Tips for Teaching Your Nervous System New Range of Movement

I’m often asked if there are specific exercises to do after receiving a Rolfing session.  The answer is, “Yes, live your life…mindfully.”  That might sound non-specific, but what I mean is mindful movement.

Acupuncture, Massage, Chiropractic, Rolfing, or Osteopathy, while our treatment methods may vary, our overall goals are relatively simple. We are trying to get your physical tissues and nervous system closer towards its healthiest functional state: back to how it’s designed to move without restrictions, bad habits, or compensations.

Employ Mindful Movement

I believe the best actions you can take will be to follow up those sessions with mindful movement.  Continue to do movements that your body is used to doing, like walking, squatting, grabbing things out of drawers and cupboards, and using stairs.  But the key is to do them mindfully.  

Slow down. Do the movements slower, and make sure your body is in a good physical position to do the task. Mindful movement is about being conscious of how you’re moving. Rather than hurrying and making a sloppy move while picking up a load of laundry – like twisting and talking to your spouse or child at the same time. Stop and think about body position.

The key, at least for the first 24-36 hours after your session, is to “teach” your nervous system and tissues that they have different range of motion, and that the different range of motion is safe.  

The slower you move, the more time your nervous system gets to figure out whether something is safe or not. 

If you move too quickly, your nervous system doesn’t get the opportunity to assess, and subsequently, might not allow you to have that new range of motion or strength for fear of tissue being damaged.  So slow down, do movements that your body is used to, and think about your movements.

The First 24 Hours After-Care

Here are a few other items to consider for the first 24 hours after receiving a therapeutic session. The MORE of them you can do, the better! 

Reduce Inflammation

• Avoid processed carbs (bread, pasta, crackers, chips, basically anything that’s been packaged)
• Avoid dairy, unless its been fermented (kefir, yogurt). Obviously, don’t have any if you’re allergic or sensitive to dairy. 
• Avoid caffeine 
• Avoid alcohol
• Avoid all forms of sugar

Add These

• Water – Drink at least 20oz after your session (more is better)
• EPA/DHA – (fish oil) 2g 
• Extra Virgin Olive Oil – 1 – 2 Tbsp (raw) drizzle on anything you’re eating
• Curcumin – 500mg
• Turmeric – 1 tsp
• Magnesium Bisglycinate – 120mg
• Dark Berries – Blueberries, Blackberries, Boysenberries, Raspberries

Movement

• Walk – at least 15 minutes with nothing in your hands
• Yoga – gentle yoga is fine, it doesn’t have to be power yoga!
• Household tasks – perform slowly, being mindful about your body movement
• Workout – IF you are going to work out: 
  • Only do workouts that you’ve done before
  • Slow down your speed of movement
    • It gives your nervous system time to react to its new range of motion

Relax

• Soak – Take a 15 – 30-minute Epsom salt bath to relax your body. Home spa day!

Every issue and every person are different, please make sure and ask your practitioner if there are mindful movements, specific movements or other activities, that should be avoided for your specific case.