Hello all.
You may or may not be aware that I continue to play football after my professional career for AFC Hornchurch of the Ryman Premier League (semi-pro).
Being 40 in November I am by far the oldest member of my team, but feel as fit and flaxible as ever thanks to my somatic exercises.
I really would not be playing football any longer were it not for these magical exercises that help my muscles and joints to recover from the pounding it gets during 90 minutes on the pitch twice a week.
That was until I fractured my left wrist during a game on Monday at Aveley our closest rivals.
We won the game 3-2 coming from 2-1 down in the second half for our third win in a row but at a cost to myself. My bone will heel and my somatic exercises are helping to keep the muscles of my affected arm and shoulder loose as its easy to tighten other areas of the body in compensation to an injury elsewhere.
Follow this link for SOMATICS FOR FOOTBALLERS
Also a great article by Lawrence Gold Certified Hanna Somatic Educator - Free your hamstrings, improve your performance and save your knees.
You can follow mine and AFC Hornchurch's progress this season at http://www.afchornchurch.com/
Also. see my latest goal direct from a corner. GOOOOOOAAL!
Wednesday, 14 September 2011
Tuesday, 6 September 2011
PANDICULATION - AN ALTERNATIVE TO STRETCHING
Somatic exercises involve a process called pandiculation.
Pandiculation involves a symmetrical and coordinated contraction and release of muscles.
Picture a dog or cat rising from a sleep state. They will immediately embark on a series of what look like stretches on the service. What they are actually doing is stiffening tight areas and then slowly letting them relax. It gives a sense of muscles relaxing and lengthening and prepares their brain for voluntary actions. Humans have the same capabilities.
Performed slowly, pandicular movements can lower the resting levels of tight/sore muscles by engaging the higher levels of the brain (motor cortex) which is where voluntary control resides.
The emphasis is on control and awareness of muscles as opposed to stretching them.
Follow the link below to get a more in depth look at the difference between stretching and pandicular movements - Pandiculation and stretching.
http://www.somaticliving.com
Pandiculation involves a symmetrical and coordinated contraction and release of muscles.
Picture a dog or cat rising from a sleep state. They will immediately embark on a series of what look like stretches on the service. What they are actually doing is stiffening tight areas and then slowly letting them relax. It gives a sense of muscles relaxing and lengthening and prepares their brain for voluntary actions. Humans have the same capabilities.
Performed slowly, pandicular movements can lower the resting levels of tight/sore muscles by engaging the higher levels of the brain (motor cortex) which is where voluntary control resides.
The emphasis is on control and awareness of muscles as opposed to stretching them.
Follow the link below to get a more in depth look at the difference between stretching and pandicular movements - Pandiculation and stretching.
http://www.somaticliving.com
Monday, 5 September 2011
Somatic Book Review - The Sustainable You, By John Loupos.
Book Review: The Sustainable You, by John Loupos
In The Sustainable You, John Loupos (Somatic Educator) expands on the methods and legacy of Dr Thomas Hanna who pioneered Somatics, a revolutionary approach to healing and wellness through his own book Somatics: Reawakening the minds control of movement, flexibility and health.
Somatics entails non-invasive holistic methods for resolving pain and stiffness and restoring optimal mobility. Loupos provides clear insights into theories, principles and scientific underpinnings of this unique self-healing method.
I highly recommend this book to any chronic pain sufferer out there, or to people wishing to defy the aging process and continue to be able to use their physical body t its fullest potential.Sunday, 1 May 2011
Somatics in You Magazine (Sunday Mail)
Health Notes - Get your back on track.
Read the following article on how somatics helped You Magazine editor to overcome chronic back pain and return to aerobics, dancing and long walks - http://www.dailymail.co.uk/home/you/article-1381202/Health-notes-Get-track.html
Monday, 18 April 2011
Somatic exercise for resolving scoliosis
WHEN THE BODY TILTS -
Do this at home - Stand in front of a mirror and notice if your shoulders are symetrical or is one higher than the other. Also, do this for your hips, are they at the same level or is one higher. To closer inspect this place a hand on each waist just above the pelvis to get a sense.
Finally, does your head rest in a central position or is it pulled to the left or the right.
If any of the above are apparent you are in the grip of The Trauma Relfex.
The trauma relfex is a reaction of the sensory-motor system meant to gaurd against pain.
If the body is injured, a muscular cringing takes place to hold a tight protective pattern around the point of injury. This protective holding pattern can occur anyhwere in the body but most commonly it can be seen on one side of the body.
