What’s the most powerful system in your body that you never hear about? The lymphatic system.

It’s the clear liquid that surrounds the cells of your body. Except for cartilage, nails, and hair, your entire body is bathed in lymph. You are literally swimming in lymphatic fluid, so its nickname is the Body Aquarium.

If you have a chronic pain or illness like Lyme, Fibromyalgia, Chronic Fatigue, IBS, Crohn’s Disease, etc., you will have a lymphatic problem. You just need to discover how much.

Fundamental movement patterns will restore your body’s strength and resiliency. The goal is to move more of yourself more often.

Learn how with the Stop Chasing Pain True Strength: Restorative Movement system. A movement system taught to thousands of people all over the world in exclusive workshops and now brought directly to you.

Dr. Perry Nickelston shows you the step by step movements and how to integrate them into your daily lives. Start off easy and progress as you become stronger.

In this episode: Ryan DeBell from The Movement Fix

Brain Candy Snippets:

• Ryan talks about his journey into teaching movement and why it’s such an important part of his life.
• Get inside the cranium brain of one of the best in the industry
• Some awesome gems of knowledge here for everyone.

Nobody likes to be in pain.

Well, maybe some of you might like it. Whatever floats your boat 🙂 When you are in pain you would do just about anything to get out of it. That’s the Law of Self Preservation. Ya kind of need this law so you don’t die. Dying is not a good option.

The brain and body have one goal, don’t die. It will sacrifice anything in the long term for the short term benefit of the now. It really doesn’t care about tomorrow. The brain only has eyes for RIGHT NOW. Any decision it makes now it can worry about the consequences later. Now matters more than the future.

In our quest to help the body recover from injury we make feeble attempts at lending a helping hand. We think we are so smart, well not so much. Often what holds us back are our good intentions. One of the easiest ways to help yourself get better is to simply get out of your own way and get out of your cerebral brain.

Stop thinking so much. Go to your primal survival critter brain. That brain cares jack shit about your double blind studies of what’s supposed to work. Work for who? Someone else’s body. What about YOURS. It’s different from everyone. Oh sure you may have similar anatomy but the EXPERIENCE of your anatomy is unique in the Universe. Nobody else has had it. So your back is NOT the same as another back. Treat it the same as everyone and you get can get poor results.

Research is cool. It keeps the brainiacs busy. However the single most important factor that affects movement and pain is the environment, The one you live in. And when was the last time you hung out in a research lab 24/7? Probably not so much.

So lets look at three ways you are trying to help yourself which may be actually sabotaging your progress.

• Doing an exercise too far beyond your nervous systems safety threshold. If you can’t breathe during the movement, you don’t own the movement. You will not learn anything when your body goes into survival mode. When under threat the body falls back on habit. It defaults to protective compensations. Oh sure you will complete the movement, but will your body learn from it? Not if its under threat. If you can’t breathe, then you are under threat. Take a deep diaphragmatic breath during and at the end range of a movement, if you struggle breathing, stop and regress until you can.

PAIN IS A REQUEST FOR CHANGE

Change in your habits. If you want to change a habit don’t do too much too soon.

• Pushing yourself through painful movements. When pain is on board you stop learning. Pain shuts off the pathway for new motor learning. The brain avoids things that are painful or difficult. It likes to cheat. If it can take the easy way out it will do so every time. Pain isn’t weakness leaving the body, pain is an action signal. A signal to move in a pattern that doesn’t hurt to relearn a pattern that is. Moving areas of the body that are not in pain will feed forward into better function everywhere else. Why? Everything is connected. There is no break in the continuity of living matter. Move non painful areas more. Stop isolating on the affected area and integrate the rest of yourself.

MOVEMENT DOES’NT HAVE TO BE COMPLICATED TO WORK

Purchase my new TRUE STRENGTH: Restorative Movement Streaming Video here and learn how to move all of your body to feel better.

(Click picture)

• Always trying to mobilize and release tissue can make you worse. Just because something is tight doesnt mean it needs to be stretched or released. Tightness is a neurological protective mechanism of the body to a perceived threat. It restricts motion for protection. If you are unstable in movement your brain takes the best option it can and restricts motion. How? Tightness, stiffness, poor mobility, and pain. These are primitive protective outputs of the brain. Stability rules the movement road. Getting a stuck joint to move more is easy, keeping it moving is not. Stop releasing body parts without locking in stability. How? Move more of yourself on the ground in a stable environment after you release. You learned to move on the ground first so go back there to improve the now.

There ya have it. Give them a go and see what happens. Or you can keep doing more and more things with little to no lasting improvement. Sometimes the cray shit path is the best one to walk on, especially when the same old shit path stops working for ya.

Peace and share the mojo. #sharethemojo
Dr. Perry

In this episode:

• Kevin discusses his journey into strength, training, functional movement and massage therapy.
• Get inside the cranium of one of the best in the business and one hell of a great guy.
• Some awesome gems of knowledge here for everyone.

When people hear the word practice they often think about sports. Practicing endless free-throw shots for basketball, kicking balls for soccer, football plays, katas in martial arts, etc. You get the idea. We need to think bigger than that. Way bigger, but smaller. You’ll see what I mean.

Already seeing the power of Primal Movement Chains, Perry! The ONLY thing I added to my client’s workout this morning were the neck and crawling movement chains after our positional breathing. 1 set of 4 reps each. She easily had the best workout she’s ever had with me! I’m really looking forward to learning more with this. Very powerful stuff. Thank you Dr. Perry!

Hi Dr. Perry! Just wanted to let you know I incorporated the deep neck flexor RAIL work into my kettlebell class this morning and helped one of my students clear up his neck/T-spine pain. He had been experiencing it for the past several weeks due to a lot of air travel, and hadn’t been able to get relief until today! I also brought in quadrant rolls and contralateral flip flops. Both my beginning and advanced classes really enjoyed them and noticed improvements afterwards. Thank you for inspiring me to get back to my movement roots and for the reassurance that I’m on the right path.

I am just beside myself on how much I enjoyed your class. You were awesome Perry, so wanted to thank you!

Perry Nickelston’s Primal Movement Chains workshop yesterday was effing’ completely amazing. Some of the stuff I’ve seen other places, all by itself-I’ve never seen it put together into such a cohesive, tight, useful system. So many things came together in my head yesterday. Super, super cool!

Movement mojo is so freakin’ rad. Plus ridiculously fun to learn. I’m still blown away how Dr. Perry’s RAIL system ties together so many things. I mean really, I never thought stuff I’d learned about threat vs. performance, movement subsystems, inhibition, corrective exercise, rolling patterns, calling patterns, gait, testing and re-testing would all come together in such a usable package. I mean it all looked really separate (and often competing) before this, but to see it all laid out in a really easy-to-use system blew my mind.

Dr. Perry chats with Physical Therapist Adam Wolf about his new book Real Movement. Adam is returning for the second time and we had a blast together.

Back pain is increasing and getting worse in the world despite all the money, technology, research, medication, restrictions, devices, surgeries, and our feeble attempts at isolating the back as the culprit.

One of my favorite movements when I want to play on the ground. Takes some practice and lots of control, but once you let yourself go and trust the twist it’s freaking awesome.

Ok, suck is a harsh word, but it did get your attention. 🙂

What has to move in order for you to do an overhead squat? Everything!

But hey, we gotta start somewhere so let’s pick a simple antagonistic relationship in the torso to try and make it better.

What’s a common ‘dysfunction’ you see in an overhead squat? The arms fall forward and the hips tuck in tight with abdominals ending up on your belly.

Why might this happen you say? Here’s a few reasons.

*You don’t have the mobility to do it. Hips, ankles, thoracic spine, etc.

*You have poor stability, the ability to control mobility.

*You have poor motor control, the ability to efficiently pattern movement in a given task. (Inhibition/Facilitation)

When you are not stable and you can’t control movement the brain can simply take it away. That’s a mobility block for safety. If you can’t move as much, you don’t do as much. Problem solved for your brain.

Muscles are the brakes in movement. If they can’t slow you down in their dance of acceleration and deceleration the joints must stop ya. They don’t like that, so they hurt ya.

What muscles flex your torso forward since that’s what’s happening in the squat.

• Rectus Abdominis
• Abdominal obliques (internal and external)
• Psoas major (when insertion fixed) Feet on ground
• Iliacus (when insertion fixed) Feet on ground

What are some muscles that extend your torso?

• Quadratus lumborum
• Multifidi
• Erector Spinae
• Latissimus dorsi (when arm fixed)

Think of all those torso flexors as anti-extension muscles because that’s what they are. They eccentrically control torso extension. Placing hands overhead and squatting will throw you back into extension landing on your ass if the flexors don’t help. Your extensors themselves also have to work. A network of fascial tensioning and motor control patterning.

What often happens is Neural Inhibition (down regulation) of your glutei, rectus abdominis, psoai, and multifidi.

Why?

Think sitting on your ass hours on end and not moving in helical patterns like we were designed. And life in general kicking your ass.

What might your brain say in a squat when you have all these muscles on vacation?

‘No way man. I’m tucking tight and bending forward for safety and your squat is gonna blow. Sorry but I don’t care how your squat looks, I just don’t want to get hurt.’

Tucking really tight into the hips is a job for the iliacus.

So what can you do to help the squat once you release mobility blocks?

Try this:

• Release both of your iliacus muscles manually (Note: It’s gonna suck) How do you release it? That’s easy. See this picture? Lie on your back and flex your hip up and keep foot flat on ground and mash your fingers in there. Then do the other side. You’ll find it!

By the way. This is the front of your body

• Activate your extensor chain. Lie on your back. Press your head, heels, and elbows into the floor for 30-seconds. Breathe.
• Resisted Rock It. Roll over and go on all fours. Do 10 resisted rocks. Note: It’s gonna kick your ass. Holy Hell looks like a squat. 🙂 See video below.

Click here to read my article on the Resisted Rock in Breaking Muscle Magazine.

Stand and squat again to see if it feels different. It should.

What if it doesn’t? It doesn’t mean you are a bad person. It means you learned something, this isn’t the pattern restoration for you. It’s somewhere else. Not everyone has the same cause of a pattern.

Cool learning this stuff anyway right?

Come play with us at one of my workshops in 2107 and learn more cool stuff in our membership video arsenal. Over 400 videos to melt your brain.

Also you can preorder my book Stop Chasing Pain on Amazon. Click Pic to order.

STAY STRONG,
PERRY

So yep, I’m a DC. Graduated ‘Class 971’ from Palmer Chiropractic in Davenport, IA in 1997.

Damn it’s gone by fast. Gotten my ass kicked a lot in real life since then and learned a ton. Looking back I would do things differently while I was in the trenches of school.

I’m gonna share a few with you and perhaps some will resonate.

“In your thirst for knowledge, be sure not to drown in all the information.”
– Anthony J. D’Angelo

• Get your hands on people ASAP

  I just went to classes the first year. Not healthy! Get involved quick, fast, and in a hurry with motion palpation and technique clubs as soon as you can. Don’t wait until you take the classes. You can learn so much from observing and your peers will teach you valuable lessons. You will also make deep contacts that will help you when it’s time to enter clinic and you need to reach required numbers for graduation.The first year of school will feel overwhelming with the basic courses and it’s gonna kick your ass no doubt. You are going to say to yourself, ‘it’s just too much to do the clubs as well as study.’ Remember this, you are there to grind it out. The clubs and camaraderie will keep you from burning out because it will remind you why you are there in the first place.

• Take seminars on campus whenever possible

  Weekends I just wanted to relax and veg out. Bad move! This is sponge time when learning. Take all different types of courses. You get student discount rates too which is really sweet. Many students discover a new path they want to take as a specialty after graduation. You get so much better when you study and learn outside of school. Education never ends. Pursue it with ardor and fervor.

   

• Attend as many alumni functions you can while in school

  I did’t relate to Alumni until I was one. That’s too late! Volunteer to help at events or for the association. You will meet so many connections that will come in handy when you graduate and are looking for an associate position or practice to join. The first rule of business applies in healthcare too; it’s who you know and who knows you!

• Not obsessing about my GPA. Grades don’t matter in the real world

  It’s the people that matter most in the journey. The end goal is NOT to just get your diploma. Having a 4.0 doesn’t mean anything outside those doors. Many great students don’t become great doctors. Two different things. Become people smart, not just book smart. If you can do both that’s awesome. But if you had to choose one, people skills always trump GPA. Newsflash: People in the real world already assume you are good enough. You are the doctor. Now prove it by being the best person you can.

   

• Go to the anatomy lab whenever possible

  Love the human body to help others understand it . Even before you are in upper trimesters get to the lab. Volunteer to help in the lab. Knowing your anatomy will do wonders for your clinical knowledge. When you are so focused on passing anatomy class you forget how amazing the human body is. Pay attention to how it’s all connected. If you can’t get to the lab in school take an anatomy dissection class outside of school. There are many offered you can attend or watch the hell out of them on YouTube.

• Find a technique and/or body part and master the shit out of it

  Find your ONE THING! Set your sites in becoming the ‘…….’ Guru. It could be the ‘shoulder’ Guru, ‘knee’ Guru, ‘Activator’ Guru. You must separate yourself from the herd. How will you stand out? When they mention that specialty your name better show up. That will become your signature outside of school. First rule of marketing is, market to everyone and you market to no one. You are gonna market to what you mastered.

• Public speaking in school

  Teaching others is how you learn most. I waited until I opened a practice. Too late! Take a public speaking course while in school. This will do wonders for your communication skills. Use this knowledge to become a powerhouse in your community after graduation. And also use it to start teaching courses of your own on the technique or body part you mastered the shit out of in school. Who says you can’t start educating people when you are in school. Organize your own public speaking course.

3 Quickie additions for today’s world:

1. Start a podcast in school and interview doctors from all walks of life. I would listen. 🙂
2. Start a chiro blog tracking your education journey from day one. People love stories. And it will keep you motivated.
3. Study the notes you took in class everyday when you get home. Simply read them once. Then the next class read the notes from that day and the previous notes. Just once. When you are reading with no pressure to know the material for a test it will stick better. Like glue. When the exam approaches you will have read material at least a dozen times. This drives understanding not memorization. Got this little tip from my Endocrinology teacher at Palmer. Damn if it didn’t help. 🙂

Have fun in school and don’t forget the legacy you are in charge of carrying on. Respect it.

STAY STRONG,
PERRY

We need to move or we would die. The opposite of motion is stillness. The ultimate stillness is death. That’s bad. We don’t want that option.

However, wanting to move is vastly different than needing to move. Many people start exercising because they need to: ‘I need to lose weight.’ ‘I need to lower my blood pressure.’ ‘I need to get in shape for vacation.’ ‘I need to …’

How you talk to yourself matters

How about this instead, ‘I want to lose weight.’ ‘I want to lower my blood pressure.’ ‘I want to get in shape for vacation.’ See how different they make you feel by simply reading it? Imagine how it feels when you do it.

Most people end up quitting after several weeks with new exercise programs because true ‘want’ of movement is not inside the heart and brain. Exercise is movement. But all movement is not exercise. So how do you get someone to want more movement?

Note I didn’t say more exercise. The only way you’re ever going to make any lasting change is by tapping into the power of the brain.

Nothing changes until the brain gives the green light. If you hit yellow or red lights you stop.

Green is want.
Yellow and red is need.

Our brains are not concerned with long-term well-being when it comes to movement but rather, completing the task at hand. Doing movement is not the same as going to do movement. For example, we intentionally go to the gym to move. In truth, movement you can do anywhere.

How you move is based on a few things: YOU, the environment, the task The brain doesn’t care about the future when you are moving, it only cares about the now There is only now. All the previous nows (past) continue to make the next nows (future) So the way you become a better mover is to just be in the moment Stop thinking of the old nows or the coming nows That’s called MINDFULNESS Oh how much better we can move and how happier we could be if we just focused on the current task at hand I content that most injuries happen not because you are moving wrong, but because you are not being completely present in the moment you are moving Movement quality is hard to measure objectively, due to inherent differences between human anatomy, physiology and psychology, that the best we can do is quantify, and compare to norms The more mindful you are when you move, the more resilient you’ll be when you aren’t mindful Hell that’s a great fortune cookie #zenshit #stopchasingpain #movement #move #brain #pain #chiropractic

A photo posted by Perry Nickelston (@stopchasingpain) on Nov 30, 2016 at 5:45am PST

Here are a few simple things that might help. The solution doesn’t have to be complicated to work. In my opinion, the answer is not going harder, faster, stronger, or longer. Those are needs. Temporary needs. We must foster wants. These might help.

• The brain doesn’t pay attention to boring things. It doesn’t want to do boring things. Been there, done that. So make your movements novel. Stop going to the gym and doing the same old same routine in a familiar environment. Try a different venue for training. Move more of your own body around as opposed to moving other things around your body. For example, bench press is going an object. Pushup you are the object.
• Move with others. We are pack animals. Community and connection is built into the human fabric. The more you move with others, the more you move and are likely to change habits. You get accountability from support, not judgment. You don’t have to be alone. There is power in the TRIBE.
• Movement is not about no pain no gain. That’s cool if you are a Navy SEAL and you are the elite. Most of us can get through temporary hardship and pain when we must. But the brain doesn’t like pain. We rush away from things that hurt. So, yes you can kick your ass for two hours every day for a short period of time until the brain says it’s had enough. An alternative? Do a little bit of movement every day for 20-minutes. And if it doesn’t make you smile stop doing it.
• Stop letting others put pressure on you to do movements right. There is no right way to play. When you look at movement as play it completely changes the way you do it. We are so hard on ourselves and judge others harshly. What the hell does ‘right’ mean anyway? The dirty little secret is there is no right way to move. How you are supposed to move is determined by you, the environment, and the task you are trying to accomplish. So when somebody is standing and judging how you play, kick them to the curb.
• Show gratitude for your ability to actually move. We take it for granted. We don’t miss it until it’s gone. Be grateful for what you do have. Find something everyday you are grateful for about yourself. A sense of gratitude fosters change.
• Show compassion to yourself. Compassion is expressing the intention of moving from judgment to caring, from isolation to connection, from indifference or dislike too understanding. if you don’t love yourself movement implodes. Explode your body and soul with self acceptance and compassion. You need it. Hell, we all need it.
• So how do you inspire a want to move? I came across something several years ago about the fundamental six essentials it takes to be in a state of self acceptance. I really think this is the secret to satisfying your want. Work on these AND throw in some movement then you have the creamy filling for movement change.

1. Gratitude
2. Peace
3. Vision
4. Control
5. Support
6. Compassion

Join our membership site and workshops to come play with us!

Stay Strong,
Perry

I’ve always had a pet peeve about using the word ‘corrective’ when describing exercise. The word correct implies you are doing something wrong. Just rubs me the wrong way. Pun intended 🙂

What is the right way? Who made up the right away? In my experience, people are already intimidated by their bodies and the disconnect they feel with movement. Now we want to add wrong and right to it.

‘Do this not that, lift here not there, more here less there, yes no.’ The list goes on. I’m overwhelmed just thinking about it.

I recently had the great pleasure of interviewing Thomas Myers, author of Anatomy Trains on the Stop Chasing Pain podcast. (Posting soon) Hear other episodes here SCP PODCAST

He said something that was absolutely wonderful. I asked him what is something people can do right now that can help them move better.

His response, ‘People should start moving wrong more.’ KABAM! Say what?

It was refreshing to hear this perspective. In the world of movement you don’t often hear someone say do it wrong. It’s taboo. Notice he didn’t say stop moving ‘right!’

What could he mean?

If you always move ‘right’ how can you prepare for when the chaos of life hits you? The more you move one way, the less you become proficient at moving in others. When you specialize you often get worse at overall movement. Being too good at one thing actually makes you less efficient and more vulnerable to injury.

It’s like the old saying, ‘a specialist is someone who knows more and more about less and less.’

