8 Key Elements to a Well-Balanced Life: "A" is for...

"What you don't know can't hurt you"

Have you ever heard this phrase before? Well, when it comes to the human body, I beg to differ. 

The human body is equipped with a multitude of sensory signals that can help us understand where we are in space (called "proprioception"), whether something we touch is hot or cold, sharp or smooth, whether a muscle feels tight or loose, or a movement or position feels comfortable or uncomfortable, and the list goes on. These signals all boil down to the same basic message to our body, which is whether something is safe or unsafe. It is important to "listen" to the signals that our body gives us on a daily basis and adjust our activities to accommodate the messages we are receiving so we can keep moving well and prevent injury. 

It blows me away the number of times over the past 2 decades I have met clients who have not listened, or "heard" but completely ignored the signals their body was trying to tell them for a long period of time. However, it struck me that some people are just not aware that their body is trying to communicate with them. They may not know that something they feel may be abnormal and injury may result, and that someone like me is specifically trained to help them move and feel better to prevent or overcome injury.  It turns out, what they don't know CAN hurt them! Awareness is the 4th key for a well-balanced life. 

Luckily, some people are aware of their body and notice differences between how things look or feel on one side or the other.  Recently, I have worked with some clients who are feeling pretty good overall, however, they are aware of muscles firing on one side of their body, but not as well on the other side. They sought out my help to bring their body back into a balanced state and prevent injuries from occurring. Keeping tabs on how your body is functioning is important so that you have a baseline established and can gauge whether one of your body parts may be in need of some assistance to feel better. 

There are several important points to consider when becoming aware of your body's baseline. Bring your awareness to your posture and alignment (the blog post from June highlights all the key alignment points to consider). How are you lining up from head to toe when you are sitting or standing? Does one shoulder feel higher or lower? Do you feel any areas of muscle tension or tightness from right to left? Do you feel that you are bearing more weight on one side of the body than the other? Is it difficult to breathe and relax into these positions or do you have to exert effort to breathe, keep yourself upright or relaxed?  Now consider your body's baseline while you are lying down on your back. Do you need a pillow under your head for extra support? Does one leg rotate out more than the other? Does one shoulder feel higher or lower now? Are you aware of any tension or tightness in your body in this position? Is it challenging for you to breathe into all parts of your lungs in this position? Bring your awareness to how you feel when you are walking. Does one arm swing across your body more than the other? Are your thumbs pointed toward your body? Is it easier to push off from one foot than the other? Do you have pain in any of your joints as you take your steps?  

If you answered yes to these questions, you would likely benefit from a Muscle Activation Techniques assessment and treatment to identify and correct your unique muscle imbalances contributing to these sensations. If you are feeling good and not having any of these issues, you must be well aware of your body. Keep up your good work!

Awareness is a crucial element to know your body's baseline and manage it so you can move and feel your best for years to come.  Move well, my friends! 

Spring Prep 101: The 3 Key Steps to Ease Into the Outdoors

This time of year always brings a new energy as we make a transition from Winter to Spring. The cleaning and yard work activities of the Spring, including bending, lifting, squatting, kneeling, and more, involve a lot of muscles that may not be quite ready to roll after the long winter with less activity. Follow these 3 Key Steps to prepare your body for Spring, ensure well-balanced muscles, and optimize your healthy immune system:

1. Alignment Check: Before you head outdoors to work in the yard, you want to be sure your skeletal alignment is efficient and optimal so you can prevent stresses, strains or injuries. Your muscles will work the most efficiently from a symmetrical and well-aligned skeleton, as our bones are the stable base from which our muscles anchor and create movement when they contract.  To perform your own "alignment check" when you are standing, be sure your feet are pointed forward (not out like a duck), and that your knee caps are aligned in the front of your leg (not rotated out or in), and pelvis is neutral (not tucked or tipped). Be sure your ribs are aligned over your pelvis and that your lower ribs are not "thrusted" forward. Shoulders should line up over the ribcage, on the same line as the hips, if drawing a line from head to toe from the side of your body. Finally, your head should line up over the torso with your ears on the same line as shoulders and hips. Easy enough? If you can achieve this alignment, chances are your mechanics will be more ideal too. If you are having trouble achieving any of the above positions, let me know. 

2. Breathe Easy: The Diaphragm muscle is our largest breathing muscle, located underneath our lungs. For efficient breathing mechanics, this guy should be leading the way or else the "assistants" in our upper chest, shoulders and neck get overworked, leading to more stress and tension. Lie on your back with knees bent. Take a deep breath in through your nose and notice where your breath goes. If you're using the diaphragm correctly, the air should come into your torso and push your abdominal contents up and out, as if there is a balloon in your belly. Your shoulders and upper chest should only move minimally at the end of the full breath. Exhale and release the air as your belly flattens.  If you can easily breathe in this manner, your lungs and diaphragm will be more efficient for all of your daily activities, inside and out of your house. If you are prone to seasonal allergies, this efficient breathing technique can be especially helpful in allowing the tiny hairs in the nose to trap allergens and prevent them from getting into your system. I have really enjoyed diffusing my doTERRA "Breathe" Essential Oil in my home and office, as it really helps to open up my airways and cleanse my breaths. I even apply it to my chest before bed, like Vick's Vapo-rub (except without all the nasty petroleum-based chemicals and carcinogenic properties of Vicks). Breathing easy sets the tone for a healthy immune system, a deep and sound sleep, and even more efficient daily activities the next day!

3. Movement Scan: Another great way to prepare your body for the movements necessary for Spring cleaning and yard work is to perform a whole body range of motion scan to see if you notice any asymmetries, which can be a sign of sleepy, or inhibited, muscles or a problem waiting to happen!  To perform your own self-assessment, notice the sensations on both sides of your body when you: Rotate your head both ways, bend side to side, forward and back. Roll your shoulder blades up, back, down and around. How do those feel? Any popping or clicking noises?? Bend your elbows, then straighten. Bring your arms straight up over head all the way as high as you can. Do both arms reach as high? Now, bring your chin to your chest, lean forward and try to reach your hands down the front of your legs all the way to the floor. How far did you get? Any discomfort along the way? Now roll yourself back upright one vertebrae at a time. You may need something to support yourself and balance for these next few movement scans. Bring one knee to your chest, then the other. How do those compare? With one knee bent, rotate your thigh bone internally and externally to see how far in and out your lower leg goes as you rotate the hip. Bend one knee all the way and straighten it. Flex your toes toward your shin and point all the way down. Roll your foot and ankle in circles, clockwise, then counter clockwise. Any stiffness or popping noted here? Now, squat down to the ground and stand back up. How did that feel for you? These are all great ways to assess and warm up your body for all sorts of activities, especially this time of the year. If any of these activities feel difficult or limited, it is a great idea to get it checked out before it becomes a greater issue or prevents you from doing the things you love to do! 

I'd love to help you be sure your body is prepped and ready to go for Spring. 

For the rest of March and through April 2016, I am offering a 

FREE Breath, Alignment, and Movement Screen 

to help you work though these 3 Key Steps.

To take advantage of this valuable offer, call/text (414-405-3956) or email (1212bodyworks@gmail.com) me today and let's schedule your free session! 

Move Well, my friends!