View Full Version : Sue's Log
Hi! It's great to be here with you.
Scott asked me to start off my log with this post that I had written for the RadiantCST list so we'd have something to reflect on as I progress.
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Hello! I did not have the pleasure of attending Ranch this year and meeting Scott, but I've been intrigued by CST since Connie started mentioning it a few months back on another list.
I've just read all the posts so far on this list and am very excited to be here. I was particularly moved by the posts by Eva and her experiences, and the replies to that, because it made me think a lot about what is going on with me and movement, and I'd like to share that.
For quite some time I have considered myself "injury-prone" when it comes to Movement. (I did read what Scott wrote about that topic.) When I was a child, I was very active. I had no fear (unlike now, where fear consumes me most of the time - I hide this well, so nobody generally knows this). Until I was about 10 years old (I'm 41 now) and my knees started locking on me. I had a great deal of knee pain, tightness and locking. Doctors told me nothing was wrong with me and it was an excuse to get out of gym class. I developed a limp and was always fighting my right knee. Because of the way I walked, the left knee started hurting. I hesitate to do any kind of movement because it would hurt. I never had any upper body strength and any attempts to do anything in gym class got me laughed at. So when I'm being laughed at, and in pain, it doesn't reinforce any fun in movement.
When I was 20 I found a knee specialist on my own and was diagnosed with chondromalacia patella - a misaligned right kneecap that tracks occasionally to the outer part of my leg. When this happens sometimes it locks and sometimes it buckles out from under me. Sometimes both simultaneously. I have worn almost all the cartiledge out of both knees because of the way I've walked and the misalignment and scraping. I cannot squat (I automatically start to pivot forward and find it extremely painful in the knee). I have difficulty often in rising out of a chair (and my 250 pounds doesn't help that much either) because of knee pain. I have been told I will ultimately need knee replacement, but to hold off as long as possible.
I have sprained my left ankle 4 times, each time so seriously that I was told I'd have been better off had I broken it. I have chronic (and very bad) achilles tendonitis and plantar fasciitis in the left foot as well. I am on disability for this at least 1 month a year. I wear orthotics and go for physical therapy for it as necessary. I always feel very unsteady and weak in my ankles/feet, and usually aware of not being pain-free.
My left hip is extremely painful and I cannot lie on that side. For 20 years I have had debilitating low back pain at times, mostly on the left side. I also have a weakness in that leg where if I'm seated, I cannot lift that leg (like to get it into a car) unless I lift it up. I am consulting now with a physiatrist who is also an advanced rolfer and undergoing a 10 series of rolfing (my second time in 10 years doing this). He says that there is no major structural problem in my spine, nor pinched nerves, and he believes that my left side is not so much weaker, as my right side does more work. I also have problems turning my head from side to side fully. I am hopeful that the rolfing will help with some of this stuff.
I also have carpal tunnel syndrome. I have been classified as "permanently partially disabled" with a 25% loss of usage of my right (dominant) hand and 7% loss of use of my left hand, as well as instability in both basal joints. While I'm intrigued by clubbells I am concerned about being able to use them with nerve damage in my hands.
Almost every time I have gotten involved in some sort of exercise program as an adult, no matter how much I baby-step it, I hurt myself. It gets to a point where I am sometimes afraid to try anything.
That being said, I have been moving with some success in the past year. I am now doing weight training at the local Y and enjoying it and getting stronger. When I'm not limping in pain, I am trying to walk and do other types of movement. I am enjoying it, but honestly keep waiting for the other shoe to drop and something to be hurt and derail me.
I just ordered the Warrior Wellness tapes and have decided I am going to do the 5 minutes of movement after each meal. Is there a problem if we do more than 5 minutes of something? Or is there a reason to stop at 5 minutes? Just curious.
From what I have read about CST, I know it would be helpful to me. I am just concerned with killing myself with a Clubbell <grin> or hurting myself in the process. Any thoughts would be appreciated.
* Sue *
I just ordered the Warrior Wellness videos today. Until they arrive, I have decided to take Scott's advice and move for at least 5 minutes after each meal and keep a log for that. I am just starting this evening for the first time.
FYI, I am 41 years old, 250 pounds. I do a weight machine routine twice a week as well as walking, exercise bike, Gazelle, rower at various times during the week, and occasional swimming, and try to move a minimum of 10 minutes a day at least 4 times a week.
Date: Thursday, 5/27/04
Time: 8:15pm
Place: Home Office
Energy Level: Fairly low energy. Had a rolfing session today which usually drains me, and my body is very sore.
Exercise Selection: Gazelle Freestyle Elite - a glider-type exercise machine; reminds me of NordicTrak except you glide in mid-air, and arms move back and forth as well.
Sets: 1 set
Repetitions: 10 min.
Rest Period: None
Rate of Perceived Exertion (RPE): 4
Rate of Technique (RT): 8
Rate of Perceived Discomfort (RPD): 3
Sensations: Right knee catching and not very comfortable; discomfort in top of left foot (above arch) - but that's been tender since rolfing 6 hours ago; felt very choked up in my throat.
Feelings: Felt like I wanted to cry (choked up feeling). I normally do the Gazelle with the TV on but chose to do it in silence to listen to my body. I felt uncomfortable without the sound and picture to keep my attention.
Images: Very scattered at first - brain racing a mile a minute. When I settled down I started with that choked up, weepy feeling. Visualized my mom watching me (she died when I was 12 - 28 years ago). Had a mental picture of mice running across the floorboards in the hallway I was staring into (we don't have mice :) ) ... long (but positive) story about the role of mice in my life ... and I've got a tattoo of one.
Thoughts: While moving I thought about this t-shirt I have with a Viking Kitten on it (long story :) ) which says "I AM MIGHTY!" on it. I decided that deep inside I am mighty, and I am going to let that mighty warrior out whether I like it or not. :D I'm going to start visualizing this.
Questions: Is there an ideal amount of time to wait after a meal to do my movement?
lvshope
05-27-2004, 06:09 PM
Hey Sue...
Neat seeing you posting over here... I've already started benefiting...
Lindsay
Date: Friday, 5/28/04
AM:
Time: 7:00am
Place: Home Office
Energy Level: High energy because I'm angry and enranged
Exercise Selection: Gazelle
Sets: 1 set
Repetitions: 5 min.
Rest Period: None
RPE: 3
RT: 6
RPD: 1
Sensations: Aware of right knee not tracking smoothly; gripping sandals with toes on both feet
Feelings: Angry, enraged, scattered, preoccupied (low BE's, day 4 and lack of adequate sleep, engaging in argument with someone prior to breakfast/movement)
Images: Scattered, racing thoughts; reminding myself to breathe; attention coming to right glute - pain felt almost like it was giving me a message, but elusive.
Thoughts: Need to start moving earlier so not rushed for work
Questions: Foot gripping - is this related to tension? Is this something I should be trying to not do during movement?
MIDDAY:
Forgot Movement
PM:
Time: 9:20pm
Place: YMCA Weight room
Energy Level: Feeling bored, lazy, not wanting to move very much, but feel compelled to do so
Exercise Selection: Lifecycle recumbent bike
Sets: 1 set
Repetitions: 7 min.
Rest Period: None
RPE: 6
RT: 8
RPD: 6
Sensations: Right knee catching, and then occasional stabbing in top of kneecap
Feelings: Annoyed that I got the "bad" bike (the one where the back rocks back and forth; wanting to be doing just about anything else
Images: I felt as if there was some sort of presence behind my right knee. Every time my right knee raised (which closes the angle of my knee), I felt as if "something" was behind my knee - that I was fighting it. I decided to ask it what it was and why it was there. Almost instantly it was gone, and then the stabbing pain in the top of my kneecap started. i felt almost as if something was trying to get away, and I scared it back into hurting my knee.
