Injury prevention

The power of being human in healing & recovery

Photo by Anete Lucina via unsplash.com, edited by KT

Photo by Anete Lucina via unsplash.com, edited by KT

In the last month of 2016, I was deeply struck by the death of AA Gill, a "journo giant", who died from cancer. It inspired me to write this article about why being human to each other, and to ourselves, can have a profound affect in healing and recovery and at the very least make an individual feel that they matter, especially when facing terminal illness.

 

AA Gill's last article, published just one day after his death explained his traumatic and frustrating journey of care from the NHS in the last months of his life. I was struck by how beautifully he narrated his situation. He was denied a life lengthening treatment, immunotherapy, because it is too expensive to get on the NHS. He acknowledged the genuine care towards of the people who work within the NHS towards him, mentioning in particular a nurse who was devastated to learn that his chemo was no longer working. He ended his article by saying,  "you don't get that in the private sector" referring to the humanity and empathy of the nurse.

You can read AA Gill's parting gift to the world here:

http://www.thetimes.co.uk/article/more-life-with-your-kids-more-life-with-your-friends-more-life-spent-on-earth-but-only-if-you-pay-d7lwpht3j

 

Same same but same

The turn of a new year always makes us a bit more philosophical as we look back at what we have achieved and then look forward to what lies ahead for us. I see countless Facebook posts about 2017 being the year of kindness, of solidarity, peace, togetherness, humanity. I myself posted my new years message, urging people "to be the change you want to see".  New year or mid year, we all want the same thing to feel the humanity of others and to feel that we matter. It's what connects us and it has powerful healing properties.

 

How to be human 

Above all, whether you work with people or have people in your life who are in pain or recovering or not, the way we can help each other in a daily way is just by being human. Being human to me means being kind. It means holding space for someone when they need you; listening to someone in need of being heard; giving of your time, energy and love. It also means holding space for yourself, listening to yourself and allowing yourself to be quiet, giving back to and loving yourself. I believe the body knows how to heal itself otherwise our species would not have survived this long. It needs the right conditions - physically, mentally and emotionally to help it along. 

 

Humanity heals

This is relevant in our personal lives, in our work life and particularly in medicine and therapy when you seek help for illness and injury. Being human or what the medical profession often call "bedside manner", can have a profound affect on your perception and ability to recover.  It is really important that you choose therapists and medical practitioners you trust, have a good relationship with and who hold space for you without judgement or ego during your healing and recovery. If you feel you need more "human" than what is being offered do not be afraid to walk away and find therapists who better suit your needs. My new guru, the late Louis Gifford, believed that the human part of therapy and medicine is as important as the healing of tissue, because you, your consciousness, is part of that healing. Your synaptic connections, your thoughts, play a part in what messages get sent from the brain to the tissues. Feeling safe and cared for positively impacts your emotional and mental outlook on recovery.  

 

Human yourself  

And kindness and humanity doesn't always have to come from others. Being human to yourself is just as important. I firmly believe part of the self-management of your own injury or condition is being kind, loving and compassionate to yourself. So go be more human to yourself and others in 2017 and see what impact it has on your healing and recovery, your life and the lives of those around you.

 

If you are struggling with an ongoing injury, or have suffered with ongoing pain that just won't go away we can help. Please contact KT at KT@precisionmovement.co.uk for a complimentary phone conversation. 

 

 

 

 

New Programmes for you at Precision Movement

New Programmes for you at Precision Movement

Precision Movement releases new programmes for 2017. Specialist injury rehabilitation, chronic pain management, foundations of Movement, at home services and massage.  

Avoiding a relapse in pain & autoimmune conditions this festive season

Avoiding a relapse in pain & autoimmune conditions this festive season

Precision Movement's KT gives her recommendations for reducing the risk of a flare up from pain and autoimmune conditions as well as re-injury during the Christmas party season.

Hot chocolate that helps your healing & recovery

As the days and nights get colder it's tempting to reach for warm foods that give your comfort but may not be nutritionally beneficial.  Nutrition is an integral part of recovery from injury and pain as well as supporting a healthy happy lifestyle.  

