Relax your Waist for Better Walking & Running
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- เผยแพร่เมื่อ 16 ก.ย. 2024
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In this video we'll explore trunk rotation to improve control of your obliques (waist muscles) and make walking and running feel freer and easier. Pair this movement with the Side Bend, Washrag of any of the Walking Movements.
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This guy is awesome
I have horrible troubles in my trunk rotation and this exercise seems helpful, at least temporarily before the pain rears its ugly head (no good deed ever going unpunished); but by the time I'm done it's actually my neck and upper chest muscles on my left side (on which I'm lying for this iteration of the exercises) that are totally frozen and in serious tense, stiff pain from lying like that. Would a pillow adversely affect the execution of these exercises? Anyhow, this kind of thing is ultimately very typical for me, I have myofascial pain syndrome, fibro, ... and it seems consistent that working on alleviating pain, weakness in one particular part of my body (call it X) nearly always causes struggles in another part (i.e. stabilizing muscles, ligaments, tendons suffer while working on X). Friggin' blows. But I appreciate this and the clarity in all of the Somatics exercise videos of yours that I've watched so far as I try to work through Hanna's Somatics book (some of which are obtusely described with terrible diagrams, so thanks for your efforts!). Fingers crossed that I'll experience some lasting change in my body from this approach, but with every potential remedy I'm always waiting for the other shoe to drop.
I have to comment again, I did not realize how nice this is making my hip and obliques feel afterwards especially on my trauma reflex side. Thank you
You're welcome!
Would the total body relaxtion video help with pelvis too or are you making another one?
The 'Total Body Relaxation' Video would help for sure as it addresses rotation of the shoulder girdle and pelvis.
I remember trying to do this movement a couple of weeks ago but could not because I was not comfortable, now I can finally do it. Looks like all the other movements have helped me🙂 This movement feels really good.
Nice work! That's great progress.
Brilliant felt like a mermaid! thx again
Ha! Yeah I can see how that would happen with that one for sure!
Fab Colm, I've been looking for a good video on this one for ages! Thank you!
Love the knee lift variation, never thought to do it like that .. 😍 thanks!
Yeah it’s one of my faves. Enjoy!
This is an excellent video! Thank you. I'm wondering if you have other videos that can help me free up the obliques, the ones in the back especially.
You're welcome! The obliques aren't really in the back so much, but to get that area use the following movements:
QL Release
th-cam.com/video/5N-kUf8MxCU/w-d-xo.html
Side Bend
th-cam.com/video/8mqZd_Ptt0s/w-d-xo.html
Prone Hip Hikers
th-cam.com/video/KM-ICmGp-50/w-d-xo.html
You can use my 15min Daily Somatics Routine video to address the entire body too
th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
@@LearnSomatics I'll try all of these. Thank you.
I like the move for me.
It's notice it's interesting to asset, but, i need to do both sides.
when i put your videos on loop, do i. need to do that everytime, i think i ask that question wrongly before!
Anymore tips on lifting the knees up, still very hard for me.
I seem to have to tense my upper have because , my brain won't seem to allow my trunk to do this action, (in an easiet way )
Lifting the knees is harder than lifting the feet, but yes your whole body will have to be involved, it's a full body pattern/movement. But don't force it, just do what you can.
The whole body to the rescue.
Thanks
I ended this with the top leg extended as in the propeller since it is rotation of the trunk.
Is there another movement similar to this that will work on the other side?
Also
I feel sometimes strain too much , when I lift my knees up.
I think it might feel as stretching, I now fear what's a strain, stretch.
Brother thanks a lot for your amazing video. How can I relax my skull muscles? I feel like I got chains coming from my back all the way to my neck and skull. Hurting me soo much
Hi Wa Da. Relaxing all your back and neck muscles will ease pressure on your skull. Use the following videos. Do them in the order presented and see how you feel afterwards. Let me know how you go with that.
Release Tension Fast: th-cam.com/video/05fs-gwHG3E/w-d-xo.html
Stiff Back: th-cam.com/video/mJM-ImrnZeM/w-d-xo.html
Daily Routine: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
@@LearnSomatics
Thanks so much brother. How about releasing tension in thighs from the right front side ? and the left back (( not the hamstring ))
The Daily Routine video covers those areas too.
@@LearnSomatics Did all of them and the pain still there. The front muscles going inside my skull all the way around my eyes and are being pushed and moved inside the skull. Very very harmful can walk or even sleep. Coming from my shoulders and neck and my skull from inside rounding my eyes and pulling them down strongly
@@wada5306 I'm not sure what could cause that. I would recommend you go see a doctor and get examined as soon as possible Sir.
i can't finish today, i awful cramps under my right ribs.
i nead tips to help when that happens.
Practice this: Learn How to Relax Your Muscle Tension Fast
th-cam.com/video/05fs-gwHG3E/w-d-xo.html
@@LearnSomatics How can i do that in the middle of a rib cramp and when i am in the water.
I cant seem to lift my knees without using my hand to press against floor...
Hi Audrey, to lift the knees it's actually a rotation of your trunk. Practice the following movements to help you sense and move your trunk more clearly then come back to this one, retest and see if it's easier.
th-cam.com/video/ALz4PTSp8NA/w-d-xo.html
th-cam.com/video/8mqZd_Ptt0s/w-d-xo.html
th-cam.com/video/A1nS9H_J2WE/w-d-xo.html
Hi Colm, shall we do the movement with the exhalation or inhalation?
Hi Leena, that’s a good question. For this movement it will probably feel best to inhale when rolling upper body open/back, and exhale when rolling upper body forward/closed. But play with it and see what works best for you! If in doubt just breathe whichever way is most comfortable. Enjoy!
Doesn't the 2nd exercise (lifting both feet) work the glute medius more, but has the obliques contract to stabilize the body?
Hi Peter, the goal is to contract the obliques to draw the hip to the armpit as you lift the two feet, so the pelvis will roll on it's side a bit, and the trunk will flex laterally. As you slowly come back to rest the obliques will relax and lengthen. The glutes will inevitably be involved to some degree but the focus is on the trunk primarily, as with most Somatic Movements.
does the somatics heal the active scar tissues that influence or weaking other muscle ?
Somatics improves muscle function by improving you ability to sense/feel your muscles contracting and relaxing deliberately and under control. Scar tissue is a structural issue. However, I have never seen scar tissue to be an obstacle to somatic movements. Hope that helps and thanks for watching! 🙂