Chaos Vs. Rigidity: Finding Your Balance

All of us live our lives on a spectrum between chaos and rigidity. Some of us tend to live more in a state of chaos and constant change, while others tend to live with more rigidity and stagnation. If our life is overly chaotic, we may live in a constant state of fear, anxiety, hyperactivity, and reactivity. On the other hand, if we are too far on the rigid end of the spectrum, we may become inflexible, resistant to helpful changes, and even close-minded. We might have certain contexts within our lives that are towards one extreme or the other- chaos in our work life, rigidity in our home life, or vice versa. Perhaps we subconsciously bring structure and rigidity into one aspect of our lives, such as our fitness routine, in order to balance the chaos and unpredictability within other aspects of our life. 

Daniel Siegel, M.D., described this spectrum in his book Whole-Brain Child. Because living on either end of the spectrum can be problematic, it is important to find integration, or a harmonious place somewhere in between rigidity and chaos. This finding of balance can be described by considering floating down a river in a canoe. On one side of the river, there is no flow, only still stagnant water. This side represents rigidity- it is safe and predictable, but unfulfilling and devoid of energy. On the other side is white rapids, rocks, and dangerous currents. This side represents chaos, overwhelm, constant change and even danger. In this extreme, we can lose our footing and get lost without any sense of control. A good place to be is the center of the river. This area is a system that has flow and energy, while still allowing us to maintain a sense of control. This allows us to explore, experience new things, learn and grow. How can we find this in our lives?

It is important for anyone to practice self-study, which in yogic philosophy is known as “svadhyaya” (sva meaning “own” or “self”, adhyaya meaning “lesson” or “study”). Can you feel when you are moving more towards a state of chaos, or stagnating into rigidity and mindless repetition? Our emotional state can be an excellent barometer of where we are at. In the middle of the two extremes we find a state of flow, in which we experience the most joy, discovery, and creativity. We should all seek to build a resilient self in which we are strong and stable, but also adaptable, flexible, and open to positive change. 

Our self-care and movement practices are excellent strategies to direct ourselves towards this state of balance. The low hanging fruit is… are we taking care of ourselves? Are we sufficient in sleep, nutrition, hydration, movement, relaxation, and social connection? What are we doing a little too much of, and what are we doing not enough of? Within the context of our movement practice, we can find even greater finesse.

Consider the following: 

During many functional movements, we have to find a balance between mobility and stability, which can be likened to chaos and rigidity, respectively. Our hips are essential for providing mobility (ability to move in all directions) and also stability (ability to maintain or control joint position). If our hip has too much mobility and not enough stability, our movement would be out of control (chaos). If we have too much stability and not enough mobility, our movement would be stiff and inefficient (rigidity). The middle of the river is an excellent place to be, which allows us to move with both fluidity and strength. 

Consider the examples of unilateral movements in our previous blog. The single leg stand to reverse lunge is an example of how the weight-bearing leg must stabilize, but also allow for controlled movement to occur. A similar phenomenon happens every time we walk, go up stairs, and even kick a ball. Our weight-bearing leg must provide stability so we do not fall or strain our tissues, while also allowing our pelvis to move relative to our thigh bone, so we can move and participate in life. Consider this “movement snack”. Can you feel how the weight-bearing leg is controlling the movement with a balance between mobility and stability? When the stabilizing leg is well organized for mobility, that is referred to as skilled movement, and is a necessary component for moving with efficiency and ease. 

At the Wellness Station, we will help you become more in tune with your natural rhythms, and provide opportunities to help you find your balance between chaos and rigidity. 

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

References:

1. https://www.mindfulwisdom.ca/blog/2021/8/26/finding-flow-between-chaos-and-rigidity 

2. https://rhettsmith.com/2013/07/brain-integration-finding-the-balance-between-chaos-and-rigidity/

3. https://www.ekhartyoga.com/articles/philosophy/the-niyamas-svadhyaya-or-self-study 

What Does It Mean to “Explore Movement”?

