The Movement Experiment
One of my aspirations during this summer break is to move my body in new ways. My usual day job requires me to either be on video or in-person meetings from about 9 to 5, on a good day. When you include commute times and additional work time, this leaves me with far too many hours being sedentary. Even a standing desk doesn’t really help - I’m holding still most of my life unless I really make a conscious effort.
I want to be clear before I dive in that I’m not a believer in the American exercise culture overall. The science leaves no doubt that movement is good for us (in fact, a recent study estimated that 111,000 lives could be saved each year if Americans over 40 added just 10 minutes per day to their current exercise regimen), but our bodies are so much more than a credits and debits system. Much of the toxic exercise culture feeds off of either body shaming or addictive tendencies and I want NONE of it. I believe exercise is meant to be part of a joyful existence, making you feel good (not punished) and allowing you to access experiences and places you wouldn’t otherwise be able to explore. If you want to see the top of a mountain, go for it! I’m content to see it from an airplane, but I do want to hike through hillside towns in Europe well into my old age and keep up with my kids, so off I go. Of course exercise also has proven mental health benefits that can’t be overstated. I strive to move my body each and every day because it brings me joy and it improves my overall wellbeing tremendously. Let us move in joy!
Here is a rundown of some of my experiences so far this summer:
Myofascial Release Yoga
Full disclosure, this isn’t my first foray into myofascial release, but it was my first holistic experience bringing yoga and fascia work together in one experience. What a revelation! You might be asking: what is fascia? Fascia is a thin layer of connective tissue found below the skin that stabilizes and encloses different muscles and organs. Think of a skinless chicken breast and that super thin film around the meat. That’s fascia - and we have it all over our bodies! The medical understanding of fascia is pretty nascent. Only in recent years are scientists and doctors understanding that this connective tissue plays a key role in the function of muscles and tissues (not to mention neurological and hormone impacts being discovered every day). Researchers have recently learned two incredible things that blow my mind: First, fascia is now thought to be an organ that surrounds our entire body (just like skin) - and it is now believed that it works together as a total unit (meaning if there’s an injury on your leg, fascia elsewhere in the body is impacted and perhaps compensating). The other key learning is that fascia has a nightly recovery cycle. Each night while we sleep, the body puts down a fresh layer of fascia as a protective mechanism. This is why we feel more stiff in the morning as we wake up. When functioning properly, fascia between muscles and tissues is supposed to glide and help muscles slip past one another, but if the layers begin to build up, this creates adhesions (think “frozen shoulder” or “knots in your muscles”). It’s ALL fascia. This is where the saying “if you don’t move it, you lose it” really takes on meaning! Each day, we should aim to move at least enough to break up this nightly layer of fascia and ideally work on any areas that are already a bit stuck. With time and effort, fascia can be repaired!
So with all that in mind, I practically sprinted to a myofascial yoga class with my favorite instructor (Aubrey Jackson, owner of Limber Yoga) and thoroughly enjoyed the practice! The 60-minute class is built on the foundation of the Roll Model method (also often called Yoga Tuneup). We began on our usual yoga mat setup, but we used two different sets of Tuneup Balls and in mostly lying- down positions, applied pressure between our muscles and the floor (or sometimes using just our hands). My knees have been bothering me for a couple of weeks and our full exploration of the knee joints, calves and especially the IT band (the tight tissue that runs up the outside of your thighs) was intense and impressive! You won’t break a sweat from the cardio in this class, but the release of tension and toxin in these tissues will absolutely have you shvitzing. (A quick aside on the balls - they have the density of human tissue so that your fascia can actually relax into them. These are NOTHING like lacrosse or tennis balls - it’s next level.) I ended the class feeling an inch taller and bought a new set of balls to take with me on my upcoming travels. I can’t wait to do this class again!
