The power of being human in healing & recovery

Photo by Anete Lucina via unsplash.com, edited by KT

In the last month of 2016, I was deeply struck by the death of AA Gill, a "journo giant", who died from cancer. It inspired me to write this article about why being human to each other, and to ourselves, can have a profound affect in healing and recovery and at the very least make an individual feel that they matter, especially when facing terminal illness.

AA Gill's last article, published just one day after his death explained his traumatic and frustrating journey of care from the NHS in the last months of his life. I was struck by how beautifully he narrated his situation. He was denied a life lengthening treatment, immunotherapy, because it is too expensive to get on the NHS. He acknowledged the genuine care towards of the people who work within the NHS towards him, mentioning in particular a nurse who was devastated to learn that his chemo was no longer working. He ended his article by saying,  "you don't get that in the private sector" referring to the humanity and empathy of the nurse.

You can read AA Gill's parting gift to the world here:

http://www.thetimes.co.uk/article/more-life-with-your-kids-more-life-with-your-friends-more-life-spent-on-earth-but-only-if-you-pay-d7lwpht3j

Same same but same

The turn of a new year always makes us a bit more philosophical as we look back at what we have achieved and then look forward to what lies ahead for us. I see countless Facebook posts about 2017 being the year of kindness, of solidarity, peace, togetherness, humanity. I myself posted my new years message, urging people "to be the change you want to see".  New year or mid year, we all want the same thing to feel the humanity of others and to feel that we matter. It's what connects us and it has powerful healing properties.

How to be human 

Above all, whether you work with people or have people in your life who are in pain or recovering or not, the way we can help each other in a daily way is just by being human. Being human to me means being kind. It means holding space for someone when they need you; listening to someone in need of being heard; giving of your time, energy and love. It also means holding space for yourself, listening to yourself and allowing yourself to be quiet, giving back to and loving yourself. I believe the body knows how to heal itself otherwise our species would not have survived this long. It needs the right conditions - physically, mentally and emotionally to help it along. 

Humanity heals

This is relevant in our personal lives, in our work life and particularly in medicine and therapy when you seek help for illness and injury. Being human or what the medical profession often call "bedside manner", can have a profound affect on your perception and ability to recover.  It is really important that you choose therapists and medical practitioners you trust, have a good relationship with and who hold space for you without judgement or ego during your healing and recovery. If you feel you need more "human" than what is being offered do not be afraid to walk away and find therapists who better suit your needs. My new guru, the late Louis Gifford, believed that the human part of therapy and medicine is as important as the healing of tissue, because you, your consciousness, is part of that healing. Your synaptic connections, your thoughts, play a part in what messages get sent from the brain to the tissues. Feeling safe and cared for positively impacts your emotional and mental outlook on recovery.  

Human yourself  

And kindness and humanity doesn't always have to come from others. Being human to yourself is just as important. I firmly believe part of the self-management of your own injury or condition is being kind, loving and compassionate to yourself. So go be more human to yourself and others in 2017 and see what impact it has on your healing and recovery, your life and the lives of those around you.

If you are struggling with an ongoing injury, or have suffered with ongoing pain that just won't go away we can help. Please contact KT at KT@precisionmovement.co.uk for a complimentary phone conversation. 

Hot chocolate that helps your healing & recovery

As the days and nights get colder it's tempting to reach for warm foods that give your comfort but may not be nutritionally beneficial.  Nutrition is an integral part of recovery from injury and pain as well as supporting a healthy happy lifestyle.  

You really want your food intake to be doing the following:

1.   Reducing inflammation in your gut and in your body overall.  Inflammation stresses your immune system which means healing and recovery are compromised.  You want to promote healing and recovery by reducing inflammation.

2.  Nourishing your body with antioxidants, vitamins and minerals for healing and recovery and for all the vital processes for a healthy, happy functioning body.

3.  Fuelling your adventures or your rehabilitation is that's where you are currently at!  Whatever your life is filled with you want your food intake to support you so you have the energy to enjoy it.

A quick and easy way to fulfil all these criteria and even take with you on your adventures is with this incredible rich hot chocolate drink.  It's loaded with anti-inflammatory foods such as coconut cream and super antioxidant rich cocoa powder containing maca and cacao as well as plenty of vitamin E from the fresh almond milk.  I drink it as a bedtime warmer when I make my hot water bottle at night.