Thoughts: I know much of my knee problems are structural (no cartiledge, misaligned kneecap) but that something is stored in the knee that holds me back.
Questions: [from yesterday] Is there an ideal amount of time to wait after a meal before moving?
Scott Sonnon
05-28-2004, 08:05 PM
Sue,
The knee vulnerability and foot gripping appear related. Try rolling your toes, like you would rap your fingers on a table. If you're having trouble with that, try wiggling your toes right to left and left to right 5X. Then go back and check your knee sensation.
You can do light to moderate movement immediately after eating. It's good for digestion.
Saturday, 5/29/04 - 10:35 a.m.
Place: Home Office
High energy - good mood
5 minutes Gazelle, no rest
RPE: 1 / RT: 9 / RPD: 2
Sensations: Toe gripping - rolling toes as per Scott's suggestion helped (5x each way). Right knee tension - rolled toes again and it felt better.
Feelings: Good mood, contemplative, having fun
Images: thought bout red pandas and how graceful they are and how I want to play like them
Thoughts: Scott may be on to something with the foot/knee connection. I will be more aware of this.
Questions: none
Saturday, 5/29/04 - mid-day and p.m.: walked at Bronx Zoo over a 5 hour period, but nothing logged
Sunday, 5/30/04 - no movement
Monday, 5/31/04 - no movement (sick with sinus infection)
Tuesday, 6/1/04 - 7:05 a.m.
Home Office
very low energy - sinus infection, feel like crap
Gazelle, 5 minutes, no rest
RPE: 2 / RT: 9 / RPD: 2
Sensations: Tightness right knee, rolled right toes 5x L/R - improved but still there. Less toe gripping
Feelings: Sick, tired
Images: Thinking agout how right hip hurts less than it did after Rolfing on Thursday; want to go back to bed
Thoughts: Maybe movement will wake me up and make me feel better
Questions: None
Tuesday, 6/1/04 2:05 p.m.
Fifth Avenue, Manhattan and subway platform
Medium energy - tired, but glad to be going home from work
Walking, 5 minutes, no rest
RPE: 1 / RT: 9 / RPD: 1
Sensations: Cramped top of left foot at base of toes, feeling tired, upset stomach, congested.
Images: Scattered, mostly about work I did or didn't do
Thoughts: need a nap
Questions: none
Tuesday, 6/1/04: 8:00pm
Paramus Park Mall (inside and outside)
medium energy, feeling a little better
walking 5 minutes, no rest
RPE: 1 / RT: 9 / RPD: 1
Sensations: cramping left arch
Feelings: not enough hours in a day
Images: remembering the waterfall that used to be in the mall, and my first date there with Phil, when I'd realized I was in love
Thoughts: need more rest so I won't feel so run down
Questions: none
Wednesday, 6/2/04 - 7:00 a.m.
Home office
Energy - good, feeling better
Gazelle, 5 minutes, no rest
RPE: 1 / RT: 10 / RPD: 1
Sensations - occasional twinge in R then L knee but it was fleeting. Uncontrollable sneezing immediately upon beginning - about a dozen times and very violent sneezes - didn't let it stop me
Images - thinking about my RadiantMovement list and that I need to find my new zoo membership card so I can go to the Central Park Zoo
Thoughts - while on Gazelle I seem more energized than usual at this hour
Questions - none
Wednesday, 6/2/04 - 3:20pm
Outside, around office building
energy: low - hard to drag myself out to walk
walk, 10 minutes, no rest
RPE: 8 / RT: 4 / RPD: 4
Sensations,: feel bloated, tired, as if I can't get enough air. (I have a restrictive lung condition which is aggravated by illness)
Feelings: sluggish, sad
Images: when I passed the fountain I thought of swimming and the free feeling in the water
Thoughts: wish my sinus infection would go away so I can think clearer
Questions: any reason I shouldn't do this movement while sick as long as I listen to my body and don't do something unsafe for the condition I'm in?
Wednesday, 6/2/04 - 9:30pm
YMCA Pool
Good energy, feeling better
20 minute swim - not continuous - periodic rest (untimed)
RPE: 6 / RT: 5 / RPD: 5
Sensations: R knee pain, getting used to new prescription goggles and how they dig into my face
Feelings: I wil never learn how to breathe while swimming, Fear
Images: when gliding I feel graceful, but otherwise I stared to feel unsafe, spooked
Thoughts: That people think I look ridiculous in these new goggles. I need to sign up for Beginner 2 Swim Class on Saturday so I can learn proper breathing
Questions: none
Scott Sonnon
06-02-2004, 08:00 PM
Sue,
You'll be fine with the movement. If you feel dizzy however, stop and immediately sit down and drink water.
You'll be fine with the movement. If you feel dizzy however, stop and immediately sit down and drink water.
Thanks - dizziness hasn't been a problem, so onward! :)
Thursday, 6/3/04 - 7:10am
Home office
low energy
Gazelle, 5 minutes, no rest
RPE: 6 / RT: 7 / RPD: 4
Sensations: Whole body seems sore, especially aware of R knee tightness
Feelings: disconnected
Images: Fleeting thought of myself as a child; mind went blank when I tried to ask myself what's up with the knee problems
Thoughts: Am I doing too much, too fast?
Questions: none
Thursday, 6/3/04 - 1:15pm
57th Street, Manhattan
Good energy
Walk, 15 minutes, 1 minute rest at red light
RPE: 3 / RT: 8 / PD: 3
Sensations: knees feel tight
feelings: Feeling more alert, enjoying breeze and blue skies
Images: thinking about finding room in my apartment to do tapes. Breeze reminds me of Seattle ferry ride with Val
Thoughts: I am willing to do what it takes to feel less pain
Question: should I start Warrior Wellness tapes or continue with movement? [I asked this on the RadiantCST list and got an okay to do Warrior Wellness - just wanted to add this question to my log]
Thursday, 6/3/04 8:15pm
Livingroom
Good energy - upbeat!
Warrior Wellness tape - neck and shoulder
6 minutes, rest as long as between exercises on tape
RPE: 7 / RT: 3 / RPD: 2
Sensations: shoulders and upper arms feel comfortably warm. Feels like I'm using bicep muscles in L arm (may also be tenderness from Rolfing on arm this afternoon) Left arm creaky in shoulder
Feelings: I feel really silly, but I'm also excited to be doing this!
Thoughts: So far, this is easier than it looked, but still a fun challenge
Question: Should I be doing this barefoot? I see Scott is on the tape, but no mention of that. I wear orthotics that raise my heels about 1" (I have chronic plantar fasciitis and achilles tendonitis) and my feet pronate in when barefoot. Didn't know which was better or worse. (I did wear shoes/orthotics this time.)
Scott Sonnon
06-03-2004, 06:35 PM
Sue,
Read Step#2: http://www.circularstrengthmag.com/forum/viewtopic.php?t=2398
Try barefeet in the grass if you can. The nature contour of the land, the connection to the Earth, lend itself to important discoveries. If it's too much at this time, then go back to your shoes.
Try barefeet in the grass if you can. The nature contour of the land, the connection to the Earth, lend itself to important discoveries. If it's too much at this time, then go back to your shoes.
It is amazing what this simple comment about the grass involked in me.
I instantly got the image of when I was a toddler, maybe 2 years old. My parents had me dressed in nothing but a diaper and set me down on the grass. I screamed and cried. (My mom used to tell me about this.) It made me itch terribly. In my image, I imagined that it hurt my legs to have the grass touch them, and I was very afraid - almost terrorized.
