It’s never just one muscle

Often, when we have pain, there is a perception that there is one particular muscle that is causing the problem. Such as, “Oh its my psoas/piriformis/hamstring” etc. And while that may be where you feel the pain or restriction, it is not necessarily where the problem is.

Muscle never work in isolation, they can’t. In order for one muscle to contract, another, opposing muscle must relax, this immediately means you have another muscle brought into play. Muscles work in groups and fire in patterns of contraction to facilitate movement. So a sore or tight psoas/piriformis/hamstring is really just one part of a much bigger habituated involuntary full body pattern of contraction. In Clinical Somatic Education we call this Sensory Motor Amnesia.

The Three Reflexes we work with in Clinical Somatic Education; Green Light Reflex, Red Light Reflex and Trauma Reflex, are examples of universal full body patterns of muscular contraction. These reflexes are common to all creatures with a spine and nervous system so it is important to be able to recognise them in yourself.

hamstring runnerIt’s that pesky hamstring again! Or is it?

 

From a Somatics perspective, we look for the connection between the problem/pain area and the three Reflexes mentioned above. For example tight/sore hip flexors, could be as a result of habituated Red Light Reflex. If it is only the hip flexors on one side, or perhaps the piriformis on one side, it may suggest a Trauma Reflex. A chronically tight and painful lower back can be caused by habituated Green Light Reflex. In order to address problems like these you must first release the relevant reflex and then improve the functioning of the entire movement system. As a living, breathing, conscious Soma* you are a SYSTEM OF MOVEMENT. Movement dysfunctions must be addressed by looking at that system in its entirety and improving its functioning in its entirety.

How is this done? Well, first we look at posture for signs of habituation of the Three Reflexes. Usually all are present to some degree. In that case which one is most dominant? What way is the brain and nervous system holding the body? Looking at the entire system.

We watch the client walking. What parts of the body move freely, which parts of the body do not move freely? Which side bears more weight? Again, we are looking at the entire system.

Then we palpate, that is we feel the tonus or hardness of the muscles, both standing and on the plinth/worktable. Are they tight? Which ones are tight? Which ones are soft? What is the relationship between them? What changes in the tonus from standing to laying down? Where is the Sensory Motor Amnesia (SMA)? Again looking at the entire system.

Then we decide which reflex to address first based on our observations. With that decision made we educate the client through gentle guided movement patterns and full body pandiculations. They learn how to sense the Three Reflexes (see links above), these universal full body patterns of contraction. How to recognize them, how to contract into them VOLUNTARILY and more importantly, how to RELAX out of them VOLUNTARILY.

Working in this way, by educating the client, allows for systemic improvements in movement, comfort and pain reduction. Because clients learn how to do these movements for themselves, they can repeat the process at any time by themselves. Thus becoming more self aware, self correcting and independent.

So with all that said. Do you have a muscle that seems to be tight or sore? If so, explore your movement a little further. Which parts of your body move freely and comfortably? Which parts do not move freely and comfortably? With a little investigation you may find that it is never just one muscle.

*Soma: the body experienced from within

~

www.clinicalsomatics.ie

 

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New Year, New Resolutions, New You?

At this time of year many people start thinking about New Year Resolutions. Often these resolutions will involve getting fit or losing weight. Your success or ability to lose weight and/or get fit will be intrinsically linked to your ability to move well. We get fit by moving and we lose weight by moving. If we cannot move well and without pain our chances of fulfilling these particular goals are slim… pardon the pun!

new-years-resolutions2_dreamstime_m_17232559
So with that said it would make sense to address your ability to move and perhaps make improving your movement one of your new years resolutions. When you can move well and without pain you will be more inclined to continue with your chosen exercise regime/activity. You will also be less likely to pick up an injury that might scupper your progress.