Move more to get better at specialized.

You can’t take time to think about how you are moving every minute of the day. You need to react in the moment. There is no cueing in real life or on the field of competition. The more you move ‘wrong’ the better you can be ready for the unknown.

Spice up your movement along the full spectrum.

Variability, Variation, Variety. The 3 V’s of movement.

The ‘right’ way depends on:

• the individual
• the task
• the environment
• the load

Right doesn’t mean same. Wrong doesn’t mean never.

How about we strive for better movement? What does that mean? Stop calling movement right or wrong is a good start. The more you move the more you get comfortable moving.

Hells Bells that makes sense.

Move more of yourself when you do move. Body parts like talking with each other. They hate to be left alone. Sitting and pushing and pulling just ain’t the same brain candy you get from pushing and pulling standing on your feet. Get your biology playing in all vectors. Playing being the operative word. There is no wrong way to play.

Am I saying not to worry about form? Nope. Form follows function. Function depends on you.

*The human body is not designed to be decrepit, delicate, weak and frail. So stop treating it that way. Stop moving it that way.

*When you move think brawniness, virility, robustness, vigor, vitality, huskiness, toughness.

True strength is being able to control your body mass in all situations.

Here’s a few ways to move wrong to help you move better: (Chillax and move with a smile)

• Squat with your legs in an uneven stance.
• Let your pelvis and hips go where they want during a bird dog

• When rolling get there anyway you want (See video)
• When lunging let your knee go over your toes (where that myth came from is beyond me)
• Rotate in your lower back (try not to rotate in your lower back in real life. I dare ya). Just make sure you rotate more in your thoracic overall.

Join our membership site for over 350 videos of movement and learning. Come join us at one of our movement workshops to play. Stopchasingpain.com

Deuce Rolling Pattern from Dr. Perry Nickelston on Vimeo.

Stay Strong,
Perry

In this episode: The Pilates Whisperer Madeline Black

• KABAM! Excited to bring you this one! Amazing episode with Pilates and movement expert Madeline Black.
• Madeline discusses her book Centered: Organizing the Body through Kinesiology, Movement Theory and Pilates Techniques
• A jam packed episode that loaded with takeaways. We have a blast and you will too. Strap in your brain!

In this episode: Returning guest David Weinstock

• KABAM! I am so excited to bring you this one! Amazing episode with my dearest friend and mentor. He was an early guest on the SCP Podcast and he’s back for more.
• David is the founder and creator of NKT Neurokinetic Therapy. One of the most influential techniques I have used in my career.
• It’s a jam packed episode that loaded with takeaways. We had a blast and you will too. Strap in your brain!

“The brain appears to be designed to solve problems related to surviving in an unstable outdoor environment, and to do so in nearly constant motion. ”
― John Medina

That doesn’t sound like sitting to me.

One of my favorite quotes is by Ida Rolf, ‘Where you think it is, it ain’t.’

Love the simplicity and truth of it.

In this episode: Diane Lee

KABAM! I am so excited to bring you this one! Amazing episode with Diane as she talks about movement, stability, mobility, the pelvis and just about everything else you can imagine.

What’s the goal? Strength.

What’s the usual course of action? Train hard and heavy.

What’s the frustrating part? You stop getting stronger.

What’s a reason? Your obliques might be killing it.

Say what? Obliques!!

In this episode: Missy Bunch

• KABAM! Really fun episode with Missy as she talks about how to take back control of your body and your health from the death grip of the desk.
• Missy is a Z-Health Master Trainer and Instructor who brings her unique personal experience with pain to helping those in need.
• It’s a jam packed episode that loaded with takeaways. We had a blast.

HE IS THE ONE!

Love that line in the Matrix. Well, your body is the same way. IT IS THE ONE! The only one.

There is no such thing as perfect movement, however there is always better movement.” -Moshé Feldenkrais

The solution doesn’t have to be complicated to work. Moving more and better only happens when you do:)

I love the term Imperfect Action!

It’s never going to be perfect. You just need to get results to build off. Nothing happens until something moves. The results of the actions you take help you get better. You don’t have to get it right, just get it going.

So let’s do it…

Change your environment. Muscles change what they do, how they do it and when they do it based on the environment they are in. For example walking outside with shoes on versus shoes off. Completely different neurosensory input to your brain which has to organize a different movement pattern. A simple way to move better is to change the environment. It can be just as simple as changing the music you listen to when you are exercising. Other ideas: move in different clothes, train outside, train in a different gym, etc.

Slow it down. Scott Sonnon says, ‘speed hides need.’ Which means we rush through things we feel vulnerable or uncomfortable with. It happens with movement all the time. Just because you can do it fast doesn’t mean you can do it slow, but if you could do it slow you can do it fast. Tip number two is to slow your movements down and be more mindful. Be present and think of nothing else but the movement you are doing. It’s not going to be easy. Your brain is going to be thinking about 1000 different things. It takes practice. When you feel the desire to rush, take back control and slow it down. And don’t forget to breathe.

Move with others. We are social animals. It’s a community and tribe driven primal need. It’s actually a key component to success in your quest to become better at whatever you love, especially fitness and movement. We excel when we have others to give us feedback and behaviors we can emulate. It’s based on evolutionary psychology. The need for community and support. Everything gets better when you have someone else to share it with. So start moving with more people.

Bonus:

Feel movement, don’t think movement. We are not rational animals, we are emotional animals. Better movement comes when you feel better. And feeling better happens when you move. Stop thinking so much. Just be!

So just get started. The Mojo in the magic will happen. I’ll be right there with you. Start building your community and share the message. #sharethemojo

STAY STRONG
PERRY

You can’t walk until you learn to how to move first.

Walking is just one form of movement. Walking on two feet is not easy. It’s the most complicated movement pattern on the Planet Earth. We are the only species that can do it. We take it for granted as being so simple.

In this episode: Dr. Mike T. Nelson

• KABAM! Dr. Mike T . Nelson joins us on the show to talk about movement and research.
• Dr. Mike is Director of Research at Extreme Human Performance and has experience of working with the brain and movement.
• It’s a jam packed episode that loaded with takeaways. We had a blast.

There are kick ass ways of learning and then there are ways that don’t. How do I know? I’ve been getting my ass kicked on the teaching and lecture circuit for many years now and nothing beats learning by fire. Hopefully these help you change the world. That’s what teaching does, when you do it right.

Optimal learning is not about sitting on your ass listening to someone talk at you for hours. Much like what schools are. That’s why schools suck at teaching useful information. Yeah, I said it. Schools were created in the industrial age because they needed more cogs in the wheel to feed the machine. Pumping out robot clones. (Note: Teachers don’t get insulted. You rock. Or most of you do. You show up everyday doing the best you can with what you have and that commands mad respect. So props to you. It’s the institution that’s to blame. The Suits. The Man.)

Pink Floyd’s ‘Another Brick In The Wall.‘ Great song. Of course I had to add it. Different world now and schools are stuck in the past. But, I digress.

Below strategies that will ignite your brain and make learning fun again.

• Movement kicks the hell out of sitting. The brain learns through the movement and sensory stimulation. Not having your ass sitting in a chair going fast asleep. Sitting kills your psoas, your ass and your soul. Get up and do some type of movement every 10 minutes. Your brain starts to drift at 11 minutes.
• Writing it kicks the hell out of reading it. Using your hands is a fast track neurosensory input to your brain. When you write it down you remember it better. I used to say use a pen or a pencil, but I guess that’s old-school now. Use your finger. Although I do suggest you go back and play with those other ones once in awhile. If someone can even do cursive writing anymore. Why does that matter? Fine motor skills.
• Different kicks the hell out of same old same. The brain does not pay attention to boring things. The key to being a great presenter is don’t be like everybody else. What makes you different? It’s you! Do you but with nitro energy and passion.
• Short kicks the hell out of long. Keep it short, keep it simple, and STOP. Hack away the nonessentials. If you teach don’t blabber on. If you are trying to learn take more breaks. Oh, and move during your break.
• A picture kicks the hell out of words. The brain processes everything emotionally. Everything. Vision trumps all the other senses when learning. Ever wonder why Instagram is so popular? Now you know. If you teach, lose the freaking wordy words and add more pictures. It forces you to know your material and not read from the slides like a dufus.
• Talking kicks the hell out of listening. When you teach something you learn it. Passive listening is the worst way to ignite your brain. And of course that’s what schools do. Heaven forbid you cause a ruckus and challenge the status quo. Be a good cog!
• Breathing kicks the hell out of respiration. Breathing is a conscious endeavor, which means you have to pay attention when doing it. Respiration everybody does or you will be dead. Focus on where and how you breathe. Stop breathing all from your mouth and breathe through your nose. Nose breathing sends more oxygen to the deep part of your lungs and helps you expand the diaphragm more efficiently. Inhale via the nose and exhale via the mouth and repeat. Breathing relaxes you into a parasympathetic state so you can focus and absorb information.

Ain’t nobody got time for that! You don’t have time not to breathe!

There you have it. Now get busy and explode your brain. Change the world. Be a cut above. Start kicking ass. I’ll see ya there.

Join our GoPro Membership site or come learn these in person at our workshops.

STAY STRONG,
PERRY

In this episode: Stephen Braybrook

• KABAM! Stephen joins the show to discuss his new book ‘The Evolution of Biomechanics’ and his workshops Brain-Move
• We talk movement, the brain, correctives, rehabilitation, evidence, placebo, and everything else
• It’s a jam packed episode that loaded with takeaways. We had a blast.

‘Where you think it is, it ain’t.- Ida Rolf

The Law of Correspondence – ‘That which is above is below, and as below so above’

How does this Law relate to your pain? Well let’s take a look

Movement is habit and habits are damn hard to break!

Why?

We fall back into patterns and comfort. It just feels normal. We lose the ability to recognize the dysfunctional. We adapt to our surroundings. It’s one of the fundamental traits of human survival. Adaptation.

Hello. Guess what? Rise and shine. It’s time to wake up!

Open your eyes to yet another day of stress and anxiety. Damn, yesterday really did happen? Just lay there and stress over yesterday so you can start today’s stress off with a bang. Sort of like a 7 Layer cake of stress.

Dr. Perry talks about coming to Dubai for the first time on his Primal Movement Chains Workshop on October 14-15, 2017

Three Things I Wish I Knew When I Was 18

Ummmm, so yeah I’m gonna be 50 this Halloween. Yes, 50!!! and Yes, Halloween. Sort of explains a lot lol. Holy Hell where did the time go? That old cliche of enjoy every moment because it will be gone before you know it is 100% in your face truth.

What’s really crazy?

Just treating the site of pain is crazy. Rarely if ever is the site of pain the cause of the pain. It’s not always the area that screams the loudest we need to be focusing on.

Step 1: Move more often, not just when you exercise

If you really think about it, you move for such a minuscule period of your day and week. You can’t make up for sitting on your ass, taking the escalators, riding the elevator, and driving everywhere by exercising 45 minutes a few days a week.

Continuing series of fitness stuff from decades doing it…

See the first two in the series here

What I know #1
What I Know #2

If you haven’t seen the first 11 things I know click below…

What I know #1

So here we go…

I’m gonna be 50 this year. Holy Hell 😉 Spent a lot of time making mistakes, getting my ass kicked by life, and been in the fitness trenches forever. Working out since I was 13. Learned some things.

My mentor Gray Cook says, ‘It took a habit to make that pattern, it’s going to take a habit to break that pattern.’

Meaning you can’t change movement patterns overnight. But, you can make small improvements instantly by adding variation, variability, and variety to your day. At first glance these terms appear to be the same but they are not. What do they mean?

In this episode: Chuck Wolf

• KABAM! Chuck joins the show to talk about movement, correctives and fascia
  Chuck is the creator of the Flexibility Highways System and an International Presenter on movement
• It’s a jam packed episode that loaded with takeaways. We had a blast.

The hip adductors are some amazing muscles. Busy little suckers with powerful movement mojo. What are they, what do they do, and why are they always a mess? Good questions. Let’s get into it…

We often take the small things for granted. The little progressions don’t have the same BOOM as big changes. We want it fast and we want it now. However, I contend that small is where the magic happens.

Changing your life takes habit. And habits never happen quickly. They take time.

Change how you move and you change your life Habits determine your success and your failures If you have fallen into a bad pattern it didn't happen overnight and neither will changing it Oh, and PAIN comes from habits too. How you are living your life #StopChasingPain #MovementIsHabit

A photo posted by Perry Nickelston (@stopchasingpain) on Jun 16, 2016 at 3:53am PDT

Stop thinking 100% and start thinking 10%.

10% more strength in your hips can make the difference between getting up and down the stairs without assistance.

10% more range of motion in the ankle can make the difference of having no low back pain.

10% better breathing patterns can alleviate stress levels and headaches you constantly experience.

10% more attention to movement can change the poor habits that are leading to your pain

10% more water intake can keep you from getting dehydrated and sick

10% more attention to your attitude can change the attitude of everyone around you

10% more kindness can change the world

10% more love can save a relationship

10% more effort can make you a champion

10% less food on your plate can shed unwanted pounds

10% less negative thinking makes you happier

10% more time with your children changes their future

10% less television makes you smarter

10% more reading eventually makes you an expert

10% on top of 10% gets you closer to 100%

Never take for granted the power of small incremental changes. Like water dripping on a rock it keeps chipping away. The rock yields to the never ending drops.

Be the drops!

Embrace the 10!!

Stay Strong,
Perry

3 Reasons your pelvis tilts anterior. That’s the opposite of posterior 🙂

Could there be more reasons? Sure.

But this post says three. 🙂

In this episode: Nick Winkelman

KABAM! Nick joins us to discuss the value of external vs internal cueing for coaching? We taught together at a conference and I heard him speak. One of the best presentations I have seen. Had to have him on the show. Now he is here!!

Hot and wet muscles are pliable, so for goodness sakes stop sitting after you train.

Warmed up muscles are like clay, you can shape and mold them to the sculpture you desire. Sit in a chair to cool down and you mold to the chair. Who the hell wants to look like a chair?

Muscle movement memory controls and shapes posture and habitual movement patterns. Muscles with a dysfunctional movement memory keep shortening and seem to always need stretching.

If you don’t change muscle movement memory, nothing truly changes. The body simply molds back into the shape it’s used to being in because it’s all it knows. The dysfunctional pattern and shape is the new normal. So why change? We usually don’t until…

PAIN hits ya. Pain is a request for change. A change in how you move and how you think.

Change how you think and you change how you move

Change how you move and you change how you think

Try it:

Sit, slouch and frown. How do you feel? Probably like crap. Stand tall and throw your shoulders back. How do you feel? Lean and mean.

Now think back to a time when you were depressed or sad. How are you moving? Think back to a time when you were really happy and life seemed great. How are you moving?

How you think changes your biology

You spend 30-60 minutes moving muscles with your favorite form of exercise, don’t neglect them at the finish line. This is the perfect opportunity to sculpt and change muscle movement memory. Move on the ground and work your way back up.

Going from the ground to standing is a birthright. That’s what you spent the majority of your early life trying to accomplish. Standing up! Learning to move so you could walk. Not sit all damn day.

Here’s a simple solution.

Before you head to the locker room to shower and clean up for the sitting car ride, so you can go sit even more at the office or home, take time to do these three simple drills. Consider these your cool down and sculpt up routine See how much better you feel.

1…2…3..GO

Do these three things on the pliable playground. (otherwise known as the floor).

These are some of the movement I teach in my Primal Movement Chains: Moving Beyond Mobility courses designed to make you hellaciously strong.

AND we have even more videos on our membership section called GO PRO MEMBERSHIP with hundreds of videos. Join us today for more brain candy.

Rolling Patterns (Do 4)

Upper Rolling from Dr. Perry Nickelston on Vimeo.

Lower Rolling from Dr. Perry Nickelston on Vimeo.

Military Crawl (Do 10 forwards and 10 backwards)

MilitaryCrawl from Dr. Perry Nickelston on Vimeo.

Reverse Salamander (Do 4 each side)

From start position slide one leg straight backwards and slowly resists body falling to the ground. Slide the leg back to start position and repeat on the other side. Do 4 each side alternating. This will kick your ass! Nice.

Have Fun!
and
Stay STRONG!

The disturbingly simple way to help lower back pain…

Take your shoes and socks off, go outside and walk on different surfaces of rough terrain for 20 minutes a day!

Glutes are really nice to look at. But just because they look nice doesn’t mean they function well. Meaning, they might be on vacation. Sitting on a beach having a Margarita with not a care in the world.

I live for the 3 S’s. They can change your life. What are they?

• Short
• Sweet
• Simple

In this episode: Nathan Quinn

• KABAM! Nathan from Body Brain Integration talk about…the brain and body. Imagine that?
• Nathan will talk about movement, correctives and programming to help tap into your client’s brain for better results
• It’s a jam packed 45 minutes so get your dendrites ready. Nathan and I will be working closely together in the future.

If you keep making lefts you always end up where you started.This post is about making a right.

Here’s a question I received from a GoPro member of my website. It’s a common question I get, so figured why not answer it here.

What’s the question?

In this episode: Khaled ELmasri

• KABAM! Khaled talks about the powerhouse NorCal Fitness Summit coming later this year.
• Khaled manages some of the most successful and biggest fitness clubs in the San Francisco Bay area and he shares his success of teaching trainers
• He also talks about success in general. How to figure out where you want to go and then the steps for getting there.

#10 Hip Adductors Dominating Rectus Abdominis

It’s the end of a thrilling ride. I want to thank you for coming on this ‘Top 10’ journey with me. Hopefully you had as much fun reading them as I did writing them.

#9 Levator Scapula Dominates Sternocleidomastoid

This relationship is a powerhouse of chaos in the neck. It’s one of the top things I find in people with chronic neck and mid-back pain. Hell, it’s so powerful it bleeds into the rest of the body. Why?

#8 Upper Trap Dominates Latissimus Dorsi

Take a look around. Do you ever see people with shoulders rounded forward living up in their ears? Nah hardly ever:) Welcome to modern day human cashew posture.

#7 Tibialis Anterior Dominating Quads

“40% percent of muscle force transmission is due to fascia.”
– Carla Stecco

#6 Quadratus Lumborum Dominates Psoas

The psoas is never a problem in the realm of musculoskeletal injuries. Right? And I rode a Unicorn today to the end of a rainbow, found a pot of gold and I hung out with a leprechaun. Fantasyland! It’s a key player in everything.

The psoas is a chaotic mess for most people. It’s the ‘batshit crazy’ muscle of the body. Most often the psoas is tight and weak. Not always, but most of the time. If your lower back hurts the psoas is involved. If your sports performance is suffering the psoas is involved. I jokingly say that if you come in with a headache the psoas is involved. It’s that important!

What’s the role of the psoas and why is it so important?

It’s the only muscle to cross three zones of the body: lumbar spine, pelvis, and hip. It’s safe to say it’s sort of, maybe, kind of, a little important in stabilization. Its primary role is lumbar spine stabilization, but it’s also involved with hip flexion, hip external rotation, lateral lumbar flexion, trunk flexion and anterior pelvic tilt with the insertion fixed.

Why is it usually a disaster? Think chairs. Sitting kills your ass, your psoas, and your soul.

Feel the relationship? Think Single Leg Stance

Stand on your right foot and raise your left leg up in the air bending at the knee. You’re coming into hip flexion on the left. But you’re also having to elevate your left pelvis. If the psoas is weak you over hike your left hip in the air to compensate or extend your lumbar spine to absorb force. You cheat to make it easier. Extending the lumbar spine and hiking the hip is the quadratus lumborum working overtime.

*One of the biggest reasons for a jacked up quadratus lumborum muscle is a weakness of the psoas on one or both sides

What to do about it?

