Category Archives: Alternative Physical Therapy

Spirit & spirits Mentorship Program!

The Drunken Medium (@thedrunkenmedium aka Bernardo), and I are pleased to start a mentorship program for like-minded, professional, family-oriented individuals who enjoy cocktails, drinks, o…

Source: Spirit & spirits Mentorship Program!

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Spirit & spirits — thedrunkenmedium

Dr. Amanda (@alternative_PT), and I are pleased to start a mentorship program for like-minded, professional, family-oriented individuals who enjoy cocktails, drinks, or spirits from time to time and have been touched by angels, loved ones who have passed, or Spirit. spirits & Spirit In 1 Corinthians 12 Apostle Paul tells us we all have the […]

via spirits & Spirit — thedrunkenmedium

Spirit & spirits Mentorship Program!

 

Spirit
The Drunken Medium (@thedrunkenmedium aka Bernardo), and I are pleased to start a mentorship program for like-minded, professional, family-oriented individuals who enjoy cocktails, drinks, or spirits from time to t
ime and have been touched by angels, loved ones who have passed, or Spirit.

Spirit & spirit

In 1 Corinthians 12 Apostle Paul tells us we all have the ability to connect with God. For us humans though, we just have to recognize it.

We will launch our first mentorship program on June 4, 2016. This small group is limited to 10 people and costs $122 per person. The first session will give an introduction to spirituality and cover the following topics:

  • religion vs. spirituality
  • clairs
  • chakras
  • auras

We feel these topics are fundamental. We will build on these topics in future sessions.

You’re not crazy…

What you feel, see, hear, and know without knowing is all real. Can you walk into a room and sense an argument recently happen? Do you take on other people’s energy? Do you see color around people? Do you hear a small voice telling you what to do? Most of the time, this is Spirit trying to communicate to us.

Our mentorship program offers the following:

  • 30-minute call before our June 4, 2016 session with Dr. Amanda or Bernardo
  • 2-hour session on periscope
  • 30-minute post-session call with Dr. Amanda or Bernardo
  • Private Facebook page to surround yourself with like-minded individuals
  • Participates are encouraged to complete a 30-minute reverse periscope session. Dr. Amanda or Bernardo will watch you practice your gifts on someone and give immediate feedback.

Requirements:

  • Payment required by May 30, 2016

o paypal.me/theDrunkenMedium

  • Periscope account
  • Open heart and mind

Once you have paid you will receive a confirms e-mail from us!

Please use the following video link for more information!

https://www.periscope.tv/w/agJIETFYSlFrenBHdldFTHl8MU9kS3JRRGpsTFB4WL4hctBcmQU2zDCXlUFoCu5JD_rKUtia4M1N5f8hdIyz

 

Neck and Shoulder Pain

Alterntiave PT Fort Worth

Nagging neck, mid back, and shoulder pain often impedes, disrupts, or prevents peaceful sleep, and makes sitting, standing, and working in an upright position pure torture.  No matter the cause of the pain, I have created a simple list of easy, in the moment fixes as well as advanced techniques to take it a step further.

As is my soap box–the majority of our pain is a result of some habitual posture.  Balance and symmetry are key here to shift spinal pressures.  When pressures are shifted, the spine gets to “breathe.”  It is extremely important to get up and move out of habitual postures every 15-30 minutes.  You can try the following stretches while taking your posture break:  Standing pec stretch for the anterior neck, an upper trap stretch for the side of the neck, and a back extension stretch for the thoracic spine.  Hold each stretch for approximately…

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On The Radio! The Earth Diet

Wednesday evenings on the way home from work I often tune in to The Earth Diet radio show on Hay House radio.  I don’t have the book yet, but basically, Liana (the author and host) encourages a clean, vegan diet to revitalize, recharge, and restore health.  The goal is to thrive in the body you’ve been given.  She offers several healthy, whole, alternatives to kick cravings in the butt.  Her personal struggle and dietary transformation fuel the questions and discussion.

Finally, I did it.  I hit the “call in now” button…I actually did it, and I actually got through!  I couldn’t believe it!  People who know me can attest to my stage fright, so my heart was racing and clogging my throat.  The feeling of being in the presence of a pop star filled my stomach.  I had a simple question:  How can I eat clean, and in enough quantity to fuel my long marathon training runs and my heavy Crossfit workouts?

