tag:blogger.com,1999:blog-9815993223070902024-02-07T16:58:08.199+11:00Diary of an AcupuncturistThis blog began as a supposed diary for me to blag on about whatever I felt like - Now it seems more useful to post advice and practices I use to help myself and my patients uncover more freedom and ease, and to rehabilitate and improve the mental and physical condition.Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.comBlogger21125tag:blogger.com,1999:blog-981599322307090.post-75436204113859207652011-06-22T18:22:00.000+10:002011-06-22T18:22:07.429+10:00Try this today - Ancient Chinese Self-Maintenance...<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">The simplest Qi Gong, or "Energy/Breathing practice" there is: </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><ul><li>Stand with feet shoulder-width apart and the inner edges of the feet parallel. </li>
<li>Very gently grasp the ground with the toes- imagine that the feet are like suction cups, not eagle talons. </li>
<li>Soften and bend the knees (don't allow the knee to protrude in front of the toes, keep it back a little). </li>
<li>Gently, ever so gently, tuck the tailbone forward to lengthen the lower spine- and ever so gently lengthen the upper spine, extending the back of the neck. This has the effect of turning the normal S of the spine into a flattish C shape. </li>
<li>Breathe softly through the nose, continuously (allowing for the tiny pause that naturally occurs between inhale and exhale) and without forcing either the inhale or the exhale. Think of the breath as continuing beyond the actual lungs and into the body, and beyond the actual inhale/exhale - think about breathing in while still breathing out and vice versa. </li>
<li>Ensure that the tip of the tongue is in contact with the roof of your mouth, but keep the mouth and jaw relaxed. </li>
<li>On an inhale, slowly raise the arms to a 'tree-hugging' or 'book-reading' position. The elbows should be slightly below the shoulders, the wrists soft, and the palms facing your face. Allow the fingers to 'fall' slightly apart from each other, while thinking of the whole shoulder/arm/hand complex as 'long and relaxed'. </li>
<li>Maintain a little space under the arm, as though you're keeping an egg warm in there...</li>
<li>Direct the breath into the lower belly - if you get the chance, watch how a newborn breathes: the chest doesn't move, all the breath goes down into the belly. This is what you want. </li>
<li>With your awareness focused in the lower belly, focus the eyes on a point on the ground about 20 feet away. If you're inside, focus on an analogous point on the wall, or on a picture - it's quite important to have the eyes focused while practicing Qi Gong. You don't need a 'Thousand Yard Stare' but you do need focus.</li>
<li>On each inhale, imagine the energy from the breath moving down the inside of the front of the body to the lower belly</li>
<li>On each exhale, imagine the energy from the breath moving up the inside of the spine, back through the head and from the roof of the mouth back to the tongue to complete a 'circuit' of energy- this is known as the Microcosmic Orbit in some circles. Other (less pretentious) people just call it a loop that circulates the body's energy. With every breath, the circuit becomes a little stronger. </li>
</ul><br />
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</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">This is where you'll be for two thirds of this practice - aim for maybe 3 minutes here to begin with.. There was a time I used to stand here for 100 breaths, but this takes far too much time out of my day... about 25 minutes.. Start with a small amount of time and get the details right, then you can go for longer.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">After a while, your legs, shoulders, arms or back may start to hurt- don't become involved in the 'human drama' of whatever hurts, instead allow the area to soften more and lengthen more... to breathe more...</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><ul><li>After your 'two thirds of the time' you've allotted, and on an exhale, allow the arms to sink to a 'basket-carrying' position- so the palms are facing the lower belly, where you've been directing the breath for this whole time. </li>
<li>Keep the shoulder/arm/hand complex nice and open and long- there should still be enough space for an egg in your armpit. </li>
<li>Don't allow yourself to come back up yet - if uncomfortable, wriggle a little bit (slowly, more a wobble than a wriggle) to allow the joints, connective tissue and muscles some circulation and to spread their lubricating fluids around. </li>
<li>Keep reviewing the body so that there's no excess tension creeping in. </li>
<li>Maintain awareness in the lower body and keep the 'energy circulation' going.</li>
</ul><br />
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</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">After 'one third of your allotted time', slowly do two things: </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><ul><li>Place your hands one over the other at the small of the back, with the back of the hands facing forward. (The comfortable way- not the other way). </li>
<li>Bring one foot to the other, without falling over or rising all the way up. </li>
</ul><br />
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</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">The last part of your Qi Gong practice is to 'seal in' the energy you've collected/raised/cultivated.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Closing the Gates- </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><ul><li>From where you were, bring one knee up to hip height with the knee bent at 90 degrees. You'll do this naturally if you're relaxed. </li>
<li>Move the foot through a vertical circle so it's behind you and gently slide it back beside the other foot. </li>
<li>Repeat on the other side. </li>
<li>Move one foot away from the other, back to shoulder width and bend the knees again. </li>
<li>On an inhale, gently release the hands from behind your back and to your original position (tree-hugging).</li>
<li>On the exhale, slowly allow the hands to sink to the second position (basket-carrying)</li>
<li>Finish with one last inhale and slowly return to a natural standing posture. </li>
