The Case for Central Nervous System Reprogramming

The Case for Central Nervous System Reprogramming

For many people, working on addressing muscular imbalances and sequencing issues with the activation of specific muscles through my programming can solve a majority of their physical problems.  I have discussed some of these connections in past articles.  For others though, the answer is not nearly as simple.  There are phenomenon that I have witnessed when working with clients that defy our conventional understanding of the root causes of issues such as back pain, knee issues, and neck instability for these people.  For them, the muscular/postural answers have little long term impact to their pain and dysfunction.  These are usually issues that they have dealt with for years, sometimes decades.  Often times they have spent tens of thousands of dollars on potential solutions, searching across the country (and internet) to find an answer to their pain.  The answers they have found have either provided a small improvement, no improvement, or made their situation worse.  As someone who was in the exact same position for many years, searching for answers, I feel strongly for these people.

What if we are looking in the wrong direction?  The field of health/rehab/medicine is incredibly focused on muscular imbalances/structural imbalances/alignment and the information that a MRI can show us.  All of this information is important, and absolutely part of understanding the bigger picture.  I myself have talked about the importance of muscular balance/firing patterns at length.  However, when the structural imbalances are deemed “impossible” to fix, you have no apparent answers to a muscular issue, and the MRI comes back with no definitive answer… what are we left with?  This is the problem that many of the people I mentioned above deal with.  To understand a potential new direction for answers, we need to first understand several concepts.  We must try to understand the state of our own central nervous system, and we must understand our own reflex muscle guarding and how that could relate to our “unsolvable” issues.

You might be asking yourself how the state of your central nervous system impacts a physical issue such as back pain/neck pain, etc.  The answer is that it can have a massive impact.  We must understand that the state of CNS directly impacts how our brain/body reacts to stimulus.  Do you have problems taking a deep breath?  What is your daily normal breath length for your inhale and exhale?  Test it.  Take a breath of 2-3 seconds inhale, 2-3 seconds exhale.  Was that uncomfortable?  How unnatural did that feel?  Ideally, we should be around 2-3 seconds inhale, and a 2-3 second exhale throughout your day.  This should slow down even more when we lay down to sleep/rest/relax.  If your autonomic breathing (normal range, without trying to breathe slower) falls into this range, we can comfortably assume that you are likely in a more parasympathetic state throughout the day.  If we recall to previous articles, this state is closely aligned with rest/relax/digest.  It is the opposite of the fight or flight state for our central nervous system.  Every single person I have worked with who had long term pain/dysfunction has had significantly poor breathing patterns.  Almost all of them (other than most of the body workers I have had as clients) were at the 1 second inhale, by 1 second exhale range.  What does this mean?  It means that just with their breathing, they have locked their central nervous system in a perpetual state of fight/flight.  Note the below diagram, and how breathing is linked to fight/flight.

Being locked into this state, the brain becomes used to this state, and this continual state becomes part of your homeostasis.  Remember, all of this occurs without your conscious approval.  Some of the signs that you have become locked into this state are anxiety, nervousness, panic attacks, breathing issues, continually feeling overwhelmed, difficulty sleeping or even relaxing.  I have worked with multiple clients who have had issues sleeping their entire lives, who sleep soundly as they work on the programming.  The goal of the programming I gave them had nothing to do with their sleep, but since the state of their central nervous system was being gently and subtly altered, it improved their sleep nonetheless.  So what is the link to the physical?  This is by far the most fascinating aspect of my new research, and likely some of the most controversial.

While working with clients to get them to a more stable spinal position and a more active and sequenced “core”, I generally include specific breathing work to finish every new sequence/activation.  I do this for several reasons.  The first reason is so that they can feel this muscle move under their hands, which has a powerful impact to their neurological connection to it.  Awareness is extremely powerful.  The second reason is to check to see if the muscle is moving at all, even slightly.  I have found areas of the abdominals that had zero movement in inhalation, that after some brief sensory/programming work, became active again without the client having to think about the area at all.  The third reason is to influence more a parasympathetic state, so as to shut off guarding patterns/reflex guarding.  Reflex guarding is when a specific area of muscle will not release in response to a painful stimulus.

This is usually due to trauma or injury.  If you have ever found an area of your back or neck that is constantly tight and tense, is it possible that you are experiencing some of this reflex guarding.  This occurs completely without your conscious approval or knowledge, and we have almost no control over it.  However, this “guarding” in my opinion, can be a reflex action of the sympathetic nervous system.  It is my belief that if we can create a shift to the parasympathetic, we have an opportunity to shut off some of this “guarding” processes.  Everything I have seen in clinic points to this conclusion, and I have used targeted breathing thousands of times to help people shut off specific areas of the body that are stuck in a neurological guarding pattern.  Why do I believe that it is neurological issue and not the muscle itself?  Because of the following phenomenon.

