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

The Power of Functional Medicine in Improving Your Health

Recently, on my podcast "Your Lifestyle is Your Medicine," I had the pleasure of interviewing Dr. Lara May, a best-selling author and advanced practice clinical pharmacist with extensive experience helping individuals with type 2 diabetes. This interview sparked my interest in delving deeper into functional medicine and its potential for improving overall health and well-being, especially amidst the alarming rise in chronic diseases, like diabetes, during the pandemic. [embed]https://edpaget.com/episode-35-why-detoxing-is-the-springboard-for-healing-how-to-do-it/[/embed] While traditional Western medicine excels in acute care and symptom management, it often falls short in addressing the root causes of chronic conditions. Functional medicine bridges this gap by taking a personalized, holistic approach that identifies and addresses the underlying imbalances and dysfunctions contributing to illness (1). This systems-based approach considers the interconnectedness of body systems and emphasizes tailoring treatment plans to each individual's unique biochemical and genetic makeup; in many ways, it is similar to the original philosophy of Osteopathy and lifestyle medicine.  Functional Medicine vs. Alternative Medicine and Naturopathic Medicine While functional medicine is similar to alternative and naturopathic medicine, its approach is distinct. Traditional alternative medicine systems, like Chinese medicine, focus on restoring energy imbalances (2). Naturopathic medicine, like functional medicine and osteopathy, emphasizes personalized protocols and natural therapies. However, functional medicine differentiates itself through its extensive diagnostic testing, allowing for precise identification of specific imbalances and targeted interventions based on individual needs (3).  To me, this is very important, but not for everyone.  Some people will need extensive testing to find out the root cause of their problems, but others just need to allow the body’s natural repair mechanism to run unencumbered by the toxins of life.  Dr May’s Journey Her journey serves as a testament to the power of functional medicine. In the interview, she shared how she had struggled with migraines and IBS for years and how she found relief by eliminating gluten and dairy from her diet, highlighting the effectiveness of individualized dietary interventions in addressing underlying food sensitivities (3). This transformative experience inspired her to become a functional medicine practitioner, empowering her to guide others on their healing journeys. Functional Medicine for Type 2 Diabetes For individuals with type 2 diabetes, functional medicine offers a comprehensive approach that goes beyond simply managing blood sugar levels. Deep dive testing like stool analysis and food sensitivity panels helps identify factors like gut dysbiosis or food sensitivities contributing to insulin resistance and metabolic imbalances (3). Based on these findings, personalized protocols incorporating dietary adjustments that target nutrient supplementation (addressing deficiencies in vitamin D or magnesium) and stress management techniques can be implemented to restore metabolic balance and improve overall health (4). Dietary Considerations: Food is viewed as medicine in functional medicine. The first step involves evaluating an individual's diet, assessing nutrient intake, and identifying potential inflammatory or allergenic foods. Low-glycemic index diets or elimination diets can help uncover food sensitivities and optimize blood sugar regulation (5). Factors like meal timing, eating behaviors, and stress levels are considered, as they can impact glucose metabolism. Supplementation and Nutrient Deficiencies: Inadequate nutrient intake or absorption can contribute to insulin resistance and diabetes complications. Functional medicine practitioners assess for nutrient deficiencies (e.g., vitamin D, B vitamins) through testing and recommend targeted supplementation to optimize metabolic function. For example, methylated B vitamins may be recommended for individuals with certain genetic variations affecting nutrient absorption (5). Toxic Burden and Detoxification: Environmental toxins like heavy metals or mold exposure can contribute to inflammation and insulin resistance. Functional medicine investigates potential sources of toxicity and supports detoxification processes. This may involve testing for mold exposure, heavy metal toxicity, or small intestinal bacterial overgrowth (SIBO). Addressing these underlying issues can support the body's detoxification pathways, facilitating improved metabolic function and overall health. Addressing the Whole Person: Functional medicine acknowledges that well-being extends beyond physical symptoms. Stress management, quality sleep, regular exercise, and mindfulness practices are integral to functional medicine protocols. Meditation and breathwork can help manage stress, while adequate sleep supports hormone balance and glucose regulation (5). Engaging in enjoyable physical activities and incorporating mindfulness practices can contribute to overall well-being and metabolic health. Conclusion In many ways, Functional medicine and Lifestyle medicine are similar. Both offer a personalized and evidence-based approach to improving health and well-being by addressing the root causes of illness rather than simply treating symptoms. Both offer dietary adjustments, targeted supplementation, lifestyle modifications, and a focus on the whole person. They empower individuals to take control of their health and experience transformative improvements in their lives. But Functional medicine goes further by offering deep testing for those who don’t respond to more conservative measures. If you want to use lifestyle or functional medicine to get the root cause of your health issues, reach out to me via ed@edpaget.com, and I’ll book a call to see if I can help. Disclaimer: The information provided in this blog is for educational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional before changing your healthcare routine. Sources: (1) Rakel, D. (2008). "What is integrative medicine? Definitions and core concepts." Alternative & Complementary Therapies, 14(4), 191-195. (2) Pizzorno, J. E. (2012). "Integrative medicine: Reflections on past, present, and future." BMC complementary and alternative medicine, 12(1), 116. (3) Bjelke, E. W., Akram, S., Belal A. Khan, B., & Wong, H. R. (2017). "The Role of Functional Medicine in the Management of Type 2 Diabetes Mellitus." Cureus, 9(7), e1291. (4) Astin, J. A., & Kusek, L. W. (2005). "Complementary and alternative medicine in the United States: Trends and issues." Health Affairs, 24(3), 852-873. (5) Bhutani, D., Patel, S., & Valecha, N. (2017). "Lifestyle modifications for the prevention and control of type 2 diabetes mellitus." Indian J Intern Med, 126(4), 306-312.

