Dynamic Neuromuscular Stabilization Seminar – Seattle

I’m super-excited to announce this seminar!

The owner of Stretch PT and I have set up a two-day seminar with one of the lead physiotherapists from the Prague School of Rehabilitation on “Dynamic Neuromuscular Stabilization for Sport” that’s going to take place in January 2012.

DNS uses the principles of the neurophysiological organization of developmental movement reflexes to create dynamic locomotor stabilization in the client/patient.

Think – “hardware of human movement!”

Here’s the “official” webpage for the seminar – http://leegertrained.com/dns-seminar-seattle

The seminar is going to be at Stretch PT (across from REI), Jan. 21-22nd, from 9-5 both days. The fee for the 2-day course is $450.

Contact me asap if you want to reserve a spot!

And pass this along to anyone you think might be interested in attending!

NOTE: Attendance is restricted to trainers, movement specialists/therapists, physical therapists, and other professionals.

While you’re at it, check out this recent paper someone just sent me. Turns out the “motor programs” for different walking gaits don’t disappear, but are incorporated into new patterns that appear at the toddler stage of development!

How to use the principles of exercise to your advantage

Joel Jamieson posted a great piece on his blog about some of the basic principles of exercise and training. You can read it by clicking that link, but here are the basics:

  • Adaptation is the goal – it comes from progressive resistance/overload.
  • Adaptation is SPECIFIC to the stress – remember the infamous SAID principle. (But the body can only adapt to a certain amount of stress at any given time. Overstep that and suffer the consequences.)

Joel lists some of the “acute variables” of training – the things you can track over time to monitor how your body is adapting to the stress it’s experiencing.

Then he makes a great point – “build your training around residuals.”

What he means by this is that you should approach the planning of your training (if you’re doing that, which you should be, on some level) around how long different adaptations last, once they’ve been established.

This is a very very tricky subject, and I’ve actually never seen anyone approach training or programming from this perspective before.

Now the following are based on my memory, I’ll have to dig to find “precise” answers with references, but as I recall some basic residuals are:

  • Cardiovascular adaptations can decline in as little as two weeks post-training
  • Strength gains and muscle size decline after about 8 weeks of bed rest.
  • And…even though strength gains might remain after four weeks, ligament tensile strength can decrease by as much as 70% in that time.

Jamieson concludes with the great comment that adaptation is highly individual. The best thing you can do is to track your own individual process in whatever parameters you’re trying to improve over time, and observe your own body’s ability to adapt.

YOU – Always your best guide, if you’ll learn some basic principles, apply yourself diligently, and listen to your body.

Maximum aerobic work – the measure of optimal development

In other news…this paper by Apanasenko is GREAT!

He’s talking about a way to categorize fitness testing for children, but some of the statements he makes are fantastic, and can help our understanding of the way our bodies work. Check it:

“PD [Physical Development] is regarded as the key criterion of ontogeny optimality, reflecting the “physical strength resources…”

“Manifestations of life, however diverse, are always inseparably linked to energy transformation. The entire evolution of life on Earth is a process of the improvement of intracellular respiration (energy production) and the transition from predominantly anaerobic to aerobic energy-production mechanisms [8]. This means that evolution resulted in the successive appearance of animals with increasingly higher levels of respiration intensity (Fig. 1).”

“The biological meaning of this process consists in an increase in active metabolism, providing the completeness of adaptive reactions. The physical meaning of progressive evolution is to move farther and farther away from the state of equilibrium, from the state of the primary environment where the first living systems appeared. The conclusion is obvious: progressive evolution of life is associated with an increase in the intensity of the energy production of organisms.”

“The higher the available reserves of bioenergetics, the more viable the organism. The ability to mobilize the resources of organs, systems, and the body as a whole is the first condition of its immediate adaptation to extreme factors. All basic complexes of stress reaction, i.e., the increase in active metabolism, providing the completeness of adaptive reactions. The physical meaning of progressive evolution is to move farther and farther away from the state of equilibrium, from the state of the primary environment where the first living systems appeared. The conclusion is obvious: progressive evolution of life is associated with an increase in the intensity of the energy production of organisms. Thus, the increase in active metabolism, or energy intensification of the secretion of the adrenocorticotropic hormone and corticosteroids, hyperplasia of the adrenal cortex, and even ulceration of thegastrointestinaltract(mobilization of proteins for gluconeogenesis), are links of the immediate adaptive response aimed at mobilizing the energy potential. The more energy per body mass unit is produced, the more effective the biological function. Scientific literature shows a lot of evidence that the resistance of the body to various factors, from hypoxia and hemorrhage to penetrating radiation, is determined by the maximum energy production capacity [9, 10].”

