POTURE AND MOTION

Sat 6/27/15:

Saturday’s… A day to sleep a little later. A day to clean house and do yard work. Grocery shop and prepare fog the week to come. Some of us have our sporting events to attend or participate in.

If Sunday rolls around and you can barely roll out of bed from all the activities…

Maybe your posture should be checked?  The way we balance our bodies can be a direct correlation to pain issues.  It’s not the act of mowing the grass or playing the round of golf that’s causes pain… It’s how we are moving due to our posture.  It’s how we are compensating due to tightness or weakness.

Your posture sets the stage for HOW you move when you exercise. Moving with poor posture puts you at an increased risk for injuries and pain, while moving with the symmetry of good form and control helps you get the best benefit from any exercise. So to keep moving well, check in with your posture.*

Enjoy your Saturday…

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POSTURE BREAKS

Fri June 26, 2015

Take a posture break every hour.   Everyone should get up and move around consistently during their day.  

Being to busy is not an acceptable excuse!  We are all busy… Stand up at your desk and shake those legs out.  Stand when talking on the phone.  If you are a lucky individual who knows FOUNDATION TRAINING…do a decompression pose or a founder.  After lunch take a quick walk around the parking lot or the office building.  If it’s to hot…pace up and down the hall.

Sitting is bad period!  Get up and move.  Get into a good posture and breathe deeply.  Sit in good posture. Take notice of where your head is, are shoulders slumped, are your feed under your knees, are you sitting on one hip more than the other?  All this stuff is important.  If you knew FOUNDATION TRAINING you would be aware of your posture.

Gotta go…have a great Friday and weekend coming up!

ADULT SCOLIOSIS

June 24, 2015

I have noticed from teaching FOUNDATION TRAINING how many adults have developed scoliosis.  I especially see this in my 60 and above age group.  This form of scoliosis develops from a gradual deterioration of the facet joints. This is the same process that causes osteoarthritis of the spine; however, in degenerative scoliosis the pressure of these deteriorating facet joints causes a straight spine, as viewed from the back, to begin to shift so that the spine curves to one side.

Pain is present in some patients, but not all, and is similar to the pain of osteoarthritis of the spine, which is caused by the same joint deterioration process. Patients may experience stiffness and pain in the mid to lower back and/or pain, numbness, and weakness in the legs and feet.  The pain can come from the inflammation of the joint and/or from the musculature surrounding the area.  These muscles will tighten up in order to protect the spine.  

Our spines and joints will deteriorate as we age.  The thing to remember is to take as many preventative measures as possible thru our younger years.

What we eat is important for our joints.  We have to have calcium for strong bones.  We need vitamins and minerals from plants.  We need protein and omega’s from lean meat and fish.  Keeping weight under control keeps constant excess stress off our joints.

Posture!  Poor posture and poor movement from poor posture increase stress on the muscles and joints.  Posture is something that can be improved through FOUNDATION TRAINING.  

Exercise! Our muscles and joints need to be moved.  Joints and muscles need to go thru full range of motion and experience different stresses daily.  Exercise keeps muscle and bones strong…  There are so many forms of exercise available.  There is absolutely no reason for people to not exercise…

Hope this article helps those of you who are noticing a curve in the spine developing.  It’s not to late!!! Learn FOUNDATION TRAINING.  Degeneration is going to happen to all of us.  It’s up to you to manage how well you age.

TMJ AND FOUNDATION TRAINING

Monday June 23, 2015

 What Is TMJ Disorder?

TMJ stands for temporomandibular joint, which is the jaw joint that connects the mandible, or the bone of the lower jaw, to the temporal bones of the skull on either side of the head. Symptoms of TMJ disorder (often referred to as just TMJ) include:

 Pain in the jaw and surrounding muscles… Grinding/clicking of the jaw… Jaw muscle stiffness… Locking of the jaw.  Remember the jaw is a joint just like the knee, ankle, finger etc.

TMJ can develop from injuries…such as a broken jaw.  Stress, grinding teeth, gum chewing, poor posture, dental work, arthritis to name a few.

Usual treatments consist of simple jaw exercises, bite adjustments, simple occlusal guards…more elaborate guards, medicines.  More extreme cases could be treated with injections or surgery.

I have worked in a dental office for over 20 years and have seen cases of TMJ.  TMJ can be a nuisance and should be treated conservatively at first…then more advanced measures if the symptoms can not be managed.  Managing symptoms is how to manage pain.  We do the same thing for back pain, neck pain, wrist pain.  The jaw is a bone with a joint that is moved and supported by muscle and ligaments…just like all of our other joints.  The more you can manage pain by motion the better.

Since I am a “body” person…lets talk forward head posture being a possible cause of TMJ.  The average 10-12 pound head we all have is supposed to balance directly between our two shoulders.  When the head juts forward it becomes heavier increasing the weight and the stress on our neck, shoulder, upper back.  Some of those neck muscles are attached to our jaw.  When these joints are out of position…the muscles have to work very hard in order to balance our head.  When soft tissue is strained, or overworked it can it will pull on the bones causing malalignments.  When we are out of alignment our brain calls for help from other muscles…this cause muscles that should be doing their job to rest.  This becomes a cycle of some muscles doing to much and some not doing anything…hence “muscle imbalance”. 

Posture is the ability to balance the body.  Some of us have really good posture, some pretty good and some really poor posture.  Therefore, people with poor posture…specifically “forward head syndrome” have musculature that is really stressed and working harder than it should to hold the head up.  

If you have TMJ issues…get your posture looked at.  Forward head posture can be improved.  The shoulder, neck, traps, rhomboids can be strengthen to help get the head back in better alignment which in turn take stress off that jaw.  Foundation Training is perfect for this.  Foundation Training is posture work for the posterior musculature.  