The concept of “exploring movement” is extremely important for anyone pursuing therapy at the Wellness Station to understand. In a client interaction, I often make the suggestion for the client to explore a particular movement. This is sometimes met with confusion. What does it mean to explore? Am I doing the movement right or wrong? How many repetitions should I do? What next? By asking questions such as these, it is clear that the fundamental nature of the therapy we are providing is not yet understood. By understanding and applying movement exploration in the clinic and during home practice, clients will have a much higher likelihood of experiencing positive outcomes throughout the therapeutic experience and beyond. 

Exercise vs Movement Exploration

Many people who have not experienced the Feldenkrais Method or other somatic movement practices may have difficulty distinguishing between traditional exercise and movement exploration. Exercise is a broad term, and of course movement exploration could be considered a form of physical exercise. However, exercise has become more of a societal construct that implies hard work, high effort, rigid rules of what is “right” and “wrong”, and even a “no pain no gain” mentality in certain circles. While traditional exercise can play a crucial role in sustaining health and fitness, the manner in which many people exercise can actually contribute to various issues. Falling out of love with movement, because exercise starts to be related to effort and discomfort. Repetitive strain injuries from overdoing certain movements without incorporating variations. Triggering pain and inflammation in arthritic joints. Sometimes, the way exercise is performed is like trying to fit a square peg into a round hole. 

Movement exploration is a process that involves learning, attentiveness, and body awareness.

This is how we naturally learn to move, starting from infancy. It is the parent’s job to provide a safe environment, external props, and opportunities to explore, and the child begins to learn and develop in their own unique way. Child researcher and Feldenkrais Practitioner Esther Thelen demonstrated with her research that no two children move through the developmental stages identically, but in their own individual way based on the dynamic interaction between person, task, and environment (known as Dynamic Systems Theory). (1) Us adults are really not all that different from our younger counterparts, especially when it comes to how we learn to move. Approaching movement with curiosity and a sense of exploration recognizes that every person, task, and environment is unique, and therefore movement should be an individualized experience. Exploring movement allows people to recognize the unique characteristics of their own self, and develop various options that could be more helpful than the “right” way to do a movement that is taught through traditional exercises.

The fundamental difference between traditional exercise and movement exploration is that the former is goal-oriented, and the latter is process-oriented. (2)

It is not just about the destination, it is about the journey itself! Traditional exercise tends to be close-ended (one path leading to one desired result), whereas movement exploration is open-ended (multiple possible paths with no specific desired result, although positive results will still occur). By paying attention to the process of movement without only being concerned with the end result, we can learn to be mindful and attentive to our bodies. This helps to facilitate the learning process, which creates a virtuous cycle in which we begin to get to know our own selves with greater precision. 

A real-life example is hiking. Say you are to engage in a three mile hike to the top of a mountain, sprinkled in gorgeous wildflowers, waterfalls, and various paths to the top that will culminate in a panoramic view of glaciers and rocky peaks. In doing this hike, one might reflect on their intentions. Is the intention to walk three miles to get your “steps” for the day, burn 500 calories, and to check the box that you got to the top? If so, the journey itself does not matter. Might as well get on a treadmill for exercise, then drive to the top of the mountain later on. If the intention is to explore, then the journey itself is where the value lies. What feelings emerge as you soak your senses in the variable landscapes? What can you learn from fellow hikers along the way? What new discoveries will occur if an alternative path is taken? What is the qualia of the panoramic peak after engaging in such a journey? It should be noted that the two intentions are not mutually exclusive. One can value the benefits of the exercise (supporting muscle strength, cardiorespiratory fitness, healthy body composition, etc.) while also valuing the experience itself. 

