As many know, I have three beautiful granddaughters and I simply adore them! As a movement nerd I am always fascinated watching little ones move and interact with their environment.
They haven't been corrupted, their movement, their breathing are so pure and natural. They transition into all three planes without any hesitation or thought of what might happen. They explore and play without the thought of form. They breathe easily into their little bellies. They can move and in and out of a squat position. I cannot begin to count the times I have heard, 'when I was younger I could.....now I can't.' As I watch my granddaughters play I wonder why we are plagued with so much pain and injuries as adults. Is it we become more sedentary? Is it dietary? Is it really part of the aging process? I think my saying, 'motion is lotion', actually hits on all of the above. Children don't stop moving unless they are sleeping. If we, as adults, would just keep moving, keep active, I believe we could banish many of our pain complaints. Children explore. As adults, we have lost the sense of adventure and curiosity. Children are born with a blank slate. We have the opportunity to introduce good, wholesome food or food with empty calories and no nutritional value. We can give them a healthy view of food or one that makes food an emotional element. I honestly don't have the answers but I do know that watching my granddaughters gives me joy. It also gives me a desire to help my clients see and feel movement that is no longer painful. You’ve struggled with flexibility for a long time. You’ve looked up lots of resources to help you work on your restrictions, but you often feel like you’re just too stiff to even stretch. When you do look for resources, it’s doubly frustrating to only find limber and flexible people demonstrating the stretches. You may think, “I can’t even get into the starting position the model shows!” But no matter how tight you are, you can benefit from stretching. And what I’ll show you in this article can be applied to any stretch. Rather than trying to mimic a stretch as a more flexible person might show it, you can follow specific concepts in positioning, making adjustments as needed to work around your own capabilities. Universal Concepts for Safe Stretching I know there are literally thousands of stretches you can find on the internet, and it can be confusing to know how to do them safely, especially since (unfortunately) most stretching instruction on the market is poor, at best. The good news is, once you understand some basic principles of safe stretching, you can apply those to any stretch–yes, any stretch. And even better news: no matter how “tight” you may be, you can follow these tips and get benefit from the stretch (especially if paired with the adjustment techniques in the next section). 1. Focus on the Spine and Pelvis For most stretches, you’ll want to focus on the positioning of your spine and pelvis first and foremost, as this will maximize the value of any stretch you are performing. There are exceptions, of course, but in most cases, the spine should be straight or slightly extended. The pelvic positioning will be tilted forward or backward (anteriorly or posteriorly) depending on the particular stretch. You may find that you need to bend your knees or elbows, or change your shoulder positioning, in order to get your spine and pelvis where you want them–and that’s totally fine. Don’t worry about straightening out the extremities. Get your spine and pelvis right first and you’ll improve faster. 2. Aim for Stability If you don’t feel secure and stable in a stretch, your body will naturally guard to protect you, making it much more difficult to let go and get what you want out of the stretch. It stands to reason, then, that trying to force your body into a position it can’t get into will likely do more harm than good. That’s why it’s important to adjust your exercises so that the positioning feels safe and secure to you and your body. Don’t worry about mimicking what the picture or video is demonstrating. Rather, follow the positioning for the spine and pelvis, and adjust yourself so that you feel stable. 3. Leave Yourself Somewhere to Go If you start in a position that is too intense of a stretch, and you can’t move at all without pain or discomfort, you’re setting yourself up for a bad situation. When people write to us saying they “can’t get into the starting position” for a stretch, we always reiterate: your starting position is wherever you need it to be. If you don’t leave yourself any room to move, you won’t get what you need out of the stretch. So, you’ll want to always back off and give yourself enough room to move toward the feeling of stretch. How to Adjust Any Stretch The three principles we just went over will help you do any stretch safely and effectively, and using the following adjustments will help you achieve those principles. The main takeaway points from this video are to:
Everyone Starts Somewhere (and So Can You) It’s common for people to feel that they’re “too stiff to stretch” or “too weak to do strength training” or “too ______ to _______.” But no matter what challenges you have, everyone has to start somewhere. And addressing those challenges head-on will help you make a lot more progress than doing nothing. Plus, you can improve your condition with some simple adjustments, graduating the level of difficulty as you get better. On Fridays I set aside time to get together with a group of colleagues to nerd out on muscle and motor control stuff. I love this time.
I learn. I laugh. I explore. I make mistakes. I grow. All in the safety of a group of peers that enjoy the learning process as much as I do. Today we tackled a motor control client of mine, I had a few things confirmed to me.... Perspective is important. Taking a look at a problem from a different perspective can yield different ideas, different approaches, different results. Sometimes you need someone to help you have a different perspective. Respect other ideas and approaches. My group consists of me, a PT, an OT, a pilates instructor, and a chiropractor...we look at the problem/objective with different set of eyes and there are no egos. Ahhh, refreshing. In an industry that has physical therapists and chiropractors and massage therapists at odds most of the time, it is a great reminder what we can accomplish when we respect other's ideas and approaches. Have fun. Did you know you learn more when you can laugh and engage the new material? Yep, laughter is pretty powerful stuff. I love my Friday gang. I love learning. I love the collaboration. I love my life.... “What is it exactly that you DO?”
I laughed, I have been asked that question so many times before. I don't feel I had a great answer, so, here is my answer: I have a mission for those that seek my assistance. I have undying purpose for the world to gain mobility, stability, and strength. I am by no means perfect. I am by no means done with my education. I may even appear scattered between tasks to some, but I have never been more focused. I will study the human form, its movement, its ease and its disease. I will approach the system not as a specialist, but as a holistic interpreter of the big picture. I will do what’s in my power to teach that we are 99% alike, and mustn’t lose ourselves too deeply in the 1% that makes us unique. I will approach that 1% with tenacity but not let it be the prime focus of my diagnostics. I will practice what I preach and inspire personal growth of others by being transparent about my own growth. I will teach the importance of acupuncture, bodywork, chiropractic, medicine, physical therapy, proper analysis, and movement. I will live like a camera is upon me. I will state what I mean, no matter how unpopular. I will be open-minded and not be bound by dogma. I will not abandon my teachings completely, either, for the hot new fad. I will note I am one woman, and my personal success is limited in its satisfaction. To truly become legendary, you teach the world to be more successful. I will teach how to fish, not just give a fish. I will teach people how to stop hurting themselves. I will teach: Strength in the grocery store. Stability snatching a suitcase to the overhead compartment. Mobility to roll out of bed without injuring oneself. Strength, mobility, and stability to prevent falls and keep people out of hospitals. I will teach the world to MOVE by MOVE-ing better myself. It’s not three sets for 10 reps. It’s every step, every breath. I am the attitude of The MOVEment, and I could serve no greater purpose. I am your catalyst. I’m here to help. |
AuthorSA little from Dr. Dan, a little from Lisa but always a lot of good stuff! Archives
January 2024
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