Pain-Free At Work – New Essential Somatics DVD To Relieve Workplace Pain

An estimated 186 million work days are lost each year to back pain alone.

Workplace pain is muscle pain that can develop due to the on-going or repetitive demands of your job. You don’t have to sit at a desk, however, to experience “workplace pain.” Teachers, nurses, construction workers, data processors, salesmen and women, lawyers, doctors can all develop chronic muscle pain.

Sitting for long hours at your job can have an adverse affect on one’s health. Office-Somatics-DVD

Stress has another downside: it puts your nervous system into a “fight or flight” mode. Somatic Exerices and frequent breaks to stand, move the arms, walk up and down the hall or simply stand up and “reach to the top shelf” allow the nervous system to relax.

A more relaxed nervous system has been shown to contribute to increased mental focus and creativity. It also directly contributes to improved self-awareness and optimum muscle function. This alone can save you countless visits to the chiropractor, doctor and physical therapist.

Available Now: Essential Somatics’ Pain-Free At Work DVD

One this DVD you will learn seven easy, short Somatic Exercises you can do at your desk in order to remind your muscles that they don’t have to stay tight and frozen in one position all day long.  Consider downloading this DVD to your desktop so you can remind yourself daily how to release and relax you neck, shoulder, back and waist muscles so that they function more efficiently throughout the day.

Click here for a complete selection of the Essential Somatics Somatic Exercise DVDs.

Is Your Technology A Pain in the Neck?

Recently I read this article about one woman’s saga of neck pain. Her struggle to come to reconcile the fact that her iPad is causing her recurring neck pain is emblematic of an all cradletoo common and painful functional adaptation to our increasingly technological world.

Every day I work with people whose jobs require them to sit for up to 12 hours hunched over a computer. Most of them tell me that the task of looking at a computer screen while trying to “sit up straight,” view the screen clearly and not hunch over is taking a toll on their bodies. Their doctors tell them that they have degenerative disks. Yet they worry more that they’re getting “old” before their time.

I teach them that their muscle pain is most likely not structural in nature; it is likely a functional problem of habituation that requires re-educating of the muscles to relax and release. The muscles have become very good at staying tight in order to be able to sit for hours at a time at their desk. They’ve simply developed an unfortunate muscular habit, which requires “un-learning” in order to regain the ability to self-correct their posture and move easy without pain. The first step in the process, however, is awareness.

The “posture of senility” is the posture of the computer generation.

Tilting the head slightly forward and down is the default posture for many – secretaries, teachers grading papers, college students reading and writing for long hours, computer programmers, journalists, and editors.

What’s important to be aware of is that while neck pain is an increasingly common complaint associated with personal technology use, the brain also co-contracts other muscles to teach the entire body to hold itself in a pattern of slumping: the shoulders hunch up, our shoulder blades become fixed in place, the abdominals tighten, our breathing becomes shallow, and the chest collapses inward. This is the “startle response” (or “red light reflex“) often associated with aging and considered the “senile posture.” This reflex is not only a reflex in response to fear or the need to protect, but is has become a muscle function adaptation to technological gadgets. boy with computer

A picture is worth a thousand words and the photo at right says it all. This, unfortunately, has become the “new normal” for many. Even small children are becoming experts at slumping.

Stop right now – and notice whether or not you look like this little Indian boy, mesmerized by the computer screen in front of him? Is the back of your neck tight? Is your stomach tight? When was the last time you took a deep breath? How do the tops of your shoulders feel? If you straighten your neck to a comfortable, neutral position can you see your computer screen?

Somatic Exercises can help reverse neck pain.

Migraines, eye strain, shallow breathing, thoracic outlet syndrome, TMJ and mid/upper back pain are conditions that can develop as a result of this hunched and contracted posture. These conditions are also examples of Sensory Motor Amnesia, the condition of chronically tight muscles that have learned to stay contracted due to stress and repetitive movement. I have unconsciously created thoracic outlet syndrome in my own body from being intensely immersed in editing, and using the computer mouse in a less than relaxed manner. I reversed it using Somatic Exercises and pandiculation.

If you’re experiencing neck, back, and shoulder pain, here are a few suggestions to help you back from the edge of computer-itis related muscle pain:

And remember – movement is medicine. The brain only teaches the muscles to adapt to one’s environment. Today’s western industrialized society is more and more sedentary and people take fewer and fewer breaks to stand up, shake their hips, roll their shoulders, stretch out their arms or jump up and down.

