Posterior hip capsule stretch. One of my favorite stretches to help with hip impingement like symptoms. This is a stretch that has worked extremely well in my own case of hip imingement. Here are some tips when performing this hip capsule stretch.
✅ - Start on all fours (quadraped position). Then, slowly externally rotate the leg that you want to stretch by bending that foot up. Once leg is externally rotated to the desired position, place other knee behind that leg/calf area to “lock” that leg into position.
Next - slowly shift weight towards the leg that is externally rotated. Try to maintain a neutral lumbar spine position throughout. *Think of placing the majority of your weight “through” that bent leg all the way down through the bent knee. Imagine that you are driving your femur up and out of your butt by letting the weight of your body push through that leg - yes, this sounds crazy - i know - but you once you get it you’ll understand.
Once into position - RELAX. Try to let all of the tension out of your body and let gravity push your weight through that leg that you are shifted onto. You should feel a deep stretch in your buttocks (on the outside lateral portion) if done properly. As the video shows - I like to add a rotational component by slowly rotating my trunk once the proper stretch is found. This video is also sped up to 1.5 times - fyi.
🐥 - Hip impingement symptoms can be tricky to workout around. This stretch may provide some needed stretching to the hip capsule itself and possibly help to decrease the pinching sensation with movements such as deep squats and lunges - it definitely has helped for myself. DISCLAIMER - there should be no reproducible pinching sensation in the groin with this stretch; if so, reposition to avoid hip aggravation. Be sure to test and re test your hip mobility/squat/movement pattern after this stretch. If improved - load that hip with properly executed exercise! Let me know if you have any questions in the comments.
I discovered my somewhat neglected letterboard with a new display the other night—Ryan had gone through a favorite poetry book he’d got me and chosen this to leave for me to find later. 💛 #intears#thankyou#yougetme
Happy Saturday lovely!
While I definitley have a big to do list this weekend, I’m reminding myself to take time where ever I can to just simply, be. For example, I sat in the sun with a tea for 10 minutes and feel much more ready for the day - something as simple as that - with no phone and just being present, can be so helpful to reset, refresh, and refocus.
When we get busy, it can feel like there is no way to make time for ourselves, but you can do your best to carve it out where ever you can. Sometimes taking breaks can cause additional stress for people initially when they have a lot to do, because they begin to worry that they won’t be able to achieve whatever their goals were for the day.
*BUT* the truth is that these breaks are usually what you need to help you get back on track, and helps to decrease the cortisol rushing through your body as you do your tasks. Cortisol is a stress hormone and can cause that panicky feeling when you’re rushing around, reducing your ability to concentrate.
This goes for work, school, or just busy days! I promise you, you will feel SO much better when you actually take some time for yourself, when you start feeling overwhelmed with what you need to get done. Even better, if you start putting this at the top of your to do list everyday, you’ll notice so many shifts in how you feel and in how you’re able to meet the challenges of the day!
So, if you’re feeling stressed out by what you need to achieve today, let this be a sign to slow down, and just BE for a bit! Your to do’s will be there when you get back and you will still get everything done. Better yet, you’ll probably even be able to get it done faster once you’ve actually filled your own cup first!
Let me know what you’re doing for self-care today in the comments!
“This is the harp I carry room to room in the senior facility performing therapy music. One of my favorite ladies, Julia, would hear me playing while walking down the hall and holler at me till I brought the music to her room. She would set down her crocheting project and ask me to play Great is Thy Faithfulness.
Yesterday, Julia went to be with Jesus. Now I trust she is hearing much better harp music and seeing the great faithfulness of God firsthand. Thank you for always wanting to hear a song.”
Anna Hagen, Harpist, 5 harps, 3 CDs📀 and a full time harping schedule! Check out annahagenharpist.com
The flowers, the bees, the water and the sun are fabulous healing medicines. Baths have been so nourishing for me recently, I like to stay in the water for a couple of hours. It truly is the closest to being back in the womb, I hold my breathe and tuck my head underwater and try to imagine how it felt before being born. When I was in utero it was not an easy experience, the situations that were going on with the humans involved was not celebratory, in fact it was abusive. I carry that memory somewhere deep inside and it has played out in my own relating to men. When we heal our own destructive patterns, it changes our DNA for future generations and the healing extends backwards to our ancestors souls as well. I know I am an amazing person (thank you to my friends who remind me) but somehow I let someone who loves me make me feel worthless and controlled. Psychological abuse is complex and confusing, and if you haven’t experienced it then you really can’t imagine how it happens. So many brilliant people become sick from their hearts being manipulated by someone they love. It is subtle and inconsistent, jabs and fights sandwiched by romance. The people doing it often don’t even realize their impact, because they actually don’t know any other way of interacting, because someone taught them in the wrong way. Forgiveness is the key, of yourself and of those who hurt because they were hurt. But boundaries is the remedy, learning not to allow someone to disrespect you regardless how much you have compassion and empathize with their own pain that causes them to react, attack or abandon emotionally. If you don’t feel that someone doesn’t know how to hold your heart with divine love, then you have to hold your own that way. We teach people how to treat us, and it starts with how we treat ourselves.
