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The New Science of Self-Empowerment: Epigenetics

5/22/2012

7 Comments

 
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I have been reading The Biology of Belief by Bruce Lipton.  Last night's chapter title: “It’s the environment, stupid” really struck a cord with my current consciousness on a physical, mental, spiritual and emotional level.  

Lipton is a cellular biologist and as a researcher has examined the mechanisms by which cells receive and process information.  He writes, “When I provided a healthy environment for my cells they thrived; when the environment was less than optimal, the cells faltered.  When I adjusted the environment, these ‘sick’ cells revitalized.”

He goes on to share how scientists started to veer from the environment model after Watson and Crick‘s revelation of DNA’s genetic code.  Genetic determinism has since become the belief of our modern culture: genes determine biology.  

Succumbing to the hypothesis that genes control our lives, we have an “excuse” to become victims of heredity.
Today’s diseases, like heart disease, diabetes, arthritis and cancer are not the result of a single gene, but a complex interaction of many genes and environmental factors.

The latest scientific research has debunked the hypothesis of gene control to show that “when a gene product is needed, a signal from its environment, not the emergent property of the gene itself activates the expression of that gene.” The birth of epigenetics (control above genetics) is the forefront of science.  What we now know is that "the DNA blueprints passed down through genes are not set in concrete at birth.  Environmental influences, including nutrition, stress and emotions can modify those genes."

The question I have asked myself is:  How can I create an environment within my being to allow my cells to be vital and healthy?

In my own personal quest, in the last two years I have directed my focus on creating an optimal environment for my wellbeing through alignment principles.  Consistent practice of alignment, and observation of my movement habits has lain the foundation for me to be more efficient in the use of my muscles and joints, to the lovely benefit of getting out of chronic low back and sacroiliac pain.

Here are some suggestions to optimize your environment:
  • Stand more and sit less
  • Get adequate sleep
  • Hydrate: At least 8 glasses of water
  • Notice your habits: change those that aren't serving you and continue the habits that enhance
  • Get nutrition
  • Avoid alcohol, caffeine and processed foods
  • Meditate
  • Walk
  • Laugh
  • Attend my Restorative Exercise class
In Restorative classes this week our focus is on the shoulder girdle. Here is an alignment tidbit from class:  What is the relationship of the motion of your forearm and your entire arm?  When our arms are resting at our sides, the elbow pits should be facing forward.  Are yours?  We should be able to maintain the position of said elbow pit as we move our forearm so the palm is facing down (this is called pronation).  Did you notice that your elbow pit moved?

Try this: hold arm so your elbow pit is facing the ceiling, pronate your forearm.  How far can you go?

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Starting position: elbow pit and palm up. The arm is in neutral.
Forearm range of motion
Elbow pit in same position. Pronation of forearm. Can you see that I don't have full motion? Due to the tightness of my muscles, I can't get my wrist parallel with the floor. The tension in my forearm can pull my whole arm into internal rotation.
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This picture is taken after my Restorative Exercise class. Now I am able to fully pronate and get my wrist parallel! I love this stuff! Now to maintain it.....
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
7 Comments

Walking in Alignment

5/14/2012

27 Comments

 
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Springtime is upon us and that means sunny skies and no excuses not to get outside and walk. 

Here are some key points to keep in mind when walking:

  1. Feet straight ahead.
  2. Feet hip width apart.
  3. Push back with your stance leg to move you forward.
  4. As the swing leg advances, land with a heel strike.
  5. Make sure you land with a straight leg.
  6. Keep your trunk vertical.
  7. Don’t forget your arm swing (make sure elbow pits face forward).

Here are some stretches to lengthen your stride.  Keep on Movin' :

Calf Stretch with half foam roll
Calf Stretch.
Hamtring Stretch with yoga strap
Hamstring stretch with yoga strap.
Gluteal Strengthening: balance on a block
Work on strengthening your lateral hip for single limb support during gait. Stand on a block for balance and strengthening of the glut med.
Hip Flexor Release with yoga block
Hip flexor release on yoga block. Place block under your sacrum. Make sure it is not above your waistband. Relax here 5 min.
Eccentric Hip Flexor lower
After the release, kick one leg out straight and slowly lower to the ground.
Hip Flexor Stretch using yoga block
Once your heel is down to the floor, reach your heel away to traction the hip joint. Feel a stretch in the groin area.
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
27 Comments

A Song To My Psoas: "Please Release me, let me go..."

5/8/2012

51 Comments

 
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Do you stand with an excess curve in your low back?  Do you have back pain?  Do you stand with your knees slightly bent?  Do you tuck your pelvis under to look slimmer? Do you lift your chest up (rib thrust)?  Does your hip pop, or snap as you get up from sitting and start to walk?  Do you have pain in your groin, or in the front of your thigh?

If you answered yes to any of the above questions you may have tight psoas muscles.

The psoas major attaches to the last rib, the sides of the lumbar vertebrae and the discs in between.  It travels down and forward over the brim of the pelvis, inserting into the top part of the inner thigh.  

I learned in anatomy class that the psoas major is primarily a hip flexor (lifts your leg toward your chest).  The psoas can also pull your spine forward increasing the curve in your back and pressure on your vertebra and discs.  When the psoas is tight, the ability of the leg to extend (move back) at the hip is compromised during walking.  This will create rotation at the pelvis which can lead to dysfunction of the back or pelvis.  For the health of your spine and your whole body, the psoas muscles need to release and lengthen.

Begin by performing a self evaluation.  Lie down on the floor with your legs out straight.  Assess to feel if the back of your thighs are flush with the floor.  Check to see if you maintain an arch in your back.  Your thoracic and lumbar area should be flush with the floor.  You should have a small curve near the top of the sacrum.
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Can you see the light coming through under the back and thighs?
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Zooming in, you can really see the arch in the back. Notice that the ribs are lifted up and not relaxed against the abdomen.
To perform the release you will need a bolster.  The bolster should be firm, but comfortable enough that you can lie on it for awhile.  Place the bolster along the spine.  

You want to be propped up on it so the back of your legs become flush with the floor.  Position the bolster so the end of it is placed near the bottom of your shoulder blade.  Do not let your back arch with your ribs lifted up like the picture above.  If your ribs are lifted you are too far up on the bolster; scoot down toward your feet until your ribs relax down.  Place your head on a yoga block or pillow so your head is not hyperextended (bent back).  

Relax here for at least five minutes.  Focus on breathing and letting go.  Allow yourself quiet time with no distractions.  After the release, perform another self evaluation and notice how relaxed the muscles of your back feel and how much contact your body has with the floor.  Perform daily, or more often if your are tight!
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This position allows gravity to pull the muscles back into place. The muscle are able to let go of their grip!
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
51 Comments

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    Susan McLaughlin,
    Physical Therapist

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Contact:  Susan McLaughlin, PT 801.859.4142
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