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Colin O’Banion PT
Приєднався 13 кві 2020
Videos for pain resolution, performance optimization, and general holistic health strategies.
5-5 Breathing (or longer exhale) in Sitting
This is simple but so effective for down regulating your nervous system, improving your potential for managing pain and stress, prepping for sleep, improving mental focus, and so much more.
Sit tall but active relax the entire body. Close your mouth, and just breath in and out of the nose. Shoot for a 5-5 pattern; 5 sec in, and 5 out. It might take a minute or two to slow down and naturally find this pattern. If it’s difficult then start with a 3-3 pattern.
To increase the potential for calming your nervous system, try stretching the exhale to 7, or even 10, seconds.
A daily practice of 5-10 minutes, or of course longer or multiple times per day, is highly recommended.
Sit tall but active relax the entire body. Close your mouth, and just breath in and out of the nose. Shoot for a 5-5 pattern; 5 sec in, and 5 out. It might take a minute or two to slow down and naturally find this pattern. If it’s difficult then start with a 3-3 pattern.
To increase the potential for calming your nervous system, try stretching the exhale to 7, or even 10, seconds.
A daily practice of 5-10 minutes, or of course longer or multiple times per day, is highly recommended.
Переглядів: 335
Відео
Nasal Breathing Lying on Belly (Crocodile Breathing)
Переглядів 45Місяць тому
Nasal breathing: one of the healthiest exercises, good for everyone. Lying on belly and encouraging extension in the spine: one of the best positions for the vast majority of spines. Let’s combine the two. It’s simple. Get in a comfortable position on your belly, either with your forehead resting on a hand pillow, your chin resting on the hand pillow, or propped up on your elbows. Find the one ...
Ankle Mobilization Using Elevated Surface and/or 1/2 Kneeling Position
Переглядів 1,1 тис.Місяць тому
You can use a chair, a box, a bench, or any other fixed surface that is around knee to hip height. Hands can be on knee to help guide the motion and put a little downward pressure but you don’t have to use your hands. Heel always stays down. Bring knee over toes or in that direction as far as you can w/out forcing but making sure you take up all motion. Modify this if have sharp pain. Rock in a...
Double Leg Calf Raises - Bent Knee (body weight, fast)
Переглядів 122Місяць тому
Try to do barefoot. Stand facing a wall and let hands be on the wall to help with balance. Go up onto balls of feet as high as you can then lower. Try to keep a pace of attempting to do one rep per second. Try to push the weight into your 1st and 2nd toes as much as you can as you go up. Keep knees at least slightly bent (unlocked) the entire time. Do as many as you can until moderate fatigue; ...
Double Leg Calf Raises - Straight Knee (body weight, fast)
Переглядів 48Місяць тому
Try to do barefoot. Stand facing a wall and let hands be on the wall to help with balance. Go up onto balls of feet as high as you can then lower. Try to keep a pace of attempting to do one rep per second. Try to push the weight into your 1st and 2nd toes as much as you can as you go up. Keep knees straight the entire time. Do as many as you can until moderate fatigue; the number you can do mig...
Double Leg Calf Raises - Straight Knee (body weight, slow)
Переглядів 85Місяць тому
Try to do barefoot. Stand facing a wall and let hands be on the wall to help with balance. Go up onto balls of feet as high as you can, hold for 2 seconds, then lower. Think about going up in 2 sec, hold for 2, and down for 2. Try to push the weight into your 1st and 2nd toes as much as you can as you to up. Keep knees straight the entire time. Do as many as you can until moderate fatigue; the ...
Double Leg Calf Raises - Bent Knee (body weight, slow)
Переглядів 22Місяць тому
Try to do barefoot. Stand facing a wall and let hands be on the wall to help with balance. Go up onto balls of feet as high as you can, hold for 2 seconds, then lower. Think about going up in 2 sec, hold for 2, and down for 2. Try to push the weight into your 1st and 2nd toes as much as you can as you go up. Keep at least a slight bend in your knees the entire time. Do as many as you can until ...
Catcher’s Squat w/ Alternating Knee over Toes
Переглядів 86Місяць тому
Lower yourself into a Catcher’s Squat, staying on the balls of your feet and keeping your torso upright. It’s ok to hold on to something to practice this if you can’t do it w/out upper body help. For some, just getting into this position and holding it for 10 or more seconds can be challenging. You might need to start here and progress gradually with regular practice. If you are stable and bala...
Deep Neck Flexor Strengthening w/ & w/out Extension in Rest Phase
Переглядів 2292 місяці тому
Deep Neck Flexor Strengthening w/ & w/out Extension in Rest Phase
Push Off (reintegrating the toes and feet)
Переглядів 1682 місяці тому
Push Off (reintegrating the toes and feet)
Posterior Tibialis Strengthening Using Toe Pro
Переглядів 722 місяці тому
Posterior Tibialis Strengthening Using Toe Pro
Double Leg Heel Raises on Toe Pro - knees straight and knees bent
Переглядів 1762 місяці тому
Double Leg Heel Raises on Toe Pro - knees straight and knees bent
Isometric Hold on Toe Pro - Heels 1 inch off Floor
Переглядів 822 місяці тому
Isometric Hold on Toe Pro - Heels 1 inch off Floor
Shoulder Internal/External Rotation in Standing w/ & w/out Dumbbells
Переглядів 22 місяці тому
Shoulder Internal/External Rotation in Standing w/ & w/out Dumbbells
Posterior Neck/Shoulder/Spine Strengthening in Hip Hinge (T,Y,I) w dumbbells
Переглядів 42 місяці тому
Posterior Neck/Shoulder/Spine Strengthening in Hip Hinge (T,Y,I) w dumbbells
Sitting and Standing Neutral Spine-Chin Tuck w/ Elevated Arms
Переглядів 272 місяці тому
Sitting and Standing Neutral Spine-Chin Tuck w/ Elevated Arms
Sitting Full Spine Extension w/ Focus to Upper Back/Neck (hands behind head)
Переглядів 1552 місяці тому
Sitting Full Spine Extension w/ Focus to Upper Back/Neck (hands behind head)
Full Spine Extension Using Sphinx and/or Cobra Pose
Переглядів 1332 місяці тому
Full Spine Extension Using Sphinx and/or Cobra Pose
Guidance for Posturing and Movement Patterning of Shoulder-Dominant Exercise
Переглядів 43 місяці тому
Guidance for Posturing and Movement Patterning of Shoulder-Dominant Exercise
Shoulder Punch w/ Protraction & Internal Rotation (using band)
Переглядів 283 місяці тому
Shoulder Punch w/ Protraction & Internal Rotation (using band)
This man is a disease spreader who wants to give you Covid-19 because he won’t get vaccinated.
Wow. That felt amazing. Thank you very much.
❤
thought something was wrong with my volume.
Thank you so much 😊
Thank you!!!
Thank you. Hope you enjoy.
This is my favorite shaking Qigong practice,..I feel so alive after this,....pure health.
Thank you for your lovely comment. Yes, the simple act of shaking and vibrating can be very powerful. Enjoy.
Thank you. 🙏
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