The spine is designed to move. It can bend in all directions and it can rotate. In this Micro Pause we practice moving the spine in a circular shape. When we move the spine in a circular shape we cover a great part of the range or motion of the spine. This is good for many reasons: It will stimulate the production of synovial fluid in the joints. Synovial fluid works as a lubricant to the joints, making them move smoother and function better.
It gives a massage to the discs, helping to increase blood flow and to even out any uneven pressure on the discs.
It gives inner massage to the muscles along the spine.
It may enhance the function of the central nervous system, helping nervous impulses to travel faster along the spinal cord.
Sometimes sore and tense muscles cause back pain, sometimes back pain cause sore and tense muscles. Whatever the case, by learning to move your rib cage separately from your pelvis you will have a tool that help you release those tight muscles along the sides of the spine. When you round your back you will extend those muscles in one direction, when you move your rib cage to the side, you will extent them in a different direction. Moving the muscles in all possible directions is always good! Especially since the long muscles along the spine are not actually two big muscles but lots os smaller muscles with fibres running in different directions. In this Micro Pause we learn to move the rib cage separately from the hips and at the same time give an inner massage to the muscles along the sides of the spine.
A “bad” pasture does not automatically lead to back pain. Lots of people with terrible postures live their entire lives without ever experiencing back pain! On the other hand, if you suffer from lower back pain, looking into your posture and adjusting it towards a more balanced state can help relieve some of the strain on the lower back. IN this Micro Pause you get to explore your posture, starting from the feet, the aim is to find the body's natural balance, and as always, to increase your self knowledge.
The spine consists of tailbone, sacrum, five vertabreas in the lower back, 12 vertabreas in the middle back, and 7 vertabreas in the neck. Between each vertabrea is a disc of connective tissue, a tendon like, strong material. Furthermore, all vertabreas are connected by joints, this is why you sometimes hear a cracking sound when stretching your back. In this Micro Pause you get to explore the relationship between your spine and your pelvis, with the purpose of getting to know your own body better.
Use that body scan to help your body relax. A common consequence of focusing on a body part is the relaxation of that body part, you may have noticed in the previous lesson. Now we take it a step further. Having the ability to fully relax is so valuable! Make this lesson before bedtime to improve your sleep duration and quality!
Turn on your inner torch and search through your entire body. You may be amazed by what you discover. Or you may not. Either way, you get a tool that really allows you to become present in your physicality. This is very useful whenever the mind gets overwhelmed or when you need to zoom out of whats going on in your head.
View your breath as a friend, and as an indicator on how you respond to different situations in life. If you know your breath you will also instantly know how you feel about something, how your body responds to different stressors, and so on. Learning to breathe deeper, longer and fuller is also learning to control your parasympathetic nervous system response. Breathing consciously is a very accessible way to calm the body down and allow space for reflection on any given situation. Now, let’s breathe together!
The breath is magic! Focusing on the breath anchors us in the present moment like nothing else. Breathing is essentially an exchange of gases between your individual body and the atmosphere surrounding it. What a beautiful way to become certain that you are here and now! Now, lets start become acquainted with our breath in a simple and effective way.
Sometimes we function more on routine than based on needs. And that isn’t necessarily bad. Routines saves a lot of energy. Still, learning to tune in to how you feel helps you increase your knowledge about yourself so that you can get better at handling life. Observe with a non judgemental mind!
Same as with the hands, our feet can be thought of as sensory organs. The soles of the feet have plenty of something called proprioceptive nerve endings, nervs that send information to the brain about where in space the body is located. When we constantly wear shoes that may not give enough space to our feet, these nervous connections may become inactive. So now, start activating the nervous connections between your brain and your feet!
If you’re like most people you will spend a great part of your days sitting down. Becoming aware of how you sit doesn’t necessarily mean you have to change the way you sit, but you can use the awareness to learn more about yourself. How do you sit when you feel great? How do you sit when you feel sad? Now, go on to observe!
Did you ever think of your hands as sensory organs? Try this cool exercise: next time you are using your hands to reach for something or grab something from where your eyes can’t reach, like the back of a drawer or a cabinet, close your eyes and observe how that immediately shifts your focus into your hands. If you really pay attention you will find that it’s like a switch, eyes off, hands on, eyes on, hands off. The palms of our hands are great at sending information to the brain about the environment. Now, start tuning in!