Tag Archives: knee pain

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

 

Mel Collie | Stick Your Neck Out

Mel Collie | Stick Your Neck Out

Since moving to Wales, my hair has grown so fast, it needed cutting, the fringe was really driving me crazy, getting in the way, and when my hair gets too long, it bunches out at the sides, hate that look…

Anyway, besides the fact that the heaves opened on may way back from the hairdressers, so I walked home in a massive hailstorm, it was a lesson for me about me neck.

Reminded me about this little video, a simple way someone taught me on how to prevent neck pain, as when you are in the hairdressers, you move our head this way and that, but then keep it still for a moment , as you sit there patiently, trying not to fidget like a little kid

Here is the link, have a watch, only takes up 2 minutes of your time, and best done at the laptop or mobile, as your head is in a weird position right now as well.

Mel Collie

www.melcollie.com

www.posturegeek.co.uk

Mel Collie | Discover simple ankle mobility in seconds

Mel Collie | Discover simple ankle mobility in seconds

Have you seen that advert for a foot scraper? It was on a lot over Christmas, I think a company was selling them as a gift idea…for a loved one…something that looked like a cheese grater for your feet.

Maybe you never have massaged your feet let alone thought about shaving off the hard skin yourself. Why do we neglect our foundations?

And do you know, your feet are your most valuable asset, your foundation, and we all know how important foundations are for properties.

And thats where we, as adults, fall short, so to speak, we dont play anymore.
Im not going to tell you to get yourself a swing or a roundabout, though it would be fun if you did, but show you some simple ankle exercises that release jammed joints and tight fascia.

Simple exercises that take seconds, can be done at home, in the office, at the gym between sets, at the climbing wall between routes or problems, before yoga, pilates, whatever you love to do.

Just so you can imagine what area we are focusing on – put a finger on one ankle bone (the outside of the foot, not inside of the foot) move it about an inch down and 1/2 inch back towards the heel. . This is the area you are going to focus on as we do the first exercise.

a. Standing, place one leg forwards. Toes facing forward on both feet, keep a tall posture and don’t hold your breath. Gently roll to the outside edge of the foot, so the inside edge of the foot will lift. Its ok that the toes will lift, except the little toe.
The area where you placed your finger is the area you are aiming towards the floor.
Return to neutral, repeat 5 times. Then change feet.

b.This time we are stretching the same area but on the inside edge of the ankle. 1 inch down and 1/2 inch back.
Do a sideways lunge. Your focus is on the straight leg.
The area where you are focusing is the area you are wanting to stretch, so do exactly the same move as before, but its the inside edge you now want to stretch.
c. Finally, this is for the front of the foot, the cuneiform bone.
This video talks you through it, 3 – 5 reps on each side. You are focusing on feeling a stretch in the toes. Don’t do this on a hard surface, its painful ! If necessary place the foot on a rolled up towel. If your balance feels wobbly, then hold onto the wall or a chair.
http://youtu.be/p96fy34vsTE

When you’ve practiced all three mobility drills, do them often.
What happens in the ankle affects the knee and hip. Take advice from your GP if you have had an ankle injury before doing these mobility drills, just to be safe 🙂

Mel Collie

www.melcollie.com

www.posturegeek.co.uk