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PLEASE READ THIS ENTIRE ENTRY THROUGH AT LEAST ONCE.
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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.
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CONTENTS
* How to Use This Program/Preparation
* What to Expect
* Units of the Regimen
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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.
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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.
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PLEASE VIEW THIS VIDEO:http://ift.tt/1kRK2DS
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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:
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PREPARATION:
How to do somatic exercises well.http://ift.tt/SE1QGL
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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
U.S. Army World Class Athlete Program SSG John Nunn competes in the men's 20-kilometer race walk at the 2012 U.S. Olympic Track & Field Team Trials on June 30 at historic Hayward Field in Eugene, Ore. Nunn, who had already qualified for Team USA in the 50K race walk for the London Olympic Games, used the event as a training walk and stopped around the 10k mark with a nagging hamstring. New York Athletic Club's Trever Barron, a 19-year-old from Colorado Springs, Colo., won the 20-kilometer walk with an American record time of 1 hour, 23 minutes and .10 seconds. He and Nunn will be the only two men race walking for Team USA in London. U.S. Army photo by Tim Hipps, IMCOM Public Affairs
I work at Jason's Deli! I start Friday!
I'm very excited!
(taken monday)
UPDATE!: I recently discovered I have Sciatic Nerve Disorder. It hurts a great deal to even walk and sit. Please pray for me. I will have more news on this tomorrow. I was really looking foward to start working at Jason's Deli on Friday. I'm not sure if that's an option right now. Please please pray for me!
Sciatic nerve fibers begin at the 4th and 5th lumbar vertebra (L4, L5) and the first few segments of the sacrum. The nerve passes through the sciatic foramen just below the Piriformis muscle (rotates the thigh laterally), to the back of the extension of the hip and to the lower part of the Gluteus Maximus (muscle in the buttock, thigh extension). The sciatic nerve then runs vertically downward into the back of the thigh, behind the knee branching into the hamstring muscles (calf) and further downward to the feet.
Usually sciatica affects one side of the body. The pain may be dull, sharp, burning, or accompanied by intermittent shocks of shooting pain beginning in the buttock traveling downward into the back or side of the thigh and/or leg. Sciatica then extends below the knee and may be felt in the feet. Sometimes symptoms include tingling and numbness. Sitting and trying to stand up may be painful and difficult. Coughing and sneezing can intensify the pain.
Carlo Ancelotti delivered a reality check to Eden Hazard on Tuesday (Oct 26) by saying the Belgian is being left out of Real Madrid's starting line-up because he "prefers other players".
Hazard has endured a nightmare two years riddled with injuries since joining from Chelsea for €100 million (S$150 million) and he stayed on the bench during Madrid's 2-1 win over Barcelona at Camp Nou on Sunday.
The 30-year-old has only started four La Liga games this season under Ancelotti, with an unknown muscle injury the latest fitness issue to rule him out of action earlier this month.
Ancelotti says Hazard is now available again but the likes of Vinicius Junior and Rodrygo are being picked on merit.
"He has absolutely everything," said Ancelotti, ahead of Madrid's game against Osasuna on Wednesday.
"But he has to put up with it. He's not playing but he has all the characteristics of a Real Madrid player - quality and motivation - but there are times when the coach prefers other players.
"He can play. But the coach in this moment prefers other players. The important thing is he is motivated to work and to play. He is doing that and his time will come."
Ancelotti said Gareth Bale has returned to light training after recovering from a hamstring injury and that the Welshman could play for Real Madrid in the last game before the international break on Nov 6.
"He was medically cleared yesterday after a test," said Ancelotti.
"He has started to work individually and next week he will be able to train with the team. The only game before the break that I can see him playing is the game against Rayo (Vallecano)."
With Bale and Hazard each lacking fitness and form, Vinicius has stepped up, the Brazilian starring in the victory against Barcelona and finding a new level under Ancelotti.
