Tag: health

Chronic Pain, Posture, Wellness

Headache Hacks

Katmah

With spring in full swing I’m hearing and seeing a lot of you complain about headaches. Just like everything else regarding pain and dysfunction in our society- headaches are something that we’ve come to normalize.

Not only do I hear routine complaints about headaches and migraines- I’ve also had people get defensive as if it’s a negative thing that I”m telling them headaches are often very relievable.

I get it. Whenever someone who has been in pain for years, especially suffering from something like a migraine, is told that that suffering isn’t necessary- it seems like their pain is being minimized. Humans don’t love when they feel that way.

However- I’m going to say this again and again… pain of any kind, even something as normalized as a headache, IS NOT NORMAL nor is there any need for it to be a routine part of your life!

Here are some of the “hacks” I hand out for clients dealing with headaches.

Hydrate

Our lymphatic system holds about 15L of fluid (YEP), and our circulatory system is another 6L of fluid.. our entire body relies on so much water to stay functioning and healthy.

Most people who walk in our doors at Integrative Movement are drinking under 4 glasses of water a day. That fact along makes many of their complaints make sense. Muscle pain, joint pain, chronic pain, headaches, energy troubles…. if we aren’t lubricating our body how can we blame it for complaining?

A optimally functioning adult should be drinking 2-3L of water/day at a minimum. If you have pain, headaches, or other stuff going on… check in with your hydration.

Breathing

Yes, that thing I talk about so much… that we all do. Another basic life process that is highly underrated when it comes to how we function.

Let’s pause on the word “function” for a hot minute. Unfortunately, these days, “normal function” is another term for “not very functional”. Everyday people are constantly in some sort of discomfort or dysfunction when it comes to their health (which includes mind, body, and emotions).

I’ve written and spoke about breathing a lot. The nitty gritty is that if we are breathing in correctly (aka using large postural muscles in our upper body) we will see an increase in tension around the neck and fascial changes in the body perpetuating tension. Tension around the neck leads to trigger points being activated and headaches all over the place. Think “tension” headaches at the base of the skull, forehead, and behind the eyes. Often migraine symptoms are caused by this as well- auras, trouble focusing, nausea, pain in standing or moving positions, dizziness.

Migraines can be classified in a few ways, one of them being ischemic (code for restricted circulation).. meaning something is causing a decrease in circulation to the brain or soft tissue around the skull. One of these causes can and often is connective and soft tissue tension in the upper body closing in on arteries and lymphatic vessels in the area.

Working on breathing mechanism and the “simple” act of taking some time to lay on your back or stomach with your head resting in your palms and doing some deep diaphragmatic breathing can make a GINORMOUS difference in symptoms of headaches and migraines.

Check this post and podcast out on the hows of breathing…

https://anchor.fm/kathlyn-mary-hossack/embed/episodes/Apr-6–2018-e19orh/a-a2ve4i

MOVEMENT (duh)

I mean, this isn’t news.. right?

None of us move enough and even those who do move enough don’t get enough variety in their movements.

Repetitive movements will just perpetuate the issues listed above. You get 10,000 steps in? Awesome… but how much did you bend over, twist, roll around, squat, wiggle your toes, etc?

Movement helps circulate lymphatic fluid which is a huge factor in inflammation and pain (if it isn’t moved around). Movement also increases circulation to those tense muscles and helps to relieve undue tension.

This post by Dr. Perry Nicholson sums it up some excellent ideas for adding variety in.

Pain in movement?! Pain will stop you from moving.. and that is not okay. Find a professional who knows how to get you moving painfree again…

Nutrition (also kinda duh?)

Nobody knows what is going on with healthy eating anymore. Why? Because everywhere you turn there is a new diet fad. Run away from anything telling you its the new best way to get healthy. Whether it does have benefits or not isn’t the issue… the issue is that health shouldn’t need anything more then common sense to figure out.

We are designed to eat a variable diet of whole foods. Does that mean there isn’t a place for certain styles of eating? Nope.. actually certain ways of eating can be very beneficial to help alleviate symptoms of many complaints. Including headaches and body pain.. as both these can connect back into general inflammation somewhere in the system. That’s where finding the help of someone who understands health as a whole and using food as medicine can be hugely beneficial.

