By Cinder Ernst–
I have recently found an online workout that is serving me really well. Considering that I’ve been a personal trainer for almost thirty years, I love that I’m always looking for, and finding, new ways to engage my body. Updating workouts can benefit all of us.
In my last column, I mentioned the workout—Intu-Flow—but unfortunately, I misspelled the guy’s name. Sorry about that, Scott Sonnon ( http://www.intu-flow.com/ )! His approach is very precise and scientific, and makes good sense to me. I have been following his beginner series for about thirty days. In the last column, I also mentioned that I’m headed for a hip replacement mid-December, so moving at all sometimes feels miraculous!
One of my super-powers as a trainer/coach is that I can simplify an exercise prescription and make it accessible one step at a time. I know that even if you cannot do “the whole thing,” it is helpful just to get started. I’m going to give you some of the standouts from Scott Sonnon’s work. If you have the time or the inclination, I strongly suggest you check out his free beginner’s series. Coach Sonnon offers complete programs for all levels.
The Intu-Flow program presents ten sensible parameters. I think of it as a “head to toe grease it up.” Sonnon’s movements are meant to be done in an order: head to toe and from inside to outside. This makes good sense to me, and reminds me of when I used to teach a low-impact aerobic dance class. We would always warm up with simple rhythmic movements going from head to toe.
Such movements are meant to move your joints in a pain-free range of motion so that your body will respond by lubricating your joints with synovial fluid. I call this “motion is lotion.” You keep the move small enough so that you do not kick up any stretching response or discomfort; just plain no pain. You might hear some minor crackling or popping noise, but that is okay. If you go to an uncomfortable spot, back off on the move. In Coach Sonnon’s words: “Shave it off.” I love that. Sonnon points out that when your face is scrunching up during a motion, you have gone too far, so shave it off.
I have been doing Intu-Flow as a complete series to the best of my ability. I cannot weight bear on my left hip right now, so I have to modify or skip some of the lower body moves. Intu-Flow begins with head movements to warm up the neck vertebrae, then shoulders, elbows, wrists, fingers, thoracic spine (ribcage), pelvic region, lower back, hips, knees and ankles. I kept the videos in front of me for the first couple of weeks until I got a feel for the way Coach Sonnon teaches the movements.
I found this workout because my hip pain was so severe that I was in constant pain. I could barely walk, even on crutches. Sleeping, working and taking care of my house and dogs was brutal. I think my cortisone shot wore off. Intu-Flow soothed my joints and helped me to find relief and to regain my ability to stay strong until my surgery. Follow Sonnon’s guidelines and move to soothe so that you too can have a better day.
If you need a simpler place to start, move from top to bottom with head turns, shoulder rolls, arm punches, wrist circles and finger circles. Then ribcage lift and collapse, and perform slow hip circles and small waist bends forward and back with hands on your hips. Remember, just plain no pain!
Cinder Ernst, Medical Exercise Specialist and Life Coach Extraordinaire, helps reluctant exercisers get moving with safe, effective and fun programs. Her book, “Easy Fitness for the Reluctant Exerciser” ( http://cinderernst.com/easy-fitness-book/ ), is available in paperback and E-book. She specializes in fitness and rehab for plus-size clients, but her stress-free approach is suitable for all. Find out more at http://cinderernst.com
Recent Comments