Tag: movement

How to Have a Happy Low Back – Part 1

by Thalia Wynne, PT, DPT, AT, RYT-200

The lumbar spine consists of 5 vertebrae and is surrounded by layers of muscle and connective tissue. Encapsulated by layers of fascia, the lumbar spine is the home of the energetic hub of our central nervous system – the spinal cord. This wonderful playground of tissue and bone gives us the capacity to move in a variety of ways and remain upright when we want to be. Unfortunately, low back pain is a major issue in our world, and we spend millions of dollars a year trying to figure out how to keep our lumbar playground from becoming a garbage pit of pain, dysfunction, and inflammation.

Yoga for Increased Stability

So, how do you have a happy low back? We give it what it craves! Stability, mobility, and adaptability. Many chronic lumbar conditions are easily preventable through proactive healthy lifestyle changes that include a daily movement practice, healthy food and drink choices, and stress management. Each month, in a series of three articles, you are going to learn what to do to develop a stable, mobile, and adaptable spine with yoga so you can live a happy, back-pain free life!

Let’s dive in with a chat about stability. The definition of stability is the state of being firmly fixed. Our lumbar spine gains stability through the natural shape of its vertebrae, with a thick and massive vertebral body. These large structures were designed to hold the weight of our entire upper body. The lumbar spine can handle a lot of force because of its natural anatomy. The 5th lumbar vertebra attaches to the sacrum. Through the stability of the sacrum, weight is transferred from the spine to the pelvis. The bony structures of the lumbar spine are supported by joints, discs, ligaments, tendons, muscles, and fascia.

When all these players are doing their roles, we have structural integrity. Forces get dispersed evenly, and energy flows easily. This is why POSTURE *#*^ing MATTERS. We must train our muscles to align our joints to their anatomical positions. Gravity wants to pull us down. Because of our modern lifestyles – sitting in school, working at a desk, looking at our phones, less time playing and exploring – we are vulnerable to unintentionally developing poor postural habits that take us out of our anatomical alignment because of the way gravity pulls on us when we slouch. This malalignment shows up as adaptive muscle weakness, tightness, and, over time, joint and bone degeneration, spinal compression, nerve irritation, and duh duh duh – pain. The good news is most of the time, we can reverse the pain through movement practices that bring us back to anatomical alignment.

LYT yoga is a wonderful practice for this very reason. If you practice with us, you already know how intentional every pose and transition is to keep optimal posture. Don’t be fooled – it is a PRACTICE. You will feel better after one class certainly but having a happy back takes time and effort. Think of the many years it took to develop the weakness and tightness in your body. Be consistent with your posture work to rewire your brain and increase muscle strength and flexibility to undo the years of poor movement and open up the energetic freeway between your pelvis and spine for a happy, healthy, and stable low back.

Try our LYT Daily posture challenge

and check out this month’s latest workshop from Lara – Love for The Low Back

to get started on your posture journey to stabilize your lumbar spine today!

XO,

Thalia Wynne, PT, DPT, AT, RYT-200

@thalialovee

September 14, 2022
Rheumatoid Arthritis

by Sarah Apple Kingsley, pt, dpt

Rheumatoid arthritis (RA) is a chronic autoimmune inflammatory disorder that can not only affect your joints but many other body systems as well. RA can cause a wide variety of symptoms, impacting the lungs, skin, kidneys, eyes, heart, bone marrow and blood vessels. Unlike osteoarthritis, which is caused from typical wear and tear to the bones and joints, RA differs in that your immune system is attacking its own body tissues and joint lining. This leads to painful swelling and eventually bone deformity. The inflammation can then spread to other areas of the body causing further disability.

Symptoms of RA include weak, warm and swollen joints, joint stiffness that is usually worse in the mornings or after periods of inactivity, fatigue, fever and loss of appetite. RA usually impacts smaller joints first, especially the hands, fingers, toes and feet. As the disease advances it impacts larger joints in the body such as the shoulders, hips, knees, ankles and elbows. Symptoms can vary in frequency and intensity, with individuals usually experiencing “flare ups” when inflammatory symptoms return followed by periods of relative remission. Over time the bones and joints can become deformed with nearly permanent changes, particularly affecting the hands such as a shift in the way the fingers line up called a Boutonniere deformity.

