National Love Your Pet Day

Did you know that owning a pet can improve your overall mental and physical health? Studies show that owning a pet can lower your blood pressure and reduce your cholesterol to improve heart health. 

Mental Health: 

Ever had a long, stressful day at work and the second you go home to your furry companion you immediately feel relieved? Well, you are not crazy, animals are known to help reduce cortisol (a hormone activated by stress) levels in humans, hence why animals are used for therapy and emotional support. Animals not only help alleviate stress but they can help alleviate anxiety, depression, and loneliness. A pet can provide companionship through themselves but also by forcing you to get out and socialize. If you are having an off day or just need some socialization, take your dog to the park, go visit a cat cafe or visit your local animal shelter. It has been found that 40% of dog owners find it a lot easier to make friends due to their dog. Dog owners, and pet owners in general, typically love to talk about their animals; it is a great way to strike up a conversation and make new friends. 

Heart health:

Owning a pet has been known to lower blood pressure, reduce cholesterol, and decrease triglyceride levels which overall improve heart health and decrease the likelihood of heart attack. This, however, should be combined with doctoral supervision and/or medicine if you already have a heart condition or high blood pressure. 

Physical Health:

Owning a dog means you often find yourself taking them outside for a walk. Wither that be just 10 minutes or 30 minutes that is time that requires you to use energy and get your body moving. Studies have found that people who are generally sedentary are able to lose weight once they get a dog due to the change in activity. Don’t have time in your busy life to own a pet? Ask a friend to borrow their pet for the day to get some animal love and exercise. 

Sources Used:

• https://www.huffpost.com/entry/the-10-health-benefits-of-dogs-and-one-health-risk_n_57dad1b8e4b04a1497b2f5a0

• https://www.animalhealthfoundation.net/blog/2012/10/8-health-benefits-of-having-a-pet/?gclid=EAIaIQobChMIyrDj5vXO5wIVwp-zCh25cQRcEAAYASAAEgK2KPD_BwE

• https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/alleviating-anxiety-stress-and-depression-pet

Train Like A NFL Athlete

NFL football players are some of the highest performing athletes in the world. With this extreme athleticism comes strict regimes to ensure their mental and physical healths are at peak performance. Everything from their eating habits to sleeping patterns plays a role in their performance and allows them to THRIVE. While not everyone may be an athlete at this level, many pro athlete habits are extremely important and helpful to the average active person. We enlisted some of our providers to give readers the necessary information to “Train like a NFL athlete”.

Physical Therapy

Written by: Lee MSPT, OCS

Don’t skimp on warming up and cooling down activities! There are lots of ways these can be done. Warm-ups can include anything from breathing in a 90/90 position, light jogging, dynamic warm-ups like walking lunges with a rotation, etc.  Cooldowns can include some gentle stretching, foam rolling, light jogging or walking. Warm-ups will prep muscles and make sure they are able to “ramp up” to your peak activity level by lengthening progressively and increasing circulation. In other words, don’t try to take your body from 0-60 in seconds flat from rest. Cooldowns can help to gently stretch and mobilize soft tissues which can become stiff after strenuous activity while tissues repair themselves. This is important because going from a hard workout to directly sitting (or not moving) for the next few hours after activity does not allow the body to fully recover - probably the last thing you want to do!

Massage

Written by: Maureen Moore, CMT + PTA, PRC

Recovery is essential to ensure good muscle health for athletes. Massage helps to reduce the risk of injury by breaking up adhesions, improves range of motion, and increases circulation to bring nutritious blood flow to the muscles. These benefits can help improve performance by allowing the athlete to move without restrictions or pain. Massage also helps the body to get into a parasympathetic state, which allows rest and recovery to occur. 

Written by: Chantal Owen, CMT + CR + CCA

There are 3 known phases to support any athlete’s physical, emotional and mental regimen to ensure maximum performance and recovery which are pre, intra, and post-workout phases. All stages are extremely important to integrate. Any athletic wellness routine must include massage and bodywork in order to prepare the mind and body for a specific intense workout or game. Optimal pre-game treatment should include; cupping therapy,  Graston or any additional tools to release tension and increase blood flow. This will not only prepare the body but it will also help prevent any sports-related injuries. The intra-workout phase integrates modalities to support the current exercise load and exertion to address possible physical challenges, promoting maximum performance. The post-workout regimen provides the necessary mental, emotional and physical relief and resets the athlete. This post-workout regimen helps the athlete heal/recover and be prepared for the next workout session. Massage techniques such as petrissage, kneading, skin rolling, lifting using cupping techniques, friction creating tools like Graston (or fascia blaster) and Hypervolt (or vibration tools) can address the needs of any athlete during any stage of a workout program. 

