I just attended a two-day seminar on taping of the body. Rock Tape is a "movement company that dabbles in tape" and the art of taping is no longer reserved for professional athletes, we can all benefit from taping. In fact, I learned some great techniques for relieving pain and fluid buildup, correcting posture, working with scars and improving range of motion; all of which my clients can benefit.
RockTape has partnered with Dr. Eric Cobb, the creator of Z-Health Performance, and as a studying Z-Health Master Practitioner, I was interested in learning more about the taping. The course instructor was a doctor of Physical Therapy, Dr. Aaron Crouch. The neat thing? Aaron had been a student volunteer of mine during a fall prevention screening event in 2012! Small world, now he's teaching me about RockTape! He is a partner at Kime Performance Physical Therapy Training.
As a Brain Practitioner or one who trains the three sensory inputs the brain for better movement, I can say that RockTape only deals with one sensory system; the proprioceptive system. It's refreshing to see a major company (RockTape) recognize the power of sensory input to the brain; the skin, joint and muscle receptors in this case.
Taping a body part improves the brain's mapping of that particular body part. When injured, nerve damage can occur and receptor input of that area decreases. As a result, movement suffers. Taping increases sensory input from that area and immediately improves movement. As always, you have to assess and re-assess to see the result.
It was cool to learn about scars and posture from a physical therapist perspective. I've learned how to work with scars, posture, fluid buildup and pain from the brain's perspective so I enjoyed practicing how to tape clients after acute injury or specific to movement patterns.
I urged Aaron to attend Z-Health certification. He will truly be blown away by the power of vision and vestibular systems which are two higher ranking sensory inputs in the brain's heirarchy for correcting movement. Until then, RockTape is a great way to help people move better through improved body mapping to the brain.
Rock on.
Monday, October 28, 2019
Thursday, October 24, 2019
Woodland Seniors Significantly Reduce Fall Risk
I just finished teaching my last class of 2019 at the Woodland Community Center. I had 14 older adults in my brain-based fall prevention class and the results were some of the best scores I've ever seen. From 96 years old to the youngest in the class, age 60, these mature adults got stronger, more flexible and moved quicker in eight sessions.
In four weeks, a 96-year old lady improved her lower body strength by 3 chair stands, reached 1.5 inches closer to her toes and walked 1 full second faster around a cone eight feet away. These are tremendous improvements at 96 years old.
The most improved was 67 year old hispanic woman. She improved lower body strength by 5 chair stands in 30 seconds, improved lower body flexibility by 3 full inches and improved her dynamic balance and agility by 8.7 seconds! Yes, that's right! 8.7 seconds faster getting up and moving around a cone that is 8 feet away. This skill alone can save her life.
I am so proud of everyone in the class. Investing in this brain-based balance training can save your life. Learning how to move quicker, with more flexibility and stronger legs, will improve reaction times. We practice reaction strategies so if you lose your balance, you know how to react appropriately. This improves your self confidence.
Some other noteworthy improvements:
A baby boomer couple in the class for work-related interests both significantly improved lower body strength; one by 7 chair stands and the other by 3 in 30 seconds.
A gentleman who survived a stroke over 20 years ago increased his lower body strength by 2 chair stands and his dynamic balance and agility by 3.3 seconds. He moves a full 3.3 seconds faster getting up from a chair and walking eight feet, without a cane. His overall walking gait showed significant improvement as well.
A 72 year old lady did 5 more chair stands in 30 seconds and reached 3.3 inches further.
A 78-year old lady did 3 more chair stands and reached a full 4.5 inches further. "Reaching further" is a measurement of lower body flexibility. The ability to touch your toes. The ability to pick your foot up and not drag your toes, reduced low back pain because hamstrings are more flexible.
An 86-year old man increased lower body strength by 2 chair stands and improved lower body flexibility by 2 inches. AT AGE 86.
A lady with Parkinson's showed significant improvement in her posture and reaction speeds.
You're never too young or too old to improve the way you move. Movement is life and it's time to start living!
This brain-based training is great for anyone who wants to gain control of her/his body and enjoy life on life's terms.
In four weeks, a 96-year old lady improved her lower body strength by 3 chair stands, reached 1.5 inches closer to her toes and walked 1 full second faster around a cone eight feet away. These are tremendous improvements at 96 years old.
The most improved was 67 year old hispanic woman. She improved lower body strength by 5 chair stands in 30 seconds, improved lower body flexibility by 3 full inches and improved her dynamic balance and agility by 8.7 seconds! Yes, that's right! 8.7 seconds faster getting up and moving around a cone that is 8 feet away. This skill alone can save her life.