I love the feeling after a nice, dietary cleanse.  Eating healthy is so revitalizing…but then I’ve got to get back to the gym.  Exercise is my passion.  It’s my anti-depressant, anti-anxiety, my hobby, and my energetic release.  It’s created physical strength in my workday and motherly activities and cultivated discipline and respect.  I love it–BUT–a vegan diet doesn’t seem to cut it in the fuel department.  I know vegan athletes exist so I must be missing something!  After a few days of clean eating I feel as if I am running with cement shoes, my stomach is growling in the middle of a run, and I can’t lift a heavy barbell to save my life.

Liana Werner-Gray, author of The Earth Diet book, came to the rescue and gave me some wonderful tips.

  1.  Chia seed cereal (recipe below)–double the serving size it and take it to go.  I’ve been eating chia seed cereal, which has helped energetically in the beginning of the workout but it digests quickly, leaving me hungry by mile 7…simple fix…double the recipe AND take some to go for longer workouts.
  2. Nutiva protein powder–this is plant based as opposed to grain based, which may settle and fill the stomach and ease digestion.
  3. Fresh vegetable juice–vegetable juice power packs your system with nutrients so the cells aren’t bogged down, sluggishly looking for a fuel source.
  4. Hemp seeds–recent studies show hemp seeds may have more protein than meat!  How exciting!  Eat spoonfuls post workout or put them on just about anything for a nice, nutty flavor.  Three tablespoons has 10g of protein!
  5. Quinoa–this is a nice, clean, digestible fuel source, maybe the night or afternoon before a long run.  (My Paleo brain made me forget about this great source of plant-based protein)
  6. Brown rice pasta–also an easy to digest, clean fuel source the night before or afternoon after endurance training.  (Again, paleo brain made me forget this as a source during marathon training)
  7. Tiger nuts–I’m in love already.  They are so filling and delicious but take quite a bit of chewing to get down.  She suggested soaking them in water or placing them on top of the chia seed cereal to aide in availability during or after a long workout.
  8. Eat clean meat only–organic, grass-fed, free range is the key.  If the animals are stressed and eating crap, you will be stressed and eating crap.
  9. Vitacost!  Vitacost.com is a great website with discounted prices on clean food items.  Many of the prices I have found are cheaper and cleaner than Amazon, Sprouts, Central Market, and Trader Joe’s.  Liana told me to use coupon code earthdiet to get 10% off!

Chia Seed Cereal:  I put two tablespoons of Chia seeds into a bowl and put in about 1/2 cup to 1 cup almond milk.  I soak them overnight and add cinnamon and honey in the morning, mix up, and eat.  The thickness can be adjusted by changing the seed/milk ratio to your liking.  I make home made, chocolate almond milk to jazz mine up.

Almond Milk:  1 cup almonds soaked overnight in water.  Pour almonds into high speed blender with 4 cups water.  Add 1-2 dates (or none), a bunch of raw honey, sea salt, cocao powder (or none), vanilla extract, and nutmeg.  Mix on highest setting for 2 minutes.  Pour through nut bag or cheese cloth and enjoy!

 

Spinal Strengthening, No Equipment Required

Simple spinal strengthening is an important key to resolving neck and back pain. It’s all about symmetry. Not only symmetry right to left but front to back as well. As my OT friend says “the world is in front of us,” making it difficult to balance spinal flexion with extension. Over flexion promotes postural pain and overuse pain syndromes in the neck and back. One of my token soap boxes is that God made our bodies to move in all planes so we must continue to utilize every plane to prevent pain and treat pain. In the present age we utilize our extensors less for climbing trees and swinging and over use our flexors for sitting and reaching.

Done a back bend lately? Pretended to fly like superman? Well tusk tusk! Spinal strengthening doesn’t require equipment, and the exercises are simple but the difficulty is unbelievable. The deep and superficial back extensors, deep abdominals (transverse abdominis, obliques), and pelvic floor are the focus in these exercises as they are the core of the core. Here are some beginner exercises:

Tummy Tuck (Transverse abdominis): This is the exercise that prefaces ALL movements. Simply pull your belly button in very gently without holding your breath. Another way to do it is by gently pushing your back into the floor without holding your breath. It may take practice before you can do it while breathing! This can be done sitting, standing, lying, and walking. Do this throughout the day.

ab_brace

Pelvic floor: This exercise also prefaces ALL movements. Gently contract the pelvic floor as if you are stopping the flow of urine. Hold for 1-3 seconds. This can be done throughout the day as well.