In my 1-1 somatic practice many clients visit me having been told they are suffering from scoliosis.
To some degree this is true, they do have a spinal curvature but it does not answer how they ended up in this state unless they were born with the issue which is very raer.
Chronically contracted muscles will pull the body in the direction they are tightest.
For example, if the right oblique (waist) muscles are held in a tight contraction the body will be pulled that way. Spinal curvatures, leg length inbalances, asymetrical shoulders/hips and heads off centre originate from the trauma reflex. Releasing the tight and often painful muscles associated with this pattern is the key to sufferers standing straight and with comfort again.
Click on the link for a video of a specific somatic exercise that helps to relieve/resolve symptoms associated with scoliosis.
Somatic exercise
Monday, 24 January 2011
Somatic press releases.
I am very interested in reading about new modalities for pain/movement related issues launched via the press. I believe a growing number of people are consciously moving away from the manipulative approach, and more towards the self-help kind of modality that promotes self-sufficiency.
I myself was once a chronic pain sufferer (low back) who had exhausted all kinds of "treatments".
My pain had manifested from injuries as a professional footballer. My issues were never resolved the treatment way, only kept in check for a short while.
But then I discovered Hanna Somatic Education (HSE).
HSE goes deeper promoting a healing from within (brain/nervous system) and offers the client a self-help route to resolving their pain. "Somatic exercises" can be practiced by anyone/anytime, no fancy equipment is required to become reconnected and released from stiff/painful muscles.
The press is starting to become more aware of HSE's ability to resolve pain and restore effortless function. Read my press coverage and find out more about the healing power of somatics
I myself was once a chronic pain sufferer (low back) who had exhausted all kinds of "treatments".
My pain had manifested from injuries as a professional footballer. My issues were never resolved the treatment way, only kept in check for a short while.
But then I discovered Hanna Somatic Education (HSE).
HSE goes deeper promoting a healing from within (brain/nervous system) and offers the client a self-help route to resolving their pain. "Somatic exercises" can be practiced by anyone/anytime, no fancy equipment is required to become reconnected and released from stiff/painful muscles.
The press is starting to become more aware of HSE's ability to resolve pain and restore effortless function. Read my press coverage and find out more about the healing power of somatics
Tuesday, 9 November 2010
Back pain and the green light reflex.
Its said that over 80% of the worlds population experience back pain during their lives. For a high percentage of this number, the problem has become chronic, namely long standing and without any relenting. A persistent and nagging back ache is no fun at all, but how does it occur?
In many circles, age or wear and tear are to blame for this ongoing problem, but Thoma Hanna phD 1928-1990 creator of Somatics dispelled this theory and brought to light his own, that back pain comes through our response to stress - he called it "the green light reflex".
The green light reflex is a go response hard wired into our nervous systems. Its activated when we have to perform a chore, meet a deadline, catch a bus or answer a phone. When the reflex is triggered the muscles of the lumber spine contract (down to back of pelvis), our spines are thrown into an arch (concavity) and our head is thrusted backwards. Because adults are responsible individuals the green light relax is being repeated day in day out and holding back muscles in a contracted state.
Because this reflex takes place in our nervous system we are unaware of it, but it's effects can be devastating. Issues such as sciatica, disc problems, knee pain, muscular pain and more are contributed to greatly by the green light reflex. Learning how to control this habitual muscular contraction pattern is the secret to freeing oneself from a life dogged by back ache.
So now you have learned that arched contracted backs are a result of the green light reflex, what should you do now to find comfort and a relaxed back? Simple - Somatic exercises. They involve a series of movements that invite you to contract and release tight/painful muscles instead of stretching them, much like you might see a cat or dog perform.
They work with your brain/nervous system to reset the resting level of muscles. A muscle is less prone to injury or pain if its resting level is low. Somatic exercises and Hanna Somatic 1-1 sessions help you to achieve this.
Follow this very simple somatic exercise routine twice a day (mornings & evenings are best) for the next week to release tight back muscles. This is just a simple exercises routine that can be enhanced further. Please contact me to find out how somatics can help your back or other muscular pain fast!
1 Arch and flatten - LIe on back, knees bent, arms by sides. Inhale to arch lower back breathing into belly, then exhale to very slowly flatten lower back (belly will tighten), relax belly and rest. Repeat 3-5 times.
