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

Tweet This Post

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

Tweet This Post

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

Tweet This Post

This weekend I had the pleasure of learning to use Indian clubs from physical educator Dr. Ed Thomas.  This ancient art is highly useful for re-teaching or restoring proper posture, as well as expanding the ribcage and positively influencing your breathing patterns.

I had been using Indian clubs for a little while with my clients and myself as part of a dynamic warmup, but I must confess that the patterns used were very “primitive” at best, nothing close to the precise patterns that Dr. Thomas is capable of.

So first thing Monday, all my clients spent a couple minutes learning how to “properly” go through some of the patterns and could really feel their shoulderblades moving and their ribcages opening up to allow for better breathing.

I have to confess, after a weekend of using the clubs for several hours, along with a basic yoga class and I am standing taller and breathing much more relaxed.  I also feel less tension in my neck.

It might interest you to know that it wasn’t just personal trainers or physical educators that were expressing the health benefits of diaphragmatic (abdominal) breathing, but physical therapists like Gray Cook, also.

Here is a link to an article that Ed Thomas wrote on breathing.

This is a simple video that can be used for 2-5 minutes daily to work on proper breathing.  With the majority of our society being seated throughout most of their day, high stress levels and a lack of proper exercise, this is a simple way to help combat these issues.

Soon I will post an article on the clubs with some simple ways to increase mobility in your shoulders and increase your coordination and posture.  Interestingly, Dr. Thomas learned to use the clubs in Davenport, Iowa as an 8 year old in the Fifties at the German Turner hall.  I think its time to bring back some of these lost arts that have been around for hundreds or thousands of years in various cultures throughout the world.

Get moving!

Brian Morgan

Tweet This Post

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

Tweet This Post

Indian clubs are a great way to enhance or maintain your posture and shoulder mobility.  They can be used as part of a dynamic warmup for the upper body, prior to sports or a workout.

Weighted clubs have been used for physical training for centuries in India and neighboring countries – heavier clubs for strength, and lighter clubs for coordination and mobility.  They could be found in many turn of the century or early 1900’s gymnasiums.

I’ve used Indian clubs weighing 1or 2 pounds for a while now and they are a great way to warmup.  The circular movements train the wrist, elbow, and shoulder at the same time, lubricating the joints.  There are many different patterns that can be used, from simple to complex.

Someone who has lost some mobility and maybe has some posture issues can start with basic pendulum moves and gradually add more complex patterns.  The more difficult patterns increase upper body coordination – teaching all the joints to work together.

They force you to expand your ribcage as you swing them overhead – perfect for someone sitting at a desk all day with poor posture.  I think that they work well with joint mobility programs that are done with bodyweight.  They add just enough resistance to make additional demands on the body.

They can be used by the older golfer, baseball player or tennis player who wants to keep from losing their mobility.  They also are great for those doing strength training.

I’ve got some wear and tear on my shoulders from lifting weights with poor posture and they help me keep training intensely, past the age of 40.

Get moving!

Brian Morgan

Tweet This Post

Improving your thoracic mobility may add some distance to your golf drive.  If you’re like many people, you may have had some posture changes as you get older.

Spending most of your time sitting – at work, in the car, or in front of the TV or computer – can negatively affect your posture over time.

When your shoulders round forward, your thoracic spine can also have too much of a curve.  This results in a loss of mobility which can take distance off your golf swing, as well as place unnecessary stress on your shoulders.

Golfers who have lost movement in the hip and thoracic regions may use their low backs to make up for lost rotation.  This is not good for your back!

Here is one way to improve that mobility.  Chiropractic care and/or skilled massage therapy can help increase movement, as well.

In previous articles, I covered abdominal (diaphragm) breathing, which can also improve your ability to move properly.

You also need to train your abs and low back for greater stability.  New ideas in “core training” have developed the thought that these muscles function more as anti-rotators.

Meaning you should get your rotation at the hip and T-spine, while the abs and low back are providing stability, so that you can generate more power while providing greater protection for your spine.

This follows the joint by joint training ideas of physical therapist Gray Cook – some joints are meant to provide more movement than others.

Loss of thoracic mobility can also result in lost movement at the shoulder.  The body is linked together like a chain and one area can affect the function of others above or below it.

Get moving!

Brian

Tweet This Post

Whole body vibration (WBV) platforms have shown to be useful in reducing some of the “symptoms” of aging, by increasing lower body strength, bone mass, balance, and mobility.

In different studies, post-menopausal women have seen an increase in leg strength, bone mass, mobility, and speed of movement.  One study saw an increase in bone density at the hip and prevention of bone loss at the spine, while a group that performed standard resistance training saw no significant increase.

One study looked at fat loss when doing vibration training.  Group A used a combination of WBV training and resistance training, while group B did resistance training only.  Both groups consisted of previously sedentary post-menopausal women.

Both groups increased lean muscle tissue, but group A was the only group that saw a decrease in bodyfat percentage.  This group used the Power Plate vibration platform, along with other resistance work.

I personally think that using a combination of methods will get the best results when you are looking to slow down the aging process.  I think you get a synergistic effect that is highly beneficial.

WBV platforms have been included in wellness programs designed to maintain or increase strength and prevent falls.  By placing the individual in standing positions, you enhance coordination, as multiple joints are all working at the same time.

I believe that this is where you see the balance increases and probably reduce the risk of falls.  These weight-bearing positions also place greater stress on your bones, which is a good thing when trying to maintain or increase bone mass.

Exercises done on machines while sitting or lying down, won’t have as much carryover to your activities of daily living, either.  Plus, they often place greater stress on your spine than standing exercises.

These platforms can be helpful in activating muscles that were previously “sleeping” due to a sedentary lifestyle.  They also increase circulation, because of all the reflex muscle contractions.  I think that this helps flush out some of the “garbage” in our cells, helping with fat loss.

If you are a busy Baby Boomer who doesn’t want to spend hours in the gym or healthclub,a combination of  WBV training and other strength training methods might be what you are looking for.

Make sure to add in some upper body resistance training to maintain spine strength and proper posture.  You know what they say, move it or lose it.

Get moving!

Brian Morgan

Tweet This Post

The ancient art of swinging Indian clubs has made a small comeback here in the US, with those involved in  martial arts particularly.

These are clubs that resemble skinny bowling pins and weigh about a pound or two, making them ideal for increasing or maintaining shoulder range of motion.  You can find many testimonials on the web of people who have increased their mobility or reduced pain in their shoulders.

I was introduced to them by Dick Thomas, the owner of Motion Rx.  He had a frozen shoulder when his brother Ed, a PhD in physical education, recommended he try swinging the clubs.  At first all he could manage was to swing them back and forth in an arcing movement, like a pendulum.

Gradually, his shoulder movement increased and over time he could swing them overhead in many different circular patterns.  Club swinging is great for upper body coordination because they integrate the elbow and wrist in all the movements.

Dick demonstrated some of the different patterns and told me that he could go out and throw a baseball with his adult sons once or twice a year and throw as hard as they could, with no soreness the next day.  As anybody who has thrown a baseball will tell you, that’s no small feat for someone over 55.

I like to use them for a few minutes as part of my warmup before doing any upper body exercises.  Its a great way to get blood flow to the shoulders and rotator cuff, and good for prevention in my opinion.

Others are using heavier clubs and “maces” for strength and stability.  These lighter clubs are more for mobility.  The different rotational patterns are important for coordination and swinging them overhead helps expand the ribcage, which can become tight with lack of overhead movement.

One local mixed martial arts legend has successfully used them to help with his shoulder rehab after he hit a sticking point with traditional exercises.  I have several pairs of both the (approximately) 1 and 2 pound clubs.  For those with decent upper body strength, the 2 pounders work nicely.

You know what they say – use it (move it) or lose it!

Get moving

Brian

Tweet This Post

Can improper breathing contribute to your chronic pain?  Let’s take a look.

The last few years I have come across different experts that believe that a change in your breathing pattern can definitely decrease pain and increase your mobility.

In particular, many people are chest breathers when the majority of your breathing should occur through your diaphragm (stomach).  I recently read a newsletter from one of these experts, Dr. Evan Osar.  He talked about a client that was referred to him by a friend.

This person had hip pain for about a six year period and had seen physical therapists, chiropractors, massage therapists and personal trainers for specific hip strengthening and therapy.

No results from these various professionals.  It was discovered that she had a breathing dysfunction and after some work to help clear this up and restore proper diaphragm breathing, the strength in other muscles started to return.

So what exactly causes this breathing dysfunction?  Injuries, too much stress, poor posture – usually its an accumulation of these factors and not just one of them.

Reflexes can also play a part in this dysfunction.  In his book Somatics, Dr. Thomas Hanna discusses the role of reflexes in relation to pain and posture issues.  He believes that the stooped over look that many associate with aging, is actually more an effect of reflexes.

Today the media is constantly telling us about this recession we are in and of jobs being lost.  In stressful times, people are often worried about the future.  Hanna states that this worrying can lead the shoulders to round forward and the muscles of the neck and shoulder to contract more than necessary.

This rounded shoulder posture can interfere with your breathing and also make your muscles work over-time, as your body is now “out of alignment” with gravity.  This poor alignment can contribute to neck, shoulder, low back, and hip pain!

Inefficient movement can result in pain and loss of mobility.  It may also increase your risk of heart attack.  One study done in a Minneapolis – St. Paul hospital looked at 153 heart attack patients.  It was discovered that all were chest breathers (shallow breathing).

So if this sounds like you, I would look for a professional that can help determine if you need to change the way you breathe.  You will then likely need some additional work for both mobility and stability.

Tweet This Post