Im Stealing These 9 ScienceBacked Health Tips From My Wellness Retreat—and You Totally Should Too

Im Stealing These 9 ScienceBacked Health Tips From My Wellness Retreat—and You Totally Should Too

Can't escape to a luxury wellness resort? No problem, these are the most useful pearls of wisdom from Sensei's Porcupine Creek Retreat.

Medium is by far the hardest for this exercise enthusiast. At one point I started moaning as I landed on the carpet. It seems that when I turned 45, my exercise routine stopped looking so great, the eating habits that had worked well for 30 years didn't work, and my ability to perform during the work week declined. Krake showed. But, as the poet Dylan Thomas wrote, I am "angry, angry".

Then, two years ago, I joined the wellness team at Sensei Lana'i, a luxury wellness retreat co-founded by biomedical research pioneer David Agus MD and Silicon Valley mogul Larry Ellison. At Sensei, assessments are done with the latest technology and all advice is backed by the latest and most reliable science. This appeals to the health journalist in me. I ended up taking notes, turning many of the tips into new habits, and sharing top tips for much-needed health recovery with Real Simple .

Alas, wellness is a journey, not a destination. In January 2023, I encountered a new set of problems and decided to visit Sensei's new location, Sensei Porcupine Creek in Palm Springs, CA to correct them.

Did I need help this time? Mobility and flexibility: Why does someone grind, twist and cry all the time? Joy and Trust: Drips were so common every day at 4:30pm that my kids started joking, "Did mommy put him to bed?" And finally, rest and relaxation: I am a champion of sleep, and lately this business of staring at the ceiling is not working.

But the biggest problem was my angry state of mind as I considered a new career path and dealt with my changing relationship with my college seniors. I wanted to embrace this new phase of my life, not to forget opportunities or miss out on memories because my mind was filled with worries and obligations.

“You seem to want to open up physically and mentally,” said my lead guide, Trevor Tellin, who summed up the whole mess in one perfect sentence during our first session. He checked my functional status, took my blood pressure and measured my body mass. (Sensei's machines can detect differences in posture or limb length, tell me if one leg has more muscle than the other, and see how my weight, fat and fluid stats stack up to my last visit – interesting stuff).

Trevor and I set my goal – the primary theme – and literally everything I experience over the next three days is connected to that goal.

Here's exactly what I learned from Sensei Porcupine Creek, what I took with me and how easy it was to do: science-based tips and healthy habits, new ways of thinking and ways to tackle the challenges of my everyday life. . And I hope you win something too.

Targeting what is up or down resolves muscle pain and stiffness.

The next morning, Trevor emailed my assessment and goals to the entire staff, so fitness instructor and physical therapist, Nick Russo, PT, DPT, CSCS, was on hand to maximize our time together. The goal: to improve my mobility, especially by treating chronic back pain and mild shoulder pain. At Sensei they don't offer quick fixes, they help you understand why , so Nick starts with an explanation.

I have to think that the spine has four parts: two of them for movement and two for stability.

  1. The lower back (lumbar spine) wants to be stable.

  2. The upper central spine (the thoracic spine, which extends from below the ribs to the shoulders) is meant to be mobile.

  3. The shoulder blades must be stable.

  4. The neck (cervical column) should be twisted and mobile.

If the displaced parts are not moved well, sufficiently or correctly, the surrounding parts will compensate to pick up the slack. Pain is caused.

My back hurts? These are my strong mid back muscles, my strong hips and my tight hamstrings. As for the shoulder pain, after ruling out a rotator cuff injury, Nick noted that my shoulder muscles were compensating for my mobile chest area and my stiff, stiff neck.

So he gave me this custom two-part mobility routine…

First release the tension in the tissues to rest.

The first was a two to three minute foam roller for my mid back, quadriceps and glutes. Stretching, or even strength training, is much more effective if you break the tension in the soft tissues. This means putting pressure on the fascia, the loose covering of connective tissue that surrounds every structure in your body, which reflexively tightens.

Exercise physiologists have found that foam rolling, combined with dynamic stretching, reduces muscle stiffness and increases range of motion. Don't hold back, Nick added. Stop where it's soft, lean forward uncomfortably and take a deep breath.

Expand actively.

This was followed by 22 minutes of flexibility and mobility. My active and functional stretching routine included modified kettlebells, heel-back squats, removing the lower back from the equation and isolating any mid-back movement. I followed that up with open book twists and some crunches and hip flexions.

I've learned that the most effective way to become more flexible - and stay that way - is to create movements that facilitate you organically. I no longer force myself to do 60 seconds of downward dog or toe lunges. By naturally and smoothly stretching in and out, according to research, muscles move safely and purposefully to new places, easily training the body to do so even when we're not thinking about it. Active mobility uses the neurological principles of movement, retraining the muscles to fully relax.

: 3 gentle stretches for back and neck pain from all the hours you sit (and stress)

Revive with playful movement.