</ul><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Give any areas of the body that are sore or tense a little 'love'- rub/tap/lightly massage them, and go about your daily business with a little more Qi. It's best not to eat or drink for an hour or so after Qi Gong, so this extra energy has time to circulate and do you some good before your expend it on digesting anything.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">As always, don't damage yourself - and - </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Smile. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Tim..</div>Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.comtag:blogger.com,1999:blog-981599322307090.post-90243704487033274882010-11-15T21:50:00.000+11:002010-11-15T21:50:57.427+11:00Two things...Hold yourself up in a pushup (or plank) position and lift up each hand or foot in turn. Turn over so you are facing the sky by threading one leg underneath the other and (slowly) bringing the opposite hand over the body to the ground. Don't allow the body to sag or lift in the middle too much - try to keep the back and hips in a straight line.<br />
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Lie down and lift the body using only two points of contact with the ground. The further apart the points of contact are, the more strength will be required (and developed). You can always cheat by putting one foot (or hand) on top of the other, or brace one arm on a leg or the other arm. <br />
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Smile...<br />
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Breathe, Move and Relax<br />
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Tim..Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-88253853910768852062010-08-30T15:24:00.000+10:002010-08-30T15:24:45.446+10:00Flow finding for HumansLie on the floor and try to move each limb as far as you can away from your body. When you reach the limit of each movement, try to return by a different path than the one you took to reach that limit. Try to find new movements each time - and try starting from face up, face down and on each side. <br />
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Remember to breathe, and play with the movements that are sticky or tight as well as those that are supple and loose - don't strain or jerk, and don't hurt yourself. <br />
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Smile.<br />
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You can always apply more load to your tissues by raising one or more parts of your body off the floor.Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.comtag:blogger.com,1999:blog-981599322307090.post-7815042472961205552010-08-06T11:12:00.000+10:002010-08-06T11:12:08.661+10:00Lie down and raise the body so that only one part of the body (usually the buttocks are easiest to begin with) remains in contact with the ground and the rest of the body is raised at least a little bit. Slowly move so that a different part of the body makes contact with the ground and the original part is raised instead. A simple way to begin exploring this idea is to make a circle all the way around the body in one direction and then the other. Cheat as much as is necessary - assist yourself to do the job, but do it honestly. Try to challenge yourself to practise the work cleanly and recognise when you're cheating because you are being lazy rather than cheating to be capable of doing the work.<br />
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Remember to breathe - remember to smile and as always- don't hurt yourself.<br />
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Tim..Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.comtag:blogger.com,1999:blog-981599322307090.post-76731395244302133952010-07-30T13:04:00.000+10:002010-07-30T13:04:51.681+10:00Waking up<br />
I don't know about you, but I don't like my alarm much when it goes off in the morning. It's not its fault - I have the rather excellent piano intro from Moscow Art Trio's 'His 33 Years In the Village of Karacharovo' as my alarm sound, it always makes me smile. I hear that some people out there are full of vim and vigour first thing in the morning - I am just not one of them. Here is a practice that helps me to get things rolling in the space of time between the f@#king alarm going off and when I have to get up…<br />
First thing, just lie there breathing for a little bit. It's early, sleep is hard work, it takes time to recover. Feel for any particular areas of tension where maybe the body was squished during the night, maybe you did too many (or not enough) pushups the day before, maybe you just slept funny (or maybe you stayed up too late because of unmentionable extra-curricular activities). <br />
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Remembering to continue breathing, start to move just a little bit, bring some ease and relaxation to any of those tight areas you just noticed. After a minute or two, you can move on to something that resembles stretching. You know that first big yawn of the day? That's there to give you some impetus to move, and breathe, and relax. Have a nice big yawn, get some air down into the parts of the lungs that are still asleep. Stretch out the arms, maybe wriggle the hips around a little to ease into the lower back, maybe roll the ankles around a bit… Keep breathing… <br />
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Most of us like to rub the sleep out of the eyes and this is a good thing to do about now. In fact, the same idea applies to the rest of the body, too - particularly any areas that are still a bit tight or sore after the breathing and moving. Give the face and head some attention, remembering there is skin under where your hair is. it's particularly good to also play with the ears a bit - pinch them, rub them, pull on them, wiggle them around some… If you can reach, it's great to wake up the skin all over the body by doing the same all over - rub, tap, pinch or just touch in some way all of the skin you can get your hands on. <br />
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(Especially if you're not alone?)<br />
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Now that even the skin is awake, it's good to get ready to get up. Russian health practice teaches that the accumulated stress of years of 'cold starts' damages the body and this can be avoided if you take the time to wake up as described above before you get up. The last and possibly most important step is very simple, and very effective. I often ask my patients to use this practice when they get up after an acupuncture or bodywork treatment, because it helps with the adaptive stress of going back to the 'real world' after being nice and relaxed. <br />
