since i started talking about calisthenics and the kind of exercise i do as a spoonie with a lot of chronic pain and bone/joint problems ive gotten a couple questions so i thought it might be helpful to make a post kind of outlining some basics that really helped me get started but that i think often get really overlooked when ppl first start thinking of "working out" and the preconceived notions of what abled society tells us that looks like
so for me its all about engaging ur muscles. this is huge because a lot of us, myself included, arent actually very used to actively engaging our muscles during rest. and what i mean by engaging is literally just having the muscle be active without being clenched up. the more u use a muscle, the more active it learns to be, even when sitting, lying down, or resting. it learns to stay engaged and stay doing its job which is holding ur bones together and ur body in the correct position. but if u arent engaging ur muscles consistently, they get used to being overly relaxed and lose strength and form and then struggle when u want to go and use them. this is often combined with poor posture and a huge problem for those of us whose bones and joints dont like to stay where they are and need extra support, as overly relaxed muscles have a more difficult time maintaining proper form and shape. this also makes everything from traditional exercise to just moving around doing daily tasks much more difficult and dangerous, as its way easier for bad form and posture to cause us injury or pain
but engaging ur muscles is actually a very easy and simple thing, it requires no equipment or special moves and can be done sitting, lying down, or standing up. u can do ur whole body all at once or break it up into different parts throughout the day. there's also variations to make it easier in places as u progress
easiest first step i found to get urself used to this is something called progressive muscle relaxation. which is literally just starting at the top of ur body and tensing and then relaxing each muscle group for a few seconds as u work ur way down. it's usually paired with meditation but u dont have to. i usually do it to music cause i find guided meditations boring. a lot of people like to do it either in the morning or right before bed, as it can often help relieve tension and stress and make it easier to fall asleep. there are basic guides like this one
when ur first starting if u want a little extra help identifying what and where ur muscles are so u know ur tensing the right ones in the right ways. once uve done those enough that things are easy, u can break it down even further and isolate more specific muscles and add those in as well. charts like these
where u look up specific muscle groups (in thise case shoulder/upper body muscle groups) can help u visualize exactly where ur muscles are, what directions they go in and what they're connected to, which can help u in understanding how to move and control them
understanding the muscles in ur body and having good control over each area can help so much more than u think when it comes to everyday things. slow, deliberate movement is really the key to that and once u get used to each muscle group and have identified which ones u want to work on, u can isolate those groups and start doing basic calisthenics.
a great resource for that is a channel like hybrid calisthenics which i really like for learning new exercises with lots of options for variations and low impact. his exercises almost always require no equipment, very little impact, and focus on control and stability which are much more beneficial and friendly for spoonies, chronically ill, and disabled people
but even if u dont want to or cant progress farther, simply engaging those muscles for a few minutes a days every day on its own will still help a lot and can make a big difference for some people
37 notes
·
View notes
Hello! I'd like to request "There's an 80% chance of this working out" from List 5 with Mahiru and Mikoto! Horoscope Girl and Tarot Boy...what will they do...
Ooh this one was so fun, thank you!! It was really neat learning about tarot :0 (It'll take a bit longer, but I got carried away with the idea and also started writing something of Mikoto doing a reading for Fuuta hehe). It always makes me sad that Mahiru doesn’t trust Mikoto at first, so it was really fun to picture them bonding over things like this during T1! I never thought of them having that in common and my mind has been opened to this duo asdfsdfds
“Alright, I’m going to need you to manifest your energy as hard as you can.”
Mahiru squeezed her eyes shut. Her face scrunched up in concentration. She let out a little hum of effort as she poured all her emotions into the card deck under her fingertips.
“Uh… maybe not that hard, Mappi.”
She looked up with a giggle. “Right, right! I’m just so curious!” Well, she was curious about how a tarot reading itself would go, not about what it would tell her. Mahiru was fairly confident of her upcoming verdict, and the cards would only confirm it. So far only one prisoner had been named guilty, and everyone could see he was just a bully. Mahiru was nothing like him. She would be forgiven. She just knew it.
Mikoto started shuffling the cards. “Are you ready?”
“Oh, yes!”
To be honest, she’d had her suspicions about Mikoto for a while. His smile was too perfect at all hours of the day. (Even someone as cheery as her knew a smile like that couldn’t be consistently real.) She’d seen enough cheaters who chatted as easily as he could with everyone here. His nicknaming habit was a cute one, but she was keeping her eye on how informally he acted with little basis for friendship. She knew for sure he was a dangerous flirt when he’d grabbed her palm to read her fortune, launching into talk of life and love lines. However, none of that meant he was lying about his tarot expertise -- so who was she to refuse his offer to read her cards?