Rich Hot Chococo

Ingredients

* 1 cup fresh pressed almond milk

* tablespoon coconut cream 

* 1-2 tablespoons Of The Earth Superfoods Hot Chocolate powder

* Stevia to taste 

Instructions 

Place the almond milk in a saucepan on the stove and heat gently so as not to burn it.  Place the almond milk and all the ingredients in a blender and whizz up.  Drink with joy and let the nutrients heal you!  

An audio postural meditation for you

I'm always trying to think of ways to recreate the sessions you do in the studio for your to travel with or do at home.  As you know, consistency is the key to getting better faster.  

I have considered doing video clips of exercises but I'd rather not have your attention on a screen when it should be on your body and how exercise feels. So, I've come up with something I think is much much better! I'm going to trial audio recorded training sessions.  

Benefits  

1.  It's the closest recreation of doing a session in the studio with me but without me. 

2. You'll hear my motivating little voice saying all those helpful little analogies and KTisms that get you in the right alignment doing the right movement. 

3. You can take your focus into your body and use a mirror for feedback instead of looking at a screen. 

4. You can put on your headphones anytime, anywhere and inconspicuously do your programme. You'll look like a total pro in the gym! ;)

5.  You'll be more motivated to do that third and final set instead of just doing the bare minimum two.  You know it's the last set that really counts!

First come first served... for the freebies!

I'll be trailing the bespoke recorded training session for free for the first three people to email me.  I think one has already gone now so there are only two free ones left.  Just inbox me at KT@precisionmovement.co.uk and I'll record your latest home programme for you to download and listen to whenever, wherever.  

Going forwards, bespoke recorded sessions will be charged - fee upon request! 

Freebie for all

As as a preview, and due to popular demand, I've recorded a demo above. It's a 10 minute guided postural meditation that you can listen to on your commute to work or on a 10 minute break during your day. You can do it sitting or standing.  Let me know what you think! 

For those of you not working with me at the moment, if you don't understand what the analogies in the recording mean please do feel free to book a postural session with me so I can teach you.  Once you know what all the references are the recording will make much more sense!

If you would like me to send this recording to you directly so you can download it to your phone please ask me in your next session or email me at KT@precisionmovement.co.uk.

Is this the best hotel gym space in London?

As many of your know Precision Movement has been making extensive additions and changes to our little Mayfair studio space courtesy of Grosvenor House Apartments.  And though she be little she is (mighty) fierce and versatile.  Here are the new changes to the space and how they optimise your workout.

The rig 

This March we had a custom designed BeaverFit rig installed into the ceiling.  This has been the most anticipated change in the studio since we moved in.  The rig will be used for pullup/chin up and brachiation training. Also check out the fat GRIPZ for extra intensity without extra load.  It has proved super popular so far! 

Suspension Training 

The rig also enables us to use TRx, Crosscore180 and Olympic Rings for suspension and aerial training.  Bring on the strength!  The rig is 3.5m long meaning we can have someone working on the Kinesis, someone working on the TRx and someone in the weight area quite comfortably.

The floorspace 

The matted floorspace has been increased by a third meaning more workable space for people to use and more people using the space at the same time.  It also means the floorspace becomes more versatile - we can bring out a barre for a ballet workout or clear the space for kickboxing or a yoga based work-in.  We have had some guests using the space to practice their karate katas and MMA moves.  We have left the space open for just this purpose because no single person's workout is the same and we want to cater to that as much as possible.

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We now have adjustable weights up to 41kg each alongside the original rack of 1-10kg.  We have a few olympic bars and weight plates for more traditional strength training as well as weighted medicine balls and powerbags.  The original Kinesis cable machine is still installed as well.

 The bring out put back system 

We have lots of different equipment that can be used in the space - kettlebells, powerbags, battling ropes, agility equipment, olympic bars, medicine balls.  We bring out what we need into the space for your specific workout and then put it back to open the space up again.  It sounds really obvious but many gyms, particularly hotel and residence gyms are the same space as our little studio but packed full of machines which limits the type of exercise you can do in the space. Training has moved on past machines... there are some uses for machine work but at Precision Movement we are more steered towards challenging your body in different ways. Which is why we think our space is becoming one of the best hotel gyms in London. 

