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How to Create Your Custom Movement Routine for Total Wellness - Mindful Mover
Manage episode 458367524 series 3624578
محتوای ارائه شده توسط Lance Labno. تمام محتوای پادکست شامل قسمت‌ها، گرافیک‌ها و توضیحات پادکست مستقیماً توسط Lance Labno یا شریک پلتفرم پادکست آن‌ها آپلود و ارائه می‌شوند. اگر فکر می‌کنید شخصی بدون اجازه شما از اثر دارای حق نسخه‌برداری شما استفاده می‌کند، می‌توانید روندی که در اینجا شرح داده شده است را دنبال کنید.https://fa.player.fm/legal
🎧 Episode Title: How to Create Your Custom Movement Routine for Total Wellness
📅 Release Date: 12/7/2024
🎙️ Host: Dr. Lance Labno
🔥 Why Listen
This episode empowers listeners to:
- Develop a movement routine tailored to their physical and emotional needs.
- Move beyond “no pain, no gain” to a mindful, collaborative approach with their bodies.
- Gain insights from cutting-edge concepts like Spiral Dynamics and Integral Theory, blending philosophy and practicality.
- Cultivate a deeper body-mind connection for lasting well-being.
🎯 Top Takeaways
Movement as a Conversation: Treat your body as a partner, not an opponent—learn to listen and respond with care.
5-Step Framework:
- Assess your body's needs through regular check-ins.
- Define clear, meaningful goals.
- Choose simple, effective exercises (e.g., stretches, strengthening, mobility work).
- Create a consistent routine by integrating movement into daily habits.
- Track progress and adjust as needed.
Micro-Movements Matter: Small, consistent actions create profound physical and emotional changes over time.
Holistic Integration: Align your movement routine with your lifestyle, environment, and community values.
Exercises
- Full-Body Scan: Close your eyes, take deep breaths, and notice areas of tension. Use this as a starting point for your routine.
- Foundational Movements:
- Neck rolls and shoulder stretches (for desk workers).
- Bodyweight squats and wall push-ups (for strength and support).
- Hip circles and spinal twists (for mobility and fluidity).
- Breathing and Grounding: Place your hand on your chest, breathe deeply, and feel your body’s rhythm. Use this to reset and refocus during stressful moments.
Weekly Challenge
“Daily Micro-Movements”
Commit to integrating mindful movement into your day:
- Perform 5 minutes of stretching or mobility exercises every hour.
- Pair movement with existing habits (e.g., stretching while waiting for coffee, walking after meals).
- Keep a simple journal, noting how your body feels before and after each practice. Reflect on the changes by week’s end.
📌 Timestamps
- [0:00] - Intro & overview
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Ad: Resilient Flow - Shoulder Strength
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