CategoriesCorrective Exercise Program Design Rehab/Prehab

What Would I Say to Someone Starting Out?

Being human means being enamored by a litany of things in the health/wellness/physical preparation realm. Some people are easily swooned by fancy watches and elaborate looking exercises

Others by cryochambers and Paleo recipes that taste like sawdust.

I am not here to play judgement police. For the most part, everything has a time and place[footnote]Except for kipping pull-ups. Stop. Just stop it. No, seriously, stop.[/footnote] and everyone responds differently to different things.

What works for me may not work for you (and vice versa). It’s all good.

Back in 2009-2010, while at Cressey Sports Performance, I was introduced to PRI (Postural Restoration Institute). As a collective, we adopted some of their principles & protocols (specifically positional breathing) and applied them to our athletes’ and clients’ programming, I’d say with a high degree of success.

In the years since, PRI has grown in popularity and is still something I “subscribe” to. However, the key term I want to highlight here is “some.”

I’ve adopted some of their principles.

The thing about PRI (for better or worse) is that it has an uncanny ability to suck people in and plop them into a never-ending rabbit hole of mystery and multi-verses.

Today’s guest post is via Boston-based physical therapist, Mike DeMille, and offers a needed perspective on this phenomenon.

(PS: I’d encourage anyone interested with PRI to check out Mike’s course/mentorship below).

Copyright: yanik88

What Would I Say to Someone Starting Out?

In a world of biomechanics, neurology, complex chronic pain, and a desire to create resilience, it can be difficult to decide as a Physical Therapist or movement specialist what continuing education courses to take and why.

Personally, I have been a PRC (Postural Restoration Certified) Physical Therapist for five years, and anyone familiar with the Postural Restoration Institute (PRI) knows how easy it can be to go down the “rabbit hole”

Note From TG: I wrote a bit about this “rabbit hole” a number of years ago when PRI was first gaining steam in the S&C side of the spectrum. You can check it out HERE.[footnote]FYI: I’m still miffed about never beating Mike Tyson. I think about it everyday and it’s still one of those things that haunt me about my childhood. That, and other things like, “Why did He-Man think a bowl cut was cool?,” and “Baywatch. Damn good show.”[/footnote]

After taking different courses, it can be very difficult to sift through the information and add principles to your practice (or programming), while leaving behind minutiae that ultimately won’t contribute to the further results of your clients.

via GIPHY

What is that minutia you ask?

What are those techniques, exercises, prehab/rehab protocol, cues, sick hip-hop rhymes that probably do not need to come along for the ride as you build out your systems as a coach?

That is exactly why we are here today.

After working in a cash-based Physical Therapy and Personal Training setting over the last four years and starting my own clinic (just outside Boston,. MA) I’ve developed rules (or tenets) of information to hold on to and which ones to leave behind.

Let’s dive in.

Think Practitioner/Coach, Speak Client

Your clients do not care what things are called, and neither should you.

Exhale, eccentrically orient, compress, early-mid-late stance, inhaling from an exhaled skeleton expansion, these terms can get complicated, if not bordering on someone speaking Elvish.

via MEME

A general rule of thumb would be if you cannot explain a concept in very simple terms to your client, then you likely shouldn’t spend a ton of time thinking about it yourself.

I like to think of this as writing a letter with a big bold sharpie instead of a small fine pencil that is difficult to see and read.

For example, if you have a client who you feel like is in a position of lumbar extension and they need to learn how to exhale to help get them out of pain, then you can leave the messaging at just that.

 

You will create the buy-in from spinning a simple story and allowing your client to feel the difference when undergoing your program. You do not need to explain all of the varying “compensatory strategies” to them in an effort to create belief in your program.

This will more likely than not lead to confusion, in addition to increasing the urge they’ll want to punch you in the face.

Nothing Is New; It Just Has a Fancier Name

Remember that these principles existed long before the most recent course that you took. One of the biggest problems that I see mentees and fresh PTs and movement professionals face is shiny object syndrome.

Understandably, when you go to a course and watch someone’s shoulder flexion increase from 140 degrees to 8000 after a fancy breathing exercise, you want to give everyone that fancy breathing exercise.

via GIPHY

Remember, there is a difference between a new technique that creates transient changes, and principles that create long lasting repeatable results.

Examples of a few principles that could make sense in a movement practice geared towards clients with pain:

  • Sound communication (avoiding nocebo).
  • Axial skeleton position that creates pressure underneath load bearing joints.
  • Progressive overload.

