Naldaramjo Posted December 18, 2018 Author Posted December 18, 2018 December 18, 2018 Joe’s Daily 5 Lying TFL/Medial Glute stretch x15+ breaths Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths Chair Seated Piriformis x5-10 deep breaths MTS My inner hip muscles need a bit of rest in the frontal plane. Just a simple selection of mobility movements today. L3: Boxing the Compass (Lunge) Today's focus: making sure the hips are absolutely level as the lunge deepens Jibengong: Ankle Circles (14/29) Miscellaneous Various medial glute exercises Since my medial glutes are clearly quite tight, I thought I'd look around for some ways to test if they were also a bit too weak. I did most of the tests in this video, and it seems I have some work to do! My unilateral performance is pretty abysmal. I attempted a few of the remedial exercises in this video (the ones not requiring dumbbells), and it was nice to be able to feel that muscle specifically contract. Will keep these up. 1
Naldaramjo Posted December 19, 2018 Author Posted December 19, 2018 December 19, 2018 Joe’s Daily 5 Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths Chair Seated Piriformis x10 deep breaths MTS Jibengong: Ankle Circles (15/29) Miscellaneous A few medial glute exercises 1
Nathan Posted December 20, 2018 Posted December 20, 2018 On 12/18/2018 at 10:19 PM, Naldaramjo said: Advice must be tricky when it comes to meditation as we are all so different. I appreciate you sharing your perspective, though, and it's given me a lot to think about. Well, we're all different, but at the same time we're all fundamentally the same. And so there will be fundamental elements that apply to all of us, I'm sure. But I'm not one to give any advice, so I only offer my experience thus far. I have heard that visualizations are an integral part of some Tibetan traditions, so they must have some value. I'm sure I could save myself some time by researching these things (and I do listen to relevant podcasts when I have the time), but I enjoy experimenting and I'm in no rush 1
Naldaramjo Posted December 21, 2018 Author Posted December 21, 2018 December 20, 2018 Joe’s Daily 6 Lying TFL/Medial Glute stretch xMany breaths I wonder if this particular stretch is getting right into the core of the benign fasciculations I've had in my calves for a few years now. It does seem to aggravate the twitching and nerve sensations in my legs and feet, if only temporarily. This might be alarming if not for the fact that muscular tension is overall much lower in the hip area and they feel much more unrestricted in many movements. Sometimes this process is so confusing! Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths Chair Seated Piriformis x10 breaths Lunge x5 Breaths A tentative daily inclusion, since I'm not doing the boxing the compass every day at the moment. Focus on keeping the hips level and square and letting that guide the relaxation. A generally mellow session, but it still felt good. And that is good to acknowledge and remember. If the end goal becomes the prime focus, the process deteriorates. May every day be enriching. Inspiring words from a yogi I admire. Lots of philosophical crossover between yogic and ST disciplines. 1
Naldaramjo Posted December 21, 2018 Author Posted December 21, 2018 December 21, 2018 Joe’s Daily 6 Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths For the first time, I used my calf as a bodyweight brace instead of a prop. Feels a little wobbly, but not uncomfortable! Chair Seated Piriformis x10 breaths Medial glute relaxation has helped significantly in my awareness of the TFL stretching (specifically on my right hip). Lunge Steps Just a few slow and controlled reps here...focusing on keeping the pelvis stable and level through the entire range of motion. Feels like it's activating parts of the glutes not previously activated...possibly due to the new ROM possible because of the lying TFL/Medial Glute stretch. Positive sign! 1
Naldaramjo Posted December 23, 2018 Author Posted December 23, 2018 December 22, 2018 Joe’s Daily 6 Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths Chair Seated Piriformis x10 breaths Lunge Steps 1
