Our Body is Amazing, Letting Go of Our Mind

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1 Our Body is Amazing, Letting Go of Our Mind Written and Presented for Professional Association of Therapeutic Horsemanship International 2014 Conference Julie Gavin Freeman Half of the Relaxation Team This is an outline for our work during the workshop. We can talk less, and learn more about our own body. Breathing is a natural function of our body. Our body systems operate without our control. If we take a moment to notice how we are holding our body, our breathing might change, relaxing. So will our alignment. We will take a journey thru our body and become aware of how we are holding our body in this moment. Our body is an amazing work of Art.functionally fabulous. Our focus is on how we can use movements to bring awareness of our body. This will help our awareness every day at work, on the ground, astride a horse, around a horse, even at the grocery store!!! How do you feel in your own body right now? As you sit, stand, when you walk? Feeling our body is NOT Judging ourselves, it is just an awareness. How your body is feeling, only you know. Your body is giving you clues, and once we can be aware of these clues, we can release them. First awareness of our body, then our breathing, then our mind. Let s start with some basics of our own body Anatomy and Alignment. Our Reflexes, some not so good and some are good. Remember, our body is Amazing. The Not So Good: Stretch Reflex- This reflex is activated when a muscle is stretched quickly. When a muscle lengthens, the muscle spindle (inside of the muscle) is stretched and its nerve activity increases. Example if you bend at the waist to reach fingers towards your toes quickly. Stretch reflex!!! Now slowly do the same movement and exhale as you SLOWLY bend. Flexion Reflex-This reflex is the pain reflex. If something is painful, flexion occurs. Think of when you touched something hot, you pulled your hand back. Flexion Reflex. 1

2 The AHHHH Good: Reciprocal Inhibition- Opposite muscles working to help with the movement. The Central Nervous System sends a message to muscles to contract, while the opposing muscles are receiving impulses from motor neurons to simultaneously relax. Example when you bend your elbow, your triceps muscle has to relax in order for your biceps muscle to contract fully. Clasp Reflex- This reflex causes the targeted muscle to relax after squeezing it. After holding our earlier forward bend, stay in the position inhale and exhale slowly and deeply. Inhale slowly into your chest and abdomen, pause briefly, and exhale slowly by pulling your abdominal muscle in to squeeze all the air out. How does that stretch feel? Being aware of our reflexes could possibly help us avoid injury and help us ease into our body. More Anatomy and Alignment Fascia What is Fascia? Fascia is a fibrous connective tissue. Picture a spider web. Fascia is present in our entire body. Just under our skin, deep around our muscles, bones and very deep around our internal organs. Fascia is made up of collagen molecules, elastic molecules and water. Layers of these fibers are bundled together. These bundles have a wavelike motion so they can have strength when pulled from different directions. These bundles of fibers, the fascia, are strong and elastic. We use fascia to put our body into position and help our balance. Fascia stretches the same as all soft tissue does. When we stretch, we are addressing tightness in the fascia. The purpose of fascia is structural support. Fascia can be involved in postural problems, back pain, hip pain, muscle coordination and proprioception. This is because our body moves in many planes, not just anterior and posterior. So our fascia has to stretch across several planes. Breathing Alignment and Feeling Our Amazing Body Our breath is our most powerful tool to calm and relax our mind and body. Slow rhythmic breathing will increase the oxygen into the brain and body. Our lungs, ribcage, abdominals, heart and spine expand and release tension, physical and mental tension. Alignment and/or posture. We talk about this all the time in our work, our lessons and in riding. Our posture affects the health of our entire body. When our posture or alignment is off, our muscles tighten to maintain this misaligned part of our body and this affects all of our bodies systems and feelings. Finding our own posture, our alignment, how we hold our body affects our heart, lungs, spine, legs, feet Our Mind! 2

3 TAKE A BREATH, TIME FOR ACTION Breathing is the Relaxation of our Mind. If our mind is active, over-active, our body cannot relax. It is the same in a horse. We should have an awareness of our body and our mind, on the ground. BEFORE we involve the horse. We want to enjoy the horse. We want to enjoy our students. We want to relax in our body. Exploring and Feeling from the Ground Up First we become aware of our body, then our breathing, then our mind. How we might walk? Upper body leaning forward, pelvis back?? How we might sit in a chair or car? Where are our shoulders, hips?? We will explore and feel from the ground up in any position. Feet-Each foot might contain 26 bones, 31 joints, 20 muscles and we have to distribute our weight onto surfaces Knees-The muscles along the inside and outside of our lower leg come from opposite sides, cross over, and form a sling under the bottom of our foot. Spine, Pelvis-The pelvic area carries and transfers weight from spine to legs and provides stability to keep our legs under our body. Our knees might compensate many times for lack of hip flexibility. ASIS (Anterior Superior Iliac Spine)-This is our most pointy hip bone on the front of our body. This is where your knees and heels should be according to your body alignment. Diaphragm- The main muscle for breathing. Chest breathing is shallow, stressed and our Sympathetic Nervous System (the fight or flight response system) is active. Diaphragmatic breathing is balanced, calm and our Parasympathetic Nervous System (the rest and digest response system) is active. Shoulder, Ribs, Scapula-This area is on the front and back of our body. The shoulder area is attached to our spine and ribs, making movements thru many muscles; rhomboids, latissimus dorsi, levator scapula, upper trapezius and more. Neck-What a pain in the neck!! We have all had pains, tension, or tightness in our neck. The main thing to remember is everything is attached so tightness or tension in our hips can make our neck tight!! 3

