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.

Conclusion:

Brief, daily 3D sessions were perceived as a feasible way to enhance self-regulation, posture, and body awareness without requiring significant time or equipment.

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

Conclusion:

Findings suggest that regular engagement with 3D practices is associated with multidimensional benefits across physical, emotional, and perceptual domains, particularly among midlife women.

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

Conclusion:

This study supports the hypothesis that 3D movement practice, combined with self-education and self-evaluation tools, can enhance proprioception, sensorimotor precision, and postural awareness.