Alignment Lost in Translation

People usually LINE-UP to Question Chris Imkamp. Today, Chris came to me with a “LINING-UP” Question.

Chris is my good friend & a gifted Precious Metals Investing Strategist in San Diego (Yes, Mr. Preventer is Client…)

Chris called because his girlfriend’s back has been killing her since falling on her hip 3 months ago. Chris Suspected his Girlfriend was “Out of ALIGNMENT.”

Chris’ Suspicion was on the money, but even a GOLD & SILVER WIZ like Chris didn’t realize WHY he was SO RIGHT!

ALIGNMENT ENLIGHTENMENT

“ALIGNMENT” is a term generally grasped as a standard measure of well-being & performance. We unpleasantly feel lost alignment in ourselves & we see alignment lost in others….BUT What exactly are we feeling and seeing when Human ALIGNMENT is “OFF”?....

The dictionary defines ALIGNMENT as a “Process Adjusting Parts to be in Proper Relative Position” – not a bad start but, alas, INSUFFICIENT…

We need a working TRANLSATION of ALIGNMENT if we want to Get ALIGNMENT Back!

Wrong Parts:
Most Medical Interventions in Poor Alignment (and the pain that comes with) treat the body in distinct segments. Therefore, when a knee, hip or back hurts, the knee, hip or back is iced, “strengthened”, adjusted, etc….
 
PROBLEM: Our Human Biological Parts don’t simply snap together – Our “segments” have ranges, anatomically blending into one another and energetically adjusting to one another (See PowerWire #’s 71, 41)

Heavenly Bodies
For an appreciation of human alignment we need only look to the stars – or at least our own solar system!
 
The Aligned Solar System is centered by the Sun with planets ORBITTING around it! Further, the Planets themselves rotate with Rotating Moons and Rings ORBITTING around them!

The System stays ALIGNED via PRECISE INTERPLAY of MULTIPLE MOVING FORCES each acting upon the CENTER and EACHOTHER!

Any Change in One Spin of One Moon on One Planet can throw the whole system off!!

Happily are bodies are not quite as sophisticated….

Our Center is our Core with our 2 Hips, 2 Rotator Cuffs, and Neck – each with distinct range of motion – emerging from it….Overwhelmingly, our issues of Posture, Alignment and Pain – even HIGHLY LOCALIZED Pain – will involve treating the Center and the 5 Primary Moving Parts!!!

“SAN DIEGO, We Have a Problem….”
Is Chris’ girlfriend’s chronic back pain due to lost “Alignment”? ABSOLUTELY!! The Key to Fixing the Problem is not to think in PARTS, but think in SYSTEMS!!!

The “MisAlignment” my friend Chris suspected referred to 5 Primary Coordinating Muscular Interplays around a mobile core…..My first guess would be to check that hip!  (See PowerWire #53)

Gold Standard Advice: Contact My Man Chris Imkamp if you want to line your pockets (800-444-8317 ext 2330)….He’s a straight shooter and a great guy!

Then Get Aligned with Ranks Academy!
Loads of Fall Offerings – Alignment Evaluations, Getting Flexible 101 Class and even consulting from Mr Preventer for your Gym Staff or Caretaking Staff!!

We Have all the Tools to Get Your Alignment Back In Orbit!

Hip Rescue: Saving the Space

 The Phone was ringing (and texting) off the hook last week!!  S.O.S.’s from:

  • The Under-Slept Dad in his 40’s
  • The Harried Psychologist in her 50’s
  • The nerdy Princeton Junior, age 20

 Each reported BACK PAIN....I was fairly certain they each had something else as well – HIPS NEEDING RESCUE

Specifically, Hip SPACES that had to be saved!!

I discuss the Hips quite a bit in the PowerWire! (See PowerWire #’s 59, 53)

But What is “The Hip” Exactly??

& What are Hips Designed to Do?

– Answering these questions explains why my phone (and so many low backs) was ringing…

GETTING HIP TO THE HIP:

Generally, The Hip is a bodily REGION

  • It is the Side of the Butt. marked by 2 boney points we can easily feel – the top of the hip bone and the greater trochanter of the femur below it

 Anatomically, the Hip is far, far more!!!:

  • load-bearing brute
  • fluid secreting gland
  • auto-correcting composer of movement!!

The Hip is The Junction of the Boney Head of our femur bone with the Boney Cup-Like Socket of the Pelvis (the Hip Socket fully forms at the end of puberty when the ilium, ischeum, and pubis bones come together as a formed pelvis)

IT’S WHAT’S INSIDE THAT COUNTS!!

The actual meeting the leg bone and the pelvis is only part of the story of the HIP JOINT – Arguably, the most critical element of the Hip Joint is THE SPACE INSIDE THE SOCKET!!

Sandwiched between the ball (femur) and Socket (pelvis) of the hip is a LAYER OF HIGHLY VISCOUS YOLK-LIKE FLUID secreted from the cartilage lining the bones of the Hip Joint (*This fluid is called “Synovium” From the Latin Root “Ovum”, egg, for its gooey consistency)

 

The Anatomical Trick Pulled Off by the Hip’s Brilliant Design is Weight Bearing While on the Move!!!

The boney parts of the hip are never meant to touch!! Instead, The Functioning Hip Floats the Pelvis and Torso atop the two legs allowing Free-Flowing Load Bearing we experience as Youthful Human Movement!

What  happened to the Dad, The Shrink and the Brainy Kid is that their Hips had Become Un-Hip (from too much sitting – See PowerWire #30 )

When The Hip Space CLOSES, Pain Sensitive boney endpoints contact. There is friction, swelling and movement loss painfully compensated for by other muscles (lower backs!!)

Lose Your Hip Space and Lose Your Pain Free Body!!

To Save the Hip, You don’t just Stretch but you have to Train Re-Opening the Hip.

At RanksAcademy you RESTORE THE  HIP SPACE with Tractions, Deep Tissue Work and Resisted Extensions!!

Do you have back Pain? You’ve likely become UN-Hip!!

Come to the RanksAcademy Back 9 Training Room for Your Hip Rescue!! Take a Wednesday night workshop or sign up for a 1 Hour Personal Posture Fix

You’ll Love the Back 9! It’s one Hip Joint!!

The First Stone: Mobilized Hips

I started working with a new client 2 weeks ago. She is in her late fifties with 2 teenage sons….

She is out of shape – too heavy and full of pains – neck, thumb, knee…

 

I started her with 2 Core Connecting Aerobic Drills (See PowerWire #69). Predictably, she Hit the Wall after 60 seconds and irritatedly asked, “How do People Exercise for an Hour Straight??!!”

 

My Answer: The Same Way a Stone Wall Gets Crafted

A year from now, this woman’s body will be much different. She will be stronger, her core will be connected, she will be in less pain and safer. She will look better – Because we will carefully construct the Foundation for her Muscular Youth.

The idea of getting into shape is intimidating when we don’t know where to start! Training is not killing yourself – It’s a process of ARTFULLY laying down, stone by stone, a foundation for Alignment and then building tolerances for stress on top of that foundation.

The All-Important Question is Which STONE goes down first as each new stone (i.e. 100 squats, 30 seconds of jumping, etc.) is contingent on the stones set before it!

 

For Me, The First Most Important Stone is Crafting MOBILZED HIPS!! (See PowerWire #53). 

 

“Mobilized” is one of my favorite words – It means, “To make ready for movement & use.” For the Hips to be Mobilized, they not only must be able to Properly Move (rotate!!), but Move Powerfully – To Go, STOP, Change Direction, & Be Intrinsic to all Movement.

 

The First Step in Injury Repair, Injury Prevention, and Training is Mobilizing the Hips. In The Ranks System We Use Several Techniques (Deep Tissue, Strategic Strength, Postures, Breathing) to Ready your Hips and Defend Them!! (See PowerWire #57, RanksTV)

Are Your Hips Immobilized? Most People’s are!!! (See PowerWire #59) There is a simple screen to tell, and it is (relatively) easy to Restore.

 

Visit RanksAcademy.com and sign up for “Hip Rescue Training and Workshop” to be held at the RanksAcademy Back 9 Training Room(next to McGolf, 140 Bridge St., Dedham, MA)

Core Curriculum

The core is at the center of every exercise we perform and every age-related muscular complaint. Few Parts of the body are as vexing or Mysterious as the Core …

Keeping it in tact requires more than a few sit-up’s in the morning!!

§  You Need Blueprints of the Core’s Workings!

§  You Need a Core Curriculum of techniques, form and movements

§  Below are Highlights of the RanksAcademy Core Curriculum

 

1)      The Core is Not a Part of Anatomy (See PowerWire #8) – Rather it is a muscular formation we maintain as we work… People fall short in their training because they don’t form a core within the exercise!!. The Core has to first be brought into being before it contributes to function…. You form a core by forming a Pelvic Neutral – an active state where the Abdominal Muscles draw together to create a hydraulic piston in our center. (More on the Pelvic Neutral Position in future PowerWires…)

  

2)      The Core, when it is formed, Connects to the Arm Via the Rotator Cuff Muscles. This why punching gives boxers a developed core

3)      The Core, when formed, Connects to the Leg via the Hip Rotator Muscles and the Hip Flexor Muscles – Thus sprinters have a developed core

4)    Since Muscles Need Mobility to Form the Core, Flexibility Work and Deep Tissue Work is critical to  Core Training (See PowerWire #36)

5)      Moving and Stopping – The Core Manipulates Arms and Legs to both move and rapidly slow!! The Best Core Exercises require Stop and Go of the Whole Body with frequent changes of direction.

Changing the core is never easy but always involves the same elements.

