Clients often ask me, “How many reps should I do [of that movement]?
My answer: “No idea.”
I get the quizzical look. No, I mean it, I say. Here’s why. I am not inside your body, so I don’t know when you start to tire, when and where the pain shows up, what your mental or emotional state may be as you move or what truly motivates you.
You must decide these things for yourself. And they can vary from day to day.
Here is what I know IS essential as you begin to practice new patterns of movement.
First, start small. You may not know what your real limit is and you don’t want to do damage, so ease your way in. You’re not Rocky, charging up the steps of the art museum. Let your brain adjust to the new demand by starting with a few repetitions.
Secondly, be the tortoise, not the hare. Go slowly enough to perceive warning signals, like pain or fatigue or tension. These important sensations are what my teacher calls Yellow Lights – cautions. When they appear your body is telling you to slow down. Moving into pain or exhaustion is not the path to improvement. It’s just the path to pain and exhaustion, and that’s what your brain will learn to expect.
Finally, be sure you’ve got control over the correct movement. Why start practicing a misaligned or poorly coordinated movement? You’ll be embedding potentially damaging patterns.
The movement research is now very clear: tissue can change at any age. And we are built to move. So move. Move as often as you feel you can. Repeat new movements, yes, but all the while paying close attention to pace, scope and control. You’re in charge.
It’s amazing how soon the changes you seek will materialize when you begin your practice humbly and with respect for the messages your body sends you.
If you’d like to work with me on establishing new patterns of movement, let me know.
Learning to move well again – like you used to – is a fabulous feeling!
