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No Such Thing as a Bad Motion


You’ve heard me say that sentence before. It’s a Pete Egoscue-ism that has been shared countless times over the last several decades. Your body is designed to move, and movement is designed to be fun.

Here’s a great video of a guy accomplishing both. When it comes to exercise and activity, I have always preached about the “have-to” vs. the “want-to” mentality. I believe that if you’re doing an activity, running on the treadmill, for example, with a mindset that you “have to” do it, you’re not benefitting from it as much as you should or could be. In comparison, if you’re doing something because you “want to ” (or “get to”), you’ll get exponentially better results from it. I think the guy in the following video genuinely enjoys his time on the treadmill. There’s no hiding that fact! Time on the treadmill is a “want to” or a “get to” for him. The guy right behind him, however? Not so much. I believe that guy feels that in order to get in shape and stay fit, he will “have to” get his cardio in, and his weapon of choice happens to be the treadmill. It’s for that reason – the “want to” vs. the “have to” – that I believe their treadmill experiences are very different.

 

 

QUESTION: Which one do you believe is getting more benefit from his workout?

 

 

CrossFit is Crossing the Line


crossfit-logo

Ok, CrossFit-ers, enough is enough. I know a LOT of you choose CrossFit as your workout of choice, and I have no problem with that, but I think a select few of you have taken it too far. For those of you not familiar with CrossFit, there is a daily Workout of the Day (WOD) that gets posted at your local CrossFit gym. During a CrossFit WOD, your goal is to do “X” number of exercises, “X” number of times, and in the fastest time possible. For example:

40 Wall balls to 8ft target for both genders
21 Deadlifts 75# (for both genders)
30 Wallballs
15 Deadlifts
20 Wall balls
9 Deadlifts
10 Wallballs

What I’ve found over the last few years is that this combination is a recipe for disaster. People are getting hurt, and I’m hearing about it. When you call the clinic, you always say, “Well…I was doing my WOD, and on my last set I…(insert injury here).”

Please hear me: I don’t believe you all are getting hurt because of CrossFit but instead the body you’re bringing to CrossFit. The body coming in to the gym is completely dysfunctional and gets more compromised the more fatigued you get throughout the workout. By the time your last set rolls around, you have totally lost your form, your body is compensating, and you’re getting injured.

While adults doing that can be dangerous enough, I about blew a head-gasket the other day when I read about a children’s WOD, and it’s because of that workout that I’m writing this post. I’m not anti-CrossFit, but I am anti-children’s-CrossFit. 

Anyone who thinks this is a good idea needs to take a look at the following picture. Seriously? THIS is who you’re taking through your workouts? THIS is the body type you’re expecting to hold “good form”? This kid doesn’t stand a chance of holding his form. He doesn’t have “good form” to begin with!

Boy Left.jpg

We’re taking a generation of kids that is exponentially more sedentary than the generations before them, and we’re asking them to keep good and proper form while performing high-intensity exercises over an extended period of time. How’s that working for you? More importantly, how is that working for the children? Taking them through WODs might eventually mean an incredibly busy schedule here at the clinic for me, but I can honestly say that I do NOT want those clients.

What happened to letting kids play? What happened to climbing trees, riding bikes, and playing war in the backyard? What happened to neighborhood whiffle ball games?

Do we really need 8-year-olds performing high-intensity workouts? Who came up with this idea?

And by the way, the WOD that I shared earlier was for children. Keep in mind I’m an active, healthy, almost-35-year-old adult, and I’d have trouble doing that workout without compromising my form. I can’t imagine asking my 6 year old to do that workout without compromising form.

Someone PLEASE stop the madness before I’m overloaded with pre-teen clients on my schedule. Please.

QUESTION: Would you let your child do a CrossFit workout?

 

 

Yoga vs. Egoscue


Yoga

Let me start by saying I’m a fan of yoga. More accurately, I’m a fan of you doing yoga. While I don’t do it personally, I think it can be extremely beneficial for your body. It takes your joints through a wide range of motion and encourages you to stay active. However, many folks who are new to Egoscue read one of the books or see some videos online and say, “Oh…so it’s like yoga.” Uh…not exactly.

Actually, the two modalities are quite different. While they compliment each other well, they are not one-in-the-same. Everything we do at Egoscue is specific to your posture, your structural misalignments. Generally speaking, yoga tends to be in a group setting, kind of a shotgun approach. While that’s not bad, I do believe that in a group setting there’s a chance for you to get “lost in the crowd.” The same could be said if you were doing Egoscue in a group setting with everyone going through the same e-cises. You might not be using the correct form (which can go undetected in a large group), or you might feel pressured to attempt certain moves or positions that your body just can’t functionally do. Both of those things are problems, or at the very least, can lead to problems. Anytime the body is allowed to compensate there’s a chance for pain and injury.

