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10 Ways To Dissolve Frustration

This feeling will pass

Do you often feel irritated, agitated and on the ‘edge’ of losing it?angry-woman

Anger plays a part in a bigger picture of loss. So what’s changed recently, what have you lost? A loved one, a job, relationship, house? The disappointment of your own expectations? Maybe you’ve gone so far into a ‘role’ that you’ve actually lost yourself. In which case you’ll need to find your way home again to remembering who you really are.

Begin by acknowledging what you might be grieving, then move onto the following 10 ways to address feelings of frustration and anger.

1.  Write, on a sheet of paper, “I’m angry because…” and write a list of 50 things that come to mind. The exercise in itself will be enlightening and then see if there is anything you can actually do to change the irritating factor. If you can’t, then you might just have to do a bit of growing up and work on accepting what you can’t change.

2. Write a letter (by hand) to the person you feel angry with (even if they are no longer alive) and tear it up into lots of pieces when you have finished.

3. Sing or whistle – it helps you to breathe out; at the end of the sound you have to take a deep breath in again.

4. Repeat, silently, “I am calm and relaxed I am at ease” (even if you’re not feeling it!)

5. Lie on the floor with knees bent and feet flat on the floor, pull your belly button back toward your spine and thump your  feet up and down on the floor and move them from side to side. Make fists and thump them on the floor too.

6. Look up EFT for anger on YouTube  there’s loads of videos that will help you learn how to use this amazing technique.

7. If you’re stuck in traffic, take a deep breath in, and as you breathe out make a loud HAAAAA sound.

8. Tell yourself “This feeling will pass”.

This feeling will pass

9. Find somewhere quiet and take time out to listen to Stress Free With Confidence.

10. Think about what might be causing your anger. Try this simple thought exercise to get to the bottom of your feelings: How to lose your baggage and lighten up.

If you know someone who could use these tips, please forward the email and have them sign up to receive free relaxation and meditation downloads… make sure you’ve claimed yours too.

 

 

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Chant To Grieve

‘the body will express what the mind is concerned with

Death is much a part of life and whether that’s the death of a loved one or the end of a relationship  the heart cannot discern, for the most part it is just intensely painful. The heart chakra (centre) often feels ripped apart, a gaping hole revealed that many fear will never heal.

How do you process this horrendous pain and will it ever stop?

There are stages in bereavement such as shock which can equate to numbness physically and denial psychologically, sometimes heard as “I can’t believe it”. Then there’s anger which if unexpressed can lead to depression, you might hear this as “why them, him/her/me, why now? Guilt is also part of the process, no matter how amazing you were, you’re likely to find a way to feel guilty about something you can hear that in the statement “If only I’d …”

There are others, but these are the main phases that we cycle through until eventually and hopefully we one day find some acceptance of our loss. That can take  weeks, months and for some, many years.

Personally from my perspective as a psychotherapist I believe it’s dangerous to bottle up emotion,  I subscribe to the school of thought that says ‘the body will express what the mind is concerned with’. If we don’t find a way to let go of our anger, guilt, and shock, the body will have to deal with it.

In some cultures there is a ritual known as the death wail, a wailing lament that takes place after the death of a family member or tribe, as part of the mourning.

IMG_0579I wasn’t familiar with the death wail, but when my dog died after 18 years of unconditional love, devotion and loyalty the pain was indescribable.  I sat for three days (not continuously) on the top of my stairs staring out of the window and chanted the Om sometimes written and sounded as AUM (this is a word found in yoga philosophy).

By day two I had a sense that this sound was carrying her on her journey, which brought me some comfort and on day three I stopped as suddenly as I’d started. I continued to mourn her passing and still miss her 20 years later but it did alleviate some of the intense pain I felt at that time.

When we’re in a state of bereavement we can feel fear and heartache, which  affects our ability to breathe fully and freely. Chanting is an out-breath, an exhalation. Whilst chanting the Om might not be everyone’s cup of tea, you might find chanting through the vowel sounds A E I O U until you find the sound that resonates well with you, helps you to release some pent up emotions.  Do it for as long as you feel is right for you … it just might help.