Naldaramjo Posted December 23, 2018 Author Posted December 23, 2018 December 23, 2018 Joe’s Daily 5 Lying TFL/Medial Glute stretch xMany breaths This is one stretch where the level of concentration significantly affects the effectiveness of the release. There are so many angles to play with in terms of just how the TFL or Medial Glute are stretched. Additionally, the relaxation I've experienced so far in this muscle has dramatically changed the way stretches in completely different muscles feel. Like there's some kind of redistribution of elasticity. Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths Wish I had a mirror for this one. Chair Seated Piriformis x10 breaths MTS L4: Baby flop ...shocked to discover how much improvement I'm seeing in this movement without stretching it directly. It truly feels like a flop now! L7: Seated Figure 4 Still feel some sharp pinching sensation in my left hip if I close the angle between my torso and left femur too much. Lunge x5 breaths 2
Naldaramjo Posted December 26, 2018 Author Posted December 26, 2018 December 25, 2018 Joe’s Daily 6 Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths Chair Seated Piriformis x10 breaths Lunge x5 breaths 1
Naldaramjo Posted December 26, 2018 Author Posted December 26, 2018 December 26, 2018 Joe’s Daily 6 Lying TFL/Medial Glute stretch xMany breaths Continually blown away by the potential for release with this stretch. I find that I can focus with pinpoint accuracy on where I want the stretching sensation, and it feels like it's changing how my femur sits in my pelvis in almost every other position. Floor Upper & Middle Back Stretch x10 breaths Case in point: I new sit further forward on my sit bones as I'm rocking back into this stretch, making it much easier to target the thoracic spine. Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths Kneeling Quad Stretch Feeling like this is a good substitute for the lunge stretch for a while. I have to fiddle with the angle a bit, but there's a particularly tight line that runs deep down the inside of the front of the leg...it feels like a band of muscle. Perhaps the pectineus or the sartorius muscle? Whichever it is, after about 5 breaths, the stretch expands into the general hip flexor area and it's a very strong sensation down the front of the leg, specifically near the hip crease. We'll see if I can bee consistent with this one and what might happen! Chair Seated Piriformis x10 breaths 1
Naldaramjo Posted December 28, 2018 Author Posted December 28, 2018 December 27, 2018 Joe’s Daily 6 Lying TFL/Medial Glute stretch xMany breaths Kneeling Quad Stretch Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths Chair Seated Piriformis x10 breaths 2
Naldaramjo Posted December 30, 2018 Author Posted December 30, 2018 December 28, 2018 Joe’s Daily 6 Kneeling Quad Stretch Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths Chair Seated Piriformis x10 breaths December 29, 2018 Joe’s Daily 6 Kneeling Quad Stretch Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Kneeling Side Bend x5 breaths Chair Seated Piriformis x10 breaths 2
Naldaramjo Posted December 31, 2018 Author Posted December 31, 2018 December 30, 2018 Joe’s Daily 6 Kneeling Quad Stretch x10 breaths This stretch is, for the moment, replacing the "boxing the compass" stretch. If I go into a slightly deeper lunge and begin to play with the leg angles, I can move the stretching sensation into different parts of the quadricep muscle, which is where I feel I need the stretch more. Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Elbow Backbend x10 breaths Attitude and intention significant impact the quality of this stretch for me. I'm much better able to sustain my body's weight on my elbows alone without residual muscular tension. Hanging Side Bends x5 breaths Felt like I needed a more uniform stretch along the side of my body. With the kneeling side bend, it's sometimes difficult to ensure uniform lateral stretching through the side of my body. Chair Seated Piriformis x10 breaths 2
Naldaramjo Posted January 2, 2019 Author Posted January 2, 2019 December 31, 2018 Joe’s Daily 6 Kneeling Quad Stretch x10 breaths Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Floor Lying Elbow Backbend x10 breaths Some Kind of Side Bends x5 breaths Chair Seated Piriformis x10 breaths January 1, 2019 Joe’s Daily 6 Kneeling Quad Stretch x10 breaths Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Lying Elbow Backbend x10 breaths Some Kind of Side Bends x5 breaths Lying Piriformis x10 breaths January 2, 2019 Joe’s Daily Set Medial Glute Strength Work As my medial glutes continue to strengthen, specific stretches for them start to feel more "right." So, I'm going to continue under the assumption that my pelvis stabilizers need some work. Today, I did an exercise that I