Discover the intricate dance of the brain within our skulls and the surprising ways concussions can occur without a direct blow to the head.
My guest today is Dr. Perry Maynard, a seasoned board-certified chiropractic neurologist specializing in managing complex neurological cases, including post-concussive syndrome, vertigo, balance disorders, and movement disorders. He works with Dr. Shane Stedman, who I interviewed in Episode 12 in their Colorado clinic called, Integrated Health Systems.
Dr. Maynard and I explore the perplexing world of concussions, dizziness, and the need for subclassifying concussions to better craft recovery strategies tailored to each individual’s unique symptoms, ranging from headaches and mood disturbances to light and sound sensitivity. We share insights into how athletes navigate recovery, often battling maladaptive compensations that can lead to longer-term issues.
Our conversation doesn’t stop at identifying problems; we’re here to offer solutions and proactive steps for managing concussion symptoms. Shattering myths of outdated recovery practices, we emphasize the importance of proper diet, supplements, rest, and medical assessment following a concussion. Dr. Maynard and I also cover innovative rehabilitation techniques, including the role of neck strength and visual therapy in both prevention and treatment, underscoring the power of a multifaceted approach to healing the brain.
Join us on a journey through the complexities of concussions, and learn about the cutting-edge treatments and preventative measures in this enlightening episode.
Why is it important to be able to move your own body?
Back in 2014, a group of researchers in Brazil conducted a test called “the sit rise test”, in order to assess the mobility and strength of individuals aged 50 and above [1]. The test required participants to get down to the ground and rise back up without using their hands. The study found that individuals who scored lower on this test were more likely to die of any cause in the next 5 years than people who could do the test easily. For me, this highlights the importance of maintaining mobility in the hip joints as we age. The reason is that if the hips are strong and flexible and your balance is good the “sit rise test” becomes a proxy test for your general robustness. If you can’t do it, or have to put a hand down, etc, the test shows you that your levels of physical robustness can be improved.
Sometimes the exercise is the test, and the test is the exercise, but in this case, I want to show you 4 exercises that require no equipment and will help you will help you become stronger and more flexible as you age.
So, let’s get started!
The Primal Squat
The Primal Squat is a fundamental bodyweight exercise that everyone should be able to perform. It involves getting into a squat position with your hands on the ground. However, this position can be challenging for some individuals. To make it easier, you can use a small wedge under your heels to provide support and stability.. Over time, you can gradually reduce the lift from the wedge to challenge your range of motion and improve your hip, knee, and ankle flexibility.
Additionally, if you find the position hard to get into you can hold on to something in front of you so that your arms take some of your weight. This way you can slowly lower yourself down as well as use your arms to help you up.
Over time you can put more emphasis on your your legs and use your arms to help you less.
The Dead Hang
Shoulder mobility tends to decline as we age due to lack of use. One effective exercise for improving shoulder mobility is the dead hang. You can use a bar, a door frame, or rings to perform this exercise. By lowering yourself down and allowing your hands to go over your head, you can stretch and improve the flexibility of your shoulders. Gradually increasing the duration of the hang can lead to significant improvements in the strength and mobility of your hands, forearms, elbows, and shoulders, and who doesn’t want stronger arms?
Hip Stretches
As the hips are the largest joint in the body they play a crucial role in overall flexibility and mobility. For example, tightness in the hamstrings and weak posterior chain muscles can lead to back problems and limited range of motion. One effective exercise for stretching the hamstrings and improving hip flexibility is stepping backward with one leg and then bending that same knee. As you do this you can hinge at the hips and you will stretch the hamstrings on the opposite side. By varying the direction of your step backward, you can target different muscle groups within the hamstring region. The Cossack squat, which involves going wide and stretching the hamstring and groin section, is an advanced exercise that further enhances hip flexibility.
The Pivot Stretch
The pivot stretch is an exercise that combines hip mobility and shoulder mobility. This stretch builds on the stretch you learned earlier for the hamstrings. Instead of just stepping backwards you also step forwards into a lunge stretch for the front of the hip. While you are stepping forward and backward you can raise both arms over your head to start mobilizing your shoulders. This exercise allows you to target multiple muscle groups and improve flexibility in the hips and shoulders. It is a time-efficient way to enhance mobility in these areas.
