What if nurturing one’s self and boosting resilience were as accessible and enjoyable as spending a few minutes lying and playfully rolling on a cylinder-shaped piece of foam? Often it is true that the simplest things make the greatest differences!
In his book, Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness (2018), neuropsychologist Rick Hanson, Ph.D. highlights practical methods for cultivating resilience and wellbeing. Along with developing inner resources such as grit and compassion, he emphasizes enjoyment of life as a powerful way for us to take care of ourselves. Intentionally seeking enjoyable experiences enriches each day, lowers our stress, and connects us with others.
Dr. Hanson also reminds us “what we think and feel is grounded in physical sensations and movements.” Appreciating and nurturing our bodies promotes physical health that tremendously aids resilience. And addressing our physical resilience in fun, motivational ways will also influence other dimensions of wellbeing – including our cognitive, emotional, and spiritual resilience, which are essential for wholeness and overall health. Awareness is a vital first step – noticing our state of being, and then consistently practicing self-care and self-nurturing activities to enhance wellbeing.
Mindfulness of our inner strengths together with sensing and moving our bodies helps to hardwire resilience into our brains. The addition of a foam roller with mind-body movement invites playful exploration – helping us notice capabilities and imbalances, observe alignment and posture habits, experience core support, and connect body and mind. Spontaneous rolling and releasing restores and creates healthful, efficient, balanced and joyful movement and presence.
Made from materials once used only for packing and shipping, foam rollers are now available in many sizes and densities. And foam rollers have increasingly made their way into rehabilitation clinics, athletic training facilities, workout gyms and wellness centers. In The Exercise Cure (2013), Dr. Jordan D. Metzl advises: “If you only buy one piece of exercise equipment for the rest of your life, make it a foam roller. It’s so simple and so brilliant.”
Here are a few movements selected from the book, Rolling for Resilience, to begin exploring mind-body exercise that integrates positive experiences, mindfulness, focused breathing, core strength, flexibility, balance, connection and alignment. Remember to breathe deeply and fully, releasing tightness and tension during every exhalation. Choose the amount of pressure that feels best for you, while staying mindful of your body posture and positioning.
Try combining Rolling for Resilience movements with your regular exercise workouts. Rolling prior to exercise relieves body tension and muscle imbalances, and promotes exercise that more effectively trains the body for balanced strength and flexibility. Roll after your workout to decrease muscle soreness and help prevent problems or injuries. Roll at the end of your workday to relieve the stress and tension from tightened or overused muscles.
Listen to your body – you are the best expert regarding what you feel and experience. Roll each region for a minute or two with slow, controlled movements. Explore a variety of angles and amounts of pressure. Imagine tight muscles, fascia, and connective tissues softening and lengthening – like butter melting or taffy pulling. Focusing on exhaling completely will encourage release of body tension and maximize the benefits of rolling.
This 3-hour experiential workshop explores the best foam roller techniques for self-massage, body alignment and core strengthening. Posture awareness exercises and dynamic movements on the roller help you connect with your body’s resilience and your capacity to thrive.
Each participant will receive a Star Roller and Rolling for Resilience instructional book to take home after the workshop. Click here to learn more about Rolling for Resilience.
By: Kenlyn Young, LDN, MS, RD, Dietitian, Duke Integrative Medicine. Metabolism is so confusing and frustrating, right? Common questions asked, "Why can't I lose weight? Why is my metabolism so slow?" In simple terms, "Metabolism is the internal process by which your body expends energy and burns calories. It runs 24/7 ...READ MORE
By: Vasundhara Dambal, Nutrition Intern from North Carolina Central University and the Duke Lifestyle & Weight Management Center Nutrition Team What is Menopause? Menopause is a normal process of aging that happens 12 months after monthly menstruation ceases altogether. Ovaries produce the hormones estrogen and progesterone, which regulate the menstrual cycle. ...READ MORE
Maintaining healthy eating habits can be challenging while at home, but embarking on a trip can be potentially fraught with temptation. Whether you’re trying to avoid fast food, eat a nutritious breakfast, or stick to a diet, healthy eating on the go is entirely possible. Here are six ways to ...READ MORE