§  Get the Blueprints for the Core and Get Back on Your Game  at RanksAcademy –

§  Later this spring, as part of the Be Your Own Personal Trainer Educational Program, RanksAcademy will present:

“Build Your Core” – a 3-Part Workshop on Keeping Yourself Muscularly Young with The Ranks’ Core Curriculum

Stay Tuned!!

The Flexible Grown-Up

 

Tuesdays at the RanksAcademy Back 9 Training Room at Mcgolf are dedicated to FLEXIBILITY.

 

OFFERINGS:

* 45 minute “Flexibility for Golf” Class

*  4 Part Older Athlete Flexibility Workshop Each Month

 

Classes and Workshops are based on the RanksAcademy Older Athlete Flexibility Curriculum. 

Take a Gander Below – Read what the Curriculum is all about and See You at the Back 9!!

 

“The Flexible Grown-Up”

Kids are Flexible.

The Conventional Wisdom – and the experience of most of us - is as we Grow Up, We Stiffen Up….

 

So as Adults, can we ever get Flexible Again? 

Yes, But the Process is much Different for Adults than for kids…Here’s Why:

Kid  flexibility arises out of what’s NOT there – pelvises, hips and sacrums are NOT YET FUSED to allow room for GROWING. The Pelvic and Hips Bones don’t fuse together until the end of puberty

 

For Adults, Flexibility is more complex – Our skeletons are fully fused….We need technique, precision and the right plan!

This is what We’ll be Practicing and Studying Tuesday Nights at the RanksAcademy Back 9 Training Room

 

RanksAcademy Flexibility for Grown-up’s is based on a 5 Point Curriculum

 

1)      Alignment Strength (also known as Strategic Strength).

Drooping Posture eats up loads of Flexibility for Adults. Strengthening Key Bodily Crossroads – The Rotator Muscles of the Hips, the Rotator Cuff of the Shoulder and the Extensors of the Neck – Stop the Postural Droop allowing Flexibility to restore

2)      Deep Tissue Work – Grown-Up’s have to REMOVE  the remnants of years of small injuries and compensations to get Flexible Again! (See PowerWire #’s 48, 40). There are 10 Self-Applied Deep Tissue Techniques taught in the RanksAcademy program

3)      Breathing  - Harnessing the Power of Proper Breathing brings elasticity to Connective Tissues such as Ligaments, Tendons and all-important Fascia (See PowerWire #65)

4)      Evolving “stretches” into POSTURES –Think of a Posture as highly disciplined active stretch. In a Posture, the hands, feet, core and pelvis all work concertedly to stabilize us as we lengthen

5)    Flexibility Based Circuit Training

Unlike the Kid, the Grown Up is wired to not hurt him/herself.  

 

In Adults, Flexibility has to come with Strength Gains.

The Reason is Subconscious – the Nervous System has to be assured that increased Range of Motion is Stable – that we won’t dislocate our joints!  For Example, Hamstring flexibility followed by a set of push-ups is much more effective for flexibility than just the hamstring stretch!

 

§  Come in for the Class - We touch on all 5 Parts of Flexibility for Grown-up’s every Tuesday Class

 

§  Stay on for the Older Athlete Flexibility Workshop where you learn to be your own personal trainer.

 

Get Back on Your Game and Get Back your Muscular Youth with Grown-Up Flexibility Training from RanksAcademy at the Back 9 Studio!!

 

 

Back 9 #1 – The Hip Flexor

 

The Week’s PowerWire Announces the opening of  

The Ranks Academy Training Room

140 Bridge St., Dedham MA  

…Next  to the McGolf Driving Range and the upstairs from the My Golfing Goals Academy Golf School…

 

In Recognition of the New Location, over the year I’ll be supplementing  the PowerWire with  a Nine Part Series on the Anatomy of Golf Called “The Back 9”

So Get your clubs and Head to McGolf -  Hit a couple of buckets and see my friends at MyGolfingGoalsAcademy to Learn the Game….And of course visit the RanksAcademy Training Room for Training, Treatment and Education….

 

“The Back 9  - Anatomy for Golf”

 #1  THE HIP FLEXOR

The Hip Flexor Muscle Group Affects Every Element of Golf!!

Big Anatomy:

The Hip Flexor is a Huge Muscle Group of the Spine, Hips and Thighs! It reaches into the Diaphragm and proceeds down the lumbar spine, through the Pelvis and into our InnerThighs!! Along the Way, The Hip Flexor Powerfully Attaches to each Lumbar Disc and Vertebra

Office Trouble: Almost Everyone has Problems with the Hip Flexor because Seated Computer Work and Driving makes both sides Overly Tight!! Hip Flexor is a Major Cause of Poor Posture and Back Pain

 

For Golf: The Hip Flexor Handicap –

  • The Hip Flexor HOLDS the Upper Spine and the Hips TOGTHER.
  •  When it’s tight, Hip Flexor causes C-Spine or S-Spine. Both Cases Tighten Hips making it HARDER to Separate the Hips from the Upper Body!  
  • Difficulty Separating Upper and Lower Body  is a Power-Killer when your Hips Move to Start Your Downswing

 

Get Back Your Game!!

Get Your Hips Flexors & Your Whole Posture Checked out with a Titleist Performance Institute screening from RanksAcademy

Get A Hip Flexor Treatment Plan to Reduce Pain and Play Better Golf at the 

RanksAcademy Training Room

140 Bridge St

Dedham., MA

Crunch Time Part I

The Calendar tells us winter is ending - we'll soon be heading out doors enjoying warmth, PLAY and welcoming that age-old rite of Spring – BACK PAIN!!

 

There is an adage in therapy and training that “Strong Abdominal Muscles prevent back pain.”

 

Like Most Conventional Wisdom, the advice is accurate but insufficient. In This Week’s PowerWire, I delve into the Abdominal Strength to Low Back Pain Connection.

 

WARNING: I will be talking anatomy! Stay Awake, Ranks Readers – this week’s PowerWire will serve as a reference as I spend the outdoor season covering various abdominal drills both written and on video…

 Next Week, I break down the most common abdominal exercise – The Abdominal Crunch –

Now, the Ab & Low Back Basics:

 

Abdominal Muscles: Movement and Support

The Abdominals are a family of 4 muscles making up the front and sides of your abdomen. (**Some people possess a 5th Lower Abdominal Muscle called the Pyramidalis….)

Roughly speaking, the abdominals run from the 7th rib of the rib cage to the hip bones and pubic bone of our pelvis- giving the abdominals POWERFUL INFLUENCE over the Spine in 2 Primary WAYS:

 

  • The Abdominal Muscles support the spine by holding back the ABDOMINAL CONTENTS – Literally – keeping the spine from collapse
  • Abdominals, by running from the lower ribs down to the pubic bone can flex, bend, and ROTATE the spine via the rib-spine connection (Sing Along: The Ab's connect to the RIBS & the RIBS to all 12 thoracic vertebra )

 

 

To fully realize the Abdominal Strength/Back Pain Connection I’ll next explain the dual nature of our spine’s function…

 

Spine Tingling

The Spine- a.k.a the Back Bone - is actually a column of 33 stacked “vertebrae” (boney segments) separated by 23 intervertebral discs (the bottom 9 vertebra of the sacrum and tailbone are fused)

The Vertebrae are stacked with 3 main curves in the upper, middle and lower regions.

The spine’s shape and anatomy serve two basic functions:

  • Stability – Supporting body weight (and then some!!) (See PowerWire #27)
  • Mobility – The Spine ROTATES to help generate force – especially for the upper body (Hint: The Rotational Work of the Spine Trips us up Most!!!)

 

 

  • For Stability, Spinal Arches are angled more deeply and pronounced.
  • To Rotate, the spinal arches soften – making the spine moderately straighter – freeing vertebra (in the mid ((thoracic)) spine particularly) to distinctly twist

 

(**The 12 Thoracic Vertebra possess a unique set of rotating muscles – The Rotatores- which kick in once the spinal arches release)

 

Abdominal Muscles both orchestrate & allow Spinal Shape Shifting!

 

Ab-Solute Trouble: A Bad Gut Feeling

With Weak Abdominals, the contents of the abdomen (intestines, stomach, etc.) BULGE FORWARD - Hello Pot Belly!! The BULGE interferes with the normal adjustability of the spinal curves!! The spine finds itself stuck in one state, unable to adjust position & difficult to rotate!!

 

Back Pain Materializes when trying to rotate with the spine locked in the Configuration for Stability!! The Vertebrae become jammed and irritated!! OUCH!

 

LESSON: The Ab’s adjust the spine to either bear loads or be clear to perform rotation…When they are trained properly!!!!

Stay tuned

Next week Mr Preventer utilizes knowledge of the Abdomial-Spine Connection to design effective Abdominal Crunches to keep Back Pain at Bay!! This is information you’ll want to Ab-scond with!!!

Tranverse Abdominis

Though not as meddlesome as the Hip Flexor and Piriformis Muscles (See PowerWire #’s 23,31) The Transverse Abdominis Muscle of the Core is remarkably important to stabilize the spine, flatten the abdomen and power the body!!


Just the facts 

  • Transverse Abdominis is the deepest layer of the abdominal muscles
  •  It is known as the “corset muscle” because it envelops and contains the core’s contents!

  

  • Transverse abdominis arises out of the inguinal ligament at the pelvis and the inner lip of the hip bone; Tranverse abdominis fibers reach into the thoraco-lumbar fascia connecting hip and the lowest rib
  • T.A. joins the upper level abdominal muscles at the midline of the abdomen in a central ligament reaching down to the crest of the pubic bone….. AND (this is big) ….
  • Transverse Abdominis reaches into the inner surfaces of the lower six ribs where it INTERDIGITATES (there’s a nice anatomy word) with the diaphragm.

