Author: Mandy Ryle
-
Standing Practice for Stronger Legs
A quick standing practice to fire up your legs. This practice targets the posterior, anti gravity muscles: calves, hamstrings, glutes and also the quads.
-
Full Body Strength Floor Flow
Strength work on the floor = Yes! I just love it. This is a full body strength snack for you in under 15 minutes.
-
Movement Snack: Hallway Flow
I originally developed this little movement snack for a client of mine who is an ICU nurse. On long overnight shifts she would coral her co-workers with their resistance bands to do this hallway flow with her.
-
Mobility Drill: Upper Thoracic Differentiation
If you suffer from a tight neck, aching shoulders and upper back, this is a go to mobility drill. Often we get locked up and stuck in the upper back. This mobility drill is designed to restore the supple freedom we need in the thoracic spine to move well and feel good.
-
Expand Your Breathing Options
Many of us tend to breathe in a habitual way. While there is nothing wrong with that, expanding and exploring your breathing options can be very therapeutic if you are managing pain or stress and anxiety. This is one of my favorite pranayamas and I hope you learn tons about your breathing anatomy.
-
Dhyana Meditation
Pain Science tells us that when you have been in pain for awhile, you can have trouble feeling non-pain sensations in the body. This meditation is a gateway into a fuller spectrum of body feelings. developing interoception and accuracy in detecting sensations is an important step toward healing.
-
Resistance Band: Lower Body Floor Flow
This is my absolute favorite way to do strength work. As someone who is hypermobile, having the stability and feedback from the floor is so helpful. If you are just getting into strength work, having the floor will give you that extra security and stability that you need to feel safe and confident.
-
Resistance Band Short Lower Body Movement Snack
Just a quick practice to wake up the posterior chain. Movement snacks are a great way to get in some activity throughout the day. I recommend that you plan a 5-10 minute movement snack every hour or so if you sit all day for work.
-
Humming Practice for Neck, Face and Shoulder Pain
This is a slightly unusual practice but it is very effective. If you suffer from face, neck or shoulder pain, you likely spend a great deal of time readjusting your posture and position to reduce pain. You have likely found that it doesn’t really work. This practice is designed to enhance awareness and provide compelling…
-
Longer, Softer, Smoother
An introductory pranayama to aid in breath awareness and build concious breathing skills. This is a foundational practice of Pain Care Yoga.