I wonder how you deal with loss? Please share because your comments below could be really helpful to someone else.

Thanks for reading.

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‘the body will express what the mind is concerned with

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Get Your Free 8 Minute Recharge

Mindfulness

Do you need to recharge?

Do you need to relax?

Do you need a moment to yourself?

If you’ve answered yes to any of the above sit back and open your free gift.

The blog’s short this week and I’m giving you a free gift.  Add it to the resources in your ‘adult’ part. Use it often and enjoy the benefits.

Many of you are telling me how stressed you are at the moment. Whether that’s down to your heavy work load, the demands of family and friends, illness, life-changing events or just that this cold spell of weather that won’t go away, use the program below to gently pull you back into the present.

Do not use it whilst driving!

Do you want more like this? Sign up to my newsletter to get three free downloads from my store!

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Mindfulness

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28 Ways To Be On Top!

28 ways to be on top

28 ways to be on top

How can you reach your destination if you haven’t got a map?

Do you know how to stay in adult mode?

Can you recognise the qualities and behaviours that belong to the adult part of you?

Are you becoming more adept at recognising your inner child’s behaviours and thoughts?

Can you identify when you’re in critical parent mode and use your map to snap out of it?

Add this list to your adult part and enjoy the process of growing up.

  1. Speak your truth
  2. Know yourself
  3. Nurture yourself
  4. Learn to be assertive
  5. Eat well.
  6. Have plenty of rest
  7. Exercise regularly
  8. Spend time with people who make you laugh
  9. Remember that variety is the spice of life
  10. Improve your confidence and self-esteem
  11. Become more congruent shed the ‘roles’ that make you feel a phoney
  12. If you lack it, develop integrity
  13. Be honest and truthful with yourself and others
  14. Spend time alone
  15. Do what you love to do
  16. Act as if you’re brave until you feel brave
  17. Explore and try something different a food, exercise, or hobby
  18. Say daily positive affirmations.
  19. Try journaling every day.
  20. Dump your grievances by writing therapy letters to those who have hurt you. (DON’T send them, tear them up after… it works!)
  21. Develop an attitude of gratitude write 3 things two or three times a week that you’re grateful for.
  22. Practice loving. Imagine you’re falling in love with yourself
  23. Be kind and forgiving to yourself
  24. Remind yourself it’s okay to say No
  25. Set goals for the experiences you want to have
  26. Upgrade your programs with hypnotherapy
  27. Be kind and gentle with your inner child
  28. Be firm and boundaried with your inner parent. (Don’t let it take over!)

Enjoy and let me have your feedback!

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Growing Up At Last!

This week’s blog is going to be a little brief due to me going out and kicking my heels up (that’s the adult in me!) My parent part would have me slog over this blog for a few hours longer, revisiting it over and over “until it’s right”!DeathtoStock_Creative Community7

The child/teenager in me would likely acquiesce and sit for another few hours at my desk ‘to get it right’!

The adult in me knows it’s okay to have compromise. The adult is okay with not being perfect

If you’ve been following the past few blogs where I’ve talked about the model of looking at the mind in 3 parts, the child, parent and adult parts this will all be making sense, if you’ve just landed on this blog though, you can be forgiven for wondering what I’m on about! Start reading from here

In a nutshell, we tend to run old beliefs and thoughts programmed during childhood. It’s rare that we challenge or change these thoughts and beliefs and sadly the older we get the more ingrained they become. Simply put, we believe what we’ve been told about ourselves in the past.

Identifying the adult in us and adding new thoughts, beliefs and behaviours is akin to upgrading the software! The adult part is the starting place to set goals and if you like, reinvent ourselves.

In case you missed the rationale behind why this updating is so powerful I’ll reiterate. The subconscious mind (the other 90%) believes whatever it is told. Please re-read that last line!

