We are only as good as our 'base of support' because the body works from the ground/bottom, up to counter the pull of gravity- especially noticeable in climbing. To be efficient in countering these effects of gravity, our posture (core) needs to be in a position that can produce downward force that is perpendicular to the 'ground'. If you are smearing on a vertical wall- your shin has to be at a particular angle between your foot (base) and your center of mass to produce downward force which will hold you 'up'. If that shin angle changes, you will slip in the direction that it gives to.
Concepts behind these exercises
'Feeling' and sensation based learning.
'Project' because these exercises you will figure out more by feeling through them on your own, as opposed to me telling exactly how to go about them. However, as you progress I will add some detail and complexity.
Update: December 15, 2020 9:25 am
focus
1. Increasing movement throughout the day
Anything and everything is good! Choose ease and frequency to accumulate movement. Avoid doing things to the point of fatigue- you need to have enough to at least maintain your current daily life and be able to get up out of chairs without additional difficulty.
2. Practice Nasal breathing throughout the day
This is one of the only ways to help calm down the nervous system and help it to feel less threatened. You want this to be your most relaxed breathing, so don't force it to the point where breathing rate increases or it feels scary. Slowly build comfort with how it feels. The tongue should have a resting place on the roof of the mouth which opens the airway in the throat (and will probably pull the head back a bit too). Feel for (not by force), the allowance of the rib cage to expand laterally and behind you, so that the chest may 'rest' and do less of the respirating. Practicing this might be easiest in bed before sleeping when you are most relaxed and comfortable. This is a slow accumulation of practice and familiarity.
notes
An Idea for Incorporating Movement with Breathing Practice
- Try humming a tune (or just small sections of it) while you go through exercises and movements.
Sitting Down/Getting up
- Make sure to use anything that you need (stable furniture + arms) to make the process feel as secure as possible. As able, use arms as assistance to support your leg position, rather than using your arms to avoid using the legs.
This is to reduce fear and anxiety associated with this task as much as possible. The more fear left unmanaged will make the body more protective/rigid and therefore movement becomes more difficult. There needs to be a bit of coaxing the self into a feeling of safety (when you are in a stable place/position).
- Use gentle 'tapping' on the legs before getting up.
This is to provide more sensory feedback into the area/help stimulate the legs - 'wake them up'.
Roller Chair
- Make sure to back it up into a cabinet/wall so that it will not move unexpectedly when you are trying to sit down or get up.
Dining Chair
- Make sure to face the table so that you may use both hands pressing down onto the table to assist you.
12/09/20
Nervous System Help [At the beginning and end]
- Wiggling/Rocking, Gentle rhythmic/repetitive movement that feels soothing/relaxing.
- Nasal breathing into backside. Focus on breathing into the back, expanding the ribcage in every direction.
Foot [Increase Sensitivity and Control]
- Toe Spreading.
- Heel press into floor, loading weight into the heels (press into them a bit, with relaxed toes). Hold for a few relaxed breaths, connecting with the underside of the leg, especially hamstring and calf.
Leg Movement [Increase Safe Ranges and Variability]
- Posterior leg pull, glute/hamstring/calf/heel, all contracting together to pull the leg into the chair. Hold comfortably then rest.
- Pelvis 'X' weight-shift, femurs slide forward and backward with the pelvis to shift weight, must all work together.
Full Body Movement [Increase Safety/Stress Management]
- Sitting Isometric- Hand presses into knee while leg creates tension to lift (but foot remains on floor). One side at a time, hold for a few breaths on each side to try and find connection into as much of the body as possible.
- Standing weight-shift, hold on to a counter or something stable with both hands for support/safety. Shift weight into heels, feel for them to sink into the floor and stack your body over the top of this- take a couple relax breaths and rest. Just familiarizing weight into other parts of the foot and away from the toes.
12/02/20
Nervous System Help [At the beginning and end]
- Wiggling/Rocking, Gentle rhythmic/repetitive movement that feels soothing/relaxing.
- Nasal breathing into backside. Focus on breathing into the back, expanding the ribcage in every direction.
Foot [Increase Sensitivity and Control]
- Toe Spreading.
- Toe Relaxing & extending, add in heel lift if the first two are comfortable together. (Left side especially).
- Heel press into floor, loading weight into the heels (press into them a bit, with relaxed toes).
Leg Movement [Increase Safe Ranges and Variability]
- Posterior leg pull, glute/hamstring/calf/heel, all contracting together to pull the leg into the chair. Hold comfortably then rest.
- Posterior leg pull + extension, same as above but now keep focus on the posterior while pulling in and then extending back out.
Full Body Movement [Increase Safety/Stress Management]
- Sitting Isometric- Hand presses into knee while leg creates tension to lift (but foot remains on floor). One side at a time, hold for a few breaths on each side to try and find connection into as much of the body as possible.
