Athletics & Fitness

[barre]

Any athletic training or intent to optimize ease of movement & well-being requires the balanced integration of Strength & Mobility exercises. One at the expense of the other will leave one open to injury, poor performance and chronic joint afflictions. I began my journey into science-based training as a 285lb baller with a training emphasis on speed & strength … a modified yoga routine was incorporated post-training. Martial Arts began the next phase of integration through the practice of functional & animal movements unique to the martial art of xing-i, my favored discipline & the internal arts that I use to this day.

As a Functional Movement Specialist the work of Czech neurologist/physiatrist, Dr. Vladimir Janda, was instrumental in developing a practice-oriented stength-mobility technique for the orthopedic portion of my practice. This neurological orientation would become the basis of Somatics, Resistance Stretching, PNF assisted stretching etc that have now become main-stays in advanced sports performance & rehab circles.

Various weight-assisted strength training techniques can also be understood from a Strength vs Mobility perspective. For example: 1) Weightlifting emphasizes the strength side of the equation more exclusively, but the Olympic lifts promote superior mobility & whole body integration as compared to the Power lifts that comprise pure strength training; 2) Kettlebells offer a greater incorporation of strength-mobility-whole body integration albeit at a slight reduction on the strength side; and 3) Club bells are the most mobility-oriented of the 3 weights-assisted techniques, but less pure strength than barbells or kettlebells.

I’ll be elaborating myself on these training-rehab methods, but I hope this stimulates the experts & students alike on this forum to bring their tips & questions to the discussion. Expect a video series in the near future that will take you through the body joint-by-joint to teach proper evaluation of every muscle division affecting that joint with an integrated knowledge of associated neuro-meridian, connective tissue and nutritional interventions for both practitioners and do-it-yourselfers.

Discussion

[Mike]

Subscribing to this one! Interested to know more!!

• This reply was modified 1 year, 7 months ago by  Mike.

[Linda]

Barre, you peaked my interest with your last paragraph. I would be in the category of student/do-it-yourselfer and am looking forward to future discussions on this topic. Thanks!

[Carole]

Hello Barre!

So humbled and honored to be here. Been following, trying my best that is, your work for a few years. More on this later in my profile bio and/or another post.

I’m excited for the coming video series! Very interested personally and professionally. I’m an LMT here in Tucson.

On the personal front, I’m chiefly concerned about my aging, beleaguered L knee. First injured it when I started long-distance running at 14. Been hammering away at it the last almost 40 years to the point I fear I’m bone to bone on the lateral side. Alarming pain when foot is planted and leg pivots. I’ve more or less renounced all allopathic doctors/medicine and am not sure where to turn at this point. I did have an expensive out of pocket stem cell +PRP procedure 7 years ago back in MD where I used to live. Possibly considering this again. Do you have any thoughts or recommendations on what I could do at this point? I’m still very active but not running anymore. Would love to once again if possible.

?

Carole

[Matthew]

Hi Carole,

I have some insight into your beleaguered left knee. Within our realm of soft tissue healing, manual osteopath, and chiro I work with the spheno occipital joint first with my clients to address structural imbalances in the pelvis and chronic pain. I’ll be driving through AZ quite possibly in two weeks and would love to share treatment with you, on my return to Florida. The treatment immediately brings the body to a permanent more weight bearing capacity -a new homeostasis- so your left knee will now have better structural support, and anything moving forward towards its rehab will be expedited. The work is called Structural Energetic Therapy, Cranial Structural Technique developed by Don McCann LMT LMHC 47 years ago.

love,

Matthew

[barre]

Hey Carole

I just responded to Carole further down the thread relative to joint rehab if you haven’t already seen it. Once all related muscles are back “on-line” I utilize prolozone injections into the joint comprised of ozone, collagen derivatives, isopathics etc in a custom cocktail discerned thru compatibility testing. I prefer low-voltage wearable PEMF as it is more akin to the natural resonance of the body, but in my practice higher voltage devices were at times helpful in the short-term.

Aging is not “natural” even though most of us observe these personal changes, so imploding this myth with internal diligence coupled with knowledge is why we play the game. The body responds to truth and motion, so it’s critical to work around injuries with intelligent, non-irritating exercise every single day as there is a reciprocity of non-involved muscles that neurologically stimulates the injured area.

