Lawrence9Gold
REGIMEN FOR SACRO-ILIAC (ILIOSACRAL) JOINT PAIN / PELVIC DISTRESS
via Tumblr ift.tt/1oUhpXv
PLEASE READ THIS ENTIRE ENTRY THROUGH AT LEAST ONCE.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
S-I joint pain teaches compulsory lessons in patience,
persistence, and diligence, as you do what it takes
to recover your comfort and freedom of movement.
Be patient — methodical — gentle with yourself.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
CONTENTS
* How to Use This Program/Preparation
* What to Expect
* Units of the Regimen
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This regimen consists of a series of somatic education exercises done in a specific order. Each exercise title (below) is followed by a link either to a freely-available YouTube video or to a purchase-page for the program containing the exercise. You can purchase either physical media or electronic download.
For downloads, you must use either Firefox or Internet Explorer.
To play downloaded files, you must use a player enabled to play MP4 and MP3 video — RealPlayer, Quicktime, or Microsoft Media Player, all freely available on-line.
You don’t do all the exercises in one sweep (which is why I divide the instructional into units of practice); you do them in units, as described, below.
Each exercise sets changes in motion that progress for some time after practice. Some release you so you can change; some initiate normalization of function; some integrate the changes that have occurred; and some flush up existing problems so you can deal with them by cycling through the regimen.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
As in a cake recipe, no one ingredient constitutes the entire recipe, and there are steps of preparation. A somatic education exercise may be viewed as an ingredient and the regimen is a recipe.
Gentle Spine Waves, given first in the regimen, is such an ingredient and a step of preparation. Do not expect it to relieve your symptoms by itself (although it works for simple back pain); it’s necessary preparation that addresses an element of the pain pattern: back tension.
This regimen came from solving my own problem. I had deep “gluteal” pain (which wasn’t gluteal pain, but referred nerve pain), sciatica-like pain in my right calf, deep waist pain and the other symptoms I describe in my entry on S-I Joint Pain / Pelvic Distress Syndrome.
I started with Gentle Spine Waves — done with respect for my own tolerance. Certain other movement patterns were key and exist in the regimen. The gist of it is to remove forces that simultaneously compress and twist the sacrum in the pelvis or twist the ilium (side-hip bone) in relation to the sacrum. Hence, the regimen’s extensive nature.
The regimen is good, it works, and it’s improving as I continue to develop it.
When I’m satisfied that it’s sufficiently optimized for my taste, I will publish it as a paid program. For now, significant portions of it are freely available.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PLEASE VIEW THIS VIDEO:ift.tt/1kRK2DS
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I recommend this sequence for people who have groin pain that has persisted despite therapy for tight psoas muscles, for testicular pain, vulvar pain, deep pain in the pelvis, deep pain at the waist in back, and pain, numbness, or “lightning like” shooting/burning pain at the side or front of the thighs — symptoms I note in the write-up.
Each exercise produces specific effects, obvious after sufficient repetition and movement-learning, usually one or two practice sessions; you continue with practice until you’ve gotten the full result.. If you don’t feel changes that quickly, either you don’t particularly need that exercise or you were doing it differently than as described in the instructions. People often think they’re doing one thing, while they’re actually doing something different.
The exercises combine like the pieces of a jigsaw puzzle to produce the result. Don’t expect relief from any particular symptom from one exercise until you’ve discovered what changes that exercise produces; you’re dealing with a larger pattern that you must deconstruct and then reconstruct into a healthy pattern. However, you should feel changes in movement and balance from the beginning.
Here’s the regimen:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PREPARATION:
How to do somatic exercises well.http://ift.tt/SE1QGL
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
These tutorial videos are advance-notice, pre-publication versions that I’m making available to people in need. Please bear with any aesthetic or technical quality issues until I get the final versions into shape.
SELF-ASSESSMENT
Self-assessment is not optional. It’s required in order to know on which side to do which exercise. You assess yourself each time you do a practice session, and, if you are really meticulous, before and after each exercise.
If you can’t confidently assess yourself, get a therapist to teach you how and to confirm your accuracy; if you feel worse after practice, change sides.
