Category Archives: Cornwall

Mel Collie | Why does the neck hurt in Pilates?

Mel Collie | Why does the neck hurt in Pilates?

In this Pilates mornings class we practiced side lying legwork using the Pilates Circle/Ring. Both clients said their neck hurt after just a couple of repetitions.

Why would the neck feel pain when we are actually working the leg?


We all have an amazing back muscle called the Quadrates Lumborum ( to me it always sounds like the name of a Bond villain) on each side of the spine, that allows us to side bend extend and rotate, when it isn’t functioning well, the brain has to find stability somewhere else. So, in this case, the neck wasnt the issue, it was one of the back muscles.
It was in a different place in the neck in each client, but a simple 30 second massage on the tight neck muscle activated the weaker back muscle. Stabilising the position became a lot easier as the neck wasn’t having to do all of the work.
The above picture of your side/lateral line show the line starts in the foot, so any lateral ankle sprains can also affect the back and the lateral neck as the body loses stability, it has to find it elsewhere.
Interesting …if you are a geek like me that is…
Thanks to this mornings Pilates girls for being amazing!
Homework to correct this would be to gently and slowly release the tight neck area that was compensating, followed by a few reps of a standing side bend, bending towards the same side as the released neck.

Mel

www.melcollie.com

Level 3 Pilates Instructor

Lev II NKT therapist.

Appointments from my home studio in Portreath, North Cornwall, UK.

melcollie@gmail.com

Core Strength & Your Jaw

Core Strength & Your Jaw

Sit ups, planks and push ups- all favoured as core exercises, and core strength is supposed to be enhanced by practicing them for many reps or keeping the position held for a few minutes, I used to go to a Pilates class where they insisted you Core & Your Jaw wern’t strong if you didn’t hold your plank position for more than 5 minutes, in fact they wanted you to do it for 8 minutes…

However..

A little bit smarter and wiser , I wish I could go back to that class with the knowledge I now have to see what was being used as compensation – a tight jaw, held breath, tight shoulders, tightness in the back of the neck. All of these are used as compensations, cheats by the body when its searching for strength because its failed elsewhere, usually in the core.

The jaw is a common one. With todays anxieties, worries and fears, tension in the jaw is commonplace when the brain seeks stability, especially if it isn’t getting it from the core muscles.

So next time you are doing your core exercises, check what is happening and where you are compensating.

  1. Breathe out through the mouth to avoid jaw clenching.
  2. Keep the back of the neck long to avoid using this area for strength.
  3. Watch you aren’t breath holding, the diaphragm can become facilitated for a weaker core.
  4. Ensure the upper shoulders are away from the ears
  5. Watch your toe position and that they aren’t clawing at the ground, a classic compensation for a weaker core.

If you’ve been doing these for a while, your compensations may also be present in everyday life, you may find you hold your breathe often, your toes might already prefer the clawed position, your upper shoulders may find they like it near your ears and are always tight..

What can you do about it?

Awareness is a great start, you might not like it, but regressing your reps and take it slow. Record yourself with a camera/mobile and see whats happening when you play it back, are your shoulders in a good position, when does that begin to falter? Do you hold your breath, at what point is that?

That is where your neural edge is, the brain compensates, thats when you stop and rest until you are ready to go again.

You can also practice your breathing as this can improve a  load of issues, if the brain is happy with the oxygen amount, its happy giving you extra strength to a certain degree.

Stabilising from the centre out is always a good place to start.

Melanie Collie

www.melcollie.com

 

 

Mel Collie | Jaw and Back Pain

Mel Collie | Jaw and Back Pain

My client has lower back pain, not common I grant you that, but this case was a little different when she told me as we discussed her history if pain and injuries that her jaw liked a lot since she was a kid when she had braces fitted.

I checked her jaw alignment.

It went to her right quite a bit.

When that happens the body compensates in other ways.

I checked one of her back muscles to see if it was inhibited or facilitated…it was inhibited.

Going back to her jaw, after checking to see if there was a connection with this and her weaker lower back muscle, turned out there was, releasing the jaw made her back switch on like Christmas tree lights.

Homework for her to do at least twice a day, as the brain takes a few thousand reps to unwind an old movement pattern and dysfunction, was to release that tight jaw on the right side and strengthen the lower back.

Will check back with her in 2 weeks to see if that new pattern has held.

Mel

www.melcollie.com

Level II Neuro Kinetic Therapy

Pilates Level III

 

Mel Collie | How to get rid of shin splints

Mel Collie | How to get rid of shin splints

 

My client has shin splints..if you’ve ever had these you will know that they are very painful, but why do you get them?

Maybe through sport like running or climbing, or even walking fast uphill, or wearing new trainers, theres quite a few different reasons, however, what can you do about it?

Using Neuro Kinetic therapy protocols, it makes common sense to look for the cause, otherwise you just keep on placing a plaster on the issue and it just keeps on returning, so thats why we test whats going on, however, shin splints can usually be treated this way:

 

Massage the tender area on your shins, usually its the Tibialis Anterior, so gently press around the area until you find that tender spot, and massage it for a minute. tibialis-anterior,

 

Check your feet out whilst you do this, as you may find that your foot tends to be supinated…have a look at your shoes… see if you wear your shoes out more on the outer edge than the inner. This also contributes to shin splints.

Then strengthen the side of your leg, the TFL . Lie on your side, lift the leg to the height of your waist, and bring it forward 30 degrees, then slowly lift and lower the leg 3 – 5 times, rest, repeat a couple more times, ensuring good alignment throughout. tfl

 

Above all, if you can, find an NKT therapist to assess you to see if your issue is the above, as this was the issue for my client, and has now been pain free for a while now after having shin splints for years.

Mel

www.melcollie.com

Assessments from my home clinic in Portreath, North Cornwall.

Email: melcollie@gmail.com

Tel: 07800 797300

First assessments 90 minutes £49

Mel Collie | Inner knee pain and your thighs!

Mel Collie | Inner knee pain and your thighs!

In her third session, my client came in with amazingness that he core was feeling a lot stronger, more support and she no longer needed her blue inhaler, which was a bonus…all because we had been doing some work on her diaphragm and breathing.

However, with a pain she couldn’t quite pin-point, around  the inner knee, inner thigh area, we did some Neuro Kinetic Therapy tests on her Quads , when one of those quads was tested, there was an aching pain on the outer hip.

The body leaves clues…NKT teaches you what to look for..which takes the guess work out of assessments and means clients get fast and long lasting relief from pain.

So, it seems that her inner quad muscle, the Vastus Lateralis was Inhibited..as when tested it tested weak. Weak doesn’t mean its totally not working, but that its less effective than it should be.

quads

Seeing what it was Inhibited for, and the pain she experienced during the test lead me to the

Ilio Tibial Band, which you can see here:

ITB

Now she’s been running in a few dog agility competitions.

IT Band issues are common in runners , but rather than roll it on a foam roller, find out why its tender and whats going on.

get it tested, it may need rolling, it may not, if it does, its Facilitated, find what its compensating for, strengthen that muscle or those muscles and your IT Band should be as high as rain again.

Mel Collie

www.melcollie.com

Appointments can be booked by emailing me : melcollie@gmail.com or calling 07800797300

Appointments are from my home studio in Portreath, North Cornwall.