Does it feel less exciting to not be blowing all of your clients minds?

Sure it does.

But will these principles give you a sustainable business where you can more accurately sell results to potential clients?

Definitely.

Closing Thoughts

There is nothing wrong with taking new courses, finding helpful information, and creating buy-in with prospective clients, as well as appreciating the nuances of Physical Therapy and Strength and Conditioning.

But let’s not forget: the name of the game is being able to tie your name to something that can produce consistent results, and that is why we decided to take on this profession in the first place.

PRI Pique Your Interest?

Does this message resonate with you? Are you a Physical Therapist or movement professional looking to sift through the information and take the relevant principles into your practice?

Tyler Tanaka and I have created a community where we take individuals that are looking to finally apply the information that they have learned and effectively communicate with their ideal clients to build the business that they have always wanted.

This is your chance to learn the system of two PRC PTs and ask any and every question that you have ever had. In the 10 week Solidify Program you will undergo a detailed curriculum as well as take part in one on one Refinement calls to get your questions answered about those difficult patients that are the ”non-responders” as well as big picture questions about your practice and business.

Click HERE for more information.

Solidify begins June 6th and the spots are limited.

CategoriesAssessment Corrective Exercise

How Deep Down the Rabbit Hole Do We Really Need to Go?

Today’s topic has been something that’s been festering in my brain for a while now, and it’s only been within the last few weeks where I felt the need to put something down on paper.

Or in this case, down on keypad.

To save face, you can relax….it has nothing to do with Tracy Anderson (I’m kind of over bitching about her).  Or Paleo Nazis. Or the fact that I was never able to beat Mike Tyson in Mike Tyson’s Punch-Out back in the day.  There’s always been a void in my childhood for that fail.

Nope, it has nothing to do with any of those things.

I guess you could say the impetus or tipping point came a few weeks ago at The Fitness Summit when Harold Gibbons and Kyle Langworthy – both brilliant coaches at Mark Fisher Fitness in NYC – asked me the following question:

“Hey Tony, do you think the long-head of the tricep can act as a spinal rotator?”

[Cue crickets chirping]

Uhhhhhhhhhhhh.  Yes? No?  I mean yes. No wait, no!  What was the question again?

What made the interaction more hilarious was the fact they asked it in such a nonchalant, casual manner, as if asking me “Hey Tony, do you like food?”

To their credit, both Harold and Kyle have been immersed in the rabbit hole that is PRI (Postural Restoration Institute), and not surprisingly have been having their minds blown.

It’s very much akin to Alice’s Adventures in Wonderland, where Alice ends up following the White Rabbit down his rabbit hole.

Except in this case, instead of a mescaline induced world of hookah smoking caterpillars, Cheshire cats, and Mad Hatters, we have things like predicted (normal) asymmetries in the human body, terms like Left AIC (anterior interior chain) and PEC (posterior extension chain), and aberrant breathing patterns (we’re really good at inhaling, but poor at exhaling).

Both Harold and Kyle admitted that they’ve been exploring the rabbit hole and that they’ve been traveling deeper and deeper.

To which I say:  how deep do we as coaches and trainers need to go?

Don’t get me wrong, I think it’s fantastic that more and more trainers are educating themselves, experimenting, and digging deeper.  I wish more would follow suit and do more of it!

This phenomena is something both Harold and I discussed in our little chat last week (so for those assuming I’m tossing Harold and Kyle under the bus, think again.  I’m not).

Besides, I’d be remiss not to express my own accolades and biases towards the PRI mentality.

We’ve been using aspects of PRI at Cressey Performance for coming up on two years now. We recognize that it’s POWERFUL stuff, that it works, and it helps people feel better.

I like PRI. I use PRI. But man, I really wish some trainers and coaches would tone it down a notch and just get people strong.

The PRI 10-Second Elevator Pitch

Before we continue, I should first apologize to those reading who have no idea what the hell I’m talking about.

I’m sure some of you are sitting their scratching your head and thinking to yourself “Postural Restor……WTF are you talking about?”

Let me explain.

While trying to squeeze PRI’s philosophy into one sentence or paragraph would be doing it a huge disservice, if I had to give a quick ten second “elevator pitch” on what their schtick is and what they’re all about, I’d say:  it’s about breathing!  Or, to be more precise, it’s about how most of us suck at it.

