COD EROM

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I teach a lot about the nervous system. Biofeedback based training utilizes nervous system function. But THE MOVEMENT in no way is neuro-centric.

Whenever we think of the central nervous system, especially the brain, we think of a central controller. I think this in inaccurate. It would be more accurate to think of it like a central “server.”

I don’t mean how computers have servers, so to speak. I mean like a servant. But what is the brain serving?

If your brain was exposed and cut into, would you feel pain (in the brain)? No, you wouldn’t. And that interesting factoid speaks to the relationship the apex of the Nervous System has with the rest of the body.

The nervous system is more referential (and deferential) to the body. All of its sensations and motions help to protect the body (through facilitation and inhibition). It isn’t a homunculus, running the show behind bony armor. It’s a specialized communication center with centralized control that bows to localized decentralized control (we could all take a lesson here politically).

Part of the local controls have to do with protecting the MSK system. If you get to close to your end ROM, the local nervous system puts the brakes on…requiring you to change directions. Because if you kept going, it’s not that you’d necessarily damage the nervous system (although eventually you would), it’s that you’d first damage what the nervous system is protecting: the rest of the bodily tissue.

When your tissue is approaching its maximum range of motion, it requires a change of direction. Another way to say it is: Change of direction at end Range of Motion. Thus, COD EROM.

COD EROM should be the primary focus on your training. Changing direction at (relative) end range of motion. Here’s why.

While the body has absolute ranges of motion, what we most often encounter is our relative EROMs. They’re not only relative to everyone else’s, but relative to themselves. You know this intuitively: you can lose ROM…or gain it.

How do we lose ROM? It could be injury but usually it’s something less nefarious. Your next answer might be “age.”

Age is one of the ways in which we lose ROM. In fact, age might be best looked at as a progressive loss of ROM, not just in the musculoskeletal system, but the organ systems, as well. But that ROM loss might have a simpler explanation.

There are arthritic changes in a joint within days of immobilization. Structurally, the joint becomes less mobile. This points us to a simple principle.

Whenever there is disuse of a ROM, we lose that ROM. “Use it or lose it.” As our ROM shrinks, so must our end ROM.

How do we gain back that ROM? Is it forever lost? No, going in reverse can be reversed.

But before we get to how to gain ROM, we have to revisit the last way we lose ROM. Whenever we move out body too much out of balance, the body puts on the brakes.

We cannot take off those brakes by trying to force our way past our own relative limits. That creates a conscious push against an unconscious pull. We have to be patient and simply work with what our body gives us. And as we work within our relative limits, the body lets periodically lets off the brakes.

We can regain what once was restrained. And regaining ROM comes down to one simple, yet seemingly counterintuitive practice. As we approach our (relative) end Rom, we have to change direction.

We can move directly back from whence we came. Or we can go back indirectly. But we can only go so far in one direction at any time. And if we want to ultimately go further in one direction, it requires us to change directions over and over again.

Decoding My Acute Pain

cracking_the_code_image.width-800I’m coming out of an acute debilitating pain issue. I’m coming out of it because I understand it. But I’m only understanding it now…pain made me stupid.

It all started over a year ago…in Utah. I started wrestling but I lost a function. All of the sudden, my KB work was pain provoking.

A short time thereafter, running started testing well. More recently (approximate 2 years afterwards) I was gaining more ROM in my wrestling and could even BB front and back squat…until the squatting became painful. Then the pain started to spread and generalize.

My SI joints hurt as well as my right hip. Shortly after the onset of pain, I started feeling the pain almost all the time: when I walked, sat down, and laid down. It was starting to get scary.

This was how my original chronic pain started – a generalization of pain. Was it all happening again? I was so certain I knew why it was happening before…how could the same thing happen again?

Was my pain something less about my movement and more about some sort of organic disorder? Had I done all this work, had it made it this far only to be able to go no further? Were things going to get worse than ever before?

I started approaching my pain superficially. I didn’t want to have to think any more deeply about it than necessary. The squat hurt.

What movements made up the squat? When I did the opposite of (some) of those movements (protocol explained in THE PAIN PRESCRIPTION), the pain was lessened…but certainly not resolved. I had to go deeper.

What other movements was I doing that was similar to a squat? I did a Barbell High Pull (which I very infrequently do). What movements make up a high pull that don’t make up a squat?

The story was the same with the high pull. When I found moments especially those shared with the Squat (Protocol explained in GYM MOVEMENT ADVANCED ASSESSMENTS), I got additional relief but it wasn’t complete. What was I missing?

Those movements were a part of this acute pain process, but there had to have been another set of movements that were contributing. Unfortunately, I needed to go deeper. And when one is in pain, it’s hard to think deeply.