I recommend looking into different options of Registered Dieticians, Holistic Nutritionists, or Functional Medicine practitioners and do your own research. Try things. Experiment with the types of foods you eat, and don’t be afraid of experimenting. As questions of yourself and others. We are ever-changing creatures and no diet should be a forever solution.

Take homes?

Headaches OFTEN come from neck tension, postural dysfunction, lack of hydration, and sometimes inflammatory conditions in other ares of the body causing a chain effect.

Don’t get stuck in a negative pain loop around your pain/headaches. Never stop looking for a solution. Do stop sourcing quick fixes. Believe that there are ways to break the pain cycle- there always is!

Chronic Pain, Wellness

FYI: Myofascial Cupping 101

Katmah

Myofascial cupping is a therapeutic technique derived from ancient chinese therapeutics used thousands of years ago.

It also resembles someone post octopus attack, and has been spotted (no pun intended) on many high level athletes. Similarly to how Kinesiotape (we’ll discuss this next time!) became mainstream after it was seen on a few olympic athletes, cupping has become increasingly popular in the therapeutics realm.

How does it work?

Cupping works in a “negative pressure” style. When we think of most therapeutic treatments or modalities, the goal is generally to increase (or decrease) circulation, change tissue temperature, use friction, pressure, or tissue movement to do the first two things, realign soft tissues, and change the nervous system’s perception of an area. One of the most common modalities, massage, works in a positive pressure style. That being, the practitioner is applying pressure to the area to increase circulation, temperature, create soft tissue change and affect the brain’s perception of the area.

In cupping, cups are applied with suction to draw the layers of tissue apart, allowing circulation to rise from the bottom up through the different layers of tissues (think muscle, lymphatic vessels, facial tissue and connective tissues). The suction helps to create heat, and is a modality that has been shown to be effective in releasing fascial and tissue tightness, scar tissue, and increasing lymphatic drainage.

As a practitioner, I find that myofasical cupping will get deeper than my hands can when it comes to releasing certain types of tissue trauma and tightness. I use cupping to assist in the treatment of arthritis, all sorts of soft tissue injuries, back pain, and chronic injuries (that broken rib you had years ago that still bugs you, or that ankle that just doesn’t move right, or the knee that you tore a ligament in years ago and still have issues with). I also have body builder clients who love cupping as it relaxes the fascial binding around muscle groups, which allow their muscles to “pop” more. Of course, like all modalities, it comes with some risk. Those with vericose veins should avoid cupping directly over the area, and it should be used with caution (and by an experienced professional) with individuals dealing with an acute stage injury, spinal injuries, and those with hypermobility disorders.

In the clinic I find it extremely beneficial with clients working with arthritic joints. Knees and shoulders specifically seem to respond very well to the addition of myofascial cupping to their rehab plan, and many with back pain often find it helps to calm down the acute levels of pain. Myofascial Cupping can also be used to stimulate acupressure points for a more holistic style of treatment, if the practitioners is trained in the meridians of the body. I have seen it used to treat digestion troubles, menstrual cramping/pain (which is not normal!!!), stress and anxiety, and insomnia. More often then not, the structural release will also help with some of these conditions- as the body is all one big dynamic system. It is important to take a big picture approach when treating any condition, physical or otherwise.

As with any modality- it is a tool to be used in the process of returning someone to being able to move without pain- and a stepping stone on the pain to rehabilitative and preventative movement and lifestyle practices. It should not be used as a bandaid or a quick fix for pain/dysfunction.

Clients are often put off by the circular bruise like marks cupping leaves, but majority of the time those marks are not painful nor are they technically bruises. Rather they are titled “ecchymosis”, which is basically the technical term for a hickey. Another common misconception is that cupping breaks blood vessels. Cupping does not break blood vessels, in most cases, the marks are left because the circulation is drawn to the surface underneath the circular cup. Rarely are vessels actually damaged or broken. If we look at the ancient chinese style of cupping, some pracitioners still provide “wet cupping” which involves blood letting, as well as hot cupping or fire cupping- in which the practitioner creates suction by heating hte cup with a flame before it is applied. Majority of soft tissue practitioners will use a suction gun to suck the air out of the cup, and wet cupping and fire cupping aren’t as common.

