The Constant Case for Personal Training

Precision Movement explains the constant case for Personal Training

When I'm out and about socially and I tell people what I do I get two reactions - one they ask me what they should do to look like Channing Tatum or Miranda Kerr or they tell me what they do for fitness.  I love hearing about what activities people engage in.  I feel like more and more Londoners are taking an active role in keeping themselves healthy and fit and this makes me very happy!  Sometimes and of late increasingly so, some people engage me in a debate about whether personal training is really valid any more.  What with the rise of crossfit, balletbarre style classes, group pilates and bootcamps fitness has never been more affordable.  But is it cost effective?  Are you getting pound of muscle for pound sterling? Perhaps it's less about cost and more about value.  Read on to find out why Personal Training is still valid and why, if you haven't already invested, you should seriously consider it. 

1 on 1 produces tailored results

Ok, subtly take a look to your left and observe the person next to you.  Notice how their body shape, size, proportions are completely different to yours.  Ok you can stop looking now before you get in trouble!  Think about what is important to you when it comes to fitness, health and how you want your body to look and feel.  Do you think the person to your left has exactly the same desires?  Probably not.  I train women who want a warrior princess look - toned, nicely shaped muscles but not big and bulky and I also train women who want to look like svelte ballet dancers.  I train men who don't want their legs to get too big because they wear slender fit jeans but they want a nicely defined upper body.  And I train men who want to look like The Rock. 

The greatest asset of Personal Training is it is PERSONAL.  It means that the session is dedicated, tailored, devoted to how you want your body to look and feel and what you want it to do for sports and life. The compromise you make when you go to a class is that if you want bigger biceps but the lady next to you wants a smaller butt - you just have to go with the flow of the class and hope you get what you need out of it. 

Much more of what you need

Any good Personal Trainer (and they are sadly few and far between) will give you what you want and most importantly what you need - which you are probably not even aware of until you learn of your imbalances or weaknesses. 

In a session that is dedicated to your wants and needs you will progress much faster and more effectively, correcting your personal imbalances and weaknesses.  You may also have functional or sports imbalances that need constant monitoring - such as excessive spinal flexion and weak extensors from daily cycling (find out more about this here), or a rotational imbalance from tennis. 

What you might not know in a group class is that an exercise you are doing may be contributing to your imbalance and could lead to an injury.  If there are 6, 16 or 60 people in your class an instructor may miss an imbalance that you have.  Imagine if even in a class of 6 for every exercise each person needed a slight modification?  The class just wouldn't flow.  If you know about what imbalances you have and what is good and not so good for you to do then participating in a class becomes more effective for you.

The Little Things

Classes definitely take a more generalist approach to exercise.  If if the class is labelled thighs, bums and tums the exercises are designed for many people to participate and follow along.  Even a CrossFit class has certain staple exercises and movement patterns that everyone does. 

However, what if I told you that to bench heavier you need to train trap 3 and external rotation in the scapular plane? And that weakness in these support muscles not only leads to a plateau in how much you can lift but also leaves you more vulnerable to injury.  You won't hear these terms bandied around in a class.  In a Personal Training session, a good one, your trainer will cover all bases of stability, support and function of a movement pattern.  It is not about the act of benching, it is about understanding and making sure all parts of movement pattern are considered and trained effectively.

The Whole Picture

These days, it is not enough for a trainer to know how to manipulate the variables of training and training zones.  Good Personal Trainers factor in all the variables of health and wellness.  They teach you about the importance of nutrition for the specific type of training you are doing, they teach you how to warm up and mobilise before your sports games, they educate you on the role of sleep, hydration, and stress on your progress.  There is no point participating in a high intensity cardio class 5 days a week if your nutrition doesn't support your activity, you don't sleep enough and you have a mega stressful job.  You'll end up gaining weight not losing in this scenario (for more information on how this happens click here).  Whatever activities you are involved in and however you choose to train for them, exercise is part of a lifestyle.  To support that lifestyle choice all the other health factors need to be considered for it to serve you effectively. 

A Little of the Good Stuff

So, now I've preached my case for the value of personal training have a think about how it might serve you.  Just to clarify, I am not against classes.  Like I say to all my clients, the key to any successful exercise is always good instructors.  And, it never hurts to learn a bit more about what your body needs so that when you attend classes you can make them work for you effectively.

I've had people come to me for a short while to learn how to train effectively and they happily apply this to the classes they attend.  Some of my clients work with me a few times a week regularly and also participate in classes.  And for the very busy executives and entrepreneurs I take care of all their fitness needs so all they have to do is show up - no thinking required!  For more information about Precision Movement can take care of your personal fitness needs please contact KT at KT@precisionmovement.co.uk.

Ligamentous Creep the Poisonous Weed of Inactivity

Precision Movement's KT explains how ligamentous creep causes back pain

I often get asked by people why do I have back pain but my friends and family don't?  What is it about my back that is different?  There are many factors that contribute to back pain - genetics, activity throughout life, nutrition, stress and rest ratios, how you perceive pain and threats to your body.  In my clinical experience, I have found that lack of movement and poor posture are common with back pain.  In this article I explain a theory called Ligamentous Creep, how it occurs, how it makes the spine more vulnerable to injury and pain and what to do to minimise the chance of it happening to you.  Read on to find out more...

The Poisonous Weed of Inactivity

Sounds scary right?  It is true that inactivity is like a weed.  It sprouts one day quietly and then before you realise it's everywhere throughout your life.  You stop going to the gym, you stop cycling to work, playing frisbee with your friends in the park and then the couch becomes the love/hate friend you spend most of your time with. 

A typical inactive work day includes getting up and sitting on the tube to work.  Then sitting at work for 7 hours with minimal movement throughout the day, followed by more sitting on the tube home and then sitting to watch TV on your couch.  Noticing the trend here?  Sitting - it's the fertiliser for weed growth.

Ligamentous Creep - How it occurs

In the spine you have the bones (vertebrae), intervertebral discs, connective tissues (ligaments, tendons), muscles, nerves and blood supply.  Ligaments are super strong cables that connect bone to bone. They respond to tensile loading - being pulled apart.  When they are lax, they give no support. 

Precision Movement shows how sitting badly can cause pain

In a poor sitting position (see picture right) the ligaments at the back of the spine are being stretched and the ligament at the front of the spine is lax.  Ligaments can be stretched but they do not return to their original length.  If you sit like this throughout the day your ligaments will gradually 'creep' - or stretch over time.  Do this for long enough and it will create an imbalance and leave you susceptible to pain and injury.

Why it leads to injury and pain

When the ligaments are overstretched it changes the posture of the spine.  Remember the body adapts to it's environment.  Instead of the spine maintaining a neutral alignment that helps keep all the discs, nerves, vertebrae in place the spine warps into poor posture.  This poor posture can encourage the discs to push out onto the nerves.  It can cause impingements (pinching) of the nerve roots.  It also changes the length-tension relationships of the surrounding muscles - so muscles that help maintain good alignment become weaker or tighter, the spine can become  unstable and more susceptible to injury and pain. 

How long does it take to 'creep'?

