REGIMEN FOR SACRO-ILIAC (ILIOSACRAL) JOINT PAIN / PELVIC DISTRESS

PLEASE SCAN THROUGH THIS ENTIRE ENTRY FIRST, SO YOU KNOW WHAT'S IN HERE AND ROUGHLY WHERE IT IS. 

Proceed with understanding.
Read the entry on S-I Joint Dysfunction.

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S-I joint pain teaches patience, persistence, and diligence, as you do what it takes to recover your comfort and freedom of movement.

Be patient -- methodical -- gentle with yourself.
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CONTENTS
* Who This Regimen is For
* About the Regimen
* How to Follow The Regimen
* Access to the Exercises
* What to Expect
* Units of the Regimen
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WHO THIS REGIMEN IS FOR




I recommend this regimen (sequence of exercises) for people who have several of the following symptoms:
  • groin pain that has persisted despite therapy for tight psoas muscles
  • testicular pain or vulvar pain
  • bladder pain
  • deep pain in the pelvis
  • a gripping sensation at the bottom of the abdomen
  • deep pain at the waist in back, on one side
  • pain around the rim of the pelvis
  • pain deep in one hip joint
  • a feeling like a tight wire going down the low back and into the pelvis
  • pain, numbness, or "lightning like" shooting/burning pain at the side or front of the thighs or in the pelvis

The general approach of therapy is to regard the cause of a symptom as being at the location of the symptom. With the symptoms named above, when they occur in combination, that's not the case. The cause is elsewhere -- in this case, from the sacrum being twisted with one sacro-iliac joint being jammed, and sometimes (more rarely) both sacro-iliac joints. The symptoms consist of radiating pain, nerve pain, muscular pain, and unnatural patterns of compression, all of which come from the twisted sacrum.

Addressing symptoms as if their cause is at their location is generally unsuccessful; the successful approach involves correcting the position of the sacrum. Manipulation of the sacrum is a case of "addressing the symptom at its location" and is a limited benefit. Normalizing the muscular and weight-bearing forces that keep the sacrum twisted causes a sacrum to straighten and to resume its healthy mobility. As the sacrum straightens, symptoms decrease and disappear.

THE EXERCISES




Each exercise produces specific effects, obvious after sufficient repetition and movement-learning -- usually one or two practice sessions. The exercises combine like the pieces of a jigsaw puzzle to produce the result. Don't expect relief from a particular symptom from a particular exercise unless it's specifically noted in that exercise's introduction; do expect a general trend of improvements with some "ebb and flow". You're dealing with muscular tension habits that you must deconstruct and then reconstruct into a healthy pattern. It's a process of learning better muscular control, not a series of mechanical adjustments.

If you find an exercise painful enough to make you cringe, you're not ready for it. Skip it, for now and continue through the rest of the regimen. As you cycle through the regimen, the other exercises will prepare you so that you are comfortable enough to do the previously painful exercise without cringing. Never force; cultivate.

You continue to do the regimen as long as you feel a trend of improvement or until you've gotten the full result. You will feel changes in movement and balance almost from the beginning.  If you don't feel improvements from a given exercise in one or two practice sessions, either you don't particularly need that exercise, you need preparation from the other exercises, or you were doing it differently than as described in the instructions.  Coaching helps.


THE REGIMEN

This regimen came from correcting my own S-I joint dysfunction.  I had deep pain in back at waist level, deep "gluteal" (buttock) pain (which wasn't muscle pain, but referred nerve pain), sciatica-like pain in my right calf (which wasn't typical sciatica, but came from a jammed sacrum), and other symptoms that I describe in my entry on S-I Joint Pain / Pelvic Distress Syndrome. I was like a poster-child for S-I joint pain. Few people I have worked with have had symptoms worse than mine.

The strategy of the regimen is to remove forces that simultaneously twist and compress the sacrum or twist the ilium (side-hip bone) in relation to the sacrum. Muscular contractions in many locations occur in response to a twisted sacrum and hold the sacrum in or return it to a twisted position, hence the number of exercises that address different locations in you.