Prone press up or cobra pose: Gently press up using your hands, do no lock your elbows out, your back will have to work to maintain this position. Hold 3-5 seconds and repeat.

cobra

Prone chest lift: Tighten your glutes and lift your chest keeping your arms by your side. Hold 3-5 seconds.

chest lift

Prone arm lift: First perform one arm at a time, advance with arms in a “T” position, and the hardest will be with the arms up by your ears at the same time. Hold 3-5 seconds.  Head can rest or elevate with the lift.

 

Prone leg lift: Perform one leg at a time. Progress by lifting both legs. Hold 3-5 seconds.

 

Plank: Raise your hand if you love planks! HA! Up on your hands or down on your elbows and lift your booty up in the air. Keep you abs and glutes engaged, no sagging. Hold 10-30 seconds.

 

Bridge: Lying on your back with knees bent. Simply lift your hips up in the air. This exercise can get fancy by straightening one leg after the hips are lifted. Hold 3-5 seconds.

bridge

Bow Pose or Half Bow Pose: This is the pose I dread in yoga class! Grab your ankles with your hands and push your legs out lifting your body into a bow or ball shape. Hold up to 30 seconds.

 

Back Extension Stretch: Sitting with legs crossed or up on your knees. Place your hands on your back or on your ankles (depending on how flexible you are), and bend back, let your head fall if comfortable. Hold at least 30 seconds.

 

Repetitions will vary–as few as 3 or as many as 20. Perform these exercises or some variation every week. The important thing is that you use this information to adjust your exercise routine to include specific, deep, spinal strengthening. Spinal strengthening will decrease pain and improve movement patterns which will likely result in heavier lifts (if that’s your goal) and more effective exercise.

Knee Pain: Look Above and Below

“My knees never bother me”—said no one ever. Everyone has experienced either a complex knee injury or a simple tweak that is now haunting. “Oh great, my knee doesn’t hurt anymore”…<perform max squat clean>…”Never mind.” Here’s another scenario—”I’ve never had knee pain”…<gain 10 pounds>…”Why do my knees hurt all the time?!” The knees and low back are the middle ground, Switzerland, neutral territory. With neutrality comes comprise. Our knees and back compromise when the feet, hips, and upper body battle.

Look above and look below. What does this mean? It’s important to look at the joint or structure above the knee pain and below it to fully treat the problem manifesting in the knee.

In the foot, we’re looking for over-pronation (flat feet, knock knees) or under-pronation (rigid feet, bow legged). A simple correction to a neutral foot position may remedy knee pain. This may mean changing shoe type, getting new shoes, or getting a running/walking shoe evaluation (done at many running stores on a treadmill for free).

In the hip, we are looking for a neutral pelvis, leg length, muscular weakness (typically the gluteals in adults), and muscular tightness (quadriceps, hamstrings, gluteals, piriformis), which may be affecting knee position and function. Correcting leg length in athletes may greatly reduce knee and back pain.

Here’re a couple of tips to deal with knee pain:

1)  Stretch—seriously, at least 1-2 times a week spend some quality time stretching. Stretches specific to the knee include: hamstrings, quadriceps, gluteus, piriformis, gastrocnemius, and soleus.

2)  Joint mobilization—Try a gentle knee mobilization with a towel roll hold 30 sec to 2 minutes and repeat as feels comfortable.

3)  Strengthen—Target the gluteus medius, gluteus maximus, and hamstrings.

4)  Good shoes—don’t wait until the tread wears off or until your pinky toe is sticking out to get new shoes. Generally, for those exercising daily, this means zapatos nuevos every 6 months.

