In my last blog I discussed the pelvis and strengthening and mobilizing the hips to get the pelvis over the feet. In this blog, part 2, its time to transition the floor exercises to standing with the pelvis underneath the trunk and over the feet. As usual it has taken me a little longer then promised, the body is so incredible and I started getting inspired by other aspects of the hip and how it relates to gait and the feet (bunions and fallen arches etc) and my “keep it simple” resolution went out the window. So months later here is part 2, I’ll save the other stuff for future blogs. Enjoy…
Lately I’ve been fascinated by the gluteal muscles, possibly due to a Gyrotonic® principal, “wrapping of the sacrum”, which clinically I have seen help multiple people with SI joint and low back pain or possible due to my gradual decline in the posterior perkiness of my behind as I sit more and more in the massive Washington DC traffic. However, I would like to believe my fascination is due to a rare gradual anterior hip subluxation in one of my patients and a unique weakness in internal rotation and abduction without external hip weakness in another patient, her compensations were quite remarkable prior to treatment. Whatever the inspiration here are some thoughts on the behind and how it should lead us through life.
1) Water, water, water
Many people don’t drink enough water. If you loose weight during a workout it is from loosing water not fat. Humans consist of 60-70% water. It is essential for many functions of the body including lubricating joints (prevent arthritis), breathing and sweating, excreting waste, and carrying nutrients. Drinking water has been shown to help loose weight, decrease constipation, increase energy, and prevent and reduce headaches. Drink water before, during and after exercise.
Sorry I have not posted in a while! Ive been deeply focused on the hip and pelvis at work. I still have to enter some pictures into my next hip blog before I post it. Until then here is a short statement to chew on…
It was the end of a full day and I was carrying many things when I stepped on the edge of the sidewalk, my foot twisted sideways over the edge and boom, down I went. So with a scraped bloody knee and throbbing pain in my ankle, I sat for a moment and was inspired to blog. Once the nausea eased up, I cleaned up and bandaged my knee and iced my ankle. After icing, I diagnosed myself with a lateral grade 1 ankle sprain. Phew, nothing major.
I recently moved and now have a long commute to work. I’m not a person who likes sitting still for very long, so I thought I would share some exercises to keep you busy and improve your posture while sitting in the car.
Recently, Elements has seen an influx of women and men with diastasis recti, a separation of tissues in the abdomen, resulting in a protrusion or bulge running vertically down the center of the tummy. The two options for treatment are a conservative approach, exercise, and non-conservative approach, surgery. I highly recommend finding a trained physical therapist or personal trainer before considering the surgical option.
At Elements we have a monthly two hour “continuing education” teacher meeting. This last meeting was particularly inspiring. We discussed how Gyrotonic exercise addresses Lumbar and Pelvic stability.
Women often come into my office wanting an exercise program to strengthen their bones. To see where the majority of bone loss is, and whether they have osteoporosis or osteopenia, I ask for is a copy of their Bone Density Scan (DXA scan). Based on the results of the bone scan, the individual’s balance, posture and overall health we work together to design an enjoyable and effective program.
You may have torn your Anterior Cruciate Ligament (ACL) skiing or heard of a football or soccer player with a torn ACL or an ACL reconstruction?
I will take a little break from anatomy this week since summer is here and so is the summer reading list!
I hear instructors throwing the word “Transverse” around in exercise and yoga classes. What is it and who cares?
I was recently researching the level of toxic chemicals I am transmitting to my second-born through breast milk and I was happy to know not as much as I detoxed over to my first-born 12 years ago (ugh). Some of the information out there from scientific journals and the Center for Disease Control and Prevention is quite scary.
The best way to get toxic chemicals out of the products we purchase is to make companies accountable. We can do this by doing our research.
Here is one sight I like to use:
It is undeniable the healing power of human touch. Touch has shown to improve relationships, decrease stress at the office, improve your immune system and increase performance. Yes, if just a high five or a pat on the back can achieve this. Can you imagine what a 60 min massage will do to improve your life!
Several people have commented on the photo of the psoas muscle in our last newsletter. It is quite an impressive muscle, the thickest muscle in our bodies and the only muscle that connects our thighs to our trunk. It originates from the front of the lumbar and last thoracic vertebra (transverse process of T12-L5 and the lateral aspect of the disks) and attaches to the inside of the thigh (lesser tubercle of the femur). The psoas is joined at the hip, by the iliacus, which travels from hip to thigh. Together, the psoas and iliacus make up the iliopsoas, the body’s most powerful hip flexor. It is no wonder why connoisseurs call the cow’s psoas “filet mignon.”
What do you plan to do with your one wild and precious life?
This week’s blog is a little different, over the last month I’ve been introduced and incorporated into “villages.” These are wonderful communities popping up all over DC to help members with a variety of things from giving rides to recommending a plumber. I’ve always enjoyed being a part of the Elements community and seeing the smiles on peoples faces as they walk through our doors.
Check out your knee alignment on this snowy day and prevent an ACL tear too!
This has been debated for centuries… Posture is how we hold ourselves up against gravity whether standing, sitting or laying down. We want to maintain an elongated spine without stress or tension; this requires that our bodies be efficiently aligned and balance. You may notice as you stand at a museum or sit at your computer that your body feels strain and you shift positions.