Remind your muscles that they don’t have to stay tight and frozen; get up and move! Circle your arms, do the Twist, jump up and down, take some long, deep breaths and slowly roll your shoulders. Or lie down on your side and roll the top shoulder up, down, forward, back and in circles. Remind it that it doesn’t have to stay frozen in one place. 

Click here to purchase my easy to understand instructional DVDs.

Somatic Exercises to Combat “Computer-itis” Neck, Shoulder and Hip Pain

It’s always a full body pattern of muscle tension that causes functional muscle pain.

The muscular system and body operates as a whole, not a series of parts. When we move it’s never just one muscle that lifts our arm, brings our leg forward or bends our back; there’s a perfect coordination between agonist and antagonist muscles. If one muscle group contracts, its antagonist lengthens to allow the movement to happen. This is how we move through gravity efficiently and, we hope, with the least possible effort or pain. The brain controls us as a synergistic, constantly recalibrating system, similar to the underlying software of a computer. Update the software and the computer runs more smoothly. So it is with the body.

If, due to overuse, repetitive action or injury and accidents, we change the way that we move,  we can develop the condition of sensory motor amnesia (tight, “frozen” muscles that the brain has forgotten how to release). This means that your brain invariably contracts not just the muscles needed to complete the action, but also other groups of muscles that compensate to help us move. This “dance” between muscles stops working and both agonist and antagonist muscles become tightly contracted, it’s as if we are stuck in a vise.

In my last post I wrote about hip pain and how the posture of leaning and slumping into one’s dominant side to reach for and use the computer mouse, can create hip pain. It can also create shoulder and neck pain as one hunches, draws the shoulder forward, collapses through the ribcage and waist and concentrates on the work (and computer screen) at hand.

Try these corrective Somatic Exercises for relief of shoulder and hip pain from “computer-itis”

Here’s a simple protocol for releasing, relaxing and re-training the muscles that become painfully tight from excessive computer work. This is useful for people like me (I’m not a big fan of computers, so I tend to bring a certain level of tension to my computer work), graphic artists, graphics, film or music editors, data input workers and those whose work is simply repetitive.

Arch and flatten

Side bend

Side Bend breathing exercise – here’s a new video for you. This exercise is a full body pandiculation of exactly the muscles that “collapse” and tighten when you slump, jut your head forward to look at your computer screen and reach for your mouse:

Washrag – to open up the front of the body and connect it to the shoulders and hips.

Other wonderful Somatic Exercises that can help to battle “computer-itis” are the steeple twist, flower, neck and neck variations (from Pain-Free Neck and Shoulders).

Martha will come to your office to present an introductory Essential Somatics Move Without Pain workshop, do one-on-one consultations and clinical sessions. Essential Somatics for pain relief saves healthcare dollars and prevents worker injuries from repetitive muscle strain and overuse. For more information email Martha.

Computer Work – Is It Causing Your Shoulder and Hip Pain?

Overuse on one side of the body can create muscular imbalance and pain.

The most common muscle pain complaint people contact me about is hip pain. Specifically right sided hip pain often accompanied by tightness in the ribs and waist on the same side.  There is invariably accompanying same side shoulder pain, usually on the top of the shoulder and into the neck. To top it off, 100% of those people sit at a computer almost all day. 

Many of these people have also experienced an accident or injury that has caused them to “cringe” and contract in a “trauma reflex.”  As many readers already know, the trauma reflex involuntarily contracts one side of the waist and trunk rotators, which results in a slight side bending and twisting of the waist muscles on one side of the body. This occurs due to the need to compensate for an injury or to avoid pain on one side of the body.

Take a moment and visualize sitting at your computer. Do you lean into your screen to see? Reach for your mouse by rounding the shoulder forward and collapsing slightly in your ribcage? If yes, then you can begin to understand where some of this hip pain might be coming from.

Look in the mirror. Does your posture like either of these photos?:

There’s a definite pattern to overuse on the computer, and the photos above show how specific it is. Look at the photo on the left and notice how the shoulder on the right side sits lower than the left shoulder. Look at the wrinkles in the woman’s shirt right under her armpit and shoulder blade. Those wrinkles are caused by tight muscles of the shoulder and waist pulling the shoulder down.

Look at the photo on the right. Notice the same effect, only this time from the front. The shoulder on the left side (the client’s right side) is pulling noticeably downward, causing the ribs to contract. Again, the telltale wrinkles in the shirt just under the armpit let you know that there are muscles tightening unconsciously all the time, while my client is standing “at ease.”

