Embody Your Movement - Love the Body You Live In!

On today's Alive! Bodies in Motion show, I had a great conversation with Eric Franklin; dancer, movement educator, author and founder of the Franklin Method. We discussed how we can use one simple tool to feel better in our bodies. Imagery! It's portable, we don't need any equipment and it costs us nothing! And yet, by playing with it, especially in the things we do everyday like walking, sitting, standing and even breathing, we can quickly begin to feel better in our own skin!!

Eric outlined a couple of simple principles for us. An image works when it is a clear picture. Whatever you are imagining - see it, feel it, even smell it! It must be a vivid image, full of rich detail. When the image is vivid and meaningful to you, your body will respond. 

We get better at what we do most of the time - so play with things that you do regularly. We take 20,000 breaths a day - but when was the last time you practiced enjoying the breaths you take?  Feel the freedom of your gait as you walk, enjoy the ease in your shoulders as you work at your desk. You can use imagery anywhere, anytime!

Eric has some wonderful aphorisms that he uses in his training:
~ Embodying function improves function.
~ Balanced mobility creates stability.
~ Don't solve problems; experience solutions.
~ If you want to change your body, first change your mind.
~ Your flexibility is only as good as your alignment permits.

And my personal favourite...
~ The best image is the one that discovers you.

Change your thoughts to change your body!!
You can hear my interview with Eric Franklin on Alive! Bodies in Motion on VoiceAmerica's Health and Wellness Channel.

Flow Into Fitness Symposium

For You Movement Educators out there - check this out! (From my Colleagues at Ottawa U!)

LEARN TO BE A ‘FLOW IN ACTION’ EDUCATOR


Join us for a series of interactive workshops/presentations based on the philosophy of fluid movement and experiencing flow in action. Come learn how to use joyful physical activity to connect with children in, and out of the classroom.

This symposium is designed for: Daily Physical Activity, Physical Education, yoga, and fitness instructors.

Papers Presented in Round Table Discussion Format
Themes Include (but are not limited to):
¨ Flow in Daily Physical Activity (DPA)
¨ Flow in Elementary Physical Education
¨ Flow in Secondary Physical Education
¨ Other: _________________________


CALL FOR PAPERS FORM (Due Aug 1, 2010)
When: Thursday October 21, 2010 from 8:30 a.m. to 5:30 p.m.
Where: Harbour Castle Westin Hotel, Toronto, ON
Price: $99 for professionals, $75 for students (Before Aug 31, 2010)

Reserve your spot before June 30, 2010 to SAVE $20
by emailing Stefanie Partridge at spart033@uottawa.ca

Keynote Presenters Include:
~ Emilie Conrad, founder of the Continuum Movement Method

~ Dr. Stephen Smith, Director of Teacher Education, Simon Fraser University, Physical Education Pedagogy and Curriculum Specialist

~ Dr. Rebecca Lloyd, Assistant Professor, University of Ottawa, Fitness Education Pedagogy and Curriculum Specialist.
Space is limited to 100 people. Register today at: http://flowintofitness.ning.com/page/registration-2
For more information contact Stefanie Partridge at spart033@uottawa.ca
Sponsored by the Interdisciplinary Initiatives Grant, University of Ottawa

Alive! Bodies in Motion

Moving Spirit on Voiceamerica.com Health Network!

Hosted by Susannah Steers, "Alive! Bodies in Motion" is a new internet radio show on Voice America's Health and Wellness Channel. Join Susannah and her special guests as they inspire change through lively dialogue about the many ways that physical activity is important in our lives; as a connection to ourselves and to the world around us. Beyond topics in traditional fitness, "Alive! Bodies in Motion" explores integrated, holistic approaches to physical activity, sport, play and embodied living and presents inspiring stories about people who are enriching their lives and the lives of others through movement. The show unveils a path to health and vitality that respects the mind, the body and the spirit within, better connecting us to our own lives, our families and communities!

Join us live weekly on Thursdays from 1-2pm (Pacific) starting June 3, 2010.Call in and join the discussions!

The Living, Breathing Spine

The human spine has an incredible ability to support, move, inform and nourish the rest of the body. It acts as the integrating factor between the upper and lower halves of the body and supports the weight of the head, limbs and organs. Protected within the spine's bony structure lies the spinal cord; a key element of the body's neural network. Around the spinal cord we find the dural tube, a conduit for the "fluid" body. To function at its best, the spine must be stable, mobile and balanced. We can choose to support the spine's best function by working it biomechanically. I think though, that by adding a little "magic" we can considerably enhance the movements of the spine, finding the inherent life and breath in this fascinating structure.