Moving freely and without pain is the foundation stone upon which you can build your new healthier lifestyle for 2016. Somatics is all about improving your movement. A daily somatics practice will lead to;

Pain relief: You are unlikely to keep up a new fitness regime if you have pain. Somatics can resolve your chronic pain issues (read more here)…

Improved movement: Somatics improves your movement by eliminating Sensory Motor Amnesia leading to greatly improved movement (read more here)

Improved posture: When you release and relax you muscles your posture improves automatically (read more here)

Improved balance, coordination and proprioception: When you can contract and relax all your muscles voluntarily you will have better control of your whole body (read more here)

Improved sleep: When your muscles are relaxed it is easier to fall asleep and stay asleep (read more here)

All of these benefits will go a long way towards helping you achieve your fitness or weight loss goals for 2016. If you would like to learn more about Somatics check out this blog entry which provides example of some Somatic Exercises and links to further Somatics resources. If you live in Dublin, you can contact me directly to book in for Private Somatic Movement Classes or Clinical Hands On Sessions here.

Whatever your goals are for the new year, have a happy, healthy and active 2016!

~

www.clinicalsomatics.ie

Somatic Education – The Basics and some Resources

In my last post I talked about the difference between stretching and Pandiculation. Based on the number of emails I received in relation to that article I want to clarify how Pandiculation relates to the other main elements of Somatic Education which are;

Sensory Motor Amnesia (SMA)

&

The Three Reflexes (Green Light, Red Light and Trauma)

You can’t fix a problem that you are not aware of. In the context of Somatic Education, Sensory Motor Amnesia is the problem, the Three Reflexes are how the problem presents and pandiculation is (one of) the tools we use to address and resolve the problem.

Everyone has some degree of SMA, from a little to a lot. Read more about what SMA is and how it develops, here.

SMA shows itself in the body as habituated contraction of Three Reflexes. These are brain reflexes, if you are conscious and reading this, then you have a brain, and if you have a brain, you will be susceptible to habituation of these three reflexes. I encourage you to read the three blog entries on each of the reflexes.

Here they are;

Green Light Reflex

Red Light Reflex

Trauma Reflex

When we habituate any or all of the Three Reflexes we will inevitably have movement deficits and/or muscle pain. The extent of either will be dependant on the subtlety or severity of our Sensory Motor Amnesia. Regardless, the approach to resolving the SMA is the same. We must remind the brain how to use the affected musculature correctly. We do this by voluntarily recreating the Three Reflexes and then slowly decreating them.

In the case of Green Light Reflex, this involves  purposely contracting the muscles of the Green Light Reflex, which is all the muscles of the back of the body. This allows us to take cortical* control of those muscles, and then slowly relaxing them under control. This simple act of pandiculating reduces the resting level of tension in the muscles for better movement, reduced pain and improved comfort.

Here is an example of a simple Somatic Exercise to address Green Light Reflex, pandiculating the muscles of the back of the Spine, with an emphasis on the lower back muscles. I would advice watching the video first and then doing the movement whilst listening to the video.

Arch & Flatten with Laura Gates – www.fullmovementpotential.com

Here is another simple Somatic Exercise that addresses Red Light Reflex. Again watch the video first and then do the movement whilst listening to the video.

Flower with Martha Peterson – www.essentialsomatics.com

As you can see from the videos, Somatic Exercises are performed, slowly and gently with the intention of something like a yawn. Try these out and leave a comment on your experience. I am currently developing my own instructional  Somatic Exercise videos and an eBook which I hope to have available in the new year. If these are something you would be interested in leave a comment below this post.

In the meantime here are some links to Somatics resources around the web. You can find more videos from each of these Somatic Practitioners on Youtube and Vimeo.

Martha Peterson – www.essentialsomatics.com

Laura Gates – www.fullmovementpotential.com

Lawrence Gold – http://lawrencegoldsomatics.blogspot.ie/

Susan Koenig – https://www.youtube.com/user/somaticsforyou

 

Books about Somatics

Somatics by Thomas Hanna

The Body of Life by Thomas Hanna

Move Without Pain by Martha Peterson

Move Like an Animal by Edward Barrera

The Sustainable You by John Loupos

 

Somatics Exercises instructional DVDs and CDs

Essential Somatics
Fantastic instructional DVDs and CDs from Martha Peterson

Somatics Educational Resources
(about half way down linked page under the heading AUDIO). These are Somatic Movement Classes guide by the late Thomas Hanna, the man who developed this work. Highly recommended.

