Monthly Archives: February 2017

Hamstring tightness


Tried Stretching Your Hamstrings But Still Feel Really Tight? Do you feel the stiffness into your knees? Here is the main reason…—

Pretty much everyone I meet in the clinic or the gym complains of having tight hamstrings… and most say they have tried stretching but nothing has changed!

And everyone tries to touch their toes, and when they can’t, they immediately go to static stretch the hammies.

🔹What if I told you, for most people, your hamstrings are actually too long, not too tight?

If the above describes you… check your hip flexor length! Chances are they are super tight.

🔹The reason is called an Anterior Pelvic Tilt and is common because of our desk/car bound lifestyle these days. The abs and hamstrings get relatively lengthened, and the hip flexors and low back extensor muscles get shortened.

🔹So when you stand, your hamstrings are being stretched already. The receptors in the muscle tell your brain to STOP because it’s trying to protect itself from injury.

That is why it feels tight!

🔹How To FIX: Stretch your hip flexors. Strengthen your core. Learn how to posteriorly tilt your pelvis. Practice diaphragmatic breathing.

Notice how none of these involve your hamstrings. That’s because it’s the symptom not the cause.

Try those things out and watch your hamstrings become “less tight”!

What is Motor Control?


 The primary motor cortex is a principle area for motor function 🚗 and it’s role is to generate neural impulses to pass down the spine and control the performance of the movement. It’s how the brain figures out how and which muscles to contract for a movement. 🤳🏼✍🏼

LETS TALK MUSIC AND THE BRAIN

To all my musicians and artist out there who don’t get the credit they deserve for the complexity their art requires, let’s explain what is happening during music making. –

🎧🎼🎹🎤🎬

Music performance is a complex and demanding cognitive challenge that the human mind can handle. Unlike most other sensory–motor activities, music performance requires precise timing ⏰of several hierarchically 👑 organized actions, as well as precise 🥇control over pitch interval production, implemented through diverse effectors according to the instrument involved. –

It’s much more than playing 🎶, it’s art that requires series connection to your motor control system. Tag all your 👨‍🎤 👩‍🎤 musicians and let them know how smart they are.

🤔💡HOW POSTURE CREATES JOINT/MUSCLE LIMITATIONS[anterior tilt discussion]


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Joint limitation, wherever found, generally results from some accident that has stretched one muscle or muscle group beyond its limit of elasticity

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In the picture above you can see in 1️⃣ how an anterior tilt of the pelvis will affect the joints and basically internally rotate your femur and tibia as well as pronate your foot

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In 2️⃣ you see how coupled with the joint mechanics of 1️⃣ you will get a specific pattern of muscle compensations to go along with your anterior tilt

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Without outside help, the muscle cannot return to a balance state and get out of anterior tilt 😞(or any position of poor posture for that matter) .

Without the addition of outside energy🔋, it becomes permanently fixed

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Then over time⌛️, this deficiency must then be compensated by structures elsewhere in the body

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On any joint, this describes the progressive limitation too often oversimplified as “aging” 👴🏼 .

Translation: People get fxcked up over time because no one ever addresses all theses mini-imbalances that stack up

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Then injury happens ➡️then fear of movement sets in ➡️then muscle wasting starts ➡️then you can no longer move as well as you used too and finally your doctor/therapist blames it on “aging” and you’re left with little to no hope

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✅But the reality is, there is HOPE: all you need to do is RESET the tone in all your problematic muscles, get them working in balance with proper joint mobility and you’re good as NEW, regardless of age

