Injuries and The Trauma Reflex

Injuries can cause Trauma Reflex and Trauma Reflex can cause injuries. How?

Injuries can occur as a result of an impact or fall. When we anticipate an impact, we instinctively turn away from it which generally results in a side on impact. Then, the muscles on the side of the body around the site of impact reflexively contract to protect you from said impact. If this impact is hard enough or ceates enough of a ‘shock’, this muscular contraction or tightening can become habituated. Our brain behaves as if the impact or injury is still happening. When a pattern of muscular contraction becomes habituated you develop Sensory Motor Amnesia in regards to the muscles involved. You forget how to sense them and move them. So in the case of a hard impact or nasty fall, you inadvertently develop a habituated Trauma Reflex. Your waist muscles on one side becoming stuck in contraction. These tight waist muscles draw the hip up towards the ribs and the ribs down towards the hip, shortening your waist. There is also generally some rotation of the spine involved. The figures below illustrate this;

Stickman_TemplateNo Trauma Reflex >>>>>>>Trauma Reflex of right side of body

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

  1. The curving of the spine making it shorter on the right side
  2. The drawing together of the rib cage and hip on the right side
  3. The compensatory tilting of the head in an attempt to bring the eyes level with the horizon
  4. The asymmetrical level of the shoulders, and in turn the hands
  5. The increased angle of the thigh bone in relation to the knee as a result of the tilted hips

These are examples of the kinds of postural distortions that a Trauma Reflex causes. The maybe subtle or pronounced depending on the case. When these distortions become habituated, you are no longer in balance like the figure on the left. Even though the cuts, scrapes and bruises from your impact may have healed, your nervous system is still in injury mode. Holding one side of your body tight. If you get stuck in a Trauma Reflex you are likely to incur further injuries because your balance and symmetry have been compromised. This is due to the habituated muscular tightness in the muscles on one side of the body.

If we look from above we can see the spinal rotation that usually accompanies Trauma Reflex more clearly;

Birds-Eye-TraumaNo Trauma Reflex >>>>>>>Trauma Reflex of right side of body

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

  1. The rotation of the right shoulder backwards and the corresponding forward rotation of the left shoulder
  2. The compensatory rotation of the pelvis (the blue box) in opposition to the shoulders
  3. The asymmetrical positioning of the feet
  4. The compensatory rotation of the head in relation to the shoulders

Smooth gait (walking pattern) is dependant on the ability of the centre of the body to be relaxed, and able to rotate freely. If you cannot fully lengthen one side of your waist and allow your spine to rotate freely along its axis, your gait will not be smooth or balanced. You will walk with more weight on one side, this can lead to one sided back, hip, knee and ankle pain as one side of your body must work harder than the other. This is easy to visualise when you look at the figures above and imagine those same asymmetries in motion. These asymmetries also lead to increased ‘wear and tear’ in the joints of the affected side which over time can lead to structural problems within the joints themselves. Trauma Reflexes are also the cause of many alleged leg length discrepancies. The short side waist creating a false ‘short’ leg.

When Trauma Reflex is accompanied by Green Light Reflex (which occurs often), we begin to see complaints like Sciatica, and Plantarfasciitis developing due to th habituated muscular tightness on one side plus habituated tightness in the back of the body.

Trauma Reflex can also develop in more innocuous ways. For example slouching to one side as we sit at a desk and use a computer mouse for hours at work. Or holding a baby on one hip for long periods repeatedly. The end result will be the same, the loss of the ability to lengthen the waist muscles on one side of the body and, over time, mysterious one sided pains in the body.

So in this way, an injury can lead to Trauma Reflex and a Trauma Reflex can lead to further injuries. If not addressed it can become a vicious cycle of injuries and pain.