don't know the name of. Kind of like this: Standing, tuck the tail and use one arm as a brace on a wall or supporting shoulder-height handhold. Laterally raise the opposite leg, with a slight pull backwards as well. Hold the maximally contracted position for several seconds. Being careful not to drop the leg at all, attempt to rotate the foot outward. (this isn't so much a medial glute exercise as an intense contraction for something deep within the hips...any ideas?) Repeat with the opposite leg. Kneeling Quad Stretch x10 breaths Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x5+ breaths Lying Elbow Backbend x10 breaths Lying Piriformis x5 breaths Seated Piriformis x5 breaths Thought I'd try a couple of different piriformis-specific stretches to gauge their respective efficacy. Seated piriformis appears to be the winner for now, although I'm noting increased sensations in the piriformis muscle during almost all stretches it is involved in. 2
Nathan Posted January 3, 2019 Posted January 3, 2019 14 hours ago, Naldaramjo said: Being careful not to drop the leg at all, attempt to rotate the foot outward. (this isn't so much a medial glute exercise as an intense contraction for something deep within the hips...any ideas? Well, that's external rotation. A lot of muscles contribute to external rotation, but that's most likely your piriformis The exercise you're doing sounds a lot like a standing version of the fairly common dog-pees-on-fire-hydrant or whatever leg lift that is usually done on all fours. You might try it on all fours since gravity gives more appropriate resistance in that position. You can do it with the leg straight or bend the knee for different effects too. 1
Naldaramjo Posted January 3, 2019 Author Posted January 3, 2019 2 hours ago, Nathan said: Well, that's external rotation. A lot of muscles contribute to external rotation, but that's most likely your piriformis The exercise you're doing sounds a lot like a standing version of the fairly common dog-pees-on-fire-hydrant or whatever leg lift that is usually done on all fours. You might try it on all fours since gravity gives more appropriate resistance in that position. You can do it with the leg straight or bend the knee for different effects too. Lol! I can easily visualize that...I'll give it a go tonight. I wonder how much the orientation of the torso impacts the sensation of the exercise. 1
Naldaramjo Posted January 3, 2019 Author Posted January 3, 2019 January 3, 2019 Joe's Daily Jam All-Fours-Dog-Peeing-on-Fire-Hydrant Exercise x10 lifts each leg Thanks to @Nathan for this suggestion. A very interesting exercise for me! Especially with care taken to maintain a neutral pelvis. I initially felt like my abdomen was trying to sort out which muscles were needed to properly stabilize! Didn't feel a piriformis contraction initially but did feel some adductor resistance. Played around with pelvis position (neutral or tucked), and also with leg external/internal rotation. Overall, I feel like I could benefit from this movement. I'll keep it up. Kneeling Quad Stretch x10 breaths Much easier to maintain level hips...perhaps the muscle activation in the previous exercise aided in this? Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x5+ breaths Lying Elbow Backbend x10 breaths Some Kind of Side Bend x5 breaths Seated Piriformis x5 breaths Stationary Lunges x10 each leg As with the kneeling quad stretch, really feeling neutral pelvis stability in this movement. Encouraging. - ANOTHER FLEXIBILITY NOTE: Tailor Pose is nearly a comfortable sitting position. I'm shocked to be at this point, as I could never tell where the restriction in this position was before. 3
Nathan Posted January 4, 2019 Posted January 4, 2019 21 hours ago, Naldaramjo said: Much easier to maintain level hips...perhaps the muscle activation in the previous exercise aided in this? Amazing what happens when the muscles are awake 21 hours ago, Naldaramjo said: ANOTHER FLEXIBILITY NOTE: Tailor Pose is nearly a comfortable sitting position. I'm shocked to be at this point, as I could never tell where the restriction in this position was before. Fantastic! That's huge 1
Naldaramjo Posted January 5, 2019 Author Posted January 5, 2019 13 hours ago, Nathan said: Amazing what happens when the muscles are awake Fantastic! That's huge Lol...thanks...the knees haven't completely dropped to the floor, but importantly, for me, is that my pelvis feels properly aligned - my bodyweight is above my sitting bones, so I don't feel like I'm overexerting myself just to stay upright. Even without that final bit of mobility being free, there's no doubt in my mind as to the difference in the tailor pose sitting experience. 1