In movement training, when we look at methods for supporting and mobilizing the spine, we would do well to take this structure's many and varied roles into consideration. Most often, the biomechanical approach gets first view. Are the multifidi and other local stabilizer muscles being recruited well and consistently enough to stabilize individual vertebral segments in relation to load and range of motion? Are the spinal curves balanced? Can the spine articulate segmentally? Can it work as an integrated unit? In a clinical or traditional fitness setting, what I see most often are strategies either to "hold" the spine in a stable position or to articulate spinal segments individually . In my mind, this translates to a relatively passive role for the spine; with the action of the structures around it taking precedence. That's fine, as far as it goes. Can the spine have a life of its own?

Marc Boivin, a veteran modern dancer from Montreal, PQ suggests that "the spine to coccyx line can be perceived as a fifth limb (like the fifth limb of the starfish integrated within the spine and behind the bellybutton). Listening with perseverance to the dance between the head and the coccyx as an initiation for movement is also a great way to learn about our strategies of movement. We often choose to contract a part of this dynamic opposition in order to push against another body part; this then closes a part of the body and inhibits the movement from travelling totally through us." Suddenly, the spine is not just a complicated series of joints that need stabilizing and mobilizing, it is an active and independent structure that can move and be moved to enhance the quality of our movement overall!

Mr. Boivin's suggestion allows us to introduce a little magic to our biomechanical approach. In an exercise setting, one can visualize his idea in this way: with spine as a train or roller coaster on a track. With the spine in a neutral position, visualize the moment where the cars on the train begin to move. As the lead car on the train begins to move along its track, the following cars on the train (individual vertebrae) engage lightly with each other . The spine becomes an active, integrated unit. Experiment with the different feeling of initiating the movement of the spine from either the engine (head) or the caboose (tail). Feel how the vertebrae in between can be drawn into the action. I have found that quite often, as one taps into this sensation, the inner unit core musculature is activated spontaneously.

What happens in spinal flexion or extension? Imagine the cars on the train moving along a roller coaster track. The cars on the train must stay on their track, following the lead car (coccyx or head) as it moves into space. As the spine moves into flexion/extension by initiation from the head, the tail and all the vertebrae in between are drawn immediately into that action. The vertebrae will move along the identical track that the head has set - only sliding into flexion/extension when it becomes an anatomical necessity for that to happen. The result is a long spine, suppported at every level as it moves into flexion or extension. You will probably notice that the core musculature works more efficiently with this focus as well.

For those with an interest proceeding further, we can begin to play with our magic on a much deeper level. By virtue of its role in the fluid body and nervous system, the spine has internal tides and breath that deserve to be respected and nourished as much as the muscular systems that often receive the bulk of our attention. There are treatments and therapies that will address these living, breathing tides (like craniosacral therapy) - but is there a way to tap into these through movement as well? Absolutely.

Continuum movement is a prime example. Developed by Emilie Conrad, the movements in Continuum "are designed to enhance the undulating spirals and circularity of the fluid system. A full range of non-patterned movement, from dynamic full-bodied expression to subtle micro-movements, stimulates neurological growth and vibrancy. Undulating wave motion permeates tissue, softens boundaries and amplifies sensation. Wave motion is the primary access to our bio-intelligence that is not bound by time, space or condition. "

Body-Mind Centering (BMC), created by Bonnie Bainbridge-Cohen offers a whole different approach, including developmental movement patterning. BMC "is an experiential study based on the embodiment and application of anatomical, physiological, psychophysical and developmental principles, utilizing movement, touch, voice and mind." By experiencing one's own movement patterns, one can begin to see where there are possibilities for moving in a fuller, more open range.

Contact improvisation, a dance form that began in the 1970's offers an opportunity to explore the flow of movement in an organic and fluid way - playing with weight, flow, fall & recovery, contact, connection and sensory listening. It is playful and contemplative, furiously athletic and still. The movement of the spine and pelvis is central to this work.

Beginning to explore the movements of the spine beyond what is merely "functional'' opens up a multitude of possibilities for movement and self-discovery. The spine comes alive and infuses a new vitality to our whole bodies our lives. Explore the possibilities - a healthy, living, breathing spine can be a sublime experience!

