Extreme Human Performance of the Week: Amazing Hand Balancing by Encho Keryazo

WOW!!!!

AMAZING Movement here by Encho? Keryazov from Bulgaria

Notice how he makes the insane LOOK easy.

Notice that his physique is very proportioned and symmetrical, just like his movement.

A hat tip to Chris at Conditioning Research for this one!

Comments?

Rock on

Mike T Nelson

PS

This may be a bit much for you to start with (smacks forehand), but check out the link below on how to do a perfect pullup

The Perfect Pullup and Chinup

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Bench Pressing and Shoulder Pain Solutions Part 2

If you just joined in the conversation here, be sure to read the post from yesterday below

Trainer Mike T Nelson Testimonial: Shoulder Pain While Doing a Bench Press Gone!

The Solution

Note, this is what worked in this case for exercise and this does not automatically mean it will work for you since everyone is individual.   This not medical advice and if you have a medical issue, talk to your doc.  It if it painful, don’t do it!

Hopefully that will keep my attorney happy, so here we go.

Shoulder Issue, Check My Hip?

The body is a huge X.  I know it goes not look like one, but trust me on this one.
As you step with your right foot, the impact force is transmitted up the back of the leg, past the right knee, into the right hip where it then moves over to the LEFT side of the body (around the SI joint), up the left scapula where it starts to split into 1) left upper trap and left side of the face and 2) left shoulder and on out to the left elbow and eventually the left wrist/hand.

The formal name for this it the “Back Force Transmission Line” and I first learned of this from Dr. Cobb of Z-Health.

It makes sense that the force would have to shift to the opposite side in order to keep the body balanced in gait (walking movement).  Look at what you do with your opposite shoulder/arm when you run!    Hopefully you will see some opposite motion going on there.   If all the force were to stay on the right side when you plant your right foot, it would be very difficult!

Don’t believe me?  Test it!   Run how you would normally run and now try these 2 drills
1) Run without moving your arms.    Get a buddy to do this and video it.
2) Run by moving your arms in the WRONG directions.  Humans are so hard wired to walk that this is VERY hard to do.   If you can do it easily, that is not a good sign.

Efficiency Is Key

The body is so amazingly designed I love it.  Looking a bit deeper, we see that the tendons, fascia and soft tissue are designed to absorb and return force; thus making movement much more efficient.

We Are All One

Many of you are familiar with Thomas Meyer’s “Anatomy Trains” and the idea of biotensegrity from Dr. Stephen Levin at http://www.biotensegrity.com/ If so, you are on the right track.

Cadavers To the Rescue!

The body is highly highly connected.  If you ever get the chance to do any cadaver work I highly highly recommend it.  When you start, you will see nice clean lines and everything looks very clean.  This is because at the lower level cadaver work, someone else has already prosected (cut, chop, cut cut, chop)  the cadaver for you!   This is not bad, as there are tons of things to be learned from this method since having undergrads hacking away on cadavers is not only expensive, but impractical.

Note: I am not implying any disrespect to those that have donated their bodies to science for use as a cadaver model, just trying to not use too many techy words so people can understand what is involved in the process.

As you do more advanced cadaver work (and the lab fee goes up to over a grand just for one class; still working on paying back many lab fees myself yet), you will soon find fat and fascia EVERYWHERE.  Trust me, you want to pick a lean cadaver if you can.  Seriously.

Perhaps you got to see the bodies exhibit, which is amazing too!

So we now that the body is all connected, and it appears that the primary path is the back force transmission line.

Serape Effect: More Evidence

The serape effect is primarily referred to as a crisscrossed connection between the lower and upper body, most commonly (maybe not so commonly as I am a big geek) used in discussing the connection from the shoulder to the opposite hip (glute).   It was first mentioned by Logan, G., & McKinney, W. 1970 (1), so there are some evidence from multiple sources for a connection between the shoulder and the opposite hip.

Cross Body Connection Here?  Yes!

No, not here!

Enter the Nervous System

So far we have made the case for the mechanical structure of the body and how it is all connected from your little toe to your pinky finger.
The nervous system is entwined in the picture too since it is actually controlling and sensing movement of the entire body.

Cross-Body Nervous System Connection?

Great question!   There does appear to be a nervous system connection that works “cross-body”.  Again, this probably goes back to a gait (walking) type motion.