FOOD/POSTURE/EXERCISE…ITS ALL A CHOICE!

Wednesday 6/17/15

My philosophy on the body…

Do everything you can now to keep your body healthy.  Feed it with fresh vegetables and good cuts of meat.  I talk about a lot of topics on taking care of our bodies, but what we feed our cells, muscles, bones, blood and tissue is at the top of the list important!!

Posture.  Anything that causes poor posture will, over time, affect our joints.  The better posture you maintain as you age the better your body will move mechanically.  Poor posture catches up with people over time.  So many people tell me, “I have always had bad posture”.  We do not usually feel the effects of poor posture in our youth, but as we age the wear and tear of musculature working out of sync really hits us hard.  Back pain, joint pain, curves in the spine develop, we start getting bent over, we can not walk/sit or stand for long periods.  These are some of the issues that develop because of poor posture.  What’s worse…these ailments are progressive if changes are not made.

Exercise.  We all need to move.  Everyday, as often as possible.  The soft tissue of the body needs blood flow and oxygen.  The muscles move the joints…joints need range of motion work.  The brain signals the muscles what to move and how to move it.  Movement is a complex “SYSTEM” of communication between our brain and musculature.  This system needs to be utilized through a variety of ranges and loads, so that the “system” works optimally.  Lack of use causes atrophy, weakness, adaptation and poor communication…period!

If you want to be the middle aged person with no energy and no motivation to take a walk or play with grandkids, then so be it.  That is a choice.

If you want to be bent over or take pills everyday for your pain issues…then so be it.  This is a choice also.

If you want to be the person who who choose to accept their obesity and just keep eating.  Obesity affects the soft tissue and joints and organs.  Then so be it…again, another choice.

If you want to change, if you want to move better and feel better, if you want to age well…it is not to late!

Our bodies are great learning machines.  You can reverse some of the damage caused by poor diet and poor posture. 

I am off for my walk, some FOUNDATION TRAINING warm up…then to the gym.  Get up and start changing…

Hoping I motivated at least one person today!

MOVE

Tue 6/16/15

Morning! 

Get up and get moving…

I mean really…MOVING!  Just move.  Get on the floor and roll around.  Get down there and crawl around your house or crawl in the back yard.  Your body will like it.

Moving doesn’t mean you have to lift weights necessarily.  Experiment with your body.  What movement is hard? Can you even get to the floor?  If not…you really need to seek help in freeing your joints up.  

We could all move so well as children.  Watch your kids or grand kids play.  Watch how they move.  Watch how a baby figures out how to get from place to place…they are developing strength.  Get on the floor with them.  They can crawl all day and we can do it 5 minutes.  

I’m off to take my walk, a little crawling around and see what new move I make my body do and of course some Foundation Training thrown in.

Have a great day!

REAL CORE WORK

Sat June 13,2015

I am meeting a friend today and introduce FOUNDATION TRAINING to him.  This person called me yesterday saying he hurt his back when he bent over to pick something up.  He went to a friend of his who is a doctor at a spine clinic.  He had X-rays and such done and the doctor tells him everything looks good…that this is a muscular problem.  The doctor tells him to strengthen his core!  The doctor also put him on muscle relaxers…Dern it!  I am glad my friend remembered our conversation 6 months ago when he had inquired what I had been up to.  I had briefly explained FOUNDATION TRAINING. 

First, what makes up the core?  This is important to know.  Most people think it he core are the abs…where the 6 pack is supposed to be.  The core is much more than the abdominal area.  The major muscle groups of the core consists of the diaphragm, transverse abdominus, multifidi, pelvic floor, internal & external obliques, erector spinae, and rectus abdominus.  The latissimus dorsi, glutei, and trapezius also are important components of the core.  All of the above mentioned muscles are located in and around the pelvis and stomach, back and ribcage area…front and back of the body.  

Now, that you know what the core is let me explain what FOUNDATION TRAINING does for the core.

FOUNDATION TRAINING will apply and anchoring technique coupled with a breathing technique which allows a person to decompress their own spine with all the musculature mentioned above.  This is called decompression breathing!  Decompression Breathing is a fabulous muscular way to breathe using the diaphragm, lengthen the spine creating space while bringing in healing oxygen, and really making the muscular contract, lift and expand. 

FOUNDATION TRAINING has a variety of exercises (pose positions) that wake up the core muscle group, the hamstrings, calves, feet, even the neck muscles.  If you will practice FOUNDATION TRAINING a little everyday all these muscles will start to lengthen, strengthen and work together.  Having all these muscle groups work together is vital to being strong and fit.

FOUNDATION TRAINING improves posture!  If a person is in good posture the muscles are working more effiecently because they are in a better position.  Good posture promotes proper joint position.   If the joints are in good position the move us around without pain and with less wear on tear on the joints.  Good posture is just flat out the only way we can have good mechanics in body movement.

FOUNDATION TRAINING just feels good!! Don’t get me wrong…FOUNDATION TRAINING is work…intense muscular work.  After a session you feel awesome.  All that oxygen coming in coupled with all the muscular contractions at once…then movement while in the lengthened state!  This is core work!  This is how you take care of your body!

FOUNDATION TRAINING teaches the individual awareness about their own body…which is awesome because we are all unique.  

FOUNDATION TRAINING improves breathing, posture, flexibility, mobility, stability, balance and decreases pain.  We need every one of these components to be healthy and fit.  We need every one of these components to move well and be well.  We need to move well now in order to age well.  After all, don’t we all want to age well and be as mobile as possible into our 60’s, 70’s and 80’s…. I sure do and I intend to with FOUNDATION TRAINING!