Trust me when I say that compensatory movements aren’t exclusive to yoga. There are countless times throughout your day that your body compensates to get you through a given movement. Yoga isn’t the “bad guy” here. Compensations exist while playing golf, running, or simply reaching for a stapler on your desk.

Just like with those activities, I believe you should do your Egoscue menu to set yourself up for yoga. You shouldn’t be looking at yoga as a way to get yourself functional or eliminate pain. That’s Egoscue’s job. Egoscue targets your specific posture dysfunctions which are causing your pain. Egoscue is what allows you to finally do those certain moves and positions that you’ve never been able to previously do.

Use Egoscue as your precursor for yoga, and you’ll do great. If you’re a veteran yogi and you begin incorporating Egoscue into your daily routine, you’ll be surprised how much better you are at certain positions once your body is aligned and moving efficiently. I know the title of this post is “Yoga vs. Egoscue” but honestly, that’s a bit of a misnomer. It’s not “us vs. them.” Rather, it’s “us and them.” So do your menu, put on your Lululemon, get out your mat, and get to class!

QUESTION: What’s your favorite activity to do after you’ve done your menu?

 

 

More Powerful than Superman?


Levon Biss for The New York Times

Levon Biss for The New York Times

There’s no-doubt you’ve heard of an ATV, an All-Terrain Vehicle. ATVs are designed to take on various types of land–hills, mud, fallen trees–and come away unscathed. Today you can read about the “All-Terrain Human,” Kilian Jornet.

This is an incredible story of what the body is capable of. Jornet is an ultra-marathoner racer, ski-mountaineering racer, and he’s now attempting to ascend and descend the world’s tallest peaks faster than any other person before him.

He has, literally, grown up running, playing and racing in the mountains, and it seems to have paid off. Many of his peers compare him more to a mountain goat than a human.

Take a few minutes and read his story. It’s remarkable!

 

Kilian Jornet Burgada is the most dominating endurance athlete of his generation. In just eight years, Jornet has won more than 80 races, claimed some 16 titles and set at least a dozen speed records, many of them in distances that would require the rest of us to purchase an airplane ticket. He has run across entire landmasses­ (Corsica) and mountain ranges (the Pyrenees), nearly without pause. He regularly runs all day eating only wild berries and drinking only from streams. On summer mornings he will set off from his apartment door at the foot of Mont Blanc and run nearly two and a half vertical miles up to Europe’s roof — over cracked glaciers, past Gore-Tex’d climbers, into the thin air at 15,781 feet — and back home again in less than seven hours, a trip that mountaineers can spend days to complete. A few years ago Jornet ran the 165-mile Tahoe Rim Trail and stopped just twice to sleep on the ground for a total of about 90 minutes. In the middle of the night he took a wrong turn, which added perhaps six miles to his run. He still finished in 38 hours 32 minutes, beating the record of Tim Twietmeyer, a legend in the world of ultrarunning, by more than seven hours. When he reached the finish line, he looked as if he’d just won the local turkey trot.

Jornet “is not normal,” his mother says. “My mission is to make Kilian tired. Always, I was tired, but Kilian, no.”

Come winter, when most elite ultrarunners keep running, Jornet puts away his trail-running shoes for six months and takes up ski-mountaineering racing, which basically amounts to running up and around large mountains on alpine skis. In this sport too, Jornet reigns supreme: he has been the overall World Cup champion three of the last four winters.

So what’s next when you’re 25 and every one of the races on the wish list you drew up as a youngster has been won and crossed out? You dream up a new challenge.

[CONTINUE READING...]

QUESTION: What was your main takeaway from reading this story?

 

Static Stretching vs. Dynamic Warm-ups


Warm UpThere has been a lot of buzz in the fitness world lately about dynamic warmups. If you aren’t familiar with dynamic warmups, the trend in fitness today is to actively take your body through a series of movements while working on flexibility and range of motion, as opposed to simply stretching or reaching or pulling a muscle or muscle group for 30 to 60 seconds to “get more flexible.”