 The Study of Anatomy only begins with the origins and insertions of muscles. The art is knowing:

  • How Muscles move and connect.
  • Absorb, Create and dissipate force, &…
  • How the function (or dysfunction) of one muscle has far reaching effect somewhere else

Now It’s Time for The Rest of the Story

Transverse Abdominis is So Important Because it Makes the Breathing-Strength Connection – a key to Staying Muscularly Young!!

  • Transverse Abdominis literally intertwines with the Diaphragm. This way, lung/diaphragm power immediately compresses the abdominal muscles
  • Since the core is basically a ball of water (intestines, stomach, etc), compression BUILDS HYDRAULIC FORCE within the Core!!
  • Core Hydraulic Force born of the breath is released out the Sacro-Iliac Joint to the Hips and/or out the Obliques to the Shoulders and Hands to amplify muscle power!

 

Without this Breath to Core Power, the Human Body would be dramatically weaker!!

Solving the Mystery of Air
Transverse Abdominis helps settle the age old debate over when to breath during exercise…The answer is:
                        It doesn’t matter!!

 Any Rhythmic Breathing during training is amazing core work! This is why boxers, dancers and climbers have such well developed midsections without doing traditional abdominal exercises!!!

 

  

Know Breathing
The Transverse Abdominis, the Corset of the Core, is conditioned (and conditions us!) by assisting respiration while powering the rest of the body!

 Below, Mr Preventer trains Transverse Abdominis (and flattens his belly) by focusing on doing 5 SERENE BREATHES as he executes a fabulous side plank drill….He also needs to straighten up his workout room!!

Transverse Abdominis Keeps Lungs and Core Connected

  • You Should Get Connected Too  - with RanksAcademy!!
  • Learn Transverse Abdominis Breathing Technique for Flexibility, Strength and Core Training
  • Check the RanksAcademy Event Schedule for the Be Your Own Personal Trainer Workshops This Spring and Breath Easy!!

 

Lend Yourself a Hand

A major cause of pain and dysfunction over time is a disconnect from our body’s “Core”.

One of my favorite ways to resolve this problem is to utilize the fingers during exercise to engage the core. This is a trick good athletes do instinctively!!

By training the Proper Use of THE FINGERS during exercise, we can restore a Critical Finger-Core Connection and improve the whole body.

 

The Core Issue

v A Primary Reason some people are better athletes than others is that “natural” athletes are better connected to their cores!

v  Our Core is the aptly named central region of our body – It is essentially a water-filled cylinder walled in by the diaphragm, abdominals, pelvic floor and hip muscles.

v The Core produces hydraulic force (more on the hydraulics of the Core in future PowerWires) which our anatomy is designed to conduct out to our hands and feet to support movement

v An intrinsic skill of good Athletes is Connecting the Core’s Energy through their fingers…

v For the Everyman to avoid “inevitables” of aging, we have to MIMIC athletes first to become athletes later….This is what RanksAcademy is all about – Solutions at Your Finger Tips….

 

Going Digital

So is athleticism via connection to the CORE a God-Given skill only? Initially, yes …

But with TRAINING the Core can be Connected & the non-athlete can be more athletic - This is crucial to intervene in your Muscular Aging.

 

The Finger-Core Pathway

  • The Core-Finger Connection is initiated via a family of FOREARM muscles called the Wrist Extensors.

  • The Wrist Extensors run from the finger tips to the Outer, Lower Aspect of our Upper Arm (the Humerus)
  • Proper Action in the fingers (particularly the thumb, index and middle fingers) engage the Wrist Extensors to rotate the entire arm inside the shoulder socket!
  • This Arm Rolling Activates the Shoulder’s Rotator Cuff Muscles  which in turn engage the Connecting Serratus Anterior and Oblique Muscles of the Core

 

Point the Finger at Push-Up’s

For example, when doing a Push-Up, I focus you on the action of the Thumb and Index finger!!

 

ü  The Anatomy gets a touch tricky, but by driving the thumb and index finger isometrically down into the floor and towards the pinky finger you create a muscular reaction recruiting Rotator Cuff and Core to support the arms (See PowerWire #24).

Finger on the Pulse of Form

ü  By doing Push-Up’s with Finger Form, you work efficiently!

ü  The Push-Up’s strengthen diaphragm, pelvic floor and abdominals – all adaptations needed for golf swings, skiing & having a Pain-Free Body in all of your daily activities

 

Act Like an Athlete: Give Your Pain and Poor Posture The Finger!!

We teach techniques connecting the fingers to the core at RanksAcademy Trainer Training and the Be Your Own Personal Trainer Workshops

 

Check out the Event Calendar at RanksAcademy.com

It’s an Opportunity You Can’t Let Slip Through Your Fingers!!!

 

Future Digs: From Assisted Livings to ENHANCED LIVING

The First Baby Boomers turned 65 this past January 01, 2011. Many of my friends in their 60’s and 70’s (who still whoop me on the slopes and golf course!) are worried about where they will be in 20 years…They fear aging on 2 fronts:

  • Physically &…
  • Fiscally

My friends can’t see themselves in today’s “Assisted Livings”…I can’t blame them – Assisted Livings today ignore the most critical element of the Healthcare Future: high cost and less medical care/capita:.

SELF-RELIANCE will be King

My Experience & the PROBLEM:
I have worked in and consulted with Assisted Livings for years alongside bright, idealistic and dedicated people.
 I offered classes, but I could never penetrate my ideas into everyday resident life. To Adopt the Training Principles into Daily Action, a philosophical and design LEAP is Needed in Where and How the future aging population lives….

A Grand Vision for Solution:

By bringing together a System of Training, A Functional Design of Space and Trained, Continually Supported Staff, IDEAS of prevention can PERMEATE into living facilities and the Community at large.

I call this evolution of The Assisted Living model “Enhanced Living”.
 An Old Adage is getting a Baby Boomer update: An Ounce of Prevention will be worth Several Ounces of Gold!!

 All Systems Go!

Core Curriculum
Underpinning the Enhanced Living Model is practicing the physical principles of prevention:

  • Keeping the Core Connected via Restorative Exercise
  • Releasing Trigger Points with Deep Tissue Work
  • Maintaining Hip Range of Motion
  • In short, all the tenets of  The Ranks Training System

 In Enhanced Living, Residents becomes as trained as the Staff themselves. Residents’ Physical Performance is tracked and tested regularly.

Mission of the Space
 The Look of the Enhanced Living would be like a tree house or Nursery School playroom. The opportunities for touch and stimulation are literally built into the walls! (See PowerWire #’s 50, 40, 60)

The “Gym” (whether in the home or in the Living Facility) is blended into the living quarters!  - Sensory Stimulation and Stretch Stations are installed around the house!

This is not as hard as it sounds. Special Flexibility/Strength Stations can be placed in the wall and on the floor in areas the size of bathroom scales.

The Accoutrements of the  Exercise Room appear in the home blending practice into life – Hand Grips to help get “unstiff” in the morning and flooring Grips to help loosen up as you walk

Modern Squad:

  • There is Too Much Assistance in the Assisted Living.
  • Self-Reliance is the lifeblood of ENHANCED LIVING!
  • The Role of Staff is cuing residents to kick start their physical selves, enhancing strength and function.
  • Staff is key to the Enhanced Living – Smart Trainers Practiced in the Ranks System:
  • Postural Analysis
  • Removing Trigger Points
  • Defending Hip Mobility!!

 Staff Education in Anatomy, Postural Analysis and Physical Training is consistent and Ongoing.

 Age Will Happen and, alas, age will eventually win. But the purpose of Enhanced Living is to Reduce the Time and Pain of costly dependency by Preserving Muscular Youth.
This keeps the Healthspan in line with Lifespan as long as possible!

 Bring a Grand Vision to Life!
Get on Board with RanksAcademy for Enhanced Living in 2 Ways

  1. Become an Enhanced Living Specialist in Ranks Caretaker Training to help yourself and others!
  2. Hire Adam Poock to design an Enhanced Living Training Space in Your Home!

The Future Has Arrived!

 

Hamstring Release with Toe Touch Foot Work

Without Correct FOOTWORK, the Toe Touch is NOT an effective hamstring stretch! In fact it can easily strain your back! But with the right footwork the Toe Touch will work, keeping you Muscularly Young!

 

 

Do You Have Tight Hamstrings You Can’t Shake no matter how much you “Stretch”? You are likely not using The Right Footwork….This week we pick apart the most humble and common of Flexibility Drills – The Toe Touch –focusing on the most overlooked variable of form - Foot Work….

 
Ostensibly, touching our toes “loosens our hamstrings.”
 
PROBLEM: Reaching for the toes alone WILL NOT LOOSEN Hamstrings…It may do just the opposite! For the Toe Touch to work, Your Feet must Work as well…Here’s Why:
 
The Anatomy of HAMSTRING TIGHTNESS
 
 
  • Hamstrings are a Family of three muscles running from the lower legs up to the pelvis
  • 2 muscles (Semimembranosus and Semitendonosus) emerge from the upper/inside lower leg (the tibia)
  • 1 Muscle (the Biceps Femoris) emerges from the upper/outside lower leg (the fibula)
  • All 3 commonly attach into a large rough boney prominence below the hip socket called the Ischial Tuberosity
  • A Branch of the Biceps Femoris (the short head) also attaches to the rear upper thigh bone
 Our much maligned hamstrings should be tight because, Positioned in the back of our legs, Hamstrings’ job is to constantly keep us upright!
Especially, if we have any kind of FORWARD POSTURE and TIGHT HIP FLEXORS (See PowerWire #23) the Hamstrings have no choice but to be tensioned all the time!!
 