Fast forward to my brother who stepped on a wasp while walking on grass barefoot. On the rare occasions I've been barefoot outside, I'm convinced that I will be attacked by bugs or step on glass. I have also twisted my ankle while walking on uneven grassy surfaces (stepped on a rock or an indent in the ground).
As a result of this, I do not like walking on grass, even with shoes on, and I never walk barefoot outdoors (and rarely indoors - used to be laughed at for wearing pajamas and sneakers :) ). Guess it's a good thing I grew up in New York City and not the country. :lol:
Sounds like something I need to work through. I don't like the feeling of terror I got at the thought of doing Warrior Wellness in the grass. I don't feel comfortable doing this at home because I live in an apartment and wouldn't feel comfortable wandering my landlord's backyard. Maybe I can take a babystep in a nearby park when I know the moves enough to not need the tape. We'll see, and I'll keep you posted.
Until then, I did do the Warrior Wellness tape this morning barefoot in the house. I was fine with it. Babysteps! :)
Scott Sonnon
06-04-2004, 03:22 PM
Baby steps, indeed, Sue. Consider yourself fortunate. You've tapped into the 'mental blueprint' of your physical impediments. Reframe the story to a more positive one, that your heightened sensitivity to the Earth lends you greater awareness and connectedness, and I suspect great things will happen for you.
Next time you're in the park, try these movements 5 times in both directions. Report back with your epiphanies! Here are the two exercise from Freedom By Degree: the Foot Curl (http://www.rmax.tv/images/footcurl.AVI) and the Foot Roll (http://www.rmax.tv/images/footroll.AVI).
Baby steps, indeed, Sue. Consider yourself fortunate. You've tapped into the 'mental blueprint' of your physical impediments. Reframe the story to a more positive one, that your heightened sensitivity to the Earth lends you greater awareness and connectedness, and I suspect great things will happen for you.
Next time you're in the park, try these movements 5 times in both directions. Report back with your epiphanies! Here are the two exercise from Freedom by Degree™: the Foot Curl (http://www.rmax.tv/images/footcurl.AVI) and the Foot Roll (http://www.rmax.tv/images/footroll.AVI).
Thanks. This is helpful. I will keep you posted.
Friday, 6/4/04 - 7:00am
Livingroom
Energy good - a little foggy from too much potato last night though
Warrior Wellness tape - neck and shoulders (single arm)
7 minutes - rest as on tape
RPE: 3 / RT: 7 / RPD: 3
Sensations: Tingling in L hand during first arm circle. A little smoother than yesterday.
Feelings: Arms lengthening and warm. Thinking of laugher
Thoughts: time goes very fast. This is fun!
Friday, 6/4/04 - 3:40pm
Alongside Central Park
Energy: good, energetic
Walk, 10 minutes, rest for ~30 seconds at red light
RPE: 1 / RT: 10 / RPD: 1
Sensations: foot not hurting, body comfortable and relaxed, a little choked up (as described in images)
Feelings: happy, relaxed
Images: took a look at the grass and imagined taking shoes off and standing in it. Imagined it was hard to breathe and great fear, but a curiosity as to what it would feel like on my toes. (Difficulty breathing was only an image, not a sensation). Nee to babystep the grass issue.
Friday, 6/4/04 - 9:45pm
Livingroom
High energy, good mood
Warrior Wellness tape - arm circles (both arms simultaneously), elbow circles, played with FCBD
About 6 minutes, periodic rest as on tape
RPE: 7 / RT: 3 / RPD: 3
Sensations: winded, hard to isolate elbow without moving wrist too
Feelings: clumsy, uncoordinated, amused, strong (when I could do the last part of FCBD without wall on the first try)
Images: playing in pool, moving my body in silly motions that felt good. Hard to concentrate since husband was talking to me and critiquing.
Thoughts do alone next time. i got so much commentary and critique from Phil that it was hard to listen to my body and I suspect this is partly why my elbow circles were all over the place with my wrists and laughable
Questions:
(1) Can you explain the difference between the front arm circle and the "air guitar" one? I'm having difficulty discerning the difference. Are they similar except that the front one is further from the body and the "air guitar" runs right in front of the chest, close in?
(2) I haven't tried this yet, but when doing knee/ankle circles, does the leg have to be as high as on the video, or can it be lower? Or even done on the edge of a chair to get the hang of it to start?
(3) In the neck slide (front to back) I started out in smooth motion front and back. Husband pointed out Scott's chin is lower and he's almost down and up on a diagonal where I was in a straight line front and back. is this what I'm aiming for (diagonal)? I found this to be hardest but it was also my first try, so I'm patient. :)
Scott Sonnon
06-04-2004, 08:07 PM
Sue,
Can you try an experiment?
Keep your shoes on and get on your hands and shins in the grass.
Then, pop off your shoes (choosing in advance sandals or clogs, perhaps).
Then, curl your toes underneath so your resting on your hands, knees and balls of your feet.
Then, push back with your hands off your knees and onto your feet, heels down.
Stand.
1. Please explain what you mean by front circle and air guitar.
2. Yes, you can start at any height, even if only hovering off the ground. You can use a chair.
3. Diagonal.
1. Please explain what you mean by front circle and air guitar.
I went back and watched the tape again. These are the arm circles that you refer to as "inside" and "front" (the front one you said was like a big air guitar). I am having difficulty seeing the difference between them.
Sue,
Can you try an experiment?
Keep your shoes on and get on your hands and shins in the grass.
Then, pop off your shoes (choosing in advance sandals or clogs, perhaps).
Then, curl your toes underneath so your resting on your hands, knees and balls of your feet.
Then, push back with your hands off your knees and onto your feet, heels down.
Stand.
I felt inspired, so I just ran out in the cover or darkness to try this when I knew the neighbors wouldn't see me. I turned off the outside light, but had the light of the streetlight in front of my house. I took my husband for moral support, but told him he had to sit silently on the stairs and say nothing unless I initiated it.
I had on a pair of sandals and walked around in the grass for a minute or two. I could feel the grass tickling the sides of my feet and it felt scary. I took deep breaths and just continued to walk around. Then when I felt up to it, I knelt down in the grass. My initial thought was "I don't like this very much at all." It felt dirty to have my knees in the grass. I took off my sandals and curled my toes under. I felt this swell of panic and tears were close to the surface. I continued to just stay there and breathe into it. I started noticing that the grass felt damp and cold under my fingers and it seemed less scary. I tried to roll up onto my feet and stand, but my foot wouldn't let me move in that way, so I just stood up putting my foot flat and using my arms. I stood there, barefoot for a minute or two and then decided to walk around the lawn. It tickled my arch and made me laugh and pick up my feet to stop the tickling and then put my foot down again. I walked very gingerly, as if I would step on something and hurt myself. I did step on something (a small stick) that startled me, but didn't deter me from continuing my walk.
I decided to try the move again on my knees. This time it wasn't so scary. I found myself smiling at it. This was almost fun. This time I managed to roll my foot up the way you suggested and stood. I felt very proud.
I tried it one final time and got on my hands and knees and just stayed there for a minute. I noticed that the grass smelled nice. I leaned my face down to almost touch the grass to smell it. I smiled. I looked at my husband and said "I'm glad I did this. It seems like such a fundamental right for people to be able to play in grass and connect to the earth." I rolled my foot up again to a standing position. Took deep breaths and then put my shoes back on and went inside. the first thing I noticed is that my knees have grass stains on them. I laughed. I don't think I've ever had grass stains on my knees.
As I sit here contemplating it, I feel like my heart is very full, and I am starting to cry, but not tears of fear. If I close my eyes, I can see a small girl running in the grass. It's a really nice image.
Thank you, Scott, for asking me to try this. I am glad I did and grateful for the guidance.
Scott Sonnon
06-04-2004, 09:10 PM
Congratulations on your courage, Sue!
