Move Better...from the floor

There is a growing trend in the movement world these days. We are all trying to get back to original positions that can help to regain good posture and help us to move better. In Anna Hartman, ATC and Craig Liebenson, DC's article Rest, resiliency and retuning the body, they encourage us to reconnect with our senses by spending time on the floor and barefoot to help re-awaken the sensory system. There are some easy to learn postures with guidelines for repetitions and technique.

 Perry Nickelston, DC has been doing a series of videos called Mulitcultural Posture  that will help improve mobility and sensory awareness as well. I recommend checking out the entire series and finding where you might need some more time spent.

As all the authors state, these prolonged positions are to be done to your personal tolerance. They may be uncomfortable, but they should not cause pain. If it does create pain, seek a health professional who is a movement specialist for further evaluation.

As a side note....I am currently available for consults and movement assessments in Massachusetts. You may reach me at Laura@MoveBetterLLC.com and stay tuned for my website soon to be release MoveBetterLLC.com

They came, they ate, they conquered......

I am so excited for Thanksgiving. To spend time with my family and just chill together....Oh wait, did they already come and go? It was definitely a blur!!

Faith, Family, Fun....I am truly blessed in my life.

As I contemplated life on my (quick) morning run, I realized that I have a different word of thanks today.

Today, I am thankful for Nikola Tesla, Paul Otlet, Vannevar Bush, Steve Jobs, Bill Gates, Paul Allen, Steve Wozniak, Ronald Wayne and Mark Zuckerberg. Their innovation, fearlessness, and vision allow me to connect with you all across the world.

They provided a means for me to reconnect with high school and college friends. They created a way for me to get to know better my step siblings and their families, and my many cousins--even ones I have never met and ones who live in Italy. They have opened doors for me to get my DPT. They provide music for my "runs". They provide entertainment for my nephew when he's bored listening to us "grown ups" talk about whatever nonsense it is that we talk about. They have provided a means for me to have a relationship with family in Chicago as well as MA even though I don't see them in person as much as I would like.

Without those guys, we wouldn't have a way to express our views, or share our pictures and lives. They have connected me--us--across the world. That in itself is amazing. I am so thankful for what I have learned from all of you, and the friendships we have whether it's an in person relationship that is enhanced online, or strictly online through a professional affiliation.

Sometimes holidays seem like a crazy blur. Since I enjoy cooking, I am usually caught up in providing a meal that I hope everyone will enjoy. This year my oven was broken,  I'd tried TWO smaller, fresh turkeys instead of one, and I thought I'd attempt a brine. This was WAY too many firsts for a holiday meal. My family was patient and supportive just as they are in every aspect of my life. Eventually it worked out and everyone left just a little bit less hungry than when they arrived.

Most importantly, I am so incredibly thankful for my husband and our family. The holidays go by to quickly for me and I wish we could just sit and spend time. I miss those who aren't with us. I love having everyone here, in our wicked crowded home, with the broken oven. You build me up. You make me better. You are what I give THANKS for every single day. Truly, I am blessed.

Forgive them father for they know not what they do

I am really a naive woman at heart. I was out with my friend last night and we heard a song by R. Kelly that I just liked to dance to back in the day when I was "sippin' on coke rum" and enjoying the "freakin' weekend" and just looking for fun. Last night I realized the lyrics are quite sexual. Who knew?

Even though I don't always recognize that a catchy tune is not what I thought, I do also find solace in lyrics of music. This post will reflect some of that. I don't know what the artist had in mind when they wrote the songs, but this is a reflection of what their songs mean to me.

My apparent innocence (?ignorance?)extends to my belief that at heart, people really are good. That throughout the history of the United States of America, we have become a better society. That we finally recognize that all people really are created equal.

I have cried more about the state of our country in the last week than I have in my entire lifetime. It's not that I was so tied to having the first woman President, or that I was fully in support of her policies. I actually hope that President-elect Trump will do something to make people feel better about their own financial status and give the US a sense of safety again against the terrorists of the world.

The problem is, there are quite a few US citizens who consider themselves 'righteous' and rage against Black people/Mexicans/LGBT/Muslims etc, and I believe they are terrorists themselves. The people who are rioting, burning flags and putting others lives at risk...are terrorists. The people who think the new President will bring us back to pre-Civl War days..are terrorists.

Kaleo has a song out that starts "Oh father tell me, do we get what we deserve?" Jokull Julisson has an amazing voice. (I really wish I knew how to put the punctuation in to make the spelling of his name correct. Sorry JJ!!)  I will be listening for their songs and lyrics that make me question "what will our self-gratifying behaviors bring in the future?"

This was a Facebook post written by my sister-in-law regarding my niece:

"A phone call from my daughter at 12:30 a.m. last night....hearing the tears in her hello...are you ok???...racial slurs thrown at her as she walked from the bus to her apartment after work...outright feelings of betrayal caused by members of a neighborhood where she once felt "safe"...gone...poof...

