Tag Archives: mobility

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 | I Understand Whats Happening

Mel Collie | I Understand Whats Happening

I love pain – hang on…what sounds odd..what I mean is  I love to learn and understand about the brain and what pain is to the brain, how it interprets it.

Heres 11 fascinating facts that should be on Steve Wrights Factoid on Radio 2:

  1. Your brain makes pain when it concludes your body tissues are in danger
  2. when you are hungry, its your brain creating hunger , not your stomach, theres no hunger sensors or signals, no such thing…your blood may be sending low on sugar/magnesium/zinc/vit C etc messages. Hunger is made by your brain to prompt you to eat
  3. Thirst is the same
  4. Pain is no different
  5. Theres NO pain nerves, sensors or fibres in the body
  6. Sensors detect change, send messages to the brain, which listens and weighs them up in the context of your situation
  7. you can have an injury and have no pain
  8. many people have spinal disc issues and no pain
  9. many people have pain and no injury
  10. a finger injury will hurt more for a pianist than a dancer as it affects their livelihood
  11. the less you understand about your pain/surgical procedures/medical condition the more pain you feel

 

Fascinating don’t you think?

So, does your level of pain change when

  1. you are doing something you love
  2. you are doing something you hate
  3. where you are
  4. who you are with
  5. the things you hear other say
  6. your level of stress (financial/judgements from others/dehydration/self esteem)

 

Even more interesting if you went through those and discovered some stuff about how your pain works, changes, feels, affects you day to day, the ups and downs.

So, when your brain perceives, as in it Googles itself, from all your past experiences and interactions (many you would have forgotten) to see if you are in a danger or safe situation.

It only wants to know if you can survive.

Evidence of danger, pain will increase

Evidence of safety, pain reduces.

 

More to come in my next post. ..we will make a list of some danger and safe words..:)

 

Mel Collie

www.melcollie.com

Assessments from Llanberis home studio

melcollie@gmail.com

07800797300

 

 

Mel Collie | Which exercises help improve your memory ?

Mel Collie ” Which exercises help improve your memory?

Memory, cravings and mobility can all be helped by doing exercises that help certain areas of the brain respond & grow.

The eyes and ears and spine are connected via track in the brain, connected by neurons that control eye motion, the balance system and spine musculature.
If the brain doesn’t perceive the spine to be mobile, or stable, it will NEVER, allow the full potential range or contractile motion to be realised from your limbs.

Make sense?

Cool!

Engage your brain and it will reward you with better muscle facilitation, range of motion, balance and movement performance.

I give clients rapid eye movement for homework to do, they are a function of the front cortex of the brain, the CEO if you like, the boss.
I believe that skill work is lacking from traditional approaches to exercise.

The more complex the movement, the more your brain loves it, plus, the more focused your attention as you perform the moves, the better overall result.

When you eventually manage to perform the movement well, as you practice and practice and practice, you are rewarded with a sense of accomplishment, the hormone Dopamine, floods the system.

So, other than just exercising for body composition, which is all the rage right now (must have a flatter belly, must have a flatter belly…..), is it time to flip it and choose movement skills for a re enhanced brain function, more fun and engaging than punishing yourself on a treadmill for example.

Your brain requires feedback from all joints.

A simple movement like standing, lifting up one knee, the opposite elbow coming forward to touch, then change knees and elbows, so you cross over each time, when you have that nailed 10 reps, without falling to one side, add a walk forwards as you do the movement, then walk backwards doing the movement.

Then close your eyes 🙂

Cartwheels, forward rolls, handstands – kids movement we all did.. but sadly as adults, don’t do anymore, but they are all bone strengthening , all weight bearing, all fun to practice.

Improving attention improves mobility, staying focused as you exercise, enhances mobility.

Activate your cerebellum today,and your future will be a lot brighter for your brain function.

Get yourself to the park and get cartwheeling with the kids 🙂

Mel Collie

www.melcollie.com

Mel Collie |Why Is Posture Important

Mel Collie | Why Is Posture Important & should you care?

I’m called a the posture geek, by friends as well as clients, so its without doubt I’m going to say yes, posture is important, but why is that and what happens when it isn’t, is it hard to put right?

1. Wonky spines – we’ve all got them, if you sit a lot, stand a lot (mechanics, nurses for example) then your spine is going to be a bit wonky.. You will have issues with health, as the body is out of alignment. Its not about being perfect, its about being healthy and having a life that ts without pain, but better health, a bit like having the car well tuned and noticing how well it runs afterwards, has that happened to you? Happens to me when I put air in the tyres, feels like a whole new car driving experience. The issues on our health can range from the obvious back pain, neck pain, knee pain, to digestive issues, skin disorders, headaches.