The space is being used more than it ever has been and it's being used in many ways, for all kinds of movement, workouts and sports conditioning.  If you haven't been down to visit yet, then please do. We'd love to have you! 

How corrective exercise differs from regular exercise

KT at Precision Movement

The number one question I get asked is "Are you a physio?" - unfortunately I cannot lay claim to this esteemed profession!  I am not a physio.  The second question is, "So are you a personal trainer then?".  Again I cannot say I am a Personal Trainer either - well not anymore.  I fall somewhere between the two and work under the grandiose title of "Corrective Exercise Specialist".  This line of conversation invariably leads to a discussion about what type of exercise I do and how it differs from gym training.  I will now humbly attempt to explain in an effort to give you a better understanding of the difference....  Wish me luck!

What is corrective exercise?

Corrective exercise is a special type of exercise usually used as part of the rehabilitation process in healing and recovery from chronic pain, injury or surgery, or given to those who suffer from poor posture.  The emphasis really is on optimal alignment, stability, mobilisation and then strength development.

In comparison regular exercise that you might do in the gym or in sports has a different goal - often increased fitness, body shape change, weight loss etc.  As the goals are different the exercises and movement given are bigger and incorporate more muscles.  This helps co-ordination for sports and is also effective for conditioning the body to change shape and increase fitness.  If I were to give these exercises to someone who is in pain and has poor alignment, poor stability, mobility and strength they would not be able to perform them effectively and could potentially hurt themselves further.

It's important to mention here that corrective exercise also forms a foundation for all movement and exercise.  If your foundational principles are good then your risk of injury is much reduced.  When clients come to Precision Movement with fitness goals we still take them through foundational principles to make sure alignment, stability, and mobility is optimal for more complex movements.

The types of exercises

The majority of exercises I do with clients at the beginning of their programmes are floor or swiss ball based.  I ask them to repeat the repetitions many times to elicit postural change and I also ask them to engage in mindful exercise which includes some psychology techniques.  Corrective exercise rarely makes you sweat and definitely doesn't increase your heart or breathing rate.  It is not easy though!  The areas we stretch are usually tight and stiff and the muscles we train are weak to begin with.  When clients adapt and improve, programmes are updated to challenge them further.  

A classic exercise I teach clients is the horsestance series.  It looks very easy but it is actually quite challenging.  Before clients can do this exercise effectively I'll also teach and often reset their breathing mechanics, help them effectively activate their core and how to activate stability through their hands and feet.  When the exercise is performed correctly it is exceptionally effective in training stability and forms a solid foundation for more complex movements that you would do in the gym or in sports.  

Typical exercises you might see in the gym are squats, lunges, pullups and pushups.  These are all neurologically complex movements meaning the brain needs to send a huge amount of information to the muscular system to perform the movement successfully.  You might use a kettlebell swing which is a dynamic form of a deadlift pattern. Running, martial arts and many other sports are also exceptionally challenging to the body and brain. To perform these exercises and sports well you'll need optimal joint stability, understanding of core function, breathing mechanics, optimal joint mobility and to minimise the risk of injury good alignment throughout the body as well as in the movement.

When does corrective exercise become regular exercise?

At Precision Movement we are specialists in change.  Our goal with everyone is to get them to a fully functional movement state for life and whatever sports they participate in.  

We don't want someone lying on the floor doing a mundane exercise forever.  We may ask someone to do this in an early stage of rehabilitation to get certain muscles firing but when they adapt to the exercise we make it more challenging.  All the exercises we give have many many progressions right up to regular exercise that you'll recognise well.  Perhaps the difference in giving regular exercise at Precision Movement is we might make changes or modifications that are specific to an individuals needs eg.  A static lunge might include a band to emphasise the inclusion of the hip stabilisers that have a tendency to be lazy - they might now be strong but the band acts as a reminder for the individual to maintain good knee alignment.

In a way, we use corrective exercise like servicing a machine.  A machine that has been running for a while might need some parts changed, an oil or water change.  Similarly, we'll do a maintenance check and make sure all the stabilisers are firing correctly and alignment and mobility are good.

For more information on corrective exercise for postural alignment, pain relief and management of injuries and degenerative conditions please contact us.

How to be healthier and happier at work

I love my job!