Her eyes glimmered as she watched Mikoto lay out three cards before her. Though he used the same theatrics he had for the others, she was just as entranced. It was just so magical, she thought.
Mikoto circled his palms over the cards. “We’re going to begin by looking at the past and present to get a bit of perspective before we move on to what your future will hold, alright?” He’d already explained that the cards couldn’t read one’s future as much as they offered self-awareness. He said it was all about being in tune with oneself, and the world. She was sure someone like him was already perfectly aligned within himself, but she could admit her heart carried her away at times…
Mahiru held her breath as he flipped the first card. She studied his face for any trace of negativity. Seeing her worry, he slipped back into his usual smile. “For the past, we have the Reversed Page of Cups,” he said. “This suit deals with emotions and intuition.”
Mahiru nodded, excited at the accuracy. Her past certainly had its share of intense feelings.
“This card in particular may mean emotional insecurity, or immaturity. It could also point to an avoidance of reality, something that’s not being faced head-on.”
She nodded, with a little less excitement this time.
“It also represents a specific person who influences you.” His face lit up, recalling Mahiru’s favorite topic. “Pages can represent a companion! Is there a romantic someone in your life who may have been causing some emotional insecurity?”
Picking up on the way her face paled, he said quickly, “or maybe not! They could be a messenger, or a childlike figure, or…” He reached for the next card. “Moving on, uh, to the present. Ah! This is a really good sign.”
She perked up.
“Here’s Justice. It’s fairly self-explanatory, representing the consequences that follow your actions. It’s about cause and effect, and accountability. It means things are happening according to karma, which is natural.”
He turned over the last card. “And finally, when looking to the future, we’ve got the Two of Swords. Swords deal with the mind -- conflict and communication. That’s… interesting.”
Mahiru’s eyes grew round. “What’s interesting?” She slid the card closer to herself, studying the picture. A blindfolded woman with two swords. There was water, and the moon. Was that bad? Was the woman unhappy? She was all alone. What did that mean?
“Don’t worry,” Mikoto soothed. “It just means you’ll make a big choice. Well, actually, it means you’ll get stuck, so you need to make a choice. I just thought it was funny, we’re here wondering about Es’ decision, but it turns out you’re the one who needs to make a decision.”
“Ah,” she breathed a sigh of relief.
“Now we can look at the big picture. It seems like some of your past problems may have come from emotional issues, so you’ll want to keep an eye on your emotions going forward.” Mahiru shifted. “The fact that we pulled Justice should reassure you about being here. I’ve heard some of the others complain that they don’t belong here, or it’s all a mistake, but this card is showing you that it’s just cause and effect. The events of your life are running their natural course.”
It was true, even she had been unhappy that her actions were being labeled that of a murderer. After all, those were an entirely different breed of people, right? Someone like Fuuta, who was guilty. People like her and Mikoto could never raise a hand to another. It was good to know, then, that this was all meant to be.
“And going forward, you’re gonna want to make sure you’re being decisive. Face your problems head-on, and communicate. If you can do that, things will be alright.” He folded his hands on the table, finished his reading.
Mahiru thought for a moment. A smile crept onto her face, growing larger and brighter by the second. She clasped her hands together. “That’s wonderful! Thank you so much for doing this. It’s told me everything I need to know.”
“Yeah?” He picked the cards up, shuffling them back into the deck. She pulled a slip of paper from her pocket, pointing to some lines scribbled down.
“Yes. I’ve been jotting down some birthdays, see? I’ve had to make a few guesses until I get more information, but if Es is either a Scorpio or a Virgo… as a Capricorn myself… we’re very compatible, look! Capricorns have excellent communication with both of those signs, and you said that’s what I’ll need to get through this tough decision.” She turned the paper over to reveal more notes. “On top of that, my extraction is scheduled right before my birthday, during Capricorn’s governing period. At that time, things will be aligned more in my favor.”
Mikoto’s eyebrows raised at her notes, impressed. “Wow! You have this all worked out, huh? If that’s the case, you seem very prepared to have a successful interrogation.”
She steepled her fingers. “I’d say there’s an 80% chance of this working out!”
“Definitely!”
He returned her beaming smile. Things would be perfect. Nothing to worry about.
29 notes
·
View notes