Liagmentous creep happens over years.  Often in my practice, I see clients in their mid 30s to mid 40s with 'unexplained' back pain.  One day they just crouch down to put their socks on and their back 'goes out'.  The socks are the last straw.  Chances are that if you are inactive and sit for work all day, ligamentous creep will occur without you even knowing over a number of years.  Serious painful problems generally occur after 10-15 years of inactivity and poor posture. 

What to do about it

I am starting to think I sound like a broken record when I say activity throughout life is a big factor in keeping pain away.  The body loves movement and it should become a regular part of your life - a lifestyle choice.  The best type of foundational movement if you are desk bound is a gym session which blends corrective remedial work to maintain good core and back stability and alignment and functional strength training.  Other activities such as running, cycling and sports are also brilliant and you'll see these improving when you are aligned, stable and strong. 

Top tips for keeping the 'creep' away

1.  Invest in a Corrective Exercise Specialist or an experienced and knowledgeable Personal Trainer who can identify your weaknesses, correct postural alignment and teach you the fundamentals of functional strength training.

2.  Stay active throughout your work day by walking a few tube stops to work or cycle.

3.  A lunch time workout is a good choice if you have family commitments.

4.  Don't forget your weekends - you can take a walk or a cycle in the park or the countryside. 

5.  Kids are great for more activity.  Try to get involved in what games they are playing - whether its 10 mins in the garden or a whole day of kite flying on the beach.

At the first sign of any discomfort in your back, especially upon waking or with extended periods of sitting speak to your GP about getting a referral to a physiotherapist.  Also tell your Exercise Therapist or Personal Trainer so they can advise you and adapt your training programme accordingly.

For more information about how Precision Movement can help you with back pain or other discomforts from sitting at work all day please contact KT at KT@precisiononmovement.co.uk.  We are highly experienced in dealing with and helping the recovery process of all kinds of discomfort, pain and injury.  

When on vacation do what KT would do!

Precision Movement's KT shares top tips for avoiding back pain on summer holiday vacation

It's that beautiful time of year when we get to take a vacation.  Whether it's long haul or an hour from home, trekking amoung ancient ruins, exploring the hidden streets of a european city or chilling out on the beach - you want to make sure that back pain doesn't wreck your time away.  In Part 1 of this article I talked about back pain occuring during the travelling part of your trip. In part 2 I talk about how back pain can occur whilst you are doing the 'vacation' part of your trip and of course how to avoid it so you can enjoy every moment of the vacation that you have worked hard for all year and that you thoroughly deserve!

The Deck Chair

The deck chair, although a British institution, is the worst seating invention for back pain - ever! When you sit it the deck chair you have no spinal support at all - in fact it encourages the spine to excessively curve (see photo above) which can contribute to Ligamentous creep (read more about this theory here) and then to the intervertebral discs pressing out on to the nerves. On holiday when you want to sit for a good few hours in the sun perhaps reading a good book or the paper your back could really suffer from a lack of support in the deck chair.

Solution:

Choose a more supportive chair with an upright back. If the deck chair is the only choice then pad the low back area out with a pillow, cushion or a towel so your back is more supported and get up regularly to walk around and stretch.

The Sun Lounger

The sun lounger is a more preferable choice to the deck chair as you can vary your position throughout the day.  However, I myself am guilty of setting my lounger up so I can read comfortably for the entire day without changing.  The worst angle is setting the back support at a 45 degree angle.  It puts your back in a similar position to how it is in the deck chair.  It is also common to crane the head forwards when reading which places strain on the back of the neck and upper back.

Solution:

If you must use the 45 degree angle then place a towel or a cushion behind the low back to place your spine in a more neutral position.  Rest the head back or support your head with a cushion or pillow avoid excess strain in the neck muscles. Also, changing up your resting position really helps to minimise the risk of discomfort.  This can be a regular change in the angle of the back support to alternating between lying down and sitting, lying on your front and even on your side.  The more variation of resting positions you use the better your back will fare. 

Upping your activities

On vacation we like to do things that we can't do at home such as watersports and mountain sports .... We tend to forget on vacation how inactive we have been for the rest of the year in place of living in the moment and having an exciting time.  The forces that go through your body during sports like windsurfing, waterskiing, mountain biking, are very high.  These sports require excellent balance, strength in three planes of motion, co-ordination and endurance as well as a highly tuned neuromuscular system to react quickly to changes of direction.  Boris biking a couple of times a week really wont cut it! 

Solution:

The best thing to do to prepare yourself is to train before you go.  Ideally if you have an active nature then you should be training all year round so your body is aligned, stable, strong to withstand the forces of these adventure sports. We train clients in this way on our Fit for Life programme (LINK).  If you are a spur of the moment person opt and are not fit for the sport then approach it sensibly and ask about modifications to minimise the risk of injury.  Another good option for exercise on vacation is Hatha Yoga, tai Chi or Qi Gong - more gentle forms of exercise that carry less of a risk for injury.  If you are heading East then these options will be plentiful!  Many European resorts and main towns and cities have good yoga options too.

Horizontal paralysis

I'm not one for lying on the beach all day I personally get very bored.  But I know many people who see the beach as the holy grail of relaxation and they can quite happily lie out in the sun all day without moving a muscle.  This is not great for back pain or avoiding discomfort.  If you are going to lie down all day and then sleep all night your muscles will quickly atrophy (shrink and lose strength).  This includes the muscles surrounding the spine which leave the spine unsupported and vulnerable to injury. 

Solution:

Move regularly throughout the day by taking a dip in the sea or the pool.  Play a ball sport or tag with your kids or friends on the beach.  I remember when I was young my Mum used to chase me around the beach with soggy seaweed for hours of fun! If you are not keen on so much activity then just take a walk a couple of times throughout the day.  Lastly, if you like to dance then go dancing in the evenings - it's a real calorie burner.  Watch the ankles in the high heels though and avoid daring back bends if you are partial to a bit of back pain! 

I wish you all happy and safe vacations wherever you are relaxing, exploring or going a little crazy!  Remember these essential factors to minimise back pain occurring and look out for my article on safely returning to exercise post vacation which I am writing for The London Orthopaedic Clinic.  It should be out when you are all back to your London routine!

Planes, Trains, Automobiles and Back Pain

Avoiding back pain on your summer holiday vacation

It's that beautiful time of year when we get to take a vacation.  Whether it's long haul or an hour from home, trekking amoung ancient ruins, exploring the hidden streets of a european city or chilling out on the beach - you want to make sure that back pain doesn't wreck your time away.  You might think that vacation is the last place that injury or pain can strike - you are in a beautiful place, your time is your own, you are happy and relaxed.  How could you possibly get injured?  In part 1 of this article I discuss why back pain can occur during the travelling part of your trip and give you tips on how to minimise the chance of you experiencing back pain so you can enjoy every moment of the vacation that you have worked hard for all year and that you thoroughly deserve!

Why is sitting so bad for the back?