Working through the earlier example, so after getting these clients in a stable position where they can feel their entire spine on the floor while on their back with their knees up (See past articles on this, this is done entirely through breathing/tapping and shutting off guarding patterns to restore this position) the most common result is that the client will feel entirely neutral in their low-mid-upper back.  Any pain they were experiencing, is suddenly eliminated.  While this does take targeted activation of anterior muscles at the same time, this is the result.  For some people, this is the beginning of the process of sequencing and activating muscles to help hold them in this position daily.  It is a great deal of oblique sequencing/abdominal sequencing, and breathing work that eventually can progress to strength work when all of the sequences are in the correct order.  But for other people, the people with the long term pain issues, the moment the back is clear, they have felt the “tension” move.  They have described it to me as such.  I have witnessed this tension move into the legs so that the quads start twitching and firing.

I have seen this tension move into the upper chest, making the clients chest feel heavy like they are heading into a panic attack.  I have witnessed this tension move into the neck, into the head, and transform into a migraine.  Keep in mind this movement of the “tension” takes mere seconds, and the pain/tension they feel in that area is immediate.  During this process, I have my clients place their hand on the impacted area where they feel the tension.  They continue to breathe in the same manner that I worked on them with, and this almost always clears the issue.  In the rare case that it doesn’t, the physical grounding work that I have developed does.  More on that in future articles.  Even when the tension continues to move, the clearing process usually takes less than 5-10 breaths.  The even more fascinating aspect of this, is that these tension patterns always follow activation patterns of muscles that have been stuck in “guarding”.  Usually these muscles that are “guarded” either have very poor sensation for the client, or they are extremely hard to consciously activate/turn off for them.  It is almost like the brain has been disconnected from this area of the body, and no longer consciously controls it.

One of the best examples of the power of this programming, is the client I had recently who came in looking for neck relief from an injury that was 40 years old.  She had the injury in college, and her neck had constantly had alignment issues and consistent pain/tension.

As we started to work on the guarding processes in her neck, and the muscles started to release under her hands with every specific/targeted breath, she suddenly felt her back tense, and her leg twitch.  The first time this client saw me, she had extension pattern in her lumbar spine that was creating almost all of her back issues.  That particular issue was solved in our first few sessions.  And yet as she went to unlock the neck, her brain and body responded by putting her back into extension.  Her leg where she had issues with tension/pain that we had programmed out via glute function earlier, also fired without her knowledge.  While she could feel her back go into extension, she was completely unaware of her leg twitching/firing, and her left ankle doing the same thing.  Her brain reset these areas of her body to an earlier point, as a guarding mechanism.  We were able to quickly address those areas with previous programming, and after we did and we continued with unraveling the guarding systems in her neck, that specific guarding pattern never returned.  Occasionally her ankle or leg would twitch slightly, which she continued to not be able to feel until I told her that it was occurring.  Then she was able to feel it after that when it would twitch, and the twitching stopped entirely.  No other guarding patterns occurred, and we were able to greatly improve her necks range of motion and restore its neutral position even while standing.  Keep in mind zero manipulation or touch from me was used to create this change.

The more I witness phenomenon such as the above, the more I have realized that an integrated approach might be only way to truly solve some of these issues.  Treating the body as separate from the state of the central nervous system is potentially only looking at half of the puzzle.  Attempting to get people to the parasympathetic with only relaxation techniques is only ever going to be at best, half effective in my opinion.  There are levels of guarding that must be purposefully accessed through targeted work.  The ultimate goal of all of this work, in order to create a shift in the central nervous system, is to convince the deep limbic/guarding systems of the brain that we are safe.

From all of my work, I deeply believe in Polyvagal Theory, and see evidence for it daily.

If we can figure out how to convince our deep limbic system that we are indeed safe, we will ultimately restore not only original physical function, but unlock our parasympathetic systems as well.  In my next article I will discuss more in regards to this Polyvagal Theory and how I am using physical grounding techniques to successfully re-associate limbic system patterns.  It is my belief that understanding how and why the brain perceives “safe” is the key to understanding the link between the mind and body, and may hold secrets in how to heal both.

If you are interested in my work, I currently work with clients in Vancouver, WA at a chiropractic office.  If you are not local, I have a live online platform in which I work with people across the country.  I hope that all of you find the answers that you are seeking in your journey for health and wellbeing.