Some more examples of how Trauma Reflex can develop include;

  1. Drawing an injured leg off the ground to protect it from weight bearing, people do this when they use crutches or sprain an ankle
  2. Falling down stairs
  3. Slipping off a kerb or on ice
  4. Performing one sided activites repeatedly, these can be, and often are occupational, recreational or sporting
  5. Sitting into one side of your hip, out of habit. If you always sit in the same corner of your couch for example

You get the picture. Fortunately, it is quite simple to eliminate a Trauma Reflex with Somatic Movements, either via Clinical Hands On Sessions or Somatics Movements. Somatics teaches you how to pandiculate the affected muscles, restoring the brain’s control of those muscles and simultaneously lengthening them back to their correct resting length. The end result is softer, more relaxed muscles a smooth gait and a body that is in balance and capable of equal right/left movement in all directions.

You can learn online with me here. Or you can explore at your leisure on the Learn Somatics YouTube Channel.

As always thanks for reading.

www.learnsomatics.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 what he called 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 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 an 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 potentially 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 Hands-On 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 Movements. Somatic Movements are restorative 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. You can try these Somatic Movements right now over at the Learn Somatics YouTube channel.

As always thanks for reading.

www.learnsomatics.ie

Somatics for Stress Resilience – Empty Your Bucket

We all have a certain capacity for stress, some of us can handle more, others less. The one thing we all have in common though is that we all respond to stress in the same way. We contract, and our muscles tighten. If the stress is ongoing, the contraction and tightening are ongoing.

Let’s compare our personal capacity to handle stress to a bucket. Some people have large buckets, some people have small buckets, and some have medium size buckets.

empty_bucket_thumb

When we experience stress, a little (or maybe a lot) of water is added to our bucket. Over time, we experience more stresses and our bucket fills up with water until eventually there is no more room for any more. The bucket is now heavy and cumbersome. At this point our capacity to handle stress is reached and then breached as represented by the water beginning to pour out over the sides of the bucket. We now have a very heavy and unwieldy bucket spilling water everywhere.

What happens when our stress levels exceed our capacity to deal with the stress?

We have all, at one time or another, experienced times in our lives when we underwent high or ongoing levels of stress. When we have to endure high levels of ongoing stress we inevitably get sick, we get tired, we age quicker, we become unhappy, we become irritable… So as the bucket fills up with water, our bodies become tighter and tighter due to the involuntary muscular contractions in response to the stress. Our bodies EXPRESS stress as tension, and they express excessive stress as excessive tension.

Unfortunately, stress is an unavoidable part of life, so the bucket is going to fill up in response to stress whether we like it or not. But! If we could empty the bucket somehow…

Well there is a very simple way to empty the stress bucket, a daily Somatic Movement practice.

Somatic Movements are simple floor based movement patterns that allow you to quickly and easily lower the level of tension in your muscles in a systematic way by pandiculating, effectively tipping water out of your bucket. An empty bucket can take more water if necessary (read handle more stress!) and in this way allow you to be more resilient to the every day stresses we all experience. A daily Somatic practice will allow you to start and/or finish each day, with an empty, light and easy to carry ‘bucket’.

If you would like to learn how to use Somatic Movements to manage stress,  improve your movement and eliminate muscle pain, get in touch with me here…

Or you can start learning right now using my YouTube channel.

~

www.learnsomatics.ie

What IS Somatic Education?

Somatic Education is a simple process of neuromuscular re-education that allows you to regain voluntary control of all the muscles of your body so that optimal muscle function and comfort can be restored, and then maintained, for the long term. When we have full control of our muscles, they will not cause pain. Only muscles that we have lost voluntary control over, and which are chronically tense (SMA) cause pain. Relaxed muscles do not ache.

Somatic Education is an education based approach to pain relief, wellness, health and mobility that honors the neurological fact that our brains have absolute control over our muscles. Any attempt to change the condition of, or optimize the functioning of, our muscles must involve our brain. If the brain is involved it means there is a learning component and true change only comes through learning. By learning new and more efficient ways to use our muscles we can make long term changes to our body, or should I say to our ‘Soma’ (our body experienced from within).

