Great. Thank you for joining us. This is another class with asking kinetics being the focus in this case for recovering and reclaiming your body after breast cancer surgery. This is the theme of the class today and I ask that you go to one of the earlier classes that we did. I think it's number 2123 to learn the basic movements that although Laura and I will do them today, we actually break them down and you have more instruction by looking at that class first. The second thing I want to encourage you to do is to please check out Kathy Cory's series on recovering your body, uh, after mastectomy surgery. Uh, she's done such a beautiful job of putting together quite a nice series and I really hope that you will look at her introduction first because she gives all the precautions, all the things that you need to be aware of to start a class like this.
So rather than repeating them, please check out Kathy. Corey. All right. So today we have Laura who is six months post surgery joining us for this lesson today where we plan to play with some ideas that maybe she hasn't played with before. So I wanted to ask you, welcome, first of all, thank you. Yeah, yeah, yeah. Um, I wanted to ask you, you mentioned in your intake form a little bit about certain restriction or, um, discomfort or pulling, um, could you tell me just a little bit more about that?
Okay. Good. All right. Have a seat again. So, um, what I want to start with is, um, having this pillow on your lap. This is Mr bones and we love Mr bones because he is so great. His body parts like his rib cage articulate and all the joints in the spine. So he's great for demonstrating. And what this first movement is is that your pelvis is going to roll back and the chest is going to bend and fold forward like so.
And then the pelvis is going to roll up and the chest gets lifted. Like so. So let me just have you do this with me. I'm going to demonstrate once actually by just putting my hands on my pelvis and just showing you that you can push your thumbs back and let your pelt. There you go. Will you let your chest fall further forward and exhale. Very nice. And now lean about an inch forward, push off your feet, roll your pelvis back to where it started. Inhale.
You're going to roll the hands in it down and go forward. As you go into that arking sequence. And as you come out of it, the palms come up and you lean forward with you. There you go. So the shoulders widen. That's it. Very nice. Let's do that together. And I live, just face me. So pelvis rolls, chest falls forward, you exhale, blew the air out, keep blowing, blowing, blowing. And if you run out of air, inhale briefly down here, and exhale again. Lean forward. Push off the heels of the feet. Start to roll the pelvis up. Turn the arms in, hands facing up. Come toward me with your chest.
Inhale. So what happens is when the hands turn up, this external rotation opens the shoulder and makes the breath be able to get to the high lungs and the high lungs being filled up. Help your expansion of your chest and your range of motion. How, how bad? A couple more times. Okay. And so, and right here, let this roll back just a little bit more towards [inaudible]. There you go. Perfect. And when you're ready, lean for off the feet. Inhale at the chest, come forward and up. Lean forward and up.
Beautiful. And reacts. How did that one feel? Right? Can you start to feel the breath being different? So let's change it now. Two hands on the front. Yeah. So now you're going to let your pelvis roll back. This really goes back. Yeah. Beautiful. Now Bend and bow and really exhale.
Wow. Yes. Beautiful. Lean forward a little bit. Your whole body. Push off the heels. Push off the heels of the hand. Inhale, arch forward. Ah, exhale a little bit to inhale again. There you go. And release. Got some extra air in there. Yeah. So just for fun, just doing that. Have a stance and see what happened to the weight on your feet.
Wow. What happened? What happened? Therefore there they're right in the middle. Yeah, we love it because here's what happened. Here's what happened. Your chest in the beginning was put your hand on me here and my other hand on me here. Your chest in the beginning was here. That puts my weight on my heels. That also takes away, I only feel comfortable raising my arm to about here.
Now your chest is here, usually starts too. So for fun, pushed down on your feet and let your arm come up and see what happened. Just the right, how did that feel? Very different. Shall we go on? Okay. All right. So that exercise is called Arcane.
It's made up of flection number 2123 it's made up of flection with exhalation extension at the end. Inhalation.
This now is I'm going to show you a way of doing a little bit of massage on your particularly. We'll start with your left arm working on your right and I'll mirror you. And what you're going to do is you're going to take this theraband and just place it around your hand and you're going to use this material for friction. Okay. And so starting here with the fingers, I'm just going to rub in a spiral.
So yes. So now come up to the hand spiraling, spiraling, spiraling. Good. Very nice. Go on up to the arm and your clothes might work also, but now really get all the way around there, there and let your arm move on the pillow. That's it. So the pillow is doing the same thing on the underneath side direction. You feel go the other way and you'll feel maybe it doesn't go that way. Now you're training in bodywork that's reading the grain of the tissue. Something we think is very important. Move on up. Okay, great. And on the pillow go good. And now just set the parents, their band off to the side for a moment. Let's do this around your, you're going to hold, let your arm rest on a pillow and you're going to hold the tissue in one direction. Whichever way it feels like it wants to go. Mine wants to go in.