For more information:

Continuum Movement: http://www.continuummovement.com/

Body-Mind Centering: http://www.bodymindcentering.com/

Contact Improvisation: http://www.edamdance.org/

Rethinking Effort

An intense societal pressure to perform drives our North American culture: bigger, better, faster, higher, more, again and again and again. There is little room for error and no room for rest. With all kinds of electronic gadgetry, people are potentially available to others every hour of every day. Individuals are pressured to be experts in their work and finances, to be fantastic parents raising fantastic kids and to be actively involved in their local schools and communities. People schedule an impossible number of activities into every day and when a free moment appears, more things to do quickly fill the void.

The pressure to perform has squeezed its way into our understanding of physical health as well. The picture of physical health fed to the public over the last several decades speaks mostly to measurable cardiovascular fitness, muscular strength and stamina, combined with balanced caloric intake. Over the years, a healthy active lifestyle has been largely replaced by the repetitive flexing of isolated muscles in a gym or fitness class setting. For those who carve the time out of their busy schedules, most will attack their physical play time with a particular intensity - wanting to sweat, burn calories, fatigue the muscles and generally flex, flex, flex to a fit and healthful state in as little time as possible.

Traditional fitness plays an important role in the sphere of overall health. However, if the equation for physical health is reduced to nothing more than energy burned always being more than or equal to energy consumed, then the bigger picture is lost. What goes on in the rest of the body when we attempt to burn the most possible energy in the shortest amount of time - time and time again? Are we creating effort where there could be ease, tension where there could be flow? Consider this: how many people do you know who regularly get less than 8 hours sleep a night, or suffer from restless sleep or insomnia? How many people do you know who suffer from frequent joint pain and stiffness? How many people do you know who just cannot seem to stick to an exercise routine? Can our approach to physical activity have a part in any of these questions? Perhaps a more holistic view of fitness, taking the relationships between all of the body's systems into account could offer us more support for our whole lives.

Many of the activities people choose in their pursuit of fitness, and the way they attack these activities can potentially promote a sympathetic (fight or flight) response in the body. Combined with other stresses in life, it seems possible that working out this way on a regular basis could contribute to a state of sympathetic stress over time. Under stress, the body loses resiliency (more lost resiliency than can be explained away by the aging process). Musculoskeletal dysfunction and injuries, immune system depletion, hormone imbalances, digestive stress - all of these are indicators that the body is regularly working beyond its capablity as a whole, and moving into stress. There is mainstream medical evidence that suggests that chronic sympathetic overload can have serious consequences for every system in the body. What can we do about this? Good nutrition and adequate rest certainly play a part. I also believe that training in a physically mindful way can help us embody our experiences for more health benefits over the long run.

Imagine a world where it is possible to create strength, stamina and agility without the kind of willful effort many people are used to imposing on themselves. I am not talking about the fabled fluff of infomercials: "Ideal fitness in 3 minutes a day!" No. That's still just fluff. It is true that in order to grow (stronger, smarter, more flexible) we have to ask more of ourselves than we are currently able to handle easily. I am simply suggesting that it is possible to redirect our sense of effort into working in a more mindful and sensory way. To begin to find "the zone" more often in our physical experience - that integrated state where everything seems to move smoothly. It is still possible to work on the edge, in order to challenge oneself, without bracing the body and forcing oneself onward. It simply takes attention, and a sometimes little more time. With time though, it feels BETTER.

I believe that the foundation for a more holistic approach is breath and a true connection to the body's core (not just strong abdominals!). Through those connections, it is possible to release tension in the body that is not serving a purpose. Free up inefficiently expended energy to allow yourself to move more easily, able to take on a new/different load. Play with the idea of softening your strength and strengthening your softness. Dissolve tension and muscle density into flow. When you want to bear down to find strength, challenge yourself to resist compression and reach out instead! You'll find a different kind of intensity to satisfy you. Train the body in a balanced way - not too much of any one thing. Don't forget to play! Establish relationships to the world around you - physically, emotionally, intellectually and spiritually. Movement practices like yoga and Pilates can offer a gateway to working the body in this way, but it is possible to find even while training for a marathon, playing hockey or playing with the kids. Perhaps, if we can begin to adopt this approach in our own bodies, we can start to slow down and find balance in the rest of our lives as well.

My challenge to you for the New Year is this: look for ways to balance effort, intensity and drive with mindfulness and sensory awarenss in your physical pusuits. Be present in your body and observe what is going on in the moment. Make choices regarding your training based on what is really there, not what you wish was there. Feel your edges. Are you hanging on by the skin of your teeth and the sheer force of your will? Mental toughness is one thing. Integrate it with physical smarts and your body will love you for life. You may find that in relating better to your own body, the rest of your world is a little easier to deal with too!