I was fortunate to have already done the work. I proceeded to use the most detailed protocols I’ve developed from the BIOMECHANICS III course (Pain Resolution). It’s very much a fill in the blanks kind of approach. The problem is that there’s a lot of blanks.

It’s often necessary to start at the beginning. My pain issue started after I was following a physical therapy protocol that had me putting 11 vectors of force through my body. Most pain issues only have a handful of vectors of force and far less of those forces are actually dispersed into the body. I have varying degrees of function regarding these movement vectors.

Whenever I am practicing other movement disciplines, many of these movements are utilized. The more of these movements are involved, the riskier the practice. And the more often, or the longer, or the more these movements are loaded, the greater opportunity for there is for a return to pain.

And yet, to get out of pain, these movements must be restored…in a very precise and progressive manner. Somewhere along the way, I broke the rules. Have you figured out where, yet?

My acute pain started with wrestling. Wrestling didn’t put me in pain, but kettlebell work after beginning wrestling did. And recently, with greater ROM in wrestling being practiced, wrestling itself didn’t put me in pain, but BB squatting, and BB High Pulling did. Now, none of these in isolation have or likely would put in pain, so why did they in combination?

The likely answer is redundancy of motion, either hip, knee, ankle flexion (with possible thoracic and lumbar extension, and anterior pelvic tilt contributing, as well). How would I find out the answer? Let’s recall a function that returned after wrestling.

Why was I able to start running after I did wrestling? Being in a wrestling stance is staying largely in triple flexion (hip, knee, and ankle). But running has an extension phase in it…and extension is what I needed…which points to a possible answer.

I can test all of the redundancies by trying a degree of the opposite motion in each implicated joint area….in insolation or combination. With most people, it’s one motion that relieves them of pain and they’re on their way to forgetting it altogether. With me, it’s going to be a bit more complicated.

I have multiple movements I have to balance. I also have to take into consideration the original 11 vectors that put me into pain. But there acouple things I garnered from all this that I haven’t written about yet.

The first has to do with the movements I was doing in the beginning of wrestling versus the ones I do now. Can you guess what’s the difference? In the beginning I was far more defensive which entailed more sprawling (hip and spinal extension). As I gained competency, I was doing a lot more changing of levels (flexing) in defense and offense.

The second is the major take away was a more specific practice of contra specifics. Whatever positions and motions I was in and had been doing…need to balanced. It was the lack of balance that brought about the acute pain…and it’s the same balance that will relieve pain…and that’s how pain is decoded.

 

YOU ARE NOT YOUR ENEMY

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I’m a student of all things psychology oriented. The mind, the brain, and the nervous system, are all favorite topics of mine. I see each misrepresented in laypeople all the time.

The mind isn’t what we think it is. It isn’t running the show. You, the conscious you especially, aren’t really running much of the show.

You, the conscious you, play a part in your thoughts, feelings, and behavior. But your role is more minor than you would want it to be. And for this topic, that’s a good thing.

Your mind is not the enemy. Your brain isn’t the enemy. You are not your enemy.

Knowing and doing are two different things. This is intuitive to us. We can know what the right thing is to do and yet not do it. That’s for a good reason.

The lower, older parts of our brain that are more responsible for our feelings and our habits and have more control over our behavior than the newer parts of our brain. The new parts of our brain are more responsible for our consciousness…including thinking. Thinking (or knowing) and doing are very different in the brain, too.

And when we don’t do what what we wish we would, we can make it worse by thinking worse of ourselves. We can be ashamed ourselves…and shame makes us hide as opposed to making us try to do better. Feeling too bad about doing “bad” makes bad even worse.

When you view yourself, or some part of yourself, as an enemy, you engage in self harming behaviors. I don’t mean anything as obvious as “cutting” or issues of that ilk. Your own thoughts hurt you…literally.

The so-called negative emotions increase catabolic processes in your body. Catabolism is a necessary part of metabolism. When it runs amok, your body starts (over)eating itself.

You may hate the way think or the way you feel or the way you act…but the act of hate makes changing the way you think, feel, or act even harder. The act of hate makes the actor worse.

Hate makes the actor dumb, forgetful even. Forgetful of where the hate started. Forgetful that hate came before the actor.

It’s my belief that we over-identify with our conscious mind. And this leads to the misconception that we are our own worst enemy. “I’m thinking all of these bad thoughts right now, so I’m self sabotaging.”

That thinking would be accurate if all the self sabotaging thoughts originated with you, but that’s not how it works. We aren’t born blank slates. We only need to look at our parents or our children to see the power of genetics, of nature. And in some cases, nurture plays as big a role as nature.

