Phone Consultation Testimonial for Mike T Nelson: Low Back and Hip Pain

Another testimonial from a recent phone consult I did

I had been experiencing low back, hip and leg pain as well are forearm pain for several months. After going to my chiropractor and back doctor several times with no relief, I decided that I wanted to work with a Z-Health practitioner. However, there were none in my immediate area. I also wanted to work with a Z-Health Master Trainer. I contacted Mike regarding a phone consultation.

During our consultation Mike asked me multiple questions about my health and the pain I was experiencing. He had me doing different movements while on the phone and spent as much time with me as needed.

Mike had me to do arm circles, foot work and eye drills as well as recommending some changes to my diet.

He has continued to correspond with me via e-mail to provide additional suggestions to reduce and manage my pain including breathing exercises.

My pain is now greatly reduced and I am sure it will further diminish overtime as I continue to do all that Mike as recommended.

I would highly recommend Mike to anyone who is in pain.

—Brett Williamson

Now It Is Your Turn!

A Huge thanks to Brett for taking the time to write that up and taking the bull by the horns to look for an answer to his pain and movement issues.

If you are interested in a phone consult, for a limited time they are only $90 per session (normal rate is $110) and are 100% guaranteed.  If you are not happy for ANY reason, there is NO charge.

Drop me an email by clicking HERE to move better with less pain today!

Rock on

Mike T Nelson

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Quoted in Muscle and Fitness, Nick Tumminello and More Randomness

If you pick up the latest issue of Muscle and Fitness Hers, look for my quote in there regarding caffeine and fat loss.

Dave Barr wrote a great article on supplements for fat loss, so a huge shout out to him for quoting me in the article and pick up a copy today.  Thanks Dave!

Nick Tumminello

I have the honor of having a guest article over at Nick’s site.  Head on over there and learn

• Are people training the gym without their heads?
• How to fire up those glutes and hip
• Why should you bother with joint mobility work
• Do you need optimal joint mobility in ALL your joints?

Go to

Z Health Ichabod Training with Mike T Nelson

Super Bowl Throwback

The Super Bowl is coming soon and it is NFL playoff time, so I thought I would throw up this classic video.

I am not saying I can dance well (other than the white boy shuffle, which I rock at), but it looks like they are trying to shake a squirrel out of their pants.

Rock on!
Mike T Nelson

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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.

Do your thoughts help you to lift more weight in the gym?

Watch this video and find out!

Your Turn

Try it and let me know what you find! Time for action!

Drop me a comment and let me know how it worked for you

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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I trust you had a great Turkey Day (if you are in the USA) and a great weekend to everyone else. Jodie and I took a short trip to South Padre Island Texas for some kiteboarding time and had a blast. I got to ride 4 days and Jodie got in some great practice with the kite 3 times. I will have more details on it very soon.

Just a quick note that I had an article on “Pain and Performance” published on Boddicker Performance. I know what you are thinking, “Ugh, that sounds about as much fun to read as having a testicle removed” but I tried my best to make it a bit more entertaining while staying true to the science. You will have to be the final judge on that, but here is some feedback

“You are the only person I know who can make reading about the pain neuromatrix pain free for everyone.   Great post”  –Dustin Schlichting

Go there and find out for yourself. (Note, it is a bit hard to read, so feel to print it out. Carson is working on changing the format soon).

Pain and Performance

Rock on

Mike T Nelson

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.

Interview with Olympic Snowboarder Gretchen Bleiler Discussing Z-Health, Training, and the 2010 Olympics

Snowboarding Rules!

I am so stoked thatthe Winter Olympics will soon be here! Wooo ha. The downside is my dissertation work may suffer a bit as I stay plastered to my TV to watch all the amazing athletes. Shhhh, don’t tell my advisor.

While I am currently far from a pro snowboarder, I can tell ya first hand that the summer I did tons of Z Health joint mobility and got on my board that winter it was crazy! I could feel everything under the board and predict terrain changes so much faster. It was the biggest change in my riding in 15 years other than the first couple years I started riding. Add to this that I was not even snowboarding in the summer, so this makes perfect off season training for those that can’t afford to fly off to distant snow covered lands during their summer.

Z-Health recently opened up their new training center in AZ and unfortunately I have not made it down there; but I hear it is great.

Below is a great interview from Z Health with Olympic Snowboarder Gretchen Bleiler, so read on

Interview with Olympic Medalist Gretchen Bleiler

(taken from the Z-Health newsletter)

On the heels of opening the Z-Health Performance Training Center last month, Gretchen Bleiler was the first professional athlete to fly in and train at the center with Dr. Cobb. While she was here, she satdown for an interview with Z-Health co-owner Kathy Mauck.

Gretchen Bleiler, X-Games gold medalist and 2006 Olympic silver medalist, is both a world-renowned athlete and highly successful businesswoman. She was introduced to Z-Health by her long-time familyfriend and Z-Health Practitioner Kathy Lemieux-Rodman in 2009 after an injury sustained during a nationally televised X-Games competition.