The low back has a natural lordotic curve which helps the intervertebral discs stay centred between the vertebrae.  When you sit the low part of the spine becomes rounded and the lordotic curve is reversed.  Curving the spine for long periods encourages ligamentous creep (read more about this theory here) - the stretching of structural stabilisers that help keep your discs and spine aligned.  Ligaments can be stretched but they do not return to their original length.  Over time the spine becomes unstable and the discs can push out on to the nerves causing discomfort.  Instability of the segments means unwanted movement which can also create problems.

Sitting for long periods also causes compression of the spine.  Depending on what position you sit certain parts of the spine may take more pressure than others which can result in certain muscles taking on more work than necessary whilst others switch off.  This can cause discomfort also.

Travelling to your destination often requires sitting on a plane, on a train or in the car.  The back doesn't like sustained postures like sitting in a chair for several hours.  For each situation you might find yourself in there are a few changes you can make to make your back more comfortable.  So here are my top tips for minimising back pain on your vacation this year.

In the driving seat

Car seats are not great for back pain.  The back seat is often slanted downwards which means your hips are lower than your knees when seated.  This is especially true in supercars such as the bugati, porsche, maserati, ferrari and maclaren which are set very low to the ground.  The first thing you can do is change the angle of your seat so that the back of the seat is higher than the front.  If this is not possible i advise my clients to get a wedge cushion and place the raised part at the back of the seat.  This will help to raise the hips higher than the knees and place the spine in  better alignment thus reducing the risk of discomfort.

Props

Another common problem is that car, plane and train seats do not give adequate low back support.  I recommend to all my clients who have disc injuries that they invest in the Mckenzie inflatable back support for their car seat.  Place it in the mid part of your low back opposite your belly button and inflate to a size that makes your back feel supported - everyone will need a slightly different adjustment but aim for supper that keeps your back neutral.  This means a slight arch in your low back.

I like to move it move it

The third and most important part of avoiding low back pain when travelling is to take regular breaks to move around.  That means actually moving around not more sitting at a service station for a cup of tea or walking for 10 seconds to your friend at the back of the plane or the other train car and sitting with him for a natter.  Walk around, stretch, mobilise and move as much as you can where you are.  If you are travelling by car and you take regular breaks I know it takes longer to get to your destination and if it means making the choice between two weeks of discomfort and grumpiness over two weeks of happy, relaxed fun... I'll let you make the decision on that one! 

Switch it up baby

On the plane if you have the option to recline and lie down alternate between reclining, sitting up and lying down as this counts as changing your position.  If you are particularly tall opt for a business class seat with more leg room or at the very least the front row of economy class.  If you are already in discomfort a seat which allows you to fully recline on the plane is your best option as this is where pressures and forces on the spine are at their lowest.  Regularly stand up and walk the aisles of the plane even if your flight is a couple of hours.  Movement is absolutely key to keeping discomfort to a minimum.  Don't wait until you feel uncomfortable - take a walking break every twenty minutes.  I often find drinking lots of water helps as I need to use the restroom a lot which means getting up.  It also helps you stay hydrated...

Water your back

Whatever mode of transport you are taking drink lots of water - not juice or tea or coffee - WATER.  The discs of the spine are filled with fluid.  When you are dehydrated they reduce in height which means the vertebrae are more likely to cause compression of the nerves where they exit the spine.  Staying hydrated helps keeps the discs plump and maintain good height.  Hydration is also one of the most important parts of good health so never skimp on water!

In Part 2 of this article I discuss the culprits of back pain when you have actually arrived.  If you can't wait then click here to read it.  I wish you all happy and safe vacations wherever you are relaxing, exploring or going a little crazy!  Remember these essential factors to minimise back pain occurring and look out for my article on safely returning to exercise post vacation which I am writing for The London Orthopaedic Clinic.  It should be out when you are all back to your London routine!

Endless back pain gone in 6 weeks!

Precision Movement Case Study Mrs A

It's that time again when I share another one of my success stories with you all.  Meet Ms A, a 72 year old lady who loves walking holidays, travelling and puts my social life to shame!  Ms A came to see me because she had been suffering with constant upper back pain for many years from a collapsed vertebrae in the middle of her spine.  She also has osteoporosis and fractured her hip 12 months ago, fractured her elbow four years ago and injured her knee in a skiing accident 50 years ago which has always bothered her.  When she first came to see me she was unable to walk from the grocery store to her house carrying a light bag of shopping without experiencing pain.  Her main goal was to get out of pain so she could go back to enjoying her walking holidays.  Here is what happened...

The Assessment

Ms A was experiencing pain in her neck, upper back and mid back.  As you can see from the photos below Ms A had a very rounded upper back, a kyphosis, and this part of the spine had no movement - it was blocked.  You can see from the photos that the back of her neck was very crunched and the head had migrated forwards.  The muscles of the chest and front of the shoulders were very tight.  This was creating great strain on the front of the neck and the upper and mid back as the muscles try to hold the bones from falling forwards and down.  Not so visible from the photos was the increased lumbar curve (low back).  Both the upper and lower curves of the spine were too big.  In the middle of these curves is the thoracolumbar junction created where the T12 vertebra meets the L1 vertebra.  Ms A's L1 is collapsed which meant the increased curves here were putting excessive pressure on this joint causing more discomfort.

Precision Movement Case Study Mrs A before photos

Referral to a Specialist

The assessment results revealed that Ms A needed specialist manual therapy for her neck.  I referred her to Mr Nicholas Potter, world renowned chiropractor who specialises in neck and upper back injuries.  Mr Potter was able to realign Ms A's neck so that I could begin working on strengthening the muscles around the neck and upper back to maintain the newly adjusted alignment.  Ms A had great success with her treatment and felt it highly complimented the work I did with her.

The First Phase

The first part of Ms A's programme centred around opening up areas of her body that were tight - namely the chest, anterior shoulder and the upper back.  I used specialist mobilisations to gently open up the upper back encouraging more movement in the area.  Then as the upper back and chest started to open I introduced some gentle exercise to work on the muscles that encourage a more upright position for the upper back and help the shoulders stay open and back.  It was the combination of opening up tight areas and strengthening weak areas that helped Ms A's posture begin to change.  For the old knee and hip injuries I used exercises to stabilise the pelvis and knee joints - starting with isolated exercises and slowly integrating more and muscles to work with each other.  I worked with her twice a week and gave her a mini home programme of stretches to do every day.  Ms A was exceptionally diligent and as a result her body began changing very quickly - despite her age.

Initial Changes

Ms A began to experience changes within 2 weeks of beginning her programme with me.  The treatment she received for her neck had an instantaneous affect - relieving years of neck discomfort.  Within 6 weeks her upper back pain was gone and she was able to happily carry out daily tasks like shopping and walking without discomfort.  Ms A loves the theatre and found sitting for long periods very troublesome for her back.  We were able to increase her tolerance to sitting from 10 minutes to 2 hours.  Her reassessment results showed more than double the initial range of  movement in the spine in all directions.  Her initial head alignment was 7.2cm forwards of her sternum and reduced to 4.2cm which greatly reduced the strain on her upper back.  Her shoulders also migrated backwards by 1.5cm each side which was a result of opening up the chest and front of shoulders and strengthening the upper back.  Ms A noted that she felt less round shouldered, and all of her movements in daily life were easier as well as feeling dramatically reduced discomfort.

