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Archive for movement

Jul
08

Kids Stuff For Adults

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Healthy adults can do kids stuff to remind our muscles how comfortable they can feel once again and again.

Pandiculation is kids stuff

Kids StuffMost of us began to pandiculate in the 7th week of our life. If we’re a healthy adult, we continue this very natural act to reset our muscles and movement system. This gives us comfortable movement.

If not, we can remind our nervous system of its former ability and bring it back to consciousness. This ability reminds us of our feelings of well-being.

The kids stuff we used to do fortunately has been systematized as somatics exercises which are gentle, easy reminders to self-adjust our muscles back to the comfort zone.

Kids stuff reboots our movement software

The systematic somatics exercises allows us to explore our internal terrain in novel ways which fosters the development of our brain’s motor cortex as well as re-eliciting our capacity in our sensory cortex to sense ourself at finer levels.

For instance, the simple act of breathing can be opened up merely by pandiculating ourself to improved health.

This type of kids stuff is relevant at all ages… and this type of kids stuff reboots our movement software towards better breathing and more comfort in our movement system.

Stiffness or stiff movements are learned over a lifetime and are replicated as a habit. Can we dissolve what seems like chronic or acute stiffness… you betcha we can. Remind ourself of the former kids stuff we used to do and we can feel the stiffness let go in our back, shoulders, and neck for example.

A healthy vertebrate animal moves with ease, grace, suppleness and in harmony since its movement system is coordinated and not bound up, down, sideways or held twisted.

Can we free ourself back to more harmonious states? Could some simple easy kids stuff be the ticket?

Paying attention to our internal state while we are moving allows us to recalibrate. Our body knows the way back to reset ourself to comfortable states. It’s simply a matter of kids stuff when you get right down to it.

In our earlier kids stuff moments we were highly engaged in a learning matter. Now, we can rekindle this relationship of movement, let go of it artfully, then we remember how we re-navigate our internal terrain towards ease in moving around.

Sometimes we can experience a flash from the past, we can bump into past difficulties and yet smooth things out. In any case, we are re-establishing a finer way to move and self-adjust our entire movement system.

The quality of a movement rather than the strength or force of a movement is what sets us free. The precision in which we can be aware of our internal arrangements is a path to greater ease and freeing up our muscles to regain mobility while restoring natural flexibility.

When we reacquaint ourself with the method or process of natural reorganization, we might keep doing this kids stuff for the rest of our comfortable life.

Kids Stuff Class for Adults

When we’re injured it might feel as if we’re beginning from scratch to move around. All the bracing, holding on and tensing may seem normal yet when we let go of our holding patterns more quickly, we reboot as we did as children.

You can join me for an online kids stuff somatics exercise class. All you have to do is listen and follow along to remind yourself of how easy, simple movements can unlock tight, stiff, holding patterns. The brain will take care of it in seconds.

You’ll get to free up the back, shoulders, neck and hips in our one hour+ kids stuff class where you can join us live or get the replay.

Apr
29

Exercises for Rotator Cuff

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Rotator Cuff - Exercises for Rotator CuffPains in the shoulder, stiffness, weakness and even pain while sleeping on the side can be lessened with a simple set of exercises for rotator cuff. Over time, the situation can become chronic or if you’ve had surgery, it may be necessary to keep the shoulder functional.

The rotator cuff area allows us to both internally and externally rotate our shoulders while also letting us move the shoulder away, out and up to the side.

A Different Set of Exercises for Rotator Cuff

Normally both stretching and strengthening exercises are recommended by doctors, and orthopedists. Physical therapists will have you follow this protocol.

They may want you stretch after doing a reach up the wall or have you strengthen in between the shoulders. While the idea is good, we can go about it in a more intelligent fashion and manner so that the muscles lose their restriction and regain their function.

Instead of the heresy of stretching, we can pandiculate the tight, restrictive areas so those areas regain both both function and remain limber.

Somatics exercises for rotator cuff, on the other hand, use the process of pandiculation to regain mobility and give us back our function so that we can comfortably move the shoulder area back and forth and up and out to the side in this case.