There are two ways to achieve this;

Hands-On Somatic Lessons
Clinical Somatic Education systematically addresses the Three Brain Reflexes (Green Light, Red Light, Trauma) over the course of 2-4 Lessons. The practitioner guides the client through some specific movement patterns and provides gentle hands on feedback to the client to help them to properly sense the various muscles involved. Once the client can sense or feel these muscles they can begin to regain control of them and in turn release and relax them back to their proper resting length. Clients are then taught a series of Somatic Movements that they can do themselves at home so they can maintain and refine this new muscular control and freedom.

Somatic Movements
These are a series of safe, simple floor based movement patterns that enable us to consciously recreate the Three Brain Reflexes (Green Light, Red Light, Trauma) so that we may consciously de-create them. The goal of the Exercises is to pandiculate into and out of the Reflexes eliminating SMA. This is akin to hitting ‘reset’ on our muscle function. When your PC or laptop is acting up, the first thing we do is usually to turn it off, and then turn it on again. This allows the sytem to reset or reboot. With Somatic Movement we are doing the same thing for our brain-muscle connection. The only difference being we do the opposite, we turn the muscle fully ON, and then slowly turn it fully OFF. This simple act resets or reboots our muscle function and control for freer, more comfortable muscles.

In the video below I demonstrate a Somatic Movement called the Back Lift. This movement is great for releasing and relaxing all the muscles of the back of the body and is one of the most fundamental Somatic Movements. This is one of my personal favorites, it will really set you up for a good nights sleep.

The Backlift is one of the most fundamental Somatic Movements

Summary:

  1. Somatic Education is NOT therapy.
  2. Hands-On Somatic Lessons involve learning how to recognise and release all the muscles involved in the Three Brain Reflexes (Green Light, Red Light, Trauma).
  3. Somatic Movements performed regularly allow you to be self correcting in the future for long term pain relief from tight stiff muscles.
  4. Somatics resets or reboots our muscle function and control for freer, more comfortable muscles and improved movment potential.

You can experience more Somatic Movements like the Back Lift for yourself right now at Learn Somatics on YouTube.

As always, thanks for reading.

www.learnsomatics.ie

Pandiculation: Movement Medicine

Pandiculation is the simplest way to restore muscle function and reduce  excess muscle tension, but what is it and how does it work?

Pandiculation is something we are all familiar with, even if we’ve never heard of it. A ‘yawn’ is a reflexive pandiculation, and something we have all done countless times. We normally think of a ‘yawn’ as a stretch but on closer inspection this is not the case. When we yawn we actually tighten or contract the muscles of our jaw, neck, upper back and often our arms and shoulders, we then slowly relax back to rest. So far from stretching when we yawn, we first contract and then slowly relax, and that is exactly what pandiculation involves.

If you would like to see some truly expert pandiculating, find yourself a cat. Cats possess incredible agility, phenomenal reflexes, can climb anything, turn on a six pence and contort themselves into some bizarre positions in order to clean themselves. They also pandiculate, a lot. Most animals in the wild will pandiculate somewhere in the order of 40-50 times a day. Whenever they wake from sleep they will automatically pandiculate. And why do they do this?

TO PREPARE THEIR NERVOUS SYSTEM AND THEIR MUSCLES FOR MOVEMENT!

Lion_PandaBig cat, big pandiculation.
This lion is pandiculating his back
and neck, not stretching his belly

That is the function of pandiculation, preparing the muscles for movement. Keep that in mind.

So with the ‘what?’ covered, let’s get into the ‘how?’. Pandiculation starts with a strong voluntary contraction/tightening of a muscle or group of muscles (this is a Motor output). This contraction/tightening of the muscles is sensed and measured by the sensory receptors within the muscles (muscle spindle fibres) and the tendons (golgi tendon organs). These sensory receptors send this new sensory information (input) from the muscles to the Sensory Cortex of the brain. Namely that the length of the muscle has reduced and the level of tension in the muscle has increased. This new input allows the Sensory Motor Cortex to ‘sense’ or become ‘aware of’ the muscle or muscles in question.

Once this has occured the next step is to slowly and carefully contract less… contract less… contract less all the way back to complete rest. By going slowly, we allow the Sensory Cortex time to sense the muscle lengthening and the reduction in the level of contraction/tension. When the contraction has been fully released we come to complete rest and pause. This pause is critically important as it again, allows the Sensory Cortex the time to sense that the muscle length and level of tension have changed.