Clinical Example: Spine like a chain vs bridging

To distinguish traditional exercise from movement exploration in the clinic, consider the example of the bridging exercise, often referred to as “spine like a chain” in Feldenkrais contexts. Even the language can distinguish some of the differences between the two methods. To “bridge” implies an end result, a goal-oriented approach. The goal is to lift your hips up into a bridge. On the other hand, calling it “spine like a chain” implies a process-oriented approach, in which attention is paid to the actual process of moving the spine one vertebrae at a time towards and away from the floor. 

Bridging (Traditional Exercise Context)

Lying on your back, bend your knees so your feet are close to your bottom. Now, engage your glutes to push your hips up towards the ceiling. Hold. Lower back down. Perform three sets of 10 repetitions.

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Spine like a Chain (Movement Exploration Context)

Lying on your back, bring your legs up into a bent position, paying attention to where your feet are relative to each other, and relative to your bottom. Press through your feet to observe how your body responds. Notice your tailbone will start to lift. Then release this pressure, lightening the feet, to notice how the body responds. Repeat, with more force pressing through your feet, and notice what starts to lift away from the ground next. Moving throughout your comfortable range, practice peeling one vertebrae at a time from the ground until a comfortable height is reached. Hold this position if desired to sense the stability of your muscles. Lower down in reverse order, one vertebrae at a time until the tailbone is back down. Repeat, resting often. Any variations are encouraged, such as changing where the feet are placed or what range you are moving in. Explore this movement until you are no longer feeling engaged, or your body asks for something different.

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Although the latter might be more wordy and perhaps confusing to some, it is a process-oriented approach that leaves space for the person to explore and discover. While the end-result of strengthening the core and hip muscles might be the same for the two options, the exploratory approach is more apt to facilitate additional benefits such as improved motor control, spinal mobility, and a refined ability to be present with oneself in order to sense and respond to the needs of the body throughout each moment in time. If one can approach traditional exercises through an exploratory lens, the greatest benefits can occur with a deeper enjoyment of the process and a lower likelihood of reinforcing strain-inducing movement patterns.

Challenge: How might one turn spine like a chain into a unilateral exercise? See the last blog “The Importance of Unilateral Exercises” for more on this topic.

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

Sources:

1. https://www.canchild.ca/en/resources/36-dynamic-systems-theory-a-framework-for-exploring-readiness-to-change-in-children-with-cerebral-palsy 

2. https://trans4move.com/blog/2018/6/15/movement-exploration-vs-exercise 

3. https://drlexgonzales.com/wp-content/uploads/2021/09/Blog_Segmental-Bridge-300x225.png 

The Carpenter or the Gardener: Which One Are You with Your Body?

One’s participation in physical therapy can certainly reflect either more of a gardener or a carpenter mindset. Many clients come to us who have clearly been to physical therapy in which they were influenced by the carpenter mindset, which may have negatively impacted their experience.

According to Alison Gopnik, parents fall into one of the two categories: gardeners or carpenters. Put simply, a carpenter is one who thinks their child can be molded, whereas a gardener provides a protected space for their child to explore. The psychology and philosophy professor described these two styles of parenting in regards to raising children in her book, The Gardener and the Carpenter. This book is worth a read, but if you are more of a listener, her podcast on the Ezra Klein show is great to listen to on a walk or car ride.

In addition to illustrating the two styles of parenting, Gopnik describes how and why it may get more difficult for us adults to learn as we age. The process of aging itself is not the primary reason it becomes more difficult to learn, but more so our tendencies towards being a “carpenter” rather than a “gardener”, which is propagated by our culture’s celebration of efficiency and hard work over play and exploration.1

In regards to parenting, a carpenter is one who thinks their child can be molded into a particular kind of person. Want them to be a successful doctor or lawyer? Have them spend more hours studying. Why spend time playing on the playground if time could be spent practicing crucial life skills that they will need as an adult? The tendency of a carpenter is to put more effort into everything if you want better results. The irony of the situation is that play is pretty much the most important thing a child can do to ensure they will be successful as an adult. The time spent playing and exploring is absolutely crucial for a child’s rapidly developing brain, as play allows us to learn how to respond to unexpected situations, create, imagine, work well with others, and problem solve. Motor skills are developed by exploring movement in a variety of stimulating situations and environments, which simply cannot be taught in a classroom. For gardener parents, this goes without saying. Those with the gardening style are not concerned with controlling their children and who they will become, but rather providing safe spaces and experiences to allow their children to explore. This style facilitates a dynamic and nurturing environment in which a child is intrinsically motivated to learn, explore, create, and connect.

