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

[jordan]

Hello forum friends

 

I just did SF1 for the second time, my first being five days ago. After doing the unsupported side bend (stretching the left side of the torso), I had my first super intense 'emotional'/P.A. experience following a long held stretch. The strong and slightly unpleasant sensation I felt in the stretched area after rolling my shoulder forward to come out of the stretch shifted into several minutes of uncontrollable peals of laughter (I'd even be bold enough to say they were guffaws ...or LMAOs).

 

I've been working hard lately to eliminate my plank of wood like spinal mobility and body awareness, by integrating Craig's and Ancestral Simon's spinal movement tutorials into my bodymind practice, as well as passive back bending and cat pose (I've been much more diligent about stretching for forward bend and legs apart, as I live in a tent and I always have some ground to stretch on but no rings or walls around. I stopped making excuses though and find places in the barn to give some love to the upper body)

Im still in a post stretch state of mirth, having paused the program to report on my experience quickly, but I feel like this pose has opened up that side line quite a bit.  I am also in a fantastic mood :-D

 

Neat! Motivating!

[Kit_L]

Cheaper than drugs and good for you!

[Brad]

Hi all,

Any word on being able to download the bonus videos?

[Kit_L]

No, this is a Vimeo shortcoming. There are plenty of free softwares that allow you to download while streaming though; search and ye shall find!

[jaja]

On 24/9/2016 at 9:20 AM, Kit_L said:

Please report back with whatever works (or doesn't).

I've experimented a bit. If I position my foot further forward it increases the stretch (obviously) and it also diminishes the numb sensation, BUT I feel tension in my hamstring; probably I need a stretch there, too.

Today I tried also stretching my piriformis first. Worked like a sharm for my right leg, but not so much for my left one. Moreover an interesting thing happened while stretching my right hip flexor: when I tried to point the back foot and start the last sequence, I noticed the entire mid section of my leg was totally numb, like it was anesthetized. Maybe I pinched a nerve or constricted a vessel, but I'm not sure.

Aside from all this, I've a further question. Lately I've been working on my core and among my exercises I've included L-sits; since they are heavy on hip flexors, I wonder if there's something I should consider about doing strength training alongside deep stretching sessions. Could L-sits hinder my stretching progress? One of my goals is getting rid of APT, so I'm quite concerned about this.

[Kit_L]

Q. reply for now. L-sits will not hinder your stretching of the HFs; but do the strength work forst then then you'll really be able to stretch them following. It's a perfect combo. actually. Oh, and neural, very very likely (constriction of blood vessels usually does not lead to numbness).

[jaja]

Is it possible for this HF stretching exercise to simultaneously stretch also the hamstrings?

[Kit_L]

Always, in fact.

[Brad]

I have been doing SLOW-FLOW 2 roughly twice a week for the past month and have made significant progress in range of motion, relaxation, and suppleness of my hip flexors and piriformis. The key, I feel, has been the length of time in the stretch. I have noticed that it takes at least a couple minutes for the muscles to relax to a point where they get close to their end range of motion. This has been a revelation in stretching my own body because it showed me that before, when I would hold stretches for much less time, I wasn't even getting to the point I should be at to start truly stretching the area I was working on. I should say that, even though I said the duration of stretch was key, I also believe that the contractions and exploration of movement in different planes of motion are crucial to the progress I have seen.

I have been experimenting with a few other long-held stretches using the same principles and am seeing similar results, which is very exciting. It has only been one month but I am really looking forward to seeing the effect these long-held stretches will have over the next six months or year.

SLOW-FLOW 2 is a great addition to the Stretch Therapy material. The bonus videos are excellent as well. 

[Kit_L]

Brad, lovely insights. And @Dave might chime in and mention one of his favourite words, "simmering". This is what happens when one is holding a stretch at a lesser intensity (which, of course, we impatient humans are not inclined to do—unless one has had experiences like the ones you share beforehand). The lesser intensity is necessitated by the time you plan on holding; and at this lesser intensity, a range of new phenomena manifest. Liv has been recommending this for years.

[[DW]]

3 hours ago, Kit_L said:

Brad, lovely insights. And @Dave might chime in and mention one of his favourite words, "simmering". This is what happens when one is holding a stretch at a lesser intensity (which, of course, we impatient humans are not inclined to do—unless one has had experiences like the ones you share beforehand). The lesser intensity is necessitated by the time you plan on holding; and at this lesser intensity, a range of new phenomena manifest. Liv has been recommending this for years.

These are lovely discoveries, Brad.  I will clear up a little what I (Dave) actually mean by simmering AND simmering - as when I use the term 'simmering' I mean simmering but people infer that I mean simmering when I say simmering (what a sentence!). 

So, what Brad mentions above could be called simmering (no italics).  It is the very same thing [K] is mentioning with this sentence: "The lesser intensity is necessitated by the time you plan on holding; and at this lesser intensity, a range of new phenomena manifest. Liv has been recommending this for years.".    This is beautiful, wonderful - but not what Dave is talking about when he says 'simmering'. 

What I mean when I say 'simmering' is simmering.  When I refer to simmering in Physical Alchemy I am only talking about the italics simmering (simmering).  What Brad is reporting and what [K] is mentioning has been within the ST corpus for a long time.  What I am talking about with simmering I never encountered in my time in Canberra.  It grew out of the creation of Physical Alchemy proper (which occurred only in my time in Sydney.. ~2013-14 onwards). 

What is this simmering, then?  This is a very difficult thing to describe in this format though it is a very tangible thing to see-feel (IF you can see-feel it - interesting, no?).  The most I will say about it at the moment (will likely have to expand upon it in my book) is that it is a meta-quality emergent from the combined study of other skills but that having all the skills in isolation does not coax this quality to coagulate in and of itself. 

The skills one must be very proficient at simultaneously are:  Partner Stretching, 'uncoupling' of muscular structures, physical intuition, feeling-witnessing emotional and visceral sensations, deep physical relaxation, Awareness and atmospherics sensitivity.  It is blocked if one tries to forcibly provoke it (strong concentration on the body).  Within Physical Alchemy having the ability to enter the simmering state is viewed as a precursor to moving from what I am calling 're-patterning stretching' into what I am 'alchemical stretching'. 

So whilst I agree that the 'other simmering' (no italics) is wonderful and train this still myself it is not at all what I mean when I same simmering.  One can hold a long, medium stretch and not at all evoke what I call simmering - in fact this is almost always the case.  Nothing wrong with that, it is a wonderful type of stretching that works into fascial restrictions in an excellent way, often.

[DW]

 

 

 

[Kit_L]

So, let us agree to use "simmering" to mean what I suggested above, and simmering to mean alchemy, something I studied for years with Lama Lar, but is probably different to what @Dave describes. I understand deeply that simmering cannot be easily described (and perhaps shouldn't be, publicly), and agree completely that must be experienced. Gurdjieff was a major influence in Lar's work, too, BTW.

[oliviaa]

Brad, very cool to read about your experimentation with the principles of the approach: this is exactly what ST is all about – each individual finding what works for them.

[jaja]

I'm keeping experimenting with the hip flexors stretch and I think I'm demanding a bit too much from my lower back because I've been feeling tightness and mild discomfort during the past seven days. Probably the problem are my erector spinae, which is no surprise since I have APT (reason why I'm focusing a lot on hip flexors). Is there any effective stretch for these muscle? Possible one I can hold for a few minutes.