Research Aim:

Does engaging in short-duration, low-intensity 3D movement sessions influence self-reported physical and emotional states in midlife women?

Study Format:

Qualitative interviews (N = 23)

Participants: Women aged 37 to 66

Training format: Self-directed 3D «movement snacks» lasting 5–10 minutes per day, practiced at home.

Key Benefits Reported:

• Increased postural awareness and upright alignment
• Perceived gains in daily energy and mood stability
• Subjective improvements in digestion, flexibility, and recovery
• Development of body—mind connection through brief routines

Integrated short movement practices into everyday routines such as morning bathroom rituals, cooking, grocery shopping, and other daily activities, making active living a natural part of life.

Research Aim:

What psychological, physical, and sensory-motor benefits are associated with short-format 3D training across a diverse sample of adult women?

Study Format:

Cross-sectional online survey (N = 330), conducted internationally.

Participant Profile:

The survey included women from over 50 countries, with a mean age of 50.2 years (ranging from 35 to 82). The majority were married, had children, and were employed in either the private or public sector. A substantial proportion (82%) held a higher education degree. Most participants reported having between 30 and 60 minutes per day for personal care or movement. During the observation period, 88% practiced the 3D method regularly, and 74% engaged in training at least three times per week.

Reported Benefits

Physical Domain:

• 77% reported improvements in posture, mobility, or coordination
• 55% observed reductions in women’s health—related symptoms

Emotional and Cognitive Effects:

• 71% experienced increased emotional stability
• 64% noted enhanced focus and mental clarity
• 59% felt more motivated to maintain regular movement practice

Sensorimotor Awareness:

• 68% reported increased connection to bodily signals
• 62% became more mindful of daily movements and posture

The MAS Protocol Pilot

Research Aim:

Can a self-evaluation protocol combined with guided 3D movement improve awareness of proprioception, postural alignment, and movement symmetry?

Study Format:

Single-case design using a structured pre/post evaluation battery.

Participant L: 48 years old, regularly practiced the 3D method for over a year. Active lifestyle, no reported health limitations.

Intervention:

A one-week personalized program using 3D movement practices designed specifically by Zarina del Mar for Participant L. In addition to the daily movement sessions, the participant completed a series of complementary activities including video-recorded motor tests, somatic self-screening, and body mapping exercises. All movement sessions were analyzed using Kinovea software and evaluated by two independent experts.

Key Observations:

• Enhanced perception of postural asymmetries and segmental control
• Greater clarity of internal body map and spatial orientation
• Improved performance in single-leg balance and coordination tasks
• Enhanced body awareness and a more coherent body schema