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Apr 08, 2022

3 Moves to Incorporate During an Autoimmune Flare Up

Autoimmune symptom flare-ups can happen when our nervous system feels overwhelmed. Gentle movement can help you feel at ease and decrease chronic pain and systemic inflammation. Here are three movements to incorporate during an autoimmune flare-up.

Deep Breathing

Yes, breathing counts as movement! Lay on your back and pull your knees into your chest. Take a deep breath in and feel your rib cage expand and press against your legs. Take 8-10 deep breaths. For even more decompression, add in your favorite Gravity Blanket!

Daniela Spear deep breathing while doing a knee hug on her yoga mat

Spinal Movement

Moving your spine helps to stimulate your cerebrospinal and lymph fluid to clear out brain fog and inflammation. Start standing and slowly tuck your chin and begin to roll your shoulders forward. Make sure to keep the neck and shoulders relaxed. Continue rolling forward one vertebra at a time. At the bottom, allow yourself to hang for a moment. Gentle push your knees and hip forward to roll back up slowly. Repeat 2-3 times.

Daniela Spear doing a Standing Spinal Wave with legs shoulder width apart and palms outstretched facing forward

Rotational Movement

Believe it or not, your organs need mobility too. This helps them to function optimally and even absorb nutrients more efficiently. Lay on the floor (or bed) in a big ‘X’ position. Reach your right arm over to your left side and feel the long stretch down the right side of your body. Take 5 deep breaths. Repeat on the other side.

Remember to always be gentle and an active participant in your own autoimmune healing journey. For more ways to incorporate movement for overall autoimmune health, connect with me @daniela.spear.

Daniela Spear doing a Davinci Stretch laying on a yoga mat on the floor

Meet Daniela Serna 

Daniela Spear - standing arms folded and smiling toward the camera

Hi, I’m Daniela, Autoimmune Movement Coach and personal trainer. I believe autoimmune disease originates from a deeper source than physical symptoms alone – the thoughts and beliefs we hold about ourselves play a significant role in the manifestation of autoimmune disease. I help you identify the emotions you are holding onto and implement movement to release them and reduce chronic pain and inflammation.


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