You really want your food intake to be doing the following:

1.   Reducing inflammation in your gut and in your body overall.  Inflammation stresses your immune system which means healing and recovery are compromised.  You want to promote healing and recovery by reducing inflammation.

2.  Nourishing your body with antioxidants, vitamins and minerals for healing and recovery and for all the vital processes for a healthy, happy functioning body.

3.  Fuelling your adventures or your rehabilitation is that's where you are currently at!  Whatever your life is filled with you want your food intake to support you so you have the energy to enjoy it.

A quick and easy way to fulfil all these criteria and even take with you on your adventures is with this incredible rich hot chocolate drink.  It's loaded with anti-inflammatory foods such as coconut cream and super antioxidant rich cocoa powder containing maca and cacao as well as plenty of vitamin E from the fresh almond milk.  I drink it as a bedtime warmer when I make my hot water bottle at night.

IMG_4080.JPG

Rich Hot Chococo

Ingredients

* 1 cup fresh pressed almond milk

* tablespoon coconut cream 

* 1-2 tablespoons Of The Earth Superfoods Hot Chocolate powder

* Stevia to taste 

Instructions 

Place the almond milk in a saucepan on the stove and heat gently so as not to burn it.  Place the almond milk and all the ingredients in a blender and whizz up.  Drink with joy and let the nutrients heal you!  

ManMade - A Case Study on the making of a man

ManMade - A Case Study on the making of a man

Precision Movement's KT shares her latest case study of Andrea Domeninchini the creator of ManMade and Voices in the Dark.  Dre was suffering with chronic pain that just would not go away.  Find out what happened when he worked with KT.  Dre has made a video series about his journey called ManMade.

Your free 12 week guide to healing and recovery

I am always looking for ways to make your rehabilitation journey more beneficial so you can  get back to a life of freedom and adventure - the life that you truly want to build, share, cherish and remember.  As a movement specialist I am focussed primarily on the biomechanics of alignment and your movement patterning.  However, I fully appreciate a comprehensive approach to healing and recovery, so I have created a 12 week mailout that helps you address all aspects of your lifestyle during your rehabilitation with Precision Movement.

 

Star qualities of the 12 week mail out:

* It will keep your mind focussed on your rehabilitation during your 12 week journey 

* You'll get bite sized reading recommendations for your How To Eat Move and Be Healthy book on other areas that contribute to your healing and recovery

* Helpful reminders that you can refer back to on the things I teach you in the studio

* Tonnes more free information in links, books, articles, videos, audio guides and other sources

* Inspiration and motivation for the tough moments! 

 

This will be available to new clients from September onwards.  However, if you would like to receive the bailout for an added boost to your training and rehabilitation then please sign up HERE.  It will only be available to "oldies" (!) until the end of September 2016 - so sign up to avoid disappointment!

Three spinal mobilisations you can do daily without a therapist

Three spinal mobilisations you can do daily without a therapist

Precision Movement shares 3 basic spinal mobilisations you can use daily to support good spine health and minimise the risk of injury.

What is the essence of Precision Movement? (KT on film!)

What is the essence of Precision Movement? (KT on film!)

Precision Movement introductory video explain how and why they can help you recover from back pain and injury effectively.

FREEBIES!

image.jpg

I knew this would catch your attention - everyone loves a freebie, me included. 

I start my year long remedial sports massage course this month. As part of my training I need to log 100 practice hours. So I need willing candidates to practice on... Cue the Freebie! 

I'll be setting up a massage clinic on Friday afternoons in Mayfair from 4-7pm. You can book in for a complimentary 45 min massage by emailing me or Rosie by email or phone. There are only three slots available each week so you'll need to book early.

A small fee of £20 is required to cover the room rental but the actual massage is 100% complimentary. 

If you cannot make Friday afternoons I may do some extra appointments but they will be scheduled around my working week and cannot be substituted for regular training sessions. 

Practicing complimentary massage with KT will be available from September 25th 2015 - June 24th 2016 excluding all holidays and subject to my availability.  For more information on scheduling please speak with Rosie or myself.

