THANK YOU SO MUCH FOR YOUR VISIT.
I hope you find what you are looking for.
Do not hesitate to make suggestions for improvement, as this is very much a work in progress.
THANK YOU SO MUCH FOR YOUR VISIT.
I hope you find what you are looking for.
Do not hesitate to make suggestions for improvement, as this is very much a work in progress.
A WARM WELCOME TO THE VIRTUAL TREATMENT ROOM
A FEW RECOMMENDATIONS when doing the movements in the videos.
I invite you to explore your movement practice gently and lovingly. Meet yourself where you are. Know that you have choices.
Trust your body. It will tell you when you are ready to progress an exercise or if you need to regress it. As a rule, avoid any movements that increase pain. Make the movements very small if there is any discomfort - better to move a small amount than not at all. Have faith in your body's ability to heal.
Self-observe using a mirror or videoing yourself. Often, you think you're doing something but it doesn't look like what you think you are doing! Watch the shape that you are encouraging and make small adjustments.
Take photos of your feet, your squat, your floor sitting, etc. and revisit in a few months or years.
Being in tune with your body takes practice. Go easy on yourself. Acknowledge that you have taken the important step to check in with your body and make a mental note of how you are feeling. Body and mind work together.
Do not hesitate to ask for help!
I invite you to explore your movement practice gently and lovingly. Meet yourself where you are. Know that you have choices.
Trust your body. It will tell you when you are ready to progress an exercise or if you need to regress it. As a rule, avoid any movements that increase pain. Make the movements very small if there is any discomfort - better to move a small amount than not at all. Have faith in your body's ability to heal.
Self-observe using a mirror or videoing yourself. Often, you think you're doing something but it doesn't look like what you think you are doing! Watch the shape that you are encouraging and make small adjustments.
Take photos of your feet, your squat, your floor sitting, etc. and revisit in a few months or years.
Being in tune with your body takes practice. Go easy on yourself. Acknowledge that you have taken the important step to check in with your body and make a mental note of how you are feeling. Body and mind work together.
Do not hesitate to ask for help!
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SUGGESTED PROGRESSION:
- Use the videos done lying down to improve mobility, reduce tension and pain by exploring movement, finding your boundary (the point beyond which there is pain or restriction) and staying within a pain free range.
- The videos done sitting add a bit of load to the tissues, so you can start strengthening bones and muscles and they also make the release a bit harder (such as in the case of knee cap release).
- The videos done standing are weight-bearing so will strengthen bones and muscles.
Latest additions
I'm currently helping my local surgery making their waiting room more movement-friendly. Here's the poster we put together, to encourage patients to move differently:
New section: Tiniest of Movements when movement is difficult (joint replacements, stroke, loss of mobility, not able to walk or stand for long, circulation issues, lymphoedema, recovery from illness or injury) - some movements done sitting are suggested as well as a simple lymphatic drainage routine. I have added to the section on Hips and pelvis.
Latest additions (May 2022)
Natural mindfulness section
10 things to do with your half-dome (or rolled towel or folded cushion or other object)
10 things to do with your half-dome (or rolled towel or folded cushion or other object)
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If you find more ideas, please share! |
NEW (GOOD) HABITS: to make them stick, do your best to make them OBVIOUS, ATTRACTIVE, EASY and SATISFYING!
OLD (BAD) HABITS: to break them, do the opposite!
Source: Atomic Habits, Tiny Changes Remarkable Results - An Easy & Proven Way to Build Good Habits & Break Bad ones, by James Clear.
Extra tip: Make a new habit TINY - just 30 seconds is great! Build up gradually in a way that is enjoyable!
Do your shoes fit your feet?
If you require face to face instruction to address your specific issue or if you would like me to watch how you do the exercises and give you feedback, feel free to email me to arrange a virtual private session. Outdoors sessions can be arranged if we can meet in the Henley area.
Articles and information on this website may not be copied, reprinted or redistributed without written permission. Statements made on this website are not meant to replace or negate medical advice, and no one should use it that way. I encourage you to make your own health care decisions based upon your own research and in partnership with your health professionals.
