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Line drawing of a person lying on their back with their knees in toward their chest. By R Lanzerotti 2023.

 RE-SET

Begin again. Find a best, safe resting position that you can stay in comfortably.

  • Distinguish “bad pain” from other sensations, so you know when to back off or keep exploring.

  • Set clear goals for your pain recovery, from personal wellness assessments and profile.

  • Begin your pain recovery with the right movements and breath sequenced for you from therapeutic yoga and somatics.

  • See and shift habits that have been limiting your fitness and recovery.

  • Incorporate simple, “stealth” body-mind tools to reset anywhere you are: at home, work, traveling.

Line drawing of person lying on their back, stretching arms and legs upward. By R Lanzerotti, 2023.

 ENERGIZE

Apply the “vagal brake” to move from hyped and wiped to aptly energized.

  • Find your right breath to decrease inflammation and boost physical performance and mental focus.

  • Build your body sensing and proprioceptive skills to decrease fatiguing pain.

  • Begin dynamic, functional movements to complement your reset practices, and to ignite your energy.

  • Build a purposeful routine to sleep better and be more rested.

  • Determine simple daily choices (like how you exercise, eat, play) that conserve and build energy and stamina.

Line drawing of a person on hands and knees. By R Lanzerotti, 2023.

STABILIZE + STRENGTHEN

Experience how body strength begins from the inside out.

  • Develop the deepest layers of inner belly muscles that hold you up.

  • Master “low + slow” movements that grow the intelligence of stabilizing muscles.

  • Replace unhelpful “crunching” and “stretching” with new ways of moving, to engage vital yet often deconditioned muscles (diaphragm, transversus abdominis, multifidae, others).

  • Align your standing, sitting, walking or running around a steady, strong center and confident core.

  • Breathe to tone the diaphragm and support the spine, relieving upper body “accessory muscles” of incorrect breath patterns that worsen back and neck tension.

  • Identify and remedy the key imbalances and postural habits that add to your pain pattern.

Line drawing of a person trying a new yoga posture, downward dog, with their tailbone reaching skyward and their hands and feet pressing earth. By R Lanzerotti, 2023.

TRANSFORM

See yourself once again as capable, inspired, healthy.

  • Start saying yes again to professional opportunities, and time with family and friends.

  • Not only recover but start preventing pain. Take care of business, wiggle, work out, and play safely without pain, fear of flares or re-injury.

  • Manage your energy reserves before they are depleted.

  • Change your relationship to pain, tension, fatigue, and suffering.

  • Wake refreshed and move through your days capable and energized.