Form an orderly queue.... :) 

 

An audio postural meditation for you

 

 

I'm always trying to think of ways to recreate the sessions you do in the studio for your to travel with or do at home.  As you know, consistency is the key to getting better faster.  

 

I have considered doing video clips of exercises but I'd rather not have your attention on a screen when it should be on your body and how exercise feels. So, I've come up with something I think is much much better! I'm going to trial audio recorded training sessions.  

 

Benefits  

1.  It's the closest recreation of doing a session in the studio with me but without me. 

2. You'll hear my motivating little voice saying all those helpful little analogies and KTisms that get you in the right alignment doing the right movement. 

3. You can take your focus into your body and use a mirror for feedback instead of looking at a screen. 

4. You can put on your headphones anytime, anywhere and inconspicuously do your programme. You'll look like a total pro in the gym! ;)

5.  You'll be more motivated to do that third and final set instead of just doing the bare minimum two.  You know it's the last set that really counts!

 

First come first served... for the freebies!

I'll be trailing the bespoke recorded training session for free for the first three people to email me.  I think one has already gone now so there are only two free ones left.  Just inbox me at KT@precisionmovement.co.uk and I'll record your latest home programme for you to download and listen to whenever, wherever.  

Going forwards, bespoke recorded sessions will be charged - fee upon request! 

 

Freebie for all

As as a preview, and due to popular demand, I've recorded a demo above. It's a 10 minute guided postural meditation that you can listen to on your commute to work or on a 10 minute break during your day. You can do it sitting or standing.  Let me know what you think! 

For those of you not working with me at the moment, if you don't understand what the analogies in the recording mean please do feel free to book a postural session with me so I can teach you.  Once you know what all the references are the recording will make much more sense!

If you would like me to send this recording to you directly so you can download it to your phone please ask me in your next session or email me at KT@precisionmovement.co.uk.

 

Is this the best hotel gym space in London?

 

image.jpg

As many of your know Precision Movement has been making extensive additions and changes to our little Mayfair studio space courtesy of Grosvenor House Apartments.  And though she be little she is (mighty) fierce and versatile.  Here are the new changes to the space and how they optimise your workout.

 

image.jpg

The rig 

This March we had a custom designed BeaverFit rig installed into the ceiling.  This has been the most anticipated change in the studio since we moved in.  The rig will be used for pullup/chin up and brachiation training. Also check out the fat GRIPZ for extra intensity without extra load.  It has proved super popular so far! 

 

 

 

Suspension Training 

image.jpg

The rig also enables us to use TRx, Crosscore180 and Olympic Rings for suspension and aerial training.  Bring on the strength!  The rig is 3.5m long meaning we can have someone working on the Kinesis, someone working on the TRx and someone in the weight area quite comfortably.

 

image.jpg

The floorspace 

The matted floorspace has been increased by a third meaning more workable space for people to use and more people using the space at the same time.  It also means the floorspace becomes more versatile - we can bring out a barre for a ballet workout or clear the space for kickboxing or a yoga based work-in.  We have had some guests using the space to practice their karate katas and MMA moves.  We have left the space open for just this purpose because no single person's workout is the same and we want to cater to that as much as possible.

Loading

image.jpg

We now have adjustable weights up to 41kg each alongside the original rack of 1-10kg.  We have a few olympic bars and weight plates for more traditional strength training as well as weighted medicine balls and powerbags.  The original Kinesis cable machine is still installed as well.

 The bring out put back system 

We have lots of different equipment that can be used in the space - kettlebells, powerbags, battling ropes, agility equipment, olympic bars, medicine balls.  We bring out what we need into the space for your specific workout and then put it back to open the space up again.  It sounds really obvious but many gyms, particularly hotel and residence gyms are the same space as our little studio but packed full of machines which limits the type of exercise you can do in the space. Training has moved on past machines... there are some uses for machine work but at Precision Movement we are more steered towards challenging your body in different ways. Which is why we think our space is becoming one of the best hotel gyms in London. 

The space is being used more than it ever has been and it's being used in many ways, for all kinds of movement, workouts and sports conditioning.  If you haven't been down to visit yet, then please do. We'd love to have you! 