Yin Yoga
Last month I was invited by one of my dearest friends to join her at a Yin Yoga workshop. While I’ve done yoga before that had Yin incorporated into, I had never done a full 90-minute Yin-only practice. Did you know that there are at least 13 types of yoga (and counting)? If you aren’t familiar, Yin is the practice of holding poses for long periods of time in a relaxed position. Most poses will be held for about 3-5 minutes and multiple props will be used to create an incredibly supportive and relaxing position. While this is an ancient practice, it’s very much about releasing fascia and other tensions, adhesions and blockages in the body, even before science could explain how it worked.
The course was taught by the very talented Jamie Monte as a guest in the Mother Yoga studio (a beautiful space in the International District of Seattle). With loads of props on hand, we set out to release the bullshit! What I loved about Jamie’s practice was how we worked through the various chakras (essentially the 8 key energy centers, working down the spinal column). For example, while we held a twisting pose, she walked us through a visualization of where the energy medians in our body ran (the same medians referenced in acupuncture), which organs this was rejuvenating (such as the liver) and cued us to release in various areas of our bodies along these channels.
The impact of this practice was absolutely profound. I have set a new goal to include this in my life at least every other week going forward. The great news is Jamie has a YouTube channel so you can give her instruction a try for free from the comfort of your home!
Barre Class
This is not a new adventure for me, but something I’ve absolutely loved returning to this summer for the first time in-person since the pandemic. There is something really special about moving together with a room full of people. I’m a longtime member of Barre3 and just love the whole team at my local franchise. The studio is always pumping some great upbeat music and I always feel like the stress has wrung out of me by the end of class. Barre3’s curriculum is challenging and fast paced, but never intimidating. I often have to modify my movements, especially for my knees and they always offer great options. In 45 or 60 minutes, you’ll get a full body workout including cardio, strength, flexibility and core work. The classes are all built around simple aerobic dance-like movements, strength repetitions and Pilates-inspired engagement. After my c-section five years ago, I think this form of exercise, more than any other activity, is helping my abdominal wall finally come back together (which is both helpful for appearance and especially for core strength and back pain). If you need it, many locations have a childcare option which was what got me hooked in the first place. Definitely a score!
Paddleboarding
Remember when the pandemic began and the whole world bought bikes and paddleboards? Well, I was one of those people who bought both a bike and a board a year later when the supply chain finally had finally caught back up. Last summer was my first season of paddleboarding and it was a blast! My kids and I have a ton of fun paddling around local lakes, jumping in and swimming. So far it’s been 100% fun and very little focus on the form.
For this second summer, I set out to take a course on proper paddleboard form and technique to up my game. I was able to sign up with a local yoga instructor that teaches both paddle yoga and PaddleFit techinque classes on a popular local (motorless) lake just outside of the city. The technique class was just one hour, but it was one of the most challenging workouts I’ve ever experienced. In order to properly turn and paddle in seated or standing positions, your entire body and core is engaged throughout the ride. It’s a lot like learning to snowboard or surf, but without a single break. By the end of the class, my legs and low back felt like jelly, but I learned a lot about how to paddle more efficiently and to create greater stability in multiple positions.
With practice, someday I may feel steady enough to take a yoga class, but for now, this lesson gave me more confidence to try my hand in some every-so-slightly bumpier water.
Pilates x 2
Somehow I missed the whole Pilates trend a few years back, but have always wanted to give it a try. I had no idea there are so many different types, and to be honest it’s a little intimidating, especially the torture-device-looking contraption (the reformer machine) you often see through the windows of these studios. After a little poking around, I decided to try a reformer class at a local studio where the instructor immediately put me at ease and explained the basics. Though the movements were pretty straightforward, the specifics of how to position your body and the springs on the machine were new to me and a took a little figuring out. Fortunately, I’m not a shy person and am comfortable asking questions. I also know from close friends who are obsessed, if you aren’t engaging your core properly throughout the workout, it won’t be as effective, so it’s really important to ask if things aren’t making sense or feeling right.
I love that the pilates classes fly by! Fifty minutes of fiddling with positions, straps and springs and before I know it we are stretching and finishing up. I started with a beginners series and find myself getting the hang of it. What I really notice and appreciate later is the focused engagement I’m able to get in otherwise hard-to-activate places, such as deep hip muscles and low abs. The resistance stretching is also very nice!