If you are collapsed and contracted in the center of the body, the muscles of the hip joint will also be tight.

Some studies say that between 70-90% of people are right handed, which means that most people working on computers are also “mousing” with their right arm – reaching, focusing muscularly with the right shoulder/arm/fingers, slumping slightly into one hip as they work with their mouse.

How does collapsing/slumping on one side of the body create hip pain?

The graphic on the right will help you understand: this shows the external oblique muscles (I call both sets of obliques the “waist muscles” to simplify things) that connect your ribs to your pelvis. The internal oblique muscles attach down into iliac crest of the pelvis. Both muscles help to twist the body and flex it laterally. They act like an accordion to bend the body to the side and like a “twist tie” to enable the torso to turn. They are instrumental in moving the hips up and down and stablizing the torso side to side.

If you habitually contract this muscle group, both the origin and the insertion of the muscles (the places where they connect on the skeleton) will become tight…all the way up into the ribs and down into the hip. The muscles will become “amnesic” at the level of the brain and nervous system (sensory motor amnesia, the root of most chronic muscle pain) and pain will develop. Learn to improve your awareness of your posture (and tendency to slouch to one side while at the computer), and methodically release the muscles to their original length and your pain will begin to diminish. It’s as simple as that.

If you are one of those people who works at a computer and experiences hip pain and/or same sided low back pain, there is hope. In my next post I will remind you of a few simple Somatic Exercises that will help you reverse this problem.

Click here  to purchase my Pain Relief Through Movement DVD or Pain-Free Legs and Hips DVD and learn to reverse your pain on your own. Or contact Martha for an online Skype session or one on one clinical session.

How Stress Affects Necks, Shoulders and Breathing

The holidays are over, the New Year has begun, and my clients are complaining of neck and shoulder pain.  Most of them work 10 hours a day at the computer, commute, care for their families and get in a workout whenever possible. And most of them don’t realize that they don’t know how to breathe fully enough to positively reduce their stress. Every one of these clients has elements of what we call the “red light reflex” in their posture: rounded and slumped shoulders, a neck that juts out slightly, tight abdominals

I started writing this blog during the holidays, so I’ll give you exactly what I’d written:

At holiday time with all the commitments and obligations people have to family, work and their yearly traditions, there is a tendency to get stuck in this “red light,” stress reflex, even when there is no life-threatening emergency or threat to one’s own survival. For many people just the idea of how much needs to get done as they race through the mall (or click away on the Internet, slumped in their chair, to order their gifts), buy gifts, put up Christmas trees, decorate the house, host family members, or attend parties, is enough to cause them to stop breathing, hunch their shoulders and stiffen their necks – as if danger is right around the corner. Repeat this all day long, and the end result is neck and shoulder pain, or sheer fatigue from shallow breathing and lack of oxygenation to one’s brain.

Hans Selye, the endocrinologist who created the General Adaptation Syndrome, is considered “the father of stress research.”  He was known to have stated that all disease is disease of adaptation – meaning that humans adapt to stress, which alters metabolism and other physiological states in our bodies – and that we have a limited amount of adaptive energy to deal with stress. If ignored a continuously stressed body, constantly in a “fight or flight” stage of high alert, will lose its defenses against illness. This is a very basic overview (and I will write more about it in another blog post about how stress affects joints and mobility).

“Hunched” posture is a response to stress.

The fight or flight state of stress is a primal survival instinct that kicks in when there is real or perceived danger. In Hanna Somatics the physical posture is the “red light reflex” (or startle reflex) of protection and withdrawal:  hunched and rounded shoulders, a neck that juts forward, and tight abdominals that suppress breathing. This posture occurs due to fear, anxiety, danger and on-going emotional stress.

We’re no longer being chased by meat eating predators, but too many of us experience the stress of our lives to be equally as dangerous as that kind of scenario. The real danger nowadays occurs when we habitually respond to non-life threatening events as if they were truly life-threatening.  When the “red light” reflex of stress becomes “the norm” in our bodies, here’s what can happen:

  • we suppress our breathing
  • our brain doesn’t get the oxygen it needs
  • our hearts don’t get the oxygen it needs
  • suppressed breathing negatively affects our mood and our creativity (which adversely affects our working environment)
  • we contract the muscles of the front of our bodies, which rounds us forward
  • we lose our equilibrium, causing other muscles to work harder than they should to keep us in balance.

Try this exercise to reduce your stress:

Here’s a wonderful exercise, called “The Flower.”