I started with Gentle Spine Waves -- done with respect for my own tolerance, never making myself cringe either from pain or from fear of pain.  Gradually, I discovered additional movement patterns that addressed other aspects of the problem; sometimes, I substituted different movement patterns when I felt they worked better -- so, the regimen evolved (and is evolving).

The regimen is good, it works -- and it's improving as I continue to develop it.

When it's sufficiently optimized to my standards, I will publish it as a paid program.  For now, most of it is freely available.

http://lawrencegoldsomatics.blogspot.com/2016/04/dave-wright-testimonial-s-i-regimen.html
CLICK TO ENLARGE


HOW TO FOLLOW THE REGIMEN
First note: It's best to do this regimen last-thing in the day, so sleep is next. You'll sleep better and tissue growth that occurs at night will be in the better pattern brought about by the regimen exercises.

This regimen consists of somatic education exercises done in a specific order. You don't do all the exercises in one sweep (which is why I divide the instruction into sections of practice); you do the exercises in entire sections, as described, below.

CLICK TO ENLARGE
The exercises are entirely comfortable to do for anyone in good condition; pain is a sign of a movement problem that the regimen will correct. As you work through the regimen, if a certain exercise feels too painful to do because of your condition, skip to the next section; you'll return to the too-painful exercise as you cycle through the regimen and likely find that you can now do it comfortably -- and if not, skip it, again.

Each exercise sets changes in motion that progress for some time after practice.  Some decompress your S-I joints, so the other exercises can work; some self-correct your coordination, so the forces that position your sacrum change direction; some flush up existing problems so you can correct them as you cycle through the regimen; and some integrate and consolidate the improvements that have occurred.

As in a recipe, no one ingredient constitutes the entire recipe, no one ingredient produces the result, and there are steps of preparation.  Each somatic education exercise may be viewed as an ingredient and the regimen, as the recipe.


DOING THE EXERCISES




You do the exercises in sections for the number of practice days stated at each section, except if you find it necessary to skip an exercise due to pain, as stated above.

You begin each practice session with Unit 1, Part 1 and finish each practice session with Unit 1, Part 2.

When the final form of this program is published, it will be available for purchase via electronic download or DVD set.

Here's a summary of the regimen:

The Tongue Mudra
The Tongue Mudra is an evolved form of an ancient yogic technique. It involves positioning the tongue and lower jaw in a particular way along with special breathing. This positioning creates internal feeling-connections that cause spontaneous self-corrections of tension, feeling, and posture. It may seem odd that positioning the tongue in some way can cause these effects, but cause them, it does -- and I have often felt the effects all the way into my sacrum, as changes of tension and position.

It's the first thing you should learn in the regimen.

You can do the exercises in this regimen without The Tongue Mudra and get the intended results, but they occur much more quickly if you use the Mudra during or immediately after practice. There is an exception: the somatic education exercises that involve the jaws (Module 2, Section F.2); it's rather impossible to do both at the same time, so you follow the exercise with The Tongue Mudra.

Self-Assessment

You determine your own sacral position before each practice session; people's sacrum changes position and you may want to make sure you are doing the exercises for the correct side. A video-tutorial provides instructions.

Unit 1: Preparation

You do Unit 1 (below) for seven practice sessions, or so -- until you have memorized the movements. Unit 1 is preparation for Unit 2 and you do an short version of Unit 1 (fewer repetitions) with each practice session of Unit 2. You finish each Unit 2 section with Unit 1 Part 2 and a brief walk to integrate the changes.

Unit 2: Self-Corrections and Integrations

You do Unit 2 (as instructed, below) in the "forward order" (A. through F.) and then in "reverse order" (F. through A.).

You do Unit 2 until you are feeling much better and have difficulty determining which side of your sacrum is jammed deeper. Only then do you proceed to Unit 3.

Unit 3: Polishing and Consolidating the Results

How Much to Do

Once you know the Unit 1 exercises, most practice sessions take about 1/2 to 3/4 hour; some take less, some take more. Working from the video tutorials takes longer; when you know the exercises, practice goes quicker.

For "time convenience", you may divide practice sessions into two practice sessions daily (morning and evening), with one exercise per practice session -- although for comfort I recommend you do both exercises in one practice session. You may also practice an entire section twice, daily, to speed progress.  Adjust practice amount to tolerance; too little is better than too much. Too much, and the results of the exercise you did get too far ahead of the results from the others -- which may lead to a rebound effect or to unnecessary discomfort in the regions not yet done.

If you do Unit 2 exercises just before sleep, you may do Unit 1, Part 2 in the mornings.





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PREPARATION:



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These tutorial videos are advance-notice, pre-publication versions that I'm making available to people in need.  Please bear with any aesthetic or technical quality issues until I get the final versions into shape.

The Tongue Mudra

Instruction



Done as instructed in the tutorial above, even by itself, The Tongue Mudra is very powerful at triggering self-adjustments to posture and movement.

The addition and maintenance of The Tongue Mudra when practicing these exercises increases their potency, making the self-corrections larger and occur more quickly.


SELF-ASSESSMENT

Self-assessment is not optional.  It's required in order to know on which side to do which exercise -- and that will probably change over your practice period.  You assess yourself each time you do a practice session, and, if you are really meticulous, before and after each exercise.

If You Can't Confidently (and Competently) Assess Yourself

Get a therapist to teach you how and to confirm your accuracy.

If you feel worse after practice, you may have mis-assessed yourself. However, remember that even if you did the correct side, soreness sometimes happens after practice.  It may last a few hours before subsiding.  If it doesn't subside within a day, do the exercise for your other side, next.

Determining Sacral Position
(self-assessment)

Determine which way your sacrum is turned (left or right side jammed forward) to determine which way to do the movements. If one side of your sacrum is "high" or closer to the surface, the other side is jammed.


UNITS of PRACTICE

 1.   "Unit 1" (seven cycles, or so -- or until you have accurately memorized the movements and no new changes occur.)

 2.  "Abbreviated Unit 1" + "Unit 2"
     (subject to personal coaching recommendations)

In "abbreviated Unit 1", you do two repetitions of each movement (instead of five), from memory.

You prepare for the Unit 2 exercises with Gentle Spine Waves PART 1 and finish the Unit 2 exercises with the exercises named, below, in "AFTER EVERY UNIT 2 or UNIT 3 PRACTICE SESSION". 
CLICK TO ENLARGE


3.  "Unit 3": The Five-Pointed Star + Unit 1 PART 2


In YouTube tutorials, read the Description section before proceeding.

Exercises not given in YouTube tutorials are available for purchase as part of two existing programs (Free Your Psoas and Get Free from That Back Pain) available by clicking the link next to the exercise title. You need both programs to get the result of the complete regimen.


UNIT 1 | Unlocking the Situation
From the Unit 1 preparatory exercises, expect relaxation and lengthening of the spine and of the whole side worked, feel-able as you lie in repose after practice. Do not expect Unit 1 to relieve your symptoms by itself (although it does work for simple back pain); it prepares you so the other exercises can work.

Follow the basic guideline:  Do seven cycles, or so, through this unit, using the video tutorial until you remember the movements well enough to do them from memory. (A "cycle" is a practice session of all of the exercises in a section.) Continue Unit 1 until you cease to get new improvements of the kind stated FOR THOSE EXERCISES. Then, switch to Unit 2, as instructed, above.

Section A.  Gentle Spine Waves
Gentle Spine Waves is an "unlocking" step that loosens your back tension so you can make other changes.  The additional looseness makes it easier for things to shift to a new position.

PART 1

INTRODUCTION



INSTRUCTION 



INSTRUCTION -- ADVANCED



Section B.  Sidelying Sacral Decompression



Start with the deeper side up; this instruction will make sense once you've followed the video-tutorial, the first time.

When working Unit 2, you do Unit 1 as preparation for each Unit 2 section. You are unlocking the situation so the Unit 2 exercises work.

Section C.  Gentle Spine Waves, PART 2

AFTER EVERY UNIT 2 or UNIT 3 PRACTICE SESSION


1.  Gentle Spine Waves, PART 2 (two minutes or so)

INSTRUCTION

2.  Freeing Hamstrings, Standing Position (seven minute tutorial, two-to-three minutes to do when you know the exercise)



3.  Standing Side-Sway (one minute)

4.  a 10-20 minute walk to integrate the changes:
The Power Walks


UNIT 2 | Normalizing Movement
Do one section (A, B, C, D, E, or F) completely in any ONE practice session.

Do the sections in sequence and do the number of practice days indicated for each section before moving to the next. You may do more than one practice session per day to improve faster. However, if you get too sore, you may have done too much. Learn your capacity for change.

When you've worked through Section F, do the sections in reverse -- from F. to A.

Then, work from A. to F., again, reversing and reversing, until you feel much better.

If a movement, or getting into working position, is painful enough to make you cringe, you're not ready for it; skip to the next section of movements. You will return to the troublesome movement later, when you are more fit for it and can do it without cringing, i.e., comfortably (given your condition).

SECTION A | two (2) practice days
Section A exercises untwist the relationship between sacrum and its neighboring hip bones (the ilia). If one hip is tilted forward (anterior) and the other, back (posterior), this exercise gradually corrects the positioning.

If you have a feeling of "deep gripping" in your lower abdomen, these are the exercises that address it.

EXPECTED RESULTS:
  • relief from deep pelvic pain
  • easier walking

INTRODUCTION





A.1 - Walking into the Floor
Walking into the floor reaches the psoas muscles and hip joint flexors and affects the body core.   The deeper-sacrum side, as referred to in the instructional video, is the working side.

INSTRUCTION 




A.2 - Lazy 8s

The "working" side is the side of the sacrum closer to the surface.  Do the movements given with the "more surface" side. Then, imagine (while listening) doing the movements with the deeper side. (Imagining a movement causes micro-movements and induces learning of the movement in a different way).

INSTRUCTION




SECTION B | three (3) practice days
A twist in the sacrum has muscular twisting actions that go all the way up the spine and into the hip joints. This section frees you from the twisting forces and equalizes the front-to-back balance of your pelvis.

INTRODUCTION



EXPECTED RESULTS: 
  • more space where your spine meets your sacrum
  • relief from stress in your trunk
  • decrease of sciatica-like symptoms
One of the key steps in straightening your sacrum is reducing the lumbar (low back) curve where it meets the sacrum. Too much curve produces a "fold" that you feel as tiredness and strain, there. It also creates symptoms that mimic sciatica.

B.1 - 4-Way Walking Integration
The movements of walking connect the shoulders, pelvis and legs.

Having changed the resting position of your pelvis, we consolidate the change by balancing the front and back hip joint musculature with the following exercise.

On the rest of this page, you will find introductions to the exercises found in each section of this regimen.

 

TO CONTINUE WITH THE REGIMEN, YOU MAY PURCHASE THE PROGRAM, Comforting Your S-I Joints | Dissolving Pains, Freeing Movement

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B.2 - Balancing the Front and Back Hip Joint Muscles
Move at a speed that helps you to cultivate sidelying balance throughout these movements.

EXPECTED RESULTS:
  • reduce compression where the low back meets the sacrum (lumbo-sacral junction)
  • add fluidity to walking
  • reduce the lumbar curve and improve flexibility

SECTION C | two (2) practice days
You've made some changes in sacral position, brought some comfort to your abdomen, and freed your trunk from twisting forces. Now, it's time to consolidate and stabilize the changes.

EXPECTED RESULTS:
The following exercises
  • release tensions that keep you from twisting, freely 
  • integrate the movements of twisting with the movement patterns of walking.

