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Allison & Varina are experts in relief for aching joints and enhancing athletic performance. https://www.facebook.com/groups/1106052116486408
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Sciatica? Or Deep Glute Pain? Try this. Piriformis syndrome is quite common and often mistaken for sciatica and even often misdiagnosed as sciatica. So here is the first step to erradicating this issue. Fosse - a tensile stretch One cause is having lazy glutes and/or hip muscles. Fixing the root cause eliminates the pain at its source. ....
The most common misconception about meditation is that there should be no thoughts or that theres a goal to have no thoughts. Here are some things you may not know anoit meditation that may open a whole new world for you. If i told you that you cant screw it up, would you try it (or try it again)?....
HOW I HEALED SI JOINT DYSFUNCTION
SI joint dysfunction is no joke. And its the second most common injury to get in yoga and Pilates.
Its totally reversible and preventable.
So here's how I healed.
Go From Grinding to Gliding
This area if your glutes right around the sitting bones can be a bit sleepy.
When they’re awake they have so much to offer in the way of strength, mobility and athletic skill. Its feels like going from grinding to gliding.
Try this with me and let me know how it goes.
Hip Flexors are as tight as they are weak. So this exercise is one i love for strengthening. Hip flexors are a big part of your posture. If they are weak and tight, they can cause you to start hunching over. This is the 2nd exercise that hoes aling woth the or the 3vodeos ago.•・
FITNESS CHALLENGE: Balance and Hip FlexorStrengthThis challenges your balance, your ankle strength and hip flexor strength. Stay tuned. I have 2 videos coming soon that show you to to develop better balance and better hip flexor strength.Your turn!How did you do?this challenges your balance Xor
Dont tuck your tailbone.
Why?
Because tcuking shortens the length of the spine. These days we get plenty of that spinal flexion frim sitting at desks, in cars, on planes and dont need more of that. It weakens the low back, puts pressure on the facet joints of the spine and can even lead to disc issues.
Instead stand and work out with a lengthened spine. This allows your natureal limbar curve to stay intact and your transverse abdominus (your core) to stay strong.
This creates a happy back, happy hips and happy movement.
Left Nostril Breathing helps you fall asleep.
This is a hack to help you activate your parasympathetic nervous system. The parasympathetic nervous system resides in the roght side of the brain and is more actuve when the left nostril is dominant.
(Do you know that your noatril dominance switches every 2.5 hours-ish?)
Try this technique and find your energetic calm before sleep. Do 12 rounds and sleep well.
Sweet dreams!
07/13/2024
Ardha Chandrasana or half moon pose is a great pose to develop hip strength and mobility. There are a few common errors in this pose, which makes it more challenging than it could be.
In this practice we build the foundations of ankle strength for balance, of hip opening and hip stability and strength to support our being able to really work in this pose.
Some common mistakes are:
- Pressing the wrist into the block to help us balance
- Bending at the waist for the hips instead of keeping a line of action from the crown of the head through the heel
- Misalignment
When these things are addressed and there is hip mobility and strength developed and attention to the proper hip muscles activating, this pose is fantastic and fun!
Join me for this 30-minute yoga and biomechanics practice.
Hip Stability & Mobility Through Half Moon Pose Ardha Chandrasana or half moon pose is a great pose to develop hip strength and mobility. There are a few common errors in this pose, which makes it more cha...
DEEP RELEASE for YOUR CALVES
Are your calves always tight?
Especially in downward dog? Here are some deep calf stretches. Some use pressure to create more release and some use a yoga tune up ball.
Let the relief begin!
07/06/2024
How to Stop Collapsing Into Your Knee Joints & Have Naturally Knees Over Toes Alignment
Do your knees collapse in when you go into a lunge? If so, chances are you are putting too much pressure on the medial ligaments. And I'm all about joint health so I highly encourage you to learn good knee alignment and knee joint health. Follow along with me in this exercise. This helps keep the pressure in the right ligaments and trains the knees over the toes position. psst. This has also helped a few athletes' running times improved so...just sayin'.