A Touch of Irony
Since Hamstrings are in place to keep us from falling on our face, when we bend over to “loosen” hamstrings, the Hamstrings must tighten even harder!!
Mr Preventer attempts a Toe Touch without properly using the feet. This only serves to tighten the hamstrings and strain the back!!
 
Solution: Footwork!!
The Key to Proper Toe Touching (forward bending) is Actively Involving the Feet!
In the pics below, my feet ACTIVELY TURN OUT as if using my feet to split the rug.**Note that I START with my feet POSITIONED SLIGHTLY TOED-IN, so that I can more easily press them OUT as I fold over…
         
As I Forward Bend, My Feet WORK LIKE MAD to Pull the Rug Apart. My feet do not move, they just push a separating force through the floor!
 
This EXTERNAL ROTATION of my feet is the FOOTWORK of the forward bend!
To turn out my feet I must recruit the EXTERNAL ROTATOR MUSCLES OF MY HIPS – These are the critical Gluteus Medius and Piriformis Muscles.
 
How Footwork Helps the Toe Touch:
By Keeping my feet actively engaged in external rotation as I fold forward, I am using butt muscles to oppose the Hip Flexors and keep me stable…
 
The Footwork gives my Hamstrings a REPRIEVE from keeping me upright!
Due to the proper Footwork, my Hamstrings can be relaxed and free to lengthen!
 

Get Muscularly Young from Head to Toe Touch with The Ranks!  
Don’t Think of YOUTH as a finite substance we’re born with and Burn Through over time… “Youth” is a Powerful Muscular State we attain when our parts are aligned and our Core Connected…So Check out RanksAcademy for the next Older Athlete Flexibility Workshop and Stay on Your Toes!!!
 
 
 

Neck Rescue!

One of the major problems for the Older Athlete is NECK PAIN & STIFFNESS…

The typical (& frustratingly simple) advice for neck problems is stretch and strengthen your weak neck muscles…This is the same dismissive advice we usually get for back, shoulders and knee problems as well!!
 
Throw Me a Line!
To solve a neck problem you can’t just Stretch and Strengthen – To SOLVE NECK PROBLEMS you need to perform a RESCUE – A Neck Rescue!!
 
 
Rescue ME!
  • You Need Rescue when cast on a desert Isle
  • You Need Rescue when  Lost at Sea
  • You Need Rescue when cut off from civilization!!!
 
The Pained Neck needs Rescue for the same reasons!  -
Your Neck becomes Functionally detached from the rest of your body – Particularly your Core!
A Neck Rescue is what we do to Re-Attach!
 
Becoming Neck-Wrecked
 
  • A habitually forward leaning head leads to Chronic Neck Trouble!
  • With too much sitting, Gravity constantly yanks the head forward! (This is also known as TOO MUCH Head and Neck FLEXION…)
  • The muscles which PULL THE HEAD BACK become overwhelmed, and more importantly, ABANDONED….
 
Discon-NECK-ted
We can not forget that the Body does not function as distinct segmental parts, but rather as a cohesive whole….5 Limbs (arms, legs and the Neck/Head) emerge from and are powered by our CENTRAL CORE (See PowerWire #’s 8,34)
 
  • A Family of Neck Extensor Muscles pull the head back: Splenius Capitus, Splenius Cervicis and the Trapezius…..
 
  • These muscles run from the thoracic spine (between the shoulder blades) up to the base of the skull….
  • The Trapezius Muscle also extends sideways grabbing onto each shoulder blade
  • The CONNECTION: The Shoulder Blades via the Serratus Anterior muscles Connect to the Core

 
 
The Rescue Plan
  • What causes Neck Pain is a WEAK CONNECTION between The CORE the SHOULDER BLADES and the NECK EXTENSORS!!!

  • The Key to Neck Rescue is precise Neck Extension Exercises reconnecting the Neck to the Core.
 
Re-Con-NECK-ted
Below, Mr Preventer demonstrates an example of a Neck Rescue Extension Drill
 
The Key is extending the head while turning out the hands. This connects the Neck Muscles to the Shoulder Blade/Core Muscles
 
With a Neck Rescue, Beleaguered Neck Extensors no longer painfully exhaust themselves holding up the head.  With Neck Rescue, the head is ultimately held up with a reconnected core!!
 
Neck Rescue is complex but crucial for the Older Athlete!!
 
 Of course, consult a trusted physician, a great physical therapist or experienced trainer before treating your neck! &….
 
Save Your Neck with RanksAcademy
 
Neck Rescue is a dedicated segment of the “Be Your Own Personal Trainer” seminar series (along with Hip Rescue and Shoulder Rescue). Check the Event Calendar and Get Yourself Rescued!

Restorative Drills: Vitamins of Exercise

Exercise and Nutrition are SIMILAR in how they make us Healthy IN THIS INTERESTING WAY....
BOTH Exercise and Nutrition require a form of VITAMINS...
 
A Nutritional “vitamin” is an essential nutrient “vital” to our normal health.
 
Vitamins act like CHEMICAL SPARKPLUGS activating our innate metabolic machinery to unlock food’s nutritional potential. Vitamins don't provide energy directly - they make the food we eat work better!!
 
Conversely, vitamin deficiency allows food to pass through us without yielding its potential to nourish - leading to significant metabolic disorder!!
 
Food for Thought:
GUESS WHAT? There are  drills and skills  which act as Exercise Vitamins  by enhancing our ability to perform!
 
For Most People, especially the Older Athlete - exercise is not nearly as nourishing as it should be. People stay stagnant in performance and lingering in pain because EXERCISE SPARKPLUGS are Missing!!!
 

 
In the Ranks System, these Exercise Vitamins are called “RESTORATIVES”….
 
  • “Restoratives” are small exercise drills that Muscularly Build Ideal Posture and Alignment by FREEING and STRENGTHENING Mobility at the Hips, Shoulders, Neck, Ankles and even Fingers!!
  • “Restoratives” are  woven throughout a workout , usually done in increments of 60-100 repetitions
  • Restoratives Restore FORM into our structure – thus allowing us to safely perform more challenging ( and fat-burning) exercise.
 
Restoratives Help Get Around this Exercise Paradox:
 
We Need to Be In Shape to Get In Shape!!!
 
-          We need exercises such as Push-Up’s, Squats, Jumping and Sprints done with FORM in order to get in shape
-          It Requires Ideal Posture and Alignment to perform Push-up’s, Squats, Jumping and Sprints with Form

    -  Building Posture and Alignment Requires Work!!

-          If our Posture is not alrready perfect, How can we build the Strength for form when Exercising Hurts us???
 

Restoratives to the Rescue!!
-          By SEQUENCING RESTORATIVES into our Push-up’s, Squats, etc.,  Alignment Building is fed into the workout 
-  An “exercise Vitamin” is being given along with the Exercise Meal to unlock the potential of training!!
 
Example: Unlock Your Push Up’s with a Hip Restorative Drill!!
* OY!  - Doing Push Up’s with Less than Perfect Posture is only partially effective
* OY OY! - I will likely aggravate my neck, shoulders and Low Back.
SOLUTION
* By creating a SEQUENCE of Push Up’s paired along with a RESTORATIVE for my hips, shoulders, etc. the payoff for my efforts goes up considerably!!
* My Workout is safer and I am meeting the dual needs of fixing posture AND getting stronger! (See PowerWire #56)
 
.
 
Mr Preventer improves his form and greatly increases the effectiveness of a Push Up routine by SEQUENCING a Restorative Drill for Hip Range of Motion in between sets!!
 
The key to exercising the Older Athlete:
  • Identify weak spots
  • Fix those spots as you train by mixing in the right RESTORATIVES!!!
Restore Your Workouts with Vitamin Ranks!!
Learn a treasure trove of Restoratives and Sequencing this year with RanksAcademy!! Check the Event Calendar and Watch Ranks TV!

The 3 Worst Occupations for Your Back!

Over the years, Mr. Preventer has made several visits to offices and worksites for “thrown-out” backs – i.e. excruciating (& scary) back spasms….
 
I’ve gotten S.O.S.’s from Chefs, taxi drivers, programmers and hair dressers - all with terrible On The Job back pain. I once had to fix a rabbi and a priest in the same day – no joke!!
 
Anecdotally I have a list – based on personal work experience – of the 3 Worst jobs for a BAD BACK…
 
Before I reveal my top 3, let’s take a step back to explain the 2-step process creating workplace back pain in the first place….
 
Work’s Nasty 1-2 punch
1)      Asymmetrical Seated Activity (i.e. Desk Work) – Inevitably, prolonged Repetitive Manual Work from a seated position will freeze Hip Mobility (a low back killer! – See PowerWire #23)
2)      Moving Without Hip Help! – Lifting and Bending with stiff hips shifts WAY TOO MUCH stress to smaller Low Back muscles -Particularly Lifting Asymmetrical Loads & Repetitive Turning in one direction (See PowerWire #45)
 
Occupations Cause Big Back Trouble by insidiously combining the Worst of the Back Pain Threats – Too Much Sitting Followed by Unforgiving Movements!!!
 
#3 Worst Occupation for Back Pain
Teacher (Elementary/Nursery)
Bad Back to School
 
Generally speaking, the smaller the kids, the worse the Pain! First there is sitting – writing lesson plans, correcting papers, etc…followed by bending over to talk, listen and collect papers – to say nothing of those little chairs!!
The Report Card is Not Good for Teachers and Their Backs
 
#2 Worst Occupation for Back Pain
Dentist
Dentists Get the Plaque – for Unfortunate Sitting Position!! Stooped Over and Twisting into a small space for hours on end – Dentistry does not give the Lower Back very much to smile about!!
#1 Worst Occupation for Back Pain
 
Nurse
Nursing Back
Sitting for paperwork and computer entry followed by lifting the most Asymmetrical of Loads – OTHER HUMAN BODIES – makes Nursing the job most likely to put your back in the infirmary!
 