Precision Movement's hand picked specialist partners

image.jpg

At Precision Movement we often work in conjunction with medical experts and therapists to help clients get better faster.  We've hand picked specialists in orthopaedics, physiotherapy, osteopathy, specialist chiropractic, nutrition, lifestyle and stress management.  Our MO is to get you better - whatever that takes we'll make it happen.  We want our work to benefit you at the right point in your recovery so we may send you to another specialist first or in conjunction with the work we are doing.  

So here are our hand picked specialists and a bit about how they could potentially help you. Click on the links below to find out more about them and how to contact them.

 

Lucy Bransgrove

Lucy Bransgrove is a private visiting Physiotherapist who specialises in back pain and injuries as well as working at Kings College Boys School in Wimbledon as their pitchside sports physio.  Lucy provides treatment at the Precision Movement studio as part of our injury rehabilitation programme.

 

NUCCA 

Heidi Grant is a NUCCA Chiropractor and specialises in head and neck trauma as well as how the alignment of the head and cervical spine affect the whole body.  Patients range from professional athletes to those recovering from strokes, neurological disorders, chronic pain, and common injuries.  I work in conjunction with Heidi a lot to help clients hold their adjustments better.

 

London Orthopaedic clinic 

If you require more medical and invasive interventions from trauma or long term degenerative changes, Precision Movement recommends patients to The London Orthopaedic Clinic on Wimpole Street, W1.  Founded by Mr Brian Cohen, it houses a team of 14 surgeons and specialist physicians who I would trust with my life!  

 

Philip Waldman at Chelsea Natural Health 

Philip Waldman is the owner of Chelsea Natural Health clinic and my personal Osteopath.  As a local practitioner to my home I am always recommending his treatment to clients if they are close by.  Many of my clients have said he has magic hands!  He is truly gifted.

 

Karen Maidment at Pure Body Balance 

Karen Maidment is a Functional Diagnostic Nutritionist and is my go-to girl for all the inner workings of the body.  Karen provides a comprehensive assessment of the digestive and hormone systems and helps you heal your insides with anti-inflammatory nutrition.  She has also written a book called Meals that Heal which I have found invaluable.  If you need any kind of nutritional support I highly recommend Karen - she does much of her work by Skype so don't let her home town of Cheltenham put you off!

 

Richard Skudder at Pure Sports Medicine in Kensington

ure Sports Med Richard Skudder is the Osteopath at Pure Sports Medicine Kensington and specialises in the biomechanical aspects of human movement, injury prevention and injury recovery.  Richard helped me overcome my elbow tendonitis last year - a great practitioner.

Avni Trevedi at Avni Touch in North London specialises in women's and paediatric healthcare.  Avni sees many women while they are trying to conceive, during their pregnancy and when the baby arrives often treats both mother and child.

 

ONYX 

Joanne Halstead is a remedial sports massage therapist working from practices in Mayfair and Shoreditch.  She works with clients who need regular release work as a result of their sports and the stresses of every day life.  Joanne comes highly recommended by me personally as I've hugely benefited from her treatments.

Fabs Massage Fabian Adami is a remedial sports massage therapist who has worked with Precision Movement clients to assist in their recovery from injury.  He often works with rugby players.  Having received treatment from him on a number of occasions I can highly recommend him.  Fabian works in Putney and also offers a mobile service - visiting you at home which comes in very handy for us time poor busy folk!

 

Fitness Adventure Travel 

Rob Tynan's company, Fitness Adventure Travel provide bespoke fitness travel life changing experiences.  I am due to lead a trip to Vietnam this year for F.A.T and I highly advocate setting yourself a challenge like this and gearing your training towards it.  Life is for enjoyment, adventure and experience, and if your training can support this then all the better!

 

Florence Parot

Florence Parot is a Sophrologist specialising in sleep and burnout.  As you know I for me sleep is an essential foundation of health and wellness. It's where we heal and recover both mentally.  For those really struggling with the quality and quantity of their sleep Florence can help you.  As a former corporate ladder climber Florence knows how burnout starts, what it feels like and how to recover from a total crash.  

