Art of Fitness Update
Getting Fixed: Part 2 sums up four sessions with Denise at The Art of Fitness.
Being Lazy and in Pain
My pain seems to be decreasing from the work with Denise Searle and Anita Rayburn, (Anita has given me Normatec Pro Compression Therapy and did Feldenkrais work on me at The Fix), but as my awareness of my body awakens, I am finding more spots that are in pain.
Before Denise and Anita, not only did I notice that my right ankle was swollen from varicose veins acquired over pregnancy, and ignore it, I also ignored the screaming pain radiating from it when anything touched it. How’s that for ignoring my body?
Also, pre-Denise and Anita I noticed, but ignored, that not only did I have a winged scapula but that I often pulled my left shoulder out of it’s socket. It’s overstretched.
In addition, seems as though I have completely forgotten to use my Serratus Anterior muscles. I also forget to tighten my kegel muscles, as well as fire up my gluteus medius and gluteus maximus, and my adductors (learning a new language here, bare with me).
Learning the Muscles Under the Armpit
[su_box title=”Livestrong.Com“]Several converging muscles and the chest wall form the armpit, or axilla. Major muscles Forming the axilla include pectoralis major in the front; latissimus dorsi, subscapularis and teres major in the back; and serratus anterior overlying the chest wall. [/su_box]
When did I stop using those? I guess you can’t use them if you don’t even know their names? But there was a time I learned the names, four years ago with my first incredible Pilates instructor and Owner of Studio 360, Robin Beck, MSPT, PMA(R) CPT; Physical Therapist, Master’s Certified Pilates Instructor and Peak Pilates(R)Teacher Trainer. Somewhere between when I stopped training with Robin and started up with Denise, I must have gotten lazy.
I’ve been doing my best to change up my habits though and re-pattern my behavior; standing instead of sitting while at my computer; waking up and immediately getting on the roller instead of writing; being lighter in my movements and not dumping into my lower back; tightening my kegel; and most of all, moving, for I am realizing that to stay young one must keep the joints hydrated with blood and oxygen.
By training with Denise weekly, I have an expert analyzing and correcting my every movement, forcing me to pay more attention to my poor neglected body, and teaching me how to keep it all structurally together as I go about my everyday living.
What I am seeing oh so clearly is that movement is an essential part of our existence, and without it our ligaments, muscles and bones grow old rapidly. As much as I love to move, I have not seen it as a necessity in my everyday living. Part of my patterns stem from sitting for long periods of time as I write and edit, and then getting up and going hard — kinda like binge drinking. This has all got to stop.
Feldenkrais in Aspen
After our session, Denise and Anita walked me over to The Fix to experience The Feldenkrais Method, an educational system that uses movement to teach self awareness and improve function.
A very peaceful type of treatment, I’m not sure that I had the intellectual capacity and enough connection to my body to grasp the full concept of the benefits I received.
[su_box title=”The Fix”]Anita, also known as “The Neck Whisperer,” is an experienced Feldenkrais Instructor who uses the Method to help her patients recover lost movements due to injury, illness, or surgeries. She believes that Feldenkrais can also help one re-learn how to breathe in order to enjoy another decade of Aspen athleticism. Recently, Anita has worked with Aspen Music School students to teach them well-organized movement through the Feldenkrais Method for lifelong injury-free careers. She is also an accomplished massage therapist now offering Cupping Massage, incorporating an eastern technique for western sensibilities. At The Fix Aspen, Anita also works with the Cryotherapy technology to provide facials and spot treatments.[/su_box]
Living With Pain
So what are my issues? And what am I doing to fix them?
- Very tight IT band
- Rolling it out
- Limited shoulder mobility from falling while mountain biking
- Rolling it out
- Massaging with Spiky Blue Massage Ball
- Spiky massage balls can be used for self massage, releasing uncomfortable muscles and relieving tension. They can also help release toxins and improve circulation.
- Stop Extending Back and dumping into lower back.
- Keep shoulders down and back.
- Figuring out why it’s been so difficult for me to write by hand
- Arthritis in finger joints
- Wrist issues from Body Pump
- Very Bad Work Habits
- Poor Ergonomics While Working
- Crossing legs and cutting off circulation
- Not getting up enough and moving around while writing
- Not exercising daily
- Not rolling my body enough
- Not drinking enough water
- Landed on tail bone when mountain biking
- Need Back Alignment
- Back spasms in mid back
- Bulging discs
- Leans on one side while standing
- Need to Hold in core and stay aligned
- Use Glutes More
- Tight hips
- Need more core so that I can practice yoga and strengthen small muscles.
- Frost Bitten Toes and other f’d up things
- Vascular Swelling in Ankles
- Normatec Compression Therapy
Stay tuned for next week’s post where I continue on with Pilates and also head over to The Fix for acupuncture with Brittany Buffalino and a cryo-elephant local treatment on my shoulder.
Normatec Pro Compression Therapy
[su_box title=”Normatec Pro”]NormaTec is the leader in rapid recovery—our systems give a competitive edge to the world’s elite athletes, coaches, and trainers. Our goal is to establish recovery as an integral part of every athlete’s training, and we feel NormaTec systems are the best way to accomplish that. The NormaTec PULSE Recovery Systems are dynamic compression devices designed for recovery and rehab. All of our systems use NormaTec’s patented PULSE technology to help athletes recover faster between trainings and after performance. Our systems include a control unit and attachments which go on the legs, arms, or hips. They use compressed air to massage your limbs, mobilize fluid, and speed recovery with our patented NormaTec Pulse Massage Pattern. When you use our systems, you will first experience a pre-inflate cycle, during which the connected attachments are molded to your exact body shape. The session will then begin by compressing your feet, hands, or upper quad (depending on which attachment you are using). Similar to the kneading and stroking done during a massage, each segment of the attachment will first compress in a pulsing manner and then release. This will repeat for each segment of the attachment as the compression pattern works its way up your limb.[/su_box]
[su_box title=”International Feldenkrais Foundation”]Functional Integration is essentially nonverbal. It is effective because the injured person […] has lost the ability to help himself. Their self-reliance is so compromised that most treatment produces only superficial improvement, if any at all. (In Functional Integration)… the deepest kinesthetic sensations formed in early childhood are affected. The person withdraws from what happens in the outside world and is completely absorbed with attending to the internally occurring changes. The smoother eye movement, the rotation of the head, the change in pressure distribution on the soles of the feet, the reduction of intercostal tensions, the completion of the antigravitational muscular patterns for a clear feeling of vertical upright standing cannot occur without a complete change of neural functioning of the intentional or motor cortex and of the sensory one. The muscular tonus becomes more uniform and is lowered. A feeling of well-being prevails. The breathing becomes regular; the cheeks more colored. The eyes are brighter, wider, and moister and sparkle. At the end, one rubs one’s eyes as if awakening from a restful dream.[/su_box]