Category Archives: Rock Climbing Posture

Mel Collie | Stretching Your Thighs?

Mel Collie | Stretching Your Thighs?

I sit here at my laptop studying, reading, writing, and I do exactly what we shouldn’t be doing. Crossing my legs, tilting the pelvis, shortening the quads – rectus femurs mainly – front of the thigh.

You know what though?

Theres no perfect seated posture! yay!! Stop sitting up straight!

I’m so happy about that because I can be such a fidget. I hate sitting still, well, for too long anyway. I will sit still when I am meditating, or watching a really good movie.

I sat still watching About Time last week, such a sad movie, a bit cheesy, but I adore Bill Nighy! He’s a great actor, but I also love that he is very rarely in the celebrity limelight. He is just himself.

So, anyway, back to those hips – which Bill sways quite nicely in the film by the way when he does a little dance, but also when he’s playing Table tennis.

Tightness, and restriction in your hips can create tightness in the lumber spine, and further up the chain, affecting the head position too. No hip sway, more lower back and shoulder compensation.

So when you stretch the thigh, what happens?

The thigh muscles, the quadriceps – theres 4 of them – one of them attaches at the knee and runs up the front of the thigh to your hip bone. Hip flexor and hip extender.

It can affect the knee as well, but thats for another post as theres other things that can affect the knee like limited ankle mobility and side thigh muscles like Tensor Fascia Lata .

Tightness can affect the knee and pelvis when walking, running, walking up and down stairs.

It can also inhibit the hamstrings from doing their thing and compress the hip joint which can in turn inhibit the glutes.

Pretty amazing muscles then aren’t they?

Stretching:

If you are used to stretching it by holding the ankle, have a look in the mirror and see whatyou do this what happens to the rest of your body

Shoulder must be level

Hips must be level

Knees must also be level

Problems:

Common issues are that the shoulders change position

The ribs lift

The breathing changes, usually gets held

The knees change position, usually the knee thats being stretched moves forward.

Corrections:

Use a band around the bottom of the leg to assist you until you feel you can stretch the quads without affecting any compensational movement patterns in your body, the first picture is how not to do it, and how I see it done often though.

Standing Rec Fem stretch when knees aren't together, missing the stretch of the hip and affecting shoulder levels
Standing Rec Fem stretch when knees aren’t together, missing the stretch of the hip and affecting shoulder levels

 

 

 

 

 

 

 

Stretch of Rec Fem using the band, keeping knees level.
Stretch of Rec Fem using the band, keeping knees level.

 

 

 

 

 

 

Heres what I mean lying down on your front- as long as you keep your pelvic bone ON the floor, if you don’t, your pelvis will be arching and your lower back gets tight. Don’t hold your breath as you stretch. When you lie on your front you can use the surface as feedback for your breath, breathe in press the belly out into the floor/mat, exhale as you gently draw it in.

Rec Fem Stretch Prone.
Stretching the Rectus Femurs on your front – prone – with a band.

 

 

 

 

 

 

 

 

Melanie Collie is an anatomist and movement therapist who specialise in helping clients out of pain and back into a life of loving movement again. Her studio is where you usually find her with her bands, balls, and circles, mats, circles, weights and TRX. She calls it her torture chamber, her clients call it their little haven.

www.melcollie.com

Mel Collie | Groin of Steel ?

Mel Collie | Groin of Steel ?

Groin strain – a very common issue in footballers lives..and heres why!

Groin of Steel!

My client wont mind telling you that when he told me that his groin muscles were like steel, I though ooooohhh, how exciting! But being an anatomy geek I was thinking –  Psoas & Rec Fem …

So I tested them

Because I don’t guess, I assess…it could have been just the Psoas..so thats where I went first

Psoas tested unorganised.

I tested the relationship between Pectinous and Psoas, and turns out his Pectineous was helping his Psoas be a hip flexor.

The same when I tested his Rectus Femurs, another hip flexor, and part of the quadriceps.

Thats a small muscle doing the work of 2 larger muscles.

Magic!NO wonder it feels like steel! Groin of Steel! Should be a new show on TV!

So gave him some home exercises to do.

Its all about patterns, and when they are unorganised, finding the organised muscle in that pattern, if its hypertonic or painful, releasing that to strengthen the unorganised muscle.

Complicated? A little bit yes!

But when you see the patterns and what does what, unorganised patterns reveal themselves.

The human body is a little miracle. NKT is also a little miracle. If you seriously want to know how to get a client out of pain, this is the course to do.

Mel

Pattern Detective

www.melcollie.com

Mel Collie | Change Your Posture in a Week?

Mel Collie | Change Your Posture in a Week?

Can you change your posture in a week?

Changes that last and that reduce pain and tight muscles?

Change that reduces tight hamstrings, weak glutes and tight shoulders?

Before you think ‘Ive lost it and 7 days isn’t long enough, then you are right..it isn’t! However, I love to prove you wrong, but I’m not out to to impress you, Im just simply looking for a way that works, that constantly proves its assessments are thorough, and hat doesn’t leave me hunting or guessing.

So, to test my theory, to see if what I have learned was going to work, I needed to test it on real people. Is that illegal in some countries? Maybe!

Anyway, I posted in a local Facebook group(its great for somethings!) for someone who had SI Joint pain, and this lady stepped up. With pain in her SI joint (sacro-iliac), that was my focus in the first sessions.

She is dedicated and did her daily homework, which didn’t take more than 5 mins a day.