If like many people who start to work with this model of the mind, you feel unsure of who your adult part is,  or how you want to be, have a look at one of my favourite speakers Julian Treasure and familiarise yourself with his mnemonic HAIL

Honesty

Authenticity

Integrity

Love

I’m sure you’ll agree these are worthy  traits to add to  your adult part.  Enjoy and watch Julian’s TED talk here>

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Do You Know 8 Ways To Identify Your Parent Part?

be your best self

If you’re one of those rare people who was never shouted at or nagged by your parents, you are truly blessed! For the rest of us it pretty much goes with the territory of having parents and even being one.

This means there’s a part of your brain that holds all the recordings of things your parents and significant carers said or did to you. Only trouble is today you probably think these negatives are coming from you.

For most of us the ‘parent part’: –

  1. Criticises
  2. Judges
  3. Has expectations.
  4. Makes demands
  5. Shouts
  6. Nags
  7. Say’s “you should”
  8. Seems negative.

Whilst the above list is pretty universal, your individual parent part is specific and personal to you. Have you wondered why, without warning you can suddenly morph into some unrecognisable version of you? And find yourself shouting, nagging or demanding?

Have you ever wonderedwhere you’re coming from’?

If you’re lucky you may have a glimmer of reason from the adult part of you who thinks eh? What happened there, why did I suddenly flip! If you stay in the parent part you’ll just justify your behaviour. But if you dislike feeling like that and would prefer to be calm, rational and ‘adult’ the following exercise will help you to recognise the behaviours of this part sufficiently to avoid them in the future.

be your best self

In your journal write the heading The Parent Part: –

Now scribble down as many messages as you can remember receiving from your parents when you were growing up. We’re only looking for the negatives here because obviously what isn’t broke doesn’t need fixing!

These messages make up your early programming, so if for example your mother tended to be meek and passive but your father had an explosive temper and shouted a lot, your list will look something like this.
IMG_2853
Mixed up isn’t it! You can see that it isn’t always easy to understand what makes you tick. However by making an exhaustive list of your parent part messages you start to understand your programming and as a result stand more chance of being able to choose a different way of responding in the future.

So many people feel beaten up psychologically and lack self love and self-confidence. I believe one of the reasons for this, is due to old programming. Naturally unless you’re introduced to this way of working you would have no way of separating out some of the negative messages in the back of your mind. Once you’re able to allocate this thought process and that behaviour to the parent or child part, you’re free to build on the ‘adult’ aspect of you and be the person you feel you’re really meant to be.

If your ‘parent part’ shouts a lot and is also passive and meek as in the example above, what would the opposite of these behaviours be? Reasonable, rational, assertive? So your adult part might start to look like this.IMG_2851 (1)

Remember in an earlier blog I said the Adult is the only place where we can set goals? You may not be being assertive, relaxed, confident and calm just yet but it’s a goal and if you don’t have a goal you can’t get there!

Until next time enjoy working out where you’re coming from!

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9 Steps I Use To Grow Up And Get Real

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You know, those times when you catch yourself scowling, feeling grumpy and critical, or feeling small and insignificant? That’ll be the parent part or the child part taking over. If we have no where else to go we can stay feeling like that all day!

In the last couple of weeks I’ve talked about ways to stay adult and move more quickly out of those states that leave us feeling miserable and disempowered namely, the child and parent parts.alive-1250975_1920

I’ve come up with some quick ways that help to  snap yourself out of those moods and regain your sense of control, they work for me I hope they help you.

The Adult will:

    1.  Remind yourself of your age.

This is really grounding, especially if you’re feeling lost and little (child)

  1. Tell yourself what you do for a living.

This can have the effect of shaking you out of your parent or child part and into the adult.