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Breathe comfortably and naturally, then hold one of these normal, natural breaths and hold it for as long as you can -no gulping for extra air, no need to take a huge breath, no need even to look at a clock or anything like that. Just a normal breath, and keep hold of it. No need to even count - in fact, it's better not to try and 'break a record' or compete for time - just take one breath and keep it until you're actually done with it. <br />
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You may notice that you feel like you want to move, or pull in some extra air - or even, let some out. Or give up altogether - remember, character is revealed when no-one is watching. The 'uncomfortable' phase of this one held breath is the important part. The uncomfortable phase here is the part that changes the body and psyche the most, and the longer you can enjoy one held breath, the more positive change you get out of it. If you feel a panicky or truly unpleasant sensation, or the world starts turning black from the bottom up, smile and move more slowly. Of all the ways to cheat here, the least bad is to let a little air out. If you do manage to pass out, you'll start breathing again when you're unconscious - and you're already lying down…<br />
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When you need to, let go of that breath and take a few more to get back to easy, natural breaths. Then- <br />
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Get up. Remember to lead the movement with the breath. The breath should start slightly before the movement, and the movement should finish a little before the breath does.<br />
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Now you're awake…<br />
And standing up… Go eat something and get ready for the day.<br />
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As always, don't hurt yourself - if you have some kind of lung or heart trouble that means you shouldn't hold your breath - Don't. Remember to relax and smile…<br />
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Tim..Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.comtag:blogger.com,1999:blog-981599322307090.post-77191266814406823182010-06-15T16:40:00.004+10:002010-06-15T16:45:42.674+10:00Fingers and Toes...<div style="font-family: Verdana,sans-serif;"><span style="font-size: small;"></span><span style="font-size: small;"></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: small;"></span><span style="font-size: small;"></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Thread your fingers through the gaps between your toes and wriggle your toes around. First wrestle fingers against toes so that fingers win, then toes against fingers so the toes win. </span></div><div style="font-family: Verdana,sans-serif;"><div style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; margin: 0px;"><span style="font-size: small;"><br />
</span></div><div style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; margin: 0px;"><span style="font-size: small;">Play with the sensitivity and strength of individual parts of the hands and feet, and how they change the practice.</span></div><div style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; margin: 0px;"><span style="font-size: small;"><br />
</span></div><div style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; margin: 0px;"><span style="font-size: small;">Feel for any pulses between the contacts of hands and feet.</span></div><div style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; margin: 0px;"><span style="font-size: small;"><br />
</span></div><div style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; margin: 0px;"><span style="font-size: small;">Smile -</span><span style="font-size: small;"><br />
</span></div></div>Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-24436400267778103132010-05-06T15:58:00.000+10:002010-05-06T15:58:12.636+10:00Basic Sotai exercise #1<a href="http://en.wikipedia.org/wiki/Sotai">Sotai</a> is a system of bodywork developed in Japan by Keizo Hashimoto, which is kind of like 'Japanese Energetic Physiotherapy'. The goal of this work is to find the body's natural, balanced and comfortable position and use.<br />
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The Practice:<br />
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Without shoes on and preferably barefoot (or in <a href="http://www.bodymax.com.sg/catalog/">toe socks</a>), kneel on the floor and raise the body a little so you can switch from resting on the tops of the feet (the insteps) to resting on the balls of the feet and the toes. Spread the toes a little - cheat if you have to and use your hand to spread the toes...<br />
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Once in position, rest the '<a href="http://www.hilaryking.net/glossary/sitting-bones.html">sitting bone</a>s' (ischial tuberosities) in your bum on your heels and relax for a second. Run your awareness over the body to locate and loosen any tight areas or muscles.<br />
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Then, exhale (or inhale) and rock the hips slowly to one side and back to the centre on the next inhale (or exhale). Use natural breathing, not too slow and not too fast- the breath should both lead and contain the movement (start the breath a little before and finish a little after moving). Once back to the centre, switch to the other side.<br />
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Continue the breathing and rocking for a minute or so, before relaxing and giving the feet a little massage.<br />
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This is pretty much the only case where 'if it hurts, it means you need to do it more'. I find that this practice strengthens the feet and supports their function, and is immensely helpful for back problems (particularly the lower back) - it also seems to have a kind of 'warm-up' effect, preparing the body for activity.<br />
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As always, don't hurt yourself - if something feels wrong when you practise this practice, come and ask for some advice, and I'll be happy to advise... (Remember, English is a stupid language that makes no sense...)<br />
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One or two minutes a day (morning and night if you think of it) makes a huge difference - eventually you'll probably get all the toes on the floor in this practice, which is a nice sign of progress...<br />
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When it hurts - Smile...<br />
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Enjoy,<br />