-Ron therapy 

Ankle problems


Ankle problems? Clinically I see this a lot and unfortunately see a lot of practitioners missing the function of the retinacula around ankle and rightly so as research regarding this tissue and its function is fairly new. Interesting points…not all fascia is created equal. Some has been shown to be important in force-transmitting yet contain hardly any proprioceptive endings. On the other hand, some fascial structures such as the ankle (and wrist) retinacula seem to have very little roll in force- transmission. Instead, these more obliquely aligned fascial bands (see pic) seem to be located at specific approximations to major joints and they contain a VERY high density of proprioceptive nerve endings. Some researchers even suggest that the prime function of these bands may not be their biomechanical but rather their sensorial function in providing detailed proprioception to the central nervous system. Practically translated…when someone has an ankle problems, be it acute or chronic, think superficial before deep. The very “stuff” anatomist cut away is now becoming a big subject of practical interest due to the density of receptors/information about our position, movement in gravity. I see way too many people after an ankle injury immobilized, makes very little sense (get it), you need movement it just has to be adjusted to meet the tissues tolerance! I think most people don’t move as their afraid and not educated as to how to move safely. We are way to complex to stop moving, brace it and throw ice on it. Movement within threshold, heals, basic biology! Hope you enjoy!

SIX PACK ABS & LOW BACK PAIN –

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Rectus Abdominis known as the 6 pack is one of the outer corsets of the core. The inner corset is the Transversus Abdominis. The Rectus Abdominis runs vertically from breastbone to pubic bone. It functions to bend your trunk forward and contributes to generalized trunk stability but does not attach to the spine so can’t give it direct support. Often due to obsessive overtraining(sit-ups), poor posture and emotional stress it can become overly short and tight. When this happens a few things can occur.

1️⃣ The chest and pelvis will be drawn together which will flatten the lumbar spine putting excessive pressure on the lumbar disc.
2️⃣ Downward drag of your ribcage restricts your diaphragm leading to upper chest breathing.
3️⃣ Back muscles working harder to keep you upright due to shortening of the front which may lead to low back and mid back pain. Trigger points referring to a band across the low or mid back or classic symptoms.
4️⃣ Restricts the freedom of movement of the whole body. (*try contracting your abs while standing up by flattening out your back drawing in your ribcage and tucking your tail under. Try walking around with this tension and notice how it blocks freedom of movement of your whole body. With the tail tuck under you should notice your legs can’t move freely)
5️⃣ Compresses the core and closes your structure.
6️⃣ One of the key muscles responsible for posterior pelvic tilt

If you have any of the above points this muscle is most likely short and it is best to release it to correct your structure and relieve pain. 

THE TRIPLE THREAT FOR HUNCHED SHOULDERS!!! [shoulder health]

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🌭The pec major, lats and teres major are HUGE players of medial rotation of the humerus
. 🌮Any program that is predominant in strengthening these muscles over others is a recipe for disaster. (🤔How many people you see in the gym do bench and pulldowns all day?)
. 🔑Many think that strengthening the lats will pull the shoulder back but they forget that one of the actions of the lats is medial rotation due to its insertion on the floor of the bicipital groove of the humerus
. 🍟Prolonged training in this way will lead to shoulder injuries, tension in upper traps, neck, headaches, back pain etc…

YOUR CONNECTIVE TISSUES COULD BE LIMITING YOUR POTENTIAL

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When training, don’t forget your tendons and joints also play a role in sustaining tension and creating movement. If you can expand your perspective that there is more than just muscle that needs stimulation, you will have a better understanding of how your body actually works and how/where injuries frequently occur.
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Tendons are located at the end of muscles. They attach the muscle onto the bone and transmit the force created by the muscle onto the bone. They also act as a buffer by absorbing forces to limit injury risks. Therefore, they have to withstand a lot of force and pressure and for this reason are way more susceptible to injury.
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Tendons typically have a poor blood supply as well. Countless research has shown that throughout the length of the tendon there is a small number of blood vessels per cross-sectional area of the tissue. This means that the tendon has poor vascularity comparatively to its muscle counterpart (muscle pumps) which prevents adequate repair and can lead to further weakening. A lot of tendons go through incomplete healing but are asked to function at original capacity.
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Due to differing rates of adaptation between muscle tissue and connective tissue, it takes a much different time frame for
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1. A muscle to grow/deteriorate in size
2. For a tendon to thicken
3. For a joint capsule to strengthen/expand/thicken its collagen/elastin fibers
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Isometric training, partial reps, plyometrics, bodyweight training involving holds etc are some examples of ways to engage the tendons & connective tissues
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Think about—and train—your connective tissue every day. That could range from random sets of static squat holds done throughout the day. I like Dan John’s “Easy Strength” program, where you basically pick a few movements to do each day—every day—with a fairly manageable weight/bodyweight. You won’t see the rapid progression of connective tissue training, but it’ll also be easier on your body over time as your tendons thicken and can withstand more pressure. Movements that were once hard will typically feel easier.