I mention nature and nurture to remind you that almost of all of “you” was inherited and learned. You didn’t spontaneously harm yourself with your own language..you were first harmed with language. You’re not your own worst enemy, and if you think you are, you’ve internalized the enemy…thinking him (or her or them) to be you.

Self harm doesn’t start with the self…but for it to end, the self has to start. The conscious part of you has to wrestle with what you’ve inherited and what you’ve learned. And how you win that match requires a change in focus. It requires you to be aware of two things.

The first is how you feel. When you don’t think, feel, or act as you’d like and would like to change it, how you feel matters. You only need to feel “bad” enough about undesirable thoughts, feelings, and actions in order to want to change. But changing requires better feelings.

Whenever we feel bad, our ability to act is impeded. Think of when you’re physically sick. You can’t function as much, right? And that same goes for when you’re emotionally feeling bad.

Feeling better requires a modicum of self compassion. It requires an understanding that you simply haven’t learned to act, think, or feel as you’d like to. No one taught you yet…and so now it’s up to you to change.

And the change is hastened along if you can learn to be kind, patient, and understanding with yourself and all your shortcomings. This brings us to our second focus: action. No matter how bad you feel, and whatever you can’t do, instead of being your own worst enemy and become your best friend?

Can you help yourself find that one thing that will help you feel better? Can you continue doing so? Can you keep finding those thoughts and actions that you make you feel better until you’re convinced that you’re no longer your own worst enemy?

The Next Generation

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There is a story from the Old Testament of Moses who helps to free his people. He’s with them as they wander through the wilderness. But he won’t get them to where they’re going.

Through his own actions, Moses doesn’t get to the Promised Land. Moses is a great metaphor for us. It’s especially a good metaphor for the older generation.

As we get older, much of what we do we won’t benefit from. It isn’t for us. It’s for what comes and who comes after us.

When we’re younger, in our pre-parental even early parental years, much of our focus is on building our own house, our own nest egg, even our own legacy. But as our kids leave the house, and we’ve recovered form both the relief and the regret of the empty nest, we start to comes to grips with the fact that we have fewer days in front of us than we’ve had behind us. And what comes after us becomes more important…than us.

Perhaps this is why the grandmother effect (sorry, grandfathers) is so important. The grandmother can focus so much more on her grandchildren (and children) more than herself. That additional focus allows the children and grandchildren to do better than they could do without grandma…and they eventually will.

Perhaps another factor at play is neophilia, the love for the new and novel. Since I’ve become a Father, babies interest me like never before. I’m sure the same will happen when I’m a grandfather…and I’d to have a grandfather effect.

A common saying is, “Each generation wants to leave the world a little better than they found (inherited) it.” A common response to that saying is another. “Make each generation better for the world.”

That translates into two simple dictums. Treat your community and environment better than your parents treated it. Raise your children better than you were raised.

But both of these dictums are dependent upon one thing. If this one thing doesn’t improve, parenting doesn’t improve, social and environmental interaction doesn’t improve. Can you guess what it is?

Making positive changes in our environment and in our kids requires one prior step. We have to make positive changes in ourselves. If we had good teachers and good parents, they took us where they arrived faster than their own arrival. But they can’t take us further than they’ve been. That onus is on us.

I try to remind myself of this responsibility with my signature, “fF.” It’s a reminder that what comes after is greater than what came before. This can only be true if I do my part.

I have to treat my environment and my children better than all those who came before treated their environment and children. Even that isn’t enough. One final role myst be played.

As we get our children to where we were, there must be a passing of the baton, a changing of the guard. Those who were lead must now lead. And those who lead must once again follow.

My shrinking and my ultimate absence makes space for those who come after me. I must move from Father to Grandfather, offering only counsel, and looking to those who came after me to lead those who are with them and those who come after them. This is the final lesson I can teach my children so that their descension is easier than my own, making that which came after me…better than that which came before.

Pillars Of Sports Psychology

Sport PsychologyI am fascinated by Psychology. I have been for a long time. That formally started with Sports Psychology.

That’s a little strange considering my past. Historically, I haven’t been an athlete. But I’m becoming more of an athlete all the time.

Part (and just part) of what’s making me more of an athlete is the application of Sports Psychology. In this series, I want to go over the pillars of Sports Psychology and how I’m applying them. Hopefully, you’ll start applying them, too.

For me to do you, the reader, justice, I can’t just talk about sports psychology. I have to talk about it through the lens we have in THE MOVEMENT. That lens is Biofeedback, or how sensation affects action.

Sensation and action are coupled. Physiologically, they are coupled in the sensorimotor loop. Anatomically, they’re coupled in the neurovascular bundle. It sounds complicated…but it’s not.

