I forgot where I put my keys…. Then I forgot where I put my wallet. Where did I put my glass of water again?
A high speed life, can lead to anxiety and panic. This activates the stress response which believe it or not can work against you when it comes to finding clarity and solutions for problem solving.
Clarity Emerges from a Grounded Mind.
Dr. Blessyl Buan
Grounding is the act of slowing down.
Return to your breath.
Return to your senses.
Reset your mind.
Stop the stress and defensive response.
Ignite creativity, innovation and flow.
Chronic pain, headaches, upper body tension, jaw pain and hand and wrist pain are physical manifestations of stress. In my practice, I prescribe the following grounding exercises to help my patients to find inner piece and to free their brains from the stress response. This in turn, promotes their power to heal.
1. Get your hands dirty
As adults, we don’t do this as often as we should. Planting, baking, painting, working with clay are all examples of ways that we can bring the tactile experience back to our life. Being tactile, allows us to be fully present with the experience. Perhaps this is why the slime craze is so popular among kids and adolescents. They need the slime for stress relief!
2. Immerse yourself in nature
It’s often advised the walking in nature is healing. It prompts you to look, listen and feel what is around you. They don’t call it “forest bathing” for nothing.
3.Surround yourself with art for a dose of inspiration
Beautiful objects and images inspire. They make your heart sing. They give you ideas of what you want to manifest for yourself. Beauty is everywhere if you open your eyes to it.
4. Journal on paper
Typing thoughts don’t have the same tactile experience of writing it down on paper. You are forced to slow down. Feel the ink interact with the paper. Doodle. Draw. Avoid writing inside of the lines. See the magic emerge.
5.Turn on Music and Dance
Music is like a portal that can take you to another world where all things are possible. Allow your body to embody the music. Feel the down beat, the crescendo and decrescendo of the music. Where does breath lie in the music? How does the rhythm allow you to breathe?
Try it out. Embrace your inner child and note how you feel. If you have children, it’s also important they have a chance to feel grounded.
In the age of constant smart phone use, raising young children or having a full-time job that requires the use of your hands, it’s not surprising that your wrists can hold you back when practising Yoga or Pilates. Repetitive strain can cause tension and pain in the flexor and extensor muscles that course along the forearm and control the movement of the fingers. You will also find that the muscles that control movement of the thumb are also stiff and painful. This chronic muscular tension can negatively impact the alignment of the carpal bones of the wrist, thereby reducing joint mobility.
This misalignment can be experienced as a “pinching” sensation when weight-bearing on the hand. Wrist extension is required while doing Plank exercises, Chatturanga or Downward Dog. Even more advanced asanas like Astavakrasana (Eight-Angle Pose) or Pilates Leg Pull Front depend on strong wrists.
If you can relate, warming up can help to improve joint mobility and reduce pain during your practice. Here are 3 exercises to do before your class begins:
Wrist rotations: Circle your hands clockwise eight times then repeat counterclockwise eight times. This improves circulation and warms up the joints.
2. Wrist flexor stretch with overpressure: Positioning yourself on all fours, place the heel of your hands on the mat in front of you with your hands palms down and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.
3. Wrist extensor stretch with overpressure: Positioning yourself on all fours, place your wrists on the mat in front of you with your hands palms up and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.
If during your practice your wrists are still sore, you can roll the end of your mat several times to create a cushion that will support your wrists in slight flexion. If it is still painful in certain poses, take a rest in child pose. As you continue to practice, stretch and strengthen, your tolerance in wrist weight bearing will improve. If recovery is too lengthy and you are starting to feel concerned, see your health care provider.
The Pilates Full Roll Up exercise is a great way to test how strong your core strength is and the degree of flexion you have in your spine. Dr. Blessyl explains the proper way to do this exercise and how to modify with simple equipment.
If you found this video useful, you can find more tips on my twitter/instagram @drblessyl and Facebook!
Stability must be established before movement. In dance, the shoulder girdle must be strong to support the movement of the performer’s arms. Arm movements help to counter the movements of the legs and neck. In dance, movement will not be controlled or graceful without strength and stability in the shoulder girdle, abdominals and pelvis.
Endurance in the scapulothoracic muscles ensures the following: 1. The dancer avoids developing tension in the upper traps 2. Graceful movement in the arms and shoulders 3. Balance, jumps and turns are effortless
Here is a lat pull down and core strengthening exercise on the Pilates Tower Trainer.
On February 16-17, the Performing Arts & Medicine Association are hosting “When the Artist’s Body Says No” at the Toronto Regional Meeting. I will be presenting “Demystifying Flexibility and Stability in Dance Training”
Check out the brochure below for more info and to register!
Dance inherently trains the body about spatial awareness, balance and the emotional connection to music. It is the simplest way to develop your ability to listen to your body’s internal cues.
Many of my patients are disconnected to their bodies. The onset of injuries shock them, their strain is annoying and pain is an inconvenient symptom. What they don’t realize is that the body has been whispering messages to them for many years. It is only until the body “goes on strike” with a debilitating injury, that my patients start to listen then come to my office.
Move! Feel joy in your movement, are you free? are you restricted?
The transverse abdominus is the deepest layer of abdominal muscle and is a muscle that stabilizes the spine and improves posture. It’s a muscle that requires endurance. Pilates is a great way to strengthen this muscle.
Hi there! I am currently on a Leave of Absence. Dr. Chryssafis is covering my caseload at PPHC. Call 647-352-7742 to book your appointment. Dismiss