March 14, 2023

How Your Spine Moves And The Importance of Moving It (Part 1)

March 14, 2023

We live in a three-dimensional world, and our body is meant to move in all three dimensions (See our past blog post, Moving in Three Dimensions). Our spine, which contains 24 moveable vertebrae, has the capability of moving in these three planes.

The facet joints of your spine are the joints at which point each vertebrae meets the one above and below on the side. These are synovial joints, they require regular movement in order to stay lubricated and nourished with nutrient-rich fluids.

By understanding how the spine moves, and regularly moving it in a variety of ways, we can keep our spines healthy, the tissues nourished and supple.

Life can be unpredictable, and we might find ourselves in random shapes in order to meet the needs of our environment. Reaching for that pan located awkwardly in the back of the cabinet? Your spine needs to change its shape. Turning towards your backseat to pick up the glove you dropped last week? Again, your spine needs to change its shape. Having trouble reaching overhead to get the glass from the highest shelf? Again, shape change is required.

If we can train our spine to change shapes with ease and comfort, daily tasks are easier and less likely to contribute to strain. The mobility of our spine is so interconnected with our quality of life, as the loss of mobility can make these daily tasks that much more difficult.

The process of engaging in mindful spinal movements can help ease tension, improve tissue health, enhance body awareness, and feel really good!

As we go through life, we might gradually incorporate less variety or spontaneity in what we do. This goes along with our spinal joints moving with less variability, and thereby becoming less supple and possibly stiff in certain directions and ranges of motion (use it or lose it phenomenon). Most of our lives are biased towards activities that bring us down and forward, so over time it can become more difficult to extend, rotate, and bend from side to side. Imagine how you feel after sitting, hunched over a computer for several hours. Or perhaps after a long car drive. Can you feel the relief that moving your spine the opposite direction (extension) can bring- such as by reaching to the sky and following your hands with your face and eyes?

Our tissues do not like to be stuck in the same position for extended times or do the same repetitive task without variations. Without incorporating variety into how we are moving, our spines will not move as comfortably as they once did. Take a look at our Movement Snacks blog for some ideas on how to move your spine in different directions, the perfect antidote to prolonged sitting.

Directions of Motion

The 24 moveable joints of the spine permit movement in three planes, as described below. The joints that move are located through the neck (cervical spine), upper and mid back (thoracic spine), and lower back (lumbar spine), and below are the sacrum and coccyx (tailbone) which contain fused (non-moving) joints. The moveable regions of the spine have different capabilities in how much they can move in each direction, but are all capable of flexion, extension, side bending, and rotation, as described below.

Flexion and extension

Flexion and extension are movements that happen in the sagittal plane, which includes forward and backward movements. Flexion (AKA rounding) involves a forward bending of the spine, which often happens when we look down, bend down, and reach down to tie our shoes.

Extension (AKA arching) is involved in looking up and reaching up. Typically, we can flex much further than we can extend, and our cervical and lumbar spine tend to have more sagittal plane range of motion than our thoracic spine. The mid back, the rib cage/thoracic area, is designed more to flex, thus the tendency for many of us as we age to present a more rounded/slumped posture.

The cat cow, also known as the hill and valley, are a great way to feel your spine moving through a range of flexion and extension. Try to notice how you are initiating flexion and extension, and where in your body you can feel the movement happening (e.g. regions of the spine). Imagine there is a light shining from the end of your tailbone (coccyx). When doing a slow, easy cat cow, can you notice that light would be moving up and down throughout the movement?

Side Bending (Right and Left)

Side bending movements happen in the frontal plane. These movements involve one side of our body (e.g. right vs left) getting longer as the other gets shorter. Side bending may be involved in reaching, stairs, and lifting an object from one side of our body. Our cervical spine tends to have the most capability of side bending, followed by our lumbar, then our thoracic.

Lateral cat cow, also known as tail wagging, is a great way to feel your spine’s ability to bend side to side. Considering the light from your tailbone, can you perceive that the light would be moving from side to side, like wagging your imaginary tail right and left?

Rotation (Right and Left)

Movement in the transverse plane involves rotational movements, rotating to the right and left. These movements can be involved in turning around, looking from side to side, reaching behind or to the side, repositioning in bed, and more. Our cervical spine tends to have the most capability of rotation, followed by our thoracic, then our lumbar.