We're so happy for you!!!
The Front Circle is your arm tracing the front of the coronal plane. The Inside Circle is your arm tracing the opposite side of the sagittal plane. Does that help?
http://www.spineuniverse.com/displaygraphic.php/139/dp_planes-BB.gif
Connie Brown
06-04-2004, 09:18 PM
It seems like such a fundamental right for people to be able to play in grass and connect to the earth." I rolled my foot up again to a standing position. Took deep breaths and then put my shoes back on and went inside. the first thing I noticed is that my knees have grass stains on them. I laughed.
This had me tearing up, Sue! you are my hero. Honestly I will remember this the next time I am tempted to not do something.
radiantkd
06-04-2004, 09:38 PM
What a gift for all of us!
thank you.
kathleen
Thanks for all your support - it means the world to me. I'm glad we're all here for each other. :)
And yes, Scott, that picture does help explain the difference. Thanks.
* Sue *
Saturday, 6/5/04 - 8:00am
Livingroom
energy: forgot to log
Warrior Wellness - arm circles (both at once), elbow, wrist, finger
about 10 min. (I got into it and forgot to stop the tape), rest as on tape
RPE: 7 / RT: 4 / RPD: 3
Sensations: tightening of shoulders during elbow circles - have to be conscious to lower/relax them
Feelings: less self-conscious, determined
Images: Thinking back to when I was on disability for Carpal Tunnel Syndrome and how this should help
Thoughts: I have to be patient with myself and learn movements - will take time
Questions: none
Saturday 6/5/04 1:30pm
Livingroom
High energy
Warrior Wellness - waist, hip
about 7 minutes, rest as on tape
RPE: 6 / RT: 6 / RPT: 4
Sensations: when doing side waist with hip slid to L, felt pull in R sacroiliac; tenderness in upper abs (right below breasts), L side
Feelings: Centered, loose
Images: yoga classes I've taken; painful history of low back
Thoughts: don't do this section immediately after meal, let food settle more
Questions: none
Saturday, 6/5/04 - 8:15pm
bathroom stall at Brownstone reception hall (at wedding)
energy: forgot to log
Warrior Wellness neck, wrist, finger, elbow, knees, 5x each, about 5 minutes, momentary rest between each set
RPE: 1 / RT: 7 / RPE: 3
Sensations: tight shoulders, stomach upset
Feelings: tired, bored, calm
Images: trying to imagine moves on tape. Thinking back to my own wedding which was held here almost 7 years ago.
Thoughts: Wish I had a bigger stall to do arm circles.
Questions: none
Sunday, 6/6/04 - 9:30am
livingroom
Warrior wellness tape, hips, ~7/8 min., rest as on tape.
Was in a hurry for an appointment and forgot to log
Sunday, 6/6/04 - midday - no movement
Sunday, 6/6/04 - 10:30pm
livingroom
Warrior Wellness knee, ankle, fcbd, neck, arm, rest as on tape
RPE: 2 for neck arm, 5 for knee, ankle, fcbd
RT: 8 for neck/arm, 3 for knee, ankle, fcbd
RPD: 1
Sensations: very tired, warm
Images: none
Feelings: slight swell of emotion during arm circles - felt tears close to surface
Thoughts: wish I could longer
vjlawren
06-07-2004, 07:17 AM
As I sit here contemplating it, I feel like my heart is very full, and I am starting to cry, but not tears of fear. If I close my eyes, I can see a small girl running in the grass. It's a really nice image.
Thank you, Scott, for asking me to try this. I am glad I did and grateful for the guidance.
Wow, Sue, this is very powerful -- it moved me to tears. Thank you for sharing it with us! --val
Monday, 6/7/04 - 7:00am
Livingroom
good energy
Beginner Warrior Wellness - knee, ankle, fcbd, neck
~5 minutes, rest as on tape
RPE: neck 1 / knee, ankle 3 / fcbd 4
RT: neck 8 / knee, ankle 5 / fcbd 4
RPD: neck 1 / everything else 2
Sensations: still tensing shoulders during neck moves, have to watch to not do ankle circles while doing knee circles
Images: I'm going to fall over during balancing (even though holding on)
Feelings: content, quiet
Thoughts: I need to watch the clock so I don't feel so rushed from starting late
Questions: none
Monday, 6/7/04 - 3:40pm
Work ladies room
good energy
Beginner Warrior Wellness - neck, single arms, wrist, fingers
5x each (10x neck), ~7 minutes
10 seconds rest between each
RPE: 1
RT: 8
RPD: 1
Sensations: noticing that shoulders no longer creek
Feelings: more confident about moves
Images: first time I've had a mirror to look at - laughing at the way head "floats" during side-to-side "egyptian" slide. Remembering when I was on another program about 4 years ago where I had certain movements after meals. I used to lock myself into this same handicapped bathroom (single large room) for privacy.
Thoughts: do not attempt arm circles while wearing dangling ID card from neck and remove watch before wrist circles
Questions: none
Monday, 6/7/04 - pm
Low energy - very tired and crashing
No movement - I am so tired I don't think I can do it safely without injuring myself
Tuesday, 6/8/04 - 7:05 a.m.
Livingroom
Energy: 3 [I've decided to start doing a scale of 1 - 10 (1 = lowest, 10 = highest) since I realized the way I've been doing it tells me nothing.]
Beginner Warrior Wellness -single arm circles
~ 4 minutes, rest as on tape
RPE: 1 / RT: 8 / RPD: 1
Sensations: left arm does not want to do rear circle today - it is all over the place
Images: none
Thoughts: need to leave more time in the morning so I don't feel rushed
Question: Is slower better on circles? sometimes If rushed I find I'm going faster and seems more like momentum swinging - is this helpful or should I be conscious of slowing? (I'm working on not being rushed - I know if I rush I'm not paying enough attention and risk injury.)
Tuesday, 6/8/04 - 1:50 p.m.
Work - handicapped bathroom
Energy: 4
Beginner Warrior Wellness - some hips, elbows, wrists, fingers, knees, ankles
5 reps, 0-15 seconds rest between (tried for 15 but sometimes forgot)
~10 minutes total
RPE: 2 / RT: 7 / RPD: 2
Sensations: R knee hurt during some hip moves - need to rewatch tape and check form
Images: mind wandering to thoughts of doctors appointment, shopping and other erands I need to do - noticed that that as brain wandered, elbow circles got sloppy
Thoughts: must remember to consistently add in rest
Question: When I'm not following the tape, how much time is ideal for rest between exercises? And I assume rest is after each individual exercise - for example, after front/back arm circles I would rest, not waiting until all arm circles are done. is that correct?
Tuesday, 6/8/04 - 9:30pm
Livingroom
Energy: 7
Beginner Warrior Wellness - double arms, elbow, wrist, fingers
~ 7 minutes, rest as on tape
RPE: 3 / RT: 6 / RPD: 2
Sensations: L shoulder fighting me - feeling stiff. Upper back tender (I think I start to bend over too far on rear circles and strain back).
Feelings: uncoordinated, sloppy
Images: rear arm circles bring up a swell of emotion, almost like I want to cry
Thoughts: have to watch left arm - because it doesn't want to move smoothly, sometimes I start bending at the elbow to "cheat." 8) I am the most uncoordinated person on earth. LOL! Need to work on these double arm circles - they should film me for America's Funniest Home Videos when I start doing the arm circles in the wrong directions and smack my arms into each other. :lol:
Questions: none
Scott Sonnon
06-09-2004, 07:35 AM
Smooth and slow is the best protocol.
The rest period depends upon how you feel. If you need only a slight rest, that's fine, so long as you're paying attention to your body's needs.
