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Your Internal GPS
Experiencing weight bearing activity on a compliant surface such as the Original SANDDUNE™, engages use of proprioception otherwise known as your internal GPS. Exercise on this apparatus safely recruits muscle fiber without the traditional tearing that occurs on hard surfaces. This is why we suggest padding for at least 2 weeks to become acquainted with the Original SANDDUNE™’s unconventional surface.
This regimen is
a great alternative to letting the body rest after following the workout/fitness pattern of high intensity workout training without loosing the strength and stamina gained in the high intensity workouts.
Original SANDDUNE™ is also an alternative to beginning a regimen that can be part of addressing neuropathy, common in many with diabetes. It is easy on the feet facilitating and encouraging exercise.
Padding is simply walking but keeping your feet in continual contact with the surface. This is suggested for EVERYONE, including high functioning athletic types. Resist the temptation to jog. Why? Because you are retraining every muscle
and joint in your body including long and short muscles closest to the bone.
This is “mindful” centering with the somatasensory body (whole body meaning bottom of foot to brain) – a new way of educating and retraining the foundation of your physical body (neuro pathways) using Original SANDDUNE#™.
Simply holding on to a bar and learning to stand on one leg with your other foot raised slightly above the pad after you have centered yourself or just standing and learning to create small dime size circles clock-wise and counter-clockwise under your foot, noticing how the sensation moves up your legs into the trunk and into the hip sockets, will help you begin to retrain your foundation.
Learning the subtleties of how the body aligns and connects through the resistance option of both uphill and downhill positions teaches postural integrity. The uphill slope is higher and simulates walking uphill. The downhill slope is lower and simulates walking downhill.
Beginning these exercises slowly and building speed and momentum may not feel like much to start, but the results will definitely make themselves known or felt in a relatively short time as the muscle activation becomes stronger and the movement easier. Once you step off and resume walking on a normal surface, you will begin to notice subtle changes in your posture.
This is your new way of educating and retraining the foundation of your core balance, strength and coordination.
Mindful morning start #1
When you first awaken in the morning, start with gentle mindful movements like a cat or dog stretches when they get up. Learn to listen to your body. Begin to recognize its changes. Try the suggestions that will appear over the course of the coming days, to renew or build your connection with your body’s alignment starting with a morning regimen, one exercise at a time, as you attentively experience each one and then finally put them all together in a series of gentle exercises you can use every morning to get your day going.
#1. Begin with body rolling. It’s a soothing way to get the blood flowing as you roll from side to side with your arms and bent knees folding and unfolding as you roll back and forth. Begin lying on your right side in the fetal position. As you begin to roll on your back, let your left arm float open as it crosses your body and your back flattens on to the bed. Your left knee mirrors the movement of your arm as the hips. Complete the motion by bringing your right arm and leg over to meet their left side’s counterparts in the fetal position. Do this rolling back and forth 4-6 times. Sometimes this is all you may want to do for 2-5 minutes. It feels great on the back. Then go for a jog, have some fun on the SANDDUNE, no traffic, no stop lights and no changing! Give your knees and feet a gentle start in the morning. You will still get a work out!
Your Internal GPS
Experiencing weight bearing activity on a compliant surface such as the Original SANDDUNE, engages use of proprioception otherwise known as your internal GPS. Exercise on this apparatus safely recruits muscle fiber without the traditional tearing that occurs on hard surfaces. This is why we suggest padding for at least 2 weeks to become acquainted with the Original SANDDUNE™’s unconventional surface.
Padding is simply walking but keeping your feet in constant contact with the surface. This is suggested for EVERYONE, including high-functioning athletic types. Resist the temptation to jog. Why? Because you are retraining every muscle
and joint in your body including long and short muscles closest to the bone.
This is “mindful” centering of the somatosensory body (in this case determining the exact location of sensations on your body) – is a new way of educating and retraining the foundation of your physical body (neuropathways) using the SANDDUNE™.
Simply holding on to a bar and learning to stand on one leg with your other foot raised slightly above the pad after you have centered yourself or just standing and learning to create small dime size circles clock-wise and counter-clockwise under your foot, noticing how the sensation moves up your legs into the trunk and into the hip sockets, will help you begin to retrain your foundation.
Learning the subtleties of how the body aligns and connects through the resistance option of both uphill and downhill positions teaches postural integrity. The uphill slope is higher and simulates walking uphill. The downhill slope is lower and simulates walking downhill.
