3 Essential Cues to Cement Your Regular Practice
Recently I’ve been working with my trainer on some techniques for creating more stability in the front of my body to help relieve some back pain I was experiencing, particularly when doing a lot of upper body isolations in dance (yes, trainers need trainers too!) The exercises I am working with ideally need to be done 2-3 times per day, so I needed to find a way to fit them in with all the other bits of movement I do - and remember to do them!!
Even though I teach these techniques to my clients all the time, it is always a work in progress for me to implement them for myself and so I have revisited one of the key factors in forming a new habit - creating a cue for the habit - so that when the cue is performed, the behaviour you want to do follows automatically after it.
Following on from this video from a couple of weeks ago, how to fit your practice into a busy schedule, I wanted to share with you my 3 favourite cues to begin my movement practice habit.
Morning practice: My cue is to take my morning shower - this one might feel a little counterintuitive to shower first, though for me it works really well as I feel more awake and ready to go. If you prefer to shower after your movement practice, then try giving your face a scrub and splash with cold water for an energising kickstart.
Evening / after-work practice: I recommend creating a cue that happens as soon as possible when you finish work to avoid your brain putting up any resistance to you doing the practice (see this post for more!) I like to unroll my mat as soon as I close my computer for the day, signifying the transition from work to “me-time”. If you are going out to work, it could be “keys down, leggings on” - have them in an obvious place so you see them as soon as you come in. Although your brain might give you that resistance, particularly if you’ve had a busy day, just remember you will feel so much better for doing it!
To squeeze in short practices throughout the day: If you are working from home, putting the kettle on can be a fantastic cue for a short sequence! It’s a great time to fit in a Muscle Energy Technique, a quick spine mobility sequence or even a few Bridges or Squats! If you are going out to work - you might need to be a little more creative - most METs can easily be done on the bus or train - so the cue would be sitting at your seat the moment you get on - or at your desk - set a reminder on your phone as your cue or also your coffee break. Get your colleagues doing them with you if they ask what you are up to!
Bonus tip 1: Sticky notes in prominent places work wonders!
Bonus tip 2: Plan plan plan! Take 5 minutes to check your schedule for the week ahead and put your practice slots in your calendar. Treat them with the same importance as a work meeting or a date with a loved one.