We are so used to pain and tension that we do not even know how it is possible to live without it. One example is the high level of tension in the legs and how it affects the hips turnout and our mobility and general health. The way to press this excess out of the body is not pleasant to say the least 🙂 Yet the outcome is worth it.
Do as few movement drills `before and then after this set of drills and note how the shift in tension affects your movement, awareness and impact acceptance.
We begin with static holds, we progress to gentle rocking in place and then further and deeper with narrower placed pressure (less contact and same mass or for example side of foot instead of sole of foot) and later on we move intuitively as we feel the tendrils and arches of pressure and how one interacts with the other.
Static holds:
- Apply pressure to the center of the muscle belly and slowly edge toward a third up and down. Start with flat pressure by a fist, sole of foot and so on and then proceed to edgier pressure and always avoid going too fast. Slow becomes fast with good breath and attention.
- Sit with both legs straight and together and with toes pointing up. Have a partner apply pressure on the middle of the rectus femoris. Focus on breathing and communicating with your partner. Some will feel nothing but the pressures while others may scream in pain. Enjoy both ends of the spectrum and move slowly on the arch of the muscle while avoiding any pressure on the knee joint from above.
- Sit with both legs bent so the sides of the legs is on the ground and one knee is in contact with the sole of the other. Have a partner stand or apply pressure on the Iliotibial tract and again focus on breathing and on paying attention.
- Squat with your feet flat on the ground and your spine upright. Have a partner stand on the upper third of your rectus femoris ( have him or her balance using your head or anything else in the area. Breathe, note the shift in the hips and enjoy the process as well. After 30-60 breaths, descend and watch as the body naturally adjusts.
- Lie on your front and bend the knees so the toes point to the heavens. Have a partner apply pressure downward as you breathe and press from the hips upwards.
For more, come to class or be in touch 🙂
The Martial Art of Walking 