Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Motor Learning, Posture, Weight Loss, Wellness

If it ain’t broke.. The right way to move

Is there a correct way to move?

This is a question that has plagued therapists, trainers, and clients since the age of time.

Actually.. probably not that long.

The evolution of health and movement is one to be admired- in that, we’ve gone from quadruped beings, to walking, running, bipedal masterpieces, to what we are now.

We’re at an interesting point in movement science. We’ve somewhat regressed in our movement ability. While yes, we are still bipedal, upright beings- we no longer spend much of our time moving around in a variety of ways.

Now we move from point a-b-c-d in condensed timeframes, spending majority of our time between 3 positions (or variations of..): standing, seated, and laying down.

The author of Sapiens, Yuval Noah Harari, points out that the Agricultural and Industrial Revolutions not only may have ended our movement ability, but also may have birthed the beginnings of the various chronic illnesses and pain that affects us today.

Modern Day practitioners have been preaching alignment for decades already, and certainly our posture and ability to move has a huge impact on our overall wellbeing.. but is there such a thing as the “perfect” posture or alignment? Is there one optimal way to move?

The truth is yes, but also.. no.

There is certainly a most efficient way to move- in that, we will put minimal stressors on our structure and expend the least amount of energy to create that movement. There is a general textbook answer to this optimal alignment.

As an aside- it’s common to hear practitioners saying that one of your legs is longer then the other, or your pelvis is out of alignment.. when often the truth is some asymmetries are NORMAL to a certain degree.

We all have one shoulder that will be slightly depressed based on our hand dominance. We all have slight differences in how our rib cage sits, because of our anatomy (the left side has less lung in it to account for the heart- causing a shift between left and right), and where the rib cage goes the hips follow. Our body works in a chain like system- one link compensates for the next.. and while many compensations cause other problems, not all asymmetries are bad or abnormal. This will also change based on the mental health and perception an individual holds on pain, stress, and their systemic health. The debates on these fuel many research articles and books already. Stay tuned for more discussion on those topics and how movement relates to them.

When it really comes down to it, our movement is as unique as we are- and what is the best way to move for one person may not always mirror the best way to move for another person. We’re designed to be adaptable beings, and our postures should be just as adaptable.

Wait.. haven’t you been preaching posture and biomechanics your whole career?

Yes.. and while there may be differences across our spectrum of movement- majority of us inherit similar postural dysfunctions.. it’s very rare to find someone who moves well, even though there is no set checklist for what exactly moving well means.

Moving poorly in relation to your body can create a vicious cycle of degeneration, causing pain, causing less movement, causing more negative health outcomes. You can get enough movement, but if you don’t move well- you can actually do harm to your body which results in less movement.

For that reason *usually the first step with clients is to assess and correct how they move. From there we build a foundation of efficient movement, and build their movement habits on top of that foundation.

While I can’t say there is one right way to move, I can say that it is very rare to find someone with obviously inefficient movement without some sort of history of pain. The thing about pain is that it may not even present as physical pain.. it may be present in the form of gastrointestinal issues, or undue mental states. Our structure represents our internal framework too- and that can be a chicken or the egg scenario.

Many movement based practitioners will offer within their consult with you a movement screen. If you’re looking for an assist with your health, this is one of the things you should look to your professional to do. Cookie-cutter exercise programs, apps, and group fitness classes are convenient and cost effective- but the grain of salt there is if you get injured or develop pain because you’re movement wasn’t properly screened before starting a program- they cost you more in the long term.

We routinely see clients at their wits end come into our care. They’ve tried everything and nothing works- they are even hesitant to try anything else. They can’t move enough because of pain, or- they’ve never been taught healthy habits around their lifestyle (including movement and nutritional practices). This is what plagues our healthcare system today, and the message I keep putting out there to clients and peers is that none of this is a difficult fix- it just requires a shift from expecting a quick, cheap fix, to some quality time spent investing in our own health and getting educated guidance.

If you have questions about your movement today- send us an email and we’d be happy to help. Consults are always free.

