Video 1: The Core
Get Moving Level 1: The Core
(Scroll down for the modification video and FAQs)
Quick Links:
abdominal bracing
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please watch the entire video above to learn the exercises.
Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
Getting up and down off the floor may be challenging.
Check out this modification video to learn ab bracing against a wall.
“Sometimes ab bracing after a hard long day is exactly what the body needs. It can give back energy, it can clear out stress and release your mind. Give it a try, just for 5 seconds!”
Frequently Asked Questions
Abdominal bracing is a key foundational exercise of the Autoimmune Strong program. As you move through the program you will use this foundation as the exercises get more challenging.
You can watch this video to hear me talk through some of your most frequently asked questions
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That’s a-ok! You can practice your ab bracing without laying on the floor. Watch this modification video on how to abdominal brace against a wall.
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You’re not doing anything wrong. You’re just not strong enough yet to breathe and brace at the same time. Many members find that after committing to practicing just a little bit each day that one day the ability to breathe and brace just clicks one day. I know that sounds wacky, but it does! I encourage you if you are new to ask on the facebook page for members to share their stories about how this happened for them- and I bet you’ll have new confidence!
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It is very common to have a weak pelvic floor (the squeeze part of ab bracing). This means the amount of time you can hold ab bracing will be dictated by the amount of time you can squeeze your pelvic floor--even if that is just a few seconds. Stick with it and build the strength to hold all three pieces.
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You can brace throughout the day as often as it feels good for you. If you’re feeling sore- don’t worry you’re not doing anything wrong- just back off for a little until the soreness subsides. If you’re not experiencing any soreness feel free to brace anytime.
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This is really common. The neck and shoulder release comes with time and practice. Typically what happens when we have a weak core is that our upper body tries to overcompensate for the weakness. As you build strength in the core, the upper body will relax. But until then, there are a few things you can try. First, make sure you aren't holding your breath, try to release that tension in your chest. Next, you can try putting a pillow under your neck and see if it helps. Or try doing it on the wall, like in the modification video here. But the more you practice, the easier it gets, as your core muscles get stronger and your neck and shoulders don't have to overcompensate so much anymore
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If you feel sore it is actually a good sign--it means your abdominal muscles are working and getting stronger. Take a break from bracing until the soreness subsides.
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Some people don’t feel sore and that can be totally normal! Make sure you’re focusing on holding all three aspects (suck, tuck, squeeze) to engage all of your abdominal muscles. Don’t push it further than where your current video dictates. Slow and steady wins the race and you’ll see how we build on ab bracing throughout every level in Autoimmune Strong.
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In the beginning, it often feels like we are doing ab bracing wrong. That's because your muscles aren't yet strong enough to do it right, and that's why you are clenching your upper leg muscles, your core muscles are weak and the leg muscles are trying to help overcompensate. But here is the thing- it gets easier the more you practice. Your core will get stronger.
This is actually good news, because it means we are learning about your body! For now, back off on the bracing and reduce the time you spend bracing. Start with only a few seconds. Don't hold it for longer than the pelvic floor can comfortably engage. This may not feel like "enough" but it's okay- this is where we start, and then as you move through the program, you will get stronger and be able to do more over time!
Additionally, train your brain to think about relaxing the hamstring muscle. And don’t forget to breathe! Eventually, over a period of time, you will feel the core engage and the hamstrings release.
Also- make sure you drink a lot of water and get your electrolytes in- that can relieve the cramping.
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Your pelvic floor is weak and so your glutes are trying to do the work instead. Just try to relax them. And pay attention to when the glutes engage... you may be able to hold the pelvic floor without the glutes for a few seconds and then the glutes kick in- so that's the signal that the pelvic floor has had enough and you should stop.
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Yes, ab bracing is like doing kegels- combined with a core exercise. Kegels are just pelvic floor clenches, but when combined with the transverse abdominal strengthening, they become so much more effective.