  1. Write down a list of your achievements & read them regularly. Preferably out loud!

This is a lovely grounding action, which validates the adult that you are. It gives recognition and acknowledgement of your talents and skills, a valuable endorsement often missing from your parent and child parts. If your parents didn’t ever praise your efforts, your inner child will have no way of feeling good about your successes. It’s the Adult who celebrates your accomplishments.

  1. Remember your adult doesn’t say “I should” but  instead says “I could“.

Should is a commanding, demanding word that definitely belongs to the parent part of you. You could is more flexible than you should!

  1. Makes choices and sets goals.

If the parent and child parts are set in stone, the only part that can set goals successfully is the adult.

  1. Has positive healthy internal dialogue.

The parent part dialogue is likely to be critical, judgemental, demanding etc whilst the child part could be sulky, rebellious, hurt and whingey.

  1. Uses encouraging tones, is kind and offers reason and choice.      

The adult recognises that it’s unrealistic to  be perfect and offers encouragement, negotiation and reason instead to achieve outcomes.

  1. Changes your state by breathing deeply.

If you struggle to breathe from your belly as in diaphragmatic abdominal breathing, you might spend a lot of time feeling anxious and tense. If you haven’t been able to master this simple but powerful breath, download the  Breathe Easy program.  Once mastered, you will definitely feel calmer and more in control.

  1. When you’re in adult mode you can identify the child & parent parts as different aspects of you not who you are.

Write 10 things you think, say or do when you feel as if you’ve morphed into your child or parent part. Discern the difference between the three parts. Get to know yourself!

Want to share what your inner child or parent part does to sabotage you? Please leave your comments, I’d love to know.

 

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And Now For Some Adult Easter Magic!

How did you get on with the exercise from last week’s post? Have you been dreaming your future and thinking about the life you would like to be living 5 years from now?

Last week I explained that the easiest and best part of the mind to program is the ‘adult’ part. I’ve described in the past that the subconscious mind believes whatever it’s told. One of its main jobs is to store information regardless of whether it’s true or false.

According to scientist Greg Braden the subconscious mind processes 44 billion bits of information per second! Isn’t that mind blowing! Because the subconscious mind has access to so much information it has it’s own language (to crunch down the data) which is symbols and images.

The reason I tell you this, is so that when you do the next exercise you’ll know that it really will work because you’ll be talking the language that your subconscious understands and it will get to work creating and manifesting your desires immediately.

The parent part in you will probably dismiss this as nonsense and unrealistic. The child part is likely to enjoy the play involved and the adult part will feel excited at the prospect of creating your own future.

So enough background, here’s what I want you to do this week to continue on from the dreaming stage of the last exercise.

Create an Image Boardfile00044108210

Get loads of magazines and begin to tear out pictures that represent your adult aspirations. Glue them onto a bit of cardboard and put it up somewhere where you will see it everyday. The inside of your wardrobe door is good if you end up with lots of different boards.

I know there’s Pinterest online, which is OK, but the physical act of engaging with this exercise is massively important. When you start leafing through magazines, cutting out, pasting and creating something that is so specific to your goal, you will notice a change in your physiology. You’re likely to be aware of a light-hearted, excited feeling in your chest. That’s because your ‘Adult’ and your subconscious know that it really is possible to create this future.

So if you chose health and fitness as your goal last week, your Image Board will have pictures of luscious healthy foods, exercise and pictures of healthy glowing skin for example.

If you chose finances last week (read the blog) cut out lots of images of symbols of wealth, e.g. money, or pictures of what you feel it may bring you. Get the idea?

Before I go I want to tell you about a workshop I run called Dare To Dream And Create The Life You Want To Lead.  It’s open now for registration but spaces are limited to only 8 per workshop.

Some years ago I noticed one of the participants in this workshop spending loads of time leafing through magazines but not tearing anything out (all the others were excitedly creating their boards) after a bit of gentle probing I discovered that a very stern, critical ‘parent part’ was nagging negatively at her telling her she didn’t deserve any of the nice things she was looking at! This related to the negative messages she’d received from her father growing up. Once we she identified this part as a bit of old programming she was able to morph out of that ‘state’ and move into a more rational, nurturing adult part, who incidentally, knew exactly what she wanted in her future. Her parent part had paralysed her child part, who didn’t dare to tear out pictures and hope for a brighter future.