Little SECRET SOLUTIONS of Ranks On The Job WELLNESS:
A pain free back emerges when we treat ourselves where we hurt ourselves… For Workplace pain you need Little drills performed for 30 seconds a few times a day while at work!!
 
…& If your job is hurting your back, DON’T QUIT!! We Need our Teachers, Dentists and especially NURSES!!
 
Call Mr. Preventer!! RanksAcademy has “On The Job” Wellness Consulting where we teach AMAZING SELF-CARE Techniques (See PowerWire #’s 25, 57) turning you into your own best therapist!!
 
Especially in this time of working WELL BEYOND THE SYMBOLIC AGE OF 65, Everyone Needs to Nurse Their Backs because every job can hurt!!
 
SO Visit RanksAcademy.com and Check OUT RanksTV!!

Nurse Yourself to Muscular Youth On The Job with RanksAcademy!!

Back Bend Straight!

 

The Mission of RanksAcademy is Making Over the Physical Experience of Aging via the Ranks Training System… You can literally stay “Muscularly Young”, entering your 70’s and 80’s as athletes…(See PowerWire #2)

 
A staple theme of the Ranks System is Back Bend Training….
 
Back Talk - Why you need Back Bend Training:
 
The Ultimate Catalyst of Physical Aging is Gravity-Induced Postural Loss. Unchecked, Gravity Folds us over, robbing healthy spinal arches,  unhinging our core, causing friction in our joints – MUSCULARLY AGING US!!
While we cannot Beat Gravity - nor would we want to: Gravity is Crucial to Healthy Bone Mass, Digestion, and even the lymphatic system – (See PowerWire #30)….WE CAN, via Back Bending, HARNESS gravity to RESTORE our posture!!
 
 
Get Back In Line!!!
An important Mr. Preventerism:
“Gravity may take away posture but it also puts posture back!!”
 
Time spent in back bends is incredibly nourishing for joints, spine and Posture because we temporarily place ourselves in a relative position where Opposing Gravity builds back Alignment!!!
 
 
Standing Easy!
Starting your back bends can be a cinch!! Below, my great friend Billy, golf pro extraordinaire, performs a Gentle Mini-Back Bend…
 
Facing Forward, I have Billy shift his pelvis further back from the wall than his shoulders. This way, the Line of Gravity lands between his Shoulder Blades creating a slightly concave spinal arch!! - …Now, opposing Gravity RESTORES ideal form of the spine!! (See PowerWire #27)
Back Bend the Rules
Back Bend Safely by Knowing Technique and Form Backwards and Forwards!!
1)      Technique - Back Bending is not done by crunching back your spine but rather by ROLLING THE HIP BALL AND SOCKET into Extension!!...In other words, a Back Bend is not so much a back compression but a Front Lengthening with a Back RELAXATION!!
2)      Activate Form! - Active Hand and Foot Positioning is Critical –in Back Bending, the force and direction fingers and feet  connect  with the ground guide SAFE Hip & Shoulder Positioning– this is a theme to be explored in Future PowerWires….
 
Another highly accessible back bend is the The Downward Dog Stretch. This fantastic pose is a Back Bend because the relative position in gravity develops a Strong Concave Spinal Arch.
Counteract Gravity’s Forward Pull by re-positioning yourself in gravity regularly….
 
The art of exercising properly is positioning ourselves in gravity in such as a way that muscular efforts build IDEAL HUMAN FORM!
 
 
Plan to Bend Back into Shape with RanksAcademy!!
 
Check the Event Calendar for Workshops and/or Hire Adam Poock to Get Back– WITH PROPER TECHNIQUE - to Muscular Youth!!
 
Mr Preventer Bends it up a Notch!

Foam Roller, Roll Over!!

 For a While Now, FOAM ROLLERS have been in vogue (in gyms, studios, & clinics) as a tool for deep tissue/flexibility work….

I am a Huge Proponent of what Foam Rollers are SUPPOSED TO DO…
 
IN Fact, The First Third of the Older Athlete Flexibility Workshop is devoted to Mapping our Human Musculature & Training HOW & WHERE to Perform SELF-APPLIED Deep Tissue Techniques…
 
Missing Honor Roll…
 
  • I am NOT A FAN, however, of Foam Rollers for Self-Applied Deep Tissue Work!
  • Deep Tissue Work– Done with Right Technique and Frequency - not only restores Flexibility but improves BALANCE, Quickness and Coordination!!
  • Unfortunately, Foam Rollers flop as effective everyday massage tools because they are WAY TOO BIG!!…Happily, The Ranks has a Massage Tool which STEAMROLLS the Foam Roller…
 
BETTER MOUSE TRAP
In The Ranks you use  a Massage Tool of my design - The Trigger Point Bag (See Pics below)…far simpler and far more effective than Foam Rollers:
 
* Getting On Point!!
- Even Though Calves, Quadriceps and Butts SEEM big, the actual points of muscle trauma causing us pain and stiffness are VERY SMALL (See PowerWire #3)
 - The Foam Roller DO NOT Give a Small Enough Point of Contact on the Muscle to be effective…My Trigger Point bag does!!
 
** Get to the Point!!
-          There are several points in need of Deep Tissue work where the Foam Roller Cannot Reach at All! (See Pic of Mr Preventer above…)
-          The Scalene Muscle of the Neck and the Infraspinatus of the Shoulder (The Rotator Cuff) are reached Easily with the The Ranks Massage Tool and can barely be touched with a Foam Roller!!!
 
*** Get to the Point Whenever You Need!!
Moreover, we need Self-Applied Deep Tissue Work on the run – while driving or at work!!. We need a massage tool IN OUR POCKET so we can Fix Ourselves between bouts of sitting when we are literally at most risk!! (See PowerWire #’s 25, 38)
 
Let’s Roll!!!
Get Enrolled with RanksAcademy in 2011! Check the Event Calendar for the Next Older Athlete Flexibility Workshop and SuperPrevention Series.
 
Hire Adam Poock for Personal Consulting or a Private Workshop for your Home or Business…
Get the Right Tool and Do Your Own Deep Tissue Right!
 

Exercise Juggling

The Art of JUGGLING has been part of civilization since earliest recorded history – Depictions trace back to 2000 B.C. Egyptian tombs!

Juggling’s origins are believed of ancient shaman and medicine man ritual (with women as traditional practitioners – Even Pharaoh knew women were better multi-taskers!! ).
From Middle Age Court Jesters to Modern Day Birthday Parties, juggling is a celebrated showcase skill…
 
I think Juggling resonates through time because it exemplifies man’s unique capacity to accomplish singular goals by doing MULTIPLE THINGS AT ONCE!!
 
….At RanksAcademy, the Theme of Juggling is Critical in your EXERCISE LIFE…
 
People come to me all the time with SPECIFIC REQUESTS
  • Better Golf
  • Skiing Without Foot Pain
  • A Ripped Stomach!
  • Fix My BACK!!!!
 
Reaching ANY of these specific goals requires MULTI-TASKING the GENERAL GOAL of Building and Maintaining a body POISED TO PERFORM!!!
 
EXERCISE JUGGLING
 
To Achieve Any Specific Physical Skill or Objective you MUST ALWAYS Juggle the Following Concurrent Behavior:
Drill & Practice Your Symmetrical Alignment! (See PowerWire #46)
 
Keep These Balls in the Air!!!
RanksAcademy Principles of Training Juggled into all training:
 
1)      Develop Symmetrically Powerful & Flexible Rotators of the Hips (See PowerWire #31)
2)      Develop Symmetrically Powerful & Flexible Rotator Cuff of the Shoulder (See PowerWire #24)
3)      Practice Back Bending – the Best way to ensure excellent posture is adapt to extending backwards (More on the Magic of Back Bending coming soon!!)
 
Stuck in Place?? Start to Juggle!!
When you are not getting better, either at Removing Pain or Improving Performance, you probably only have 1 ball in the air…
Juggle the Exercises building alignment with the specifics of what you want to do! You need at least two exercise campaigns at once to get to your one goal!!
So Get Your Show on the Road and Juggle in RanksAcademy!!

A Holiday IT Band Knee Recipe

 

Here is a plea I heard from a tennis playing friend at a Holiday Party:
 
“My Knees Hurt from Tennis and Running! My Doctor says it’s because I have tight IT Bands – Can you give me an IT Band stretch to fix my knees???”…..Alas, nothing is so simple in biology, exercise or life…To restore the IT’s or knees, we have to band together multiple ingredients….
 
What is an IT Band??
  • The Iliotibial Band (the “IT”) is a thick layer of connective tissue running down the outside of the thigh
  • Emerging out of the top of the hip bone, the IT fuses into the gluteal muscles – particularly a massive tendonous connection into the POWERFUL GLUTEUS MAXIMUS!!
  • The IT Band tapers into a strong tendon connecting into the upper outer tibia (the shank bone) of the lower leg
 
Why do we have IT Bands??
-          The IT Band is not a muscle but a wide, fibrous cord needed to translate the force of our powerful hip muscles into extension of our knees!!
-          Furthermore, the IT Band holds together our upper leg (the femur) and both lower legs (tibia and fibula) stabilizing the knee!
 
YES, a constricted IT Band can ABSOLUTELY disrupt smooth function of the knee – but Hip Muscles Bear OVERWHELMING responsibility for tightness and pain!! This is why Stretching alone does not loosen the IT Band or keep us Muscularly Young!!
 
