Calm Your Nerves, Heal Your Gut

It may come as a surprise that at the Wellness Station, we are able to help with the gastrointestinal condition known as Irritable Bowel Syndrome (IBS).

While we do not claim to directly treat the gastrointestinal system, many of our clients with IBS and related conditions have found great relief from our approach. IBS is closely related to stress and anxiety- what is going on in the mind and in the gut have a bidirectional relationship. In fact, one study found that 44% of people with IBS had a comorbid anxiety disorder, compared to 8% of people without IBS.

This poses the chicken or the egg question: is my IBS causing me to have anxiety, or is my anxiety triggering my IBS? Regardless of the etiology, finding appropriate ways to manage stress and anxiety can help people avoid flare ups and find relief from the painful symptoms of this disease.

We understand the connection between mental and physical health. There is no clear division between the two, as we are deeply integrated organisms with a variety of systems that depend on each other. In fact, our gut has its own nervous system! The intestines contain around 500 million neurons, which are connected to the brain through a vast network of nerves, including the large vagus nerve which is extremely important for modulating digestions, heart rate, mood, and inflammation.

By calming down the nervous system, we help to shift ourselves into a more harmonious state, which supports long-term health, decreases anxiety, improves digestion, and fosters feelings of well-being. This is a function of the parasympathetic nervous system, which is known colloquially as the "rest and digest" system, as opposed to a highly aroused "fight or flight" state, which is a function of the sympathetic nervous system, the latter of which can trigger IBS flare ups.

We provide interventions to help our clients achieve a parasympathetic state, which may include body scans, meditation, mindfulness, breath work, and gentle movement.

A client of ours (we will call her Tonya to maintain her anonymity) shares the following from her experience with our work together-

"Instruction in meditation and breath control can help turn down the volume on pain by focusing the mind elsewhere. There seems also to be a long-term beneficial effect."

Movement and exercise can be extremely helpful for those suffering from IBS. Regular physical activity decreases stress, promotes healthy bowel function, and certain movements can further assist peristalsis (wave-like muscle contractions that push the contents of the digestive tract towards the exit). This is very useful for those suffering from constipation and difficulty clearing gas.

Tonya shares regarding a movement lesson that has been particularly helpful for her

painful symptoms-

"The move where you lie on tummy and drift legs to side is one of the most consistently gas relieving postures I've ever tried... that whole sequence, from lying prone to massage the belly to drifting legs to thread the needle. Very helpful!"

Here is a video showing the particular movement sequence Tonya is referring to, as well as another movement that has been helpful for people with digestive issues:

In addition to providing strategies to calm the nervous system and engage in mindful movement practices, we can also provide abdominal massage, as well as resources for dietary management based on the current best evidence. Don't let your IBS limit your quality of life any longer- we can help you move past it!

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

How To Enjoy Your Garden Without Stressing Your Back

Tips for digging and shoveling dirt to improve body posturing and reduce pain.

• First thing’s first, digging is easiest when the soil is moist.

• A sharpened shovel can be very helpful to diminish required forces.

• Wear good boots to protect your feet pushing on the shovel.

• When digging, throw the dirt to the side of the lowest hand on the shovel. Pivot from your hips to throw the dirt, rather than from your arms alone. If you need to throw the dirt to the opposite side of the low hand, change how you are holding the shovel so that the other hand becomes the low hand. This is extremely important so that you have a base of support, the foot and leg on the side of the low hand , to take your weight and not have your back holding the weight of the shovel!

• Often you can have the lower forearm resting on your thigh and the upper hand pushes down on the handle to use the shovel as a fulcrum. This way, rather than actually lifting the dirt up, you are pushing the dirt up.

Enjoy this beautiful spring and hang out in your garden to nourish your soul more and more!

Stay tuned for an upcoming post on weeding, raking and energy conservation strategies.

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!

Yoga: Like Flossing for your Joints!

For our whole lives, we participate in a daily practice to ensure the health of our teeth, as it is obvious that tooth decay is extremely undesirable. Neglecting dental hygiene can lead to issues far beyond affecting that beautiful smile on your face, including infection, as well as compromised gut and heart health. In order to ensure dental health, we brush and floss daily, and visit the dentist two times per year. We have accepted this as the gold standard practice, and dental hygiene becomes almost an unconscious part of our lives.

What about our joints? We have over 200 of them in our body, and without them, we would be unable to move. Each of these joints desperately need movement, compression, and relaxation in order to stay healthy, mobile, and well-lubricated. Unfortunately, we have an epidemic of poor joint health that is on the rise. In fact, around a quarter of US citizens have arthritis (an inflammatory disease of the joints), and the prevalence of knee osteoarthritis has actually doubled since the mid-20th century.1 This is contributing to extreme rises in healthcare costs, risky surgeries, chronic disability, and unnecessary pain and suffering. Poor joint health is also associated with many other health conditions- depression, cardiovascular disease, stroke, and metabolic conditions such as diabetes.2 There are many theories as to why the incidence of this disease is so high- increasing weight, sedentary behavior, as well as the overall aging of our population. However, there is little discussion about how to address the root cause of this disease through education and prevention.

Why is there not more education about how to keep our joints healthy as we go through our lives? My main takeaways from gym class growing up were pretty much as follows: how many sit ups and chin ups can I do in a minute in order to "perform well" on the presidential fitness test, as well as how quickly can I run a mile in order not to embarrass myself around my peers? However, there was absolutely no discussion of joint health in any of my education up until physical therapy school.

What joints need is movement- movement that goes behind repetitive gym exercises, walking, and running. As joints do not have great blood supply, they are completely reliant on us moving our bodies through our given ranges of motion in order to distribute the lubricating synovial fluid around the joint space. As we move and load our joints through their given ranges of motion, we develop an improved mind-body awareness that helps us control the force we put through each joint through our body's posturing and muscle recruitment/relaxation. By regularly moving each joint, we also build up our injury resistance to both chronic and acute injuries. For example, if you never practice moving your ankle inwards, and then you accidentally trip over a root during a hike that forces your ankle into an inward position, you will be far more likely to sprain this joint compared to someone who regularly practices moving and loading their ankle in this position.

One might be thinking…."Are you telling me that in order to have to have healthy joints, I have to move each and every one of them every single day?? This sounds like a lot of work… I already have enough on my plate, especially with how often I am supposed to floss my teeth!"

Luckily, even a brief mindful movement practice such as yoga can help ensure your joint health! A yoga practice has the potential to move every joint and engage every muscle in your body in a relatively short, continuous sequence. And, you will naturally start to use what you learn on the mat in your daily life as well, perhaps without even meaning to! Rather than a chore, a yoga practice can be fun, and make you feel more comfortable and strong in your body. Yoga can be an excellent supplement to whatever else is in your fitness routine that can actually improve your performance in other athletic endeavors as well.

My mission for PhysiYoga is to teach people more about their bodies, provide engaging and challenging movement sequences, and create a safe space for self-care and self-compassion. The current series- PhysiYoga Fluid: From Ground to Crown, will consist of full-body yoga practices with a special emphasis on joint health in particular body areas (e.g. the foot/ankle, the knees, the spine, etc). Consider this practice like "flossing for your joints"- take the opportunity now to learn what you may not have learned in gym class: how to keep your joints healthy so you can live your life to the very fullest for as long as you are here.

Written by: Jacob Tyson, DPT - Physical Therapist and Yoga Instructor

References:

1. https://www.pnas.org/content/114/35/9332

2. https://pubmed.ncbi.nlm.nih.gov/31207113/#:~:text=The%20key%20comorbidities%20associated%20with,to%20have%20other%20chronic%20conditions.