Active Isolated Stretch

I've have the best opportunity to take the 32 hour Active Isolated Stretch seminar in Bradenton, FL. It consisted of four consecutive 9 hour days of hands on learning with the infamous, Aaron Mattes. This guys has written numerous books on how increasing flexibility leads to a decrease chronic conditions and cardiovascular disease. Most artificial joint replacements are unsuccessful, and other surgeries that claim to fix a symptom only create other problems. Medical science is failing the general population, and it's up to the therapist, trainers, and other allied health professions to bring back the hands-on approach. Active Isolated Stretch is a technique, where the trainer assists the client through a ROM (stretch) while giving a 2 second assisted stretch at the end range. Afterwards, the client relaxes the muscle and does the same stretch into a new ROM. Does it hurt? One should not experience no more than mild discomfort. Individuals say they have "tears of joy". I have been practicing my technique for 3 weeks now, and I must say it has given me great results. First, I should tell you about my history: I was in a car accident while doing clinical rotation in graduate school in 2007. I sustained whiplash on the left side of my neck, which radiated down my arm. I have suffered with the pain ever since to where I couldn't sleep on the left side. Physical therapy, massage, foam rollers, pain meds, would only give me 2-3 hours of relief. I thought I would have to live with the pain, and eventually get cortisone injections. But none of those techniques gave enough effect to change the pain cycle of what was triggering the muscle to spasm in the first place. Due to poor circulation (oxygen), poor flexibility, and lack of strength will cause a muscle or joint to become dysfunctional. Dysfunction causes pain, and then the body starts to compensate for the lack of movement. Next thing, is "bone on bone" arthritis, tendonitis (which is what I have), or other chronic conditions. I was going to a seminar to learn how to treat my clients, not myself. While some student were practicing on me, my left shoulder/neck started to flare up again. Once Aaron Mattes, took me through 4-5 different stretches and gave a slight manipulation, I was pain-free! No joke. It was like magic. I knew right then, that this was something everyone should experience. All my clients have some sort of pain (that's why they hire me), and its my job to help them out. Here are some videos of what I was learning. Once I become proficient I'll load some of myself:

How to curb Holiday Drinking

Can I drink and lose weight?

It’s that time of year, when friends and family gather and alcohol is involved. It’s hard to say “no” when that is one of the reasons everyone is gathering in the first place. But, when you’re trying to lose weight, alcohol becomes your number one enemy. Alcohol is what we call “empty calories”. Meaning, it has no nutritional value and can be very high in calories. Not only that, the body sees it as a toxin, and will do whatever it takes to get rid of it as soon as possible. Your liver works overtime to process the waste as it absorbs in the bloodstream. Sometimes, the balance is tilted and more alcohol enters the body faster than the liver can process it, and that’s when we run into trouble. Essentially, it stops all other metabolic processes and digestion of other foods that we may have eaten earlier, and stores it. This leads to bloating, weight gain, poor decision making, visual imparities, slurring, etc.
The abundance of calories in the drinks is what directly affects your weight loss. When your body is too busy processing the alcohol, it leaves the carbohydrates and fats to stay stored in your body converting to permanent body fat.
Here are examples of typical drinks that are served at parties and the amount of calories they consist of:
20- ounce beer- 250 calories
One glass of Red or White wine- 120 calories
Margarita- 270 calories
1.5 ounce shot of scotch- 112 calories
1 ounce shot of vodka- 100 calories
Cosmopolitan - 230 calories
So what should I drink? If, I have to!!
Well, if you want to indulge in a drink (or two...), according to the above chart, wine or vodka with a club soda and lime is your best bet.
Happy Holidays! and Happy New Year!

The importance of flexibility; How to stretch

One of the most over-looked aspects of physical fitness is flexibility training. We all want to know how much we can lift or how fast we can run, but do you know if you can bend down and touch your toes? If not, you have a flexibility problem that needs to be address ASAP. In today's society we are plagued with postural imbalances, injuries, and low back pain. Most of these conditions can be corrected with simple flexibly routines. Sitting for long period of time, can lead to tight and weak hamstring, low back muscles, pectorals, neck and hip flexors. Let's not forget the ligaments associated with each joint. Your right, it’s ALL CONNECTED! Having tight muscles can lead to injury and cause chronic pain that your physician may prescribe medications to alleviate, but never address the muscle imbalance that you put your body through every day.

Here is a sample flexibility program for you to follow daily:

Hamstring Stretch: Lie flat on you back and lift one leg up in the air, while having the opposite leg lie flat on the floor. Grab the leg that’s in the air behind the knee and gently pull towards you. Try to keep the leg straight as you can. This should be done slowly and held for 30 secs.

Pectoral Wall Stretch: Stand in the center of a doorway. Bend your elbows to 90 degrees and place them on the walls of the door. Slowly lean forward until a stretch is felt in your chest. This should be done slowly and held for 30 secs.

Upper Trapezius Stretch: Stand upright and lean neck laterally (ear to shoulder) while dropping the opposite shoulder. You should feel a stretch between the shoulder and the neck.

Hip Flexor Stretch: Kneel with front and back legs bent at 90 degrees. Gently lean forward stretching the back leg, until you feel a stretch in your back leg. Hold for 30 secs.

Try this out and soon you will notice results, like pain relief, and more movement in your joints.

5 tips to protect your knees

Have you had an achy feeling in your knees? Do you find it difficult to walk long distances, go down stairs, or sit for long periods of time without having pain in your knees? You may be suffering from Patella Femoral Syndrome. This is an umbrella term, that describes a dysfunction between the patella, cartilage, tibia, femur, ligaments, and muscles around the knee. Since there is so much involve, it is hard to pinpoint what is really wrong. Here are my 5 top tips to "protect your knees":

1. Stretch-  flexibility is a key role in improving general range of motion of the knee and other body parts.

2. Improve your balance- wobbly ankles can cause poor mechanics of the knee.

3. Decrease compression- doing activites that cause you to do alot of jumping (volleyball), or hitting a hard surface (running on concrete vs. treadmill),
                                            may cause wear and tear on on the cartilage in your knees.

4. Wear proper shoes- even though 9" heels look nice, they are touture on your knees. They may put the joint in hyperextension and causes excessive
                                       wear and tear of the knee joint.

5. Exercise- doing bodyweight exercises improve your strength, and biomechanics of your joints. If you are in pain, get clearance from your physician
                    before engaging in any execises.