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.
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!
Can you believe it? Technology has now reached posture! Technology now called "wearables" have become accessible to the public. Consisting of a wearable piece that is linked to an app on your phone it tracks how you sit and stand and transmits a gentle vibration to remind you to sit up straight when you start slouching. In this article I reveal the most popular wearables for 2016, the upside and the downside of using them and I explain why adopting one position for long periods of time is detrimental to the health and wellness of your body. Read on to find out more...
The wearables of 2016
Lumolift is a small sensor that you place on your t-shirt at chest level. It measures the angle of your torso and gently vibrates to remind you to sit up straight if you start slouching.
ALEX is a wearable neck device that sits around the back of the neck monitoring alignment and sending out a vibration reminder when the wearer begins to slouch. It is currently crowdfunding through Kickstarter so not available to the public right now.
I am all for new technology. Technology is woven into every part of our life now so it is natural that designers and product developers are thinking up ways to influence health, wellness and now posture.
I think a positive about wearables is that they provide some sort of consistent reminder of what an individual is trying to achieve - in this case better posture. When trying to improve posture in sitting, standing and corresponding movement, consistency is absolutely imperative to create change. We build programmes for movement and posture that are stored in our brain. The more we use these patterns the stronger they become. I liken it to drawing a line in the mud with a stick - the more times you do this the deeper the groove in the mud becomes. When we work on posture or a new movement pattern we cannot overwrite an old programme in the brain we can only build a new one and try to make it the preferred one. The key to making a movement or posture pattern dominant is to repeatedly use it so it becomes stronger. In essence a wearable can act as a consistent reminder to make a preferred posture pattern stronger.
As a posture and movement specialist sitting and standing better is not just a matter of sitting/standing "up". The changes in posture that an individual needs to make are as individual as their injuries and or discomfort.
Everyone I work with here at Precision Movement receives bespoke programmes and bespoke cues for improving and changing posture. What is really key in sitting and standing posture is the information you give an individual to elicit change.
Often if you tell someone to sit up straight or stand better they get taller but often lean back. They hinge from the mid-back and the position of the shoulders and head stay the same in relation to the chest and back. This is no more correct than slouching forwards and can lead to as many if not more problems in time. It is also common for an individual to "hold" themselves in a better posture creating a higher resting tension in muscles which is both metabolically inefficient and will lead to muscles becoming overworked, tired and sore.
Posture and movement are intricate, delicate, and sensitive systems that require subtle, measured changes to achieve optimal joint centration and muscle balance.
I give my clients a 10 minute audio posture meditation to listen to on their commute to work, during their lunch break or on their commute home to remind them of the cues for better posture. You can listen to it below or click here to the article I wrote about it.
Posture isn't static
The body is built for movement. It is well known and certainly well written about that sitting at a desk is not good for posture. It is true that sitting creates undesirable postures but stagnancy is equally to blame for poor posture, discomfort and injury.
Movement helps prevent muscles, joints and connective tissue from stiffening up. Movement helps pump blood into muscles, it pushes lymphatic fluid out and both provide cells with nutrients and remove toxins. This also helps reduce discomfort.
Rather than trying to sustain one good posture all day it is also beneficial to stand up and walk around the office or go out for lunch. At Precision Movement we often give individuals stretches and mobilisations to do in their chair just to create a bit of movement away from sitting still for long periods.
I think wearables could have a place in reminding an individual on a consistent basis to think about a better way to carry themselves. But (and I rarely ever use the word but), the information given to an individual about how to improve alignment is absolutely crucial to the success of improved posture.
So in conclusion, the cues that an individual is given to improve posture are the real gold here, the wearable can act as a positive reminder in the early stages of change. I would recommend anyone wanting to use one to work with a posture specialist and incorporate the wearable in sessions. I would also recommend a programme of stretches and mobilisations that can be done in an office setting also to encourage movement. The ultimate goal is to find good posture and movement without the use of external stimulus so an appropriate phase out of the wearable should be considered also.
Hello! I'm back. After a long sabbatical of blogging I've returned to share my insights, new finds and help information to help you all recover from injury effectively and maintain a healthy and enjoyable life through movement and fitness.
