We are sick and injured from time to time and it is a hidden gift in reminding us of our mortality and we learn to move with and around those areas and come out of the tunnel even stronger and in better neural and mental shape. Examples: The cement mixer: torso Sit on your behind… Read More How to learn and improve from injury/illness
Learn to roll safely and freely. Work the progressions and focus on quality. The quantity will come with consistency of working the basics.
Here are three mobility movements for the shoulders, spine and hips. All involve moving two patterns of movement together to create human movement. We are more than one tool playing in the dark. Shoulder mobility comes to release held tension and fixation in the shoulder and upper spine. Spine mobility comes to release rigidity of… Read More Twisted mobility
Here is a progression of games to play. They come to bring to light the virtue of continuity and as a quality to change your encounters from collisions to freedom within the meelee. Have a partner place a fist or foot on you. Tense and then relax your frame to achieve two goals. First… Read More Notes from Class: Continuity
A very good way to relax and align the upper torso is to use a simple door frame. Stand at an arm’s length from it and place your fists at shoulder level. Now slowly lean into it keeping your head from bending and relaxing your shoulder blades and torso. Rise and raise your fists a bit and repeat till you cannot anymore. Change the angle of your fists (thumbs pointing down, inward, up, to the sides) and repeat the drill.
Remember to keep your breath continuous so the tension moves naturally out of you and to keep your eyes relaxed so the head remains where it should be, between your shoulders and as a natural line with the spine.
Let the exhale lead most of the forward opening movement so the relaxation will be greater and your rib cage will open as well.
Keep your feet relaxed and flat on the ground and use the knees and hips to navigate this way.
At the end do a few reverse movements where you lean from within the door frame back to feel if you moved more than you wanted to and to let the density built in the extra shoulders move in the body and return to where it should be.
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To learn to roll with tools such as rifles and bars and to relax the shoulders start with a broom stick or even a broom. Sit on your behind and hold both ends of the stick. Now roll from side to side and forward and backwards avoiding hitting yourself with the stick or pressing it against your soft parts. Now Sit on one knee and do the same and than from a squating position. Change the grip to a shoulder width grip in the center and repeat the drill. Take care to watch your head and spine and look around as you move. Now hold the stick as you wish and place it at the back of the neck and repeat the drill, change to gripping the stick using your back and elbow pits (at the back) and see what solution you find to protecting your spine when your roll using this hold. Breath to relax and to start the movement in a better direction and than if you have a partner hold the stick in any way you like and have him move the stick as you balance yourself (while it is at the back of the neck or behind the back are good starting point) and roll if you need to. Remember that rolling is not something you do for it’s own importance. It is a tool to get somewhere and sometimes for fun.
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