2. Knees, back and hip pain can occur when they overwork because other muscles arent doing their job. This could be because the upper middle back has been stretched by sitting at the desk, standing over the car (mechanics. standing over patients (nurses and Dr), standing a lot (postman carrying heavy post bags, shop workers) Your body needs to keep moving, the brain will find another muscle to do the job if the ones that should be helping you, aren’t working as they should. That sound a bit weird doesn’t it? I though so too, after all, if the muscles are in the body and all attached then why aren’t they getting the signal? Well, that signal to act can be disrupted by things like injury(even from an injury when you were little) over training, under training,not doing the right exercises for example.

3. Its not hard to put right, but it takes effort, like anything else in life, if you want results, you have to out in effort, there is no magic pill, unfortunately, but would life be dull if there was… However, using the nervous system is a short cut to getting good and fast results.

Something as simple as lack of rotation in the mid body can mean the knees, hips and lower back over work to replicate that movement.

How can you measure where you are right now with your lack of rotation (if you have any that is) is this link of little old me showing you something you can do everyday.

Use it before and after you train, work, run, ski, surf, climb, roller skate..it tells you that the activity you’ve been doing has affected your movement, has it reduced or increased?

For example, during a 1:1 training session, the nervous system takes a pounding as you exercise, and if you are already stressed through work worries, home worries, shallow fast breathing,  dehydrated or digestive system is affected, then you may find your muscles react, posture changes, pain happens.

If you are about to set off and do a training session, check your nervous system before (Use that video link!), during and again after. This way you can see what is and what isnt working for you,. not what someone else expects you to do, but what you can do, what your tolerance levels are for that day.

You are different everyday.

Treat yourself with the respect that you deserve, use that wisdom to have a stronger, flexible, healthier skeleton. A stronger spine with a life of less pain, more stamina and better movement.

Mel Collie

Sign up here – http://eepurl.com/zpgYf –  to get all my up to date “Stronger Spine” news. Videos, blogs, recipes, cutting edge research on how to feed your spine to make it stronger for life.

www.melcollie.com

www.posturegeek.co.uk

Mel Collie | Your Brain Tells a Story

Mel Collie | Your Brain Tells a Story

Most of us have a mobile, laptop, i-pad or something similar. Not that Im going to give you a lecture on posture, though I do help fix peoples posture and bad backs, I am going to shine some light on using the computer and our past stories.

When we are looking at the screen our eyes, narrow, our inner corners of our eyes become stronger, telling our brain that our world is only as wide as the screen. This reduces our movement and range. Our brain believes what our eyes are telling it, it has to, it relies on the messages the eyes send back in order to ensure that you don’t over do a real with your arms or you might hurt your shoulders.

Does that make sense?

So, your brain creates limitations around what it is used to, and this shows in the way you move and feel. Your joint mobility, flexibility and strength.

A child from an unhappy home harbours those memories as they grow up. The brain is like a computer, it doesn’t forget anything that it believes is a threat to your survival.
It remembers the “don’t do that” or the “you are too stupid do do that” or the ” you will never be good enough” or the ” keep out of my way”.
Without even realising it, as an adult, your responses to people around you will be affected because your brain remembers.
It creates the story and plays it over and over.
The amygdala is the alarm bell, it holds the stories, as your brain sees it, its recalling them to keep you from doing any damage, from threatening your survival, thats why we can lose strength and feel like curling up when stressed.

Your brain is like velcro for bad news, and teflon for good news, its hard wired for suffering. So much so that its how we live our lives, barely seeing the happiness in every moment we have, always looking for the next new shiny object to make us happy, when the happiness can only happen when we look inside of ourselves.

So, be more aware when you are next anxious, in pain, feeling depressed. Your brain is uncertain of the future, of whats going to happen next, its searching (its searching Google if you like!) for all the past experiences that it can relate to. Its slowing you down ultimately, so you find it hard to find a solution, stops you from getting out from under the duvet and living life to the full.
Nowadays we numb it, through food, alcohol, Facebook.
Im not going to tell you to read positive quotes, but instead Im going to do what is so simple, I think Ive emailed you about it before

Breathe
Thats it
Just breathe into your lower belly for 1 minutes a day x 10.
the oxygen will tell your brain its not under threat, and will calm down the nervous system.
We need oxygen to function, and its reduced when we are anxious, we breathe into the upper chest then, its shall breathing, our brain worries we are under threat of survival, it closes you down, slows you down.
Simples

Its part of our survival programme we created for survivors of abuse to boost self esteem, wellness, fitness, a holistic approach. You can find out more about this amazing programme here.

Mel Collie
www.survivors-of-abuse.com

www.melcollie.com