The Second Phase

As Ms A had improved so much in the first phase we quickly moved on exercises that encouraged the endurance of her postural muscles and also more functional movements such as a modified squat pattern.  Ms A tired quickly in her sessions, so we focussed on the quality of the key movement patterns and I gave her the rest and recovery she needed.

More Changes

A week 8 of the 12 week programme Ms A went on a walking holiday for 4 days and only experienced discomfort once through the whole trip which she was able to ease with the stretches and mobilisations I had given her.  She was delighted with her progress having suffered with daily discomfort for years to hardly any problems at all even on her walking holiday!  You can see from the photos below that Ms A's posture dramatically improved.  An unexpected development was weight loss.  Because Ms A had less pain she was able to move around more during the day and she also took up swimming twice a week.  Even though the exercise I did with her was gentle and progressive, it enabled her to return to swimming increasing the total volume of weekly exercise and resulted in a drop of 2 dress sizes in just 12 weeks!  Ms A came in to see me during week 9 and told me she was able to fit into trousers she hadn't worn in years - she said she had a whole new wardrobe of old clothes to choose from.  Look at her dramatic improvement from week 1 to week 12 below:

Precision Movement Case Study Mrs A before and after photos

Precision Movement Case Study Mrs A before and after photos

In Ms A's words...

"I was really keen to reduce and manage my back pain and I thought KT's approach sounded like it would help me.  It didn't take very long for me to be able to get through my day without pain and she helped me identify what was likely to make it hurt - things like sitting for too long.  She gave me exercises and stretches that I do every day now.  I particularly like rolling out my back.  The big test came when I went on my first walking holiday about 7 weeks into working with KT and my back was miraculously pain free for the whole holiday!  I was so pleased.  I've also been able to get back into my swimming.  An added bonus was that I have lost quite a lot of weight which I wasn't expecting.  I have a whole 'new' wardrobe of clothes that I can fit into again!  So many people have noticed how different I look.  I thought I would be riddled with pain forever but now I am pain free thanks to KT's help."

You are never too old!

So there you have it - you are never too old to make changes that improve the quality and enjoyment of your life.  If you are interested to learn more about how I can help you reduce discomfort and improve posture then please email me at KT@precisionmovement.co.uk.  Let's have an informal chat about your specific situation to see how I can help.

What to do if you have back pain from cycling

Bradley Wiggins

It's Tour De France time!  And if like me, you live in London, you could probably mistake London Town for the French Alps as there are so many cyclists on the roads these days.  In fact, cycling has become the most popular mode of transport in recent years.  Perhaps Londoners are becoming more health conscious, maybe it's the lure of trying out the Boris Bike.  I think it's amazing to see so many people taking a practical approach to health and making their commute part of their fitness regime.  I've seen a few people fall in love with cycling, getting the latest carbon fibre frame, custom aligned to their body, all the cycling garb, the cleats - before you know it they are wearing a yellow jersey!  But then, unexpectedly, back pain strikes and feeling pro very quickly becomes feeling low.  So how do you avoid back pain when your bike becomes your best friend?  Read on to find out....

The cycling position

If you assume the pro position on the bike or even a metropolitan modification of this position then you'll probably look a lot like Bradley Wiggins (see above).  Maybe you even think of yourself as looking a bit like Bradley but I'm not here to comment on that!  You can see that the spine is rounded - excessively rounded which makes you more streamline and therefore faster and more efficient.  However, sustaining this position for long periods can create imbalance in the spine which can lead to irritation, discomfort and injury.

Getting your bike fitted properly

There is not much you can do on the bike - although it goes without saying that you see a bike specialist to make sure your bike is optimally fitted to your proportions.  If you can, try to find a company that can observe you actually cycling so they can see what's happening when you move.  I would recommend www.bike-science.com who can do a 3D analysis of your position and movement on the bike.

Rebalancing your body

I have several clients that cycle to work and recreationally at weekends.  For these Tour De France wannabes, I make sure that I put in exercises that extend the spine or reverse the bike position curvature of the spine.  I also include exercises to upright and extend the upper back as well as externally rotate the arms and retract and depress the shoulders.  All these actions are the reverse of the position on the bike which encourages flexion of the spine, internal rotation of the arms, protraction of the shoulder blades.  I also include exercises that work the glutes, hamstrings and lower back in an extended position.  In cycling the glutes and hamstrings work against a flexed torso but we need these muscles to co-ordinate in upright as well.  Here are a few suggestions to get you started and make sure you go through them with a trained specialist to make sure you are in the correct alignment and use correct technique.

Precision Movement exercises for cyclists with back pain

Precision Movement exercise for cyclists with back pain

Precision Movement exercise for cyclists with back pain

The best bike solution if you have a back problem

dutch bike best for back pain

The best bike for bad backs is the Dutch style with high handle bars.  Yes it's more of a cruising bike with a vintage feel - you are not going to see Chris Hoy on one of these - but it is the best choice for those who have back problems or structural damage.  The higher handle bars encourage your spine to stay more upright which helps keep to maintain the discs and vertebra in the optimal alignment thus reducing the risk of discomfort. 

If you are prone to back problems or have an injury like a disc prolapse it is better to take short journeys between 20-30 mins and then get off and walk or stretch a bit rather than doing a 3 hour power cycle.  The spine does not like sustained postures so the more you can change up your position the less likely you'll irritate your back. Cycle for enjoyment which means take it easy with the speed and the resistance.  

Don't forget your helmet and happy pain free cycling! 

For more information on exercise for cyclists whether recreational or professional please contact KT at KT@precisionmovement.co.uk.  If you are injured and would like more information on how KT can help you please visit the website at www.precisionmovement.co.uk.

The case of the wonky man who became straight

Screen Shot 2014-07-11 at 11.51.53

I've had a few requests for some real life Precision Movement case studies.  I do love suggestions and I also love sharing my success stories with you.  So meet Mr G, a man in his early 60s, who approached me to work with him after a recent diagnosis of a degenerative central nervous system disorder.  He had previously engaged in some exercise but his posture was poor and he had several injuries and surgeries in the past.  His main goal for working with me was to improve his posture and gain better stability and strength to be as well as possible physically to cope with whatever happens in future.  Here is what happened...

Just a mini disclaimer to say I have tried to make this as readable as possible - not too technical and dry.  I've also reduced it down so it's not too long.  With that said, I do hope you enjoy getting a deeper look into the inner workings of how I actually help people and could help you too!

Day 1 - The Assessment

As you can see from the photos below his posture needed attention.  His assessment results showed that his upper back was too rounded and his low back had no curve at all.  He was also stiff in his neck, shoulders, spine, and hips and a severely restricted right knee. The biggest visual discrepancy you can see from the photos is that his right hip was 7 degrees higher than the left and his left shoulder was 5 degrees higher than the right.  There were many more complex results from his initial assessment but for the purposes of giving a digestible overview I won’t divulge any more.