Tim..Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.comtag:blogger.com,1999:blog-981599322307090.post-4653416855354579062010-02-24T21:28:00.000+11:002010-02-24T21:28:25.046+11:00Turkish Get UpsThis is one of the simplest, yet most complex resistance exercises that a person can do. I recommend using different weights to provide the resistance - if you have some injuries or problems to deal with, use a light weight (in the order of 3-5 kilos) - if you want to build strength and condition your body more strongly, use a weight of about 16 kilos for blokes, 8-12 kilos for girls. I've seen it done with a 75 pound weight, held vertically above the hand, but that's a long-term commitment...<br />
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Simplest exercises using the whole body are best, and this is one of the kings of the category.<br />
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Stand and hold the weight above your head in one hand with the arm fully extended.<br />
Start breathing (in or out) and slowly lie down, keeping the weight above your head and the arm fully extended.<br />
Then get up, keeping the weight above the head and the arm fully extended and continuing to breathe.<br />
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That's it.<br />
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The breath should lead the movement, and contain the movement. This means that the breath begins before the movement starts and finishes after the movement finishes. Nothing should make any noise when it touches the ground. This will ensure that you don't jar or bruise yourself on the floor. <br />
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There's a concept in Russian conditioning that there are always many ways of using the same simple exercise.<br />
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In the beginning and to build health, use your muscles.<br />
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As you continue, reduce the muscle and start relying more on the connective tissue and the breath.<br />
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To learn efficiency and effectiveness, use more breath and your bones to hold you up until there is only breath and bone left in the movement- your muscles will fail, but your bones and your breath are always there.<br />
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Working really, really slowly (make an exercise last a minute- 30 breaths up and 30 down) brings emotional and psychological factors into play very, very quickly, and builds strength and a healthy humility. <br />
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Some ideas for variations:<br />
Get down and up in one breath (out on the way down and in on the way up or the reverse)<br />
Get up and down on only one inhale or exhale<br />
Get down, switch hands and get up<br />
Five breaths down, five breaths up<br />
Try not to use any muscles at all on the way down (and up)<br />
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Have fun and remember to smile.Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.comtag:blogger.com,1999:blog-981599322307090.post-44784123538107024492010-02-20T16:34:00.000+11:002010-02-20T16:34:40.762+11:00The 49This is an exercise I have adapted somewhat as an adjunct to (and compensation for) Iron Body/Iron Palm and grip strength training from the martial arts. I have found it to be really great for building wrist and hand strength and mobility, as well as rehabilitating the body after wrist/hand injuries or 'pre-habilitating' the body so it is less pre-disposed to being prone to injury in these areas in the first place.<br />
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I was taught 'The 49' as basically the same movement - a forceful 'flicking' of the fingers from a loose fist out to fully extended and spread apart (place your hand on a table and move the fingers as far apart as they will go without lifting them off the table to see the end position), repeated 7 times in 7 positions. <br />
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Slowly and loosely shake the hands and wrists to loosen them up and prepare them for working before you begin. <br />
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1- arms in front and bent (forearms parallel to the floor)<br />
2- arms above head straight (perpendicular to the floor or slightly in front of the head) <br />
3- arms behind body straight (wherever you can get to)<br />
4- arms down at sides straight (I think this is easy enough)<br />
5- arms out to the sides straight (level with the shoulders)<br />
6- one arm up, one down<br />
7- the other arm up, the other other arm down<br />
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Then do some slow loose shaking of the hands and wrists to loosen up again and spread the synovial fluid around in the joints and lubricate the tendons and ligaments. The whole sequence takes about a minute. <br />
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This can be done statically (holding the arms in one position for the 7 flicks) or more dynamically (arms reaching their final position as described at the same moment as the full extension of the fingers). It is nice to start with the static version, then move into more dynamic work. <br />
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It doesn't really matter where exactly the arms are placed for this exercise, 'The 49' is more just a mnemonic device so you remember to do 'a big bunch' of the flicking movements under slightly different conditions of load on the arms, circulatory stress, range of motion and to ensure a good balance of different stresses. <br />
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What is important is to <i>fully extend the fingers away from each other</i> on every flick.<br />
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Enjoy the movement, breathe, relax, smile and feel free to come up with your own variations (just make sure the fingers go all the way apart on each flick). Once a day is plenty for this exercise and you will most likely feel some fatigue and a little effort in the forearms from doing it, but as always when you do this or any exercise I describe, if something hurts, stop doing it.Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-35884827415462262032010-02-11T01:27:00.002+11:002010-02-11T01:28:33.951+11:00Does Blogspot's email posting work?<div class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8notFJjlLjuBh4_N8RDPydnqG_rWwvjTch1SN3meEGHCQe3pyPwaxTUVKSTZShDruxQ5kUQaB_mVtm2J9K4loTk0qgz_A3KHE1JN8h6qgbgR3DI8Hd2cGxsS9wVontc25NKs0ywJtsQ/s1600-h/photo-721321.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5436621236958505250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8notFJjlLjuBh4_N8RDPydnqG_rWwvjTch1SN3meEGHCQe3pyPwaxTUVKSTZShDruxQ5kUQaB_mVtm2J9K4loTk0qgz_A3KHE1JN8h6qgbgR3DI8Hd2cGxsS9wVontc25NKs0ywJtsQ/s320/photo-721321.jpg" /></a></div>Let's try it and see...<br />