Cupping is an effective modality for a variety of conditions, and from someone in the industry I can tell you that it is worth the hickeys. As always, cupping isn’t a one stop fix. All treatments or modalities should be accompanied by a preventative exercise and wellness program. Before attempting cupping, check in with the practitioner about the risks and where they took their certification.

Athletic Therapy, Biomechanics, Chronic Pain, Free Workouts, Posture, Wellness

Knee pain: It’s not complicated (usually)

Katmah

After seeing an older woman in the clinic the other day a few weeks into her post-knee replacement rehabilitation- her daughter approached me stating she knew she was headed in the same direction as here mom (aka, was already having knee and hip pain in her life) and wanted to know if there was anything she could do to prevent the process.. or if it was just inherent that she too would eventually have to replace a joint or two.

If there is one thing I want to get across to people it’s that nothing to do with our health is guaranteed.

What I mean by that is.. just because you have a family history of something does not mean it can’t be prevented or course corrected. ESPECIALLY when it comes to our movement health!

When it comes to the knees.. generally the actual problem is coming from the hips and/or feet. I refer to the knee as a bridge joint. It is designed to improve efficiency of transit, absorb and transfer force. If the lines of force get messed with (aka you lack stability in the joints above and below), then the efficiency of that joint and it’s movement go right out the window. Stress builds up and that leads to warning signs (pain), inflammation, stiffening, and of course eventually degeneration of the structures within the joint. This can present via tendonopathies, osteoarthritis, runner’s knee/jumper’s knee (both tendonopathies), patellofemoral syndrome or patellar chondromalacia, and even increase your risk of ACL/MCL and meniscal injuries.

Barring external trauma (but yes postural dysfunction can even contribute to the risk of this), pain and issues in the knee generally are coming from above or below.

This is why I always recommend those passionate about running or other repetitive movement based activities get their gait screened by a professional. Catching dysfunction early and prescribing appropriate corrective movements is key in preventing problems down the chain.

Here are 4 “simple” exercises I prescribe routinely to clients experiencing knee/hip/back pain or rehabbing a joint replacement.

1. Clamshells.

You’ve probably seen these before. Designed to activate the lateral stabilizers in the hip, you should feel the burn on the top side of your hip as that is where the activation should come from. Laying on your side with knees bent to approx. 90deg, hips and ankles stacked- clamshell the knee open lifting from the hip. Do not let your hips fall backwards, they should remain stacked and level throughout the movement. Hold the clam at the top range of motion (wherever you can raise to without your hip sliding back!) for 10seconds, slowly return back to the start position.

Repeat 3 sets of 10-15 routinely in your day. The more you activate the muscles properly, the more the brain makes it automatic.

2. Gait Activation

Laying on your stomach, tuck your chin to lift your head (nose should remain pointed down to the ground!), and squeeze your butt cheeks together. Holding and maintaining this position, press opposite arm and leg to the ground while lifting the other opposite limbs off the floor. Hold for 4seconds, switch and repeat process.

This activates Deep postural muscles and connects the brain to a proper gait transfer pattern. It also cues butt activation and neck stabilizers.

Repeat 3-5round of 20 a day.

3. Single Leg Bridging

If you struggle with regular bridging, this is a advanced progression- so work towards it with holds before movements. Glute activation is key here!

Finding your bridge, lift one leg off the ground maintaining your glute activation. Lower the pelvis down half way and then push back up to full bridge on the one leg. Your hips should be the pivot point, not your low back! Core should remain strong, and glutes should be the main push to full hip extension. Drive up through the supporting heel to help engage the back half of the body/butt.

Repeat 6-10/leg for 3 – 5 rounds.

4. Side Bridges

Classic hip hinging activation exercise. All these movements also double as releases for the front of the hip (tight hip flexors anyone??).

