Longevity Smart Moves: Pain Management and Relief

Pain is something most of us don’t think about until it affects us directly.


As we age, for a variety of reasons, we’re most likely going to or will experience some sort of pain. And pain is complicated…. Sometimes we’ll get injured and not realize it until later. You know… “how did that happen?” While some injuries are felt immediately…acute trauma.


Our brains process pain differently from person to person. That same injury, can be mildly uncomfortable for one person and excruciating for another. And our beliefs about pain and how it impacts our life greatly affects our outcomes and recovery process.


The concept of “Growth Mindset” applies here. A lot of our experience lies within our perspective. If we believe that recovery is possible and do what we need to do to get better, then we’ll come back STRONGER. But, if we view ourselves as “damaged” or “broken”, our chances of recovery dwindles. For more of my take on Our Relationship with Pain, READ THIS.


Pain management and relief is a driver in my coaching style. I take a whole-body approach that will help get you moving in a SMART manner and encourage healing from those nagging aches and pains.


For today’s Longevity Smart Moves, here’s what you’ll need: - Comfortable/clear space - Maybe a mat

- Chair - Maybe a cushion or pillow for behind your neck/head. - Block/Towel. That’s it! What’s your body type? EXHALE/REACH like this: 🤸‍♂️Loosey-Goosey: LONG Sighing exhale (fogging a glass)/Reach arms straight up 🏋️ Super-Tight: Pursed Lip exhale (blowing out birthday candles)/Reach arms overhead Here’s what you’re gonna do...(Warm-Up/Daily Restoration) 💯Practice your STACK = Subtle Posterior Pelvic Tilt + Your Exhale... - Pelvic TUCK (Un-arch lower back) - FULL EXHALE (Specific to your build)/REACH (Specific to your build.NO NECK!) - HOLD YOUR BREATH: count to 5! - FULL INHALE with that ab tension! Silently in through your nose. 📅Daily Practice: FULL INHALE with ab tension. FULL EXHALE & REACH x 10 full breaths. Now…Let’s MOVE!


🤸‍♂️ Loosey-Goosey: 90/90 Reach

- Bring knees closer to chest than not.

- Block/towel between knees. Squeeze.

- Lower belly relaxed (Below belly button). Dig heels downward into chair (feel the back of your legs working).

- TUCK (Lower back heavy into ground).

- EXHALE/REACH (Palms facing feet. Shoulder blades off the floor. NO NECK!).

- Hold this position and breathe there: 5-7 breaths x 2-3rds


🏋️ Super-Tight: Hook Lying OH Reach

- Feet, knees, and hips same line. Press feet into floor (Feel your legs working).

- TUCK (Lower back heavy into ground).

- EXHALE/REACH (Overhead, shoulder blades off the floor. NO NECK!).

- Hold this position and breathe there: 5-7 breaths x 2-3rds


Give one of these a try (based on your body build), DAILY… if not, twice daily for 4-6 weeks. Let me know how you feel afterward. I’d love to know.


Dedicated to your health and longevity,

Mike

P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.


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