I always think it’s fascinating how this parent adult child stuff constantly plays out in our minds. Leave your comments below.

I hope you enjoy the Easter holiday and have some fun creating your Image Boards andIMG_2831 thank you for reading and purchasing downloads from the shop.

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Is It Time To Wake Up And Smell The Coffee?

adult

Build It And They Will Come!

From time to time I talk about Transactional Analysis, the psychotherapy model that suggests that we have three ‘parts’ running in the back of the mind, that of the parent, adult and child.

For the purpose of this blog and to keep it brief, let’s assume that the programming of the Parent Part and the Child Part is from our past conditioning and as a result, set in stone. This would mean that the only part available for us to grow and develop is the Adult Part.

Because the subconscious mind believes whatever we tell it, we can program the Adult Part of the mind with positive thoughts and ideas.

If we think of the adult part as a clean slate for example, with no past programming, we can set realistic and achievable goals out into the future in order to have, be, or achieve the things we want in life.

If you don’t have a goal, how can you get there?

If we sent 22 footballers out into a field without the goal posts, there would be no game!

When coaching clients, I help them to explore how they would like to see themselves in the future.IMG_6806

Play around with this idea now. How would you like to see yourself in five years time? What will you be doing? How will you be living? What work are you doing? What sort of holidays are you having? What sort of relationships are you enjoying?

If we fail to plan, we plan to fail.

The kind of life you would like to lead and the future you would like to have is unlikely to happen on its own, it wont just magically appear. Let me ask you a question. Do you really think that someone else will come along and read your mind, somehow know what you want and need and then provide it? Nope. No one can know what you want and need more than you!

adult

As an adult, you’re in charge of your life and it’s up to you to make it happen.

Try this exercise; pick one area from the following list:

My working life/career/business.

My finances.

My health and fitness.

My relationships.

My personal goals, this can include travel, courses, and education.

My community/what do I give of myself to others e.g. time money support expertise.

Now ask yourself these questions: If I don’t have to worry about anyone else or what they think, if I don’t have to worry about money or paying bills, what would I be doing? (in the area that you picked from the list).

Quickly write down the things that come to mind.

Build on this idea a bit more by asking more questions like what would it look like, it sound like, how would it feel, what images come to mind?

Does it make you feel light hearted and excited when you imagine that future you?

First of all get to work by dreaming it. I’m going to pick this up again in my blog next week, so be sure to read it to know what to do next.

Enjoy!

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SHUT THE F*@/ UP!

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Years ago I did some additional NLP training with Dr Richard Bandler one of the two originators of Neuron-Linguistic-Programming or as I like to think of it Positive Psychology.

Among other things NLP looks at ‘Modelling on Excellence’ so when we find something that we want to do well, or to have, the aim is to “model on’ or copy the behaviour or steps that allowed others to achieve that outcome, with the expectation that we will achieve similar results.

So what’s this got to do with my headline?

Finding out what naturally happy people do to feel happy helps others to model on that behaviour

smiling-kids-facesPeople who are happier in life tend to be self-nurturing, kind and loving to themselves. They have learned to live with and accept their limitations, which doesn’t mean they don’t strive for things or have goals, more that they have reached a place of self-acceptance.

Happier people have also learned how to quieten the negative chatter in their minds.

How often are you aware of that nagging voice in the background of your awareness? That demanding, negative part that criticises what you’re doing or how you’re doing it?

People give this part many names from the devil, the ego, to the parent part. However you choose to label your ‘gremlin’ is your business. But do you know how to stop it from droning on and eroding your efforts to feel okay about yourself?file000727125552

There are loads of clever therapeutic interventions for quietening this unhelpful inner voice, but for a quick fix, try Bandler’s advice who told us in training “Tell it to Shut the F**! Up! I did! It did! It does work!