Athletic Therapy, Chronic Pain, Wellness

5 Reasons Why Integrative Movement is Different

1. Accessibility

We pride ourselves in providing a simple, affordable solution to health and lifestyle services. We also offer services out of four satellite locations covering South Winnipeg, the Pembina Valley, Charleswood, and Selkirk region. All our locations are partnerships with other likeminded health facilities. From full functioning gyms to yoga studios – we do the groundwork to develop a health focused community feel wherever we go.

2. Investment

How many of us have bought into a health program, rehab, or gym membership only to under utilize it and later feel like we’ve just wasted the money? Our job is to support you in whatever your health goals require. Whether it’s developing healthy habits in the gym or at home, recovering from an injury, or pushing yourself to a new level of health and fitness, we work hard to provide highly skilled and knowledgable support. As a bonus, new members at our Selkirk and Charleswood locations automatically get 6 weeks of coaching alongside their memberships. No longer will you be stuck not knowing what to do with your gym membership! Your health is an investment, and we believe that navigating those investments is best with accessible, individualized support.

3. Individuality

It’s all about YOU- At IM we are different then your average rehabilitation facility or personal training sales pitch. We take the time to figure out what makes you tick. From consult to regular sessions, you can expect to spend 45min-1hr with us in either dedicated one on one therapy, consult, or training sessions or in a small group of likeminded individuals working at a common goal. Keeping things personal allows us to make sure you’re getting all the resources YOU need to reach your full health potential.

4. Diverse Experience

We are a team of Kinesiologists and Athletic Therapists with years of education and a growing experience base. Each of us enters our practice with our own personalities, history, and interests. For that reason, we pride ourselves in working as a team to meet our clients where they are at- and when appropriate work as a team with other professionals you deem valuable to your healthcare team.

5. We get it.

Life happens. Injuries are tough. Pain messes with our heads. Taking the steps towards lifestyle change seems impossible some days. We have been there, and we understand. Even on the days where you think it’s never going to change, the pain will never leave, or you’ll never get your old energy back.. we’ve got you. We won’t give up even when you don’t know where you stand. As the therapists and coaches we are, we hold out hope even when all hope seems lost. We’re all in the same boat, us humans, and we approach your care on your side every single day.

Want to learn more about how we can fit seamlessly into your journey towards optimal movement and health? Book your FREE consult here or drop by any of our locations to learn more. Looking forward to meeting you!

Athletic Therapy, Chronic Pain, Wellness

5 Reasons Why Integrative Movement is Different

1. Accessibility

We pride ourselves in providing a simple, affordable solution to health and lifestyle services. We also offer services out of four satellite locations covering South Winnipeg, the Pembina Valley, Charleswood, and Selkirk region. All our locations are partnerships with other likeminded health facilities. From full functioning gyms to yoga studios – we do the groundwork to develop a health focused community feel wherever we go. We also offer online services and training for those at a distance or on a budget! 

2. Investment

How many of us have bought into a health program, rehab, or gym membership only to under utilize it and later feel like we’ve just wasted the money? Our job is to support you in whatever your health goals require. Whether it’s developing healthy habits in the gym or at home, recovering from an injury, or pushing yourself to a new level of health and fitness, we work hard to provide highly skilled and knowledgable support. As a bonus, new members at our Selkirk and Charleswood locations automatically get 6 weeks of coaching alongside their memberships. No longer will you be stuck not knowing what to do with your gym membership! Your health is an investment, and we believe that navigating those investments is best with accessible, individualized support.

3. Individuality

It’s all about YOU- At IM we are different then your average rehabilitation facility or personal training sales pitch. We take the time to figure out what makes you tick. From consult to regular sessions, you can expect to spend 45min-1hr with us in either dedicated one on one therapy, consult, or training sessions or in a small group of likeminded individuals working at a common goal. Keeping things personal allows us to make sure you’re getting all the resources YOU need to reach your full health potential.

4. Diverse Experience

We are a team of Kinesiologists and Athletic Therapists with years of education and a growing experience base. Each of us enters our practice with our own personalities, history, and interests. For that reason, we pride ourselves in working as a team to meet our clients where they are at- and when appropriate work as a team with other professionals you deem valuable to your healthcare team.