"What I like most about him is his intensity," Ancelotti said.
"He has a lot of quality but he also works hard. He has that change of pace. He has to improve without the ball but he can do that because he is a humble footballer.
"He is young and just lacks a bit of experience in some moments. He can get distracted by the fans and has to be focused on the game, not on what is going on around him."
Real Madrid are second in La Liga, a point behind Real Sociedad with a game in hand. Osasuna have enjoyed a strong start and sit sixth.
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U.S. Army World Class Athlete Program SSG John Nunn competes in the men's 20-kilometer race walk at the 2012 U.S. Olympic Track & Field Team Trials on June 30 at historic Hayward Field in Eugene, Ore. Nunn, who had already qualified for Team USA in the 50K race walk for the London Olympic Games, used the event as a training walk and stopped around the 10k mark with a nagging hamstring. New York Athletic Club's Trever Barron, a 19-year-old from Colorado Springs, Colo., won the 20-kilometer walk with an American record time of 1 hour, 23 minutes and .10 seconds. He and Nunn will be the only two men race walking for Team USA in London. U.S. Army photo by Tim Hipps, IMCOM Public Affairs
The North Carolina Tar Heels, a power five program out of the Atlantic Coast Conference, dealt Old Dominion its first home defeat since November 2015. But in the loss, ODU gained a new starting quarterback.
True freshman Steven Williams, a graduate of Woodrow Wilson H.S. in Washington, D.C., replaced starting quarterback Jordan Hoy and backup QB Blake LaRussa in the 53-23 loss.
"When you don't have a first down in the first quarter and you have no energy on the sideline because the players feel it, you have to make the move," ODU head football coach Bobby Wilder explained. "I didn't go into this game thinking [Williams] would play."
Seeing his first action, the 17 year old Williams completed 9-of-20 passes for 139 yards and two touchdowns. He also threw an interception and lost a fumble. Williams added 34 rushing yards on seven attempts.
"We haven't developed an identity on offense," Wilder noted. "Stevie Williams today gave us an identity. Steven Williams is the quarterback of the Old Dominion football team moving forward."
"They just said 'let's go," Williams explained of how he learned he was about to receive his first college playing time. "My teammates were all behind me. I just had to go do my job and we'll be fine."
Old Dominion outscored North Carolina (1-2), 16-14, in the second half, after trailing the Tar Heels, 39-7, at the half.
Prior to the game, ODU learned All-Conference USA running back Ray Lawry, the program's all-time leading rusher, has a torn hamstring. Head coach Bobby Wilder reveals the injury could keep Lawry sidelined for the remainder of the season.
Earlier this month, Mysti-Jayne Leigh pulled on her sneakers, stretched her hamstrings and set off on an incredible 42 kilometre marathon — conquering a lifelong dream and helping lost, abandoned and stray cats and dogs in the process.
With time to reflect on the huge feat, Mysti-Jane recently wrote to the Home about what it felt like crossing the finish line of the Medibank Melbourne Marathon. Read her letter at dogshome.com/marathon/
This is Kennedy Falls which is located 1/4-1/2 mile downstream from Douglas Falls along Douglas Creek near Thomas, WV.
There are no trails that lead to or around this waterfall. To access it, you must hike down a very steep, soft hillside that turns quickly into a Rhododendron patch that then turns into a degraded steep descent to the creekside. Once you get through that, you get what you see here, lots of large rocks, turned gold from acid used in mining up in the surrounding mountains. Not only is it nice to look at, but traversing across it is as perilous as the waterfall is photogenic. It's as if all the rocks have been oiled.
Just minutes prior to taking this shot, I managed to make a bad attempt at doing the splits (not on purpose, of course) and tore my hamstring. Being one of apparently only 5 or so photographers to get a shot of this waterfall, I took a moment to get a couple of bracketed exposures to put together this 6-shot HDR.
After the fall, I was a bit amused to find out that the waterfall had another affectionate moniker: Gluteal Mash.
