exercise

The Myth of Aging

“Well... I AM 46 years old…”

This was the reason a recent client gave me for backing down on his physical activity.

I can understand. He was playing it safe… trying to be careful not to “wear out” his joints too soon.

He had the impression, as most of us do, that there is a limited amount of “wear and tear” your body can take before it breaks down and will require drastic measures- like surgery or stopping your workouts all together.

And 46 feels old… when you’re 46.

Your body doesn’t bounce back like it used to. Maybe you’ve had a few injuries, a surgery or two, and the idea that you could get hurt again has got your feeling nervous.

Maybe you’ve even gone through physical therapy (like this gentleman had) and despite your diligence with your exercise program... and giving yourself time to heal... you’re just not feeling like your normal active self yet. You don’t feel really strong, flexible, or able to handle the challenges of your workout like you used to.

Or maybe repeated bouts of pain have set you back enough times to make you feel like you’re just pushing too hard.

So you tame it down a bit. You stick to the treadmill instead of playing basketball. You stretch more instead of getting out and running hard. You slow down the steps and twists in Zumba class.

And slowly you starting believing that your time to be young, active, and mobile is up.

You’re getting older, so you might as well get used to the fact that your body is just falling apart.

You can’t keep going around acting like you’re 20 years old anymore...


...Well, you COULD believe all of that. I mean, you’ve probably heard it over and over again, and maybe you’ve even heard it from your doctor or physical therapist.

Or, you could choose to believe something different.

You could remember that while you might be in your forties, you’re only HALFWAY to 80.

You could remember that you have a living, breathing, adaptable body. It will never stop being able to improve, even if you’re getting stuck right now.

You could realize that if you stop gaining strength, power, explosiveness, or agility in your body NOW, it WON’T be available to you when you actually do get older.

(And the tough part of that is... strength, power, explosiveness, and agility are the exactly the movement abilities you need to avoid a fall and a broken hip when you’re 80).

You could choose to believe that while you can’t go back to when you were 20, there’s absolutely NO REASON to act like your time is up now.

The only reason you’re struggling is that we haven’t yet solved the real problem that’s keeping you from being your normal, fully active, self.

Most people in your position only need a couple of things to propel them back to the active and healthy life they want (and need).

1. A new set of eyes.

2. An approach that restores all the movement capabilities you need for the sport or workout you love to do.

I’ve had client or client come to me feeling stuck and hopeless, but leave feeling confident, restored, and strong again. One is back to playing basketball confidently. Another is back to regular exercise classes without having to “modify” everything. Still another- back to CrossFit without any issues.

And most of the time, the process is so much easier and more fun than they expected.

But they ALL started with the choice to believe that they were capable living of a better life. And they ALL took the steps necessary to achieve it.

You can, too. And it starts by booking a free call to speak with me at kinesipt.com/talk. When you do, you’ll have the chance to run your situation by me to see if it really might be possible to get back to the active life you want.

If it is, we’ll also walk you through a step by step plan to achieving it, so you too can get your life and confidence back. If it makes sense for us to help you do that, we'll let you know how. If not, we'll point you in the direction that best serves you.

This free call adds massive value to your life because when you book it, you make the choice to KEEP PURSUING the active healthy life you deserve.

That choice can only be made by you, but it has positive effects for you... AND everyone around you.

What could be better?

Book your call now: kinesipt.com/talk

Talk soon,

Melissa

Defining Success

When I am teaching a new exercise to a client, I often modify the exercise to better suit that client's individual needs. My clients sometimes protest my suggested change. They resist making the modification and ask me some form of the question, "But if I do it this way... I'm not really doing it, am I?" 

I get it. We are usually working with a physical therapist because something is going wrong and we want to do all the right things to help ourselves get better. Doing an exercise with textbook form may seem like the right thing to do. However, if we pursue perfection before our body is ready for it, we put ourselves on the fast track to pain city. On the other hand, to not do an exercise the way we think it's supposed be done feels like failure. 

At the heart of this problem lies a key question: How do we define success? Is success based on outcome... or action? Even though the ultimate goal of rehab is to return to doing everything we love to do (outcome), the best way to reach that goal might be to simply find ways to move without pain (action). We can't reach our destination without traveling the path that leads to it.

Today, I encourage you to release yourself from the expectation of a perfect outcome and, instead, celebrate the success of taking action. 


Squat Success

Are you apprehensive about squatting because of knee pain or because you think that squatting may damage your knees? You are not alone. Although some people do experience knee pain when squatting, the squat itself is not to blame. 

A squat is simply a bending of the legs that brings our body closer to the ground. It's a worthwhile exercise because it helps us better able to reach things on the floor or under the counter, get up and down from chairs, and get up and down from the floor. Pain that occurs while squatting is most likely just a signal that our bodies need a little more help to be able to squat successfully. 

