18 Ways to Add Flow to Any Lifestyle
In my previous articles, you were introduced to, what I believe, is the best brain and spinal motion training, followed by a guide to learn how to flow again, with the help of a properly-weighted flow rope. This article will give you some ideas about how anyone can incorporate Rope Flow into a busy lifestyle.
Many people that are exercising regularly may not feel that Rope Flow is worth the effort, but I believe they may be the ones that can benefit the most. Unfortunately, most sports and exercise today rarely engages the brain, spine, and both hands, in a balanced way.
Here are 18 ways that most people can incorporate at least 5 minutes of Rope Flow on a daily basis:
A way to gently wake up your spine & mind in the morning: A slow and easy flow with the rope can help revitalize your spine and your mind, preparing you for the ups and downs of the day ahead.
A way to take a break from too much sitting: Our modern lifestyle is literally making people chair-shaped. Rope Flow is a great way to rebalance this unhealthy posture. The Underhand Rope Flow patterns are best suited for this.
A way to mitigate the effect of excessive hours on a laptop, PC, or cell phone: We are not meant to be sitting bent over a device the whole day. The spine and the brain both crave motion and a short Rope Flow can be the perfect “movement snack” at any time of the day.
The Underhand Rope Flow patterns can also help to strengthen the neck and back muscles, to lessen the microtrauma of excessive time on a cell phone. A way to unwind after a long drive or flight: Our spines are designed to play a strong role in locomotion. This is no longer needed with modern travel. With cameras and sensors on modern cars, most people also barely have to move their heads anymore. Attempting to sleep on a plane can also be traumatic to the spine. A short flow with the rope can activate and energize the spine after this inactivity.
A way to make to make strength training more effective: Your muscles are dependent on a balanced spine, with optimal nerve supply, to function well. Improving spinal biomechanics before strength training will make the exercise more effective. In fact, many also use Rope Flow between sets of heavy lifting to keep the spine more mobile and engaged. According to Josh Hash from Strength Side, “another really efficient time to use the rope is between sets of strength work. This way I can alternate between stiffening my spine and then moving my spine through my core.”
Video: How Rope Flow Changed my Body (8 min, 16 sec) A way to warm up before any type of sporting competition, game, or practice: Most sports generally favour one arm and one side of the body. Rope Flow can prepare the whole body, the spine, and the mind for the physical and mental challenges of any sporting activity.
A way to prime your spinal column for walking or running: A short underhand figure 8 Rope Flow can prime your spinal engine to make walking or running feel more natural and efficient. This was recently demonstrated by the Aletheia Run Lab, showing improved running efficiency from 80% to 96% after a short Rope Flow.
A way to cool down after intensive training or sport: As a result of most sports favouring one side of the body and most exercises rarely requiring the hands to cross your midline, Rope Flow is an ideal way to recalibrate and balance the body and the mind.
A way to keep your body supple during your rest days from other training: We are meant to be physically active every day. However, too much exercise is also not healthy. Rope Flow is a great way to maintain mobility even during your rest days.
A way to help recover from other injuries that keep you from staying active: Al Kavadlo, a well-known bodyweight training expert, used Rope Flow to help him recover from a shoulder injury. This allowed him to heal faster and regain his strength quickly, without any complications from being less active.
After fracturing my collar bone in 2024, Rope Flow has also helped me to recover full use of my shoulder, and gratefully without any surgery, painkillers, or anti-inflammatory drugs. Read more: How Painkillers Create More Problems A way to help reprogram your nervous system and optimize your chiropractic care: The purpose of chiropractic is to improve spinal biomechanics, allowing the brain and body to communicate more effectively. Rope Flow also does this and can help the spinal column to create more balanced and fluid motion to further improve brain function.
A way to relieve stress and release trauma: Releasing the trauma of stressful experiences in life is vital for your mind and body to heal and move on. When you deal with these setbacks properly, they will make you stronger and more resilient. Rope Flow is a great way to release this stress in a productive way. The pace at which you flow is also up to you, depending on your mood and energy levels.
A way to feel more optimistic about life: Physical exercise is a proven way to help conquer depression. I believe that Rope Flow can also help, especially because of the way it engages the mind and helps people to effectively achieve a "flow state.”
A way to improve your digestion after a meal: The nervous system plays an important role in digestive flow. Movement is known to improve digestion, especially right after a meal. Like walking, Rope Flow can also be a gentle way to essentially massage the digestive organs, which also stimulates the vagus nerves.
A way to improve circulation: The gentle bounce that engages the feet and allows the rope to flow better, will strengthen the calf muscles over time and improve circulation, as a result. These muscles have been called the body’s second heart and play an essential role in pumping blood back up to the heart.
A way to improve creative thinking and imagination: One of the reasons that Rope Flow has such a profound effect on the brain is because your hands have to cross your midline. Remember, each hand is controlled by the opposite side of the brain. Crossing midline activities are an integral component of occupational therapy for kids to help with learning challenges. If your mind feels stuck or stagnant, try doing a short Rope Flow for a few minutes to balance and activate your mind.
A way to reconnect with the flow of nature: We are not meant to be in “boxes” all day, no matter how nice we make them. Rope Flow is enjoyed the most when you reconnect with the Sun, the Air, and the Earth. Just as nature flows, you are also meant to flow.
A way to unwind after a long day, even just before going to sleep: In a recent interview, a bodybuilder and Rope Flow coach named Nsima Inyang, discussed how he and his students feel less stiff in the morning after flowing for just a few minutes before bed. Personally, I have also noticed this benefit, along with noticeably improved sleep quality.
As you can see, there are many ways to add more flow to your life with the help of a flow rope. Do this on a regular basis and enjoy the benefits of adding more flow to your spine, your mind, and your whole body. When done correctly and regularly, everyone will experience the rewards. It’s simply the way our spines were created to move, and Rope Flow essentially helps restore the way our minds and spines yearn to function. While a lot of exercise these days can feel like a chore, Rope Flow adds a playful and fun element to life, making it even easier to add to a busy lifestyle.
by SJ NANA, DC, DrNana.co.za
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Please see my other articles related to this topic: