​ANDROMEDA GRAZIANO
Movement Research & Choreography
HOME PRACTICE
To stay healthy both in body and mind, you need to move your body daily.
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Guide your home practice with notes and exercises from previous workshops that cover each topic in depth.
Each set comprises notes and exercises containing anatomical information, detailed explanations and images.
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Contact me to order the sets you would like to receive.
FLEXIBILTY: HAMSTRINGS & SPINE Your hamstrings and spine are married. If either is too tight, the other will be so too. Tight hamstrings create a ripple effect with the alignment and movement of your pelvis and spine. Hamstrings attach at the base of your pelvis via the sitz bones. When they are too tight, they pull your pelvis downward creating a pelvic tilt which changes the natural curve of your lower spine. This curve acts as a natural shock absorber and maintains balance. When your hamstrings pull your pelvis out of alignment, it reduces this curve, putting extra strain on the muscles in your lower back, thereby affecting the rest of your spine.
PELVIC FLOOR: CORE & BREATHING Your pelvic floor sits at base of your trunk, connects to your core and supports not only your entire spine, but also all of your organs and most importantly it affects your breathing.​​​ Your pelvic floor is also affected by your feet and how you stand and move. Pelvic floor and core muscles work together to support the diaphragm, pelvic floor, deep abdominal and back muscles. When these muscles are in sync, they help you move with strength, stability, and ease. It is essential to coordinate your breath with pelvic floor muscle control, which is crucial for core stability and overall well-being.
LOWER BACK & SPINE Your spine serves as the essential pillar connecting your head to your pelvis. With its natural curves flowing from the neck through the thoracic region down to your lower back, each vertebrae plays a role in supporting and directing movement. By understanding these intricate connections, you can gain greater range of motion especially in the lower back through deeper awareness and gentle, effective techniques.
IMPROVE YOUR POSTURE Too much sitting and looking at handheld devices and computers is creating havoc in your neck, shoulders and upper back. Awareness, building supportive strength and releasing tension in these areas is key to creating better posture, better breathing and therefore better health.
MOVEMENT IS MEDICINE Sitting down all day is associated with serious health risks. Recent research shows 30-40 minutes of daily exercise can counteract the negative effects of sitting. Explore effective exercise routines that fit into your busy schedule with actionable advice on incorporating movement throughout your day and exercises and stretches to break your sedentary lifestyle.
KNEES We only truly recognise the utmost importance of our knee joints when they begin to speak to us. Create space, alignment, strength, ease of motion and fluidity in this simple and beautiful joint.
ANKLES & FEET It may surprise you to know that your feet and ankles are one of the most complicated structures of the body. Each foot and ankle contain a lot of moving parts - 26 bones, 33 joints and over 100 ligaments. Such complexity is necessary because it is required to do many different activities such as walking, running, and climbing. Between them, your two feet and ankles need to balance your body weight, redistributing it in response to position changes.
HIPS The two hip joints are housed in the pelvis. These ball and socket multi-axial joints allow a great range of hip movements: flexion and extension in the sagittal plane, adduction and abduction in the frontal plane, medial and lateral rotation in the transverse plane. Movements of the hip joint and the possible restrictions imposed by the ligaments and the flexibility of the muscles attached to this region as well as potential restrictions imposed by the skeletal framework of the bony limitations of the pelvis and the head of the femur all have a part to play in understanding the hip joint.
HAPPY HIPS & HAMSTRINGS This is where we find freedom of movement without which we inevitably overload our lower backs. When you release tension in your psoas and hips and lengthen your hamstrings you will notice how this enables your lower back to release thereby enabling your core to engage.
NECK & SHOULDERS Your neck and shoulders are interconnected and therefore interrelated in terms of motion, form follows function and biomechanics. When you work with your shoulders, your neck is automatically engaged and, vice versa. The key for working with and in these areas is to recognise not only what is tight but also with what is weak, as areas of tightness are also there because of a lack of process. Poor posture is also a major cause of concomitant effects. The impact of living in a cold, damp climate and how you manage stressful emotions also effects your posture, neck, and shoulder girdle.
Notes are £25 per set. Please contact me to place your order and click on the links below to complete payment.