Movement

The Joy of Movement, Exercise is NOT What You Thought!

Peat (and others) has definite ideas about what to do for exercise. He said it’s important, but important to do as gentle or regular walking (not power walking) in an interesting environment.

He said when the brain is involved the walking will tone the muscles better and stronger than taxing them. 

Peat thinks it’s dangerous to do heavy exercise and suggested not to do it, i.e.: no jogging, no weight lifting, no strenuous gymnastics, dance, bicycling (leisure bicycling ok) etc., as this can produce toxic lactic acid (see Ray Peat newsletter).

So he says to walk regularly in an interesting environment, and do chores.

But before we get to “exercise”, I think it’s better to think about and just do movement for now.

And if you’re really fatigued, you can absolutely do this lesson while sitting, but otherwise, stand on up!

Step one.. Turn on your breath.

Exhale everything out in a big swooosh!

Inhale and feel the stretch from the muscles in the low back expand, and move your attention up as the breath massages the upper back. Let the breath fully expand into the back of the lungs while it physically moves the ribs up and out along your tense muscles.

Exhale and relax the shoulders, relax the neck, relax the jaw.

Take three deep, slow, pleasurable breaths, filling up totally and exhaling completely, paying attention to the movement your breath creates.

And notice that when you start taking full breaths, it moves your whole core. It gives you this incredible internal massage.

So just notice that the whole movement of breath is very dynamic, from the inside out. And the more often that we breathe consciously, the better this movement feels.

So when we’re talking about movement, we’re going to go to the breath first.

Because building a foundation of the breath is key when it comes to moving in a way that feels good.

So keep taking full, pleasurable and energizing breaths while we begin our exercise. 

When we have chronic pain issues, the whole topic of “movement that feels good” can be tough, sometimes most movement doesn’t feel good, or we’re scared to move because we don’t want to hurt ourselves.

So we have a tendency to say junk it and sit, self-medicate, numb out on food or facebook, whatever. Right?

Instead, I want you to get curious about what DOES feel good right now. What you CAN do in this moment.

So just a note before we start, and this is very important: this is a gentle and compassionate quest to discover movement that feels GOOD. So be gentle and listen.

For many of us, we fluctuate between being completely sedentary and then PUSHING really really hard. And that’s not going to fly here for this exercise. Your body will not open up to you in the same way if you try to push it.

So I invite you to get curious and gentle instead. Okay?

For this exercise, we’re going to stack our movements.

And that means once you find a movement that feels good, in your fingers or in your toes, keep moving that part of you, allowing the movement to change and grow as you add other parts of your body into the mix.

Alright, let’s go!             

So start at your pinky fingers… just wiggle them around. does that feel good? If not, that’s okay. Just move on and stay on the quest.  Move your fingers one by one, wiggle them around in a way that feels fun and good.

Now, wiggle your toes. Curl and uncurl them, massaging your feet internally. Let your finger movements mirror the movements you’re making in your toes. And if any part of you wants to move before we call it in, let it!

Just KEEP BREATHING during this process.

You’re not going to get the same level of communication from your body if you stop breathing.

Next, rotate your ankles (one at a time if you’re standing).

Then, move your wrists, gently rotating them. If that doesn’t feel good, maybe it feels better to flex and relax them.

Move them before you say “oh no… I have bad ankles or bad wrists.” just move them gently and check-in. Because maybe they actually do feel good today.

And it’s possible that these parts of us that we usually see as achy or stiff may feel better when they move.

So be gentle, and open to that possibility, seeking goodness and finding the places in your body that feel incredible when you move them.

Start moving your legs, your arms.  Letting the movement get larger and freer, because we’re moving bigger body parts here. Really explore for movement that FEELS GOOD.

And as you’re moving your body you may feel some pain or tension, just pause, and breathe into that spot, cozy up next to it and see if you can release some tension there. Because guess what… releasing tension is movement!

Now, start to get playful with the movement here, bringing it into the whole body. You can wiggle, shake, sway, whatever feels fun… just start adding a free flowing dynamic to your movements and just get curious. Stay gentle and open, but let your whole body get in on the fun.

And check in with yourself here. Do you feel dumb for some reason? Does moving your body, exploring for what feels good and moving in a way that may look silly from the outside make you feel self-conscious?

If so, that’s okay and it’s awesome that you can be honest with yourself.

Just ask yourself in this moment, is it more important that you look good or that you FEEL good? If the answer is feel good, then close your eyes and go inside.

There are no rules in this exercise. Just keep seeking for movement that feels good. It may look like undulating, like dancing, like a fast-paced loose wiggle.

Sometimes when I do this exercise, I end up being a rag doll the whole time, just flopped over and swaying. Sometimes, it may look like you just wiggling your fingers and breathing deeply. No matter what it looks like, it’s perfect.

The body was made to move, and when we’re not moving, we’re dead. But luckily for us, that if you’re here and you’re still breathing than the simple fact is that there is more right with you than there is wrong. And that’s a beautiful thing.

So we use movement as a celebration of that and look for the things that feel right. And as you do this, you might start to notice more and more tension melting away and see that you’re freer to move without pushing or without the struggle.

Do you notice some of your pain going away when you gently and freely move certain areas that you usually lock down (maybe in your neck? Shoulders? back?)

Do you feel like you have more energy? or like someone just turned on a happy lightbulb over your head just by doing this simple exercise?

