Tag Archives: portreath

Mel Collie | How can you improve your arm movement in Pilates?

Mel Collie | How can you improve your arm movement in Pilates?

In this mornings class we practiced arm stick ups – so named as it looks like you have a person holding a gun at you and been told to stick your arms up..

 

Elbows bent at 90 degrees. back of hands as close to the floor as you can get without cheating..so no lifting of the ribs ( we did this on the floor with knees bent) and no lifting of the chin so you arent looking behind you, the eyes are looking up or slightly towards your knees.
So if you tap at a keyboard or have a job that tightens up the front of the body as you sit, the pec minor gets tight.


Its tight in many shoulders, however, that doesn’t mean it should be released, it may be tight, and weak, of course I’m going to recommend that you  best get it checked by someone who knows muscle testing.

So both clients had restricted movement in both arms, but more on the right side.
I had a lightbulb moment – and if you have read my FB post today about me thinking it was Thursday, (its not…its Wednesday..) ..I’m amazed this happened in class today…doh!
Wednesday morning class is only meant for a maximum of 3 people, as are most of my sessions, but Wednesdays has a deeper focus on rehab aso I include more NKT (neurokinetic therapy)corrections

I was able to test and release both right sided pec minors in both clients at the same time , as we had only 2 clients today in class, whilst they were doing the stick ups with both arms.
Over the space of about 5 – 8 reps of the stick up, the arm gradually “let go” and moved back further, allowing more space in the shoulder joint, so movement was improved. This is fast because the brain was happy it had enough stability to allow this to happen. If its not happy, it wont allow it.
Amazing stuff , but just identifying a relationship between a tight front muscle and a weaker rear shoulder muscle, which could have been a mid or lower trap or a rotator cuff, who knows what it was or what it was called, it worked and thats all that matters.
Homework – of course, as self care is vital to maintain results – release the pec minor with gentle slow massage with your fingers for about 30 seconds, ( I did the right side as its common that its this side..do the other side if its tighter on you) follow it with stick ups – 3 – 5 reps, depends on how many you can do before you begin to compensate.

Most of us are unaware of our compensations, as we are so used to them. So attending an exercise corrective class or seeing a physio/chiro/NKT professional (for example..) can help you understand where our brain is picking up the slack.

Mel

www.melcollie.com

Level III Pilates Instructor

Level II NKT therapist

 

Mel Collie | Is your neck stronger than your core?

Mel Collie | Is your neck stronger than your core?

Core exercises are all the rage and have been for years, they’ve been embedded into our heads from fitness classes, magazine articles and celebrities shouting that you should all the doing core strength exercises, however.. if you are, and seeing minimal results, why is that and what can you do about it…?

  1. Do a core exercise you are familiar with.
  2. Now do it again and be aware of the following – clenched jaw, tilted head position, lifted shoulders, tight diaphragm, clenched toes.
  3. Why those in particular? Well, these are a few compensatory ways of using what we believe is our “core” when in fact, the connection between brain and “core” isn’t as strong as we believe.
  4. It takes a brave person to admit they have a weak core,  I see it a lot os weak “core” muscles in my NKT sessions.
  5. If you aren’t stable in your centre, the extremities will take up the slack, you will experience tightness in arms, legs, jaw, neck, pelvic floor or diaphragm.

A simple example :

Lie on your back with knees bent, feet flat on the floor.

Now lift both arms up to the ceiling, palms facing each other.

Now lift your feet, knees stay bent at 90 degrees, so the knee line is above the hip bones.

Breathe in

Exhale as you, slowly lower the right leg towards the floor(leg can stay bent or straight, depends on your current level of core connection)  and the left arm back

Keep the arm straight, keep the knee bent.

Inhale come back with arm and leg.

Change sides as repeat.

Compensation points to check:

Chin lifts as your head drops back

Shoulders lift

Breathe holding

Toes lifting or clawing at the ground

Pelvic floor clenching

Ribs lifting

Glutes squeezing

Eyes closing

 

It doesn’t have to be a check list of all of these, but it could be one or two that you may notice.

Work on correcting those and your core exercises will take off.

Stick with the compensation patterns and they will get stronger, not your core.

How can you tell? Get assessed by an NeuroKinetic Therapist (NKT) or have your compensation check list as listed above and listen your brain.

Be your brain. Where does your brain go to when the core isn’t connecting.

What does your brain do?

Mel Collie

www.melcollie.com

Mel Collie | Feet and Knees

Mel Collie | Feet and Knees

Gait

Feet and knees – very important joints in your body, yet two that are neglected until they are painful. The feet have 33 joints in each, thats a lot in one little foot. ..each foot has 26 bones…how much time to you spend on your feet?

If the big toe isn’t landing when you walk, the rest of the leg wont be working too well, leading to other compensations up the body, in the hip, back, shoulder and neck.

We overlook the foot because we have been told the sight of pain is the problem when in truth, the sight of pain is telling you there is a problem , its working too hard, you need to look elsewhere for the issue.

Take a look at your shoes, where do they wear out the most> On the inside edge? Outside edge?

Take the shoes off and stand up, close your eyes, where do you feel you place the most of your weight, where do you feel you are touching the floor more, front foot? back foot? right toe? left mid foot?

These are all clues to help you understand where your body compensates as you stand, walk, run.

When the knee hurts I look at the foot.

When the hip hurts I look at the foot.

I check the ankles movement, does it know how to pronate and supinate?

Usually its doing one more then the other, this will affect the knee and hip joint, all the way up into the neck.

You are amazing.

Your brain is an amazing thing, it knows how to move and how to compensate, even if it brings you pain, it doesn’t care, all it wants to do is survive.

Look at your feet, understand them more, or get assessed and walk pain free using the whole of your foot.

Mel Collie

www.melcollie.com

 

Mel Collie |Bunions

Bunion - BeforeMel Collie | Bunions

 

Bunions, or Hallus Valgus to you and me though..! Hallux means big toe , its often believed to be the case for Bunions that the big toe moves laterally when pressure applied from the side, so when ill fitting shoes are worn or shoes are worn too early from childhood.

Anyway, many of you have them..and many of you don’t like them, they change the shape of the shoes you are wearing, shoes don’t fit properly and you don’t really want an operation because it doesn’t change the foot mechanics, just removes the callous/bunion, and so they will come back if you foot mechanics don’t change. There photos are of my mums bunions, she had both of them operated on about 20 years ago now, they both came back, because her gait wasn’t assessed , she continued to walk the same way, she pronates, those bunions re appeared…thats normal, the brain just doing what its used to doing, an operation may not change that unless to show it a different way.

So, I used NKT on my mums foot

Two half hour sessions over the space of 3 days

An here was the result, a straighter big toe, which will help her use the inside line of that led more when she walks , which helps the glutes work better to help the hip extend as she walks, which helps the rotation of the ribs and the shoulders move well, which helps reduce tightness in the shoulder and neck. All of that in just 2 sessions, goes to show what can be achieved in 4 sessions, which we didn’t have time for as she was here on her holidays…time went by too fast!

 

Bunion - after

Assessments for your gait and bunion treatment can be booked here by emailing me:

melcollie@gmail.com

Call 07800 797300

4 x 30 minute bunion specific treatment sessions – £120

(course must be taken over the space of 4 weeks and from my home clinic in Portreath, North Cornwall)

Includes posture assessment and videos to follow on home treatment for continued success.

Call now to book your feet in and start correcting your gait patterning and foot function.

Mel 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