I’m more of an analogy guy, so using one that most people can (hopefully) appreciate:  if our breathing patterns are like the worst karaoke singer we’ve ever heard, we’d sound like a whale passing a kidney stone.

Yeah, not pretty.

More to the point it’s about understanding that symmetry – as much as we try to attain it, and think that it exists – probably ain’t gonna happen.

It’s recognizing that we’re inherently designed in such a way where asymmetry is inevitable – we have a heart on one side, a liver on the other, more prominent diaphragmatic attachments on one side compared to the other – and that how we breath plays a major role in that.

PRI tries to teach people how to breath more efficiently, which in turn, in conjunction with their corrective modalities, will help attempt to bring them back to neutral.

In short, the diaphragm is kind of a big deal, and because many of us are locked into a scissor pattern in conjunction with a left rib flare – what PRI refers to as a Zone of Apposition – we have a hard time breathing correctly.

Ideally the diaphragm will act as a superior and inferior “canister,” compressing when we inhale and elongating when we exhale….which in turn provides optimal stability up and down the kinetic chain.

Unfortunately, due to the aforementioned scissor posture (to the far right in the pic above), we tend to see more anterior translation of the diaphragm locking us into more extension, which in turn doesn’t allow it to perform optimally.

For the more visual learners out there, here’s how the diaphragm should work:

So that was a little more than 10 seconds, but you get the idea. I think.

This stuff IS important, and it definitely has its place in the grand scheme of things – ESPECIALLY if someone is in pain.

But I can’t help but feel that sometimes this knowledge is crippling some trainers and that they’re missing the forest for the trees.

It’s kind of like they’re constantly operating with their emergency brakes on.  They can apply the gas, and yes, the car will move, albeit it will be at a snail’s pace.

What’s starting to become more common is that trainers and coaches are forgetting that they’re trainers and coaches and they’re not training their athletes and clients.

Where I find this becomes more dangerous/annoying is that new, more inexperienced trainers are falling into this trap.  It’s one thing for someone with years of experience to start playing around with this stuff – as is the case with myself, Harold, and Kyle (and many, many, many others).

But it’s a whole nother ball of wax when you have inexperienced trainers trying to implement this new information when they haven’t yet learned to integrate it appropriately.

Stealing a line from Michael Mullin (who’s a PRI instructor himself)…..”just like any new skill, there’s a learning curve involved.”

How can one justify using more advanced techniques like positional breathing tactics when they can’t even coach someone how to squat correctly?

More importantly:  how much are we (as coaches and trainers) allowed to teeter with our scope of practice?

There’s no doubt an overlap between the physical therapy world and the strength and conditioning world.  Where do we draw the line though?

I’m always asked my opinion on “corrective exercise,” and to be brutally honest I feel that CORRECT MOVEMENT is corrective.

Coach people to squat, hinge, lunge, push, pull, and carry correctly, and it’s amazing what can happen.

The kicker is that PRI has been around for a few decades.  It’s only been in the past 2-3 years that it’s blown up to the point where everyone – physical therapists, chiros, strength coaches, personal trainers, and your local weather man – are using it.

As my boy, Mark Fisher himself, notes:

It frankly reminds me of the FMS mania a few years back where every trainer thought they were “diagnosing dysfunction” and “correcting” shit for hours on end (which is hilariously something that drives Gray fucking NUTS)

I’m sure it will all blow over soon (these things always do) and we’ll be left with the good big rocks of knowledge that can be implemented in a fitness setting, but good loooord people.

I’m 100% on the same page as Mark, with the exception of one thing.

I don’t feel PRI is just some random thing that will blow over – I mean, come on, One Direction is a thing.

I find a lot of value in PRI, and I know it works because I’ve seen it with my own eyes.

I think it’s great that more trainers and coaches are exploring the rabbit hole. But it’s important not to get too carried away. PRI is a tool in the toolbox.  Nothing more.

Just remember that.

CategoriesCorrective Exercise Rehab/Prehab

The “Why” and Why It’s Still Important to Get People Strong

Today I wanted to share a recent email exchange I had with a friend of mine, Mike Anderson, who’s a local personal trainer and strength coach here in Boston.

Some of you might recognize Mike from the handful of guest posts he’e written on this site – namely HERE, HERE, and HERE.

I’d highly encourage you to check them out if you haven’t already, because Mike’s a really smart guy and offers a lot of insight and wherewithal that I only wish I had when I was his age.

Plus, he’s single.  Ladies?

Well, I think he’s single. If not, my bad Mike’s girlfriend!