Video 2: The Muscles
Get Moving Level 1: The Muscles
(Scroll down for the modification video and FAQs)
Quick Links:
feet, hamstrings glutes, quads, thighs
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please watch the entire video above to learn the exercises.
Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
Foam rolling can be difficult, especially when it’s your first time. Please watch this modification video and learn about the different tool options and alternative methods of foam rolling before deciding which way is best for you.
“When I foam rolled I felt such release in my legs, which are my most painful area. I started to do just a little bit almost daily. Took my rest days from foam rolling too. I was surprised at how quickly it made a difference in my legs. Stick with it. It really is worth it. ”
Frequently Asked Questions
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This is very common and that's totally normal, you have been holding onto these knots for many years! So go super gentle in the beginning, don't try to hold for too long just yet. If it feels hard to hold it even for 15 seconds, then don’t! Back off and find a comfortable hold time for yourself (even if it’s just 1 second). Eventually your body will acclimate to the process and those knots will dissipate!
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This is totally understandable. Foam rolling can be super intense. Before you give up on foam rolling, though, I encourage you to watch the modifications video. Using the tiger tail (or a tennis ball or a baker’s rolling pin) while standing or sitting in a chair can be very effective, since you control the pressure, it can be as light as you need.
However, some people simply can’t or don’t want to do foam rolling- and that’s fine! The alternative is to check out the static stretching video.
If neither of those options work for you, don’t give up. Please reach out to me, and we will find a way to stretch out those muscles. Or, ask around in the facebook group, I know that many members have found creative solutions- and they might work for you too.There is always a way!
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This is a really common problem, that our wrists are not yet strong enough and flexible enough to perform foam rolling. No worries though, we can work around it so you can foam roll and strengthen your wrists simultaneously.
1) Start by foam rolling on the wall or in the chair to avoid using the wrists- you can see how in the modification video here.
2) Keep working on that ab bracing. One of the reasons the wrists take the brunt of the pressure is because they are overcompensating for a weaker core. So, by practicing ab bracing, you will strengthen that core so it can hold you up on the foam roller, releasing pressure on those wrists.
3) You can work on strengthening those wrists. I have a special wrist strengthening bonus video that you can find here.
4) As you practice and find yourself getting stronger, try foam rolling on the floor again, you might be surprised at how quickly your body responds positively. Practice makes progress!
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No, you don’t need to avoid those spots- but you do want to be gentle with them. If the pain is too intense in a spot, move away from it slightly and the intensity will decrease while still working to release that tender spot. Also consider reducing the amount of time you're doing it, as it is likely overwhelming your muscles. Lots of water along with practice and it will get better!
-
The simple answer here is no. Wait until your exhaustion passes, and then you can try again. Maybe on the next try you can do it for less time or with less pressure so it’s not so intense. Or maybe try using a different, less intense foam rolling tool. The goal is to find a way to foam roll without it causing so much exhaustion.
One of the most important things I want you to learn through this journey here is to trust your body. We have all been there. Second guessing our body's reactions is so normal for people living with chronic illness. Through various life experiences, we have been conditioned not to trust our own body and pain signals and to second guess our own pain. If it feels like too much? Then it is too much, no matter what anyone else tells you, or what you think is the way it “should” be. The solution is not to stop, but to back off. Do a little less. Make it less intense. Take extra rest days, as many as you need.
If you find the whole thing overwhelming and you don’t know what to do? Don’t worry, there are lots of resources. Email me, post on the facebook page, or reach out to a coach here
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Sometimes I recommend upper body foam rolling for people who are new, even though it's technically in Level 4. It’s in Level 4 because it requires a little extra mobility, flexibility and core strength than lower body foam rolling, so I wanted to prepare you for it. However, upper body can be a game changer for some members, and many Level 1 members have had success with it. So, if you think this might be good for you, check out Level 4 video #2.
A tight neck often comes from overuse due to weakened core muscles, where the upper body and neck have to do extra work to compensate for the limited capacity of the core. This creates stress and strain on the neck. So keep going with the program and as you get stronger, eventually your neck issues should get better.