Appropriately named.
Increase your speed and endurance with Kinetic Bands Resistance Training. Building core muscles will make you FASTER, QUICKER, STRONGER while increasing FLEXIBILITY and improving BALANCE and STAMINA.
Seeing this cow lying flat out on the sand while her calf drank from one of the Salamat's few remaining pools was a truly wonderful sight. Under constant attack from poachers Zakouma's elephants had stopped breeding entirely for a few years. Just in the last few years they have started to relax enough to start breeding again this beautiful scene perfectly illustrates how safe they now feel. After they had first been spotted from the air we were able to pinpoint their location and then walk a short distance along the river until we found them. With the wind in our favour we watched them from a safe distance without them ever being aware of our presence and after a few minutes quietly walked away leaving them none the wiser.
For roughly 6 months of the year between June and November Zakouma National Park is almost entirely inundated with floodwaters at this time elephants would often disperse into the surrounding area of what is now the Salamat Faunal Reserve. During this time Arab horsemen from the Darfur region of neighbouring Sudan would come to hunt the elephants as they had done for perhaps several hundred years. Traditionally a group of up to 20 horsemen armed with lances would charge a herd aiming to separate out one of the elephants. A single horseman would then ride in front of this elephant to draw its attention and get it to pursue him allowing the other men to ride in and spear it from behind with their lances. They would aim for the elephant’s hamstrings in its hind legs which if severed would bring the animal down and ensure it could not get up again. Huge numbers of elephants were killed this way and in response the surviving herds in the region have learned that at the first sign of horsemen their best defence is bunch up into tight groups to ensure that no individual can be separated out.
Today this is no defence the horsemen are Janjaweed militiamen and members of the Sudanese armed forces and they come not with the lances used by their ancestors but with AK47s, belt-fed machine guns and rocket propelled grenades. This habit of bunching up into a single large herd has meant that the poachers can easily kill 50-60 elephants in a single attack by simply machine gunning the terrified animals as they try to escape. In 2005 an aerial count found 3,885 elephants in Zakouma and the surrounding area in under a decade the population was reduced to just 430 and had stopped breeding due to the constant stress. Since African Parks took over the management of Zakouma the poaching has been almost entirely stopped and the elephants are breeding again the population now stands at around 470.
As you can clearly see in this photo mum has no tusks this is a common sight among elephants populations that have been subject to severe poaching.
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Low-back pain is often the result of incorrect lifting methods and posture. Repetitive lifting, bending, and twisting motions of the torso affect both the degree of severity and frequency of low-back pain. In addition, low-back pain may also be the result of bad lifting habits. Sedentary lifestyles most often lead to weak abdominal muscles and hamstrings. This causes the stronger muscles which have remained strong to pull the body away from its optimal anatomical form. The imbalanced muscles cause people to continue to perform these repetitive actions. This results in misplaced force application within the spine, often resulting in hemorrhage of disks within the spinal column.
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Robert Edgar and John Giovannoni (foreground) stretching those hamstrings during referees training at Martens Oval, Bundaberg.
The most common way that most of us increase our running performance is to run more. This has been proved to not always be the best way forward (some of us find out the hard way!).
Here are a range of StrideUK s running conditioning exercises that will 'injury proof' your body and help get the best out of your running without the common overuse injuries associated with running too far too quickly!
Fore more information please visit www.strideuk.com
Visvamitrasana, Flying Warrior Pose. It's an arm balance, hip opener, shoulder opener, hamstring stretch, and twist all in one!
My Wii trigger-finger [and my 'drawing finger'] is swollen and painful.
[Done with left [non-dominant ] hand, so pardon the overt wiggle.]
…
All content of this and other eric Hews flickr sets, both visual and verbal are © 2008 eric Hews
Thanks for contacting me about the usage of my stuff.