Anyways, Mike sent me an email last week linking to a post he wrote on the seemingly screaming school girl “OMG-One-Direction-Is-On-the-Cover-of-TigerBeat” overreaction the fitness industry is going through with regards to corrective exercise. And more specifically, to it’s current obsession over breathing patterns.

Including but not limited to:

– What exactly does “breathing patterns” refer to?

– How do we assess it?

– What are we looking at?

– Seriously?  What are we looking at?

– Okay, I’m lost.

– Ohhhhhh, the diaphragm!  I get it.  Most people are woefully horrible breathers and have no idea how to use their diaphragm efficiently!

– Understanding breathing patterns can help “unlock” the key to understanding that symmetry – as much as we try to attain it, and think that it exists – probably ain’t gonna happen.

– Taking even a step further, it’s recognizing that we’re inherently designed in such a way where assymmetry is inevitable, and that how we breath plays a major role in that.

– Taking a brief glimpse into the PRI (Postural Restoration Institute) philosophy, we see that it tries to teach people how to breath more efficiently, which in turn, in conjunction with their corrective modalities, will help attempt to bring people back into a sympathetic state.

– In doing so, with time (and proper programming) we’ll often see improved performance on and off the field – as well as on the gym floor.

– What’s that?  Zone of Apposition?  Apical expansion?  Okay, now I’m lost again.

– I’m hungry.

Appropriately, Mike brought up an interesting conversation:

“Here’s another thing that I’ve been thinking about: why is this all suddenly such a huge concern? People have been strong and healthy for quite a long time without worrying about their breathing patterns. I know the same can be said for things like mobility and soft tissue work, but those things have a readily apparent change on the way someone feels and moves.

Would Bo Jackson had been a better athlete if someone had focused on his left-smaller-diaphragm? Would Arnold have been more symmetrical and better proportioned if he’d be concerned about his Left Posterior Mediastinum Inhibition?

I’m personally having trouble figuring out where all of these other things fall into the role of a strength and conditioning coach. If getting someone’s diaphragmatic rhythm in sync with their scapulothoracic rhythm will get them to a 40″ vertical, a 10.2-second 100-yard dash or a 585 deadlift then I’ll be all about it.

For right now, however, my job is to get people stronger, faster and keep them healthy. I’ll keep doing that.

My Response (along with a massive brain dump/random thoughts)

Well said my man.  Well said.

I completely agree (for the most part), and think the whole breathing thing is starting to get out of hand.  Not out of hand in the sense that I don’t feel it’s efficacious to look into it, that I don’t feel it’s important 0r that I don’t feel it works.

On the contrary:  I think it’s powerful stuff and we’re only just cracking the surface.

I feel things are getting out of hand to the extent that everyone, and I mean everyone (personal trainers, strength coaches, physical therapists, athletic trainers, your Little League coach) are starting to look into this stuff.

And frankly, many have no business doing so.  Well, at least in the sense that many are overstepping their bounds and taking it too far.

I think a lot of the problem stems from those who don’t recognize scope of practice.  I remember when I first moved to Boston and worked at a swanky commercial gym downtown.  I’d watch some of the trainers walk around with Kendall’s Muscles: Testing and Function (a phenomenal book, mind you) as they were training clients.

Basically they carried the book around with them thinking they’d kill two birds with one stone and try to diagnose and train their clients.

Um, no.  That’s just asinine, and a lawsuit waiting to happen.

Of course, on one hand I’d commend any trainer to take it upon him or herself to further their knowledge base and to better understand the human body and how it works.

BUT YOUR JOB IS NOT TO DIAGNOSE!!!!!!!!!!!!!!!!!

Now you have those same trainers walking around thinking they’re on the same level as physical therapists, chiropractors, and manual therapists (people who went through additional schooling to do what they do) because they read a book.

Even worse, they get their hands on some of the PRI literature and now they’re assessing breathing patterns (which is fine, because assessing dysfunction what we do) and before you know it, they’re treating people and performing open heart surgery.

It’s crazy.  And pompous.  And completely unacceptable.

It hasn’t gotten to pandemic proportions yet, though. Those types of assclowns are few and far between, and there are far more who understand their limits and don’t step outside their scope of practice.

Having said that, I DO feel that looking into breathing patterns is something to consider with most people.  But the rub is that we SHOULD NOT be spending an inordinate amount of time on it.