However, I do have some specific neck stretches that might help relieve the strain as you work to strengthen that core. You can find them here in Level 2 Video #5
Another quick fix might be using magnesium cream on your neck muscles. You can read more about it and see some of my recommendations on the extras page here.
And finally... I urge you to check in on your breath. Sometimes when we are stressed we hold our breath without even knowing it and our shoulders and neck muscles clench up. Many of us walk around holding our breath all day long and we have no idea! So try some deep breathing and see how that feels.
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As foam rolling releases “locked up” muscles it is very common to also feel an emotional release. Our emotions can be stored in these locked up positions, and people with autoimmune conditions often have deep muscular pain memories, caused by years of heightened inflammation and misaligned posture. As we open up and begin our movement, these pain memories may be released. Acknowledge your feelings, cry if you need, and eventually, these emotional rollercoaster experiences will pass.
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People who are hypermobile still have tight fascia, and so I don't want you to miss out on the benefits of rolling because of your hypermobility. I would just make sure that a) you are rolling very gently- perhaps starting with the tiger tail and b) that you consciously work through the rest of the strength program simultaneously. I say this second part because people with hypermobility often love the feeling of rolling once they start, and they do it as the only thing. Strength training reduces hypermobility and secures your muscles and joints- Strength work should be the main focus of your days, but you can still get some benefits out of rolling too.
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You definitely can foam roll your upper body and it is just as effective as lower body foam rolling at relieving sore muscles, knots, stress and strain. In fact, I personally am obsessed with upper body foam rolling. However, I have placed it as the muscles video in Level 4, because it requires a little extra mobility, flexibility and core strength than lower body foam rolling, so I wanted to prepare you for it.That said, sometimes I recommend upper body foam rolling for people who are new to the program , even though it's technically in Level 4. Upper body can be a game changer and many Level 1 members have had success with it. So, if you think this might be good for you, check out Level 4 video #2 and see what you think. As always, you can email me or post a message on the facebook page if you want to know more about whether upper body foam rolling is right for you.
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Ok, so I think you need to back off rolling the backs of your legs. Perhaps even stop for now. Black and blue marks are never good.
Not feeling anything back there is an indication that your hamstrings are very weak. So, our goal is to get those hamstrings to wake up!
Have you tried video 3 (foot/ankle) or video 4 (hips/glutes) yet? Those videos will start to wake up those legs. Once we get the hamstrings to wake up, you will begin to feel something back there.
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Depends on how severe your osteoporosis situation is. If you have severe osteoporosis, then too much pressure while foam rolling can be unsafe. I would first check with your doctor before starting a foam rolling practice. If your doctor gives you approval, I would begin using the tiger tail first rather than foam rolling on the floor. The tiger tail tool is much more gentle and you can control the pressure more easily.
Video 3: The Foot & Ankle
Get Moving Level 1: The Foot & Ankle
(Scroll down for modifications and FAQS)
Basic Level 1: The Foot & Ankle
Quick Links:
short foot, toe sitting, foot sitting, ankle up-downs, ankle circles
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please watch the entire video above to learn the exercises.
Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
If you can’t get onto the floor for toe and foot sitting or if it just feels too intense, don’t worry! There are modification options that are perfect for you. This video will show you how to get the same stretch while sitting in a chair.
“I love the short foot exercise. I was on my feet this morning decorating a cake for my daughter and my feet started feeling tired. I did the foot/ankle exercises and felt much better.”
Frequently Asked Questions
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No, you aren’t doing it wrong. There are a few reasons you might not feel anything.
You might already be activating this foot to core movement, which is a great thing! Here’s how you know if this is you. Do you have supple muscles in your feet and toes, where you feel the muscles moving when you walk? Can you wiggle and move your toes easily? Can you move your big toes separately from your little toes?
In modern society, with our reliance on modern shoes, most people don’t have supple, mobile feet muscles. So, if you can’t do these things but short foot is still difficult for you to feel anything, it could also be that the muscles in the bottom of your feet are so tight that they are immobile, so when you activate short foot, nothing happens. Try foam rolling the bottoms of your feet, work on the other foot and ankle movements, and practice walking around different ground surfaces barefoot. Eventually your feet will loosen up and you will feel short foot happening.