I’m a big fan of dynamic warmups and was first introduced to them several years ago by my friend Kurt Hester. Kurt is a strength & conditioning coach who trains athletes at all levels of fitness. He has been at the collegiate level, the professional level, and now spends a lot of his time prepping college football players for the NFL Combine and NFL Draft. If you’re a college baseball fan, you may not have realized it, but you witnessed Kurt’s handy work in the late 1990s with the Louisiana State University baseball team. The 1997 LSU team set an NCAA record for home runs in a season, and their style of play was dubbed “Gorilla Ball” because of their strength and size, compliments of Kurt.

But, Kurt also understands the biomechanics of the body, and his athletes aren’t just “getting bigger.” He’s training them smartly by incorporating dynamic warmups into his pre-workout routines. He’s taking the athlete’s joints through full ranges of motion prior to working them. It increases blood flow and allows Kurt the opportunity to recognize any dysfunctions or limitations that the athlete might have. He’s a big fan of Egoscue and has incorporated several e-cises into his warmups as well.

Another “big fan” of Egoscue is Dr. Mercola. One of the leading health physicians on the planet, Dr. Mercola blogged today about dynamic warmups and active stretching. He also talked a bit about his Egoscue experience. Check it out:

Why ‘Active’ Stretching May be Better than ‘Static’ Stretching

If you have ever tried stretching, you most likely followed what most experts have advised, which is that stretching should last up to 60 seconds. For decades this prolonged static stretching technique has been the gold standard. However, what research is now showing is that prolonged static stretching actually decreases the blood flow within your tissue creating localized ischemia (a restriction in blood supply) and lactic acid buildup. This can potentially cause irritation or injury of local muscular, tendinous, lymphatic, as well as neural tissues.

So I looked at some American variants to conventional stretching, like the Egoscue Method, which is a series of very specific posture stretches and special exercises tailored to each person’s specific needs. Egoscue helps to restore muscular balance and skeletal alignment and is often used as a natural method of pain relief. This method did work well for me and I was able to eliminate the pain I had when I got out of my chair or car and that was great.

Earlier this year, I met a personal trainer who had fine-tuned her therapy for those who were injured. She wound up doing some very specific stretching techniques to help them and she found out that the techniques led to improvements in chronic degenerative conditions like MS, Parkinson’s and ALS.

I found this fascinating and what I subsequently came to realize is that a bulk of the improvement was related to moving the fascia, which is the connective sheaths covering your muscles. When they move, they create tiny pizeolectric signals that can improve your overall health. At that point I started to reengage with a technique that I learned earlier called AIS.

Moving the fascia (the connective sheath that runs through the body and connects muscles to muscles) is huge. When we stop moving, the fascia looses its ability to glide on top of the muscle and becomes stuck. When the fascia gets adhered to the muscles it’s like a peanut butter & jelly sandwich that gets smashed together–it can be a bit of a challenge to get the PB&J separated again. By taking the body through full range-of-motion movements, we’re much more able to impact the fascia and get it moving and gliding on top of the muscles again.

If you’re headed to the gym to workout, do your Egoscue menu first and then do a dynamic warmup like this one from Todd Durkin before you get started:

My guess is that you’ll get more out of your workout, and your body will thank you for it!

QUESTION: What’s your favorite dynamic warm-up move?

Functional Movements vs. Moving Functionally


While the title of this post might seem redundant, I believe “functional movements” and “moving functionally” are two very different things. 

FunctionFunctional workouts are the latest buzz in the fitness industry. You have “functional” bootcamps, “functional” workout equipment, and even certification courses for trainers who want to become “functional” trainers. Functional movements encourage you to bend, twist, shift weight from side-to-side, lift, push, pull, squat, reach–movements that include using multiple joint across multiple planes of movement. However, I don’t believe making these movements ensures you are moving functionally. For example, I’m going to guess that the guy in the picture to the left is experiencing some incredible compensations in trying to squat while on an exercise ball. Seriously…who comes up with this stuff?

The fact of the matter is that if one shoulder is rounded forward, or one hip is sitting higher than the other, or if your knees and feet point out to the side, you can do functional movements until you’re blue in the face, but you’re still not moving functionally. Instead, you’re getting dysfunctionally strong, disfunctionally explosive.

I believe you can improve your functional movements by getting your body to move more functionally. I believe you need to combine moving functionally with functional movements. The catch is that moving functionally needs to precede functional movement. One way to ensure you are moving functionally is to incorporate Egoscue into your daily routine (click HERE to download 4 Free E-cises to get you moving functionally). Our philosophy for years has been “straighten, then strengthen.” We need to get you functional and then begin to implement functional movements that are designed to get you stronger on your new, functional frame.