Beginning these exercises slowly and building speed and momentum may not feel like much to start, but the results will definitely make themselves known or felt in a relatively short time as the muscle activation becomes stronger and the movement easier.
Once you step off and resume walking on a normal surface, you will begin to notice subtle changes in your posture. This is your new way of educating and retraining the foundation of your core balance, strength, and coordination.
Happy Thanksgiving
The staff of the
Original SANDDUNE™
wish you a
plentiful and joy filled
Thanksgiving Day.
“The miracle of gratitude is that it shifts your perception to such an extent that it changes the world you see.”
— Dr. Robert Holden
Mindful Morning Start #5
Since you are on your knees from the cow/cat stretch, you can flow into light stretches for the chest, and shoulders. These will help increase your range of motion giving you more mobility and freedom of movement as your day begins. It creates a feeling of refreshment and invigoration.
Sit back on your calves with your feet flat on the bed. Your hands are in the same position from the cow/cat stretch – under the shoulders. As you sit back on your calves without moving your hands, slowly and mindfully drop your head between your outstretched arms as though you are bowing or doing a courtesy. If you can rest your forehead on the bed, great. If not, remember that has your flexibility increases, your forehead will come closer to bed. Try this stretch twice, holding from 10 to 30 seconds. If you did yoga years ago, this is a variation of child’s pose. For those not yet ready to place their arms and hands in front of them to begin this stretch, bring your arms in next to your body and place your hands next to your feet in another variation of child’s pose. Gently tuck your head as close to your knees as your flexibility permits. Breathe deeply for 10 – 30 seconds, expanding your back muscles as you inhale. Do this twice. Relax between each stretch.
Now come back up to your knees and gently lower your body to the bed, stretching out to your full length. You are now going to stretch your abdominal muscles. Your knees should be slightly apart although some may choose a wider distance depending on flexibility. Bend your elbows bringing them close to your torso. Your hands should be parallel to your chin and nose with finger tips facing forward. As you begin to press your hands into the bed, slide your shoulder blades down your back and inhale. Do not over arch your back as your upper body comes off the bed. Allow your stomach muscles to remain hollow in this natural motion that occurs as you slowly and gently press your body upward. Do not arch your neck back, but keep it going forward in a straight line, as an extension of the spine being pulled by a string attached to wall. Release to the bed gently if you feel pinching or strain. Do this stretch twice, holding for 10 to 30 seconds. Relax between each stretch. These are gentle morning stretches!
Mindful Morning start #3
Once your rocking is complete become still.
- Begin to visualize your head and neck in line with your spine by imagining someone is running a string from the center of your head to the tip of your tailbone as the spine aligns itself.
- Place your arms a few inches from your side with your palms down and legs straight, your feet and knees in line with your hips. Wiggle your body around a bit, settle in and relax for a minute or two in a brief mindful meditation.
- Next, press the heel of one leg into the bed, keeping it straight. Feel your leg become tense and hold for 4 counts with the first press being light and subsequent presses done with quick release of the heel into the bed.
- Repeat this 4-6 times. Repeat with the other leg holding for a count of 4 and repeating this 4-6 times. As your body gets used to this, you might try increasing to 8-10 times…then 12-16 times. This increases circulation. Don’t push too hard in the beginning, as you may get a leg cramp!
Once finished, prepare to stand.
Mindful morning start #1
When you first awaken in the morning, start with gentle mindful movements like a cat or dog stretches when they get up. Learn to listen to your body. Begin to recognize its changes. Try the suggestions that will appear over the course of the coming days, to renew or build your connection with your body’s alignment starting with a morning regimen, one exercise at a time, as you attentively experience each one and then finally put them all together in a series of gentle exercises you can use every morning to get your day going.
#1. Begin with body rolling. It’s a soothing way to get the blood flowing as you roll from side to side with your arms and bent knees folding and unfolding as you roll back and forth. Begin lying on your right side in the fetal position. As you begin to roll on your back, let your left arm float open as it crosses your body and your back flattens on to the bed. Your left knee mirrors the movement of your arm as the hips. Complete the motion by bringing your right arm and leg over to meet their left side’s counterparts in the fetal position. Do this rolling back and forth 4-6 times. Sometimes this is all I do for 2-5 minutes. It feels great on my back.
Original SANDDUNE™ 