“There is only one way to succeed in anything…and that is to give it everything.”

— Vince Lombardi

Mental Performance

Written by: Tracy PH.D + C-MPC + BCB

Being able to stay in a "zone of optimal performance" is a great goal. This sweet spot is where physiological activation (how amped you are) is in a range that facilitates performance. Being too “amped up” will hurt performance, especially in football, because it will result in visual changes (tunnel vision), auditory narrowing (can't hear as well), muscular tightness (won't be as agile), and manual dexterity (fumbling fingers won't do what you want). The over activation will make it harder for athletes to flex and adapt to ever-changing conditions on the field or to capitalize on opportunities. On the other hand, being under activated presents its own performance concerns. An example is taking extra time to "get into the game" because they needed to achieve a higher activation level to get physically and cognitively engaged.

Personally, I think NFL players need a slightly different strategy in the Superbowl. Often you will hear athletes talk about momentum changes from the first half to the second half. The halftime break is longer due to the big halftime show, but this is a KNOWN factor. If you know the break is longer, plan for it. It is an opportunity to reset or to do some energy management to ensure you finish as strong as you started. It is an easy excuse for athletes to say they lost momentum due to the extra time, but that is just poor planning.

Lee Beasley

Physical Therapist + Kemps River Clinical Director

Maureen Moore

BioMechanical Manual Therapy Specialist

Chantal Owens

Pain Relief, Pain Management, and Relaxation Specialist

Tracy Heller

Mental Performance Specialist

Sources Used:

• https://www.mindtools.com/media/Diagrams/inverted-u-diagram.jpg

How to cope with winter threats: Fire cupping, essentials oils and at home tips

Written by: Chantal Owen, CMT + CR + CCA

With the cold, flu and allergy seasons upon us, we wanted to give the inside scoop on the ways Thrive can help aid your recovery and at-home tips to get through this season.

Luckily so far our winter has been very mild this year yet the yoyo effect between the cold and warm days has left many of us struggling with upper respiratory infections, cough, stuffiness, fatigue, and extremely annoying sinus congestion. 

Many gentle yet effective remedies are available to our disposal to get a hang of the side effects of seasonal transitions. 

Did you know that fire cupping with topical application of essential oils can help support the respiratory system while breaking up phlegm? This technique can speed up recovery and help the body expel mucus, open up airways, decongest the chest and sinuses by promoting drainage and reduce inflammation. 

In as little as 30 minutes you can take a deeper breath, relieve headaches due to congestion, feel a boost of energy by stimulating the immune system and fight off viruses, bacteria or fungi that have taken over your body!

You might be asking yourself, “what is fire cupping?”

Fire cupping is a variation of cupping that incorporates the use of fire/heat in a painless way to alleviate chronic pain and other health conditions. This kind of cupping incorporates a degree of warmth with the flame that adds additional benefits, such as opening the chest and lungs, halting migraines, and alleviating cramps.

Chantal’s tips and tricks for the cold and flu season:

1. LOAD UP IN VITAMINS AND ESSENTIAL OILS!

Vitamin C (2000mg daily or more if sick):

• Boosts immune and circulatory systems

• Helps with stress and inflammation

Magnesium:

• Magnesium chloride: helps the mind and the body to promote restful sleep, digestion, and bone health

• Magnesium sulfate: or also known as Epsom salt for sore muscles often used in the bath - adding a few drops of essential oils of wintergreen, lavender or any of your favorites (nonirritant to the mucosa) to the salt will increase the benefits of relaxation

• Magnesium glycinate: helps with stress and digestion

Throughout the day diffuse essential oils of lemon, jade lemon, orange, tangerine, lime, lemongrass for their uplifting, antioxidant, antibacterial, antiviral, antiseptic properties which can promote positivity, vitality, happiness, confidence, strength and support the respiratory system while purifying the air.

2. BE ACTIVE!

Daily minimal physical activity such as walking, biking, going up and downstairs, yoga, pilates for at least 30 minutes is necessary to maximize all body functions. WE ARE MOVING BEINGS! Using essential oils of peppermint, cypress, cistus, copaiba, balsam fir, black pepper, spruce or marjoram can promote a feeling of comfort, stimulation, energy and motivate one’s desire to stay active. Using an essential oil necklace can be an easy way to maintain access throughout the day of your favorite oils without interfering with other people's scent preferences or sensitivities and with no need for external powered or battery-operated devices.