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I know that there are many issues that prevent people from walking barefoot, but I cannot express the importance of waking up the bottoms of your feet and having that stimulation- it is essential for whole body and brain function! So, even though you can’t walk barefoot, you can still practice barefoot training. Here are the steps:
Start by sitting down and having your feet barefoot on the ground. You can touch your feet lightly on the ground or even put a pillow under your feet for cushioning. This alone will begin to wake up those muscles and nerves on the bottoms of your feet.
You can move your feet backwards and forwards so that the bottoms of your feet brush against the surface underneath. You can also practice wiggling your toes. You can practice short foot in this way too!
If you are ready for additional stimulation, you can gently roll the bottoms of your feet on a foam roller tool or a tennis ball to begin to wake those muscles up.
Finally, the next step to creating progress here is to put a little more weight on your feet while sitting, so your feet get exposed to a little pressure, but not the full pressure of your body weight. Over time, you will build up tolerance to the pressure and will be able to add more.
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Toes are supposed to wiggle and move. Flexibility in our toes is a really important aspect of mobility, if we lack flexibility in our toes, we also typically lose mobility in the rest of the leg. But, if you have bones fused together, you can still have mobile toes! You just shouldn’t push them to go too far. I recommend doing the exercises in the modification video, as they will be more gentle.
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Don’t worry, this is common. Often, our feet fascia are so tightly wound up that our toes can’t move independently of one another. The good news is that with time and focus, this will change! Start by practicing short foot, even if the toes all move together. Use your brain to think about relaxing the other 4 toes and only pressing down on the big toe, even if it doesn’t actually happen. Eventually, the mind body connection will happen and you will find yourself relaxing those other toes. Continue to foam roll the bottoms of the feet and the legs. Practice standing or walking around barefoot, even if it’s only for a few minutes a day. And give the tops of your feet a little love too- you can use your hands to massage them (you can add a little cream for lubrication). Your toes will begin to move independently, and they will love you for it!
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No worries! Be sure to watch the modification video, I’ll show you how to do these exercises in a more comfortable way- seated in a chair!
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Don’t worry, this is common! The same advice I gave above for immobile toes will apply here to immobile ankles. Often, our muscles and our fascia are so tightly wound up that our body parts can’t move independently of one another, and that includes our ankles. The good news is that with time and focus, this will change! All of the components of Autoimmune Strong are designed to help you get stronger, more flexible ankles, so by doing these exercises, your ankle mobility will improve. As you do the exercises, thinking about keeping your legs still and moving just your ankles will help- even if your ankles don’t move much at all, it’s better to begin to teach them how to move independently rather than having the legs do the movement instead. So, keep practicing and change will come.
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Yep, you should still practice short foot in conjunction with all the other foot and ankle exercises. Short foot does improve arch formation for people with low arches, but it also does other things, like activating the core and stabilizing your posture. You don’t want to miss out on that stuff.
Video 4: The Hips & Glutes
Get Moving Level 1: The Hips & Glutes
(Scroll down for modifications and FAQs)
Basic Level 4: The Hips & Glutes
Quick Links:
hip flexor stretch, figure 4 stretch, glute bridge
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please watch the entire video above to learn the exercises.
Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
If you have trouble on the ground with these stretches check out this modification video. It will help if your knees are feeling sensitive or you cannot get on the ground for the figure four stretch.
“New experience today: I’ve been in a crazy fatigue. Actually logged off work in the middle of the day to nap. I finally made myself do my AIS work for today (hips and glutes) and it cleared the fog / woke me up a bit!”
Frequently Asked Questions
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You can try placing something with some padding under your knee. Try using a pillow, fold up a yoga mat or a rolled towel. Or, you can purchase this tool, that is designed directly for this purpose.
