Delicate Backs Week 2

Last week we learned Arch & Flatten and the 6-Points Practice. I tried to do a little bit of both of these at least once a day and sometimes I would do it twice a day, in the morning and before bed. I definitely noticed that my back felt less tense. My R ribs were still acting up (and have been since last Feb) but I felt like something was going right with this new somatics practice.

Last night we added on to our practice, learning to isolate movement in the hips and shoulders. We moved in four directions: up, down, forward and backward. OK sounds simple but have you ever tried to move one hip? Not so easy. Plus, each shoulder is so different. One might move just fine and the other might be frozen.

After isolating these movements while laying on our backs (and practicing them on both the R&L) we were instructed to lay on our sides and repeat the same series of movements. Then we had to really get complicated. We had to move our hips and shoulders at the same time in a rolling fashion, in a complementary pattern. Like this: Laying on your left side move R shoulder forward, R hip back; R shoulder down, R hip up; R shoulder back, R hip forward; R shoulder up, R hip down. Repeat x3-5 then reverse and repeat x3-5 and take the second side. This is called "walking" - although we did not get up. These are the same movements our body makes while we are walking but we generally don't notice.

After class my R ribs were super flared up. Definitely got some stuff moving there. It hurt to breathe. Thankfully, Molly (my teacher) had some time after class to work with me one-on-one. She had me do a couple of very simple movements, engaging and releasing my quadratus lumborum muscle on the R side. Interestingly (to me) Molly told me this muscle has an insertion point in the front, underside of the armpit and runs all the way down to the pelvis girdle. I tend to have trouble with my R neck, shoulder, ribs and SI joint. Wonder if this muscle is a culprit?

This morning I woke up with no rib pain and I could breathe without discomfort too. Yay!