On your side, supported by your elbow, shoulder, and core activation, pivoting from the knees- use glutes to actively push hips up and forward through a hinge motion. Hold at the top for 5-10seconds, then sit back and down through the hip hinge.

Common mistakes here: slouching into the shoulder (push UP through the ground/elbow and squeeze shoulder blades together), lack of core activation/bracing allowing for the spine to hinge instead of the hips (think of a squat motion at the hips!), lifting up THEN forwards.. try and make this simultaneous, as if your hips are moving up and down a ramp.

Repeat 6-12x for rounds of 3-5. Great used as a warm-up to other activities.

You would also do well to add in some foot exercises! @thefootcollective on instagram is one of my fav resources- but you can also refer to our existing post about old person feet here!

Struggling to figure these out? We offer complimentary movement assessments and consults to new clients. Prevention and rehab programs for all sorts of clients are available. Have questions? Leave a comment or find us directly at katmahtraining@gmail.com. We’re always happy to help you get your movement right!

Have fun kids!

Free Workouts, health, nutrition, Self-Development, Weight Loss, Wellness

5 Simple Health Hacks for 2018

Katmah

Resolutions are overrated. Building habits and setting smart goals are what its really all about.

Sorry if I’m killing your #newyearnewme vibes. The truth is that resolutions made this time of year are generally not accomplished by 80% of us lowly humans.

The problem with habits is that they take time and effort, and that is something us humans don’t naturally drift to. Setting a fiery resolution as of Jan 1, 2018 does not come close to guarantee that you wont’ be saying the same thing next year at this time. Health is an ongoing series of habits and decisions you make EVERY SINGLE DAY. And every day is a new adventure, so the decisions will change DAILY. The best solution is forming a solid line up of habits to help you along the decision making trail.

One of the biggest barriers clients tell me about is not having enough time to include new healthy habits into their life, or being too busy to commit to a coaching schedule, complete daily tasks to support their long term health, or to take time for themselves. A lot of this involves choosing to remove the inconvenience of health from our lives (and ironically thereby making health more convenient– making it the obvious choice).

We’ll talk more about sustainable habit practices soon. In this post I am going to outline 5 SIMPLE things you can add to your day to day routine that don’t require more then 5min.

1. Get Down (on the ground)

The simple act of spending time on the ground, and getting back up again is an amazingly simple way to get the whole body moving. Most of us spend the majority of our days in a seated position. It’s well known by now that our conventional chair based positions are absolute crap for our bodies. Evolutionarily we were designed to spend majority of our time in transit (walking, crouching, etc), or in ground based positions (deep squats, kneeling positions, cross legged or other variations of sitting on the ground.).

We have seen a slow creep of convenient ways to bring different positions back into our lives- from ball chairs to standing desks, however, the majority of us still plunk down and stay for way too long.

So here’s the deal. Take a minute, get off your duff, and get on the ground. Sit however is comfortable, kneel, or even lay down and do some rolling around. Then… get up!

That’s it.

Do that 20-50times a day for the best results. Start with what you can handle, and build from there.

If you have joint pain or other health conditions preventing you from doing this simple movement, you need to get yourself to a practitioner who knows what’s up and deal with that. Or, comment/email us with questions and we can send you some personalized advice.

Consults are always free at IM, and having someone chat with you about where you’re at and how to get you where you want to go is never a poor investment.

One of the best tests of longevity is this simple (and yes, it should be SIMPLE), act of moving your body weight from the ground level to a up right position unassisted. No matter what your age or ability, I am confident you can get there with the right tools- and that you’ll feel much healthier for this addition to your day.

2. Hydrate

Okay, seriously, let’s talk about this.

Majority of people are not drinking nearly enough water. Especially those of us who live in the sub zero temperatures on this planet.

I can tell the minute I look at someone, and work on their tissues, what their hydration is like.

Why is hydrating so important? Well why is gas and oil necessary for your car?

Water does many things for our body. Our brain function relies on proper hydration and will use majority of what we get into ourselves immediately just for baseline functioning. All our tissues all the way down to a cell level require water to be healthy. If our cells aren’t healthy, our tissues don’t function at their full levels, and we pay the toll. Joint stiffness, muscle soreness, fatigue, headaches, bloating, water retention, arthritis, sleep issues, low mood quality, you name it I can probably relate it back to your poor hydration habits.