Precede practice of UNIT 1 Spine Waves by Determining Sacral Position.Determining Sacral Position (self-assessment)
Determine which way (left or right/forward-backward) your sacrum is turned to determine which way to do the movements: Start with Leg Forward on the deeper side.Determining the Easier Direction of TwistingUNITS of PRACTICE
1. “Unit 1” (seven cycles, or so)
2. “Unit 1” + “Unit 2”
(subject to personal coaching recommendations)
3. “Unit 1” + “Unit 3”
In YouTube tutorials, read the Description section before proceeding.
Exercises not given in YouTube tutorials are available for purchase as part of a program available by clicking the adjacent link.UNIT 1 | Unlocking the Situation
From those preparatory exercises, expect relaxation and lengthening of the spine and of the whole side worked, feelable as you lie in repose after practice.
Follow the basic guideline: 7 cycles through this unit until you cease to get the improvement stated FOR THAT EXERCISE. Then, move on.A. Gentle Spine Waves
FREE: ift.tt/1kRK2U8
B. Sidelying Sacral Correction
FREE: ift.tt/SE1QGP
Video shows 3 repetitions. When you know the movement without guidance:
Leg forward on the deeper side. (5x)
Leg backward on the deeper side (5x)
Leg forward on the deeper side (5x)
C. Gentle Spine Waves (repeat)UNIT 2 | Normalizing Movement
Do one section (A, B, C, D, E, or F) in any ONE practice session.
Do the sections in sequence and do the number of practice sessions indicated for each section before moving to the next. Cycle through the sections.
If a movement is painful to do or produces an adverse effect (i.e., you’re not ready for it), switch to the next section of movements; you will return to the troublesome movements later, when you are more fit for them.SECTION A | two (2) practice sessionsA.1 - Walking into the Floor (from Free Your Psoas) | do the deeper side
PURCHASE: ift.tt/1kRK52r
A.2 - Lazy 8s (from Free Yourself from Back Pain) | do the shallower side
PURCHASE: ift.tt/1f4wp02
SECTION B | two (2) practice sessionsINSTRUCTIONS: Deeper side up, first, both movements, then shallower side up, both movements.B.1 - Nose in the Hole
FREE: ift.tt/1kRK2Uc
B.2 - Cat Stretch Lesson 5, sidelying
FREE: ift.tt/1kRK52s
SECTION C | two (2) practice sessions
C - The Twist that Untwists (from Get Free from that Back Pain)
PURCHASE: ift.tt/1f4wp02
SECTION D | one (1) practice session
IMPORTANT: Assess your condition before each practice session; start on the correct side. Do the seated assessment procedure shown in video. When you do, visually observe, as well as feel, which leg is easier to move forward and backward. Generally, whichever side of the sacrum was deeper, that leg and hip are more difficult to move backward. To go only by feel may give you inaccurate information, so assess visually, as well as by feel.D.1 - Reciprocity (Reciprocal Movements of the Pelvis and Shoulders)
The Reciprocity movements stir things up.
INSTRUCTIONS:
STARTING POSITION: Lying on the DEEPER side (MORE DIFFICULT to move that hip BACKWARD).
FREE:
sidelying | ift.tt/SE1QGZ
sitting | ift.tt/1kRK52u (same as self-assessment
Pay full attention to the sensations during movement. After doing the movement a few times, you may notice that it gets “sticky” when you reach a certain position. If you locate such a “sticky” or more painful place, move to the center of the “stickiness” and slowly relax. Begin the movement anew from that position and, EACH TIME, look for the first “sticky” or more painful place you encounter and relax in that position.D.2 - The Wheels of Synchrony (coordinating the pelvic and shoulder girdles)
FREE: ift.tt/1kRK52w
SECTION E | two (2) practice sessionsE.1 - Straight and Bent Leg Integation
INTRODUCTION:
FREE: ift.tt/1kRK52y
INSTRUCTION:
FREE: See clickable link at end of the INTRODUCTION video (bookmark/”favorite” the link).