Lawrence Gold
Comprehensive Somatics instructional CDs and DVDs for a wide range of issues.

 

I’ll be back soon with my regular Somatics blog posts, in the meantime share this post with anyone you know who is interested in Somatics resources around the web.

~

www.clinicalsomatics.ie

Stretching Vs. Pandiculation – What’s the difference and why does it matter?

Let’s look at the key differences between stretching and pandiculation. Pandiculation is used extensively in Clinical Somatic Education to regain the brain’s control of tight painful muscles.

Stretching sends sensory information only as far as the Spinal Cord
When a muscle is stretched, the sense receptors within that muscle send information to the spinal cord to indicate that the length of the muscle has changed, in this case lengthened. The spinal cord in response sends an impulse to the muscle being stretched, triggering a contraction (tightening), it also sends an impulse to the opposing muscle inhibiting a contraction. So, stretching a muscle causes it to respond by contracting. This is counter to what you’re are trying to achieve when you stretch. This is a very basic explanation of the stretch reflex. As you can see the brain is not involved in the process at all, the stretch reflex is a spinal cord reflex.

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Pandiculation sends new sensory information all the way to the Brain
When a muscle is contracted, the sense receptors within that muscle send information all the way to the Sensory Motor Cortex of the brain (see image below) to indicate that the length of muscle has changed, in this case shortened and also that the level of tension in the muscle has increased. Because this information has reached the brain, the muscle can be sensed or ‘felt’. It is now under your conscious control. At this point you can choose to increase, maintain or decrease the level of contraction. When pandiculating you will slowly decrease the level of contraction all the way down to complete rest. But the take home point is you ellicit full cortical control over the muscle when you contract it voluntarily.

SMA Brain Diagram

Stretching is passive
Stretching is passive, you are not actively using the muscle, you are merely pulling on it, there is no brain involvement.

Pandiculation is active
During a Pandiculation you are actively using the muscle, your brain is involved in the process.

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Stretching decreases potential power output of  the muscles involved
Passive stretching and even PNF* stretching temporarily reduce the potential power output of the muscle.

Pandiculation increases sensation & awareness of the muscles involved
Pandiculation strengthens the connection between the sensory motor cortex of the brain and the muscle. The muscle can be sensed more clearly and control of both functions of the muscle (contraction and relaxation) are increased. This is because the muscle is both contracted and relaxed slowly and carefully during a pandiculation, essentially allowing you to practice both functions.

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Stretching provides no new sensory information to the brain
Because the brain is not involved in a passive stretch there is no new sensory information for the brain. Therefore no new learning takes place. This may be the most important difference between stretching and pandiculation

Pandiculation provides lots of new sensory information for brain
Because the brain is very much involved in the process of Pandiculation there is a large amount of new sensory information for the brain. Therefore new learning takes place.

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Stretching can be painful
Passive stretching is generally uncomfortable and can even be painful especially if Sensory Motor Amnesia (SMA) is present.

Pandiculation feels good
Pandiculation performed correctly feels very pleasurable and relaxing. It has the feeling of a yawn.

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No attention required to stretch
There is no focused attention required to pull on a limb and evoke a stretch.

Attention required to paniculate effectively
Focused attention is absolutely required to perform an effective Pandiculation, both to contract the desired muscle and also to control the slow relaxation phase so that it feels smooth.

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Temporary change in length
Passive stretching confers only a temporary change in length, if any, as the muscles reflexively recontract in response to the stretch.

Long term change in length
Pandiculation confers more permanent changes in muscle length as you brain LEARNS a new longer resting length for your muscles. Please note the changes in muscle length that are achieved through pandiculation are as a result of the reduced level of tension in the muscle. They are not as a result of tissue remodelling.

