General Movement Lessons for Everyone.
Please watch the introductory video by clicking on the Video tab. It will clue you in on how to go about the audio lessons.
Begin with the 'Scanning Your Contact' lesson from 'Granny Gets A New Knee . . .' below. You will be able to sense the changes which come about through your movement practice by comparing your scan at the beginning, with your scan after the lesson. After several repetitions of the scanning lesson, you can move on to the other lessons. After you have done a lesson once, you can begin to do small sections of the lesson, with scan before and after, as time permits.
Begin with the 'Scanning Your Contact' lesson from 'Granny Gets A New Knee . . .' below. You will be able to sense the changes which come about through your movement practice by comparing your scan at the beginning, with your scan after the lesson. After several repetitions of the scanning lesson, you can move on to the other lessons. After you have done a lesson once, you can begin to do small sections of the lesson, with scan before and after, as time permits.
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Impacting how you sit, and walk, reducing tension in thighs, freeing up hips and low back. Start with a scan, before bending knees up to begin this lesson.
15 mins total. * This lesson facilitates powering of the arms from the pelvis and central torso. Before power, comes connection. Sensing how the shoulder girdle moves in relation to the opposite hip, how to balance the movement from each end of this diagonal which forms the basis of our walking.
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* A progression of the common 'cat/cow', this lesson adds a lengthening component that brings the human functioning back in - we orient to gravity with our spine vertical when sitting and standing, which cats and cows seldom do. Add exhaling as you lengthening towards your feet, and inhaling as you lengthen in the direction of your head. Then reverse this order, and sense the difference.
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* Our torso is an asymmetrical cylinder, with muscles criss-crossing at different angles. This lesson requires slow, smooth activation of these muscles in ways that are used in many every day activities.
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* This lesson supports movement of the whole spine, rather than neck and head movement on top of spine. Start by standing on one leg, see how long and how smoothly you can balance, then stand on the other, and sense the differences. Use this to evaluate improvements as you go through the lesson.
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* Please start with the 'Scan' found below, then follow the instructions, pausing the audio for a longer rest when needed. If you only have time for part of the lesson, do that, and return to it later.
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* Hand on Roller is a gentle lesson clarifying how the turning of the pelvis and spine move through the arm, in order to reduce effort in the shoulder, arm, wrist and hand. As with all lessons, start slowly, breathe, notice differences, practice rather than repeat. This audio is for the Right arm, but reverse the instructions to practice with the Left as well. If you are experiencing pain, or a frozen shoulder, practice on the non-affected side several times a day, for 5 -10 minutes, over the period of a week. Once you can detect differences in your weight-shift, smoothness of movement, level of effort, begin, slowly, on the affected side, doing far less than you think you can. Look for ways to reduce effort.
*Painting with the Soles of the Feet is a beauty, an instant student favorite. It is simple and elegant, using large muscles around the pelvis to soften the ribs and improve spinal connection and support for the head. I have broken the lesson into Scan, Part 1, and Part 2 so that you can use whatever you have time for. Better to do 5 minutes than nothing at all! Feel free to start and stop as needed.
*Soft Hand is a quick easy lesson for anyone who sits at a desk or in front of a screen. Allow the movement to begin to turn your head and spine towards the arm you are bringing back. Add in Breathing in as you turn, out as you return. Then reverse this order to detect the differences in the movements.
*Lifting Legs with Pelvis connects the use of your belly muscles through your legs for improved co-ordination and ease.
*Lifting Legs with Pelvis connects the use of your belly muscles through your legs for improved co-ordination and ease.
Lesson on a chair for YMCA members attending Sciatic Nerve Pain workshop 4/15
This lesson can help shift the dynamic of tightened low back muscles anchoring the sciatic nerve, leading to pulling and over stretching of the nerve as the legs are moved in walking and other daily activities. In this lesson, you will learn how attending to differences in movement sensations can bring about; improvement in sitting comfort, greater ease in getting up from a chair, and freedom of movement in walking.
Practice each Part a few times before moving on to the next one. Make small movements, slowly, and stop if any movement increases pain. Think the movement through a few times, then try again, smaller and slower. Be patient and gentle. Don't be afraid to progress slowly.
Practice each Part a few times before moving on to the next one. Make small movements, slowly, and stop if any movement increases pain. Think the movement through a few times, then try again, smaller and slower. Be patient and gentle. Don't be afraid to progress slowly.
Movement Lessons from 'Granny Gets A New Knee and a whole lot more.'
These lessons are to be used in conjunction with the book. 'Before You Start,' on page 78 outlines how to get the most from the lessons. As with any movement practice, begin slowly, rest whenever needed, and walk around afterwards to sense how the learning is integrated into everything you do.
Practice the movements on both sides - your legs coordinate with each other through the pelvis and spine, to your head. Even if you only have 5 minutes, practice a small segment from one of the lessons.
Practice the movements on both sides - your legs coordinate with each other through the pelvis and spine, to your head. Even if you only have 5 minutes, practice a small segment from one of the lessons.
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