a weekly series to learn a bit about the body + a subtle shift to start to apply the new knowledge

last week we chatted about the idea of getting consistent movement [outside of exercising] and finding simple ways to do this during our daily routines. my hope is that you’ve at least picked a time of your day where you’d benefit from a little more moving…bonus points if you implemented a subtle shift to increase your amount of movement 🙌🏼

this week we’re chatting about the kind of movement that fills your days.

​a fascia focused movement plan encourages variety in the ways we move. this includes multi-directional, compound and often unpredictable movements.

mostly any direction that we don’t habitually do. think reaching, twisting, turning, lifting, pushing, pulling, balancing, squatting and bending.

if this sounds like it requires thinking, you’re not wrong but stay with me, I promise it’s worth all the effort and then some - here’s why.

our fascia is constantly responding to the forces, loads or demands put on it. when there’s effort required the fascia will adapt, physically layering up on itself in order to support the request being put on our body.

when we repeat the same movements we are essentially thickening the fascia in the same spots. this is great for those specific activities but then we go do something a little outside of our typical movement patterns and it can feel extra effortful or even create an injury if we haven’t ‘trained’ for it.

adding variety in doesn’t mean complicated movements, truly the simpler the better. the more functional and practical the more likely we’re training for real-life and the more likely we will stick with it.

in the above example I’d suggest adding variety to desk work by slowly squatting into the chair rather than plopping?? crossing legs the opposite way?? toe reaches + twists when feeling stiff?? putting water bottle a bit out of reach to encourage leaning/reaching?? or a pinky ball under the feet??

2 minute subtle shift…

the following posts we will be getting a little more into the ways to vary movement but for this week let’s get a gauge on those times of your routine when you can use a little more variety.

here’s my go to for adding more variety [without knowing your exact situation]

1. choose a mundane task, something you do on auto-pilot
2. pay attention to how you move - just during that simple task
3. see if there’s a way to add one of the movements:
   • reaching
   • lifting
   • bending
   • squatting
   • pushing
   • pulling
   • twisting
   • balancing
4. for the next week, do that mundane movement with your chosen subtle shift

as always message me if you want a little input on how to add variety

see you next week, Brooke ✌🏻

if you’re feeling like this is more thinking than you want to do, I got you…

reply + let me know what you’ve got going on and we can do a no strings attached brainstorm to find ways you can add more variety.