Typical treatment options include a series of anti-inflammatories both steroidal and non steroidal in nature and in severe cases surgical treatment is indicated. However, these medications can cause long term damage to your organs and possibly thwart your body’s natural inflammatory healing response to other diseases and infections. Identifying your body’s personal triggers that contribute to immune flare-ups is key for keeping your symptoms at bay. Many of my patients, clients, family and friends have found that gluten, dairy, and sugar or foods high in added sugar content can lead to increased inflammation. One nutrition tip to consider: Parsley contains a potent compound called carnosol that specifically targets the inflammation often caused by Rheumatoid Arthritis! Add it to juices, smoothies, lunches and dinner wherever you can!

Another beneficial and unfortunately less prescribed option (other than post-surgery) is physical and occupational therapy! Our bones and joints stiffen and weaken based on the stresses we are or are not putting on them. Positive movement and mobility at each joint structure as well as releasing the fascial restrictions throughout the body can be very helpful, especially since this is a systemic disorder involving the whole body’s inflammatory response.

It is important to be aware of the good stress/bad stress scenario. The body can easily go back into a heightened sympathetic fight or flight pain response state when overstressed, so it is paramount to keep movement and mobility in smaller pain free ranges, gradually increasing tolerance. Working on movement, especially during periods of remission as opposed to flare ups, is also something important to consider.

Opening and closing of the fists, hand and fingers at each digit, performing exercises utilizing putty or sand to get textured proprioceptive feedback stimulus through the hands, and performing nerve glide exercises can all be helpful. Strengthening the scapular stabilizers and shoulder girdle and opening of the chest spaces will also help to decrease the load and strain put on the hands with increased activity. My favorite nerve glide is the “busy bee”:

Bring your hands to a prayer position, palms together with elbows wide. Keep your palms together as you wiggle your hands left and right (sort of like the genie in a bottle dance), bringing your hands up overhead as high as possible without pain or separating the palms. Return back down to the starting position and repeat 10 times.

Seeking out a good PT, OT or myofascial release therapist are great options to help improve your symptoms during both periods of flare ups and remission. Also check out the LYT daily platform for other exercise ideas targeting the wrist, hands, and opening of the joint spaces and fascial lines to help with long term movement and mobility maintenance.

References:

https://www.mayoclinic.org/diseases-conditions/rheumatoid-arthritis/symptoms-causes/syc-20353648

September 7, 2022
To Kegel or Not to Kegel
By Dr. Ashley Newton, PT, DPT

Intra-abdominal pressure is the pressure within the abdominal cavity created by the interaction between the abdominal wall and organs. This pressure changes with breathing and the resistance from the abdominal wall. When you are lifting an object or even lifting a limb, you increase intra-abdominal pressure.

The coordination of the diaphragm, abdominals, and pelvic floor musculature works to support the pelvic contents during changes in intra-abdominal pressure. However, if the synergy between these muscles is compromised, they are unable to optimally support the abdominal organs. This results in excessive pressure placed on the back, pelvic organs, and pelvic floor. Problematic issues that could arise include urinary incontinence, pelvic organ prolapse, back pain, and diastasis recti.

So how do you know if your body is handling pressure well? How do you avoid putting undue pressure on your abdominal organs and pelvic floor?

It all begins with breathing. Our abdominal cavity is capped at the top by the thoracic diaphragm and capped at the bottom by the pelvic floor musculature. This creates what is referred to as the “core canister.” When we breathe, the pelvic floor and thoracic diaphragm move down and up together like a piston. If this movement is restricted by fascial tightness, weakened, and/or moves in the opposite direction, the pelvic floor and thoracic diaphragm are compromised in their ability to support the abdominal contents.