Don't worry, AFV would probably take my video first! :lol:
Don't worry, AFV would probably take my video first! :lol:
Hmmm . . . I don't know, Scott . . . you haven't seen me do both rear arm circles simultaneously. :lol:
Wednesday, 6/9/04 - 6:55 a.m.
Livingroom
Good energy
Beginner Warrior Wellness hips, waist
~ 6/7 minutes, rest as on tape
RPE: 2 / RT: 8 / RPD: 2
Sensations: Knees do not like the lateral motion they get during hip circles - feels tender and like they want to lock
Images: visualizing self being thrown in deep end of a pool (not a real occurrence, as far as I know)
Feelings: slightly fearful
Thoughts: I can't believe I found a movement worth getting up 10 minutes early to do
Questions: none
Wednesday, 6/9/04 - 3:00pm
work handicapped bathroom
Beginner Warrior Wellness, neck/double arm circles
~7/10 minutes - no rest on neck, ~30 seconds between each arm circles
RPE: neck 1, arms 5
RT: neck 9, forgot to log arms
RPD: neck 1, arms 3
Sensations: a lot of "crunching" in neck moves, more than normal. Arms feel tired, but is getting easier to do properly
Feelings: very tired and drained from being out in the heat/sun beforehand
Images: none while doing it, but about 15 minutes later I remembered when my stepbrother terrorized me and forced me to learn how to rollerskate. I was maybe 14 or 15. He tied skates to my feet with these ties you must cut to get off, so I couldn't remove the skates. We were in a concrete, unfinished basement. I grabbed onto a pole for dear life. He grabbed my hands and dragged me in circles while I screamed and cried and begged him to stop, in total fear. I want to cry just recalling this. When I grabbed the pole to get away from him, I fell and cut my hand. This is a scene I relive often, usually when I am not on solid ground, like walking on ice (a whole other discussion on fear :) )
Thoughts: doing boht arms at once is getting easier with practice and when I slowly think about it before moving
Questions: none
Wednesday, 6/9/04 - 10:00pm
Livingroom
Energy: 8
Beginner Warrior Wellness knees, ankles, fcbd, neck, single arm circles, rest as on tape
~10 minutes
RPE: 2 / RT: 8 / RPD: 1
Sensations: L elbow bending less in arm circles, less creaking, moves are getting smoother
Feelings: laughing, upbeat, energized
Images: while turning head side to side I initially felt like pressure over thyroid, which made me remember multiple thyroid biopsies I've had. Also having conversation occasionally with Phil who checked my form to tape
Thoughts: Deep gratitude for giving this system a chance after initially feeling overwhelmed by it a few months ago and not trying
Questions: none
Thursday, 6/10/04 - 7:00 a.m.
Livingroom
Energy: 8
Warrior Wellness Beginner, wrists, fingers, elbows, double arms, waist, ~10 minutes
RPE: 2 / RT: 9 (except arms/elbows behind back - 6) / RPD: 1
Sensations: A little dizzy in spinal twist
Feelings: energetic, confident
Images: thinking about what moves I should do after lunch
Thoughts: Need to pay more attention to L arm during rear arm and elbow circles - check form against tape
Questions: none
Thursday, 6/10/04 - 2:15 p.m.
57th Street, Manhattan
Walk ~ 15 minutes
Sensations - R knee popping (just finished rolfing session working on that leg)
Feelings: energized, optimistic
Images: thinking about logistics of lugging a large and heavy box home on 3 trains tonight
Thoughts: I am grateful for less body pain between CST and Rolfing
Questions: none
Thursday, 6/10/04 - 9:10 p.m.
Livingroom
Energy: 9
Warrior Wellness beginner - hips, legs, fcbd ~ 7 minutes [and at 9:35 did ~ 2 minutes of foot roll and foot curl]
RPE: 1 / RT: 8 / RPD: 2 (except L ankle circle: 4)
Sensations: cramping in L foot arch during ankle circles which surprised me.
Images: Hip circles feel very sensual, like belly dancing
Thoughts: have to turn off ringer on phone
Questions: none
Note: cramping in L foot and then tendernes in left heel lingered after finishing. I sat down to type my log and remembered the links for the foot curl and foot roll. I did them 5x in each direction on both feet and it made an immediate difference in foot cramping/tenderness - feels good as new!
Scott Sonnon
06-10-2004, 06:47 PM
Great job on the ankle!
Friday, 6/11/04 - 7:05am
Livingroom
Energy: [forgot to log]
Warrior Wellness Beginner - neck, arms (all), elbows (single only)
~10 minutes, rest as on tape
RPE: 2 / RT: 8 / RPD: 1
Sensations: tingling of fingers on L hand during L elbow circles. Shoulders more relaxed than they used to be
Feelings: alert, rested
Images: thinking mostly about technique; thinking trip to beach in 2 weeks and imaging doing this in the sand on the ocean - very cool! :)
Thoughts: Double arm circles are becoming a little more coordinated
Questions: none
Friday, 6/11/04 - 1:10 pm
Empty office at work
Energy: 8
Beginner Warrior Wellness - neck, arms (single and double)
~10 minutes, took ~10 second rest between arms, followed by 30 minute Reiki break then did foot roll and foot curl
RPE: 2 / RT: 9 / RPD: 2
Sensations: a lot more creaking in neck and shoulders than usual. On foot curl/roll I realized L foot has no flexibility (this is the one wth the achilles tendonitis and plantar fasciitis and history of multiple ankle sprains)
Feelings: blissful
Images: overcome with a feeling of serenity, safety and flowing
Thoughts: Thinking about reiki, wondering if when I go to the gym tonight how (if at all) my weight routine will be affected by Warrior Wellness practice
Questions: none
Note: When I did a self-reiki session right after Warrior Wellness, I noticed that rear heart chakra hand position is greatly improved! My hands should be flat on my back around my bra line but I could only get them to my sides before, and it was painful to stay for 3 minutes. Now, not only are my hands flat on my back, my fingers were touching the other hand!
Friday, 6/11/04 - pm
No movement- achilles tendonitis flare-up and I decided to rest
Saturday, 6/12/04 - 9:40am
Livingroom
Energy: 7
Warrior Wellness Beginner - double arms, waist, hips
~10 minutes, rest as on tape
RPE: 2 / RT: 9 (except double rear arms: 5) / RPD: 1
Sensations: tensing shoulders during rear double arms
Feelings: frustrated
Images: none - having conversation re: plans for the day
Thoughts: I ned to work on doing rear elbow circles (both arms simultaneously) which was frustrating me
Questions: none
Saturday, 6/12/04 - 5:45pm
Livingroom
Energy: 5
Beginner Warrior Wellness - knee, ankle, foot roll, foot curl, fcbd, elbows (all)
~10 minutes, rest as on tape. Rest while rewinding to elbows
RPE: 1, RT: 9 (ex. double rear elbows: 5) / RPD: 1
Sensations: shoulders tensing during elbows, had to be conscious and release. L knee creaking in fcbd. L foot feels stronger on balance (this is the foot with the painful history) - seems to be working harder
Feelings: proud and elated re: balance improvement - fcbd: R foot I balanced almost entirely without the wall, L foot more balance without wall than with. Frustrated by lack of coordination on rear elbow circles (2 arms)
Images: Wondering what my fish thinks of this crazy movement, wondering how this would be on grass. Will try to do that later or tomorrow.
