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Nathan

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Nathan last won the day on April 9

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  1. Pretty sure you cannot buy a mother whale anywhere, but Dave or Cherie might be able to supply a blueprint (or some measurements). I assume you know how to get in touch with them. They're both active on FB, but you can also try tagging them here and they'll probably respond
  2. Hey! Just noticing this. It's been around 1.5 months now. Did you end up doing what you described? How is it going?
  3. This is something most of us have felt, to varying degrees. Please be careful not to feed the inner critic, though. Self-compassion will make the whole process much more enjoyable and more effective. Bring curiosity and awareness to these patterns, but leave out any moralistic judgments and harsh self-criticism, e.g., "I did it again! I'm a failure! I'll never break this cycle!" Swap that with something like, "Oh, wow, it happened again. Interesting. I wonder what was going on in my mind when I grabbed that snack. What underlying need was I trying to meet? What emotions was I feeling? How were they manifesting as sensations in the body? How am I feeling now? Did it meet my need?" Et cetera. Remember that it takes time to establish unhelpful habits, and it will likely take time to unlearn and replace them. But you can do it. And you can build a lot of self-awareness and resilience along the way. Wishing you all the best!
  4. The simple answer is yes. With enough practice, you will become more mindful in daily life, and with more mindfulness, you will open up space between stimulus and reaction, which will allow you to respond. But you can also speed things up by adding some direct work with these specific patterns of yours. CBT is intellectual. It works great for certain issues, and for certain people. Others don't find it very helpful. If you want to go in that direction, I recommend MBCT (Mindfulness-Based Cognitive Therapy). It's basically CBT, but with the addition of mindfulness practices. However, if you want to try something that you can do on your own first, Dr. Jud Brewer has a great book called Unwinding Anxiety. The title is slightly misleading; it's really about addictions and negative behavior patterns, in general. The book leads you through a process of mapping out your negative behavior patterns so that you become familiar with your triggers, and then it gives some tools (the big hitters are mindfulness and meditation) to work toward changing the patterns.
  5. If you mean this, then yes, it stretches the piriformis. This is exercise 22 "Lying hip (piriformis)" in Stretching & Flexibility (page 68).
  6. Do you mean reverse Nordic curls? If so, that's a great movement. Really enjoy them
  7. Interesting question. Hope you are doing okay - I read that acute prostatitis can be life-threatening I figured if the pelvic floor were addressed anywhere, it would be Stretching & Pregnancy, so I took a look. It does have a whole section on pelvic floor strengthening but I didn't see it talking about directly stretching the pelvic floor muscles. My (uninformed) guess is that the standard groin stretches will do what can be done. I did a quick Google search and most of the "stretches" being recommended are not actually stretches, but relaxation of the muscles, in child's pose or the deep squat, for example. It seems like daily deep squatting and lying relaxation would cover most people's needs, but perhaps your case is different. Hopefully @Kit_L can add more.
  8. Hi Nick, @Kit_L will be able to offer much better advice than I, but while you're waiting on a reply from him, I would say try to rest/relax, stay hydrated, and avoid painful movements. Ice can be used to reduce pain, but it's generally better to use heat since it promotes increased blood flow to the tissues. Movement is usually better than complete rest, as long as it can be done without discomfort. A skilled chiro or masseuse could definitely be helpful, but the effectiveness will depend heavily on the practitioner, so only go this route if you have a practitioner you trust or can get a recommendation from someone you trust. Best of luck and wishing you a speedy recovery!
  9. Hey Ed, I'm guessing a lot of people won't be able to see your image since it's in HEIC format. I've converted to JPG and resized for you: Glad to hear you're making progress!
  10. Hi there, Welcome to the forums! Please take a look at the ST Piriformis Syndrome Wiki. I've linked directly to the videos section at the bottom of the page. There are several variations of the piriformis stretch for you to try here. In particular, I think you might find this version helpful, but try them all and find out which works for you. As for the knee, you don't want to stretch it because it's a joint, not a muscle. As your piriformis and the surrounding tissues loosen up, the rotational forces causing discomfort in the knee will attenuate, so just keep working on the piri. Let us know how it goes!
  11. @Jim Pickles Awesome! I bet that was fun! Please share the video too if it ends up on YouTube or something
  12. Hi Hemming, Welcome to the forums! I don't think you need a professional to do this. Just someone with strong hands who knows a bit of anatomy and is willing to hurt you @MarkusO is in Germany, so maybe he knows someone near you!
  13. It sounds like you have the right mindset! Keep exploring with your practice and making it your own. Feel free to create a thread in the Workout Logs forum to keep us updated on your progress if you like, or just check in and ask whenever something is unclear if that suits you better. Wishing you all the best in your journey
  14. Hi Josh, Welcome to the forums! For those curious, I will quote the text that I am guessing you are referring to. From Kit's article, Limbering, stretching and mobility: The first thing I will say is that soreness and pain are different sensations. However, for many of us, it can be difficult to differentiate between the two until we've spent a lot of time getting intimate with our bodily sensations. Additionally, many of the muscles in and around the neck are relatively small and/or weak, which tends to result in subtler sensations of soreness. Since you experience constant neck pain, this makes learning to differentiate between pain and soreness in those muscles even more difficult for you. My advice would be to forget about making soreness a goal when stretching your neck. Instead, take note of the part of the quote that I have bolded. Consider using your range of movement to adjust the intensity and frequency of your stretching, keeping in mind that range will be affected by many different factors, including stress levels, quality of sleep/recovery, etc. For example, if you're stretching twice per week and always reaching new ranges or never experiencing reduced range of movement, then you might try increasing your frequency (e.g., three times per week or five times over two weeks) or intensity (e.g., more C-R cycles, longer end-range hold, etc.) to find out if you're "leaving gains on the table." However, if you're never reaching new ranges due to unpleasant sensations (pain/soreness), then you might consider decreasing your frequency or intensity, or trying to improve recovery via sleep, nutrition, relaxation practices, etc. Finally, I would recommend prioritizing consistency and persistence over maximum effectiveness. If you aim for maximum effectiveness, you will likely be pushing your limits, which makes injury more likely. Sacrificing maximum effectiveness for consistency and persistence may result in slower improvements, but the tradeoff is worth it, IMO. Consider your stretching practice a lifelong act of self-care, rather than a temporary intervention meant to be abandoned once your pain has improved, because even after you have conquered your pain, stretching will continue to improve your quality of life. Hope that helps!
  15. Hi Nick, The specifics would depend on whether it were trochanteric bursitis or iliopsoas bursitis, but I would suggest just exploring the various hip stretches on your own to figure out what your body needs. Look for anything related to hips, hip flexors, or piriformis and gently explore the stretches. Program 16 from the Starter Course (Part 3) would be a very nice exploration if you can get into those positions; if not, choose similar exercises from earlier in the course. From the OBP course, you could try Exercises 3, 8, 9, and 10 for piriformis and Exercises 7 and 12 for hip flexors.
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