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and- it does work!<br />
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Now I can blag from wherever I happen to be.<br />
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As long as the mobile signal is good...Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-29399741772564520192010-01-30T18:35:00.000+11:002010-01-30T18:35:47.630+11:00Square BreathingUse a rhythm, either external (like your footsteps while walking) or internal (like your heartbeat) to keep time and breathe naturally for a little while - take only as much air as you need and try to breathe out a little more than you breathe in. Feel for the small pauses between the breath in and the breath out and try to make the whole process very smooth and un-hurried. <br />
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Then use the count to expand the pauses between breaths so that instead of feeling 'breathe in;breathe out', you breathe in for 1 count; hold the breath for one count; breathe out for one count and hold your breath for one count. Then repeat.<br />
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Again, take only the air that you need and try to make the whole process smooth and un-hurried. Breathe in slowly and for the whole count. Breathe out slowly and for the whole count. After the hold on the out breath, you will find it difficult, but breathe slowly and smile. <br />
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Your count could be five steps, or ten, or twelve; or it could be 3 heartbeats, 9 heartbeats - some people count in prayers or affirmations, some people use a count of twenty flat-out running steps.<br />
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You can make this as challenging or as easy as you want to - some counts will feel more comfortable than others, and sometimes you will feel that you can increase the count; sometimes not.<br />
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If you try some long counts (lots of steps or heartbeats per breath), you may find that you begin to feel anxious or panicky. If this happens, smile and slow down...<br />
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If the world starts turning black from the ground up - smile a LOT and consider reducing your count.<br />
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Don't be fanatical, try to act normal- and have fun with this. It should not be a chore - if it's not entertaining, or becomes difficult, revert to natural breathing for a while...<br />
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The most important part is to pay attention to how you feel inside.Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com2tag:blogger.com,1999:blog-981599322307090.post-65729472550275302702010-01-28T17:20:00.000+11:002010-01-28T17:20:16.494+11:00Them Crooked Vultures at the Hordern last nightFantastically entertaining show - we sat at the back because I was tired (long day building IKEA furniture) and thought it was kind of lucky that Josh Homme is sort of double-sized, it meant that it seemed we were closer..<br />
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The crowd got a little lost in some numbers - John Paul Jones came out with some electric bouzouki/oud sort of thing and played what I thought was the coolest track of the night, but all the confused, stationary heads in the crowd looked like they were having trouble counting to 9 - they couldn't keep up...<br />
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As always, Dave Grohl did a great 'Animal' impression (I think we may both have watched too much Sesame street as kids) - and some really nice touches, some double-sticking a la Gene Krupa (and a lot of snare-off work, again, a la Gene Krupa) - Josh's guitar tone was awesome, and I think he's accidentally turned into a 'real singer' over the last couple of years...<br />
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All in all - a very entertaining show, but possibly due to my lack of familiarity with the material, it was more a really entertaining show with great bits, rather than a great all-round show.. I did like the love song Homme dedicated to Jones...<br />
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It's just a shame Dave wouldn't let them play any encores..Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-59102008943972950732010-01-27T12:32:00.000+11:002010-01-27T12:32:49.684+11:00Another Try this Today - Fake Yoga for freedom and mobilityPut one hand, or foot, or knee on the ground and try to move as far as possible away from that body part. Make sure you don't jerk or strain the body- do move slowly, and wherever possible, remain in each position for a couple of relaxed breaths. To discover additional movements, try to shuffle into a new position rather than jumping or lifting the body. Treat your joints like porcelain - don't grind or crunch them into the floor… <br />
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To explore this idea, you can begin lying down, to take most of the strain off the body and foster a feeling of safety and security.Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-77183517819296256662010-01-21T15:28:00.000+11:002010-01-21T15:28:00.327+11:00Sinus ArrhythmiaOne very common clinical finding I come across during a physical examination is a phenomenon called <a href="http://en.wikipedia.org/wiki/Respiratory_sinus_arrhythmia">Sinus Arrhythmia</a> (SA), also called Respiratory Sinus Arrhythmia (RSA) (but as <a href="http://en.wikipedia.org/wiki/Rsa">RSA</a> is already used as an acronym for Responsible Service of Alcohol and for <a href="http://en.wikipedia.org/wiki/Ron_Rivest" title="Ron Rivest">Rivest</a>, <a href="http://en.wikipedia.org/wiki/Adi_Shamir" title="Adi Shamir">Shamir</a> and <a href="http://en.wikipedia.org/wiki/Leonard_Adleman" title="Leonard Adleman">Adleman</a>, I won't use it here)- This is a finding in which the heart rate speeds up during inhalation and slows down during exhalation. <br />
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Recent research has suggested this is a normal physiological response, and indeed, it is more commonly found in children and in the very fit. The slowing down of the heart rate during exhalation is due to the nervous system switching into a momentary state of <a href="http://en.wikipedia.org/wiki/Parasympathetic_nervous_system">parasympathetic</a> (3 S's - Sleep, Sandwiches, Sex) dominance, as opposed to the commonly known <a href="http://en.wikipedia.org/wiki/Sympathetic_nervous_system">sympathetic</a> (Fight or Flight) dominance.<br />