Case Study by KT at Precision Movement

Weeks 1-6

The first stages of training focused on breathing mechanics, teaching him core function so he understood it consciously and was able to then activate and have awareness of this during exercises. I also focused on opening up the areas of Mr G's body that were locked and tight with a series of bespoke mobilizations and stretches.  I worked specifically to target the muscles that were contributing to his mal-alignment – notably the tightness of the right side of his body that was causing the shoulder and hip height discrepancies.   I then taught Mr G specific exercises to strengthen the areas around his shoulders and pelvis.  After just 6 weeks he had significant improvements in alignment and joint stability.

Weeks 7-12

Once a base level of stability and alignment was established I continued to work on this as well as improving Mr G’s neuromuscular (brain and muscle) communication to wake up and continually stimulate his central nervous system.  After 12 weeks you can see from the photos that Mr G’s hip and shoulder heights were almost equal.   His spinal curves had improved although still needed more work.  His head carriage (position of the head in relation to the body) reduced by a third.  His shoulder blades moved 2cm closer towards his spine.  He had a significant increase in hamstring (back thigh) and quadriceps (front thigh) flexibility as well as internal and external rotation at the hip.  He was able to successfully stabilize his hips and shoulders whilst his legs and arms moved around the joints.  Most notably he ‘grew’ 2.5cm. 

Case Study by KT at Precision Movement

In Mr G's words

"I signed up for KT's 12 week course when I had been diagnosed with Parkinson's Disease.  I felt that I should be as well as possible physically to cope with whatever happens in future.  KT devised a programme specifically for me and within a short period I was seeing fantastic results.  I am most definitely taller and much better physically.  I cannot count the number of very flattering comments I get from old friends as well as feelingsignificantly stronger.  KT also makes detailed records of all aspects of my body and the results at the end of the course are there for all to see.  Now that my 12 week schedule is over I will see KT on a regular basis every 6 weeks to ensure that I am following the programme she has set me correctly.  Her demeanour and knowledge make her an excellent and caring coach and she always knew how to flatter me to get the best out of me!  I have no hesitation in recommending her."

For more information on how KT can help you get out of pain, improve your posture and gain strength please contact her on 07515 856 009 or email KT@precisionmovement.co.uk.  

Movement is the foundation of your career success

Precision Movement Career Climber Programme

I've been looking for concrete evidence of the affect of physical work on career success for a while and a few weeks ago I was given "The Making of a Corporate Athlete", written by Jim Loehr and Tony Schwartz in The Harvard Business Review back in 2001.  These two extraordinary gentlemen brought an elite athlete preparation and training protocol to CEOs and high level executives to dramatically improve work performance as well as enhance health and happiness in their lives.

The High Performance Pyramid

They work to a principle called The High Performance Pyramid.  Their model shows that building on rituals of physical, mental, emotional and spiritual components helps CEOs and high level execs excel at peak performance under pressure.  Notice that physical movement is the FOUNDATION!  Effective, vigorous exercise  can promote a sense of emotional well-being which leads to peak mental performance that affirms our purpose for doing what we do and living how we live.

Corporate Athlete

A Real Example

One of my clients is a truly hard working jet setting executive of a big company.  He came to me years ago with back problems which are now under control.  After we'd fixed his back issues he set his goals on gaining strength and getting fit.  Occasionally he misses his regular bi weekly sessions due to work travel.  He always returns and says the same thing to me, "KT, I just function better at work with my regular workouts.  My head is clearer, I have more energy and motivation.  Without my regular workouts I start to get depressed and frustrated towards the end of the week.  I don't know why but exercise just works for me."  He also notes that his work capacity, mental and emotional well being and energy are consistently higher and serve him better when he regularly exercises.  

What You Can Do

1.  Look at your surroundings near work and home.  Do you want to workout at home or in a gym or outside? Factor in travel time to and from a gym or the park.

2.  Look at your work week and see where you can make 2 x 1 hours slots for your workouts. There are 168 hours in a week - you can take 2 hours to improve your performance at work and increase and maintain your health and fitness.  Before and after work are possibilities as well as a lunch time slot.  Don't forget your weekends!

3.  Seek out an experienced and qualified personal trainer who can plan your programme and progress you appropriately.  All you need to do is show up!

4.  Stick to it.  Commit to a set period of time - I like 12 weeks and notice what happens!  It won't take long for you to start enjoying the benefits of regular exercise in the office as well as in your personal life.

KT developed the Career Climber Programme to help people in business and executives maintain the exercise part of their performance under pressure with engaging, fun workouts that are bespoke to the individuals fitness needs.  All you need to do is show up - the rest is done for you.  For more information please contact KT on 07515 856009 or email KT@precisionmovement.co.uk.

How corrective exercise helps disc injuries

Disc herniation Precision Movement

The most common injury I see in my practice is varying stages of disc prolapse.  Most people steer clear of any movement when they have a disc injury for fear of setting off the intense and unbearable pain and making the injury worse than it already is.  However, as my client Mr A discovered, the right type of exercise is actually the safest and most effective way to manage your disc injury going forwards.  Read on to find out how Mr A went from daily agonising pain for years to no pain at all in just 3 months.

What is a herniated disc?

A disc prolapse (often called a slipped disc) is where the jelly (nucleus propulsus) in the disc inbetween two vertebrae pushes out and sometimes through the outer ring (annulus fibrosis) of the disc into the spinal cord canal.  It can push on the nerve roots and cause pain in the local area, or affect the nerve down through the hip or down the leg.  Other more severe symptoms that can occur are numbness, tingling, an electrical feeling and temperature change down the leg often referred to as sciatica which I talk more about in my article entitled '

How Corrective Exercise can help Sciatica

'.  

Causes

There are many reasons why a disc prolapse occurs.  It can occur from a trauma such as a sports injury or a car crash that results in a blow to the spine or surrounding areas.  A more common cause is from poor posture leading to ligamentous creep over a number of years.  The vertebrae are designed to keep the discs in place but it is repeated poor posture and inactivity that leads to the disc creeping out.  I talk more about this concept in another article entitled "Ligamentous Creep - the poisonous weed of inactivity" - coming soon so make sure you stay tuned via my newsletter!  Other factors such as nutritional health play a part in disc and spine health.  

In the case of Mr A - there was no traumatic accident.  He had been inactive for most of his adult life and his sedentary desk bound job probably did not help in preventing his back pain and subsequent injury develop.

The 4 stages of disc herniation 

The first stage is referred to as a disc bulge.  This is where the outer ring is intact and the inner jelly just pushes out creating a bulge.  The second stage is called a disc prolapse where the outer ring is weakened and the jelly begins to push into the weakened area but the outer ring remains.  The third stage is called extrusion where by the jelly breaks through the outer ring.  The fourth stage is called a sequestration where fragments of the jelly enter the spinal canal.  

The last two stages have an added complication in that pain may also occur from chemical irritation of the jelly in the spinal canal.  This can be more challenging to manage as the pain is not just coming from mechanical causes.  Unfortunately, once your structures, namely the disc, is damaged it cannot be repaired.  However, management through medical treatment and corrective exercise can be exceptionally effective.  

In the case of Mr A, he had suffered from back pain for 15 years.  It was diagnosed as a disc prolapse and 12 years later he had surgery, a micro-discetomy to remove part of the disc that had moved into his spinal canal and was causing agonising daily pain.  12 months after his surgery, he came to see me still in terrible pain.