Coincidentally, my good friend also invited me to join her this past week at a more amped-up version of pilates called Solidcore. This is essentially the “Barry’s Boot Camp of pilates” - with a darkened room, fancy club lighting and dance music playing loudly. They use a megaformer style machine, which allows you to recruit more muscle groups with each movement, whereas a typical reformer machine is really meant to isolate key muscle targets. The main noticeable difference for a layperson is that on the megaformer, the platform moves from both ends. At Solidcore, the classes don’t call for breaks or stretching, so you have to put your ego aside, listen to your body and take breaks or reset your form when needed. At 42 years of age, I’m pretty sure I was the oldest person in the class by a long shot and after two babies I have some abdominal separation I still have to be very conscious of. The class was effective as hell, the music and instructor were very fun. That said, I think the overall intensity is probably too much for my body and adrenals on a regular basis. I also would caution anyone without experience with the basic mechanics of your core to get some private instruction first so you don’t injure yourself, as the instructor isn’t going to have time to cue specifics of safe form for each person. Not for nothing, the next morning I was sore as hell in ways I didn’t know possible.
Overall, the jury is still out for me on pilates. I’m going to keep experimenting and see if I notice any sort of range of motion or strength results over time.
Professional Stretching
In the hipster-tech corridor of Seattle, I’ve been noticing a lot of Stretching studios opening over the past couple of years. If you haven’t guessed from my sharing so far, I’m fairly flexibility challenged, particularly in the lower body. I can’t help but be curious - are these a new here today, gone tomorrow fad? The “thigh-master” of this era? I had to give it a try!
I decided on Stretch22 for its great online reviews. It’s worth noting that I felt intimidated to walk in as the website goes on and on about Olympic athletes (which I am very much not) and I worried I may be unlike their average clientele. I should have known better because once I entered, I realized it’s mostly a bunch of corporate hacks like me who are stiff as a board from sitting at a computer all day. Don’t let the branding fool you.
I signed up for a 50 minute stretch and the “stretchologist” walked me through what to expect. Your job is to relax while the practitioner stretches for you and uses a vibrating massager (like a Theragun with a smooth, flat head) to help your muscles, fascia and tissues ease up. Wow was this an experience! Lying clothed on a very comfortable table, I was contorted into various positions that I hardly thought possible. While the shapes were familiar, the dynamic stretching (engaging a muscle while stretching it) was highly effective and the massage gun took it a level deeper. Most of it felt really great, but some of it felt really intense and almost hard to breath through. At no point was I in pain and the practitioner encouraged me to give her feedback and breathe to get the tension just right.
The pricing on this gave me a bit of sticker shock! $97 for one hour is in line with a good massage price, and yet this is more like a clinical or gym-like setting...not a spa. That said, when I consider what I pay for a haircut or any other 1:1 service, this is absolutely a fair price for the kind of impact you get. I will absolutely do this again!
BEACH Yoga
My same favorite studio, Limber Yoga, offers yoga in the sand on Alki Beach in West Seattle on Tuesday & Thursday mornings throughout the summer months. While the yoga nor the location are new to me, doing this sort of movement regularly with your toes in the sand, the salty breeze in your face and sun on your back is a revelation. This is usually a treat most people might only experience on a vacation or a retreat. I’ve begun to make this a key ritual in my week and it’s the perfect way to kick off a day of reflection, movement and nature all in one! It boosts my mood in every way. I highly recommend finding a way to practice yoga outdoors near you, even if that means taking your mat to the park and listening to an audio yoga class on yogadownload.com or Spotify.
Reflection
Overall that has been a really fun set of experiments! It is so great for our bodies and minds to try new things and feel like a beginner again. I’m reminded constantly at how lucky I am to have an able body, despite having some health struggles. My gratitude has increased and I have found some new fun surprises along the way.
I would love to hear about your experiences with these forms of movement! What else should I be adding to my experiment?