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There may be any number of reasons why this occurs, and research is still continuing, but as SA is something I try to reduce whenever I find it, I'd like to put forward some of my ideas on why it is so common (and why I treat patients to reduce it when it is present). The Chinese Medical model considers most arrythmias (and many other cardiac problems) to be the result of either obstruction or deficiencies in the energy that supplies the heart and the 'Upper Heater'- Metaphorically, the upper chest is considered to be the uppermost of a system that the Chinese term the San Jiao (3 Energisers/Burning Spaces or 3 Heaters) and the San Jiao is considered to exist in the 'Cou Li', the spaces between organs, the interstices. The Upper Heater is somewhat analogous to the <a href="http://en.wikipedia.org/wiki/Mediastinum">mediastinum</a>, the pleura and the linings of the airways in the lungs, along with the 'bag' of the pericardium. <br />
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The nervous system functions that regulate the heart rate are very easily modulated by acupuncture treatment. Commonly, retaining one needle in a point called Lung 9 (Taiyuan) for a period of twenty minutes or so is enough to reduce the severity of SA, and generally only a few repetitions are needed to eliminate it completely. Taiyuan is considered to be a point that boosts the energy of the Lung channel (acupuncture meridian) and of the Lung organ itself, as well as removing obstructions from anywhere in the Upper Heater. Other points can be added to assist with this regulatory function, depending on the patient's constitution and presentation. <br />
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I surmise that the 'problem' here (not that SA is anything to be really concerned about in and of itself) is that many of us are walking around in a permanent, slight state of sympathetic nervous system over-excitation and dominance. When the parasympathetic nervous system kicks in during exhalation, the difference between sympathetic and parasympathetic dominance is very pronounced and noticeable, often even to the point where the pulse speeds up a lot during inhalation, then seems almost to stop for a couple of beats' worth of time, before starting again.<br />
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Interestingly, it is fairly common to see patients (myself included) who display a quite pronounced SA when stressed or exhausted, but none at all when rested or when they feel energised.<br />
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To check for yourself, simply find a pulse anywhere on your body (usually the <a href="http://en.wikipedia.org/wiki/External_carotid_artery">carotid artery</a> in the neck is easily found) and feel the rate for a few breaths. Once a 'normal' rate has been established, take a deep breath and let it out. If you feel that the heart rate speeds up during inhalation and then slows down during exhalation, you have most likely found a Sinus Arrhythmia (which is nothing to worry about- take a few more breaths...).<br />
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If you do find this phenomenon occurs for you or for someone you know, consider how you feel generally. If you feel perfect, full of energy and free from any nagging complaints (and you are quite or super-fit) then your SA becomes simply an indicator of being in fine health, with a nice sensitivity to your blood chemistry. If you feel otherwise, then maybe it is time to consider adding some light cardiovascular exercise and possibly some acupuncture treatment to your maintenance schedule. It is our job as healthcare providers to set up conditions so that your body does the best possible job of maintaining itself in perfect balance.Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-1177678306607731692009-12-18T16:19:00.000+11:002009-12-18T16:19:36.302+11:00Try this today<div style="font-family: "Trebuchet MS",sans-serif;">Lie on the floor and try to move each limb as far as you can away from your body. When you reach the limit of each movement, try to return by a different path than the one you took to reach that limit. Try to find new movements each time - and try starting from face up, face down and on each side. Explore and try to find every movement your body can make.<br />
</div>Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-41550383846517411362009-12-15T12:13:00.000+11:002009-12-15T12:13:38.414+11:00Try this today<span style="font-family: "Trebuchet MS",sans-serif;">Take a deep breath (as much air as you can) and hold it as long as you can. Now take half that amount of breath and hold that as long as you can. See what the differences in your physical and mental state are between the two holds. (For an additional challenge, do the same thing while walking, or running)</span>Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-30252353144444726742009-09-13T15:56:00.006+10:002009-09-15T12:48:52.062+10:00Breaking the Body - Movements and Planes of Movement<div style="font-family: "Trebuchet MS",sans-serif;">In Russian Martial Art Systema, there is a concept called 'Breaking the Body'. When we talk about breaking the body, we're not talking about destroying it, we're talking about creating a body capable of unrestricted movement. First, we learn to recognise our restrictions and then we move within them to expand our comfortable range of movements and activities. </div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Breaking the Body also calls for us to learn what movements the individual parts of the body are capable of and to explore them intuitively, with a sense of fun and with an emphasis on trying new things. We're not looking for perfection, just more freedom, functionality and integrity. In Russian Martial Art, we use this type of conditioning because it improves our performance, freedom and function without leading to being bulky or tense - we also use it for rehabilitating injuries (in conjunction with breathing and energetic principles) and for 'pre-habilitation' - avoiding injury in the first place. </div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