5. We get it.

Life happens. Injuries are tough. Pain messes with our heads. Taking the steps towards lifestyle change seems impossible some days. We have been there, and we understand. Even on the days where you think it’s never going to change, the pain will never leave, or you’ll never get your old energy back.. we’ve got you. We won’t give up even when you don’t know where you stand. As the therapists and coaches we are, we hold out hope even when all hope seems lost. We’re all in the same boat, us humans, and we approach your care on your side every single day.

Want to learn more about how we can fit seamlessly into your journey towards optimal movement and health? Book your FREE consult here or drop by any of our locations to learn more. Looking forward to meeting you!

Athletic Therapy, Conditioning, Equestrian, nutrition, Self-Development, Weight Loss, Wellness

I need to lose weight

The phrase I hear almost daily as a personal trainer.

“My doctor said I needed to lose 20lbs in 3 months to get healthier”.

An actual sentence I got from one of my clients a few days ago.

Yes, dropping lbs is sometimes a necessary part of getting healthy….. but more often then not improving your health (by health I mean blood pressure, blood sugar, cholesterol, sleep, energy levels, and mood etc) doesn’t come with a large drop in the number on the scale when we are talking about an adult of average lifestyle and health. From my experience, weight loss actually plateaus just as major progress in all those other more important things begins.

We’ve all heard the facts before… muscle weighs more then fat, it’s how you feel and look- not the number. And that’s all true.

My client went on for a few minutes justifying why he thought that the weight loss was the most important factor in his health. Saying he’d dropped a few pounds already in the last few months and was looking forward to losing about 15lbs more, while simultaneously telling me the last time he went through a training program he lost only 5lbs but dropped 3 pant sizes.

He was making my case for me, and finally I stopped him and asked “how much do you think I weigh?”.

He paused for a second, looked me up and down, and said “well I’m not sure, but definitely less then me..”. For reference, I’m a 24y/o female, 5’8″ in an athletic build. He is about my height, 60something male. He weighs in around 140lbs.

So, finally I said.. “I weigh 180lbs”. (this is 100% true). He was sure I was lying. “But you don’t look as though you have that much on you.. you’re not big at all!” And I said, “precisely why the number on the scale is not something I worry about”.

That number on the scale includes our bone mass, muscle mass, water content, and fat levels. That number on the scale is EVERYTHING in us. One can’t look at that one number and thing it determines their health, by any means.

As we change our lifestyle and our fitness levels, muscle replaces fat, our metabolism increases, and our whole system becomes more efficient. Often “losing weight” or “toning” can be achieved in small levels just by adding in 20-30min more movement during the day and drinking more water to help flush the system.

Adding one one hour workout in a day will not do a tonne for the entire system long term, but it can be a great start to kick starting that system into a higher gear. Often starting with one guided session or challenging workout a week is enough to inspire daily changes the rest of the week. I find with most of my clients doing regular weigh ins is actually counter productive, as they get fixated on that number- and when it plateaus, as it always does, they forget to be encouraged by all the other changes they’ve made to their overall health and appearance.

I’ve weighed around 180lbs for majority of my adult life, so far. That being said I’ve worn a range of sizes through that time. 180lbs has looked very different depending on what the rest of my life looks at the time. Things like stress, diet, routine, illnesses, injuries, all played their part… but in the end, the one things I’ve really noticed is that that number didn’t change much even when EVERYTHING else was drastically different. For perspective again, I stayed at 180lbs even after trekking in the Himalayas, living off eggs, and dying for 15 days on my way up to Everest Base Camp 1. If my body can stay at it’s apparent set weight in high altitude training with minimal nutrition and buring 7000++calories a day… I think it’s made it’s point. Weight is the last thing you should worry about when you’re working towards any sort of health goal. Your body will tell you when you’re making progress, but you have to be aware and open enough to observe the little things and not hyper focused on a number in between your feet every day.

Looking for lifestyle change advice? Email me or find us on instagram (integrative_movement).

See you out there!