Yours goes out and now rotate the hand and arm and feel what that did. It starts to get to the deeper layers as far as you can go in both directions while holding good. And come on up. Feel it in your arm up where you're holding. Yeah, there you go. And I'll do this last one for you so you can just do that. [inaudible] good. And one more in action.
Yeah. Okay. Come on.
I call it a tender heart moment. And so if you'll take that moment where you, you bow down to being celebrated by this moment and you press the tissue over your heart onto the sternum and you massage it in this spiraling way that we did with your hand, your forearm and your arm, and really just continued. Beautiful. This is simple, easy, soothing bodywork. Yes. Great. So now if you'll take both hands to your left side right here, over the breast tissue right here and kind of go sideways in a spiral like that on your left [inaudible] and then take the peck area like this and do the same thing while you bow. Perfect. And now let's do the right both hands to the top. Going out.
Bowing grabbed the pack area in massaging that area in there. Beautiful. That's it. So now what's happening? Yeah, you can now do the arguing again and just see if this might feel a little more open. So let's go into the flection back. Let the chest bow
Push on hands. How's that feel? Good. Do you want to stand one more time? So how is this feeling now? Different? [inaudible] feels more grounded. Centered. Balanced. Feels good. Very good. Okay. So let me just get a couple of dowels and let me show you. We're going to do that same exercise.
Arking only this time with the dowels as the end. They're close to your toes. And I'm going to have you stand with your toes just to add a little bit open. So this time we're going to bend at the hip joint and as we bend at the hip joint, the Dalles go forward and we round the back and soften the knees right there and blow the air out.
Round the spine softly. Soften the knees. Exhale. Inhale again. Exhale. Lean forward a little bit. Then the new used to push down on the feet. Push down on the Dell, on up, up, up, up, up. Inhale.
People reclaim their length and I ended up going, how's it up there? Oh, well anyway, I'm going to have elevator shoes made for me that I can progressively go at the same time. Same break. So that looks like, let me just show you what's happening here and we're going to add a piece. So I'm going to bow
I don't want you to think that I want you to do a back bend because that compresses the bat. So you're just continually going forward. And what helps us is using this push off the earth. There you go. Let's do it one more time. And he injured the hip, round the back, soften the knees and exhale.
It's called ground reaction. And it's always pushing, pushing every object from the earth towards the stars. And if you know how to use it, this recycling massages the body all day long. So it's really a nifty nifty tool. Okay? So feel for example, that if you bring your dowels to your left, to your right side, so they are both in your right hand for a moment, okay? And you just raised your left arm, actually bring them to the middle and you just raise your left arm. Okay?
Now Bend your knees just a little bit. Bring arm down, push off the ground to engage this ground reaction and push off the Dow. And now lift your arm and feel the difference. Okay? And now let go of the pushing off your feet and keep moving your arm and feel what happened at the shoulder joint. Okay? Push now in open, push edit, opens it up, live set to it again, push and open. Now don't push and just let the arm. So now let's do it on your right side. Okay, so in the middle, just raise your own, not too far, although it might feel okay to go. And now push off both feet and both hands.
You feel the difference? Push this time and go out. Palm Up. Hmm. Very nice. How was that? Okay. Did hurt. Does it hurt? Did you feel the pulling a little but just a little stop. Just short. This is important. Stop. Just short. When you start to feel it pulling, stop there. Don't take it further. People think I should push through this. You do more reps and gradually it starts to rehydrate the scar tissue.
So it gives you the flexibility rather than tearing it more and creating more scar tissue by pushing. People don't understand that. So I'm glad that you have that. So now let's just put the downs here for a moment. Okay. And just face. Yeah, good. And now push off your right foot and let your arm come up.
So you're pushing on the floor. That's, and
Push off your left foot. Push off your left foot down into the ground. And now lift this and check the ranges that you can do here. Okay. With resistance for toning and relax. Don't push off and feel the difference. Don't hurt yourself, but feel what happened? Harder. Harder. Do you feel as strong? Not as strong? No. Okay.
Push engages the whole body in tone. When you push, the whole body's engaged and it maximize. Maximizes your strength. Okay, here we go. Right side to make it tighter. Yeah, whatever. Okay. There you go. Good. So lean your center of gravity to your right foot.
Push down and just go this far right there. Now inhale here and come forward there. There's the difference that support your arm and come out of it this time. Come forward. Before you there. Did you feel that difference? What was that difference here? Yeah. Yeah. Okay.
So the foot pushes the chest falls forward, helps open up the shoulder joint. Yeah. Now don't push, don't hurt yourself, but check the difference. Don't do it fully. It's just in our mixer. It's just an are moving. Yeah. Yeah. Tightens here. Oh, that's what you were saying. That get taught. Oh, okay.
I want you to feel this.
See how you're feeling.