The Mindset For Healing

A while ago I interviewed Vinny Crispino, the founder of the Pain Academy, and learned a lot from his approach to using corrective exercise to help people in pain. Importantly, he knows from personal experience what pain is all about, this is because he was an Olympic hopeful athlete who ended up fracturing his spine in a surf accident. His recovery was tough and after years of unsuccessful rehab, he encountered someone who taught him the importance of correct movement and mindset.  What Is A Corrective Exercise Specialist? A corrective exercise specialist focuses on addressing restricted movement, muscle imbalances, and painful joints by devising tailored plans to correct these issues. The intensity spectrum of corrective exercises ranges from relaxing the body to providing higher stimulus for strength and tissue integrity. By understanding where individuals are on this spectrum, specialists can provide exercises to address specific movement issues. For example, many people don’t know that they are constantly holding muscles tight, or guarding an area. Bringing awareness to this area and teaching people to ‘switch off’ those muscles is usually a great first step towards beating chronic pain.  Why Traditional Pain Management Models Might Not Work Vinny and I discussed how traditional pain management models, such as physiotherapy and chiropractic care, often lack adaptability and personalization. This means the ‘cookie cutter’ approach leaves many people wondering why they ‘failed rehab’ and not knowing what happens next. Usually, they are put on the conveyor belt towards surgery but this leaves people who don’t want surgery or who aren’t a candidate in limbo. In contrast, Vinne's approach with the Pain Academy was to use an AI-powered algorithm to interact with clients based on their feedback, offering a unique and tailored experience for each individual. By adapting exercises to client feedback, the program aims to help individuals overcome pain more effectively and permanently.  This is similar in a way to how good, knowledgeable therapists work in private practice. I say private practice here because sometimes in the hospital setting, there might be a great therapist but they are bound by the ‘evidence-based protocols’ that are prescribed to them and can’t deviate from the plan, leaving them and the patient frustrated.  Whereas a therapist in private practice has the autonomy to make their own decisions based on the patient's feedback on what is the next best step. There is a limit to this though, which is how many people can one therapist help at a time and where are they based. By using an online approach with an AI-powered decision-making process Vinny has essentially ‘cloned’ his thought process so he can help more people, in more locations, faster than he would be able to work one on one. Importance of Mindset in Healing Getting people to do the correct exercise is wonderful but it isn’t the whole picture. If anyone has done my scoliosis course they know I have an entire module on mindset and that with the lifestyle medicine approach mindset is key to a long, happy life. In our interview, Vinny shared his personal experience of realizing the impact of mindset on pain management and recovery. He noted that even though he was doing the ‘right exercises’ his mindset was wrong and he didn’t get better. Once he changed his mindset the same exercises began to work!  This is something we both value and try to teach our clients, but mindset can sometimes be hard to define. Personally, I like to establish a goal with my clients, what is their “why”, and what can they refer to when they lack motivation or regress?  I don’t let people get away with saying, they want to lose weight, or they want to run again. There is a reason underlying it, sometimes I have to go through 5 or 6 different layers before we find the “why” but once we have it, rehab can become laser-focused. If you are recovering from an illness or injury and you are going through the rehab process ask yourself why you want to get better. Is it just so you can move without pain, or is there more to it? Personally when I’m injured my thought process is something like this. “I don’t want to feel this pain… Because it’s stopping me from working with my clients and playing with my kids… Which means I’m not helping people or being the best father I can be… So I need to do my rehab for my clients, my family and me”. That keeps me motivated! Empowering Individuals All Over The World With online training, we are removing geographical limitations by leveraging the internet and this is a new frontier of medicine. Both Vinny’s Pain Academy program and my programs allow people to make guided, informed decisions, and work towards long-term improvement in their health, wellness, movement patterns, and pain management. You can listen to our podcast below and if you want to delve deeper into who Vinny might be able to help you with his online course you can check him out in the following places. [embed]https://edpaget.com/episode-28-the-algorithm-for-healing-assess-move-reassess-with-vinny-crispino/[/embed]  