3. BREATHE!

Diaphragmatic breathing with a focus on rhythm to calm down a hyperactive nervous system is a simple and accessible technique for all, anywhere and at all times. A drop of essential oil of eucalyptus, ravintsara, juniper, balsam fir, hyssop, cajeput or spruce under the nose or on the wrists can help open up airways, clear mucus and discharge, relieve pressure and congestion or simply enhance the quality of the breath.

Increasing the amount of oxygen-rich blood to the body can be enhanced by essential oil diffusion that cleanses polluted air from chemicals, airborne bacteria, and viruses such as myrtle, lavandin, lemon, lemongrass, citronella, tea tree, cinnamon bark, rosemary, eucalyptus, peppermint, mountain savory, oregano, marjoram, sage or clove.

4. REST!

Allowing the mind, body, and spirit to rest from a high speed, toxic and stressful life is not a luxury. 

Self-care such as massage, meditation, prayers, and any modality focused on oneself to release tension, heal, stay grounded and recharge will prove to be cumulatively effective when integrated into one’s daily routine.

Meet Chantal

Chantal is a Certified Massage Therapist, as well as Certified Clinical Aromatherapist and Reflexologist. She has been practicing for 10+ years, but her passion for healing and helping others started when she was very young. She strongly believes in the healing power of touch and adores her craft. Chantal is a humble provider that cares for others physically, mentally, and emotionally. Through her artistic and intuitive bodywork, she offers the sum of her own life experiences, skills and knowledge to provide clients with the most valuable session that they can receive for ultimate mind + body healing.

The Difference Between Medical Massage and Spa Massage

Written by: Chantal Owen, CMT + CR + CCA

Have you ever wondered about the difference between a medical massage and a spa massage? We had one of our certified massage therapists, Chantal, discuss the differences to help better understand. While one might think all massages are alike that is not the case. Medical massages and spa massages have differences in their purpose, training, techniques used and the results of the massage. Here at Thrive our massage therapists specialize in both medical and spa massages. Our goal is to educate you on the differences in order for you and your therapist to select the best massage for your needs!

Purpose and Intention

Medical Massage

Medical massage has a corrective expectation with a specific outcome in mind. It is designed to prevent damage and to limit progression/restore normal body function after an injury or a musculoskeletal condition. Medical massage focuses on injuries that are compromising movement therefore causing serious limitation to daily activity and quality of life. Medical massage can significantly improve chronic or acute conditions such as but not limited to back pain, neck pain, headaches, shoulder pain, hip pain, carpal tunnel syndrome, sciatica, scoliosis, fibromyalgia, muscular sprain and strain, plantar fasciitis, frozen shoulder, insomnia, and pre or post surgeries. Medical massage is commonly recommended for pain management, stress relief and anxiety driven physical symptoms. Because this type of massage may be prescribed by a physician and involve insurance companies, workers comp, lawyers, and other medical professionals these treatments may be covered under certain restrictions and circumstances by HSA/FSA plans or be eligible for reimbursement in injury cases.  

Spa Massage

Spa massage is an overall wellness treatment with the purpose to relax the mind and body in order to manage minor common stressors or to enjoy as a self care routine. Someone requesting a Spa massage most likely will present with no complaint or necessity to focus on a specific body part in order to relieve pain. A Spa massage is also known as a “feel good” massage. This type of massage can also be scheduled in addition to or alternatively with medical massage sessions. Generally speaking Spa treatments will not be covered by insurance or health saving accounts.

Training and Techniques

Even Though a licensed massage therapist will be proficient in many styles by trade the significant differences in the purpose and intention of both types of massages will require the therapist to have specific training. The different needs of the clients and the facilities where these massages take place will impose on the massage therapist to learn skills, develop experience and select appropriate continuing education training in order to gain expertise.

Medical Massage

By nature a medical massage will require a massage therapist to collect a client’s general and specific health history therefore comply to HIPAA. Therapists must assess mobility, range of motion and muscular imbalances while taking proper notes to measure progress, identify setbacks or triggers, communicate with  the different parties involved in patient care, and follow the guidelines provided by other medical professionals orders. The techniques a medical massage therapist will be prone to use are deep tissue, myofascial release, sport’s techniques and PNF stretches, neuromuscular, trigger point and lymph drainage to name a few. The therapist will also use tools such as but not limited to cupping, Zuka, hypervolt, hot pack, ice, or a fascia blaster and the use of specific creams, gels, ointments and oils with soothing and pain relieving ingredients. A medical massage is expected to include deep pressure beyond muscle feedback, long strokes and cross fiber friction, rolling and vibration to help separate restricted connective tissue.