How does this apply to us adults? Many of us lose our child-like minds as we go through life, seek fewer new experiences, and develop habitual ways of being. We are less likely to question the status quo, spend less time engaging in “play”, and may find it more difficult to learn new ways of being and thinking. Although this is partly because of the pruning that the brain does as we emerge into adulthood (inhibitory control develops which impacts decision making and decreases impulsive behavior)2, it is likely more related to cultural influences. This shift that occurs can be tied back to childhood, as the traditional educational systems tend to fit the “carpenter” model. As we go through childhood into adolescence, we are encouraged to forget about play. We are taught that we must fit into a specific mold measured by standardized tests, and more effort will make us more successful adults.

When it comes to a physical injury or mobility issue, the carpenter mindset can impede our healing. We may become limited in our ability to explore our bodies in a healthy, nurturing way, for our carpenter tendencies might lead us to believe that we have to be strict, rigid, and “correct” with the way we engage with ourselves. 

Let’s consider the example of the supine pelvic clock, a foundational movement of the human body that anyone who has been a client at the Wellness Station is likely familiar with. It is done in a lying down position with knees bent, with the idea of an imaginary clock underneath the pelvis (12 would point towards the head, 6 towards the feet). This type of movement is also commonly prescribed in traditional physical therapy, although typically referred to as a pelvic tilt. The manner in which it is taught might be more reflective of the carpenter mindset, which can detract from the experience.

Consider the following hypothetical conversation between a “carpenter” physical therapist and a client:

Carpenter

Client: How do I do this movement?

Therapist: Tilt your pelvis to flatten your low back against the ground. 

Client: What is this doing for me? 

Therapist: You are finding the correct position for your back- this will protect your spine and strengthen your core. 

Client: What is the correct way to breathe?

Therapist: Breathe out as you flatten your low back, breathe in as you go the other way. 

Client: How many should I do? 

Therapist: Perform three sets of 10 repetitions of this exercise.

Now, same questions but the gardener therapist: 

Gardener

Client: How do I do this movement?

Therapist: Begin to rock your pelvis towards 12 o clock by pressing through your feet and allowing the space between your low back and the ground to decrease. Now, move your pelvis in the opposite direction, towards 6 o clock, allowing the space under your low back to increase.

Notice which parts of you begin to make more contact with the ground, and which parts might lift away.

What sensations are associated with going towards 12? How about going towards 6? Which body parts do you feel are moving? What can you do to bring more ease and comfort into this movement pattern? What variations of this movement pattern can you explore? 

Client: What is this doing for me? 

Therapist: This is a foundational movement of the human body that is providing an opportunity for learning to occur. We can use it to calm the nervous system, improve awareness and ease of movement, and gently stimulate areas of your body that may be contributing to your pain patterns. 

Client: What is the correct way to breathe?

Therapist: Rather than believing there is a correct and an incorrect way to breathe, recognize that life is dynamic and our bodies will naturally breathe for us in ways that will depend on the situation. Begin to become aware of how your breath is responding to the movement. Is there a feeling of synchrony between breath and movement?

 Client: How many should I do? 

Therapist: Take your time exploring this movement, and rest often. There are no specific number of sets and reps that I will prescribe. It is up to you to listen and respond to what your body is asking for. Once you do not feel like being attentive to this movement anymore, it is time to explore something else.

