Re-setting the body: The "Yang" to the "Yin"

Ever gone to the gym to just decompress? By decompress, I mean go to the gym with the intentions to not do anything but breathe, foam roll and do some easy body movements. I’ll admit, I do this. I might be one of the crazy few people to pay a gym membership just to plop my body down and melt into learning my body. The popular term within the fitness industry is to call it a re-set. I’m going to call it the “Yang”.

Yin and Yang is the Chinese philosophy
where opposing forces compliment one
another. Therefore, if you cause a disruption
to the body, you need to bring balance to it
by introducing gentle methods to regain
it's most efficient and harmonious state. 

If you are like me, training takes it’s toll on your body not just during but sometimes after the session. Ever stop to think about what happens when a training session inhibits normal functionality and posture? This is the “Yin”, or the darkness. Was this the result of training or poor breathing/posture, that’s like asking what came first, the chicken or the egg. Whatever the reason, it’s there and these discomforts and muscle imbalances are the body’s way of signaling to you something isn’t right. And if something isn’t right, does it make sense to force a pattern? More importantly, does it make sense to load this pattern? I don’t believe so. Let’s try and complete the circle by introducing the “Yang”, or lightness back into your life. Let’s get some “Yang” back up in here!

To me, getting back to the “Yang” and re-setting is anything that helps to bring the body to a more efficient and comfortable pattern. Now, comes the tricky part, once you have re-set the body, you have to try and keep it. Sometimes this means you have to consciously work at it until it becomes a new habit. Unfortunately, with the stressful demands we place on the body, posture will probably always be affected. Here are some simple (more importantly, free) ways to help re-set the body and improve your quality of life and training experience.

Lying prone on the ground: This is a great place to start because the load of your body weight standing has an impact on the muscles, ligaments, joints, etc., and creates a lot of stress in different places. This change in body position can shift the load of your body weight and can lead to compensatory movement patterns. To decrease the stress, de-load the weight on your body simply by lying on your stomach.

Breathing and posture go together like meat and potatoes. And
I like me some meat and potatoes!

Crocodile Breathing/Posture: I’m lumping these two things together. I wrote a blog earlier about diaphragmatic breathing (also known as belly breathing) and it’s powerful effects to help dial the body back to it’s initial state of efficiency. Once you have it, try and work on this form of breathing the rest of your day. Notice if this helps to improve your posture. Please read this blog and watch the video on posture by my good friend, Physiotherapist, James Braithwaite:

http://www.yorkvillephysiotherapy.com/video-blog/pub:14/The-Perfect-Posture-Guide. When’s the best time to do this, first thing in the morning before the stress of your body sets in, whenever you feel stressed or before training. You can do this for as long as you want. Keep in mind, you want to use this changed breath for whatever else you have planned for your session. I believe learning to regain your breath and coordinating it with foam rolling, less aggressive mobility/stability drills is the ideal time to practice it before trying to activate it to more challenging patterns.

Gentle Hip Rocking in the prone position: Rocking the hips back and forth help to gently massage the hips and lower part of your spine. This is one of my personal favorites because it adds a little movement as I work on my breathing.

Gentle Hip Rocking in the supine position: This gives the same benefits as the above but using the floor to massage directly on the back.

Myofascial work: Again, please refer to a previous blog for more specific explanations. If something is tight from the training session, try rolling out those areas. This will help improve soft/deep tissue quality and improve blood circulation. I want to reiterate that nothing will replace the skilled hands of a massage therapist but being able to take care of yourself between appointments is important.

There's 24 hours in the day. Make yourself
 a priority and find some time. Don't set off
  Jay's BS Meter!

Active Recovery:  My recommendation is after working through some of the above recovery drills, try re-grooving some of your movement patterns such as: walking, hip-hinging, squatting, pushing, pulling or rotating. This is not meant to be a training session. It can be as easy as 1-2 sets of 5 repetitions ranging from Cat/Camel, Downward Dog, Cobra, Mid-Back Rotations, Bridges, etc. It can be as simple as taking your new re-set body and walking on the treadmill for 10-15 minutes. Again, try concentrating on your breath and posture. Maybe you’re a little advanced and you can practice bodyweight or lightweight goblet squats, Turkish Get-Ups, etc., with an emphasis on grooving the respective pattern.

Sauna: After the prep work you put in, feel free to get a little sweat. This is a great “YOU” time to relax! Again, don’t forget about your DB and posture.

Follow these simple ways to help nurture a healthier body. One of the worst excuses I hear is, “I didn’t have time”. I agree, time is a precious commodity but there’s no excuse for not finding 15 minutes spread out over the course of the day to work on your “Yang”, (breathing/posture and light movements). Best of luck in your training!