Until next time,

A

 

 

  1. NEUROCEPTION: A Subconscious System for Detecting Threats and Safety. Dr. Stephen Porges. https://static1.squarespace.com/static/5c1d025fb27e390a78569537/t/5ccdff181905f41dbcb689e3/1557004058168/Neuroception.pdf
  2. The Influence of Breathing on the Central Nervous System https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6070065/
The Save State: How the Brain Reboots Physiological Patterns of Pain/Tension

The Save State: How the Brain Reboots Physiological Patterns of Pain/Tension

Every week or so I will be witness to phenomenon in sessions with my clients that defies everything that I have learned, in regards to how the body should function.  It is times like this that I now abandon traditional answers of the relationships between muscle/postural function, etc.  Most of the plausible explanations for what I see can only be found in neuroscience.  Unfortunately, the gaps between the physiological rehabilitation of the body, and that of the neurological and psychological have become increasingly split in traditional practice.

 

When I look at a poorly firing muscle, I identify the specific sequencing behind it and address it with individualized programming.  This is successful, and does address imbalances caused in the physical.  But how often are we questioning if our extremely poor breathing habits altered our central nervous system response to stimulus, and therefore these poorly firing systems are partly an end result of an overstressed/amplified central nervous system?  We look to answer the musculoskeletal issues, but we ignore the neurological and psychological systems that are intricately intertwined.  The more deeply I look for answers, the more I am led to the doorstep of trying to understand the brain, and how the brain learns and adapts to certain stimuli.  While my work is still deeply entrenched in the reprogramming of specific musculature, it is increasingly led in the direction of rebalancing the central nervous system as well.  Several of my recent clients have had incredible breakthroughs when they were able to address a chronically short inhale.  Not just physiologically, but personal breakthroughs in multiple areas of their personal lives.  The picture below shows an intro to The Polyvagal Theory, which is important to understand as we move forward.  There is plenty of information online about it, and I urge you to research it and the work of Dr. Stephen Hodges in regards to the Safe and Sound Principle.  It can most certainly shift your perspective on your own life.

 

I pose a question.  We are told to breathe deeply and through the belly and that will relax us and lead us to stimulating the vagus nerve (1), and therefore into more of a parasympathetic response.  So we are communicating to our central nervous system via our breath that it is safe, and that the fight/flight response can shut off.  So we lay down, we breathe, and we feel better.  We alter our breathing patterns for 5-10 short minutes and our central nervous system tones down.  Upon standing, we immediately leave this pattern and resume whatever was normal to us the moment before.  Your brain will always resume the “main pattern” when there is a slight aberration to what is normal or patterned to it.  What was the point of the exercise?  How can the brain learn that it is indeed safe to shut off these alarm systems of the CNS (central nervous system) if it is not the main pattern of your breathing?  The short answer?  It can’t.  The way you breathe right now, is the way you mostly breathe all the time.  Under stress and duress, your breathing will even become worse than it is right now.  The shorter and more shallow the breath, the closer you are to a fight/flight pattern.  Breathing is a pattern.  Any pattern can be changed with awareness, intention, and practice.  But even if that pattern is changed, does the old pattern still exist somewhere in the brain?  Does a part of the brain save patterns and their emotional/physiological associations?  What happens if these save states of the brain are triggered?  What if breathing could be linked to trauma, and even attempting to shift breathing could cause a reaction in the physiological state from the CNS?

I was working with a client a few weeks ago that had undergone a tremendous physical transformation. She had been told early on in life that there was nothing anyone could do for her spine and that she would need to live with pain/poor function.  She had always lived with intense physical pain, so much so that it restricted her from exercise.  She came in with inches of extension in her low back. We reprogrammed everything from her hips/glutes, to her entire abdominal/oblique system (which was neurologically connected to the muscles of her low back).  Her posture became remarkably different.  We worked on resetting muscles of the flexors of the forearms to address her arm pain.  We worked on resetting the biceps to shut off over-firing/compensating deltoids.  We worked to transform her gait, her feet, and the ground sense she felt from the foot to the hip.  The main compensation she came in with had to do with her quadricep muscles.  Being a truly naturally athletic young woman, her quads had somehow loaded to offset her other poorly firing muscular systems (More on this in future articles).  Because of this, it had created multiple instabilities, leading to a very similar picture to what you see below.

 

When we addressed all of these systems, the quads finally were able to turn off/stop guarding and her legs/knees stopped hurting as well.

She came in the other day completely without pain, and feeling consistently strong and stable in her body for the first time in her life (So she told me).  She was doing full workouts, bridges, planks, etc with zero pain.  When we worked on testing the quads we learned that she had no conscious control over the muscles.  As we worked on resetting and re-educating firing patterns of the quadriceps muscles, she was able to start firing them consciously.  When we loaded the muscles however with a longer held contraction, there was a very strange phenomenon.  The quads went into a spastic state on the right side (the main side of compensation) and would not release.  Very quickly the client told me that her back began to hurt as well.  When I checked her level of extension, it had remarkably returned.  When I checked the state of her abdominals and obliques, we learned that they had completely shut off (had lost all muscle tone).  Her connection/activation to her abdominals and obliques had been replaced by the old connectivity through her back.  The glutes had shut off as well and were resistant to being activated.  The only muscle that easily activated, and refused to de-activate, was the quads.  Her breathing became extremely uneven as she started to enter a zone close to a panic attack.