I am so proud of everyone in the class. Investing in this brain-based balance training can save your life. Learning how to move quicker, with more flexibility and stronger legs, will improve reaction times. We practice reaction strategies so if you lose your balance, you know how to react appropriately. This improves your self confidence.
Some other noteworthy improvements:
A baby boomer couple in the class for work-related interests both significantly improved lower body strength; one by 7 chair stands and the other by 3 in 30 seconds.
A gentleman who survived a stroke over 20 years ago increased his lower body strength by 2 chair stands and his dynamic balance and agility by 3.3 seconds. He moves a full 3.3 seconds faster getting up from a chair and walking eight feet, without a cane. His overall walking gait showed significant improvement as well.
A 72 year old lady did 5 more chair stands in 30 seconds and reached 3.3 inches further.
A 78-year old lady did 3 more chair stands and reached a full 4.5 inches further. "Reaching further" is a measurement of lower body flexibility. The ability to touch your toes. The ability to pick your foot up and not drag your toes, reduced low back pain because hamstrings are more flexible.
An 86-year old man increased lower body strength by 2 chair stands and improved lower body flexibility by 2 inches. AT AGE 86.
A lady with Parkinson's showed significant improvement in her posture and reaction speeds.
You're never too young or too old to improve the way you move. Movement is life and it's time to start living!
This brain-based training is great for anyone who wants to gain control of her/his body and enjoy life on life's terms.
Tuesday, October 15, 2019
Brain-based Strengthening and Fall Prevention
I just completed an upper level certification Z-Health Performance Training weekend in Phoenix and the course focused on Strength and Suppleness. As a fall prevention expert, I take all information and tweak it to improve balance and prevent falls among seniors.
Lower body weakness is the leading cause of falls among older adults. Strength is the mastery of creating tension. What's fascinating is that none of us (or very few) were ever taught how to create tension. Suppleness is the mastery of relaxation. The brain requires a balance between the two; there are parts of the brainstem dedicated to this balance.
Even though we walk around "tense" from all the stressors in life, we are not creating strength; we are stressing and fatiguing our bodies. One of the best ways to learn how to create tension in your muscles is an isometric contraction. In fact, isometric contraction activates parts of the brain dedicated to midline stability (the supplementary motor area).
Isometric contractions are pushing (or pulling) against a stationary object. This creates tension in the muscles. Remember, strength is the mastery of creating tension in the muscles. You have to know how to create tension and be comfortable with it.
If you want to touch your toes, do an isometric bicep curl. In other words, with arm bent at 90 degrees by your side as if you were going to do a bicep curl, press down on wrist. Try to pull wrist toward body. Hold this contraction for 20 seconds. THAT IS HARD TO DO. Then try to touch your toes. It should be better.
There are other ways to create tension in the muscle but isometric contraction is the least threatening to the brain and a great way to start. Movement is life and it's time to start moving.
If you're ready to move better with less pain, contact me for a private consultation. I do online training sessions. It's never too late to improve your balance or your movement.
info@thefallpreventionlady.com
Lower body weakness is the leading cause of falls among older adults. Strength is the mastery of creating tension. What's fascinating is that none of us (or very few) were ever taught how to create tension. Suppleness is the mastery of relaxation. The brain requires a balance between the two; there are parts of the brainstem dedicated to this balance.
Even though we walk around "tense" from all the stressors in life, we are not creating strength; we are stressing and fatiguing our bodies. One of the best ways to learn how to create tension in your muscles is an isometric contraction. In fact, isometric contraction activates parts of the brain dedicated to midline stability (the supplementary motor area). Isometric contractions are pushing (or pulling) against a stationary object. This creates tension in the muscles. Remember, strength is the mastery of creating tension in the muscles. You have to know how to create tension and be comfortable with it.
If you want to touch your toes, do an isometric bicep curl. In other words, with arm bent at 90 degrees by your side as if you were going to do a bicep curl, press down on wrist. Try to pull wrist toward body. Hold this contraction for 20 seconds. THAT IS HARD TO DO. Then try to touch your toes. It should be better.
There are other ways to create tension in the muscle but isometric contraction is the least threatening to the brain and a great way to start. Movement is life and it's time to start moving.
If you're ready to move better with less pain, contact me for a private consultation. I do online training sessions. It's never too late to improve your balance or your movement.
info@thefallpreventionlady.com
Saturday, October 5, 2019
Brainstem training normalizes blood pressure
Everything begins in the brain and everything in your body is controlled by your brain. Your brain is responsible for your blood pressure, your breathing rate, your anxiety, your fears, your balance, your posture, your strength, your vision. EVERYTHING BEGINS IN THE BRAIN.