2 (a) Superman - Lie on your front, turn to right and place left cheek of face on back of right hand. Left arm is relaxed by left side. Keep your hand and face glued together, as you inhale lift right hand, face and elbow as you lift your left leg a couple of inches (muscles of the back body contract, sense into this). VERY SLOWLY lower hand, head, elbow and left leg and relax. Sense into backed body releasing.
Repeat this 5 times.
(b) Now face the opposite direction and repeat 5 times.
3 Spinal extension - Lie on front, place one hand on top of the other (palms down) and rest forehead on hands. Again, sense into the back body with this movement. Inhale to lift your head in the direction of the ceiling (can you feel your back tighten?). As you exhale VERY SLOWLY lower your head until your forehead rests on the back of your hands again. Does your back relax? Repeat 3-5 times.
4 Arch and flatten - Same as number 1. Repeat 3-5 times. Does it feel easier this round?
Finish by lying on back with arms/legs straight. Does your back feel less arched? Do you feel more relaxed than before?
Here are two testimonials from my Somatic Living website on how somatics has helped my clients to overcome back and shoulder pain.
Testimonial 1:
Testimonial 2:
Testimonial 3:
In many circles, age or wear and tear are to blame for this ongoing problem, but Thoma Hanna phD 1928-1990 creator of Somatics dispelled this theory and brought to light his own, that back pain comes through our response to stress - he called it "the green light reflex".
The Green Light Reflex
The green light reflex is a go response hard wired into our nervous systems. Its activated when we have to perform a chore, meet a deadline, catch a bus or answer a phone. When the reflex is triggered the muscles of the lumber spine contract (down to back of pelvis), our spines are thrown into an arch (concavity) and our head is thrusted backwards. Because adults are responsible individuals the green light relax is being repeated day in day out and holding back muscles in a contracted state.
Because this reflex takes place in our nervous system we are unaware of it, but it's effects can be devastating. Issues such as sciatica, disc problems, knee pain, muscular pain and more are contributed to greatly by the green light reflex. Learning how to control this habitual muscular contraction pattern is the secret to freeing oneself from a life dogged by back ache.
Finding how to relax your back muscles once again.
So now you have learned that arched contracted backs are a result of the green light reflex, what should you do now to find comfort and a relaxed back? Simple - Somatic exercises. They involve a series of movements that invite you to contract and release tight/painful muscles instead of stretching them, much like you might see a cat or dog perform.
They work with your brain/nervous system to reset the resting level of muscles. A muscle is less prone to injury or pain if its resting level is low. Somatic exercises and Hanna Somatic 1-1 sessions help you to achieve this.
Follow this very simple somatic exercise routine twice a day (mornings & evenings are best) for the next week to release tight back muscles. This is just a simple exercises routine that can be enhanced further. Please contact me to find out how somatics can help your back or other muscular pain fast!
Remember these key principles - always move slowly - move with awareness - there should be no pain or discomfort as you move - be aware of any internal sensations when moving.
Start by lying on your back with arms/legs straight. Sense into your lower back area, is it arched or tense? Check in with this after your somatic exercises.
1 Arch and flatten - LIe on back, knees bent, arms by sides. Inhale to arch lower back breathing into belly, then exhale to very slowly flatten lower back (belly will tighten), relax belly and rest. Repeat 3-5 times.
2 (a) Superman - Lie on your front, turn to right and place left cheek of face on back of right hand. Left arm is relaxed by left side. Keep your hand and face glued together, as you inhale lift right hand, face and elbow as you lift your left leg a couple of inches (muscles of the back body contract, sense into this). VERY SLOWLY lower hand, head, elbow and left leg and relax. Sense into backed body releasing.
Repeat this 5 times.
(b) Now face the opposite direction and repeat 5 times.
3 Spinal extension - Lie on front, place one hand on top of the other (palms down) and rest forehead on hands. Again, sense into the back body with this movement. Inhale to lift your head in the direction of the ceiling (can you feel your back tighten?). As you exhale VERY SLOWLY lower your head until your forehead rests on the back of your hands again. Does your back relax? Repeat 3-5 times.
4 Arch and flatten - Same as number 1. Repeat 3-5 times. Does it feel easier this round?
Finish by lying on back with arms/legs straight. Does your back feel less arched? Do you feel more relaxed than before?
Here are two testimonials from my Somatic Living website on how somatics has helped my clients to overcome back and shoulder pain.
Testimonial 1:
Testimonial 2:
Testimonial 3:
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