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Movement Practices to Settle Your Body

9/29/2020

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I have been reading the book, My Grandmother's Hands by Resmaa Menakem.  This book "is a call to action for Americans to recognize that racism is not only about the head, but also about the body.  Menakem introduces an alternative view of what we can do to grow beyond our entrenched racialized divide and takes readers through a step-by-step healing process based on the latest neuroscience and somatic healing methods." Quote from the back cover of the book.

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I have been taking time with the second part of Menakem's book, which is titled "Remembering Ourselves".  He says, "The place to begin the all-important healing of trauma is with the body.  Your body.  Each of our bodies."  He provides body and breathing practices to get to know, experience and understand the body.  I have been enjoying these practices and have incorporated some of the ways to settle into a movement practice.  The movement sequences shared below bring in novel ways to move the spinal chain and mobilize the joints.  "Sometimes trauma energy can get stuck in the joints," Manakem states.  The momentum and rotations can help to release the energy and reduce the tension along the kinetic chain. 
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.alignforhealth.com.
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Disclosure: I only recommend programs and products that I would use myself.  If you use these links to purchase something, I may earn a small commission at no additional cost to you.
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Spinal Mobility Drill in Sitting

2/3/2020

 
Spinal Mobility: movement
Improve spinal motion and decrease pain
Healthy spines need movement; healthy bodies need movement!  Every spinal segment is like a cog in a wheel, when one section or vertebrae moves, the other follows suit, just like the chain moving around the crank shaft.  Over the course of our lifetimes we get bogged down by tensions, holding patterns and loads that limit the mobility of the spine.  Our nerves that travel to our organs, muscles, and skin exit the spine and span outward to their destination. For the health of your nerves, your lower extremities, core, organs, upper extremities and head, get a move on!  

Explore your spinal movement

Link to Anatomy in Motion's, Wake your body up!
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.alignforhealth.com.

Healing the core: Are you tensing up just a little too much?

6/13/2018

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Healing abdominal wall separation (diastasis recti), urinary incontinence and pelvic organ prolapse
Many clients that I work with are coming in to see me in order to heal from abdominal wall separation (diastasis recti), urinary incontinence and pelvic organ prolapse.  Our culture admires the look of rock hard bodies, and we are taught at a very young age to "hold it in", to look toned and fit.

Unfortunately, down the road, this holding and tensing interferes with our functional mobility, and the full range of motion of lengthening and shortening of muscle fibers.
What will it take for our muscle system to be at rest when we are at rest, and to be able to move through full range of motion when we are ready to move?

Rather than DO such and such exercise to strengthen this and that, we need to UNDO!

It takes practice to UNDO tensions.  Our tension patterns are so hard-wired.  Healing DR, UI and POP requires integration of the core system: head and neck, ribcage, diaphragm, abdominals, pelvic floor AND re-establishing new connection to our nervous system.
Try this right now:
Sit for a moment and notice your breathing. 
Now start to nod your head up and down as if you are saying yes, or lift your arm up and down. 
Did you hold your breath?   
It is a simple move, and yet more than likely, you held your breath. We should be able to move and breathe at the same time. 
​When we hold our breath we are tensing muscles and increasing pressure into our body wall.  This load to the tissue adds up over time.   Doesn't this make you curious how often you might be holding your breath all day long? One of the keystones to healing the pelvic floor and the abdominal wall is to connect to our breath, allow the abdominals and pelvic floor to move, decrease the tensions in the neck, shoulder girdle, ribcage and lower back.  

Core integration sequence: UNDOING tension in the neck and ribcage

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.alignforhealth.com.
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Healing Abdominal Wall, Urinary Leakage or Prolapse

2/28/2018

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Healing Postpartum: prolapse, abdominal wall separation or urinary leakage
Has Dr. Google left you confused as to how to heal your diastasis recti (abdominal wall separation) or prolapse?
In my last post about breathing I talked about how optimal breathing is key to creating core strength.  The muscles of the core: the glottis (voicebox), the diaphragm, the abdominals and the pelvic floor all need to move in coordination for effective generation of force.  These muscles need to respond reflexively for whatever task is at hand, whether that be loading the dishwasher, working out at the gym, or chasing after your kids.
Healing from diastasis recti, pelvic organ prolapse and urinary leakage is not going to happen with 100s of kegels and abdominal bracing contractions.   Healing happens when we look at the whole system working together as a team.