She came back in the second week as a follow up, so I could check her homework and she could give me an update.

Those follow up appointment are crucial, the body works in patterns, unravelling the main one can uncover others..and that showed in this second appointment.

A further posture check to see what, if anything, had changed

And rather than guessing at what needs stretching because its tight, I used NKT protocols.

As a pattern detective in training, I assessed her movement patterns.

That means checking how effective was her hip flexion, knee flexion, arm flexion.  What pattern does her brain have in its software to use these movements?

A chat about her history gave me a few clues, checking her posture assessment gave me more clues, and checking her organised and disorganised muscles gave me other clues.

I felt like a proper Poirot!

Assess, I don’t guess.

You are unique

Just because you have SI joint pain doesn’t mean the painful area needs stretching.

Just because you have tight neck doesn’t mean it needs stretching. You could be stretching a muscle thats exhausted , has been hanging on for so long its knackered and is telling you its had enough, its pissed off, it wants you to get those other muscles working pretty quick.

Which muscles to test though?

We looked at her right shoulder which was rolling inwards from a tight pec minor. When thats pulling forward then something in the back changes.

After testing a few muscles, her mid and upper Trapezius muscle turned out to be a little bit unorganised, as well as her Latissimus Dorsi.

The tests don’t take long, checking the work and being thorough means you do take time though to ensure that the pattern you have found holds.

Thats the fun of being a pattern detective..

Before  and After photos in just 7 days, yep, we’ve still got work to do on that hip. Homework in her second week is for glutes, psoas and trapezius. Why those? Because they all showed up as being disorganised by testing patterns.

Its that simple…:)

Change your posture in a week.
Change your posture in a week.
Using NKT to change posture by assessing patterns.
Using NKT to change posture by assessing patterns.posture, NKT, pa

 

 

 

 

Mel Collie | Sacroiliac Pain

Mel Collie | Sacroiliac Pain

Have you ever had SI Joint pain? Painful stuff!

So, as part of becoming a pattern detective with a certificate to put on my wall, I’ve asked in a Facebook group for the village I live in, for some guinea pigs with SIJ pain, and was inundated with replies! Theres a lot of it around it seems, who knew?!

So, after doing some homework, I’ve studied the core relationship, but am also aware that it can be as far away as the lower leg, so Im hoping its the core and we can resolve it.

If the core is inhibited, the SI will compress. leading to some pain in that area.

If your body lacks stability at its core, it will fight for that stability elsewhere.

That elsewhere could be at the SIJ.

Commonly found also , along with inhibited glutes and core muscles are facilitated quadratus lumborum (yes, the James Bond of muscles, my favourite!) iliac and erector spinae.

All of theses, along with some others, will be tested, by me, as if Im not uncovering the whole story, the finest details, then Im not doing my client a service, I want them to skip off the massage therapy table and do their specific holding homework.

Homework is crucial here, home exercises that help groove the correct movement pattern in the brain can take 3,000 reps to learn, so doing the new movement pattern as many times a day as possible helps, but at first, we say at least twice a day.

Thats why you come back for further visits as per the package details in my Assessment package, you wont get very far by coming here just once and then doing nothing.

Its not about stretching tight muscles, its about re-learning a new movement pattern. That takes commitment, time , dedication and a connection with your most amazing brain.

Its a bit like Midsomer Murders! Sometimes when they think they have the bad guy, yet another villager dies (where do they all come from??) and they are back to the drawing board.

Dont do that! Use your most amazingly amazing brain, you’ve only got one, aren’t you lucky! Its such an amazing thing, it can work wonders for you!

Mel Collie

Pattern Detective in training!

http://neurokinetictherapy.com

 

Mel Collie | Abdominal Strength – How Is Yours?

Mel Collie | Abdominal Strength – How Is Yours?

As part of being a pattern detective, I’ve been practicing abdominal reaction , abdominal strength.

The tests – theres 5 of them I have practiced – test the deep transversus abs and the more superficial rectus abs (the 6 pack!) as well as 3 other pattern tests.

Even someone with a 6 pack can have abs that don’t meet the core test protocol, which is fascinating right?

We are so conditioned to work on core strength yet we seem to be missing it completely.

Instead, our brain compensates and uses other stuff to get its stabilisation – the neck is a good one, as is the jaw.

Get your core assessed if you find you have neck tightness, back pain or even knee pain.

Assessment by a NKT specialist is kind of like a shortcut to delving into your body without being sliced open to reveal the workings , your patterns, of movement.

Injuries, scar tissue, compensations – can equal pain, dysfunction in the system, and it may not be as text book as it makes out to be. There are many pattern compensations, a pattern detective tests, assesses and gives homework for the findings from your unique body and its story. What works for you may not work for another.

So next time in your core workout session,, remember, ribs to hips if yours are flexible enough to allow this movement.

Lie on your back, bend the knees, feet on the floor, place a small towel under your lower ribs, keep the lower ribs into the towel so it cant be pulled away as you take the arms up to the ceiling and overhead, maintain the towel and rib connection.

Increasing core stability for your shoulder mobility is priceless. It decreases tension in your lower back and increases shoulder mobility and core stability.

When you try to reach for stuff on the top shelf you can do it by using your thoracic extension, not your lower back.

More functional than doing 100’s of sit ups for a better body for the future of your movement quality…

if thats what you are investing in…

Mel Collie

www.melcollie.com

Pattern Detective in Training in Snowdonia

Find a therapist here: http://neurokinetictherapy.com