Unit 1: Setting the Foundation - Thrive€¦ · Class Physical Therapy lessons Lesson 1 Setting the...

Pacing

KAISER PERMANENTE SAN JOSE

LESSON 3

1

© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.

Program Overview

Class Physical Therapy lessons

Lesson 1 Setting the Foundation: Breathing and Posture

Lesson 2 Nerve Sensitivity

Lesson 3 Pacing

Lesson 4 Get Moving

Lesson 5 Neuroplasticity

Lesson 6 Brain’s Map of the Body

Lesson 7 Emotions and Balance

Lesson 8 Self Help Tools

2


Home Practice Review

How did your Movement

Plan go?

Choose 1 or 2 factors that decrease nerve

sensitivity and practice doing it. Write down

the result.

3


Skill Building ActivityWhat concept

did you share?

What did you learn from the

last lesson?How did

it go?

What question came up?

4


What does pacing mean?Planning for

activities

Learn how to work smarter,

not harder!

Practice

Developing baseline

for activity

5


Understanding pain and activityA

mo

un

t o

f ac

tivi

ty

Time

I overdid

it

6

”Flare up”

Pain alarm activation

Activity level


The “Excessive Rest” Cycle

AvoidActivity

Pain

PainActivity

Activity

7

Stiffness

Pain Stiffness


The “Excessive Rest” CycleA

mo

un

t o

f ac

tivi

ty

Time

8

”Flare up”


Activity level


The “Excessive Rest” CycleWhat are the problems with this approach?How do you feel?

Poor fitness, less

flexible

Not meeting

your goals

In pain

Frustrated

Tired

Depressed

9


The “Pushing Through It” CycleA

mo

un

t o

f ac

tivi

ty

Time

10

”Flare up”


Activity level


Activity Pattern Using PacingA

ctiv

ity

Leve

l

Activity level using pacing over time

0%

30%

60%

100%

11

”Flare up”


Activity level


Divide the task into smaller sectionsAssess the

situation and make a

plan

Schedule each

section for painting

Pacing Stories: Painting the Golden Gate Bridge

12


Pacing Takes Planning & Practice

Yardwork Vacuuming Washing Dishes

13

PACING STRATEGIES

• Activity Switching• Time Activity

14


Activity Switching

Seated at meeting Standing at meeting

15


Timed-Based Pacing

A painful but manageable

activity!

16


Timed-Based Pacing

Stretching

17


Timed-Based Pacing

Do whatyou enjoy!

18

MOVEMENT EXPERIENCE

19


Let’s Move Together!

20


Pacing with Mindful Movement

Yang Circle Hands Movement

Think and say:“I am at peace.”

21


Pacing with Mindful Movement

Double Hand Circle Movement

Think and say:“I am whole.”

Video of Movement

22


Reflection

What pacing strategy will you try?• Timed-Based Activity• Activity Switching

What’s your habit?• Excessive rest or• Pushing through it

23


Pacing Example

• This week I will walk (what) around the block (how much) with my dog

and/or friend Sally (with whom) at 10:30 a.m. (when) on Wednesday &

Friday (how often).

• My reward for accomplishing my goal will be: taking a relaxing bath.

• How confident am I that I can do this? (1 = not at all confident, 10 = very

confident):

Last week’s goal:

1 2 3 4 5 6 7 8 9 10

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Pacing Example

• This week I will walk (what) around the block for 15 minutes. (how

much) with my dog and/or friend Sally (with whom) at 10:30 a.m. I will

stretch for 5 minutes halfway through the walk (when) on Wednesday

and Friday (how often).

• My reward for accomplishing my goal will be: going to a movie.

• How confident am I that I can do this? (1 = not at all confident, 10 = very

confident):

This week’s goal with pacing:

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1 2 3 4 5 6 7 8 9 10


Tips for Success

Reflect and journal on how you felt after the activity

Write it down

Visualize success and celebrate!

Get a Pacing Partner

(or team)

Schedule it

26


Home Practice Review

Continue your movement practice• Aerobic• Mindful

Movement

Write down 1 activity you plan on pacing this week. • List day and time

of activity

Explain pacing to your loved

ones or friends

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Unit 1: Setting the Foundation - Thrive€¦ · Class Physical Therapy lessons Lesson 1 Setting the...

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