For everybody else, this work does.....</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Exactly the same thing</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">There's a fantastic system of intuitive practice, largely based on Russian-style conditioning, that Scott Sonnon has put together. It's called Intu-Flow, and I use the ideas and principles of Intu-Flow in conjunction with what I know of Russian conditioning every day - and I teach a lot of it to my patients as well. This begins as a joint-conditioning exercise, but you can play with adding load to the body to gain strength as well...</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Basically, we're looking at breaking the body into component parts (joint by joint) and using a systematic sequence of movement principles to individuate and explore the movements of each body part. This means that when we go to work, or play, we can achieve our desired result with a minimum of effort, and with maximum awareness of <span style="font-style: italic;">how</span> we're doing it.</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">It's the same thing with all the different parts of the body, and once you understand the principles, there's almost nothing to remember, except 'Work from the head to the toes, and from the middle out'. </div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Here I'll present some "Basic Basics" of Intu-Flow. I am a student, not a teacher, of this system, but I know what I have done for myself and how much I have made use of the small amount of Intu-Flow knowledge I have.</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
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So - to the principles (My version - Sonnon has more). </div><ul style="font-family: "Trebuchet MS",sans-serif;"><li>Breathe, Move and Relax<br />
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<li>Move only <span style="font-style: italic;">to</span> the restriction of movement or stretch, not <span style="font-style: italic;">through</span> it</li>
<li>This is play, and should be fun</li>
<li>Try to find every movement that the body is capable of, in every plane of movement<br />
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<li>Move every part of the body, joint by joint<br />
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<li>Three to five of each movement in each direction is all you need</li>
<li>You can do this any time, but- morning is a great time to do it</li>
<li>Use your intuition and apply common sense - don't hurt yourself</li>
<li>Move the whole body, and do maybe a little more often on 'problem areas'</li>
<li>As long as you're awake, any time is a good time to do some intu-flow<br />
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<li>If a movement is restricted, focus on its opposite movement as well</li>
<li>As much as possible, try to move only the part that you're up to playing with<br />
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<li>Slow is fast - fast is slow. This is not a competition, and isn't meant to be done at speed<br />
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<li>Breathe, Move and Relax</li>
</ul><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;"> Think about the planes and ranges of the body. Planes are what we're talking about when we say up or down, left or right or front and back. Take the <a href="http://en.wikipedia.org/wiki/Transverse_plane">transverse plane</a>, for instance. This is the plane that cuts your head off, or cuts you in half at the navel. The <a href="http://en.wikipedia.org/wiki/Coronal_plane">coronal plane</a> slices you in half from ear to ear, down the body separating belly from back, and the <a href="http://en.wikipedia.org/wiki/Sagittal_plane">sagittal plane</a> cuts you in half between your eyes... One arm, one leg - you get the idea...</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">These planes will become very familiar points of reference the more you play with the body's movements - they help to limit the motion of the body so you can explore the movements more deeply.</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">First step - Crosses</div><div style="font-family: "Trebuchet MS",sans-serif;">This is like the controls for old video games - we have forwards, backwards, left and right, and move between these in straight lines.. Think about those old Nintendo controllers with the cross...</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Second step - Circles</div><div style="font-family: "Trebuchet MS",sans-serif;">Flow from front to left, to back, to right, to front again - and the reverse. Start with small, slow and comfortable circles and focus on smoothness, not the size of the circle. When a circle is reasonably convincing and easy, make bigger circles. I think is was Sega that had a rounded, 8-directional pad on their controllers, but I could be wrong.</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;"> Third step - Infinities or Figure 8s</div><div style="font-family: "Trebuchet MS",sans-serif;">This is more fun - what's a figure 8 but two small circles? Flow one small circle to the front, followed by one small circle to the back in the opposite direction... One to the left, and one to the right in the opposite direction.... For extra fun, front/back and left/right can flow together, giving you clover-leaf patterns. The last of the video game analogies - this is the joystick - it can move from anywhere, to anywhere on the same plane.</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">That's it - those three kinds of movements - Crosses, circles and infinities - are all the movements you need to start conditioning the body's joints, add integrity to the tendons and ligaments, and increase the functional range of motion of the entire body. When you play with these movements, you'll probably be surprised at how quickly you'll start to need to breathe a bit more, and how easily you'll start to sweat - this is because you're working against your own tension, and it often costs a little sweat to gain some freedom...</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">We also have the multi-planar movements like bending, twisting, pitching and rolling, but I think the first three kinds will have to do for now - go out and find the crosses, circles and infinities wherever you can in your body and in all the planes- </div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Start at the head and do a few forwards-back and left-right crosses, then some clockwise and anti-clockwise circles, and some infinities (tip: if you're standing in front of a mirror, you should be able to see both your ears in your reflection). </div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">The chest is the same - hands on hips, move the chest forwards/back a few times (forwards is slightly upwards, back is slightly downwards - that's just the way it works, don't worry about it...) Left and right, same thing - try to get the chest to slide from side to side - you can stick your arms out the the sides and push left and right (it helps). Flow circles clockwise and anti-clockwise (hands on hips helps to separate the movement so it's just the chest) - and then infinities (remember to breathe... out through the mouth is fine, in through the nose...)