After my afternoon sports recovery massage, Kalio Gonzalez, master massage therapist, personal trainer and integrative health coach, suggests 60 seconds of monkey arms—a simple arm movement exercise—whenever I need a boost. He said this would calm the previously mentioned areas of tension. Research also shows that this fluid twisting of the spine and swinging of the arms moves blood up and to the head and energy down the spine. 16:00 New energy movement confirmed.

Try meditation, you won't regret it.

On the second day, Trevor attached a small sensor to my earlobe and took me through Mindset 1:1, perhaps the most useful session of my residency with biomarkers. This is why I returned to Sensei to work on spiritual achievement. Reading an article explaining why meditation is beneficial is one thing, but seeing my EKG after guided imagery and breath work with Trevor erases any doubt about the physical benefits of meditation. The effect of deliberate breathing and thinking on our heart and nervous system is denied.

Three small burners

The simplest meditation technique – and the one I use the most – is called the three little waves, which form the breath. Trevor told me to breathe, no matter how deep or long the breath. Then focus on matching the next two breaths exactly to the first breath in depth and breathing cadence. If I needed an image, I would have to imagine looking at three identical ocean waves. The electrocardiogram then shows three equal, equal points (the space between the spikes reflects the time between the heartbeats).

Cardiac respiration

Then we do a few minutes of heart breathing, which Trevor says comes out of our heads and into our bodies. It means my breath comes into my nose; Imagine this breath entering my chest and heart space; And watch his soul in the world. The EKG showed that my heart rate was changing again, this time with more space between the peaks.

A moment of appreciation

Finally, he talked me through a moment of appreciation. I had to think of someone I had good feelings for. I have to visualize them clearly: their looks, their smells, their smiles, their movements. And I have to look for the emotions that arise to feel gratitude, appreciation or strong love. Does it read in the nervous system? A hockey stick all the way.

This mental exercise is like the flexibility exercise above, but for the brain. Like physical exercise, repetition builds habits and skills. The more often you practice this type of breathing meditation, the easier and faster you will be able to call upon them when you need them, such as before reacting to a tense moment, refocusing between meetings or quickly falling asleep before concentrating intensely. spiritual work

Trevor and I decided to think of this meditation routine as a pre-show snack. Change the lifestyle!

Walk with all your senses.

The next morning I woke up for my 30 minute sensory walking meditation with the birds, with Sensei's gracious and certified meditation teacher Per Erez. Before we start walking on the golf course, he offers this quick explanation: Sitting meditation affects our inhibitions (giving us the ability to tune in to signals from our internal organs, whether it increases our heart rate, tightens our muscles, or tightens our bowels ). ) Multisensory walking meditation draws out our external perceptions (smells, temperatures, sounds, visual cues, etc.) that we also receive from outside. Being aware of interception and extraception opens our minds to new ways.

Prati made me walk beside her slowly, my eyes closed. Pay attention to the feel of my feet in my shoes, he said, the dust moving with and on my body, the wind or the sun on my skin. Then listen: the sound of the water in the stream or the scenes they set up and notice how each one makes me feel. Do I smell and can I taste this morning's coffee? And now, open your eyes. Can I really see the different textures of the mountains and grass? How do light and shadow play?

I realized something about my daily walk. I'm used to seeing color and shape and always temperature, but light and shade, not so much. My husband is a professional photographer and specializes in black and white photography. I thought there was a good time: this is how Steve should see the world .

Pay attention to the small details of the daily routine.

At Sensei, that means seeing the perfect geometry of the chef's appetizer plate, smelling the pure almond tea before I drink, and smelling the bamboo clashing together, one of my favorite sounds in the world. "See, you should know," Trevor told me. "And to be aware, you have to be aware." Bring this curiosity home and see how much?

Understand what makes you physically, cognitively and emotionally strong.

At the end of my stay, Trevor and I went back to add the big stuff. “Think of your days as a NASCAR race,” he said. "The only way to go full speed the rest of the time is short and effective passing."

It reminds me of my purpose, which is to open my mind and heart to the innovations and changes that come into my life. And he praised me for the things I had already decided: more hiking dates with friends, a commitment to meditation, even signing up for an improv class to stretch some new creative muscles.

Synchronize with the Sun.

On my last morning I took a final walk to the 15th hole to watch the sunrise. Our circadian rhythm (our body's natural and unique sleep-wake cycle) synchronizes with the sun. I have heard that sunsets make us reflect and analyze ourselves; When the sun rises, we are responsible and careful. As the desert warms up, I wanted to celebrate my new beginning for a while. ஆமை கிற்றை சித்தை, ஶிஷிராஜா ஜாச்சார் ஸாச்சிர், I noticed another remarkable thing: அம் ஶுர் நாயு நாயை க்குக்கு சால்கை

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Read the original article in Real Simple.

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