INTRODUCTION

C.1 - Nose in the Hole
In these movements, always stop short of any sense of stretch, in the twisting movements. Your range of twisting movements will increase without any sense of stretch.

C.2 - The Twists that Untwist (from Get Free from that Back Pain)
The Twists that Untwist frees and integrates you in the walking pattern.


SECTION D | one (1) practice day
EXPECTED RESULTS:
The movements of the Reciprocity exercise (Section D.1) stir things up. The movements of The Wheels of Synchrony (Section D.2) quiet things down.

Rotational or turning movements of the pelvis in relation to those of the shoulders are central to balanced and free walking; when the hip of one side moves forward, its shoulder is supposed to move backward; when the hip of one side moves backward, its shoulder is supposed to move forward. It's twisting and untwisting that goes through the trunk.

When the sacrum is twisted, you feel a "grip" in the muscles of the spine at the waist.

The movements of this section free those movements and help untwist the sacrum.

IMPORTANT: Assess your sacral position before each practice session. To do these movements in the wrong direction may lead to added discomfort. If you do the movements in the wrong direction, the remedy is to do them in the correct direction. Even if you do them in the wrong direction, discomfort will fade in a couple of hours and you will have gotten some benefit.

Do the seated assessment procedure shown in the video-tutorial, below.  Visually observe, as well as feel, which leg is easier to move forward and backward. To go only by feel may give you inaccurate information, so assess visually, as well as by feel. The two should coincide. Generally, whichever side of the sacrum is deeper (jammed forward), that leg and hip are more difficult to move forward.

Both action patterns of this section appear, here:
INTRODUCTION


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D.1 - Reciprocity (Coordinated Twisting Movements for the Pelvis and Shoulders)


EXPECTED RESULTS:
  • relieve the "grip" of muscles at the waist
  • straighten the S-I joints and square the pelvis
  • untwist trunk
  • reveal where you're still stuck
INSTRUCTIONS:

STARTING POSITION: Lying on the DEEPER side (MORE DIFFICULT to move the deeper side hip FORWARD). You move your hip in the easier direction, as determined by the sitting functional appraisal, above.

Pay full attention to the sensations of movement.  After doing the movement a few times, you may sense enough to notice where in the movement it gets "sticky". If/when you locate such a "sticky" position or more painful place, move to the center of the "stickiness" (or discomfort) and slowly relax completely.  Begin the movement anew from that position and, EACH TIME, look for the first "sticky" or more painful place you encounter and relax in that position.


D.2 - The Wheels of Synchrony (coordinating the pelvis and shoulders)

EXPECTED RESULTS:
  • improving comfort after doing Reciprocity
  • smoother, easier walking
  • better linkage of your shoulders and pelvis
FREE:  See video, above.

SECTION E | two (2) practice days
It's integration time. You've made changes through your pelvis, spine, and shoulders. Now, you put the changes together.

INTRODUCTION


This is an extensive and thoroughgoing exercise that produces dramatic improvements in movement, balance, and comfort.


YOU MAY PURCHASE THE PROGRAM, Comforting Your S-I Joints | Dissolving Pains, Freeing Movement

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E.1 - Straight and Bent Leg Integration

EXPECTED RESULTS:
  • grace, comfort and power in walking
  • better ground contact standing and walking
  • better balance
  • less effort, walking
  • comfort through your trunk

INTRODUCTION
FREE: http://youtu.be/oFbXc0P4fas

E.2 - Three-Way Twist
This quick exercise connects the results of Straight and Bent Leg Integration through the groin, ribs and neck.

EXPECTED RESULT:
  • comfort
  • easier walking


SECTION F | two (2) practice days
The corresponding location to where the sacrum meets the spine is, in the neck, where the upper neck meets the head. Trouble in one location produces trouble in the other by reflexive connections that control muscle tension. We deal with both, in this section.