At Cressey Performance, we LOVE the PRI stuff.  Eric has been to three or four of their seminars, and Greg Robins recently attended one as well.

Which brings up a valid point:  going to an actual seminar and seeing this stuff done firsthand is A LOT different than just reading about it.

Moreover, we’ve had staff in-services on it where PRI practitioners have come in, talked shop and helped  us comb through some of the finer points to see how we can implement SOME of their modalities with our clientele.

Here’s the deal: at CP we only use like 6-7 drills, total. And not all of them at the same time.

I like how Mike Robertson discussed it in his recent “Warm-Up” article on his blog.  Spend maybe 2-3 minutes on it, and move on.

We take a very similar approach with our athletes and clients.  We may (or may not) include specific breathing pattern drills into their warm-up. But if we do it’s like two or three….tops, taking all of 2-3 minutes to complete.

Afterwards we move on to the dynamic warm-up, and then it’s off to go lift heavy things.

I think the point Mike’s making (and it’s an important one at that) is that far too many fitness professionals are going to get carried away and forget that giving people an actual training effect is kind of important too.  Even worse, many will forget (or neglect) to get their athletes/clients strong.

Just to reiterate:  the why IS IMPORTANT!!!!!!!  I think it’s fantastic when people go out of their way to dig deeper, try better themselves, and gain more knowledge.  I can’t bemoan that point.

What grinds my gears, though, is when people start to overstep their bounds and don’t understand, appreciate, or respect scope of practice.

Worse still: they neglect to actually train their clients.

What are your thoughts?  Agree?  Disagree?

On that note, for those trainers or general fitness enthusiasts reading interested in material that’s easily applicable, I’d encourage you to check out the Muscle Imbalances Revealed series, which features a collection of outstanding webinars from a lot of recognizable names in the industry.  Rick Kaselj, who organized the series, just put the entire package on sale at a huge discount ($210 off!) through this Friday at midnight.  Check it out here.

CategoriesCorrective Exercise Rehab/Prehab

Why Are We Breathing Inefficiently (and What Are the Ramifications)?

Last week I wrote a quick synopsis of a staff in-service we participated in that consisted of  Michael Mullin stopping by for a few hours and proceeding to melt our faces off with the number of knowledge bombs he dropped regarding some of the “inner workings” behind the PRI (Postural Restoration Institute) philosophy.

For those who missed it, you can check it out HERE (< — click me, don’t be shy).

In a nutshell (if that’s even possible to do):  we breath like poop.

I’m more of an analogy guy, so using one that most people reading can appreciate:  if our breathing patterns are like the worst karaoke singer we’ve ever heard, we’d sound like a whale passing a kidney stone.

Yeah, not pretty.

As a corollary to the above post I linked to, current Cressey Performance intern/coach (and resident break-dancing/ Gangham style guru), Miguel Aragoncillo, wrote a quick follow-up that I felt many of you would enjoy.

Why Are We Breathing Inefficiently?

Everyone is breathing incorrectly. We are all stuck, we are all patterned. The real question is… Do you want to get out of the pattern?

Take the blue pill, the story ends, you wake up in your bed, and believe what you want to (and still breath like an asthmatic Darth Vader).

Take the red pull, you stay in Wonderland, and I show you just how deep the rabbit hole goes.

The stance that the Postural Restoration Institute takes (pun intended) is that yes, we have two arms, two legs, two eyes, two ears, etc. To elaborate on the PRI aspects of Tony’s blogpost, we have one heart on the left/central part of our body, liver on the right, along with different diaphragmatic discrepancies such as more crural attachments on the lumbar spine, right versus left lung control, and lung structure.

With this anatomy refresher, you have to wonder: how does this affect our ability to use our diaphragm effectively?

To break down how the body compensates, here are a few factors that are involved in the PRI philosophy:

1. Posture

What is your posture like? If you are constantly standing or moving around (or coaching), you are subjecting ourselves to being in a more extended position.  Comparing by contrast, if you’re a desk jockey – a phone pressed to your ear, a keyboard to crouch over and work on, and more often than not, a not so comfortable chair that you plop yourself into everyday – you’re most likely a walking (or more appropriately, a sitting) ball of flexion.

Whether you are extended or flexed for the majority of your day, it is safe to say that the posture you assume for most of your day will definitely affect you in the long term.

2. Patterns

After attending a 2-day PRI seminar at Endeavor Fitness, my brain was mush on the ride home. So to spare your face from getting melted like Tony from our most recent in-service, understand that there are different patterns that we can be classified into, along with the breakdown of what exercise we should use to not only inhibit these patterns, but also “encourage” us into a better working posture.

