Massage & Movement - Releasing Stagnancy with Alice Sainsbury

by Henry Abrahams

Part 1: Massage Movement to Release Stagnancy from Our Body with MoveWell Ambassador Alice Sainsbury

“Nothing is softer or more flexible than water, yet nothing can resist it.” — Lao Tzu

As the new year begins, many of us feel the pressure to move more. Yet, at this time, our bodies are still moving cyclically in harmony with the winter season—a season of slow, feminine ‘yin’ energy, the element of water, of gentle rest, reflection, and slowing down. To move well requires us to listen deeply to what our bodies are telling us they need.

For those of us living with chronic conditions or impairments, this slowing down and "wintering" is all too familiar. Flare-ups, endless bed-bound days, pain, fatigue, and spasticity can leave us feeling too exhausted to contemplate movement. At the same time, flare-ups can lead to stagnancy in the body: reduced circulation, muscle stiffness, or fluid buildup. Over time, this can make physical discomfort linger, impacting our overall well-being and quality of life.

The very prospect of movement can feel overwhelming, but addressing stagnancy is vital for both body and mind. Movement—even in small, gentle doses—can help manage symptoms, prevent de-conditioning, and improve mental and emotional well-being. For me, the key has been to take a compassionate approach and start where I am, however small the step may feel.

To offer full transparency, I live with an incomplete spinal cord injury caused by a neurological condition called transverse myelitis. It affects my left side, causing nerve pain, spasms, spasticity, loss of sensation, and weakness. Most of the damage is around my thoracic area, which gets very tight. I also experience autonomic dysfunction, meaning I have to constantly manage fatigue and a long list of symptoms.

Because of these challenges, my movement practices usually take place on the mat, focusing on slower, considered movements that work with my body rather than against it. Here’s how I approach moving stagnancy through the body after a flare-up:

Why Massage Is Powerful for Chronic Conditions

Massage is one of the most effective ways to address stagnancy in the body, particularly after periods of prolonged rest or flare-ups. It works in several important ways:

  • Stimulating blood flow and lymphatic drainage: This helps reduce fluid buildup and supports the body’s natural detoxification process.

  • Reducing tension and easing stiff muscles: Massage helps release tight areas and encourages mobility without requiring excessive energy.

  • Rebuilding a sense of connection with your body: Chronic conditions can leave us feeling disconnected from our physical selves. Massage allows us to reestablish that connection in a gentle, nurturing way.

The beauty of massage is that it can be tailored to your energy levels and comfort, even on tough days. Whether using your hands or a tool like MoveWell’s Peanut Massage Ball, these small, mindful actions can have a significant impact on how you feel.

 

Step 1: Start with Breathwork

I begin by either lying down or sitting on a cork block to focus on my breath. Discovering hypopressive breathwork has been a game changer for me. Not only does it help manage spasticity and tightness in my chest, but it also massages the internal organs, particularly the diaphragm.

For anyone who’s spent a lot of time resting or struggling with pain, this gentle practice helps lift the organs back into their correct alignment and creates a sense of fluidity in the body. Breathwork is also a powerful first step for engaging the core and pelvic areas, which are often hard to activate after periods of stillness.

Step 2: Releasing Fascia and Spasticity with Tools

Once I’ve connected with my breath, I turn to gentle massage tools like the peanut roller. Starting with my feet, I work my way up through my legs, arms, and waist, releasing tension in the fascia and addressing spasticity. Focus on areas prone to tension, like the shoulders, neck, or lower back. Use light pressure, breathing deeply to support relaxation.

For those with limited energy or range of motion, tools like massage balls or rollers can make this process easier and more effective. Using the roller against the wall is a great way to target harder-to-reach areas like the intercostal muscles and neck.

These small, deliberate movements stimulate circulation, encourage lymphatic drainage, and help soften the body, making it easier to move into the next stage of gentle stretches and mobility exercises.

Step 3: Pairing Massage with Gentle Stretches

After loosening up, I transition to pairing massage with simple stretches to encourage flow through the body. Some examples include:

  • Ankle rolls to release tension in the lower legs.

  • Gentle spinal twists to promote thoracic mobility.

  • Cat-cow poses to improve spinal flexibility and engage the core.

These movements are slow and intentional, allowing the body to gently wake up and move out of stagnancy.

Step 4: Qi Gong Tapping and Shaking

One of my favorite ways to get blood flow and energy moving is through Qi Gong tapping and shaking. This ancient practice involves gently tapping along the body’s energy lines (or meridians) and shaking out tension, stimulating circulation, and encouraging the flow of chi. It’s a beautiful way to reconnect with your body in a rhythmic and meditative way.

Step 5: Rest and Reconnection

Finally, I take a moment of stillness to rest and reconnect with my body. This pause allows me to notice any changes—however small—in how I feel. It’s also a time to practice gratitude for the effort I’ve made, no matter how gentle or brief the session was.

Tips for Success

  • Be patient: Progress may be slow, but every small step helps.

  • Set a calming environment: Use soft lighting or soothing music to make the practice more enjoyable.

  • Be consistent: Even 5-10 minutes a day can make a difference over time.

Closing Thoughts
Massage and gentle movement practices aren’t just about relieving physical symptoms—they’re about rebuilding a sense of trust and connection with your body. For those of us navigating life with chronic conditions, this connection is often disrupted. Small steps, like the ones I’ve outlined above, help bridge the gap, allowing us to feel more at ease in our own skin.

In part two of this series, we’ll explore additional techniques to increase mobility and slowly begin strengthening to support our well-being. Remember: the key is to start where you are and to approach your body with kindness and patience.

Alice 
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