A Diversity of Exercises for Rotator Cuff

With a number of stretches and strengthening exercises for rotator cuff, you learn to hold things for a period of time or do numbers of repetitions.

With somatics, we target the brain’s motor cortex. It can reset the muscles so they “remember” their function. This higher level of intelligence doesn’t require the physical strain that most people endure, instead we use our awareness of the quality of the movement. We can sense the connections we use when we move our shoulders about. This gives us a better range.

Exercises target muscles where intelligent movement takes care of the movement system which includes more muscles since we are of one piece. One integrated movement system, rather than the parts, which allows for greater cohesion and more effortless movement in general.

This gentler yet highly intelligent approach, gives us the ability to create more options to move despite the very ones we’ve guarded against or haven’t done on account of the binds holding things together.

Exercises for Rotator Cuff Class

A diversity of movement lets the brain thrive too. By going cortical, the brain creates more cells, it releases chemicals of relaxation, and we restore and recover naturally rather than forcing, straining or pushing our way through it.

“Being” with our movement system is another tack or way to move more comfortably about. To be free and regain our strength is simple.

You can join us in this week’s somatics class: Diversify Your Movement Portfolio – Exercises for Rotator Cuff. You may join us either online, by phone or get the replay.

In the little over an hour class, you’ll learn a number of different ways and movement patterns to experience how simple somatics is and yet how much power you can have.

The diversity found in the exercises for rotator cuff class will give you plenty of intelligent ammo to keep the shoulders and more, happy for life.

Learning to get out of physical pain is easy once you have the somatics know-how. Mastering the art of moving well takes time since we have to develop our ability to do so although our brain can quickly make changes in our movement system.  For instance, recovery can happen quite quickly when your nervous system can turn the switch “on” to relaxation.

A difficult somatics move

Somatics BookIn the book Somatics, by Thomas Hanna, there is a very interesting movement to release the hips, legs, knees, ankles, back and as far up as the neck.

The pattern is one of inversion and eversion of the ankles and how that relates to the knees, hips and back.

While this pattern may take some time to learn or readjust the movement system.  The practice and effort is worthwhile to improve walking and recover quickly from the mishaps in life.

Like all things such as fine wine, time spent mastering movement is necessary.  However,you can simply imagine particular movement sequences and reap tremendous benefits.

When I first learned this particular somatics exercise, I was in agonizing knee pain. This remarkable pattern caused great consternation on my part. It felt as if my leg or knee was going to break.

Treating this movement as exercise was a sure fire way for me not to break through learning how to simply move instead of trying and pushing with all my efforts in vain and pain.

Why did I make a somatics move so hard?

Coming from the exercise world of pushing, straining, going to exhaustion and breaking myself down, built in a pattern of doing things from the types of physical activities I had been trained in.

To change the habit of movement required I had to tone it down, way down. My muscles were locked-up although I could compensate around that. When the knee gave, this was the beginning of a new chapter and suprise, one where I had to put Humpty-Dumpty back together again by rewiring the nervous system since I had reached an end.

When we brace, it doesn’t take much to fire off a painful signal. Learning how to de-tune an amplified pain response gets our attention.  You can begin to revitalize the movement system rather than push against the wall of pain you may face.

In time as I explored this movement, I came to love it once my brain un-locked the pathways so the body could move easily and understand the many ways we can hurt or better our self.

“An exercise in and of itself cannot hurt us.”

It’s how we unconsciously or habitually move or try to accomplish things with our body which feeds back its signal of pleasure or pain.  The richness and variety for which we have many verbal descriptions for.

Somatics Blow Off Class

This week I am teaching an online class where you can get join me live or get the replay of the somatics movement many people blow off.

Why do I know this? My very own clients tell me that they’ve shirked it or found it hard to do by looking in the book, so this is why I recorded a version of it and you can learn by listening and following along.