Exercise to the rescue!  

Exercise is an incredibly important and often successful part of recovery from discomfort with disc herniation.  Nearly all people I see in my practice have a disc herniation from inactivity, poor posture and sitting at a desk all day.  

A common postural imbalance that correlates with disc herniations is a very flat low back often coupled with tight hamstrings.  I also see a fair amount of people with an excessive upper back curve and weak postural stabilisers throughout the spine.  However, just sticking your butt and chest out and stretching your hamstrings will not fix the problem - in fact you could make your pain much much worse!  

There are specific stretches, mobilisations and exercises I give to correct these imbalances and help the disc sit better between the vertebrae.  Often breathing mechanics, core activation and localised spinal stability are compromised as well.  Each person I see has different imbalances and to a different extent which is why it is not possible to give blanket advice and exercises.  

John Medina explains in his book 'Brain Rules' how exercise also helps to increase the growth of new blood vessels throughout the body to get  deeper access into the tissues.  This helps the tissues dispose of toxic waste that builds up in and around an injury and areas of pain.  The more you exercise, the more tissues you can reach and the more toxic waste you can get rid of.  Exercise actually physically aids your recovery.  

Mr A had many postural imbalances that were causing more stress on his disc injury.  Even though he had surgery to remove a part of the disc that was most irritating, his spine was very unstable and he had lots of tight muscles in his pelvis and upper back.  He worked with me for 3 months and diligently followed his exercise programme. Within 4 weeks he was noticing a marked decrease of discomfort on a daily basis and by week 8 he was virtually pain free.  

What can I do now?

Ideally seek out a specialist in corrective rehabilitative exercise who can assess your  whole body postural alignment.  It is increasingly common to hear and see of patients doing exercises poorly or completely wrong which can make symptoms worse.  It is imperative to do your exercises with good form and it is advisable to do them under the observation of a corrective exercise specialist like we have here at Precision Movement.  This is mainly because your body will have a preferred way (poor alignment way) of doing movement and with each repetition you do you'll need to remember and apply newly learned alignment to make desired changes.  

If you are suffering with disc herniation related pain please do email me at 

KT@precisionmovement.co.uk

to set up a complimentary 20 min phone consult to see how I may be of assistance to you.  You don't have to suffer forever - life is too short!  

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.

Is chiropractic right for your injury or condition?

Dr Luther Moss Chiropractor

I am often asked about which medical treatment is best for back pain or a particular injury.  I refer clients to chiropractors as they share a similar philosophy of movement and health as I do.   Dr Luther Moss DC, MChiro, PgCert, MCC, co-owner of ML Chiropractic in Fulham, SW London is one such chiropractor that I refer to and I had the opportunity to interview recently about why chiropractic is so helpful to clients recovering from injury and with general overall health.  Read on to find out more....

What is chiropractic? 

Chiropractors are concerned with maintaining the alignment, flexibility and strength of the body in order to ensure optimal nervous function and health. Although adjustments (which can often result in a crack or pop) are commonly used by chiropractors, we have many other techniques for treatment that I use with patients who still experience fantastic health benefits of proper alignment strength and mobility.

What is the nervous system and how does good joint alignment help its function?

The nervous system is the master control system of your body.  The brain is the main computer and the spinal cord and nerves are the wires that allow your brain and body to communicate.  Every process within the body is, at its source, controlled by the function of the nervous system and therefore having a healthy and well functioning nervous system is a fundamental requirement for health. Alignment and flexibility of the body (especially the spine) influences the nervous system’s ability to communicate signals from the body to the brain and then back to the body. Through a specific nerve sense called proprioception (movement sense) movement helps to regulate the function of the nervous system.  Movement and the nervous system are interdependent - they both need each other and when healthy, help each other function better.

How does chiropractic help poor alignment and injury?

If joints, specifically spinal joints, are misaligned or inflexible then their ability to produce this movement sense is reduced and so compromises the function of the nervous system. Of the 100billion or so nerve fibres in the spinal cord, over half are responsible for transmitting this movement sense and of those 90% come from the spine. Therefore movement, alignment and function of the spine is of paramount importance when considering the health of the nervous system.  

In injury better alignment and flexibility leads to faster recovery due to increased nervous function and in daily life it leads to better performance, co-ordination and protection against injury.

(In essence movement represents to the brain what electricity is to a battery on charge, it literally charges the brain to allow better function. Once you understand the huge influence that alignment and flexibility of the spine has on this process, the need to take good care of your spine quickly becomes apparent.)

What roles does chiropractic play in general health?

95% of all health issues are related to one or more of the 3 key areas of health; how we move; how we eat and how we think. Dysfunction in one or more of these areas forces the body to adapt which over a period of time comes at the expense of our health.

Chiropractic focuses on the physical alignment and function side of how we move, optimising function with a view to optimising nervous system performance and allowing our body to express a better level of health. We also help to address the other key areas of nutrition and cognitive function in order to provide a whole health approach to patient care.

What do you specialise in?

My personal area of interest is headaches and migraines. Through detailed neurological testing I firstly help to identify if there is any cause for concern and can make the appropriate referral if necessary.  Following this a combination of detailed history taking and chiropractic and orthopaedic physical examination helps to identify the likely cause of the complaint. In many cases misalignment or dysfunction within the neck region is the main culprit. With proper correction of alignment and function of the spine in these cases, the responses can be incredibly powerful with some lifelong sufferers of headaches reporting a complete resolution of their problems  I find these patients very satisfying to work with.

What do you think your treatment is MOST helpful with?

The patients that we get the best results with are those who are trying to turn their lives around and have under exercised and overeaten for many years and have normally suffered from long term spinal/body pain. The work we do allows us to coach these patients in the different aspects of their life helping them to become pain free and more importantly have a better level of physical and physiological function.

What do you typically see patients for?

Although the range of patients we see is very large the most common complaint we see is those suffering from lower spinal pain of no apparent onset. This is normally a result of long term problems with posture, movement patterns, diet and stress. People are often confused as to how so much pain can come from no-where but unfortunately that is often the result of failing to properly look after your body.

We also see a range of athletes looking to improve their performance and injury resistance and many people simply come for regular checks to help counteract their physically and emotionally stressful jobs.

How often does someone need treatment?

That is a difficult question to answer as every case is different. However just like getting fit, restoring alignment takes time and dedication; there is no quick fix as we are trying to retrain the body and how it functions.  For example someone suffering from acute lower spinal/disc injury a treatment programme may involve 6 treatments in the first 3-4 weeks followed by a further 6 over the next 2 months.

Is your system an intense short term treatment method or more of an ongoing maintenance? 

Acute injuries or people with a long term problem often require a period of high intensity treatment initially but our aim is always to get the person as independently healthy as possible as quickly as possible.

Chiropractic is based on a system that is dedicated to optimising people’s long term health and function.  Many people then return to us on a regular basis to help maintain alignment and nerve function, they see it as part of their normal health routine alongside exercise and a healthy diet.  The frequency of these ‘maintenance’ visits vary from 4-12 weeks.  These people are the ones who experience the maximum health benefits from maintaining alignment.