A thread-the-needle type of movement on hands and knees is a great way to feel rotation of your spine, and to sense how rotation is connected to the reaching of our arms. Notice an imaginary light shining from your chest bone. Where does this light move?

Now that you know the three directions of spinal movement, try to pay attention to your movements throughout the day or during your exercise routine. What plane do you move in most often? What plane do you move the least in? What parts of your spine feel more freedom of movement within each plane? The process of self-study will support mindfulness and self-awareness, and begin to harness your ability to listen to your body and respond accordingly. This ability will guide you towards making substantial improvements in function, patterns of pain, and will help you stay comfortable in your body as you move through life.

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

Images:

Lorraine Davis

February 28, 2023

Healing Pain, Mental Health, Movement

Does How You Think About Your Pain Affect Your Pain?

Lorraine Davis

February 28, 2023

Healing Pain, Mental Health, Movement

Low back pain (LBP) is extremely common, and is globally ranked as the leading cause of disability in adults (1). LBP is often a source of confusion for healthcare practitioners and patients alike. Where is the pain coming from? Is there a serious issue that needs to be addressed? Fortunately, bouts of pain often resolve on their own with time and appropriate behavioral responses, and the majority of time do not represent a serious underlying pathology. However, too often back pain becomes a chronic problem that begins to impart major impacts on one’s comfort, quality of life, and mobility.

Chronic LBP should be investigated through a biopsychosocial lens, as it is a multifactorial issue that cannot be reduced to one cause. (See our previous blog, A Holistic Approach to Pain Science) There are many factors that can influence the cycle of chronic pain, and among them are cognitive factors- how we think about the pain. How we think about our pain affects how we react and respond to the pain, both on a physiological and a behavioral level. The meaning we assign to our pain can either act as fuel to the fire of chronic pain, or water to dampen its rage.

A danger alarm gone awry

Oftentimes, when it comes to chronic LBP, the bark is worse than the bite. Pain can be considered as a “danger” signal from our nervous system that is indicative of a threat to our safety. However, when pain becomes chronic, part of the problem is in the sensitivity of the danger alarm itself, rather than only issues in the tissues. In chronic pain, learning has time to occur, and this learning is not always helpful. The nervous system begins to amplify pain signals associated with certain activities, and we begin to avoid certain activities, thereby weakening or changing the physical structures that must be used during these activities, creating a negative feedback loop that is consistent with disabling chronic LBP (2).

Consider a home smoke detector. Can you recall the last time you were cooking, and perhaps had the heat just a little too high for a little too long? Tendrils of smoke begin to float up from the pan, and the next thing you know, the smoke alarm is blaring at full blast, causing you to drop everything, turn off the stove, turn on the fan, open the windows, and apologize to your neighbors. While house fires exist and are a huge threat, there was no fire in this case, and the smoke alarm might have caused more of an inconvenience than the smoke itself. Now, imagine that each time this happened, the “sensitivity” dial of the smoke detector turned up just a little bit, the volume of the alarm got a little louder, or perhaps the detector itself somehow started getting closer and closer to the stove. These changes would be maladaptive, and would lead to more situations in which your eardrums get pierced, stress hormones flood your system, and your neighbors start to question your sanity. You might even begin to avoid cooking. Or perhaps you take a more active approach and call a mechanic to help fix some of the issues you are having with the detector.

Cycles of chronic pain can behave in a similar way. Your brain’s pain “alarm” can change overtime, becoming hypersensitive to lower levels of pain input (known as hyperalgesia), or respond by generating pain in situations where normally there would not be pain (known as allodynia). This nervous system plasticity that occurs with chronic pain is known as central sensitization, which is a well-researched phenomenon within pain neuroscience (3). We know that the brain is plastic, and we can learn fear, amplified pain responses, and unhelpful appraisals of our pain. We can also unlearn these maladaptive changes, and begin to relearn safety, comfort, and control.

Changing Your Response to Pain

Amplifications of this danger alarm can occur if we believe that our pain is indicative of severe threats. These beliefs can stem from previous encounters with health care providers, uninformed health messages from society (e.g. our spine is a weak, vulnerable structure), and can even root back to childhood and one’s parent’s responses to pain. If we believe that our pain is not within our control to change, it is more likely to persist.