Are you living the Un-American dream?

On a recent trip abroad, my 9-year-old son asked me if I was successful. After pondering the question for a minute, I asked him what he meant by ‘successful.’ We had just left the house of a friend of mine who had done very well financially in the traditional 5 am rise, commute, home by 7-8 pm plus work trip, type career. I asked my son if he thought my friend was successful.  He said, “Yes, daddy, he has lots of money.” My reply to him was this, “Yes, he does, much more than us, but he can’t take a month off work to travel to different countries with his kids like I can.  Success comes in many guises.” The pursuit of success was the topic of a recent podcast I did with Carlos Hidalgo, author of “The Un-American Dream: Finding Personal and Professional Happiness Establishing Work-Life Boundaries. Here are my reflections on our conversation. The American Dream, coined by James Trusslow Adams in 1931, represents a land of opportunity where individuals have the chance to achieve their goals. Material possessions do not solely measure it but by the opportunity to succeed and fulfill one's potential. However, when we examine our current lives and the sacrifices we make in pursuit of success, it becomes clear that we have strayed from the true meaning of the American Dream. The Illusion of Sacrifice Many of us buy into the idea that sacrificing our time, relationships, and well-being is necessary for success. More than Europeans, Americans believe that working long hours and constantly being busy is a sign of importance and value. However, this belief is a fallacy. The amount of time we spend on a task does not determine its value. Instead, it is the quality of our work and the impact we make that truly matters.  Hopefully, we can contain the ‘must work harder’ ethos to North America and save the rest of the world from jumping on the hamster wheel.  Chasing success should not come at the expense of our relationships and personal well-being. I see so many of us sacrificing time with our families, neglecting our health, and compromising our values, which is not the path to true fulfillment. We must redefine our priorities and create boundaries that allow us to excel in all areas of our lives. Redefining Work-Life Balance Instead of striving for work-life balance, we should focus on harmoniously integrating all aspects of our lives. I once met a billionaire who said there is no such thing as a ‘work-life balance.’  I didn’t truly understand what she meant until I realized that there is just life. The concept of work-life balance implies that work and life are separate entities that need to be balanced against each other. However, this separation is artificial. Our lives have multiple dimensions, including work, family, health, and personal growth. Rather than viewing work as a separate entity, we should see it as a part of our overall life experience. One way of doing this is by defining our core values and priorities.  This allows us to establish boundaries that align with our desired lifestyle. For example, I will leave my family for certain jobs that I believe lead to the good of humanity, but I won’t do it for things that I think are a net negative for humanity.  To put that in context, I will take time away to teach my course, The Scoliosis Correction Protocol, but won’t take time away just to sit around and consume food and drink…I recently turned down a transatlantic cruise for this reason. We should strive to bring the best of ourselves to all areas of our lives, including work, relationships, and personal well-being. This requires open and honest communication with our loved ones, as well as a willingness to listen and adapt to their needs. The Impact of Parenting on Work-Life Balance One of the reasons why many individuals struggle with work-life balance is the way we have been raised. As parents, we often shield our children from discomfort and failure, believing that it is our responsibility to make their lives as comfortable as possible. However, by doing so, we are depriving them of the opportunity to learn and grow from their own experiences. Carlos illustrates this perfectly in the interview by explaining how his wife, who was left with the children most of the time while Carlos was ‘globe-trotting,’ allowed her kids to fail.  It is important to let our children face challenges and make decisions within a supportive environment. By allowing them to experience failure and its consequences, we are preparing them for the realities of life. This same principle applies to our own lives. We must be willing to face discomfort, failure, and uncertainty in order to grow and find true fulfillment.  My personal observation here is that the smaller families we tend to have, the more ‘cotton wool’ we use to protect our children.  The answer here isn’t larger families so the kids get less of our time as parents but more allowing our kids to fail, but fail forward.  For those who find themselves trapped in pursuing success and sacrificing their well-being and relationships, it is time to make a change. Here are some steps to help you embark on the journey to authentic success:

1. Take notice of the imbalance in your life and the impact it is having on your well-being and relationships.
2. Engage in open and honest conversations with your loved ones to understand their perspective and needs.
3. Give yourself the space and time to reflect on your own values and priorities.
4. Establish boundaries that align with your desired lifestyle, ensuring that you give equal importance to work, family, health, and personal growth.
5. Reevaluate the meaning of success and focus on what truly brings you fulfillment and happiness.

Remember, true success lies in living a life that aligns with your values, brings you joy, and allows you to thrive in all areas of your life. It is never too late to make a change and create a life that reflects your true desires and aspirations. Embrace the journey and find fulfillment in pursuing your own authentic version of the “American Dream.” For more insights and inspiration on achieving work-life balance and living a fulfilling life, I encourage you to read Carlos Hidalgo's book, "The Un-American Dream." Watch our conversation on my YouTube channel [embed]https://youtu.be/oX-Hfdts240[/embed] Or listen to my podcast with Carlos. He offers valuable perspectives and practical advice for finding true success in your personal and professional life.