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Stretching does not eliminate Sensory Motor Amnesia
Passive stretching does nothing to eliminate the habituated levels of chronic muscular contraction that are typical of Sensory Motor Amnesia (SMA).

Pandiculation eliminates Sensory Motor Amnesia
Pandiculation eliminates SMA quickly and easily by returning control of the muscle to Sensory Motor Cortex and allowing you to learn how to relax and lengthen your muscles.

These are the main differences between Stretching and Pandiculation. One final point to note is that often when people stretch they will stretch muscles in isolation, whereas with pandiculation one contracts many muscles at once. This allows us to release large patterns of contraction more quickly and effectively.

The learning component of pandiculation allows you to develop better sensorimotor control over your muscles, and muscles that you have full control over will not cause pain. It is only those muscles which you have lost control over that become chronically tight and painful. The pain is the warning sign that you do not have control any more.

If you would like to learn more about Somatics and how it can help you to improve your movement and reduce or eliminate your muscle pain, get in touch here.

 

~

www.clinicalsomatics.ie

Neck and Shoulder Pain and The Red Light Reflex

How does The Red Light Reflex cause, neck pain, shoulder pain, back pain, problems in the arms and wrists , shallow breathing and poor posture?

Red Light Reflex is an habituated and ongoing tightening of all the muscles of the front of the body. When you forget how to relax and lengthen the muscles of the front of the body you can develop many problems over time. In Clinical Somatic Education we call this inability to release and relax muscles Sensory Motor Amnesia (SMA). With Red Light Reflex the main muscles involved are the muscles of the belly (Abdominals), chest (pectorali major and minor), shoulders (upper trapezius) and inner thighs (adductors). So how does involuntary chronic tightness in these muscles lead to pain and poor movement?

Stickman_Template_Red_Light

Neutral posture (left), and a typical Red Light posture (right)

 

Some points to notice, in the figure on the right.

  1. The forward curving of the spine
  2. The change in angle of the rib cage and pelvis due to the tightening of the belly and chest muscles
  3. The drawing together of the rib cage and pelvis due to the tightening of the belly muscles
  4. The corresponding forward position of the head and the shoulders as a result
  5. The bending of the legs and arms
  6. The reduction in true height as a result of the spinal curve

 

Back Pain
As you can see from the image above Red Light Reflex causes a curving forward of the spine. This creates a situation where the back muscles are always lengthened but at the same time working hard to keep you upright in gravity and maintain your head position. This constant workload creates sore, tired back muscles and leads to pain in the mid and upper back.

Birds-Eye-Red-Light

Neutral posture, absence of Red Light Reflex >>>>> Red Light Reflex

 

Some points to notice, in the figure on the right.

  1. The sunken chest, rounded back and shoulders forward
  2. The head pulled forward of the centre line

 

Neck and shoulder Pain
When the belly, chest and frontal neck muscles are tight making the spine curve forward, they draw the head and shoulders forward too (refer to images above), creating a rounded back and stooped posture. This makes it difficult to stand up “straight”. The constant forward and shrugged position of the shoulders can also cause discomfort and pain whilst limiting your ability to turn your head left or right and also to raise you arms straight overhead. The shoulders must rest in a neutral position in order for the neck and arms (and in turn the elbows and wrists) to move freely and function properly. When the shoulders and head are constantly drawn forward this reduces the amount of space internally in the front of the chest and neck. This means less space for all the nerves and blood vessels which innervate the shoulders and arms. When these nerves and blood vessels are compressed or inhibited it leads to problems in the…

Arms, Elbows, Wrists and Hands
Problems in the arms, elbows, wrists and hands are also often due to habituated Red Light Reflex. The brachial plexus, which is the main nerve that innervates the (upper limbs) arms runs between the scalene muscles of the neck, through the area behind the collar bone and just behind the attachment of pec minor (small blue chest muscle in image below) towards the armpit. When the chest and neck muscles are habitually contracted, as is the case with Red Light Reflex, they can compress the brachial plexus causing; Thoracic Outlet Syndrome, tingling and numbness in the arms and hands, weakened grip, carpal tunnel syndrome, cold hands etc. This is yet another example of tightness in the centre of the body leading to problems at the extremities.