4 However our body is feeling, will affect our horse. Play this video in your mind You first ease into the saddle, what do you do? We know where our hands, our feet, our seat bones are. Can you feel the muscles on the bottom of your feet? Can you feel your thigh muscles? Your biceps and triceps feel what? And your spine, all of the muscles in your back, what do they feel like? If your body is tight somewhere, your horse will know. As you are taking this mental check thru your body, breathing is doing what? Well, it s happening. We are breathing somehow. Now take a deep inhale, with your chest and belly. Fill your belly up with air, not just our lungs. Hold it briefly. Slowly and gently start your exhale as you pull your abdominal muscles in to squeeze all of this air out. Repeat. Now imagine what your horse if feeling as you do this. What does he feel on his back? Does he respond with his ears? Does his neck change? Your body is capable of Amazing things. If our mind is relaxed to feel and observe this, WOW!!! My goal is to empower you to be aware of your body, then your mind. To be aware of what your body might need. I can t tell you what that is, but I can help you with the tools. Breathing tools. Suppleness and Relaxation of You. FINALLY ACTION I will guide you thru these actions during the workshop. This is only a brief outline of the movements. We are working with our body, not against it. Each stretch is a way of releasing stress and tension. Contraindications: You know your body. Use your own precautions. Please do not bounce or stretch too hard. 1. Mountain- Core Muscles, Upper Back Sitting in the chair, letting the chair support you. Becoming aware of feet, knees, seat bones, low back, shoulders, neck and soft eyes. BREATHING. Hand onto our upper chest, hand onto our belly. Massaging our Heart with our breathing. 2. Neck Movements- Neck, Thoracic area, Scalenes Maintain mountain pose. Working within your Range of Motion, your comfort. Turning chin to the left, keeping chin level. Inhale and exhale slowly. Raising right shoulder, hold for an inhale and exhale. Release shoulder, keeping head turned. Very slightly, lower chin downward. Raise right shoulder again. Inhale and exhale. Release shoulder. Raise chin to level, keep head turned. Slowly bring chin back to center. Do same movement turning head towards right, using left shoulder. 4

5 3. Rotator Cuff Movements- Supraspinatus, Infraspinatus, Teres Major and Minor, Subscapularis,Pectoralis Major and Minor and So Many More. Maintain Mountain pose. Lifting right arm in front to shoulder height, thumb facing up. Stretch fingers open. Move scapula back into chair. Hold and Breathing. Slowly moving arm out to the side, keeping shoulder height, turn palm facing up and fingers spread open. Hold and breathing. Slowly lifting hand up towards sky, bringing arm towards head. Spreading fingers open, thumb facing towards back. Lower shoulder down, away from ear. Hold and breathe. Slowly lower arm down to the side, just to shoulder height. Turn palm facing down, spreading fingers open. Hold and breathe. Release arm all the way down to side, letting arm hang from shoulder. Do with left arm. 4. Reach Arms Overhead- Latissimus Dorsi, Trapezius, Rhomboids, Levator Scapula and more. Slowly raising both arms in front to shoulder height. Thumbs facing up, relax shoulders down away from ears. Breathing. Slowly raising both arms up towards sky, moving towards head. Raise shoulders up towards ears. Breathe. Release shoulders down. Slowly lift chin slightly, raising eyes towards hands or sky. 5. Elbows out at Shoulder Height-Deltoid, Pectoralis Major and Minor, Latissimus dorsi Maintain Mountain Position. Elbows open out at shoulder height, palms forward facing, fingers spread open. Stretching elbows open wide. Slowly inhaling as we move elbows forward towards each other, pushing down in shoulders as elbows move forward. Not touching elbows, arms or hands together. Exhaling slowly as you open elbows back to outside. Stretching elbows open, letting chair support your back. Moving and Breathing. 6. Lateral Flexion/Side Bend-Serratus Anterior and Posterior, Obliques, & Many Back Muscles Slowly lifting out to side right arm upwards, thumb leading, when arm is fully overhead, side bend straight over left side. Feet stay flat, seat bones evenly holding weight, letting back of chair support your bend. This is your inhale movement. Slowly exhaling as you lower arm down to side. Switch to left arm, breathing as you move. Alternating movements. 5