We systematically went through the last 4 months of programming (Sessions that took her entire hours to learn) in 10 minutes.  She was able to deactivate every overactive muscular system and get out of extension as well.  Her brain still had all of the programming we had worked on, but it had somehow been overwritten via the trigger/trauma.  Her breathing had shifted strongly as well, so strongly that it took us about 30 minutes itself just to revert it back to where it was in the beginning of the session.  She had worked on her breathing tirelessly before, but somehow she felt as if she could not control it now.  It took around 30 minutes of very careful coaching/guidance before she was able to tell me she felt neutral again.

So what happened?  It is my belief that a “save state” was triggered, and her brain reverted to an earlier state of physiological, and neurological programming.  We were able to quickly undo and rewrite these systems with all of the work we had done in the past, but it was traumatic and difficult for the client to go through.  She told me that it was “scary”, and that she felt remarkably unsafe when she lost control of her quadriceps muscles.  I have seen this type of phenomenon multiple times.  It never ceases to amaze me.

When I was working on my own body, I found an incredibly strong associative pattern between my left abdominal area and my left SI joint.  When I tried to stiffen this area, I could feel a strong pull on my SI joint.  I had this pain for many years in this SI area, and was my main location of injury/trauma after the car accident.  The abdominal area in question was only about one inch wide, the size of a quarter.  The deeper I pushed into this area even when not flexing, the more I could “feel” the low back and the left SI joint.  It started to pulse painfully.  I realized I was starting to panic when I started to become lightheaded.  My breathing had shifted.  I had entered into a place where I did not feel safe, and I was strongly aware of the desire to stop pushing into this area.  Using programming that would be the centerpiece for my future work on de-sensitization, I was able to completely break the association between the two areas.  I spent about 30 minutes on the floor reprogramming it before it felt clear and stopped pulsing into the low back and SI joint.  When I was done, I could stiffen the left abdominal area and my SI joint felt completely stable.  The low back had completely shut off.  I would repeat this process every day for a few weeks, and always at the beginning of the work feel the SI joint a small amount.  The more I did it, the less I felt.  One day I could no longer find the association.  To this day it is gone, and all small occasional SI joint sensations I once had since the car accident have been eliminated.

There are many other areas our lives where we witness strong neurological associations to patterns.  When an ex-smoker becomes stressed, they often crave a cigarette.  When an ex-drug addict runs into family issues, they often turn to drugs.  When someone who has used food to cope with life’s hardships runs into stress, they often resort to eating to comfort themselves.  The brain creates extremely strong associations with whatever you have done to consistently soothe yourself.  Understand that all of these people are simply looking for ways to calm their overactive central nervous system.  They do not understand why they crave the things that they do, but that they simply do.  Without awareness, we are powerless to shift these associations and patterns.  Without awareness, we will never even know they existed in the first place.  So if my client’s body/brain had used the quadriceps muscles to protect her, and guard her, there would be an extremely strong association in regards to the activation of that muscle and her safety.  I believe that when the muscle was consciously activated in our session to the point of load, the message to the brain was clear.  You are unsafe.

Her patterns were consistent with that concept.  The moment her quad calmed back down, she started feeling safe again.  This is a neurological association to a physiological trigger.  This example is not an outlier.  It is simply the way our brain/central nervous system operates.  In the guarding/over-activation pattern of the quad, her brain reset multiple physiological patterns to a previous state of when she used to feel unsafe, undoing months of work (briefly before we could reset it) in the process.  Did this occur only because of the quad, or did it occur because the breathing shifted after she felt unsafe because of the quad?  Impossible to say.  I venture to say it was a combination of the two.

Ultimately the most important thing is that we were able to reset her back to neutral in a very short time.  This shows that while the brain may reboot to a previous state, it does not wipe information.  It only fires an old neurological pathway.  As long as we have the correct pathways to jump back into via the practice, awareness, and repetition that we have done, we can feel secure and safe working on addressing these types of issues.  I will be revisiting the quad in future sessions with this client, and systematically de-sensitizing the trigger until there is no trigger to be found.  How?  The brain must be made aware that the activation of the quad is now safe, and the association reprogrammed.  I have successfully done this exact thing with other physiological triggers of other clients, including the low back.  This is completely new work, and I look forward to sharing it with you.  The brain is truly remarkable.  We are still only scratching the surface of its potential.

