2a Prep 3 - The Stabilizer
A Strategic Exercise that helps improve the balance between mobility and stability throughout the feet, ankles, knees, and pelvis, promoting confident and well-organized movement.
Preparing for Practice
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Locate a stable surface at approximately waist height, such as a kitchen counter, windowsill, balcony railing, or wall.
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Allow enough room to move comfortably.
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Position your screen so you can easily follow the instructor.
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Move together with the instructor and stay within comfortable ranges.
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Follow the movement, breathing, and visual cues throughout the practice.
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If an exercise increases pain or discomfort, reduce the movement, modify it, or temporarily skip it.
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If this Strategic Exercise doesn't feel suitable for you today, ask Nua from this page to help you find a more appropriate one.
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The goal is to finish your practice feeling more comfortable than when you started.
What is a Strategic Exercise?
A Strategic Exercise is a movement selected to help you quickly find more comfortable, confident, and organized movement in a particular situation.
Unlike your Daily Sequence, a Strategic Exercise is not intended to become your main practice. Instead, it provides timely, targeted support during your daily activities while your Daily Sequence continues to improve your overall movement.
What Makes an Exercise a Strategic Exercise?
A Strategic Exercise is a movement that has been found and tested to provide immediate improvements in movement comfort and range of motion after one well-performed repetition.
This makes it an ideal tool for efficient, targeted movement management throughout your day without interrupting your normal activities.
1. Daily Sequence
Your Daily Sequence is the first pillar of ODIAMA training.
Practicing your approximately 10-minute Daily Sequence each day gradually improves movement quality, confidence, coordination, and overall function through comfortable, progressive practice.
2. Strategic Exercise
Your Strategic Exercise is the second pillar of ODIAMA training.
Use your Strategic Exercise whenever additional movement support is helpful.
A Small Amount Can Make a Big Difference.
Unlike your Daily Sequence, a Strategic Exercise is designed to be used as a quick movement tool throughout your day.
Often, just one comfortable repetition is enough to improve movement and reduce discomfort. If needed, repeat it once or twice more, but more is not necessarily better.
This makes Strategic Exercises easy to use whenever you need them, without interrupting your daily activities.
Examples include:
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Before an aggravating activity
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After an aggravating activity
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During the day if symptoms increase
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Before bed
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Whenever you'd like to move more comfortably
As your movement improves, you should gradually rely on your Strategic Exercise less often.
Why Both Matter
Neither pillar works as well on its own.
The Daily Sequence creates gradual, long-term improvement, while the Strategic Exercise helps you continue moving comfortably throughout the day.
Together, they help break the cycle of pain and movement limitation by making comfortable movement possible today while building better movement for tomorrow.
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Identify the movement or activity that feels uncomfortable.
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Ask Nua to recommend the most appropriate Strategic Exercise based on how you feel.
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Test before: Perform the movement or activity that feels uncomfortable and notice both the movement quality and the intensity of the discomfort.
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Perform one comfortable repetition while following the tutorial video above.
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Avoid painful positions or movements while performing the exercise.
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Retest the same movement or activity.
Even a small improvement is an excellent result because you can now use that Strategic Exercise whenever you need it.
As your movement improves, and as you perform the Strategic Exercise more accurately, you should gradually need it less often.
One of the simplest ways to measure progress is to compare how you feel before and after practice.
Ask yourself:
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How comfortable was my movement before I practiced?
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How comfortable is it now?
The goal is to finish your practice feeling more comfortable than when you started.
Over time, you may notice that you:
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Move more comfortably.
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Need your Strategic Exercise less often.
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Return to activities with greater confidence.
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Feel ready to progress to the next Daily Sequence.
If anything has changed, Talk to Nua.
Whether you've improved, your symptoms have changed, or you'd like a different Strategic Exercise or Daily Sequence, sharing your experience helps Nua provide more personalized guidance and increasingly meaningful progress reviews over time.