Core Principles
Foundations: Always start with foundations -- finding your breath, deep exhalations (you don’t need to do this 24/7, but when trying to focus on mental activation or stimulation) , and then into the fascial chains throughout your body... As you get stronger, don’t fall back into old habits and let go of these foundations you need to build on.
Breathwork: Are you breathing into the chains throughout your body, sending oxygen for activation and repair? You can focus your breath into your core and throughout your body, as your respiratory system is connecting your body throughout these fascial chains.
Listen to your body: Are you activating all chains up and down your body (ie does movement feel good)? It is important to notice imbalances on the left versus the right side of your body, and between your posterior and anterior chains which should be sharing the load. Even by simply walking or basic movements, notice which muscles are activated on each side and if there's a difference -- tightness, strength, weakness, activation. Pay attention to supination versus pronation movements in your body, especially as you do basic movements like sitting, standing, walking. Are you overly relying on certain chains of muscles and feeling those overactive and achy muscles? If so, is it the opposing or surrounding chain that is weak and inactive, or can you try making that movement while breathing or activating muscles in a different part of your body that might provide you with relief — you’re searching for clues as to where you are not compensation appropriately. Are certain joints painful around these tight and achy muscles? If so, are you activating all chains in and out of those joints throughout movement? Do you have pain on one side but not the other? Listen to what your body is trying to tell you.
Activation and Fascial Release: You want to try and address those imbalances through a combination of activation and release, focused on the muscles in these supporting chains. You can learn more by listening to your body and by watching our content over time, where we will walk you through how to activate and release the fascia throughout your chains, and how you can use your breath and mind to gain confidence in your movements.
Exploration: Based on what your body is telling you, you can begin testing movements and fascial release at various parts in these fascial chains to find relief. When you find something that is providing relief, which you will, focus on that, but continue to explore the interactions with the chains in the rest of your body. You will develop this sense over time and through practice.
Not About Strength Right Now: It's about fascial activation, release, balance. You need to achieve these before you begin to actively strengthen a chain. You will know when the time is right to add anything beyond your body weight, as you will feel strong and balanced and confident. For now, we have to get back to teaching your chains to manage your body weight in basic functionality.
Avoid Pain: Don’t push it, don’t fight through the pain, and don't do any movements you haven’t developed confidence in. Sometimes your body will tell you no, which is another sign you can learn from. Learn your boundaries, what feels good vs not
Take it Slow and Easy: No need to add weight. Episodes sneak up when you least suspect it and you've typically lost the connections due to dormant activity whether sleeping or working in the same position for a few hours, followed by immediately trying to activate those muscles while you may have imbalances in your fascial chain activation.
Cycles Over Time: Fascial chains activate, release , repair, and then activate, release, repair... This is how we will build you up over time, and at each repair phase your body is adapting and growing. You also need to find time to rest — let your mind and body relax. I often find I need to sweat and get my heartrate somehow, and I’ll ride the stationery bike slowly but help clear my head so I can sleep better. Be sure to supplement our videos with walks or other exercises to get your heart rate up.
Don’t Give Up: You may experience setbacks, but look at them as learning opportunities to listen to your body. Ideally you get to a point where if you do hurt yourself, you know why. Go back to the basics, and you’ll typically realize what you did wrong to avoid that in the future, and over time with continued work and exploration you’ll start to unwind and find ways to avoid your pain. This is an onion with many layers you will have to unravel over time, but if you can simply start to develop confidence and get this in your control — that is a massive step in the right direction.