Breathing
You can also see in the image below the intercostals, these are the muscles that are found in between each of the ribs. In Red Light Reflex these muscles will also be habitually contracted to some degree. As you can imagine, if these muscles cannot relax fully your ability to breathe deeply is reduced. In this situation the ribs are no longer free to expand making space for the expanding lungs. As a response to this we begin to chest breathe which adds further fatigue and tightness to the muscles of the chest, neck and shoulders. Chest breathing is inefficient and can cause systemic low level anxiety and fatigue due to insufficient oxygen intake. Belly breathing in contrast is efficient and helps you feel relaxed and energised. Belly breathing is only possible when we are able to let our abdominals and intercostals (between the ribs) relax and lengthen. The image below highlights the chest muscles (pectoralis major and minor) and the abdominals for clarity.

 

Chest_Abs_Highlighted

Right side Pectoralis Major , Left side Pectoralis Minor and Abdominals highlighted in blue

 

As you can see Red Light Reflex can contribute to a myriad of complaints. The good news is it is relatively straight forward to release and relax all the muscles of the Red Light Reflex using safe simple Somatic Exercises or through Clinical Hands On Lessons. Through Somatics you will learn how to recreate these Reflexes voluntarily so that you can DECREATE them voluntarily. We do this by pandiculating all the muscles and movement patterns involved in each reflex (Green Light, Red Light and Trauma). This allows YOUR BRAIN to regain control of your muscles, and in turn your body and movement. If you would like to learn more, you can get in touch with me here.

~

www.clinicalsomatics.ie

It’s all Movement

Reading is a highly complex MOVEMENT SKILL, it requires fine motor control of the eyes in order to follow the line of text to the end and then find the start of the next line to continue reading. As children, many of us would use our index finger to find the next line of text and our eyes would follow the finger. As our motor control of our eyes improved, we were able to do away with the guiding finger.

Speaking involves fine control of all the muscles of the tongue, mouth and larynx and the diaphragm and abdominals coordinated into that which we call speech, speech is nothing more than specific movement patterns of these parts organised in such a way as to create sound.

Singing is a more refined and expressive extension of all of the above.

Writing also involves very fine motor control of the hands, to hold the pen or pencil, to adjust the pressure and to make the necessary shapes to create clear legible handwriting.

Drawing or painting is an extension of the above

Playing any musical instrument involves learning a series of movement patterns enabling the playing of musical notes and then combining them to create music.

Touch typing on a keyboard is again a learned movement skill.

Even something as mundane as eating, involves highly complex motor skills to cut and fork your food and guide it to your mouth. Ditto guiding a drinking glass from table to mouth.

Every single thing we do as human beings is movement, even those things which we don’t normally associate with movement, or think of as movement. Movement is the function of a human, no other creature on this planet has as much movement potential. This is easily observed in our countless sports, dance, martial arts, gymnastics, and many other activities. In fact we instinctively admire and revere good quality movement, we may call it grace, or skill. We will pay good money to observe high quality movement in action in sports, dance, theatre… Every 4 years we have the Olympic Games, a showcase of different movements skills performed at the very highest levels, and those who are the most elegant and refined, perform the best and win gold, our most prized precious metal.

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Deep down we know that our health is intrinsically linked to our ability to move well. We associate the ability to move freely with youth and the lack of that ability with old age. Perhaps maintaining or regaining our ability to move would allow us to feel young again… Like a child… Would being able to move well into our senior years make us like a wise child? Would it allow us to retain some of our child like wonder at the world? One thing is for sure it certainly would not hurt.

Somatic Education is all about improving our movement by cultivating awareness of, and refining our control over, our muscles. With improved sensory awareness and motor control comes improvements in movement. These improvements make it easier and more enjoyable to pursue the activities we enjoy most, whatever they may be. If you would like to learn more about Somatic Education and how it can help you to move more freely and comfortably, get in touch here.