 

  1. Vagus Nerve as Modulator of the Brain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859128/
  2. https://www.polyvagalinstitute.org/
Finding Your Alignment

Finding Your Alignment

There are a myriad of movement systems and programs that are available on the market.  A great deal of emphasis is put on moving “gracefully”, or “effortlessly”.  These movement systems pick up steam and attention because they look great (they do help some people as well), and the people demonstrating them are moving much better than the people watching the ads.  These types of advertisements give people hope that they can also move that way in time if they buy the system.  While these systems CAN get results, and are effective for some people, they do have gaps in who they are designed for.  Exercises and movements are only as good as the muscular activation that they create.  Let me repeat that again.  If your exercise does not create the activation in the area that you are designed to feel it in, the exercise is not only doing you almost zero benefit, but it is likely strengthening compensatory patterns that can cause you harm.  While this is controversial, I will give you several examples as to why it is almost always true.

A gym goer goes for a last set of crunches and feels an ache in his back.  Crunches require rounding of the spine and are not a purely abdominally dominate movement.  Additionally, that rounding puts pressure on discs.  The exercises goal was to activate the abdominals, but instead they were activating their back in a potentially dominant way through the movement.  This is not done on purpose, but simply because we lack conscious awareness of our muscular activation.  This is common in not just everyday people, but high level athletes as well.  Notice the rounding occurring in the picture below.

A runner goes for a daily run and feels extra tightness/tension through the hamstrings after going up a hill.  The running itself is a good activity, but his activation and perhaps execution of his running was off, placing a greater strain on the hamstrings.  The runner feels very little attention/activation to his gluteals when asked, but before becoming aware of the lack of activation in the gluteals, had no idea that was a problem.  Without being aware of a potential problem, we are almost powerless to prevent it.

A person in a yoga class goes to work into the bridge pose and immediately feels a small pain in their lower back.  The yoga movement is not to blame for this problem.  The person’s glutes did not primarily activate in the bridging movement, therefore the exercise would do more harm than good for this person.  Were they aware of this?  No.  They would simply tell you that they have a bad back.  Did they have any awareness of what activation the movement was designed to create?  No.  So they attempted the movement, felt pain, and assumed something was wrong with their spine/low back.  Notice in the picture below, they are actually using a block to replace natural glute activation in this bridging position.

We can start to see from the above examples that while exercise and movements are designed to be healthy and get certain muscles to activate- they do not always successfully do so.  This is why so many people end up injuring themselves in movement/health programs.  The activation was flawed, so they were loading the wrong part of their body.  Remember that this entire paradigm that I have explained is on a sliding scale. The worse your ability to primarily activate in the right area of the body, the more your body has to compensate for that failed activation in the movement you are doing.  As we continue to do these exercises and movements- oblivious to our internal muscular activation and stability, we actually make the problem worse.  We start to do the movements for longer, and we up the amount of reps/weight that we use.  We force greater and greater compensation in an already weakened system.  Eventually, injury/pain/tension is the result.

So we understand that many of us are likely not ready to start moving in an athletic way that is sustainable to the body.  Many of us continue to injure ourselves repeatedly in a cycle of frustration.  So we come to the problem that many of these movement/programs have.  They do not retrain proper spinal positioning, so your body is forced to constantly compensate for a spine that is either in flexion, or in extension.  The impact of this compensation can be immense.  I have clients who had complete relief of shoulder and neck tension just because we were able to address the extension issues they had in their spine.  Consistent postural extension is the most common pattern I see that correlates strongly to clients that have had lower back/SI issues.  When we have addressed this pattern, these issues have almost completely disappeared.

Now you are likely thinking, “How can I shift/change the alignment of my spine?  I go to the chiropractor for that correct?”  This is true.  Chiropractors serve an integral role in helping people with alignment issues of the spine.  But how often do we actually HOLD these adjustments?  I currently am working with several Chiropractors including Dr. Barnes in the VA WA area to help her patients hold adjustments.  She runs Nu-Life Wellness Center in Battle Ground WA.  She does an excellent job and I would highly recommend her services.  But can you start to shift your OWN spine as well?  You can.  Here is how.

The process begins with laying on the floor, with your knees bent and feet on the floor.  For those of you with severe back problems who can’t lay on the floor at all, I assure you that you likely can, but it will take additional programming that is beyond the scope of this post.

