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In Ortho-Bionomy we try to
find positions that are the most comfortable
a lot of time you'll have low back problems or the hip
and one of the exercises that is very easy to help
reduce pain in this area is just shift your weight
from one side to the other
and do it very gently, very slowly
see if one side is more comfortable
than the other. What I'm doing is putting all the weight
onto one leg, shifting the hip a little bit
moving the weight to the other hip
and leg. And just rotating.
For me at this moment it's much more comfortable to put
the weight on my right hip and leg, so I'm going
to stand here for just a little bit maybe twenty seconds
and see if things shift. Remember to breathe while you are doing this.
Then come back and recheck to see if there is more
balance between the legs. I do feel a little more
even, right to left. Sometime
you need to do a circle with your pelvis so you can move
to the side, to the back
to the other side, and forward
and as you're doing these very slow circles
check to see if there's a glitch
right here isn't as comfortable to me as some of the other portions.
of the pelvic circle
so what I can do - this is the glitch
I'm going to go 180 degree opposite of that spot
and hold it for ten to thirty seconds.
if any point you are doing this
it is uncomfortable - you need to change the position
and that's about 20 seconds, so I'm going to go back
and do the very slow circle again
and I don't feel the glitch. If for some reason
you are doing this and you still had a glitch, back up just a little bit from
that spot and hold it for 20 to 30 seconds.
remember to breath and remember to check in with the rest of your body
that everything is still in comfort. If there is discomfort someplace else
you may need to adjust your position as well. go back
and the glitch is gone
and that is how you do
self care on the low back.