As many of your already know I am training to be a soft tissue therapist. In it's simplest form I can be referred to as a massage therapist but the techniques I am learning also help with soft tissue injury recovery. Massage is mostly regarded an enjoyable experience that helps you feel more relaxed. But it has many other important benefits for health, injury recovery and training. Read onto find out the top 5 benefits of regular massage treatment.
The flow of fluids
Massage has a pumping effect on blood circulation which helps transport nutrients for growth, repair and nutrition as well as removing waste products at a cellular level. Lymph is fluid found in tissues that is not part of blood that holds certain nutrients and also collects waste products from cells. Unlike the blood, the lymphatic system does not have a pump system. Lymph is moved through muscle contraction. However, if you are recovering from injury and unable to contract certain muscles then massage can help push lymph through the body more effectively.
Body maintenance for regular training
For those of you who train regularly massage is an important maintenance tool for recovery and increased training gains. When you exercise you create micro-trauma (tears) in muscle fibres. The body responds by laying down repair tissues (scar tissue) for healing. This is all perfectly normal. However, with repeated training sometimes the tissues doesn't get enough time to heal so scar tissue can build up without you noticing until there is a significant impairment in muscle function or pain. Regular massage therapy can help identify small areas of build up and break them down before they become an issue. Post-workout massage can increase the rate of healing and recovery which means your body is in the best working condition for your next training session.
Massage can be a great contributor to the healing of soft tissue injury. When muscle fibres are injured the body lays down scar tissue in the first stage of healing. When the fibres are healed the body clears up the excess scar tissue. However, sometimes due to a premature return to exercise scar tissue does not fully leave the healed area and then lays down more in response to micro trauma from exercise. An excessive build up of scar tissue can lead to layers of muscle fibres, which ordinarily glide over each other, sticking together. This can impair the function of the muscle and surrounding tissues and potentially lead to further injury. Massage can help break down the scar tissue and adhesions and realign the fibres so the muscle can heal and return to full function.
Localised tissue flexibility
Sometimes rather than a whole muscle, only a portion of the muscle becomes tight. Stretching the whole muscle cannot reach the portion that really needs to be stretched. Certain massage techniques can help stretch and release localised tissue and also helps to draw muscle fibres and sheets of muscle fibres and fascia (connective tissue) apart in different directions. Massage therapists can help identify areas of tightness before they start affecting performance and/or causing discomfort.
The immediate effects from massage are felt mostly through the nervous system. The direct affect of massage is that is stimulates nerve receptors in the tissues and reduces tissue tension. Nerve receptors also respond to touch, warmth and pressure which helps place the body in a parasympathetic state - otherwise known as a state of relaxation, healing and recovery. It helps decrease blood pressure, mental and emotional tension and encourages digestion. That is why you feel so good after a massage!
One stop shop
In fact, massage is beneficial on so many levels that in my opinion it can no longer be seen as a luxury or a treat. With our busy lifestyles, it is imperative that we stop and take time to relax, heal and recover. When you book a massage treatment you have no choice but to lie on the couch and be treated. Even if you don't want to go because you have a million other things you think you should be doing, after your treatment you'll feel like a different person! For me it's akin to the benefits of meditation or a micro-vacation!
As part of my training I am required to log 100 hours of practice treatments. I hold my free massage clinic on Fridays between 3-7pm in Mayfair. Treatment is 100% free until I qualify in July. The only charge is the clinic room hire of £20. So, if you would like to experience some or all of the benefits of massage email me at KT@precisionmovement.co.uk and we'll get you set up with a date for treatment!
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.... :)
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 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.
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.
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 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 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.
Let's face it, I'm hard to sum up in a tidy little phrase - though many have tried! So I asked my lovely clients, the recipients of my knowledge and expertise to describe their experiences of working with me. My fabulous web/video/media guys at SquareGlu sprinkled magic dust over it to produce this little movie...
Thanks to to my lovely clients for taking part - I did tell you I'd get you your five minutes of fame! And thanks to SquareGlu for making such a professional end product.
Popcorn at the ready.... ;)