 

Be Sophro 

Be Sophro is owned by Dominique Antiglio a sophorologist who specialises in birth preparation, stress management and preparation for special events.  Sophrology combines gentle movements, visualisation and meditative practices which make it a comprehensive system for mental and emotional support and rebalance.

In summary, at Precision Movement we are specialists in movement - in rehabilitation and strength conditioning.  We also highly advocate optimising all areas of your health and well-being and that's why we have picked these specialists for you should you ever need their assistance.

 

 

 

 

Featured Specialist Thihan Chandramohan Head Physio for Hampshire Cricket

February 14th 2015 saw the start of the Cricket World Cup hosted jointly by Australia and New Zealand.  I must confess to knowing very little about cricket.  What I do know is that for test matches that last 5 days players still wear white, that the aim of the game is to knock the little stick off the big sticks behind the batsman and to rack up as many runs as you can without being bowled out.  When you get 100 runs they call it a century.  Beyond that I get very lost particularly on the physics behind the trajectory of the ball etc.  Anyway, due to my very base level of knowledge on a complex sport I'm calling upon Thihan Chandramohan (known as T), head physio for Hampshire Cricket team for this blog post.  I am always interested to know about the injuries and treatment of elite sports people and I always think it makes for interesting reading when you can peer into someone else world for 5 minutes!  So without further ado I give you T...

 

KT:  Let's start with the basics... Did you play cricket when you were young? 

TC:  I always say that I was pre-destined to enjoy cricket due to my half-Indian, half- Sri Lankan heritage.  Add to that being born in England and raised in Australia, cricket is the game which binds these nations together.  Sadly, despite this genetic and cultural mix and many hours in our suburban backyard playing cricket with my brother, the cricket genius never materialised. When I did play social cricket games with friends as a teenager I was always the designated non-batting, non-bowling, outfielder… and I can’t catch.

I did (and still do) enjoy watching cricket which actually led me towards a career in physio. I was about 14 years old and watching a Test match.  The Australian captain, Allan Border went down with a back injury while batting. The Aussie physio trotted out and manipulated his back on the pitch and Border went on to make a hundred.  I was amazed and thought, if I could never make a hundred for Australia, maybe I could be the guy who keeps the players who can do it on the park.  At the time I didn’t know what a physio was, but I knew I wanted to be one.

 

KT:  How long have you been working with Hampshire Cricket?

TC:  I moved to Hampshire County Cricket for the 2013 season so have been here for just on 18 months. Prior to this I was physio for the Victorian Cricket Team from 2009 and have worked in sports physio my whole career.

 

KT:  What are the common injuries that cricket players often get?

TC:  Cricket is an unusual sport in that fast bowlers are the guys who get about 70% of all injuries, particularly those injuries that stop them being able to play.  Most commonly these are lower limb overuse problems such as knee and ankle tendinopathies, cartilage injuries to the hip, knee and ankle as well as bone stress lesions, especially in the lower back.  They are also susceptible to the usual lower limb soft tissue strains seen in other high intensity running sports.

Batsmen get injured too, but these tend to be on the less severe end of the spectrum. That is, except for fractures caused by getting hit by the ball, which mainly occur to the hands and upper limb.

 

KT:  Why are these particular injuries so common? 

TC:  For bowlers some of the most debilitating and common injuries are lumbar or lower back stress lesions. Typically seen in adolescent and young adult fast bowlers, pain onset is usually gradual with worsening symptoms on continued bowling.  It is a complex pathology related to a multitude of co-factors including; growth stage and rate, bowling workload, bowling action mechanics, muscular strength and many others.  It is so common that every international fast bowler will have been through at least one bout of rehab for lumbar stress reactions or fractures and many will have had multiple episodes. The primary cause is due to the high compressive and shear forces which the lumbar spine needs to absorb and transmit during the fast bowling action.  In fact some studies show ground reaction forces at front foot contact to be 8 times body weight.  Fast bowlers can do this 120 times per day!  A lot of the current research is looking at ways to better manage fast bowlers to minimize their risks of these injuries developing.

 

KT:  How long does it take for a cricket player to get back on the field after an injury?

