Have you ever felt like your nervous system is on high alert and you just can't seem to calm down? The hustle and bustle of daily life can leave us feeling overwhelmed, stressed, and depleted. Regardless of your 'go-to' way of moving and exercising, it's essential to incorporate practices that help us unwind, relax and rejuvenate both body and mind. Exercises that gently rock and roll your spine can be a total game-changer! Admittedly, when we're in a heightened state of alert, perhaps Pilates isn't what comes to mind first, but a few minutes of gentle, mindful Spine Curls or Rolling Like A Ball can actually help calm down that nervous system and bring us back to a state of ease and relaxation, and here's why...
When we're feeling stressed or anxious, our nervous system goes into overdrive, causing our muscles to tense up and our minds to race, but when we gently rock and roll our spine, we're stimulating the vagus nerve, which is responsible for regulating our nervous sytem. This nerve is like the brake pedal for our nervous system and when it's stimulated, it helps to slow down our heart rate, lower our blood pressure and calm down our muscles.
Plus the gentle motion of rocking and rolling can also help release tension in our muscles which can feel like a big comforting hug for our entire body, similar to the soothing feeling that babies get when they're gently rocked. So let's look at these perhaps unexpected anti-dotes of some of our favourite spine moves, to combat stress and anxiety.
Spine Curls are a delightful Pilates move that combines the soothing flow of gradual movement along the spine, from the bottom and up with the strengthening power of core engagement, legs and glutes. Really take your time to notice every part of your spine lifting and lowering, to get out of your head and back into your body. To perform Spine Curls, follow these steps:
Starting Position: Begin by lying on your back on a comfortable mat with your arms in a relaxed position by your side that works for your shoulders and that makes you feel open and soft. Knees parallel, hip-width apart and feet about a foot's distance away from sitbones - and they stay likie that throughout.
Movement: Exhale, tilt your sitbones towards the ceiling and gradually roll pelvis, lower back and midback off the mat (keeping the hip bones level) to a point where you're not arching your back. Inhale, pause and reverse back down on your exhale. Repeat as many times as you like.
Rolling Like a Ball is a classic Pilates exercise that is not only fun to perform but also incredibly effective in centering the mind and body. It massages your spine and the repetitive, rhythmic motion can help quiet the mind, reduce stress, and promote a sense of inner peace and balance. Really attune to the feeling of your breath in your body for each part of the move - and let that be your guide more than anything else. Here's how you can practice Rolling Like a Ball:
Starting Position: Sit on your mat, hugging your knees into your chest and balancing on your tailbone, with your feet lifted off the ground.
Movement: As you inhale, tuck your chin towards your chest without squashing down and roll back onto your shoulder blades, maintaining a tight but soft ball shape. Exhale as you roll back up to a balanced position on your tailbone, using your core strength to control the movement. Repeat as many times as feels good.
So, the next time you're feeling frazzled or overwhelmed, try taking a few minutes to rock and roll your spine in a way that makes you feel good, and see if it can shift you into a more relaxed state. And if all else fails or you're just not in a place where you might want to drop down and do a few rolls arounds (although you might inspire others to do the same...) just remember to breathe!
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