Last month I was invited to speak at the Lansdowne Club in Mayfair about the tragic death of Moritz Erdhart. I posed the question 'does the responsibility of your health and wellness lie with the company or does it lie with the individual?'  In part 2 of this blog I'll be focussing on how you the individual employee can take responsibility for your own health and wellness at work.

The buck stops with you

I truly believe your personal health is your own responsibility.  That is not to say you should automatically know how to attain optimal health - that is what health specialists are for.  But, however many health benefits your company offers you it is your responsibility to use them.  I think we can all attest to feeling sharper, more productive and more amiable when we are well rested, well fed and have a sense of content and happiness about our lives.  

Stop, think

Every time you order a meal you are making a personal choice about how to nourish your body.  Only you can get to the gym, or get to the 5-aside football, office rugby game or pilates class.  Only you can make a decision to sort out your desk related back pain.  And it also your choice (within reason) about when to leave the office at night. 

The LifeRez - It's a state of mind

You can minimise the chances of injury or illness by taking responsibility for your health now and making LIFESTYLE changes that you can maintain for the foreseeable future.  A few blogs ago I wrote about Precision Movement's Life Resolution campaign - making smaller manageable health changes that you can maintain for life. At work your priority is work but health and wellness will make your work more enjoyable.  The liferez system is perfect for implementing health and wellness into you work life.  

The essentials

There are a few small essentials that you can easily incorporate into your work place.  Start with your work station - ask for an ergonomics assessment to ensure you have the best possible posture when you are working.  Drink more water and you can start by adding just one extra glass of water a day.  Make sure you leave the office at lunchtime for fresh air, natural light and movement.  There are many more things you can improve easily and you can find out what they are and how to implement them on Twitter page and Facebook.

The back bone of life

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Last week I was asked to speak at the L Club in on Sloane Street about the importance of the spine for health throughout life.  I thought I would share with you what I shared with the audience of the L Club how your spine develops, what injuries it is most vulnerable to at certain parts during your life and how you can minimise the risk of injury as you age.  If you are tempted to just read what it says under your current age bracket this would be foolish.  Remember what you have done in the past and what you do now will all influence how the spine will respond in later years. Read on to find out more....

0-3 years 

When we are born our spines are curved like a shell.  In the first 2 years up to when we walk we go through huge amounts of development and change in the spine.  We learn how to move it and stabilise it and to sit up, crawl and walk the spine changes alignment.  As we grow our spines take on three curves - cervical, thoracic and lumbar and these curves are responsible for maintaining good posture, keeping our intervertebral discs in place and providing shock absorption.  This is one of the most important developmental stages of our lives and we should never underestimate the value of babies learning to move efficiently and effectively.  The movements and postures that babies learn here serve them for the rest of their lives which means if faulty movements are developed it will affect movement, co-ordination, posture and strength development in later years.

3-21 years

This is the time when we should move and learn sports.  Jumping around and pounding on our bones is the best way to make them dense and strong coupled with a good intake of calcium from leafy greens and vitamin D from the sun as well as good overall nutrition.  Any weight bearing sports are good for bone density development (swimming is a non-weight bearing sport).  Intense learning of sports is not recommended until age 7.  Ideally children should try out lots of different activities.  At age 7 if children show an interest in a particular sport they have enough neural development to learn more intensely.  Children should not lift heavy weights as it can stunt growth.  

21-30 years 

When we get to 21 we have fully grown but we can still increase our bone density.  Bone density is exceptionally important for the prevention of osteoporosis.  Between 30-35 our bones begin ageing and it is no longer possible to increase our bone density - we can only slow the rate of decline.  This is effectively done by weight bearing exercise such as strength training.  The discs between your vertebrae have fluid and a jelly like substance inside which acts as part of the shock absorption I mentioned earlier.  At at 30 our bones cannot get any denser.  From here our bones go through a process of becoming less dense.  

30-45 years 

This is the time when the spine is most vulnerable to disc injuries.  Mostly because of our lifestyles - too much sitting and not enough movement.  Up to age 45 the discs are refilled with fluid each night as part of the recovery process when we sleep.  This is why you are taller in the morning and shorter at night!  One of the reasons why disc injuries happen between 30-45 years is because of years of 'ligamentous creep' the connective tissues in the spine stretching over time to accommodate poor posture.  Ligaments are the strongest structures in our bodies connecting bone to bone and they give our skeleton stability.  Once ligaments are stretched they do not go back to their original length.  Over time, years of time, it makes the spine unstable and then the discs become vulnerable to pressing out on to the nerves.  

