Move Without Pain PDF
Preview Move Without Pain
Move Without Pain Martha Peterson Photographs by Natalie Galante STERLING and the distinctive Sterling logo are registered trademarks of Sterling Publishing Co., Inc. © 2011 by Martha Peterson llustrations © 2011 by Natalie Galante All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the publisher. ISBN 978-1-4027-7459-1 (paperback) ISBN 978-1-4027-9087-4 (ebook) Book design and layout: tabula rasa graphic design For information about custom editions, special sales, and premium and corporate purchases, please contact Sterling Special Sales at 800-805-5489 or [email protected]. 2 4 6 8 10 9 7 5 3 1 www.sterlingpublishing.com Medical disclaimer: Information contained in this book is intended as an educational aid only. It is not intended as medical advice, nor does it replace the need for services provided by medical professionals. The reader is encouraged to consult a physician before beginning any new regimen of movement. The author and publisher expressly disclaim any responsibility for any unforeseen circumstances resulting from the use of any information or instruction contained in this book. To Thomas Hanna, whose insights have changed my life Contents Acknowledgments Part I: Preparing to Move Without Pain The “Mystery” of Muscular Pain Somatic Education Sensory Motor Amnesia The Role of the Brain Is It All in Your Head? The Three Reflexes The Myth of Aging Movement Is Life Stretching Doesn’t Work Pandiculation A Word About Core Strengthening Make It Fun! As You Begin Part II: The Movements How to Use This Book From Core to Periphery The Gift of Awareness How to Get the Most Out of the Movements 1. Sensing 2. Arch and Flatten 3. Arch and Curl 4. Back Lift 5. Diagonal Arch and Curl 6. The Flower 7. Side Bend 8. The Propeller 9. The Washrag 10. Hip Hikes 11. Human X 12. Inversion and Eversion of the Feet 13. Skiing 14. Steeple Twist 15. Seated Twist 16. Walking Lessons 17. Walking Lessons Part 2 18. Seated Mirror Study 19. Side Bend Mirror Study 20. Posture Pillow 21. The Shrug Standing Somatics 22. Reach Up to the Top Shelf 23. Diagonal Reach 24. Reach Across 25. Hip and Shoulder Rolls 26. Hip Rocking 27. Getting to Know Your Feet 28. Touch Your Toes Part III: Taking the Next Steps More About Hanna Somatics One-on-One Work Afterthoughts Sample Routines for Your Daily Somatics Practice Resources About the Author Acknowledgments Awareness isn’t something that happens in a vacuum. Self-awareness teaches us how to navigate life, overcome adversity, and move to the next step—if we pay attention, that is. We develop self-awareness through our interactions with others, which also hopefully sheds light on our motivation, our core values, and what really matters to us. We often achieve our goals only because the people who care about us nudge us, push us, and even annoy us to such an extent that we finally take action. I am deeply grateful to many people for having been such a catalyst for me. I could not have written this book without the support of my special friends— those who could have given me twenty reasons why I shouldn’t write a book but didn’t. Instead, they stood by to help in any way they could. Thanks to them all, including Ed Myers, who jump-started this project and listened with enthusiasm as I, a nonwriter, explained my idea for this book. His generosity in sharing his knowledge took the fear and angst out of the entire process. Thanks also to my teachers Marilyn Warnock and Karen Hewitt, who taught me everything they learned from Thomas Hanna, holding nothing back. They helped me to become the practitioner that I am today. Thanks to Ed Barrera, who worked with my sister many years ago. Had it not been for his excellent work, I might never have been exposed to the work of Thomas Hanna when I needed it most. Chris Lowndes helped improve this book with his careful reading of my first draft and his constant reminder to “keep it simple, stupid!” He’s always there with humor, to challenge my brain with new ideas and new ways of thinking, moving, and creating. Thank you to Frank Forencich for his insights into how to be primal, practical, and playful. Thank you to my mother, Meg Peterson, whose example keeps me on my toes and inspires me to never stop moving. Many thanks to those at Sterling Publishing who made it all happen, including Jennifer Williams and Michael Fragnito—what a nice bunch of people! Thank you to Edward Ash-Milby of Barnes & Noble, and to Barbara Clark for her manuscript editing. Finally, thank you to members of my tribe: Louise Vitello, for her enthusiastic support of somatics; Cheryl Galante, for keeping me thinking big; Carrie Day, for teaching this important work; my sister, Cary Peterson, for having told me about Hanna Somatics many years ago; Natalie Galante, for her photography; and my husband, Gary Shippy, who gave me a shot in the arm and some excellent feedback when I most needed it. Thank you all.
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