“Move Well. Move Often”
August 2014 Newsletter and Calendar
Dear Practice Friends,
“Move well. Move Often” is the battle cry of the creators ofFunctional Movement Systems(FMS), Gray Cook and Lee Burton. I had the good fortune last week to travel to Raleigh and take the Level 1 and 2 courses with them and their amazing team of physical therapists and athletic trainers. They are deeply passionate about helping people to move freely and exercise in a way that is functionally sound, and to this end they have been refining a system for screening and providing corrective strategies for over 18 years.
Functional movement, or functional training, has been a rising trend on the fitness industry for over 10 years. It is associated generally with the activities of daily living (ADL), more specifically the types of movement that we need to use every day to function well and to make our way in the world. While lying on a bench and pressing up a barbell with 3/4 of your bodyweight will make you stronger and build muscle on your bones (both of which have their advantages), it isn’t a very functional exercise because it isn’t something we do on a daily basis.
So what are the movements that we do, or should be able to do, every day?
- Squat – Bending down to pick something up from the floor, sitting on the toilet, or playing catcher in baseball
- Single leg activities, or lunge – Tying your shoes, moving from kneeling to standing, playing twister
- Push – pushing a lawnmower or shopping cart, passing a basketball
- Pull – dragging a piece of furniture across a room, reeling in a swordfish, or playing tug of war
- Rotate – Turning to look at your children or friends in the back seat of the car (not while the car is moving of course :); playing golf or racquet sports
I’ve included a game or sport for each of these functional movement patterns intentionally to draw attention to the developmental nature of these movements: as babies we learn these patterns while learning roll, crawl, stand and walk; as children we improve on these patterns through playing games and sports; as adults we hopefully maintain these patterns into old age.
However, anywhere along our lifespan our functional movements can become dysfunctional through developmental disabilities, injuries, chronic illness, or simple disuse. For our survival as a species we are hardwired to keep moving, and, in the face of dysfunction, say tightness in a hamstring or stiffness in one shoulder, we accomplish this by compensating, shifting our weight or the work to the other side of the body. As a short term fix, it may not be an issue, but over time it greatly increases the risk of further injury.
The FMS movement screen is comprised of 7 moment pattern tests that help identify asymmetries between the left and right sides of the body as well as limitations in mobility and stability. If needed, corrective strategies with corresponding exercises can be taught to work on increasing mobility, static and dynamic motor control, and strength. I will be taking clients through the FMS screen over the next few months. It’s free, and only takes about 12 minutes to go through. If you are interested in being screened, please contact me via email at firstname.lastname@example.org.
Have a wonderful August!
Monthly Class Calendar and 2014 Rates
Welcome to Practice!
A warm welcome goes out to our newest members of the Practice community, who started with us in July:
We are thrilled to have you with us. Welcome aboard!
Lululemon Showroom Opens in Oakwood
The Lululemon Athletica Showroom at 2533 Far Hills Avenue in Oakwood (2nd floor, above Huffman Travel) is now open! Hours of operation are Thursday through Saturday, 10am – 5pm.
The showroom concept is one Lululemon Athletica has used to great effect in exploring new markets to enter. They use a number of variables to determine if they want to build out a full store in the area, “though consistent sales is a big factor,” says manager and Dayton native Allison Brown. If you would like to have a full Lululemon Store in Dayton, then please like their Facebook page and please give them your support. If you have specific questions for Allison, you can email her at email@example.com.
The Secret to Effective Motivation
From the Gray Matter section of the New York Times Sunday Review, Psychologists Amy Wrzesniewski and Barry Schwartz describe the differences between the two types of motivation, internal and instrumental, and present their findings on a study they did to find out what mix of motives is most conducive to success. Durious to know the answer? Read on!
The Pornographication of Fitness Needs to Stop
Thanks so much to Arundi Venkayya, who forward me this link to a blog post in the Huffington Post by celebrity Fitness Author and TV host Tosca Reno, who decries the state of fitness advertising:
“When every image displayed in fitness magazines has become one suggesting women are dressed and posed for the bedroom and not the gym, one might wonder exactly where the future of fitness is going.”
Tosca goes on to describe, from her vantage point, where she thinks the industry is heading, and her answer is one that is in keeping with Patrick’s experiences at the Functional Movement System’s courses last week.
Research: Running 5 Minutes a Day Has Long-Lasting Benefits
From Gretchen Reynolds at the NY Times Phys Ed section:
“Running for as little as five minutes a day could significantly lower a person’s risk of dying prematurely, according to a large-scale new study of exercise and mortality. The findings suggest that the benefits of even small amounts of vigorous exercise may be much greater than experts had assumed.”
Thank you Stephanie Via Hagar and Brent Johnson for being willing models for our new poster. You look great!