Try to be with your pain, feeling into it at that exact moment. What is the little person in the control center (your nervous system) trying to communicate? Show your nervous system there is no danger by finding a comfortable, safe environment, slow down your breathing, and engage in some gentle movement of the tissues that are contributing to the distress. Comfort, joy, safety, and pleasure are the opposites of pain, fear, and danger. The sooner you can get yourself into this place, the more likely the smoke alarm will turn off and you will reestablish a state of tranquility.

Asking For Help

In order to make significant, lasting changes to chronic pain, therapeutic interventions are required that we provide at the Wellness Station. A multifactorial, individualized approach is warranted in which bio, psycho, and social issues are addressed. We strive to provide informed care where we can see the intersection between mind and body, the psychological and the structural. Dysfunctional movement patterns are what we look for, and are reflective of protective tension, fear-avoidant behavior, and muscular weaknesses. These patterns may be detected in the way you walk, breathe, bend, reach, turn over in bed, and more. They can also be detected through passive movement, in which we as the therapist move you while you intend to stay relaxed and not help. Addressing these movement patterns are key to bridging the gap between issues in the mind and in the tissues, and will help you make lasting changes in your ability to change and respond to your cycles of pain. While pain is part of being human and it is not realistic to be “pain free”, we can move towards our pain being the occasional pebble thrown into a pond with quickly fading ripples, rather than constant boulders creating tidal waves.

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

References:

Vos T, Flaxman AD, Naghavi M et al.. Years lived with disability (YLDs) for 1160 sequelae of 289 diseases and injuries 1990–2010: a systematic analysis for the Global Burden of Disease Study 2010. The Lancet. 2012;380:2163–2196.
O'Sullivan PB, Caneiro JP, O'Keeffe M, Smith A, Dankaerts W, Fersum K, O'Sullivan K. Cognitive Functional Therapy: An Integrated Behavioral Approach for the Targeted Management of Disabling Low Back Pain. Phys Ther. 2018 May 1;98(5):408-423. doi: 10.1093/ptj/pzy022. Erratum in: Phys Ther. 2018 Oct 1;98(10):903. PMID: 29669082; PMCID: PMC6037069.
Latremoliere A, Woolf CJ. Central sensitization: a generator of pain hypersensitivity by central neural plasticity. J Pain. 2009 Sep;10(9):895-926. doi: 10.1016/j.jpain.2009.06.012. PMID: 19712899; PMCID: PMC2750819.

Images:

Lorraine Davis

February 7, 2023

Health and Wellness, Movement

Movement, Physical Activity, & Exercise: Comparing and Contrasting

Lorraine Davis

February 7, 2023

Health and Wellness, Movement

The terms movement, physical activity, and exercise are all related but have key differences that can be helpful to understand.

There are no clear boundaries between these terms, and a lot of the differences are semantic or contextual. Generally speaking, movement is the broadest umbrella category, physical activity is a form of movement, and exercise is a structured form of physical activity (see fig 1).

Every single one of us living organisms perform movement, although plants are not mobile, in that they do not move from one place to the other. They grow and move in response to the environment, typically through sensors that detect light and temperature. Those with a central nervous system, such as humans, likely developed our brains in order to become mobile. Movement allows us to seek novel environments, escape predators, seek food and shelter, procreate, and more.

As humans, our highly developed brains have bestowed on us a keen sense of self-awareness, which allows us not only to move but also to be aware of our movements, and consciously change our movement based on the situation and environment, as well as our goals and intentions. With this comes the ability to be aware of the quantity and quality of the physical activities in our lives, and to intentionally participate in exercise.

Exercise is a form of physical activity, but all physical activity is not necessarily exercise, unless you want it to be!

This difference is blurry, and involves self-awareness and mindset. Physical activity is defined as any movement of the body that requires energy expenditure, typically beyond the energy expenditure that would happen at rest. Even when we are lying down, sitting and relaxing, there is movement happening based on our position changes, baseline neuromuscular activity, and breathing. Once the energy expenditure increases beyond baseline, it can be considered physical activity. This could be as simple as standing up and walking around, and could also include household chores, using the stairs, or hobbies such as gardening, painting, and playing an instrument. Exercise on the other hand is generally considered to be a physical activity that is planned, structured, and is carried out for a specific purpose, such as for the physical and/or mental health benefits (improved aerobic capacity, muscle strength, balance, bone density, mood boost, weight loss, and more).