Don’t take my word for it, try it yourself.

I’ll be honest and say I prefer the words ‘That’s enough! Be Quiet Now” Which I find works just as well. Choose your own wording, but next time you’re having a bad day and your parent part or inner critic is giving you a rough ride, you might want to try this until you close it down.

As you become aware of the negative chatter, mentally and silently shout Shut The F**! Up several times. Follow this up with several days of ‘reprogramming’ by listening to something like Super Charge Your Confidence, my hypnosis program that helps build self-esteem and notice just how quickly your adult part bounces back into control.

Enjoy and let me know how you get on.

 

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Why Change Channels?

IMG_2793

As we approach International Women’s Day I bathe in the reflected glory of 22 powerful women that I’ve just spent a weekend yoga retreat with. These women whose ages span several decades are creators, mothers, movers and shakers of our world. Just being in the presence of these women who uncomplainingly and capably reinvent themselves over and over to fit with the different demands and phases of their lives is both energising and inspiring.IMG_2793

I was impressed with how quickly these women were able to power down and effectively ‘change channels’ to release and relax into yoga. This was facilitated by the fresh sea air of the Sussex Coast, plenty of rest, delicious vegetarian cuisine and a mixed bag of yoga tuition from Sarah www.practiceyoga.co.uk and myself – see here for my www.breezeyoga.co.uk class.

Though no-one’s a bigger fan of versatility than me – in 2013 I launched a jazz album and released a co-authored book – I believe it is equally important to be able to switch off and completely relax. In fact I think it’s essential to good health and wellbeing to experience regular periods of relaxation though I gather that just doesn’t come easily to most.

Do you recognise when you need to change channels and properly chill out?

Back in my late twenties when one of my lungs collapsed three times as a result of stress! I was told if it happened again the consequences would be dire. Since I’m a type-A personality I trained in hypnotherapy so that I would be able to put myself into a deep state of relaxation whenever I felt the stress mounting. Nowadays with yoga as part of my life I’m generally calmer, though I do listen to Stress Free with Confidence on a regular basis if I’ve got a lot going on, since I designed it specifically to deal with daily stressors. So I’m wondering…

What do you do to relax?

that doesn’t involve copious amounts of alcohol or slumping in front of a screen for hours on end?

We’re always interested to know. Have a great weekend and RELAX

 

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It Could Be Life Or Death. Do Your Children Know?

112 a lifesaving number

Because I teach yoga I was required to complete my first aid training again recently. One of the things that I learned this time was quite startling. Apparently within the next 10 years most landline telephones will be non-existent and with it, the demise of the 999 emergency number.

I’ve since  conducted a small survey to see how many people were familiar with the number to call from a mobile phone in case of emergency and interestingly most people I asked, didn’t know.

Do you know? More  importantly do your children know?

The number is 112. I have designed a short video clip to help you teach your children to remember this important number.
Please take a moment to watch and to share it with as many people with children as possible, it could save lives.

It also struck me that 3rd age generation people also need to learn the mobile emergency number, so please tell your elders too. I know it may feel  a bit daft to clap your hands in this way, but a great way of ingraining this number is to watch it, hear it and feel it.

112 is the emergency number across Europe.

Watch the short clip and if you have any further wisdom to add to this please use the comments section below to do so.

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Can You Do Ten Things At Once? Multi-Task My Arse!

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Women have had the dubious title of multi-tasking dumped on them for years but at what cost?

Years ago, before I trained my mind to be more linear I used to ‘multitask’. I would happily start about 10 jobs and then surface sometime later to find myself in a state of organised chaos. Usually I would pull it all together and be reasonably satisfied with the outcome but it was always with an uncomfortable sense of having somehow failed.