In an experiment done by Kline TL et al. (3),  in stroke patients they showed quote, “rectus femoris in the impaired leg was active during finger flexion of the impaired hand in the stroke survivors and all four tested muscles in the impaired arm were active during extension of the legs ”

Note, this was done in stroke patients and in a similar study done by Ellis MD et al. used non stroke patients (um, normal people) they did not show a pattern in them (4).

Any Evidence In Non Stroke Patients?

In a very cool study from  Huang HJ,  et al. (6) published recently stated,  “We found increased muscle activation in passive lower limbs during active upper limb effort compared with passive upper limb effort. Likewise, increased muscle activation in passive upper limbs occurred during active lower limb effort compared with passive lower limb effort, suggesting a bidirectional effect”

English Please

While these neurologically intact (read = normal) people did an upper body movement, they saw increased muscle activation in a NON MOVING lower limb.    Back to our running example, try to move your arms in the wrong direction and it is really really hard.  It looks like our wiring is set to faciliate moving the opposite limb!

Can We Alter It?

Cortis C et al. (5) showed that interlimb coordination was better in soccer players, quote,  ”Regardless of age, soccer players always showed better performances (handgrip: 383 +/- 140 N; CMJ: 28.3 +/- 8.7 cm; IP: 55.2 +/- 12.9 s; and AP: 31.8 +/- 25.0 s) than sedentary individuals (handgrip: 313 +/- 124 N; CMJ: 21.0 +/- 9.4 cm; IP: 46.7 +/- 20.2 s, and AP: 21.1 +/- 23.9 s).  ”

While this is not the exact same thing, it is similar and appears to be trainable.  I know I am reaching a bit with these data here, but there is not one perfect study to directly point to any of this yet.  I think in the next 2-3 years (so someone is doing it right now) we will have a more exact study.

Enough With the Science!  Solution!

Back to our friend Dave and his bench rising from the dead from painful with the bar to 270 lbs in one session.

Note: If you have any medical issues, see your doctor.  I am not claiming to cure or fix anything that you have currently going on.  Don’t move through pain and see a professional!

For the sake of entertainment, here is the process I used for Dave to get his shoulder pain reduced.

My goal was to get him to bench heavy again in a short period of time.  It just so happens that when you get someone to move better, many many times (with acute pain) there pain levels drop dramatically.  As my buddy Frankie says “the body really cares most about FUNCTION – what can you do.”

Step 1

Find out what movement is painful.

This may take a bit of work, but you want to isolate the painful movement.  In Dave’s case, it was primarily left arm external rotation with his elbow bent.

Step 2

Do the EXACT opposite motion with the opposite joint

The opposite joint to the left shoulder is the RIGHT hip.  Heck, they even look scary similar as both are a ball and socket joint.

We know that LEFT arm EXTERNAL rotation with his elbow bent created the pain.
What is the exact opposite of that movement?

Do you have it?

Are you sure?

Correct!  Right hip internal rotation with a straight (not bent) knee (knee is the opposite to the elbow).

Step 3

Perform a joint mobility drill in the new position

So with his right hip internally rotated, knee straight, laying down, we had him create a circle at the hip joint (joint mobility) very slow, with no pain.  He did 3-5 reps in each (clockwise and counter clockwise) directions.

Step 4

Walk around for about 20 seconds, retest the painful motion

Any difference?

If they stare at you like a 2 headed purple space alien, you are on the right track.  Then yell at them “Never doubt my VooDoo”  That always helps!

I learned this method from Dr. Cobb initially in R Phase, so thanks again!

I Left Something Out

Come on back tomorrow for part 3 as we are still missing something.

Can anyone guess what it is?

The hint is in the first part of the article.    What other exercise do you think we had Dave do for his homework?  No, you can’t ask Dave directly (nice try).

Put your guesses in the comments below, and the winner gets a free 30 minute phone consult with me (valued at about $50).

Comments must be posted by tomororw Friday March 12 at midnight CST to be eligible. You may only enter once, but you can leave multiple comments and the latest comment you left will be used for your answer.  I will do my best to scan my spam folder too, but I can’t promise that if your comment ends up in there that I will find it (getting over 100 spams a day now).  Once comments are in, I will post the answer and the final installment of part 3 (so Sat AM).