TC:  Like any injury, return to play is dependent on the severity and nature of the pathology. Low grade stress reactions with early detection can be back playing within 3-4 months while full stress factures may mean missing up to 12 months of bowling and may even need surgery if the stability of the spine is compromised and pain persists.

 

KT:  What are the most important aspects of successful injury recovery 

TC:  As a sport physio I have a big box of tools that I can use to help make this recovery process as efficient and effective as possible. These start with assessment tools and investigations to evaluate and objectify the problem. This allows me to then judiciously use specific treatments including manual therapy and dry needling for pain management and to improve particular movements and/or tissue quality.

However the crux of any rehab plan is a progressive motor control, movement patterning and strengthening programme with clear objective goals and steps to allow continuous progression and return the athlete to bowling.  This often includes corrective exercise at the start of an injury rehabilitation programme.

 

KT:  How does physio for an elite sportsman compare to physio treatment for non-sports people?

TC:  The biggest difference, is that a professional athlete’s body is their tool for their livelihood.  So as a physio, my job is not to rule them out of playing whenever they have a niggle. Nor is it to work my magic on them and get them fit to play whenever they need it.

My job is to make sure they never miss a training session, and never miss a game. The cricketers who achieve this, end up being better athletes because they get to practice their skills more then the guy who is injured all the time.  And not surprisingly, the more you are able to practice, the longer and more successful your career in the sport. This process is not dissimilar for non-sports people but the expectations on outcome and commitment to recovery are different.

With elite athletes I am also lucky in having the opportunity to try to prevent injuries from happening in the first place.  I do this through education and injury prevention programming.  Using musculoskeletal screening assessments, I individualise their programs which becomes part of their routine. I feel this empowers the players to be more independent with their body management and gives them better awareness and understanding of their bodies to use them more effectively.

 

KT:  Who are you backing for the Cricket World Cup?

TC:  I have a soft spot of Australia as I have worked with a few of the current players over the years

 

KT:  Who do you think will win?

TC:  My tip is actually New Zealand, they have a great group of batters and bowlers, will play the conditions well and seem to be a winning team at the moment.

 

KT:  Who is your favourite cricket player across all the teams worldwide and why?

TC:  My favourite is the captain of Sri Lanka, Angelo Matthews as he is always so passionate about winning and never gives his wicket up easily.

 

So there you have it, an interview with an inspiring and lively physiotherapist for a sport I barely know anything about!  With that said I hope England are doing well in the competition.  Hampshire Cricket start their England 2015 season on 12th April.  Find out more information at www.ageasbowl.com

 

How corrective exercise differs from regular exercise

KT at Precision Movement
KT at Precision Movement

The number one question I get asked is "Are you a physio?" - unfortunately I cannot lay claim to this esteemed profession!  I am not a physio.  The second question is, "So are you a personal trainer then?".  Again I cannot say I am a Personal Trainer either - well not anymore.  I fall somewhere between the two and work under the grandiose title of "Corrective Exercise Specialist".  This line of conversation invariably leads to a discussion about what type of exercise I do and how it differs from gym training.  I will now humbly attempt to explain in an effort to give you a better understanding of the difference....  Wish me luck!

What is corrective exercise?

Corrective exercise is a special type of exercise usually used as part of the rehabilitation process in healing and recovery from chronic pain, injury or surgery, or given to those who suffer from poor posture.  The emphasis really is on optimal alignment, stability, mobilisation and then strength development.

In comparison regular exercise that you might do in the gym or in sports has a different goal - often increased fitness, body shape change, weight loss etc.  As the goals are different the exercises and movement given are bigger and incorporate more muscles.  This helps co-ordination for sports and is also effective for conditioning the body to change shape and increase fitness.  If I were to give these exercises to someone who is in pain and has poor alignment, poor stability, mobility and strength they would not be able to perform them effectively and could potentially hurt themselves further.

It's important to mention here that corrective exercise also forms a foundation for all movement and exercise.  If your foundational principles are good then your risk of injury is much reduced.  When clients come to Precision Movement with fitness goals we still take them through foundational principles to make sure alignment, stability, and mobility is optimal for more complex movements.