I’m all for functional movements, bootcamps, workouts, exercise equipment and trainers, but I’m more for getting the body to move functionally like it’s designed. Make sure you know the difference between the two!

QUESTION: Are you more concerned with functional movements or moving functionally?

 

 

What Every NFL Exec Missed at the NFL Combine


The NFL Combine started this past weekend in Indianapolis (it runs through February 26th). For those of you who aren’t familiar with the Combine, it’s a way for NFL executives, scouts, head coaches, assistant coaches, strength & conditioning coaches, and other key personnel associated with an NFL team, to get their eyes on the top players of the 2013 NFL draft class. They’ll be looking for the strongest, quickest, most agile players they can find in hopes of gaining a glimpse into the future of the NFL and their respective team.

NFL personnel watch players as they complete the 40-yard dash, vertical jump, bench press, shuttle run, and other drills to determine which players they should draft and build a team around. While each team’s personnel is highly skilled at what they do, I believe they’ll be missing one huge piece of the puzzle.

None of them will be evaluating posture and overall function.

To me, that’s one of the most important thing to look at. A functional athlete is explosive, strong, quick and agile. Now, don’t get me wrong, some athletes are completely dysfunctional yet still possess all of those traits. When that’s the case, while they may be incredible athletes, they’re an injury time bomb waiting to go off. When athletic ability trumps function, bad things can be waiting right around the corner. Those athletes are a blown ACL waiting to happen. They’re one throw away from tearing the labrum in their shoulder. And a neck injury or concussion could be just one bad tackle away.

The athletes on display this weekend are physical specimens. I’m sure some of them look like Greek gods. But under the surface, their musculoskeletal systems are extremely compromised. Take a look at this picture of New England Patriots’ quarterback Tom Brady (not looking like a Greek god):

Screen shot 2013-02-22 at 4.19.52 PM

Notice anything? Anything look “off” to you? It should! It’s a laundry list of misalignments. Brady has an elevated left shoulder, elevated right hip, his shoulders are rounded forward, his knees and feet everted, and his feet are pronated. Tom Brady is a dysfunctional wreck…yet he’s a stud quarterback. Luckily for him, he’s stayed pretty healthy despite his dysfunctions. He has only missed one season due to a knee injury caused by a bad hit. So far, so good. Or, perhaps, so far, so lucky.

I would be a lot of money that Tom Brady hasn’t done much to address his dysfunctions and instead has simply gotten bigger and stronger. He has, essentially, built a Ferrari on a bent frame. That plan won’t hold up forever. 

What if Brady were functional? Can you imagine how much better he could be? It’s scary to think about!

This weekend is a big opportunity not only for those players looking to get drafted, but also for those folks doing the evaluating. Each player has a chance to become a multi-millionaire and turn his body into a paycheck. Unfortunately, most of them they aren’t doing anything to insure that they are getting everything they possibly can out of their body. While it’s true that most of them are doing functional movements during their Combine training–jumping, pushing, pulling, throwing, twisting, etc.–very few are actually doing those movements on a functional body.

The front-office personnel doing the evaluating have the opportunity to sign a player who could become the cornerstone of their franchise. They are spending countless hours evaluating talent and will be signing some of their players to very rich contracts. Yet, they aren’t doing anything to insure that those investments are structurally and functionally sound. By evaluating posture your favorite team’s front office would be taking steps to ensure they get the best return on both the time they are investing, and millions of dollars they are investing, in each player.

QUESTION: If you tuned into the NFL Combine this weekend, what dysfunctions did you notice?

 

 

Chris Carpenter’s Career Does NOT Have to be Over


If you’re a Major League Baseball fan I’m sure you have heard the news. If you’re a St. Louis Cardinals fan, I’m positive you have heard the news. In case you are neither, it was announced last week that Cardinals’ pitcher Chris Carpenter may have thrown his last pitch in the Majors due to a condition known as Thoracic Outlet Syndrome (TOS)

It seems as though the overwhelming sentiment throughout the the media, and perhaps throughout the Cardinals’ organization, is that TOS is some sort of incurable disease, and that if Carpenter even looks at a baseball again his arm might fall off.

That’s simply not true.

What is true, is that if Carpenter doesn’t address the underlying cause of the TOS, his career will be over, and sadly, his career will be remembered more for what he didn’t do on the pitching mound, than what he did do. And that’s a tragedy, because Chris Carpenter was one of the all-time great big-game pitchers. His postseason statistics are mind-boggling and rank with some of the greatest pitchers to ever play the game. Simply put, the guy is a stud.

