A Day of Playing – Checking in to Move Well

No school, no clients, no kid…

It’s a totally free and clear day. What am I going to do??? I am spending the day playing at Austin Boulding Project… checking in, writing, shooting videos, climbing, experiments with Instagram stories, and whatever else catches my fancy.

I’m extra excited… I replaced my 15-year-old climbing shoes which were falling apart with these @sportiva.climbing shoes.

Checking in - New shoes

 

When your day is devoted to playing… Where do you begin?

I begin by checking in.

I woke up with some minor aches at the medial right knee with walking and general right side low back tension/tightness/restriction. Considering the swelling in my knee from last week and an active day yesterday with mountain biking… I pretty much expected this. Nothing feels more inflamed or painful than usual… but I do want to check in with my body before pushing myself.

At austinboulderingproject, they have a nice fitness room setup with a floor movement section and massage tools. I love using the foam roller as a part of checking in with where I am holding tension in my body. Things I noticed during this 10-minute foam roller session… Right side calf tension and right side low back. I give an extra bit of love to these areas… not for release… not to fix anything… but more to just bring blood flow and attention to how I’m moving through these areas of my body. This section of the video is only sped up by 2 to show how slow and soft I am on the foam roller.

Also, considering I will probably be climbing a fair amount, I make sure to roll out my forearms… just enough to bring blood flow.

Checking in continued… hip to spine mobility

After foam rolling, I am checking in with full body joint by joint mobility. This is an exploration of how all the pieces are playing with the whole.

I generally begin with my hips… moving through shin box to pigeon. I am noticing the tightness of my right nip in external rotation and its relationship to the right low back tension/tightness/restrictions… and play with this a bit… feeling… can these two individual parts connect… can they play well together. It is an easing and opening into movement.

This video is only sped up 2x… I’m hoping the slowness of the movement can be seen.

Checking in Continued… fingers, wrists, and forearms

Since I’m just getting back into climbing after a long layoff and I have a history of shoulder and elbow issues (seven months of elbow tendonitis last year), my fingers and forearms are a huge weak link. I want to develop a healthy climbing practice that will last me the rest of my life…

This is simple joint mobility work for the fingers, wrists, and forearms. Again, I’m checking in to make sure everything works. After climbing last week, I’ve noticed some minor joint compression in my right third and fourth fingers at the DIP and PIP joints. It’s not enough to cause worry… but enough to let me know these areas need my attention.

This video is sped up by 2.

Checking in Continued… Spine

How do I find the movements of gait when my gait exhibits dysfunction?

My low back is sore… tight… achy… especially the right side low back. This is the norm. Since the most recent knee surgery, I don’t express my gait pattern fully through my left knee. This means I also don’t express my gait pattern fully through the right side lumbar and thoracic spine (as well as other places). This means my gait is a dysfunctional movement pattern.

These are some of my core work for segmental three-dimensional movements through my spine. This is what keeps me active. When I don’t do this… I hurt… I hurt bad. I used to have such bad back pain that I would be laid up for weeks from a single episode. These types of movements… every day… keeps the pain away from the 7’s, 8’s, 9’s, and 10’s out of ten… and more around 1’s, 2’s, and 3’s.

This video is sped up 6x. I am moving slowly… feeling each segment of my spine moving in all three planes of motion.

Checking in continued… toes, ankles, knees, hips, shoulder, and spine…

Checking in… feeling into my structure… taking the toes, ankles, knees and hips, shoulders, and spine joints through some loading patterns… checking in to feeling… is there pain? Stiffness? Restriction?

I noticed the left knee to foot feels a bit disconnected in the squat variations and in the tripod with rotation when loaded on the right shoulder … something I will keep focus on throughout the day.

My body feels much improved from the stiffness and achiness of this morning. I’m still noticing a little knee tenderness… I don’t want to aggravate this… so I’ll continue to check in with it throughout the day.
Now… it’s time to climb

One more before I go climb. I’ve been sitting writing up my movement series for a while.

Just because I am sitting… doesn’t mean I’m not moving. Even as I sit… I express movement… feeling my back, neck, breathing, shoulders… stagnation is a sign of death. I am alive… and movement is my expression of life.

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