Please take a look at this video to learn how to find ways to build a more successful squat. 

Is a squat that doesn't conform to "correct squat form" still a squat? Yes! Is it still worth doing if it's not perfect? Yes!! Use this information to help you find a way of squatting that feels great to you. If you love squats and feel great doing them, please use these squat variations to build even more flexibility and strength. 

**Please do not continue any exercise that causes you pain or poses a risk to your safety. If pain is keeping you from moving normally or exercising, please seek individualized care from a physical therapist or physician so you can start feeling and moving better now.**  


This post originally appeared as a part of Kinesi, LLC's biweekly newsletter, "Movement Matters." If you would like to receive "Movement Matters" via email, please subscribe here. Thanks for reading!

 


 

Cultivating Successful Turnout Part 6/6

Turnout Q&A Image.jpeg

Hello and welcome to the 6th and final post about “Turnout,” our workshop at Dancenter North. Last Saturday we reviewed some of the dancers’ favorite exercises and did some Q&A about turnout. Although I joked with the dancers about my elaborate “non-answers” to their questions (because the real answer to most questions is “It depends...”), we did cover some important ideas about turnout. I hope these Qs and As will be helpful to you, as well! 

Q: How can I improve my turnout without hurting myself?

A: The dancers themselves were able to answer this question beautifully. Their very correct answers highlight the fact that improving turnout is a process. Here are their answers: 

  • Work slowly. 
  • Stay where your body is comfortable. 
  • Try to do a little more each day. 
  • Push it when you can. 

I’d also add: 

  • Work on improving strength and flexibility throughout your entire body, not just your hips. 
  • Focus on good alignment and dance technique within your comfortable turnout range- don’t crank your turnout at the expense of the rest of your technique. 
  • And finally, as we said in week 1: Start with success and your body will give you the rest. 

Q: How can I make sure I am turning out from my hips? 

A: First of all, don’t force your turnout by planting each foot separately feet with hips and knees flexed, then straightening both knees. This technique, called “screwing the knee” can cause excessive compensation through the knees and feet. Instead, gently place your feet where you think they can go without feeling excessive strain in your legs (keep legs fairly straight while you do this). Then, lift up one leg to passé. If you can keep your pelvis square and level, you are likely using the correct amount of turnout for your body, which will likely include a good amount from your hips. 

Also, if you are turning out from your hips, your knees will ideally glide right out over your toes, not toward the insides of your feet during a plié. If you have difficulty aligning your knees over your toes, get assistance from your instructor or physical therapist- some people do have alignment variances that prevent the knee from tracking straight over the toes. 

Finally, check with your dance teachers. An instructor who is knowledgeable about correct technique and alignment throughout a wide range of dance movement will be able to help you be sure that you are turning out from your hips appropriately. 

Q: How come it’s easier for others to achieve their turnout?

A: Everyone is different. Our bodies, our histories, and our training can all influence how well we turn out. Hip socket depth, femur alignment, soft tissue flexibility, and strength are just a few of the reasons two people might dance with different amounts of turnout. Please remember: turnout is a process and a technique, not a static characteristic of a person. Respecting your body and putting the work it to make improvements will help you find your best turnout.  

Q: How long will it take to reach my goals?

A: This is another question that really “depends”. During this workshop, we were able to measure each dancer’s turnout before and after doing even just a few exercises, and they were all able to see a positive difference. So, in that case, we were able to see positive change in just a few minutes. More significant and permanent change will likely take longer. What your goals are, where you are starting, how much time you put in, how much focus you have, whether you stay safe and successful with your movement, what your injury history is, what your training history is, and how quickly your body adapts to change are all factors that contribute to how quickly you might reach your goals. The important part is putting in the work on a regular basis. Keep at it and you will likely see improvement. If you do not see any positive change over a period of weeks or months, your dance teacher or your physical therapist may be able to help you figure out why and help you make it better. 

Q: How can I hold my turnout longer?

A: Warm up before your start. Start by using your successful turnout, not by forcing it (see question 2 above). Practice using it throughout all movements you perform in class. Listen to your teachers and ask for individual help if you are unable to understand or execute the technical instructions they give you. Lather, rinse, repeat. Doing technically sound work, over and over, will help you build the endurance you need to hold your turnout longer. 

Q: What exercises should I do before class so that I am able to hold turnout from the beginning?

A: The simple, but not easy, answer is whatever exercise helps you the most. This requires that you be a scientist with your own body. Try different stretches or exercises that you already know, but test/retest your turnout before and after doing the exercise. Which one helps the most? Do THAT one before class. Not sure if a new exercise you saw will help? Try it, and test/retest your turnout as above. One size does not fit all for exercise.  Don’t worry if your friend, teacher, or even physical therapist, shows you an exercise that doesn’t feel good or doesn’t help you. Do what works for you and don’t think twice about it!

