Does Flexibility Matter?

We are often asked if stretching is an essential component of a fitness program to prevent injuries. Flexibility, also known as range of motion, is important at any age. But not only is it important to maintain range of motion, to prevent future injury one must also have muscle strength to control their flexibility. There is a very fine balance between keeping the motion of the joints and strength of the muscles in balance. Too much flexibility contributes to reliance on ligaments instead of muscle strength, leading to unstable joints. For a great example, think of how little kids play in a deep squat position for a long amount of time. It takes a lot of muscle strength to stay in that position as well as lower body flexibility to get there in the first place. We are born with a great range of motion, but we tend to lose it as our movement patterns change as we age.

Flexibility prevents your tissues from becoming stiff, allowing you to use certain movement patterns. For...

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Better Health Starts with Mindset

By the time many people seek out our services, they are frustrated by the state of their health. People often get trapped in the cycle of believing they will never get better because of their health conditions or age. After having worked with so many people, we can tell you that mindset makes all the difference. Those that believe they can be healthy get there, no matter where they are starting from. Research agrees and supports the notion that the self-perception of our health influences our health behaviors and outcomes more strongly than other factors.

Health perception includes appearance, function, and ability to perform physical activities. This self perception has been shown to influence physical activity among all age groups. Those who believe they are healthy are likely to be more active. Likewise, those who have a negative perception of their health are less likely to be active, therefore more likely to develop chronic diseases. As we have discussed in the...

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Creating a Better Sleep Environment

Good quality sleep is a basic human need that is often overlooked in the discussion on health and wellness. According to the Centers for Disease Control and Prevention, nearly 19% of adults in the US report not getting enough rest or sleep. Sleep habits are one of the first questions we ask our patients as the body cannot heal without enough rest. While our primary goal as therapists is to teach our patients how to move better, we cannot make meaningful progress without the foundations of good health in place. Improving your sleep is an essential first step toward better health whether you have chronic health conditions or not.

What is Sleep Deprivation?

Sleep deprivation occurs when you either do not get enough sleep total, sleep at the wrong time of day, or do not get good quality sleep. Adults who experience sleep deprivation may report not feeling refreshed when they wake up and feeling tired throughout the day.

There are many negative health effects of sleep...

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The Slow Approach to Health

A common perception in our society is there is one key to living a healthy life that we have not quite figured out yet. Chronic disease is rampant in our aging population so we must be missing something, right? Some unknown, mysterious secret that will change our health in an instant if only we could find it. However, the real truth is health involves many components and is constantly changing as part of a never ending journey. Eliminating one certain type of food or taking a new supplement is never the answer on its own, but can be a small part of the big picture. There is not one magical exercise or one type of food that will completely turn our health around.

Health involves more than looking at objective measures such as calories, weight, and blood pressure. We also need to spend time looking at the quality of our food, movement, and lifestyle. We make daily choices that either help or harm our health. Nothing changes drastically in one day or with one decision. Therefore, the...

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Building Bone Density Starts at Any Age

Building bone density starts decades before osteoporosis is a concern. At the same time, it is never too late to start building bone density even if you have already been diagnosed with osteoporosis. Bone, just like any other tissue in the body, constantly undergoes a process of new cell growth and old cell breakdown. Different factors, generally lifestyle choices, change this ratio and may start to cause problems with bone formation. Osteoporosis does not impact all bones equally, but instead is an indicator that bones that have low density are not being stimulated to grow for a variety of reasons, like inadequate loading. Certain types of stress to the bone caused by movement and weight-bearing stimulate new growth. Bone takes about 10 years to completely turn over, so every 10 years you get a new skeleton!

Mechanics of Bone Growth

Mechanical deformation, like forces from gravity, ground reaction, and muscle contraction, stimulates bone growth and resorption. Muscles...

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Hate Exercise? Try Movement Instead.

With our society becoming more unhealthy as a whole each year, movement professionals find ourselves pressed to reframe the discussion around health, wellness, and movement. We all understand the benefits of exercise, yet adhering to an exercise routine tends to be a completely different story. The most important conversation we have with new clients is discussing their physical activity history. This gives us a clear picture on how set our clients up for success in their health and wellness goals. One of the most common reasons we hear for a history of not sticking to an exercise routine is lack of time. The guilt and shame associated with not going to the gym creates a further aversion to exercise, becoming a vicious cycle. 

But what if we told you there is a way to get healthier that does not involve traditional "exercise"? Sound too good to be true? We promise this is not only possible, but also ideal in terms of your health. The solution is a movement-based...

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Mindful Movement 101: How to Move Mindfully

At the core of our approach in helping our clients along their journey toward better health is building a mindful movement practice. 

A mindful movement practice is different from a typical exercise or fitness routine. Mindful movement is one of the most overlooked components of health habits! Mindful movement is for everyone, from those who consider themselves elite athletes to those who would describe themselves as couch potatoes. 

Over our years of practice in the medical field, we have noted much of the messaging thrown at us by the fitness industry can be more of a detriment to health than a help... So, we set out on a mission to change the thought patterns around movement to encourage emphasis on the many positive health benefits of exploring your mobility! 

One of our first step with new clients is guiding them through establishing what we call a "movement practice". A movement practice is individualized based on the health goals of the...

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Want to Move Better? Start Here.

How much time do you spend thinking about how you move throughout the day? If you're not getting the health results you want, your movement is likely a huge factor! 

Movement really comes down to a matter of convenience... Today, moving more to accomplish daily tasks is viewed as an inconvenience. We now have access to devices serving the sole purpose of making our lives easier, from electronic kitchen appliances, to phones, to vehicles. These devices externalize the work of our muscles, effectively outsourcing the work of our body. “Upgrading” to their product results in doing less work throughout our day. This is promoted by advertisers as sign of status, progress, and luxury. A device that results in less work is the ultimate end goal and this message is thrown at us from every direction!

However, these "conveniences" come with a major down side...

Humans were intended to move. Our movement impacts not only our physical health, but our mental health and overall...

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