Elisa Bellairs | Local service

Elisa Bellairs

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21.01.2022 Are you forgetting the basics? I recently had my pal @eatwellmovewell down to talk all things sleep, stress and human nutrition with my mama movement crew. We got into some deep topics but one of them was how with so many diets and programs out there we get so distracted by it all and forget the basics. Sleep and stress.... Which is why he teaches this. Without checking these first you’ll find the nutrition hard. They are the basics, the fundamentals. And I thought about this in terms of getting out of pain or wanting more freedom of movement in our bodies. It’s kinda the same.. We get side tracked with all the cool movements/exercises and tools you can try that we forget about basic movement. Things like: - Learning to Breathe better and gain more expansion. - Opening up areas of compression - Strengthening the core - Myofascial self release techniques - Mobility movements - Gait and your feet And I think we don’t do it because - it can be a lil monotonous - It can feel like you are not progressing because these are mostly low level things to do and most of us are stuck in go hard or go home mindset. - We are so confused by all the hype and noise out there in social media land that we don’t know what we should be doing. I’ve been there. For years I thought I could just wait out my injury by walking and resting and seeing a Chiro or sports massage but as soon as I tried to return to normal exercise, BAM, pain was back and I was back to square one. I got myself to the point of thinking I can’t live like this forever, the thought of living with pain everyday was so unbearable that I thought I’ve got to do something for myself. Already being in the fitness industry, I had an advantage and by this point, functional exercise and Pre-hab was really starting to trend. So down the rabbit hole I went. Fast forward 5 years I’m pain free and I actually have returned to strength training which was a goal of mine. Actually to be super strong by 40 is my 2021 goal But there were many things I’ve learnt over those years, I’ve had many amazing mentors and tutors, I’ve immersed myself in the world of healing pain so I’ve amassed this pretty cool toolkit of things I did everyday to help my pain. Anyways looong winded story. I’ve got this to say Are you overwhelmed and over your pain and sick of being it’s victim? I wanna help you! So what if you could attend a weekly class where I guided you on my toolkit so it could become yours, a class where you can explore pain free movement all from the comfort of your own home? Tell me if your keen in the comments or send me a PM. I’m currently procrastinating over a day/time so help me out.

15.01.2022 Huffing and puffing. That’s prob what it sounds like but what I’m actually doing in this position is working on opening up areas of upper thorax compression so I can increase my shoulder range of movement, lessening the likelihood of shoulder injury and helping the hamstrings come on board to improve the orientation of my pelvis. AKA. This seemingly boring and small accessory movement has helped to improve how I move and reduce my back pain plus with a side note of down regu...lation for my nervous system which relaxation is always my thing It’s crazy how even when we have pain and we know what we are doing isn’t working, we still struggle to see the merit enough to do the boring restorative stuff that we know we need. I know, I was there, and the pain had to get real bad until I changed my tune and made this restorative movement stuff my daily routine

14.01.2022 Warmup. Main movement. Daily movement. You can weave co-contractions into all of the above.... Here’s why I do them, 1: co-ordination. 2: balance. 3: knee stability. 4: lower back pain. 5: tendon health. There are loads of ways you can do these and regress or progress them too, this is one of my favs atm.

10.01.2022 Is it a tight hamstring? Finally talked the husband into a movement appraisal! He always feels like his hamstrings are super tight... But yet when I flip him over and do a traditional hamstring stretch, he can go way past 90 degrees. So are his hamstrings tight? Or is something pulling on them, putting them into a locked long position? They might feel tight when you bend over but that’s saying more about the position of the pelvis. Luke has an anterior pelvic tilt (pelvis d...umps forward) so this is pulling on the hamstrings but is also quite narrow so of course he will have a hard time touching toes. Stretching the hamstrings is NOT the answer, unless you want to make your hammys angrier What he needs is a way to help the pelvis come back so they stop pulling on the hamstrings, that would mean working to strengthen the hamstrings so they can pull on the pelvis instead of viceversa. See more

05.01.2022 Sometimes getting down to the floor to move is out of the question or brings on a sense of fear in some people who have pain. So here is an adaptation of a floor movement I enjoy doing that feels great for the shoulders and mid back. Tip, go slow and you can even try holding the position and take a full inhale and exhale to create more space. **note, first video is sped up** #findmovement #move #freedomtomove #pain #chronicpain #chronicpainthriver

03.01.2022 I love this mobility movement I filmed a heap of movements like this for when I need to provide my clients with at home programs so I thought I’d share some of them. ++++++++++++++ Let’s get into the deep front line, most specifically the front hip and inner thigh. A great one if you have back pain, sit a lot or are a mum. ... Pro mobility tip: keep it moving, it’s not a traditional stretch. Mobility is all about encouraging myofascial slide and glide as well as length and recoil. Aka: your muscles and tissues need length but also the ability to return to normal position without risk of creating instability like stretching can. This is why held stretching can often leave you in more pain after. The other thing I love about mobilisations, it feels so relaxing so is super down regulating on your nervous system Try it out and let me know. Motion is lotion

03.01.2022 One of the most effective tools you are not using for your pain... Breathing And not just that.. Positional breathing. This seemingly simple activity has profound affects. Deep diaphragmatic breathing is super calming to the nervous system.... It helps to down regulate the sympathetic nervous system which is often on when you experience pain, so anything you can do to bring you out of this flight/fight state is good! But what about the positional part? What if I told you that because of our bio-mechanical make-up we can create areas of compression in our bodies that could be attributing to pain? So we can assess the body through this lens to learn where these are and then put ourselves into positions that will allow us to drive our breath into these compressed areas, allowing for expansion which will help the body to breath & move more optimally. This one of my favs See more

02.01.2022 Sunday Just moving how I feel, because it feels good.. Plus a few positional breathing cycles thrown in there #positivemovement