Gravity Fx Fitness

“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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Here are some simple exercises to use as part of your warm up or to help improve your posture.  The first two can be done with only bodyweight and can be done standing or lying face down.

You can use this to help stretch the front of the shoulders and “activate” or turn on the rotator cuff and posterior shoulder, as well as the upper back.  The TRX is a great training tool and also great for reinforcing posture and strengthening the upper and mid back.

A great compliment to these exercises is using Indian clubs for increased flexibility and coordination involving the upper body.

Get moving!

Brian Morgan

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The “band man” physical therapist Dave Schmitz just celebrated his 47th birthday and I thought I’d post one of his videos on flex band stretching.  Did I mention that he can do the front splits?  He’s also very agile and explosive – qualities most people in their forties have lost.

Before doing band training he had some injuries like many of us who do (did) traditional type exercises.  I think you will agree that Dave has pretty decent flexibility.

If you have a lot of stiffness in your hips or legs I would suggest some self massage with the Stick, foam roll and/or tennis ball.  A professional massage that includes some skilled deep tissue work might be even better.

Here’s some lower leg and ankle work that is great for runners.

I can definitely recommend the use of these bands for improved fitness, flexibility and agility.  To purchase bands go to Resistance Band Training or email me for more info.

Get moving!

Brian Morgan

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Deep tissue laser therapy might be a new way to relieve pain without drugs or surgery. I recently came across an interesting interview with Dr. Perry Nickelston, a chiropractor who is using a class IV laser for fast, effective pain relief.

I’ve worked in both chiropractic and physical therapy clinics and have seen a variety of treatment options for those in pain.  Personally, I think that those who combine some of the best of both these worlds will often see better results – results that last longer.

One of the things that Dr. Nickleston is doing is using deep tissue laser therapy with his patients.  The lasers are used to reduce pain and inflammation, while increasing circulation to the tissues, helping speed up the healing process.

The first chiropractor I was working for used “cold” laser treatment in his clinic about a dozen years ago.  Laser treatment seems to be popular in chiropractic clinics these days but some are designed differently than others.

This particular laser is more powerful and supposed to get faster results than some models.  The doctor says that his patients can notice a difference within 3 or 4 sessions.  Another interesting thing about his approach is that he doesn’t just treat the site of pain but examines the body as a whole to find problem areas that might be the source of the pain.

This approach includes doing different types of manual therapy, deep tissue massage and Active Isolated Stretching (AIS).  He teaches his patients how to do self massage and this unique type of stretching to maintain the results and prevent future problems.

So he is addressing the body as a whole and not just where it hurts.  He also includes this proactive approach and encourages patients to exercise in his fitness center that incorporates TRX suspension training as part of rehab.  The TRX activates your core in all exercises and helps integrate your body movements, making them more efficient.

He spends up to 30 minutes with a patient for a limited number of sessions and gets them involved in their own health with an exercise and stretching program.  I think this approach will gain strength in the coming years – fix the problem and maintain the results with exercise.

To find out more about this unique wellness program go to Pain Laser Center.

Get moving!

Brian Morgan

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The Power Plate whole body vibration platform is a great tool for warmup and flexibility. With reflex muscle contractions of around 25-35 times per second, you stimulate the muscles and increase circulation at the same time.

Here is a great way to prepare the hamstrings for a workout or training session.  Some self massage on the Power Plate or with the Stick or foam roller first, is a good idea.

I borrowed this clip from Nick Winkelman at the Athlete’s Performance center.

Get moving!

Brian Morgan

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