</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Hips - same or different?</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">You're right - the same. First, just the hips - forwards is the end of the "<a href="http://www.youtube.com/watch?v=IGDnzqPH0P0">Amigo salute</a>" - back is basically "Stick out your booty" - left and right kind of explain themselves... this is all keeping the body basically where it is.. the hips move under the torso. </div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Then circles, then infinities (this can be hugely fun - there are heaps of them to find if you're looking...)</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Knees - stand on one leg - do the movements with the other one.. </div><div style="font-family: "Trebuchet MS",sans-serif;">Bring the knee up to a comfortable height, hip height is more than enough.. Forwards and back are from the knee - slowly kick forwards, pull the foot back, repeat - left and right are a bit of knee and a bit of hip - let the lower leg hang and move it left and right (or inside/outside if that's easier to picture) - this is like playing hacky-sack or those ball skills drills from soccer) - if you can get the lower leg anywhere near parallel to the floor, you're doing amazingly well. Circles, infinities, you get the idea.. If you have two legs, do both of them... </div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Ankles - again, you're on one leg - forwards and back become point and pull on the toes (or <a href="http://en.wikipedia.org/wiki/Plantarflexion">plantar flexion</a>/<a href="http://en.wikipedia.org/wiki/Dorsiflexion">dorsiflexion</a> and circles are drawn with the big toe on the wall in front of you. if you prefer), left and right become 'in' and 'out' (inversion/eversion) Infinities are a bit of a cheat with the ankle, but you may as well draw some of those as well...</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Toes are tricky with shoes on and sometimes unpleasant without - but if you have a nice floor (or socks on), you can roll over the toes a few times, like drawing a circle with your ankle on its transverse plane. You're basically massaging the bottom, inside, top and then outside of your toes on the floor.. and then reversing to come the other way.</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">so - head to toe is done, now from the middle out.. </div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">I think that will have to be another post, for another day. </div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Let me know what you think - This stuff is hard to write down, easy to show...</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><div style="font-family: "Trebuchet MS",sans-serif;">Tim..</div>Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-10105740880426948612009-09-05T23:25:00.001+10:002009-09-05T23:25:55.600+10:00Correllas in Glebe<div xmlns="http://www.w3.org/1999/xhtml"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH6CsuGmvI3OKTEdCZWhXGfz97eAUczojux8SzEzpaC0WOeZ2xLTKrApqGd_dRLKqvGZP_3yEKxz8SiBJh6-PzRpiTYvZagciP9dG4BXgwOMqOC6CxqcWFdFGWchcxNNCnAR8xuFisnA/s1600-h/image-upload-3-753639.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH6CsuGmvI3OKTEdCZWhXGfz97eAUczojux8SzEzpaC0WOeZ2xLTKrApqGd_dRLKqvGZP_3yEKxz8SiBJh6-PzRpiTYvZagciP9dG4BXgwOMqOC6CxqcWFdFGWchcxNNCnAR8xuFisnA/s320/image-upload-3-753639.jpg"/></a><br /><span>This is an old photo, but one I like. The correllas flock together in groups of about a hundred, to hang out and make a lot of noise. It looks like they're eating the seeds but usually they're just pretending. They like to carry the seed pods up to the power lines above cars, then hurl them down as hard as they can and sometimes it seems like they're competing to see who can make the loudest noise... Occasionally one of them throws so hard they fall off the wire and either scrambles back up, or flies down to the ground so it looks like they did it on purpose... </span><br /></div>Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com2tag:blogger.com,1999:blog-981599322307090.post-9166613618147113482009-09-05T22:58:00.001+10:002009-09-05T22:58:35.041+10:00The gang @ life and balance<div xmlns="http://www.w3.org/1999/xhtml"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyqPTgo9ccR9YFoL3nypCwn_hRn9sj_5OODcG2uCSl79R3i0uY7djDdtDI4woC-hRLl7ZgW1xVEd-WK7FtcnN2jl4d431Y-26qiEE5NvPxjfBhYST5X8LmKG7NOPRCoSNcEnFhCPO5xQ/s1600-h/image-upload-35-712720.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyqPTgo9ccR9YFoL3nypCwn_hRn9sj_5OODcG2uCSl79R3i0uY7djDdtDI4woC-hRLl7ZgW1xVEd-WK7FtcnN2jl4d431Y-26qiEE5NvPxjfBhYST5X8LmKG7NOPRCoSNcEnFhCPO5xQ/s320/image-upload-35-712720.jpg"/></a><br /><span>On saturdays, anyway... From left to right: Merren, Me, Anne and Brad. Today was Anne's last day with us- we'll all miss her. </span><br /></div>Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-21546649693267298382009-08-22T17:10:00.001+10:002009-08-22T17:12:19.286+10:00I am continually surprised by how good the human organism is at creating imbalances; and at re-balancing itself, given the right stimulus.<br /><br />Sometimes all we need is the tiniest push in the right direction...Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0tag:blogger.com,1999:blog-981599322307090.post-86529760475409606232008-10-15T12:47:00.002+11:002009-02-17T10:02:48.915+11:00Best seat in the house<div xmlns="http://www.w3.org/1999/xhtml"><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtd3NArr7f10hQ23LNJ8V_rk4qjieqyygjVRDdpFcIq3heNmNWmXmO4BwItKZCnsxg76UvObXm6NNR8UX3djtLgpna6sk91nNUdJx_Qn3MTHKUloMwfXB6dQwFEoQ52xcEqd5jYfqVFA/s1600-h/image-upload-158-768041.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtd3NArr7f10hQ23LNJ8V_rk4qjieqyygjVRDdpFcIq3heNmNWmXmO4BwItKZCnsxg76UvObXm6NNR8UX3djtLgpna6sk91nNUdJx_Qn3MTHKUloMwfXB6dQwFEoQ52xcEqd5jYfqVFA/s320/image-upload-158-768041.jpg" /></a><span style="font-family: arial;font-size:100%;" >When I'm not at work, this is pretty much where I like to be. The cat sleeping in what looks like such an uncomfortable position is Akashi - the second-best cat in the world. He's very pretty.<br /></span></div><span><br /></span></div>Tim Clearyhttp://www.blogger.com/profile/08775550158490760233noreply@blogger.com0