During her recent training visit, Gretchen was gracious enough to sit down with me to share her story, her passions, and how Z-Health has made her a better athlete. At 28, Gretchen enjoys a wonderful life as a wife and athlete, is an advocate for the environment, and an inspiration to young female athletes around the world. She lives in Aspen/Snowmass, Colorado, during the training year, is a three-time X-Games gold medalist, a 2006

Winter Olympic silver medalist, and the 2008 winner of ESPN’s ESPY Award for Best Female Action Sports Athlete. Her current goals as an athlete are to make the 2010 US Olympic Half Pipe Team, truly enjoy the entire Olympic experience, and land a perfect run with style,amplitude, and grace.

Winter Olympics 2010

I asked her how the upcoming Olympic Games will differ from her previous Olympic experience. “In 2006, the Olympics were about pure drive and competitiveness. It got me to Silver with sheer hard work and goal setting, but this time around I am going with SO MANY MORE tools, physically, mentally, and emotionally— and with an even more amazing support group. I feel more prepared then I have ever been before. I have had 15 years on the snowboard, and with each year had more life experiences. With everything I know and all the preparation off the mountain as well as on, I am going to have an amazing experience.”She shared that after the 2006 Olympics she hadn’t taken the time to set new goals, and was going through the motions. After a certain amount of success, her life began to be run for her and she didn’t yet have the knowledge or experience to know when to say no, or even to know that saying no — and saving some time for herself — was necessary.

Ultimately, she believes that is what caused her big crash in January. “It was a wake up call to figure out my priorities, re-evaluate my snowboard strategy, and generally reacquire balance in my life. There were things along the way that almost got my attention but it was that trauma and the rest of the season that were necessary for me to make the changes I needed.”

This is where Z-Health comes in. “Z-Health helps me visualize, be in the moment in my body, and be aware of what I am doing and where I am in time and space, so that I can bring the best of my hard work and training to every moment.”

The Crash and Re-Evaluation

The crash and what followed caused her to re-evaluate, “why am I doing this and who is it for. When I started snowboarding, I was looking for results to give me self worth and to fill me. Now I know who I am, I know my value and my worth. Win, lose, or draw, who I am is much more then the medals I win. I truly desire to pass on this knowledge and these experiences to other young female athletes. It takes a great deal of courage and risk to not go to college and pursue professional athletics as a career, and I hope that my learning and experience can offer some insight to anyone willing to listen.

Now when I compete, I know who I am and why I compete.”Gretchen’s words resonated with me and made me think of John Candy in the movie Cool Runnings when he told the Olympic Captain of the Bobsled team, “If you are not enough without the Gold Medal, you will never be enough with it.” It seems as if Gretchen’s experiences taught her this vital lesson at a very opportune time in her life.

As an athlete, Gretchen has seen tremendous improvements in her performance due to Z-Health.

“I can’t believe I have gone this far without Z-Health in my life, it seems like it should be the foundation of what everyone in the world should be doing before everything else.”

“Why go lift 200lbs at the gym if you can’t walk properly before that? Z-Health training is helping get my body back into the right place and feel good and prepared before I throw myself upside down in a half pipe. Things are getting easier, more connected, and more balanced then ever before — and I know it is because of all the exercises I have been doing. Every time I come in I have been blown away by the results I get. I am just getting started, but I am seeing such great results that are giving me the timing, balance, and connectedness on the mountain.”

In addition to her tremendous athletic achievements, I also learned that Gretchen is a successful businesswoman off the mountain as well. She has a Signature Collection with Oakley, a Signature Snowboard with K2, co-founded Mission Skincare and has a Signature Lip Balm, and has helped create an event The Aspen/Snowmass Cover Girl Snow Angels Invitational. The Invitational has a very progressive format, hosting all the best half pipe female riders in the world, and is designed to bring attention and awareness to the environment, women’s snowboarding events, and the difference we can all make. It is a weekend with a holistic component of health, education, yoga workshops, facials, fun, and much more — all for the purpose of making a difference.

Despite all of Gretchen’s personal success, it was very interesting to see that the environment is the cause that she talks about the most. She works with her sponsors directly so that within her signature collections there is a jacket and pants made from recycled and recyclable materials that can be broken down and made into something else, a growing number of sustainably manufactured cotton shirts, and an eco-pop board by K2. Having learned the hard way to say no and take time for herself,

Starting Out the Day

Gretchen now starts each day with books and yoga, and then email and the gym. She invests each day in her spiritual and emotional energy first, and then everything else. She loves Z-Health and she loves studying the psychology behind sports because she wants to live it and inspire others to do the same. She loves it and the fun of it all.

Gretchen is a beautiful example of a Z-Health athlete, and is a true representation of the principles we encourage everyone to embrace. Her success and hard work have given her amazing opportunities to improve both her sport and the world around her — tasks that she approaches with great intensity and class. She also is committed to a lifetime of healthy athleticism and ongoing improvement, which is what makes her such an excellent example of a Z-Health athlete.

As a top contender for the gold in 2010, Gretchen is definitely one athlete to watch, and as a young woman who is living the “dream” with style and grace she serves as a tremendous role model for others.

If you want to know more about Gretchen and her adventures you can follow her online at:

GretchenBleiler.com

twitter.com/GretchenBleiler

MakeItPro.com

Playmakermobile.com

Gretchen,

Thank you for taking the time to sit down and talk with me. We look forward to our ongoing work with you and all your success both professionally and personally in the years ahead.  —Z Health Staff

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