- Standing heel stack- hold on to a counter or stable surface, find heels and let them sink into the floor as body weight shifts over the top of them. Hold for a few relaxed breaths and then relax.
- Standing hinge weight-shift, hold on to a stable counter or something with both hands for support/safety. Shift weight into heels but pushing pelvis backward as torso comes forward toward hands (hinging at the hip). Just familiarizing weight into other parts of the foot and away from just the toes.
- Visual dissociation - in any of the above positions if they feel comfortable, try maintaining the position while looking in different directions. Hold onto something for safety and make sure breathing can stay relaxed and not 'held'.
11/24/20
Nervous System Help [At the beginning and end]
- Wiggling/Rocking, Gentle rhythmic/repetitive movement that feels soothing/relaxing.
- Nasal breathing into backside. Seated in chair, bring forearms onto knees to comfortable fold forward. Focus on breathing into the back, expanding the ribcage in every direction. This should be relaxing and create a very gentle and comfortable stretch.
Foot [Increase Sensitivity and Control]
- Toe Spreading.
- Toe Relaxing & extending, add in heel lift if the first two are comfortable together. (Left side especially).
- Heel press into floor, loading weight into the heels (press into them a bit, with relaxed toes).
Leg Movement [Increase Safe Ranges and Variability]
- Posterior leg pull, glute/hamstring/calf/heel, all contracting together to pull the leg into the chair. Hold comfortably then rest.
- Posterior leg pull + extension, same as above but now keep focus on the posterior while pulling in and then extending back out.
Full Body Movement [Increase Safety/Stress Management]
- Sitting Isometric- Hand presses into knee while leg creates tension to lift (but foot remains on floor). One side at a time, hold for a few breaths on each side to try and find connection into as much of the body as possible.
- Standing weight-shift, hold on to a counter or something with both hands for support/safety. Shift weight into heels but pushing pelvis backward as torso comes forward toward hands (hinging at the hip). Just familiarizing weight into other parts of the foot and away from just the toes.
11/18/20
Nervous System Help [At the beginning and end]
- Wiggling/Rocking, Gentle rhythmic/repetitive movement that feels soothing/relaxing.
- Nasal breathing into backside. Seated in chair, bring forearms onto knees to comfortable fold forward. Focus on breathing into the back, expanding the ribcage in every direction. This should be relaxing and create a very gentle and comfortable stretch.
Foot [Increase Sensitivity and Control]
- Toe Spreading.
- Toe Relaxing & extending, add in heel lift if the first two are comfortable together. (Left side especially).
- Ankle Rolling, outside of the foot to inside, as smoothly as possible. Heel stays central.
- Heel lifts and Toe lifts.
- Get used to loading weight into the heels (press into them a bit, with relaxed toes).
Leg Movement [Increase Safe Ranges and Variability]
- Leg lift-foot hovers just off the floor.
Full Body Movement [Increase Safety/Stress Management]
- Sitting Isometric- Hand presses into knee while leg creates tension to lift (but foot remains on floor). One side at a time, hold for a few breaths on each side to try and find connection into as much of the body as possible.
- Standing weight-shift, hold on to a counter or something with both hands for support/safety. Shift weight into heels bu pushing pelvis backward as torso comes forward toward hands (hinging at the hip). Just familiarizing weight into other parts of the foot and away from just the toes.
11/11/20
Nervous System Help [At the beginning and end]
- Wiggling/Rocking, Gentle rhythmic/repetitive movement that feels soothing/relaxing.
- Nasal breathing (relax and sink into chair). Tongue on the roof of the mouth. Focus on lengthening the exhale and as it lengthens let it sink deeper down- from chest to belly to glutes and into the whole backside.
Foot [Increase Sensitivity and Control]
- Toe Spreading.
- Toe Relaxing & extending. (Left side especially).
Leg Movement [Increase Safe Ranges and Variability]
- Leg-crossing + hold and breathe/relax, pause and hold/guide it with arms if need be to ensure safe feelings.
- Heel taps and toe taps.
- Foot lifting and tapping inside of opposite leg, as high as possible, (work your way up, start with a small comfortable range).
Full Body Movement [Increase Safety/Stress Management]
- 'X' weight-shifting of the pelvis, forward/backward.
- Leg lifts using the 'X' pattern above. The leg that gets 'pulled in' is the one that should lift easier, (as the other leg pushes away and stabilizes into the chair/floor).
- Leg lifts + opposite arm touch (coordination).
- Getting out of chair, emphasis on going slower to put more emphasis into the role of the legs. Hands for balance more than pushing (as possible).
10/28/20
+ Body Blade. Use as you can, any and all ways work as long as it feels okay!
