Mr. Ma's Hand Tapping

So I learned this hand tapping routine from one of my clients last year, and have been sharing it with friends, family, or anyone who will listen {with symptomatic and asymptomatic hand dysfunction}, and I try to do the exercises on a daily basis. Mr. Ma, a very friendly elderly gentleman originally from Taiwan taught me this tapping routine. He also sent me a website with more information that I will link below {if anyone can translate, I would love to know how it reads in English}. One thing he did tell me "It good for Bowel movement." Thats a plus!!

http://www.360doc.com/content/15/0606/08/21796938_476016147.shtml

Amazing exercise clips, am I right!?!?! I put together a video below of my routine, just a few of the hand exercises. It is simple and takes very little time. When performed daily, you may notice decreased pain, tension, or disability of your hands. I like to do these in the morning when making breakfast, or in the shower. As a manual therapist, my hands are my livelihood, taking care of them is of upmost importance,  should be the same for you. 

Everyday do 50 TAPS of each exercise below {if this is too much start with 30 and work your way up}. 

I did a little research on these techniques, they seem to be based on common acupuncture points, while the technique is similar to acupressure as no needles are involved. Depending on a practitioners background they may have different reasons for the effectiveness of a technique like this: 

• Acupuncture/pressure- or stimulation of acupressure points

• Tapotement- massage tapping technique, rhythmic percussion

• Myofascial Trigger point release- tight area in the muscle, can refer pain throughout the body

• Muscle Adhesions- thick "knot" of muscle fiber

• Meridian Tapping Therapy- focus on a thought or intention while tapping

• Tai Chi- I've tried similar techniques during Tai Chi practices

Relaxation/Mindfulness- Let's go with this, just be mindful of the sensations in your hands, recognize how valuable they are in your daily life. Try to relax as much as possible, and move with mindful intentions. Feel the relaxation move throughout your fingers, hands, wrists, arms, elbows, shoulders, neck, and head. Try not to rush through this routine, breathe slowly and focus on the activity. Use this time to relax the brain and be mindful of all the goodness in your brain and body. 

~Take Care!!

Get on your FEET

No matter where you are viewing this right now....take off your shoes and socks. Notice your feet: 

• How do they feel?
• What is their appearance?
• Does anything hurt?
• Are they easy to move?

Learn to appreciate your feet, take care of these babies, recognize the many journeys where they have carried you, this article is to raise foot awareness!!

Lets start with an anatomy lesson: 

Each ankle and foot complex is made up of 26 bones {25% of the bones in your body}. For the purpose of this article, lets group the foot into 3 regions:

• Rear-foot {Ankle}: transmits 60% Weight-bearing Load
• Mid-Foot: provides stability to the forefoot
• Fore-foot {Toes}: adapt to terrain and uneven surfaces

Supporting these bones and joints are over 100 ligaments, tendons, and muscles. LIGAMENT- connects bone to bone. TENDON- connects muscle to bone. When a muscle force {action} occurs, it causes movement of a joint {or multiple joints}. Check out the complexity of foot musculature:

Yeaaaaa...thats a lot of muscle action

The human foot has evolved into a highly complex structure{s}, these adaptations allow us to walk with an upright Bi-pedal posture {rather than crawling on all 4s}. Along with ambulation,  feet perform many job duties such as balance, force distribution, shock absorption, among other weight bearing and non-weightbbearing functions. Foot strengthening is very often overlooked by athletes, dancers, clinicians, women in heels, doctors, or basically anybody who uses their feet for ambulation{walking}. Below I will go over 2 exercises that can be added to any daily routine. 

First exercise is plantarflexion {heel raise}, or for my dancers relevé. From neutral stance, lift your heels up, while planting your fore-foot on the ground. Try a few reps and look at our feet in a mirror if possible. Did you do this??

This is WRONG.....notice how the calcaneus {Heels} translate out and the foot compensates into inversion {ankle rolls in}. This person is weak or inhibited in the deep stabilizing muscles required for weight bearing plantar flexion. 