[Carole]

Hi Matthew!

Thank you for the offer! I’m totally open to body/structural work.

When exactly do you think you’ll be coming through AZ? I live in Tucson.

?

[Matthew]

I’m not certain but around the end of next week, 12/9?

[Elin]

If you are driving through near Fresno, stop on by!

[Carole]

Ok. I do a little craniosacral work myself and know how profound the work can be. I know I’m out of balance structurally and probably other ways. Constantly working on balance, seeking homeostasis.

I’m very open to your work and offer. Let’s see if we can figure out a time/place to connect if it works for you. My email is bmoreskybound@protonmail.com.

?

[Amber]

@Carole

Hi Carole! Here’s a great book on rebuilding your nervous system. Your nervous system is responsible for your balance. It’s a quick read and $15. I’ll also post a video. This book will also help your knee. Unless there is a tear-balancing and rebuilding your nervous system will help your knee. often times knee pain is caused by how you are supinating and pronating your foot. The way your foot is working is based on your nervous system being tied together correctly. knees can often be hips, pelvic rotation and glutes are all big influences on how well your knee is doing and how stable it is. it is all influenced by your neck, shoulder strength and ability to control your head. Everything higher up in your body influences your knee. The original strength book will give you quick exercises that can tie your nervous system back together.

https://m.youtube.com/watch?v=7Msb_txhjDA

• This reply was modified 1 year, 7 months ago by  Amber.

[sara]

Amber, thank you for sharing this resource and video! I use rolling with my pediatric clients. I am a pediatric occupational therapist, and I focus specifically on sensory integration and primitive reflex integration with children with developmental delays. I use sequenced developmental movements – rocking, to rolling, to belly crawling, to crawling, to quadruped rocking, to walking homolaterally, to walking heterolaterally with young children who are experiencing neurological complications. I believe rolling is such a powerful tool, not to mention incredible for the vestibular system! So cool to see that this is applicable with adult rehab and strengthening. I am interested to check out the book you recommended. Thanks again!

[Carole]

Hi Amber!

Yes, thank you for sharing this! Excited to know/read more about this. I’ve heard Barre mention something on this in one of their podcasts.

I do indeed have a tear in the lateral meniscus that I sustained almost 4 decades ago. During my first scope, I sustained further damage from a former army doc then working for Kaiser that shred part of my patella and articular cartilage. I didn’t know about that damage until my second scope years later. That doc begrudgingly admitted that I probably had the additional damage from my first procedure. At that point, I was almost bone to bone. I was told by the second doc to stop long distance running which I did for a time. Started again at 40 and did for many years. Was still doing a little until earlier this summer when I did the plant and pivot and saw stars. Oddly and fortunately I can still motor in frontal movement with little to no pain as well as jump. It’s just that quick lateral movement, pivoting. Painful enough to scare me from that activity.

Regardless of that injury history, I know I’m way out of balance. I’m guessing that started long before the injury and then exacerbated by it. I’m eager to try anything to help me rebalance.

[Mike]

Look into PEMF technology. This along with red light, DMSO, C-60, stem cell patches and even topical urine all would work well together IMO. This is the product Barre recommends! I still need to buy one.

https://www.micro-pulse.com/collections/frontpage/products/pulse-pet-ices-digiceutical-pulse-generator-model-a9a

micro-pulse.com

ICES® DigiCeutical® A9 Model System

The model A9 is an experimental device that has been optimized for orthopedic injury, inflammation, and chronic pain. System includes: Pulse Generator Model A9 One pair of Short Coils 12” One Pair of Standard Coils 20" One 9V battery (not rechargeable) One … Continue reading

[Amber]

Hi Sara!

You are so welcome! They have a simple books for integrating OS w kids and I’ll post below. My daughter was born a preemie and skipped some of the developmental stages. ie…breathing correctly, heal control, rolling, rocking and crawling and about until she started OS was having tons of anxiety and couldn’t walk or run. After doing OS for 3 years every day, she is a national volleyball player. Any time you are working w a kiddo w neurological conditions, all of the OS exercises will help! I would also check to make sure they aren’t tongue tied or have their parents have the dentist check at their next appt. If your tongue is tied, you cannot breathe correctly and hence your nervous system gets wrecked.