Nervous System Help [At the beginning and end]
- Wiggling/Rocking, Gentle rhythmic/repetitive movement that feels soothing/relaxing.
- Nasal breathing (relax and sink into chair). Tongue on the roof of the mouth. Focus on lengthening the exhale and as it lengthens let it sink deeper down- from chest to belly to glutes and into the whole backside.
* Deeper breathing practice can make you feel light-headed so make sure you're in a safe position and give yourself a moment before getting up.
Foot [Increase Sensitivity and Control]
- Toe Spreading.
- Toe Relaxing & extending. (Left side especially). Used a wood block under the heel to rest the forefoot into the ground.
Leg Movement [Increase Safe Ranges and Variability]
- Leg-crossing + hold and breathe/relax, pause and hold/guide it with arms if need be to ensure safe feelings.
Full Body Movement [Increase Safety/Stress Management]
- Back stretch using pillow on your lap. Relax and sink into the pillow, long and deep exhales to make back feel comfortable.
- Hands pressed together + arm extension. Just slight pressure at first that you can maintain throughout, various angles.
- Pillow bear-hug. Creating slight body tension throughout, torso and legs. Focus on the holding easily and long exhales.
- Ribcage rotations, feel the back of the ribs against the chair to keep even rotation. Pillow hug can assist (arms hug rib cage).
- Spine movements, curved (relaxed) to straightened (upright). Keep it smooth and easy feeling, with/out pillow hug.
+ Body Blade success (held vertically) at the end!
10/21/20
Nervous System Help [At the beginning and end]
- Wiggling/Rocking (Gentle rhythmic/repetitive movement that feels soothing/relaxing).
- Nasal breathing (relax and sink into chair)
- Tapping self gently
Foot [Increase Sensitivity and Control]
- Toe Spreading.
- Toe Relaxing & extending (left side especially. Used a wood block under the toes for more feedback on relaxation/movement).
- Heel Taps & Toe Taps, try to keep a rhythmic beat. (Flatten the forefoot into and relax the toes, to lift the heel off).
* When seated with feet on the floor, try to keep knees aligned above heels, as opposed to bowing outward.
Leg Movement [Increase Safe Ranges and Variability]
- Weight-shifting hips, try to mimic your preferred sitting position (right side bias), on the other side. Use arms to help.
- Knee-lift + hold and breathe/relax, use majority of body to support the position (75%), lifted leg is (25% of the effort).
- Leg-crossing + hold and breathe/relax, pause and hold/guide it with arms if need be to ensure safe feelings.
Full Body Movement [Increase Safety/Stress Management]
- Getting out of chair, use arms to support/help.
- Getting out of dining chair, use arms to support/help by pressing down on the table in front of you. Make sure you always feel steady and have others help you if that makes you feel safer. (Keep shifting hips to get them over your feet).
* This is a compare and contrast of the same movement to familiarize your center of mass and base of support, in relation to arm position (helping from behind you vs in front of you).
10/14/20
Nervous System Help
- Wiggling/Rocking (Gentle rhythmic/repetitive movement that feels soothing/relaxing).
- Nasal breathing (relax and sink into chair)
- Tapping self gently
Foot [Increase Sensitivity and Variability]
- Toe Spreading.
- Heel Taps, try to keep a rhythmic beat. (Flatten the forefoot into and relax the toes, to lift the heel off).
- Toe Taps, try to keep a rhythmic beat. (Heel presses into floor to help assist forefoot coming up).
* When feet are on the floor, try to keep knees aligned above heels, as opposed to bowing outward.
Leg Movement [Increase Safety and Variability]
- Weight-shifting hips, try to mimic your preferred sitting position (right side bias), on the other side. Use arms to help.
- Knee-lift, think about lifting from underneath the leg and more internally (glute).
- Leg-crossing, ensure feelings of safety as the leg moves, pause and hold/guide it with arms if need be.
- Leg extension, from floor to on top of ottoman and back.
- Wood block version of above; grab block with toes and carry it to the top of the ottoman.
* When moving a single leg, it will be easier if weight is loaded into the opposite hip first (as in weight-shifting hips, above).
Torso & Arm Movement [Increase Safety/Managing Stress]
- Wood block stacking (at dining table). Try to complete all six blocks up and back down, one at a time, each hand.
- Wood block seated rotation, moving a wood stack (two blocks) from one side table to the other, each hand.
10/07/20
Nervous System Help
- Nasal Breathing Technique
- Tapping Self Gently
Foot Movement + Increase Sensitivity
- Toe Spreading
- Heel Raises (spread toes and flatten them into the ground to lift the heel off)
Leg Movement + Increase Sensitivity
- Leg extension
- Knees Together-Apart (feet on floor)
- Ankle Circles (both directions. Feet can be on floor if need be)