&source=images&cd=vfe&ved=0CA8QjRxqFwoTCJiq2syqu_0CFQAAAAAdAAAAABAI 

2. https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.tummee.com%2Fyoga-poses%2Fcat-and-cow%2Fvariations&psig=AOvVaw01QOZd89SUev_BoU5osGIX&ust=1676918615949000&source=images&cd=vfe&ved=0CA8QjRxqGAoTCOjLquWeov0CFQAAAAAdAAAAABDaAQ 

3. https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.goldsgym.com%2Fblog%2Fresistance-machines-progression-start-fundamental-movements%2F&psig=AOvVaw3Zln6XMfT2t91HnqXo4M-r&ust=1677780938684000&source=images&cd=vfe&ved=0CA8QjRxqFwoTCICin5mru_0CFQAAAAAdAAAAABAF 

4. https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.researchgate.net%2Ffigure%2FThe-different-phases-of-throwing-in-handball-a-Run-up-b-wind-up-c-Early-cocking_fig1_325067365&psig=AOvVaw23UlDAicMKv-R42nc4WtVG&ust=1677779784570000&source=images&cd=vfe&ved=0CA8QjRxqFwoTCLjo1fKmu_0CFQAAAAAdAAAAABAJ 

Movement Snacks

What is a movement snack, you ask? This catchy term (which I do not take credit for) describes taking brief movement breaks throughout the day. These breaks are especially important if we spend a long time sitting in the same position, such as during computer work, in the car, or on the couch. They can also be used as a way to warm the body up in the morning after sleep, or perhaps simply as something to do while waiting for the coffee to brew or the food to heat up.

Many people fall into all or nothing thinking when it comes to movement. Some less than helpful ideas out there are… “It has to be intense to be effective.” Or, “I went to the gym already today, so I checked that box.” Or, “I didn’t have time to do all my PT exercises, so I will wait to do them on a day when I have more time.” These mentalities are not so helpful, as they can contribute to moving less throughout the day, as well as equating movement to a chore that we should do as opposed to something joyful that we get to do. Rather than all or nothing, it can be helpful to shift to a mindset in which we reframe our daily movement practice into realistic, bite-size chunks, incorporating the mantra: “a little bit, very often.”

The brain and body respond well to repetition, so it is important to develop a routine that we are doing often in order to get the greatest benefits out of our practice. However, this does not mean that we have to spend a very long time all at once on our movement practices. A better strategy is to have “snacks” throughout the day in which we get our body moving in order to change positions, take strain and tension off our joints, get our blood flowing, and bring about positive changes to our mood and energy levels. Of course we want to also have “meals” regularly in which we are spending a longer period of time moving and exercising, but snacks throughout the day are an excellent way to stay moving in between these metaphorical meals, especially if we are busy.

The snacks you choose should ideally incorporate movement in more than one dimension, as well as include options for variations. Variety is the spice of life- you wouldn’t want to have the exact same snack every day! You might also choose snacks that are specifically targeted towards areas that you want to bring movement into based on what your day has been like. For example, number one below (back extension with thoracic pivot point) is an excellent way to mobilize the upper back, an area that can get stiff and stagnant after spending a long time hunched over a computer.

Here are some of our favorite movement snacks:

Back extension with thoracic pivot point-

Thigh to chest, tail wagging, circles-

Hip and shoulder extension-

Bridge gliding with figure 4 option-

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Effort vs Discipline: Creating a Sustainable Home Exercise Program

A sustainable movement practice is not about doing easy things- it’s about making difficult things easy, and even elegant.

Think back to a time where you may have had difficulty with the sustainability of your home exercise program. Perhaps you attended physical therapy for a while, but would not find time to practice your exercises at home. Or you did for a while, but after stopping therapy, the exercise routine started to fade away. Maybe you found you lacked the discipline or the motivation to perform the exercises regularly.

On the other hand, perhaps you had an exercise routine that was simply too much. You put in excessive effort into it, and you found that it was energy-draining, and perhaps actually felt worse after doing the exercise rather than better, and eventually you began to avoid it. These kinds of routines are not sustainable- they do not last over time. 

What are some keys to creating a sustainable routine to maximize the therapeutic effects? Finding the balance between effort and discipline is very important. We want to have discipline- the ability to train ourselves in a consistent, habitual way. However, we don’t want our movement routine to be overly effortful. If we put in too much effort into the movements, we won’t look forward to doing our routine, because it will drain our energy and not be very enjoyable.

You may recall that Feldenkrais-inspired movement lessons emphasize whole body coordination and thus the same action is now accomplished with LESS EFFORT -that is why, especially to children, highly skilled athletes make very difficult activities look easy!