As you start to lay down, make sure all of your attention is on your navel and place your hands there.  Focus in that location the entire time, especially if you feel your back tighten.  Pull your attention away from the back, and focus on your abdominals.  When you are on the ground, notice the gap between your spine/back- and the floor.  Is it one inch?  Two?  Less?  Any gap that you feel or notice is the extension pattern that I spoke of earlier.  Simply place your hands on your navel and focus on your breathing.  Focus where your hand is.  Work into 10 breaths, feeling the muscles expand and depress as you breathe.  If you feel your back start to tighten, refocus on your navel, feeling the muscles move as you breathe with your hands.  After 10 breaths, take note of the gap between you and the floor.  Is it less?  Do this process for about 30-50 total breaths.  Most of you should notice or feel the gap starting to disappear.  You might even feel your spine against the ground now as well.  So what happened?  We just shifted the alignment of your spine with muscular and neurological control.  Is this permanent? No.

In order to HOLD this position, it takes muscular activation and sequencing that is beyond the scope of this post, and is particular to each person that I work with.  But I hope with the above example/intro you can start to see that you CAN impact the position of your spine, and that the possibilities are endless in regards to improving posture and health outcomes.  This work is just the beginning of the process, but it is integral for the rest of the programming.

If you felt/noticed your spine lifted from the ground when on your back, or you noticed that your rib cage is “flared” that tells us a few things.  Notice the picture below.  He is not completely flat to the ground, and his rib cage is flared.  You can even see the curve if you follow the line of his shirt.  He is in extension, and likely has no idea.  I have done this process with hundreds of clients.  Everyone is capable of being completely flat on the ground, regardless of the shape of the spine.  We do not force our backs to the ground (ever!), we simply activate different musculature and the extension is eliminated.

So we have identified the pattern, but what does it mean?  Without your conscious approval, you have likely been standing and sitting like that – in extension – for years.  Extended spinal positions turn off abdominals, and create hyper contraction of your lumbar and spinal extensor muscles.  This causes pain/tension/instability over time.  Extension also creates wear and tear on the discs as it alters the angle as to which the discs are constantly placed.  Extension patterns also lead to rib issues, anterior pelvic tilt issues, and additionally tighten the hip flexors.  While all of these things can be addressed individually, I have found that addressing underlying causes of them are much more effective in stabilizing and eventually strengthening the body.  The goal is not improvement, the goal is to solve the problem from the ground up.  I have clients who a year ago walked into my office with a constant 8 level of pain in their back.  Today, they have zero.  Is it possible for you?  With hard work and dedication, everything that I have seen in clinic points me one direction.  Yes.  It is my hope that my work will continue to bring hope and answers to those who have gone years without being able to find sustainable solutions.

I wish you all the best in your search for health and happiness.  Many amazing things to come as this work and methodology continues to build momentum daily, in the professional space of movement and health.

If you are interested in learning more about my work, I urge you to read my past blogs and visit my Instagram @Atheqsystem for more in depth verbal and visual explanations.  If you are interested in becoming a client, I am accepting new clients both online, and in clinic and can be reached at [email protected]

 

Managing Expectations

Managing Expectations

I am often asked a question that has a very complex answer.  I am asked by clients and prospective clients as to how long they can expect my methodology/programming to take in order to see results.  If I were them, I would ask the same exact question.  The problem is that there is no easy answer to this question.  Today I will try to deep dive into this question, into expectations, and how to manage them.

While there are many different aspects to take into account when trying to determine potential programming time and expectations, there are a few ways we can gain insight.  The primary way (which has been very successful) in determining the speed of potential results is figuring out where your own personal starting point is.  Let me explain with two completely different examples.

 

A construction worker walked into my office before the entire COVID19 lockdown occurred and complained to me of having a tight and sore back after work.  He had been working with a local chiropractor and was referred to me by them.  The man was of a solid build, good posture, and with no apparent muscular imbalances.  The most obvious muscular imbalances to the eye are forward/hunched posture and having a flat backside.  The forward posture tells us that the external rotators of the shoulders are weak and inhibited, and that the internal rotators are dominant.  The lack of a backside/butt tells us that the glutes are underperforming at the least, and inhibited or near nonfunctional at the worst.  To my eye, there was no apparent reason why this man should have low back and knee pain, but that was what he told me he was having issues with.  I could see that he had a decent amount of muscle, so I set about trying to teach him how to activate it properly.  I used a specific neuromuscular test to see if he had dominance issues.  He did.  Very quickly he was able to isolate his gluteals through targeted isolation work.  In my mind, his issue was not as much strength related, as it was control and movement.  Within one session, I was able to get him into a sit/stand motion without any back pain, and with a lot less load into his knees.  I heard from him one more time after that, and he told me that his back pain and knee issues had disappeared and that he had been able to strengthen his gluteal muscles by leaps and bounds with the programming I provided him with.  The question you may have is how was he able to progress so rapidly?  I believe that I now have the answer to that question.  Let me provide another example.