After many years of digesting authors like Brian Tracy and Stephen Covey of The Seven Habits Of Highly Successful People fame (there weren’t that many female role models of that type in those days). I felt very pleased with myself as I focussed exclusively on the job in hand. Taking Brian Tracy’s advice, I would clear my desk of everything except the job I was working on and focus on it exclusively until it was completed.

I took a certain amount of pleasure smugly ticking off one task after another and felt very pleased with the new-found order and regulation in my life. I also enjoyed the feeling that I was somehow being more grown-up, as I applied myself diligently to my work and projects. I was finally focussed!

Nowadays the battle isn’t so much with my old patterns, more with the demands of modern technology. There I am working on a project when the ping of a message on my phone or an alert of a new email threatens to distract my attention.

Apparently every time we follow up on these distractions we weaken our own neurology. According to Dr. Earl Miller, Professor of Neuroscience at the Massachusetts Institute of Technology we simply cannot multi-task well. He says we are single-minded and have limited capacity for simultaneous thought.

I also wonder, are we collectively becoming hard wired to check emails, texts, Facebook and twitter? And as such are we losing the capacity to concentrate? I’d say so. I wonder what the tipping point is

Focus, to get back the locus of control.

What can we do to stop ourselves being pulled into the magnetic, collective force that has us checking our phones constantly? We could practise yoga and meditation to help develop concentration but I’m thinking about a much simpler approach to strengthening our neural pathways. Exercise choice! We have the right and the know-how to turn off push notifications, alerts, ringers and vibrations. We can even put our phones and laptops out of sight and earshot!

The powerful image of the mobile phone is imprinted into the psyche;IMG_2459

and for many holds important information such as diary, address book, notes, photos and banking. But don’t let it dominate! Assert your power and control, choose when you will check mails and texts,  strengthen your neural pathways by training yourself to stick to these windows of time.

Mastered that? Great now turn off the rubbish messages in your mind that tell you, you need to check Snap Chat, Instagram or Twitter for the tenth time in an hour! Or is that another blog!

 

 

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Is Your Sedentary Lifestyle Killing You?

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I’m keeping it brief and focussing on the body again this week, specifically the hips. Hopefully you’ll have your own hips for your entire lifetime so healthy hip tips are coming up!

I teach hatha yoga a couple of times a week at Breeze and Virgin Active. So you’d think I’d know better than to sit for long periods of time. But sometimes when I’m feeling less than inspired, writing a blog can take me a bit of time and boy do I pay for it! When I stand up my hips can feel really stiff.

There’s no question about it,  sitting for too long is bad for our health.

When we sit for long periods of time our hip flexor muscles are not working against resistance, they’re in a relaxed position. As gravity does its job and our upper body becomes heavier this weight then bears down heavily into the pelvic floor. Because our legs aren’t moving, our circulation and sometimes even nerve responses can be adversely affected because our legs are so inactive.

To keep the pelvic region healthy, move it!

If you work from home and are spending long periods of time at your desk, try sitting on a big exercise ball for some of the time, that way you’re engaging your core and moving around  in order to stay balanced.

The Stresshacker’s Healthy Happy Hip Tips

  1. Get up and move around a minimum of once an hour if not more frequently (set the alarm on your phone if need be).
  2. Go for a short walk, perhaps up and down the stairs a few of times.
  3. Stand with feet hip width apart and come up onto tip toeimages-1s then down again in a balance, do this about ten times and focus on good breathing.

It’s also important to keep our hips mobile and since they are a ball and socket joint, they like to be gently rotated. If we only stand up and sit down, we tend to use them more like a hinge joint and this can make them stiff and tight. (unless you’re a kick boxer or salsa dancer!)

  1. Stand feet hip width apart and circle your hips in both directions. Next gently move your hips in a figure of 8 about ten times then back in the opposite direction.

At home in the morning and before bed:images

Lay on the floor put a small cushion underneath your head, bend your knees to your chest and with one hand on each knee take the knees wide apart. Gently circle them in one direction 10 times then the other. Aim to keep your lower back (sacrum) relaxed to the floor.

Enjoy!