You can commission art from me starting at $60 (plus shipping). Get in touch or PayPal me: erichews@yahoo.com
Here are the benefits of this pose, courtesy of Yoga Journal. Benefits
Calms the brain and helps relieve stress and mild depression
Stimulates the liver and kidneys
Stretches the hamstrings, calves, and hips
Strengthens the thighs and knees
Improves digestion
Helps relieve the symptoms of menopause
Reduces fatigue and anxiety
Relieves headache and insomnia
Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis . Calms the brain and helps relieve stress and mild depression
Stimulates the liver and kidneys
Stretches the hamstrings, calves, and hips
Strengthens the thighs and knees
Improves digestion
Helps relieve the symptoms of menopause
Reduces fatigue and anxiety
Relieves headache and insomnia
Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
Today, I am celebrating "ME". I finished a month of Operation Bootcamp! I feel awesome, Im down 2 sizes and I have actually discovered sleep. Today I am HIGH on life - well higher than normal, and Im celebrating my joy, my accomplishments and yes my pain. I have an injured glute and hamstring thanks to some wonderful Sprints we had to do. I have done countless pushups, situps, dips and lunges. I have rolled around in the grass and mud and freezing rain, and I have run more miles than I ever thought possible. A huge shout out to Robert aka WANANGA - whom I roped into this whole ordeal, and who today, is celebrating with me. He too kicked some major bootcamp ass. :) HOOAH!!!!! Charles Allen Squadron will never be the same ;))
This partner stretch called Partner Boat Pose works on hamstrings and calf muscles. Strengthens your spine and hip flexors. Tones and strengthens abdominal muscles. Improves digestion.
Saturday, 7th February 2015, mid-am, in some jungle somewhere near #Kajang. #SportXREvo road tyres coupled with 14 teeth front sprocket and 36 teeth rear is definitely NOT a good combo on me olde #Demak #DemakDTM150 #muto #motard #mutokechiktayarbeso #motorbike when riding on a logging trail in #Kajang
It was so peaceful sitting by the trail side after all the MTB dewds (who huffed and puffed while pulled a hamstring here and there on the trail) passed the checkpoint. I didnt get to enjoy The Peace for long tho as the stillness of the moment (ahem bersastera plak!) was shattered by the booming sound of a proper off road machine.
After exchanging salutations and the de riguer smoking of the peace pipes, the Dewd gives some pointers on trail riding ( Trail ni kachang puteh ajer bang! Cuaca panas dan trail tak basah takder hal punya ), #TedAdnanBilang to himself “ I definitely gonna get me a set of 21” front and 18" rear fitted with knobblies for off road purpose soon.
And mayhaps upgrade to a 250 or a 450cc soon?
#grins
Ten years after the 2008 economic recession, the government is ill-prepared to defend itself against the next economic downturn. Interest rates remain low, partisanship remains intractable, and the federal debt is rising at an unprecedented rate. These factors will hamstring traditional monetary and fiscal stimulus.
In his new book, “Law and Macroeconomics,” Yale Law Professor Yair Listokin argues that we can respond more quickly to the next economic crisis by deploying a policy approach whose proven success is too rarely acknowledged: regulation. He proposes that we take seriously the idea that law can function as a macroeconomic tool, capable of stimulating demand when needed and relieving demand when it threatens to overheat economies. And though history has demonstrated that law is an unwieldy instrument of macroeconomic policy, Listokin argues that under certain conditions it offers a vital alternative to the monetary and fiscal policy tools.
On Tuesday, September 10, at an Urban-Brookings Tax Policy Center event, Listokin presented the key findings of his research, and panelists deepened the discussion by addressing the following questions:
What role does the law play in stimulating aggregate demand?
How can laws and regulations complement traditional fiscal and monetary policy approaches to stabilizing the business cycle?
Can regulations act as an effective alternative to fiscal and monetary policy during economic downturn?
Which regulations should lawmakers implement to combat economic shocks?
Photo Credit : Chris Williams