The picture below shows 2 large Primary muscles  of plantar flexion gastrocnemius and soleus {calf muscles}. For this exercise, I want you to focus on the 3 blue muscles, these are underneath the large calf muscles. In addition to plantar flexion, the Tibialis Posterior, Flexor Digitorum Longus {FDL}, and Flexor Hallucis Longus {FHL} are primary movers for other joints in the foot. Your force will be directed through 1st Metatarsal Head {Ball of Big Toe}.

Shoutout to Visible Body for this picture. Awesome App for studying anatomy

You will need 2 quarters {Placed under 1st Metatarsal Head}. Perform 5-10 slow and controlled repetitions. 3-5 sets will correct muscle control before activity, can be performed anytime as Neuro-muscular re-education. 

Weakness, inhibition, poor motor control or coordination of the feet can migrate up the body to other joints. Dysfunction in 1 toe can lead to hip tightness, lower back pain, altered shoulder mechanics, basically it can affect the entire musculoskeletal system. The 2 exercises below focus on Toe flexors and extensors {also called foot intrinsic muscles-primary action toe flexion and extension}. Give them a try before activity to warm-up the feet and prepare for optimal performance from the ground UP. 

Thanks for taking a look at the foot with me today!!! Let me know what you think of these exercises. 

~Take Care!!

Kinesiology Tape

I took a continuing Education course yesterday that was very interesting....

Rocktape Functional Movement Techniques. (FMT-1)  

Rocktape is changing the game for Kinesiology tape, they provide a far superior product compared to other tapes on the market {stays on better and longer}. I have tried many brands while practicing as a PT, multiple techniques and on a wide population of clients. You can tape to facilitate, engage, compress, lower pain, increase support, or whatever other effect you want to have on the body. This course was interesting because it teaches taping for FUNCTION {that big buzz word PTs like to use}. Company slogan is on point too "We're more than just a tape company, we are a MOVEMENT company." Some techniques we practiced went along with the book I am currently reading ANATOMY TRAINS by Thomas Myers. Great read to learn about functional anatomical lines based on myofascial relationships. 

 I guarantee you will see a TON of this stuff at the Summer Olympics in Rio. Here is your crash course in Kinesiology tape so you can answer the question when someone asks:

What the hell is Kerri Walsh wearing on her shoulder? {She plays Beach Volleyball BTW} 

What is Kinesiology Tape?

The tape was originated by Dr. Kenzo Kase in mid-1970s Japan. Outside layer feels like a thin, flexible fabric, inner layer is very sticky to adhere to the skin. When applied correctly it can stay on for a few days. Tape comes in all shapes and sizes, application techniques are endless. 

What does it do?

While there is currently no research to prove how Kinesiology Tape works. Many people FEEL that it affects the skin, muscle, fascia, joint or movement. In my opinion {along with many health and wellness practitioners, athletes, dancers, or anyone else who uses tape} it helps to:

• Assist Movement
• Optimize Function
• Control Pain
• Feed the Brain
• Reinforce proper Posture

What is your largest organ? 

Thats right......SKIN. it is also an extension of the brain, your skin receives communication from the outside world/environment and sends signals to your brain. Without going too deep into physiology we call this Neuro-Sensory Input {Basically your sense of touch}. Another sensation that everyone deals with at some point is PAIN. 

Lets take an example.....you accidentally close the car door before removing your hand. SMASH right into your finger...What happens? Before you can even yell a 4 letter word, your skin senses a threat....PAIN, this signal goes up to your brain. 

The next thing you do is squeeze that finger with the opposite hand, compression provides relief. When you apply pressure to the injury site you send more sensory information into the nervous system, which distracts the BRAIN from the PAIN. When tape is applied to skin it provides a LIFT- OFF EFFECT this allows more fluid flow under the skin and layers of fascia. When pressure inside the skin is decreased, it relieves pressure from NOCICEPTORS {Pain receptors} which can decrease your pain sensation. 

Kinesiology tape takes advantage of these two aspects of the nervous system. It provides feedback to the skin for communication to the brain, which allows you to have better control of a body part.

