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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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

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 tigthening 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 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 Somatics, either via Clinical Hands On Sessions or Somatics Self Care Exercises. 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.

~

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.

~

www.clinicalsomatics.ie

 

 

Centre to Periphery

One of the core principles of Clinical Somatic Education is the emphasis on eliminating SMA and regaining and maintaining proper control of the muscles of the centre of the body first. Good awareness and control of the central muscles of the spine, torso, shoulders and hips facilitates free movement and optimum functioning of the arms, hands, legs, ankles and the neck. When we look at the musculature involved in the Green Light, Red Light and Trauma Reflexes, we can see that they primarily affect the centre of the body.

Reflex Mapx3

The image above illustrates this clearly. Green Light Reflex affects all the muscles of spinal extension, plus the extensors of the hips and legs (glutes, hamstrings, calves etc.). All these muscles are found on the back of the body. Red Light Reflex affects the opposing muscles of spinal flexion on the front of the body (abdominals, pectorals etc). Trauma Reflex affects the muscle of lateral flexion and rotation of the spine (obliques, lats, quadratus lumborum etc.).

If we develop an habituation of any or all of these Three Reflexes, our ability to sense and move the centre of our body is diminished. When we can’t move our centre our movement in general diminishes. Our spine cannot bend, cannot reach and cannot twist. This leads to problems in the extremities, as the shoulders, hips, knees and ankles have to compensate for the diminished movement potential in the centre of our bodies.

Could a painful knee be the result of an habituated Trauma Reflex? Or a tight neck and shoulders and an inability to reach both arms overhead stem from the Red Light Reflex? Or tight hamstrings and an inability to touch your toes due to  Green Light Reflex? These are just some examples of what can happen as a result of the Three Reflexes. It is worth remembering too that most people will present with all Three Reflexes to some degree. Habituation of these reflexes develops through stress, trauma, repetitive actions or lack of movement and leads to SMA, a reduced ability to move well and over time, muscle pain.

So what’s to be gained by eliminating SMA and learning how to relax and release all the muscles of the Three Reflexes?

First of all maintaining optimal freedom and control in the muscles of the spine allows the major nerve roots exiting and entering the spine to send information back and forth from brains to muscles uninhibited. If the spinal muscles are too tight or in spasm, they can compress the nerves and cause pain and dysfunction in the back and associated limb. Free, relaxed spinal muscles also allow all the individual vertebra to articulate individually. The end result of this is a spine that can flex, extend and rotate freely and comfortably without restriction.

Another benefit of freeing the centre of the body is effortless breathing. When the chest and abdominals are free and relaxed, breathing is uninhibited, the rib cage and lungs within are free to expand without restriction.

When the muscles of the waist are released and fully controlled the ability to flex laterally (side bend) is restored. Suddenly you can reach to the top shelf with ease.

When the centre of the body is free you will be able to twist, bend, flex and extend like a child. This type of control and freedom can be easily maintained and endlessly improved upon with a simple, enjoyable daily Somatic practice.

For more information on Somatics and how it can help you, visit www.clinicalsomatics.ie