Spa Massage

A Spa massage will focus on general techniques and gentle strokes to include a whole body experience from face and scalp to the feet, sometimes including abdominal massage, with an equal pressure throughout to ensure flow and consistency every time for every client. The techniques can include facials, wraps, hot or cold stones, scented products for relaxation and a hand pressure that does not exceed the client’s pain threshold. These whole body treatments can also be enjoyed as a couple for special occasions and celebrations, and offered as gifts. These treatments only require little health history data however more focused on general health to ensure no contraindication for massage. A Spa massage will often be provided with a consent release form to allow treatment at the client’s own risk and discretion. 

Outcomes and Results

The outcome and results between the two types of massage are undeniably distinct.

Medical Massage

A medical massage has an emphasis on correcting a musculoskeletal problem affecting normal daily activities along with restoring or resetting someone’s mental and physical being. Medical massage often times will be labelled as a “good hurt” massage that may feel very uncomfortable during the session yet effective with a delayed positive outcome. A medical massage will be more measurable and evaluated through objective tests and scales. A desired outcome is for the client to regain full joint range of motion without pain or discomfort, and the ability to return to normal daily activities, work schedule and any routine with a sustained mental and physical demand. A medical massage is also intended to build resilience and offer a client education on body mechanics influencing or contributing to a problem. This type of massage involves a relationship with a client over the course of multiple appointments that involves in depth conversation in a holistic approach to provide input, perspective and solution to prevent setbacks and/or maintain progress.

Spa Massage

A Spa massage intent is for general relaxation and wellbeing to revive or recover from general life stressors. A Spa massage is based on the feeling of relaxation a client will be able to achieve after a session. There is no expectation other than ensuring a client satisfaction for resting in a quiet and serene atmosphere with a “pampering” approach focused on his or her every need from offering a hot beverage, something to eat and or a little take home gift. The Spa massage will leave a client feeling spoiled.

As you can see, under the umbrella of massage therapy known for its restorative and therapeutic means, one can seek soft tissue manipulation to overcome an injury, address excess muscle tightness, calm down a hyperactive nervous system, help unlock deep rooted emotional traumas or simply feel spoiled. There is a number of massage modalities suitable for every need however the purpose and intention, amount of knowledge, skills, training and the outcome vary. Therapists requirements to practice one modality over another to address specific health issues range from basic to advanced education.

or call (757) 416-6700 to book your personalized massage with Chantal!

Meet Chantal

Chantal is a Certified Massage Therapist, as well as Certified Clinical Aromatherapist and Reflexologist. She has been practicing for 10+ years, but her passion for healing and helping others started when she was very young. She strongly believes in the healing power of touch and adores her craft. Chantal is a humble provider that cares for others physically, mentally, and emotionally. Through her artistic and intuitive bodywork, she offers the sum of her own life experiences, skills and knowledge to provide clients with the most valuable session that they can receive for ultimate mind + body healing.

INJURY PREVENTION TIPS FOR RUNNERS

Every runner wants to win the injury prevention race, whether it is the runner just starting out, the casual runner or the competitive runner. It seems that with all the advancements in training methods, shoe wear, research and even medicine we think we have found the answer. One thing has become clear to us, through all of the different efforts, there is no magic trick to preventing running injuries. We have evolved and decided to accept that injury prevention has to be comprehensive and takes work. Combining classic ideas with  innovative approaches based on biomechanics, we feel best prepared to help runners maximize performance and minimize injury risk.  Here are our tips to help you prevent injury:

 TRAIN SMART 

Avoid the “Terrible Toos”. That is don’t do “too much, too soon, too fast”. Strive to be a well rounded athlete. Incorporate a dynamic warm up, single leg balance activities, and various cross training variables that allow you to vary patterns and experience multiple muscles chains and planes of movement for your neuromuscular system. Test your neuromuscular mobility by seeing if you can fully squat. With your feet shoulder width apart, squat down until your knees are maximally bent so your hips rest below your knees. Rest your hands on top of your knees and attempt to keep your bodyweight through your heels. Your back should be relaxed and rounded. If you cannot squat you have too much neuromuscular tone throughout your body which can lead to injury. Maintaining the ability to fully squat keeps adequate mobility through your spine, hips, and ankles.

 DON’T GET “DEAD BUTT SYNDROME”

Get connected with your pelvis, meaning you need to have an awareness of what is going on with your hips, how you hold your pelvis, and the muscles that are firing around it. It’s important to keep adequate flexibility in your hip flexors to allow full use of your core and to engage your glutes during the running stride. Never sacrifice good mechanics for speed. When you get dead butt syndrome, its easy to start pulling though your stride which brings us to our next tip…

 DON’T OVERSTRIDE 

Overstriding is reaching forward and landing in front of your torso. This leads to a more forceful heel strike, braking and a loss of momentum. Instead stride out naturally with your legs behind your center of gravity. Use your glutes and hamstrings to “push and power” through your stride.

