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How to Create Your Custom Movement Routine for Total Wellness - Mindful Mover
Manage episode 458367524 series 3624578
Lance Labno에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Lance Labno 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.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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🔗 Recommended Episodes
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Mentioned in this episode:
Ad: Resilient Flow - Shoulder Strength
17 에피소드
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