Why is aerobic oxidation “more important” to consider than anaerobic? Well, as Jamieson points out in his fantastic book – the aerobic system is the one that is working all the time. Apanasenko adds “aerobic oxidation is several times more effective (economic) than anaerobic oxidation. Besides, it is necessary to take into account that aerobic oxidation, in addition to glucose, utilizes fats with twice higher energy values.”

Below is a picture of the testing model Apanasenko is proposing. Interesting for the “lay-viewer” because it shows what are currently considered to be key mortality/morbidity measures in physical health.

The Importance of Movement Quality

While movement quantity can be important enough for certain outcomes that it becomes an area of focus, movement quality must be seen as the primary goal in any form of training. The quality of your movement will determine the outcome that quantity ends up producing.

I’ll pick on bodybuilding a bit in this post because it is usually seen as the most repetition-heavy form of strength training out there.

So let’s take the biceps curl in bodybuilding as an example. Common wisdom on the subject says that one can perform this bodybuilding movement that is “single-joint” (using primarily the elbow joint) with a weight that allows 8-12 repetitions in one set before exhaustion/”failure,” with big biceps (hypertrophy) as a result.

That is true on some level, but what about quality? No movement is truly “single-joint.” In any movement the moving part is attached to the rest of the body, which must either support, stabilize or assist the moving joint in its efforts.

We see this all the time – the person on the bodybuilding plan using their hips to drive the weight up.

In this video, Tuan Tran is intentionally doing “cheat” curls. You can tell by his physique that he’s relatively experienced. So, in this instance, the movement quality from the hips is assisting in exposing the muscle (with a controlled eccentric/lowering phase) to more overload. Just so, Tuan points out that his final few reps falter (even in a “cheat” form).

So “cheating” is movement quality, and can be used to help, as well as hurt. The “best” movement quality is the one that moves you to your goal. If your goal is to train without injury, poor movement quality is not best.

What does good movement quality look like?
I think this is the question. It’s been addressed by a lot of somatics practitioners and teachers over the years in terms of aesthetics. Good movement quality from an aesthetic standpoint is controlled and expressive. From a strength training standpoint, good movement quality also exhibits control and expression, in particular of the generation of force.

How do we develop good movement quality?
First, it depends on what the movement is that you want to develop quality in. In general, though, movement quality is the result of a healthy well-functioning neuromusculoskeletal system. That means the body has a broad “map” for movement that it can reference. Such a map comes from the practice of movement in diverse ways – fast, slow, high, low, weighted, free, with gravity or against it, etc.

Diversity of training is the key to good movement quality.

Diversity
The rule of diversity is true, as well, for bodybuilding, of all things. Focus on one plane of movement in one joint for too long, and that joint will begin to break down. We’ve heard of this as “repetitive strain injury.” But practice movements from a variety of angles and we not only avoid overuse, we work the muscle (and the rest of the body) from many angles, rounding out both the “map” and the muscle.

The way to do this is simple – play. Play is the exploration of possibility. Even within bodybuilding, play is possible, as the video above demonstrates. Controlled “cheat” curls aren’t really “cheating.” They’re playing with the rules of strict form to achieve the goal.

Another thing that can help is an understanding of anatomy and physiology. Why does the body move the way it does? How do I achieve xyz goal based on anatomy and physiology. This is the ground floor for approaching goals in strength or fitness training.

Focus on your knowledge base, and take that into your practice or training with a playful attitude and achieve superior results!!

The Biophilic Approach to Exercise

In a recent blog post, Frank Forencich from Exuberant Animal gives us some thought on how nature is connected to human health, how human animals are connected to nature, and why it matters.

Here’s the talk:

Biophilia means “love of life.”

Frank explains that it’s a misnomer to assume that we’re somehow separate from nature. In fact, the opposite is true – WE ARE NATURE.

Human beings are natural systems, embedded in a larger natural system. We are small pieces of a greater whole, that involves other animals such as ourselves.

This “separation” of ourselves from nature is also common in fitness-thinking. We have to go do our “workout” and then we can check that box off on our daily to-do list. We’ve gotten healthy for the day. Next!

The opposite is actually true. A workout is really an exception for most people, not the rule. It’s an anomaly, something “extra” in their day to day existence.

As Gregg Twietmeyer points out in his fantastic article “Kinesis and the Nature of the Human Person,” human beings are what they DO. Specifically in the sense of what we actively do.

We are not what we think we are. Anyone can think they’re physically fit for some task. But put them up to it, and the truth suddenly comes out – one way or the other.