Here’s a breathing exercise that can help you check in on your coordination:
1. Begin in a seated position. Align your skull, scapula, and sacrum.
2. Make sure you are sitting evenly on your SIT bones.
3. Bring your tongue to the back of your top teeth and imagine you are pressing a small raspberry against the top of your mouth.
4. Place your hands on the sides of your ribs.
5. Inhale through your nose and think about widening the ribs into your hands. Imagine an umbrella opening, expanding your chest gently.
6. Exhale slowly through your mouth and imagine “fogging glass” as you exhale.
7. Keep your belly soft as you exhale. Squeezing the belly can create excess pressure on the pelvic floor and abdominal organs.
8. Repeat the exercise 5 times.
Breathing works your core muscles and it is the foundation of managing your intra-abdominal pressure. Whenever lifting objects, you do not hold your breath! This creates increased pressure on the abdominal contents, pelvic floor, and heart, which can be dangerous. Always keep breathing while you are lifting in order to prevent an unhealthy increase in pressure on your musculature and organs.

Good lifting mechanics and upright posture help optimize the functioning of your core canister. These techniques can also enhance your ability to manage changes in pressure in your body. With a strong core and healthy breathing habits, your body is able to stabilize your spine and better protect you from injuries.
September 1, 2022
Peach Season: Your End of Summer Glute Daily Yoga Guide
Your End of Summer Glute Daily Yoga Guide

by Thalia Wynna, PT, DPT, AT, RYT-200

PEACH SEASON: YOUR END OF SUMMER GLUTE DAILY YOGA GUIDE

Ever wonder why world-class athletes have aesthetically pleasing donks? They aren’t for show, that’s for sure. World class athletes like Serena Williams put their glutes to work! And you should too. Read on to learn about this powerful muscle group and what you can do to protect the function of your peach.

Anatomy Class

Let’s start with an anatomy lesson. What are the glutes? The glutes are composed of three different muscles: gluteus maximus, gluteus medius, and gluteus minimus. They attach from the pelvis and sacrum to the femur. They each have special roles to play in helping us move efficiently.

Gluteus maximus is responsible for hip extension and external rotation (fig B). It also helps keep your trunk upright. Hence why the gluteus maximus is a posture muscle. It keeps you erect and works to propel you forward when you walk, climb stairs, stand up from a chair, etc.

Gluteus medius and minimus abduct and internally rotate the hip. It also keeps the pelvis level when you are standing on one leg (fig C). It is integral to help avoid hip drop and maintain your balance while walking, running, and hitting tree pose with grace and poise.

When your glute muscles are weak, a common issue in many – especially those that sit for most of the day and live sedentary lifestyles – it can lead to a cascade of problems. All the motions that these muscles are responsible for coordinating become imbalanced. The hip and knee joint movements are altered, and other muscles and body regions try to compensate for the lack of work done by the glutes – most commonly the quadriceps and back muscles. These muscles become overworked, movements become dysfunctional, and joint, muscle, or tendon breakdown begins to occur. Diagnoses are given such as patellofemoral pain syndrome, greater trochanteric bursitis, hip and knee osteoarthritis, lumbar radiculopathy, chronic low back pain, hip flexor tendinopathy, IT band syndrome, piriformis syndrome, gluteal tendinopathy, even recurrent ankle sprains. All these diagnoses and more can boil down to poor glute activation. In turn, having great glute activation and strength can aid you in your ability to avoid chronic injury, move more efficiently in your everyday life, and compete powerfully like Serena Williams ;). If you are a LYT subscriber, count yourself lucky because we activate your glutes at the beginning of every single class during The Reset. One way to strengthen your glutes is by participating in strength training 2-3x per week. According to a study in the Journal of Sports Science and Medicine, the following exercises are great gluteus maximus burners1 (classified as >60% of MVIC: max voluntary isometric contraction):
- Step-up
- lateral step-up,
- diagonal step-up
- crossover step-up
- hex bar deadlift
- rotational barbell hip thrust
- traditional barbell hip thrust
- American barbell hip thrust
- belt squat
- split squat
- in-line lunge
- traditional lunge
- pull barbell hip thrust
- modified single-leg squat
- conventional deadlift
- band hip thrust.
Always remember, your strength gains are only as good as your ability to move through the strength exercises with great form and appropriate muscle activation. This is why a yoga practice like LYT is a fantastic way to check in with your movement patterns and glute activation potential every week to ensure you are moving in the most optimal ways. Give some love to your glutes by committing to a consistent yoga practice and strength routine. Check out Lara’s workshop dedicated to glutes here. Then, give the gift of a juicy peach to someone you love by referring them to a 2-week free trial on LYT daily yoga. We would love to see you there.

