Practising a self check-in is so important not only to help you perform better, but also to help prevent injury.
Make it a habit to work through the checklist below and understand how different factors can influence your own overall health and well-being.
Embed some “non-sweat” self care practises into your day to feel lighter, breathe easier & move stronger.
(this library is a work-in progress so please check back again to see what has been added to the collection! )
Some practical tips for you to think about throughout your day:
Shine your light
Turn your thumbs out
Your spine will follow your eyes
The perfect posture is one that moves often.
Stay hydrated with water
Breathe in and out through your nose when possible. You can also breathe out through your mouth if more comfortable.
As you breathe in, imagine and umbrella opening up OR the tree rings expanding.
To reduce tension in your body, lengthen your exhalation, remembering the slight pause in between each breath in and out.
** STOP. PAUSE. BREATHE. **
** STOP. PAUSE. BREATHE. **
Regular Small Actions = Big Results
Choose moments throughout the day to pay attention to your breath. Eg.
Before you get out of bed, or just before you go to sleep
Whilst eating a meal
Putting the key in the front door
For the length of a song
Whilst waiting for an appointment or meeting
You may want to have a read, watch or listen to some of the below:
Imperfects Podcasts
How To Stress Less with psychologist Dr Emily Talks about Polyvagal Theory, Stress/Stressors/Burnout/ completing the stress cycle
How Mindfulness Actually Works - Emma Murray TED Talk
Kelly McGonigal - How to make stress our friend.
Reading:
Breath: The New Science of a Lost Art, James Nestor
The Joy of Movement: Kelly McGonigal
Listen/watch:
Smiling Minds App - Free
Calm App
Respire: A great visual
https://www.youtube.com/watch?v=9JqFWUjxI1Q&feature=youtube
Dr Perry Nickelston stimulating the vagus nerve:
https://www.youtube.com/watch?v=CEFLo-sxZvA