To buy my book, Move Without Pain, and my pain-relief DVDs, click here.

Are Athletes Smarter Than the Rest of Us?

In my Somatic Education training we had to write a paper on why the study of neurophysiology was important to the practice of Hanna Somatic (Clinical Somatic) Education.
The unique methods used in private clinical sessions of Somatics are based in neurophysiology: the brain controls the  muscles, and movement gives feedback to the brain, making the brain more efficient at coordinating muscles and movement and improving posture. Muscle dysfunction can only be changed through movement.

In an Exuberant Animal workshop I took a while ago, Frank Forenich gave a talk about the positive brain changes that occur through daily vigorous movement. He brought up the stereotype of the “dumb jock,” and wrong that was. Studies are showing, however, that they just might have smarter brains than most of us!

Practice is main reason that athletes’ brains – and by extension their movement – function better. Athletes are constantly predicting the next move and honing their brain’s ability to respond to whatever is happening.  In the article linked above, they cite a brain study of people learning to juggle. After a week of practice, the jugglers were already developing extra gray matter in some brain areas. These brain changes continued for months, the scientists found. As soon as someone starts to practice a new sport – and I would add a new movement, in general -  the brain begins to change, and the changes continue for years.

Not everyone has the time, nor the desire to become an athlete. However, the brain benefits of adding new and challenging new ways of moving are available to all, athlete, scientist, carpenter or web designer. Somatic Movement is an excellent way to challenge our brains, change our bodies, reduce our pain and keep ourselves smarter as we age.

The first step is awareness. Somatic Movement is meant to increase the brain’s awareness of how it feels to be in your own body in space. The word for that is proprioception. Needing heightened and honed proprioceptive skills isn’t just the domain of an elite athlete. Proprioceptive skills, sorely lacking today in many sedentary young people, is crucial to one’s survival.  A lack of proprioception can cause chronic back, neck, shoulder, hip, knee and foot pain. It can cause people to lose their balance and limit their movement, causing accidents.

In young people a lack of proprioception, I dare say, can lead to decreased self-esteem, more attention deficit, and a lack of problem solving skills. If learning a new skill increases brain matter, does this have anything to do with the learning issues of today’s children? This is why vigorous movement (no matter what it is) is so important for young people.

Proprioception can be improved through Somatic Movement – so you can use your brain to become better at whatever it is you love to do. I’m convinced that you can become as smart as an athlete, as long as you challenge yourself with movement.

Chronic pain and injuries can get in the way of a movement filled life. Diligent, patience and persistent practice of basic movement patterns that flex, extend, side bend, twist and rotate your body as a whole will engage your brain to stay in control of your movement, ready for whatever comes your way. Somatic Movement can be done while lying down (as in the movements on my DVD) or while seated. Once you feel you’ve released your tight muscles, and regained aware and control of your movement, move on to an activity that is challenging for your brain and body.

It doesn’t need to be a triathalon, gymnastics or spinning class. Ballroom dancing, yoga, hiking, swimming and exuberant play-based fitness will challenge your brain to change your body and movement, and keep you healthy for longer than you thought possible.

Contact Martha for more information on how to move pain-free. She is available for private sessions, workshops and speeches. New Fall teaching schedule coming up soon on the website!

Standing Up is Better For Your Health

I’ve covered the subject of sitting in several previous blog posts - one of which has a link to some great Somatic Movements you can do while seated at your desk. Sitting and the damage done to most of us through hours of sitting at desks, computers and in cars, is a healthcare problem.

It’s tough on the hip joints, lousy on posture and breathing and contributes to back, hip, knee, neck and shoulder pain. Many people don’t even realize that they’re probably not breathing correctly, or as fully as you could in order to be healthy. But that’s for another day…

I saw a video clip of an interview between Donald Rumsfeld and Piers Morgan in which Morgan expresses his chagrin at how “odd” it is that Rumsfeld doesn’t sit at his desk – but stands instead. Rumsfeld responds,

“why do you act like that’s odd? Sitting is weird!”

Bravo. Now I’m not sure whether Morgan was putting on an act or not, but he added to his “this proves that Donald Rumsfeld is definitely “weird” list, Rumsfeld’s daily ritual of exercise:

“At 78 years old?! Why do you still work out?”

Rumsfeld’s attitude is excellent: sit infrequently and move as much as you can. Now, putting politics aside, I have to say that with his attitude about health, Rumsfeld should probably have gone into the health profession. Age has nothing to do with whether or not one should stop moving.