Get the Band Back Together!!
  • My friend DEFINITELY had TIGHT IT Bands affecting her knees!
  • But To loosen the IT’s and fix the sore knees, a Stretch had to be incorporated into a larger IT Band Recipe with ingredients all used together!!

The Recipe for IT Band Success:
a)      Heaping Tablespoons of Deep Tissue Work in the Butt!
b)      POSTURES that load and Lengthen the IT Band and Hip Muscles Together (such as the Resisted Pigeon Pose – See Fixin’s #2)
c)      Hip/Knee Strengthening Drills such as the Hip Blast or Transverse Plane Lunges to CONSOLIDATE the changes made with Deep Tissue Work and Postures (***Both of these exercises are Ranks staples and will be explored in future PowerWires..)
 
RanksAcademy teaches the Recipes for Flexibility, Balance and Posture!!
 
 
Start Cooking This Thursday Evening, December 2nd at Gym Source, 106 Needham St in Newton, MA from 6-7PM
Meet Mr Preventer for a PowerWire Live IT Band Special & Treat Yourself the Better Knees This Holiday Season!!

Flexibility at the Museum

 

I Hear this Complaint all the Time:
“Going to the Museum Kills my Low Back!!”
 
Stands to Reason
Prolonged Standing (especially if you do lots of prolonged sitting) is brutal on your back because of STIFF HIPS.
While standing, we ease stress and maintain circulation by Subtly SWAYING side to side via deep hip rotations….
Immobile Hips curb this ability to sway leaving smaller low back and leg muscle quickly overtaxed after a few minutes standing!!!
The Artful Solution
 
The Key to Museum Survival is employing a Restorative Hip Movement standing in place! My favorite Restorative you can do invisibly is a Standing Hip Extension – a Heel Squeeze.
 
  • While Standing Slightly Pigeon-Toed, squeeze your Heels as if trying to push the floor together between your Feet
  • This is an ECCENTRIC exercise, meaning your feet don’t actually move – they just drive force towards each other into the floor - do this 20x in a row in front of any piece of art - you'll look perspicacious!!!
  • This drill frees (mobilizes) the Hips’ ball and socket motion (See Last Week’s PowerWire #53) to Restore Swaying and save the back
 
 
Mr Preventer Surreptitiously Practices the Standing Heel Squeeze while Pondering the Meaninglessness of this Jackson Pollack…..
 
Stroke of Genius???
 
To Stay Muscularly Young, You need a Steady Stream of Restorative Drills like the Standing Heel Squeeze daily!!!
 
Terms of Art
In the Ranks System, These Drills are Called Jawbreakers (See PowerWire #25) and they are a Major Theme in your Exercise Plan.
 
Learn the How to Fix Your Body on The Run with Jawbreakers at the Older Athlete Flexibility Workshop this November 30th, December 2nd and December 7th at The Energize Fitness Studio 1387 Washington St in West Newton
 
You’ll Feel Wonderful!!!

68 Exercise’s BIG Preventable: Rolling Hips!!

Big Picture
 
We have lots of fun with the PowerWire, but the STAKES at RanksAcademy could not be BIGGER – Aging, Pain, Staying Independent, Strong and Free….
 
Big Point
If you are serious about Staying Muscularly Young and Preserving Your Physical Freedom, You must Train the Biggest Preventable of Exercise:
 
 
DEFENDING THE BALL & SOCKET ACTION OF YOUR HIPS!!
 
Big Concept!!!
  • If our body were a house, its foundation would be in its center and that center would swivel!!
  • The Hip is a Ball and Socket Joint. Even with feet still, the Hips are meant to rotate the trunk. I cannot overstate how freely rotating hips ease stress all over the body!!
  • EVERY grasp of the hand or direction of gaze starts with some rolling motion of the hips!!
  • Without unencumbered Ball & Socket Motion of the Hips, The Body WILL NOT Perform up to Potential!!!
 
(Mr Preventer and his big cat demonstrate the ball and socket action of the hips)
 
BIG Trouble
The Rolling Motion of the Hip Joint is easily compromised!! (See PowerWire #’s 23,30). This Causes Inevitable Overstress to quickly pile up for the Neck, Elbows, Low Back and Fingers!! This is How Muscular Aging Begins!!
 
BIG TIME HELP
In The Ranks System, you defend Hip Ball and Socket Motion with Resisted Hip Extension and Resisted Hip External Rotation Exercises….You Learn a Family of Drills to Practice all the time – When you wake up, as you lift weights, before and after training...Hip Ball and Socket Restoration is a BIG Part of Ranks Training!!
The Start of Something Big!!
 
  • You Can Learn about Hip Ball and Socket Action at the Older Athlete Flexibility Workshop the November 30th, December 2nd and December 7th at The Energize Fitness Studio1387 Washington St in West Newton
  • Check Out the new Ranks Feature, “PowerWire Live” This Tuesday, November 16th from 6-7PM at Gym Source, 106 Needham St in Newton. Mr Preventer will hold a MeetUp Question and Answer on this week’s PowerWire on Hip Function!! It’s Free Thanks to Gym Source!!
  • It’s an Opportunity Too Big to Miss!!!
 

 

Calf-Einate Your Balance!!

Coffee Talk

It’s a Myth that you must inevitably lose balance with age.
 
We Discussed in PowerWire #’s 51 & 52 that BALANCE is Ordered Muscular Movement manipulating the shape of our core keeping us stable in Gravity.
 
Brewing Up Some Balance
 
Muscles all over our body contribute to attaining Balance!
  
One of the Major Muscles of Balance is The Calf (See PowerWire #39).
The Calves Indispensably Puppeteer Knees and Feet (as well as the hip via the cross-hatching attachments to the hamstrings)!!
 
Mobile strong Calves PERK UP Balance greatly!!!
 
Not The Same Old Grind!!! - If You Want Better Balance, Try These Self-Applied DeepTissue Techniques for the Calves
 
 
Self Applied Deep Tissue Work is a Staple of The Ranks System conditioning the Flexibility and Power necessary for Great Balance.
 
 
 
  • From Hands and Knees use Your Own Knee as a massage tool to find and hold the Pressure-Sensitive Points in Your Upper/outer Calf
     
 
 
  • You can Accomplish the same technique using one of my RanksAcademy Massage Tools (Everyone should have one these!!)
Hot Contents!!
Self-Applied Deep Tissue Work is crucial to staying Muscularly Young, but the techniques are tricky. Discuss your Exercise plans with a physician you trust, a great Physical Therapist or a Great Trainer….
 
& Grab a Cup of RanksAcademy!! Learn the Self Applied Deep Tissue Techniques for the Calf (as well as lots of other muscles) at the next Older Athlete Flexibility Workshop…& Go to RanksAcademy.com to Get Balanced and Flexible!! You Deserve the Break!!
 
 
 

 

Ship Shape Balance!

Want Better Balance??... Get a Boat! – Or at least study one…
 
A Hull of an important feature on boats is the BALLAST!
 
A Ballast is a weighted chamber in the bottom of a boat filled with dense substance – gravel, sand or usually WATER…
 
Ballasts gives Stability – When wind and waves force the boat one way, the inner Ballast shifts the opposite way preventing tipping!!
 
Balance Ahoy!
Our human form is Ballast-Equipped as well - With our Core!! (See PowerWire #8).
The core is our Central fluid-filled space muscularly enveloped by diaphragm, abdominals, pelvic floor and hip muscle.
 
Perhaps the most important feature of our Core is it Can Adjust Shape As Needed! What the Ballast does for the Ship at Sea the Core does for Our Body on the Move!
 
Keep your Balance Seaworthy!!
Boats Have Pumps and Valves to Adjust Ballasts….We Need Flexiblity and Strength to Muscularly Adjust the Core (Focus on Feeling your stomach muscles activate when you bend down and straighten up!!)
 
 
Throw Your Balance a Life Line!
Keeping Your Ballast Pliable and Strong:
  • Deep Tissue Work Releases the Muscle of the  Core (See PowerWire #’s 22, 46, 38)
  • Core Training is Balance Training and Vice Versa
-          The Next Older Athlete Flexibility Workshop is this November 30th, December 2nd, and December 7th at the Energize Fitness Studio, 1387 Washington St. in West Newton.
-          Learn Core and Deep Tissue Techniques bringing together Flexibility and Balance.
-          Also look for Regular Balance, Posture and Pain Management Classes in Newton and Dedham!!
 
Don’t Miss The Boat!!
Set Sail with RanksAcademy & Batten Down Your Balance Hatches!!

Balance: The Musical!!

 

Balance of PowerWire :
This Fall the PowerWire will be exploring the most Urgent yet Loosely Understood Topic in Exercise and Prevention - Balance!!
 
Checks and Balance:
Questions Abound….What Connects our Ears and Muscles? Must Balance worsen over time? How does head position and posture affect balance on my feet???
 
Answers Begin , Ranks Readers, with a Sound Working Definition. In order to Tune-Up Balance, let Mr. Preventer get you humming along with this Note:
 
“Balance is The Music of The Muscles…”
 
 
A Closer Listen –
Music is the art of ordering sound (or combinations of sound) to produce compositions of unity and harmony…. While Music, like balance, covers a vast variable spectrum, Timing is everything! – knowing when to play and WHEN TO REST!!
 