It may be clear that the actual movement is not as important as the context and the manner in which it is performed. Embracing a child-like mind and a “gardener” attitude in relation to the body is the recipe for healing and graceful aging. Our bodies have the tools they need to heal, but we must provide the right environment in order for them to heal. Healing requires an environment that is nurturing, compassionate, and dynamic, the same kind of environment we hope to provide for our children. Throughout your experience in therapy and beyond, consider moving away from the rigidity of a carpenter mindset, and begin to consider how you can become a gardener for the sake of your healing journey. 

References: 

1.https://www.npr.org/sections/goatsandsoda/2018/05/28/614386847/what-kind-of-parent-are-you-carpenter-or-gardener 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6721973/ 

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

The Power of Belief: Saying No to Nocebo

As the fields of cognitive science, psychology, and new biology continue to develop, the scientific community is beginning to understand more about just how powerful our beliefs are. The way we think affects our behaviors, our mood, our perceptions, and even the way we move and experience pain. Most of us have heard of the placebo effect- this is a beneficial effect that occurs after a particular stimulus that cannot be directly attributed to the stimulus, but rather to the belief that the stimulus had a positive effect. This occurs due to both expectancy and conditioning. We expect something to happen, perhaps because it has happened for us in the past, or because someone has planted the idea into our heads that something will happen. This expectation has a neurophysiological effect, which activates particular circuits in the brain that will actually contribute to the expected effect.

The specific neurophysiological mechanisms of how thoughts can impact our physiology are not fully understood, partially because our understanding of consciousness is still extremely limited. However, it is clear that our thinking can impact our body. If you have any doubt about how thoughts can impact our physiology, consider this thought experiment. Does imagining yourself biting into a lemon trigger any kind of physical reaction? Why might that be? 

While the placebo effect can certainly be used for good, we must be wary of its dark cousin, the nocebo effect. The opposite of a placebo, nocebo is a stimulus that creates negative expectations that result in negative health outcomes.1 This might be done intentionally, but more often it is an unintentional adverse effect commonly experienced through interactions with healthcare providers. Ever have an experience in receiving imaging (an X-ray, MRI, etc.), and the provider makes a comment such as … “Wow, no wonder you have pain! Your spine is a mess!” Or another favorite, “Geez, your knee is bone-on-bone! I’m surprised you can still walk! Time for a knee replacement…”. After hearing this information, the nocebo effect can occur, and one may actually begin to experience more pain. It can also impact behavior- perhaps by believing that one’s knee is bone on bone and walking should be difficult, one might stop walking as much, or may begin to compensate while walking. This can lead to actual tissue changes such as deconditioning, excessive tension in various muscles, and more. The negative belief that resulted from imaging and the subsequent conversation with the doctor ended up resulting in a greater experience of pain as well as impaired function. 

How can we use the power of belief to support our health and function? For starters, question negative beliefs, whether these are personal beliefs or from someone else. Anyone who receives imaging should be well informed that structural abnormalities found on imaging do not correlate with pain or function. While people with low back pain may have some abnormal findings on their MRIs, so do asymptomatic people.2 If 100 random people were taken off the streets and underwent imaging, there would be plenty of people with abnormal results with no pain, as well as people with crystal clear imaging who are in severe pain. If people attach too much value to their imaging results, they give up on their belief in themselves to get better. “I have stenosis and arthritis in the spine… physical therapy certainly can’t fix that!” Someone who maintains this belief is deciding that their situation is not in their control, and they are less likely to believe that they will get better. They will be less likely to participate in therapy, more likely to experience pain and dysfunction, and may seek more aggressive treatment options. 