Happy Peach Season!

XO,

Thalia Wynne, PT, DPT, AT, RYT-200

@thalialovee

Figure B: Gluteus maximus, hip extension

Figure C: Gluteus medius in tree pose

Resources:
1. Neto WK, Soares EG, Vieira TL, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203. Published 2020 Feb 24.
Picture sources:

Fig B: https://us.humankinetics.com/blogs/excerpt/learn-this-exercise-bridge-with-leg-kick

Fig C: https://doctorlib.info/anatomy/yoga-anatomy/7.html
August 24, 2022
Bowen Therapy

As a physical therapist for nearly 10 years, I have learned that when treating pain, whether acute or chronic, it is nearly impossible to get any movement without addressing the fascial restrictions. We can do all of the exercises and stretches in the world, but when we get into a pain response mode, our nervous system needs to be addressed. I have tried numerous tools and techniques that have been beneficial including Graston or stainless steel instruments, cupping, and vibration massage guns. All of them have their uses and benefits, but I have found a completely different effect and sensation from my newest training in Bowen therapy.

What is Bowen therapy? It is a very gentle technique that uses the thumb and forefinger to target specific tissues in a particular order to stimulate nerve pathways. These moves promote a conversation between the different nervous systems in the body. Unlike soft tissue mobilization or typical massage therapy techniques, Bowen specifically targets the fascia, our true center of emotional storage. In order to impact the fascial centers, the therapist does not slide or flick the tissues’ surface but instead uses the slack in the overlying skin to move over the underlying tissue. Each move is defined by how far an individual’s skin can move over a very small targeted area.

Between each move, the therapist leaves the room to allow the body to integrate these movements, further increasing the effectiveness of the technique. Our brains are overstimulated every day. They receive hundreds of thousands of signals to respond and the number of signals is only increasing with modern technology and the immediate need for satisfaction. By leaving the room, the brain and body lack alternative stimuli and have no choice but to send nerve signals to the targeted area of the body for healing. It is during this time that the true work that is being accomplished is implemented. During integration, it is the patient’s nervous system and not the therapist that is stimulating a healing effect. This is similar to a Shavasana in our LYT yoga class. This is a time for true relaxation so the body can implement all of the movement and precise training of core integration. This allows us to take those principles and movement patterns out into our day-to-day.

Bowen therapy is even more effective when coupled with correct postural restoring exercise interventions from an online yoga class. The lasting benefits of Bowen therapy are minimal if the patient goes right back into whatever activity, movement, or stressful life situations and events that put them in this heightened sympathetic state of pain.

I have found that my patients experience the greatest benefits when teaching them about posture, performing some retraining exercises, activating the core, opening the chest and spinal spaces, retraining their triple S neutral spinal alignment, and purposefully stimulating some stress response through exercise in the body. Then, I transition to Bowen therapy to allow for a true state of relaxation into a parasympathetic state. This multidisciplinary approach shows the body when to turn on that stress mode and when to release and restore.

Who is Bowen therapy appropriate for? EVERYONE! Bowen is extremely gentle and suitable for all ages. Techniques and specific protocols exist for certain illnesses and diagnoses. I have personally seen it benefit conditions like Anxiety/Stress, Depression, Autism, TMJ, ADD/ADHD, Parkinson’s Disease, Scoliosis, Fibromyalgia, Infertility, Multiple Sclerosis, Fibromyalgia, Frozen Shoulder, Sciatica, Chronic Pain, Edema, Asthma, Migraines, and Irritable Bowel Syndrome.

