Functional Range Conditioning (FRC)
I started yoga in 2014 to address long-lasting muscle pain and stiffness in my body. I was diagnosed with scoliosis in 6th grade, but military doctors said it wasn't serious enough for treatment and didn't offer any advice. I recall this as another example of my childhood experience with neglect.
Over time, I have made progress but managing my relationship with physical tension will be a lifelong journey. Especially in seasons with high stress.
I have worked with many specialists and in 2020, I worked with a Functional Range Conditioning (FRC) Coach to develop more targeted movements I could include in my daily movement practice.
Here are some examples of FRC exercises that focus on the mind-body connection and improve proprioception:
Controlled Articular Rotations (CARs): These involve moving a joint through its full range of motion with focused attention. For example, shoulder CARs are where I would slowly rotate my extended arm in a full circle, paying attention to every aspect of the movement.
Pelvic floor engagement: These exercises focus on engaging and releasing the pelvic floor while breathing deeply. This helps improve body awareness and control.
Isometric neck exercises: The neck training we practiced, included flexion, extension, and side-to-side movements, enhances proprioception in the cervical spine area.
Thoracic spine mobility work: The spiral movements and T-spine exercises we did improve awareness and control of my upper back.
Breathing exercises: The diaphragmatic breathing techniques we practiced, focused on filling my belly and pelvic floor, enhancing a mind-body connection.
Hamstring and pelvic engagement: The exercises where I engaged my hamstrings while focusing on pelvic movement improve lower body proprioception.
End-range isometric holds: Holding positions at the end of your range of motion for specific joints, like in a deep squat or overhead arm position.
Segmental cat-cow: Moving through the cat-cow yoga pose one vertebra at a time, focusing on isolating movement in each segment of the spine.
90/90 hip rotations: Sitting in a 90/90 position and rotating my hips while maintaining awareness of my pelvis and leg positions.
Finger and toe articulations: Slowly moving each finger or toe individually, focusing on the sensations and control of these small joints.
These exercises all emphasize conscious control, mindful movement, and increased awareness of my body's position and movement in space, which are key aspects of improving proprioception and strengthening the mind-body connection.
If you choose to explore this medium. FRC is beneficial for several reasons:
Improved mobility: FRC techniques help increase your range of motion and joint control, allowing for better overall movement.
Enhanced body awareness: The exercises focus on conscious control of your muscles and joints, improving your proprioception and body awareness.
Injury prevention: By strengthening the tissues around your joints and improving their function, FRC can help reduce the risk of injuries.
Better posture and alignment: The exercises in FRC often emphasize proper alignment and engagement of core muscles, which can lead to improved posture.
Increased strength and stability: FRC incorporates isometric exercises that build strength throughout your full range of motion, enhancing joint stability.
Mind-body connection: The focus on breathing and controlled movements in FRC helps strengthen the connection between your mind and body.
Versatility: FRC principles can be applied to various forms of movement and exercise, making it beneficial for athletes, dancers, and everyday individuals alike.
In our private sessions, my coach and I explored many of these benefits through breathing exercises, pelvic floor engagement, thoracic spine mobility, and neck training. These practices contribute to overall body awareness, improved movement quality, and potential self-healing through mindful movement.
I recall elements of our training sessions often to give my joints the opportunity to train and play.
I encourage you to research FRC if you are living with chronic pain and stiffness in your joints. Find someone near you to study with. Your mind-body connection will deepen because of it.
