Gravity Fx Fitness

Meir Schneider PhD, LMT might be one of the most interesting people you have ever met.  While the personal transformation of achieving enough sight to be granted a California driver’s license would be amazing for most people, it pales when compared to the number of lives that he has impacted.

When I saw a local ad promoting a program of eye exercises, massage, mobility, relaxation and visualization exercises, it caught my attention.  Upon learning it was to be taught by a former blind man who had improved his vision naturally, after being born with cataracts, glaucoma and astigmatism, I was intrigued.

Schneider had five unsuccessful operations on his eyes before the age of 10, leaving his lenses almost completely destroyed.  About the age of 16, someone introduced him to the Bates method of eye exercises.

He spent numerous hours working on improving his vision and after several  months’ time, saw some improvement, which further motivated him to keep working on this.  I’ll be honest, after spending a weekend with Meir it becomes clear that you CAN improve your vision naturally, but it takes a LOT of effort, time and discipline.

For 16 year old Meir the motivation was obvious – not only did he want to fit in but he had another strong desire to see – he wanted to look at girls, like most boys his age.

I’ll write more about his book at another time but will now focus on the workshop.  One of the things we worked on was self-massage with a tennis ball, starting with the feet and working our way up the leg and hip, and then the back.

Nothing new for me, as a massage therapist I believe strongly in self-massage for injury prevention and maintenance of the soft tissues.  We worked on various exercises for the feet, trying to strengthen the toes one at a time.  We did simple exercises to strengthen the muscles on the front of the shins, along with ankle circles, both seated and lying face down.

At the same time that Schneider had been working on eye exercises in his youth, he was introduced to massage, yoga and breathing/visualization exercises – kind of a “perfect storm” of events that led him down the path of assisting others in their pursuit of health.

He believes as I do, that sitting for too long has a negative impact on posture and flexibility, advising that every 20 minutes you should stand up and grab an ankle, pulling your leg behind you and stretching your upper body toward the ceiling, tipping your neck back – without straining, of course.

One of the relaxation exercises we did was “palming,” which consists of sitting in a dark room with your eyes covered gently with the palms of your hands, with almost no pressure on the tissues surrounding your eyes.  In addition to letting your eyes relax, this should be done with deep abdominal (diaphragm) breathing.  You can also use visualization exercises at this time to further the overall relaxation process.

Excess tension can prohibit deep breathing.  Meir believes that we need a balance between the subtle, mind-body exercise and vigorous training, such as resistance training.  I couldn’t agree more.

We did various stretches and rotational movements on the floor.  He thinks that most of us tend to focus on strengthening our already strong muscles and neglecting our weak points.

After finding out that I was an exercise trainer he mentioned that most people focus on shortening their abdominal wall with flexion exercises, which he feels is a negative.  I put my focus on bracing, based on Stuart McGill’s work, which advises to contract the entire midsection, without pulling your stomach in or flexing it.

Most of the eye exercises were done outside.  With our contacts and glasses removed, he had us look at the distance for about 7 minutes, to help “stretch” our eyes.  Kind of similar to the concept of long toss in baseball.  Most of us spend the majority of our time staring at computer screens and rarely stare at the horizon any longer, which used to be an important survival skill.

This particular exercise was done while waving our hands on either side of our heads to stimulate our peripheries.  The people driving by must have thought we were crazy at some of the things we were doing but nobody in white coats came by to round us up, so it was all good.

Meir also believes in focusing our vision on details, something we don’t do much of.  At the end of the workshop I took a walk along the Mississippi river and tried to focus on the distance and look at the details.  I’ll admit, my vision seemed sharper after two days of the various exercises and using my contact lenses only sparingly throughout the weekend.

After spending this time with him and reading much of his book I believe that it is possible to improve your vision naturally but it doesn’t happen overnight or even in a few weeks.  It takes a lot of discipline, time and effort and most of us aren’t interested in putting in the work.

Meir has been working with muscular dystrophy, MS, polio, arthritis and back pain patients for 40 years, using a combination of massage, breathing, visualization, mobility and strengthening exercises.  He states that he has helped 300 people in wheelchairs get up and walk.

Lest you think that he is some kind of faith healer or charlatan, believe me, he is not – this isn’t like the movie character Fletch trying to remove a migraine demon.  His work requires some time and requires the client to do their “homework”, in some cases taking a period of months to achieve results, not necessarily curing the person but making a big change in their ability to move and to minimize pain.  This also requires an open mind and the right attitude.

While much of the exercise and flexibility work we did was very familiar to me, focusing on an entire weekend of the various elements definitely provided a synergistic effect and I was moving much easier afterwards, with a greater feeling of overall relaxation.

If you want more information on Meir Schneider and his San Francisco school/clinic  go to School for Self-Healing.