LEARN TO ROTATE THROUGH YOUR RIBCAGE NOT YOUR LOWER BACK

Rotation and arm swing during the running stride is driven by reciprocal and alternating pelvic and thoracic rotation. Be sure your elbows drive behind you as your rotate through your torso without over arching your lower back.

 BE AWARE OF YOUR POSTURE

Place one hand on your belly button and the other on your breast bone. Keeping your weight equally distributed through your forefoot and heel and without moving our belly button hand, bring your breast bone forward until your weight is balanced over your hips.  This slight lean forward will help you keep your abdominals engaged while you run.  Don’t allow your pelvis to lead in front of your breast bone because you will tend to overarch your lower back and set up a negative chain reaction of using extension muscles to propel you forward. Standing up straight using your back muscles alone is not good postural practice.

You can also stand more erect by scooping your tailbone forward and using your hip extensors to get your pelvic floor underneath of you. This will help your body push forward and keep you gluteal engaged.

VALUE GOOD FOOTWEAR 

Look for shoes with a stable heel counter and good arch support. The minimalist shoe trend does not provide compelling evidence that minimal shoes will reduce injury. We have seen some runners have positive transformative experiences, while others get hurt and disappointed. Understand that the foot is the end of a big kinetic whip (the leg) and that foot strike is the end result of many other things happening farther up the kinetic chain. You want a shoe that fits your unique shape, posture, and biomechanics.

 LISTEN TO YOUR BODY

Injury prevention is multifaceted. A history of injury, an anatomic issue, plus a training error and/or the wrong shoes can all contribute to injury. Research has shown that strengthening alone without retraining movement patterns does not alter mechanics.  Conscious, mindful running with a focus on gait mechanics, body sensing, postural control and movement patterns is a valuable tool and takes commitment and practice. Pain is there for a reason; do not ignore it. Team up with a running coach and/or a sports physical therapist that specializes in biomechanics and movement analysis to evaluate your body and help you improve your form and muscle balance.

5 tips for 'Fit & Fab' Total Body Wellness

We recently got to spend an awesome morning with the fabulous Kristen Crowley and the WGNT/WTKR News 3 morning crew.  Kristen put together a '5 Days of Fit & Fab' Total Body Wellness series and we were honored and grateful to participate!

In this series, we shared 5 quick tips to set your body up for success not only in the gym, but also in your everyday life. To learn the tips, you can read below to or watch the video clip HERE!

Click will direct you to the WTKR link to watch the video

Tip #1 - Avoid over engaging muscles to try to stand up tall 

Truth be told, “good” posture is not as intuitive as most people would think. Our postural system is a very complex integration of our many systems and neurologically + respiratorily regulated. Our posture is not just a product of our musculoskeletal system and it is not solely about standing up tall. With this tip, we want people to understand that "good" posture should be effortless posture and you shouldn’t have to work so hard to get your body parts coordinated to stand up or sit up tall.

If you are constantly trying to improve your posture and chase a "neutral spine"- you are working too hard, possibly doing more harm than good, and probably contributing to other health inefficiencies you may not even be associating with your postural system. Many people over extend and recruit too many muscles to stand up tall. They are compromising key spinal relationships and distorting the shape of our natural spinal curves in an attempt to "straighten up". Hyperextension can cause unnecessary pressure through the spine, improper joint loading and increases risk of injury for various joints. Large superficial muscles, like your paraspinals, lats, pecs, quads, and calves, need an opportunity to shut off and rest in order to optimize your postural and spinal support. 

Lastly, it's important to understand, "good" posture is not static – it is DYNAMIC and always changing. A good postural system has VARIABILITY and knows how to move in and out of various positions with ease and efficiency. When working out, consider your movement profile, especially if you have any pain during or after your workout. To be Fit & Fab, your body should NOT hurt! and if it does, you have movement and mechanical concerns you should get evaluated by biomechanical specialists (like us!). Our bodies were designed to move and issues occur in posture and movement because our bodies get rotated in certain positions and various body segments have to adjust and compensate.

Tip #2 - Set your diaphragm up for success

The diaphragm is a very important CORE muscle. Just because we can't see it, or feel it, we should not forget to incorporate it in our quest to get 'Fit & Fab'. Our diaphragm contracts over 20,000 times a day and can benefit from proper training just like any other skeletal muscle to assure it stays balanced and mechanically optimized.  

Breathing is foundational in how our core stabilizes and has a huge impact on various functions within our bodies. Restoring the diaphragms mechanical position can improve spinal, pelvic, and ribcage position and decrease joint torque and strain in the lower back,  neck, shoulders and hips!

