PANDICULATION

Mon. Jan 25, 2016

Yep…I never heard of this either!  Yet, it is something we all do everyday at least once…usually when we are waking up.

Pandiculation is the involuntary stretching of the soft tissues which most animals engage in most often after rising or when waking. Yawning is considered a type of pandiculation and sometimes occurs simultaneously with the pandiculation of other body parts.  So, that really feel good stretch most of us do as soon as we open our eyes is a very beneficial form of stretching.

When we passively stretch we first lengthen the chosen area.  A signal is sent to the spinal cord…the spinal cord will send a message to the lengthen muscle and the opposing muscle to contract.  All the communication is between the muscle and the spinal cord.

When we pandiculate the first muscle action taken is a contraction…a message will be sent to the brain that there is tension in the muscle.  We will be able to feel this tension and control the tension and the stretch thru the tension.  We will slowly bring down the intensity on our own.  Pandiculation is an active stretch and is a feel good stretch.  Think waking up and doing the big yawning stretch…you feel relaxed once that stretch is complete.  This is pandiculation.

In pandiculation the communication is between the muscles and the brain…this is the biggie!  Anytime there is communication with the brain…information is being gathered, learning is happening.

I am just touching on this topic as I do not know enough to elaborate.  I did share an article about it yesterday…that article is on this website, linkenden, and my Facebook page.  So, take the time to read it as it goes over more differences between the two styles of stretches.  It is worth taking a look at!

Also, my awesome FT colleagues are working on this topic incorporating into some of our basic exercises.  Can’t wait for that!  Of course, I will be sharing/teaching as I learn.

Starting today, I will take “pandiculating” breaks thru out the day.  Remember, think stretching and yawning on purpose!

Get out there and have a great day!

WHY WON’T PEOPLE EXERCISE

Sunday Jan 25, 2016

I wake up every morning early to have coffee, read articles on fitness, post on Facebook or my website, get ready for my day at the office and get to the gym.  I have been doing this for nearly 30 years.  It’s a habit!  I never give it a second thought…its just what I do.  For me, nothing is more important than my health…so, this comes easy for me.  Also, as a middle aged women with no known health issues…a healthy weight, blood pressure, resting heart rate, and plenty of energy…I,  100% believe this is achieved from a healthy diet, exercise and a good night’s rest. 

It’s mind boggling that people will not take better care of themselves…

I do realize just because doing what is necessary to keep me off blood pressure medicine and any other kind of medication is easy for me…others struggle with exercise, eating healthier and just being active in general.

As a trainer, I hear all kinds of reasons why people don’t exercise.  Also, an article in psychology today listed several reason why people won’t get moving.  Take a look at the list.

I hate sweating.

I hate being too hot.

I hate being too cold.

I hate being out of breath.

I hate when my hair gets messed up.

I hate sore muscles.

I hate blisters and calluses.

I hate getting wet in the rain.

I hate getting out of bed when it’s dark and cold.

I hate going out at night when it’s dark and cold.

I hate getting dirty.

I hate working out in front of people at the gym.

REALLY?  THESE REASONS TRUMP… Taking meds for high blood pressure and colesterol, poor muscle tone, loss of strength, flexibility and mobility, feeling tired all the time and so many spin offs from these problems.  The way I see it, people are choosing to feel bad, move poorly and take meds because they don’t want to sweat or get up a little earlier?  I could go on about insurance and healthcare costs…but what’s the point, if a lot of people are choosing poor health over better health because they might sweat, ache or be uncomfortable for a little bit.

When I see things like the above list it just really unsettles me.  I see at my gym most mornings about 6am maybe 15-20 people come thru…yes, it’s pretty much the same people every morning…kudos to these people!  There are probably 10 other fitness facilities in the surrounding area.  If they all have 20 people at 6 am that equal 200 people getting their fit on before work.  We probably have 170,000 people living in Jackson, Ms alone…and only 200 show up for a morning workout?  Even if 1,700 people should up thru out the day and after work…that is only 1 percent of the Jackson population!  If that doesn’t show how epidemic lack of exercise is right here where I live…I do not know what will drive it home.

Again, these are my thoughts and estimates from what I see, hear and read.  Nothing will change…until we change.