The types of exercises

The majority of exercises I do with clients at the beginning of their programmes are floor or swiss ball based.  I ask them to repeat the repetitions many times to elicit postural change and I also ask them to engage in mindful exercise which includes some psychology techniques.  Corrective exercise rarely makes you sweat and definitely doesn't increase your heart or breathing rate.  It is not easy though!  The areas we stretch are usually tight and stiff and the muscles we train are weak to begin with.  When clients adapt and improve, programmes are updated to challenge them further.  

A classic exercise I teach clients is the horsestance series.  It looks very easy but it is actually quite challenging.  Before clients can do this exercise effectively I'll also teach and often reset their breathing mechanics, help them effectively activate their core and how to activate stability through their hands and feet.  When the exercise is performed correctly it is exceptionally effective in training stability and forms a solid foundation for more complex movements that you would do in the gym or in sports.  

Typical exercises you might see in the gym are squats, lunges, pullups and pushups.  These are all neurologically complex movements meaning the brain needs to send a huge amount of information to the muscular system to perform the movement successfully.  You might use a kettlebell swing which is a dynamic form of a deadlift pattern. Running, martial arts and many other sports are also exceptionally challenging to the body and brain. To perform these exercises and sports well you'll need optimal joint stability, understanding of core function, breathing mechanics, optimal joint mobility and to minimise the risk of injury good alignment throughout the body as well as in the movement.

When does corrective exercise become regular exercise?

At Precision Movement we are specialists in change.  Our goal with everyone is to get them to a fully functional movement state for life and whatever sports they participate in.  

We don't want someone lying on the floor doing a mundane exercise forever.  We may ask someone to do this in an early stage of rehabilitation to get certain muscles firing but when they adapt to the exercise we make it more challenging.  All the exercises we give have many many progressions right up to regular exercise that you'll recognise well.  Perhaps the difference in giving regular exercise at Precision Movement is we might make changes or modifications that are specific to an individuals needs eg.  A static lunge might include a band to emphasise the inclusion of the hip stabilisers that have a tendency to be lazy - they might now be strong but the band acts as a reminder for the individual to maintain good knee alignment.

In a way, we use corrective exercise like servicing a machine.  A machine that has been running for a while might need some parts changed, an oil or water change.  Similarly, we'll do a maintenance check and make sure all the stabilisers are firing correctly and alignment and mobility are good.

For more information on corrective exercise for postural alignment, pain relief and management of injuries and degenerative conditions please contact us.

How to be healthier and happier at work

I love my job!
I love my job!

Last month I was invited to speak at the Lansdowne Club in Mayfair about the tragic death of Moritz Erdhart. I posed the question 'does the responsibility of your health and wellness lie with the company or does it lie with the individual?'  In part 2 of this blog I'll be focussing on how you the individual employee can take responsibility for your own health and wellness at work.

The buck stops with you

I truly believe your personal health is your own responsibility.  That is not to say you should automatically know how to attain optimal health - that is what health specialists are for.  But, however many health benefits your company offers you it is your responsibility to use them.  I think we can all attest to feeling sharper, more productive and more amiable when we are well rested, well fed and have a sense of content and happiness about our lives.  

Stop, think

Every time you order a meal you are making a personal choice about how to nourish your body.  Only you can get to the gym, or get to the 5-aside football, office rugby game or pilates class.  Only you can make a decision to sort out your desk related back pain.  And it also your choice (within reason) about when to leave the office at night. 

The LifeRez - It's a state of mind

You can minimise the chances of injury or illness by taking responsibility for your health now and making LIFESTYLE changes that you can maintain for the foreseeable future.  A few blogs ago I wrote about Precision Movement's Life Resolution campaign - making smaller manageable health changes that you can maintain for life. At work your priority is work but health and wellness will make your work more enjoyable.  The liferez system is perfect for implementing health and wellness into you work life.  

The essentials

There are a few small essentials that you can easily incorporate into your work place.  Start with your work station - ask for an ergonomics assessment to ensure you have the best possible posture when you are working.  Drink more water and you can start by adding just one extra glass of water a day.  Make sure you leave the office at lunchtime for fresh air, natural light and movement.  There are many more things you can improve easily and you can find out what they are and how to implement them on Twitter page and Facebook.