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Unfortunately, arthritis can be incredibly painful and can limit us when it comes to stretching. The first thing to know is that it is important not to push through the pain. If you are feeling joint pain, stop. Pushing through the pain does not make it more effective, instead, it makes it worse.
The next thing to know is that tight, weak muscles can contribute to the arthritic pain you are feeling. So, before you do these stretches, make sure you take time to foam roll your legs. Breaking up the fascia around the muscles will prevent the tight fascia from pulling on the muscles, which in turn puts excess pressure on your joints, causing the pain you feel.
And finally, know that when it comes to arthritis, strengthening is the piece of the puzzle that will have the long term effects on decreasing your joint pain. Strength work will help you to get your body into proper posture so the bones sit in your joints properly. Strength work also improves the muscle capacity so the joints don’t have to take the excess brunt of pressure when you do basic everyday movements like climbing stairs.
If your arthritis pain is so severe that these exercises and stretches feel too difficult, I encourage you to focus on the foot and ankle exercises first. Even though they are called foot and ankle- they actually work on strengthening the glutes and hamstring muscles too! Especially level 2 and 3. All the balance work will do your body good!
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As long as your doctor gives you the a-ok, these exercises should be fine for you!
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Check out the modification video for Video #5- spine, neck and shoulder. The cat/cow in the chair will be a great exercise to get your spine moving. Then, you can give the glute bridge another try and see if it’s easier.
Video 5: The Spine, Neck & Shoulders
Get Moving Level 1: The Spine, Neck & Shoulders
(Scroll down for modifications and FAQs)
Basic Level 1: The Spine, Neck & Shoulders
Quick Links:
forward fold, spinal mobility(foam roller), shoulder opener, cat/cow, child’s pose
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please watch the entire video above to learn the exercises.
Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
There are many ways to do the same exercise. You can do all of these exercises without getting onto the floor. Check out the modification video to learn more!
“I had fear I would never be able to exercise again. But now after a few months on AIS I am feeling NO fatigue and NO pain. Foam rolling, core tucks, and the spine/neck exercises have been instrumental to me. I find myself doing them on my own whenI feel any slight ache or just when I think of it.”
Frequently Asked Questions
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Dizziness is not a good thing, so if you feel dizzy while doing a forward fold, I encourage you to watch the modification video and learn how to do it in a chair. If the dizziness continues, you can skip this exercise and I encourage you to call your doctor. When you get a bit stronger and your balance improves you can come back to the forward fold.
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Since everyone is an individual, I first recommend that you check in with your doctor. Doctor approval for exercise is important. If you get the ok from the doctor, the next step is to go slowly and gently with this program. Start with the modifications. Don’t push yourself hard. If you feel pain, stop what you are doing immediately and let the doctor and I know.
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Yes you can! Upper body foam rolling lives in Level 4 Video 2 and will definitely help with the stiffness in the back and neck. It’s located in Level 4 Video 2 because to do upper body foam rolling requires core strength, which we work on here in Levels 1-3. But, many members have tried upper body foam rolling before completing Levels 1-3 and they have found success, so it’s worth a try!
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I know it seems like we are skipping an essential body part, but there is a method to my madness here I swear! Ok, here’s the scoop: most exercise programs have you work your arms right away. But- if the trunk of your body isn’t strong enough to stabilize your arms, you put yourself at risk of pain, injury and flare-up. So, we work on the core and the stability first, and then we introduce the arms when our body is ready. So, I encourage you to stay the course, and you will find a deeper strength emerge.
Stretching Routine #1
Get Moving Level 1: Stretching Routine #1
(Scroll down for modifications and FAQs)
Quick Links:
feet, hamstrings glutes, quads, and inner thighs or return to Video 2: The Muscles.
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please do not begin with the workout videos. Make sure you watch the instructional videos first, before progressing to the workouts.
Is this exercise difficult?
In this workout/stretching video, we cover foam rolling. Less talking, more moving. If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
If getting down to the floor is difficult, watch this modification video on alternate ways to foam roll.