In our current state of affairs, intentional exercise has become extremely necessary to counteract the conveniences of modern life in which we are living less variable and more sedentary lifestyles. We are spending more time inside interacting in a two-dimensional world (screens), driving everywhere instead of walking, working sedentary desk jobs, and eating hyper-palatable processed foods that are delivered to us on a silver platter. Compare this to the lives of our ancestors who lived within the context of a natural environment, hunted and gathered their own foods, walked to all destinations, and performed physically demanding daily tasks that were not buffered by the technological advancements of our times. We have to intentionally exercise to maintain and improve our health and fitness. Because of this, for many, exercise has become a chore, a checklist item that we should be doing.

Achieving Optimal Health and a more Joyful Life

How can we change our mindset to seamlessly bring about greater health benefits from what we are already doing?

One way is to recognize the physical activity that you are already getting in your life, and get excited about the health benefits that it can bring about! Taking the stairs? What a great opportunity to tune into your body mechanics and develop strong legs to support your joints. Gardening? Think of all the strength and mobility you can develop from all of that squatting, bending and lifting. Doing chores? An excellent way to sneak in some low intensity aerobic activity. Better yet, play some fun music while you do the chores to help feel some rhythm in your body.

But why would changing mindset make any difference?

Considering these daily tasks to be exercise might help to promote a greater attentiveness to your body during these activities, and can also promote confidence in your ability to be an active person. Benefits can also occur via the placebo effect, meaning that simply by believing that what we are doing is helpful, it will become more helpful!

Consider Langer’s (2007) study, in which a group of 84 hotel maids were assessed on physiological variables that can be affected by exercise. Most of the maids did not intentionally exercise outside of their jobs, and believed that they did not get nearly enough exercise based on the recommendations for health benefits. The researchers split the maids into two groups, an experimental and a control. The experimental group was educated on how their jobs were extremely physically active, and they were actually getting more than the daily recommended amount of exercise for an active lifestyle, whereas the control group was not given this information. After four weeks, the physiological measures were reassessed, and while the actual behavior did not change, the experimental group experienced statistically significant improvements in blood pressure, weight, body fat, waist-hip ratio and more. Simply by believing that what they were doing was helping their health, their physiology actually changed.

In addition to recognizing that what we are already doing can be beneficial, consider questioning your relationship with exercise further. If exercise is a chore that you have to make yourself do, it is crucial to flip the switch. You might even forget the word exercise if it brings about a negative reaction within you. Find a physical activity that you truly enjoy, regardless of whether you feel like you should or should not be doing it. Remember that movement is what makes us alive, and choosing to move is what makes us human. Move just for the sake of moving, which is the best gift you can give to your entire self.

At the Wellness Station, you might have noticed that your practitioner probably does not tell you to exercise more, as that language could perpetuate the you should be doing this narrative. Rather, we encourage clientele to develop a positive relationship with movement through intentional practices as well as a lifestyle that is biased towards being more physically active.

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

References:

https://pubmed.ncbi.nlm.nih.gov/17425538/

Lorraine Davis

January 31, 2023

Physical Therapy, Movement, Feldenkrais, Holistic Body

Posture Part II: Strategies for Improvement

Lorraine Davis

January 31, 2023

Physical Therapy, Movement, Feldenkrais, Holistic Body

On a previous blog post titled Posture: Does it Matter?, we discussed some of the nuances of posture, breaking down “good” and “bad” posture related to both psychosocial and biomechanical/physiology principles, how the dynamic nature of posture might be more aptly named as acture, and what factors could potentially influence a downward spiral into inefficient postural tendencies.

With a more clear idea of what posture is and is not, we can now discuss some practical ways to improve our posture from the inside out as well as the outside in.

Many of us with postural issues require hands on, neuromuscular training facilitated by a professional to help to relearn efficient movement patterns from the ground up. However, there are also regular strategies that all of us can bring into our daily lives to help enhance our postural awareness, comfort, and prevent issues arising from our habitual posturing.