How do you use your treatment for back pain? 

Chiropractic adjustments and treatments are recognised as one of the safest, best techniques for the treatment of lower spinal pain. Studies have shown that recovery from mechanical lower back pain using chiropractic has proven to be faster, more effective and less expensive than medical alternatives.

We also see many people recovering from injury or surgery. We can help improve healing times and maintain function during these difficult and often painful periods of time.

Do you believe the patients you see need corrective exercise? 

Absolutely.  Everyone should be exercising regularly as it is actually impossible to be optimally healthy without exercise and movement being a regular part of your life.

In patients that present with a specific problem, after resolution of their pain or alignment it is essential that they undertake some form of structure exercise in order to maintain the benefits of the treatment and to protect them against injury.  

For example someone who presents with headaches as a result of their posture in front of the computer at work can benefit hugely from chiropractic care, however if they fail to improve their postural muscle strength and movement patterns after stopping chiropractic treatment the reality is that their problem with re-occur at some stage. 

It is vitally important that these people follow a properly structured routine of exercise focussing on the appropriate muscles and guided by a well trained professional. Pounding miles on a treadmill will not help with alignment problems, patients require a detailed, bespoke and structured exercise routine.  Patients who follow a routine show faster recovery from injury, better resilience against future injury and of course, a better overall level of health.

What general advice can you give? 

The most important piece of advice is to keep mobile. Immobility i.e. too long hours of sitting or staying still is literally damaging our bodies and our brains. Research now shows that keeping mobile helps to maintain normal brain/neurological function and helps to prevent the onset of many chronic diseases such as arthritis, cardiovascular disease and diabetes.

Luther's top 5 tips for optimising your health:

-Do a minimum of 3 minutes stretching in the morning and the evening (make sure you follow good advice on stretches)

-Set an alarm on your computer for every 40-60minutes and then move when it goes off. Even rolling your shoulders and turning your head from side to side makes a difference, ideally get up and walk for 2-3 mins.

-Do at least 3 sessions of 20 minutes intensive exercise per week - ideally get a personal trainer!

-Challenge yourself regularly by learning new exercise routines or movement patterns to force it to maintain its strength and adaptability.

-Finally drink at least 1.5-2 ltrs of fresh (preferably filtered) water each day. Many people are dehydrated and this is very damaging for your health.

For Precision Movement readers, Luther has kindly offered 50% off initial chiropractic consultation (normally £75) and he is also happy to talk to anyone on the phone for a 10 minute phone consultation free of charge or answer any questions by his personal email - 

luther.moss@ml-chiropractic.co.uk

.  You can book an initial consult by calling

0207 731 7640

.  For more information please visit 

www.ml-chiropractic.com

.  ML Chiropractic is located at ​

604 Fulham Road, London, ​SW6 5RP

. 

Top tips for staying fit on holiday

Precision Movement fitness on holiday

As many of you know I work at Grosvenor House Apartments on Park Lane.  Many of the guests visit London in the summer months and I am often asked about how to incorporate exercise, that is usually a part of their life back home, whilst on vacation.  Wouldn't it be amazing after all your hard work to get that beach body if you came back from vacation looking just as good! Want to know how?  

1.  Stay Active  Being on vacation doesn't mean you have to be lazy.  Yes it is a chance for a rest but if you keep your body moving you will enjoy your holiday much more by keeping it energised.  If you are sitting on the beach then at least you'll feel toned and confident and that your chill out is well deserved.  There is also a greater chance you'll return home looking just as good as when you left - bonus!

2.  Prepare 

Before you arrive at your holiday destination know what fitness classes and options are available to you.  At GHA we offer our guests the option of a range of personal training services so when they arrive they can continue with their fitness as if they are still at home.

3. A change is as good as a rest

It is often said that change is as good as a rest.  If you regularly pound it out in the gym maybe try something new on your vacation - a yoga or ballet based session or an outdoor workout. Each destination you travel to will have unique fitness activities for you to try and can add to your overall vacation experience.  If you live in a city and are travelling to a beach destination go for a run on the beach or try out a watersport.

4.  Early bird 

It is better to do high intensity workouts in the morning when your cortisol levels are highest.  Getting your workout done early means can enjoy sightseeing, beach time, exploring a city, shopping and whatever else you have planned.  A calmer yoga or ballet based workout is best done late afternoon early evening when your cortisol levels are lower and can act as a restorative transition for your evening activities.

If you are interested in how to maintain your fitness here in London during the holiday season pleasecontact us.  For more information visit ourwebsite.

How corrective exercise can help sciatica

sciatica

Sciatica is the irritation or compression of the sciatic nerve which originates in the lower spine and runs through the buttocks and down the legs.  Although very painful, sciatica is the cause of an underlying issue which I explore here in this article.  I also explain the value of exercise in helping to relieve discomfort and for management of sciatica going forwards.  

Sciatica is the irritation or compression of the sciatic nerve which originates in the lower spine and runs through the buttocks and down the legs.  Symptoms are often pain of varying degrees described as burning or tingling or a sharp stab in and around the buttock and down the legs and can also be accompanied by numbness, tingling, a giving way of the leg or a sense of weakness. Pain may also worsen with sitting and can make walking difficult.

Although sciatica can be debilitatingly painful the pain and irritation of the nerve is a symptom of the underlying cause which could be from a disc bulge or prolapse, disc degeneration, stenosis, spondylolisthesis,  piriformis syndrome and sacro-iliac dysfunction.  Any of these causes can compromise the exit of the nerve from the spine and compress it causing pain.  

The symptoms versus the cause 

The point I would like to emphasise here is the underlying cause - if we can get to the root of the problem and manage it effectively the symptoms of sciatica will go away.

Often sciatica is caused by a structure like a disc pushing on a nerve.  It is true you cannot fix structural damage but you can improve alignment, stability and strength of the surrounding area.  Malaglined discs are often associated with poor posture or weakness of the surrounding muscles.  Without wanting to complicate things further, an initial problem starting elsewhere in the body can cause the spine to adapt and change thus leading to sciatica.  Ideally when treating an injury or chronic pain the body should be observed as a whole.  

Exercise is essential

This is where exercise becomes invaluable as part of a long term recovery plan for sciatica sufferers because corrective exercise can help realign poor posture and strengthen weak muscles.    

Stretching can ease off localised tension that a muscle takes on when the nerve begins to hurt.  Exercise helps to strengthen weak areas of the spine, core and pelvis.  This in turn can improve alignment of the spine and reduce the pressure on the nerves.  As posture improves and the individual becomes stronger the chances of reoccurrence are reduced.

John Medina explains in his book Brain Rules how exercise also helps to increase the growth of new blood vessels throughout the body to get  deeper access into the tissues.  This helps the tissues dispose of toxic waste that builds up in and around an injury and areas of pain.  The more you exercise, the more tissues you can reach and the more toxic waste you can get rid of.  Exercise actually physically aids your recovery.  

What exercise can I do?