Summary

Today we went on a tour of the body to show that it is all connected by both mechanical links (muscles, soft tissue, tendons, etc) and the nervous system.     We provided data to explain how it all works together, gave some demos for you to test it yourself, and provided you a possible solution to try on your own.

Your homework is

1) If you have an issue, try it out first and see if it works for you.   Do this on your own risk and if you have an issue, go see a doc!

2) Figure out what component we did not address yet and place your comment below.  Closest one get a free 30 minute phone consult from me.

I am excited to see how gets it!  Don’t worry, even if you did Z-Health training, you can still enter below too for the missing component.  In the event of a tie, the first one posted (by time stamp) gets it.

Rock on!
Mike T Nelson

REFERENCES

1) Logan, G., & McKinney, W. 1970. The serape effect. In Anatomic Kinesiology (2nd Ed., pp. 154-561). New York: William C. Brown, Co.

2) Publications for Biotensegrity at http://www.biotensegrity.com/index.php

3) Kline TL, Schmit BD, Kamper DG. Exaggerated interlimb neural coupling following stroke. Brain. 2007 Jan;130(Pt 1):159-69.

4) Ellis MD, Acosta AM, Yao J, Dewald JP. Position-dependent torque coupling and associated muscle activation in the hemiparetic upper extremity. Exp Brain Res. 2007 Feb;176(4):594-602.

5)  Cortis C, Tessitore A, Perroni F, Lupo C, Pesce C, Ammendolia A, Capranica L.    Interlimb coordination, strength, and power in soccer players across the lifespan.  J Strength Cond Res. 2009 Dec;23(9):2458-66.

6) Huang HJ, Ferris DP.  Upper and lower limb muscle activation is bidirectionally and ipsilaterally coupled.  Med Sci Sports Exerc. 2009 Sep;41(9):1778-89.

PS

Get those answers in the comment section now before the clock his midnight on tomorrow (Friday, March 11) for a chance to win a free 30 min phone consult with yours truly!

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Joint Mobility for a Shoulder Issue, Which Joints Help the Most?

Common wisdom would say that you need to work on the shoulder.  Perhaps

Further done the chain they say scapular mobility.  Perhaps

Now thoracic spine mobility is the in thing.  Does that help?  Perhaps

What about opposite hip function since we know they are connected via the serape effect?  Perhpas

Opposite foot and ankle?  Same side wrist?

The key question is “How do you know”

Test it

Everyone is different, so you will need a custom approach with each athlete.

In general, for shoulder issues I find the following to work really well

• Same side wrist
• Thoracic Spine
• Opposite Hip
• Opposite foot/ankle

Does this work all the time?  No, but most of the time is does for acute/chronic movement issues.

If you get rid of the pain, is the athlete good to go?

No, you need to make sure they can play their sport at the same level as before.  Performance must be evaluated.  If there is still a decrease in performance, they are not 100%, despite passing whatever wizz bang test of the week they ace.

Comments?

What do you think?  What works for you?  Let me know in the comments section!  I love comments!!

Rock on

Mike T Nelson

PS

Thanks to Jodie for letting me film her in the video as an example.  Only 3 more weeks until the big wedding date for us!

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Will Static Stretching Make Me Weaker?

Yes! Next question?

“But I love to do it and it feels good. Plus my strength is not going down, so you are full of crap”

I get lots of these emails. Literally I do.

This is not really even debateable in my opinon.  From the latest study below, the authors state:

“There is an abundance of literature demonstrating that a single bout of stretching acutely impairs muscle strength, with a lesser effect on power.”

Of course static stretching is not going to make your knee cap shoot across the room or make you instantly as weak as a kitten; but I don’t feel it is an optimal way to increase strength and movement efficiency.

If I Don’t Static Stretch, Can I Move Like Crap?

Most don’t want to give it up since they assume their movement will get worse. I agree that athletes of all types need to move well and movement quality is of high importance, I just don’t think static stretching is the best tool. I would much rather have athletes do dynamic work and joint mobility work (like Z-Health).

What About Long Duration Static Stretching?

An even worse idea!  Yes, I understand the proposed concept of very long (5-20 minute) static stretches to reset muscle length, but there are much better ways to do it.  What is the cost of this practice?  Who in their right mind is even going to do it beyond the most motivated athletes? Many barely warm up as it is in most gyms.