How to Stop Collapsing Into Your Knee Joints & Have Naturally Knees Over Toes Alignment Do your knees collapse in when you go into a lunge? If so, chances are you are putting too much pressure on the medial ligaments. And I'm all about joint hea...
07/03/2024
Creaky achy joints? Or maybe you want to prevent that? Me too!
This is a sweet and simple practice that soothes the joints. We move from head to toe together, joint by joint, using big circular motions. This asks the body to produce and send more joint fluid to the joint and it helps move any puddling fluid around.
https://youtu.be/5tE3uAhTxiY
How to Soothe Achy Joints Creaky achy joints? Or maybe you want to prevent that? Me too!This is a sweet and simple practice that soothes the joints. We move from head to toe together...
07/02/2024
Hip Stability: What to Do for Hip Out of Socket
Every person I have seen that has complained about their hip popping out of socket has something in common with the others. They ALL lean forward when standing, walking, doing life.
This is the first thing I teach them: how to stand up straight. Usually I get behind them and coach them on how to stand straight.
And it's scary because they truly feel unstable and like they are going to fall backward. Learning to trust standing straight is challenging so here's a way you can begin to change your posture if you think you might be leaning forward and want to prevent hip out of socket.
NEXT: Take note about what is happening in your body. What does it feel like in the hips as you're standing? What does your back feel like? Where is it tight? Where does it feel unstable?
These questions will guide your next steps in building strength and stability.
Hip Stability: What to Do for Hip Out of Socket Every person I have seen that has complained about their hip popping out of socket has something in common with the others. They ALL lean forward when standi...
If you often refer to one sode as your “bad side” listen up! This will change everything!
Most humans, especially ones experiencing an injury, call that injured side their “bad side” and that couldn’t be further from the truth.
Pain is a messenger. Your injury is smart it sent pain to tell about it.
What its telling you is theres somehting up here and i need you pay attention to it now.
Are you listening?
Your body also likely created a compensation pattern to deal eith the weakness and imbalance.
This all means that your body is actually super intelligent. And that you can learn a new pattern. A healing pattern.
So here’s a mindset shift for you.
Lets call the side that is unlesrning the injury the “healing side.” And that really is the truth. Its healing.
06/24/2024
How Do I Know What Kinds of Exercises Will Help My Hips?
That is a good question and one that I help people answer. This practice explores what I call 2nd Position or Straddle.
As we move in these easy movements, we get curious. If I do this, does my 2nd Position change? If I do that, does it change? And how does it change?
As we see the results in our 2nd Position we are able to understand why the hips have limited range of motion, maybe even pain, lead us to the answers of what kinds of movements will change the shape of the hip, the condition of the hip joint to eliminate imbalance, compression and pain.
And from here we can also look at the low back and knees (upstream and downstream) to correct any communication they are having with the hips that are pulling things out of alignment as well.
How to Know What Kinds of Hip Exercises Will Help My Hips How Do I Know What Kinds of Exercises Will Help My Hips?That is a good question and one that I help people answer. This practice explores what I call 2nd Pos...
How to Open Your Hips and Have Better Hip Mobility
Lets explore in tree pose. Sometimes a weak hlute medius can show up here and also in sukasana (or criss cross applesauce) or in 2nd position.
This exerise isolates glute medius and helpa you have better hip stability, better hip mobility, improves external rotation and abduction.
How are your hips feeling?
06/17/2024
HOW TO RELIEVE YOUR HIP & SI JOINT PAIN
In addition to treating the symptom(s) of and ache or pain, you discover the root cause and correct what’s actually causing the issue. This means you stop it at the source and this is how you get RESULTS!
If you have been struggling with problems related to your hips or your SI joint (or both), you are likely aware of how discouraging it can be. Even if the symptoms seem to dissipate temporarily, they tend to resurface, and the underlying cause remains unclear. Unfortunately, it may feel as if nobody has taken the time to properly diagnose and treat the root cause of your condition, leading to ongoing discomfort and frustration.
Despite your efforts to address the issue through physical therapy, injections, visits to chiropractors and acupuncturists, and following a multitude of corrective hip exercises suggested by healthcare professionals and YouTube videos, the pain and frustration continue to linger, showing zero to only small signs of improvement.
