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Jim Pickles

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Everything posted by Jim Pickles

  1. @Pat (pogo69) - many thanks for that review - very interesting, and lots of useful information in there!
  2. I read the article quickly - so not in full detail. It is written by professionals, for whom the topic is obviously important. But my question is WHY? I get the impression is that this detailed analysis of the definition of pain, is a substitute for what they REALLY want to do, which is to find the biological mechanisms underlying the different types of pain. They hope that subdividing the idea of pain will be a guide to finding the different mechanisms. In this, they are being met from the opposite direction by the medics, and clinical and basic scientists working on the underlying mechanisms
  3. And if anyone who has more access to the controls than I do can fix the line spacing (the text was pasted from a LibreOffice document) I'd appreciate it.
  4. Looking for feedback: I realised (for reasons described below) that I and my students probably had quite weak rotator cuff muscles. There are a lot of stretches for the rotator cuff in the ST program, and we all know the strengthening exercises that use small weights, resistance bands, and walls. But I didnt want to use weights or resistance bands in the class (we dont have them), and the walls arent available for use. I wanted to use just the floor and body weight. Also, many of my students are elderly and some have long-standing injuries to a shoulder, so I wanted my exercises to be (1) safe
  5. @Kit_L Kit - I guess once something has entered your stomach, the magnesium is released as magnesium ions Mg2+, so the actual form you take it in wont matter much. I take one Cenovis Magnesium tablet/day (I think its 1000 mg - that size used to be labelled but isnt now - and has just over 300 mg elemental Mg/tablet), but that's just because its the biggest Mg tablet our local chemist sells.
  6. Magnesium is a powerful anti-inflammatory - as far as I can tell, it's the most powerful anti-inflammatory that you can get in practice through your mouth (bearing in mind the quantities that are in other foods, the amounts we can eat, etc). Most of us are in a central pro-inflammatory state anyway, and it is a good idea to tip the balance towards being anti-inflammatory as much as you can. Also, many people with chronic pain conditions associated with inflammatory disease find taking magnesium via mouth or the skin (gels, Epsom salt baths) are very effective. I take it every day, even though
  7. I guess if someone is suppressing the memory of a traumatic event, in meditation the suppression may be lifted, and the memory of the event can come to the fore. However, in that case, the suppressed event definitely needs to be dealt with separately, as it is clearly a major issue for the person (the "pre-existing condition" referred to earlier).
  8. That's great! Thank you. We do some of the exercises already, and I will increase the range to include the others, and also do them more often. For instance, we do the first of the wrist exercises (panels 1 series) but not 2 and onwards. We do the forwards plank (gymnastics plank) every week held for 60 seconds - they do it on elbows though they have the option of using straight arms if they prefer (they dont) and I wonder if I should encourage that (by the way they are doing it with very good form - body in an exact straight line - I go round correcting them - and the shoulders not rounded).
  9. I teach a group of mainly older students (a few 40s - 50s, but mainly late 60s to late 70s). Some are very flexible, having been doing yoga for years, but all need strengthening. Because my classes are the only exercise classes they take, I feel some responsibility for their all-round fitness, as well as for their flexibility, even though it is just called a stretch class. Therefore we include some strengthening exercises (mainly core strength and core "reflexivity"). The legs get some strengthening from our standing routines. However, doing other peoples' yoga classes over the Chrismas break
  10. @Kit_L Oops! Sorry - I meant Jennifer! Added later: @Kit_L - so its clear you are referencing turnout in relation to orientation in space, and I am doing it in relation to the orientation of the hips. The latter seems to me more appropriate if one is considering it in relation to the geometry of the hip joint.
  11. Kit - thanks for your reply. I am asking re comment saying Olivia's thighs are internally rotated. To me, because the pelvis is tilted forward at 90 deg (approx) compared to yours, I would say that her femurs bear the same relation to her pelvis as in you - in both cases, the knees are pointing in the same direction as the spine (towards the head, i.e. to the ceiling in your case, the wall ahead in Olivia's), which means she (as you) has 90 deg of turnout (in relation to the pelvis). But this is a simple point which must be clear to you too - I think there must be a descriptive difference her
  12. In response to Kit's posting of Thursday 8.16 am of the picture of the side split. The knees are pointing up at 45 degrees (and I suspect the pelvis is rotated slightly down at the front; difficult to see), so the rotation at the hip joint may be a bit more than 45 degrees. I would call that turned out. This is how I do it (though I dont get my legs to quite a straight line) and I am definitely turned out. As far as I can tell from the anatomy, a rotation of just a bit more than 45 degrees allows the greater trochanter to move behind the pelvis. Do you agree? Jim.