In a nanosecond...a mother's fear, protective ways and rage coursed...words of attempted comfort and rallying strength felt so powerless and useless...

Please, someone tell me how to navigate this storm without fear, suspicion and anger becoming our new norm..."

And this was a Facebook post of a young man I used to coach:

"Last night at the bar, an old white man came in and started harassing a black woman who was trying to get a drink. Then he started bragging about how we were "finally going to replace the negro president". I threw his ass out of the bar, but this is exactly what i'm terrified about, and what I've been reading about all over the country today - the election of this man being seen as permission to be openly racist, misogynistic, xenophobic, etc. and i have a lot of friends who now face even more challenges than they already did.

So to my friends who are women, black, brown, gay, trans, queer, anything - I love you, I want us to be part of each others' lives, I want to listen, I want to do better. I'm here, I'm present, I'm ready to keep doing the work."

These are just 2 examples from people I know. What is wrong with (these) people?

I am not completely naive or blameless. I have guy friends who are obnoxious and make crude comments about women that I ignore, because I know at heart they are just preening and I never saw it as harassment.  I have been "groped" at bars before. It was harmless (no private parts were touched) but it still invaded personal space. I now wonder why this has been acceptable in my own head? Have we as women encouraged and allowed this behavior, instead of using our brains,  so that we may actually be seen and heard?

Green Day has been a long time favorite band of mine. In the song Holiday that was released in 2004, they have forseen "the dawning of the rest of our lives" and it makes me cry. The lyrics remind me of the people who think it's ok to riot, or that it's ok to single out a person for what they believe or who they are. It is a prophecy to what the US has become.

"The representative from California has the floor.

Zieg Heil to the president Gasman

Bombs away is your punishment

Pulverize the Eiffel towers

Who criticize you government

Bang bang goes the broken glass and

Kill all the fags that don't agree

Trials by fire, setting fire

It's not a way that's meant for me."

My brother, who is the most caring and peaceful man I know, said some words of lost hope after this week. When people I care about are scared and hurt, I get defensive. The angst that is going on in the USA right now has me very sad...and angry. I wish the people who think all of this is ok could spend one day in the people they are terrorizing's place. I wish that American's would get over themselves and realize that by acting this way, we are just as bad as the people who attacked-and continue to attack-us.

Even with all of the bullshit that is going on, my reading yesterday from Change Your Thoughts Change Your Life reminded me that I truly believe in forgiveness, hope, and love. I am scared for the direction our world is heading, but deep down, even though I am naive, I agree with Anne Frank that "in spite of everything I still believe that people are really good at heart... I can feel the suffering of millions and yet, if I look up to the heavens, I think that it will all come right."

All of us who call ourselves Americans (except maybe the actual Native Americans) have ancestry from a different part of the world. My mom's father and grandparents came from Italy in the early 20th century because they wanted a better way of life.I know they believed that the USA was the place to provide the freedoms that they did not have in Italy. Ironically, I wish I could spend more time in Italy now.

For my niece who was verbally assaulted last night, for my friends who are gay, for those who are on edge because of their religious beliefs, I repeat what that young man I coached said..."i love you, i want us to be part of each others' lives, i want to listen, i want to do better. i'm here, i'm present, i'm ready to keep doing the work." 

For all of my nieces, the girls I've coached, the daughters of my friends and my girlies who are living the dream... know that you are amazing. Boys can gawk at you. They can talk smack. You don't have to respond. You don't have to accept. You don't have to believe that they are the majority of the world. You certainly don't have to dress and act like sex appeal is all that you are about. You are amazing for who YOU are. Hold true to that and don't sell yourself short.

For all of us who feel scared about what is yet to come, Jimmy Eat World, In The Middle has some great words of wisdom: "You know they're all the same. You know you're doing better on your own, so don't buy in. Live right now. Just be yourself. It doesn't matter if it's good enough, for someone else."  Keep doing good things. Keep loving, caring and forgiving. Keep looking for the good that is in the world, because it's there. 

As I sit here watching the Patriots, who had members who voted differently than me, with the American flag being held strong in center field while the Star Spangled Banner plays, I am crying again for the belief that the USA will remain a place of freedom and equality. I am hopeful that our new President will be a catalyst to bring the country together and make the world a better place to be.

For those who believe that we are one world who are all created equal, keep shining your light and be the change you wish to see. 

For those who think it is ok to degrade, humiliate, or even be disrespectful to ANY being in this world, don't follow me.  I have no space for your hatred in my life anyways. I am filled to the brim with hope and love for my country.

The right to vote

I have the pit in my stomach today as if the world is on the brink of something big. As this has been the most obnoxious political campaign in my 49 years on this planet, I am not surprised. I have debated for the last 2 years on whether I would actually vote at all this year. I have only voted since George W took office (I voted for Gore...and then Obama), I mean, does my opinion really matter? As it turns out, both of the past two Presidents have done a good job by me, especially given the culture they have had to work with.