Change Positions, Move Often

We have the wonderful ability to choose what posture is best for us in any given situation. Sometimes being in more of a flexed position will be desirable, sometimes being more upright will be desirable. Consider cycling between three or four shapes throughout the day rather than always trying to find one “correct” position. What works for us in one moment will not be the best choice in another, and what works best for one person will not be the same as what is best for a different individual. When a specific posture is desired for a prolonged period of time, consider what will allow for the greatest sense of comfort, ease, and support. Notice what your ease of movement is when you are turning and reaching for things, trying to find a position where you can have more freedom of motion. Generally speaking, the most efficient posture will be an upright carriage in which the bones of our spine are stacked, so each bone is able to receive support from the bone that is beneath it.

Another strategy is to move more often throughout the day, establishing a system of movement breaks, stretches and short walks throughout the day. By dynamically changing the length, tension, and blood flow into a variety of tissues, it is less likely that any particular area will get sore, tired and overworked, and less likely that habitual postures will become an issue over time. See our Movement Snacks blog for some ideas on how to bring small movement breaks into the rhythm of your daily routine. A regular, well-rounded fitness routine will also help, which might include a blend of activities that promote cardiorespiratory and musculoskeletal health (e.g. aerobics, strength-training, yoga). Additionally, here are some gentle yoga stretches that you could do throughout the work day-

***Consider putting up sticky note reminders to move, stretch, walk around, and change positions throughout the day.***

Tips for Finding Effortless Sitting Posture

The following description includes some tips for sitting ergonomics to help support an upright carriage. While most people find these strategies to be helpful and comfortable, keep in mind that one size does not fit all.

Feet flat on the ground

A chair with some degree of firmness, with hips at least as high as knees.
Back support behind low to mid back. A partially deflated children’s ball, folded towel or blanket, or any other object that is comfortable can provide this support
Head on top of rib cage, rather than significantly protruding forward. Vision and size of text on the screen can play into a forward head tendency, so check that you can see the screen well without craning your head forward.
It may be helpful for your screen to be directly forward of eye level, rather than higher or lower.

Enhance body awareness

If we are not aware of our body position, we have much less ability to change it. To further enhance your ability to feel and sense your posture and choose efficient options, consider regularly practicing embodied practices such as yoga, qi-gong, tai chi, body scans, and Feldenkrais lessons, which will help improve postural awareness. Becoming familiar with some “landmarks” of our body can be helpful, such as awareness of where on our pelvic bones we are sitting, where on our feet we are standing, where our chest bone, nose, and eyes are oriented towards. Some lessons that may be helpful for posture that most Wellness Station clients will be familiar with are the pelvic clock, easy turning, and shoulder elevators. Here is an example of the pelvic clock lesson to help you bring a better sense of ease and awareness into your sitting posture.

To become more aware of your standing posture and ability, use a protruding corner in your house or a door frame to feel the back of your body. Stand against the corner or the edge of a door frame with knees slightly bent, feet slightly in front. First, get a general sense of how much of you can make effortless contact with the edge from the back of your pelvis to the back of your head. Then, tuck your pelvis under so your low back makes contact with the edge. Keep your low back in contact with the edge, as you try to bring your mid and upper back in contact with the edge. Roll your upper back up and down the edge a few times, keeping your low back in firm contact. How much of your upper back can easily contact the edge? Bra strap level? Top of shoulder blades? Regularly checking this can give you a sense of your posture and any changes over time that might be occurring in your ease of effortless stacking.

Ask your Wellness Station practitioner to provide you with additional lessons to help enhance your senses with consideration of your individual needs, limitations, and goals.

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

References:

Image address:

https://centr.org/images/article/Back_exercises-2.jpg

Lorraine Davis

January 17, 2023

Feldenkrais, Health and Wellness, Holistic Body, Mindfulness, Movement, Physical Therapy, Yoga

Reversals: What and Why?

Lorraine Davis

January 17, 2023

Feldenkrais, Health and Wellness, Holistic Body, Mindfulness, Movement, Physical Therapy, Yoga

Reversibility is the ability to stop, start, and change the direction of a motion at any point in time.