And you just want your life back. You want to run again, hike again, travel or pick up the kids you love without pain.
Pain Relief Programs — Allison & Varina: Yoga. Biomechanics. Energetics. Life & Business Coaching. Astrology. Si Joint Pain Relief; Hip Pain Relief
06/17/2024
HIP BURSITIS: Tips + Exercises for Relief
How does one relieve Hip Bursitis? There are a few do's and don'ts that will help your recovery. These are not commonly known and I'd like to share them with you so you are aware of what helps and what hurts.
Plus, I am demonstrating an exercise that has been helping my clients get over bursitis quickly.
DONT:
Sit with your legs crossed
DO:
Sit with your knees slightly wider than your hips.
DON"T:
Stretch the outside line of the greater trochanter (like in pigeon or thread the needle)
DO:
Exercises that lengthen through the outside line without stretching
Keep moving and grooving and enjoying life!
https://www.allisonandvarina.com/videos/v/trochanteric-bursitis-tips-exercises-for-relief
05/03/2024
New Video on YouTube:Yoga Practice for Hips & Low Back !
Join me for this stretchy 30-minute yoga practice for the back and hips! This gentle biomechanics-based yoga practice cultivates awareness and focuses on a deep opening of the muscles around the hips, lower back, and legs.
This sessions uses tensile stretching and systematic strength to release tightness from the body. Create stability while inviting into your body as work through this mind-body session.
Enjoy!
©MoveWell Biomechanics 2024
https://movewellwithus.com
https://movewellwithus.thinkific.com
MoveWell recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
Yoga Practice for Hips & Low Back Join me for this stretchy 30-minute yoga practice for the back and hips! This gentle biomechanics-based yoga practice cultivates awareness and focuses on a d...
04/26/2024
New Video on YouTube:Squatting added to your health and longevity. Here are a few ways to squat in your daily life. !
Squatting can be done almost anywhere. Add lower body strength and longevity into your daily tasks and live a vibrant and healthy life.
Squatting added to your health and longevity. Here are a few ways to squat in your daily life. Squatting can be done almost anywhere. Add lower body strength and longevity into your daily tasks and live a vibrant and healthy life... ...
04/26/2024
04/25/2024
New Video on YouTube:Shoulder Stability & Strength: 3 Exercises !
After these 3 movements/poses, you may notice that your shoulders feel stronger AND more relaxed. Your shoulders will drop down away from your ears and be more restful. They will also hang off your skeleton in a more relaxed, open way so you won't need to "pull your shoulders back." You will have a natural ease in the shoulders and the neck.
Because we are so forward focused on the whole, most workouts emphasize our movements to strengthen the front of the shoulder and the shoulder becomes unstable due to the imbalance. This exercise focuses on strength in the back of the shoulder, the rotator cuff muscles and also serratus anterior, which is THE key to shoulder stability and strength.
©MoveWell Biomechanics 2024
https://movewellwithus.com
https://movewellwithus.thinkific.com
MoveWell recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
Shoulder Stability & Strength: 3 Exercises After these 3 movements/poses, you may notice that your shoulders feel stronger AND more relaxed. Your shoulders will drop down away from your ears and be m...
04/22/2024
New Video on YouTube:How to Eliminate SI Joint Dysfunction Part 2 !
Sacroiliac joint dysfunction, or SI joint dysfunction, is a SYMPTOM of an underlying problem. Here are 3 exercises that help jumpstart your recovery.
I've been there and I'm also a professional who helps people finally get free of sacroiliac, hip and low back pain. Learn more about a real long-term solution to sacroiliac joint dysfunction at movewellwithus.com.
©MoveWell Biomechanics 2024
https://movewellwithus.com
https://movewellwithus.thinkific.com
MoveWell recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
How to Eliminate SI Joint Dysfunction Part 2 Sacroiliac joint dysfunction, or SI joint dysfunction, is a SYMPTOM of an underlying problem. Here are 3 exercises that help jumpstart your recovery.I've be...
04/19/2024
New Video on YouTube:How to Squat: 3 Secrets to a Deep Squat !