@alfawarrior on my computer I was able to respond to just Sara and not the entire group. I’ll try again next time on phone…just fyi

https://originalstrength.net/shop/pressing-reset-for-kids-books/

originalstrength.net

OS Pressing RESET for Kids - Books | Original Strength

OS Pressing RESET for Kids - Books | Original Strength

[sara]

Amber, I love your depth of knowledge…you have really walked the path yourself it sounds like, for yourself and with your daughter. YES to the tongue tie…I work with a speech language pathologist who specializes in myofunctional therapy, and we work closely with Dr. Zaghi, one of the premier Otolaryngologists who specializes in tongue tie releases. We have seen miraculous results in kids post tongue release – sleep, breathing/airway, language, posture, gross motor, sensory….the list goes on and on. It all originates in our head and mouth!

[Amber]

It sounds like you are doing a great job!! That’s awesome! Wish I would have known someone like you when I was little. Would have made a HUGE difference! Good job!!

[Amber]

Ooh all of that is hard!! I’m so sorry you are dealing with this! If you don’t want to do surgery to fix the tear (which I would totally get) a couple things come to mind to try naturally.

Comfrey -see attached. There’s a ton more info online. If you don’t have a local apothecary-people make it and sell on Etsy. It is on Amazon https://seekingjoyfulsimplicity.com/healing-with-comfrey/

seekingjoyfulsimplicity.com

Healing with Comfrey and How to Use Comfrey

How to use comfrey, how to grow comfrey, and healing with comfrey. Comfrey is amazing plant traditionally used for healing broken bones, torn ligaments, cuts, bruises, and more.

[Amber]

@Carole

You might want to look into prolotherapy or also look into DMSO. The combo of DMSO and comfrey might get deep enough into your body to heal that tear?? Not sure-but worth a try!! You have to be careful using dmso as it’s a solvent so I’d read this book first be Amandha Vollmer a naturopath in Canada.

Sorry-Barre it replies to you in the discussion and I can’t figure out how to just reply to Carole @alfawarrior any ideas to help me Mike? When I go up to the little dots in the corner it doesn’t allow me to just reply to Carole ??

[Carole]

This is timely. I’ve been listening to ADV and reading up on DMSO just this week. I’m going to get her book and some of her DMSO products. Just trying to pinpoint which ones exactly.

Thank you Amber. ?

[Amber]

You’re welcome!?

[Sonya]

I just want to thank everyone for the info. on this thread. I’ve been on crutches for almost 15 years and am now having to be pushed in a wheelchair as well. I slipped on black ice (because I was stupid enough to dress up one night for work and was wearing ballet pumps!) after work one night and fractured my spine and broke my arm. I was back at work within 6 weeks but 18 months later was going downstairs in a hurry and my knee bent completely the wrong way. I was self-employed so carried on thinking it was just a bit of pain and went walking miles across the Moors looking for “the Blue Man in the Moss”! About 8 weeks later my knee completely gave way leaving me hanging on a bush, swelled up like an elephant and I ended up being off work for 6 months! When I could eventually get around but the knee prevented normal walking a physio said my knee wasn’t tracking properly. Exercises didn’t help much so her boss referred me to surgery where I was diagnosed by MRI with a meniscus tear and then eventually osteoarthritis and told I needed a knee replacement but that I was too young which they’ve now been saying for about 12 years. I put on loads of weight and literally became chair shaped!!! I now have problems with both legs and my left shoulder. My last physio said he couldn’t help me so signed me off. I’ve researched online and found exercises that have helped a tiny bit (but they always concentrate on just one area rather than relating it to a full picture) and Bowen Therapy used to be useful but my practitioner moved to Ecuador! Even though I have knowledge in other areas and have helped a lot of people on their health journeys I think I labelled myself ignorant about structural stuff, even though everything is connected, and I’ve discovered in my own body experience how strengthening other areas of the body (chair gardening) helps my knees and balance slightly. I actually joined AV because I have so much more I want to learn in general rather than thinking it might help me personally. I saw this athletics and fitness group, thought it might be very “sporty” but decided that if I lurked in a corner I may pick up the odd snippet of info useful to my knee etc. It’s kind of bizarre but wonderful that it’s actually opened with the dream thread for my situation. I’ve always ignored my body and dragged it along as long as my head was working but I’m now being nudged to deal with myself first and my head is whirring as the information you’ve all shared is sending me off into some new exciting areas of research. A very BIG thankyou!!