Naldaramjo Posted January 5, 2019 Author Posted January 5, 2019 January 4, 2019 Glute Strength Work All-Fours-Dog-Peeing-on-Fire-Hydrant Exercise x10 lifts each leg I allowed pelvic rotation into the movement this time while doing the exercise with a straight leg. Significant contraction in the hips, although I can't yet figure out what specific muscle is working most. My whole body needs to brace for this. Stationary Lunges x10 each leg Religious devotion to level hips. Joe's Daily Jam Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Lying Elbow Backbend x10 breaths Some Kind of Side Bend x5 breaths Seated Piriformis x5 breaths The ease with which I can get into the starting position for this stretch is a testament to its effectiveness, and the effectiveness of the routine it's a part of. Encouraging work. 2
Naldaramjo Posted January 6, 2019 Author Posted January 6, 2019 January 5, 2019 Joe's Daily Jam All-Fours-Dog-Peeing-on-Fire-Hydrant Exercise Experimented with all manner of articulations this time, searching out the strongest contractions. Much to my surprise, allowing the pelvis to rotate while extending the leg out improves the medial glute contractions. I figured that the more isolated leg movement would have been more effective, but no. Kneeling Quad Stretch x10 breaths Lying TFL/Medial Glute stretch xMany breaths As my medial glutes strengthen, finding especially tight lines in this stretch is getting harder. Will continue to adapt it as I can. Floor Upper & Middle Back Stretch x10 breaths Lying Elbow Backbend x10+ breaths Growing to really enjoy backbends... Some Kind of Side Bend x5 breaths Seated Piriformis x10 breaths Lying Piriformis x10 breaths What really makes this stretch work for me is actively pulling my knee away (with muscles) while pulling my foot in (with the opposite leg's knee). These two combined movements introduce a strong sensation deep within the hips. 2
Naldaramjo Posted January 7, 2019 Author Posted January 7, 2019 January 6, 2019 Joe's Daily Jam All-Fours-Dog-Peeing-on-Fire-Hydrant Exercise The "all fours" position appears to be a good position for me in terms of developing hip mobility and strength. Gravity offers resistance against the muscles that need the most work, and there are all kinds of ways in which I can articulate my upper and lower leg to increase or alter the sensation, both in intensity and in location. Stationary Lunges x10 each leg Still experimenting with knee angle here. Is there an ideal way in which this exercise should be executed? The more vertical my shin on my front leg is, the more focus on the forward leg glute I find the contraction, but what about the trailing leg? Should its knee also be bent at 90 degrees, or should the lunge forward step be a great stride, practically straightening the back leg? Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Lying Elbow Backbend x10+ breaths Some Kind of Side Bend x5 breaths Anyone have any side bends to recommend? Perhaps I should introduce a prop into this one? I feel like I'm reaching just a bit too much in order to brace my bodyweight on my calf. Seated Piriformis x10 breaths Lying Piriformis x10 breaths A long ways to go, but I am encouraged to be feeling this movement as a stretch, and not as a nebulous restriction. 1
Nathan Posted January 7, 2019 Posted January 7, 2019 2 hours ago, Naldaramjo said: Still experimenting with knee angle here. Is there an ideal way in which this exercise should be executed? The more vertical my shin on my front leg is, the more focus on the forward leg glute I find the contraction, but what about the trailing leg? Should its knee also be bent at 90 degrees, or should the lunge forward step be a great stride, practically straightening the back leg? There's no general ideal - different positions will work better for different purposes. The general prescription is to have the knee angle open at least 90 degrees, but closing it is a viable alternative that shifts the focus. The back knee angle will simply depend on your flexibility. If you can straighten the back leg, then by all means go for it. Attempting to straighten it is one of the possible contractions, in fact. (It might be helpful to think of pushing the heel backward rather than straightening the knee.) 2 hours