As for pain relief the simple feeling of tape touching skin increases sensory information to decrease pain. With tape techniques were are addressing a different pain stimulus than the car door situation. Taping is used to provide pain relief from overstressed tissues, muscle imbalances, or poor posture. Examples are shoulder impingement, low back pain, edema control, achilles tendinitis, among other ailments.

Here I am after a full day of taping {This is merely for learning purposes, I would NOT do this to a client}

So if kinesiology tape helps my dancer feel better in Plie, a mom get shoulder relief from carrying her toddler, or a football player turn his hips better to intercept a pass....Then I'm definitely putting it on, patient satisfaction is my number 1 goal. As quoted from on of my favorite athletes of all time "PRIME TIME" Deion Sanders: 

"If you look good, you feel good, if you feel good, you play good, if you play good they pay good."

I really love the creativity that comes along with taping clients, you can tape for virtually any musculoskeletal condition. There are tons of videos online about taping techniques, I'm looking forward to using these as guidelines, but also exploring all possibilities to help my clients achieve their goals. 

~Take Care

How to Prevent a Yard Sale {Skiing/Boarding Conditioning Program}

In a couple of weeks a group of friends and I are skiing in Lake Tahoe for my brothers bachelor party. While I love to hit the slopes and wish I could more often, my schedule only allows me to go 1-2x per year. Since my body isn’t accustomed to the high demands of this physical activity, I’m usually sore all over. 

Chances are you are in pretty good shape, you exercise your muscles, mobilize your joints, and generally use your body for a wide variety of activities. Skiing/snowboarding has a high level of exertion which requires new movement patterns that place excessive stress on the body. Being sore sucks and can hinder performance and make day 2, 3, or 4 less enjoyable. This sport can also be very dangerous, if your body isn’t properly prepared injury can occur…ain’t nobody got time for that!!! 

I put together a quick video to add to your current workout program. Give it a shot 3 days per week beginning at least 1 month before your trip to the mountain. You will begin with a warm-up, move to a circuit of strength exercises and cool down with a mobility/flexibility routine. It is difficult to simulate skiing at home, but we work on some movements that may help you get to the bottom of the hill faster than your crew. This program will focus on: 

• Plyometrics
• Core stabilization
• Rotational strength
• Hip and spine mobility
• Full Body Strengthening

On the day of skiing, prior to your Milk Run {first morning run} perform the warm-up before your gear-up and head to the lifts. This will prep your body for some moguls and slalom races. At the end of the day grab a hot chocolate or a beer and do a couple cycles of the cool down to stretch those weary hips. 

Have fun, and always remember to be safe out there!!

~Take Care!!

Travel Well

2016 has already brought a lot of changes in my life, the biggest took place 2 weeks ago. I loaded up a Uhaul trailer, hooked it to my Toyota Tacoma and started the 2200 mile drive from Atlanta to Los Angeles. While I have traveled around the world multiple times, Georgia was always home. Leaving my family and friends was tough, but I am so excited for new beginnings on the west coast. My girlfriend, Tracy, and I have been settling into our new home while Lebron {our black lab} is finding his groove in sunny Southern California. {If you are in LA, give me a shout! I’m here to help}

3 buzz words come to mind about this move: CLEANSE~JUMP~STRETCH

~Organizing, clearing out, giving away, selling, and packing all of my life belongings was an extremely cleansing process. If it didn’t fit in the bed of my truck or the 5x8 trailer, it wasn’t coming to LA. We should avoid clutter, clear out anything in your life that may be a distraction—CLEANSE

~I finally “JUMPED.” Last year I JUMPED from ajob where I was unhappy to start a company and begin working for myself. This year I JUMPED across the country to set up my life and business for success. I have a vision for physical therapy, fitness and helping clients achieve their wellness goals. Making this leap will help us get there together. Take a risk—JUMP

~The third observation will be the subject of this article. My mom joined me on the trip and we averaged 9 hours a day on the road….driving is tough on the body We are not made to sit for prolonged periods of time, so we performed a few exercises at each pit stop. STRETCH—it does a body good!!

