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Week One: Movement Restoration and Exploration for Pain Relief
Use this video as a quick reminder of all the movements for the week. If you have not done so already, make sure to watch each individual movement video and read the descriptions for each movement. This will ensure that you get the best results with this movement practice.
Are you ready to give them try?
Do these movements every day for the next week.
Is it Painful?
Do not move into pain. If you experience pain… Stop! Proceed with caution.
Pain is a yes/no question.
It is either a No, or it is Yes!
If I were to ask you “Is that painful?” and you find yourself saying anything other than No! then it is, Yes!
If it has a story… then it is Yes!
Slight discomfort IS a level of pain.
If yes, the take a look at the pain scale.
If no, then great. Keep moving.
How I Move When Pain is Present
The Pain Scale
When I have a Pain-Yes, I use a pain scale of 1 (nonpainful)-10(excruciatingly painful). Slight discomfort is around a level 1-3 on the pain scale
If the pain is less than 3
I go into the movement slowly, cautiously, safely, non-forcefully. I don’t take the movement beyond a level 3.
If the pain is greater than 3
I make the movement smaller. I bring it back to under a level 3 moving slowly, cautiously, safely, non-forcefully. I don’t take the movement beyond a level 3.
Aim for performing 3-5 repetitions per movement and 2-3 sets total spread throughout each day. Do them first thing in the morning. Don’t put them off. Do them again in the evening before going to bed (Yes, I know you’re tired. Do them anyways!)
Once you learn these movements it should only take about 5 minutes to go through one full set.
Pay attention to how they feel each day and how they improve over the course of the week.
Give me some feedback.
The Movement Focus
Feel the differences between each position, compare one side to the other.
As you transition from side to side, feel the lubrication of the joints. Do they feel smooth or clunky going in one direction compared to the other?
Do you feel a tendency to lean on one side more than the other?
Are there movements that you feel completely disconnected from?
These are signs of movement imbalance. My hope is that you will feel small levels of improvement in one or more of these areas after the end of the first week.
About Move Minute:
Move Minute is our way of helping the world get up and moving. Each video will teach you at least one technique to help preserve mobility in just one minute. In many cases, these movements can be done anywhere and performed in seconds. With Move Minute, you can learn how to maintain your ability to move for the rest of your life in just a minute or two a day.