According to Moshe Feldenkrais, the ability to perform reversals is a key indicator of well-organized, refined movement. When performing a movement, consider your ability to turn around and go the other direction, pause, or do something else. When our reversibility is impaired, it indicates a lack of freedom to change our minds or to respond to changing circumstances. This can be evident in certain functional movements: can we sit down in a chair or get on the floor slow and controlled, or is there a plop? When attempting to change the direction of a movement (e.g. pelvic clock circles), are we able to find a flow or is there jerkiness and incoordination? Can we walk backwards?

Reversibility is not just a movement, but a state of existence.

Our ability to be spontaneous, go with the flow, adapt, maintain presence and freedom of choice. An ability to perform reversals indicates that we are not moving on autopilot, but have a keen sense of what and how we are doing something in the present moment. When we reverse, we are traveling the same territory but from a flipped perspective. In the muscular system, what primarily for a particular muscle or muscles has been a concentric action (muscle shortening under tension) will become an eccentric action (muscle lengthening under tension). As mentioned above, “sit to stand” is a concentric action, and “standing to sitting” is an eccentric action. When we purposefully choose to reverse, it provokes the cognitive process of attentiveness, comparing and contrasting. This is one of the key requirements for learning.

When we use movement to enhance our learning, the quality of our lives can expand.

As we go through life, there may be a gradual tendency towards settling into our habitual patterns, and an associated loss of spontaneity, functional mobility, and options for how we move and engage with ourselves and the world around us. We may not be able to respond as quickly to the demands of the situation, like needing to step back quickly to avoid an oncoming vehicle while crossing the street. Or we may lose the agility required to turn around when we forgot our keys, and instead of taking one step backwards, we may need to take several small steps to turn ourselves around. The person who has difficulty with these reversals is much more vulnerable to falling when they do have to turn around quickly. Practicing reversals helps us learn more about how we move, and can expand our movement repertoire so we have more options available to us. We certainly do not want our only option to be able to plop down into a chair each time, rather than gracefully descending in any way we choose. Reversals are a key requirement for developing and improving balance, agility, neuromuscular control, and eccentric strength. In fact, dynamic balancing is essentially reversals in action.

Practicing reversals

Walking backwards

Walking backwards is a task that may have originally been easy, but perhaps can become impaired over time. If unsteadiness is present, perform this practice next to the kitchen counter or back of the sofa to have something to hold on to as needed.

Simply start by walking forwards slowly, paying attention to how your body moves, how the feet make contact with the ground, etc. Then, reverse it. Walk backwards, comparing and contrasting this experience to walking forwards.

Check out this article that dives into the health benefits of walking backwards.

Focus on the eccentric

Bring attention to the lowering component of a movement, whether this is in strength training or daily life.

A simple example is to practice standing up from a chair, paying attention to how you do this. Then, try to sit down the same way in reverse, challenging yourself to lower down slowly. Compare and contrast the process of standing and sitting in terms of the mechanics of the movement as well as the sensory experience.

If strength training is part of your routine, pay attention to the lowering movement such as the descent into a squat, the lower of the weight during a bicep curl, or the lowering of your chest towards the ground during a push up. Try to refine the control of the movement, with the ability to slow it down, pause it at any moment, or reverse the movement at any point in time. Also, in a safe manner, practice some reversals quickly, because sometimes that is what life demands!

Yoga Transitions

If yoga is part of your routine, tune in to the transition between two poses.

A simple example is cat and cow, which involves reversing between spinal flexion and extension. Tune in to the exact moment of transition, and explore reversing the movement at different speeds, and at different phases of the motion (e.g. can you do the cat cow in slow motion, and switch between cat and cow through variety of ranges, rather than going all the way into the full expression of cat pose before transitioning into cow?)

This can be applied to any transition in yoga (or life off the mat). Get creative with it- pick any two yoga poses, and explore a variety of transitions between the two shapes.

Explore Your Own

Enhance your sense of spontaneity and exploration by bringing reversals into your daily life.

Perhaps make up a dance move. Practice the move again and again. Then, try reversing the move, as if someone recorded you and played it in rewind. Or, take an everyday task. Reaching for a glass. Can you pause as you reach, and reverse it? Repeat this, reversing the movement at various stages of the reach.

Notice if this brings any greater sense of awareness of your movement and ability to choose different options for how to reach for something. And notice how much more confident you will be crossing a street when an unexpected vehicle requires you to take a very quick step backwards.

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

References: