We know that our bodies are highly adaptable. So well in fact that it creates COMPENSATIONS…allowing us to breathe, move well, and stand up to gravity. Not a big deal, unless it creates “PRESSURE LEAKS” as a result.
Notions of GOOD POSTURE…a lifetime of COMPRESSING certain areas of our body to “stand up straight” make us all susceptible to and in turn, develop our own unique pressure leaks by adapting to deal with gravity.
I’ve said it before…Good posture is a MYTH:)
See there’s A LOT of “STUFF” between our butt and head. I playfully refer to it all, as “our guts and our goods”. It’s ALWAYS moving, so we’re always moving. And we find ways to control and hold it all in, in our own way, by ADAPTING. And it’s not a bad thing.
We develop our UNIQUE POSTURES because of it…pushing our stuff forward, backwards (both sometimes, like me), and downward. Over time, we close areas off (SHAPE CHANGE) and create more pressure and eventually “LEAK”. NOT a good thing.
LEAKING can manifest in many ways. Here’s three most common:
1) Hernias: abnormal openings within a tissue through which an organ either bulges or pokes through. Inguinal hernias are most common. Crazy painful. I had my surgery in 2006:)
2) Pelvic Organ Prolapse: one or more of the organs in the pelvis slip down from their normal place and protrude into the vagina. Forty percent of women have some form of prolapse.
💥And, it’s not always because of a weak pelvic floor (STOP THE KEGALS!)
3) Diastasis Recti: abdominal muscle connective tissue (linea alba) stretches and weakens at the midline and the abs look separated.
✔️I see this most often in women and men. Risk factors are interesting:
-Heavy weight lifting
-Excessive ab work
POSITION and SHAPE matter A LOT! Where there’s space, stuff will go. So, when we compress in one area, stuff will move into an open area and our shape will change.
3 Common Postures that I regularly see in my practice.
➡️ RED ARROWS: Compression. BLUE ARROWS: Leaks.
If you train on your own, at home, or in a gym… maybe you’re getting better at your workouts themselves…maybe you can do more push-ups than when you started…and that’s great…BUT is that translating into the things you truly care about in your life?
Because if your program isn’t driven by (at least) clear SELF-ASSESSMENTS, a lot of your training focus is just driven by just guesswork. And when you’re just guessing about decisions in your training regimen, you’re NOT in control of your training progress.
And I’ve said this for almost 35 years now and counting…”If you’re NOT assessing, you're just GUESSING”.
Clear and directed self-assessments will help you focus on the right things with your training, make sure you’re on track with your goals and give you control and clarity at every stage of your training program.
So, what I have for you today are three EASY and FAST self-assessments to help you identify compressed areas on your body.
Here’s what you’re gonna need:
Here’s what you’re gonna do:
🌬️FULL MOUTH EXHALE to begin each test
Breathe ANY WAY you want…JUST BREATHE!
1) Standing Overhead Reach x 1-2 attempts: We’re looking at “backside stuff” here.
-How far can you reach your arms overhead without bending backwards?
2) Standing Reach Behind Back x 1-2 attempts/side: We’re looking at “frontside stuff” here.
-How far can you reach one arm to opposite shoulder blade without bending or twisting?
3)Standing Twist x 1-2 attempts/side: We’re looking at the posterior pelvic floor (think backside low back/hips)
-How far can you rotate to each side? Does one side feel easier?
Practice these tests once every day this week BEFORE your warm-up prior to training. Don’t be surprised by the daily changes, because every day we’re gonna be different:)
Stay tuned next week for strategies to create EXPANSION where YOU NEED IT!
Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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