When training the diaphragm it is important to maximize the exhalation and that is why we use balloons! The balloons provide slight resistance and provide the system with biofeedback. With training the diaphragm we recommend doing it in various positions and incorporating other key postural muscles like your abdominal obliques, hamstrings/glutes, and shoulder stabilizers. We can go on and on about the diaphragm - it is truly one of the most important muscles to helping us feel 'Fit & Fab'. Besides its mechanical influence on posture, it helps to relax the nervous system, improve immune and hormonal balance, regulate brain chemistry, balance emotions, and improves mental focus to help to reduce stress and anxiety.

Tip #3 - Allow your ribs to move

There are so many movements and exercises in the gym that lock our ribcages up. It's important for people to remember our ribcage was designed to be VERY mobile.

Our ribcage is composed of 139 joints with architecture that is supposed to behave like a slinky or accordion (not like puffed up rigid steel bird cage!)

When our ribcage movement becomes restricted and compromised, various parts of our body become vulnerable. Our spine (especially the lower back and neck), shoulders, hips, and even our knees start to compensate and rotate incorrectly - leading to injury over time. Our ribcage kinematics is where our bodies were designed to rotate, and if your not rotating through your ribcage you will get compensatory rotation in you lower back, hip or knee, etc. Think of the ribs as the long levers that direct spinal motion – the ribs need to move before the spine can flex and rotate. 

Ribcages can become too stiff from over recruiting too many muscles to stand up tall, guarding and over stabilizing the body after injury, over bracing a neutral spine, or from improper breathing patterns. When your are hyperextended, your ribcage doesn’t move correctly and this places stress upon other structures of the body. Many people breathe in more air than they breathe out – in fact this is becoming an epidemic. Hyperinflation and over breathing has huge impact on various aspects of our health.

Tip #4 - Warm up your hamstrings

The hamstrings are very key muscles that control pelvic position and provide foundational support for our natural spinal curves. 

Sitting is the new smoking. And too many of us, sit too much, our hamstrings shut off and become inhibited as the pelvic position becomes compromised due to tight hip flexors and lower backs. 

To help keep your posterior muscle chains balanced, think STRENTHEN - don't OVERlengthen! A lot of people worry about strengthening their lower back, but really to keep the posterior chains balanced, most need to STRENGTHEN THE HAMSTRINGS.  Additionally, many people complain of “tight” hamstrings but in order to determine if the hamstrings need stretched or strengthened pelvic position needs to be respected. There is a difference between mechanical vs neurological tightness. We see many people, trying to stretch their hamstrings because they feel tight, when in reality their too long and neurologically excited. Regardless, with the hamstrings BOTH forms of tightness can be improved when pelvic position is optimized and well supported. 

When thinking about the hamstrings, consider them a key muscles to support the spine and good posture, they should be trained to engaged to support the pelvis and when the pelvis is in a better position you can then work all other core muscles better. 

Tip #5 - Train unilaterally and asymmetrically

This is really a simple concept, but I realize that it can sound confusing at first. Luckily new fitness equipment is being designed constantly to help remedy our concerns with training too many movements symmetrically.  When I say training symmetrically, I mean, both arms (or both legs) doing the same thing at the same time. The fitness industry is influenced greatly by various lifting sports - powerlifting, olympic lifting, bodybuilding, etc. All of their training requires specificity but if you are not specifically training for a competition we encourage you to train in a way that will optimize your body's natural mechanical relationships. 

Forcing symmetrical training may be doing more harm than good if you have imbalances through your core central structures. And regardless if you have imbalances or not, the two halves of our body were designed to move independently. Our extremities were designed to move alternating and reciprocally in gait, reaching, and rotation activities. Moreover, in our daily function, we don’t use our bodies symmetrically, and everybody is dominant on one side of their body or the other. This dominance is often exaggerated by the jobs we do or the sports we play. And the understanding of asymmetrical function, explains how pain and dysfunction develops only on side of the body, or why one side wears out before the other.

It’s important to train both halves of the body. To optimize movement health and postural balance, we recommend incorporating sets of unilateral and alternating movement. This principles is especially important above the level of the diaphragm, because of how we use our bodies asymmetrically all the time for various reaching and rotational activities.

For example: Training with unilaterally with alternation is a great functional way to train the shoulders and chest. Instead of using a barbell to chest press, use a dumbbell or kettlebell to press. With shoulder presses, use dumbbells and rest one at your shoulder level while the other presses up. When training the back with an activity like seated rows, use a single arm cable setting and row one arm back at a time. Or with the free motion or nautilus machines - alternate pulls from side to side so each side of the body is working independently. 