Rather than striving for a strict discipline in which we force ourselves to go through effortful motions, how can we develop a sense of playful discipline, in which we regularly engage in enjoyable movements?

One mantra to consider is a little bit, very often, with ease. It can be difficult to develop a consistent routine in which we are engaging in movement very often. Some helpful strategies could be creating a safe space to dedicate to movement at the same time every day, perhaps first thing in the morning. This may start out as a very short time, five or 10 minutes, and may gradually expand as it becomes more habitual. Gentle movements should also be sprinkled throughout the day, especially during prolonged sitting. One might consider a reminder system such as a phone timer for a brief movement break each hour, or putting up sticky notes near the computer screen. After the initial growing pains of establishing these lifestyle habits of moving very often with ease, positive habits will be formed that will make it much easier to sustain these changes over time. 

An excellent way to build discipline and improve motivation is to focus less on the outcome, and more on the experience. For example, consider healthy eating habits. One strategy is to educate people on how terrible sugar is for you, and all the health benefits of green vegetables. This strategy actually might not be that helpful because it focuses too much on what we should and should not do. However, most of us have a tendency to crave things that perhaps we would be better off without. Only engaging in things we “should” be doing can be draining on our will power. A better strategy would be to fully engage in the experience of a positive health behavior. Take time to slow down and enjoy that delicious veggie bowl. Consider all the nutrients that soaked in from the soil and sunlight, the stunning visual of all the colors, the smooth or crunchy textures, the explosion of tastes in your mouth, and the embodied sense of nourishment after giving your body the building blocks it needs.

Now, apply this to movement! Try not to force yourself to do something just because you think you should be doing it. How can you fully experience the movement? What sensations can you feel? How might it be nourishing your tissues? What can you learn about your body and your tendencies while engaging in movement? What can you have gratitude for in regards to how your body functions? How might this impact the quality of your experience and your relationship with healthy movement practices- and your whole self?

Rather than striving for a strict discipline in which we force ourselves to go through effortful motions, how can we develop a sense of playful discipline, in which we regularly engage in enjoyable movements?

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

All About Awareness

What is awareness, and why is it important?

Awareness can be loosely defined as perception of a situation. If we are in a state of awareness, we are perceiving what is happening in the present moment with clarity. Focusing our attention into the present moment, also known as mindfulness, has been shown to improve our health and well-being in many ways. Randomized controlled trials have demonstrated that mindfulness interventions can improve pain for those of us suffering from chronic pain, and also may be helpful in the outcomes of stress-related illnesses such as PTSD, Irritable Bowel Syndrome and more.1

The state of our mind greatly impacts the state of our bodies. If our mind is frequently jumping around to anxieties rooted in the future or regrets from the past, it is likely that we are operating in a sympathetic nervous system state, which comes with the release of cortisol and adrenaline, contributing to tense muscles, rapid breathing, raised blood pressure, and impaired well-being. What we do with our attention has been shown to impact many physiological functions in our body- by training the mind to focus in the present moment, we can boost the vitality of our immune system, improve our cardiovascular health, support healthy sleep, deepen our relationships with others, and even increase longevity.2

How does awareness apply to movement?

By paying attention to movement in the present moment without being shackled by self-criticism and judgment, we can find joy and relaxation during our movement practice. By making movement a meditation, we can shift into a parasympathetic state of the nervous system, which is consistent with our relaxation response (decreased stress hormones, blood pressure, etc.) This is contrary to distracted movement in which we may be rushing, thinking about other things, and neglecting to respond to sensations in our bodies. Awareness during movement also facilitates learning: where attention goes, neural activity flows. By paying attention to how certain body parts are moving, we increase connections in our brain that help us to feel and move these areas, as well as integrate these body parts with our whole being. Attention combined with consistent practice over time can actually change our brain structures, facilitating healthy adaptations in our physiology and the ability to move with greater ease and efficiency.

Over time, awareness practices help to change the relationship we have with our body. Judgment, criticism, and fear begin to melt away, and are replaced with self-compassion, body wisdom, and enjoyment of moving for the sake of moving. By paying attention to our movement in this way, we can calm our nervous system, decrease pain, improve our movement, and turn a seemingly simple motion into a profound learning experience.

Well, what about when I’m doing other things? Do I always have to pay such careful attention?

An excellent question that many clients will ask. For most people, it isn’t realistic to be 100% attentive during every waking moment! With a Feldenkrais-inspired movement program you are improving old or learning new action patterns. By the very nature of engaging in challenging but not overwhelming movement patterns, you are stimulating the neuromuscular system in such a way that inherently brings us to an attentive state. And once that pattern has been established and repeated, myelin thickening around the nerves improves the responsiveness of our intent and subsequent actions, we no longer have to think about it so much, it becomes automatic.