Thoughts: I like how improvement sneaks up on me
Questions: none
Saturday, 6/12/04 - 9:05pm
Livingroom
Energy: 9
Beginner Warrior Wellness - neck, shoulders, single elbow
~10 minutes, rest as on tape
RPE: 1 / RT: 9 / RPD: 1
Sensations: arms feel tired (did weight routine 90 min. ago). Shoulders creaking more
Feelings: quiet, tired
Images: Felt a little weepy, thinking about coordinating weight workout with Warrior Wellness, washing dishes
Thoughts: thinking about Harry Potter movie I saw earlier
Questions: none
Scott Sonnon
06-12-2004, 07:18 PM
Great progress on your hand position for Reiki!
Sunday, 6/13/04 - 9:35 a.m.
Livingroom
Energy: 8
Beginner Warrior Wellness waist, hips knees, ankles, fcbd
~10 minutes, rest as on tape
RPE: 2 / RT: 10 / RPD: 1
Sensations: feeling looser, less stuck
Feelings: generally good, although a bit spooked when Phil walked behind me during hip circles - felt like I would lose balance - felt almost threatened.
Images: as my balance improves, I'm starting to see myself as much stronger. I'm remembering when I used to walk on a ledge at the end of someone's property as a kid, balancing. I used to love walking on curbs or anywhere I could balance and challenge myself, but in the past few years I've thought of myself as someone with poor balance. I'm glad to get that back
Thoughts: I want to work more on midsection - it's the part I can never remember to do at work. Connie's index will be helpful to jog my memory.
Questions: none
Sunday, 6/13/04 - 5:45pm
Livingroon
energy: 5
WArrior Wellness Beginner tape - neck, shoulders (all), single elbows
~10 minutes, rest as on tape
RPE: 1 / RT: 10 / RPD: 1
Sensations: L bicep feels tight and heavy. Cracking in neck during shoulder circles.
Feelings: centered, peaceful
Images: I muted the video so I could "hear" myself better. Thinking about a trip to the herbal farm soon, and herbal infusions.
Thoughts: Shoulder circles are more controlled now, ROM on elbow circles improving
Questions: none
Sunday, 6/13/04 - 9pm
No Warrior Wellness
Went to a discusison on body awareness and Alexander Technique and did those movements instead. While it was interesting, my body didn't like moving in that way - seemed too stiff and made my knees hurt.
Monday, 6/14/04 - 6:55am
Livingroom
energy: 8
Warrior Wellness Beginner tape - chest to legs (stop before knees)
~10 minutes, rest as on tape
RPE: 2 / RT: 10 / RPD: 1
Sensations: L foot wobbly, shoulders more relaxed, balance improving
Feelings: tired, warm
Images: felt my body lengthening like in yoga; side tilt made me realize how much better I'm breathing
Thoughts: Need to work more on midsection - I keep "forgetting" how to do these. My body must be holding onto something it's resisting releasing. (And my midsection is the source of many physical problems for me)
Questions: none
Monday, 6/14/04 - 1:50pm
Empty office at work
Energy: 8
Warrior Wellness Beginner - neck, shoulder circles, elbow circles (single only), wrist and fingers
~11 minutes, no rest
RPE: 2 / RT: 10 / RPD: 1
Sensations: L bicep feels "stuck"; a LOT of cracking in left shoulder during circles; conscious of breath
Feelings: a little stressed
Images: thinking about a reality TV show starting up soon, email conversation with my sister that was troubling
Thoughts: moves are much more controlled now
Questions: none
Monday, 6/14/04 - 10:50pm
Livingroom
Energy: 7
Warrior Wellness Beginner tape - knees, elbow circles, foot curl, foot roll, fcbd
RPE: 2 / RT: 9 / RPD: 2 (excluding intermittant 4 in L shoulder)
Sensation: discomfort on outer L arm below shoulder; tenderness in L heel
Feelings: sad, lonely
Images: interrupted by home business call, so frustration with that situation is running through my head where a person has taken advantage of me, and working on whether to allow this to happen for the sake of business or not; thinking about my "inability" to squat (misaligned R kneecap and almost no cartiledge in either knee). Played with knee bending when done, to try and get knees more used to this move. Felt very weepy.
Thoughts: I am enjoying challenging myself
Questions: The last few times I did L shoulder circles, L upper arm felt heavy and cramped. Today during L elbow circles I felt an intermittant sharp pain (not severe - never went above 4) in outer part of L arm, right below shoulder. It is pronounced when I move my arm up and away from body (as if poining arm to the L side) and I can feel my body avoiding doing that move. Is this something I should work through or rest it?
Scott Sonnon
06-15-2004, 07:14 AM
Sue, as long as it's not about a 5 in discomfort on a scale of 1-10, just keep moving it slowly and smoothly. It will resolve that way. You're doing great!
CeceEllen
06-15-2004, 05:50 PM
Sue:
Just wanted to pop in and send a hug and some encouragement... sorry you're feeling sad. ((((Sue))))
Keep up the great work!
Love,
C : )
Just wanted to pop in and send a hug and some encouragement... sorry you're feeling sad. ((((Sue))))
Thanks, Cece! :)
The sadness was short-lived as it was food-related from stuff that happened a few days ago. I'm much better now, but thanks for your concern!
Tuesday, 6/15/04 - 7:05 a.m.
Livingroom
Energy: 8
Warrior Wellness Beginner tape - chest to end
~11 minutes, rest as on tape
RPE: 1 / RT: 9 / RPD: 1
Sensations: knees cracking a lot.
Feelings: energized
Images: Household chores I need to do
Thoughts: I am happy I am making time for this
Questions: my knees have been making a lot of cracking/popping sounds, especially in fcbd when I bend knees. I often jump out of position because it startles me, but there's no pain. (This happened too when a doctor was testing my leg strength). I assume it's okay to continue as long as there's no pain? R kneecap is misaligned and almost no cartiledge in either knee
Tuesday, 6/15/04 - 2:10pm
Bathroom at work
Energy 8
Warrior Wellness Beginner - chest, hips, waist, knees, ankle, foot roll, foot curl, fcbd
~11 minutes, no rest
RPE: 1 / RT: 10 / RPD: 1
Sensations: tenderness in L heel, knees creaky
Feelings: relaxed
Images: I just had a disturbing call from a loved one who's in trouble. So I was deep in thought in trying to fix things and help her, and remembering all the previous scenarios that were so similar
Thoughts: I need to spend time thinking of me and my healing and not everyone else's issues
Questions: none
Tuesday, 6/15/04 - 9:30pm
Livingroom
Energy 9
Warrior Wellness Beginner tape - neck to fingers
~12 minutes, rest as on tape
RPE: 1 / RT: 9 / RPD: 1
Sensations: less pain/tightness in L shoulder
Feelings: calm, silly
Images: felt like I was flying - when I was a kid I used to ride a bike down a steep driveway without holding on to the handles or pedals. I was fearless as I raced. It felt like that.
Thoughts: On the train on the way home today, I realized my L shoulder pain stemmed from my unconsciously raising my L shoulder during circles. I raised and lowered shoulders a few times and was conscious of it and breathed through tension, and the shoulder pain was greatly diminished. I will continue to work on this
Question: I have worked up to doing 1/2 of the tape at a time, 3x a day. I would like to slowly work up to doing entire tape in the evening (Step 3 of Getting Started). Do I reduce or eliminate what I do in the a.m. and/or mid-day while increasing the p.m. time? I see in Step 3 that it says "You can also practice any of the joint mobility motions throughout the day." but wasn't sure if continuing with 10 minutes or so of Warrior Wellness at 2 other times of the day (while working up to 30 minutes at night) would be too much.
Scott Sonnon
06-16-2004, 08:16 AM
Sue,
You can consolidate your time to once at day when you get to Step #3, and continue to do other sessions throughout the day.
Wednesday, 6/16/04 - 7:05 a.m.