45-55 years 

Past 45 the discs begin to dry up and the spine becomes stiffer.  This actually has an advantage as the discs are less prone to pushing out against the nerves because they are less plump.  However, less fluid in the discs means loss of disc height.  Firstly, you lose height which is not so bad.  Secondly, your vertebrae are much closer together so the ligaments become lax and can create instability.  This hinders movement, particularly rotation, and can also lead to bone spurs and stenosis.  

55 onwards 

Depending on what you have done or not done with your body you may experience some pain or injury in your spine as you age - common but not normal issues are osteoporosis, arthritis, spondylitis, ankylosing spondylitis and postural imbalance.  What I always find interesting is that most people as they age will have some sort of disc degeneration but not all suffer with pain from it.  The key here is movement - the more active you are the less likely you are to feel pain.  

The most important point here is what you can do to minimise the risk of injuries and diseases when you are older.  Once you have these issues they can be managed but they are not reversible.

If you want to know more about minimising the risk of spinal complications when you are older or maybe you have a spinal injury that you'd like to know how to manage better then contact me at 

KT@precisionmovement.co.uk

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Does having a strong core relieve low back pain?

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Well the obvious answer is yes having a strong core contributes to the relief of low back pain.  The bigger questions here are what is the definition of 'the core'?  What muscles is the core made up of?  Is it only abdominal work I need to do?  The answer to this question is a resounding NO!  How do I activate 'the core'?  How do I move successfully whilst keeping my core activated?  If you would like to know the answers to these questions then read on.....

What is the core?

Unfortunately it is mostly referred to as the abdominal region and this is a classic example of how a little information can cause more harm.  Think of the anatomy of the core - the centre of your body -  it is a cylinder.  It has an anterior wall, the abdominals, but it also has sides, a back, a base and a lid.

Just like a house if you only re-inforce the front wall you will create imbalance in the house and the un-inforced parts will weaken and crumble.  If you only train the abdominals you will create an imbalance between the front and back of the body.  The abdominals will get stronger and the back muscles will get weaker.  the pull on the bones from the abdominals and the lack of counteraction from the back muscles will cause a more flat back and a posterior rotated pelvis.  For those with disc injuries this is just about the worst thing you can do because the discs are at even greater risk of coming out, irritating the nerve and causing you great discomfort.

The mechanics 

Activating your core is not as simple as contracting a few muscles.  The diaphragm acts as the lid of your core cylinder as well as playing a major role in respiration.  Your breathing is very much involved in optimal core activation.  If you have faulty breathing mechanics and/or the alignment of your ribcage and pelvis is out this affects the role of the diaphragm in core activation.  Ultimately successful and useful core activation is a blend of alignment, good breathing mechanics and the understanding of how to activate ALL the muscles that make up the core.

Gently does it

Activating your core for support is actually very gentle - about 10-15% of a maximal contraction.  If you contract to hard you'll do what is called a brace.  This is not bad and in some cases is necessary such as in ultra heavy lifting but what happens to the cylinder is it becomes rigid and immovable.  The point of activating the core for support is so you can move freely without restriction.  If you are going red or cannot breathe when activating your core you are contracting too hard.

Intra-related - it's complicated

There is no use thinking I'll train all those component parts separately.  In order to provide optimal support for your spine all these muscles need to work together.  You have to train the brain to switch on these muscles like a conductor begins an orchestra together.  If the firing order is out it will sound like a badly rehearsed concerto.

All together now

Once you have the component parts working in harmony then you must teach your body to move with this new core support system working.  At first it will be a conscious effort but over time it will become automatic.  This enables you to move effectively for life, for fitness, for your sport and with the correct support so you can move without pain and minimise the risk of injuring yourself further.  

So now you know that your core is more than just the abdominals I would recommend seeking out a specialist who can teach you correct alignment of the ribcage and pelvis, correct breathing technique and correct core activation to support your spine.  A good indication of a specialist in this field is one that can explain the mechanics and teach you the application simply and effectively.  

