3 Simple Floor Mobility Drills

 

Wanting to gain some strength while improving your floor mobility? Try out these 3 simple but powerful floor mobility drills. A few things to keep in mind as you try these:

 You’ll get more out of them if you move as slow as you possibly can. I mean painfully slow.

 If you only get part of the way through the motion and find yourself plopping back on the floor, grab a few bolsters like a cushion to raise the level of the surface you're sitting on. Bolstering means meeting your body where it’s currently at and allowing you to work within your given range.

 This is an example of taking a bigger movement like floor transfers and breaking that movement down into smaller pieces to improve your technique and expand your options. You can do this with any skill, it’s super fun!

 

Looking for more on progressing your floor transfers and floor mobility? Check out the Mindful Movement Collective!

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5 Simple Steps to a Healthy Pelvis

 Incontinence. Even reading that word made you want to turn away. It’s an initial warning sign that the strength of your pelvic floor is compromised in some way and no longer has the strength to hold the contents of the pelvis. The initial symptoms are leaking urine and can progress to the point of pelvic organ prolapse.

Pelvic health is the conversation no one wants to have, so, unfortunately, incontinence has become all too common. And millions of people are suffering in silence. And with the number of incontinence products and adult diapers popping up in stores, we’ve normalized the issue. But being incontinent at any phase in your life is anything but normal. And people feel hopeless for a solution.

Incontinence is NOT NORMAL

There are several different types of incontinence. I won’t get into the technical definitions here but will describe how you know if you’re experiencing incontinence. If you find yourself leaking every time you...

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Want to Feel More Balanced? Start with Your Feet.

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.

Did you know that 25% of your bones and muscles are located below the ankle? And yet our feet tend to be one of the most overlooked parts of our body, at least as far as proactive care goes. No one thinks about their feet until there’s a problem.

Due to the volume of joints and muscles of the feet, stiffness in this area of the body is one of the biggest contributors to balance problems. Your feet play a major role in the intricate systems that keeps you balanced. The more rigid your feet, the more difficult it is to balance.

One of the best places you can start to improve your balance is to improve the mobility of your feet. The more impact from the environment your feet absorb, the less work the rest of your body has to do to keep you balanced.

The first step to better foot mobility is to consider how you treat...

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The Difference Between Aging and Being "Under-Moved"

One of our favorite quotes from one of our favorite books on aging! It is possible to be young and weak because you aren't moving enough, just as it is possible to be old and strong because you move often. 

Being "under-moved" as a society is a great health crisis than aging. Make the choice to start aging well today by getting yourself moving in any way you can. Let us know how you are moving today in the comments, we would love to hear about it!

 

Want to learn more about mindful movement? Sign up for our email newsletters and receive our Balance, Falls, and Brain Health course FREE today.

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Balance: Does Your Perception Meet Reality?

 

Last summer for my 32nd birthday, I thought it would be a great idea to climb a tree. I hadn’t climbed a tree since I was very young, but it’s something I used to do all the time. So I thought nothing of it. Our front yard has a perfect climbing tree I’d been eyeing for some time.

We’ve all climbed trees as kids and felt confident in our ability to do it. The last time I climbed it was no problem and I assumed I would feel that way going into this. In fact, I thought getting myself onto the first branch would be easy. I could see a clear path to climb up a few branches beyond that.

But I think we all know where this story is going.

It turns out, climbing a tree is pretty difficult when you haven’t done it for a few decades. Not only did I need help getting up to the first low branch, once I was there I didn’t feel confident in my ability to stay balanced at all. I found myself staring at the ground, both hands on the branch, feeling as though I...

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How To Create A Movement Habit And Stick To It

Ever tried to develop an exercise habit and found yourself unable to stick with it?

If so, you aren’t alone. The difficulty in maintaining an exercise habit happens for a variety of reasons. It might be that you tried too much too soon. Or more likely, you just didn’t find something you actually enjoyed enough to stick to.

One of the most common questions I hear as a physical therapist is, “What kind of exercise program is best for me?”

My answer is always, “The one that you enjoy enough to show up for every day.”

There really isn’t a right or wrong answer. And while this approach sounds simple in theory, it can take some trial and error to figure it out.

One of the most common problems I run in to is the use of the word “exercise”. For some, it carries a lot of baggage because they think they have put off developing an “exercise” habit for too long. They fall into the trap of thinking it’s too late for...

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The Rebels Guide to "Exercise"

Ever considered yourself a rebel, or maybe just want to be one?

If so, you’ve likely always hated the idea of a regular “exercise” habit. Even if you understand the health benefits, you’ve always been opposed to the regimented lifestyle of exercise.

Or maybe you’ve just always found traditional exercise boring. That’s the position I’d always found myself in until I learned about movement-based lifestyles.

Even if you’ve always hated traditional exercise, that doesn’t mean you can’t experience all the health benefits of movement.

Let’s talk about how a movement-based lifestyle is the answer for you and your rebellious lifestyle.

Why a Movement-Based Lifestyle?

Adopting a movement-based lifestyle involves customizing movement to fit your current lifestyle.

That’s right. You don’t need to change much other than your mindset and your environment to gain all...

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Develop This Skill To Build Confidence in Your Health As You Age

A common theme I’ve noted in my work as a physical therapist is a loss of confidence in all areas of life that usually accompanies a decline in physical function, particularly in adults over the age of 60.

Once it happens, it leads to a long road rebuilding this confidence and often leaves those it happens to never getting back to the place they were before.

And it makes so much sense. A loss of physical abilities leads to difficulty leaving home, participating in much-loved activities, and creating a dependency on others for survival. This quickly leads to a feeling of isolation, depression, and loneliness which further perpetuates the cycle of decline.

So, armed with this information how can you prevent this from happening in your future?

On one hand, it’s not entirely possible to prevent every medical event. Even those who make all the right lifestyle choices can still end up with a chronic condition. On the other hand, however, we can all choose how we...

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What Amazon's Philosophy Has To Do With Your Health

“We are stubborn vision. We are flexible on details.” -Jeff Bezos

This philosophy of Jeff Bezos that drives the culture at Amazon is a huge reason behind their success. By keeping the overall vision in mind and not getting too caught up in the details they consistently grow as a business.

If you don’t feel you are living your healthiest potential, adopting this philosophy may just be the thing you’ve been missing.

If you’ve been searching for some secret to optimal health for years but feel like you just haven’t found the right thing yet, you might be too focused on the details and not enough on the big picture.

Most of us easily fall into this trap, losing sight of our purpose and our why when it comes to our health.

If you want to be healthier, focus instead on being flexible about the details of how achieve it.

 

Where We Get Health Wrong

We see it time and time again. Flashy health headlines that draw us in and cause us to jump...

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5 Action Steps to Take Today to Start Aging Well

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.

Whether you're 15, 35, or 75 years old, newsflash... you are aging! 

Might as well take control and decide how you want to age. 

It's never too early to start to think about aging, and if you aren't happy with how you're aging it's never too late to start. 

At our clinic, we've had the pleasure of working with adults all the way up to 102 years old who report their quality of life as very high. And that is because their daily habits support their longevity. So... we've been keeping track of what these habits are so we can help others do the same. 

There are an infinite amount of actions you can take to age gracefully, but we listed out the action steps that will give the greatest impact for the effort put in.

Always remember, aging can be what you want it to be.

1. Think Positive

We probably sound...

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