Studies show that lower body strength is an essential ingredient to longevity & good health. That's why I encourage everyone to squat: seasoned athletes, yoga teachers and practitioners, 30-year-olds, 80-year-olds, alike.
The yoga squat, aka Malasana or Garland Pose, is a deep, full squat that engages your entire lower body, stretching and strengthening in ways that can significantly benefit your overall health and well-being. Here's how being able to get into and maintain a yoga squat can benefit you:
1. Improves Flexibility and Mobility
2. Strengthens Lower Body Muscles
3. Enhances Digestion
4. Promotes Better Posture
5. Facilitates a Healthy Pelvic Floor
6. Encourages Mental Focus and Calm
7. Improves Balance and Coordination
8. Increases Overall Longevity & Joint Longevity
This 20-minute practice gives you the tools, the secrets to opening up those usual tight spots: the ankles, the knees and the hip flexors.
Join me in this practice and let me know how your squat is going - like a before and after - in the comments.
©MoveWell Biomechanics 2024
https://movewellwithus.com
https://movewellwithus.thinkific.com
MoveWell recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
How to Squat: 3 Secrets to a Deep Squat Studies show that lower body strength is an essential ingredient to longevity & good health. That's why I encourage everyone to squat: seasoned athletes, yo...
04/18/2024
New Video on YouTube:How to Reset the SI Joint and Relieve Sacroiliac Joint Dysfunction: Part 1 !
Sacroiliac joint dysfunction, or SI joint dysfunction, is a SYMPTOM of an underlying problem. Let's talk about what it could be and do an exercise for instant relief.
I've been there and I'm also a professional who helps people finally get free of sacroiliac, hip and low back pain.
©MoveWell Biomechanics 2024
https://movewellwithus.com
https://movewellwithus.thinkific.com
MoveWell recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
How to Reset the SI Joint and Relieve Sacroiliac Joint Dysfunction: Part 1 Sacroiliac joint dysfunction, or SI joint dysfunction, is a SYMPTOM of an underlying problem. Let's talk about what it could be and do an exercise for insta...
04/15/2024
New Video on YouTube:Secrets to Squatting Part 3: The Hip Flexors !
04/10/2024
New Video on YouTube:Unlock Your Hip Flexors: a 20-minute Yoga Biomechanics Session !
Hip flexor strength and length are both essential for your joint health, your posture and make a difference in how you feel overall.
Where a lot of us get tripped up is thinking that if our hip flexors feel tight, they just need a good stretch. They do, but they also need some good strength. And there are NINE muscles that flex the hip...SOOOO that one stretch might not cut it.
Here's a 20-minute practice that offers a few more solutions to hip flexors.
I invite you to follow along with me. You will feel oh so good!
©MoveWell Biomechanics 2024
https://movewellwithus.com
https://movewellwithus.thinkific.com
MoveWell recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
Unlock Your Hip Flexors: a 20-minute Yoga Biomechanics Session Hip flexor strength and length are both essential for your joint health, your posture and make a difference in how you feel overall. Where a lot of us get t...
04/05/2024
New Video on YouTube:Secrets to Squatting (malasana pose) Part 2: the knees !
04/05/2024
New Video on YouTube:Secrets for Developing a Squat Pt. 3 - the Hip Flexors !
Here we learn a quick hip flexor release, which helps us develop and be restful in our squat pose.
Incorporating cues to strengthen and relax the hip flexors and properly during a squat position is not just about performing the exercise correctly; it's about building a foundation for a healthy, strong, and resilient body that can perform at its best, in a yoga class, running, getting into and out of a chair or on and off the floor.
Consistently practicing squats can contribute to the long-term health of your lower body and your overall longevity.
©MoveWell Biomechanics 2024
https://movewellwithus.com
https://movewellwithus.thinkific.com
MoveWell recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
Secrets for Developing a Squat Pt. 3 - the Hip Flexors Here we learn a quick hip flexor release, which helps us develop and be restful in our squat pose. Incorporating cues to strengthen and relax the hip flexors...
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Sanjay C. Patel
Houston
Keynote Speaker | Former Monk of 20 Years & Mindfulness Trainer | United States Nuclear Regulatory Commission | Published Researcher | Author
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