I am an avid LYT yoga practitioner and instructor and do my best to keep my body aligned on a daily basis, but work and life’s many imbalances can make this difficult. When practicing at home by yourself, it can be challenging to see the small shifts, changes, and adjustments you are subconsciously making in your body that are preventing you from performing at your best. These issues may even be contributing to pain. I can honestly say that on days when I have received Bowen therapy, I can usually nail my yoga handstand with more ease, grace, and poise! Try daily yoga along with your Bowen therapy.

Find a Bowen therapist near you to experience the benefits for yourself. Or if you are in the Charlotte, NC area, book a session with me! https://ivyintegrative.janeapp.com/#/staff_member/18

August 10, 2022
The Safe Way To Do Yoga For Back Pain

For anyone who doesn’t know my story, the reason I got into yoga is that numerous patients in my physical therapy practice were coming having injured themselves in yoga, particularly in online yoga classes. I couldn’t understand what people could be doing in these classes to strain their backs, so I decided to check it out for myself. It only took one class for me to realize why I was having an influx of patients.

The bottom line is that traditional yoga puts most participants at risk for injury. The extreme end-range poses, coupled with either too much or too little flexibility/mobility, is the perfect recipe for painful results—especially low back injuries. Still, the challenge of yoga appealed to me, so I kept dabbling in it.

It wasn’t until I was introduced to the LYT Yoga Method that I realized there was a safe, correct way to do yoga. When performed safely, yoga can be great for back pain. I started adding the principles of LYT Yoga to my outpatient practice, recruiting many of my patients to join me on their yoga mats.

The keys to safely doing yoga for back pain include finding a neutral pelvis, mobilizing and strengthening the hips, and strengthening the core.

Many people who suffer from low back pain exhibit poor movement patterns that originate from the pelvis. If you observe people in their day-to-day activities, you’ll often see them dipping into their low back or sinking into one side. So why would we want to ask someone to do the same thing over and over on the yoga mat?

A traditional Low Lunge puts the pelvis into a deep anterior tilt while dumping into the low back and sinking into the hips. The same is often true of other poses, such as Crescent Lunge, Cobra, Plank, and Upward Facing Dog.

By finding a neutral pelvis, we eliminate the hyperextension that occurs in the low back and hips. This greatly decreases compression on the discs and lumbosacral joints. In upright poses, the pelvis should be perpendicular to the floor. In prone or supine poses, the pubic bow should draw up towards the sternum, creating length and space in the low back. By minimizing compression and actively lengthening your body with a neutral pelvis, we can decrease low back pain.

My patients with low back pain are often surprised when we work largely on hip mobility and strength. They feel confused because they came for treatment of their backs, but end up thrilled when, in relatively no time at all, they feel so much better.

Our hips are the second most mobile joints in the body. If we don’t move through them or stabilize around them, the stress and strain of daily life will shift to the next closest areas: The low back, pelvis, and knees. Utilizing your yoga practice to develop mobility and stability around the hips allows your yoga to become your low back therapy.

Many traditional poses sink into the hips passively rather than moving with strength and intention. For example, a traditional Standing Split or Three-legged Down Dog tilts the pelvis to one side and sinks into the standing hip. In LYT Yoga we level the pelvis, allowing for more active hip engagement and a longer lumbar spine. This makes the exercise safe and sustainable.

A traditional yoga Forward Fold flexes at the low back, tipping forward in the pelvis. Neither of these movements is conducive to a healthy lumbar spine over time. Sitting back and flexing the hips and knees keeps the spine long and puts the demand on the larger gluteal muscles instead of the low back muscles.

Finally, strengthening the core is paramount to practicing yoga, especially yoga that is safe for low back pain. In LYT Yoga, we begin every class with The Reset. We want to establish a neutral pelvis, but we also want to awaken the core, which includes the deep abdominals plus the shoulder and hip girdles. These areas are weak in many people who suffer from low back pain.