I stole this one from my buddy Frankie, “Drugs make you feel good too, but I would not recommend them.”  So just because something feels good does not automatically mean it is good for you?  How do you determine if an exercise is good for you?  I would go with some form of biofeedback.

Comments?  What do you think?

Rock on

Mike T Nelson

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REFERENCES

Scand J Med Sci Sports. 2009 Dec 18. [Epub ahead of print]

To stretch or not to stretch: the role of stretching in injury prevention and performance.

McHugh MP, Cosgrave CH.

Nicholas Institute of Sports Medicine and Athletic Trauma, Lenox Hill Hospital, New York, New York, USA.

The Science Behind Biofeedback

I’ve been getting some great questions regarding biofeedback as of late, which is awesome. I am glad to see others asking questions and taking action. Kudos to you!

One of the questions has been around the science of biofeedback

• Is there any science?

• What does the science say?

• Who is this Mike T Nelson character and is he qualified to answer any of this?

• Why is he wearing a lab coat?

Find out below

Mike T Nelson Background

The Science of Biofeedback

Comments

What are your thoughts? Leave me a comment below and let me know!

Rock on
Mike T Nelson

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Ouch, the Muscles Around My Shoulder Hurt:  Testimonial for Mike T Nelson

What are you waiting for?

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Testimonial on Joint Mobility Work Z-Health Style and Mike T Nelson for a Painful Shoulder

Here is another testimonial.  A HUGE thanks to Chris for stopping by the Extreme Human Performance Center in White Bear Lake, MN for 2 sessions.

For several years I’ve had a painful left shoulder that kept me from many things I like to do. The doctors, chiropractors and physical therapists could only tell me that there’s no specific injury or structural issue.

After only two sessions with Mike T Nelson, and a bit of homework on my part, the range of motion in my left shoulder has improved greatly and I began to find my lats again!

Now I can do several exercises I couldn’t do just a week before, others have improved, and my shoulder over-all just hurts less.  My shoulder is not 100% yet but it feels more stable than it has in years and I expect it to continue to improve.

Thanks Mike!

–Chris Hansen, Minnesota

Contact Mike T. Nelson to move better, lift more, with less pain today by clicking HERE.

Great question here about scar tissue and the use of SMR (foam roller) and other implements from Chris and Mark Young had some great comments too in response to my foam roller posts.

Foam Roller Exercises : Just Say No

I figured that I get lots of questions on the standard 4 phase Z Health approach I would republish the answer here for everyone.

Mike,

What do you suggest for removal of scar tissue if self release (foam rolling, baseball/lacrosse/golf ball) is removed from the picture?

Chris

Great question Chris.

I think the bigger question is “What can’t you do?”

Now this may be a problem for various reasons and scar tissue may be one of them.

I tend do the the following to get athlete bodies working correctly again:

1) joint mobility work

2) visual work (eye movements actually)

3) vestibular work (head rotation, tilt or chin down or up)

4) hands on work

Most of the time on a first session, joint mobiity work is enough.  Guy came in a while back and his shoulder did not go all the way when moving it out in front.  Joint mobility work (Z-Health) on the same side wrist, opposite hip, opposite foot/ankle got his arm almost all the way up (was only at about 70% before).

If joint mobility work is not having a good response, I will test their eye reflexes (PREP, taught in Z Health I Phase).   PREP=postural reaction to eye position.  If they were not normal, they do drills with an eye position and joint mobility.

Example: bad ankle

A female athlete came in a while back with an ankle issue.  In order to get her hip muscles to fire better, she had to move her eyes up and while holding them up, do some ankle joint mobility work.  Hip muscles (glute med, psoas and RF) fired up and her gait (along with her ankle) was much better.

If eyes + mobility don’t work I will add in vestibular work, using PNRT (postural neck reflex test).  A recent athlete came in post ACL replacement and post Physical Therapy  and on his first visit the joint mobility was not working, so I tested his eyes and they were normal (PREP test only), but his PNRT was positive (not normal) for his head rotated right. So his drill was an ankle mobility drill with his head turned right.  Moved much better, knee was much better.  (note I find it is rare to find ONLY vestibular issues)

Some times it is a combination of all 3

Mobility +  eyes + inner ear = optimal function and movement

This is hold the brain gets information to execute movements too (joints + vision + vestibular).  We are reverse engineering better movement by fixing the “bad” signals!

