SF Mission Chiropractor | Trans* Affirming | NeuroDiverse Savvy

Tag: Patient Practice Videos (Page 1 of 2)

Hip Circles

This is a great daily movement practice for increasing mobility and awareness in the hips, smoothing out gait, and just getting your blood circulating. Keep it easy! 

Low back circles

This slow low back opener is great if you tend to be tight, compressed, stiff in the low back. If you have electric or shooting pain down the legs, don’t do this one, just give me a call at 415-735-1778, and let me see if I can help.

Rib cage rotation opening

Increasing your range motion and flexibility in your rib cage and thoracic spine can help you breathe fully, calm down the chattering monkey mind if your nervous system is stressed out and wound up, and generally just feels good. Give it a try, it’s a quicky!

Side Ribcage Opening

You’ll need an exercise band to do this one. use the *lightest* band you can find!

This exercise is great for opening up the breath, and increasing mobility through the ribs. 5x to each side is plenty, just keep your shoulders dropping!

Neck Seaweed

This practice is a special application of the Seated Seaweed practice, targeting the neck. If you haven’t done the seated seaweed practice, start there. 

This 5 minute practice helps reduce muscular neck tension, and even more importantly, guides the nervous system away from the fight-or-flight self-defense mode and back into rest-digest-connect-and-heal mode, where we thrive. 

Comb the Cobwebs, Calm the Chaos

This practice is great for quickly soothing the nervous system, turning down the fight-or-flight response, inviting your brain to remember to breathe, and reset yourself back into the rest-digest-connect-heal mode. 

Remember to use the lightest possible pressure; you’re looking to soothe the brain and ask the tissue to lengthen, you’re not trying to work out knots!

See if you can notice:

  1. your brain chills out (fight or flight drops, mental chatter quiets)
  2. your body feels looser afterward (fuller breath, wiggle-factor increases, more fluid movement)
  3. emotions might move a bit more (increase intensity, decrease intensity, suddenly appear or disappear)

This practice is drawn from the work of the incomparable Dr Satya Sardonicus. Check out her site here.

7 movements for a plush pelvis

This series of movements will increase your mobility slowly and gradually (ie safely and sustainably) if you practice them regularly. There are two goals with this work: 

  1. Soften and open the joints and surrounding tissues gently and safely
  2. Turn down the fight-or-flight response in your nervous system, particularly for folk with trauma or injuries in or around the pelvis.

See if you can notice:

  1. Your brain chills out (fight or flight drops, mental chatter quiets)
  2. Your body feels looser afterward (fuller breath, wiggle-factor increases, more fluid movement)
  3. Emotions might move a bit more (increase intensity, decrease intensity, suddenly appear or disappear)
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