Working with One’s Body, Not on the Body

A friend of mine came to spend a few days with my wife and myself, and because she had some issues with her hips and low back, she participated in three Feldenkrais method lessons with me. From her home in another state, she had been receiving traditional physical therapy for this condition with only minimal improvement.

This is the feedback she offered a few days after leaving and returning home-

“Paul, I wanted to share a few things I've noticed. It's been quite eye-opening and comforting to do everything as gently as possible; everyday things like going up and down stairs, sitting down and getting up. I'm angling my legs on stairs and it is such a relief, it's so much easier. I'm keeping the therapy movements easy, no strain and that feels wonderful too. These adjustments are also helpful mentally, as I feel that I am treating myself well and not pushing myself at all. I thought you might be interested in this feedback.”

At the Wellness Station, we provide our patients with Feldenkrais and yoga-inspired movement lessons. Moving with less strain on tissues and joints provides much more comfort and pleasure in all activities of daily living, recreational sports and work requirements. These lessons emphasize moving with ease, whether the movements are considered easy or very challenging. We refer to that which we teach our patients as lessons, not exercises, because in the words of Moshe Feldenkrais,

”When you know what you’re doing, you can do what you want.”

Ehlers-Danlos Syndrome Part Two: An Almost Miraculous Improvement in Comfort and Function!

Don’t Miss Out on the first blog post about Ehlers-Danlos!

Brief Case of Patient with Ehlers-Danlos Syndrome:

Susan was 32 years old when she began her Feldenkrais inspired physical therapy sessions at the Wellness Station.  Prior therapy included three different sets of sessions of traditional physical therapy.  Susan said,  “I felt like I was being taught to move in a rigid fashion!”

Her primary concerns were-

            1: Her inability to safely manage weight bearing situation’s

            2: Bilateral lower extremity joint pain.            

She required using a railing to go up and down stairs. She could not safely manipulate up or down any steep inclines.  When climbing more than one flight of stairs, her husband often provided her with support from behind.

After three sessions, she described experiencing minimal discomfort and significantly enhanced weight-bearing confidence. By her seventh session, she was independently going down a very steep embankment to dismantle a fence on her property!          

Susan’s stated, “I now feel like my brain knows how to provide the appropriate actions for my life’s intentions!” She learned to enhance neuromuscular patterns of function for all of her spinal and weight-bearing joints similarly to someone learning all of the keys of the piano to play a tune!

Written by Paul McAndrew, PT, GCFP and The Wellness Station Team

You Can Break the Cycle of Chronic Pain!

It’s All In Your Head: Your Brain & Pain

Many of us who experience pain might feel very offended if we were told that this pain was all in our head. However, all pain, as well as any other sensation, is created by the brain. This is because pain is a perceptual process- the experience of the pain is not actually happening in the part of your body that hurts, but rather it is happening in your brain. Sometimes this perception of pain can be a very useful process (Ouch, I just touched a hot stove, let me move my hand away as quick as possible!), but when it comes to chronic pain, this process can severely impact our quality of life.

In cases of chronic pain, the brain tends to get hypersensitized to the pain until we are in a constant state of high alert. A learning process occurs in which neural pathways involved in pain perception of a certain area (the low back, for example) become strengthened. The neural pathways responsible for chronic pain experience go far deeper than our acute pain pathways, such as in the stove top example. This is because over time, the neural pathways related to the chronic pain will be embedded into the memory and emotional centers of our brain, making chronic pain far more complex than pain from acute injuries.

As with any learning process, we form associations, such as... sitting = pain, long car rides = pain, exercise = pain. These associations can contribute to a self-perpetuating cycle in which we avoid certain activities because of the fear of pain, which decreases our quality of life, thereby contributing to depression, inactivity, limited social participation, and other factors that will actually make our pain worse over time.

How do we break this vicious cycle?!?

Pain is our brain's opinion of how much danger we are in, and we have to change that opinion. Our brain was capable of establishing these detrimental neural pathways that contributed to the chronic pain, and it is just as capable of creating new pathways that will help us get out of this situation. This is because our brain remains plastic for our entire lives, meaning we are always capable of learning. We must learn that we are safe, and that movement of the affected body part is safe and beneficial.

At The Wellness Station, we help those in chronic pain learn that they are safe.

