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Two new programs: Liv's SLOW–FLOW, programs 1 & 2


Kit_L

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http://vimeo.com/ondemand/slowflow1 (one hour fifty minutes, standing twisting, side bending, hip activation)

and

http://vimeo.com/ondemand/slowflow2 (fifty minutes, hip flexors/quadriceps, and piriformis)

Both were shot on location at the recent Deeper Into The Stretch (DITS) workshops; both are follow-along with detailed instructions and exhortations to greatness! 

This thread above is what led to the programs offered here today; they are some of the steps that Liv has taken to turn her excellent 'flexibility' (in ROM terms) into suppleness, and a greater state of relaxation. Both programs contain strength elements and both micro-movements and pulsing.

More to come.

Edited by Kit_L
bogus links!
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And fixed in the original post. Absolutely clueless as to how that happened. Thank you!

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  • 3 weeks later...

I'm currently using the second part of the program to open my hips and loosen my piriformis and I've to say I'm quite satisfied, great work! I'd like something similar for the upper body also, specifically for the chest; any chance to have it in the future?

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I shall draw Miss O's attention to your post Jaja; I am sure something can be done! K

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  • 2 weeks later...

Today I added three free programs to SLOW–FLOW 2; these are free "bonus elements" (and there's one more to come).

The bonus elements are Hip flexors ('again?', I hear some of you groan), Pancake, and everyone's perennial favourite, Outer hamstrings.

My understanding of how this works is that if you have bought the program and revisit it on Vimeo, the Bonus Elements should be waiting for you there. These were all shot on the recent Monkey Gym workshop.

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Definitely a question worth asking; there's nothing on Vimeo that even suggests that bonus material (a separate window in the 'Videos' section where you build programs) would not be downloadable. There are no separate controls for this, either. I will check with Vimeo and come back to you.

As things stand, are you able to stream?

I have put in a Vimeo Support Ticket with all the details; let's see what they come back with. Thanks for letting me know.

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The whole point of no-DRM downloads is to be able to use them on any device you own. I am on this! I will see what they come back with in the morning.

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Just tried out program 1 - this is really, really good stuff. And exactly what I needed. Seriously, I feel like this program was made for me. I've been trying to explore the same fascial lines in my own practice (after they've opened up from Rolfing), and also the work with the toes I've been trying to mobilize and loosen up, as well as single leg work. Liv just completely delivers on all fronts like an absolute professional. Picked up some super valuable new tools. Production quality is top notch, as always! Very thankful for you guys creating this material and sharing it. I've got my work cut out for me

 

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Thank you, sincerely. We have just had a look at the annual figures for Vimeo income; no new boat yet. So real feedback like this is especially appreciated! And a nice birthday surprise for Liv; it made her day.

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I experienced an unexpected and really interesting benefit from Slow Flow #1. I've always been a right side sleeper for as long as I can remember. Sleeping on my left side is uncomfortable and is usually interrupted by a cramping sensation on my right side around my 12th rib. If I do fall asleep in this position I wake up sore around my lateral right hip even when supported with a pillow between my knees. I always thought this discomfort was caused  by tension in right QL. Side bend stretches feel good and help with morning soreness but didn't change the sleeping issues. 

The unsupported slumped, rotated and side bent sequence (SRSB) in Slow Flow #1 has released a lot tension. I've slept the past few nights comfortably on either side with much less morning soreness after following the video a couple of times. SRSB is a really challenging sequence for me. I think because of the very long time it's held the deeper spinal intrinsics are affected as well the broader, more global QL. The repeated cues to shift the hip laterally when the torso slumps in opposition is opening fascia which has been stuck a long time. This very awkward posture ("like a stroke patient") has reached a deeper restriction in me than the long graceful arc of a typical side bend. 
I think a reason for this effect is the emphasis on moving the flexed thoracic spine away from an erect lumbar, creating a shearing action between the relatively mobile lumbar and immobile thoracic vertebrae as the hips shifted contra laterally. 
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Thanks Mark,

Insightful and very helpful. It's impossible to exaggerate how useful feedback like yours and zenwoof's is: it is invaluable to us. Thank you.

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  • 2 weeks later...

So, I've been trying SFlow1 for a short bit, and I think it is great.

The standing twisting sequence is a goodie, that could easily be missed in its simplicity. It may be the amount of time spent moving to the end of the range, but I have a feeling it has already did a bit of good to my very stuck T-spine region.

The "stroke victim" sequence is brilliant, I'm also using it as one of the tools I'm trying to fix my lower back problem (stopped flexing few weeks ago), still I haven't been able to do it in full without coming out of few times ;)...

I haven't played much with remaining sequences, but there is a lot of good stuff there I feel.

Olivia shows again and again how great instructor she is, hints are spot on (and how many times I've found myself saying "no, I don't again" when hearing that "are you breathing comfortably" :) ).

Quality and production are good as always (very small minus for including that mic noise when Kit was fixing it :) ).

 

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While both classes and the bonus tracks have been excellent,  the biggest change for me has been the opening I have gained from Olivia's foot sequence.  

I have been playing with the classes for the last month.  For me,  the best part of Olivia's program has been the foot sequence.  Although very challenging,  she gets all the movements right.  On some of the squatting variations,  my feet were too sensitive.  I found doing them with support from an overhead band allowed me to finally open up my feet.  Once my feet opened up, so has my squat,  etc.  Thanks again for posting. 

- KDas in CT,  USA

 

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  • 1 month later...

Iva, sorry to hear that. This is a Vimeo problem; could you contact their Help desk (there's nothing we can do from here, Berlin).

If you contact them and get a ticket number AND they can't help you, please forward the ticket with all info to me and I will contact them on your behalf. 

Good luck, K

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Iva, it wouldn't hurt to contact technical support like Kit suggests, but just a couple of things to try in the meantime:

-If you have any popup blockers, disable them before trying to download.

-If you have more than one browser (Chrome, Firefox, Explorer/Edge, etc.), try downloading from a different browser.

-Make sure you're clicking both "Download" and then the little cloud-shaped icon in the window that pops up to actually start the download.

If it still doesn't work, feel free to send me a private message describing exactly what you're doing and what happens and I'll try to help.

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I've been using the hip flexors exercise for some time now and I think I'm progressing, since the feeling of tightness is gradually reducing its intensity.

However I have something to report: when I'm leaning forward, holding the ankle of my back leg, I start to feel the foot of my foreword leg going numb. By the end of the exercise the numbness is so intense I can't keep the final position much longer and so I often skip the bit when I'm supposed to relax for the length of ten breaths.

This sensation happens on both sides, but it's stronger on my left leg. I think it might be the sciatic nerve, but obviously I can't be sure. Does someone have any suggestions? Could it be related to tight piriformis?

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@jaja try 'flossing' or 'nerve gliding' the sciatic nerve before the stretch. also, Liv has mentioned in the past that stretching your piriformis first can help to prevent numbness

basically, extend your leg until you feel a stretch, then back off an inch from that range https://i.ytimg.com/vi/s9oeg6nfP9w/maxresdefault.jpg. then flex and extend the ankle a few times. you can also do it again after, put with the leg at an angle to the opposite side

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If that does not work, do the advanced piriformis stretch first, followed by the single Leg Dog Pose: this combination gets full sciatic nerve movement and is exactly what I use with my pesky hamstring. Please report back with whatever works (or doesn't).

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