6 7. Seated Supported Forward Fold- Hamstrings, Lots of back muscles From Mountain position, palms onto top of knee area, fingers on front of knee. As you slowly lean forward, bending arms, putting weight into palms, not fingers. Supporting your forward movement with hands, coming forward only as far as comfortable for you. Once you have reached your stretch, relax your shoulders, release upper back tension. Breathing with chest and belly. Seat bones have equal weight. Pushing weight back into hands as we straighten arms, pushing back up. 8. Seated Abdominal Work- Abdominals, Obliqes, Hip Flexors Placing hands behind head, interlacing fingers optional, thumbs on to each side of neck. Open, stretch elbows. Equal weight in seat bones, twist upper body to right and raise right knee. This is our exhale movement. As you release to center, inhale. Twist to left, raising left knee on next exhale. Elbows stay stretching open. 9. Side Stretch- Abdominals and Back Muscles Sitting on front edge of chair, opening knees and feet apart, weight equal in seat bones. Checking in with bottom of feet, toes and heels. Opening arms out to side, lower then shoulder height, shoulders relaxed. Right hand reaches towards left lower leg, touching somewhere. This is our exhale. Lifting up with our inhale. Exhaling left hand towards right lower leg. Important to finish exhale with hand touching leg, before the inhale release up. 10. Balancing Leg Lift- Quadriceps, Hamstrings, optional lower leg and feet muscles Sitting on front edge of chair, knees together. Lift right foot and lower leg up to your comfort level. Foot and ankle relaxed. Seat bones equal weight. Sitting tall extending up thru our spine, shoulders relaxed. Breathing. Optional to lift toes straight up towards ceiling, bottom of foot flat, hold and breathing. Point toes away from knee, keeping inside of foot in line, breathing. Release leg. Lifting left leg, repeating movement. 6

7 11. Seated Spinal Twist- Abdominals, Pelvic muscles, Spinal muscles Sitting on front edge of chair, knees aligned with your hip bone, heels under knee. Keeping equal weight in seat bones, reach right arm back and rest on the back of the chair for support. Shoulder relaxed. Left arm reaches across the body to right outer upper leg, palm resting. Extending tall thru spine, both shoulders relaxed. Breathing with chest and belly. Optional head movement for increased rotation. 12. Chest Expansion- Trapezius, Rhomboids, Deltoids, Pectorals Sitting on front edge of chair, knees and feet aligned. Sliding or reaching hands back onto seat of chair, lower part of back of chair. Lifting chest up towards sky, maintain equal seat bone weight, relax shoulders. Breathing. Optional standing work with chair for support 1. Mountain 2. Modified Low Leg Stretch 3. Modified Lunge 4. Modified Warrior Lunge 5. Modified Triangle 6. Supported Knee Bend 7. Modified Down Dog 8. Lateral Stretch Remember, your body is Amazing. As we relax our body, our mind follows. If our mind is not relaxing as you work thru your stretches, or EAAT, we can reset our Central Nervous System. It is easy and NEEDED! Allow the space for our Central Nervous System to let go. Workshop Teaser.Attend and you will find out this simple secret!!! 8

8 A little about the Relaxation Team. I am a PATH Registered Instructor, Mentor, Level 1 Driving Instructor, Certified Yoga Instructor, Licensed in Medical Massage, Reflexology and Acupressure. Medical Certifications: CNA, PCT, SST, CGT, EMT-B, LMT, CR, CYT. Degree in Agriculture Production and Management. I Practice in Complementary Health and Medicine. I volunteer at BraveHearts Therapeutic Riding & Educational Center. My life focus is in Bodywork. My Mission, My Passion is to bring the Therapeutic or Self Development practice of Breathing thru Movement-Yoga, Horses, Touch- to Empower each person to function in a tension free mind and body. The other Half of the Relaxation Team is Rick Freeman. He doesn t like to be called a trainer. He says, The horse is the trainer. His Number One Rule- Relaxation. When Rick is with a horse, he is completely present. His mind, his body, his heart. He has described his life journey thru horses as Every horse can teach us to relax our mind and our body If we allow them. Riding since I was 3, and not knowing enough to know that I could get hurt! He has worked out West on cattle ranches, only him and his horse for hours and hours. Sometimes I was so lost, I just gave my horse its head and he took me home. Rick was Congress Winner in Reining, and World Champion in Hunt Seat. Many Titles in Gymkhana, English and Western Pleasure, Dressage and much more. His years and thousands of hours on horseback have helped me enormously prepare this presentation for PATH. Picking a Cowboy s brain about what his body is doing as he rides is not easy, in fact, sometimes it impossible! We Believe: Riding is 90% Mental, 10% Body. Where tension begins, learning ends. We can communicate with our horse with our body, however, we need to feel it first. We have to be aware of our body on the ground, before we sit on the horse. A Horse DOES respond to our own relaxation. Together we make up the Relaxation Team, Your Body and Your Horse. We enjoy sharing what works for us. We are available for Clinics and Workshops for You and Your Horse. 9

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