Integrate the team for a Healthy Core

  • Skeletal System
The bones are in a position for appropriate loading to stimulate bone growth, and to position the muscles for optimal resting length tesnion.  From a sideview, the Standing plumbline markers for alignment are the earlobe, midpoint of joints: shoulder, hip, knee and ankle.  The ribcage is stacked over the pelvis, and the pelvis is stacked over the ankles.  
  • Muscle System
The muscles are able to shorten and lengthen through full range of motion.   Optimal positioning of the skeletal system allows the muscles to be in a better position to move and generate force.
  • ​Pressure System
Ability to generate appropriate intra-abdominal pressure.  Normalize pressures: Increased resting muscle tension can create abnormal pressures.  Pushing type strategies (bearing down) for strength and movement increase downward pressures into the abdominal wall and pelvis.
  • Nervous System
Regulation of the peripheral and autonomic nervous systems.  Dysregulated autonomic nervous systems increase resting muscle tension (among other things).

Let's look at a common muscle strategy that I see in women who present with DR, prolapse and urinary leakage: Overactive Upper Abdominals

Tension in the upper abdominals at rest
At rest you can slightly see the crease above the belly button. From the side view the crease is more evident.
rib gripping: overactive upper abs
Can you see the crease just above the belly button? During the "Draw the belly button to the spine" cue, the "hour-glass" is created by over recruitment of the upper abdominals.
Due to the resting tension in the upper abdominals there is more pressure into the lower abdominals and pelvis.  When the muscles are activated in a shortened contraction, even more pressure is created into the lower abdomen.  This constant downward pressure can have an impact on the health of the pelvic organs, abdominal wall and pelvic floor.  
Changing the pressure and muscle activation pattern is essential to recovery.  Typically, this person has no problem breathing low into the belly, but may have a hard time filling the entire abdomino-pelvic canister evenly on the inhale (generation of appropriate intra-abdominal pressure, evenly distributed 360 degrees). Home practice will require breathing practices to connect with the movement of the lower ribcage, side and back body, and then bring this new awareness and pattern into movement and daily activities.
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.alignforhealth.com.
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How Do You Breathe?

1/13/2018

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Breathing is the key to life. If we can't breathe, we die within minutes.  Breathing is so essential to the health of our systems, yet rarely do people understand the connection and importance of HOW TO breathe effectively for the support of our core and the health of the shoulder girdle, hip complex, and lumbar spine.
Poor stability strategies and unconscious habits interfere with the proper movement of the muscles of the ribcage, diaphragm, abdominals and pelvic floor.  In order to have good stability to support the spine, we need to generate appropriate intra-abdominal pressure.  What I see over and over again with my clients is the inability to access the core muscles mentioned above during the breath cycle, as well as in functional activities.  A typical compensation pattern that people use is a pushing strategy to create strength, rather than allowing the muscles to activate and generate the intra-abdominal pressure.  This pushing strategy creates excessive outward and downward strain onto the pelvic organs and abdominal wall (think pelvic organ prolapse, urinary leakage, diastasis recti and hernias).  Not to mention over activation of the neck, shoulder girdle and paraspinals which impact neck/back/hip pain and function.

​Try this right now:

  • Lie down on the floor with your legs out straight
  • Bring your legs together
  • Keep your knees straight and lift both legs off of the floor about thirty degrees.
  • Notice: what happens to your abs?  Did they bulge outward?  What does your back do?  Does it arch?  What does your neck do?  Does it tense?
​How did you do?  In my experience, 95% of my clients use a pushing strategy: holding breath, pushing out into abdominal wall and pelvis, arching back and tensing or lifting the neck. Outside of pilates, or working out, this strategy gets carried over into daily tasks such as: getting out of bed, bending and lifting tasks, pushing open a heavy door, etc.   ​

So, what is optimal breathing for core function?

The first step is to become aware of the day to day habits that interfere with optimal breathing:
  • shallow breathing into chest and neck
  • holding breath
  • holding abs
  • locking down ribcage or gripping shoulder blades back and down
  • lifting shoulders to breathe (over activation of the scalenes, upper trapezius, levator scapulae)
  • squeezing butt cheeks (tightens the pelvic floor muscles)
  • ribcage and pelvic positions
The second step is to practice breathing.  During quiet respiration there should be movement in the intercostals (the muscles between the ribs), the diaphragm, the abdominals and the pelvic floor.  In order to have strength in the muscles, they need to move through full range of motion: lengthening and shortening. In this video, I talk about diaphragmatic breathing and core function.  Practice lying down, sitting and standing.  Each position places a different demand on the body. 
​Have fun and explore!