Feel your feelings, allow yourself to experience them and learn from them. They’re powerful messengers, and we can learn to listen to them without getting attached to them. When we’re willing to be students of our own experience we can open our mind and our heart, and we can gain knowledge about ourselves and wisdom. Stay mindful of what you’re feeling, and feel it. In the end, feelings are only passengers on the train of our mind, they come and go. Feel them, learn, and release. 🍃
I made a wise decision to go to the track this morning #therapy
0 516 minutes ago
For ENGLISH VERSION ⬇️
* En séance de psychomotricité *
Aujourd'hui, je vous présente l'un des jeux que j'utilise en séance de psychomotricité afin de développer les capacités des enfants 👦👧 que je rencontre, dans le domaine du repérage dans l'espace. Et je ne parle pas de l'espace des cosmonautes 👩🚀 mais bien de l'espace réel dans lequel nous nous déplaçons tous les jours !
Le jeu Toporama est un bon support dans l'apprentissage des notions topologiques (devant, derrière, à côté, entre, etc). L'enfant aura pu, au préalable, expérimenter ces notions dans l'espace réel de la salle de psychomotricité par le biais de jeux moteurs et de parcours.
La seconde étape est alors de transposer ces notions topologiques sur des personnages en bois, soit en utilisant des consignes verbales ("tu vas placer le chat derrière la poule" par exemple), ou bien en reproduisant le positionnement des personnages en bois depuis une photo.
Apprendre tout en s'amusant ! L'utilisation jeux comme celui-ci permet alors à l'enfant d'acquérir de nouvelles compétences 🏅 sous un angle ludique 😁 !
*Inside the psychomotor therapy session*
Today, I am sharing with you one of the games that I use in psychomotor therapy session to develop children’s abilities in the field of spatial organization and the related vocabulary.
The “Toporama” game helps the child to learn spatial concepts (front, back, next, between, etc.). Beforehand, the child experiments these concepts in the real space of the therapy room by involving in gross motor games and “parcours”.
The second step is to transpose these spatial/topological concepts on wooden characters, either by using verbal instructions (“ let’s place the cat behind the chicken" for example), or by reproducing the positioning of the wooden characters from a picture. The use of this type of games allows the child to acquire new skills through play !!! #Dubai#therapy#psychomotortherapy#psychomot#psychomotricité#enfant#child#spatialconcept#sensoryintegration#autism#dyspraxia#specialneeds
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dijabetesa tip 2,
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Definitely haven't been posting as many no makeup photos as I should so enjoy a blank canvas morning selfie 💕 lots of new and exciting things we're learned at therapy this week - yes I'm finally back!!! It feels so good. I'm so happy to be back in a space where someone is coaching me through building the skills I need to live a super full and happy and healthy life with and in spite of my mental illness 💪💛☀️🌻 very very very ready for the challenges and hard work and excited to see where this takes me!!! #mentalhealth#selfcare#recovery#anxiety#depression#ptsd#ed#therapy#destroythestigma#nomakeup#nofilter
0 719 minutes ago
Anybody got a prescription for this “Love thing”? Now Booking Coaching Sessions. Dm me for availability.
1 732 minutes ago
walking in the mountain with your best friend is the best therapy in the world 🍁
Can I draw your attention to what @tombaileypt said, “is this supposed to hurt...? Because it doesn’t”. Abdominal muscles are in a shortened position when we sit, most of the people sit for a minimum of 40 hours out of 168 hours per week for work alone. Then add the driving, eating, chilling and socializing hours.
Let’s do some math, so if we sleep 6-8 hrs per week, that would be 42-56 hours taken away from our weekly 168hrs. This allows 126-112 of awake time. Out of the awake time, desk job individuals would spend 40 hrs sitting - which would add to 86 - 72 hours of free time per week. Let’s say on average each individual would spend half of that free time sitting (43-36). That’s total of 83-76 hours of sitting per week out of 126-112 hours of awake time!
And then after all this sitting, people start training their abs in gym, making the chronically shortened muscles STRONGER, which will cause muscle inhibition in the muscles that oppose abdominals... causing weakness in the muscles that stabilize lower back, which alternately will lead to lower back pain.
The six pack muscle (rectus abdomininis) is a straight muscle that runs from the end of the sternum to pubic bone, and if, let’s say the upper portion of this muscle shortens by 2cm - that means the the rest of the muscle has to lengthen by that 2 cm, which will compromise its function to stabilize the pelvis - leading to multiple postural dysfunction such anterior pelvic tilt / shift, limited rotation and poor flexion control.
Key point to take home: ROLL OUT / STRETCH THE ABDOMINAL MUSCLES.
Abdominals stabilize the base, to which our legs and arms attach, if the base is unstable - the functionality, strength and power when we use those will be compromised along with it.