5)  Correcting leg length—this may be as simple as adding an insert or heel lift in the shoe of the short leg. For significant discrepancies (greater than 1cm) the use of a shoe cobbler may be beneficial to build the shoe up from the outside.  Many times shoes can be altered (even cute sandals) with no apparent, aesthetic, difference.

heel lift

6)  Knee sleeves—I know I know…I hate to rely on supportive devices but my left knee has converted me. For those of us squatting (especially below parallel), lunging, and lifting regularly, a knee sleeve can alleviate pain during these tasks. DO NOT wear the sleeve 24/7 unless recommended to do so by a PT or physician.

knee sleeves

7)  Allow time to heal—for a solid 10 WHOLE days after the initial injury, avoid movements that exacerbate the pain. In this time, you are stretching, strengthening, and mobilizing pain limited or pain-free. You may implement knee sleeves if returning to the activity continues to cause some pain.

8)  Maintain a healthy weight—fast every now and then. From my observation, the leading cause of knee pain is carrying around too much weight. The quantity of food I can consume in one sitting has changed drastically since fasting (I’m a small lady but I can eat!). Over one year, I worked my way up to tolerating a liquid only fast for 24 hours about once a week. If I have a crazy hard workout planned on a fasting day, I definitely throw some protein powder in the mix. I also allow myself to fail if it’s getting too hard and I need dinner—I just pick it back up again next week. This practice and regular exercise keep me in check.

**all of these recommendations are in the absence of a severe injury that requires medical attention such as a fracture, or ligamentous tear. You’ll know its severe if the pain intensity stays the same and function continues to be inhibited or impossible.

Rotator Cuff: Core stability for the shoulder

Most people associate any type of shoulder pain as a problem with the rotator cuff. It’s important to understand that the rotator cuff is not one muscle but a combination of muscles that surround the shoulder and scapula. These muscles act with the ligaments and labrum to stabilize the shoulder and allow it to function in all ranges. Its job is pretty intense because the shoulder must be very dynamic. If the shoulder is injured, often the elbow, wrist, and hand cannot do their jobs. Various other muscles help to stabilize the shoulder as well, so don’t get hung up on strengthening only the rotator cuff. The rotator cuff and scapular stabilizers are much smaller than the overlaying musculature (deltoid, biceps, triceps, pecs) and are often under strengthened and prone to over-use type injuries. Poor posture and poor body mechanics anger small, stabilizing muscles because they are forced to work like the big guys.  A good yoga and meditation practice will assist you in relaxing over worked muscles.  Gentle strengthening, stabilization, and balance will advance your shoulder strength and reduce over use pain.

Guys…everyday cannot by bicep day. Girls…everyday cannot be leg day. Take at LEAST one day a week to incorporate these small, but difficult exercises into your strengthening program to improve lifting strength, and to decrease nagging shoulder, and even neck and mid back pain.

I don’t care how strong you are, scapular strengthening is hard, so use light weights and/or bands. Also movements are small because the muscles are small, so don’t substitute large movements utilizing large muscles.

Two bands are utilized in these pictures.  We have them mounted to a peg board in the garage.  I would recommend a very light band, a light/medium band, and a medium/firm band for these exercises.  If the bands are too firm, an injury or larger muscle substitution occurs, which defeats the purpose.  There are a variety of ways to set the bands up.  Perform 8-12 repetitions of each exercise:

External rotation: Facing toward the bands, lift the arms to 90 degrees and gently rotate, pulling backward.

ER

Internal rotation:  Face away from the bands, elbows up at 90 degrees.  Gently pull forward rotating the arms down.

IR

Single arm external and internal rotation:  Keep the elbow by the side.  Gently pull in with the hand closest to the band (internal rotation) or pull out with the hand farthest from the band (external rotation).  This is a very small movement!

IRER

Scapular protraction or Serratus Anterior punch: Gently push your shoulder blade out.  This is a very small movement as well.

serratus

I, T, Y, W: Starting point (1st picture).  I (2nd picture) pull the bands by your sides squeezing the shoulder blades and sticking the chest out. T (3rd picture) arms are raised to 90 degrees, gently pull the band back squeezing the shoulder blades together.   Y (4th picture) arms are up at 90 degrees, gently pull the band up forming a Y squeezing shoulder blades down and in.W (5th picture) pull the band back forming a W with the arms pull the shoulder blades down and in.

I,T,W,Y

Additional Information:

The rotator cuff consists of four muscles: supraspinatus, infraspinatus, teres minor, and subscapularis.

