The Thompson Method of Bodywork

An illustrated manual for using physical movement and alignment to resolve chronic pain and tension and work with the emotions • Includes 90 exercises to work with emotions through the body and support the neck, shoulders, lower back, feet, and overall posture as well as breathing and voice • Explains how to listen to the body’s signals to discover our physical and emotional blindspots--the weaknesses and misalignments at the root of our discomfort • Draws on Zen shiatsu, Rolfing, yoga, and Gestalt psychotherapy to explain how transformation of physical structure corrects imbalances in the unconscious mind Developed by Cathy Thompson through her many years as a bodywork therapist, the Thompson Method incorporates Zen shiatsu, Rolfing, yoga, and Gestalt psychotherapy to heal pain in the physical body both through bodywork and by recognizing the emotional blockages that often underlie chronic pain, tension, and poor alignment. In this practical manual, Thompson and her protégé-daughter Tara Thompson Lewis provide a deep understanding of body mechanics and how to work with emotions through the body. They explore how to listen to the body’s signals to discover our physical and emotional blindspots--the weaknesses and misalignments at the root of our discomfort--and explain how transformation of your physical structure can correct imbalances in the unconscious mind caused by repressed memories and emotional traumas. Offering illustrated instructions for 90 corrective alignment exercises, the authors show how to release body tensions, realign the body’s dynamic structure, work with the deep postural muscles, and support the neck, shoulders, lower back, and feet to strengthen the emotional and physical body as well as improve singing, dancing, yoga, and posture while sitting at the computer. They also explore breathing and bodywork practices to release the vocal mechanism and free the voice for more fluid and powerful self-expression. By recognizing and releasing the deeper emotional triggers beneath our physical complaints, the Thompson Method allows you to resolve chronic pains, increase body awareness and free movement, and create the foundation for good health and well-being.

Cathy Thompson (1957-2008) was an innovative bodywork practitioner with a private practice in Manhattan for 30 years. She worked with many famous singers, actors, athletes, and dancers. She studied Ohashiatsu at the Ohashi Institute and Gestalt psychotherapy at the Gestalt Institute of New York. She also taught workshops and trained students in the Thompson Method. Tara Thompson Lewis studied the Thompson Method intensively with her mother and was a Brooke Scholar at Oxford University before taking over her mother’s private bodywork practice. She lives in New York City.

Foreword by Ohashi Acknowledgments Preface by Tara Thompson Lewis Introduction PART ONE Cathy Thompson’s Philosophy of Bodywork 1 Kyo and Jitsu 2 Structural Health: Symmetry, Space, and Flow Correct the Position of Your Thighbones 3 Mind/Body Working with Emotions through the Body “Switching” to Relax 4 What Is Tension? 5 Injury and Trauma 6 Pain 7 About the Exercises in This Book Using Kyo and Jitsu to Increase Body Awareness Taking a Kinesthetic “Photograph” PART TWO Cathy Thompson’s Exercises 8 The Head and Neck Neck and Head Alignment Jaw Release Correcting Head Tilt Enhancing Side-to-Side Balance of the Head Moving Your Skull over Your Neck Strengthen Your Neck Flexors Advanced Strengthening Exercise for the Neck Stretch for the Neck 9 Breathing Feeling Your Breath in Your Top Rib Releasing Stuck Intercostals Finding the Quadratus Lumborum Balance Yourself Freeing the Diaphragm: Freeing the Breath Diaphragm Opening Advanced Diaphragm Technique Equalizing Breathing Pattern Releasing the Shoulders Finding the Action of Transverse Abdominis in Exhalation Breathing Exercise for Diaphragmatic Problems Breathing through Water 10 The Voice Strengthen the Latissimus Dorsi and Serratus Anterior Muscles Relax the Larynx, Jaw, and Tongue Exercise for Tongue Tension Working in the Mouth to Release Vocal Tension Soft Palate Release: Advanced Breath Pattern for Breaks in the Voice (at any place) 11 The Shoulders Shoulder Joint Exercise Exercise for Shoulder Alignment Reposition the Shoulder Joint Rotator Cuff Muscle Exercise Shoulder Stretch Series 12 The Spine and Deep Core Muscles Exercise for Multifidus in the Back, Especially the Lower Back Spiral Pathway Exercise No. 1: Transverse Abdominis Exercise I Spiral Pathway Exercise No. 2: Transverse Abdominis Exercise II Spiral Pathway Exercise No. 3: Outer Spiral Exercise Spiral Pathway Exercise No. 4: Lower Back Exercise with Physio Ball Arm Raise Twist Variation on the Horse Stance Exercise for the Paraspinals Exercise for the Sacroiliac Joint Wall Hang Stretch Stretching the Back and the Neck Using the Neck Roll Using Props with the Thoracic Spine Using Props with the Sacrum Using Props with the Mid-Lower Back 13 Psoas, Hips, and Pelvis Psoas Stretches Advanced Psoas Stretch Three Modified Psoas Stretches Psoas Strengthening Exercise Psoas Exercise for Lower Back Pain Correcting the High Hip Correcting Pelvic Rotation and Spinal Movement Exploring Your Relationship with Gravity Working with Your Pelvic Floor 14 The Abdomen and Vital Organs Plank Exercise on Toes or Tops of Feet Rebalance the Navel Pulse Exercises to Treat Acid Reflux Release the Vagus Nerve 15 The Knees Muscle Exercises to Help the Knees Meniscus Strengthener Calf Raise Exercise Knee Stabilizer Exercise 16 The Feet Exercise for Aligning the Feet Foot Workout Ankle Circles Exercise for the Arches of the Feet Deep Stretches for the Top of the Foot Runner’s Stretch Stretch the Achilles Tendon and the Deeper Calf Muscles 17 Ball Exercises Warm-Up Exercises for the Back and Neck Basic Ball Exercises Advanced Ball Exercises for the Neck and Shoulders Advanced Ball Exercise for the Jaw Advanced Ball Exercise for the Diaphragm Advanced Ball Exercises for the Sternum Advanced Ball Exercises for the Pelvis Advanced Ball Exercise for the Knees Advanced Ball Exercises for the Feet 18 Ergonomics 19 For Bodyworkers: How to Do This Work Work the Outer Cranial Bones (Skull) Work the Inner Cranial Structures Work the Anterior Spine Pulling Down the Stomach Pulling Down the Transverse Colon Pelvic Floor Work AFTERWORD: Bodywork Is about the Mother by Tara Thompson Lewis Bibliography Index