I have said time and time again…it is each individual’s responsibility to take care of your body.  Each of us has to move more, exercise more, eat healthier and get good rest.  This is the prescription for a long healthy life… You may not like it, it may be uncomfortable and it may not fit into your day easily.  We all have a choice.  Choose the healthier way or keep feeling tired, keep taking meds, keep taking pills to help you sleep.

Everyone have a great day and make that change today!

MOVEMENT MATTERS,

STEVEY


WHAT IS DECOMPRESSION(BREATHING)?

Sat Jan 23, 2016

Decompression is the act or process of relieving pressure from a compression.  In diving, diver’s decompress upon returning from very deep waters.  Astronauts, spend time decompressing upon return from space in order to adjust to our normal atmospheric pressure.  Surgeons can do procedures to relieve spinal compressions.  

The fact is, when there is pressure on the spine…it needs to be relieved.  I can not speak about diving or space, but I can speak about everyday life  and the pressure we put on our spines…and how we can do our own decompression through breathing.

We all breathe everyday in order to live.  That’s a good thing!  The bad part about this is…most all of us breath very shallow.  We don’t really get our diaphragm, pelvic floor or the muscles around our rib cage involved.  No one really thinks about that.  Why would we?  After all breathing is just something that happens naturally…right?

The act of DECOMPRESSING is: ability to expand, recover, restore.

In breathing…If we all would consciously take just a few minutes a day and practice breathing better…we could expand, recover, and restore a lot of function in our bodies.  

DECOMPRESSION BREATHING: Will help us expand musculature around the spine, ribs, abdomen, pelvic floor…lifting, expanding, strengthen…this is the ultimate core work.  

DECOMPRESSION BREATHING: Will help athletes recover much faster.  For the everyday person who avoids the stairs because it takes your breath away…learn how to practice decompression breathing… Joggers, runners, weekend warriors…you will get better at everything by learning how to breathe better.

DECOMPRESSION BREATHING: Will help us recover quicker from injury, muscle aches and pains.  There are even articles out now how better breathing can help with neuro muscular disorders like MS, Parkinson’s and others.  Breathing bigger, deeper, wider pulls in more oxygen!  Feeding the lungs, the brain, and soft tissue is a good thing!  Oxygen heals, it helps us relax…blood pressure gets better, the heart won’t over work.  Oxygen helps everything!

If you are overweight, over stressed, have poor posture, poor balance, poor movement….even a poor attitude in general, but especially about your body…

DO SOMETHING DIFFERENT!

Learn how to do DECOMPRESSION BREATHING!  

If you want to really make a change…start with your breathing!  It’s something all of us do…everyday…all day long!  Why not make our breathing more useful…

Contact me with any questions and or to get set up!

Have a great day!


POSTURE AND BREATHING IS HOW TO START

Tue Jan 19, 2016

Wow…the month of January is just about over!  

How are the resolutions coming?  I know many of you promised yourselves this is the year…the weight is coming off, the marathon is gonna happen, I’m going to that gym 3 days a week…

I believe everyone should be working on their body, the weight issues and whatever fitness goal you choose.  I also believe there is a proper “process” you should go thru to get the most out of your program.  Trust me…if you are overweight for example, don’t jump jump into a h.i.i.t program.  If you have back problems for example, don’t jump into running.  Matter of fact, don’t jump into any workout program until you have been evaluated. 

The most important thing you can do before starting your choosen fitness routine is to get your posture (alignment) checked.  I can promise you… If the body is not in good alignment there will come injury, muscular pain and tightness and/or joint problems.  This will lead to time off or quitting due to the discomfort/pain issues.  

The 3 main principals to be addressed by EVERYONE…from beginners to seasoned exercisers are:

1.POSTURE (ALIGNMENT)

2.BREATHING

3.CONTROL

To be honest…most personal trainers do not focus on this.  I see people in the gym everyday exercising in poor posture…some in extremely poor posture!  This is not helping them.  They are putting more stress on their joints and muscles due to the poor alignment.   The brain is busy making compensation patterns in order to get thru the exercises.  Again, injury, tightness and pain will follow…

Do yourself a favor…learn about your posture and how your body is moving.  You will gain more awareness, strength and mobility just by working on your posture before you ever pick up a weight or jog that first mile.

I want everyone to exercise…whatever form you choose!  Learn to do it safely…efficiently…in as good of form as possible!

Find a posture specialist or someone who includes posture in their fitness assessments.  You will exercise better!

Of course, posture and exercise is what I do.  Contact me for your assessment today!