If that still does not work, I will check the tissue by just moving it in specific orientations at 3 different layers 1)skin 2) fascial 3) deep.   Note, most of the time I am not FORCING the tissue to move, I am holding it in a specific orientation and then using joint info, visual (ocular motor too) and inner ear (vestibular) work to ALLOW it to release.  I am working to find the correct combination to the safe via spinning the dial, vs trying to blow up the safe.

Another Example: Powerlifting and hamstring strength

Awhile back a powerlifter came in and her left hamstring would not fire up to 100% and gait could be better.  At the time she was deadlifting about 3xs body weight.  Went through the testing above, using a gait assessment after each drill.

On a manual muscle test, the left hamstring was still weak and gait was off.  Ending up doing a right elbow circle (neuro reflex to the opposite knee/hamstring aka probably interlimb coupling), with her head rotated right (vestibular input), with her eyes open and in the up position (looking up), while I held deep (not remotely painful) pressure on the whole hamstring (all 3) in a position to the “right.”

As she rotated her head and did the elbow circle, I could feel the hamstring tension to the right melt and it moved easily.   Had her walk and gait was much better, left hamstring fired up great.  Later I heard her DL went up, but hard to say what I did was directly related to it; but moving better is always a good adaptation.

I hope that helps a bit.

Summary

Basic joint mobility work is Z-Health R Phase, eye and head movements (vestibular) is Z Health I Phase, hands on work (holding tissue) is Z-Health T Phase (level 4) work.  Minimal amount to get the job done = less collateral damage to fix later (although I don’t see them again as much which is my goal, but is a crappy business model–hahaha)

Most don’t need direct tissue work right away, but that is not to say it can’t work.  Physiology is messy and many things can work.

If anyone has comments/questions on this one, post away in the comments!  Comments make me feel all warm and fuzzy and it is getting colder here in Minnesota now.

Rock on

Mike T Nelson

PS
If you want any info on the Z Health certs, let me know and drop me an email or give them a call and tell them I sent ya.  I am NOT an employee of Z-Health, but I do make a few bucks off of cert referrals.   Again, I would never recommend something that I don’t use myself or feel that works great.

Foam Roller Exercises Are the Bomb and Will Solve Everything!

Below is a funny video about how foam roller exercises will fix everything, even if done in pain.

A newer study below looked at the effects of a very hard and stiff foam roller- Multilevel rigid roller (MRR) and a standard Bio-Foam roller (BFR).
Let’s see what they found

Standard Foam Roller

A Do it Yourself “Hardcore” Roller

What they found is that the Multilevel Rigid Roller exerted more pressure.   Hello McFly, really?  You are telling me that if I get down and roll around on a rolling pin it will be more pressure on my IT band than a foam roller?  Do we really need research to tell us this?

Wrong Questions

They are asking the wrong question here for this study.   If you want a better answer, you need a better question.  A better question is “Does rolling on a foam roller (SMR) result in better long term performance?”

While I have not seen any direct research on that question yet, my answer is NO.

I’ve outlined it in this post below

Get Off the Foam Roller

Why I have No Love for the Foam Roller

My biggest issue with foam rollers is that people do their foam rolling in pain.  Ironically, most are rolling around humping their foam roller trying to get OUT of pain.  Creating MORE pain to get OUT of pain makes about as much sense as coming to see me about your right shoulder that is painful and I take a cow brander and brand your opposite shoulder.  I can guarantee you that your right shoulder will not be painful (and that will be $110 please too.)   Did I solve anything?  Nope, I did not change the underlying issue of your right shoulder?  Nope!  But I sure a heck altered the signal to your brain regarding your right shoulder pain and now it is NOT painful.

Enough With the “Hardcore” Painful Soft Tissue Work

Keep in mind that pain is a creation of the brain and is very complex.    Think of it as the “check engine light” on your car.  When it comes on, you are not sure what is going on, but something is not right and you better stop the darn car before you rip up the engine.   So you bring it to the dealer, they charge you a crap ton of money and hook up their computer to see what is going on.  Hopefully they then fix the underlying issue and you are on your way, albeit with a lighter wallet.  

