Programs
Flare-Up Reset Routine
A flare-up reset should lower the cost of the day. It should reduce repeated aggravation, keep some contact with movement, and help the body stop spiraling into more defense.
This routine is for the days when something is clearly irritated and the body is easy to provoke. It should feel calmer by the end than it did at the beginning. If the body gets sharper or more suspicious, shorten the range or reduce the reps right away.
The full version takes about six to ten minutes. It can be repeated later in the day if the first round leaves the body easier to use.
This routine is doing its job when standing up, walking, and changing position feel less loaded over the next half hour.
If walking is not a fit on the flare-up day, replace the walk portions with easier position changes and keep the rest of the sequence small.
- Walk for 2 minutes. Use a slow, ordinary pace. The goal is rhythm, not effort.
- Breathing with reach x 5 breaths. Lie on your back or sit supported. Reach lightly forward and take slower breaths without bracing.
- Pelvic tilts or gentle trunk motion x 8. Pick the version that feels calmer and less threatening for the area involved.
- Supported hinge or sit-to-stand x 6. Use a very small, clean range to remind the body it can still move.
- Step-back or split-stance rock x 6 per side. Use support if needed and keep the motion easy.
- Walk for 2 more minutes. Let the body finish with rhythm again before returning to the day.