Your Body Mindfulness

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Body Mindfulness is becoming more aware in the present moment.  Mindfulness allows us to become more in tune with our thoughts and feelings and focus on the task at hand. 

Applying the concept of mindfulness to body awareness can help you to identify areas of the body that require your attention.  Developing body mindfulness can also help you learn more about the ways that you move or sit throughout the day, giving you the opportunity to make healthy adjustments for better physical well-being.

Body Mindfulness is a Proactive Approach

  • Body Mindfulness is a proactive approach for improved well-being.
  • Understanding which areas of the body are calling your attention can help identify opportunities for improved movement and better self-care techniques (i.e. stretching) .
  • Mindfulness is a muscle that can be strengthened with practice.

Practicing mindfulness can improve overall sense of  well-being, reduce stress, and prevent injury.

How Often Do You Experience….Tightness?  Aches?  Stiffness?

Have you ever experienced…

  • Achy neck/shoulders from sitting? Sore back from standing or lifting? Foot pain from being on feet for several hours?
  • Any other aches/pains in the body on a regular basis?

Musculoskeletal Disorders Are Common

  • Work-related musculoskeletal disorders (MSD’s) in the U.S. account for over 600,000 injuries and illnesses – 34% of all lost workdays reported to the Bureau of Labor Statistics.
  • Employers spend as much as $20 billion a year on direct costs for MSD-related workers’ compensation

BODY MINDFULNESS SCALE

  • Recognize what your body is telling you and consider factors that could be bringing your attention to these areas.
  • Wellness – You have a headache. Consider: how much water have you had today, when was your last healthy meal, how well are you sleeping, etc.?
  • Your feet hurt at the end of the day. Consider: how old are your shoes, how often do you stretch, etc.?
  • What do you know about your daily routines or any potential contributing factors for your soreness/tightness/discomfort?
  • How does this impact your day and your health at work or at home?

How does being more mindful help?

  • Recognize when the body is out of balance.
  • Address issues early using self-management techniques.
  • Avoid long-term complications.

Practicing Body Mindfulness: Postural Alignment

How is your posture?

Take note of any muscular imbalances:

  • Weakness
  • Tightness
  • Limited range of motion

Where do you feel these imbalances?

  • Chest, shoulders, or upper back/neck
  • Arms, wrists, or hands
  • Lower back, abdominals, or hip flexors
  • Hamstrings, glutes, or quads
  • Lower leg, ankles, or feet

Do you notice a lack of flexibility or weaknesses in the areas of the body?

  • Your default posture (and the corrections you had to make to achieve good posture) can tell you which muscles in your body are weak and/or tight.
  • Where do you feel out of line? Where do you feel weakness?

How can you focus on maintaining proper posture?  (i.e. setting reminders for micro-breaks to reset posture)


Practicing Body Mindfulness: Stretching

 


Practicing Body Mindfulness: Strength


Practicing Body Mindfulness: Movement Patterns

How well do you move?

What types of movements do you most often perform each day at work or at home?

  • Do any of these repetitive movements coincide with any discomfort or imbalances you may be experiencing?
  • How can you make small changes to improve the way you move and protect your joints and muscles?

*As your Wellness Coach, I can help you assess the way you move and assist you with correct form for your most common movements.


Practicing Body Mindfulness: Ergonomics

Prevent muscle imbalances by focusing on ergonomics


Practicing Body Mindfulness: Lifting

Prevent injury by practicing proper lifting form

Proper squatting/lifting form should become a habit applied to all activities of daily living that involve similar movement patterns.


Practicing Body Mindfulness: Exercise

 

Proper movement applies to exercise as well!  

  • Squat: hips back, knees behind toes, knees at a 90 degree bend, weight through heels.
  • Push-up: hands slightly wider than shoulders, tight core, straight line from shoulders to heels.
  • Dead lift: straight back, hinge at the hips, hips back, weight on heels.
  • Lunge: front knee at 90 degree bend, knee behind toes, chest lifted, push off through heel.

 

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