Pain is telling you that something is not right, and you better go get it checked out by a professional.

See this video below that explains the process of pain

What To Do

You need to teach your brain that movement is NOT painful.  While that is easy in theory, in practice it can be a bit tricky.    Most will get huge benefits from active joint mobility work (like Z-Health).  All the drills have to be done so they are not painful to begin the re-education process.  The brain works by prediction and association.  Move in pain and that 3 pound thing at the end of your spine starts to associate movement with pain.  This is not what we want.  We want pain free movement.

What are your thoughts?  Are you going to continue to move in pain in the interest of feeling better?

Rock on

Mike T Nelson

PS

If you are interested in a custom movement coaching session to increase performance, feel better and move better, drop me a line.

Contact Mike T. Nelson to set up an appointment today by clicking HERE

REFERENCES

A comparison of the pressure exerted on soft tissue by 2 myofascial rollers.
Curran PF, Fiore RD, Crisco JJ.

J Sport Rehabil. 2008 Nov;17(4):432-42

Dept of Orthopaedics, Warren Alpert Medical School of Brown University/Rhode Island Hospital, Providence, RI 02903, USA.

CONTEXT: Self-myofascial release (SMR) is a technique used to treat myofascial restrictions and restore soft-tissue extensibility. PURPOSE: To determine whether the pressure and contact area on the lateral thigh differ between a Multilevel rigid roller (MRR) and a Bio-Foam roller (BFR) for participants performing SMR. PARTICIPANTS: Ten healthy young men and women. METHODS: Participants performed an SMR technique on the lateral thigh using both myofascial rollers. Thin-film pressure sensels recorded pressure and contact area during each SMR trial. RESULTS: Mean sensel pressure exerted on the soft tissue of the lateral thigh by the MRR (51.8 +/- 10.7 kPa) was significantly (P < .001) greater than that of the conventional BFR (33.4 +/- 6.4 kPa). Mean contact area of the MRR (47.0 +/- 16.1 cm2) was significantly (P < .005) less than that of the BFR (68.4 +/- 25.3 cm2). CONCLUSION: The significantly higher pressure and isolated contact area with the MRR suggest a potential benefit in SMR.

Key Z Health R Phase Concept #9:The Neuromatrix of Pain

I know it sounds like a concept from the movie The Matrix, but it is a newer (ok, not really that new, but not overly well accepted) theory about pain.  Pain lives in the brain.  Pain is needed for survival.  There is actually a condition where some don’t feel pain, and they have horrible problems with doing all sorts of nasty stuff to themselves since they don’t get the signal that “Hey, what is that I smell, oh, I left my hand on the hot stove!”  Duh!

The pain in the brain can go awry though and start to cause other issues.   According to the Neuromatrix of Pain, you have 2 areas to work on

1) Signals – alter the signals coming in to the brain.  Movement can do this, as can other things

2) Interpretation -  how the brain translates that signal.

By working on both of these, many times pain can be reduced or eliminated.   Now it is not always that easy, but greater than 50% of the time with acute pain (chronic pain is a whole different can o’ worms) it can be altered in 1 session!  Pretty crazy.   It still amazes me to this day when just a few of the correct joint mobility (or sometimes eye or head movements) get man athlete to move much better.  When they move much better, a vast majority of time their pain drops dramatically.

Move Better = Less Pain

I’ve seen this myself to date about 90 times (conservative estimate).   I know it sounds crazy, but it is true.

Summary

What you thought you knew about pain is most likely out dated! Pain is a multi focal event. If you are in pain, you are NOT performing at an optimal level. Period. You need to get OUT of pain ASAP for extreme human performance.

I have a few other articles that discuss this, so check them out below

Pain Blog Posts (these are just a few)

Is Pain Bad for Performance ?

Pain and Athletic Performance, a New Study

Z Health, Pain and Limb Shaking

Nerve Flossing Z Health Style- I can rotate my neck

Tennis Elbow Pain and Tendinosis: An Exercise Fix

Biomechanics of Pain and a Shot to the Nuts

If you want to feel, move and perform better, drop me a line today for a session!  Just hit the “contact” tab above to reach me via email for details.  I guarantee everything I do 100% and your satisfaction is my top priority.

Rock on
Mike T Nelson