Spring: Moving Out of the Quiet Season
Moving with Confidence
Living in San Diego, we don’t exactly have a "harsh" winter, but we definitely have a quiet season. We’ve spent the last few months nesting a little more. We’ve gazed at earlier sunsets, we’ve nourished our bodies with more soups and comfort foods, and maybe chose more often to snuggle in and watch a movie rather than going outdoors.
As we move towards spring and the sun begins to stay out longer, that natural urge to get back out there is returning. But if you’re navigating chronic pain or noticing your body is more sensitive now that you're over 40, it’s common to feel hesitant. It is hard to get excited about moving when you're worried about overdoing it or feeling unsure about what is actually safe for your body.
However, I want to ease your mind. We don’t want to push through the pain, but we don’t want to stop moving either. Instead, we want to meet your body exactly where it is today and show your nervous system it’s safe to move again. Consistent, gentle movement is what naturally lubricates our joints; it’s the best way to ease that stiffness felt when we’ve been less active for a while.
This month we are going to focus on taking that grounded feeling we gained through the winter and slowly build on it. Think of spring as a chance to let your body wake up at its own pace.
First Steps: A Few Small Ways to Ease Forward
The 5-Minute Somatic Check-In: Instead of jumping back in full-force with a 60-minute workout, start with 5-minutes of somatic inquiry. Lie on your back and simply notice where your body meets the floor. Slowly turn your head from side to side. Can you find a range of motion that feels like nourishment rather than effort?
Shift from Rest to Active Recovery: Instead of lying on the couch, try a gentle restorative yoga pose, such as “Reclined Butterfly” (scientifically known as Supta Baddha Konasana).
Lie down on your back. Bend your knees and bring the soles of your feet together. Slowly let your knees fall open to the sides. Your legs will form a diamond shape. If your knees feel like they are "hanging" in space, place a firm pillow under each thigh. It’s a great pose for opening the hips and tells your nervous system that you are safe and supported.
Building Functional Strength: Once your nervous system feels safe enough to let its guard down, we can start building the support system your body needs to enjoy an active life. Functional strength training isn’t about aesthetics; although that’s a positive side effect, it’s about real life. It’s about having the leg strength to get up from the ground with ease, the grip strength to open a stuck jar, and the core stability to spend an afternoon in the garden without a backache the next morning. It is the foundation for long-term mobility and longevity.
Taking it one mindful step at a time is how we build a foundation that lasts.
Speaking of moving... join my monthly Spring Community Hike!
Every 4th Sunday of spring, we explore the trails in North County San Diego together. It’s a way to get the body moving, meet your community, and find a little peace on the trails.
Upcoming Hikes:
Sunday, March 22nd: Anne’s Descent Trail, San Elijo Hills
Sunday, April 26th: The Way Up Trail, Elfin Forest
Sunday, May 24th: Lakeview Trail, San Elijo Hills
Ready to move with more confidence?
I offer a Free 30-Minute Consultation to discuss your specific goals and see how a somatic approach can support your path to pain-free movement.
Integrated Movement Assessment: We’ll combine a deep conversation about your history with a physical assessment to identify your unique tension patterns and map out a path toward lasting ease.
Tina van Hamersveld, C-IAYT, is a Yoga Therapist in San Elijo Hills specializing in chronic pain relief and longevity. Through somatic movement and functional strength, she helps clients over 40 move through the world with ease and rediscover the joy of an active life.
