Welcome to the June Newsletter 2015
here with VIVESCO Mobile Health & Fitness!!!
Simply watch the video
or scroll further down should you prefer to read it all 🙂
These are the topics for this month:
1. Institute Of Motion Mentorship Level I –
2. Third of 12 small things to do
for healthier living
3. Myofascial Lines:
The Lateral Line (LL)
4. Soup of the month
1. Institute Of Motion Mentorship Level I – Review
As I mentioned in the last newsletter, I went to Surfers Paradise for 3 days to attend the Level 1 Mentorship of The Institute Of Motion.
It was the best course I had done in a while 🙂
I learned what I was after from this course on the first day, so the rest was all bonus.
Though it seems that in the end of the 3 days, what I had really gotten out of this trip was to become part of a big family!!
IOM prouds itself, and so does Perform Better Australia who organised the whole gig, through truly connecting with each and every single participant. And not just for the time being, but also afterwards and ongoing. And somehow all the participants do the same. The energy was so nice, welcoming, open, non-judgmental.
A real space to learn, exchange, challenge and grow!
Since the way I train and treat my clients is rather different and as we call it nontraditional, I often find myself looked at funny and being judged by others within this profession who do not understand that dealing with a person is more than just to make them sweat, or when it comes to massage, that there is more than just getting rid of a few knots. It is about the intention I as a therapist put into my treatment, keeping my ego out of everything and asking my clients body what it is that it needs! And to be in a room with another 20 odd people who live and breathe this exact same principal was simply beautiful.
I am also grateful to have met Michol Dalcourt, the inventor of ViPR. A real humble man, with a real gift of how to make science talk easy to understand and practical. I also learned some new techniques exercise wise: Warding Drills, Hip-decoupling, and my very first ViPR Flow, which I am hoping to demonstrate on a video soon 🙂
Here is a quote Michol left us with:
“If you want to go fast, go alone. But if you want to go far, go together!”
I think that sums it all up rather nicely 🙂
2. Third of 12 small things to do for a healthier living
How have you been doing over the last 2 months?
Did work on/experiment with how much sleep your body needs and to increase your water intake?
Whether you did or you didn’t, we keep going down on the list, and today it is all about including more movement in your daily routine.
The old classics would be to use stairs instead of a lift or the escalator where possible, ride the bike or walk to areas you need to go to that are close enough to do so, rather than driving your car everywhere, or parking your car a bit further away form where you need to end up.
Another obvious thing would be to start some kind of regular exercise. However, this can be quite daunting to some and also needs a very good personal reason as motivation, otherwise you will not do it. If you need some help to keep you accountable, see if you can find a friend who will walk/exercise with you or get a Trainer/Coach/Therapist who can help you to keep on track.
However, with this particular change I really want to encourage you to rather make a few more small changes than doing one long session a few times a week. It should become a habit to move more and more regular, than doing 1 hour a day and for the rest of the day you get back to sitting down.
So, start doing the above, and here is a few more things:
Set yourself an alarm that goes off every hour throughout the day to remind you to get up, have a stretch and a couple of rounds around your desk (or 1 couple of minutes walking/standing/moving – mobilizers are awesome if you do not want to trot around your office!)
Move with intention! Pay attention on how your body feels. What feels good, what doesn’t, and does it change throughout moving. Moving with body awareness, or training your body-awareness this way is now being used more and more in clinics that work in particular with pain all over the word (you can read more about it here).
Benefits of moving: It can help to reduce/control weight; combat health conditions like Diabetes and musculoskeletal disorders; helps to improve mood; it can boost your energy (particular when moving outside); moving can promote better sleep (non-vigorous moving); and depending on what you do: It can be fun 😀
Important here as well: Have your intention about why you want to move more coming form the want/need of improved life quality and longevity! For that movement has to become part of your life long term, not just to look better for the next cocktail party. To make movement part of your daily routine it needs to be something that can be done daily long term. So think about that and think about how you can change things to make this happen.
Also, if you choose to start a new sport or go to the gym, keep in mind that this is not a decision for the rest of your life. You are allowed to change sports and routines as long as the overall goal of moving is achieved 🙂
3. Myofascial Lines: The Lateral Line (LL)
This is the Lateral Line
As the name implies and as you can see, this line (2 lines: 1 on each side of the body) runs along side of the body, connecting it from the bottom of the foot up to skull. The LL stands for Stability and Adaptability.
