In my last labral tear update I wrote that an habituated Trauma Reflex is always a part of the posture of someone with a labral tear. Whether you get surgery for your tear or not it is critically important to regain full muscle function of the muscles of the somatic center if you're ever going to move efficiently again.
My daily pain relief tips for hip pain
Pandiculation - first thing in the morning! I never get out of bed without pandiculating. I wake up and take a few minutes to yawn out my arms and legs - my own natural version of the Human X - "hike" my hips up and down, and twist the center of my body, letting my head and neck move with the movement (like the Washrag).
A daily Somatics routine of between 10 - 15 minutes, morning and evening.
- Arch and Flatten - sometimes moving into the Flower (especially if I've done a lot of computer work that day).
- Cross Lateral Arch and Curl
- Back Lift
- Arch and Curl with psoas release
- Side Bend - I prefer the "arm sweep variation"
- Washrag (or Steeple Twist)
- Walking Exercises
A varied routine, with movements such as:
- Hip Lift and Reach
- Arch and Curl with Psoas Release (find it here on Laura Gates' DVD)
- Arch and Flatten with Cactus Arms
- Side lying shoulder and hip circles (relaxed shoulders help release the hips)
- Seated Somatics
- Standing Somatics (from my book)
Pandiculate often during the day! I make movements up: rolling my hips, shoulders, squatting, reaching my arms up, twisting our my center, swinging my arms, bending to the side.
Stand up frequently if you're doing desk work. I stand up frequently and do "Reach to the Top Shelf," sometimes 15 times a day!
Sun Salutation - done very slowly and somatically. I take all the time I need to sense the flow of the movement without stretching or holding stretches. I do about 3 rounds 3-4 times a week.
Walking, walking and walking. Walking integrates my movement and allows me to coordinate the whole body. Walking is, after all, the most important movement any human being needs to be able to do easily and efficiently.
Stair climbing or hill walking. Incorporating stairs or a hill allows me to strengthen and coordinate my hips, back, legs and waist within a functional movement. I can really tell what's out of balance when I go up and down stairs. It gives me a chance to go back, notice what's not moving as freely and see how I can tweak it.
In my next post I'll share with you movements that don't feel good for me considering that I have a labral tear. They might feel good to those with no structural hip issues, but not for me! So I honor what my body has to tell me and stay away from them. There are so many movement choices, why stick with something that doesn't feel good?