皆さん、こんにちは。

日本語訳、できず申し訳ありません。

後ほどアプデートします。

We had the self care clsas in Oct.

We had 2 people. Thank you!

We talked about the thoracic area, which reflects emeotion according to the Self care book auther, Luann. And in Chinese medison, the mind is related to the heart. 

Ribcage and thoracic area protecting the vital organs like the heart, lung and more. There is also the vagus nerve relartioship to the esophagus and other structures and organs.

It is very nice to be free to this area for our health and clear mind and flexibility of menotions.

Since I had my spinal injuries with multiple insidints in the past, releasing this area is very important to be nuetral the body, spirit, mind, emotions and psyche with better posture. 

I will hope that you feel eased by these exercise if you want to try.

Ortho-Bionomy self care Requires comfortble, sesy and slower movemtns more than you think and safty, 

A)  Pelvic movements side to sede and rotations.

We checked strting point how we feeling the movements and if there are any irritation or pain.

B) Thracic rotational stretching positin.

We cheked and palpated the thoracic spine each other. 

1- lay ont he side. bottom leg straight and other leg bending knee on the table.

2- straingt the arm tward the cieling, and move the arm and rotate the neck toward backward.

3 Find No pain, Noiriitation and No strech sensation, and stay 1 min. or so. You need to be very comfortble with position.

4- After you stay comfortble postion, lay ont eh bak facing the cieling.

5- use "mind's eyes" to explore inside of the steched side of the arm and chest. Use your awareness to explore what you notice. How is the size of the space in your chest anf arm, if you notice some muscles, organs, fluids, fasca or energy? Just notice and do nothing.

6- bring back to the side lying postion, and chech the change of the rotatinal movement capacity.

Do you notice some more mobility, easier movement and more freedum?

When you stand up, you need to move slower because you might feel dezzy or light head due to increacing your lung capacity.

After we check the thoracic spie, the imbalance of the thoracic spine got better alighnment. people felt more better breathing. Yay!

C) tissue relase with star technique.

One person had apinnon the gluets/back of the hips so we release some muscle on the thighes.

1- Check the easier direction of tissue movements and quality of movements.

Up and down, side to side, diagnal like ☓relatrionships. we also added to the roation.

2- find the easiest movdments with 5 movemetns and direction of the movment.

3-when you find the easient postion, hold the psotion until your body reboud/push you out from the holding psotion. You can feel sometimes breathign change, movements of the organs i the body.

4- release all directions of movements and check see if your body chnaged.

5- switch othe side and relaese other leg and hip.

Relax your hand when you chck the movements as much as you can.

D) "Swimming receptioninst"

This excercise helps coordination of the arm to the shouldr joints, and reduce the some tension along the shoulders.

There are seaques, so you need to pay attensiion to move effortlessly finding comfortbale movements as continuous movement.

1- put the pinky side of the hand togethershowing the palm up. Straight arms and bring the palm toward the your face bending the elbows.

2- After the hands are in fromt of you, sowly put the back of the hands together, and roll the hands to move away from the body to straight the arm.

3- After arm straight kepping touching the bacck of the hands bring the palm together and bring the arm and hands position back to the #1.

You nedd to pay attension to feel easy and comfmortable movements in the whole seaquence of movments. Efortless is important and great to educate the instrisicmovement (small joint movement) to the shoulder joints.

we all felt eased in the body and pain got reduced in the class.

Thank you for veryone.

Next self care class will be Nov. 14th.