It is common to give stretches for sciatica because the affected muscles and the sciatic nerve itself can be stretched and this provides a certain amount of short term relief.  sciatic stretches alone are usually not enough to make a long term change to symptoms.  They are, however, a valuable inclusion in a bespoke series of exercises given to an individual.  Stretching and mobilisation of the fascia (connective tissues) and nerve flossing techniques are also common inclusions for sciatica exercise programmes. 

Exercise for sciatica is focussed around relieving discomfort and realigning, stabilising and strengthening areas of weakness as well as opening up areas of tightness that are contributing to poor alignment.  Finding out what the underlying causes are is imperative as it determines what exercise is needed.  Exercises given for disc related issues are almost the opposite for stenosis and spondylitis.  Ideally exercise should be bespoke to the postural needs of each individual.

What can I do now?

Ideally seek out a specialist in corrective rehabilitative exercise who can assess your  whole body postural alignment.  It is increasingly common to hear and see of patients doing their exercises poorly or completely wrong which can make symptoms worse.  It is imperative to do your exercises with good form and it is advisable to do them under the observation of a corrective exercise specialist like we have here at Precision Movement.  This is mainly because your body will have a preferred way (poor alignment way) of doing movement and with each repetition you do you'll need to remember and apply newly learned alignment to make desired changes.  From personal experience of this in my practice, for the first 3-4 weeks each repetition of movement requires a correction of alignment from me to the client until they start to learn new patterns of movement and create programmes in the brain for the new alignment.  

Why workouts are the most productive part of my business

KT from Precision Movement

As a soloprenuer I run all parts of my business - client facing service, marketing, networking, admin, business development and growth.  In order for my business to continue growing I work on all areas.  But if I am totally honest it is my personal workout time that has the most value to my business and here are the reasons why....

Movement is the foundation of career success

I've been looking for concrete evidence of the affect of physical work on career success for a while and a few weeks ago I was given "The Making of a Corporate Athlete", written by Jim Loehr and Tony Schwartz in The Harvard Business Review back in 2001.  These two extraordinary gentlemen brought an elite athlete preparation and training protocol to CEOs and high level executives to dramatically improve work performance as well as enhance health and happiness in their lives.  

They work to a principle called The High Performance Pyramid.  Their model shows that building on rituals of physical, mental, emotional and spiritual components helps CEOs and high level execs excel at peak performance under pressure.  Notice that physical movement is the FOUNDATION!

Effective, vigorous exercise  can promote a sense of emotional well-being which leads to peak mental performance that affirms our purpose for doing what we do and living how we live.

Now the research part is explained I am going to share my personal experience of how my workouts make my business better and how workouts can make your business better too!

Movement triggers my memory

Of late I've been paying attention to my thought processes and what comes to mind during my workouts.  During my rest periods I am often typing furiously on my to do list things I've remembered - emails to follow up with, phone calls I need to make, even things like making a small change to my business card.  Movement triggers my memory and fortunately or unfortunately depending on how you look at it it also lengthens my to do list!

Affirming success stories

As I workout in the space I see clients, certain exercises or pieces of equipment trigger reminders of clients I have worked with or am currently working with.  I am often flooded with thoughts of their progress and achievements.  So even if I'm having a tough day or struggling with something a workout triggers positive affirmations of my work and increases my self efficacy.  What do you do when you're not feeling 100% confidence in your abilities?

The little things

Because exercise puts you in such a great happy state I often think of little extras that my clients could benefit from - books, articles I've read, blogs that I've written that are specific to their needs at the current time.  Even things like art exhibitions or movies I know they might like.  It's the little things that make the difference and I always get these ideas during a workout.  If you are a small to medium size service business you'll know it's the little things that set you apart from your competitors.  Where do you get your little ideas inspiration from?

Onwards and Upwards 

It is when I am running outdoors that I get my big ideas for the future and how to improve my service and client experience.  I let my mind wonder to the future and let my imagination create wild and wonderful plans about where I will be in the next 5 or 10 years.  Some of the ideas are ludicrous but fun to live out anyway and some ideas have made my business better.  Steve Jobs was notorious for scheduling in "thinking time" - time to just think and let the mind create an explore.  Running is my 'thinking time'.  How do you do your big thinking?

Energised and Motivated 

At the end of my workouts I always feel renewed energy and motivation.  I feel like eating a super healthy replenishment meal but most of all I feel like making someone else feel this good.  I am able to promote and influence these feelings in my clients.  How do you motivate and inspire your clients and co-workers?  What makes you feel inspired and ready to work on a project with renewed energy?

So how are you going to make your business more productive?  Movement is a great start!  For more information about how I can help you with your fitness and productivity please

contact me

.

Why you should be Fit for Life

Precision Movement Fit for Life

At Precision Movement2 we have a number of clients who came to us with specific goals which they achieved and now train with us to be 'fit for life'. It might sound like a wishy washy term with no direction but it has a profound impact on our clients. Read on to find out why Fit For Life is the new goal for exercise and how it will make you rethink how you train and why!  

What is 'fit for life'?

At Precision Movement 'Fit for Life' means you can run around the park with your kids without feeling 90! It means you can go trekking or skiing or sign up for 10k race without questioning your physical abilities. It means you can clean out the garage and shift heavy items without injuring your back. It may at some points include a short or medium term goal like running a marathon or triathlon but they are not the main focus. It gives you the freedom to enjoy your life and to say YES to creating, enjoying and remembering experiences that make up your life.

The high of fit Without fail, come minute 55 of an hours training session our clients are telling us how great they feel. They may have had the most stressful day but when they get to the end of their workout they feel like they could rule the world. Now, unfortunately, I can't take credit for that - the high comes from the release of endorphins so clients ultimately do this themselves. What I can take credit for and what we specialise in at Precision Movement2 is the innovative, creative and fun filled workouts that keep our clients coming back again and again.

Fitness for everything To be fit for any kind of situation you'll need to train the 8 biomotor abilities that make up fitness. If you just run all the time you'll only be training one of the eight - endurance. This will be good if you're a marathon runner or you like to trek in high altitude. But if you have a clean out of your garage you'll probably not have the strength to move heavier objects and may injure yourself even though you are considered 'fit'. At Precision Movement2 we make it out business to train all 8 biomotor abilities so you are a 'fit jack of all trades' if you like.

Quashing boredom When you make a conscious decision to make fitness and exercise part of your life you have to keep yourself interested and engaged. For our clients we make variation a central training principle. We challenge our clients and introduce them to new ways of exercising in a safe and progressive way so exercise is always fun and engaging - it's never boring at Precision Movement2!

Fit for the sake of fit It is well known that physical activity has a profound affect on your mental and emotional wellbeing which impacts both work, career success and home life. These days fitness is a given if you want to wake up each day and make the most of yourself. For our clients fitness is part of their lifestyle - a non-negotiable part. Without it they feel less productive, they start to feel a little blue.

Ultimately, 'Fit for Life' is a long term commitment to looking and feeling great and giving you the freedom to enjoy your life - ALL OF IT! It's for those of you out there who want to look back on your life and say I did everything I wanted to, I enjoyed every second of it and I am still here to tell you the tale. 

For more information on how Fit For Life can transform how you look and feel for the long term head on over to PrecisionMovement2  and 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.