The third step is to begin to challenge the system.  Can you maintain the breath as you add a new skill or a new load?  Are you able to get movement into all areas of the thoracolumbar pelvic canister?  Quite often I observe tension and stiffness surrounding the ribcage.  Below I share a breathing drill to get mobility at the lower ribcage and diaphragm and a link from Dr Evan Osar on Three Dimensional Breathing. 
​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.alignforhealth.com.
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Movement Time Out

12/19/2017

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Decreasing tension is essential to get out of back and hip pain
Time Out
I grew up playing sports, so I understand the importance of a  time out.  In sport we use a time out to take a rest, make substitutions, communicate with the team to re-strategize or to inspire.  Part of the work that I do with clients is to help support people to get out of pain.  Often I suggest time outs to check in with the body and make the changes as needed: how am I sitting or standing, am I breathing, am I holding tension?  These time outs are a great way to break the stagnation of the day, to connect with the body, and to come back into the present.  Way too often our day gets caught up into automatic drive.  So stop right now, get on the floor and try out these moves!

Your body will love you with these quick movement time outs:

  • Spinal Rotation: trunk and head
  • Flexion & Extension: Feet to head
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.alignforhealth.com.
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How to Decrease Neck Pain

8/18/2016

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Neck pain is a big drag!  Neck stiffness is so annoying! How often have you tried stretching and neck strengthening exercises that send you into more pain and stiffness?  I have totally been there!  One of my favorite ways to relax the neck is to start getting movement into the shoulders, shoulder blades and thoracic spine.
3 Movements for a happy & healthy neck (before you begin, check your neck motion: rotate each direction and then bring your chin to your chest.  Notice how far you move and how it feels):
  • Sidelying Trunk Rotation and Shoulder Windmill
  • Shoulder Blade Movement on Hands and Knees
  • Shoulder Stretch
Now recheck your neck motion and notice if it feels different: is it easier, not so stiff, more motion?
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.alignforhealth.com.
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Improve Breathing & Decrease Tension

1/13/2016

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I know that you have heard it before: "Breath is life". Tuning into the breath is my top strategy for change in the musculoskeletal and nervous systems. Focused breathing creates movement in the body: movement of organs, fascia, muscles and ribs.  Optimal breathing allows for the vital chemistry exchange to deliver nutrition to all of our cells for health and vitality.
Let's face it, life happens, and it's not always full of breath....  We hold, we limit and we restrict.
This movement sequence below is a great way to release the muscles surrounding the chest and to improve the expansion of the ribcage for better breathing.
Breathing better allows the oxygen to flow to our muscles and nervous system which can decrease tension and bring the body into ease.

Soft Tissue Release & Ribcage Mobility 

This movement sequence was inspired by my exploration with Jill Miller's Yoga Tune Up™/Roll Model and Yamuna Body Rolling.
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.alignforhealth.com.
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Tension Between The Shoulder Blades

12/10/2015

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Help for tension in the shoulder blades
Just looking at the muscles in this picture on the left, you can see that there is a distinct connection between the head and the shoulder blade, and the shoulder blade to the arm.  You don't need to know the names or actions of the muscles to hypothesize that movement of the shoulder blades are key to healthy arms and a healthy neck.

Quite often clients come to see me with "knots" between their shoulder blades, rock hard upper traps, or a sensation that someone is stabbing them in the back with a hot poker. When I assess the movement and ability for the shoulder blades to move over the ribcage, the motion is almost non- existent.
In the video on the right, I share with you one of my favorite ways to get motion to the shoulder blades and freedom to the entire upper extremity!
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.alignforhealth.com.
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Improving Thoracic Rotation

11/18/2015

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This image demonstrates the opposite rotation of thorax and pelvis during a kick: the pelvis rotates left as the thorax rotates right.
During the gait cycle our spine goes through flexion, extension, side bending and rotation.  When we step forward and load onto that leg, the pelvis rotates away from the front leg, the lumbar & thoracic spine extends, rotates and sidebends toward the front leg and the cervical spine flexes, sidebends and rotates away from the front leg.  If what you just read is "gobblygook" just look to the picture on the left.  This soccer kick is a great demonstration of what the body does during gait: it is like a spiral.
Motion is our friend, and quite often we lose it, especially in the thorax.  Look around at people walking, how many people do you see who have an arm swing, much less rotation at their trunk?  Not many.  Are you one of them?
Test yourself: in sitting rotate your trunk right and left. Ideally you should have moved about 45 degrees.  In standing, plant your feet hip width apart and rotate, let your pelvis rotate as well.  Ideally you should move the trunk 90 degrees.  How did you do?  You may notice that you are stiff in both directions, or just on one side.  If you are stiff try these exercises below.  And then see if you can incorporate arm swing and rotation into gait.
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.alignforhealth.com.
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    Disclosure: I only recommend programs and products that I would use myself.  If you use these links to purchase something, I may earn a small commission at no additional cost to you.  Thank you.  

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Contact:  Susan McLaughlin, PT 801.859.4142
susan@alignforhealth.com