2-Day Move Without Pain Somatics Workshop – York, UK

I get many emails from people asking me when I’ll be teaching classes or workshops in their area.  They want personalized help with their exercises and daily routine. They’ve purchased my book or DVDs and would like to have me see if they’re doing the exercises correctly.

The best way to get that help is in person. I’m usually busy teaching clinical trainings or Somatic Exercise Coach trainings, but now, for those of  you who want to learn directly from me, ask me questions and be assessed in person…here’s your chance!

Learn to move freely, efficiently and intelligently  – a 2-day Somatics workshop for the general public

Experience two days of movement classes with me, Martha Peterson, author of Move Without Pain, and Certified Hanna Somatic Educator. I will teach you the most importantIMG_2442 basic Somatic Exercises – and more – from Thomas Hanna’s “Myth of Aging” series. You will enjoy a comprehensive experience of Somatic Movement, pandiculation, and how to apply the improvements you experience in your body to your daily life. There will be group discussion, and plenty of time for questions and answers about Hanna Somatics and how to address your particular muscle pain condition.

If you’ve been working with the Somatic Exercises and would like individualized attention from me, come learn to deepen your Somatics practice. If you’ve “tried everything” for your back, neck, shoulder or hip pain, and have only experienced short term relief, come learn a new perspective on movement and muscle pain and begin building your Somatics practice.

Participants will learn:

  • How to recognize the three stress reflexes (red light, green light, trauma) in yourself and others.
  • How muscles become habitually tight and painful and contribute to recurring injury, poor posture and inefficient movement.
  • How your movement habits and reflexive responses to stress contribute to conditions such as low back pain, neck, shoulder, hip and joint pain, sciatica, and chroP1020371nic headaches.
  • How to release tight, painful muscles safely without stretching.
  • A daily routine of easy, safe and profoundly effective movements that, when practiced daily restore muscle control and awareness and eliminate chronic muscle pain.

Each participant will receive an audio practice CD and a DVD of the basic Somatic Exercises which you will learn in the workshop.

Click here to read a full workshop description or to register.

This workshop is of special interest to anyone struggling with chronic functional muscle pain: back, neck, shoulder, hip, knee or foot pain – or limited movement. The workshop is appropriate for people of all ages and fitness levels. No previous experience of Somatic Exercises is necessary.

Somatics and ALS: What Is Freedom, Really?

A first-year clinical student was approached by a woman with Amyotrophic Lateral Sclerosis (ALS), requesting that my student work with her so she can retain her movement. This woman shares that her family pressures her to do physical therapy and occupational therapy treatments, yet her experience is that all the yanking and stretching they do with her only leaves her exhausted, tight, and in pain. She wants something different, something more gentle and more gradual.

My student guides her through gentle movements – some passive, some active – encouraging her to do what she is able and to move in a way that gives her pleasure: small movements of the neck or shoulders, gentle flexion and extension of the feet and legs. There’s not much movement, yet the client, who can no longer speak due to her condition, writes out that she feels better. She wants to return for more.

What is she seeking?  She wants to feel herself until she can no longer feel. She wants to control what she can control until it is gone. She wants to sense freedom until she has lost it. To feel herself and to sense herself through movement is the purest form of freedom a Soma has and she is doing all she can until it is taken away from her. Her mental attitude bespeaks an intention that is extraordinary and her commitment to herself is one I don’t often see, even in those who have the ability to control their movement and choose what they want to do.

Most of us are fortunate to have a choice about how we want to live, move, and express ourselves. Many think that they don’t have a choice, or that it’s “too complicated” to make the choice that would bring health, happiness, and an inner sense of well-being. My student’s client gives me pause to consider how precious it is just to sense my own body.

Back Pain After Gardening?

I want to share the following article by Karyn Clark, one of my clinical students from the UK. For all you gardeners out there who are gearing up for the summer season, read this! It will give you some pointers about how to recuperate from a day of wonderful, yet repetitive gardening.

 

11160009_870839839648700_6727914488985578643_nThe author, pandiculating in her garden.

It struck me whilst out gardening over the weekend how many people like me jump at the chance of a nice sunny day to get out into the garden and cram in as much as possible before the rain comes or it’s time to go back to work. We pull, we dig, we shovel, we hit.

For many, we do more physical activity in those 4-6 hours than we have done since the last time we were out in the garden. People spend a lot of time reaching, bending and reaching, stretching up and reaching, pushing their bodies that little bit further to get to that last branch or weed at the back of the flower bed. They dig and plant, bend and pull. All in all, they spend the majority of the day with their back in an over-stretched forward flexion position. Then it happens…the stiffness, the tightening, the inability to move any further because of the back pain. For most it’s that deep aching across the low back. For others it’s more intense radiating further into the buttocks or down the legs.

So what do we do? We hobble back into the house, chuck our clothes in a heap and sink into a nice hot bath. “Ahhhhhh,” it feels so good! The pain is easier; we relax, as do the muscles, deeply.After a good half an hour we get out. Our poor relaxed muscles are required once again to jump to it and do their job, stabilizing and moving the joints of the body. As we get dried and dressed we sadly realize that the stiffness and pain is actually still there.“STRETCH” we think “I need to stretch!” NOW STOP! Lets go back over this:You’ve spent all day stretching, bending, reaching, attempting to contort yourself into positions that Iyengar would be proud of. Is stretching really the answer? I’m afraid not.

The science of stretching versus pandiculation

So you’ve been stretching inadvertently all day, evoking the “stretch reflex,” also called the myotatic reflex. It is a pre-programmed response by the body to a stretch stimulus in the muscle. When a muscle spindle is stretched an impulse is immediately sent to the spinal cord and a response to contract the muscle is received. This reflex protects muscles from tearing.

By stretching further we continue to evoke and deepen the stretch reflex, yet many people when in pain are so desperate to alleviate it they continue to just push it that bit further in a vain attempt to release the pain. The best idea is to  stop stretching and try something different: pandiculation.

If the muscle is contracted and stuck in that pattern of contraction we need to reset the brain; after all it is the brain and the nervous system that controls the muscles, so lets start with that. We need to re-set something called the Alpha Gamma feedback loop, also known as Alpha Gamma Co-activation. This feedback loop ensures optimum functioning of the muscle’s length from contraction all the way to relaxation.

A muscle starts at a certain length. When the muscle is stretched, the muscle spindle stretches and the fibres fire more strongly. When the muscle is released from the stretch and contracts, the muscle spindle becomes slack, causing the fibres to fall silent. The muscle spindle is rendered insensitive to further stretches of muscle. To restore sensitivity, gamma motor neurons fire and cause the spindle to contract, thereby becoming taut and able to signal the muscle length again.

When we pandiculate we start by tightening into the contracted pattern that the muscle is involuntarily stuck in and then lengthening out of it in order to retrain the muscle to relax. This re-sets the Alpha-Gamma Co-Activation loop. To pandiculate means to “yawn.” When we yawn we contract and then slowly release, thus relaxing the muscle. Animals pandiculate, babies pandiculate, many adults pandiculate upon waking.

So the next time you’re gardening, firstly be kind to yourself, take regular breaks, lay down and pandiculate throughout day to help prevent the back from going into spasm. And if it it does, don’t stretch!

When your back starts to ache, lie down (like Karyn in the photo at top) and do the basic somatic movement called Arch and Flatten. This simple Somatic Exercise will teach your back muscles to release and relax. You can do it on the lawn in the middle of your gardening day. Allow the movement to flow with your breath and make sure it feels good. Arch and Flatten just may become your best friend!