Get moving!

Brian Morgan

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Something most people forget about with their workouts are recovery techniques. If you want to minimize the risk of overuse injuries and get better results at the same time, you need to focus on how to recover faster.

You can’t train hard if you’re injured and if you are too pooped to pop, your training session won’t be as beneficial as it could be.

I came across an article by Mike Robertson called Twelve Ways to Improve Recovery.  He discusses such methods as self myofascial release (massage), sleep, mobility and pool workouts.

As someone who used to do 6-8 hours of massage and stretching a day while working in a chiropractic clinic, I know the benefits of regular massage and have seen more than a few people with overuse injuries who needed to focus more on their recovery and spend a little less time training.

At my studio location we have the benefit of the clinic’s warm water pool, which some of our members have taken advantage of, but not as many as could really use it.

I’m in there once a week or every ten days to keep this beaten-up old body going.  If not for that and the regular use of self massage techniques like the Stick, foam roller, Rumble roller, etc., I wouldn’t be able to train very intensely.

Last night, one of our clients came in with a little stiffness in the corner of his neck.  This is a chronic issue for him and his stressful work situation seems to contribute to it.

I will sometimes do some brief soft tissue work with clients but knew that he needed to learn how to help manage this issue on his own, so I had him lay down and use the Rumble roller (compact version) on his neck and his thoracic spine.

Then we placed a tennis ball in the corner of his shoulderblade and had him slowly move his arm in various positions.  This removed much of the tension in his muscles and the rest of his session was focused on stretching and mobility work, including the Indian clubs.

He’s had lumbar fusion surgery two years ago and doing much better at the moment but still needs to do plenty of mobility training.  At about 6′ 6″ and close to 300 pounds, gentle movements that focus on mobility can help train his stabilizer muscles, along with helping to enhance recovery.

By the way, spending plenty of time in the warm water pool (94 degrees) has helped increase his mobility and his overall function has seen much improvement.  He can now train a little harder in the studio, too.

I try to get a massage once every 4-5 weeks but could use it more often.  I think this should be a minimum of 4-6 weeks if training regularly with any intensity.

Here is that link to the article Twelve Ways to Improve Recovery.

Get moving!

Brian Morgan

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Just came across a new self-massage tool that looks very promising, the Rumble Roller.  Some of you may be familiar with standard foam rollers and some of you may not.

Usually referred to as self myofascial release, these rolls are made of a firm material and you roll over various muscles as a form of self massage.  This can be used as part of a warmup, to reduce excess muscle tension, minimize trigger points and get blood and fluid moving in tender areas of the muscles.

While generally effective, it doesn’t replace the skilled hands of a knowledgeable massage therapist, but most hard training individuals don’t have the time or resources to get work done as often as needed and this definitely makes a difference.

Foam rollers are made out of a dense material and can be a little uncomfortable or even painful, when first introducing them to your muscles.  I work with non-athletes who are mostly between the ages of 40 and 60.  I have some of them do the foam rolling to help loosen up tight muscles and fascia (connective tissue), others use the Stick rolling massager.

Here is a demonstration of different foam roller exercises if you are unfamiliar with them.  I just ordered the Rumble Roller for my studio and am anxious to see what it can do.  I’ve had several muscle strains over the years and connective tissue that is bound up can restrict proper movement and create pain.

We have various lines of connective tissue that connect several muscles together.  Some of these run vertically, some diagonally and so forth, but the saying goes that the body is all connected, its the fascia that binds everything together.

Stretching and/or moving should immediately follow the use of a roller to make greater changes in your flexibility/mobility.  Coach Mike Boyle likes to use the analogy of a knot in a rope and pulling on both ends of the rope just makes the knot tighter.

I will let you know what I think of this new tool in a few weeks.

Get moving!

Brian Morgan

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Recently I had the privilege of attending a workshop on Indian clubs with Dr. Ed Thomas.  He first learned to use them here in Davenport at the German Turner’s Hall in the 1950’s.

I have bought some pairs of clubs from his brother and practiced using them with myself and some of my clients.  To say that our technique is somewhat primitive in comparison to his, is an understatement.

We had been using them as part of a dynamic warmup and I knew that the technique was lacking, but didn’t really know how to improve upon it.  Four hours with Dr. Thomas on one afternoon and another hour with several of his university associates two days later….and I think I have some better ideas.

The purpose of the lightweight clubs (1-2 pounds) is to enhance posture, develop rhythm and coordination, maintain or increase mobility of the shoulder, elbow and wrist, along with increasing mind-body awareness.

With each of my clients I have focused on two basic movements, going very slow, almost slow-motion in some cases, and breaking down the movements into small segments.  You literally have to go slow enough to think about what movement you are doing next.