“I have seen an increase in my flexibility, less pain in my body when I stretch and foam roll. Most of all an overall sense of accomplishment because I showed up and did what I could. I am here to trust the process once more and not let any obstacles stand in my way.”
Frequently Asked Questions
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This is very common and that's totally normal, you have been holding onto these knots for many years! So go super gentle in the beginning, don't try to hold for too long just yet. If it feels hard to hold it even for 15 seconds, then don’t! Back off and find a comfortable hold time for yourself (even if it’s just 1 second). Eventually your body will acclimate to the process and those knots will dissipate!
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This is totally understandable. Foam rolling can be super intense. Before you give up on foam rolling, though, I encourage you to watch the modifications video. Using the tiger tail (or a tennis ball or a baker’s rolling pin) while standing or sitting in a chair can be very effective, since you control the pressure, it can be as light as you need.
However, some people simply can’t or don’t want to do foam rolling- and that’s fine! The alternative is to check out the static stretching video.
If neither of those options work for you, don’t give up. Please reach out to me, and we will find a way to stretch out those muscles. Or, ask around in the facebook group, I know that many members have found creative solutions- and they might work for you too.There is always a way!
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This is a really common problem, that our wrists are not yet strong enough and flexible enough to perform foam rolling. No worries though, we can work around it so you can foam roll and strengthen your wrists simultaneously.
Start by foam rolling on the wall or in the chair to avoid using the wrists- you can see how in the modification video here.
Keep working on that ab bracing. One of the reasons the wrists take the brunt of the pressure is because they are overcompensating for a weaker core. So, by practicing ab bracing, you will strengthen that core so it can hold you up on the foam roller, releasing pressure on those wrists.
You can work on strengthening those wrists. I have a special wrist strengthening bonus video that you can find here.
As you practice and find yourself getting stronger, try foam rolling on the floor again, you might be surprised at how quickly your body responds positively. Practice makes progress!
-
No, you don’t need to avoid those spots- but you do want to be gentle with them. If the pain is too intense in a spot, move away from it slightly and the intensity will decrease while still working to release that tender spot. Also consider reducing the amount of time you're doing it, as it is likely overwhelming your muscles. Lots of water along with practice and it will get better!
-
The simple answer here is no. Wait until your exhaustion passes, and then you can try again. Maybe on the next try you can do it for less time or with less pressure so it’s not so intense. Or maybe try using a different, less intense foam rolling tool. The goal is to find a way to foam roll without it causing so much exhaustion.
One of the most important things I want you to learn through this journey here is to trust your body. We have all been there. Second guessing our body's reactions is so normal for people living with chronic illness. Through various life experiences, we have been conditioned not to trust our own body and pain signals and to second guess our own pain. If it feels like too much? Then it is too much, no matter what anyone else tells you, or what you think is the way it “should” be. The solution is not to stop, but to back off. Do a little less. Make it less intense. Take extra rest days, as many as you need.
If you find the whole thing overwhelming and you don’t know what to do? Don’t worry, there are lots of resources. Email me, post on the facebook page, or reach out to a coach here
-
Sometimes I recommend upper body foam rolling for people who are new, even though it's technically in Level 4. It’s in Level 4 because it requires a little extra mobility, flexibility and core strength than lower body foam rolling, so I wanted to prepare you for it. However, upper body can be a game changer for some members, and many Level 1 members have had success with it. So, if you think this might be good for you, check out Level 4 video #2.
A tight neck often comes from overuse due to weakened core muscles, where the upper body and neck have to do extra work to compensate for the limited capacity of the core. This creates stress and strain on the neck. So keep going with the program and as you get stronger, eventually your neck issues should get better.
However, I do have some specific neck stretches that might help relieve the strain as you work to strengthen that core. You can find them here in Level 2 Video #5
Another quick fix might be using magnesium cream on your neck muscles. You can read more about it and see some of my recommendations on the extras page here.
