Keep It Moving. - Center for Integrative Medicine

Keep It Moving.
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Restoring and Maintaining Mobility
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As We Age fer
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Brian
Morrison, D.C.
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Clinical Instructor
Team Member, Integrative Pain Clinic
University of Maryland School of Medicine
Center for Integrative Medicine
President, Clinical Director
Morrison Chiropractic, P.A.
www.morrisonchiropractic.com
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“First, move well,
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then moves often.”
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-Gray
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Key Resources
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Why move better?
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• Perform better and Prevent Injury
– Sports
– Work
– Home
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• Relieve Pain,
Increase Comfort
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Resist
• Mind-Body Effect
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Movement and The Nervous System
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Nervous system adapts quickly
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– Almost unlimited potential to adapt
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– Can change throughout your lifetime
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– Changes can be long lasting Co
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Soft tissue changes
slowly-if at all.
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– Veryltslow
and finite ability to change
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H– More difficult to change as we age
Stretching
• Static stretching training studies
show an increase in range of
motion due to an increase in
stretch tolerance, not extensibility.
• Static immediately prior to exercise
has been shown detrimental to
dynamometer-measured muscle
and performance in running and
jumping.
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Ben M, Harvey LA. Regular stretch does not
increase muscle extensibility: a randomized
controlled trial. Scandinavian journal of medicine
& science in sports. Feb 2010;20(1):136–144
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Coordination
“Harmonious Interaction”
– Parts act as a team or
orchestra
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Flexibility and Mobility
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• Flexibility- The range of motion of a particular
e joint.
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• Mobility- The degree of functional
control over the end
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range of motion
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Most people don’t
need MORE range of motion, they
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th PERFORMANCE and CONTROL at the end
needaBETTER
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range
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Flexibility and Mobility in Sport 5
Elite athletes have pretty average
flexibility but exceptional levels
of strength, power, endurance
or balance.
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Complete mastery over normal
or average ranges of motion.
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Great movement :
It is not about how
large your range of
motion is, rather it’s
about what you do ess
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with the range
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Many sports and
activities that
require an aesthetic
element such
gymnastics, dance s
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and figure skating
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require a&larger
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average
range
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Hmotion.
Exception
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Mobility, Control, Stability, Accuracy
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Joints can move in many directions.ce
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Combinations are almost infinitemany are not
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useful and are unsafe.s C
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Control = Stability
= Ability to prevent
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unwanted
motion.
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Accuracy
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“You can’t shoot a cannon out of a
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canoe”
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Energy Leaks
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The force passes through you….
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Chains, trains and stability
Complicated chains of
muscle activity are
required for a
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activity like W
walking.
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“Core” stability.
Finely coordinated
control of movement
NOT rigid prevention
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Position Matters
Joint Centration
- Maximum cartilage
surface contact. Safe,
efficient transfer of
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forces.
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- Muscles at optimum
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functional
length for
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power
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Joint Centration
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Neutral Joints
• Ability to move in any direction
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at any time.
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• Full range of motion available.
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• If a joint is already in end range
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in a certain direction there
are
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fewer movements
available.
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• Great movement
comes from
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neutral
He joints.
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3 types of joint motion
Paraphysiological space
• Active
• Passive
• Joint Play
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Anatomical barrier
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Distribution of motion
Imagine the
distribution of motion
between vertebrae as
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you turn to backllyour
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car out of the
drive
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Distribution of Motion
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• Big muscles- Power
• Smaller- Control
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Relax!!
• Better movement is
like sculpture
• Improve your
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“sculpture” byetaking
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things away
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adding.
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• Learn when to relax
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Timing
The right muscles
fire at the right
time. Joints move
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in the proper
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sequence
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Balance
• Maintain center of
gravity
• Counter balance.
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Responsiveness and Adaptability5
• Rapidly modulate
for unexpected
movement or
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postural
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challenges W
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Good Movement Feels Good 5
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• The “right” way to
move may not feel
good to you
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• Easy to forget as
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• Effortless
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One “size” doesn’t fit all…
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“Kindly let meW
help you, or you will drown”, said
&
the amonkey,
putting the fish safely up a tree.
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Eastern Wisdom, Modern Life: Collected Talks 1960–1980
Watts
By Alan
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Brain Maps and Movement 5
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Maps
Neuroplasticity
Imagery
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Movement builds
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precise
maps
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Lack of movement
blurs the maps
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Performing a Movement
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Performing
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movement
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create a neural
“signature”.
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Repeating a movement
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Repetition,
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practice,
grooves in
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“Nerves That Wire
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Together,
Fire
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Together”
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Motor Learning
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Habits
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Change
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Map Activation- grooving
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Repairing old maps
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New groove
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Getting out of a bad groove
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Focus of attention
• Novel movements
• Relevant sensory
information
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• Accurate Feedback
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Neurodevelopmental Concepts 5
• Positions
• Tasks
• Experimental
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movements-Play
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• Resistance
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assistance
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Movement and Mood
We get happier if
when we smile.,
dance or other
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movements
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associated with aell
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positive state
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mind.
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Activities and Strategies
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Novelty
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Imagery
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Functional Relevance
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Developmental Positions and
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Constraints
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Repetition We
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Avoiding
Pain/Threat
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Avoiding Fatigue
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Cautions
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Never move into pain
Pay attention
Rest
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Develop a “feel”
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Play and
lth Experiment
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Selected Activities
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Barrett
L. Dorko P.T.
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www.barrettdorko.com
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[email protected]
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330-338-5918
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Spine lengthening
Seated Thoracic Extension
Sitting in a chair
Breathing
Pelvic clock
Foot Ankle
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Squat
Crawling
Neck Release
“Spine like a chain”
Rolling
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References
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Cook, G., Burton, L., Kiesel, K., Rose, G., & Bryant, M. F. (2010). Movement- Functional Movement Systems:
Screening, Assessment, Corrective Strategies. Aptos, California: On Target Publications.
Hargrove, T. A Guide to Better Movement. The Science and Practice of Moving With More Skill and Less
Pain. Better Movement, Seattle Washington. 2014
Kolář P et al. Clinical Rehabilitation. Alena Kobesová K Vapence 16 Praha 5 2014
Liebenson, C. (Ed.) Rehabilitation of the Spine – A Practitioner’s Manual, 2nd Ed. Baltimore: Lippincott
Williams & Wilkins, 2006 ISBN-10: 0-7817-2997-1
McGill, S.M. Ultimate back fitness and performance, Backfitpro Inc., Waterloo, Canada, ISBN 0‐
9736018‐0‐4 .Fourth edition 2013.
Moseley G. The Graded Motor Imagery Handbook. Noigroup Publications, 2012
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