E.2 - Three-Way Sidelying Integration (from Free Your Psoas)SECTION F | two (2) practice sessionsF.1 - 4-Way Walking Integration (from Free Your Psoas)F.2 - Freeing and Coordinating the Jaws (advanced jaw movements 1-5)
FREE: ift.tt/SE1OyH
After some cumulative/lasting improvement, or when your sacrum seems close to centered or changes position frequently, do the UNIT 3 Centering moves instead of UNIT 2.UNIT 3 | The Centering Moves
You may notice at some point that it becomes difficult to determine which side of the sacrum is deeper or which side moves more easily. This is not the result of lack of skill in self-assessment, but of changes of sacral position. (If you lack the skill to do self-assessment, see your chiropractor or other practitioner and work with him/her to develop that skill until you two agree consistently.)DO BOTH:
Centering the Sacrum
FREE: ift.tt/1kRK5iO
The Dog Stretch (from Get Free from that Back Pain)
PURCHASE: ift.tt/1f4wp02
AFTER EVERY UNIT 2 or UNIT 3 PRACTICE SESSION1. Gentle Spine Waves (5 minutes)2. Side Sway Balancing (one minute)
FREE: ift.tt/1kRK2Ug
3. Freeing Hamstrings, Standing Position (three minutes)
FREE: ift.tt/1kRK5iS
4. a 10-20 minute walk to integrate the changes
Most practice sessions take about 1/2 hour; some take longer. You may divide practice sessions into two (morning and evening) practice sessions daily.
Once you have been through all Units, you begin this regimen in sequence from the beginning and cycle through the Units until the trouble is entirely gone and you have superior functional freedom.
At that point, do all of Free Your Psoas from the beginning, following the standard practice guidelines. Then, do all of Get Free from That Back Pain from the beginning.
If you get stuck, don’t worry. You get 15 minutes free consultation for each program you purchase. Ongoing coaching or consultation (paid, with a satisfaction guarantee) is available. Please visit ift.tt/1kRK2Uk to schedule.
Lawrence Gold
The Institute for Somatic Study and Development
32 Herrada Road
Santa Fe, NM 87508
505 699-8284
You can end your own pain, and more.
Practice somatic education exercises.
You’ll soon feel, “Wow!
Look what I can do now!”
Twitter: @somatic_healing
Facebook (forthcoming)
Blog:
Full-Spectrum Somatics | ift.tt/1kRK5iU
YouTube channel: Lawrence9Gold | ift.tt/KE9yg7
Do it for yourself - ift.tt/1ejluPm
via Blogger ift.tt/SE1QXx
REGIMEN FOR SACRO-ILIAC (ILIOSACRAL) JOINT PAIN / PELVIC DISTRESS
via Tumblr ift.tt/1oUhpXv
PLEASE READ THIS ENTIRE ENTRY THROUGH AT LEAST ONCE.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
S-I joint pain teaches compulsory lessons in patience,
persistence, and diligence, as you do what it takes
to recover your comfort and freedom of movement.
Be patient — methodical — gentle with yourself.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
CONTENTS
* How to Use This Program/Preparation
* What to Expect
* Units of the Regimen
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This regimen consists of a series of somatic education exercises done in a specific order. Each exercise title (below) is followed by a link either to a freely-available YouTube video or to a purchase-page for the program containing the exercise. You can purchase either physical media or electronic download.
For downloads, you must use either Firefox or Internet Explorer.
To play downloaded files, you must use a player enabled to play MP4 and MP3 video — RealPlayer, Quicktime, or Microsoft Media Player, all freely available on-line.
You don’t do all the exercises in one sweep (which is why I divide the instructional into units of practice); you do them in units, as described, below.
Each exercise sets changes in motion that progress for some time after practice. Some release you so you can change; some initiate normalization of function; some integrate the changes that have occurred; and some flush up existing problems so you can deal with them by cycling through the regimen.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
As in a cake recipe, no one ingredient constitutes the entire recipe, and there are steps of preparation. A somatic education exercise may be viewed as an ingredient and the regimen is a recipe.
Gentle Spine Waves, given first in the regimen, is such an ingredient and a step of preparation. Do not expect it to relieve your symptoms by itself (although it works for simple back pain); it’s necessary preparation that addresses an element of the pain pattern: back tension.
This regimen came from solving my own problem. I had deep “gluteal” pain (which wasn’t gluteal pain, but referred nerve pain), sciatica-like pain in my right calf, deep waist pain and the other symptoms I describe in my entry on S-I Joint Pain / Pelvic Distress Syndrome.