To our Neuro-Muscular System, Balance is much the same – the Composition of Forces creates a muscle melody (i.e. standing on one-foot) supported by muscle harmonies (arms extended and fingers engaged to add stability)!! We Need Both The Melody & The Harmonies to Make Balance Happen!!!
-          Instruments: Our muscles, capable of producing force
-          Sound: Force born of muscle movement
-          Composers & Conductors: Some balance is re-playing a pre-composed muscular ditty: somersaults, golf swings, Frisbee throws and Moon Walking!!
-          Much Balance is Jazz – Brain and Nervous System are fed an ongoing instant stream of info about position in space from joint receptors and our vestibular system: sensory cells within the 3 semi-circular canals of our inner ears.  We SURVIVE on spontaneous reaction to stepping on cracked pavement or ducking a thrown shoe…
 
 
 
Get the Band Back Together!!
So Do You Want Better Balance??? Then Get Your Muscles Back in Harmony!!
  • First, see the Muscles of Your Body as a Force Producing Orchestra with the mind Conducting. Take note of who is playing too loudly (See PowerWire #23) and who is not playing enough. (See PowerWire #31)
  • Second, let RanksAcademy be Your Muse! Watch later this fall for the Balance and Posture Training Demo’s in Newton, MA, The SuperPrevention Series for Caretakers and Families at Boylston Place in Chestnut Hill and another Flexibility Workshop this December.
 
When it comes to your great balance, you’ll be singing a different tune!!!

Sensory Nutrition for the Caretaker Class

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Last week I received a simple yet urgent query from a PowerWire reader:
“I'm interested in becoming a caretaker. I'm not sure what this site can offer me.”

Buckle Up, Ranks fans! – Because who our Caretakers will be, and what skills they possess will be the difference between family fortunes saved and lost – the key skill being an Understanding of Sensory Nutrition….

Take Care &Take Cover!!
·         The U.S. Aging Population is only rumbling now – The Very First of the Baby Boomers will hit age 65 this January 1, 2011 with 75 million more Boomers to follow!!

  • By 2015, approximately 23% of the U.S. population will be over age 66 with greatest percentage growth in the 85+ population
  • The Caretaker Class will explode due to a Vicious Circle of Mobility Loss within the aging population. This Vicious Circle Typically Goes this Way:

-          Earlier in life, an initial loss of HIP FUNCTION causes postural and movement compensations.
-          Over time, inefficient movement cause joint/muscle trauma and PAIN, decreasing movement
-          Loss of Movement Starves us of “Sensory Nutrition”

Sensory Nutrition - Careful Now!!
Muscles, Joints and Skin are wired to sense pressure, stretch and speed….Our Mobility itself nourishes our muscles’, skin’s and joints’ capacity as SENSORY DEVICE. Our most important movements are some of the most subtle - closing a car door with our hip or feeling for the bathroom light in the dark with our hand…

We must BRUSH UP AGAINST THE WORLD AS WE MOVE receiving and acting upon constant environmental sensory detection on the fly!! This keeps us smooth and safe in movement.

Care Not Free!!

The Stream of Sensory Nutrition stops when we stop moving!
Mobility Loss Speeds the Pace and Vastly increases the cost of Aging!! Lost ability to be Safe when moving is a 24 hour problem requiring timely and expensive care.

The Most Important skill of the Caretaker will be Providing the Sensory Nutrition which someone cannot provide for themselves!!
Strategic Touch at the hips, rotator cuff and calves is the greatest tool in keeping someone safe (See PowerWire #’s 9,24,40) and the Caretaker is the person best positioned to administer it.

The Caretakers’ role must evolve from one of watching and helping after an incident to Intervening in, Defending, and Recovering Function.

I believe The Rising Class of Caretakers will come from 3 areas
* Professionals and Agencies
* Family Members
* People Caretaking for Themselves

Everyone will need training….
For the New Class of Caretakers RanksAcademy is Offering Caretaker Class! Learn the Anatomy of a Fall and Sensory Nutrition needed to keep bodies independent and safe on the move. Check the Event Calendar at www.RanksAcademy.com

So Take the Care to see that your Caretaker has been in Touch with RanksAcademy. We are Re-Defining Aging by building the Class of the New Class of Caretakers!!


Go to the Ranks webpage

 

Hatching a Flexible Concept

The Older Athlete Flexibility Workshop is Going on this Week!!

In Section I last night I laid out the following:
  • The Definition of what Flexibility is (and what it is not!)
  • An Explanation of How Flexibility is Acquired
  • A Question to Incubate in The Class’s Minds:
 
“Is the above pic of me in a split (with my friend Betty) Flexibility (or not)???”
The Cock-Eyed Answer: We Can’t Say For Sure!!
 
Ruling the Roost:
I Teach in Class I that Flexibility is Made from Scratch when a Stretch is Performed with Specific Rules of Strength:
 
A)    The Shoulders and Hands Must Be Engaged (in an external rotation)
B)    The Hips and Feet Must Properly Connect to the Ground
C)    Breathing must be Focused and Regulated Appropriately
 
None of This Pecking Order of Rules can be Discerned from a Picture!!

 
-          So if all your attempts at Stretching still leave you Stiff and in Pain, The Sky is Not Falling!!!
-          You Simply Are Not Being Eggs-Act Enough with Your Technique!!
 
Be The Early Bird…
The Next Older Athlete Flexibility Workshop will be Announced Soon.

Fixin's: The Resisted Pigeon Posture

A Fixin’ Every Body Needs!!

 
Our Human Form Has a Primary Vulnerability: The External Rotators of the Hip!!
 
  • This Group of 6 Muscles Runs Diagonally out of the Pelvis, down into our UpperMost Thigh. The Hip External Rotators form the Bulk of our Upper/Outer Butt Cheek, connecting our core (See PowerWire #8) to the Leg & The Ground!
  • The Hip External Rotators Profoundly Effect every Nuance of Our Function and Posture by Holding Together the Body’s Alignment of Skeletal Arches and Core Hydraulics
  • Too Much Sitting Weakens the Hip External Rotators, causing Pain & Compromising Posture and Performance – a condition known in The Ranks as BITTER END!!!
 Main Ingredient
Whatever problem you aspire to FIX (from golf swing to taking out the trash) treating your Bitter End has a prominent role.
 
Mr. Preventer’s Best Fixin’ for Bitter End Issues is a family of drills called Resisted Hip Extensions!!
 
Above is pictured such a drill – The Resisted Pigeon Posture – here’s how it’s done:
 
A)     Starting from Hands and Knees, slide one knee Forward and extend the opposite leg behind you; your fingers pressing down and forward into the ground
B)     Next, we engage the Hip Rotator Muscles of the Front Hip by Pressing the Front Shin Down into the ground!
 
*** Take Flight: Pressing The Forward Shin down is the key to making the Posture effective. Here’s Why:
An enormous concept to understand is Flexibility is Defined as our Strength Through a Range of Motion!!
*** Thus, Muscular Flexibility is NOT created by stretching, BUT by the CONTROLLED RESISTANCE OF GRAVITY’s TENDENCY TO OVER-STRETCH US!!!
 
Advanced: In this next pic, I am lifting my arms back and behind me and must REALLY use my Lengthened Hip External Rotators to Hold me Up!! This creates Flexibility!!!
 
Best Used: I love Resisted Pigeon between sets of exercise for 30 seconds to keep the core engaged as we go
 
Best Served With: Deep Tissue Work for Bitter End - There is nothing like Combining Deep Tissue Work and Postures to develop the Blend of Movement and Strength the Hip Needs to Stay Muscularly Young
 
Tricky: Resisted Hip Extension Drills are Indispensable Tools of Recovery and Prevention - but you'll want some educated supervision...

Always: Talk to a Good Physician (preferably one who does yoga) about your exercise plans. Find a very smart PT or trainer and Check Out RanksAcademy!! The Next Older Athlete Flexibility Workshop starts September 27…See the Event Calendar at www.RanksAcademy.com for all the ingredients to Muscular Youth!!!

Engrams – The Road Home to Flexibility

 Getting off the golf course a couple of weeks ago, a friend saw me stretching in the clubhouse….

 “I could NEVER do that!” he said.  & At that moment, he was right!
 
– Not because his body was too far gone – he is actually in great shape, but because he didn’t know where his Engrams were!!!
 
An Engram is an engrained memory of a physical action & Our Muscles are Loaded with Them!!
An example of an Engram we all have in common is our SIGNATURE! – Writing our name is a physical act, yet it is done uniquely and unthinkingly time after time!
The Signature is a muscle memory literally etched into the grey matter or our spinal cord!!
 
Helpful:  Another Collective Physical Act Controlled by Engrams is our Posture!!!
Just Standing requires wildly complex muscle control that we do not have to Consciously concern ourselves with going about our day!
 

PROBLEM: Engrams operating our calves, neck and back can unwittingly LOCK US IN to having TIGHT MUSCLES…(This is why gym class toe touches alone WILL NOT gain us flexibility…)
 
HAPPILY, we can change the Hard-Wired Engrams keeping us perpetually tight - when we know how…
 
With Training from the RanksAcademy Older Athlete Flexibility Workshop you learn:
  • How to identify Hostile Engrams Through Self- Postural Evaluation (See PowerWire #13)
  • Remove Hostile Patterns (See PowerWire #’s 22, 25, 38)
  • & Replace Dysfunctional Engrams with Good Engrams!! (See Fixin’s #1)
 
So if you no longer feel at Home in a muscularly constricted body, Let RanksAcademy help you get Flexibility Back!!
 
-          The Next Older Athlete Flexibility Workshop is September 27th, 30th, and October 5th at the Energize Fitness Studio, 1387 Washington St. in Newton
-          Also I (Mr. Preventer) will be offering a POSTURE EVALUATION BOOTH courtesy of THE EMS STORE in Newton, on Saturday, Oct. 2nd, from 11-3
 
THERE’S NO PLACE LIKE THE RANKS FOR FLEXIBILITY!!!