I was working with a man in his late 70’s.  He suffered from chronic low back issues.  He had poor posture and no apparent evidence of functional gluteal strength/proper activation.  When I attempted neuromuscular testing, the only thing he could activate was his low back/paraspinals when attempting to activate/contract gluteals.  Visually, he had a flat backside which lined up with what I found when doing the neuromuscular testing.  During our first session, we attempted to find positions and programming that would allow him to contract the gluteals without also loading his low back.  I was unsuccessful at achieving this goal in our first session.  This individual worked on my programming for several weeks, and after about a month was able to achieve slight contractions in the desired area.  When these contractions were established, we noticed that 9 out of 10 times when attempting to contract, the low back would contract as well.  Over time, more sessions and additional programming we were able to get a more consistent contraction in the desired area.  Several months later this individual was able to create a clean neuromuscular contraction in the glute and with that contraction, change the direction of the pelvis in a slight loading movement.  When this had first been tested, the back had flared up as expected in this movement.  After working on gluteal programming for changing the direction of the pelvis, this no longer created pain when a small (less than a cm) movement was created.  We are continuing to progressively overload this system to add strength and we are now seeing results.  Looking at these two examples, what can we extrapolate from them?

What I am hypothesizing is the following.  The stronger your personal starting point, and the more muscle you have to work with, the easier it is to program out of faulty neuromuscular patterns.  The construction worker had plenty of muscle, but needed to learn control in order to activate it properly.  He was still strong enough to do this, likely because of the physical demands of his job.  If I had met him 20 years later, he likely would have been much weaker and been in much more pain.  His patterns were already having him primarily load faulty patterns, but he was young and strong enough to get away with it.  We proved these patterns with testing.  The older man did not have the benefit of youth and the muscle mass and strength that generally comes with it.  He had very little muscle to activate, so activating it was extremely difficult.  When attempting to get him to activate properly, his brain was so neuromuscularly set in patterns, it was incredibly difficult for him.  The exact same pattern the young construction worker had.  Additionally, he was trying to activate a muscle that was so weak from inactivity, it had basically become dormant.  One of these clients took one session to get incredible benefits from my programming.  The other took months to see real results.  The process was the exact same.  The science behind the programming was the exact same.

I have seen this same pattern repeated over and over again with the people I work with.  Depending on your starting point of strength, this programming process can be as fast or as slow as your body allows.  I cannot emphasize enough that without working on building new patterns through near daily repetition of programming, you cannot expect changes or results.  Because of this, the earlier you can catch these patterns and program out of them in activation and movement, the easier this process is.  When clients with chronic and terrible pain come to me, my biggest regret is that I did not meet them sooner when it would have been much easier to help them clear or manage their issues.  By the time the problem has become chronic and debilitating, the strength imbalance is usually massive, and the faulty patterns are much more difficult to break.  Muscle imbalances also lead to joint issues.  (1.)

The body will always use whatever muscle it has available (usually the strongest) and patterned to move from point A to point B.  When I stop doing my personal body work and programming, my low back starts to bother me again.  My body immediately searches for ways to compensate from the lack of strength.  I can feel this process occurring.  I have seen this pattern played out with client’s shoulder issues, knee issues, low back issues, etc.  We must identify these imbalances and address them.  The most stubborn imbalances must be attacked, in my opinion, with programming that addresses the root patterns from a neuromuscular level.  When this is addressed, we can finally start building strength in the right places, fix the imbalance, and often times solve pain and movement dysfunction at the same time.

I know that this time of lockdown during the COVID-19 outbreak has been hard on everyone.  I am getting ready to reopen my doors (as the state allows it) and am excited about getting back to what I love in working with clients in person.  I will continue to offer online services as well.  If you enjoy content like this, or have any additional questions you would like me to address, please post in the comments below.

Until next time everyone,

-A

Flexion/Extension of the Spine & Posture

Flexion/Extension of the Spine & Posture

I want to cover a subject that to some of you could be fairly confusing and misunderstood.  I have referred to the words flexion and extension multiple times throughout my work and blogs, and I think that it deserves some attention and clarification.  One of the big pitfalls of the fitness/health space is that the language can become a barrier for the passing of knowledge.  Like many fields, language becomes extremely specific and difficult for those without standard education in the field to understand.  One of the things I pride myself on is making complex topics such as how the body compensates in movement for lack of muscular strength/lengthening so that anyone can understand what could be going on with their own bodies.  At the very least, to make the information easy for someone who does not have the background in the field.  That being said, let’s dive into the topic of flexion and extension in regards to the spine.  Keep in mind that just because you have back pain, does not mean you have a flexion or extension problem.  This is an educational post, not something to use as a tool to diagnose medical conditions. But it is something we need to understand and keep in mind!