1. Foam roll or release the quadratus lumborum. Don’t dig in there too long or you can irritate it
2. Lie on the ground with legs straight. Bring one knee toward the chest until the knee breaks the waistline. On the downward straight leg slowly squeeze your glute on that side and hold. On the flexed knee try to press back down to the ground with your hands on top of the thigh and resist. Hold for 4 seconds. Repeat 4 times. Switch sides and repeat.
3. Don’t hold your breath

Next up…Tibialis anterior dominating quads

#5 Lumbar Paraspinals Dominate Abdominals

If you have lumbar paraspinals that look like telephone poles it’s a safe bet your abdominals are in La La land.

#4 Neck Extensors Dominate Neck Flexors

There must be balance in the Universe. A Yin to Yang. Good to bad. Left vs right. Up and down. Sith vs Jedi (had to). Neck flexors to neck extensors.

#3 Pectoralis Minor Dominates Over Middle/Lower Trapezius

Ahh, the ever popular rounded shoulders and lack of extension and rotation in the thoracic spine, freaky forward head carriage, arm internal rotation and protracted scapula.

#2 Popliteus Dominates over Rectus Femoris

If your knee hurts you better check this relationship. The Popliteus and Rectus femoris are functional opposites to each other. Meaning they do different actions. The rectus femoris extends the knee joint and the popliteus flexes the knee joint and medially (internally) rotates the bent knee.

The rectus femoris is often weak and inhibited playing an inefficient role of flexing the hip and extending the knee. Why? Sitting all damn day doesn’t help. It gets short at the hip and long at the knee. It’s a two jointed muscle with a long lever. The longer the lever the easier it is for chaos to happen.

As a result the popliteus drives more knee flexion, preventing the lower leg from taking full advantage of the elastic recoil of fascia from the foot to the glute. Torque on the knee from the medial tibial rotation causes pain and discomfort when walking, running, or taking stairs. You might feel a lock in the knee that feels like it needs to pop.

Just because the quads look great doesn’t mean they function great. Eye candy doesn’t matter in the movement efficiency area. That’s like having a Ferrari in the driveway that won’t start. Or if it does and you pop the hood you got a Prius engine inside! What’s under the hood matters most. If you have had an ACL injury no matter how long ago you can pretty much bet this relationship exists.

What to do about it?

Sit and feel for the popliteus just medial and behind the fibular head. It will run diagonal across the knee down towards the tibia. You will know when you hit it because it usually really hurts. Be careful in the posterior knee because there are lots of delicate structure swimming around in there. Stay more lateral towards the fibula and you should be ok. To ensure you are on the popliteus resist knee flexion while internally rotating your tibia and it should pop out. (VIDEO BELOW)

Massage that sucker for 1-2 minutes and then lie in your back. Contract your quad for 4 seconds on the ground and the glute on the opposite side. Raise straight leg up in the air for 4 seconds while contracting. Hold for 4 seconds and lower for 4 seconds. Repeat 4 times.

What you should notice:

• Knee feels better
• Hip Feels better
• Feel more efficient with activity and takes less effort to move in ambulation

Get up and go…

Next one up…#3 Pectorals Minor Dominating Middle Trapezius

#1 Hamstrings Dominating Over Glutei

(1st in a series of 10 posts)

The gluteus maximus and biceps femoris are synergistic for hip extension and posterior pelvic tilt.

In this episode: Dr. John Rusin

• WHAMMO! The Strength Doc comes on the show to drop some serious knowledge about movement and strength. Imagine that?
• We talk about tons of stuff from training to assessment to self improvement. Jump in…
• Incredible hour jam packed full of info to help you do what you love better.

Notice I didn’t say weak. I hate the word weak. The word itself carries many negative emotions and connotations of what weakness means.

In this episode: Vickie Saunders

• WHAMMO! A total rush on this episode with the fantastic Vickie Saunders of Athlete’s Sponsorship Experts.
• We talk about building your network. Connecting with like minded business’s and individuals. Taking your business to the next level with sponsorships. Also talk about athletes seeking partnerships and sponsorships.
• Incredible hour jam packed full of info to help you do what you love better.

Figured it might be time to update some dictionary terms. Why not. Something to do while drinking coffee. I love coffee:)

Modern World Dictionary

‘Pussification’

1. a state of being where you are a pussy
2. expecting the world to apologize because your feelings are hurt. Say hi to the Unicorns for me in your world. I bet they are pretty.
3. getting a trophy for showing up. Hey here’s one…SWEAT!
4. I don’t want to work hard, that’s too hard. Can’t you just pay me? I’m here aren’t I?
5.  pay me lots of money right out of school! I just spent a disgusting amount of money to get a diploma for information I can find on Google
6.  your Tweet upset me. How could you? Retweet your sorry
7. keyboard balls. The ones you don’t have in real life.
8. but I tried really hard, I should get something. Yeah it’s called A LESSON
9. you’re first line when something doesn’t go your way, ‘that’s not fair.’ Welcome to Mother Nature. She’s a bitch and doesn’t care!
10. apologize when someone puts an angry face on your Facebook post or tells you they unfriended or unfollowed. Boo Hoo

New definitions added daily as the world continues to pussify. Check back later.

This just in…

don’t give letter grades. That’s too stressful and my kid might feel bad about themselves. Smiley faces work nice. Can we use those? I’ll be sure to tell your employer to add smiley faces to your paychecks. Then you can have something to color during nappy time

In this episode: Franz Snideman

• KABAM! A total blast on this episode with the most awesome Franz Snideman of Revolution La Jolla. Franz is an expert on sprinting and he covers so many reasons why it’s a great idea for everyone.
• We talk strength, power, building the sprint, common mistakes, misconceptions, easy ways to start and why you need to start adding it to your life. His Primal Speed program will take you to the next level.
• Incredible hour jam packed full of info to help you do what you love better.

New series launching on the blog…Instagram 3.

Where I will give three takeaways that I feel are important from some of my most popular Instagram posts. A deeper look inside my brain if you will.

In this episode: Matthew Berenc

• KABAM! A blast on this episode. Matthew Berenc Director of Training Education for Equinox is on the show. Matthew is a wealth go knowledge on how to become better at what you love to do in training.
• We talk movement, education, improving skills, how to take yourself to the top, and what being a great trainer really means.
• Incredible hour jam packed full of info to help you do what you love better.

Returning from the weekend teaching at the Strength Matters Summit in San Diego, California I had the opportunity to reflect on some of the awesome presenters and attendees I had the privilege of learning from.

I love teaching for sure, but I love being a student even more.

Why?

When I teach I can only tell you what I already know. When I listen to others I learn. The two worlds collide and that’s how you change the world. Much love and thanks to my Strength Matters family…

• James Breese (Mac Daddy) He runs the asylum.
• Seb Morgan (Who forgot his safety helmet) We can’t take him anywhere.
• Joshua Kennedy (Best wingman and soon to be off the market)
• Vickie Saunders (Connection Queen and Ms.? Mac Daddy) 🙂

Just a few gems I walked away with…

1. Starting is a better target than stopping Want to hit a goal? Don’t concentrate on giving something up, start something new instead. Major bomb from Josh Hillis
2. Meeting new people in business is not about networking it’s all about connecting. Completely different outlook that gives you an entirely different results. Perspectives matter. WHAMMO from Vickie Saunders
3. Honor your essence. Your uniqueness is your strength in training and life. Concentrate on your strengths not your weaknesses. James Fitzgerald
4. Passion without process is chaos. Passion will get you started but you will never hit a target without process. Passion thrives on process. Many people have passion but few map it out with a plan and then follow it. General Kurt brain candy.
5. To be elite you have to quit thinking that fatigue is the answer. Stop training redline 100% all the time. It’s not about kicking your ass to be the best. Gotta be smarter. Dan John neural brain explosion.
6. I can tell what you think by looking at your results. Your environment reveals who you are more than you reveal the environment you came from. Iron Tamer David Whitley sledge hammer over the brain mindset

So many other magnificent presenters coming to share what they love to help others become better at what they love. You just can’t beat that.

It’s an honor and a blessing to go out every weekend and share what has changed your life. One of the most important lessons you learn the more time you spend in the arena is to keep an open mind, an open heart, be kind, be curious, never stop learning, and don’t be afraid to look stupid because that’s the only way you’re ever going to get better.

Until next time…

Constant #beastmode isn't elite #SCP #stopchasingpain #danjohn

A post shared by Perry Nickelston (@stopchasingpain) on Mar 20, 2016 at 3:08pm PDT

Yes, I know chairs are inanimate objects. You can’t blame them. Wrong! It’s all in how you sit. Wrong! Even perfect sitting is still sitting. I’m gonna blame them. Your body is designed for regular movement, but most people spend the better part of their day sitting still instead. The average US adult spends nine to 10 hours each day sitting. Damn! Your ass is gonna fall fast asleep.

The body isn’t designed for sitting in an implosion pattern. The easier life gets the more we sit. Doing 9-10 hours of any activity (even sex) will wear you down. Although it would be nice to prove the sex theory. I’m up for the challenge.

My friend Katy Bowman, and frequent guest on the Stop Chasing Pain podcast (Click here for all SCP Episodes) says,

“Actively sedentary is a new category of people who are fit for one hour but sitting around the rest of the day… You can’t offset 10 hours of stillness with one hour of exercise.”

So let’s look at a few things…

1. Your body’s ability to respond to insulin is affected by just one day of too much sitting. Your pancreas takes a beating and your hormone levels are in chaos. You are more prone to insulin surges and weight gain. Sitting makes you fat. Not just the fat you see. As soon as you sit down, the electrical activity in your muscles slows down and your calorie burning ability drops to one calorie a minute. About a third of what it does if you’re walking.
2. Your brain thrives on movement. Your brain function slows when your body is sedentary for too long. It get less fresh blood and oxygen. Brain fog hits when you are low on these guys. You sorta kinda need those 🙂
3. Your hips lock down. When hips don’t move well (they are supposed to be very mobile) you will take that movement from somewhere else. Usually from the lower back and the knees. If they hurt, check your hips.
4. Your psoas, that wonderful muscle that sits deep in the body and attaches to your spine and your leg gets tight and weak. Tight and weak means you are vulnerable to injury because you are unstable.
5. Your ankles don’t move. Why should they move when you don’t use them. When you lose mobility in the ankles you take more from the foot and it flattens. It doesn’t like to be flat. Flat feet lead to excess load in the pelvis. Try flattening your feet while standing and note what happens to your pelvis. It tilts anteriorly.
6. Sitting causes the pelvis to rotate backward (posterior tilt) The worst kind of tilt and it puts pressure on the lumbar discs. This position forces the head forward and cause the shoulders to curve to compensate for the weight and force transfer.

The list could go on and on.

So what can you do?

Well, not sitting as much is a good start. Stand up and move more. One little trick is to stand up with a slight bend in your knees and rotate from side to side twenty times several times a day. Tapping into the transverse plane will skyrocket your movement patterning. When people get serious about movement they get twisted. Parts talk to each other. That’s a good thing.

Instagram blast from the past of one of my more popular pics Love this one

A post shared by Perry Nickelston (@stopchasingpain) on Feb 26, 2016 at 8:19am PST

In this episode: The one and only Dr. Greg Rose

• KABAM! A blast on this episode. Dr. Greg Rose from TPI Titleist Performance Institute is on the show. A huge movement mentor for me.
• We talk movement, strength, golfing, rotation, FMS, FMC, SFMA
• Incredible hour jam packed full of info to help you do what you love better.

Rolling patterns are neural nitro for your brain. They ignite dormant movement patterns that have been asleep since you were down on the ground sucking your thumb looking around for Mommy.

In this episode: The Crazy Combo Seb Morgan and Josh Kennedy from Strength Matters

• Wowza do we have a blast on this episode. 57 minuted of laughing and learning. My Strength Matters family is so much fun. This picture says it all!
• We talk movement, strength, volunteering and Star Wars
• Incredible hour jam packed full of info to help you do what you love better.

In this episode: Greg Dea

• Very cool guest Physiotherapist Greg Dea comes on to talk about movement
• How he work with Olympic athletes, sports teams, and everyday fitness
• Incredible hour jam packed full of info to help you do what you love better.

Does it hurt to move your arm up over your head? Are you fearful of moving the arm because it will hurt? There may be a way for you to move it further without pain…MOVE THE BODY INSTEAD.

Below is a video of me doing a simple movement that has been very beneficial for myself and clients. Here is a brief description of how to do it and why.

1. Lie on your back (I love the ground). On the ground you automatically become more stable because more of your body surface is in contact with it. Your nervous system takes the brakes off movement by relaxing. It doesn’t feel as vulnerable. Less vulnerability means more movement.
2. Put a hand on the wall (palm side) fingers pointed down to the ground to comfort level. You can start with the finger tips and then flatten the hand as you move around the clock. This position elongates flexion fascial lines in the arm and takes you into extension. Involving the wrist is helpful because wrist mobility issues and fascial tension often lead to shoulder problems. It keeps you externally rotated as well, away from the chronic poor internal rotation posture of today. Think human cashew!
3. Bend your knees and feet flat. Move your torso like arms on a clock. So the body is the arm, not the arm. Make sense? 🙂 Go as far as you can comfortably. You may notice you get further than when standing. Return and repeat 10 times. Go slow and be mindful.
4. Now try a variation where your legs are straight and you move around the clock. Different pattern that may be more challenging. It takes some timing for your brain to coordinate this movement strategy.

A few mindful points:

Try to keep the back of the shoulder close to the ground. Rolling forward in the shoulder to get further simply takes the force somewhere else. Quality is more important than quantity. It’s not a race to the finish line.

You can control movement patterns in several ways:

• Height
• Distance
• Direction
• Speed
• Load

So for this movement you can change the height of the hand on the wall. The distance you are from the wall. by bending the elbow to different angles. The direction you place your fingers (fingers towards ceiling example). Speed change around the clock and stopping at moments to feel the motion. Pressing into the wall to increase the load.

Why can it be helpful? The shoulder is the first load bearing joint in the body. The body generates force around the anchor point. Think crawling. Taking it back to a fixed anchor point in which the body moves around the shoulder can help restore movement memory. Anchor and move the pillar (whole body).

Give it a try and don’t forget to do the non painful side too. The body works in pairs. There’s a reason you have two arms and legs…they work together. Often you will discover the painful side is hurting because of dysfunction on the non-painful side. Always work both.

‘Where you think it is, it, ain’t.’ -Ida Rolf

Move. Play. Smile. Heal

Have fun

In this episode:

• The incredible Katy Bowman returns to the podcast to talk about her Whole Body Barefoot book and the now released Diastasis Recti.
• This is an interview from late September of last year. I held onto it until after the holidays and the release of her new book.
• Don’t miss this Katy talking about feet, pelvic floor, movement and tons of other things you don’t want to miss.

The psoas is one cool muscle and hopefully you will agree after this post. It’s a fascinating powerhouse of function and dysfunction. Without it you wouldn’t be walking around. It’s so fundamental to human movement that I always assess it in every case of musculoskeletal pain and poor athletic performance. I look at it even if you come in with pain in your little finger. It’s that important. Sadly, the psoas takes a relentless beating from the bombardment of sit patterns in modern society. Ass in the chair syndrome. The psoas definitely needs some love, but the right kind. ‘Sometimes too much love is worse than none at all.’ Can ya name the classic dance song that line is from? Hint: Machine

And so it begins…

1. Breathing Through Your Psoas

The psoas is connected to the diaphragm through connective tissue/fascia which affects breathing, posture and the fear reflex. Fear and pain alter breathing patterns. Often people in pain will hold their breath for stabilization and/or anticipation of pain with movement. Fear and pain causes shallow breathing, altering non-optimal oxygen and carbon dioxide ratios in your body. The fear reflex draws people forward into a hunched over ‘primal survival’ pattern that Thomas Hannah aptly called the Red Light Reflex, closing off of the body. I call it the ‘Vulnerability Reflex.’ Pulling in for safety and stability reducing risk. The forward flexion human cashew posture shortens the psoas causing tightness/stiffness and often weakness. ‘You don’t use it, you lose it.’

The Takeaway: When working with the psoas always work on breathing.

2. Spinal Stability Powerhouse

The psoas is a hip flexor and spinal compressor, not a producer of lumbar lordosis. Stuart McGill’s new edition book has awesome information about this subject. So just because you have an increase in your lower back curve, don’t go blaming the psoas. Bogduk (Clin Biomech, 1992;7:109-19) does not believe the attachment of the psoas muscle has a long enough lever to act as a prime flexor of the lumbar spine. The psoas has a fundamental stability role in the lumbar spine for axial compression and minimal movement function on the lumbar spine. The psoas is the only muscle to cross three zones (lumbar spine, pelvis, and hip). Probably makes it an important stabilizer.

The Takeaway: If you suffer from lumbar, pelvic, or hip pain the psoas should be assessed for function. Poor stability IS vulnerability. Note: Assess it no matter what hurts in the body.

3. It Doesn’t Always Need Stretching

Quick, what’s the first thing most people say when you mention a tight psoas? STRETCH IT! Just surf YouTube and there are hundreds of stretching examples to choose from. How do you know it needs stretching? Assess it, don’t guess it. Just because something is tight doesn’t mean stretching is the right answer. Most psoai muscles I evaluate are actually weak! They are often neurologically inhibited (down regulated) in their timing and activation. There is a delay in their primary role of stabilization and stretching is the worst thing you can do.

With that delay comes a need to compensate with stability from somewhere else in the body. Your body simply uses something else instead of the psoas for stability. Eventually that something else may begin to hurt. (Examples could be hip joint, lumbar spine, foot, etc). One way you can sense the feel of one psoas pattern to another is by doing the standing hip flexion test. Good friend and Strength Coach Mike Boyle uses this test often and I like it too. I just added a slight variation. Now there are a ton of other muscles that flex the hip, so it’s impossible to completely isolate the psoas, but it’s a good functional pattern test to start with.

Before I describe the test let’s list the other synergistic hip flexor muscles: (Resource: Trail Guide)

1. Psoas Major
2. Iliacus
3. Pectineus
4. Tensor Fascia Latae
5. Sartorius
6. Adductor Longus
7. Adductor Brevis
8. Adductor Magnus
9. Rectus Femoris
10. Gluteus Medius (anterior fibers)
11. Gluteus Minimus

Now the Standing Hip Flexion Test:

Stand approximately 1-inch away from a wall with your back touching the wall. Slowly raise one leg into flexion (hip and knee bends) like you are doing a single leg stance. Go slow, taking 4-seconds to bring it up. Make sure the knee/thigh crosses over the belt line of the waist. Relax the ankle! Do not hold tension in the ankle with dorsiflexion. Keep the flexion leg pointed straight ahead. Many people will want to abduct the hip to compensate. Maintain back against the wall. Keep opposite downward leg straight with knee locked. Do not hold your breath. You should be able to maintain position of leg above belt line for at least 15 seconds. Notice if you feel cramping, shaking, forward flexion of the upper torso, fatigue, pain. These indicate possible weakness and inhibition. Slowly lower for 4-seconds.

Repeat on the other side

Did you feel a difference? If so, further assessment is encouraged. That’s what we go over in my Primal Movement Chains: Moving Beyond Mobility course. How to determine which rabbit hole to go down and how far.

The Takeaway: Always assess the psoas strength before diving in with interventions.

Bonus Coolness Factor:

The plural of psoas is psoai. Just a cool word in and of itself.

Thanks for reading and feel free to share. Happy New Year to you and your psoai.

Remember playing when you were a kid? Remember how much fun you had? I bet you are probably smiling and feeling a little bit less stressed already just thinking about it.

Making mistakes IS living.

Imagine how boring life would be if everything was perfect and you could fail at nothing. DULL! HUMDRUM! MUNDANE!