Further, if you’re an athlete that has extreme unilateral demands (ie: baseball), it’s pretty much guaranteed that you’re an ideal candidate for PRI’s corrective exercises.

Personally, as a breakdancer, I’m full of dysfunction and asymmetry – rotating in one direction along with favored limbs for other dance movements falls neatly within the PRI philosophy.

During the PRI Seminar, I had many “A-ha!” moments as to why I move the way I do, along with why I favor one side versus the other during years of dancing.

Now take a look at any sport – baseball exhibits handedness (right-handed vs. left-handed pitcher), soccer shows favor for a dominant leg, and swimmers favor one side over the other to rotate towards their flip turns.

The constant demands of a chosen sport, coupled with your structural posture (thanks to the above reasons) will more often than not “feed into your dysfunction,” which in turn can often exacerbate common injuries seen in specific sports.

These dysfunctions alter how we breathe and how we respond to certain exercises or stretches.

3. Positioning

When we got into the practical portion of our in-service at CP, we were asked to get into some rather crazy positions, even blowing up a balloon. However, by getting into an ideal position, we are more readily able to get ourselves out of this pattern. So do not fear – most of us are able to get out of this pattern, much like Neo did in The Matrix. 

WARNING – I’m going to geek out a bit…

 “The activation/setting of the abdominals pulls the lower ribs down and in (caudad and posterior) and helps to inhibit/relax the paraspinals muscles (trunk extensors) which may help to decrease the patient/athlete’s lumbar lordosis and pain in the paraspinal region through reciprocal inhibition.”-1

(Side note: After performing these exercises, a few mentioned that they felt immediate results – loss of tension in their back, or even getting rid of back pain upon movement after being “repositioned”. Some pretty magical stuff.

On another aside: I asked Michael Mullin to walk me through some of the advanced tests, as I had only experienced the lower half of the assessments. After breathing into a few positions, I had seen immediate results with my shoulder issues. Craziness – I know.)

Putting It All Together

So putting the pieces of this puzzle together shows that a large majority of us may fall into a few of these categories from the get-go. What can we do now? Luckily for us, PRI gave us a few corrective exercises that they use often enough for the unlucky few that are still caught up in “The Pattern.”

Sounds like a Stephen King novel, I know, but bear with me.

One question that’s often been asked: where can we fit more exercises into an already jam packed session of foam rolling, mobilizations, and strength exercises?

The few things I’ve been experimenting with on my own along with coaching at CP are using these correctives after foam rolling, and before a dynamic warm-up, and also between sets of heavy compound lifts.

Note from TG:  For those who feel it a bit strange to use a balloon, you can also use a standard straw for this exercise.  Just be sure that when you inhale, you do so through the nose (which means you’ll have to block/pinch the tip of the straw in with your tongue against the roof of your mouth).

And for those who feel it’s a bit weird or “funky” to do this exercise in your gym, it’s no stranger than the moron who’s performing one-legged squats on an inverted BOSU ball while curling pink dumbbells.

Further, we have even gone on to emphasize with our athletes the importance of fixing our posture when we are standing during games, during our travels, and even at rest – sleeping and sitting. If your commute to work is long, making a conscious effort at shifting your posture can go a long way towards reducing overall symptoms.

What can we expect after appreciating these factors?

Whether you call it diaphragmatic breathing or the zone of apposition, we need to be mindful of how we position ourselves not only during exercise, but during our “resting” posture, and most importantly during our respiration.

With these things under our belt (or diaphragm!), I recommend watching the diaphragmatic video one more time to “see” how the above factors can affect our ultimate goal of performance and getting out of The Pattern.

Author’s Bio

Miguel Aragoncillo, CSCS, graduated from Temple University with a B.S. in Kinesiology. His focus as a trainer is getting people to move better and lift heavy things. Miguel is currently interning at Cressey Performance, and openly enjoys Techno Tuesdays, breakdancing, and powerlifting. Check out his writing at www.miguelaragoncillo.wordpress.com and follow him on Twitter @MAragoncillo1.

References:

-1 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2971640/ – The value of blowing up a balloon

CategoriesMotivational

Everybody, Never, & Always

I mentioned yesterday that I had to head into the facility a littler earlier than usual because we were taking part in a pretty baller staff in-service revolving around some of the key principles and ideologies behind the Postural Restoration Institute.