In addition to questioning negative beliefs, create your own positive beliefs! Evidence shows that the use of positive affirmations can lead to improved performance, well-being, and more.3 The use of positive affirmations is a prime example of using the placebo effect to trigger positive health outcomes. By changing our beliefs about ourselves, we can change our behavior and function. This can be very helpful for those of us experiencing pain. A simple exercise could be creating several positive affirmations to repeat to yourself morning, afternoon, and night. The affirmations could be phrases that you don’t currently believe, but what you wish your life was more like. For example, consider the following positive affirmation: “I am strong. I am resilient. I am at peace with my body.” For someone experiencing chronic pain, it can be very difficult to experience peace with one’s body. However, having a sense of peace with oneself can have extremely beneficial effects, including downregulating tension in the body and decreasing the affective components of pain. As we continue to repeat these positive affirmations, they will gradually shift our mindset, beliefs, and experience of life. Ever try to force a smile while upset? Similar to the use of positive affirmations, simply smiling will bring about positive changes in mood, as our brain associates the mechanical act of smiling with happiness.

1. https://journals.lww.com/painrpts/fulltext/2017/03000/nocebo_and_pain__an_overview_of_the.2.aspx

   2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6118107/ 
   

   3. https://www.mindtools.com/pages/article/affirmations.htm

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

Turning Chores into Cheerfulness: PT in the Kitchen

How often do we all find ourselves in the kitchen, scrubbing away at the never-ending pile of dishes, chopping, cooking, wiping surfaces, sweeping, and otherwise trying to get back to the baseline cleanliness that we hope to maintain? For many of us, these activities are a chore, and we look forward to being able to put our feet up and bid the kitchen farewell. For those of us with mobility issues and/or pain, standing for a long time in the kitchen while performing these highly physical tasks of bending, reaching, and turning can become extremely tiresome and even insurmountable on a bad day.

Here are a few tips and tricks for turning these dreaded chores into a much more enjoyable experience:

Try silly moves!

Turn your kitchen activities into a dance. Turn on your favorite music that gets you moving and grooving. Sing along and dance to the music as you wipe down counters. Glide your hips around as you scrub the dishes. Take a break every so often from the task and just move to the beat. This will make the activity far less repetitive, it will allow you to move your body in a variety of ways, and you will begin to associate an otherwise unenjoyable activity with joy. 

Make it a practice in mindfulness

If you have a regular meditation practice, you may be familiar that the intention of mindfulness is to be fully present (and non-judgmental) at any given time. For many of us, we may intend to meditate regularly but perhaps feel like we don’t have the time, and easily let the habit slip away throughout the business of life. So why not make something we already have to do a practice in mindfulness? Practice bringing your full, complete attention into the task at hand, breaking free of judgment and reactivity. Feel the wetness and heat of the water, the weight of the dishes in your hand. Notice where your mind goes when the task may present with frustration, such as dried food caked onto the dishes, accidentally dropping a fork into the metal sink, etc. Can we flex our “mindful muscle” as we perform this activity that we don’t love to become more present in what we are doing? You may find that this makes the chore more engaging, interesting, and enjoyable.

Consider biomechanics

Many Wellness Station clients describe activities in the kitchen as extremely limited due to pain or mobility challenges. Trying silly moves and mindfulness can help in these situations. In addition, we want to consider some biomechanical principles to make sure we are moving with the least strain on our joints as we do these physical tasks. Here are some tips: 

• Whenever bending to lift something (such as a dish from the bottom rack), send your pelvis back as you bend down, and tuck your pelvis under as you stand up. Read our blog post on Bending & Lifting. When in doubt, consider moving your pelvis opposite of where you are reaching. 

• When reaching overhead (e.g. putting a glass on the top shelf), consider how you can use your body more efficiently. If reaching up with the right hand, glide your pelvis to the right, and allow your left heel to lift up. You should feel the right side of your body lengthening, and the left side shortening. 

• Use your body weight to help with repetitive tasks. For example, when wiping down a surface, sweeping, or vacuuming, try shifting your weight from side to side. In other words, don’t wipe with your arms, but wipe with your hips. 

If these cues are not fully clear, your Wellness Station therapist can help clarify by providing individualized movement lessons to help you and your brain figure out how to perform any of these tasks with greater efficiency and ease.

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