For those of you with existing health conditions or looking to lose weight. This should be of extra importance for you!

How much do you need to drink? You should have a water bottle with you throughout your day, and be taking sips routinely. Generally, I would say 2-3L/day for a healthy adult is adequate. Bet thats a lot more then you’re currently drinking!

For those of you raising protest about more frequent trips to the bathroom, your kidneys thank you in advance. This won’t be a long term inconvenience, but like anything allow for an adjustment period. Try adding herb or fruit (lemon is popular!) infusions! Tea counts as intake as well, but coffee and other sugary drinks not so much.

Want to make this easy? Get yourself a water bottle you’ll love to carry around with you, and keep it full! Just the simple act of having it near you through your day will remind you to take sips from it.

3. The 80% Rule

Coming off of the holiday season and rolling into our new diet plans is always easy when we start… but forming the right habits now will make that February crash and burn easier to prevent.

When it comes to nutrition, there are a lot of things I could throw at you in terms of the latest trends in dieting and why they are probably bulls*** and why you should stick to whole foods and a variable diet full of the things we all know that are good for us… but instead I’m going to leave you with the simplest guideline.

Eat SLOWLY and MINDFULLY, and stop putting things in your mouth when you feel 80% full.

Get the DISTRACTIONS (aka, your phone) away from your eating area, and enjoy what you’re eating. Finding 80% full for most of us is pretty difficult at first, but having minimal distractions and eating slower will help the process. 80% full to me feels.. satisfied. Not hungry, not stuffed. Not empty, but not bloated or brimming. Pay attention to what your literal gut is telling you, and then LISTEN TO IT.

Doing this now while you’re high on resolution plans will make the habit before you hit the Valentine’s day chocolate sales . Trust me.

Feel like you need a little more help building your nutrition habits? Check out our membership page or book a consult to learn more about our coaching programs. (The consult is free 😉 )

4. Learn How to Breathe

We posted on our instagram a few days ago about the Alligator Breathing exercise. If you missed it, find it here and the video here!

We’ve talked about breathing before. The mechanics of it are something a lot of us get wrong a lot of the time, and switching back to diaphragm breathing or alligator style breathing not only benefits the rest of our movement, but also our nervous system and therefore our entire being.

No matter where you’re at, a high performance athlete, runner, weekend warrior with aches and pains, office worker, retiree, everyday human with average health, working on getting yourself to a healthier place, or still stuck where you are, changing your breathing can literally change your life. From mood improvement, sleep enhancement, pain reliever, stress reliever, and focus enhancer- this could be your first step towards something better.

Was that cheesy? #sorrynotsorry

As an added bonus it ties into our next step…

5. Take Five

I don’t care who you are you have time to take 5minutes for yourself.

This isn’t about making sure you hit the gym everyday, or only eat the perfect meals, or even about adding a dedicated meditation practice to your day.

I want you to take 5 minutes to do whatever the heck you want to do.

Some suggestions I could make would be:

  • spending 5 minutes practicing your breathing
  • going for a stroll outside your office (even better, in the actual outdoors)
  • taking 5minutes to get up and down off the floor, or do any other combination of movements that you want to do– check our instagram for ideas here!!!
  • 5min letting your mind clear while sipping your favourite drink (OR THAT WATER YOU SHOULD BE DRINKING ANYWAY)
  • Writing out your intentions for the day, week, month and the goals that will help those intentions come to fruition.
  • 5 technology free moments to meditate on all the things your grateful for today (write these down for added benefit!)

You get the point. The minutes are yours, use them wisely and in a forward thinking way with your health goals in mind.

Those are all simple things right? How many of you will actually add them in? I’m curious!

As I mentioned above, consults with IM coaches and therapists are always free. Our drive is to help you with your drive towards health. Whatever level you are at. Click here to book your consult with us. We’ll even include some goal setting tricks to get you started!

Let’s make 2018 all it can be!