I am having my clients “mirror” me during the movements, meaning, we are facing each other so they can follow what I am doing visually.  Also, I am talking them through certain positions, in order to make sure the clubs are where they are supposed to be.

After going very slow and doing many repetitions you gradually pick up the pace, going from thinking about every single movement to doing it without thought, which is the big idea.  Then you can make your movements even more precise and/or make new patterns, adding more challenge as the moves become more complex.

What I learned from them that recent weekend helped me greatly, especially when it comes to teaching others the different patterns.  The amazing thing is that even with less than optimal form, my clients and I have been able to do fairly intense training without having shoulder or arm issues.

One of my newer clients is a barber/stylist and obviously is using his arms all day long, putting him at risk for overuse injuries.  He’s had past shoulder injuries and the different movement patterns are really important for increasing or maintaining shoulder mobility.

He had a minor elbow pain, which has gone away with use of the clubs, particularly by doing a figure 8 movement with his wrist.  This was prior to the workshop I attended and the continued focus on his posture and mobility is definitely what he needs.

I’ve had issues with both shoulders and my right shoulder has been limited, from a mobility perspective.  Use of the clubs has definitely helped.  My left shoulder has a long history of instability and had been doing fairly well, recently.  The emphasis on pulling the elbows back during one of the movements has it feeling a little unstable and I may have to focus my mobility work on the right, while focusing on stability with the left.

I had watched a video that comes with the clubs and am too tall to watch it on TV and not hit the ceiling with them, so I had made up my own moves, which were less than optimal, which reinforces the saying that precise technique can turn an exercise from a good one (or okay) to an even better one.

All in all, I am very happy with what I have learned recently and I am definitely moving more efficiently and I know my clients will see some improvements, as well.  Most of my clients are in their 50’s and some have some postural issues which can definitely be aided by focused club work.

They can also help improve your breathing patterns as you expand your chest and ribcage while moving.  Breath and movement are definitely related, as I’m finding out.  Stay tuned as I will be giving more updates on this topic.  Here is a link to an article called Treasures in the Attic you will enjoy.

Get moving!

Brian Morgan

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“My leg is feeling ‘normal’ for the first time in years and I lost 6 pounds last week,” stated 66 year old Sue.

I met Sue about three weeks ago at a body transformation workshop given by a chiropractic couple I know.  They spent two hours addressing the diet and exercise changes necessary for weight loss, as well as the hormonal issues that keep many people overweight.

Everyone had the opportunity to come train at my studio for a week and she was one of the only ones to take me up on the offer.

The first time she came in we talked about her health history and she mentioned an accident about twenty years ago, where she was walking and a pick-up truck ran into her lower leg, breaking it.  She had therapy on the leg after it healed but it has been a problem for quite some time.

Many seniors who are overweight can have difficulties going up stairs and when we did this exercise (step-ups) she really struggled with the leg she had injured.  Sue had to consciously think about lifting her foot, when it should have been fairly simple.

As we went through some basic exercises she struggled with that left leg and had to sit down at times as it became fatigued.  She came in once more before leaving on vacation and I was hoping she would come back to continue the task of getting her stronger and dropping some weight.

The next session I had her hop up on the table and did some basic massage for her lower leg and also her thigh, which was working too much to compensate for the lost motion down below.

Then we had her do some flex band stretching for her lower leg and ankle.  She needed assistance on some of the ankle circles, in order to complete the motion.  Then she started her exercises which included Power Plate squats, step-ups off a low step, TRX squats and various band and tubing rows, both seated and standing.

We did this three times last week and Monday she said that the leg now feels normal and she lost 6 pounds in a week, making changes to her diet as well.  Normally I don’t care too much for checking the scale but with those who are very overweight this number can be an indication of progress when accompanied with exercise.

Sue is getting ready to move to South Carolina soon with her husband, giving us a little more time to increase her strength and drop some more weight.  She has a good attitude and wants to stay active in her senior years.  Her daughter and granddaughter plan to hike the Appalachian Trail next Summer and Sue wants to meet them and walk with them a little while.

Without this type of intervention it would probably not be possible and she was a fall waiting to happen, in my opinion.  It’s a good thing we met when we did and she decided to take action.  She still has a lot of work to do after she moves away but has momentum headed in the right direction.

She has been working on the ankle circles at home while sitting down and is walking more, also.

She said that she thinks attitude has a lot to do with overcoming obstacles and I couldn’t agree more.  I recently saw a magazine article on a star athlete’s training program and his trainer was someone I worked with in the same facility for a short while.  He was a good guy with a good attitude so I felt glad for the publicity he got, but also a little bit jealous…..

but Sue’s progress made me feel happy and made me realize how many more people in their 50’s and 60’s need some help in losing weight and increasing their strength to maintain their health and mobility as they age.

