Removing Blocks to Unlock Your Movement Potential: Therapeutic Movement Coaching to Get You on the Move

How could we not have known the harmful link between smoking and health risks just 5-6 decades ago? Some expecting mothers did not even know of the dangers of smoking.  The risks are now clearly known.  Have you considered that there might be other socially acceptable behaviors that pose a risk to our health?  ‘Sitting is the new smoking’ became a popular statement by Dr. James Levine, director of the Mayo Clinic at Arizona State University.  You can read his remarks on the subject of ‘too much sitting’ in his 2014 book “Get Up!  Why Your Chair is Killing You and What You Can Do About It.” Although his research shows the risks of too much sitting, I do not advise one to reconsider smoking as a healthier choice.  

This article does, however, open the door to a conversation that sedentary behavior is another risk factor that may not be visible at first, but over time the dangers accumulate.  I believe many individuals are not tracking their weekly physical activity, and, if they did, they would probably fall short of the recommended amount.   The major health organizations all agree on the recommendation of 150 minutes of moderate-intensity physical activity, along with 2 days of strengthening activity for optimal health and well-being*.  (To review the many benefits of exercise and read reminders of the risks of sedentary behaviors, please reference the guidelines cited at the end of the article.) 

The purpose of this article is to:

1) Offer a check-in to see if you have been considering how much intentional physical activity you get in over a typical week.

2) Help you to become aware of potential obstacles that are in the way of your achieving enough movement.

3) Encourage you to try Therapeutic Movement Coaching as a starting point to propel your steps forward.

Have you considered what is preventing you from reaching 150 minutes of exercise a week?   Whether your obstacle is pain, lack of motivation or habit, anxiety, recovering from an accident, or you are just simply not sure what to do, I can help bridge the gap from a sedentary to a more active lifestyle.  In my years as a physical therapist and as an instructor of mind-body classes, I have witnessed that small, consistent changes from less to more intentional activity can have a profound impact on your health.  I have created a Therapeutic Movement practice that helps clients overcome many of the barriers so that they can regain movement and reach optimal health.  The typical components of a class are reviewed in the section of the website entitled Therapeutic Movement Explained under the services tab.   In summary, Therapeutic Movement is a blending of practices from the disciplines of physical therapy, yoga, self-myofascial release therapy, and education on the autonomic nervous system.

To get started, you can work with me in one of three ways or any combination:

·      Group classes:  The class setting helps you to develop body awareness, to better understand your movement challenges, and to learn new skills to get moving. Students leave with ideas on how to incorporate movement into their routine to safely return to a sport or begin a regular fitness program to reach weekly movement goals. One student offered her testimony. “Your class does wonders for my lower back issues. This is a class for EVERYBODY. I love learning new stretches and teaching my athletic husband the simple, yet muscle-releasing, beneficial moves. My mom took the class with me and thoroughly enjoyed learning the therapeutic tips she could take back home to Kansas with her. What is offered is a fun, class experience that works your body and calms your mind.”

·      Private Therapeutic Movement Coaching: We start with an in-depth discussion about your current activity level and any barriers to hitting your weekly goals.  I create personalized lessons based on each client’s intentions or needs.  The private movement lessons guide you in cultivating body-mind awareness, which is the best first step in safely engaging in physical activity.  One client wrote to me sharing, “Your coaching teaches me to be gentler with my pain, my body, my thoughts”.  Learning how to add Therapeutic Movement into a daily routine requires practice, but the effort is invaluable because it sets the wheels in motion.  As with the physical law of inertia, a body in motion wants to stay in motion. When clients get moving, they share that they are more apt to add and find enjoyment in other activities such as hiking, weight training, biking, playing pickleball, and more.  When we enjoy what we are doing, we are getting the most out of the time investment.   Enjoyment provides a rich environment for learning and forming new synapses.  This is neuroplasticity.  This is good news.  If you have fun moving, it is even easier to learn to move well and be well. 

·      Private Myofascial Release Therapy Sessions:  These sessions offer a personal assessment of your musculoskeletal system to find fascial (connective tissue) restrictions that may be causing pain or movement dysfunction.  At the end of a session, I often advise clients in a few home exercises as a follow-up to the hands-on bodywork.  When clients take an active part in the work, they enhance the benefits of the session and begin to see more steady improvements.

No matter which steps you take with me, you’ll be empowered to creatively find ways to practice within your routine and your environment using the concept of habit stacking.   If you are just getting started or if you easily become overwhelmed, you’ll also be guided on how to implement slow, steady practices until you are fully up and moving.  My coaching will help you to not judge yourself, but it will help you to recognize your blocks and how to make your move.  You will learn how to move with efficient postures using well-lubricated joints and muscles that are better activated.  This creates safety and leads to more enjoyment and ease while in motion.   When you move well, you can play, breathe, rest, and be well.  We are human beings after all, so let’s master the art of being better - one move at a time.   If you are missing the mark of 150 minutes of exercise a week, you are not alone.  I, too, have missed the mark.  I did not know and now I do, and so I move.  This is your reminder that inactivity is not good for your health. Take that first step and get the ball rolling!

Resources:

* Agencies:  The World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), the American Heart Association (AHA), and the U.S. Department of Health and Human Services (HHS)

“The official 2018 Physical Activity Guidelines for Americans, 2nd edition. U.S.” Department of Health and Human Services.  2018.  https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines

 “Global Recommendations on Physical Activity for Health”.  World Health Organization.  2010.  https://www.who.int/publications/i/item/9789241599979

Medical disclaimer:  Exercise needs may vary based on individual factors such as age, fitness level, and health goals. Annual physical exams are recommended for establishing baseline health information, for illness prevention, and to ensure no restrictions or limitations on your physical activity.