In developing countries like India and Africa, not moving isn’t an option. Adults move because work needs to get done, not because they want a work out, as does Rumsfeld. And, chances are many of these people are stronger and more physically resilient than your average American.

Sitting in  a chair at right angles for long periods of time can create tight hip joints, rigid back muscles and neck and shoulder spasms. When we sit at work, rarely are we relaxed. I know I’m not.  I tend to stand at my kitchen counter when I do online Skype sessions with clients.

If you’re a “green light” person, you’ll pitch yourself forward and over-arch the lower back when seated, which will cause the hip flexors to contract. They will learn to stay tight until given the signal to relax. When you get up you’ll find yourself getting up from your chair slowly, because the front of your hips will feel tight.

If you tend to slouched while seated (more “red light“), you will tighten the abdominals and breathe shallowly. This rounded posture, which rounds the pelvis under, and causes the neck to jut forward, is a sure-fire recipe for back and neck pain.

The downsides of sitting:

  • decreased circulation
  • decreased creativity due to lack of movement
  • tighter hips, due to habituation to sitting with an over-arched lower back or slumping
  • shallower breathing

The benefits of standing while working:

  • increased ability to move the entire body as much as you want
  • increased ability to imbed learning and memory (movement causes the brain to release BDNF)
  • improved posture and proprioception (body awareness)
  • improved breathing due
  • increased circulation
  • improved muscle tone due

Try it out if your workplace is amenable to such an experiment. Notice your own patterns of posture and movement. Relax your belly when you breath and notice how much better that feels. Make sure your weight is evenly distributed and that you can easily shift your weight from side to side.

Some of the basic Somatic Exercises can even be done standing (arch and curl, reach to the top shelf, the arms from the “washrag”). Or you can create your own – if you do, please share them with me so I can share them with my readers.

Pain Relief DVDs for the Whole Body

I have gotten some wonderful feedback from people about my basic “Pain Relief Through Movement” DVD.  Here’s what people are saying:

  • The dvd is great. So clear and concise!
  • I’m very pleased with the DVD…It’s a class act all the way through. Even my wife was impressed with it on our initial passthrough viewing, and was inspired to get down on the floor several times when something looked especially intriguing.
  • I just watched your dvd and wanted to tell you how impressed I am with it. It’s wonderful. 
  • Excellent work on the DVD!  I’ve run through the complete program twice…and have incorporated the 10/15 minute variations prior to training along with playing around with some movements post-workout.  The DVD/audio has really helped with synchronizing breaths with movements.
  • I got the DVD…have been through the exercises a couple times.  I can…feel a pretty significant difference in the looseness of my hips and back before and after the exercises.

More Pain Relief Through Movement DVDs will be coming out in the Fall!

On June 20th and 21st I collaborated once again with Coastline Pictures on a series of instructional DVDs that will cover how to release muscle pain for more targeted areas:

The movements you will learn will help you to reverse conditions such as plantarfascitis, hip joint pain, TMJ, sciatica, knee pain, piriformis syndrome and shallow breathing. You will also learn wonderful, safe “no-stretch stretches” for the hamstrings, calves and psoas muscles.  These DVDs will also be high quality, and easy to follow – packed with new movements you can do anytime, anywhere for easy pain relief and improved awareness.You will continue to improve your posture, while educating your brain and muscles to improve balance, coordination and efficiency of your muscles and movement.  These will be a wonderful addition to your Somatics library!

I’ve received several emails from health professionals who wish to introduce Somatic Movements to their patients. These additional DVDs – just like the first one -  have been created with the understanding that anyone can learn Somatics. The concepts, methods and movements of Hanna Somatic Education are communicated with enough clarity to enable anyone to learn how to reverse their own pain.

To purchase my “basics” DVD – “Pain Relief Through Movement,” click here.

Horseback Riding, Falls and How to Regain Your Form

“In 1997 I got bucked off of a horse and landed hard enough on my right hip…to warrant a trip to the ER. Luckily, nothing was wrong in the x-rays. Fast forward a few years and I started to notice pain in my hip flexors when riding. I would get off of the horse and feel stiff…more on the right than the left.

I noticed increasing soreness in the hip area…most of it on the right side. By 2009, my pain…included both hips, and back pain. When I am sitting for a long period of time, I stand up like a 90 year old woman. When I read through your website, I find myself feeling like someone can finally describe my pain!”