By systematically pandiculating all the major muscle groups we can reduce the level of tension held involuntarily in the body at a given time. Essentially we are deliberately relaxing all our muscles. The result is improved movement, a reduction or elimination of muscle pain, improved co-ordination and proprioception and a deep sense of relaxation.

Remember muscles that are tight/contracting are working. Work requires energy. Unnecessary tightness/contraction is unnecessary work. It is a waste of energy. Your energy.

By pandiculating the muscles involved in the Three Brain Reflexes (Green Light, Red Light and Trauma) we can reset these patterns of contraction so that the muscles can be at rest, no longer distorting our posture, causing pain and draining our energy.

If you would like to Learn Somatics to pandiculate all the muscles of the body and improve your movement head on over to Learn Somatics on YouTube to get started today.

As always, thanks for reading.

www.learnsomatics.ie

Green Light means Go!

What is the Green Light Reflex and why must we be able to recognize it??

The Green Light Reflex is an automatic brain reflex that is triggered every time we are called to action, .ie; when our phone rings, when someone calls our name, when we have a deadline looming, when we notice a new email in our inbox etc. The job of Green Light Reflex is to contract all the major muscles of the back of our body so as to enable us to move forwards (see image below). When this reflex is triggered the muscles of the back extend the spine, the shoulders are pulled back, the lower back is pulled into an arch, the head is pulled back somewhat, the glutes, hamstrings and calves tighten, straightening the legs and rotating the legs outward. It is a very positive reflex, it is this reflex which enabled us to learn how to roll, crawl, walk, run and move out into the world. However, if it is activated too frequently, or too much, it can become habituated. What does this mean?

Green Light_72ppi

Well, the brain gets very good at what it does repeatedly, repetition of actions is the method by which the brain LEARNS. So if a reflex is activated REPEATEDLY the brain LEARNS to be ready to perform that action (activating all the muscles of the back of the body) at all times. The brain will then hold those muscles at a low level of contraction ALL THE TIME. At this point it becomes an involuntary action, in that you are no longer aware that you are doing it. What you will be aware of though is the result of the habitual contraction namely, fatigue and pain in your lower back, neck and hips or any combination thereof.

Habituated Green Light Reflex can lead to back pain, herniated discs, sciatica, hip pain and knee pain. You will also notice that you cannot bend forward easily any more, as in order to bend forward, your back muscles need to relax and lengthen, but as you have habituated contraction of all the muscles of the back of your body, you cannot do that. So now you have lost voluntary control of the muscles of your back. In Somatic Education we would say you have developed Sensory Motor Amnesia (SMA) in relation to the Green Light Reflex. You can activate the reflex still, in fact you are really good at that, but you have forgotten how to turn it off. The wooden mannequinn below approximates the posture of Green Light Reflex.

Mannequin_Stress_Reflex

If you’re past 30 years of age, you put it down to aging. But let’s be clear, habituation of the Green Light Reflex has nothing to do with aging and everything to do with how you respond to the many different stresses you experience in your life. It is a neurological event that results in a FUNCTIONAL problem. If you regain control over the neurological (brain) event, you can solve the functional muscle problem.

The Green Light Reflex is just one of three sub cortical brain reflexes that are of concern to Somatic Educators. Check back soon to learn about the other two…

Summary:

  1. The Green Light Reflex is an automatic brain reflex.
  2. Green Light Reflex helps us to move forward by contracting the muscles of the back of our bodies.
  3. It is activated many times during the day.
  4. If we activate it too much without turning it off, we forget HOW to turn it off.
  5. When this happens we develop back pain, stiffness, and restricted movement.
  6. Habituated Green Light Reflex can cause herniated discs, back pain, neck pain, sciatica and knee pain among others.

You can start learning how to regain control of the Green Light Reflex right now by visiting Learn Somatics on YouTube.

As always, thanks for reading.

www.learnsomatics.ie