By creating individualized movement programs, we help our clients learn ways of moving and relating to the body in a manner that will drive neuroplasticity. We will help to teach the little person in the control room (aka your brain) that movement can be associated with calm, pleasure, and ease, rather than movement = pain. The movements lessons are designed to help our clients move with greater efficiency to make movement easier and to decrease tension and tissue strain. We will also help with self-care tools necessary to calm down the nervous system to decrease pain sensitivity, and provide guidance regarding management of the psychosocial aspects of living chronic pain.

Do not let pain stop you from living life to the fullest. It is never too late to learn!

Written by Jacob Tyson, DPT - Physical Therapist, RYT-200- Yoga Instructor and The Wellness Station Team

Ehlers-Danlos Syndrome: Is Your Physical Therapy Hurting More Than Helping?

When Well Intentioned Therapy Impairs Function and How That Can Be Resolved!

It is estimated that as many as 1 in 5000 people are diagnosed with the hypermobile type of Ehlers-Danlos syndrome. As a connective tissue disorder, it often leaves those individuals with unstable joints. They experience considerable difficulty in overall safe mobility, and often suffer musculoskeletal strain and pain, much of which is related to the excessive effort required in every day activities.

The typical and presumptive sensible therapeutic approach is to offer these patients strengthening exercises with an emphasis on stabilizing the weight-bearing joints, especially the hips and spine. Right? Appears quite logical. But here’s the kicker! Regrettably, HOW joint stabilization is typically taught in the traditional physical therapy approach creates even MORE instability!

Why is that? Well, imagine trying to play on the piano while you are wearing mittens. Every Ehlers-Danlos patient that I have seen has received prior therapy that missed the need to learn how to access neuromuscular control of the individual segments of the spine and the smaller more intimate muscles of the hip joints.

Traditional Physical Therapy

If we look at a typical therapeutic program, unfortunately only the larger, longer, more superficial muscles are targeted and involved. The smaller, more intimate muscles of the spinal segments and the hips are ignored, or at least inadvertently not included in the exercise program. (The three deep muscles of the back include the semispinalis, multifidus, and rotators. These muscles stabilize the vertebral column and also have a role in proprioception and balance. Moreover, these muscles help with the movements of the vertebral column and to maintain posture.)

Imagine this

Here’s an example that will help you to appreciate how profoundly detrimental this approach is for anyone with instability. Please imagine a child stacking 15 blocks on top of one another. The child, of course, wants to play with those blocks and they keep falling over. If the child’s intent is to keep the stack from falling they may become frustrated. Here are two possibilities for helping to stabilize that stack of blocks-
            1.  You attach 4 long elastic bands, one on all four sides of the stack. One end attaches to the top block and the other at the bottom. The middle 13 blocks are not connected to any elastic.
            2. The other option is to have shorter elastics connecting each block to one another. All 15 blocks are connected on all 4 sides.

And let’s pretend in both arrangements that the elastics can contract and respond to electrical impulses, as do muscles. Which of those two situations is more stable? Which would allow the child to create many shapes with all 15 blocks, like playing with a Slinky?

In the first case, those 4 long elastics would have to be incredibly tight to prevent the tower from falling apart with any attempt at reshaping it. Regrettably, the traditional exercise approach to stabilization is very similar and undifferentiated (Remember trying to play a tune with mittens on!) and engages only the large muscles. The exercise programs are almost all linear in nature, NOT including a three dimensional engagement that would invite the small muscles to learn how to participate, and thus provide dynamic stability for that person.

When primarily only the large, more superficial muscles are exercised, that person’s body is moving with excessive tension and sadly, considerably less stability. The Ehlers-Danlos patient becomes excessively vigilant and guarded against any free-flowing activity. This makes for an incredibly limited, frustrating and painful movement repertoire.

When the smaller, deeper more intimate muscles to the spine have been properly engaged (the second use of elastics connecting all the “vertebral blocks” to one another), for example in a Feldenkrais inspired movement lesson, you have a neuromuscular pattern that is responsive to the body‘s needs in all shapes and situations.

Integrative Physical Therapy

At the Wellness Station, our physical therapy method is an integration of the Feldenkrais method, gentle yoga, and the best of traditional physical therapy. We provide somatic learning that allows for the joints to be both stable and mobile, a body that moves skillfully, freely, and elegantly.We are so gratified to witness our Ehlers-Danlos clientele’s dramatic improvement in confidence, comfort, and the ability to live life more spontaneously and joyfully. The Wellness Station welcomes all individuals with any issues related to hyper-mobility and compromised living styles. We derive incredible satisfaction from seeing the enhanced quality of life that can result from the integrative Feldenkrais methodology.

Solving the Pain Mystery: Movement Alleviates Chronic Pain

Do you experience musculoskeletal pain that diminishes spontaneity, peace of mind, and joyful living?