  13. Its a difficult region to stretch, and the more different ways you try the better. There are so many different muscles going in so many different directions that no one stretch is most effective for them all. In general, I think its best to use separate stretches that work on the different elements in isolation as much as possible (though because of the large amount of crossover in muscle action, its impossible to isolate completely). In addition, there is a lot of fascia and other connective tissue that can be tight. And it will take time (a long time; years). However I'm a bit puzzled by the
  14. Looking at that photo, it seems to me that you are trying to do two different things at once. You are 1. Getting the knees to the floor in the tailor pose (what I call what I guess you are calling the butterfly pose, though with the torso vertical). This is an inner thigh stretch of all the inner thigh muscles. And 2.Leaning forward, which is a different move needing a rotation of the thigh-bone on the pelvis (which is partly a piriformis stretch, though it involves the upper inner thigh muscles as well). I suggest you do these two aspects in separate stretches before combining them into one
  15. About the video being referred to: I did see it recently, but cant find the link now. Has the link been removed? I'd be glad if somone could provide it, so that I can check again the points being made. Many thanks, Jim.
  16. More on sarcopenia. I'm getting even older now (74). One generally-used standard monitor for general muscle strength is hand grip strength, and I recently bought a hand-grip dynamometer. I am pleased to say that my grip strength is classed as "strong" for my age group, and indeed would be classed as "strong" even for people 15 years younger than myself (I wont give actual figures out unless pressed, because they are probably very miserable compared with all the tough people who read this forum). HOWEVER I was interested in this result, because I dont feel myself to be a strong person. I a
  17. I use a straddle stretch machine - each time, I measure and record how near a straight line my legs are (the distance to the front of the pelvis from a straight line running between the front of the ankles). I realise I can easily plot my "progress" over time. The graph below shows this distance (in cm: vertical axis) as a function of the session number (horizontal axis) - the sessions may be weekly, or (rarely) more often, though commonly about 10 - 14 days apart, but sometimes a few weeks apart, depending on what I'm doing. Among all the scatter, there does seem to be some slow progress - m
  18. I dont know - there are others on this board who know a lot more about myofascial release than I do, who may be able to reply. Also I suggest getting a second opinion from another board member on what I've said. But the main thing is, is the pain in a muscle area or not? If its a fascial injury or strain, then stretching it probably wont help - just letting it recover is best, unless its actually torn (which I doubt - the pain would be much more severe if it was) - if torn, a more complicated protocol would be needed, I guess.
  19. The diagram below on the left shows the body without the most superficial layer of muscle, and shows the position of the base of the spine and the coccyx. The diagram on the right shows it with all layers of muscle. If your pain is in an area coloured white on the diagrams, it means there is no muscle in that area, and so either (1) it is non-muscular pain, or (2) the pain is referred from elsewhere. I suspect it is quite possible that your pain is being felt in a non-muscle area, and is coming from fascia (of which there is a lot in the area) which has got strained by your stretches. In this
  20. Where exactly in the back is the pain? It could be due to lots of different things, and knowing the precise location (as much as that is possible, at least) would help working out what might be happening.
  21. @AlexanderEgebak - if you dont know it already, this video and similar ones are rather illuminating:
  22. The difference from saying "with full awareness in the body", is that what I am describing is progressive, so you focus on multiple small areas in turn, and dont miss any parts. It helps you to concentrate on the parts which are NOT feeling a sensation, as well as those that are - the latter naturally tend to attract our attention - but I think it is important that we become aware of the limits around the parts that ARE being strongly affected, and their border with those that are not.
  23. Well, if you have the hamstring flexibility, you could lie over your front leg in a split, and this wouldnt involve the hip flexors at all. Jim.
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