And finally... I urge you to check in on your breath. Sometimes when we are stressed we hold our breath without even knowing it and our shoulders and neck muscles clench up. Many of us walk around holding our breath all day long and we have no idea! So try some deep breathing and see how that feels.
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As foam rolling releases “locked up” muscles it is very common to also feel an emotional release. Our emotions can be stored in these locked up positions, and people with autoimmune conditions often have deep muscular pain memories, caused by years of heightened inflammation and misaligned posture. As we open up and begin our movement, these pain memories may be released. Acknowledge your feelings, cry if you need, and eventually, these emotional rollercoaster experiences will pass.
-
People who are hypermobile still have tight fascia, and so I don't want you to miss out on the benefits of rolling because of your hypermobility. I would just make sure that a) you are rolling very gently- perhaps starting with the tiger tail and b) that you consciously work through the rest of the strength program simultaneously. I say this second part because people with hypermobility often love the feeling of rolling once they start, and they do it as the only thing. Strength training reduces hypermobility and secures your muscles and joints- Strength work should be the main focus of your days, but you can still get some benefits out of rolling too.
-
You definitely can foam roll your upper body and it is just as effective as lower body foam rolling at relieving sore muscles, knots, stress and strain. In fact, I personally am obsessed with upper body foam rolling. However, I have placed it as the muscles video in Level 4, because it requires a little extra mobility, flexibility and core strength than lower body foam rolling, so I wanted to prepare you for it.That said, sometimes I recommend upper body foam rolling for people who are new to the program , even though it's technically in Level 4. Upper body can be a game changer and many Level 1 members have had success with it. So, if you think this might be good for you, check out Level 4 video #2 and see what you think. As always, you can email me or post a message on the facebook page if you want to know more about whether upper body foam rolling is right for you.
-
Ok, so I think you need to back off rolling the backs of your legs. Perhaps even stop for now. Black and blue marks are never good.
Not feeling anything back there is an indication that your hamstrings are very weak. So, our goal is to get those hamstrings to wake up!
Have you tried video 3 (foot/ankle) or video 4 (hips/glutes) yet? Those videos will start to wake up those legs. Once we get the hamstrings to wake up, you will begin to feel something back there.
-
Depends on how severe your osteoporosis situation is. If you have severe osteoporosis, then too much pressure while foam rolling can be unsafe. I would first check with your doctor before starting a foam rolling practice. If your doctor gives you approval, I would begin using the tiger tail first rather than foam rolling on the floor. The tiger tail tool is much more gentle and you can control the pressure more easily.
Practice Routine: Workout Number 1
Get Moving Level 1: Workout #1
(Scroll down for modifications and FAQs)
Practice Routine: Workout Number 1
Quick Links:
abdominal bracing, toe sitting, foot sitting, ankle up-downs, ankle circles or return to Video 1: The Core and Video 3: The Foot & Ankle.
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please do not begin with the workout videos. Make sure you watch the instructional videos first, before progressing to the workouts.
Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
You can always incorporate modifications of these exercises into the workouts:
“I am noticing that I brace often throughout the day. When I walk down the hall I stand a little taller. I also find myself setting up the brace when I first get in my car. It definitely grows on you over time!”
Frequently Asked Questions
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Absolutely. The calendars are just recommendations, they are not set in stone. Rearrange as you see appropriate for your schedule.
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Great question. First, this is an awesome piece of knowledge for you to have about yourself. Next, what to do: I say skip it! Use that day to go back to one of the instructional videos that you love. Eventually, you will get stronger and the workouts will be possible. Keep at it, and you will get there!
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Absolutely. Use the modification option whenever you want! All the exercises get the same results, so pick the one that feels right for you.
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For all of my former exercise junkies, I will provide you with two tips:
Autoimmune Strong is designed to build in intensity over time. What you do in Level 1 is not the same as what you do in Level 6. If Level 1 feels easy and you have no flare-ups, then great! You can move on! But- I encourage you to really examine yourself- the ease of the exercise isn’t everything, it’s about how your body reacts to it. The best result is if you can do the exercise without exhaustion or flare-up. That’s when you know you can move up in the levels, when you have no exercise side effects.