ago, Naldaramjo said: Anyone have any side bends to recommend? Perhaps I should introduce a prop into this one? I feel like I'm reaching just a bit too much in order to brace my bodyweight on my calf. How is your seiza position? Can you sit in seiza comfortably? If you can, I have a nice variation that I've been using for a while now that I really enjoy. Otherwise, using a chair sounds like it might be a good alternative for you. You can find it in the Overcome Neck & Back Pain program, and you can actually see Kit demonstrate for free in the trailer for the DVD update on Vimeo here. By the way, I was looking at Annihilation on Amazon JP and it looks like the Southern Reach trilogy actually has an official Japanese translation. That was a bit unexpected. I may have to give it a read if I enjoy the English Also, I noticed the author has also written Wonderbook (Revised and Expanded): The Illustrated Guide to Creating Imaginative Fiction. Have you read it, by chance? It looks pretty interesting - I'm tempted to grab it 1
Naldaramjo Posted January 7, 2019 Author Posted January 7, 2019 1 hour ago, Nathan said: There's no general ideal - different positions will work better for different purposes. The general prescription is to have the knee angle open at least 90 degrees, but closing it is a viable alternative that shifts the focus. The back knee angle will simply depend on your flexibility. If you can straighten the back leg, then by all means go for it. Attempting to straighten it is one of the possible contractions, in fact. (It might be helpful to think of pushing the heel backward rather than straightening the knee.) Good tips...thanks. For a while, I wonder if both the fore and aft legs should be bent similarly, with the trailing leg being 90 degrees out of phase (in polar coordinates). 1 hour ago, Nathan said: How is your seiza position? Can you sit in seiza comfortably? If you can, I have a nice variation that I've been using for a while now that I really enjoy. Otherwise, using a chair sounds like it might be a good alternative for you. You can find it in the Overcome Neck & Back Pain program, and you can actually see Kit demonstrate for free in the trailer for the DVD update on Vimeo here. Oh, thanks for this...I actually tried Kit's chair version a while back, but it was giving me more problems than anything else. That might have been due to my still recovering from an injury though. I'll try it out tonight. I'm game to see your seiza variation. I can sit comfortably like that for at least a few minutes, and I'm always open to improving my ankle flexibility as well. 1 hour ago, Nathan said: By the way, I was looking at Annihilation on Amazon JP and it looks like the Southern Reach trilogy actually has an official Japanese translation. That was a bit unexpected. I may have to give it a read if I enjoy the English Also, I noticed the author has also written Wonderbook (Revised and Expanded): The Illustrated Guide to Creating Imaginative Fiction. Have you read it, by chance? It looks pretty interesting - I'm tempted to grab it Oh, I guess that makes sense. I bought a Korean translation of Annihilation for one of my students a while back. I should've known there'd be a Japanese version as well. But really, the English prose is fantastic, and I recommend starting there. Are you a writer? I've not heard of Wonderbook. 1
Naldaramjo Posted January 7, 2019 Author Posted January 7, 2019 January 7, 2019 Joe's Daily Jam All-Fours-Dog-Peeing-on-Fire-Hydrant Leg Mobility Work Lunge Quad Stretch Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x5 breaths Lying Elbow Backbend x10+ breaths Lying Piriformis x10+ breaths Baby-Flop A tentative reintroduction. Just seeing how it feels. Something doesn't feel quite right when I rotate my upper body so it rests over a particular leg. As if there's a risk of overstretching imminent. Still, a much improved sensation since I first took a break. Seated Figure 4 Happy to see improvement here....ROM is much better, but most importantly, there is far less impingement in the left hip. The movement doesn't have a harmful quality to it, although certain minor twinges are present. 1
Kit_L Posted January 7, 2019 Posted January 7, 2019 15 hours ago, Naldaramjo said: The general prescription is to have the knee angle open at least 90 degrees, but closing it is a viable alternative that shifts the focus. Which exercise are we talking about here? :)
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