Parasetter on Bed—Making Exercise More Accessible
I have recently had some physical issues: vertigo, and then my hip has not been behaving. When I have been away from exercising, lying on a Parasetter on a hard surface, as originally intended, takes some real moments of breathing and effort to let go of the tightness.
This gave me the idea of putting a Parasetter on my queen-sized bed! Where would I put it? Maybe right in the center lengthwise or alternatively, right in the middle of the bed widthwise.
When using the Parasetter on the bed, my attention is to the rocking that ensues and the gentle rolling side to side. Then, I intentionally rock more and harder, as if a Trager® Teacher were moving my body!
After a stretch of arms and legs with the Parasetter lengthwise on my queen bed, I had space on either side to perform rolling and falling off the dual rollers. Then, I paid attention to which body part to use to initiate the roll back onto the Parasetter.
This “Trager-like therapy” included the following moves:
I started outstretched with heels doing the work, then to the whole of both feet on the bed, knees bent; then progressing to rolling off, then back onto the Parasetter.
What I noticed was a real ease and relaxation happening to the point where when I lifted my body off the bed and stood on the floor, I could move easily to real stretching and simple calisthenics-type exercises. And I could get really still and balance on the flat side of the Parasetter. And if I did fall off, it wasn’t a big struggle to try again. The fear of falling when balancing was reduced because it is only a few inches high, so it becomes a safe space to try new things.
Of course, I’m just beginning to start this practice, but the other incredible thing is that a Parasetter on the bed acts like those huge boards they were advertising: Physioboard. I found that all the hardness and effort to get the board on the bed is not necessary. All one needs to do real exercise on the bed is to use the Parasetter narrow spine support. It works great on my bed, which has a soft Tempurpedic topper, which is stiff enough, but not too stiff, to do abdominal exercises.
Also, I do some leg lifts with my head slightly hanging off the Parasetter to get the length in my neck—a small neck massage. These are new ways to experience Parasetter®.
Other thoughts: you mobilize the nervous system differently than from the floor using the Parasetter on the bed. And, it is instantly relaxing. On the floor, you have to produce more effort to get there. Mobility is enhanced because you experience the stress and tightness differently when you just go for a ride and have a little bit of fun!
Variations on a theme: another creative move is on your side and just roll over on it, which is a different way to engage. See our free booklet on fascial stimulation: Fascia Release Joint Mobilization Manual.
About Trager®: The Trager Approach is a physical therapy technique that uses touch and movement to help people relax, increase mobility, and relieve pain. It's a type of somatic education that's based on the idea that people can release physical and mental patterns that have developed from stress, illness, or trauma.
How it works:
The practitioner uses gentle, natural movements to guide the client through a series of movements that help them relax and feel more free.
The practitioner observes the client and varies the movements to prevent the client from helping.
The client learns to move in a way that feels effortless and free, without forcing themselves.
The client can continue to practice simple, active movements called Mentastics on their own.
Benefits:
The Trager Approach can help with pain relief, increased mobility, and mental clarity.
It can be effective for people with Parkinson's disease, low back pain, orthopedic conditions, and neurological problems.
History:
Milton Trager, M.D., developed the Trager Approach over a period of 65 years.
Trager discovered the benefits of his technique after giving a massage to his boxing trainer.
The Trager® Approach allows you to become aware of tension patterns and to release them in an effortless way. When you discover a new and more easy way of moving, you begin immediately to feel better. The more consciously the new feeling can be integrated, the sooner you will develop balanced, natural movement patterns permanently.
Physical reaction patterns are created by environmental influences and experiences. Often a person maintains reaction patterns that were once necessary to maintain body balance or even to survive, out of a need for safety, but that are now unnecessary.