Livingroom
Energy 9
Warrior Wellness Beginner tape - chest to end and foot curl/roll
~12 minutes, rest as on tape
RPE 1 / RT 9 / RPD 1
Sensations: not noticing usual body tension
feelings: relaxed, centered
Images: thinking about weather, work, financial stuff
Thoughts: I know the moves well enough that I may try doing it without the tape so I can concentrate on "me" more than words on tape.
Questions: none
Wednesday, 6/16/04 - 1:50pm
Empty office at work
Energy - 9
Warrior Wellness Beginner, neck to fingers
~12 minutes, rest only between shoulder and elbow circles, about 30 seconds
RPE: 2 / RT: 10 / RPD: 1
Sensations: felt more winded than usual. Tried to pay attention to breathing
Feelings: centered, calm
Images: kept focusing on my feet and my connection to the ground and feeling very solid/grounded. A little preoccupied with a loud buzzing sound from construction on the floor above me.
Thoughts: I just realized that I am not waking up with back pain anymore
Questions: none
Wednesday, 6/16/04 - p.m.
No Warrior Wellness - went to gym for weights instead. Noticing a big difference in form and strength
Thursday, 6/17/04 - 6:55 a.m.
Livingroom
Energy 8
Warrior Wellness beginner - chest to end and foot curl/roll
RPE 1 / RT 9 / RPD 1
Sensations: Body is very relaxed
Feelings: Tired, quiet
Images: the way my body moved at the gym last night
Thoughts: that even though I forgot to stretch at the gym, I am not sore. (Not that I'm going to repeat that though)
Questions: none
Thursday, 6/17/04 - 2:25pm
57th Street, Manhattan
Walk, 15 minutes, no rest
Energy 9
Sensations: L heel has occasional discomfort
Feelings: happy
Images: imagining myself outdoors in Seattle area and being very relaxed and happy
Thoughts: Thinking about weekend plans, doing Warrior Wellness tonight
Questions: none
Thursday, 6/17/04 - 10:55pm
Livingroom
Energy 9
Warrior Wellness Beginner, neck to fingers
~12 minutes, no rest
RPE 2 / RT 9 / RPD 1
Sensations: cramping in L arch
Feelings: upbeat, laughing
Images: none that I recall
Thoughts: need to start earlier in the evening
Questions: none
Observation: during the Egyptian neck slide I felt a "pop" in left frontal sinus (next to nose) which initially startled me, and then felt a rush of air -- felt lke I could breathe easier and deeper than ever. I have chronic sinusitus, allergies, congestions) - feels so clear!
Sue,
You can consolidate your time to once at day when you get to Step #3, and continue to do other sessions throughout the day.
I think I may be confused about the transition to Step 2 and 3. The way I read it, most people can get up to a 10 min. session after 2 weeks of Warrior Wellness. I was one of those people, and I am now doing 1/2 of the tape (which comes to 12 or 13 minutes) each time I do it, which is 3 times a day. So I'm essentially doing the 15/15 split (since I'm doing half of the 25 minute tape), but 3 times a day, not two. I don't want to do too much since I believe in the babystep concept, and it appears to me that I am doing Step 3 already and then some. I want to ultimately do the entire tape in the evenings, but I am unclear on what happens to my Warrior Wellness practice in the morning and mid-day while I make that transition. Do I eliminate one or both of the morning and mid-day practices? Do I just do less (say, 5 minutes for each) while slowly increasing what I do in the evening? I guess I was confused by your statement of "when you get to Step #3" since I thought I was starting to work on that now. Any advice would be appreciated on this transition. Thanks!
Scott Sonnon
06-18-2004, 09:13 AM
How long have you been following Warrior Wellness in your movement practice?
How long have you been following Warrior Wellness™ in your movement practice?
Two weeks now of Warrior Wellness (preceded by about 5 days of moving 5 minutes after each meal before I got the tapes).
Scott Sonnon
06-18-2004, 08:28 PM
Would you prefer to keep 3 sessions or consolidate to two or one? If you want to consolidate to 2, then omit the midday, and extend the duration of the AM and PM sessions. If you want to consolidate to one, then choose whichever time suits your energy and schedule best - and do the whole program.
Would you prefer to keep 3 sessions or consolidate to two or one? If you want to consolidate to 2, then omit the midday, and extend the duration of the AM and PM sessions. If you want to consolidate to one, then choose whichever time suits your energy and schedule best - and do the whole program.
I would prefer to ultimately do 1 session a day of the entire program. I was thinking of slowly working up to the whole thing in the evening (when I have the most energy as well as time) while eliminating the midday movements (going back to walks at lunch instead of Warrior Wellness) and slowly decreasing the morning session while I increase the evening session. Does that sound like a good plan? I didn't want to jump to doubling my program in the evening all at once.
Scott Sonnon
06-19-2004, 06:53 AM
You can do it, Sue! :D
Friday, 6/18/04 7:00am
Livingroom
Energy 9
Beginner Warrior Wellness - chest to fcbd, foot roll and foot curl
13 minutes, no rest
RPE 1 / RT 9 / RPD 1
Sensations: comfortable, nothing noticeable
Feelings: quiet, centered
Images: mind racing, thinking about things I need to do, my schedule, health issues
Thoughts: need to think about how to proceed with Step 3
Questions: none
Friday, 6/18/04 4:25pm
Empty office at work
Energy: 6
Beginner Warrior Wellness neck to fingers
~13 minutes, rest between shoulder and elbow circles, ~1 minute
RPE: 1 / RT: 9 / RPD: 1
Sensations: a lot of neck and L shoulder noise. During L finger circles I felt/"heard" almost a squeaking sound/creeping feeling in L forearm and elbow. Felt like something wanting my attention, almost possessed. But didn't hurt or feel bad.
Feelings: started out very stressed and depleted
Images: Feeling almost depressed, held down, like I was spinning my arms to get away from something, but don't know what. I did this session in the dark - just a little light coming through frosted window from the hallway. Felt like I could connnect more to inner self
Thoughts: I should meditate on this
Questions: none
Friday, 6/18/04 - p.m.
No movement - took a Benadryl and felt too drugged to do anything except go to sleep
-- I am changing to twice a day, slowly decreasing the a.m. session while I increase the p.m. session --
Saturday, 6/19/04 8:15am
Livingroom
Energy: 9
Warrior Wellness Beginner - neck to elbow circles.
~10 minutes, no rest
RPE: 1 / RT: 9 / RPD: 1
Sensations: now that I can do it without the tape, I am noticing where I am "stuck", like in certain shoulder circles
Feelings: tired, rushed
Images: Swimming lessons and events that I talked about in another log entry
Thoughts:very scattered
Questions: none
Saturday, 6/19/04 9:20pm
Front lawn
Energy 10
Sensations: more tension in feet than usual (didn't realize lawn is on a slight incline, so I'm using muscles differently), balance issues due to incline, tickling of feet on grass
Feelings: energized, grounded, peaceful
Images: Felt like a little kid playing, and imagining what the neighbors must be thinking of me and Phil doing this on the lawn in the dark :)
Thoughts: I feel such a connection to the earth and the Goddess, especially at this time so close to the Solstice
Questions: none
After the grass exercises previously, I've been wanting to do the Warrior Wellness session in the grass at least once. It was dark and the street was quiet, and we had just gotten back from dinner and a 1/2 mile walk from the restaurant. Phil offered to be my balance for lower body exercise (since I didn't have anything to hold onto out there). I love how moist and cool the grass feels on my feet. After running through my routine, I decided to try the exercise again with kneeling in the grass. I did that and stood up. Then I decided I wanted to sit in the grass. So I talked Phil into joning me, and the two of us sat in the grass (me barefoot, wearing shorts, so fully touching the grass) and then I had this overwhelming urge to lie down and look at stars, so I did! It was interesting how differently the stars seemed to look lying down versus sitting in the grass. So the two of us laid in the grass, laughing at ourselves, hugging and rolling around briefly like little kids. It was so much fun! A week from now we are going to be at the beach, and we've decided to try Warrior Wellness barefoot in the sand.