Similarly, in our daily lives, what we do will decide how our lives are going at any given moment.

Talk all you want. It’s one of the points the authors of the book “We’ve Had a Hundred Years of Psychotherapy-And the World’s Getting Worse” make as well. All of this talk has gotten us nowhere.

The human body is a moving living thing. In fact, movement is the sign of “life” as far as we’re concerned. Even children know this, and play this game. Ask any child to “play dead.” They will drop to the ground and lie as still as possible.

Frank’s point is that we really need to begin to embrace our being part of the natural world. We need to stop separating human animals from every other animal and from natural processes in general. This type of thinking is what leads to pollution, deforestation, etc. If we see the land as an extension of ourselves, we think twice before cutting down trees or polluting a stream or river. It’s the same type of care and concern we should have should a doctor tell us that he wants to amputate a limb, or give us chemicals to do something to our bodies.

This trend is related to another transition – from a “doing” species, to a “done-to” species. We have been taught to seek out “experts” who will fix us. Medicine is not bad, but the true healer is the individual. Many people who are given the same medications for the same symptoms have vastly different results. The difference is often in whether or not the individual “owns” their healing process.

When we recognize that we are nature, and that we are our actions more than any other aspect of ourselves, we realize that what we do to anything, we do to ourselves – in a very real way. And vice versa. While it may be possible to avoid this realization until the bitter end, it doesn’t change the reality of it. All avoidance does is leave that wreckage for the next generation to deal with.

Take this into your daily practice of living – recognize that “you” are an ACTION, intimately connected to all of the other actions around you…and then go DO the action you want to be.

While you’re at it, go to Colin Pistell’s site and check out his ideas on the subject!

Copenhagen Summer School 2010

Hi all!

Yes, it’s been quite a while! Good to be back. I’m planning on getting back to my old level of activity here in the blogosphere, starting, immediately.

This post is about the Summer School at the School of Exercise and Sport Science that I attended last week. It was held at the University of Copenhagen, Denmark. It was fantastic!

The school started (for me) with a 17-hour day of travel, that took me across several time zones, and resulted in my arriving in Copenhagen Sunday the 22nd. Two days after I left!!!

The first day was marked by torrential downpours, which I think are relatively normal in Copenhagen. I made it to a restaurant for some lunch – a salmon club sandwich! – and a large Carlsberg beer.

I was staying at the DGI-Byen Hostel, on Hans Christian Andersen Ave. It was a great hostel, and my three roommates were hilarious – two from Taiwan, and one from Spain.

Only one of my roommates was around in the afternoon, so he and I decided to head out to try to find the University in time for the check-in. After a little negotiating of bus stops, and talking to a couple of the incredibly helpful bus drivers, we managed to find the right bus, and get to the school. That night we had a short orientation, and then a nice dinner at the University.

Each day consisted of two presentations by experts in the field (sport sociology) with group discussions of those afterward, lunch, two student presentations (mostly PhD theses, but some masters-level work, like mine), a brief coffee break, a workshop by one of the experts, and then a short break before dinner during which you could do whatever you want, or meet with one of the experts for one-on-one supervision and discussion.

We had talks, and the opportunity to meet with (and to talk informally with) Gertrud Pfister, Laila Ottesen, Annette Hofmann, Reinhard Stelter, Anne-Marie Elbe, Jim Denison, Fabien Ohl, Pirkko Markula, Holly Thorpe, and Lone Thing. All incredibly knowledgeable experts in the field!

The discussions by the experts, and the work of the students, was all amazing. It was such an incredible experience to meet 29 other students from all over the world who are passionate and excited about their work in sport sociology. Our conversations were enlightening, to say the least!

I’m really grateful to have had the opportunity to attend such a great event, and to have met so many wonderful people. If you’re interested in attending next year, I highly encourage you to try! If you want any information about it, let me know, and I’ll be happy to help as much as I can!

Feel Like Crying…

Among the emotions to play with is Sadness.

Specifically, we can play with the overt expression of sadness – crying.

When I worked at Harvard Pilgrim HealthCare in Boston, MA, my boss and I came up with a crying competition. We would come in to work every morning armed with a new “cry.”

We did the “man” cry. We did the “baby” cry, the “little kid who cries so hard they don’t make any sound” cry, the “silent tear” cry so common in movies.

By the end of the year, I think we had accumulated about 15 unique cries.

We thought it was hilarious, and there it ended. I didn’t think of it again till recently, when posting about playing with smack-talk and/or competitiveness in order to explore affective states and performance.

At my friend Steven Stanfield‘s birthday party this past weekend, we resurrected this old game. We must have had over 20 cries by the end of the weekend.