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Free Workouts, Motor Learning, strength training, Weight Loss, Wellness

At your age…

Katmah

Here’s a fun tidbit I hear OFTEN second hand from clients after their friends/family/peers find out what their training and therapy plans consist of…

“At your age, should you really be lifting weights?”

“Isn’t weight training dangerous for your joints? Does that really help you feel better?”

“Aren’t you worried about getting injured again?”

“I heard that weight training is bad for you- doesn’t it cause arthritis”

First off.. I’m honestly not sure where people are finding that last bit of information from, at this point in our history. Secondly I’m also endlessly grateful that I’ve stopped frequently hearing that weight training will make women bulky- at last that myth has been put out of it’s misery. Third off- weight training is highly effective for arthritis rehabilitation and management- WHEN IT IS DONE CORRECTLY. The only time it’s going to cause arthritis is if you don’t do it in good form. This is why having the guidance of a trained professional is imperative when starting any new program. At the very least get a movement assessment and see where you need to work!

Would I tell someone of ANY age to just go and start lifting weights (no matter how much)? NOPE.

Do I prescribe and coach programs for ALL ages (yes, all the way up to 90-somethings- seriously) that involve various amounts of loaded movements, functional movements, dynamic movements, and stability training? You bet I do!

Here’s the neat things about the body.. it works on an adaptation based system. Which means- invariably- to IMPROVE our systems we have to STRESS our systems.

Here’s the feedback I get from my dedicated clients:

“I don’t wake up at 3am anymore with back pain”

“I sleep through the night and don’t wake up stiff in the mornings anymore”

“I don’t get tired during the day”

“My joints aren’t bugging me as much since I started training”

“I’m making healthier choices elsewhere in my life since starting this training routine.”

“I FEEL GOOD”

When we apply GOOD, healthy stress to our system- things change for the better. We also develop a higher tolerance for negative stressors, which means we function just overall more kick ass.

It no longer new information that the mind and the body are one coordinating unit.

Exercise, movement- of any kind- is the BEST and most EFFECTIVE medicine. The stats support it. Check these out.

According to the Conference Board of Canada, if we were to decrease the number of inactive Canadians by even 10%, we’d see a 30% reduction in all-cause mortality and major savings in health care. It is in fact estimated that more than $2.4 billion, or 3.7 per cent of all healthcare costs, were attributed to the direct cost of treating illness and disease due to physical inactivity1. The financial impact of poor health amounts to a loss of more than $4.3 billion to the Canadian economy, and the negative repercussions of inactivity cost the healthcare system $89 billion per year in Canada2. According to several studies, properly structured and supported exercise program, designed and delivered by a kinesiologist can, among other benefits:

  • Reduce the risk of high blood pressure and heart disease by 40%;
  • Reduce the incidence of type 2 diabetes by 50% and be twice as effective as standard insulin in treating the condition;
  • Help the function of muscles for people affected by Parkinson’s disease and Multiple Sclerosis;
  • Decrease depression as effectively as pharmacological or behavioural therapy;5
  • Reduce the risk of stroke by 27%;
  • Reduce the risk of colon cancer by 60%;
  • Reduce mortality and risk of recurrent cancer by 50%;

(Based on year 2009. Jansen et al., 2012 2 Based on year 2013. 3 Cardiorespiratory fitness is an independent predictor of hypertension incidence among initially normotensive healthy women.
Barlow CE et al. Am J Epidemiol 2006; 163:142-50. 4 Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. DPP Research Group. New England Journal of Medicine 2002; 346:393-403. 5 Exercise treatment for depression: efficacy and dose response.
Dunn A et al. American Journal of Preventive Medicine 2005. 6 Physical activity and colon cancer: confounding or interaction? Medicine & Science in Sports & Exercise:
June 2002 – Volume 34 – Issue 6 – pp 913-919)

Weight training- when done intelligently for each individual- is just as effective as other types of exercise in improving health. It has it’s own set of extra benefits and of course risk factors. Just like that Tylenol you like to pop for your back pain.

There is no one way to utilize the benefits of movement. Some people to pick things up and put them down.. others like to yoga.. some like to do step classes, and others just like to go for regular walks and stretch. IT’S ALL GOOD.