While trying to squeeze their philosophy into one sentence or paragraph would be doing it a huge disservice, if I had to give a quick ten second “elevator pitch” on what their schtick is and what they’re all about, I’d say:  it’s about breathing!  Or, to be more precise, it’s about how most of us suck at it.

Like, really bad.

It’s about understanding that symmetry – as much as we try to attain it, and think that it exists – probably ain’t gonna happen.  Taking even a step further, it’s recognizing that we’re inherently designed in such a way where assymmetry is inevitable, and that how we breath plays a major role in that.

PRI tries to teach people how to breath more efficiently, which in turn, in conjunction with their corrective modalities, will help attempt to bring them back to neutral.

Like I said, trying to summarize everything into some pseudo Cliff Notes blog post isn’t even going to scratch the surface.  In fact, after listening and watching Michael Mullin drop knowledge bombs for two hours I pretty much felt like that evil Nazi from Raiders of the Lost Arc:

Having thoroughly had my face melted, it’s safe to say I had a lot of information and dialogue to digest.

Thankfully (and to his credit) Michael was a phenomenal speaker and presenter and was able to take all the complicated goobely gook and water it down so that we could follow along and appreciate the general picture.

In a way, he took what was equivalent to rocket science and made it seem more like long division.  And, you know, he provided handouts, which sorta helped.

Out of all the nuggets that Michael provided however, there was one phrase which really struck a chord with me, and it was something that he blurted out nonchalantly and without any fanfare at the very start of his talk.

Michael noted that he has been practicing for over 20 years, and has been studying (and practicing) PRI for twelve.  When he first stumbled upon it, he tried everything in his power to DISCREDIT it.  To him, he couldn’t quite understand how something so profound didn’t hit his radar screen sooner.  How could something that made this much sense not be discussed or talked about more in the therapy world?

Anyways, Michael went on to say that he’s always apprehensive whenever someone uses the words Everybody, Never, and Always.

He wasn’t there to “sell” PRI to us, and he immediately noted that it’s not the only modality he utilizes with his clients.  He was very much of the mindset that it’s in everyone’s best interest to “cherry pick” a little from this or a little from that, and decide what’s a good fit FOR YOU and YOUR clients.

Speaking on the assessment side of things for example, I try not to back myself into one corner or follow one train of thought.  I’ll take a little from the FMS, a little from the NASM train of thought, and even a little from Assess and Correct.

The point is:  there should be no one set way in anything.

To that end, he noted that whenever he hears someone start spewing out the words Everybody, Never, and Always, his bullshit meter starts flashing (my words, not his).

Not coincidentally this is the exact mentality that pervades much of the fitness and nutrition community.  A few candid examples:

Everybody should lift heavy.

Everybody should perform yoga.

You should never eat a carb past seven o’clock.

One should never allow your knees go past your toes when squatting.

Always avoid spinal flexion.

We should always eat breakfast.

Everyone should always make certain that they never listen to anything Tracy Anderson says (or stick their finger in an electrical socket).*

It’s human nature – we like to abide by absolutes, and there really aren’t any that exist in the fitness world, or in the “real” world for that matter. Except, you know, that last example, of course.

But lets take the above list and test it out:

Everybody should lift heavy.

  • I realize that heavy is subjective here, but bear with me. What if they’re not concerned with lifting as much weight as humanly possible?  What happens if they’re a complete newbie?  Should they still lift heavy?

Everybody should perform yoga.

  • Not if they’ve got a chronic history of congenital laxity or disc injuries – that’s the last thing they probably need.

You should never eat a carb past seven o’clock.

  • Okay Oprah, settle down.  The human body doesn’t just miraculously shut down its metabolism once Jeopardy comes on.  What happens if someone generally trains later at night?  Should they not eat afterwards?

One should never allow your knees go past your toes when squatting.

  • I guess every Olympic lifter in history had it wrong.

Always avoid spinal flexion.

  • Flexion IS a normal human movement pattern.  Loaded spinal flexion is one thing, but to tell someone to always flexion in general is a bit overkill. What happens if you’re working with someone who lives in extension?  Wouldn’t it be prudent to encourage a little more flexion to get them back to a more neutral position?

We should always eat breakfast.

  • Or what?  We’ll die off?  My god, what did our ancestors do back in the day?  They couldn’t have possibly gone more than seven hours without eating!!!!!!