What does the Lateral Line do postural?
First of all it balances front and back, as it is interconnected with the SFL and the SBL, as well as the Arm and Spiral Lines and therefore mitigates forces through all of these, and it balances left and right, for obvious reasons. (Stabilization)
What does the Lateral Line do in movement?
Postural the LLs operate primarily in the frontal plane (right to left), but in movement it also operates in the transversal plane as spirals and counter-rotations at the trunk are part of what they do in movement. They are often called an “adjustable break”. (Adaption)
They create lateral flexion of the trunk, abduction at the hip, foot eversion as well as pronation and plantar flexion, and lateral sagital tilting of the head.
For example: It is mainly the LL that lets us walk forward in a straight line without excess trunk rotation or falling from side to side.
In cases where the LL is compromised we can see the following postural compensation patterns:
Limited or excessive ankle pronation or supination, limited ankle dorsiflexion, O-legs or X-legs, restrictions in leg adduction/excessive or chronic abductor contraction, excess bend of the trunk to one side, or compression through the trunk due to bilateral contraction (shortening of depth between sternum and sacrum), shifting of the rib cage, and shoulder restrictions mostly due to over-involvement with head stability.
In the second picture you can see some animation of how the LL is layered alongside and through the body.
It starts as on band of tissue underneath the foot, connects with another string of tissue on the side of the foot to keep running behind the ankle up to the head of the fibula as one band of tissue. It is often seen when this part of the line is locked short that the foot is overly everted. From the fibula the band extends into the next part, which most of us know as the ITB, the iliotibial tract band (should be ITTB to be correct!). As the LL now runs up the side of the leg it widens, and as it reaches the hip itr is wide enough to hold the top of the femur (greater trochanter) nicely in a cuplike manner. Through tension coming from above as well as beneath it keeps the ball of the hip in its socket (nicely seen on the first picture figure C).
Going further up, the LL keeps on widening and spreads into the fibers of glut med max and med, as well as the tensor fascia latae (TFL). All these fibers are connected to the outer rim of the iliac crest. Every time we put our weight onto one leg (walking) it is this complex of tissue that prevents the trunk from falling over to the other side – it stabilizes.
The X- or O-legs we can see in people are often due to imbalances between the ITTB and the adductor muscle. Pure ITTB imbalances result more in lateral hip tilts.
As you can see in picture No.2, the fascial band starts to split into 2 once it continuous upwards from the iliac crest (the start of this split continuous into the spiral and the functional lines). Those two bands then start to criss cross back and forward as it moves upwards towards the head through the rib cage, forming a weaved basket like structure. It works a little bit like those chinese finger traps, creating a mesh or net which contains each side of the body as a whole.
At the neck the LL forms along the SCM, which as you may remember is also part of the SFL, as well as the splenius capitis.
Now, parallel to splenius we have levator scapula, a muscle that connects head and shoulder blade. This is now why the job of the lateral line: balancing support of the head, can be taken over by the arm lines, even though they are not directly connected to the LL. This is when we see shoulder problems, because levator scapula starts pulling up the scaplus as this is not a fixed bone, but a floating one. People often complain of pain at the lower attachments of this muscle and often referred to as: this is were I hold my stress. The actual problem is a forward position of the head, which in return is often a reaction to stress.
Please watch the video for more visual explanation of all this 🙂
4. Soup of the month
Mushroom, Potato and Leek Soup
I used around 350gm brown field mushrooms (any mushroom will work)
1 large leek, using everything below the green leaves
3 fist sized potatoes
1 cup chicken stock (you can use vegie or beef stock)
2 tablespoons unsalted butter
2 cups of rice milk (any milk or milk substitute will do)
Hymalayan salt & freshly ground black pepper to taste
2 cups water
Cut leek, potato and mushrooms into pieces, place in pot with water and stock and boil till soft. Add milk, butter, salt and pepper and blend till smooth.
Serve with a slice of sourdough, grainy bread or some corn chips to add some extra crunch