coregeous

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: Ode to Yoga Tune Up

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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.*

logo YTUNext week my interview with Jill Miller, creator of Yoga Tune Up® and co-founder of Tune Up Fitness Worldwide® will be up on the site. Since I happen to be one of her students- and am therefore a teacher of Yoga Tune Up-  I am clearly a big advocate for her brilliant self care work. That said, I thought I'd dedicate this DIY Friday to reviewing my personal favorite* Yoga Tune Up products that help you to heal yourself and to live better in your body. Yoga Tune Up is a treasure trove for magnifying your ability to repair and restore your body, so what better topic when we're talking do-it-yourself!?

First off, no conversation about Yoga Tune Up (YTU) would be complete without talking balls. So let's start there, shall we? You've seen several of my posts here that utilize the YTU therapy balls (like this one on the upper back and shoulders, and this one on lengthening the hamstrings), and that's because they can be pretty magical. I personally favor the original therapy balls, and the alpha ball, and Jill has recently come out with a 2 disc DVD set, the Massage Therapy Full Body Kit that will take you through working out all the issues in your tissues. For a long time only audio CD's of this work were available, so this is pretty exciting. Trust me, it's like hiring a live-in massage therapist, but without the billionaire salary. It's powerful stuff.

As for the DVD's, my absolute favorite is Coregeous. "Core" must be one of the most overused and misunderstood terms in the fitness world right now. Most often it translates to "look hot in a bikini". Sigh. These programs are often not only boring but are also poorly informed movement that can lead to more trouble than the promise of a hot bikini bod is worth. Coregeous is multiple bite sized programs for deeply and intricately working on restoring your core (which means all the layers of your abdomen and also your spine). My secret admission here (sorry Jill) is that I call the cover image of the DVD "Jill Kardashian" due to her bare midriff and tousled hair... in a nutshell the cover of the DVD looks exactly like "look hot" marketing. But the contents are so exquisitely useful for everything from back pain, sacral issues, sciatica, groin pain, posture, and more that I send clients home with it frequently telling them to ignore the Jill Kardashian image and just watch it to see how brilliant it is. In fact I very commonly give this to my male athlete clients as so many of them hold a ton of tension in their hip flexors and/or suffer from low back pain. They have all fallen in love with the DVD and proclaim that it's saved their bodies and made a dramatic impact on their training. You will feel the same. Oh and the Coregeous ball that goes with it is a must.

Lastly, you can scope out all the free resources that live at the Yoga Tune Up You Tube channel. Or find a teacher in your area!

*Footnote: Yep, as stated these just happen to be my personal favorite things, which means that I have found them applicable to my own body. So if you happen to have knee stuff, for example, you'll probably adore the Knee Hab DVD, but I just happen to not have used it since I have happy knees, and so did not review it here. To see what other YTU goodies might call to you more precisely, you can scope everything out here

DIY Friday: Psoas Love

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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.*

psoasFor the last several months I have been handing out psoas advice all over the place for two reasons; First, I've been working with a lot of athletes, particularly Crossfitters, and they trend towards chronically contracted psoas muscles, and second, because many people are just randomly asking me for advice on releasing their psoas muscles. Whaaaa?! Yep, it seems people are getting hip to this obscure and crucial muscle these days, and it's no wonder! The psoas is the information super highway of sorts between your spine and legs, attaching on the bodies (front part) of all of your lumbar vertebrae, crossing the pelvis, and attaching finally on your very upper inner thigh. Because of that it plays a huge role in, well everything. Being upright and walking for example. And in pain patterns it often gets involved in hip flexor or groin pain (very common in athletes), low back pain, mid back pain, and sacroiliac pain just to name a few. Want a visual of this muscle? When you order a filet mignon or a pork tenderloin, you're ordering a cow psoas or a pig psoas. Yep, it's the tenderloin muscle! Yummy.

 

  • Want to work on it yourself? I've long said that the psoas is not a DIY kind of place, and I really mean that except that Jill Miller of Yoga Tune Up®, of course, has found a way to safely access and release tension here. And so with that I give you  the video I most frequently share with clients, which is one of Jill's mini-workshops on Mobility WOD.

 

  • If you want loads more of that goodness, and the program that I consider the smartest core work on the planet, you can check out Jill's DVD, Coregeous. Oh and that fab squishy ball that she's using in the Mobility WOD video and in the Coregeous DVD can be purchased here. Please do not use harder balls in the abdomen. The only safe way to do with is with a squishy, medium sized, air-filled ball like this one.

 

  • Lastly, an important piece of getting the psoas to release is constructive rest, which is mentioned in my interview with Jonathan. The psoas is our "fight or flight" muscle extraordinaire, so constructive rest can get it to let go of any strangle hold it may have going and that can make a huge impact in any pain patterns you have anywhere in your body. It may seem boring, but its' impacts can be profound. So get over it's boring-ness and try it already. I recently gave this to a client of mine who is a high level athlete who also has struggled with anxiety most of her life. After sending her this video she wrote to me saying (yes she gave permission for me to quote her), "In all my research on anxiety I can't believe I've never come across this!!!! I started to giggle because I felt like my body was saying 'it's about f*cking time, b*tch!!!!!!!' " Well I couldn't say it better myself, so on to the video! (yep it's from back when I was putting videos on Soma Happy, my private practice website)