Scott Sonnon
06-19-2004, 08:11 PM
How wonderful, Sue!!! :D
Sunday, 6/20/04 - 9:15am
Bedroom
Energy 8
Warrior Wellness beginner, neck to elbows
~9 minutes, no rest
RPE 2 / RT 9 /RPD 1
Sensations: catching in L shoulder during L/R circles, a lot of neck creaking. More winded and body sore than usual
Feelings: tired, achy
images: thoughts so scattered that I can't even pinpoint them
Thoughts: I think my body is sore from Warrior Wellness on incline yesterday - using different muscles
Questions: none
Sunday, 6/20/04 -pm
No movement
Monday, 6/21/04 - 7:05 a.m.
Livingroom
~ 10 minutes, Beginner Warrior Wellness neck to elbows
RPE: 1 / RT: 9 / RPD: 1
Sensations: shoulder sticking a bit
Feelings: tired
Images: elbow circles bring up images of hitting someone (unknown) in self- defense
Thoughts: routine schedule stuff
Questions: none
Monday, 6/21/04 - 10:20pm
Bedroom
Warrior Wellness Beginner - wrists to end, foot roll and curl
~15 minutes
RPE: 2 / RT: 8 / RPD: 2
Sensations: very stiff, hard to do smooth circles
Feelings: tense, preoccupied
Images: scattered, nothing memorable
Thoughts: thinking about my day (a generally good one)
Question: my hip circles were more like squares this session. :) When this happens, do I give up and rest, or just keep trying? (I kept trying and laughing at myself, moving like a drunk weeble :D )
Scott Sonnon
06-22-2004, 08:05 AM
Don't give up. Keep performing them. They'll smooth out!
Well, I had a false re-start a few weeks ago. I've been feeling sorry for myself while recovering from a foot injury where I'm not supposed to be standing up too much, and never got around to restarting the Warrior Wellness tapes. It's been about 6 weeks since I've done any of it. Then I read on another list where Eva mentioned how she started out doing them seated and the lightbulb went off. Duh. I don't have to stand to do them. So I positioned myself on the corner of the bed and did the neck moves seated, then had one arm free on the side of the bed to do the shoulder circles. I did stand for 2 of them which made it easier. After the one side I switched to the other corner to free up the other arm. Did my 5 minutes and am very pleased about that. Thanks, Eva, for giving me the push to get off my butt (by staying on my butt ... LOL!). I really loved doing the WW and had gotten up to doing the entire tape at once, and I'd love to regain that again. And I know I will!
Connie Brown
08-05-2004, 10:36 AM
Very cool reminder Sue! That would be a good idea when feet hurt for any reason too. Like plantar fascitis flareups.
I just started Warrior Wellness again today after a hiatus of about 2 months. My energy was busy with my move across country and I had all the best of intentions, but you know how it is . . .
I did 5 minutes earlier today (which I logged on paper and will upload later) and had a question. This same thing happened back right before I took my break.
I have noticed a resistence in my upper arm when I do two arm circles - the right/left (first arm circles on the WW tape) and the front one (air guitar). It feels almost like a weakness in my muscles. It doesn't feel like it's in the joint, but more in the very top of my left arm on the front of my body, just below my shoulder joint, near the armpit. It feels like when I'm lifting bicep weights at the gym and I'm using that muscle and it gets tired. If I am doing the circle with my left arm and use my right hand to press into that area while moving it, it is much easier. And it seems most noticeable when I am at the top of the circle and then slightly behind my head. There is no pain, just a mild discomfort, but I just feel as if I have little control over the arm at that point. And I'm afraid that if I don't control the arm and just let it flop down, I'm going to hurt myself.
I have just moved, so I've been doing a lot of packing, unpacking, lifting activity that is more than my usual level of activity. So I don't know is this is a result of that.
Any thoughts?
Addendum: I tried doing the same 5 minute moves again just now. While listening to the tape, I really *heard* the part about reaching through the move. I tried to stretch the left arm out more while doing those circles. The right/left one was much easier! Still a bit sore, but definitely improved. I think I had been fighting muscle and trying to use muscle to move the arm, rather than joint mobility.
The front "air guitar" circle was still hard even with stretching, but I will see how that progresses as I go along.
Connie Brown
10-12-2004, 09:36 PM
Addendum: I tried doing the same 5 minute moves again just now. While listening to the tape, I really *heard* the part about reaching through the move. I tried to stretch the left arm out more while doing those circles. The right/left one was much easier! Still a bit sore, but definitely improved. I think I had been fighting muscle and trying to use muscle to move the arm, rather than joint mobility.
The front "air guitar" circle was still hard even with stretching, but I will see how that progresses as I go along.
so great to hear from you, Sue!
Looks like you got some great answers. I have had that very same top-of-muscle feeling and will watch for trying to use muscle to move the arm. I bet your unaccustomed lifting is part of it.
Also remember if the discomfort is 5 or less we can always "shave a little off it" but if it goes over 6 it's time to rest.
Looks like you got some great answers. I have had that very same top-of-muscle feeling and will watch for trying to use muscle to move the arm. I bet your unaccustomed lifting is part of it.
Also remember if the discomfort is 5 or less we can always "shave a little off it" but if it goes over 6 it's time to rest.
Fortunately no, the discomfort was definitely not bad, just noticeable and not "normal" from when I used to do the circles regularly a few months ago. It was easier today now that I"m trying to more mindful of the stretching.
I also spoke to my doctor about the foot circles. One of the reasons I took a break from Warrior Wellness™ before I moved was that I developed a huge flareup of tendonitis around my ankle (top of foot on the outside) which was aggravating my chronic plantar fasciitis. I had been doing the foot circles and ankle circles and at first it helped, but then it just got worse and worse and the discomfort level was too high to continue. I ended up in physical therapy for a while, and it's still recovering.
What we determined may be the issue is that I should try not doing the Warrior Wellness™ moves barefoot. My left arch is very high when not weight-bearing, and collapses when I stand. Which pivots my foot in. Which stresses the outer ankle. I wear orthotics, and it was her recommendation that I almost never go barefoot, especially since I'm still recovering from this injury. I always did the Warrior Wellness™ stuff barefoot, so I will take her recommendation and start leaving my shoes on. Right now I'm just focusing on upper body stuff (so I can get the single circles "down" again before doing the double ones) and will take it easy on the foot ones until the swelling and pain go away.
Tuesday, October 12, 2004
2:05 p.m.
livingroom
moderate energy - I hve a sinus infection, so not at my best
Warrior Wellness™ beginner tape - beginning through single arm circles/stretches
rest ~ 30 seconds between movements
exertion: 3
technique: 6
discomfort: 3
sensations: weakness/discomfort in L upper arm, below joint, near armpit, uncomfortable during right/left and front (air guitar) circles
feelings: glad to be moving again
images: none (hard to have images when you're watching a tape!
thoughts: cathedral ceiling in here will nicely accommodate Clubbells®
questions: [arm pain - already deal with this in a separate, earlier post and seem to have improvement now]
Tuesday, October 12, 2004
6:40pm
livingroom
moderate energy - slightly better than earllier
Warrior Wellness™ beginner tape - beginning through single arm circles/stretches
rest: followed tape
exertion: 4
technique: 7
discomfort: 2
sensations: less "catching" in L arm - stretched out during circles. Neck very creaky
feelings: warm, energized
images: none
thoughts: about technique
questions: none
Wednesday, October 13, 2004
no Warrior Wellness™ movement
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