[Mike]

Wow, what a crazy journey you have had, sorry you have had to experience so much pain. I highly recommend PEMF tech for your knee!

[Amber]

Thank you for sharing your hard story, Sonya! I am so glad you are here:)) I didn’t used to be able to walk, stand or talk. I’m not at 100%, but I have built myself mostly back to life and have no doubt I will be able to be healed completely. I hope that is your story too!! Thanks again for sharing!

[barre]

Hey Sonya

Every joint issue without exception involves muscle divisions in the involved area literally offline. As with any electrical system there are circuit breaker systems to protect organs, tissues etc that all muscles share by way of common neuro-meridian circuits. Since muscles are superficial and less vital to life than deeper organ systems the body shunts all available resources to life-sustaining area in the event of circuit overload, and accomplishes this by turning off related muscle divisions. These switched of muscles are identified only thru skilled isolation and testing of every muscle division in the affected joint. Most often injuries occur due to pre-existing joint instabilities due to these compromised muscles leaving deeper ligaments & cartilage vulnerable to damage. Rehabilitation will be tenuous or temporary unless all muscles are brought back on-line. Treatment then requires assessment of all components in that circuit to reflect every level of physiology from etheric to mechanical and everything in-between. The circuit itself must be isolated no different than going thru a data-retrieval process on your computer. Treatment must then involve any modality(s) to treat the cause(s) triggering the breaker switch in the first place. Once muscles are on-line other tissue treatments and rehab exercises will have chance. This is the realm of neuro-based Clinical Kinesiology, but not plug and play muscle-testing systems that do not have the ability to track priorities and proper sequential treatment. There are still a handful of such practitioners, so do some research and perhaps you’ll find someone in your area.

[Sonya]

Thanks loads Mike and Amber ? I’ll definitely look into the PEMF tech and Amber I was really inspired by your story in the intro. section. I’m usually very private but I kind of splurged and I think you’ve got to be open and to maybe give a bit of yourself to create a genuine community and this feels like a comfortable place to do so. Bodies are amazing and life, whatever it is, is amazing. I’ve started with what I know and have begun a major dietary overhaul though we’ve had our first snow and the Christmas market season has started so I’ve had to have some mulled wine and mince pies! Keep us up to date with your progress Amber ? x

[Amber]

I am so glad you felt comfortable to share! I’m glad to know your story!! It is hard to be open-but sometimes a risk necessary for connection. I get it!! I’m a sensitive bird too!! Here’s an across the pond ? hug!

[Sonya]

Thanks so much Barre for such a thorough comment, it’s much appreciated. I do actually know someone who practises some form of kinesiology so she may be able to point me towards the right person.

And Amber, sending a big hug back across the pond to you too! ?

[Michael]

(switching my replies for Best Recovery to this thread, my apologies for not carefully reading all the way through that thread)

Dr. Mercola posted a good summary of Active Isolated Stretching on his site yesterday. I’ve incorporated aspects of this approach into my regular routine and can recommend them as useful tools for improving mobility and helping with strength. Here’s his summary:

“Integrating Active Isolated Stretching

Active Isolated Stretching (AIS) relies on the principle of reciprocal inhibition, which is the process where the contraction of one muscle (the antagonist) leads to the relaxation of the opposing muscle (the agonist). This neurological event is mediated by the nervous system and is a fundamental concept in kinesiology. Here’s how it works step by step:

Contraction of the antagonist muscle — When you perform AIS, you actively contract the antagonist muscle. For example, if you’re aiming to stretch your hamstrings (the agonist), you would contract the quadriceps (the antagonist).

Neural communication — The contraction of the antagonist muscle sends a signal through the nervous system to the spinal cord. This is due to the activation of the muscle spindles, which are sensory receptors within the muscle that respond to changes in muscle length and speed of length change.

