How to Create Your Custom Movement Routine for Total Wellness - Mindful Mover

Resilience Rituals

🎧 Episode Title: How to Create Your Custom Movement Routine for Total Wellness

📅 Release Date: 12/7/2024

🎙️ Host: Dr. Lance Labno

🔥 Why Listen

This episode empowers listeners to:

1. Develop a movement routine tailored to their physical and emotional needs.
2. Move beyond “no pain, no gain” to a mindful, collaborative approach with their bodies.
3. Gain insights from cutting-edge concepts like Spiral Dynamics and Integral Theory, blending philosophy and practicality.
4. Cultivate a deeper body-mind connection for lasting well-being.

🎯 Top Takeaways

Movement as a Conversation: Treat your body as a partner, not an opponent—learn to listen and respond with care.

5-Step Framework:

• Assess your body's needs through regular check-ins.
• Define clear, meaningful goals.
• Choose simple, effective exercises (e.g., stretches, strengthening, mobility work).
• Create a consistent routine by integrating movement into daily habits.
• Track progress and adjust as needed.

Micro-Movements Matter: Small, consistent actions create profound physical and emotional changes over time.

Holistic Integration: Align your movement routine with your lifestyle, environment, and community values.

Exercises

1. Full-Body Scan: Close your eyes, take deep breaths, and notice areas of tension. Use this as a starting point for your routine.
2. Foundational Movements:

• Neck rolls and shoulder stretches (for desk workers).
• Bodyweight squats and wall push-ups (for strength and support).
• Hip circles and spinal twists (for mobility and fluidity).

1. Breathing and Grounding: Place your hand on your chest, breathe deeply, and feel your body’s rhythm. Use this to reset and refocus during stressful moments.

Weekly Challenge

“Daily Micro-Movements”

Commit to integrating mindful movement into your day:

• Perform 5 minutes of stretching or mobility exercises every hour.
• Pair movement with existing habits (e.g., stretching while waiting for coffee, walking after meals).
• Keep a simple journal, noting how your body feels before and after each practice. Reflect on the changes by week’s end.

📌 Timestamps

• [0:00] - Intro & overview

🌍 Connect with Us

• Host: Movement Solutions Website
• Podcast Home Spotify
• YouTube Apple

🔗 Recommended Episodes

1. The Art of Active Listening: Why No One Is Wrong

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