In this episode: Jason Glass

• Jason and I talk all things movement. It’s like a movement buffet!
• Great moments talking about the rotational athlete and things Jason looks for during his assessment
• This episode was recorded right after I was a guest on Jason’s Podcast ‘Coach Glass Podcast’ so we had a ton of fun
• Incredible hour jam packed full of info to help you do what you love better

FUN-damental principle I teach in the Primal Movement Chains: Moving Beyond Mobility

Why did you lose the mobility in the first place?

Mobility is easy to get (if you catch the spiral soon enough), it’s really difficult to keep. It’s a bitch!

Strength is granted to you by your nervous system. Operative word is ‘grant’

Threat perception ‘brakes’ the chain of force production. Movement reveals the movement kink in the kinetic chain. The kinetic chain with a brain!

Since the primary purpose of the brain is to coordinate movement, watching movement taps into nervous system vulnerability.

Mindful Psoai assessment: If you can’t hold your leg in the air for 10-seconds on the ground, how is it gonna do anything efficiently standing up? It cheats.

Want to learn and play? Come to one of our workshops and enjoy the mojo

MOJO WORKSHOP INFO

Brilliant. The man just nailed my Primal Movement Chains premise. I like this guy:) You are only as strong as your brain let's you be Your body will not unleash hellacious power if it feels vulnerable. That's on my slide #23 ? #scpmojo #movementmojo Gonna have a ton of fun teaching in Australia today @readpt

A post shared by Perry Nickelston (@stopchasingpain) on Nov 13, 2015 at 10:15am PST

Every exercise works for someone and any movement can hurt you if you do it carelessly. People often search for the ‘Secret’ exercise to change blah, blah, blah.

In this episode: Andry Vleeming

• The first and only podcast Andry has ever done!
• Andry talks about his upcoming 9th World Congress on Low Back and Pelvic Girdle Pain
• Fascia and subsystems.
• Incredible hour jam packed full of information and fun with a legend.

Every ‘body’ is vulnerable.

There is no such thing as perfect movement. Yet, there is always better movement.

In this episode: Max Shank

• Max talks about his new book Ultimate Athleticism
• Get a glimpse inside training, programming and mindset.
• Great episode where Max shares very cool strategies he uses to transform the lives of others.

In this episode: Ashley Campbell, PT, DPT, SCS, CSCS, CGFI-2

• Ashley talks about the hip, movement, the SFMA and if/when surgery plays a role.
• Get a glimpse inside how Ashley works directly with one of the best hip surgeons in the world.
• Great episode where Ashley shares her own story and journey into movement.

Walking on rocks helps everything! Especially your back. Try it for yourself.

Did I mention the walking is BAREFOOT?

Dr. Perry chats with Physical Therapist Adam Wolf about movement and fascia.

In this episode:

• Adam discusses his course on movement and how he incorporates the Gary Gray perspective into discovering answers.
• Get inside the brain of the Biomechanics Detective himself.

This one is all about rolling the RockBall on the palm of your hand for powerful mojo in the pain and performance game. Let’s get to it.

The answer to that question is….YES! I am crazy. Like Steve Jobs says, ‘The ones who are crazy enough to think they can change the world are the ones who do.’ So I’m gonna keep trying. I love crazy. Who the hell wants to be normal anyway? Boring. So let’s be crazy together.

Here we go…

I’m gonna keep this short, sweet and simple. A brief glimpse at a kinesiology taping technique I personally use. I don’t teach it in the Rocktape Fascial Movement Taping (FMT) course. As far as I know I have not seen it done anywhere else. So I figured WTF let me give it a shot. So I did.

I began experimenting with the tape and found this diaphragm application to be very powerful for me. The following application is completely anecdotal at this point. I have seen wonderful results on myself and clients. The change in breathing pattern and down-regulation into the para sympathetic state has been promising. Diaphragmatic breathing is the secret passcode into the parasympathetic state. We want that in the pain game. Pain locks you in an up-regulated sympathetic state and you have a difficult time letting your body relax. If you feel like experimenting too try this technique and see for yourself.

We are going to take advantage of stimulating Chapman Reflex Points with the taping application. What are Chapman Neuro-Lymphatic Reflex Points? Neuro-lymphatic reflexes were discovered by Dr. Frank Chapman, an osteopath in the 1930’s. Through palpation Chapman found tender areas on the body, which he believed to be an increase and even congestion in lymph. Releasing these points via stimulation leads to positive effects on an individuals health. Dramatic changes in pain are often felt after stimulation of these points. Neuro-lypmhatic points for the diaphragm are along the entire sternum from collar bone (Sternoclavicular joint) to xiphoid process (top of your abs). Manual stimulation of these points and then taping them can impact positively influence breathing patterns.

Here is the process:

Aggressively massage and rub the sternum (see where tape is applied in the picture below) for 2 minutes paying close attention to tender spots. Start at the SC joint (Sternoclavicular joint) and work your way down over the entire sternum.

Warning: Some spots may be excruciating to massage. Do it anyway, but more slowly. The pain will slowly decrease.

Then apply kinesiology tape on the center of the sternum starting form the SC joint down. No stretch on the tape. Throw out your chest to expand your ribcage. Stretching the basic and tissue before applying the tape. Don’t hunt over and apply the tape. Shave any hair on the chest for men if possible and obviously for women move the breasts aside. The tape will give 24/7 proprioceptive stimulation to the Chapman points. Never ending show and awe activation.

Notice the difference in breathing. You may feel an immediate sense of relaxation. Posture and head position feels different. During athletic performance you may notice a change in your durability and endurance. Wear for 3-4 days or as long as you like. Use it the next time you are doing corrective exercise movements.

As Karel Lewit says, ‘If you don’t own breathing you don’t own movement.’ Use it as a tool to help become more aware of breathing. Mindful awareness is critical to changing poor movement habits.

Easy peasy!

**Have fun and please don’t hate me when you have to take the tape off. 🙂

Hint: Use beeswax or mineral oil/coconut oil to help remove the tape.

See picture of the tape application here: (Apple headphones are optional:)

Diaphragm Tape Application

Dr. Perry spends an incredible hour talking with Dr. Mike Voight and Lance Gill about movement.

In this episode we talk about:

• the brain
• nervous system
• corrective exercise programming
• rotational athletes
• assessments and tons of other brain candy moments.

Dr. Perry talks with Brett and Phil about Indian Clubs and the value they bring to training.

In this episode:

• Lean the history, application, practice, training, etc.
• They discuss the Indian Club workshop they teach with Dr. Ed Thomas.

Dr. Perry goes one on one with Dan John talking about his new book Can You Go?

Get the book now!!

Don’t miss this one folks.

Dr. Perry goes on with the Iron Tamer David Whitley talking about his new book ‘Taming the Bent Press’ available here

Dr. Perry talks with Sue Falsone about her new DVD on the shoulder.

Sue was on our podcast over year ago talking about the thoracic spine and now she is back! Lucky for us.

Simplicity works! One of my favorite sayings and a way of living I aspire to follow. Too often we overcomplicate the hell out of everything, especially in the pain game. “It can’t be that simple man!’ Well, it can and often is. Keep in mind, simple does not mean easy. If it was, more people would be doing it. You gotta use your noggin’ and look for relationships. And as you know, relationships can be dysfunctional 🙂

Take the pain in the ass (literally) Piriformis Syndrome. An extremely painful and tough condition to get rid of where the piriformis muscle chokes down on the sciatic nerve causing pain down your leg. I’ve had it and it’s awful. My life was completely turned upside down from pain. What does the piriformis muscle do?

A few things…

• It’s part of the ‘Deep 6’ lateral (external) rotators of the hip.
• Also works to functionally extend the hip

The piriformis originates on the anterior surface of of the sacrum and inserts on the superior border of the greater trochanter of the femur.

The question to ask is WHY is the Piriformis muscle choking down on the sciatic nerve? What is causing it to go crazy?

Remember there are TWO piriformis muscles, one on each side of the body. They MUST play nice together and maintain balance. What happens if one piriformis is not efficient? Inhibited (not engaging at the right time)? The other might become overactive (facilitated). When it becomes overactive, it may choke down the sciatic nerve.

The simple relationship to assess is one piriformis to the other. Are they balanced? Is there a Yin to a Yang?

Let’s take a look at see. Here are a few suggestions.

1. Palpate one and then the other? Is there a difference? Atrophy? Hypotonicity?
2. Watch movement. Stand with feet together and rotate to the right as far as you can. Shoulders should reach 90 degrees and hips half that distance 45 degrees. Don’t extend backwards in the spine, rotate! If you extend, that’s cheating. When you rotate to the right, the right hip should rotate internally and the left hip rotates externally. Rotate left and the hip motion switches. Range of motion should still be the same 90 and 45.
3. Muscle test the piriformis muscles. Lie prone and bring one knee up in flexion to 90 degrees. Place one hand on the medial side of the ankle. Resist rotation of the ankle towards the opposite knee. That’s external rotation of the hip. Should be strong and locked. Is there a weakness, inhibition or pain? Does one test strong and the other weak/inhibited?

Possible Scenario:

Client presents with right sided piriformis syndrome and many sessions of releases have been done to the right piriformis. Problem still exists. So lets’ check the right one AND the left one in relationship to each other.

1. You palpate the right side and it’s painful and hypertonic. The left side feels mushy and hypotonic.
2. You have client rotate to the right and the hips don’t reach 45 degrees. Why? Perhaps the right hip will not internally rotate because the facilitated right piriformis is keeping it externally rotated. It will no relax to let the hip move into internal rotation. The left hip will not externally rotate efficiently if the left piriformis is inhibited. The left internal rotators may be over active. Classic functional opposite relationship. (synergist/antagonist)
3. Right piriformis muscle test strong. Left side gives way. Can’t hold. Inhibited. What happens if the right piriformis tests weak or inhibited even though it’s tight and painful? Then another muscle will be overworking. It could very well be the opposite piriformis. Remember, relationships can change. However, in this case scenario, let’s assume the right is strong and left is inhibited.

Now you have a relationship to address.

How?

By using the RAIL reset system I teach in Primal Movement Chains course.

Release. Activate. Integrate. Locomotion.

• Release the right piriformis anyway you want (hand, ball, roller, etc.) for 30 seconds.
• Activate the left piriformis by doing external rotation of the left hip. Unloaded on the ground. Leg straight and leg then bent. Do 10 reps each one.
• Integrate by bending both knees and feet flat lying on your back. Let the legs fall to the left towards the floor controlling the motion. Mimics standing rotation lumbopelvic motion but in a safer environment. Bring back to center and repeat 4 times.
• Locomotion. Lie on back and flex right leg and left arm in the air and press left heel and right arm into the ground. Keep right leg straight. Just like a gait pattern. Hold for 4 seconds. Stand up and walk.

Now go back and recheck the standing rotation assessment. Is it better? Do the hips move more? Do muscle test on the left piriformis. Is it stronger? If so, you are on the right track and repeat the procedure daily as needed.

What if the left piriformis was not an issue based on your assessment? Then it’s not the relationship you need to fix. Find another one. One possible relationship is inhibited internal hip rotators on the right. Could you have both? Sure can. There is always a relationship. The piriformis does not exist by itself.

Summary:

• Assess both piriformis muscles. One is often working too much for the other and thus it hurts. The linchpin is to activate the inhibited one.
• Because it attaches to the sacrum, it’s a power stabilizer of the pelvis
• Don’t chase pain. Treat it, but don’t chase it.
• Remember it’s always a neuromechanical combination. Can’t have one without the other. The best way to assess neural? Movement.

HAVE FUN! Thank you for reading and I hope this inspires you to have hope in getting better. Feel free to share and inspire others. That’s where the MOJO lives.

MOJO = MAGIC

Until next time…live and inspire with MOJO!

Perry

Dr. Perry talks with Josh Hillis about his new book Fat Loss Happens on Monday. Learn some really great strategies to help with your fat loss journey.

The brain was built for change. So why is it so hard for us to actually do it? Why do we fight change? Why do we make it harder than it has to be? John Maxwell once said:

Change is inevitable. Growth is optional.

Think about that for a moment. Vey powerful statement. Change happens regardless of whether we want it to or not. What we do with it or to it matters most.

Take pain for example. Anat Baniel says that

Pain is a request for change.

#BOOM

’ Your body/brain is asking you to do something different. Pain is a motivator. Pain is an awareness signal. I think pain is a request to move differently and better. By better I mean how, when, where, what, and why we move. What we move towards or away from. In other words, movement is ACTION!

What actions are you taking? And if you take them, will you stick with them? Taking the first step is important for sure, but you wont get anywhere unless you add more steps. Gain momentum and the brain/body will do the rest.

I was reading Headstrong Performance by my dearest friend Marcel Daane and he talks about the…

‘Transtheoretical Stages of Change.’

A really cool process of change developed by James Prochaska and Carlo DiClemente. When you see the stages below, they may seem like simple common sense…well, that’s because they are! However, we tend to overlook the simple and take it for granted. Simple is where the mojo is! Truly understand these steps and you take back control of your life. This transcends into every aspect of your life, but I am going to look at it from a movement and pain perspective. Movement is habit and habit is behavior. If you want to change movement you must change behavior. It just so happens that most health/pain syndromes are lifestyle related and that comes down to behavior too.

***Here they are…

Pre-contemplation stage, there’s no awareness of the need to change. Basically, you don’t know what you don’t know. Your perspective is not on your movement, because you don’t have pain…YET! ‘Why do I need to move differently? There is nothing wrong with me. I feel fine, so I obviously move fine.’ Not so much.

Contemplation stage is the recognition of the need to change, but without a commitment to meaningful action. Pain suddenly hits and I can’t move the same! ‘Ouch! my back hurts. Perhaps I should change what I am doing? Nah, it will go away. Let me wait and see what happens. Maybe pop a few pills and put some ice on it. Let me just rest and not move as much.’ There are plans for a longterm change in lifestyle. People often blame the event that causes the pain and not the culmination of how they have moved up to that point. My back ‘went out’ when I bent over to pick up a box. They forget about the thousands of other times they picked up a box with poor efficency. In this stage, the brain is trying to sort out whether the benefits of behavior change are worth the effort, and if they outweigh the payoffs of not changing behavior. Basically, the brain is asking, ‘how painful is this really?’ What happens if I just don’t do anything?

Preparation stage happens when the pain keeps coming back or does not subside. It’s not going away and is negatively impacting my quality of life. Emotional attachment is linked to the act of not acting! A commitment to change in behavior is accompanied by preparation for action. ‘I am going to make an appointment to see the doctor. I am going to start stretching to help me feel better.’ You take some steps to intervene in the painful process.

Action stage is where you actually change behavior. You go to the doctor. You begin to move with more awareness. You are working with a movement specialist or therapist to help you feel closer to your body environment. You begin engaging in healthier behaviors. You are now temporarily committed to a better lifestyle. Many people don’t reach this stage, they are forever in a perpetual state of planning. They make all the plans and cannot pull the trigger. ‘I will start tomorrow. It’s actually little better today, so I am going to wait and see.’ Reversal in the stages often happens here.

Maintenance stage is where changes are reinforced and sustained. This is the linchpin stage in long term behavioral change. Sadly, the majority of people who make a conscious change in behavior rarely sustain it if they cannot embrace the change internally. It does not ross over into subconscious programming. External motivation will only go so far. This is the stage where a new habit is grooved into the brain. When a new behavior is repeated and reinforced positively, it’s more likely to become the new normal.

Putting it into practice:

1. There is no such thing as perfect movement. However, there is always better movement. Focus on small movement changes. Move better and then move often. Recognize tightness, stiffness, fatigue, decreased mobility, and stress as pre-contemplation signs. They are common symptoms, but not normal ones.
2. When you have pain…LISTEN. Your brain is telling you something.
3. Slow and steady wins the race. We want everything instantly. It’s a Twitter world. Give it to me fast. Well, it doesn’t work that way in the body brain world. Pain is the last thing to hit you, not the first. It took time to get it, it’s gonna take time to eliminate it.
4. DO something everyday that gets you closer to your purpose. The purpose is no pain and movement longevity. Ask yourself, ‘Is what I am about to do taking me closer to or further from my purpose?’ Choose wisely!
5. Never stop moving. When that happens you are dead. So don’t be dead!

The brain was built for change. Yet it tends to resist change, unless you convince it that the idea/change you have is worth the effort. If you convince the brain, stick with it and form new neural pathways to the life you want and deserve. It takes time to groove a new path. Your body wants you to succeed! Work with it, not against it. Don’t ever give in! Harness the MOJO.

Until next time…move smarter. move better feel great. And live with MOJO!

Perry

Dr. Perry talks with the awesome Dan Edwardes from Parkour Generations about the role Parkour plays in movement, training and lifestyle.

Dr. Perry talks with the phenomenal Stacey Lei Krauss of the willPower Method.

In this episode:

• Stacey talks about origins of the training method, barefoot impact on the core.
• How movement combined with emotion is life changing.

Dr. Perry talks with Paul Mcllory about all things strength. Paul is the owner of the iconic Centaur Gym in Belfast.

Over a very short period of time he has built an international reputation as the ‘go to’ man for outstandingly effective and intelligent program design.

Anti-Rotation Training is where it’s at!

I am very excited to offer the Stop Chasing Pain Anti-Rotation Training Kits now available for purchase. There are several different levels from beginner, intermediate, and advanced. Each kit offers different levels of resistance and equipment to choose from depending on your experience.

As many of you know, I am a HUGE fan of the Pallof Press. See an article I have written about the Pallof Press here… PALLOF ARTICLE

It”s one of my GO TO movements for assessments, corrections and core workout options. It challenges your core, especially your anti-rotation muscles (obliques). If you don’t own your obliques you don’t own your core. The oblique are fundamental players in ability to transmit force across your body and generate massive amounts of power and energy. It’s all about energy transfer.

I have partnered with Anazeo Fitness in creating high quality products that will last through intense workouts. They are designed with YOU in mind and take advantage of my favorite form of resistance training (Variable Resistance Band Training). Band training optimizes the eccentric control of resistance training. That’s the ‘secret sauce’ of muscle growth.

The kits offer ropes, cables, bands, handles, hooks, and anchors so you can train anywhere at anytime. You can start with the baseline kit and add equipment as you progress. Or simply be a badass right out of the gate and get the Advanced Kit.

Below is a video of me showing the equipment in action doing a regressed Supine Pallof Press Matrix. Each movement is a change in the stabilization requirements of the body.

Click Picture to learn more and order the kits. See all the options. Are you ready to play?

Time to see just how much anti-rotation control you have.

STOP CHASING PAIN ANTI-ROTATION CORE KIT

A few cues for the movement:

1. Maintain normal breathing. Do not hold your breath. If you can’t do the movement without holding the breath then decrease the resistance by changing to lighter bands or moving closer towards the attachment point. During the sequence if you have to hold your breath, STOP! That is the point at which the movement is too difficult to perform for you. Distressed breathing in low stability exercises is an indication of nervous system threat.
2. Don’t grip the bar too hard. Maintain normal grip tension. Do not bend the elbows too much.
3. Notice how one side feels compared to the other. Pallor challenges oblique muscles pairing relationships. The weaker side indicated dysfunction. Do more reps on that side.
4. Hold each position for a minimum of 5 seconds preferably 10 seconds. Then move to the next one. Do one round per side.

Why do this? Helps to stabilize your torso for controlling rotation. The place most people get hurt.

When to do this? Every time you train.

Where to do this? Anywhere. Use the door anchor kit if ya need it.

How to do this? Slow and controlled

What does it do? Makes you a badass

Dr. Perry talks with Todd Hargrove about his book ‘A Guide to Better Movement’ and the role movement plays in pain.

Phil Page PhD, PT, ATC, CSCS, FACSM, LAT, is a licensed physical therapist, athletic trainer, and certified strength & conditioning specialist. He is also a Certified Kinesiotaping Practitioner. Great chat!!

You must embrace failure if you want to change the world.

Robert Greene wrote the following that forever changed my life..

