Our shoulders are arguably the most complex joints in our bodies. However, because of all of the modern conveniences we have available to us, we rarely take full advantage of our potential shoulder movement. For the vast majority of our day, we use only a tiny portion of our shoulders’ possible range of motion, which can leave them stiff and in pain. Lack of varied movement at the shoulder joints can also lead to more severe issues such as tendonitis, bursitis, and frozen shoulder.
The exercises and movements presented in this Restorative Exercise workshop will drastically improve your shoulder range of motion. They can also help to alleviate chronic pain and tension in the shoulders, neck, upper back, arms, and even the hands.
We’ll also talk about optimal shoulder alignment that you can apply to any activity in your life, from computer work to yoga to unloading the dishwasher. This combination of exercises and alignment will allow you to use your shoulders in a healthier way, leading to more comfortable and efficient movement.
TRANSITIONING TO MINIMALIST SHOES WORKSHOP
Did you know that there 100,00-200,000 nerves in the sole of each of your feet?And that your feet have the potential to be just as dextrous and functional as your hands? The soles of the feet are some of the most sensitive and receptive parts of the human body, and when we walk barefoot they receive a huge amount of constant input that helps improve balance, strength, and stability throughout the body.
However, for most of us, our feet have spent much of their lives in shoes—usually stiff and poorly-fitting, not to mention really uncomfortable. Most traditional shoes hinder the general function of the feet, and therefore the entire body—everything really is connected! They can also lead to myriad foot issues including bunions, neuromas, hammertoes, ingrown toenails, plantar fasciitis, neuropathy, and more.
The good news is that you can restore function to the 33 joints and 100+ muscles, tendons, and ligaments in each foot! This Restorative Exercise workshop will cover exercises, stretches, and self-massage techniques that will strengthen and mobilize the feet and lower legs. These will allow you to safely transition from traditional shoes to more minimalist footwear and barefoot walking, so that you can reap the benefits of allowing your feet to move as nature intended. We’ll also talk about specific features to look for in minimalist shoes, as well as how to identify the best pair for your feet.
RESTORATIVE EXERCISE SERIES
Restorative Exercise is an alignment-based movement program created by biomechanist and Nutritious Movement™ founder Katy Bowman. Using a unique set of exercises, stretches, and alignment points, Restorative Exercise helps you move better and more mindfully, while experiencing less pain, injury, and wear-and-tear on the body.
Each class in this series will focus on a different region of the body, and by the end of the six weeks you will have mobilized and strengthened every major joint in your body. You will gain a comprehensive overview of how to align your body in order to reap the most benefit from every movement you do, including yoga, exercise, and moving throughout your daily life.
This class is suitable for anyone—from the Restorative Exercise newbie to the advanced practitioner—who wants to learn to move better! All of the exercises, movements, and alignment points are highly modifiable, so you can make them as easy or challenging as you want. Also, each series has a slightly different focus, so no two are quite the same. Regardless of your experience level, you will gain valuable insights into your body and how you move!
Restorative Exercise approaches movement in much the same way as food.There are certain small movement “micronutrients” that can be compared to vitamins and minerals, and movement “macronutrients” that are more akin to fats, proteins, and other large nutrient groups. Just as we need to eat a healthy, well-balanced diet, we also need a varied and healthy movement “diet” in order to thrive.
This class will cover movement “micronutrients” (aka exercises and stretches) designed to improve some essential movement “macronutrients” such as squatting, walking, and climbing. (Don’t worry, we’re not actually going to climb anything, but your shoulders will feel awesome by end of this class!) The last week will be a review plus a fun movement challenge that will put your newfound movement macronutrient skills to the test!
PELVIC FLOOR WORKSHOP
The pelvic floor is often an area of the body that is overlooked, but when it's not working well it causes all sorts of problems—everything from “sneeze pee” to more severe incontinence, menstrual dysfunction, and prostate issues can be directly linked to an unhappy pelvic floor. (Yes guys, you have pelvic floors too!) And so many of our modern habits, such as sitting in one position for long stretches of time, sucking in our stomachs, being cued to tuck our pelvises, and not walking nearly as much as our ancestors did, contribute to excessive tightness and weakness in these muscles.
This Restorative Exercise workshop will cover exercises and movements designed to strengthen and lengthen the muscles of the pelvic floor, as well as secondary muscles such as the hamstrings and glutes that directly affect the health of the pelvic floor. We'll also discuss alignment and everyday habits that keep these muscles working optimally.
RESTORE YOUR WALK
This 4-week Restorative Exercise series will help you make walking more healthful. Increase your strength & mobility, and decrease joint pain with:
- Alignment-based exercises & movement for the whole body
- Myofascial release with Yoga Tune Up® therapy balls
- A safe & comfortable transition to minimalist shoes & barefoot walking
If you could choose one activity that would keep your body working optimally and give you as many health benefits as possible, it would be walking! Our ancestors evolved while walking 5-10 miles a day, so we need to walk in order to be healthy & pain-free.
Walking is the perfect whole-body movement - it's not just about the lower body! When done effectively, walking strengthens and mobilizes many of the muscles and joints of the core, spine, shoulders, and arms. In addition to the musculoskeletal benefits, it also improves blood flow, lymph movement, and nerve function throughout the body.
However, not all walking is created equal. Most of us move through the world in a barely-controlled fall...good enough to get from Point A to Point B in the short term, but creating damaging loads on the joints. Over time, this can lead to joint degeneration, osteoporosis, injury, and pain.