I decided yesterday that I will in fact vote today. Not because I have a strong feel for any candidate, but because in 1776 some brave people took a stand to make this country not just America but the UNITED States of America. In 1920, so ridiculously brave women stood up and fought for what I  consider normal and expected: equal rights for women, and the right to vote. My great-grandparents moved here in 1920-ish so that I would have these freedoms.

Voting in the US is a right that was earned not so long ago. Our 50 states plus those territories that aren't quite states yet, are so very lucky for the life we live. We have the freedom to choose who we want to lead the country. We have the freedom to believe in who and what we want. We have the ability to work hard and create the life we want. We have it in our power to do good by others and respect everyone as an individual.

I am definitely anxious about what the next 4 years will bring. It's my hope and prayers that whoever wins the majority of the votes today will foster a country of UNITY as we go forward. The chaos and anger that has been growing needs to end. We need to remember just what made our country great in the first place.

Vote if you choose today. Remember that people long ago fought for us to have a democracy and the person with the most votes wins. No matter who ends up our next President, I hope we can stand by our nation and continue to earn respect, and be truly great, by holding each other up vs tearing each other down.

How a Kettlebell can help you move better

My current fitness goal is to become a Strong First Certified Kettlebell instructor. I chose to train with Evan Marcantonio, a very skilled SFG Instructor, who owns the Worcester Kettlebell Club, because I wanted to learn how to do the components for the certification correctly and to prevent injury as I started to lift heavier weights.  As I have started using Kettlebells more in my training, I have heard a lot of arguments on the dangers doing swings and snatches. As a physical therapist, I would disagree. If you know how to use it properly, and have the right mobility and motor control, it is a great tool to incorporate into any area of fitness, and of course in physical therapy. If you don't have sufficient movement there are modifications to help you improve and to achieve your goals.

Kettlebell swings are great for lower body and core power and stability. Spend just 5 minutes doing some 2 hand swings and your heart will get a great workout too. Swings can help if you want to be able to move a couch with good body mechanics, or just to help you get out of that couch. Stuart McGill, who is a physical therapist with a specialty in back injuries and research, noted that while the Kettlebell is not for everyone it is a useful tool. Swings can actually help prevent back pain when taught with good postural mechanics, proper hip hinge and core stiffness.

 The snatch will not only help with the aspects noted in the swing, but will also encourage rotational stability with the overhead component. It might be beneficial in helping you to throw better, or to help you get into that overhead cabinet for life.

 I like the hard style swing because there is less adverse demand, yet a lot of work on the core and hips vs the overhead swing. The article, The American Swing by Brandon Hetzler, provides an argument for the overhead swing as well as why a snatch may be a better option. Again, ...IF a person has the basic requirements and they're done correctly.  I myself have been holding off on performing the snatch because I am lacking a bit of overhead and core mobility and stability.

The windmill is an exercise that will help to improve both mobility and stability. This can be helpful if you have limitations in your hips, your hamstrings, your trunk rotation, or your shoulders. It can help you gain mobility for squatting and dead lifting or just picking something up off the floor. Of course, it's also important to do them correctly and there may be other drills to make sure you are ready to perform them safely. Check out  Girls Gone Strong-kettlebell-windmill  for more benefits of the windmill. SFG Master Instructor, Mike Perry's video Windmill technique on how and when windmills might be good to do, is also an excellent resource.

The Turkish Get Up (TGU) is an all over body exercise that re-teaches you how to roll and then get up and down from the floor. Since being able to get up from the floor is a predictor for longevity, shouldn't you do some work to continue to be able to do it? The TGU can be broken into steps and to work on different mobility deficits. It can be done with or without a bell and virtually anywhere. In this video Gray Cook and Dr. Mark Cheng talk about different components of the Turkish Get Up and how you can utilize breathing to assist your movement as well.

It's safe to say that the Kettlebell can be used to improve fitness as well as many aspects of your activities of daily life....when done correctly. I started to consider this article when I saw a young man in one of the gyms I workout at doing his snatches and windmills incorrectly. His intent to improve his mobility was good, but he was setting himself up for injury. He started the snatch in an awkward position from standing vs from the hike (learned in a correct swing). He  performed the windmill like a rotational squat with a really heavy weight overhead. This could create a torsional force on his lower back and limit the actual hip and shoulder mobility he said he was looking for. I was concerned after 2 sets and decided to say something on his last set. I don't like to correct someone on their first set...could be the movement pattern was a fluke...but, after 2 sets, it was definitely not a fluke.  He politely defended his mechanics and continued in his way.

If you're interested in learning how to utilize this incredibly valuable tool, I encourage you to learn good technique from a qualified instructor. Here you can find a list of Strongfirst Instructors close to you. Doing so may help you to move better and see great gains. Either way it's your choice. I can also provide you contact info for a physical therapist near you, should you require help to get you back on your feet after an injury due to poor technique.

Move better....for life.