But why, you may ask? What’s the point?

Well, part of the point is to explore your capacity for make-believe.

Part of it is to feel deep within your body the effect that different types of facial expression, breathing, and emoting have on you.

Part of it may be to experience the somatic-psychic connection…that is, how bodily behavior can trigger psychological states or memories. Trying your different cries, do memories pop up unexpectedly? They likely will, since there’s no separation between your body and mind.

So, there it is…the suggestion. Play with crying. You’ll notice when you do that different types of crying (with their accompanying breathing patterns) elicit different feelings in the body.

Process versus Thing

The distinction between process and thing was emphasized to me recently, and ever since, I haven’t been able to stop thinking about it. And, as often happens in my experience, other sources of knowledge repeat the lesson frequently.

What is a “process?” First, “process” is a word. It is a word we use to describe the, usually predictable or repeated, movement of something through stages (its development). Process usually connotes change, ongoing development, and dynamism.

What is a “thing?” Again, “thing,” firstly, is a word, a concept. A “thing” is an identified, isolated object. It is static. While it can change over time, a “thing” is typically seen as relatively constant. And, even if the thing itself is not seen as constant, the concept is constant in our mind.

Why do I point out that those are both words/concepts? Because words/concepts are different from “reality.” Words/concepts are tools we have developed over time, and that use to describe or get a handle on reality.

It’s important to remember that our words are tools. If and/or when we forget that, we stop considering whether or not our words make any sense – in relation to what we’re trying to describe, either to the other person, or to ourselves.

That said, what really is a “thing?”

THANGS
I ask the question, because I’m interested in what is really “static” or “unchanging” in reality. There’s nothing I’ve been able to find. Everything changes. As Heraclitus said – “everything flows”

The only real “thing” it seems, is the concept of “thing” itself. The ability to isolate elements from processes in order to be able to manipulate them.

For instance, in order to use a tree branch as a tool, we first have to separate the branch from the tree in our minds. We have to “thing” it.

Luckily, trees, or nature generally, helps with this “thinging” process. When a branch breaks off, we get to see that. Suddenly, we differentiate between “pieces” of the tree…there’s the “roots,” the “trunk,” the “branches,” and the “leaves.” Science has differentiated smaller and smaller elements.

This process is sometimes called “reification” (the making-concrete of something) or “nominalization” (making a verb (process/action) into a noun (thing)).

This is part of what Western science does, by the way. The specialty of science is to “thing” processes into smaller and smaller, and more and more discrete pieces. Recently, science has begun to embrace “systems thinking,” which takes the pieces identified by science, and attempts to recognize the interrelationships between those pieces.

However, this approach is a little flawed, since you’re already approaching the process from the perspective of the “pieces” you’ve identified. You’re already going from a thing-to-process approach, instead of from a process-to-process approach.

Be that as it may, let’s delve into some “things” we encounter in daily life that are actually processes, and some of the ramifications of treating them in that way.

Being and Becoming
The “process philosophy” folks started to try to describe this back in the early 1900′s, but unfortunately, came at it from a Western perspective…they couldn’t play with it too much, and eventually, most of them end up getting locked up in weird word-play, instead of creating anything meaningful or useful.

Anyway, one of the main distinctions they made was between “being” and “becoming.” Usually, “being” refers to an imagined static state, a “thing.” “Becoming,” on the other hand, refers to the process of continually coming-into-being. Heidegger I think does a good, poetic job of describing this idea in a mindbending way in his book “The Question Concerning Technology.

Happy and Happiness
I believe I’ve mentioned this in previous posts, but happy, or the act of feeling good, is a state of “being.” That is, it’s a single instance in a longer process. We’re never “happy” forever.

However, we lay claims to the “pursuit of happiness” as an ideal. But what is “happiness?” Happiness is the extended state of being happy.

Is that a realistic expectation? As part of a process of feeling/living, doesn’t the feeling of being happy come and go? Is it realistic to want to be happy all the time? If that were to happen, how would we know the difference?

The pursuit of happiness, it seems, is unrealistic…

Success and Failure
When we achieve a goal (which takes a process of learning/doing), we call it success. When we don’t achieve that goal, we call it failure.

However, success usually requires multiple “failures.” This dichotomy is unreal. The process of attempting is the process of alternately succeeding and failing.

What matters most in that process is where we focus our attention. If focused on the task, success and failure are important to us. They provide us with lessons about how what we’re doing is leading us closer to our desired goal or further from it.

If we are not focused on the task, success and failure are relatively meaningless. We aren’t looking for lessons. We aren’t trying to get closer to the goal. We’re just going through the motions.