This post will help you begin to understand the factors contributing to chronic pain and how a movement awareness based approach can bring you relief.

Pain Means Change

It is widely accepted that pain is our body’s way of communicating a request for change, asking us to do less of certain stressful behaviors and more of stimulating, comforting, and nourishing activities.

At The Wellness Station, we see clientele who have often had prior therapy that has been unsuccessful. The key missing piece, the piece to solving the mystery of chronic pain, it’s not so much WHAT we do activity wise, but HOW we do it!

Here is an opportunity to experience a Feldenkrais-inspired movement lesson that will improve neuromuscular coordination, decrease tissue stressors and improve bio mechanical efficiency and comfort.

Try This At Home

1. Please come to standing, and preferably have some object - real or imaginary - that you might be reaching up to. For example, the molasses on the top cabinet shelf.

   Let’s assume you’re right handed. If otherwise, just transfer all the below instructions to the left.

   Which ever arm you are reaching with for the object is to that side above you.

2. Please take a moment to pay attention to easy breathing.

3. Have both feet making full contact with the floor and reach up with the right arm for an object that is a couple of inches beyond a simple overhead reach. In other words, your heels stay on the floor and you have only moved primarily from the shoulder complex.

4. Now explore how you would get your hand 2 inches higher to access that object. Do you lift a heel, one or both? If only one, which one?

   Any tipping of your head, change anything at all in your rib cage?

5. Lower your arm, and return to paying attention to relaxed breathing.

   Now explore doing the same with the left arm, reaching for an object that is to the left of the midline.

6. Leave that and sit towards the front edge on a relatively firm chair.

   Feel your feet making firm contact with the floor. Push with your right foot and feel your pelvis rolling to left; reverse that by pushing with the other foot, Your pelvis with now role to the right.

   Repeat that a few times. it’s a little bit like being on a rocking boat, Your pelvis like a ball rolling left and right.

7. Pause; interlace your fingers and place them on top of your head so that your elbows are out to the side like wings.

8. Resume rocking your pelvis left and right and tip your arms and your head the opposite direction.

   Your pelvis is like a ball going one direction and your head is another ball at the top of your spine going opposite. For example, as your pelvis roles to the left (you could slip a thin piece of paper under your right buttock), your arms are tipping with the right elbow going down and the left elbow going up. And then experience the reverse as your pelvis rolls to the right.

9. Rest for a few moments.

10. Resume your pelvis rolling left and right with the head and arms tipping the other way. Can you feel how your body is acting like an accordion, folding in on one side, expanding on the other?

11. Please come back to standing.

    Return to reaching for that imaginary or real object and whichever arm you reach with raise the heel of the opposite foot pushing with the ball of the foot and keeping that knee straight. Explore that for a while.

12. Can you feel how on the side of the lifting heel, your rib cage and torso are folding in. On the opposite reaching side your torso is expanding towards that object.

    For example, reaching with the right arm and pushing with the left foot, your left shoulder will drop and your right shoulder will go higher.

    Repeat that a few times.

13. You may want to shift to the other arm reaching.

    At some point go back to the original reaching and compare which reach feels easier and more accessible.

14. Let’s make this reach for that object that’s 2 inches beyond a simple reach, let’s make it even easier!

    Initiate with the opposite foot pushing, sense that the arm reaching is a result of the opposite foot pushing and your body shaping like an accordion-expanding on that reaching side to send that shoulder and hand higher.

15. AND, The next time you reach for that object allow your head to tip away from where your hand is reaching reaching with the right, slightly rotate your head to the left.

Clients who have participated in this Feldenkrais inspired lesson, especially shorter women, explain how grateful they are to reach higher — no longer experiencing strain on the neck and shoulders.

How would you describe the difference in effort and relative ease when you compare reaching after having done the lesson?

That lesson, “reaching with my foot,“ is an example of a task being done with optimal musculoskeletal organization.

When we move with more awareness and bio mechanical efficiency, the outcome is less stressful forces on our tissues and joints.

Please, again reach for a higher object. Can you feel your body thanking you for the absence of muscular strain and the experience of ease and flow?

The take away relative to chronic pain is that by using the Feldenkrais method to you are practicing preventative medicine and enhancing the healing of overstressed tissues.

If you pause and reflect on what happened with your reach after doing that lesson, you may realize that the missing link in resolving chronic pain is learning how to better coordinate and integrate all of the moving parts from the head to the toes.

In summary, by moving better, we feel better!