Reciprocal inhibition activation — In the spinal cord, interneurons receive the signal from the muscle spindles of the contracting muscle. These interneurons then activate inhibitory neurons that connect to the motor neurons of the agonist muscle.

Relaxation of the agonist muscle — The inhibitory neurons release neurotransmitters that bind to the motor neurons of the agonist muscle, causing them to reduce their firing rate. This decrease in neural activity leads to the relaxation of the agonist muscle.

Increased stretch potential — With the agonist muscle now relaxed, it can be stretched more effectively and safely. The stretch is held for only about 2 seconds to prevent the activation of the stretch reflex, which could counteract the relaxation.

Repetition for effectiveness — The AIS stretch is repeated several times, with each stretch going a bit further as the muscles warm up and the nervous system adapts, allowing for greater range of motion over time.

It’s important to note that the stretch reflex, which is a protective mechanism against muscle tears, is avoided in AIS due to the short duration of the stretch. The stretch reflex typically activates when a muscle is stretched too quickly or too far, but since AIS involves gentle and controlled movements, this reflex is not triggered, allowing for a more effective stretch that enhances flexibility and mobility without causing muscle tension or injury.”

https://articles.mercola.com/sites/articles/archive/2024/03/19/mobility-medicine.aspx?ui=68b653567716525113284897850764b924eaca93f3af1aa5ea750e5acad37c71&sd=20210211&cid_source=dnl&cid_medium=email&cid_content=art1HL&cid=20240319_HL2&foDate=true&mid=DM1544868&rid=2073788215

articles.mercola.com

How to Maintain Neck Flexibility

Regularly practicing neck exercises may help keep it strong and nimble, helping support your overall quality of life.

[Penny]

I definitely have struggle with my neck ever since having two accidents, one skiing, the other kayaking. I get that “crunchy” noise as mentioned in the article that Micheal posted and my right side range of motion is decreased slightly. I do stretches, and my continued search for the perfect back-sleepers pillow continues. This, incidentally, is one of the things that made me choose my masters thesis topic which was cbd for chronic pain. I would love to be able to heal my neck permanently instead of just managing it.

[Michael]

My current solution for the perfect pillow for mostly back sleeping is shredded organic latex. I bought it from savvyrest.com

I’ve also had significant head trauma. Activated Isolated Stretching has been very helpful, but I also need to give a shout out to @amber.lansford for her Original Strength posts. I’ve just started doing the recommended exercises and am already noticing a difference. I believe the balance of strength and mobility is excellent, though it is very early stage for me.

[Amber]

Quick Nervous System Reset summary. Learned from the ORIGINAL STRENGTH BOOK-Pressing Reset by Tim Anderson—15 min a day!

1-tongue behind front teeth at all times.

2-breathe through nose while expanding ribs side to side. Not front to back. Longer exhales engage parasympathetic and contract pelvis.

3-lead all movements with your eyes w tongue on roof of mouth

4-start with head movements (lead with eyes). Side to side. Front to back. Circle eights w eyes.

5-start rolling. Front to back, side to side. Lead with head, then arms. Cross legs over. (Hard to demo w o video).

6-rocking. Engages shoulders and hips. Then start rocking in circle 8’s. Then go down to elbows. Feel shoulders and hips coordinate w each other. Keep first toe in flexion (the flexibility of your first toe determines how strong glute med is!!)

7-crawling. Front to back. Side to side.

You can also do marching or marching when you cross the midline and touch opposite knee. You can also do sprinting. Rucking (putting heavy stuff in a backpack and walking with it) engages all core muscles to stabilize you. I wear a backpack purse that’s heavy. All day I am using my core to pick up and stabilize my body w that on

If at any time you breathe through your mouth-it’s time to rest. It means your nervous system doesn’t have the strength to do any more for a moment or a while.

This is great for anyone to do to keep brain and body strong. it’s 15 min every morning. Also great for autism, anxiety, ptsd (in trauma you are stuck in one side of brain), stroke rehabilitation.

This is everything a baby does to build their nervous system to begin to walk and engage in the world.

Ps-all of this will build every part of your core. once your core is strong enough, your neck will let go!!

As Kelly Brogan says-if you can heal your nervous system-you can heal anything!! ?

@PennyJuniper

@michael.leger

[Author]

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