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

The Importance of Moving Slowly

When it comes to movement, and the way we live our lives in general, we all have room to slow down and exhale.

You may recall a learning experience in which your Wellness Station practitioner offered you the option of repeating a portion of a movement lesson considering various speeds, such as moving more slowly. Very often we will encourage our clientele to move more slowly than what is typical, which can be challenging and elucidating for many.

Why is it important to slow down?

When we are rushing, it is much more difficult to be embodied in our experience. We are less likely to notice signs of strain on our body tissues, and far more likely to revert back to habitual and stressful movement patterns without even being aware of what we are doing. By moving too quickly, we may miss the opportunity to improve the quality of those moves.

Think about a time you were at a grocery store and you may have been rushing around, trying to get in and out as quickly as possible. Did you forget something? Many of us have been in this situation, and may have even forgotten the very item that caused us to go to the store in the first place! Rather than saving time by rushing, we may have had to make a second trip back to the store to make up for the mistake. The irony of rushing is that it will ultimately slow you down. 

When it comes to engaging in movement, slowing down is extremely important. As part of your therapy at the Wellness Station, we begin to learn new movement patterns. Our job is to help you and your brain identify movement patterns that are less efficient, and develop new ones that are less stressful and more nourishing for your tissues. The purpose is not to practice what you already know, but to build more options in the way you move your body and engage with the outside world.

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Mindfulness Movement Exercise

Take a moment to stand and walk around a little bit. As you do, choose one hand to make a light fist and continue to walk with that hand held in that fashion for 30 seconds to 1 minute, and then release that hand as much as possible. Which hand now feels more relaxed and free and easy? Is it possible that habitually you hold some extra tension in your hands and the contrast between purposeful tension and releasing informs your brain to release more fully? Many of us hold excessive tension in our bodies as we go about our days without being aware. By slowing down and paying attention during our daily movements, we can begin to let go of some unnecessary tension and begin to move with greater ease.

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How can you learn something new unless you truly slow down? Consider learning a new language. If your French teacher spoke a mile a minute, would you have any clue what they were saying? It takes time and attention in order for our neurons to make new connections. Ever heard the phrase “Neurons that fire together wire together”? When we are engaging in new movement patterns, this is exactly what is happening. Neurons in your brain are beginning to “speak” to each other in order to create connections that can be utilized in the future. If the “speaking” is done too quickly, meaningful connections cannot be created or sustained, and learning does not occur. 

Slowing down also will affect our tendency to be kind and gentle to our bodies. If we are rushing, we will be more likely to force our body into a new movement pattern, rather than allowing our brain to lay down and incorporate new connections. Are you willing to be gentle and easy, or is your predisposition to develop frustration or put in excessive effort when your body doesn’t immediately respond? These factors affect the relationship we have with the tissues of our body, and can either perpetuate our patterns of stress and strain, or begin to foster a positive and deeply communicative and compassionate relationship between mind and body.

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Mindfulness Movement Exercise

Take a few minutes to practice doing something much more slowly than you are used to. Consider engaging in mindful walking, perhaps just around the house or on a quiet trail. Walk very slowly, paying deep attention to the way your feet make contact with the ground, your sense of balance, the changing sensations in your body, and anything else that your mind is drawn to. How does this impact your experience of walking? what kind of connections might your brain be making?

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

Finding Peace & Balance

Last month, we discussed how “overdoing it” is done far too often at the expense of our mental and physical health.

How can we counteract the tendency to overdo in order to find more peace and balance in our lives?

Can we do this while still getting done what we need to do each day, as well as working towards our greater goals? 

Besides completely changing the values of our culture, we can make micro adjustments in our daily lives. One option is re-prioritizing. How can we fill up our kettle so we start each day at 100%? Think about the sources in your life that are draining your kettle, and the sources that are replenishing you. Are there certain people or activities that may be draining your energy, and is there a way to spend less of your time and your energy in these situations? How about activities or people that recharge you? Laughing with loved ones, taking a warm bubble bath, going for a walk in nature, delicious healthy foods…

On a neurological level, activities that are taxing and draining will be fueled by the sympathetic nervous system (e.g. fight or flight), in which our heart rate increases, stress hormones such as cortisol and adrenaline flood our system, and physical and cognitive resources are expended. On the other hand, restorative activities allow the parasympathetic nervous system to take over, which slows the heart rate through chemicals such as acetylcholine, promotes feelings of well-being, and replenishes our resources. We must find a balance between both of these states of our nervous system in order to achieve our goals without burning out. Think about what you might re-prioritize in your life that may help shift the balance towards parasympathetic activation.

Another option other than re-organizing your daily activities is to consider the overall intensity that you put into each activity. Is there a way to embody a sense of calm and ease while you are doing something that you normally consider stressful and draining? We have it drilled into our heads that we should give 110% to everything, which from an energetic balance standpoint is actually impossible! How can we be more easy in our bodies and minds so we don’t drain our physical and cognitive resources as quickly?

Think about an activity that is taxing, either physically, mentally, or both. How about doing chores, such as washing dishes? Are you rushing, gripping objects too hard, and holding extra tension in your body such as hiking your shoulders up to your ears? See if you are able to wash dishes with less effort, more ease, and overall less intensity. You might find it to be a more enjoyable experience.

Next time that you notice you are feeling anxious, rushed, or uncomfortable, think about “resetting” by taking three long, slow breaths, trying to focus entirely on these breaths and nothing else. Then continue on, perhaps noticing that a subtle shift has occurred in your experience. If we are able to drain less tea from our kettle with everything we do, we will never approach a low kettle. The more we can slow down and be more mindful about what we are doing, the more we will be able to do over the long term. This will allow us to perform better in our daily lives and be more present for our loved ones.

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

Overdoing: To Do or Not To Do?

We live in a culture that is “go go go”, where we prioritize doing far more than not doing. Many of us juggle excessive work hours, family and household responsibilities, hobbies, fitness and wellness practice, social lives, errands, appointments, and more. We are often left with little to no down time, and when we do have this down time, we may spend it in ways that are less than ideal for restoring balance and peace back into our lives. This constant rush can be stressful and taxing on our bodies and minds, and due to time constraints we begin to have to pick and choose what we do. Self-care and sleep may be underprioritized, setting us up for burnout.

Think about yourself as a tea kettle: a 100% full tea kettle means you are in a state of optimal health, energy, comfort, peace, happiness, and overall well-being. The less tea you have in the kettle, the less bandwidth you have, which can manifest in irritability, exhaustion, reduced performance, as well as mental and physical health challenges if this continues over time.

If our goal with the “go go go” mentality is to achieve and succeed, but this mentality actually can set us up for failure over the long term, isn’t this entirely counter productive?

Think about what sources in your life are draining your tea kettle, and what sources are helping to fill up your kettle. Consider both external and internal factors. External may be people, situations, and activities, whereas internal may be thoughts, beliefs, behaviors, emotional reactivity, and movement patterns. What changes can you make in your life to ensure you have a full kettle? After all, an empty kettle serves no one!

Coming Next Time: Some useful strategies for avoiding “overdoing” based on neuroscience and principles of mindfulness.

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