It is cool to mix it up – if doing 3-4 sets of an exercises – you may do the first 1-2 sets symmetrical and than the last two asymmetrically and unilaterally to help keep the ribs mobile. Remember tip #1 - the postural system needs variability. Mix it up, learn to breathe, respect your anatomy and mechanical architecture, and you will be on track for 'Fit and Fab' Total Body wellness!

#neverstoplearning #enjoythejourney  #fitnesseducation #learntobreathe #humanperformance#optimizethehumanmachine #managegravity #BuildTheSequence #thrivevb #thrivefit #prination 

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April 2017 London PRI Fitness Course Review

Early this month, I got to travel to Europe to teach the PRI Integration for Fitness and Movement course to a group of professionals in London. The course was jammed packed with Personal Trainers, Yoga and Pilates’ Instructors, Strength Coaches, Physiotherapists, Osteopaths, and even an emergency room Medical Doctor. It was a fun few days and London may be one of my new favorite cities!  Check out the Course Review here!

Q & A: PRI Integration for Fitness and Movement Topic - deadlifting

Question: Patient with lower back pain was being treated with PRI. He is doing well and wants to return to dead lifting. Does he just lift as before with PRI activity as primer? Or are there changes in his technique? Is it practical to maintain PRI positioning - knees bent and pelvis inlet in extension during this particular activity?

Answer : Respecting that each coach and athlete has their own style, as well as intensity and set of expectations they focus on while training, we tend to meet them where they are at, and focus on merging belief systems and paradigms to optimize performance of various biomechanical relationships.  If you have no experience in this domain, it would be best practice to pair up with a strength coach or personal trainer in your community who is familiar with PRI and can help your patient transition back to lifting. I suggest looking on the PRI website for a PRT in your community.

In the case of the deadlift, we want the athlete to be able to properly coordinate a hip dominant movement strategy to raise and lower the weight away from the ground. Observation for technique must go beyond the hips and lumbar spine. We must identify how body segments are organizing to hold the load and get the hips through.

Before suggesting any changes, it may be educational - for both you and the patient - to capture some video footage of his current strategy being used and analyze his movement preferences through a PRI lens:

• How are the hips and thorax being integrated and how are they moving through space?
• Is the lift being executed with excessive reliance on the extremities or is the core (pelvis + thorax)  being properly integrated?
• How is the ground being used?
• How is gravity being managed?
• What kind of strategy (ankle, knee, hip, back, or trunk) is being used to lower and lift the load?

An efficient movement strategy in a compound lift is going to include good collaboration front to back, side to side, with no bias in rotation.

With a compound symmetrical lift, each leg should be used symmetrically to properly distribute the external load and keep the center of mass balanced in respect to the line of gravity.

An inefficient movement strategy may include:

• early sternal or trunk elevation
• excessive back extension without synchronized AF pelvic extension
• plantar flexing the ankles and de-grounding the heels
• early or too much knee extension and quad use
• pulling the weight up instead of pushing into the ground to get the hips through
• not keeping the center of mass balanced between the two legs.

It is not necessary to think about maintaining pelvic inlet extension throughout any compound lift. For proper ergonomics, in a sagittal plane movement pattern like a deadlift, the pelvis and thorax need to synchronize their movements. The pelvis will need to move through a zone of motion to properly manage the hips, thorax, neck, and external load. **During compound lifts, the goal should be to move with the pelvis and thorax synchronized and well controlled.

I do recommend keeping the knees bent. We look for pelvic extension to be initiated before knee extension. If the knees extend too early or lock out, the hips will not be able to get through before the back extends. We don’t want the back muscles to be overused or the knee strategy to be the prime mover. Proper timing of various segments extending is important.

• We want hyperactivity managed so the center of mass and load can be lowered toward the ground and then we want extension coordinated so all moving parts are working together to push the center of mass and load away from the ground.

Hyperactive chains of muscles (rib elevators, pecs, lats, QLs, paraspinals, posterior intercostals, lateral quads/ITB, and calves) need to be able to inhibit to lower the weight in a controlled fashion. Often times at the set up and during the descent, people hang on to “too much” and over recruit. We look for hyperactivity to be minimized so intrinsic organization can naturally neuro-reflexsively be created.

• When I say inhibit in this context, I means to tone down, soften, and relax. The chains may be active with opposition– we just don’t want them “hyper”active.
• Over bracing abs is a form of hyperactivity which disrupts natural neuro-reflexsive stabilization. 
• If the set up is poor and disorganized, chain reactions will further alter biomechanical relationships. Neuromuscular tone at set up and start position is key to successful coordination of body segments.

With a deadlift, compared to a squat, more attention is placed on the hip strategy.

