Martha Peterson – Pain Relief Through Movement Combo

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Exploring the Essential Features of “Martha Peterson – Pain Relief Through Movement Combo”

I. Pain Free Neck and Shoulders

Why take these video lessons?

• Relieve neck and shoulder pain
  Understand what’s causing your neck and shoulder pain and how to release muscle tension to feel more comfortable in your body
• Regain your energy
  Releasing muscle tension gives you back your energy. Sleep better, wake rested and continue doing the things you love
• Feel good for the long-term
  Learn simply yet powerful movements that you can do whenever and wherever you like. Take responsibility for feeling good

Relieve neck and shoulder pain

Learn gentle, easy Somatic Exercises to improve posture and overall movement, and relieve muscle pain caused by hours of sitting, computer work, surgeries, injuries and one-sided repetitive movements. This video download is especially helpful for those with neck and shoulder pain, TMJ, shallow breathing and stooped posture.

What’s included

1 Introduction

• Welcome to Pain Free Neck and Shoulders

2 Movements

• 01 Soma Scan
• 02 Seated Arch and Curl
• 03 Arch and Flatten
• 04 Flower
• 05 Arch Flatten Cactus Arms
• 06 Back Lift
• 07 Cross Lateral Arch and Curl
• 09 Pulling Rope
• 08 Steeple Twist
• 10 Seated Twist
• 11 Seated Shoulder Variations
• 12 Seated Neck Variations

3 Close

• Closing Reminders
• Before you go….

Sample Routines

Here are some suggested sample routines depending on the amount of time you have for your practice

• 30-minute routine: Arch & Flatten, The Flower, Backlift, Cross Lateral Arch & Curl, Steeple Twist, Seated Twist, Seated Shoulder Circles, Seated Neck Variations
• 15-minute routine: Seated Arch & Curl, The Flower, Backlift, Steeple Twist, Pulling Rope (or Seated Twist)
• 10-minute routine #1: Arch & Flatten (or The Flower), Seated Twist
• 10-minute routine #2: Seated Arch & Curl, Arch & Flatten with Cactus Arms, Pulling Rope
• 5-minute routine #1: The Flower, Steeple Twist
• 5-minute routine #2: Seated Shoulder Circles, Seated Neck Variations

II. Pain Free Athletes

Why take these video lessons?

• Prevent Recurring Injuries
  Gain awareness about how you’re moving and learn strategies to keep muscle tension low so you can do what you love without injury
• Regain Balance
  Improve your overall balance and sense of symmetry – especially useful if you play a one-side sport such as tennis or golf
• Improve Performance
  Continue doing what you love and continue to improve – it’s all possible with somatic movements that keep you feeling better for longer

Prevent Injuries Today

In these video lessons, you will learn gentle, easy Somatic Movements to overcome training injuries, regain balance and symmetry, prevent recurring injuries, and ultimately improve performance.

What’s included

1 Pain Free Athletes

• 00 Introduction
• 01 Soma Scan
• 02 Arch and Flatten
• 03 Back Lift
• 04 Gluteal Release
• 05 Cross Lateral Arch and Curl
• 06 Invert Evert
• 07 Washrag
• 08 Quadriceps Pandiculations
• 09 Walking Movements
• 10 Standing Calf Release
• 11 Reach to the Top Shelf
• 12 Closing Reminders

Sample Routines

Here are some suggested sample routines depending on how much time you have for your practice

• 30-minute routine: Arch & Flatten, Backlift, Cross Lateral Arch & Curl, Invert/Evert, Hamstring Pandiculation, Walking Exercise, Standing Reach to the Top Shelf
• 15 minute routine: Arch and Flatten, Psoas Release, Back Lift, Cross Lateral Arch and Curl, Washrag
• 10-minute routine #1: Arch and Flatten, Psoas Release, Invert/Evert
• 10-minute routine #2: Cross Lateral Arch and Curl, Invert/Evert, Standing Reach, Calf Releases
• 10-minute routine #3: Arch and Flatten, Back Lift, Psoas Release, Walking Movements
• 5-minute routine: Psoas Release, Invert/Evert

III. Pain Free Leg & Hip Joints

Why take these video lessons?

• Relieve hip joint pain
  Learn simple yet effective movements that will release tension and relieve chronic pain in the hips and legs
• Gain vital tools
  Improve mobility, coordination and muscle control in the hips and legs and learn how to take care of yourself
• Live better for longer
  With more freedom and ease in the hips and legs, improve your walking, running, dancing and other activities

Relieve hip and knee pain today

Learn gentle, easy Somatic Exercises to relieve muscle pain, improve mobility, coordination and muscle control in both legs and hip joints so you can walk, run, and move without pain. This video download is great for those with sciatica, hip pain, plantar fasciitis, piriformis syndrome, leg length discrepancy or knee pain.

What’s included

1 Pain Free Hips and Legs

• Introduction
• 01 – Soma Scan
• 02 – Arch and Flatten
• 03 – Side Bend
• 04 – Arch and Curl
• 05 Shoulder and Hip Circles
• 06 – Hip Lift and Reach
• 07 – Prone Knee Dropping Over
• 08 Invert Evert
• 09 Walking Exercises
• 10 Relaxing Hamstrings Seated
• 11 Hamstring Pandiculations Lying Down
• 12 – Propeller
• 13 Steeple Twist
• 14 – Standing Side Bend
• 15 Closing Reminders

Sample Routines

Here are some suggested sample routines depending on the amount of time you have for your practice

• 30-minute routine: Arch & Flatten, Arch & Curl, Side Bend, Hip Lift & Reach, Walking Exercise, Propeller, Standing Side Bend
• 15-minute routine #1: Arch & Flatten, Side Bend, Invert/Evert, Walking Exercise
• 15-minute routine #2: Arch & Flatten, Arch & Curl, Side Bend, Hip Lift & Reach
• 15-minute routine #3: Arch & Flatten, Arch & Curl, Side Bend, Steeple Twist
• 5-minute routine: Arch & Flatten, Walking Exercise, Standing Side Bend

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