If you would like to know more about core activation and how it can help support your back and other joints effectively for movement contact me at KT@precisionmovement.co.uk.

5 common desk bound injuries and how to avoid them

ipad user slouching

The office environment does not lend itself to an optimal pain free and posturally aligned existence.  Our postural alignment is often the last thing we think about until we begin to experience pain.  Here are the 5 most common aches and injuries from a desk bound environment and how to avoid them.

RSI - Repetitive Strain Injuries 

This is an umbrella term given to a collection of upper limb injuries including thoracic outlet syndrome, double crush syndrome, carpal tunnel syndrome, golfers elbow, tennis elbow.....  These injuries mostly start in the neck and shoulder area and commonly come from postural misalignment.

How to avoid it 

Try to avoid typing for long periods of time - take a break for a few minutes every half hour or so.  If you have a smart phone with voice activation then use it to give your hands, fingers and wrists a break.  Take time off your phone and tablet by reading a newspaper or a book or listening to music.   

Low back pain

This is probably the most common complaint of all desk bound workers.  Back pain can occur for many different reasons and your office environment can contribute and exacerbate it.  The most common cause of back pain is slouching in your chair and then sustaining postures for long periods that encourage certain structures to be stressed more than others.

How it avoid it

Sitting for long periods is not great for your back.  Make sure you move frequently throughout the day.  Get out of the office for lunch, walk to the water cooler, take a few flights of stairs up or down between floors, get out a tube station early and walk the remaining distance to your office.  If you can exercise before or after work or even during your lunch break.  Without fail get your workspace assessed by an ergonomics specialist - insist on one from your company.  

Upper mid back pain 

Another common compliant especially from writers, architects, artists and anyone who hunches over their desk.  Mid thoracic aches and pains often come from an imbalance between the muscles in the front of the shoulder and chest area being too tight and the upper back muscles being too weak.  A common occurrence is a strained feeling which comes from the back muscles being stretched but at the same time contracting to stop you from collapsing over your desk.  It is call tautness - the muscles are weak and tight at the same time from being over worked.  

How to avoid it

Work on your upper back alignment - do not hunch over your desk.  If you are writing and reading or drawing a lot then invest in an architects desk that you can tilt to an appropriate angle for your work.  Invest in a few sessions with someone who can teach you upper back exercises and stretches for postural alignment that you can do daily to strengthen your upper back.

Neck pain 

Neck pain is exceptionally common especially these days with the use of smart phones and tablets that we look down to use.  Even at your desk you are inclined to crane your head forwards towards the computer screen in front of you.  This puts incredible strain on the neck and can cause injuries such as a cervical disc prolapse.   

How to avoid it

Mobilise your neck throughout the day with head rolls and shoulder rolls.  If you have a chair with a head support consciously press your head back into the support whilst you work.  Make sure your chair alignment is assessed by an ergonomics specialist.  This will help correct the alignment of your head and neck as you work.  Do not place the phone between your ear and your head - use your loud speaker or invest in a head set.  Use a stand for your tablet if you are working at your desk to avoid hunching over it.  

Shoulder pain 

Shoulder pain can come from excessive use of smart phones and even typing on your keyboard.  Mostly pain will come from misalignment and if often associated with neck and mid thoracic issues.  Shoulders are vulnerable joints so seek out help with postural alignment.

How to avoid it 

Mobilise your neck throughout the day with head rolls and shoulder rolls.  Make sure your workspace is optimally aligned for your arms and shoulders.  Take a rest from your smart phone - some phones now have voice activation so you can give your hands and arms a rest from the constant furious typing.  Find a corrective exercise specialist or a rehab specialist to help you with your shoulder alignment.

General advice 

If your pain does not resolve itself within 7-10 days and if it gets continually worse then seek treatment from a physiotherapist or osteopath.  Early treatment often results in a quick recovery.  It is tempting to ignore aches and pains until they become unbearable - the longer you leave something the longer it will take to recover.  If you would like more information on how to resolve a desk bound injury please email me at

KT@precisionmovement.co.uk

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Babies can teach us a thing or two about movement

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Have you ever watched a baby learning to move?  I think it is possibly one of the most fascinating things in this world.  Babies are hard wired to learn movement and the most amazing thing is they do it by themselves.  We can't teach them because they have not yet developed the communication skills.  They can certainly teach us a thing or too!