However, arm problems aren’t anything new for Carpenter. Far from it, actually. Over the course of his career, Carpenter has dealt with arm problems countless times.

His career is all the more remarkable considering the amount of time he spent on the disabled list due to various shoulder, elbow and nerve injuries. He missed most of 2002, all of 2003, most of 2007 and 2008, and then last year’s season that was limited to three regular-season starts.

Carpenter phoned (Cardinals’ General Manager John) Mozeliak on Friday and told him that after trying to throw off a mound, the nerve injury was back, this time including numbness in his right arm, even bruising on his shoulder and hand.

“After speaking with him on the phone you certainly get a sense that he’s more concerned about life after baseball,” Mozeliak said.

Carpenter was a clubhouse force, a no-nonsense presence who set an example of grit and toughness. Consider 2012: He was written off as lost for the season after the nerve injury first emerged during spring training.

But in July, Carpenter had radical surgery that included removal of a rib, and it worked — he pitched three games down the stretch to help St. Louis earn the final NL wild card spot.

Hmm…he had a rib removed, yet he’s still in rough shape. His arm was bruised and numb after throwing, yet the procedure “worked” and was deemed successful. Interesting. It’s clear I have a very different definition of “successful.”

It should be noted that the article quotes Carpenter as saying that, “the nerve injury was back,” because I don’t think the nerve injury every went away. If the cause of the TOS hasn’t been addressed, then the effect was never truly impacted…it had simply been masked.

Let’s think about this in terms of a car. If you have a bald tire you would, no doubt, get it replaced. However, would you get a new tire on your car and not doing anything to fix the misalignment that caused the balding in the first place? Of course not!

However, if you chose to ignore the alignment, and the new tire started going bald six months later, wouldn’t you know exactly why the same problem was happening again? I think it’s safe to assume you’d be able to figure it out pretty quickly. The key is in the alignment. When you choose to ignore the alignment, you set yourself up for the same problem to reoccur. 

The body is no different. The key is in the alignment. Carpenter doesn’t have anything inherently wrong with his shoulder. I don’t think he has a “bad” joint, and I don’t believe that baseball is to blame. I think he has an extremely compromised shoulder position. The TOS is simply his body’s way of alerting him to that fact. His shoulder position is compromised, and his nerves are being impinged. Pretty simply, really. The photo below gives us a brief snapshot as to what’s going on with his shoulders. Notice how his left shoulder is higher than his right. Also notice how his jersey is pulling down and in on the right side (as seen in the folds/creases in his jersey). This indicates internal rotation of his right shoulder.

Carpenter STL

While that picture proves that his shoulder joint is in a compromised position (depressed and internally rotated when compared to his left shoulder), we also have to look at the bigger picture. There’s no doubt in my mind that his hips mostly likely aren’t functioning as designed and that his knees and feet point out to the side, rather than pointing straight ahead. He has had numerous surgeries and procedures, but nothing has been done to address the shoulder position.

Remember, the key is in the alignment. 

I understand Carpenter’s concern for his long-term health. If I was in his shoes, I’d probably be more-than-a-little concerned if my arm was numb and my shoulder was bruised after throwing. But regardless of whether he ever pitches again, the cause of the TOS has to be addressed, and it has to be addressed for his quality of life. Carpenter has young kids, and I know they’ll want to play catch with their dad one day. What then?

QUESTION: What has your experience with TOS been?

Talking Golf, Posture & Pain with John Tillery


GolfJohn Tillery is a PGA Golf Instructor, and swing coach for PGA player Blake Adams. We first met last fall at Old Waverly Golf Club through head instructor VJ Trolio. John is a great coach and an even better guy. He wanted to share Egoscue with his audience and asked if he could interview me. I was honored and immediately said yes. We talk about Egoscue, posture, pain, Titleist Performance Institute (TPI), and even Washington Redskins quarterback Robert Griffin III. I hope you enjoy it and learn something new!

 

 

QUESTION: How do you incorporate Egoscue into your golf game?

 

 

Video of the 44 Best Bodyweight Exercises


Bodyweight exercises

Do you consider yourself strong? While I’m not the strongest guy in the gym, I do enjoy working out and pushing myself. However, the guy in the video below puts us ALL to shame! Do yourself a favor and take five minutes to watch this video. This is an incredible display of strength and body control! My buddies and I tried a few of these movements/exercises this weekend, and let me just say…THESE ARE NO JOKE! This dude is strong!

 

 

QUESTION: Which exercise(s) most impressed you?

 

 

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