Client Care Information

Leaf Picture

Tom Bowen would suggest these gentle movements to support the sessions that his clients received.

Shoulder "Windmill"

Begin with the arm that has less tension or pain. (We will often determine this during your session.) Rotate arm in forward circular motion. Explore your range of motion and rotate only as wide as is comfortable. Rotate your arm forward a number times. Reverse the direction.
Repeat with opposite arm.
Place the palm of your hand (arm with less tension or pain) on the wall. "Velcro" your hand to the wall. Walk your body in towards your elbow to the point of feeling gentle tension at the shoulder or down the arm. Walk your body away from your elbow, as if your back would be toward the wall. Only go as far as feeling any sense of stretch or tension in your arm, chest, etc. Do not go to a point of pain.

Repeat several times.

Repeat this sequence with the opposite arm, the same number of repetitions.

Hamstring Stretch

Support your body by lightly touching the wall with your hand or holding on to a chair or piece of furniture.
The movement will begin with the leg that has less tension or pain. Standing with your weight on the opposite leg, position the foot of the leg with the less tension so your toe is resting behind the heel of the foot on which you are standing.
Gently, with your toe pointing toward the ceiling, swing your straightened leg forward to the point of comfort. Return your foot to the floor. And then gently bend your knee, lifting it toward your chest. Lift only as far as is comfortable. Stretch your leg behind you, returning your toe to the resting position behind the heel of the opposite foot.

Repeat this series of movements. Do not go to a point of pain. Be mindful of good posture.

Repeat the same amount of movements you chose for the first leg and the entire series, with the opposite leg.

Pelvic Balance

It is best to perform this routine first thing in the morning before beginning your daily activities.

This sequence is done by lying flat, with your legs extended, on your bed or the floor, whichever is more comfortable.

Begin with the side of the hip or leg that has less tension or pain. (Generally determined during your session.)
Gently bend your knee and drag your heel toward your buttocks until the knee is fully bent. Slightly lift the knee and straighten your leg so the knee is fully extended. Slowly lower the straightened leg to the bed or floor.

Repeat this movement a number of times.

Repeat the entire sequence with the opposite leg. Try to perform the same number of movements on each side.

If you experience any discomfort in your low back when performing this routine, you may bend the opposite knee to remove any strain on the low back.

Please remember, do not stretch to a point of pain or strain.

Psoas strengthening

There are two variations to this task. You may do either one, they are both effective.

Sit at the corner of your bed with your heels just over the lip of the top mattress. Bend you knees toward the ceiling. Support your body by placing your arms behind you. Lean back slightly (approximately 45 degrees). Protect your back by holding in your low stomach muscles.
Lift your knees and squeeze them together gently. You might imagine that you have a soft beach ball or pillow between your knees that you are squeezing gently. Take 2 breathes. Relax.

...OR...

Sit on the edge of your bed with your hands behind you or sit on a bench with your hands holding onto the bench behind you. Rest your toes gently on the floor. Leaning back gently (approximately 45 degrees), protect your back, and lift you knees just slightly. Imagine squeezing a small beach ball or pillow between your knees. Take 2 breathes and then release.

Repeat either variation depending on the stability of your back and abdominal muscles. Do not go to the point of pain. If your muscles begin to quiver you have done plenty of repetitions for that session.

Holistic Bodywork