There are two kinds of failure. The first comes from never trying out your ideas because you are afraid, or because you are waiting for the perfect time. This kind of failure you can never learn from, and such timidity will destroy you. The second kind comes from a bold and venturesome spirit. If you fail in this way, the hit that you take to your reputation is greatly outweighed by what you learn. Repeated failure will toughen your spirit and show you with absolute clarity how things must be done. In fact, it is a CURSE to have everything go right on your first attempt.

By failing you have everything to gain.

Sadly in our world today we punish or ignore failure. Self worth is based on success. Take the stigma off failure and embrace it. For when you get out into the real world you quickly learn the most successful people are the ones who failed often. They simply used failure and hardship to their advantage.

I know it’s not easy. That’s why success is hard to achieve. Learning to fail is the secret sauce to Mastery. It’s human nature to avoid pain and seek pleasure. Taking the path of least resistance is built into our DNA. It’s hard enough to overcome the fear of failure without also adding how the rest of the world views it too. Schools base your value on test scores. What happens if you don’t test well? Does that mean you don’t know the material? They say ‘try harder!’ Well I contend it’s ‘try smarter!’ Taking the output of your effort and changing something so it’s different next time. Failure simply indicates need for a change.

I’m trying to learn some country line dancing routines. YEs, you read that correctly. Seriously I am. Why? I love to dance. I really do currently suck at the line dancing now and I fail a lot. But with each step I suck a little bit less and become a bit better. I look foolish yes, but I am also having fun and learning to move in a different way. It takes time to program new movement patterns. If we all gave up when it was tough to move, we would never walk. It’s a real pain in the ass to learn how to roll, sit, crawl, and stand. However we kept going. People were always there to encourage us to improve, especially our parents. When you get older and the real world hits you in the face, that encouragement is often GONE! Replaced instead by judgement, criticism and negativity. Be tougher on yourself than anyone else would ever be and use that to your advantage.

The world is not fair and I got news for ya, it probably never will be. So instead of wishing for a world of fairness, take control of it yourself and embrace creating your own path. There are no Unicorns on the path to success.

As Bill Bradley once said,

Ambition is the path to success. Persistence is the vehicle you arrive in.

So fail…and learn…and become a BADASS!

Dr. Perry sits down with the awesome Andrew Read, Strength and Conditioning Coach and Master RKC Instructor who works with athletes of all types.

Dr. Perry talks with Biomechanist Katy Bowman author of Move Your DNA. We talk everything movement. It’s a really fun episode. One of my favorite books on movement for sure.

Dr. Perry talks with the awesomely spectacular Jill Miller about her new book The Roll Model Fantastic approach to increasing mobility and vitality to your body.

Dr. Perry sits down to talk movement, fascia, training, the ViPR, and about the Institute of Motions program with the one and only Michol.

Join Dr. Perry talking with Dr. David Cruz about Web Exercises. A state of the art website offering corrective exercise options and programs for health and wellness professionals. We talk about the role of corrective exercises and how programming can be made simple for patient satisfaction.

Follow @WebExercises

Dr. Perry talks one on one with Zach Even-Esh about his new book ‘The Encyclopedia of Underground Strength and Conditioning’

Years ago soon after I graduated from chiropractic school (Palmer Chiropractic University class of 97′) *Damn has it been that long?? I struggled to make ends meet. I had a very difficult time taking everything I learned in school and applying to the real world. It seemed no matter what I tried things never seemed to work out. I had a hard time getting patients and when I did they never stayed for long. I started doubting my abilities. Was it supposed to be this hard? Why did I spend all this time and money on an education when it’s getting me nowhere fast?

My passion was fading quick, fast, and in a hurry.

I siad to myself, ‘this must be what people mean when they say life sucks, it’s hard and it will kick you to your knees.’ I was this close to leaving the profession. I had enough rejection. But, I gave myself one more chance. I decided to go and work for a successful chiropractor who was actually known be for being a real ‘hardass’ on his Associate Doctors (Doctors that come in and are low down on the totem pole) To be put it honestly, he had a reputation of being a complete ‘dick!’ Associate Doctors would leave and burnout as fast as they came in. Friends warned me not to go work for him. Not sure why I decided to work with him, maybe it was the Universe telling me this is what you are meant to do.

What else did I have to lose?

My first month working for him I was still struggling and falling back into the same old habits. Yeah I was getting the ‘hardass’ feedback from the Doctor all the time and I won’t lie, it hurt. But I did not quit. However, this doctor must have seen something in me that I could not see in myself. I will never forget the life changing advice he gave me. It was the end of a rough week. He had a busy practice seeing over 75 patients a day, so by the end of a full week were are shot emotionally and physically. He brought me into his office on a Saturday after all the staff and patients had left. I thought for sure he was going to say things are not working out and he is finding a doctor to replace me.

He sat me down and said, ‘Perry I think you have what it takes to change the lives of many people and be one of the best chiropractors in the profession IF YOU JUST GET OUT OF YOUR OWN WAY!’

‘IF YOU JUST GET OUT OF YOUR OWN WAY!’

Man, that phrase hit me like a tsunami wave of hard truth. ‘GET OUT OF YOUR OWN WAY!!!!”

In that moment I understood the road block to my success….ME! I was blaming everything and everybody else.

I went home and thought about it all weekend. When I came to the office Monday my mindset was different. I looked at myself, other people, and the world from a new perspective. The self doubt and the world is against me mentality (was truthfully still there, but now I began to control it) began to diminish. I made a conscious effort to always remember that statement. Most of our obstacle are internal, not external. I began to embrace the obstacles and realize they are the way to success. Even the external obstacles change when you change internally first. No, it’s not easy and you always have to fight. But successful people do what others don’t. Success being what is important to you..happiness, money, family, purpose, etc.

When I speak to any chiropractic student, new chiropractor, or struggling chiropractor (insert any profession for chiropractor) my best piece of advice is the one I received long ago from the hardass, ‘GET OUT OF YOUR OWN WAY!’

Magic happens when you begin to do just that. See you on the other side.

TRUTH

Dr. Perry interview James Breese, Founder of Kettlebell Fever.

James talks about movement, training, his personal journey into training from being a police officer and the launch of his new magazine Strength Matters. Also talking about the upcoming Strength Matters educational summit in London.

Dr. Perry interviews Charlie Weingroff, Doctor of Physical Therapy about his new DVD ‘Lateralizations and Regressions.’ Great perspective on movement assessment and how to program corrective interventions. Sit back and enjoy the show!

Dr. Perry talks with Dr. Rick Daigle from Medical Minds in Motion.

In this episode we discuss:

• The current state of physical therapy in today’s healthcare system.
• How movement and new approaches to teaching can make a difference in the level of care. Fun episode where we talk about full body kinetic chain assessments, kinesiology based taping, and current workshops available to help you become better at what you love.

The sternocleidomastoid (SCM) muscles carry powerful mojo in the world of neck pain and movement dysfunction. They can easily ‘punk you’ out (make you chase pain/symptoms) because they rarely if ever physically hurt, yet they can cause so much pain and chaos everywhere else. Most people don’t know they have an SCM problem until someone touches the muscles and they wince in pain or they are muscle tested for activation. The SCM is guaranteed to be factor in any whiplash type of injury.

Why are they so important and why are they called the ‘obliques’ of the neck?

Because they do so many motions, just like the abdominal obliques. They are a linchpin to neck function and efficient movement. The SCM’s flex the neck, laterally bend the neck, and rotate the neck. Exactly like the obliques do for the torso (flex, side bend, and rotate). And just like the SCM, abdominal obliques rarely if ever physically hurt. But they too cause chaos in the movement system. You may also include the scalene muscles in this oblique comparison for they also flex, side bend, and laterally rotate the neck. Rest assured, if you have a sternocleidomastoid problem you will probably have a scalene one too.:)

The sternocleidomastoid is part of many movement chains and fascial lines (Thomas Myers Anatomy Trains), thus impacting the kinetic chain of force transmission. If you cannot efficiently absorb, disperse, generate and release force you will develop pain via ‘energy leaks’ in the movement system. The brain and body will take the path of least resistance in movement and dysfunctional SCM’s will contribute to these energy leaks.

What are some of the symptoms you may feel from a dysfunction in the SCM’s?

1. Headaches
2. Migraines
3. Neck pain
4. Ear pain
5. Sinus congestion
6. Eye pain
7. Shoulder pain
8. Back pain
9. Hip pain

Very simple ways to assess balance between each SCM.

Lie on your back. Flex your chin to your chest and then rotate your head to one side and hold for 10 seconds. Be sure to not hold your breath and relax arms by your side palms up. Repeat on the other side and notice if there is a difference. Most often you will note a weakness or shaking in one side if there is a problem. If you have pain during the assessment STOP the test.

Another assessment is to lightly squeeze the muscle between your fingers and note any pain. Is there a difference? Do you feel referred pain into the face or head? If so, that may indicate a trigger point (muscle knot).

If you discover a difference in these assessments consult a qualified healthcare provider to assess them further and begin a therapy program.

Whats’ the takeaway?

Assess the SCM’s with any pain condition. I jokingly say, ‘If you come in and tell me your little finger hurts, I will be checking your SCM’s and abdominal obliques.’ I encourage you to take a closer look at these powerhouse players in the musculoskeletal pain and performance game. You will be on the fast track to changing many lives, starting with your own.

Dr. Perry interviews Dr. Ron Riegal of the American Institute for Medical Laser Application. If you wanted to learn what laser therapy is and how it can help you, this is the episode for you.

Dr. Perry talks with the one and only Gray Cook of Functional Movement Systems.

Dr. Perry joins the awesome Dr. Evan Osar in talking about movement, corrective exercise, assessment, treatment, and his teaching programs.

Dr. Perry talks with Daniella Abruzzo, Founder and President of Magic Happens a Non-Profit Organization empowering those battling cancer through fitness of mind, body and spirit.

Dr. Perry interviews the creator of Foundation Training, Dr. Eric Goodman.

Eric combined his experience as a strength coach, personal trainer and Chiropractor to create a simple strengthening program that facilitates the body’s natural healing ability and quickly improves degenerative movement patterns.

Dr. Perry talks with Andreo Spina from Functional Anatomy Seminars.

In this episode:

• We talk about movement, soft tissue therapy, clinical anatomy and how these relate to athletic performance.
• How Functional Anatomy plays a role in pain reduction and rehabiliation.
• Take a peek inside his mind to learn more about his awesome perspectives on human performance.

Dr. Perry interviews Chris Flores from FLO FITNESS about his new DVD ‘MiniBand Mania’ and the value of using mini bands in corrective exercise and training.

Welcome back!

In our first installment of the series we discussed neck pain/strain and how it relates to the Spiral Line of rotation and dysfunctional obliques. If you missed it, see the first of the series here ….INJURY #1

The Spiral Line movement chain is a critical player in dance related injuries and you will see it come into play with most every shoulder problem. You are about to discover how those pesky pain in the ass oblique muscles can wreak havoc in almost every shoulder injury, particularly impingement syndrome.

Let’s begin…

Tendinitis means overuse. Something is working too much because another part of the body in a movement pattern is not working enough. Tendinitis is an ‘energy leak’ and an underlying sign of inability to control force. In rotator cuff tendinitis, it means the smaller muscles that stabilize the shoulder are probably working for the larger primary mover muscles…so they start to hurt!

In my experience, if you have impingement syndrome, you have a scapula (shoulder blade problem). You cannot have one without the other. The inability to stabilize the shoulder blade leads to dysfunctional movement patterns in the shoulder joint. The lack of stability kicks off the process of decreased mobility with a joint jam, hence impingement.

The key players in scapula stability include:

• Elevation: Levator scapula, rhomboids, upper traps
• Depressors: Serratus anterior, pectoralis minor, lower trapezius
• Retractors: Rhomboids, mid trapezius
• Protractors: Pectoralis minor, serratus anterior
• Upward rotation: Upper and lower trapezius, serratus anterior
• Downward rotation: Pectoralis minor, levator scapula, rhomboids

Now let’s take a look at the Spiral Line and see how it may relate to shoulder impingement syndrome. The upper part of the line travels from the splenius capitis and cervicis muscles crossing over to the opposite side rhomboids major and minor, serratus anterior, external oblique and contralateral internal oblique. This fascial connection and movement patterning assists in upper body rotation and functionally works with the latissimus dorsi and subscapularis. When you move, your brain thinks of them as one cohesive movement pattern.

One common dysfunction I see in dancers is an inhibited external/internal oblique and latissimus dorsi pattern leading to overuse of the serratus anterior and subsapularis. Inefficient obliques causes poor torso rotation and now the body must find other muscles in a pattern to accomplish the movement. The overuse of the serratus is an attempt to over protract the shoulder to assist in torso rotation. When one cannot rotate to optimal, the arm will come across the body more to complete the pattern. The facilitated (up-regulated) serratus anterior now has a dysfunctional relationship with other shoulder blade stabilizers. Since the serratus anterior protracts and upwardly rotates the shoulder blade you can get impingement syndrome in the AC joint. Reaching the arm across the body more also engages the pec minor muscle which is also a shoulder blade protractor. In essence you are causing chaos in the balance of the shoulder with over dominant protractors and under active retractors. The shoulder joint DOES NOT like it when there is chaos in the scapula. And it tells you so by HURTING YOU!

To help the shoulder in a dancer one must always assess the obliques. This pattern is very easy to assess when you observe gait, rotation, rolling, Pallof Press and prone rocking movements. So yes, treat the shoulder pain, but also treat the PATTERN! The very first muscle pattern I assess in every dancer is the spiral line. So when you work with a dancer who has shoulder pain, don’t simply treat the shoulder. Look somewhere else too.

Treat the pain AND treat the pattern!

Martha’s Graham once said,

Movement never lies.

Oh how beautiful and true a statement that is. Once I see you move. I see YOUR TRUTH…YOUR STORY. Dancers move and they move a lot. Dance is the expression of your soul. However, when you express yourself truthfully and completely 100% with passion doing what you love, you sometimes get hurt. Maybe from too much dance, poor technique, or what I look for; poor fundamental movement patterns.

If you treat and assess dancers you MUST observe them dancing. You MUST do an examination that includes movement. A standard medical, therapeutic, and orthopedic exam IS NOT ENOUGH. You WILL MISS SOMETHING! I guarantee it.

How can you discover a dancer’s truth if you don’t see them move? You can’t!

I love to dance and I love to treat dancers. It’s a passion of mine. I always read and research about dance injuries and came across an article in Dance Teacher Magazine by Nancy Wozny ….. On the 10 Common Dance Injuries. I figured why not give a brief glimpse into how I look at each one. Keep in mind this is just one possibility. My movement assessment is 1-hour long in my office. I will discover your story.

I will post one a week. So here you go….

NECK STRAIN

The neck RULES the movement road. The head goes where the eyes go, and the body goes where the head goes. First you look, then you move. The neck relates to every movement chain in your body…flexion, extension, rotation, side bending, diagonal, and spiral. That’s dancing. Neck strain means overuse. The neck is working too hard and it strains. Why is it working so hard? Because something else is not working enough. The neck takes up the slack and does its job, plus the job of another muscle pattern. You won’t help the neck long term until you find the dysfunctional pattern.

The biggest culprit I see in dancers? Sternocleidomastoid and rotational pattern dysfunction of the neck to the spiral line and obliques. Rotation is the key in dance injuries. The SCM (sternocleidomastoid) is the most elusive and nastiest culprit I find. It’s a huge rotator.

For example, if you look to the left, the right SCM must engage and the left splenius muscles force couple with it to turn the head. This fires the spiral line of movement patterning (see left) related to the right external and left internal oblique to rotate your torso left. The brain is anticipating a turn in the body, even if you don’t move.

Well, if your obliques are dysfunctional and inhibited you will rotate more with your neck and less with your torso. This will lead to overwork in the neck and strain because the torso rotators are not doing their fair share. The body takes the path of least resistance to move you…over and over and over.

You can treat the neck all day long and it will not stay better. Why? When you move without an oblique system that works efficiently the neck will work more taking you right back where you started. Neck pain!

So the lesson for neck strain in dancers is…IT’S NEVER JUST THE NECK! It’s always more. Take it further down the chain and you can look at the foot on the same side of the neck strain as it relates to the lower torso part of the spiral line. Last time I checked dancers use their feet…a lot. 🙂

For those who treat dancers: Check the SCM and obliques for function.

For dancers who need to get treated: Ask your therapist about the obliques in relationship to the neck strain you have. If they tell you there is no connection or they look puzzled and blow you off, find another therapist because they really don’t know movement like they should. You deserve better than that.

………………

Self test for the possible SCM dysfunction (not intended to be a diagnosis).

As always seek medical attention when you have pain.

Lie on the ground face up arms by your side and relaxed. Lift your head up off the ground bringing chin to chest. Rotate to the left and hold for 10 seconds. DO NOT HOLD YOUR BREATH. Note any pain. Shaking. Difficulty. (If too much pain…STOP).

Now rotate to the right and hold 10 seconds head off the ground.

DOES IT FEEL DIFFERENT?

Is one side stronger than the other? Is one side painful and the other not? If there is any difference you have an SCM asymmetry that may contribute to neck pain and strain.

Try this assessment even if your neck does not have a strain injury and see if there is a difference. If there is You MAY BE HEADED FOR A NECK INJURY.

That’s all folks. Next week is #2…Rotator cuff tendinitis

Drop in on a conversation with Dr. Doerr and Dr. Perry.

In this episode:

• We discuss the FAKTR soft tissue technique and its integration into movement rehabilitation.
• How movement analysis should be a part of every assessment and evaluation in the medical community.
• Dr. Doerr also gives advice on how the health and fitness worlds can work together.

Learning from PAIN… not the kind of pain you are thinking of!

Change is hard. That’s why people fight it so much. The biggest changes in our lives often come from the most painful moments. A painful catalyst ignites the momentum of change. We fight so hard not to change, but it’s inevitable. Life IS change. The more you fight it, the more it pushes back. The avalanche is coming.

Pain is a motivator. Disgust is a motivator. People are motivated by the fear of loss way more than the pleasure of gain. Disgust was the motivator for me to start bodybuilding.

As a teenager I was an obese, shy and introverted kid with glasses. I was the ‘fat kid’ you see in movies that people made fun of, bullied and teased. I was picked on and teased relentlessly in my teenage years. People see me now and say, ‘No way! I can’t imagine you looking like that.” (We all have our inner demons that people never see on the outside)

I had just lost my father to cancer and moved to Northern New Jersey from the deep south of Virginia. You can imagine this overweight and painfully shy kid coming to New Jersey with a deep southern accent and no sense of self esteem or confidence. My life just got worse. The bullying escalated. I introverted even more.

Until….

I saw Pumping Iron and my life changed. I saw Arnold Schwarzenneger and what he was able to do with his life by changing his physical body. He used bodybuilding as the catalyst to get himself out of pain. I will too. I embraced all the bullying and teasing moments of my life. They were the catalyst for my change. I took that pain and turned it into power. From that moment on, I was a different person. Learning to change my body by the choice of exercising and good nutrition was incredible. I learned I could change every aspect of my life by MY actions.

So you see, bodybuilding (or any exercise you love to do…it can be anything) is not just about lifting something up and putting something down..oh no far from it. Bodybuilding changes the direction and course of your life. The principles of bodybuilding made me who I am today…,dedication, commitment, sacrifice, goal setting, planning, and never quitting. EMBRACE THE PAIN!

That’s why I love teaching people to change their lives via exercise and movement, especially kids. Learning THEY have control over how they look and feel is transformational. Seeing a kids face when they can do their first pushup or pull-up is priceless. That’s the shit that changes their life, not learning how the industrial economy of the early 20th century contributed to the economic boom. Who gives a shit? The educational system better wakeup! Realize what really matters. The kid will remember that pushup and how it made him feel. He will forget the economic boom. Fact!