The back bone of life

Screen Shot 2014-01-05 at 21.21.53
Screen Shot 2014-01-05 at 21.21.53

Last week I was asked to speak at the L Club in on Sloane Street about the importance of the spine for health throughout life.  I thought I would share with you what I shared with the audience of the L Club how your spine develops, what injuries it is most vulnerable to at certain parts during your life and how you can minimise the risk of injury as you age.  If you are tempted to just read what it says under your current age bracket this would be foolish.  Remember what you have done in the past and what you do now will all influence how the spine will respond in later years. Read on to find out more....

0-3 years 

When we are born our spines are curved like a shell.  In the first 2 years up to when we walk we go through huge amounts of development and change in the spine.  We learn how to move it and stabilise it and to sit up, crawl and walk the spine changes alignment.  As we grow our spines take on three curves - cervical, thoracic and lumbar and these curves are responsible for maintaining good posture, keeping our intervertebral discs in place and providing shock absorption.  This is one of the most important developmental stages of our lives and we should never underestimate the value of babies learning to move efficiently and effectively.  The movements and postures that babies learn here serve them for the rest of their lives which means if faulty movements are developed it will affect movement, co-ordination, posture and strength development in later years.

3-21 years

This is the time when we should move and learn sports.  Jumping around and pounding on our bones is the best way to make them dense and strong coupled with a good intake of calcium from leafy greens and vitamin D from the sun as well as good overall nutrition.  Any weight bearing sports are good for bone density development (swimming is a non-weight bearing sport).  Intense learning of sports is not recommended until age 7.  Ideally children should try out lots of different activities.  At age 7 if children show an interest in a particular sport they have enough neural development to learn more intensely.  Children should not lift heavy weights as it can stunt growth.  

21-30 years 

When we get to 21 we have fully grown but we can still increase our bone density.  Bone density is exceptionally important for the prevention of osteoporosis.  Between 30-35 our bones begin ageing and it is no longer possible to increase our bone density - we can only slow the rate of decline.  This is effectively done by weight bearing exercise such as strength training.  The discs between your vertebrae have fluid and a jelly like substance inside which acts as part of the shock absorption I mentioned earlier.  At at 30 our bones cannot get any denser.  From here our bones go through a process of becoming less dense.  

30-45 years 

This is the time when the spine is most vulnerable to disc injuries.  Mostly because of our lifestyles - too much sitting and not enough movement.  Up to age 45 the discs are refilled with fluid each night as part of the recovery process when we sleep.  This is why you are taller in the morning and shorter at night!  One of the reasons why disc injuries happen between 30-45 years is because of years of 'ligamentous creep' the connective tissues in the spine stretching over time to accommodate poor posture.  Ligaments are the strongest structures in our bodies connecting bone to bone and they give our skeleton stability.  Once ligaments are stretched they do not go back to their original length.  Over time, years of time, it makes the spine unstable and then the discs become vulnerable to pressing out on to the nerves.  

45-55 years 

Past 45 the discs begin to dry up and the spine becomes stiffer.  This actually has an advantage as the discs are less prone to pushing out against the nerves because they are less plump.  However, less fluid in the discs means loss of disc height.  Firstly, you lose height which is not so bad.  Secondly, your vertebrae are much closer together so the ligaments become lax and can create instability.  This hinders movement, particularly rotation, and can also lead to bone spurs and stenosis.  

55 onwards 

Depending on what you have done or not done with your body you may experience some pain or injury in your spine as you age - common but not normal issues are osteoporosis, arthritis, spondylitis, ankylosing spondylitis and postural imbalance.  What I always find interesting is that most people as they age will have some sort of disc degeneration but not all suffer with pain from it.  The key here is movement - the more active you are the less likely you are to feel pain.  

The most important point here is what you can do to minimise the risk of injuries and diseases when you are older.  Once you have these issues they can be managed but they are not reversible.

If you want to know more about minimising the risk of spinal complications when you are older or maybe you have a spinal injury that you'd like to know how to manage better then contact me at 

KT@precisionmovement.co.uk

.