If you have a long drive or spend a lot of time in the car give this routine a try each time you stop. The video is a series of 5 exercises: Perform 10 reps (5 each side). The routine can also be done anytime you find yourself sitting for too long or need to get up and move. {Lebron made an appearance in this video, he is pretty much my shadow and will likely pose in future videos}

• Office Job? Repeat the routine every 2 hours. 
• Watching a football game? Do 1 of the exercises each commercial break. 
• Need to warm up before a workout? Perform 1-2 rounds to prep your body. 

-Take Care!!

Broga

Let’s talk flexibility/mobility

• We all know how important it is. 
• We all know we should do it more. 
• We all have excuses as to why we don’t spend the time on this area of fitness. 

These are very important components of fitness, health and wellness. Many professionalsmistakenly use the 2 terms interchangeably, when in fact they affect the body in different ways. 

MOBILITY: Ability to move a joint, Range of Motion {ROM} of a joint

FLEXIBILITY: Ability of a muscle to lengthen

When a muscle is “stuck” “tight” “contracted” “limited” or “shortened” this affects mobility of a joint {or multiple joints}. Other factors that affect mobility can be joint structure, strength imbalance, atrophy, motor control, faulty movement pattern, balance, just to name a few. 

The other difference is that Mobility typically involves “Active” range of motion while flexibility is often “Passive.” When preparing the body to move whether going for a run, lifting weights, warming up for an athletic event, or just to make your body feel better for the day, you shouldwork on improving overall mobility. 

These days I try not to abuse my body as much as I did in high school, college, and throughout my 20s. Today being my 32nd birthday, I reflect on how my training {and diet} have changed as my body has become less resilient. I’ve never been what someone would consider “flexible” and there are definitely mobility restrictions that I try to address most days of the week. One of my favorite forms of fitness that addresses the mind/body mobility/flexibility connections is YOGA.

Yoga is a great way to check in with you body, your brain, your awareness, its just plain awesome. If you’ve never tried yoga it would be in your best interest to take a couple classes, get some feedback from an instructor, and become familiar with some of the basic poses. 

For those of you who have experience in yoga feel free to try my favorite daily routine….we call it BROGA. 

I’m not really sure where I learned or developed this routine a few years ago, but I’ve grown to love it as a warm-up, a morning ritual, or as a teaching tool. Many of my professional dancers like this 10 minute routine to prepare for a show. Shoutout to @the502kid @ianj_mckenzie @asielhardison @nick_guerts @kidperu @karenschuang

I would recommend watching the entire video OR watch each pose, hit pause, practice that post, then move to the next. Over time you will become familiar with the routine and it will flow nicely. Magic number here is 5:

• For the repetition exercises- perform 5 reps on each side
• For the static poses- hold the pose for 5 breaths. Try to inhale deep into the lower part of your lungs, as you exhale sink deeper into the pose. Release slowly and with control 

Have fun and keep this quote in mind when working on your mobility/flexibility:

“Flexibility is a function of releasing and relaxing rather than forcing change. Stretching is de-contracting" 

-Take Care!!

Bodyweight Training

The fitness training world has grown tremendously over the years. Everywhere you turn there is a new class, trend, video series, trainer, gym, technique or life changing piece of equipment. I try to expose myself to everything and for the most part any chosen method will have a positive effect on your body {when done correctly}. If a movement is performed incorrectly, it can be very dangerous, causing serious injuries. 

Enter one of my favorite forms of training BODYWEIGHT CIRCUIT TRAINING, the equipment needed…you guessed it your own body weight {BW}. The beauty of bodyweight training is that you can do it anywhere and its free!!

Give this workout a shot and let me know what you think:

Prescription:

• Set an interval timer- ON time is performing the exercise, OFF is rest 
  • Beginner: 30” ON/ 15” OFF        Advanced: 40” ON/10” OFF
• Perform the exercises in order- Video below demonstrates proper form and speed
  • Prisoner squats with Abduction
  • T-push ups
  • Single Leg Dead Lifts {SLDLs}
  • Plank hip taps
  • Tibetan bridge
  • Cross Crawl
• Get as many reps of each exercise {with correct form} as you can during the ON time, rest OFF time and move to the next exercise

Main focus should be on your FORM. Don’t half-ass any training you do- use your whole ass!!! 