I started with Gentle Spine Waves — done with respect for my own tolerance. Certain other movement patterns were key and exist in the regimen. The gist of it is to remove forces that simultaneously compress and twist the sacrum in the pelvis or twist the ilium (side-hip bone) in relation to the sacrum. Hence, the regimen’s extensive nature.
The regimen is good, it works, and it’s improving as I continue to develop it.
When I’m satisfied that it’s sufficiently optimized for my taste, I will publish it as a paid program. For now, significant portions of it are freely available.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PLEASE VIEW THIS VIDEO:ift.tt/1kRK2DS
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I recommend this sequence for people who have groin pain that has persisted despite therapy for tight psoas muscles, for testicular pain, vulvar pain, deep pain in the pelvis, deep pain at the waist in back, and pain, numbness, or “lightning like” shooting/burning pain at the side or front of the thighs — symptoms I note in the write-up.
Each exercise produces specific effects, obvious after sufficient repetition and movement-learning, usually one or two practice sessions; you continue with practice until you’ve gotten the full result.. If you don’t feel changes that quickly, either you don’t particularly need that exercise or you were doing it differently than as described in the instructions. People often think they’re doing one thing, while they’re actually doing something different.
The exercises combine like the pieces of a jigsaw puzzle to produce the result. Don’t expect relief from any particular symptom from one exercise until you’ve discovered what changes that exercise produces; you’re dealing with a larger pattern that you must deconstruct and then reconstruct into a healthy pattern. However, you should feel changes in movement and balance from the beginning.
Here’s the regimen:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PREPARATION:
How to do somatic exercises well.http://ift.tt/SE1QGL
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
These tutorial videos are advance-notice, pre-publication versions that I’m making available to people in need. Please bear with any aesthetic or technical quality issues until I get the final versions into shape.
SELF-ASSESSMENT
Self-assessment is not optional. It’s required in order to know on which side to do which exercise. You assess yourself each time you do a practice session, and, if you are really meticulous, before and after each exercise.
If you can’t confidently assess yourself, get a therapist to teach you how and to confirm your accuracy; if you feel worse after practice, change sides.
Precede practice of UNIT 1 Spine Waves by Determining Sacral Position.Determining Sacral Position (self-assessment)
Determine which way (left or right/forward-backward) your sacrum is turned to determine which way to do the movements: Start with Leg Forward on the deeper side.Determining the Easier Direction of TwistingUNITS of PRACTICE
1. “Unit 1” (seven cycles, or so)
2. “Unit 1” + “Unit 2”
(subject to personal coaching recommendations)
3. “Unit 1” + “Unit 3”
In YouTube tutorials, read the Description section before proceeding.
Exercises not given in YouTube tutorials are available for purchase as part of a program available by clicking the adjacent link.UNIT 1 | Unlocking the Situation
From those preparatory exercises, expect relaxation and lengthening of the spine and of the whole side worked, feelable as you lie in repose after practice.
Follow the basic guideline: 7 cycles through this unit until you cease to get the improvement stated FOR THAT EXERCISE. Then, move on.A. Gentle Spine Waves
FREE: ift.tt/1kRK2U8
B. Sidelying Sacral Correction
FREE: ift.tt/SE1QGP
Video shows 3 repetitions. When you know the movement without guidance:
Leg forward on the deeper side. (5x)
Leg backward on the deeper side (5x)
Leg forward on the deeper side (5x)
C. Gentle Spine Waves (repeat)UNIT 2 | Normalizing Movement
Do one section (A, B, C, D, E, or F) in any ONE practice session.
Do the sections in sequence and do the number of practice sessions indicated for each section before moving to the next. Cycle through the sections.
If a movement is painful to do or produces an adverse effect (i.e., you’re not ready for it), switch to the next section of movements; you will return to the troublesome movements later, when you are more fit for them.SECTION A | two (2) practice sessionsA.1 - Walking into the Floor (from Free Your Psoas) | do the deeper side
PURCHASE: ift.tt/1kRK52r
A.2 - Lazy 8s (from Free Yourself from Back Pain) | do the shallower side
PURCHASE: ift.tt/1f4wp02
SECTION B | two (2) practice sessionsINSTRUCTIONS: Deeper side up, first, both movements, then shallower side up, both movements.B.1 - Nose in the Hole
FREE: ift.tt/1kRK2Uc
B.2 - Cat Stretch Lesson 5, sidelying
FREE: ift.tt/1kRK52s
SECTION C | two (2) practice sessions
C - The Twist that Untwists (from Get Free from that Back Pain)
PURCHASE: ift.tt/1f4wp02
SECTION D | one (1) practice session
IMPORTANT: Assess your condition before each practice session; start on the correct side. Do the seated assessment procedure shown in video. When you do, visually observe, as well as feel, which leg is easier to move forward and backward. Generally, whichever side of the sacrum was deeper, that leg and hip are more difficult to move backward. To go only by feel may give you inaccurate information, so assess visually, as well as by feel.D.1 - Reciprocity (Reciprocal Movements of the Pelvis and Shoulders)
The Reciprocity movements stir things up.