“Laura” came to me for Hanna Somatics because she realized that her back and hip pain was probably due to Sensory Motor Amnesia (SMA) – the condition of chronically contracted muscles that results from muscular adaptation to stress (accidents, injuries, repetitive movement).  She wanted to learn to relax her back and hip joint muscles – taut and painful due to years of compensating from her original accident – and long hours sitting in the car and at the computer.

Laura had developed a typical, habituated “trauma reflex” pattern of compensation: one side of her waist muscles and trunk rotators was tighter than the other side. This occurred due to her sudden fall off her horse many years earlier. Her brain – the command center of the muscles – had put these muscles on “cruise control,” so no matter what she did to try and relax them, nothing gave her long term relief. This is common to anyone who as ever suffered an accident.

In order to ride, she had developed compensation patterns that enabled her to stay on the horse, even though one hip couldn’t move as well as the other. Her brain had expertly compensated by over-tightening her hip flexors as she rode, sat at her computer for long hours, and drove her car.

Laura also had slightly slumped and tight shoulders – indicative of the red light reflex pattern.  She explained that she’d also been kicked by a horse and knocked back onto the ground, flat on her back – a common injury for horseback riders. This kind of accident causes the muscles of the front of the body to contract suddenly as the back muscles lengthen and tighten – similar to whiplash. Both the front and back of the body becomes like a “vise,” making fluid movement of the spine difficult.

When the back muscles are too tight, one’s riding form is stiff. The back doesn’t relax and coordinate with the muscles of the front of the body. Muscles grip when they don’t need to and balance is harder to achieve. No doubt the horse feels the lack of ease on the part of the rider as well.

This loss of easy movement can happen to any athlete, when certain muscles are involuntarily contracted, and “amnesic” – regardless of the sport. A case of SMA can chip away at one’s athletic form, resulting in less efficient movement while increasing the potential for injury.

Here what happens in a sudden or violent – off a horse, a bicycle, down a flight of stairs, or when you trick over something and fall forward (see photos):

The involuntary part of your brain (subcortex) instantly contracts the muscles on one side of your body in order to attempt to keep you in balance, and to protect you from further injury.

You can’t help it, it happens and there’s nothing you can do about it as it’s happening. However, retraining the muscles to relax and lengthen again is crucial to regaining balance, symmetry and muscular coordination.

Here are some conditions that are the result of an habituated trauma reflex:

  • sciatica
  • restricted and painful hip joint
  • uneven leg length
  • loss of balance due to uneven weight distribution/tilted posture
  • piriformis syndrome
  • uneven gait, with more pressure into one hip/knee/foot
  • knee pain
  • plantarfascitis

Laura, my equestrian client learned to use the technique of pandiculation (contracting the muscles first before lengthening and relaxing them) to relax and lengthen her back, waist and hip muscles. This eliminated her pain as her brain learned to take back voluntary control of her muscles.  She also practices the gentle, easy Somatic Movements I taught her to do at home, which teach her to become more self-correcting should stress threaten to take over.

Despite her car commute and long hours at the computer, Laura is moving well and back in control of her body. No more visits to the chiropractor, physical therapist or doctor!

Horseback riding is also still very much a part of her life – but now it’s easier to do.

To learn to relieve muscle pain easily and rapidly on your own, click here to buy my new, easy to follow DVD.

Essential Somatics Pain Relief DVD Available Now!

The Essential Somatics Pain Relief Through Movement DVD is now available through Essentialsomatics.comIf you would like to order, please contact Martha.

I’m please to now offer you a DVD of 13 easy, safe Somatic Movements to begin learning to relieve muscle pain, increase flexibility and improve overall movement. You will be able to play the instructions at any time, whether at home, on vacation, or after a long day of travel.

These movements are not “exercises” like you see in the gym, nor are they traditional stretching. These movements are not even physical therapy exericses, which also can be painful for chronically tight muscles. Instead, these movements are simple, safe and painless; they are movement patterns that involve retraining and relaxing the muscles of the back, waist muscles, neck, shoulders, legs and hips. It’s even easier than yoga! These movements can be done by anyone, at any age or ability.

This DVD teaches you how to simply, easily, and effectively eliminate or reduce the following pain:

  • back pain – upper, middle and lower
  • neck and shoulder pain
  • hip pain and altered gait from limping
  • knee pain
  • foot pain

For a full description of the DVD and to order now, click here.  You will receive a PayPal invoice and as soon as your payment is received, your DVD will be on its way!

The DVD is available right now at the introductory price of $29.95 with free shipping!