In my opinion, fitness professional are life changers! Never forget how much power you have to completely alter a persons’ life. Treasure that responsibility. Never trivialize it. You my friends are the catalyst.

Dr. Perry talks one on one with the awesome Dean Somerset about his new program Post Rehab Essentials 2.0.

A wonderful program to help you work with clients at all stages of training.

Dr. Perry interviews the awesome Physical Therapist Mike Reinold.

In this episode we talk about:

• Movement and its impact on pain,
• How the shoulder connects with movement dysfunctions and traditional rehab,
• Also life lessons of being in the trenches helping people.

“Four wheels move the body. Two wheels move the soul.” ~Author Unknown

You love the feeling of the open road. Escaping reality and the stresses of life. Either by yourself or with a group of friends. Like minded people who just ‘get it!’ It’s you and the road. The feel of the wind and the roar of the machine. You never want to stop. Just pull that throttle and keep on going. BUT WAIT! That damn lower back starts to get ya after so many miles. The nagging lower back pain that keeps you from doing what you love….RIDING!

The feel of the road is replaced by the feel of lower back pain and stiffness. Gripping and biting at you with every mile. Suddenly riding becomes less of a joy and more of a PAIN! Reality of the limits of your human machine soon kicks in. Perhaps you can’t go for long rides anymore. Maybe you can’t even ride at all. You feel bad being the one in the group that always has to pull over and rest.

Wouldn’t it be great to ride longer and stronger? Well, there is a way. A simple way. And it does not cost you a lot of time and money to use it. Rocktape to the rescue!

What is Rocktape? It’s a supportive adhesive tape (kinesiology tape) that gives stability to parts of your body that are overstressed from poor posture, muscle tightness and stiffness. It’s an easily applied elastic tape that allows you to comfortably move, yet gives added support to help you do what you love longer. You may have seen it worn by athletes during the Olympic Games. Tape is used to help reduce and prevent aches and pains, but also for enhanced performance in whatever activity you like to do.

Simply apply two strips of tape on the back. One on either side and a third across the area with the most discomfort. It locks in the back adding support while you ride. You immediately feel a difference in how you sit on the seat. Since the tape adds a sense of feedback (touch) to the skin you hold better posture for longer periods of time. That means you ride longer. You feel a sense of ‘power’ wearing the tape.

Experience the difference for yourself. Use Rocktape on your back before a ride. You will want it on before every ride. The tape when applied properly can stay on for 5-7 days if needed. You have that cross country ride coming up? Bike show in another state? Fear not. Rocktape has got your back.

Visit rocktape.com. If you live close to me….drop in and I will tape you up 1..2..3! STOPCHASINGPAIN

“Whatever it is, it’s better in the wind.” ~Author Unknown

Dr. Perry talks one on one with Dr. Kathy Dooley. Dr. Kathy has a long list of accomplishments and is one of the most sought after instructors in the health and fitness industry.

I recently watched a new DVD by awesome teacher and mentor Dan John on the topic of systems approach to coaching and training. I highly recommend it. Here is a link: DVD LINK

Also included is a great section by Chip Conrad on creating an holistic athlete.

It got me thinking more about the fundamentals of creating a healthy lifestyle. A simple guide to achieving YOUR health and fitness goals. We often over complicate so many things in life making it more difficult than it really has to be. Why? Perhaps it appears more elusive making us feel better about ourselves. Who knows.

I have been working out and exercising since I was 14 years old. I am now 47. I have walked the talk for a long time and seen so many fads come and go. Everybody throws in their two-cents of what works best. Here is the dirty little secret…EVERYTHING WORKS for a little while. Then it stops working, or you get hurt, or quit, or get bored. Dan John said, and I paraphrase…‘even the dumbest things work for a little while.’

So I decided to make a short Top 10 list of health and fitness fundamentals that have always been there over the decades. They always worked for me. They are not glamorous and they are not secrets. In fact, most fundamentals are basic and boring common sense things. But, as any great coach will tell you, ‘champions are created by mastering the fundamentals.’ Champions do what others don’t. Slick, quick, and easy don’t cut it in the health and fitness game. Long term steps towards the end goal taken one at a time are what rules the road.

Here are the first 10 steps…

1. Move better and move more. Move everyday with something you love and have fun doing it. (Walk, run, hike, bike, dance, etc….you choose). If you hate doing it, don’t do it. If you hate it you will eventually quit!
2. If it comes in a box, don’t eat it. Processed foods are dead foods.
3. Stop drinking juices, sodas, and coffee. Or simply reduce coffee consumption
4. Drink more water
5. Sleep more
6. Have cheat meals every week. Simply reduce the number of them until you no longer want them.
7. Get community support form like minded people
8. Weight train (push, pull, carry and squat something)
9. Keep a checklist food journal
10. Don’t starve yourself. EAT.
11. Bonus…REPEAT 1-10

So there you have it. It ain’t rocket science. If you do these 10 things you will look and feel better. The most important part of any journey is the first step, so start with number one and simply MOVE MORE. Take the stairs and not the escalator. Congratulate yourself. You just did what 98% of most people will not do. You are already a CHAMPION. That is a great thing!

If you have other things that can go into the top 10 or have your own list I would love to see them. LEt’s help each other and make a difference!

Dr. Perry talks with Dr. Stuart Currie from MOJO FEET about the pros and cons of orthotics for performance enhancement and pain relief.

Dr. Perry goes one on one with the awesome Tony Blauer. Creator of the SPEAR System Combative Philosophy: Applications and Implications for Personal Professional Self Defense (Spontaneous Protection Enabling Accelerated Response.

I am a simple guy. My motto is a quote by Einstein:

If you can’t explain it to a six year old, you don’t understand it yourself.

I don’t like to write never ending blog posts. Getting straight to the point has always been my style. In your face, no holds barred viewpoints and opinions. The review of my mentor’s new DVD is no exception either. If you follow me or Stop Chasing Pain you already know how I feel about Gray Cook. If you don’t, you are about to find out. lol

I love Gray Cook! He has been one of the single biggest influences in my career. He is a close friend. We are both rednecks from Virginia. (I can say that because I am one..lol) My hometown is 30-minutes from were he lives and practices.

When he talks, I listen.

When he says do this, I do that.

When he says don’t do that I stop doing that.

When he puts out new material I buy it.

Why?

Because the man is smart as hell, loves what he does, is open to other opinions, and does his best to help improve the world and himself. Yes, I am going to tell you to buy this DVD and here is why? It all starts with why anyway. The ‘what’ and the ‘how’ are pieces of the ‘why.’ Start with why and the rest just falls into place.

Top Ten “Whys’

1. The DVD begins with Gray talking about functional exercises and movement. I have never seen anything like it when Gray speaks. He commands a room. You become captivated. The man knows his stuff inside and out. Gray is the KING of analogies and metaphors, making it much easier to truly understand how movement is key to performance and recovery. His opening speech sets the tone for the entire video. Just sit back and soak it up.
2. The DVD comes with an awesome PDF script and MP3 audio download full of lectures and video interviews. You get lots of EXTRAS in the DVD that will add to your knowledge. That’s what we call a win-win.
3. My friend Dr. Mark Cheng drops in and helps with the Turkish Getup section of the video. If you don’t know Doc Cheng put that on your MUST DO LIST and follow this man. He is an RKC, StrongFirst Kettlebell GURU. Watching him perform a TGU is a thing of beauty. He gives great tips on cracking the secrets of a TGU. Oh and Gray is walking you through it too. Hello epic coolness.
4. Think you know deadlifts? Gray gives you new ways of harnessing the power of the deadlift for corrective exercise. He takes a member o the audience and coaches them on a kettlebell deadlift. You see regressions and progressions with emphasis on packing the lats and hinging at the hips.
5. Chops and Lifts work basic patterns of the sling system of movement. Gray teaches subtle cueing techniques for the chop and lift to help hip and core stability. This is an exercise that is very easy to do WRONG! Positioning and motion are pivotal to proper outcome. How to follow thru with the arms is worth a treasure in this section because most people do it incorrectly.
6. The awesome Lee Burton pops in at the beginning of the video with Gray talking about how the Functional Movement Screen came about and how its progressed over the years. They make a dynamite team sharing their passion for movement teaching and education.
7. Bloopers are cool. A few laughs will be had. Laughing rules!
8. New material. Even if you already have DVD’s of Gray and functional movement this can add to your arsenal. Because Gray is always learning himself there are may new knowledge bombs dropped here in this set. Even if you walk away with one new perspective on a movement or exercise it’s worth it.
9. You can see the excitement and passion in the audience. Like minded people who sharing what they love. It’s a great DVD that was filmed at a Perform. Better seminar. So it’s real people. Interaction. Q and A. Not just a camera trained on someone in a room following a script. It’s real life. That is how we learn.
10. Because you should! Some things you just can’t go wrong with in life. It’s called a no brainer.

Stop Chasing Pain was forged from the work of Gray Cook. If you enjoy the information and posts I provide then you will definitely love this DVD. Invest in yourself. I promise you will thank me.

>>>>> Click here to purchase

Follow Stop Chasing pain on Facebook for more cool information and to join the movement of empowering people to take back control of their lives from pain.

I started working out when I was 14 years old in my basement with plastic covered cement weights from Joe Weider. My bench was put together by nuts and bolts and it’s a miracle it never collapsed. My dumbbells had to be secured with a wrench and those big ass square screw heads. I discovered bodybuilding after reading Arnold Schwarzenegger’s Autobiography. Changed my life. I spent countless days and hours in that cold basement going after a dream.

I slowly made my way to a real gym after packing on some muscle and self confidence. I finally outgrew the weight set. Gyms back in the early 80’s were like the Gold’s Gym in Pumping Iron, (antique…lol) not the super fitness facilities you see now with all the amenities. Like a spa resort! It was more hardcore and definitely not full of the types of members you see in clubs now. I saw some crazy stuff in my day with technique, form, nutty routines, stupid exercises, and just plain dumb mistakes. Was it because we did not know any better? I think not…WHY? Funny thing is 30+ years later I am still seeing the same stupid stuff! You would think after all these decades people would know better…NOPE! I guess it’s just human nature to do stupid shit.

So in a little bit of retro flashback memory lane I decide to put together a List of 15 crazy ass things I still see happening in fitness today. Over the course of the next several weeks I will post a few of each. When you go to the gym next time take a look around…you will probably see these for yourself. It’s nationwide:)

And do it begins…

1. Monday is still Universal Chest Day

Gotta pump up those pecs man. Line up for the bench presses every Monday. Mostly teenage boys and cocky jerks all clamoring for a shot at the magical 315. Three plates is the goal. Packs of 3-4 guys pushing each other to get a one rep max. Of course by the time they get a turn 20-minutes went by, but hey who cares about intensity? Hell, I did it myself! Now I see it in the gym today and I just shake my head laughing. Some things never change! Oh and did I mention they have legs like toothpicks? lol

2. 2-hour cardio sessions

Hey I have a thought. If 30 minutes of cardio is good then 2-hours must be awesome right?! Wrong…I can do it before I workout with weights to get my metabolism going too…Wrong! What is it about marathon cardio that people love so much? I don’t get it. I hate that shit. Does anyone have fun doing it? If they say yes, they are lying. They have to be. Let’s climb a stairmaster going nowhere and lean on the equipment so I can go longer. Try as we might, the long cardio sessions have their hold on people. Like a bad relationship you just can’t stay away from even though you know you should and everybody says the person is a bad influence. Yeah that’s it. Cardio is your dysfunctional relationship. The bad boy your Dad hates and the nasty girl your Mom despises. 🙂

Next post we will cover #3 and #4. Here’s a hint…nobody ever trains them. lol

Until then…peace out.

Visit Stop Chasing Pain on Facebook for some cool stuff and daily posts that blow up some neurons in your brain…get ya thinking a bit! BOOM!

Dr. Perry interviews Mary Bond about her awesome book The New Rules of Posture.

Discover answers to improving posture, body awareness, breathing, core, and vitality. One of the best books you will ever read.

Dr. Perry and Stop Chasing pain talks with the incredible Sue Hitzmann, creator of the MELT Method of soft tissue therapy for pain relief and enhanced vitality.

Stop Chasing Pain and Dr. Perry interviews the legendary Mike Voight, co-creator of the Selective Functional Movement Assessment and Physical Therapist extraordinaire.

Dr. Perry and SCP talks with the one and only Mitch Hauschildt about movement based rehab for the collegiate athlete.

Simplicity is the ultimate sophistication. –Leonardo da Vinci

How can you argue with that quote? You can’t! Simplicity is how SCP rolls. My mission is straightforward simple; give you,effective, powerful and results driven strategies for taking back control of your life from pain.

This self made in-the -trenches video clip will show you a simple move to help shoulder pain. All you will use is a ball and strap. I am demonstrating with my CORE4 Strap and Ball.

The video shows the SCP CORE4 RAIL system in action.

Release muscles
Activate muscles
Integrate movement
Lock In relationship

Use the ball to release out trigger points and fascial restrictions. This primes the area for stretching. Stretch the pectorals and shoulder using the SCP Core4 Strap in the doorway. Activate weaker muscles with isometrics integrating the relationship of movement efficiency. Meaning: when you use the shoulder, muscles move at the right time and in the right sequence. Lock in the movement with a baseline body movement of compression on the shoulder like a pushup against the wall…to neural edge tolerance. NO PAIN!

This combination is very effective for relieving many shoulder problems. Give it a try. When the Core4 kit comes out you can purchase the entire program with the strap and ball..

Available right on this website in a week!

StopChasingPain.com

Move Smarter…Move Better…Feel Great!

Take a 30 minute dive into awesome information from one of the best and most successful people in the fitness industry, my friend Vince Gabrielle from Gabrielle Fitness and Performance.

Dr. Emily Splichal from Evidence Based Fitness Academy is a dear friend and colleague. A successful podiatrist in New York she is tirelessly teaching and educating all over the world on the importance of Barefoot Training. Her work has been transformational in my treatment program with clients and overall corrective exercise strategy. We met a year ago at Peak Performance Gym in NYC and became close friends She is the go-to-guru on foot mechanics and the impact on movement efficiency. We are doing a joint workshop together December 8th in NYC (REGISTER HERE: Fundamental Movement Assessments) that I am very excited about. I asked her to share a bit about herself to the SCP Tribe and she graciously said yes.

Can you briefly tell the readers a little about your background and how you came up with Evidence Based Fitness Academy?

Of course! I am a Podiatrist in NYC, but long before I became a foot doctor I was involved in fitness as a personal trainer and group exercise instructor. My background in fitness (as I’m sure many fitness pros can attest to) gave me a strong appreciation for movement and functionality. It is this background that shaped the way I approached my patients and many causes of foot dysfunction.

Two years ago I started the Evidence Based Fitness Academy as a way to share my appreciation for research and evidence-based practice with the fitness industry. The concept of evidence-based practice is the undertone of my patient care as a Podiatrist and my corrective exercise programming as a fitness professional.

It is my goal to bring evidence-based fitness education to health & fitness professionals. We offer a great price point, as well as many opportunities to stay up-to-date at no cost via our webinars and blogs.

2. How much of your time is spent doing patient care versus educating?

My time is split about 50/50 between patient care and education. Both aspects of my career support each other which is why I love my job. What I learn through research and developing the education programs for the Evidence Based Fitness Academy makes me a stronger, more detailed clinician. I also think there is great value to maintaining both roles – clinician and educator – as I’m sure you can understand.

3. You have a couple new VCore workouts that came out. Can you tell the readers about VCore and how it is unique from any other workout out there?

I’m very excited about my new VCore® workouts that were just released! For anyone who is not familiar with VCore®, it is a barefoot balance training program I created back in 2010. I first began introducing the concept of barefoot balance training with my clients and patients, and quickly saw the benefit that both barefoot training and balance training had on their overall lower extremity alignment and function.

VCore® is my way of sharing these same exercises and the concept of barefoot balance training with the public. For my newest workouts, I partnered with Apogee Media in NYC to create three new VCore® workouts – all in an online/digital format. My favorite of these new workouts is VCore® Cardio, which introduces jumps and more advanced balance combinations.

The newest VCore® workouts can be found on http://vcore.myapogee.com/

Make sure you check out all of Dr. Emily’s awesome stuff on her website: Evidence Based Fitness Academy
Also check out my Stop Chasing Pain Podcast with Dr. Emily here: Podcast Interview

Stop Chasing Pain Simplicity Series

I like simple. Makes life much easier and more fun. In my experience people tend to overcomplicate everything. Why? Is it a need to feel important? A need to impress with details. I can’t throw stones for I used to do the same. No more!

I read a quote once that forever changed how I look at things and it was by Leonardo DaVinci. Can’t go wrong listening to that guy I tell ya. He said, “Simplicity is the ultimate sophistication.” BOOM! Let that one sink in a bit.

Okay, did your brain cells take that in all the way? Staying true to that principle I am keeping my blog posts short, sweet, simple, applicable, and to the point. Starting with this one…

45 simple observations I have come to learn in the 45 years I have been on this planet. Maybe, just maybe, they will resonate with you. Here we go…