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F.1 - Trunk Integration
Trunk Integration puts you together at a greater depth in your pelvis and frees you from stiffness in your upper back, shoulders and neck.

F.2 - Freeing and Coordinating the Jaws
Jaw tension and position affect head position, chest tension, and breathing.

You do The Tongue Mudra for 2-5 minutes immediately after. Sitting and lying down produce different and complementary results.

EXPECTED RESULTS:
  • more erect stature
  • easier breathing
  • reduction of emotional stress
  • decompression of sacrum
FREE:  This link goes first to the introduction; click the link at the end for the tutorial.

UNIT 3 | Integration Movements
After some cumulative/lasting improvement, or when your sacrum seems close to centered or changes position frequently, do the UNIT 3 Centering moves instead of UNIT 2.

By now, you are much more comfortable and mobile. You may notice at some point that it's difficult to determine which side of your sacrum is deeper or which side moves more easily.  This difficulty is not from lack of skill in self-assessment (which you have practiced to proficiency), but from your sacrum being so centered that it's hard to tell which side may be deeper.  That's when you start UNIT 3. (NOTE: If symptoms return, you need more UNIT 2.)

INTRODUCTION

https://youtu.be/YdmFn4cwtYc

You've made dramatic changes in yourself -- untwisted your sacrum, gotten yourself comfortable, put yourself together, you feel stronger and move more easily than you may ever have, before. 
The exercises in this section integrate your legs, pelvis and trunk in movements consistent with free and balanced movements of your sacrum in sitting, standing, and walking.

YOU MAY PURCHASE THE PROGRAM, Comforting Your S-I Joints | Dissolving Pains, Freeing Movement

GUARANTEE:
no time limit, money-back
satisfaction guarantee

http://somatics.com/page7-S-I_program.htm
CLICK TO PURCHASE

Coaching or Consultation Options

If you get stuck, don't worry.  You get 15 minutes free consultation for each program you purchase.  I also offer ongoing coaching or consultations (paid, with a satisfaction guarantee). Visit http://somatics.com/page7-consultation.htm to schedule.

Lawrence Gold



The Institute for Somatic Study and Development

Santa Fe, NM 87508
505 819-0858
SKYPE: lawrencegold


You can end your own pain, and more.
Apply yourself to your own somatic education.
You'll soon feel, "Wow!
Look what I can do now!"

Twitter: @somatic_healing
Facebook (forthcoming)

Blog:

Full-Spectrum Somatics | http://lawrencegoldsomatics.blogspot.com/

YouTube channel: Lawrence9Gold | http://www.youtube.com/user/Lawrence9Gold?feature=mhee

Sleep ..... Sleep .....s-s-sSNORE!!

In the body, seen as Upper Right, there are three physical dimensions to address:

  • chemical (diet)
  • electrical (nervous system)
  • mechanical (musculo-skeletal)

Nervous system is more than brain and mind; it involves growth of sensory awareness and control of movement; growth of feeling awareness, the ability to make subtler and subtler distinctions, and sense of control of action/behavior, of navigable memory, of flights of imagination — and to leave off all of these.

The "loss" of the physical body in sleep is FORGETTING the constraints of the waking state through a psycho-physical inhibition process electro-chemically generated in the physical body. It's a suspension of attentional-intentional memories associated with the waking state, revealing the "subtle" body. That inhibition continues into the dream state.

When the memories of eros and agape (imagination and memory) are inhibited, the rest/equilibrium state perceived is called the causal body.

Thus, the four basic somatic functions, attention, intention, imagination and memory, when inhibited, lead from the waking state through dream and deep sleep.

The matrix of the three states may be somatic — or soma may be the "outer picturing" of the harmonic content of the three states. "If you want to know the past of the mind, look at the body; if you want to know the future of the body, look at the mind."

Soma isn't just flesh; to think so forgets that all matter is embedded in fields. Soma consists of both matter and field. It is very tempting to leap to, "physiology is the matter" and "sentience is the field". But I won't say that.