What motivates babies to move?

Babies are solely motivated to move by attaining something.  They might want a toy or to get to their Mother.  The need to achieve this is greater than staying put so they figure out with the facilities they have at any given developmental stage how to get to where they want to.  

Sight leads movement

Have you ever noticed that babies only move towards something once they have seen it and they keep looking at the object of their desire until they get it?  It can be behind them but if they can see it their whole body is sent messages to move towards the object of desire.  This mechanism stays with us and vision can be used to rehabilitate muscles that are not firing effectively.  Try it - look towards something behind you and you'll notice your body starts to rotate towards it.  It's a new technique I'll be using going forwards so get your movement goggles on!

Repetition

Babies will repeat a movement at a particular stage of development over and over again.  It is how they teach themselves unconscious movement and also how the get strong.  It is also why they need so much food and rest because they are moving and learning all the time.  This applies to adults too - especially in a rehabilitative setting.  If you are injured and you need to relearn movement patterns or a better breathing pattern or how to activate your core again it is repetition that is the key to success.  You want these mechanisms to be unconscious.  

Pure movements and postures

If you are looking for perfect posture and pure movement patterns look at babies.  They use the most efficient and effective movement patterns to get them where they want to go.  Have you ever seen a 12 month old in that beautiful primitive squat position?  That is what our squats should look like.  We lose the ability to do this because we stop moving.  

Set for life

The postures and movement patterns that babies develop form the basis for how we will move and function as a child and as an adult.  If faulty postures and patterns develop in this crucial stage they need to be corrected immediately as it can result in problems later in life.

How to avoid the 5 common causes of back pain

old lady stretching

One of the number one questions I get asked is how to I avoid back pain?   Nearly all of us will experience back pain at some point in our lives.  But how wonderful would it be to minimise the risk of getting back pain?  Read on to find out how.....

1.  Stress

We all know too much negative stress is bad for us and some of you may know that it affects us physically.  Stress is part of our lives and it helps us achieve success and conjure bravery when we need to step up to the plate.  You have a stress threshold - a line that once crossed begins to compromise your immune system.  It slows your recovery and healing rate so normal repairs that should occur result in tissues getting left and more damaged.  This can be as small as an ulcer or a big as your back pain.  The best source of information I can give to you is about your perception of stress and I cannot say it better than Health Psychologist Kelly McGonigal in her recent TED talk.  It's 8 minutes and a revelation you will not want to miss out on. 

2.  Lack of movement

You are designed to move.  Sustained poor posture is a major cause of back pain and structural damage.  Make sure you move throughout the day.  If you are desk bound, walk around the office, take the stairs for a few flights, leave for a lunch break.  In the recent article "The making of a corporate athlete" by performance psychologists Jim Loehr and Tony Schwartz that was published in the Harvard Business Review it is recommended that every person does at least 2 strength training workouts a week for endurance and to promote mental and emotional recovery.  

3.  Poor posture

Sit, stand and walk tall.  If you are exercising, exercise tall.  Another major contributor to back pain is poor posture.  If you already have back pain then poor posture will make it worse!  You may be blissfully unaware that your posture is bad but if you are currently pain free it is well worth investing the time and effort to work on your posture to minimise the risk of injuries occurring.  In this day and age, with the mountain of information and specialists to help you there is no excuse for poor posture.  Seek help.

4.  Repetitive faulty movement patterns

This is an extension of poor posture but relates more to exercising with poor form.  I have seen so many clients walk through my door who hit the gym 5 days a week but when I assess their movement patterns it is clear they do not have good technique and their movement patterns are contributing to their pain.  If you are working out in the gym and have not had any guidance at all in the past 6 months then ask a professional to look over your technique.  

5.  Poor nutritional intake

Your nutrients for every day micro damage to your body come from food.  Food provides you with the building blocks for repair, to create new cells, to strengthen your muscles, to strengthen your bones and connective tissue.  It is imperative that you take care of your nutrition and nourish your body it is as much a part of minimising the risk of injury as movement is.  

