Episode 12: The Feet Patron Content

In Episode 18 of the Franklin Method Fellowship we share a practice to help with a very common issue people have, tension headaches and eye fatigue. We begin with a warmup tapping the cranium and sponging the shoulders. We look at head posture and where the cranium sits on top of the spine.  We do some gentle massage of the musculature around the cervical spine with movement and notice how that improves posture. We also do some mobilization of the connective tissue of the cranium and massage of the facial muscles around the forehead and eyes. We talk about the importance of looking into the distance and noticing how that feels for our eyes and how it encourages relaxation of the muscles. Lastly, we end with an imagery exercise to refresh the eyes. Enjoy the episode and share you noticed after the practice!  

In episode 17 we share a gentle, whole-body practice to aid in recovery from abdominal surgery. This is something that you can begin early on to help you feel more comfortable. We begin introducing light touch above and below, or to the right and left of the scar (depending on your incision) to approximate the scar. We show techniques to help with the lymphatic system and to improve lymph drainage. Mobility of the abdominal wall and organs is important for the healing process. We take a look at the abdominal organs and gently massage to improve mobility. We look at breathing and how breathing influences the abdominal organs. Lastly, we use pelvic mobility to mobilize the abdominal wall. We hope you enjoy the practice and wish you the best in your healing. Please let us know how you benefitted from these exercises in the comments.

Shoulder surgery is very common. Most of us know someone who has had a shoulder surgery or had surgery ourselves. Episode 16 is a practice that we put together for a friend and family member recovering from surgery. In this episode we show you ways that you can continue to move parts of your body that may stiffen up in response to the healing process. We do exercises for posture, the lymphatics, breathing, and mobilizing the wrist and hand. Lastly, we play we different images to make getting up and down from a chair and changing positions easier. Always adhere to the precautions that you have been given by your doctor. This practice is also great for anyone getting back to moving after being sick or if you are experiencing any kind of neck, back, or shoulder pain. Enjoy the episode!

Release stress and find peace with this practice for the holidays! In this episode we share with you some of our favorite exercises from all the episodes we have released this year. We include exercises for breathing, the pelvic floor, the lower back, neck and shoulders, posture and the jaw. We wish you a happy, healthy holiday season! We look forward to bringing you more content in the New Year! If you find this practice helpful, please share with others and consider joining our patron program, where you get access to the exercise practices from each episode.  With love and gratitude, Solange and Debora

In episode 15 of the Franklin Method Fellowship we look at the jaw. This is a common place where many people hold tension. Tension in our jaw is influenced by the neck and shoulders, upper body posture, the pelvic floor, breathing, and stress. This can create clicking and deviations in movement of the TMJ joints and affect the mobility of our spine. The good news is there are many tools that we can use to release tension, create balance, and promote a sense of ease in this area. We make connections in this episode to the movements of the jaw and the pelvic floor. We look at the movement of the TMJ joint and incorporate some fun exercises with the tongue and cheeks. Enjoy the episode! Please leave a comment and share about your experience.

In this episode 14 of the Franklin Method Fellowship we look at the hip joint. We begin noticing common postural patterns in standing and how that affects our ability to bear weight through the hip joint. We look at how the hip joint is much more internal in or body than we may think. We look at the functional anatomy of how the femur head moves in the acetabulum (hip socket) as we bend and stretch our legs. To help us with this movement we use the image of the femur head as an eye that closes when we bend and opens as we stretch our legs. We release muscles around that hip joint and do some strengthening exercises to help us center the femur head in the acetabulum. Lastly, we practice getting up and down from sitting which we all do a lot and images that can make this movement easier and more efficient. Enjoy the episode and share in the comments what you notice about your hips!

In episode 13 of the Franklin Method Fellowship we look at the knee joint. The health of the knee joint impacts our ability to walk, run, go up/down stairs, and get up and down from a chair or the floor. The knee joint is in between the 2 longest levers of the body and has to deal with forces coming from the ground up and forces coming from the joints above. How does it do that? We explore the challenges of the knee and the beautiful design that helps with these challenges. We look at the bones that make up the knee joint and important movements for healthy function. We embody the bone rhythms of the knee as we bend and stretch our legs. This helps improve mobility, strength, balance, and find effortless posture. Enjoy the episode! Your knees will thank you!

The patron only content for episode 12 is exercises for the feet that everyone can benefit from. Therefore, we decide to make it accessible to you all. The feet are the foundation of the body and need to be mobile, supple, responsive, and able to sense the environment. This is a great exercise practice to integrate into your daily routine and a great way to prepare your feet for walking, running, sports and daily life. Enjoy the practice!

In this episode we look at the feet. The feet are the foundation for our body, but how much do we know about them and pay attention to them? In this episode we experience how the foot has to change quickly between 2 modes, propulsion and foundation. Sometimes our feet are more rigid and sometimes our feet are more spread out. We look at the orientation of the foot and how it is actually a spiral. We do an exercise to twist the foot to get the spiral function of the foot going. We take a tour of the bones of the foot that feels amazing and lastly finish up with exercises for the feet using Franklin Method Balls. Enjoy the episode!

In this episode we look at the shoulder, which is a common area where people experience tension. We explore the many joints that make up the shoulder. We use muscle sponging for the Trapezius to release tension in the shoulders and the image of the Trapezius as a sail and water flowing down the muscles. We practice everyday movements like reaching and how we can use more of our joints to have better mobility. We also embody support for the shoulders from the rib cage, spine and all the way down to our feet. Lastly, we do an exercise to tweeze the clavicle to create space with the 1st rib. Enjoy your relaxed neck and shoulders!