Have You Tried This Low-Risk Gentle Movement?

Gentle movement can mean the difference between not moving at all and being able to gradually build a sustainable exercise plan. This post provides a gentle movement series to help you get started. This gentle movement series can even be done in a seated position. If you are struggling to implement an exercise plan the first step is gentle movement. Always consult your healthcare practitioner before beginning a new exercise routine.

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Exercise can be challenging for those with Mast Cell Activation Syndrome (MCAS) due to inflammation of the joints and muscles, pain, discomfort, fluctuations in blood pressure and heart rate, nausea, and many other possible symptoms. Some MCAS patients have exercise intolerance, and they may react to the heat of being outside, exertion itself, sweating, being in the sun, or a combination of these things. It can be especially hard to maintain an exercise practice — knowing that it may make you feel better in the long run — when it hurts so bad to even get off the couch.

What is MCAS?

“Mast cell activation syndrome (MCAS) is a serious, chronic health condition that affects all organ systems. It increases the risk of anaphylaxis, which can be fatal. Complications of MCAS can include organ damage. It is often disabling. It is often found alongside other conditions such as Ehlers Danlos Syndrome and POTS. It is not well known among medical providers. It is difficult to test for. Treatment revolves around blocking mast cell mediators with things like antihistamines and mast cell stabilizers. Most people are not able to manage their diseases simply by avoiding triggers. Most people need medication, and often, a lot of it. Most people have symptoms every day and sometimes experience bad mast cell attacks and anaphylaxis. MCAS is in no way a mild or minor health issue. It should not be minimized and neither should the experiences of the people living with it.” – Mast Attack

Gentle movement and MCAS

There are no “shoulds” with MCAS, and the most important part of considering a movement practice with MCAS is to give yourself the space to move at your own pace. Movement can be both part of the problem (causing MCAS symptoms) and part of the solution (helping your body to rid itself of excess toxins and feel better).

If you are too ill to exercise you can suffer the effects of having stagnant energy. Moving your body actually pumps lymph and other body fluids so that edema is relieved, and new blood flow reaches areas that have been inactive.

Movement can affect your mental health by raising endorphin levels, the natural chemicals in your body that make you feel good.

My gentle movement series for MCAS

With all of this in mind, I developed this gentle series of movements from elements of dance, Yoga Vinyasana, Spacial Dynamics©, Qigong, and many other disciplines. They came together for me during a time when I wasn’t able to walk more than a few hundred feet without pain, heart palpitations, and severe discomfort.

It is meant to give you a starting place, no matter how debilitating your current symptoms are. You will receive benefit from these movements even from doing them mentally in your mind’s eye, without moving your muscles.

Each of the Sacred Self-Healing Movements can be done from either a standing or a sitting position, with slight modifications. If standing, you begin with legs about hip-width apart, and knees slightly bent. If done in a sitting position, make sure you are seated evenly on your sit bones with your shoulders facing forward.

If you are interested in learning more, my book Sacred Self-Healing Workbook features in-depth descriptions of the movements with diagrams. The images that accompany each description show only the torso of the body, so you can visualize doing the movements from either standing or seated.

You will begin each Movement by standing (or sitting) with your feet or sit bones pressing firmly but gently into the ground (or your sitting surface). I will call this starting from a solid foundation.

Do you know your typical symptom progression?

One of the keys to understanding the level of your bucket is knowing your symptom progression. It is helpful to keep track of the symptoms you are having and to evaluate whether they are escalating. Symptom escalation means that the level of your bucket is rising.

Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.

Get my free ebook, symptom log, and meal plan!

Want a tool to keep track of your symptoms easily? Sign up for my newsletter and you will receive my free 50-page ebook of lower-histamine, grain-free, sugar-free recipes, my free symptom log, and a free two-week meal plan!

Check with your provider first

If you have a health condition be sure to connect with your healthcare practitioner before beginning a new movement routine. These Movements are designed to be gentle, but you know your body’s limitations best. Start slow and stop if anything causes pain.

Cultivate that “being on vacation” feeling

The most important aspect of these Movements is that while you are doing them you want to cultivate a feeling of being “on vacation.” You want the Movements to feel good! As you begin each Movement, call to mind the delicious feeling of being on vacation, of being at ease, sensing the kiss of the sun on your skin, feeling joyful, and slowing down. Hold in your consciousness a sense of gratitude for the good things you appreciate in your life, such as food and shelter, abundant resources, plentiful energy, and bountiful creativity.

This YouTube video demonstrates the movements in succession. Feel free to pause the video and do the movements slowly and mindfully until each one feels complete.

What do you think?

I’d love your feedback on the gentle movements presented in this post! Please comment below!