A Mindful Movement Practice

Take a couple minutes to practice this gentle lesson:

Begin by lying comfortably on the floor with bent knees (or a bed if the floor is not accessible). Imagine there is a little clock underneath the back of your pelvis, with 12 o’clock pointing towards your head, and 6 o’clock towards your feet. Begin to tip your pelvis between 12 and 6. This pelvis tilt goes along with an arch of the low back towards 6, and rounding of the low back towards 12.

Rather than just going through the motion and assigning any judgment to how far you’re able to go in each direction, if you are doing it “right” or “wrong”, or what “benefit” this exercise might have, try to tap into your embodied senses. Notice any sensations you feel. Pressure? Tightness? Where exactly do you feel the sensations? Can you feel certain muscles engaging or releasing?

Is there a way to carry on the same movement but in a way that feels more comfortable or easy? What micro changes can you make to improve the experience for you?

Then begin to notice what is moving. We know the pelvis is moving, and the low back is as well. As you continue to move, what other parts of you seem to be moving or engaging? What do you notice in your hips? Rib cage? Head? What seems to be pressing down, and what is lifting up? Perhaps you notice that as you pay close attention to your movement, the more you become aware of.

References: 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6613793/#:~:text=The%20effects%20of%20mindfulness%20on,and%20ultimately%20improves%20health%20outcomes).

2. https://health.usnews.com/wellness/for-parents/articles/2018-05-30/enhance-your-awareness-to-improve-the-well-being-of-your-family

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Reduce Anxiety Through Mindfulness (Without Drugs!)

Anxiety disorders are the most common mental illness in our country, affecting over 40 million US adults each year.

The prevalence of anxiety has been steadily rising, especially among younger individuals, which may be attributed to societal factors such as lifestyle habits (less movement, poorer sleep quality, work-life balance), social media, the pandemic, and overall existential dread due to issues such as climate change.

When stress and anxiety levels are high, the body releases high levels of stress hormones which can be toxic over time, damaging the body and mind similar to other toxic chemicals found in our environment. The good news is we can learn how to reduce this anxiety naturally without the use of harmful medications. In addition to counseling and psychotherapy, we can all incorporate accessible strategies to help appropriately manage stress and anxiety on a daily basis.

Here are some of my favorite tools that I use and recommend to many of my patients:

1. Breathwork

Breathing practices can be incredibly calming for our nervous system. By slowing down our breath, we naturally shift into a more parasympathetic state of the nervous system (rest and digest). Our breath is always happening in the present moment, and by focusing attention here, we can avoid dwelling on past regrets and future insecurities. A simple breathwork practice is timing the breath while gradually extending the exhale. Start by inhaling for 4 seconds, followed by a brief pause, then exhaling for 4 seconds, followed by a brief pause. Gradually increase the length of the exhale to 6 seconds, perhaps to 8 seconds. Continue for several minutes.

Consider trying a video, such as this for a more "visual" experience:

2. Meditation

Meditation is a practice that can help to calm the inner chatter of the mind to foster a state of peace. Regular meditative practice allows us to be more mindful in our inner world as well as in our relationships with others. Meditation involves bringing attention to an object of the present moment, such as breath, sound, sensations, or even movement. Focusing attention on the breath, or some sensation of the breath is an excellent practice for beginners. Try sitting comfortably in a chair or on a cushion on the floor. Take several breaths, beginning to slow down the breath. See if you can keep your attention fully on the sensation of your belly rising with an inhale, and falling with an exhale. Each time you notice your mind has traveled elsewhere, gently redirect your attention back to the breath.

Helpful tools for meditation include guided meditations on YouTube, as well as apps such as Headspace or Waking Up. Tara Brach is also an excellent meditation coach, psychologist and author with resources on her website: www.tarabrach.com

3. Movement

Gentle, mindful movement can be incredibly calming for the nervous system. This could be a restorative yoga practice, a Feldenkrais lesson, or even just a walk. Try going on a walk outdoors without any distraction- no phone, music, or podcasts. Direct your attention to objects of the present moment, such as the birds chirping, the stunning visual field of blue sky, flowers, and trees, or sensations of the body such as the contact of the feet on the ground, the fresh air flowing in and out of the lungs, or the breeze on the skin. Tap into your senses!

It is important to practice these on a regular basis to build up resilience, rather than ONLY practicing them when stress and anxiety levels are high.

Just as we would not only go to the gym when we are feeling weak, we should not only practice self-care when we are depleted. Practicing these strategies only a regular basis will promote neuroplasticity, sustained behavioral change, and will allow us to access inner peace and calm when we need it the very most.

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team