It is very important to perform slow and controlled reps of each movement. Focus on maintaining proper breathing, posture and stability throughout each repetition. If something is too difficult or painful, modify as needed or skip that exercise.

-Take Care!!

MOVEment Part 1- MOVE MORE

The human body is designed to MOVE. I’m not talking about spending 30 minutes on the treadmill 5 days a week. I’m talking about FUNCTIONAL MOVEMENT. We are built for long distance runs to catch our own food and sprint speed to escape becoming dinner for Mufasa, the Lion. Nonetheless, our fast paced tech culture has taken us from a highly evolved bi-pedal posture to this… 

Is this called devolving? Is the evolution of our tech society having a negative impact on the health of our body function?

Hunting, gathering, farming, a game of pick-up football with your friends, and even mowing our own lawns have slowly been traded in for an 8-hour day hunched behind a desk, video game battles on the internet, and couch binges of Game of Thrones while texting your friend about who is going to drive to the movies later on. Meanwhile, lower back and neck pain are at an all time high, and studies are coming out that sitting {NOT moving} will soon be responsible for more deaths than smoking.

That’s a scary statistic.

“Sitting is the new smoking.”  

Moreover, when I was an undergraduate, I worked in a local pharmacy while taking coursework to apply to pharmacy school. I saw so many people taking multiple prescriptions for their ailments. Hypertension, diabetes, depression, anxiety, were all too common and it seemed like everyone was on a pain medication. Many of these patients were obese, smelled like cigarettes, and washed down their 5 pills with a Coke. It is clear that we want a quick fix to everything. And though a pill might seem like a quick fix, it isn’t helping the root problem: We don’t move enough. MOVING IS THE BETTER FIX. So naturally, I ditched the gig with the pills for the a degree in Exercise Science. I want to show you how moving can improve your life. 

Current research is showing that the better way to treat general back pain is exercise. Stretching, walking, core stabilization, mobility are all appropriate ways to rehabilitate an episode of back pain. {I’m not talking about more severe cases or after a significant injury, consult a PT if you are experience debilitating symptoms}. “Active recovery” is a new buzzword you will frequently hear. When your body is sore, don’t just sit around; MOVEment is needed to increase circulation and flush out toxins. 

So, my goal is to help you decrease your health risks by increasing the quality of your movement. 

“Use it or lose it.” 

Give the Tibetan Bridge a try. This is a great exercise to reverse the negative effects of prolonged sitting. Be sure to maintain a neutral spine by engaging your glutes and bracing your core muscles. Perform 10-15 repetitions 3-5x per day. If your job requires a lot of sitting, do a set every hour while at work. The bridge is also a great warm-up exercise before activity: 

I  understand that with our busy schedules, high output expectations, and ease of accessibility in today’s culture, so many of us forget to move our bodies in their intended function. But below are some simple jumping off points to reincorporate FUNCTIONAL MOVEMENT into you life, and get rid of the excuses: 

• Choose the stairs 
• Park your car in back of the lot 
• Take frequent stretch breaks at work
• Walk on your lunch break
• Stand up during phone calls
• Rep out 20 squats and push-ups first thing in the morning {repeat every hour}

AND/OR try this hip stretching routine that you can do anywhere: This is a series of 7 stretches done in the lunge/kneeling position. Hold each for 3-5 seconds and repeat 3-5 repetitions on each side. I like to do a few when walking my dog, and it's a must on the 1st tee-box before a round of golf. Thanks to @tracyshibata for the demonstration

I will re-visit the Move More topic often, and each time give some more tips and motivation on how to “use it or lose it.”

Cheers to us starting this MOVEment together. 

-Take Care!!

Drink Well

I’ve been making this shot for the past few years and it is AMAZING!! The only name that has stuck for this delicious elixir is a “Wellness Shot.” {I guess you would assume correctly that Wellness is one of my favorite words} A lot of dancers I work with take a shot 1-2 hours prior to showtime for a healthy burst of energy. 