1. More is not better. Better is better. True intent and precision of action is the secret. Don’t confuse action with accomplishment.
2. It’s not what you do, its how you do it. Anybody can figure out a what. However, it’s the way you do it that shows who YOU are.
3. A genuine smile can change a person’s life. Try it and watch ‘magic’ happen.
4. What you eat has far more influence on how you look than exercise. Nutrition is the single most powerful changer in how you look on the outside and feel on the inside. And guess what? YOU have total control.
5. X never marks the spot for chronic pain. Site of pain is a compensation. Look somewhere else to find it.
6. No risk. No nothing. Playing it safe leads to stagnation. You can’t win the game if you don’t go out on the field to play.
7. Everything in life you desire lies just outside your comfort zone. Stay inside it, life will be easy and boring. Step across, the thrill begins.
8. The 5-second rule works. When you are afraid. Count to 5 and just do it anyway. Don’t think. Just do. The world changes.
9. Your children follow what you do, not what you say. Live by example. Live a life of purpose with integrity and character.
10. Give to get. The Law of Attraction works. Take focus off of yourself and put it on others to see it transform your world.
11. Less is more with exercise. Get in..get out. Make it count. Intensity and focus doing what you love. No lollygaging .
12. Marriage is the hardest job next to parenthood and people quit too easily. How much of you do you put into marriage? Is it a 50/50 split? Try 100% Anything less won’t cut it. If the other person does not deliver 100% get out.
13. Manners matter. Open a door. Say thank you. Pull out a chair. Say excuse me. Remember what these phrases used to mean?
14. A book can transform your life. Remember what those are? Library anyone?
15. Movement is the missing link to health. We are movement creatures and yet we flip our noses at it. Want the magic pill? Get off your ass and use your body more.
16. Shock and awe change rarely lasts. Simple and applicable steps last. 180 degree changes burn out. Yet another New Year’s Resolution anyone? Nuff said.
17. The breakfast you choose dictates the day. Want to feel like crap? Eat crap. Want to feel good. Eat good. Class dismissed.
18. Setting goals works. How can you hit a target you can’t even see? All these books and self help gurus talking about goals probably means something.
19. Dancing cures sadness. Dance and try not to smile. I dare ya. Stop being self conscious and lose yourself in the true expression of joy.
20. Your five closest friends say everything about you. Show me your closest friends and I can discover how you feel about yourself and life. Choose wisely.
21. Self confidence is the secret sauce to success. Belief in yourself is the catalyst for the world around you. No one can make you feel inferior without your consent. Don’t give anyone that power.
22. Being a gentleman is a lost art. If you have to ask what that means then you need to work on it.
23. Walking is the best exercise. It’s easy. Everyone can do it (mostly) and it invigorates you. Plus it’s really cheap. It’s FREE.
24. Chairs are killing our body. Sit on your rear all day and your ass becomes your foot. Thanks to my mentor Dr. Mark Cheng for that phrase:) Bad things happen.
25. Reality TV is not the way to live YOUR life. I have an idea. Turn off the TV and live YOUR life, not someone else’s. Imagine that? I don’t need to know what the NJ Housewives are doing or how many houses get flipped. Perhaps I should venture out into the world myself.
26. Stop watching the news…it’s the doom and gloom circus. News will suck the life out of you. We know it sucks. So why bother. Read positive info and leave the negativity to someone else. It ain’t going anywhere.
27. A sincere compliment is sunshine for the soul. Pay a compliment to that overworked and stressed cashier and watch what happens. I bet you feel better too. I dare ya!!
28. Listening can be magic. Stop talking. Listen. Men, this is the best advice I can give you to help your relationships. I mean listen…don’t watch football out of the corner of your eye.
29. Beauty comes from within and so does ugly. You may have a nice body, but your soul is ugly. Guess what, your outside is too!!
30. Teaching my son’s respect for women. What is respect? How you make a woman feel about herself when she is around you.
31. Be the ‘No’ person. Be the naysayer. When you find yourself on the side of the majority it’s time to pause and reflect. It’s easy to follow. Be a leader.
32. Write it down. If your life is worth living it’s worth writing about. Document your day. pause and reflect.
33. Work your legs to work your body. Training your legs develops your entire body. Training legs is hard. That’s why most people don’t do it.
34. 15-minutes alone in the morning changes you. Take quiet time to reflect on yesterday and plan today. Uninterrupted time before the chaos starts. Call it meditation. Call it sanity time. Up to you. Just do it and enjoy the silence. 15 minutes feels like 15 hours.
35. Breathing is the secret to vitality. Learn to breath from your diaphragm. Google diaphragm breathing and try it. See for yourself. No explanation needed.
36. My parents were right all along. Oh yes I hated them at times. But, damn if they were not right. Having two son’s of my own puts it all in perspective.
37. Money buys emotion…not things. Think you want that new car, clothes, house because it looks awesome on you? Wrong. It’s how it makes you feel about yourself.
38. Eating after 9:00 at night is a rule for a reason. Generally speaking. Stop stuffing your face at night (except for a bodybuilder) and you lose weight. Really? YES
39. Rest is the key to progress with exercise. You grow more muscle and burn body fat outside of the gym with rest and recovery. Don’t believe me? How is that working out 7-days a week thing going for ya?
40. Nature is the natural Zoloft. Step outside and walk in the woods. Take a hike. Feel the depression lift from your soul. Forget the concrete jungle and walk in Mother Nature’s jungle for a change.
41. Mentors are a necessity. How can you get from point A to point B? How about asking someone who is already at point B how they did it? They can hold you accountable and teach you.
42. Clothes make the man and woman. Somethings may not be fair, but they are reality. People will judge you by how you dress. What are you saying to the world?
43. Be authentic. You are unique unto the Universe. There will never be another you. Be a first rate version of yourself instead of a second rate copy of someone else.
44. Abs are created in the kitchen. If you cant see the abs, you don’t have them. How do you see them? Diet.
45. Gratitude tops the compound effect. Be grateful for what you have. There is always someone who has less. Gratitude compounds with interest daily. What’s the interest? Happiness.
46. BONUS: Because I will be 46 on October 31. Halloween! Explains a lot I know.lol Being positive might not always work, but you will piss off enough people to make it worth the effort. Yes, you might fail even though you think positively, But you know what. If you think negatively failure is guaranteed! I like the positive thought odds better. Plus, I will be happier living that way. Keep the negativity to yourself suckas!!

Peace. And feel free to share if you enjoyed my rant.

Dr. Perry interviews the amazingly awesome Mike Roussell, PhD. Guru of nutrition and how to make simple changes in your diet to deliver results.

What’s so special about the diagonal sit position?

Everything!

This is a very powerful and essential transition point in the neuro-developmental patterning of movement and core stability. It’s the magic zone between lying down and sitting up for a baby. Why does that matter to you now? Because if that transition zone is dysfunctional you are more prone to injury and are losing potential power. You have the bakes on performance and don’t even know it!

There must be a perfect sequence of muscle activation for the support mechanism to optimum effeciency. Due to injury and lack of movement for the average adult the body forgets how to stabilize efficiently in this position. The diagonal sit is a ‘powerhouse’ movement for determining left and right stability weakness. Adding in variable resistance with bands adds a vector challenge to the core in the rotational pattern. I use this exercise as a progression once standard side sit has been mastered. Try it yourself and see what asymmetries pop out. Here are a few keys in setup and execution.

As per the video below…

1. Choose a resistance band that does not offer too much challenge. Maintaining precision of movement and control is the goal here. Not going for maximum power output.
2. Downward arm do not keep elbow directly below the shoulder. Maintain 90 degree angle in the armpit.
3. Own the neck. Keep it locked in and not protruding forward ahead of the body.
4. Breathe…don’t hold your breath. Exhale on forward motion, inhale on return. Try breathing via the diaphragm for maximum control.
5. Protract (round) the shoulder blade to engage the serratus anterior at the end of the movement.
6. Contract glute on the rear leg at all times to lock in control of the psoas.
7. On thoracic rotation with extension on return contract and engage the lat by squeezing the shoulder blade medially.
8. Let the eyes follow your motion.
9. Front and rear leg should try to maintain 90 degrees at the knee.
10. Concentrate on feeling contraction of the topside internal and external oblique during the motion.

Four muscles of the trunk.

Rectus abdominis (the six pack muscle) that bends you forward and prevents extension. The two oblique abdominals (internal and external) that do diagonal sit-ups and allow rotation to produce power.The Transverse abdominis (TA). TA is the abdominal muscle that supports your spine and makes it stable enough for the other muscles to produce a movement. TA also holds your abdominal organs in.

Often the TA and obliques are inhibited in relationship to other inner core muscles such as the diaphragm and lumbar multifidi. If you or a client struggles in a diagonal sit position and/or rolling patterns, this is a sign of core instability in these structures that warrant further intervention.

It is recommended to do this movement as a transition between ground based warm-ups and standing dynamic movements. This helps set the neural pattern of stability.

Have fun rotating….

TRX Abdominal Blitz

Who Says Foot Handles are Just for Feet

I always look for chaos. I hate conformity and any ‘follow the crowd’ thought process. It drives me crazy. Spice things up I say, and explode concepts. Blow them to smithereens I tell ya. I do this often with my blog rants of knowledge bombs. Yes, I love to talk about corrective exercise and movement, however I love to workout myself. It’s a part of who I am. The very core of how I live. I love to share some of my favorite workouts and this post is about that very thing.

If you follow my work long enough you know that I love using the TRX Suspension Trainer. It’s one of my favorite outside the box tools in my arsenal for movement. However, I like to think ‘outside’ the outside box. Double dipping if you will. Here is peek inside my outside brain for some really cool abdominal movements using your arms inside the foot handles of the TRX. Who says I cant? Chaos remember?

The good news is that chaos is great for training. Some call it variety. Not me, I like the term chaos.Deliver a shock and awe session to your abdominals and see magic happen in how you look and feel. Feel free to ‘play’ around with other ideas and see what you discover.

Do all Core 4 in a circuit non-stop. Aim for minimum 15 reps for each. Maintain control and precision of movement. Don’t hold your breath or clench your jaw.

Elbow Clench

Key Cue: Lead with the elbows and not your butt. Curl your spine into flexion and let the rear end follow you. Aim your elbows to your groin. Great move because you go from a suspended plank position to an abdominal crunch with more gravity bearing down on you for core stability. Pivot on the balls of your feet.

Cauldron of Chaos

Key Cue: Stir the cauldron in a 360 circuit both ways. Excellent move for obliques and TVA. Plus you must learn to resist rotation and also really hits the horizontal plane nicely. If you don’t feel this one you are officially hardcore.

Oblique Bomb

Key Cue: Lock and load the forearm in both foot straps and get into a side scissor stance. Brace the forearm with your other hand and aim your elbow towards the forward knee lifting your hip in the air. Lead with the elbow first. Reverse on other side. Great way to train a cross body oblique pattern with stability challenge. This is a tough move to master with timing so be patient and do it right.

Rollout Plank

Key Cue: Hold foot straps with your hands while kneeling. Roll out forward into a plank position and return to start. Holding the straps requires greater stability and grip strength. Feel free to roll out to different angles too. Be careful not to extend in the lower back too much and keep your neck packed in.

Repeat entire circuit 3 times waiting 2 minutes between circuits. Do kettlebell swings between sets for a real metabolic boost. Now go play with your TRX and have fun.

Dr. Perry from Stop Chasing Pain interviews Frank Forencich, author of the incredible book Exuberant Animal: The Power of Health, Play and Joyful Movement. One of my all-time favorite books on the power of movement for changing your body.

Feeling the Hip Hinge

Using the dowel rod to teach the hip hinge while getting thoracic spine extension, glenohumeral joint external rotation and opening up the chest is a kick ass combination. I use with every client. Talk about simple multi-tasking!

What are some of the primary issues people suffer from in today’s society?

• Rounded shoulders 
• Rounded upper back
• Bending at the waist and not the hips
• Weak lats
• Unstable shoulder blades
• Weak scapular retractors

So why not get all these with one shot? Makes sense to me.

Try this movement by watching the video.

A few key tactics for success:

• Keep feet shoulder width apart at minimum 
• Hold dowel rod behind you with under hand grip about 6 inches away from each hip
• Stand nice and tall throwing out chest and extending arms behind you without bending the elbows
• Keep the neck neutral
• Squeeze the lats and engage the shoulder blades
• Sit back and down hinging at the hips until your ass hits the rod
• Keep arms extended during hinge
• If you bend at the waist you will not hit the rod.

Now go have fun with your clients and rock the dowel rod! If you don’t have one, go get one!

Dr. Perry interviews Brent Brookbush MS, PES, CES, CSCS, ACSM-H/FS President, B2C Fitness, LLC – Integrated Education System about the fitness industry and his programs teaching functional training and anatomy.

Get over the idea that only children should spend their time in study. Be a student so long as you still have something to learn, and this will mean all your life. -Henry Doherty

You’re the same today as you’ll be in five years except for the people you meet and the books you read. – Charlie “Tremendous” Jones

I love to read! Reading will change your life! It changed mine. If you want to drop some shock and awe knowledge bombs of your own, you must first build a powerful arsenal by reading. Learn new things and expand your vision. One new idea from a book can alter the course of your entire life. Winners read!

When I talk about reading, I don’t mean idiotic magazines telling you what the celebrities are up to and the fantasy fiction novels where you are living the author’s view of the world. I mean non-fiction books to spark neurons in your own thought process.

In today’s information overload and digital universe it’s easy to get lost in the sheer volume of junk. A plethora of useless information that adds ZERO value to your life. It’s a wonder we can trust any of the information we read on the net.

Many of you have asked for a list of my favorite books and in the spirit SCP sharing I decided to make the list a blog post. I have a HUGE library stocked full of books on many subjects, however this list is focused on health and fitness resources. These books have been invaluable in my quest to become the best at what I love to do. You may already have some of these books and that is fantastic. It is my hope you will invest in the books you don’t own to expand your vision.

Bruce Lee one said, ‘Simplicity is the key to brilliance.’ One of my favorite quotes and how this post is designed. I keep it short and simple. Below you will see a picture of each book with a brief statement of why I liked the book. You can click on the link and purchase directly from Amazon. The books are in no particular order, except for the first one. Lol Gray Cook is the top of the KNOWLEDGE BOMB food chain.

Time to change your life. Ready?

1. Movement

Gray Cook

It’s Gray Cook. Nuff said! It’s no secret that Gray Cook has been the single most important teacher in my life. He is a close friend and incredible mentor. He is also the foremost expert on movement. If you are serious about understanding movement and becoming an expert this book is an absolute MUST HAVE! If you don’t have this book, just sit on the sidelines and let the pros play on the field.

2.       Athletic Body in Balance

Gray Cook

Ditto what I said on #1. This is geared more towards the lay person and teaches a base foundation of understanding movement. I recommend reading this book prior to MOVEMENT as a primer to truly understanding the material.

3.       Neurokinetic Therapy

David Weinstock

NKT has transformed my practice. It was the missing link I had been searching for to complete the SCP system. David is a dear friend and we teach NKT together. Expands your paradigm to understand just how interconnected the body really is. If you want your paradigm busted wide open then read this book.

4.       Diagnosis and Treatment of Movement Impairment Syndromes

Shirley Sahrmann

Incredible amount of information that will blow your brain! I found myself needing to read paragraphs several times to fully comprehend. Not because of its difficulty, but because of the incredible content. This one is must have for your collection.

 5.       Movement Impairment Syndromes of Extremities, Cervical and Thoracic Spine.

Shirley Sahrmann

This completes the bookend collection from Sahrmann. You can’t have one without the other…that’s just wrong! Full throttle on your brain matter again this time involving the upper half of the body.

6.       Anatomy of Breathing

Blandine Calais-Germain

Wonderful book that teaches you the importance of breathing and the relationship of the diaphragm to function. One of my favorites on this subject. If you don’t own your breathing you don’t own movement.

7.       Anatomy Trains

Thomas Myers

If you want to know fascia this is the book! Myers research and pictures of fascial lines will thrill your mind. Powerful representation of the kinetic fascial connection of the entire body.

8.       Stability, Sport, and Performance Movement: Great Technique without Injury

Joanne Elphinston

An unexpected treasure find of information regarding movement. This book captivated me from the beginning and never let go. Awesome take on stability and motor control. This woman is a real treasure of information.

9.       Advances in Functional Training

Michael Boyle

You can’t go wrong with Mike Boyle. The man knows his stuff inside and out. Mike has been a critical bridge between the world of rehab and fitness. The sections on the hip and Joint by Joint Theory are worth the investment of getting this book. If you are serious about taking your expertise to the next level then this book is a must.

10.   The Trigger Point Therapy Workbook

Clair Davies

This book started it all for me in truly understanding the role of trigger points in pain and movement dysfunction. This is a treasure find for showing easy ways to SELF HELP trigger points and it’s written for the lay person. Simple and profound!

BONUS:

Stretch to Win

Chris Frederick

Wonderful resource for integrating fascial stretch therapy into your programming and enhancing performance. Postural assessments and fascial lines are a foundational part of the system. Techniques I use every day in helping people feel better.Well there ya have it! These should keep you busy for awhile and firing neurons in your brain. Remember investing in YOU is the greatest treasure. Feel free to share with others and let me know how you like the books.

I will end with an  all time favorite quote from Jim Rohn.

“Formal education will make you a living; self education will make you a fortune.”

And he is not just talking financially…GET IT?

Oh what an episode we have on Stop Chasing Pain…the incredible Dr. Mark Cheng is here as a special guest to discuss his spectacular body transformation system Tai Cheng.

Dr. Perry interviews Jon Goodman about his new book IGNITE THE FIRE: Secrets of a Successful Training Career and the amazing website thePTDC.

The Personal Trainer Development  was created by Jonathan Goodman, a leading personal trainer and fitness author who brings a wealth of learning and experience to his mission.  Jon has been exposed to every angle of the personal training industry…from the classroom… to the training floor…to the manager’s office… to the speaker’s podium at seminars he’s led.

Packed full of knowledge bombs to help you succeed! Don’t miss this one!
Follow @jon_ptdc

Scott Ginsberg aka…’The Nametag Guy’ has been one of the most influential people in my personal and professional life.

The one and only Molly Galbraith joins Dr. Perry of Stop Chasing Pain for a one on one session.

I had the wonderful experience of attending Part 1 of the Animal Flow workshop by Mike Fitch today in NYC at Equinox Gym. So many wonderful and amazing people were there learning and sharing new techniques to make themselves better and to pass that knowledge onto others. Met some wonderful new friends.

Bodyweight training is my absolute favorite form of exercise for all it does to maximize  physique enhancement, injury prevention, injury recovery, performance, durability and metabolic fat burning. People often make the mistake of thinking body weight training is easy since you are not using an additional load (weight training). They would be wrong!

How many people do you know that can actually do a bodyweight pullup? How about a standard pushup with locked in technique? The additional load in bodyweight training is  ‘your own body’ weight magnified by altering movement vectors, sequencing muscle patterns, neural coordination and controlled tempo. Training global patterns of full body movement as opposed to traditional isolated exercises is the ‘secret’ to its effectiveness.

You combine a wonderful flow of energy with all Four (4) Primary Pillars of Movement:

1. Pushing
2. Pulling
3. Level Changes
4. Rotation

Your body becomes the machine integrating all 4 Pillars.  It’s a real eye opener!

Stop Chasing Pain‘s paradigm is ‘Move Smarter. Move Better. Perform Great.‘ Precision movement with quality helps you feel great and optimize energy transfer. Part 1 Animal Flow solidified many things that I talk about on my Facebook page. It was wonderful to hear Mike explain the benefits of Animal Flow and know they align perfectly with my philosophy of movement. I am sure there will be more take homes in Part 2, however I wanted to give you a glimpse of my day moving like an ANIMAL.

Here are 13 things that hit home for me. Hope they jog a few brain cells in you too.

1. Make movements purposeful. I talk about precision of movement all the time, which is another way to say quality. I love that word purposeful. What is your body doing? What does it want to do without you thinking about it? Stay focused and in the movement zone. Why it matters: Less stress on the joints from heavy loads and controlled movements decrease injuries.
2. Regress to Progress. Sound familiar? Take a step back and modify your movements until you can gain control and not be in a state of movement chaos. Challenging not difficult is the goal. Why it matters: Clients can earn the right to progress in system that may be monitored for progress and motivation
3. The brain learns from failure, but not too much at once. Give your nervous system a chance to integrate new patterns. The nervous system software switch will flip to the next level of motor learning as long as you don’t overload its capability. Why it matters: Brain body connection heightens the performance of tasks associated with activities of daily living.
4. Animal Movements open up fascial lines and slings. Full movements within allvectors help to uncover hidden fascial restrictions and optimize muscle activation patterns to alleviate tensile stress on the joints. Why it matters: Increased mobility. Decreased stress. Optimal muscle range of motion for more dynamic movements and greater calorie expenditure

   

5. Your metabolic rate will hit a new thermal high with the stability required to control the body. Move the body, not body segments. Challenging four points of stability simultaneously requires essential muscle patterning and neural sequencing. Why it matters: More fat loss. Nuff said!
6. My wrists need work. Supporting your bodyweight in extension patterns of stability gives you a new appreciation for how critical the fascia, joint, and soft tissue extensibility is in the wrist. Why it matters? Soft tissue extensibility in the wrist is a critical player in shoulder stabilization and neck function.
7. Locking the shoulder into the socket with external rotation and compression to the ground in a closed kinetic chain pattern enhances shoulder stabilization. Amazing way to fire the rotator cuff muscles with sensory input from compression. A must to add in my shoulder rehab program. Why it matters? More stable, stronger, and injury resistant shoulder.