Keep moving and breathing and turn your curiosity all the way up.

So here is something NEW about movement and exercise.

The endocannabinoid system is a really important part of your body. In a nutshell, it is how your cells communicate with each other to maintain homeostasis and to keep you healthy.

And we wouldn’t even know it existed if it weren’t for the THC in cannabis. So in the 60’s, scientists were trying to figure out why cannabis got you “high” and what they stumbled on was the LARGEST receptor system in the human body.

So what they discovered was this… your endocannabinoid system is made up of receptors and endocannabinoids.

Endocannabinoids are cannabinoids (just like the ones in cannabis) that your body makes on its own.

Fun fact: Your body actually makes a molecule that looks and acts a WHOLE lot like THC.  That one is called anandamide (aka the bliss molecule).

Your receptors receive cannabinoids (either the ones made in your body or the ones made by cannabis) and that interaction works to bring the cells back into balance.

Overall, it’s a really complex but beautiful system that maintains homeostasis in the body.

Now, like most of our body systems, our modern lifestyle can throw the endocannabinoid system out of whack.

Scientists have recently discovered that some disorders like fibromyalgia, migraines, and IBS are caused by what they call an endocannabinoid deficiency, which means that your body isn’t producing enough of its own endocannabinoids.

So when we use plant cannabinoids effectively, like the ones found in cannabis, we are theoretically supplementing our endocannabinoids.

But other than replacing our endocannabinoids using cannabis and hemp, is there anything we can do to boost the levels of endocannabinoids in our system?

Yes! We can move!

They’ve found that “runners high” is actually an influx of endocannabinoids and that moving stimulates your endocannabinoid system. BUT (and this is a big but) intense forceful exercise can be a stressor and can negatively impact the system.

And this is great news! Your endocannabinoid system actually doesn’t want you to spin so hard you pass out. It seems to respond best to regular old movement. You know, the kind that feels good when you do it and afterward.

So now, I want to work with you to create a movement menu that you can pull from so you have a bunch of different options no matter what the weather looks like or how you’re feeling on any given day.

This way you always have something to choose from when you see MOVEMENT on your microschedule.

Now, we’re going to create a menu of movement to choose from so that you always have options. Start brainstorming a list of movement that you love to do.

Maybe it’s something haven’t done it in a while but used to love. Maybe you don’t do it because it’s relaxing and you think you should spend time doing something with higher intensity.

We’re looking for variety here, so you want to include inside, outside, gentle AND FUN.

The only things that go on this menu are things you NEED to do or LOVE to do; NOT that you think you SHOULD be doing. If you hate the gym, I don’t want to see anything about a gym on your movement menu. Period. If yoga is boring to you. It doesn’t get a spot right now.

But things like… Cleaning the house = write it down. It’s movement.

Yard work = movement.

Walking around doing your errands = movement.

And the reason we put these on our menu and include them is because thinking of them as movement changes the way you show up to these activities.

You’re much more likely to show up using your whole body and approach these activities with more care and physical freedom if you start saying… yeah… I’m going to move my body… it’s time to vacuum!

So what are some types of movement that you LOVE to do?

Note some down!

And is there anything you’d like to add to the menu that you haven’t gotten into but want to try?   

To anchor your new found ideas about movement, now would be the perfect time to take 20 minutes with the Mental Rehearsal meditation to find your Future Self to help!

 

Some homework

Here are some ideas to get yourself moving joyfully:

• Do your movement of breath as you inhale and exhale every now and then during the day. Notice your breathing during the week and as you do, do the breath formula movement

• Move several body parts that feel good, start slow, and feel when each move is joyful to move even if it’s just crinkling up and back your pinky, then hold on to the kitchen counter and twirl your feet one at a time, sit down and gently stretch your legs out and in, raise your arms up and then down if you can

• If you’re able, walk up and down the living room area once or twice a day

• If you’re able, every day go outside with the least clothes on possible to get the light, get your vitamin D and walk for at least 10 minutes in an interesting place. Walk up and down your street block and look around, wave at neighbors if they’re out.  If you have time and can drive to that interesting place, like a park, just keep close to your car and walk into the park a bit and back. If you are able, walk farther and longer, NO POWER WALKING or strenuous hiking.

• Move in a fun and happy way doing your chores!

 

 

And here is one more idea for “not what you thought” exercise to relieve pain when anything moving in our body is cringe worthy.

Please read the company’s FAQs.

Though this tech has been out a few years, it’s fairly new to me. The more I research it and read the company FAQ and listen to others success stories with it, the more interested I become in investing in this product.

The company is often sold out of product, a platform that is a USA-made, “precision FDA Class 1 medical exercise and rehabilitation device”. Rentals are available.

DO NOT attempt using anything “similar”.  ONLY look into the company I have linked here.

Here is a company quote about it:

Delivers clinically validated solutions to improve musculoskeletal health. Our patented Micro-Impact Platform® has clinically demonstrated the ability to help users manage their osteoporosis and improve bone health non-invasively. Additionally, our technology helps users decrease joint pain and increase lymphatic drainage. This product’s Micro-Impact is an essential ingredient for total health and vitality; a Vitamin of Exercise™

 

And here is an hour interview of stunning remarks from a new user of this device (a licensed medical professional) who was recently in a severe plane crash that damaged her foot and spine. This video interview gives many of us so many reasons to hope as we pursue the way of less pain!