Core Walking Method

Self-Care Shopping Guide

4226651008_514325a786_zFirst, I missed you guys! I've spent a month on a social media fast, and have managed to accomplish a lot while learning a few things about the inner workings of my Facebook addiction... but I'll save that for another time. The fruits of my time off are in the hands of my brilliant designer and developer, so get ready for some new goodness. First up will be my (free!) ebook Why Fascia Matters. Rest assured I'll let you all know when it's available.

In the meantime, I'm back with what is clearly a deep and important topic: shopping. Ok forgive me but 'tis the season. And why not celebrate the holidays by spreading around more self-care? Self-care is healthcare! Here are my top picks for the gifts that give back this year*:

  • Yoga Tune Up® Massage Therapy Full Body Kit: I obsess about them all the time here on FFF, so you may be familiar with the Yoga Tune Up® therapy balls. Did you know they have a full body self-massage kit with DVD's for working the whole body which comes with a set of therapy balls in a tote? They do, and it's fab. 
  • MELT Method Roller and book: Want another method of working your own glorious tissue? Grab a MELT roller and the MELT Method book which takes you step-by-step through how to work on your own body at home. (please note that a MELT Method roller is profoundly different from a foam roller, so a foam roller cannot be substituted).
  • Coregous DVD and Coregeous ball: I get it that Jill Miller looks a little bit like a Kardashian on the cover of this DVD, and so that might deceive you that this is a fluff product about looking cuter in a bikini. But don't be fooled! I give this to my clients all the time (including plenty of men) as the wisest core work that I have found. Which, in a world where the word "core" is vastly overused and abused, is pretty great. This is particularly useful for people with back pain, hip flexor pain, or groin pulls. And the Coregeous ball itself is a miracle worker of brilliant self care work for the abdomen and spine.
  • Happy Feet Socks: For the people you love who are dealing with foot pain, bunions, hammer toes, and/or plantar fasciitis these things are gold. So yummy at the end of the day!
  • Katy Bowman's books: Biomechanist extraordinaire, Katy Bowman, has two fantastic books that will help anyone to learn how to be happier in their own bodies. In keeping with the theme of foot pain, first there is Every Woman's Guide to Foot Pain Relief (which by the way is a great book for men too, they can just skip the bits about stilettos...). The second is Alignment Matters, a complete book of the first 5 years of Katy's blog. Not only are there many jaw dropping insights to be had by reading the book, but it is also wildy funny and entertaining to read.
  • Core Walking Method: I'm a big believer that we can heal much of what ails us by resolving some of the wacky ways we walk. The reason why I don't write a lot about "how to walk" on the blog is that walking is a complex full body movement, and one that we have many blind spots on. I have found that when people hear information about how to walk "properly" that they often wind up rehabilitating themselves into a new problem. That's where Jonathan Fitzgordon's program comes in handy. This gives you videos and a whole lotta information about how to safely and gradually make positive changes in your gait pattern.
  • 8 Steps to a Pain Free Back: This is Esther Gokhale's definitive book which takes an anthropological view as to why we have so much pain in our culture (which you may have noticed is my favorite conversation to have), and also gives very straightforward movement advice that can make enormous differences in how you feel. She is especially helpful for those who have a job that keeps them in a chair. Speaking of which:
  • The Stretchsit cushion: Is also from Esther Gokhale and can be a very helpful aid to happier, healthier sitting. We're stuck doing at least a certain amount of it (for example, in the car), so why not make it as therapeutic as possible?

Happy self-care shopping!

*Needless to say, I have not mentioned any of these because I get a kick back of any sort. None of these are affiliate links. I just like this stuff!

photo by SBC9

 

 

DIY Friday: Piriformis Syndome, The Literal Pain in the Ass

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*Do it yourself! Every Friday we do a roundup of great posts, videos, or other resources around a theme that help people to turn their bodies from cranky to happy.*

498391534_e8873818ac_zSometimes when it rains it pours, and right now it is raining pains in the ass in my life. Fortunately not of the icky people variety, but rather in the actual ass department. For whatever reason not only am I seeing a lot of clients in my Rolfing® practice with piriformis syndrome at the moment, but one of my closest friends is also currently in agony from the same thing. So for all of you who are dealing with this rather unpleasant pain syndrome, this DIY Friday is dedicated to you.

Before we dive into the resource round up for the week, just a little bit about piriformis syndrome. Your piriformis is a small muscle in the back of your pelvis which connects to your sacrum and hip and is deep to your glutes. This muscle and the sciatic nerve have a special relationship: depending on your anatomy it either passes right next to the piriformis and they are close neighbors, or some people have a split piriformis muscle and the sciatic nerve passes right through it. It causes pain, you guessed it, in your ass, and because of the nerve agitation can also travel down your leg and into your foot. The pain can be severe and is frequently caused by the thing we do most commonly in our culture: sitting (especially sitting on your coccyx/tailbone with a rounded low back!). Now on to the good stuff:

  1. First, check out what the divine Katy Bowman, founder of The Restorative Exercise™ Institute has to say about stretching the piriformis, and also preventing and resolving piriformis syndrome through sitting appropriately. Sitting on your tuberosities instead of your coccyx is one of my big important causes that people have to listen to me yammer on about all the time. So now you can listen Katy for a change. Here's her post where she declares Stretch Your Piriformis Day a holiday. I'm all for it! This also includes one of my favorite alignment nerd videos of all time.
  2. Next, Brett Blankner of Zen and the Art of Triathalon has a very handy video that covers how to do nerve flossing to relieve the pain on your own. That sounds like fun, right? But it's thoroughly useful. We'll forgive Brett for sitting on his tuberosities in the video since it's just so dang helpful. Also I choose to believe that it's because he filmed it in a cramped hotel room. You sit on your tuberosities, right Brett!? I digress, you can watch that video here.
  3. Next up, Dawn Adams tackles it on the Yoga Tune Up® blog. This talks about how you can use the therapy balls to work it, and includes a video of another great stretch. Here's all that goodness.
  4. And, oops, since the magical Alpha Ball is new, there isn't any video of how to use that (which Dawn mentions in her post and which I am a huge fan of), so I made up up right quick for you which you can watch right here:
  5. Lastly, hey now, there's a book! And it's written by all around great body nerd Jonathan Fitzgordon who created the Core Walking Method! Right on! Sciatica/Piriformis Syndrome to the rescue.

Photo by Erik Mallinson