But we can also focus either on success or failure. If we succeed, we may feel good about ourselves, or linger on that success. If we linger too long, we stop trying, we lose momentum, we’re out of process. If we fail, we may feel bad about ourselves, lose momentum, and fall out of process.

If we see the act as process, though, success and failure each have their turns, and each have lessons to offer us. Those perceptions become tools again, that we can use to help to guide our actions.

What is this thing called? Love?
Another place we can see “thing-speak” or nominalization is in the concept of “love.” I’ve written about love before, recently, talking about the process of observing another person’s development without interference…with passion, but without a cherished outcome.

Love, too, I believe, has been nominalized in our culture/language. We talk about being “in love.” Or “loving” something. But usually, it represents a static state – a certain chemical cocktail – attraction – that we name “love.”

When that happens, we aren’t able to know “where our love went” when that cocktail wears off. In the hangover, we wonder, “what happened?!” We were “in love,” and then “out of love.”

Again, I’d suggest that love is something much deeper and broader than the chemical flood called “attraction.” It is something that also encompasses a certain detachment, admiration from afar, pleasure in watching the unfolding, and also – discipline, self-control, vigilance.

In Relationship, or In a Relationship
The distinction was made to me recently between being in relationship, or being in a relationship.

If we are in relationship, we are in process. We recognize the dynamic as unfolding and developing, as demanding attention, awareness, discipline, care.

If, on the other hand, we are in a relationship, we are in a static thing. We’ve already killed the dynamic before it’s even had a chance to begin.

Exercise
Fine, Josh, but, again, what does this have to do with exercise?

Well, the first example that comes to mind is the concept of “being in shape.” “Being in shape” is actually the ongoing process of “doing in-shape.” If someone is “in shape” and stops there, they rapidly will fall “out of shape.”

Similarly, we refer often to static, controlled exercises. As I’ve said before, while this type of control may be necessary in times of rehabilitation, or intense concentration, it must reflect the process of rehabilitation, or it’s worse than useless.

For instance, when I had my first ACL surgery, the PT’s put me on the leg extension/curl machine afterward. While that is fine, it’s far from enough.

ACL tears frequently mean that the person’s motor-program is faulty…is leading them into dangerous uses of their limbs. Simply doing exercise to strengthen the muscle on either side of the joint may stabilize it, but does nothing to prevent future injuries.

The Gardener
Living in process is like gardening (flowers or food). You go through process with the plants. You try to offer only as much as they need to thrive. It requires a lot of work, a lot of diligence – both to provide for the plants, and to keep yourself from going too far.

And the rest is out of your hands.

Happiness withdrawal…

Here’s a great way to experience what I like to call “physiology tracking.”

The next time you go visit friends, and have some good times for a while, pay attention to your physiology. There is a chemical composition of “happiness” or “joy” happening inside you during that time.

But the time you might notice the effect the most is afterward, when you go through chemical withdrawal.

Some people will call this “sadness” or “feeling blue,” and it is…but it is also “happiness withdrawal.”

The symptoms will be the same as any kind of withdrawal. What will you feel? A lack, as if something is missing. Maybe you’ll notice how much/little of that feeling you had before. That, at least, can help to determine in part how powerful the withdrawal might be – a marker of how much you’ll crave that feeling.

You might notice, upon reflection, that the feeling of withdrawal means that you aren’t feeling that enough in your life…happiness. You might need to figure that out.

If that is the case, the withdrawal feeling points to something we’ve excluded from our lives. Why has it been blocked out?

In that way, withdrawal can help to point us in the direction we want to go (or don’t want to go!). It can serve as a homing beacon (come closer).

Perhaps a lighthouse is a better analogy…it signals both potential safety and potential danger – the shoreline is here, you are safe!… or…the shorelines is here, watch out! dangerous rocks!

In either case, this is the place where you can sublimate your withdrawal into wisdom and action.

The “internal alchemy” here is to follow the feeling of loss or lack…to stick with it, and to track it well. Find what it points to within you, and meet it face to face.

Most “indigenous” cultures have methods for doing this that often involve dancing, singing, playing, (and sometimes, drugs) that allow the tracker to pursue more deeply, free from inhibition.

I think you’ll get plenty deep without the drugs, so try it that way first…but it’s almost always fruitful at some point to take your feeling out into motion in the world. Run, feel your breathing, and use your feeling of withdrawal as your mantra, your training device/guide. Keep it right in front of you. Let it tell you where to go, how far/fast, how many repetitions, and keep pursuing it more and more deeply…listen…listen…

Good luck.