When we apply the simple somatics system with a helpful guide and we’re interested in learning, success happens and the knees, hips, back and neck simply ache less.  Recovery is minutes away.  Feeling great is simply a matter of retuning your movement system.

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    Differentiated movement patterns provide a key to unlock yourself from whatever repetitive, compensated motions, exercises or the lack thereof you no longer engage in.

    Since no two people have the same structure, let alone movement patterns, history of injuries, etc. we find ourselves subject to the very movement habits we’ve learned and continue to practice.

    Without changing those patterns, you can just run yourself into the ground. Running or lifting more, doesn’t do anything to increase the intelligence of your movement. Challenging the diversity in your movement changes the nature of how well you can articulate your joints or move your spine.

    Diversify

    Somatic Exercises work with your brain since your brain thrives on novelty. It’s in this novelty that we approach this system of movement with differentiation or diversification of your movement portfolio.

    If you think of movement as a system, your brain needs different stimulus until it finally integrates the work or explorations of your movement into a more cohesive movement system.

    Somatics moves into the specificity of your motor-sensory system so that you’re able to re-program your capacity and potential to move as effectively as you can.

    At some point, you have to create and plan your movements, then you practice until they get stored as learned patterns… so you no longer have to think about it.

    Think About this… if we stop playing in this natural realm of evolving our movement patterns, are we bringing the entropy and decline within ourselves at a greater rate? I don’t know but as children no one had to tell us to move. As adults, we are a nation of overweight, couch potatoes ever limiting our movements to a desk, office, room, automobile, sitting in front of a television set for hours at a time.

    Your brain is getting wasted in terms of its capacity to grow via the motor-sensory system. You are putting the brakes on your own evolutionary process in terms of the revolutions of your joints, the movement of your muscles, and the usefulness of your bones.

    How are you going to improve your movement portfolio?

    You can’t get there by sitting there nor can you improve by repeating the same patterns over and over. OK, you could visualize movements or do them incredibly subtlety in the manner of many somatic traditions which focus on sensory awareness.

    Each time you have to closely pay attention to your movements with awareness you are engaging the process of voluntary movement which is rather complex, though we may think we move in isolating ways, I beg to differ.

    Look at how these muscles are grouped as a system.

    Human Movement System

    This system and the overlapping systems need to used, refreshed, and rested appropriately for long term health. Injuries, the same posturing day in and day out continue to further your decline and decreases the value of your movement portfolio.

    You can just keep moving the way you always have or you can pay attention to your movements with a keener awareness which affords you a glimpse into the many different ways you can manipulate yourself. If you don’t, your brain will just check out and leave the possibilities in the dust bin once again, leading to an eroding value in your movement’s funds.

    Creating and recreating new neural pathways leads your brain towards health, vibrancy and it’s need to continue to learn. You’ve got 600 muscles which require their use.

    Next Step

    Can you do it on your own? Yes, if you’re paying attention as you once did as a child by sensing your movements and being delighted by merely lifting your head off of the floor. It’s a shame and a sham that many adults can no longer even lie on their bellies comfortably for any length of time and just engage the cranium by lifting and lowering it comfortably a few times.

    I often hear of the aches and complaints of why I can’t do this or that. After all, lying is nearly the same as standing in its relationship to Gravity. So if you go back to the well, that is on the floor and go back to the natural process, your brain will re-wire, re-adapt itself and you can continue your evolutionary process of well-being… who knows, you may even increase the value of your movement portfolio… otherwise you can remain sedentary, desk-bound, home bound, injury ridden and add to your own decay.

    Evolve, Evolve, Evolve otherwise decay

    However you can utilize your brain in a conscious differentiated manner so you can move unconsciously with patterns your brain is perfecting and changing…

    There’s an obvious choice though many have abdicated at this level of self-care since the models around us seem to indicate we can’t do it for ourselves.

    If you diversify your movement portfolio, can you imagine the wealth and vitality you can live with? Somatics, which uses a brain process in which you play with differentiated movement patterns, may be just the thing Fido and other healthy vertebrate animals do every day.

    Move Well.

    Somatics Exercises Class 59