~

www.clinicalsomatics.ie

My Glute isn’t firing?

A common complaint among the athletic/training community sounds like this:

My glute won’t fire. That’s why I do more squats, ye know, to activate it…

A yes, the scourge of the glute that won’t fire, but what does that statement actually mean?

What they are really saying is this. They cannot sense or control their glute muscle. That is to say they cannot ‘feel’ it and they cannot contract it under full control nor more importantly, relax it under full control. Thomas Hanna PhD. the man who developed Hanna Somatic Education and author of the book Somatics, called this inability to sense or control a muscle fully; Sensory Motor Amnesia. SMA develops in response to stress (both acute and ongoing), trauma (falls, collisions etc), repetitive actions or through a lack of movement (too much sitting anyone?). When SMA presents in one side of the body such as in one of the glutes, it generally indicates that the person has a Trauma Reflex

Trauma_72ppi

As a quick reminder, a Trauma Reflex creates an involuntary twisting and bending of one side of the trunk due to an accident, impact, fall or even surgery. Imagine the way your body twists when you try to  move away from a tickle in the ribs for example, that would be a quite similar pattern.

If one side of the waist and trunk are involuntarily contracted (which means you can’t voluntarily relax them fully), your pelvis will be pulled out of alignment. This causes one side of your trunk to work differently to the other. The glutes fire on one side, but not the same on the other. Now you are walking around a little bit off kilter, one leg and hip doing more work than the other, eventually, one of your knees gets sore, or your hip starts getting cranky from the uneven workload. Or your lower back, or even your shoulder. Until one day you find yourself saying something like, “Hey! My glute won’t fire…”

But it’s not just your glute is it? Muscles never, ever, ever, ever work in isolation. It’s all the muscles of the waist, all the spinal rotators, even the abdominals and the hip flexors too. Muscles always work in groups and in patterns. So if your glute isn’t firing, you can be 100% positive that the synergists and antagonists are also not operating optimally either. You are the proud owner of a habituated Trauma Reflex.

Have someone take your photo from the front and the back. Take a good, hard look at this photo. Here’s a hint, whenever one side of your body is assymetrical or out of balance and different from the other side, you have a Trauma Reflex. Look for the following clues that would reveal a possible Trauma Reflex.

  1. Are your Shoulders level?
  2. Are your hips level?
  3. Is your head slightly tilted to one side or shifted to one side?
  4. Is the space between your arms and your torso different on each side?
  5. Is your torso sitting directly atop your pelvis or is it shifted to one side?

If you answered yes to any of these questions you do indeed, have an habituation of the Trauma Reflex.

Do you think it would be a good idea to put a heavy barbell on top of a body that displays these signs? Or run 10 miles? Or cycle 50 miles? Even walking with a Trauma Reflex can lead to problems. Performing any athletic endeavour when your pelvis, shoulders and trunk are out of balance can cause injuries; it is a truly joyless experience. Squatting and Deadlifting with a Trauma Reflex will almost definitely lead to injury over a long enough time frame or under a large enough load. Running or cycling will lead to more wear and tear on one side of the body as you are essentially off balance all the time. There is also a very, very good chance that you will have some habituated Green Light and Red Light Reflex as well as your Trauma Reflex. Why? Because everybody does; we all live in the same world and deal with the everyday stresses and strains of modern life.

So how does one regain the ability to fire the glute, reinstate your balance, improve your movement ability and get back to the sport or activity you enjoy?

Get thee to a Clinical Somatic Educator and experience Clinical Lessons so you can get hands on feedback to release the Three Reflexes and eliminate SMA even quicker than you can do it on your own. You will also learn how to perform safe, simple Somatic Self Care Exercises. Somatics Self Care Exercises are curative and preventative movements that teach you how to recreate each of the Three Reflexes (Green Light, Red Light and Trauma) yourself and then slowly relax out of them, this is called pandiculating. Your cat/dog pandiculates all the time – and their glutes always fire.

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www.clinicalsomatics.ie