• The shin angle should remain fairly vertical and the ankle joint doesn't move much. With properly grounded feet - hyperactive plantar flexion tone should be managed and dorsiflexion should be adequate to allow proper ankle range of motion.
• As they descend, their center of mass must shift back and they should become sensory aware of their heels and posterior weight shift (sway slightly backwards).  From this position, extension movements are coordinated to push into the ground to get the hips through.
  • Extension is most powerful when it is properly opposed, well grounded, and segmentally orchestrated to lift the weight.
  • In this movement pattern, we are looking for good use of the ground and synchronization between the pelvis and thorax so that the pelvic/hip extension can properly sequence with knee extension and back extension strategies.

Lastly consider the external load configuration. A barbell placed in front of the feet is going to make it more challenging to synchronize all extensor mechanisms. If they are not able to achieve a full zone of apposition independently this becomes a risky load to manage without compensation. A hex bar helps to bring the load closer to the line of gravity and allows the athlete to better manage their center of mass so they can lift heavier with less risk. The hex bar will also help with grounding the feet and sensing the floor. If there is a lot of upper quarter asymmetry and the brachial chains have not been fully cleared, you may want to even consider using dumbbells.

Deadlifts offer a lot of functional integration and I think they should be integrated in most return to sport (i.e. lifting) programs. If done properly on a system that has attained a zone of apposition and that is able to coordinate a hip-thorax strategy well, deadlifts will help to maintain neutrality and promote postural balance. 

*** Lastly, learn more about how patterns of hyperactivity and faulty biomechanics cause problems and inefficient movement patterns as well has how to regulate neuromotor tone by attending PRI Integration for Fitness and Movement Course. 

#thrivevb #thrivefit #prination #neverstoplearning #enjoythejourney  #fitnesseducation #learntobreathe #humanperformance#optimizethehumanmachine #managegravity #BuildTheSequence #TrainParachutesNotPancakes

March 2017 Seattle PRI Fitness Course Review

This past weekend, I was invited to teach at a beautiful Pro Sports Club Performance Facility outside of Seattle. This kicked off the 2017 PRI Integration for Fitness and Movement course schedule. It was a great weekend!

You can read the full review here.

This is a 2 day advanced lecture and lab course designed to assist personal trainers, fitness instructors, coaches, sports medicine professionals, and movement enthusiasts in restoring tri-planar function and core performance. Participants gain an appreciation for PRI fundamental principles as applied to various fitness, performance, and rehabilitation settings. PRI-based screening tools are provided to guide exercise selection, technique cueing, and programming. Emphasis is placed on biomechanical components of gait and thoracic position, as well as neurological movement concepts like breathing, grounding, and proprioceptive integration. Lab sessions allow participants to experience each of the principles presented and learn how to immediately apply concepts in their setting. Programming is designed to restore alternating reciprocal movement patterns to optimize athletic durability.

Defying the Odds - Tools of Champions

The New England Patriots defied the odds by coming back from a situation that seemed impossible!

Tom Brady. Credit Getty Images

Tom Brady credited the team's Mental Toughness for their Epic Superbowl win. 

Mental toughness is a collection of mental performance skill sets that allow a person to persevere through difficult circumstances and emerge without losing confidence.

The ability to focus the mind and view negatives as opportunities is a strategic mental performance skill that separates Tom Brady and the New England Patriots from their peers. 

Here are a few of the Mental Performance tools the New England Patriots use to dominate their competition.

1) Self-Regulation and Effective Thinking. They were able to optimize their mindset and remain focused even when they were down by 18. When things go wrong, they don't go with them.

2) Managing Mistakes and Rebounding from failure by using the 3 R's: Recognize, Reset, and Refocus. Being a winner requires noticing attention thieves, coming back to the breath, and refocusing on what is important now.

3) Down Regulation and Recovery. In the face of an intense lifestyle of trainings, publicity, travel, and high pressure games, Tom Brady expertly optimizes game performances with Strategic Rest and Recovery periods which are crucial for focus.  His Recovery tools include Mindfulness Meditation techniques because of their effectiveness at slowing down the mind and down regulating the body.

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Mental Toughness is a skill that you can learn to apply during under high pressure situations.

Cognitive and mental skills training proves time and time again to be invaluable investments needed by top performers.

It takes systematic cognitive training to seperate yourself from your competition and become a champion. 

Learn more with our Doctors of Sports and Performance Psychology at http://thrivevb.com/mentalperformance

Our Mental Performance Specialists, Dr. Tracy Heller and Dr. Christine Sanchez, can teach you how to utilize these tools and many more so you can optimize your mindset and boost your performance.