The biggest emphasis I am trying to make is that adding weight to your routine when you’re doing it correctly for YOUR SYSTEM (this is where the help of a trained professional often comes in), you’re looking at more resilience throughout your body and mind.

Don’t knock it til you try it 😉

(With the correct prescription and educated advice, of course!)

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

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

Katmah

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

Katmah

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

Katmah

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, Chronic Pain, Conditioning, nutrition, Weight Loss, Wellness

Baby Steps

Katmah

Health shifts are HARD.

I often warn clients that it’s going to seem like the tiniest baby steps forward, and progress won’t always be blatantly obvious.. until it is.

I’ve had the perfect example of one of those “until it is” situations the last little bit. A long time training client decided to join me in using ProCoach, a new nutrition and habit coaching software that allows me to get at some of the whys of why progress requires daily change.

This client works hard in every workout, and admittedly needed to make some other health shifts to really get the progress in their health they were looking for.

We’d already used the power of exercise to help them lose some weight, and decrease the medications they were on due to a chronic health condition. They were now ready to add in some dedicated nutrition and lifestyle change.

It’s be 10weeks on this new program. This program requires them to think daily and reflect on their habits, choices, and diet. They started asking questions about what they were eating and how their choices every day could be affecting their progress and health. They got daily workouts and maintained their 2x/week sessions in the gym with their trainer.

They started the new program hesitant, but determined. Knowing they wanted to make change. They committed to doing the work- and that, my friends, is the hardest part of change.

Small baby steps, every day, every week. In their first 2 weeks they dropped 5lbs.

By 6 weeks they had dropped inches off their body composition and another 5lbs.

Now at 10weeks? They’ve dropped even more inches and are down a total of 16lbs. They’re feeling and looking different… better different.

This is a year long course/program for the client… I can’t wait to see what happens in the next 10 weeks!

All these growing improvements and positive changes for a workout and 5min a day of reflection, and small habitual diet and lifestyle change.

Seems like nothing- but it takes huge mental effort to make that commitment.

Daily effort. It’s not as easy as a miracle pill to manage symptoms. Even if that pill has negative side effects.

The rewards though of that daily effort to shift? Much, much greater- and- the only side effect is improved health and happiness!

headstand

Athletic Therapy, Biomechanics, Chronic Pain, Motor Learning, Self-Development, Wellness

The Golden Rule

Katmah

I have this rule when I train clients- which many of them are bittersweet about.

"If it's easy then you're probably not doing it correctly"

This is in respect to their position and mechanics during different exercises.

This isn't meant as a "no pain no gain" type rule- but more of a "you're body likes to cheat so if it feels easy, you probably aren't in the right position".

Our form is our function. Yes, efficiency is something we all desire- including our brain- but efficiency out of laziness (on the nervous system's part) only leads to injury and illness down the road.

I talk a lot about form, motor control, and movement patterning with my clients because, frankly, them knowing how to move and having an internal guideline of the correct way to move means that they will have long-term health success.

What is health success?

That may mean something different to each individual. To me it means having the ability to resist major health issue and injury (baring uncontrollable trauma), and the ability to maintain regular, healthy movement.

To not wake up full of aches and pains, and go to bed feeling the same.

To not worry about falling, throwing your back out, or degenerative osteoarthritis.

To know that if you do catch a cold or flu, your system is primed to recover. And that if you do experience a physical mishap/injury- you know what to do to get back on track.

I strive to create independence in my clients- not dependence. Them knowing that "oh, this feels like it isn't working the right things" feeling means that they will either ask a question to find out, or self- analyze and adjust the exercise appropriately. It means that they are thinking and investing constantly in their health and wellbeing. That means I've done my job.

Our bodies will always move us. By nature, they're always moving in some capacity. Whether they move us correctly depends on our awareness, and to build that awareness is what my purpose as a movement professional is. Certainly, clients remain on as clients because they find value in training with a professional consistently- and I myself hire another trainer to do just that for me- but by teaching a client how to move and how to understand their movement through building their internal awareness- they will be healthier in every aspect of their lives.

As the famous Grey Cook says, "move WELL, and move often".