Get moving!

Brian Morgan

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Here is a nice video on Active Isolated Stretching for the hip flexors on the front of the hip and thigh.  This area can frequently become overly tight from spending too much time sitting.

If this area is too tight it can limit the ability of the glutes to extend the hip backwards.  Since strong glutes are important to help provide stability for the low back and increase sports performance, this stretch is a smart way to reduce injury risk.

Actively push your heel backwards and then gently pull on the rope to increase the stretch on your hip, holding the end position no more than a second or two. Do 10 reps, trying to go slightly further with each rep.  The movements should be smooth and rhythmical, not forced.  This should not create pain – if so, check with your doctor.

AIS is a great way to regain flexibility or to help recover from vigorous exercise.  Ideally, you would use some form of self-massage like foam rolling or the Stick prior to stretching.  This video was borrowed from Dr. Perry Nickleston, DC.

Get moving!

Brian Morgan

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Here is a nice video on Active Isolated Stretching for the hip from Dr. Perry Nickleston.  It can help relieve pain or possibly prevent hip injuries.

AIS is also a great way to enhance your recovery from exercise.

Get moving!

Brian Morgan

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The TRX suspension trainer isn’t just for increased fitness and core conditioning, its also a great tool for flexibility.

It can be used for both dynamic and static stretching.  Many people think of stretching as being static, where you hold a certain position for 20-30 seconds or longer.  This type of flexibility is often best for after your exercise session, as part of your cooldown.

The exception to this is with someone who might have some past injuries and needs to release excess tension in the muscles.

This particular position has helped me regain flexibility after an old injury.  Ideally, you do some type of massage first to warm up the muscles.  Various dynamic stretches can also be done for the trunk, upper and lower body.

You need a combination of strength and flexibility for optimal performance.  The TRX is a great tool for the job.

Get moving!

Brian Morgan

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“My hip felt better at work today than it has in the past month,” claimed one of my clients as he came through the door.

Which means the program must be working!  This person is in his mid 50’s and has no cartilage left in his hip.  His orthopedic surgeon told him you “worked hard and played hard,” spending his days working on concrete and playing recreational sports.

He’s been working with me for just over a month and doing well.  Yesterday’s workout focused on the lower body so it’s a good sign that he felt better the day afterwards.

The workouts are low to no impact, which is ideal for those with past injuries.  They also focus on dynamic flexibility and are done mostly in a circuit for optimal efficiency.

One of the unique components is the Power Plate vibration platform.  It creates reflex muscle contractions which can help with flexibility and weight loss.  The lower body positions involve double and single leg stances (squats and lunges).

It allows for additional stress to the muscles without stressing the joints.  Single leg exercises done off the platform allow for increasing flexibility and strength at the hip.  We also use ropes and an X-iser mini stepper for cardio work.  This places no significant stress on the joints while elevating the heart rate.

He says his bowling is improving so that is likely due to the work on dynamic stretching.  Reaching lunges done to the front and side are some of the exercises done, along with step ups using dumbbells or sandbags for resistance.  Being able to exercise without pain is always a good thing.

The TRX suspension trainer also works well for doing various lunges while providing just enough assistance (added stability).  Its also a great tool for stretching the shoulder and thoracic spine – areas that often become tight with age.

Today’s “workout” involved joint mobility movements and some work with the Indian clubs for additional mobility work.  These easy movements help you recover from more intense exercise, lubricate the joints and help flush toxins out of your body.

Besides being less physically demanding they give you a mental break, leaving you feeling better and ready to hit it hard on your next training session.  They also add to your movement efficiency.

If you stop moving your joints in certain directions they become stiff over time, not so much from aging, but from lack of use.

30 minutes of movement and out the door, leaving plenty of time to spend with friends and family.  So if you’ve been using that old excuse of lacking time to workout, you’re busted.  That’s no longer valid.

Get moving!

Brian Morgan

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A great way to assist your warm up and help prevent injuries is through use of the Stick and a tennis ball.  The tennis ball is great for loosening up the fascia (connective tissue) in the arch of your foot.

Your fascia provides support for your muscles and is spread all throughout your body in different layers and in diagonal patterns, as well as vertical and horizontal.

Tight (restricted) fascia in your feet can cause problems further up the body, so a simple way to work them is with a little self massage.  You can do this seated or standing by rolling the ball underneath your foot for 30 seconds to two minutes, using an amount of pressure that works for you.  You can progress to a golf ball if needed, as long as you didn’t just injure your foot.

This is also good to do before you exercise or prior to stretching.  Same thing applies to massage with the Stick. If you have special issues or health concerns check with your doctor or therapist first.

Brian Morgan

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