Ok here is the recipe:

This will make 2 shots, adapt accordingly for additional friends

    1       Lemon

    1       Garlic Clove

    🔥    Cayenne {Capsicum} Pepper- a pinch to taste, does have a kick

    A      spoonful of Honey {or Agave Nectar} to help the medicine go down

             {Buy local honey please} 

{Optional}

These are all to taste and tolerance {For more experienced shot takers only}

          Ginger          Apple Cider Vinegar          Bee Pollen          Turmeric

And here is the process:

1. Cut the lemon in half and squeeze all of the juice into a bowl. {keep the lemon rind it will be used again}
2. Chop the garlic into very fine pieces. {Or use a garlic press} Add to the bowl
3. Add cayenne pepper to taste
4. Stir in honey {about a tablespoon}
5. Mix all of the ingredients into a sticky, juicy liquid with a few chunks
6. Pour half of this mixture into each Lemon rind {its now your shot glass}
7. Drink it like a shot, be sure to eat some of the lemon pulp as you enjoy!!

What the hell does it do?

I won’t be too long winded about the benefits of each of these magic ingredients. 

Why not combine them into 1 convenient {and FUN} drink??

• Lemon Juice- Great for digestion, supports weight loss, flushes toxins, pH balance
• Garlic- Prevents a cold, boost the immune system, antioxidants, high in nutrients
• Cayenne- Ease a sore stomach, joint pain relief, circulation and heart health
• Honey- Boosts energy, allergy relief, stimulate the immune system, natures all around remedy. 

There is a ton of literature that explain the benefits of the ingredients.  Many cultures have used them as medicine for centuries, do some research for more about the effects on your physiology. 

And Here is the finished product:

{Photo Cred: @montanaefaw} 

Is it Gross?

Very potent flavors in this concotion, but for my tastebuds they balance nicely. The Honey really rounds out the back end {thats for you @colt.prattes}

When should I shoot?

Take a shot every day, typically in the morning. Good for waking up your immune system to protect from illness, especially during flu season. These have kept many of us healthy while out on touring gigs. 

I would like to thank Mrs. Appleyard {my 2nd grade teacher}. She had us write step by step instructions to make a peanut butter and jelly sandwich. I included a butter knife, but didn’t tell her to use it, so she scooped a palmful of each and slapped her hand on the bread. I hope I learned my lesson.

-Take Care!! 

Live Healthy Be Well

The World Health Organization (WHO) defines health as “not merely the absence of disease but a state of complete physical, mental and social well-being.” While the American Physical Therapy Association (APTA) defines wellness as “concepts that embrace positive health behaviors that promote a state of physical and mental balance and fitness.”

In other words,

I like to think of health and wellness as a bank account. Every workout, balanced meal, and laugh enjoyed with friends gets deposited into the bank account. If your Wellness account is plentiful, then eating the occasional pizza won’t be so detrimental, and your muscles won’t waste away if you are unable to exercise for a few days. On the flip side, if your Wellness account is depleted, then something like the simple task of bending over to tie your shoe can turn into lower back pain that requires more attention than you might have time for. The depleted account creates a dirty domino effect that hinders the efficiency of your finely engineered body. The human body can do miraculous things when you make the right choices regarding your health.

So what’s the bottom line?

We have control over our health and wellness. 

Wellness is a continuous journey, a lifestyle. Buying into fad diets and trendy workouts for their “quick fix” appeal is less than ideal. Instead, think of wellness as more of a marathon, not a sprint. A marriage, not a one night stand.  Understand that the commitment to being healthy is about balance, patience, and long term deposits. 

Often times, my clients get overwhelmed by the idea of long term fitness commitments or get bogged down with an unattainable check list of things they need to have in order to start getting healthy. The jumping off point doesn’t have to be so scary.

• Fuel your body properly- eat your veggies, drink lots of H2O

• Move- stretch, lift, run, jump, kick, dance, swing, carry…Use it or Lose it

• Relax your mind- take time to breath and enjoy each moment

It really is that simple and always remember it’s never too late to start!

My goal is to help promote health and wellness. Check in with my website periodically- we can explore trends in the health industry, try some new training methods and work together to live a healthy lifestyle. Don’t be a stranger, I’m always available to answer questions. 

-Take Care!!