Your brain is going to always want to push harder or go faster through this program than you should. Remind yourself- that intense kind of exercise didn’t work for you in the past. So, even though it’s hard, I ask you to trust the process here. These Autoimmune Strong exercises may feel too slow and easy, and that is your challenge- to relax into the pace of
Practice Routine: Workout Number 2
Get Moving Level 1: Workout #2
(Scroll down for modifications and FAQs)
Practice Routine: Workout Number 2
Quick Links:
abdominal bracing, hip flexor stretch, figure four stretch, glute bridge or return to Video 1: The Core & Video 4: The Hips & Glutes.
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please do not begin with the workout videos. Make sure you watch the instructional videos first, before progressing to the workouts.
Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
You can always use modifications of these movements during your exercise routines:
“I just did some ab bracing and it feels really good. My core does feel stronger each time I do these workouts. ”
Frequently Asked Questions
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Absolutely. The calendars are just recommendations, they are not set in stone. Rearrange as you see appropriate for your schedule.
-
Great question. First, this is an awesome piece of knowledge for you to have about yourself. Next, what to do: I say skip it! Use that day to go back to one of the instructional videos that you love. Eventually, you will get stronger and the workouts will be possible. Keep at it, and you will get there!
-
Absolutely. Use the modification option whenever you want! All the exercises get the same results, so pick the one that feels right for you.
-
For all of my former exercise junkies, I will provide you with two tips:
Autoimmune Strong is designed to build in intensity over time. What you do in Level 1 is not the same as what you do in Level 6. If Level 1 feels easy and you have no flare-ups, then great! You can move on! But- I encourage you to really examine yourself- the ease of the exercise isn’t everything, it’s about how your body reacts to it. The best result is if you can do the exercise without exhaustion or flare-up. That’s when you know you can move up in the levels, when you have no exercise side effects.
Your brain is going to always want to push harder or go faster through this program than you should. Remind yourself- that intense kind of exercise didn’t work for you in the past. So, even though it’s hard, I ask you to trust the process here. These Autoimmune Strong exercises may feel too slow and easy, and that is your challenge- to relax into the pace of
Practice Routine: Workout Number 3
Get Moving Level 1: Workout #3
(Scroll down for modifications and FAQs)
Practice Routine: Workout Number 3
Quick Links:
back and shoulder mobility on the foam roller, neck stretches, abdominal bracing, cat/cow, child’s pose, forward fold or return to Video 5: The Spine, Shoulder & Neck.
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please do not begin with the workout videos. Make sure you watch the instructional videos first, before progressing to the workouts.
Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
You can always use modifications of these movements during your exercise routines:
“Best decision I ever made for myself was joining this program.”
Frequently Asked Questions
-
-
Absolutely. The calendars are just recommendations, they are not set in stone. Rearrange as you see appropriate for your schedule.
-
Great question. First, this is an awesome piece of knowledge for you to have about yourself. Next, what to do: I say skip it! Use that day to go back to one of the instructional videos that you love. Eventually, you will get stronger and the workouts will be possible. Keep at it, and you will get there!
-
Absolutely. Use the modification option whenever you want! All the exercises get the same results, so pick the one that feels right for you.
-
For all of my former exercise junkies, I will provide you with two tips:
Autoimmune Strong is designed to build in intensity over time. What you do in Level 1 is not the same as what you do in Level 6. If Level 1 feels easy and you have no flare-ups, then great! You can move on! But- I encourage you to really examine yourself- the ease of the exercise isn’t everything, it’s about how your body reacts to it. The best result is if you can do the exercise without exhaustion or flare-up. That’s when you know you can move up in the levels, when you have no exercise side effects.
Your brain is going to always want to push harder or go faster through this program than you should. Remind yourself- that intense kind of exercise didn’t work for you in the past. So, even though it’s hard, I ask you to trust the process here. These Autoimmune Strong exercises may feel too slow and easy, and that is your challenge- to relax into the pace of