Ultimately these bodyweight exercises offer a holistic approach to enhancing flexibility and strength in key areas of the body. Remember to start slowly and gradually increase the intensity and duration of each exercise. Consistency is key when it comes to achieving long-term results. So, give these exercises a try and experience the transformative power of better mobility!
I help people use a combination of lifestyle medicine and specific exercises to help them recover from illness and injury while ultimately adding healthspan to their lifespan.
If you are interested in how I can help you send me a message via the “Contact Us” page and I’ll see if I can help.
Many people notice that one hip is higher than the other or that their pelvis appears rotated.. It could be that their pant legs seem to be different lengths or that their waistline appears ‘off’ in photos. In some cases, people might have pain and discomfort associated with it. Whether it’s due to a leg length difference or a general feeling of unbalance, I’m going to discuss a solution for you. But it’s important to note that when working directly on the pelvis as I describe below assumes that the pelvis is the cause of the rotation. Other areas can lead to a rotation of your pelvis as I’ll discuss at the end. Let’s dive into the methods that can help you realign your pelvis and alleviate any discomfort you may be experiencing.
Identifying a Rotated or High Hip
Before we begin any corrective exercises, it is important to determine if your pelvis is truly rotated or hiked up on one side. You can easily do this by feeling for two little bones on the front of your pelvis, they are commonly called the ASIS (anterior superior iliac spine). By placing your fingers on these bones, you can compare their height and alignment. Another method is to have someone take photographs of you from the side and front to visually assess any differences in hip position.
Stretching and Mobilization
One effective way to balance your pelvis is through a combination of stretching and mobilization exercises. If you have identified the side that is rotated forward or backward, you can begin by reversing that rotation. For example, if your left side is rotated forward, place your left foot on a step or stool while keeping the right foot on the ground. This movement flexes the hip and pushes that side of the pelvis, in this case, the left, backward. You can add to this rotational force by tensing the muscles in your legs for about three to five seconds, then relax. Repeat this process a few times to encourage a change in muscle length and tension in your pelvis. The contracting and relaxing of the muscles while the hips are in this position helps the body ‘reset’ the tone of the muscles around the hip and pelvis which might have been causing the rotation. Watch this video to learn how:
If you are unsure about which side is rotated or if both sides are affected, perform the exercise on both sides. Adjust the height of the stool or step based on your comfort level. The goal is to create a gentle stretch in the front of your hip and engage the muscles involved in realigning the pelvis.
Joint Release Technique
The pelvis consists of a ring with joints at the front (pubic symphysis) and back (sacroiliac joints). To encourage movement and realignment of these joints, follow these steps:
Lie on your back
Place a clenched fist between your knees.
Squeeze your knees together as much as you can for three to five seconds, then relax.
You may experience a click or pop in the front of your pelvis, which is normal.
Next place your open hands on the outside of your knees and push your legs outwards while maintaining resistance with your hands. Repeat this alternating squeezing in on the fist and pushing out on your hands three to five times.
By performing this joint release technique, you can help balance the joints in your pelvis and improve overall alignment.
Strengthening the Pelvic Muscles
In addition to stretching and mobilizing, it is crucial to strengthen the muscles of your pelvis. These muscles support the hips and aid in pelvic rotation. Follow these steps to strengthen your muscles in the pelvis, the video above demonstrates this exercise as well:
Find a step, such as the first step of a staircase or a plastic step.
Place one leg onto the step as though you were going to step up and extend the other leg behind you and over to the same side as the leg on the step. If your right foot is on the step, your left foot is behind you and to the right.
Reach up with the same hand as the leg you are standing on.
Engage your glute muscles on the side of your hip with the extended leg.
Step back up onto the step with both legs
After about 10 repetitions, you should feel the muscles working.
Aim for 15 repetitions on each side, and perform three sets.
This exercise combines stretching and strengthening to promote proper muscle engagement and alignment in the pelvis.
Lastly, if you are dealing with scoliosis and back pain, I encourage you to check out my latest online course “Scoliosis Symmetry Method” to start moving your spine right away. You’ll learn how to increase mobility and add traction to your spine. Go to: https://scoliosiscorrectionprotocol.com/ssm