A lot of people don't understand that blood pressure is controlled by the brainstem. If you don't activate your brain, your blood pressure can skyrocket or plummet, depending on the health of your brainstem. Conversely, if you consistently train your brainstem, blood pressure can normalize.
The biggest mistake most people make is not measuring BOTH sides for blood pressure. This is a huge problem when one side of the brain is less healthy than the other. The difference between the sides is due to years of inactivity or overactivity on one side only. This has nothing to do with right or left-handedness.
My oldest client is 93 years old. When I first started with Cesar, his right side blood pressure was considerably higher than the left. This is because his right cortex is underactive and needs more activation.
His training for the past 18 months has consisted of brainstem activation, cerebellum training and cortical training. As a result, over the past month, his blood pressure readings are within 5 on the right and the left.
Not only are his blood pressure numbers fantastic (126/78 average) but they are the same. One side of his brain and therefore his heart are not working harder than the other. He is in fantastic health and his cognitive ability is improving everyday. At 93 years old, this man can now throw the ball better left handed than his dominant right hand.
If you're on blood pressure medication, check both sides. If one side is considerably lower, you may not need blood pressure medication, you might need brainstem activation.
If you want to know how to activate your brain for immediate results SPECIFIC to your needs, contact me. No brain activation program fits all. You need your own program.
Contact me to schedule your session. Online consultations available. TALK TO ME.
A lot of people don't understand that blood pressure is controlled by the brainstem. If you don't activate your brain, your blood pressure can skyrocket or plummet, depending on the health of your brainstem. Conversely, if you consistently train your brainstem, blood pressure can normalize.
The biggest mistake most people make is not measuring BOTH sides for blood pressure. This is a huge problem when one side of the brain is less healthy than the other. The difference between the sides is due to years of inactivity or overactivity on one side only. This has nothing to do with right or left-handedness.
My oldest client is 93 years old. When I first started with Cesar, his right side blood pressure was considerably higher than the left. This is because his right cortex is underactive and needs more activation.
His training for the past 18 months has consisted of brainstem activation, cerebellum training and cortical training. As a result, over the past month, his blood pressure readings are within 5 on the right and the left.
Not only are his blood pressure numbers fantastic (126/78 average) but they are the same. One side of his brain and therefore his heart are not working harder than the other. He is in fantastic health and his cognitive ability is improving everyday. At 93 years old, this man can now throw the ball better left handed than his dominant right hand.
If you're on blood pressure medication, check both sides. If one side is considerably lower, you may not need blood pressure medication, you might need brainstem activation.
If you want to know how to activate your brain for immediate results SPECIFIC to your needs, contact me. No brain activation program fits all. You need your own program.
Contact me to schedule your session. Online consultations available. TALK TO ME.
Friday, October 4, 2019
Folsom Seniors Show Remarkable Improvements in Strength and Flexibility
Does your low back hurt? Do you often trip over your own toes? Do you sit a lot during the day?
ARE YOU CONCERNED ABOUT FALLING?
If you answered yes to any of these questions, you want to enroll in my brain-based balance and mobility fall prevention training classes.
I just finished a 4-week session of "Brains and Balance Fall Prevention Training with Coach Kelly" through the City of Folsom's Parks and Recreation Department. I had a full class with 14 people, 2 withdrew, leaving the perfect small group training size of 12 mature adults.
This group was a combination of old and young, athletic and sedentary, but all had the goal of improving their balance through functional neurology brain activation drills and physical therapy-based balance and mobility training techniques.
Senior Fitness Test results were outstanding; six out of the eight people tested on the last day improved their lower body flexibility score three (3) or more inches! This is remarkable improvement for everyday life.
Improved lower body flexibility translates to safer walking gait, less back pain, improved posture and better balance because you can react quicker to life's imbalances if you're not in pain and your legs are more agile.
In addition to improved lower body flexibility, this group of women improved lower body strength by an average of 3.5 chair stands. The chair stand is a universal test to measure lower body strength among older adults. Three more stand ups in 30 seconds translates to quicker reaction to imbalance and can save your life.
Lower body weakness is the #1 cause of falls among older adults. This group of ladies significantly reduced their risk of a fall in only four-weeks. They worked hard, did their homework and the test results prove the results.
Unfortunately, four people were not in attendance for the final testing. I am certain these numbers would have been even better if they were tested.