The Reset warms us up from the inside out. It lets the brain know that the core will be a major player throughout the rest of our practice. Just the act of maintaining a neutral pelvis and scapula during your practice is enough to strengthen your core against future back injuries. Moving from the core container to lift out of the pelvis decreases compression in the low back and alleviates unnecessary weight from the vertebral discs. This is why one of our mantras is “More Core”!

I have yet to come across a patient suffering from low back pain who wouldn’t benefit from a neutral pelvis, better hip mobility/stability, and increased core strength. I can’t think of a better way to do it than with LYT Yoga. Through our online yoga classes, we strive to educate you on the mat so you can be a better and stronger version of yourself off the mat.

The type of yoga matters. The way we move matters. And yes, posture matters. Until next time, I’ll see you on the mat!

Title tag: Safe Online Yoga Classes for Back Pain

Meta Description: Online yoga classes are a great way to stay in shape, but they can be dangerous. Learn how to safely do yoga poses to reduce injury and back pain.

August 2, 2022
Under Pressure
by Ashley Newton PT, DPT

Intra-abdominal pressure is the pressure within the abdominal cavity created by the interaction between the abdominal wall and organs. This pressure changes with breathing and the resistance from the abdominal wall. When we are lifting an object or even lifting a limb, we increase intra-abdominal pressure. The coordination of the diaphragm, abdominals, and pelvic floor musculature works to support the pelvic contents during changes in intra-abdominal pressure. However, suppose the synergy between these muscles is compromised. In that case, they are unable to optimally support the abdominal organs, which results in excessive pressure placed on the back, pelvic organs, and pelvic floor. As a result, issues can arise that include but are not limited to: urinary incontinence, pelvic organ prolapse, back pain, and diastasis recti. So how do we begin to understand if our bodies are managing pressure properly and not putting undue pressure on our abdominal organs and pelvic floor?

It all begins with breathing. Our abdominal cavity is capped at the top by the thoracic diaphragm and capped at the bottom by the pelvic floor musculature. This creates the ‘core canister’. When we breathe, the pelvic floor and thoracic diaphragm move down and up together like a piston. If, however, this movement is restricted by fascial tightness, weakened, and/or paradoxical movement (the opposite movement occurs), they are compromised in their ability to support the abdominal contents. So let’s do a breathing exercise to check in on our coordination:
1. In seated, align skull, scapula, and sacrum.
2. Make sure you are sitting evenly on your SIT bones.
3. Bring the tongue to the back of the top teeth and imagine you are pressing a small raspberry up to the top of the mouth.
4. Place your hands on the sides of your ribs.
5. Inhale through the nose and think about widening the ribs into your hands. Imagine an umbrella opening.
6. Exhale through the mouth and imagine “fogging a glass” as you exhale.
7. Keep your belly soft as you exhale!! (Squeezing the belly can create excess pressure on the pelvic floor and abdominal organs!)
8. Repeat 5 times.
Breathing is core work and the foundation of better management of intra-abdominal pressure. For this reason, it is also imperative that whenever lifting objects, you do not hold your breath! This creates increased pressure on the abdominal contents, pelvic floor, and the heart which can be dangerous! Always keep breathing while you are lifting in order to prevent an increase in pressure on your musculature and organs.

Good lifting mechanics and upright postural alignment optimize the functioning of our core canister and our ability to manage changes in pressure in our body. In this way, our body is able to stabilize the spine and better prevent injuries!
July 29, 2022
Getting Off Center to Find Balance
by Thalia Wynne, PT, DPT, AT

@thalialovee

Why do we care about balance? Physically, balance can be defined as stability. It’s a useful area of focus, especially in yoga, but there is far more to this concept than avoiding injury and managing not to fall over. The more you learn about physiological balance, the more you’ll learn about another, more important kind of balance.