So what exactly is “flexion”?  Flexion of the spine is easily understood in regards to a visual that you will be familiar with by thinking of someone bending over to pick something up.  Anytime the spine is moving into the C (curved) position such as bending over, we refer to that as flexion.  The spine is “flexing”, and the paraspinal muscles such as your lumbar erectors are also in flexion in this position.  From a functional anatomy standpoint they are being forced to lengthen or stretch out to slow the decent out of spine/trunk.  So when you are sitting at your desk all day in a slouched posture, you are effectively putting yourself into flexion all day.  What that means is that those paraspinal muscles have been loaded all day, and they are not used to being lengthened so overtime they become chronically short.  They are also being loaded all day with the weight of your trunk, as sitting in a slouched position means that your abdominals can not fire effectively to support your trunk. This can lead to other issues, but that is not the point of today’s post.  You will likely catch yourself in flexion during the day if you sit a good amount.  This is one of the things I almost always have to work on with my clients.  This dependence on your lumbar muscles also changes neuromuscular firing patterns as well over time.  Anytime I have a client with back issues I immediately check the way they sit, because most of the time people’s back pain seems to worsen after sitting for long amounts of time, or when attempting to lift objects from the ground.  This is often explainable when we take a look at the individual’s mechanics and ability or lack of ability to fire from the correct musculature because of imbalances.

 

In regards to extension, it is the exact opposite of flexion.  Think of when someone stretches early in the morning and they push their chest out and increase the curve of their lower back when doing it.  They are effectively creating greater lumbar lordosis (curve) by putting their spine and the muscles associated with it into extension.  Putting the spine into extension creates contraction in the paraspinals to hold this extended position.  The paraspinals are being shortened in this position, not lengthened as they would be in extension.  In simple terms when we put ourselves into extension we are basically flexing our back muscles (lumbar erectors) to create the extension.  While this position is a great stretch, I would argue against putting yourself in that position for any length of time.  Multiple clients of mine have had fairly significant back issues that have been partly generated by a posture that put them into extension throughout the day and when sitting.  Doing this locks those paraspinal muscles for hours at a time. 

So now that we understand these two positions, what can we do with this information?  You may notice that you are either flexion or extension intolerant in your back.  For myself, it has taken years of working on my own structure and musculature to get back to a point where flexion and extension does not create pain.  But regardless of my degenerative disc disease, flexion and extension no longer cause the incredible pain that it once did.  This was done through a complex programming of undoing the muscular dominance of my paraspinals and allowing my glutes to properly fire in hip extension (when my leg is behind me/or when I am standing).  I have done the same with hundreds of people I have worked with including face to face with patients of medical professionals when I have been brought in as a specialist.  Interestingly enough, I have noticed a trend that many people who think they are in good posture, have actually put themselves into extension throughout the day.  Day after day of this habitual pattern eventually creates chronically tight lumbar erectors/paraspinals that ended up generating intense back pain.

So what we can do about it?  While catching yourself slouching at the computer is fairly easy and only requires awareness, there is something we can actually do to test if we are in extension!  This programming is something I give for my clients to work on, and I want to share it with you.  As long as you have no issues with getting on the floor and on your back, you can test this out for yourself.  The movement is simple, and the first part is 100% inspired from Dr. Stuart McGills work.

 
Lay on your back with your knees up and feet on the floor.  Take one hand and attempt to slide it under your lower back.  Can you easily slide your hand under you? Is there a gap between the floor and your back?  Is your back naturally nearly on the floor when you try this?  If you found that you can easily slide your hand under you, this means you are in an extended position and are not even aware of it.  The natural/neutral position we should be looking for is a position that does not allow your hand to slide under your low back.  Keep in mind that under no circumstances should you attempt to force your back onto the floor.  Since you are so used to being in an extended position, you will likely use your lower paraspinals to push yourself onto the floor.  That is the last thing that we want, and will only further the low back dominance pattern.  The goal is to be able to lower the rib cage from that extended position by using your abdominals – not by flexing your lower back into that position (There is further cuing needed for the pelvis but that’s another issue).  Easier said than done I understand!  There are several progressions of this movement/exercise that can really help reset your posture, that my clients undergo, but this is the very first step.  The first step is always awareness.

I hope all of you are doing well during this time.  With Oregon/WA trying to reopen business, and I am aiming at being able to see clients in person by the end of the month.  If you enjoyed this blog or have a specific subject you would like me to cover, please post in the comments.

Until next time,

A  

 

https://www.sciencedirect.com/science/article/pii/S0004951414609582

https://www.verywellhealth.com/the-daily-spine-spinal-flexion-296439