For more information on exercise for the prevention of injury and for back pain and injury recovery please email me at 

KT@precisionmovement.co.uk

Featured Expert: Helen Skehan RSI physiotherapist

manual therapy

Helen Skehan specialises in the treatment of RSI (repetitive strain injuries).  She is the owner of

Physio Solutions

clinic in Islington, a clinic that she built herself over 16 years, houses 9 therapists and also offers massage and ergonomic assessments in the work place.  

KT:  Helen, what is RSI?

HS:  RSI stands for repetitive strain injury.  It is a term given to work related non-specific upper limb injuries and does not always mean the injury has come from repetition or is a strain.  Patients present with a number of symptoms that may not always be the same from person to person.  

KT:  What symptoms are common with RSI?

HS:  I test for many things - often clients present with varied pain in the neck, shoulder and arm, tingling ,numbness, temperature changes, swelling.  I look for specific tightness, muscular imbalance and postural misalignment.  I may also send clients to be tested by a rheumatologist to eliminate other underlying conditions.

KT:  How does RSI develop?

There are many different ways RSI can develop.  It is often a combination of a poor workstation, poor posture, lack of exercise (although not always sometimes I see patients who are real gym bunnies),not taking enough breaks at work, high stress, lots of typing and ignoring initial symptoms.  

KT:  How does stress play a part in the development of RSI? 

I would say stress exacerbates symptoms.  Mechanically, stressed induces increased muscle tension in the neck and shoulders where the nerves exit the spine and pass through the shoulder joint down the arm.    Also, breathing rate increases and during stressful times we tend to adopt a upper chest lead breathing pattern which utilises the accessory respiratory muscles surrounding the neck and shoulders.  The nerves are supposed to glide through neighbouring structures but if the muscles are contracted it can squeeze the nerves causing pain, numbness and tingling.

KT:  What is your opinion on exercise for RSI?  Does it create more strain or can it help?

HS:  I always try to get my patients to engage in some form of stretching, mobilization and exercises.  There is always a role for graded exercise in the recovery of RSI.  It is important to go by a tolerance factor - the patient should not work into areas of pain.  

KT:  What affect does posture have on the development of RSI?

HS:  Sustained postures for long periods in poor alignment are definitely not healthy and can contribute to RSI.   Typically patients that have RSI injuries have a rounded upper back, a forward head carriage and their shoulders are rotated inwards.  It is very common to find neck an shoulder stiffness as well as a lack of mobility in the upper back.  Some patients can suffer from headaches.  Even more distally you find that patients often have hamstring and calf tightness. 

KT:  What impact does modern technology like smart phones and portable laptops and tablets have on the recovery of RSI?

HS:  All these devices encourage a poor posture as you tend to look down at the device you are using.  People tend to overuse their smart phones which stresses the fingers, wrists, hands and forearms.  With tablets and laptops they can be heavy to carry around and we tend to look down when we use them which strains the upper back and neck.  

KT:  What advice can you give to people using smart phones and tablets for work?

HS:  Modern technology is improving all the time.  For smart phones you can use the voice activation system to cut down on your typing time.  Try to avoid using your phone and tablet when you travel on the tube and bus to give your hands and arms a rest.  At work place a tablet on a stand or a removable keyboard.  For laptops and desktop computers invest in an ergonomic mouse or a roller mouse that sits at the front of your keyboard. 

KT:  What are the early symptoms of RSI?

Any hand symptoms that are related to desk work including pain, muscle cramps, tingling, numbness, swelling or feeling of swelling and restricted movement.  Also be aware of any of these symptoms in the shoulder and neck area even repeated small episodes.  We should be able to function without pain.  I would recommend diarising your symptoms and check over a period of time whether the symptoms remain or get worse.  If in 10-14 days the symptoms are still there then seek treatment.  

KT:  What other advice would you give to those suffering with RSI?

HS:  For those with mild symptoms I would advise regular movement that is based on improving postural alignment and mobilising the upper back.  Backstroke can be helpful and calming to some.  Avoid cycling as the posture can encourage symptoms to get worse.  RSI is an injury that develops over time and through the continual use of bad habits.  The most important thing is educating yourself on how to minimise the risk of injury and taking responsibility for your health and wellness at work.  

For more information please visit the website at 

physiosolutions.co.uk

 or to make a booking with Helen please contact her clinic, Physio Solutions, on

0207 713 7780

.  For more information on how exercise can help you recover from RSI injury please contact me at

KT@precisionmovement.co.uk

.