   

8. The closer you get to the ground the more obvious your asymmetries. Taking the power global body movers out of the equation (cheater muscles) with large movements altering vectors reveals a lot of information about your left and right side balance. No cueing is necessary because the client will instinctively feel the asymmetry. The Static Beast Position will find your flaw quickly. Why it matters: Feedback to body symmetry for energy leaks. Own the central core stability to increase distal mobility.
9. Relearning alternating patterns of movement takes time. Opposite leg to opposite arm. Learning to move like we did as infants. Crawling, reaching, forward, reverse and lateral movements helped increase my intensity because my brain had to process where I was going and how. Totally different than sitting in a machine and mindlessly pushing and pulling in one vector. I actually feel like I got smarter. Lol Why it matters: Increased body awareness, faster reaction times, and increased brain- body reactive timing.
10. Strength development is full throttle. The necessary stability required to move thru these patterns stimulates the neuromuscular system leading to more power. The joints are locked in. How do you get better at the exercise? Do the exercise?  Explosive power is unleashed. Why it matters: Stronger and more muscle. Nuff said!
11. The Crab Movement is a shock and awe muscle activation pattern for the upper body posterior chain. What an awesome exercise to engage the lats, traps (all three sections), external shoulder rotators while opening up and stretching the tight anterior chain. What I loved about this movement is the muscles engage simply by doing the movement. Clients can ‘feel’ what it is like as opposed verbally trying to cue them on what to feel.Why it matters: Posterior chain optimization. Simple.
12. Animal movements are wonderful for rehabilitation (when done within the scope of pain and proper progressions). Let’s face it. Most rehab exercises are useless. They are isolated, run of the mill movements that rarely challenge the body to learn. How many times have you heard a client say, “The exercises they had me do at rehab I already do in the gym.”? Get the client into regressed animal based positions that challenge full body engagement. Doctors and therapist who understand movement will grasp this principle and embrace working with fitness professionals who can program these workouts.Why it matters: The human body was designed to move. It knows how to heal itself if you just give it the tools to do the job. The site of pain is not the same as source!
13. Empowering people to gain confidence in themselves and feel alive with energy. Getting closer to the ground and training in bare feet puts you in closer contact with your body and the energy within/and around you. I witnessed a profound change in every workshop attendee. They had more energy and vitality, posture was improved, intuition of discovering how their body moves, confidence in how they moved, and an overall change in the physical and mental body. And these were all fitness professionals. Imagine how empowering this will be for your clients. Why it matters: Because it’s about helping people maximize their life potential. The greatest reason of all…changing a LIFE!

Animal Flow is and will continue to be a central part of my workout. I am also adding components to my client rehab program. Stimulate the global body to lock in durability and stimulate the mind to keep clients engaged. The SCP rehab program involves the FLOW. Simply teaching a client Crab Walk regressions and progressions can make astounding positive impact.

What are you waiting for? Move like an Animal to unleash your inner BEAST!

Thank you Mike Fitch for being a great friend and allowing me the opportunity to learn from you. My clients/patient’s thank you too!

Check it out today.

Animal Flow Workout Website

Neghar Fonooni joins Dr. Perry and Stop Chasing Pain to discuss her wonderful and informative blog Eat, Lift and be Happy.

Neghar discusses her take on nutrition, kettlebells, training systems, and her personal journey of becoming a successful entrepreneur.

Neghar also talks about her involvement with the movement ‘Girls Gone Strong’ an empowering organization of women dedicated to helping women of all ages empower themselves to live their best.

Don’t miss this one!

Follow @NegharFonooni

Tony Gentilcore is a Certified Strength and Conditioning Specialist (CSCS) holding a degree in Health Education with a concentration in Health/Wellness Promotion from the State University of New York at Cortland.

I am a pretty simple guy. If something makes sense and it helps me become better at what I love to do so that I can help others do what they love to do, then I am all in! So often in our industry we get caught up in trying to justify everything that we do with boring detailed research and impressing others with how smart we are.

Get one on one with Mike Fitch from Global Bodyweight Training as he discusses his new workout program Animal Flow Workout with Dr. Perry from Stop Chasing Pain.

Legendary Success Coach Jim Rohn said

Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals.

So true, mega-ditto that statement!  Most people don’t do the basics because they seem boring and simple. There is no quick fix magic answer and no pizazz.

At first glance the fundamentals seem simple. However, simple does not mean easy…when you do them right. Master the fundamentals to make big changes in your physique and performance.

Mastery of Fitness Fundamentals is like learning to read. You must master the fundamentals of the alphabet before you can read a book. Learn the ABC song first. Even then you have to earn the right to read Shakespeare by starting with Sesame Street and working your way up.

30-years of working out in-the-trenches started for me after reading Arnold Schwarzenegger’s autobiography and I have seen pretty much everything you can imagine in the fitness game. Lots of things come and go, but the fundamentals are always there waiting for you.

My fundamentals are not cushioned with endless research studies to prove they work. I am more of a research by experience kind of guy. I write about stuff that works in the real world. The stuff just works. You don’t have to prove to me that jumping into a pool will make me wet, I just gotta jump in and I will experience it myself. Sometimes it’s just that simple.

So let’s jump in and get wet!

Here are fundamentals that made all the difference for me. Hope they do the same for you. Short. Sweet. Simple.

1. Lifestyle. Fitness must be a part of your life. It is not a 6-week goal of losing weight for vacation and killing yourself to get there. Think long term. Think the rest of your life. It puts those cheat days in perspective. Let the guilt go. You have the rest of your life to burn off the donut and fit into a bathing suit.

2. Consistency. SHOW UP! Make it a habit. Make it a foundational part of your week. Working out has given me confidence and discipline that has transcended into every aspect of my life. It takes dedication and persistence to show up and never quit.

3. Balanced Nutrition. Extreme diets never last. Keep a balanced plan and don’t go to extremes. If you equate pain to dieting you will not be consistent. We are programmed to avoid pain. Keep your nutritional yin and yang intake balanced. Too much of anything can be bad. Calories are not the enemy. You need them to fuel your body. Starve yourself and you take away any chance your body has to recover and excel.

4. Don’t Over Exercise. Rest is the silent workout. You must rest to recover and grow. Repair of the body is essential to performance and physique enhancement. The number one mistake I see with working out is people doing too much, too long, with inadequate rest. Regress to progress.

5. Add supplements. If you train hard and play hard you better give your body the nutrients to perform. It is very difficult to get all the nutrients you need as an athlete strictly from whole foods. Adding additional protein and recovery drinks are a secret weapon to obtaining your goal. Just adding a drink after training will make a huge positive impact. Simply add a protein shake into your daily meal plan and you will feel the difference. 

6. Variety. You gotta spice up your routine. Your body is designed for adaptation to its environment and to stressors. It is called homeostasis. The dreaded plateau or sticking point hits if you don’t vary training principles. Change tempo, load, vectors, stability, environment, exercise selection. Try something new. Never did yoga? Give it a go. How about cycling? Spice up your life. Arnold took ballet for goodness sakes. He won Seven Mr. Olympia titles. I think he was onto something.

7.  Go Primal. Own the pushup. Pull up. Deadlifts. Squats, cleans, and a Farmer walks. Establish a solid foundation of basic power movements that you can build on with confidence. Notice these don’t involve machines. YOU are the machine.

8. Keep a journal or App. Oh have times have changed. I used a spiral notebook to document my nutrition, exercise program, how I felt, weight used and progression. Now they have iPhone Apps for everything. I am old! How can you determine where you are going if you don’t have a history of where you have been? A journal helps personalize your program. It solidifies dedication. It separates you from the masses. If your life is worth living, it’s worth documenting. Not to mention it shows you what worked and what did not. That is sort of important.

9.  Train the chain you don’t see. Most people blast out training the ‘mirror’ muscles. You know the ones posing in the gym (biceps, shoulders and chest with toothpick legs). For maximum change in physique train the posterior chain. Calves, hamstrings, glutes, all three sections of the trapezius. Lats and neck. It’s the muscles you don’t see that make all the difference.

10. Regeneration workouts. Take days to actively recover. Concentrate on soft tissue, mobility, stability, stretching, core and dynamic movements. Decrease the chance of injury. Increase Durability. Build muscle. Optimize function. These are all good things.

11.  Take a week off. Yeah that’s right!  If you train with intensity on a regular basis, every six months take a week off. Do nothing. Except eat clean and healthy. Watch what happens. You will get stronger. Thinking you will get fat and lose muscle in a week is all on your head. Get over it. Little known secret….the champions take time off because they KNOW it makes you better!

There ya have it. No infomercial promises here or fad gimmicks. If you want to play in the fitness game for a long time take the time to do it right. Don’t learn the tricks of the trade. Learn the trade!

 Perry Nickelston, DC,FMS,SFMA

Stopchasingpain.com

Learn the principles and methods behind myofascial kinesiotaping with Rocktape. This is my preferred brand for taping techniques on all my athletes and clients for pain relief, rehabilitation, and performance enhancement.

According to the Joint by Joint Theory of movement postulated by Gray Cook and Mike Boyle, every joint in the human body should have a combination of mobility (the ability to move) and stability (the ability to control that movement under position change) for optimal function. Joints need, and must have BOTH!

Dr. Perry talks with Dr. Emily Splichal about the Functional Foot and Barefoot Training.

In this episode:

• She talks about the upcoming workshop she has at my fitness center in Ramsey, NJ Fitness (201)

What can I say? Dr. Liebenson is an icon in the world of chiropractic and rehabilitation. He is a pioneer in the field of understanding movement dysfunction and corrective exercise strategies to alleviate pain.

I was so very honored and thrilled to have Dr. Clare Frank on the Stop Chasing Pain Podcast. She is an amazing clinician and teacher.

Step inside her world for about 20 minutes to see how she assesses a client and integrates work from Janda and DNS to get amazing results with her clients.

Audio at times is difficult to hear so I apologize because the connection was not so great. However you will learn so many great things. Enjoy!

Visit Dr. Frank and her website to learn more about this wonderful lady!

Purchase Dr. Clare Frank’s book on Amazon now!

Follow @movementlinks

Since I have a slight addiction to Facebook (just a little one). I realized I post so much on my Stop Chasing Pain Fan Page that my blog was getting lonely and neglected. We can’t have that! So I decided to take posts from the Facebook and put them on the blog. Multitasking at it’s best! I have my moments of clarity. 🙂 Below are links, rants, videos, and various fluff that flies out of my cranium. Enjoy and feel free to share. Also, spread the word on the Facebook page too. Trying to take the #SCP message Uber Viral! lol Oh and also follow me on Twitter. I go even more nuts on that outlet.

Ok here we go. Buckle up!

The awesomely spectacular and cool Laree Draper posted a link to some short clips of speakers at the Perform Better Summit. COOLIO! Join her blog ASAP!

PERFORM BETTER SPEAKERS

Very cool video of a workout routine that I use to get lean. Ginastica Natural

GINASTICA NATURAL

Many people think that body weight training is simply too easy. WRONG! It is actually way more challenging than weight training. Why? Vectors and gravity! People who think this way have most likely never trained in a real way with their own body weight. Do a set of crunches on the ab machine then do a set of bear crawls up and down a hill. Bet I know which one kicked your ass more and you probably don’t want to do it again cause it was really hard. 🙂

BEAR CRAWL VIDEO

“Animals have highly functional conditioned muscles, most human beings have what you might call counterfeit muscle (assuming of course, that they have any muscle at all). Counterfeit muscles may look great, but they are not functional. Much like counterfeit money, they look good at first, but are not worth anything in the long run. Counterfeit muscles are the exact opposite of what animal’s posses.”-David Nordmark (So true)

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”-Thomas Jefferson

Great talk from TED on how the brain is all about movement. I really enjoyed this presentation.

BRAIN AND MOVEMENT

‎”Many healthcare providers continue to employ a ‘one trick’ approach with LBP patients and assume LBP is a homogenous condition. For example, some use only spinal manipulation, others only ultrasound on every LBP patient.”-Thistle (Don’t be a one trick pony! Integrate and treat every back pain client uniquely based on their history. No cookie cutter programs) that part was me.

“It is well established that most imaging findings, particularly degenerative changes, correlate poorly with clinical presentation (many people still fail to grasp this concept). Despite this, radiographic and advanced imaging is routinely ordered for many LBP patients in primary care settings.”-Shawn Thistle (My take: Imaging is just a tool for helping you dig deeper into what is going on with the person.)

“Education is what remains after one has forgotten everything he learned in school.”-Einstein (Got that right)

“We can’t solve problems by using the same kind of thinking we used when we created them.”-Einstein

4-hours of Gray Cook talking or 4 years in school? I picked up more real world applicable knowledge in the 4 hours and saved 50K. Lol how do I know? I did the school route already. 😉 Here is a link to purchase his new DVD

GRAY COOK DVD

“A habit is making that; a habit is breaking that.”-Gray Cook (Grays new DVD will be available for purchase on my website this weekend. Get one! Santa says you should have a functional Christmas)

Want referrals? Treat clients like family. The family you like, not the ones that drive you crazy. Just wanted to put that small caveat in there. Lol

Just a thought. But when you see me to help your knee pain and everyone else on the planet has looked at the knee and you are not feeling any better. Guess where I am NOT gonna look? I will give ya one guess. Just sayin’

“The stability of the whole is guaranteed by the instability of its parts.”-Karin Meienburg (Great quote. Another way to verbalize the concept of self limiting exercise)

Stability is not about strength. It is about balance, coordination, timing and symmetry. Or as I like to call it ‘sequencing.’ That’s why if I get a big powerful athlete down on the ground I suspect has a fundamental stability dysfunction and ask him to roll he can’t move. He can’t power thru and cheat with strength. It is all about stability and sequencing. The ground is the great equalizer.

Ok so I feel like giving you a glimpse inside my thought process. I have one mission. Help people and share with you parts of how I do it. You come to me with patella tendinitis that nobody has helped. Ok first thing, patella tendinitis ui a symptom not a diagnosis. Why? How did you get it? Look at muscle sequencing and patterning from foot to head. So many possibilities. What’s one? A prior shoulder injury that weakens your glenohumeral stabilizers, so now your global movers take over. Fascia gets stretched, you lose stability, you get locked down in the t-spine. Lats tie into glute fascia. Head goes forward due to lack if t-spine motion. Deep neck flexors inhibited, Psoas goes facilitated or inhibited. Can be either! Now lower quadrant reacts to hop flexion and tissue extensibility in the hip. You alter mechanics of hip flexion and patella now tracks wrong or timing is off. Your diaphragm is restricted effecting IAP and fascia attachment to QL and Psoas. So can your shoulder feed the dysfunctional pattern to cause knee pain. You bet your ass it can! And this is just one possibility. Lesson: Look at everything.

Nice car. However, what’s under the hood? Do you have a red warning light on your dashboard too? Pretty much don’t matter what the outside looks like except for vanity. Same for the human body. Outside may be nice, hot, shiny and pristine. However, what ya got underneath? Is your foot on the brake and gas at the same time? If you have a red warning light on your dash (pain), looks mean nothing. You still have to pull over to the side of the road and see what’s wrong. Ferrari or Prius? All needs servicing and maintenance for performance. If you can’t pass my basic fundamental function evaluation, there is trouble on the way. Lift your hood once and awhile. So to speak. lol

Doc, can you give me some exercises to help my lower back? Actually no I can’t. Why? Because it is YOUR lower back and I don’t know why it is hurting. Your back deserves unique exercises based on YOU. There are many things that can cause back pain and to assume a generic exercise plan will fix it is like taking someone else’s medication. Just because it worked for them does not mean it will work for you. Oh it might help for a short time if you are lucky, but you may also be making it worse in the long run. Let me see how you move and then I can tell you what you need. And it just might be about taking exercises away to get better and not simply adding more. Hummmmmm

The same movement dysfunction and Fascial connection compensation mechanism that is responsible for shoulder injury can contribute to knee injury. How? Look at the Fascial lines and see how they all interconnect. Weakness or dysfunction in central movers and stabilizers will feed the dysfunction. Psoas, QL, Lats, and diaphragm to name a few. So while it initially seems like they are totally unrelated areas and conditions, if you understand the compensation mechanism and amazing ability for the body to adapt and survive you realize anything is possible. Every person adapts in THEIR own way, so there is no cookie cutter patern. Stepping outside of your paradigm to see it is the challenge. Take a course in MAT, DNS, SFMA or NKT to really just touch the tip of understanding how and what the body does to survive.

Synergist, antagonist, facilitation, inhibition, neural adaptation, compensation, dysfunction. survival. These are all the terms that come into play when you want to know how weak glutes can contribute to lower extremity problems. Then ya got joints thrown into the mix and reactive core stabilizers to consider. Just one possible muscle that can be a factor. Sequencing is key. Regional Interdependence 101. The moment you just look at the lower extremity as the cause, you just got Punked! Lol

I champion an out of the box thinking clinical paradigm when I evaluate clients. Following the norm is usually the reason new clients come to me in pain. I need to open up my paradigm beyond conventional wisdom. Even when it looks and sounds crazy. I have found crazy usually works. Lol

Also one last thought. Join me in wishing my dear friend Ben Bruno a speedy recovery from his knee scope. Those are never fun! Heal quick brother. Check out his blog for awesome link related content and the famous ‘Reads of the Week.’

The amazing Ben Shear shares his unique combination of skills in working with athletes of all levels. 

I attended a Movement Dysfunction workshop by my friend and mentor Dr. Craig Liebenson at Joe Dowdells’s Peak Performance Gym in New York City and I saw it for the first time.

Get an inside seat to hear Mike Mahler talk about his new book. Excellent read that I highly recommend. Jam packed full of  awesome information to change your life and all proceeds go to charity.

YES! There is a secret to success. By secret I mean that very few people know what it is because it seems so simple. However, it makes ALL the difference in everything you do.

Welcome to the new WordPress format and blog themed website for Stop Chasing Pain! Followers of Stop Chasing Pain know I am about sharing and learning from each other. That is what this format is created to do.

There is now a list of UPCOMING EVENTS on the Calendar section in the sidebar.

Social Media links are posted on the header page. Be sure to sign up for Facebook updates and listen to the Stop Chasing Pain podcast on podbean and iTunes!

A list of WORKSHOPS is listed with brief descriptions and feel free to book one anytime. I am always available to teach.

The MENTORSHIP PROGRAM is in full swing and I am now teaching the Stop Chasing Pain program live or via Online.

Feel free to comment on log posts and visit the new BLOG ROLL on the sidebar to visit people I follow and respect.

If you are interested in posting a guest blog post please let me know. I want to share as much content with followers as possible.

So people often ask me how I came up with the Stop Chasing Pain name and Brand so now is a good time to tell you the story:

Stop Chasing Pain says exactly what my ‘WHY’ is all about. There is no mistaking what it means. Every time I wear my Stop Chasing Pain shirt, someone asks me about the name. So I must be onto something. How did I choose the name? Well, I kind of like to think that it chose me.It was two years ago and I was taking the SFMA (Selective Functional Movement Assessment) course in New Jersey being taught by my mentors, Gray Cook, Kyle Kiesel and Charlie Weingroff. All of whom are now very good friends of mine. One of the slides during the first day presentation had just the words ‘Stop Chasing Pain’ written in big bold letters. And I was like, BAM!! That is brilliant. That was the moment everything came together with the answer I had been searching for all along. My mind immediately said, ‘This is a great line. I wonder if it has been taken yet as a business name or domain name?’

That night I did an internet and trademark search to see if it was available. And as it turned out, the Universe left it open. The name was still available, so I registered it ASAP. That day, the Stop Chasing Pain brand was born. It was like everything coincided for that very moment. The logo for Stop Chasing Pain was actually created by a patient of mine named Kristen Frahn. She is an amazing graphic artist and created the logo on first draft. I told her what my vision was for SCP and she nailed it! Perfection! She captured the very essence of what I was trying to communicate.

ENJOY THE NEW SITE!

Let me know what you like…don’t like…or want to change.

Dr. Perry Nickelston from Stop Chasing Pain talks with the Expert Panel (Brett Jones, Joe Dowdell, Dr. Brooke Kalanick, Chris Flo) Topics this month include:

• Brett Jones: Rapid Fire Q and A
• Joe Dowdell: Modified Strongman Training
• Dr. Brooke Kalanick: Blood sugar and insulin in regards to health
• Chris Flo: Self Education to get better

Dr. Perry from Stop Chasing Pain interviews the pioneer of soft tissue therapy Dr. Warren Hammer.

Stop Chasing Pain interviews Edward Williams, B.S., M.S.,CSCS of Peak Performance NYC about the role of corrective exercise and the art of coaching.

Dr. Perry interviews David Weinstock. Author of the book NeuroKinetic Therapy: An Innovative Approach to Manual Muscle Testing