If you want to get stronger legs, reduce back pain and learn how to active the senses involved in balance, enroll in one of my brain-based balance and mobility training classes.
Visit my website for upcoming classes: THE FALL PREVENTION LADY
ARE YOU CONCERNED ABOUT FALLING?
If you answered yes to any of these questions, you want to enroll in my brain-based balance and mobility fall prevention training classes.
I just finished a 4-week session of "Brains and Balance Fall Prevention Training with Coach Kelly" through the City of Folsom's Parks and Recreation Department. I had a full class with 14 people, 2 withdrew, leaving the perfect small group training size of 12 mature adults.
This group was a combination of old and young, athletic and sedentary, but all had the goal of improving their balance through functional neurology brain activation drills and physical therapy-based balance and mobility training techniques.
Senior Fitness Test results were outstanding; six out of the eight people tested on the last day improved their lower body flexibility score three (3) or more inches! This is remarkable improvement for everyday life.
Improved lower body flexibility translates to safer walking gait, less back pain, improved posture and better balance because you can react quicker to life's imbalances if you're not in pain and your legs are more agile.
In addition to improved lower body flexibility, this group of women improved lower body strength by an average of 3.5 chair stands. The chair stand is a universal test to measure lower body strength among older adults. Three more stand ups in 30 seconds translates to quicker reaction to imbalance and can save your life.
Lower body weakness is the #1 cause of falls among older adults. This group of ladies significantly reduced their risk of a fall in only four-weeks. They worked hard, did their homework and the test results prove the results.
Unfortunately, four people were not in attendance for the final testing. I am certain these numbers would have been even better if they were tested.
If you want to get stronger legs, reduce back pain and learn how to active the senses involved in balance, enroll in one of my brain-based balance and mobility training classes.
Visit my website for upcoming classes: THE FALL PREVENTION LADY
Tuesday, October 1, 2019
Exercise Etc Older Adult Workshop vs. Brain-Based Training
I have been a fan of Exercise Etc workshops for years. Guy Andrews and his team do an amazing job educating trainers how to work with the older adult population. I have learned valuable functional exercises for baby boomers and their parents. They do a great job teaching simple exercises for the aging spine, hip, and shoulders.
There are only so many ways you can move your body. The only way to change the way you move is to activate the brain. You can stretch and strengthen your "posture" muscles all day everyday but if your brainstem isn't getting the balance of extension and flexion activation, your posture will never improve.
If you don't know me, I've been studying the brain and how the brain works at the doctorate level for the past two years. When you study the brain, your perspective of everything changes. Things that present as problems in the body, begin in the brain.
I went to a local Exercise Etc workshop this weekend hoping to learn something new and to see how the standard senior fitness programming fits into the brain scheme of things.
The instructor, Mike Diebler, is a great guy and extremely knowledgeable about movement. He did acknowledge several things about the nervous system (aka, the brain) that I thought were interesting.
- We agreed about the importance of identifying the cause of the movement problem. In Z-Health, we are taught to take an extensively thorough health history. The cause of every movement problem lies somewhere in the nervous system. In Z-Health, we have an 8-Levels model of assessment to systematically identify the source of the problem.
- We agreed that no matter how much you try to 'workout' a problem or weakness on one-side, it will always exist. In Z-Health, we are taught about the brain and that there are two sides. After years of lifestyle habits, one side of the brain usually needs more activation. In Z-Health, we systematically identify the dysfunctional side and activate it. A person has to earn the right to train bilaterally
- We agreed about the importance of deep inhales and long, strong exhales. The diaphragm is your breathing muscle and like any other muscle in the body, it needs to be worked in it's full range of motion. We humans are shallow breathers and do not fully exercise our diaphragm. The reprecussions are bent forward postures. We need to stretch the diaphragm.
I left after the morning sessions. It was good to go there but I didn't learn anything new. Please do not get me wrong; I by no means, think I know it all. I do not. I mean that the fitness industry as a whole isn't teaching anything new.
There are only so many ways you can move your body. The only way to change the way you move is to activate the brain. You can stretch and strengthen your "posture" muscles all day everyday but if your brainstem isn't getting the balance of extension and flexion activation, your posture will never improve.
If however, you activate the brainstem, your posture will improve immediately. It's brain-based. It's science. It's neurology.
Thank you Exercise Etc for coaching me to be a great proprioceptive trainer. Now I'm a brain-based practitioner who activates vision, vestibular and proprioceptive systems for optimal performance and reduced pain.
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