That being said, some of the dancers in this workshop really liked warming up before class with this exercise. Feel free to give it a shot and see if it works for you!


PLEASE READ FULLY: A 3D pivot matrix is a movement sequence that can help your feet, knees, and hips work together in a coordinated fashion. The 3D pivot matrix can be either a warm-up or conditioning exercise. For best results, step only in the directions that are comfortable and/or only step as far out as is comfortable for you.

** Please discontinue this exercise and consult with your doctor or physical therapist if you are experiencing pain or if you are unsure as to whether this exercise is right for you.**


Thanks so much again for joining us! Please comment below or write me at melissa@kinesipt.com if you have any questions- I'd be happy to help in any way possible. Happy Dancing!

Cultivating Successful Turnout Part 3/6

Welcome to our week 3 recap of Kinesi’s “Turnout” workshop at Dancenter North. I continue to hear that the dancers attending class are keeping up with the exercises they learned during Week 1 and Week 2 and are feeling that their turnout is becoming easier and more comfortable. Fantastic! That’s exactly what we are aiming for. This week we learned a little bit about the hips- how they are structured and how they work.

The hip is a “ball and socket” joint that functions, like all other joints, in 3 dimensions. The ball is located at the top of the femur and the socket is located on the pelvis. 

Front view of the right hip joint. 

Front view of the right hip joint. 

Back view of the right hip joint.

Back view of the right hip joint.

The hip can move:

  • because the femur moves inside the socket (like the moving leg hip in battement), or 
  • because pelvis moves over/around the femur (like the standing leg hip in cambré), or
  • because both the pelvis and the femur move at the same time (like both hips in grande jeté). 

Regular movements performed in ballet and other forms of dance use all of these types of hip motion. During class last Saturday, we utilized mostly a “top-down” approach with exercises that cause movement of the pelvis over and around the femur. 

As we discussed in Week 1, starting with successful movement is a much safer and more effective strategy than pushing into painful or very tight directions. And here’s the super-secret-magic* key to why: Movement is 3-dimensional. It occurs in 3 planes simultaneously at all joints and in all muscles of the body.

A visual depiction of the planes of motion. Forward and backward movement occur in the sagittal plane, side to side movement in the frontal plane, and rotational movement in the transverse plane. Although these planes are depicted as separate, all human movement has components in all 3 planes of motion. 

A visual depiction of the planes of motion. Forward and backward movement occur in the sagittal plane, side to side movement in the frontal plane, and rotational movement in the transverse plane. Although these planes are depicted as separate, all human movement has components in all 3 planes of motion. 

If we have difficulty moving in one plane of motion, we will have difficulty moving in all three planes. On the other hand, if we can gain mobility in one plane of motion, we can gain mobility in all three planes. 

Our bodies and brains are very smart. They will try their best to protect you from danger and pain is one of the ways they protect you. A stretch should feel good (though it can be a little intense) and should result in an improvement in movement in that direction. A feeling of very intense tightness or pain in the hip when it is fully stretched let’s you know there’s no more room to go. Rather than pushing hard into that direction and risking damage to your joints, ligaments, and tendons, stretch in a different direction that can be improved without pain. 

For example, if pushing your hips to turnout (when standing up or in a frog stretch) is getting nowhere, try doing an exercise or stretch that causes your leg to turn in (see below for one to try). Turning in often feels really good for dancers and can be a great strategy to improve your overall hip mobility. I’ll say it again- when your hip moves better in one direction, it moves better in all directions. Sometimes turning in is actually a better way to work on turning out! 

Stand on your left leg facing the barre and place your right hand on the barre. Then gently circle your left hand and right foot "around the corner" to the left until you feel a little bit of stretch in the outside of the left hip. Gently bend your left knee and keep your left foot planted, toes forward. Repeat 5-10 times as needed, then reverse to the other side.  Please discontinue this exercise and consult your doctor or physical therapist if you feel pain.

Stand on your left leg facing the barre and place your right hand on the barre. Then gently circle your left hand and right foot "around the corner" to the left until you feel a little bit of stretch in the outside of the left hip. Gently bend your left knee and keep your left foot planted, toes forward. Repeat 5-10 times as needed, then reverse to the other side. Please discontinue this exercise and consult your doctor or physical therapist if you feel pain.

Note: If you are experiencing intense or unrelenting pain in your hips with movement, please consult your doctor and/or physical therapist for further evaluation. These strategies are appropriate for healthy hips and are not meant to substitute for good professional or medical care. 

Thanks again for joining us! Next week we will learn a little bit more about the hips and learn more strategies to maximize your successful turnout. See you then!

*Just kidding, guys. Although this is an important point, there's nothing really super secret or magic about it. It's just a truth of how your body works!