Listen, I’m not saying that I don’t do it – I do!  I certainly have my biases.  For example, I feel everyone should deadlift at least once a week.

Now which type of deadlift is a different notion altogether, but you get the idea.

I also feel that if you have a history of shoulder issues – especially dislocations – you should never perform a dip.  Like ever.

And I also think it’s kind of important for people to always stay hydrated.

Simultaneously, those three ubiquitous examples aside, I do feel I do a pretty bang up job of not leaning too far to the left or right on any given topic.  With few exceptions, I feel there’s a time and place for everything – yes, even leg presses (as much as it pains me to admit it). And I’d encourage everyone reading to foster the same approach.

Especially as it relates to fitness and nutrition.

Summarizing: Don’t be an a-hole and think you know it all or that your way is the only way.  Unless your name is Gandalf, get over yourself…..;o)

* = or listen to Coldplay.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: Intervention, Foam Rolling, and a Return to Kipping Pull-Ups

I’m pretty excited today (and not because my birthday is in two days, hint hint hint). In actuality I have to head to the facility early this morning because one of the people from the Postural Restoration Institute (PRI) who lives in or near the Boston area is stopping by to do a short two and half hour staff in-service for us and it’s going to be awesomesauce.

Eric has been to a few of the modalities and Greg (Robins) recently attended one a few weeks ago, and within the past year or two we’ve implemented a fair amount of the PRI philosophy into the programming of our athletes and clients.

For those not in the know:  much of the dialogue revolves around breathing patterns and helping to engage the diaphragm more effectively.  Admittedly it’s much more involved than that, but at the expense of oversimplifying things, I’ll leave it at that.

Lets just say that there’s a huge likelihood that I’ll only be able to understand and compute 37% of what’s said.  God I hope they bring coloring books!

Note:  I’m not kidding.  If you were to go to one of their actual seminars, because there’s a heavy emphasis on anatomy, they have people use coloring books to help with the learning process.

Just to throw it out there, if they really wanted to take it to the next level they’d somehow incorporate glitter paint and a smoke machine.

Anyways, I’m excited and looking forward to making my brain feel like mush.

In the meantime, here’s some stuff to read to keep you occupied.

Intervention – Dan John

I don’t feel I have to go out of my way to state how much of a fan I am of Dan John.    He’s undoubtedly been a huge influence on my career, and I’ve highlighted pretty much everything he’s ever written on this site.

Intervention is his latest ebook, and helps to breakdown movement and provides step-by-step instructions in the Olympic lifts, powerlifting, mobility, flexibility, kettlebell training & tumbling.

In a sense, it’s an invaluable guide to anyone who coaches people or who’s interested in not sucking in the gym.

 

Foam Rolling Research (so far) – Jon-Erik Kawamoto

This was an excellent article which, surprisingly (I really didn’t know this), shows how there’s been very little research done with regards to the efficacy of foam rolling.  Much of what we know (and recommend) is based solely off anecdotal evidence (which isn’t a bad thing).

Basically at the end of the day, while there should be more research done on the topic (no one really knows how long, how often, and when to do it), I also feel that the “real world” evidence is clear.  I’ve seen with my own eyes people reap the benefits of foam rolling and feel it’s an invaluable tool in the tool box.

Still, I really liked this article in that it took an unbiased viewpoint and laid out what (little) research these is thus far.

Do Not Kip Your Pull-Ups Before Reading This – Dave Hedges

A few weeks ago I wrote a popular post (in the context of it making its rounds around Facebook) titled All the Hype Behind Kipping Pull-Ups, where I expressed my opinion on this controversial exercise.

I’m not going to get into it here (you can click on the link above), but needless to say I’m not a fan.

The impetus for the post was to note that I don’t feel that they’re a good fit for the vast majority of people who perform CrossFit.  It’s one thing if you’re already strong, have a solid training foundation, or have a fair amount of training experience.   There’s a reason why the top CF athletes don’t (generally) hurt themselves (as much).

It’s a walking train wreck otherwise.

As it happens, I’m not the only one who feels the same way.  Strength coach Dave Hedges offers his opinion on why kipping pull-ups probably aren’t the best choice for most (not all) people.

Also note the informative link he provides discussing the overwhelming amount of SLAP tears in the CrossFit community which can be directly linked to the kipping pull-up.

And remember, it my b-day on Friday!  I wear large t-shirts, 10.5 shoes, and I’m pretty sure Alicia Keys just came out with a new album.  Sooooo, yeah,  just sayin…….