Let’s say you have the sensation of hunger. That sensation is telling you to eat. Once you eat (especially the right thing), that sensation goes away.

When we overlay sensation and action over Sports Psychology, we get some clarity. We get clarity as to why Sports Psychology works and how it works. Most importantly, we understand why Sports Psychology doesn’t work…and how to make it work better.

The first pillar of Sports Psychology is Goal Setting. For our purposes, we’ll define goal setting as an explicit intent to improve. Let’s look at it through our lens.

Would goal setting be more of sensation or action? The act, of course, of goal setting is an action but the desire itself to improve falls more under the category of sensation. What does this tell us about the efficacy of goal setting?

If goal setting, or a focus on the sensation, doesn’t directly lead to improved performance, we don’t have to necessarily focus the motor side of the equation, but we do have to look at the other pillars of sports psychology. Some are more sensory focused while others are more motor focused. Perhaps one will have the answer.

The second pillar of Sports Psychology is Mental Rehearsal. You may have heard it referred to as Visualization. That’s too narrow a description.

We don’t just rehearse visually, we may hear things…even feel things. And there are multiple points of view to rehearse from. How do we “look” at visualization through the lens of BioFeedback?

The act of visualization is more of an action. And that action, like all actions, provoke a sensation. But we’ll save that line of thought for the conclusion.

The third pillar of Sports Psychology is self talk. This is typically used when an athlete is engaged in negative self talk. “You’re not good enough. This always happens. You’re never going to make it.”

Sports Psychologists try to help their athletes to take action. They teach them to self talk in a more supportive way to themselves. It is meant to bolster confidence, esteem even.

Psychologists wouldn’t describe self talk as “BioFeedback,” but the mechanisms can be described as such. Self talk is the action, confidence is the “sensation.” Self Talk works because an action can be taken that resolves a negative sensation.

The Fourth Pillar of Sports Psychology is perhaps on the most important. What makes it important is how effective it is. If one fails at anything, it is because one didn’t prepare specifically enough. Simulation is all about specificity.

Simulation is about simulating the competitive elements within training. “Make training more like competition and competition more like training.” When training is sufficiently specific to competition, how we train will be how we compete.

When we simulate competition, we have to make sure the sensations an athlete takes in will be simulated in training. We may need a similar level of lights and sound. And the most difficult thing to simulate is the internal state of athlete. Can we simulate what levels of arousal and emotion they’ll be feeling? And, of course, the game actions need to be simulated in training.

The last pillar of Sports Psychology used to be referred to as “Relaxation.” This was appropriate for athletes with performance anxiety. They would essentially “psych” themselves out.

But there are many ways in which an athlete’s psychology can negatively impact performance. One way is being too tense. Another is not being “tense” enough.

When I compete, I sometimes feel like I want to fall asleep before a match. I don’t need to be more relaxed, I’m too relaxed. I need to be “activated.”

Sports Psychology has expanded to incorporate both relaxation and activation, manipulating SNS tone, called Arousal Regulation. This usually requires some action. Relaxation usually prompts a change in breathing. Activation usually entails a change in full body motion. Both are actions meant to bring about a change in how one feels, or sensation.

The pillars of Sports Psychology are Goal Setting, Mental Rehearsal, Simulation, Self Talk, and Arousal Regulation. All of them are actions that Sports Psychologists get their athletes to take when their sports performance suffers. But they can be made better when viewed through the lens of BioFeedback.

Our sensations and actions are both anatomically and physiologically coupled. How we feel affects what we do…and vice versa. And this effect is instant.

But many psychologists, sports psychologists included, ignore this relationship. I recommend you don’t. When a Sports Psychologist “prescribes” a particular practice, that professional should be looking for an immediate positive response. If no such response occurs, it’s no fault of the athlete, it’s the wrong tool for the job.

And when we’re looking for the right tool from sports psychology, we have to tune in to our responses, as well. If we don’t get the response we want, it’s time to move on to the next tool, even if that tool is outside the realm of sports psychology. Sports Psychology can be somewhat of a superficial approach.

Non-mechanical performance declines in sport (or life) is often related to something deeper. But no matter how deep it is, one thing remains the same: the relationship between sensation and action. This is the root of every issue and informs every approach.

Every (nonorganic) issue stems from an incorrect action being taken in response to a sensation. That usually starts with how a parent or caregiver responds to a child’s emotions. And when we’re no longer children, we have to learn how to better respond to our emotions, and all other sensations.

Sports is a microcosm of life. When (I sense that) my opponent does this, I do that. Sensation -> Action.

If we want the highest performance in sports and life, we have to use this approach on ourselves. Each correct action we take leads to a correction within us. The correction is in the question: I feel this -> can I do this (that helps me feel better)?