INSTRUCTIONS:
STARTING POSITION: Lying on the DEEPER side (MORE DIFFICULT to move that hip BACKWARD).
FREE:
sidelying | ift.tt/SE1QGZ
sitting | ift.tt/1kRK52u (same as self-assessment
Pay full attention to the sensations during movement. After doing the movement a few times, you may notice that it gets “sticky” when you reach a certain position. If you locate such a “sticky” or more painful place, move to the center of the “stickiness” and slowly relax. Begin the movement anew from that position and, EACH TIME, look for the first “sticky” or more painful place you encounter and relax in that position.D.2 - The Wheels of Synchrony (coordinating the pelvic and shoulder girdles)
FREE: ift.tt/1kRK52w
SECTION E | two (2) practice sessionsE.1 - Straight and Bent Leg Integation
INTRODUCTION:
FREE: ift.tt/1kRK52y
INSTRUCTION:
FREE: See clickable link at end of the INTRODUCTION video (bookmark/”favorite” the link).
E.2 - Three-Way Sidelying Integration (from Free Your Psoas)SECTION F | two (2) practice sessionsF.1 - 4-Way Walking Integration (from Free Your Psoas)F.2 - Freeing and Coordinating the Jaws (advanced jaw movements 1-5)
FREE: ift.tt/SE1OyH
After some cumulative/lasting improvement, or when your sacrum seems close to centered or changes position frequently, do the UNIT 3 Centering moves instead of UNIT 2.UNIT 3 | The Centering Moves
You may notice at some point that it becomes difficult to determine which side of the sacrum is deeper or which side moves more easily. This is not the result of lack of skill in self-assessment, but of changes of sacral position. (If you lack the skill to do self-assessment, see your chiropractor or other practitioner and work with him/her to develop that skill until you two agree consistently.)DO BOTH:
Centering the Sacrum
FREE: ift.tt/1kRK5iO
The Dog Stretch (from Get Free from that Back Pain)
PURCHASE: ift.tt/1f4wp02
AFTER EVERY UNIT 2 or UNIT 3 PRACTICE SESSION1. Gentle Spine Waves (5 minutes)2. Side Sway Balancing (one minute)
FREE: ift.tt/1kRK2Ug
3. Freeing Hamstrings, Standing Position (three minutes)
FREE: ift.tt/1kRK5iS
4. a 10-20 minute walk to integrate the changes
Most practice sessions take about 1/2 hour; some take longer. You may divide practice sessions into two (morning and evening) practice sessions daily.
Once you have been through all Units, you begin this regimen in sequence from the beginning and cycle through the Units until the trouble is entirely gone and you have superior functional freedom.
At that point, do all of Free Your Psoas from the beginning, following the standard practice guidelines. Then, do all of Get Free from That Back Pain from the beginning.
If you get stuck, don’t worry. You get 15 minutes free consultation for each program you purchase. Ongoing coaching or consultation (paid, with a satisfaction guarantee) is available. Please visit ift.tt/1kRK2Uk to schedule.
Lawrence Gold
The Institute for Somatic Study and Development
32 Herrada Road
Santa Fe, NM 87508
505 699-8284
You can end your own pain, and more.
Practice somatic education exercises.
You’ll soon feel, “Wow!
Look what I can do now!”
Twitter: @somatic_healing
Facebook (forthcoming)
Blog:
Full-Spectrum Somatics | ift.tt/1kRK5iU
YouTube channel: Lawrence9Gold | ift.tt/KE9yg7
Do it for yourself - ift.tt/1ejluPm
via Blogger ift.tt/SE1QXx