THERE IS NO AWARENESS TO MANY PARTS OF THE BODY. ..


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A person who lies down on his back and tries to sense his entire body systematically—that is, turning his attention to every limb and part of the body in turn—finds that certain sections respond easily, while others remain mute or dull and beyond the range of his awareness. It is thus easy to sense the fingertips or lips, but much harder to sense the back of the head at the nape, between the ears. Naturally, the degree of difficulty is individual, depending on the form of the self-image. Generally speaking, it will be difficult to find a person whose whole body is equally accessible to his awareness. .

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The parts of the body that are easily defined in the awareness are those that serve man daily, while the parts that are dull or mute in his awareness play only an indirect role in his life and are almost missing from his self-image when he is in action. A man who cannot jump will not be aware of those parts of the body involved that are clearly defined to a man who is able to jump. The problem lies in that the world is a random place and the less you can adapt your body to succeed in an environment, the more likely an injury can occur. 

Muscles 


– often first thought is that they just contract and relax, go hard or soft, 💪🏼 or weak. If you can flip your perspective for just a ⏱, a way to frame their function is that they are providers of 🔋 and shock absorbers for anti-gravitation.

So instead of benchmarking yourself just by measures strength, power, endurance etc, a more interesting way is to think about energy cost required for a given activity and energy as a 💲. Your health and overall wellbeing is a determinant of how much energy you can 💸

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Factors such as aging, stress, overtraining, undertraining, tight muscles, weak muscles, lack of oxygen, posture etc will influence your reserves. Similar to 💰, the less you have, the less you can technically buy. So let’s forget perfect form, perfect movement, tight muscles, weak muscles and pain for a second

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Let’s talk more about how you decide to 💳 your limited energy to pick activities. For a simplified example, if you have poor grip ✋🏼, the amount of activities you have available at your disposal are relatively limited than someone who’s got good grip strength – hence, it will be easy for one person to carry groceries versus another person to carry groceries

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Someone will have 1️⃣0️⃣0️⃣ units of energy to use and another will have 1️⃣0️⃣0️⃣0️⃣. Since the weight, bag shape, awkward contents of the 🍏 is constant, it means that it’s safe to say the energy cost to carry them is 50 units

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One individual is going to have to go home and take an ❄️ bath after while the other is going to the gym after to 🏋🏾, ⛹ and 🏌 and then after, go do 3 hours of 💻 and then hang out with 👪 .

People who are relatively stronger tend to have more energy and tend to have more abilities to adapt compared to their relatively weaker counterparts , and the reason being is they’ve been able to bank a tonne of energy reserve, they rarely spend their energy into a deficit 📉 and they are constantly doing health-promoting activities to get more energy 📈

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So forget muscles and aesthetics or how much you squat for now, but ask yourself how do you think your life would feel if you had an extra 25% more 🔋… Or what about UNLIMITED ENERGY??!? 

Why posture becomes a problem_


. -Left-BEFORE/ Right-AFTER

Bringing the body back to balance is where life begins to change. Let’s take a good look at the left picture and ask ourselves, how often do I see someone’s neck off? The odds are, you may not see it.

Let me explain. We’ve become used to people having bad posture and the usual thing i hear people say is “its part of getting older”. Respectfully I disagree. –

We become older because of how we treat our bodies. And what’s required to have healthy tissue is correct movement for your body. –

Having better mechanics opens up space in your body and allows you to move better without pain; Eventually!

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