Other important shoulder/scapular stabilizers include: Teres major, subscapularis, latissimus dorsi, infraspinatus, teres minor, posterior deltoid, serratus anterior, levator scapulae, rhomboid major and minor, middle and lower trapezius.

Neck and Shoulder Pain

Nagging neck, mid back, and shoulder pain often impedes, disrupts, or prevents peaceful sleep, and makes sitting, standing, and working in an upright position pure torture.  No matter the cause of the pain, I have created a simple list of easy, in the moment fixes as well as advanced techniques to take it a step further.

As is my soap box–the majority of our pain is a result of some habitual posture.  Balance and symmetry are key here to shift spinal pressures.  When pressures are shifted, the spine gets to “breathe.”  It is extremely important to get up and move out of habitual postures every 15-30 minutes.  You can try the following stretches while taking your posture break:  Standing pec stretch for the anterior neck, an upper trap stretch for the side of the neck, and a back extension stretch for the thoracic spine, and a wall pec/side/anterior neck stretch.  Hold each stretch for approximately 30 seconds to 2 minutes.

trapstanding pec stretchstanding back extensionwall pec

My seconds soap box–Sit with good posture.  Poor posture places more harmful stress through your spine than lifting heavy objects.  Hers how to sit with good posture:

  1.  Scoot your butt all the way back in the seat
  2. You may place a towel roll in your lumbar spine (optional)
  3. Place your shoulder blades on the seat back.  This is the most important step for neck pain sufferers!
  4. Adjust your workstation to accommodate this.  This is the only that position allows your neck muscle to relax.

Here are some additional exercises:

Upper trap stretch with 1st rib mobilization:  The first rib and clavicle often become elevated with neck tension.  Use a belt to mobilize the rib and clavicle down.  This will give an even deeper trap stretch.  belt trap

Self lateral neck traction:  If the pain is present predominantly on one side of the neck or mid back try this: Lie on the non-painful side with 1-2 pillows at your shoulder (not your head). Now hang your head and relax. This acts to open up the painful side of the neck and mid back. Also, this is an easy position to rest in.  This is a form of lateral decompression.  Hold 2-5 minutes.self lateral traction

Eagle pose arms only: Hold for a few breaths or 30 seconds. Now move the arms up for 30 seconds, and down for 30 seconds.  This stretches the posterior neck and shoulder.eagle pose arms only

Decompress with a shoulder stand and/or plow pose: Both act to provide traction through the neck and spine.  Hold 30 sec to 2 minutes

shoulder standplow pose

Floor Pec stretch:  This opens up the shoulders and lengthens the anterior neck.  Hold 1-3 minutesfloor pec

Threading Pose:  This stretches the back of the shoulders and neck.  Hold 1-3 minutesthreading

Towel Roll (rolled hand towel, you may also duck tape it for durability):  Rest with a towel roll running down the center of your back (vertically) or running along the shoulder blades at the most painful area of the mid back (horizontally). This mobilizes painful vertebrae and compresses painful trigger points.towel

Breathe: Take several deep breaths throughout the day. Send the breath to the painful area. Inhale 3-5 seconds, hold 3-5 seconds, and exhale 3-5 seconds, focusing on relaxation on the exhale.  Repeat 3-5 cycles.breathe

Strengthen the rotator cuff.  You can google specific exercises.  I like I, T, Y, rows, and external rotation.  (I will update my shoulder blog soon with specifics on this!)

Relax the jaw: Throughout the day and when trying to drift to sleep, remind yourself to relax the muscles around the jaw and let it drop slightly.relax jaw

Shiatsu massage pillow and Lacrosse Ball:  You can buy shiatsu massage pillows on amazon.com, I recommend one that has a timer to prevent skin breakdown if you fall asleep.  Using a lacrosse ball against a wall or lying down, find the nauseating trigger points around your scapula (shoulder blade), upper traps, and posterior neck.  Push the ball into the trigger points and hold 30sec -2 minutes OR until you feel a relaxation.  lacrosse

Reduce the Pillowage:  People with neck pain typically need to sleep with a flat pillow, tempurpedic pillow, or no pillow at all.  If you sleep with multiple pillows start slowly reducing that number.

Chakras:  Investigate the balance or malady present in the heart, throat, third eye, and crown chakra.  Clear energetic blockages or buildup that may  be present from early childhood or from the recent past or present.