The Complexities of Concussions and Post-Concussive Syndrome

When it comes to understanding and treating concussions, the latest episode of my podcast “Your Lifestyle is Your Medicine” offers an enlightening perspective on a subject that affects millions each year. I recently interviewed Dr. Perry Mayard, a board-certified chiropractic neurologist, in episode 36 of the podcast. We unravel the complexities of concussions and post-concussive syndrome; his expertise emphasizes the need for a clear understanding of this mechanism for proper diagnosis and management. In this article, I want to share some of the nuggets that we discussed. The Definition of a Concussion A concussion is a brain injury that occurs when a force is transmitted to the body, whether it be the head or another part of the body. The brain, which sits inside the skull surrounded by cerebral spinal fluid, can experience a movement or sloshing effect when a force is transmitted to the body. This movement can lead to the stretching of high-speed connections in the brain, resulting in a concussion. It is important to note that a concussion can occur without a direct hit to the head. Force transmitted to other parts of the body can still cause a concussion. This is something to be aware of in both sports and life when you don’t directly hit your head but still have symptoms of a concussion.  Diagnosing a Concussion In the acute setting, such as sports-related concussions, a concussion can be diagnosed using a sports concussion assessment tool like SCAT (Sports Concussion Assessment Tool). This tool includes assessments for levels of consciousness, neck fractures, brain bleeds, visual tracking, inner ear function, balance, and cognitive function. In the chronic setting, where patients present with symptoms months or years after a concussion, a more detailed evaluation is required. Neurologists will use a host of different assessments such as;r visual tracking, balance, inner ear function, and cognitive function can help diagnose the type and severity of a concussion. Treatment Options for Concussions and Dizziness The treatment for concussions and dizziness varies depending on the specific symptoms and underlying causes. Concussions have different subtypes which all present with different symptoms and need different approaches for rehabilitation. 

• Classic Concussion: This subtype involves the typical symptoms of concussion, such as headache, or migraines, dizziness, confusion, memory problems, and sensitivity to light and noise. 
• Post-Concussion Syndrome (PCS): PCS refers to a condition where concussion symptoms persist for weeks or months after the initial injury. Symptoms may include persistent headaches, difficulty concentrating, memory problems, irritability, sleep disturbances, and other symptoms that don’t seem related to the initial injury
• Vestibular Concussion: This subtype involves symptoms related to the vestibular system, which controls balance and spatial orientation. Symptoms may include dizziness, vertigo, imbalance, and difficulty with coordination.
• Ocular Concussion: In ocular concussion, symptoms primarily affect vision. This may include blurred vision, double vision, difficulty focusing, and sensitivity to light.
• Emotional/Behavioral Concussion: Some individuals may experience changes in mood, behavior, or emotional regulation following a concussion. Symptoms may include irritability, depression, anxiety, mood swings, and difficulty with impulse control.
• Chronic Traumatic Encephalopathy (CTE): While not an immediate subtype, repeated concussions over time, especially in contact sports or high-risk occupations, can lead to the development of CTE, a progressive neurodegenerative disease associated with symptoms such as memory loss, cognitive decline, behavioral changes, and movement disorders. This is a concern with most combat and impact sports. 

Treatment approaches:

1. Vision Therapy: focuses on improving eye movement and coordination. It can help individuals with visual tracking issues, ocular motor deficits, and visual perception problems. This therapy aims to retrain the eyes and improve their ability to focus and process visual information.
2. Vestibular Rehabilitation: This is used to address issues related to the inner ear and balance. It can help individuals with dizziness, vertigo, and disequilibrium. This therapy involves exercises and techniques to improve balance, coordination, and the brain's ability to process vestibular information.
3. Cervical Manipulation: also known as neck manipulation, focuses on addressing neck issues that may contribute to dizziness. By improving the function and mobility of the neck, this therapy can help alleviate symptoms related to cervical proprioception, which is the brain's ability to perceive the position of the neck and head in space.
4. Other Treatment Options: for concussions and dizziness include cognitive behavioral therapy, neural feedback, and supplementation with nutrients like creatine, fish oil, and magnesium. These interventions aim to support brain function, reduce inflammation, and mitigate symptoms associated with concussions and dizziness.

I know from personal experience and from treating patients for 20 years that concussions and dizziness can have a significant impact on an individual's well-being and daily functioning. I still think I can’t speak French because of all the rugby I used to play…that’s my excuse anyway. It’s crucial to understand the definition of a concussion, how concussions are diagnosed, and the available treatment options. If you or someone you know is experiencing symptoms related to concussions or dizziness, it is essential to seek professional evaluation and appropriate treatment. Watch the full interview below or listen to it HERE via your favorite blog service.  [embed]https://youtu.be/WAfGC7E95o8[/embed]

Four Body Weight Exercises for Better Mobility

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! [embed]https://youtu.be/-L65QJpTEAw[/embed] 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.  Sources: [1] https://pubmed.ncbi.nlm.nih.gov/23242910/

How to Correct a High Hip or Rotated Pelvis from Home

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: [embed]https://youtu.be/JV5Q5ZuhMVk[/embed] 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:

1. Lie on your back 
2. Place a clenched fist between your knees.
3. Squeeze your knees together as much as you can for three to five seconds, then relax.
4. You may experience a click or pop in the front of your pelvis, which is normal.
5. 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:

1. Find a step, such as the first step of a staircase or a plastic step.
2. 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.
3. Reach up with the same hand as the leg you are standing on.
4. Engage your glute muscles on the side of your hip with the extended leg.
5. Step back up onto the step with both legs
6. After about 10 repetitions, you should feel the muscles working.
7. 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