Balance is an intricate dance of three different physiological systems: The vestibular, somatosensory, and visual systems. The vestibular system uses signals from the inner ear, position sensations known as “proprioception,” and intended movements or “motor commands” to analyze motion. The somatosensory system is governed by your senses of touch, pain, pressure, and temperature. The visual system communicates your physical orientation to your brain via eyesight, such as a view of upside-down objects signaling that your body is upside-down.

If one of these three systems is inhibited, it will impact your ability to find and maintain balance. One way to develop a strong sense of balance is to make sure that you are not over-relying on one of these three systems for information. Often, we over-rely on vision to tell us where we are in space.

Here are some simple things you can do during yoga to reduce an over-reliance on vision:
1. During your yoga practice, close your eyes while moving on the mat. Remove all stimuli that provide visual information. Pay attention to other signals to tell you where you are in space, such as sounds and feelings.
2. Train your vestibular system by finding a target to focus on with your eyes. Move your head side-to-side for 15 to 30 seconds. This may make you feel dizzy so try it while sitting down first. Rest and repeat 2-3 times.
3. During your yoga practice, confuse your visual system. Try looking up and down or side to side while holding a pose. This forces you to rely on other systems to find your balance. You’ll learn how to engage your muscles and other senses more effectively.
4. Lastly, train for optimal posture every day. Read this article by Lara Heimann to learn more about training your body’s posture to find your balance. (link)
One of the many wonders of yoga is that the principles of physical balance can translate into another, far more important kind of balance: Life balance. To get an idea of what we’re talking about, ask yourself these questions:
1. Do I feel satisfied with my life as it is? Why or why not?
2. What does it mean to me to have a work-life balance?
3. Do I feel I am doing my best? How could I do better?
These are not easy questions to answer. To help you, we’d like to introduce the 8 dimensions of wellness:
1. Physical: Your energy, gut health, sleep, hydration levels, hormonal health, absence of injury/illness, dietary habits, exercise habits, etc.
2. Emotional: How well you know and embody your authentic being, self-worth, and emotional regulation; experiencing the full spectrum of your emotions without judgment; how well you resource yourself with grounding tools; how well you trust without co-dependency, etc.
3. Spiritual: Connection with a greater meaning or a higher power in life, a sense of and pursuit of purpose, actions aligned with your authentic code and beliefs, co-creating with the universe, implementation of practices to connect to God, a Source, a Higher-self, etc.
4. Social: Sense of belonging, community, connection with others; quality time with loved ones; awareness of others and your social determinants of health and how they impact interaction; awareness of your implicit biases and using strategies to mitigate them; actively participating in groups; recognizing and mitigating people-pleasing behavior; ability to set boundaries, etc.
5. Environmental: Curation of a safe space for you and your family, acting in ways that honor and respect your physical world, cleanliness and order of your home and workspaces, access to resources, etc.
6. Vocational: Meaningful work that aligns with your authentic values and beliefs, recognizing tendencies to overwork or underwork, satisfaction with performance, etc.
7. Intellectual: Fueling your mind with brain-healthy activities, consuming uplifting content, learning, thinking critically, engaging in self-analysis and self-reflection, doing creative activities that bring you joy, trying new things, etc.
8. Financial: Healthy money mindset, financial literacy, goal setting and planning, debt management, allocation of resources, etc.
Below is an exercise that will help you analyze your overall balance in these areas. You will rank each of these dimensions from 0 to 5.

0 = unsatisfied/unhappy

5 = most satisfied/happy.

It is normal to score less than a 5 in multiple areas—if not all of them! Your scores will also constantly shift through your week, month, and lifetime because your priorities shift all the time. The good news is that these scores can indicate important areas of focus, areas where you can set personal goals for improvement.

You will likely need to get out of your comfort zone in order to grow in these areas, much like forcing your body to rely on other senses and queues to develop a stronger sense of balance. Similar to the way that your three physiological systems of balance can work together, these eight areas of life balance can and should work together in promoting your overall wellness. Your mind, body, and spirit will begin learning how to rely on one another for strength. The key is being okay with being off-balance.
July 21, 2022