It’s Back! The Older Athlete Flexibility Workshop with Adam Poock

Location: Energize Fitness (by the Blue Ribbon Barbeque)
1387 Washington St., West Newton
 
Dates, Times, and Cost
Section I, Monday, September 27, 2010, 8-10PM      $50
Section II, Thursday, September 30, 2010, 8-10PM    $50
Section III, Monday, October 4, 2010, 8-10PM         $50
 
Best Bet – All 3 Sessions : $125
 
Check Payable to RanksAcademy LLC
Reserve Your Place:
Adam@RanksAcademy.com
 
  • Your Flexibility is the Key to Your Muscular Youth
  • Flexibility is Within Reach! You only need the Right TECHNIQUE and PROCESS to Realize it!!
  • Understand Flexibility and be on Your Way to Opening Up!!
A class for:  Trainers, Therapists and the Motivated Older Athlete!!
Section I
“Flexibility Defined and Developed”
Monday, September 27, 2010, 8PM-10PM
 
1)      Defining Flexibility – It’s Really a Refined Form of STRENGTH
2)      Muscle, FASCIA and Connecting to the Core
3)      Deep Tissue Work: Free Muscle (intro to the major techniques)
4)      Postures and Breathing cultivate Fascia – From just “stretching” to Executing Postures
5)      What Flexibility Training Looks Like – Is it Flexibility or Not??
 
Section II
 “Alignment for Flexibility –Get Gravity Out of the Way”
Thursday, September 30, 2010, 8PM-10PM
 
1)      The Alignment-Strength Connection & The Alignment-Flexibility Connection
2)      Meeting the Enemy – Sitting!!! (Flexibility via Universal Anit-Sitting Measures)
3)      Posture Self-Check in the Mirror – Setting Your Goals
4)    Hips Breakdown – What You Must Know about the Ball & Socket, too much Flexion and Not Enough Extension
5)      Alignment Tools – Strategic Strength and Resisted Hip Extension Exercises
 
Section III
 “Action Plans!! – Flexibility Based Circuit Training”
Monday, October 4th, 2010, 8-PM
 
1)      Developing Flexibility with “Flexibility-Based Circuit Training”
2)      Mixing it In!! – Hip Rescue, Shoulder Rescue, Postures & Drills (Create the Space and Fill The Space)
3)      20 Minute Hamstring Plan
4)      20 Minute Hip Plan
5)      “Backbending for Youth” & “Gotta Split!” Plans
6)      Using  Flexibility Booster Shots for Your Wake-up and Work Day Survival
 
  

Shoulder Circles

Individual Exercises in the workout are like ingredients composing the great meals of a complete nutrition plan

Just like in the kitchen, harmonious amounts and combinations of specific actions get the best outcomes….But Which Ingredients are Best and How do you know if you are doing them correctly???
 
The RanksAcademy “Fixin’s” Supplement will Showcase the favorite Exercise “Ingredients” of Mr. Preventer:
  • How they are executed
  • When they are most effective
  • What They Go Best With…
At RanksAcademy, we have All The Fixin’s to Build the Great Older Athlete…Follow along - The Fix is In!!!
 
 
Do You Want to Tame Your Back Pain and Restore Posture??
 
An Indispensable Exercise item I pull off the shelf for everyone (including myself!) is SHOULDER CIRCLES!!
 
This is a POWERFUL Drill for your ROTATOR CUFF! (See PowerWire #24)
Your Rotator Cuff is a family of four muscles ENVELOPING your entire Shoulder Blade, Powerfully Attaching the Back of Your UPPER ARM and Weaving into your Rib Muscles and Core – Rotator Cuff Connects your Arms to Your Core and is Monstrously Important!!
 
 
 
Get Cooking!
A)     Hold your Arms out to the side PALMS DOWN, Thumbs Forward – Raise Your Arms until they are Just Below Parallel to the Ground & Squeeze Shoulder Blades Slightly Together
B)     Make FORWARD Circles about 6 inches in diameter with The Arms with Thumbs Pointing Forward (Try to Keep Moving for up to 60 seconds – 75-90 repetitions) (See Pic on the Shopping Cart Above)
C)    Next, Place Your Palms Up, and REVERSE the Circles (also six inches in diameter, also for up to 60 seconds)
 
 
** Foot Position – Use the Active Pigeon Toe Foot Position – Toes are turned in and actively drive outward into the ground (I’ll explain active foot positioning soon!!)
 
  • Shoulder Circles are Best Served…Before the Workout to position posture as well as in the morning or getting up after sitting to put your posture back in place!!
  • You will want some Side Dishes along with your Shoulder Circles – Hip Flexibility and Self Applied Deep Tissue Work for the Neck (look for more Fixin’s  Issues for the Hip and Neck)
  • Of course, always consult a good physician, trainer or physical therapist about your exercise plans!!
  • & get to a RanksAcademy Workshop – We have another Older Athlete Flexibility Workshop in Newton on September 27th, September 30th, and October 4th at the Energize Fitness Studio, 1387 Washington St, Newton
  • Contact Adam@RanksAcademy.com to reserve a spot!!


We’ll fix you up Right!!!

Symmetry- King of Fitness

What Does It Mean to be Fit?

 Being Strong? Finishing a Marathon? Climbing a Mountain???
 
These are outward signs of being fit….But Underlying such PERFORMANCES is a more fundamental quality – left side/right side MUSCULAR SYMMETRY….
 
SYMMETRY is the King of Fitness.
 
  • Is Your Right Hip Tighter Than Your Left?
  • Is Your Left Foot Balance Easier Than the Right?
**** These Side to Side Differences are signs of Trouble!!!
 
Being Good at Anything (Skiing, Swimming, even one-sided endeavors such as tennis or golf (See PowerWire #34) requires left and right sides to be, more or less, the same…
 
 
Royal Pains:
-          With an Imbalance of Left to Right Function (in the form of Tension, Flexibility, Balance, Coordination, etc…), the dominant side inevitably accumulates More Small Injuries (See PowerWire #38)
-          It is Our Bilateral Design Which Keeps us Easily Upright in Gravity (See PowerWire #21) - Possessing Traumatized Tissue on one side of the body Throws OFF our Alignment making us less efficient
-          When our Muscles are distracted by fighting Gravity, There is Less Available Capacity for Performance!!!
 
 
The Crowning Achievement of Exercise is to Get Your Self Symmetrical!!
 
In The Ranks Academy “Be Your Own Personal Trainer” Workshops (for Motivated Individuals) and “Working with the Older Athlete” Workshops for Trainers and Health Professionals, we give you The Royal Court of Getting Back to Symmetry
 
  • Postural Analysis to See what is Needed and Where!!
  • Evaluative Exercises For Hip and Shoulder Rescue
  • Gluing Energy Deep Tissue Technique
  • Restorative Exercise “Jawbreakers” (See PowerWire #25)
 
So Don’t Just Train – Train Yourself with Symmetry!
 
It’s Worth a King’s Ransom!!!

 

Symmetry- King of Fitness

What Does It Mean to be Fit?

 Being Strong? Finishing a Marathon? Climbing a Mountain???
 
These are outward signs of being fit….But Underlying such PERFORMANCES is a more fundamental quality – left side/right side MUSCULAR SYMMETRY….
 
SYMMETRY is the King of Fitness.
 
  • Is Your Right Hip Tighter Than Your Left?
  • Is Your Left Foot Balance Easier Than the Right?
**** These Side to Side Differences are signs of Trouble!!!
 
Being Good at Anything (Skiing, Swimming, even one-sided endeavors such as tennis or golf (See PowerWire #34) requires left and right sides to be, more or less, the same…
 
 
Royal Pains:
-          With an Imbalance of Left to Right Function (in the form of Tension, Flexibility, Balance, Coordination, etc…), the dominant side inevitably accumulates More Small Injuries (See PowerWire #38)
-          It is Our Bilateral Design Which Keeps us Easily Upright in Gravity (See PowerWire #21) - Possessing Traumatized Tissue on one side of the body Throws OFF our Alignment making us less efficient
-          When our Muscles are distracted by fighting Gravity, There is Less Available Capacity for Performance!!!
 
 
The Crowning Achievement of Exercise is to Get Your Self Symmetrical!!
 
In The Ranks Academy “Be Your Own Personal Trainer” Workshops (for Motivated Individuals) and “Working with the Older Athlete” Workshops for Trainers and Health Professionals, we give you The Royal Court of Getting Back to Symmetry
 
  • Postural Analysis to See what is Needed and Where!!
  • Evaluative Exercises For Hip and Shoulder Rescue
  • Gluing Energy Deep Tissue Technique
  • Restorative Exercise “Jawbreakers” (See PowerWire #25)
 
So Don’t Just Train – Train Yourself with Symmetry!
 
It’s Worth a King’s Ransom!!!

The Hips – Godfather of Function

 When it comes to our Balance, Flexibility, Pain, Posture, Performance (all the things we collectively call in The Ranks, “Muscular Youth”) THE HIPS are like The Godfather….

 
The Hip Joint is Our Body’s Region of DYNAMIC WEIGHT SUPPORT, and in terms of how we move and feel, The Hips Affect Everything!!!
 
The Hip is the location of contact between a large ball-like protrusion at the top of our thigh bone (the femoral head)  and a boney socket formed by the fusion of three bones which form the pelvis (the acetabulum)
 
 
“Never Takes Sides Against The Hips”
  • As a Ball and Socket Joint that is also Load Bearing, Free Hips Maneuver Us Forward, Backward and Around (even with feet planted) so neck, shoulder, elbow, etc. never have to overreach for work
 
“Look What They did to My Hips”
  • Long Stretches of Sitting in particular get the Hips stuck in a flexed position (See PowerWire #’s 23,9,31) Robbing Precious Range of Motion
 
“I didn’t know, until this day, it was THE HIPS all along”
  • Hindered Neck Range of Motion and Shoulder Range of Motion materialize because the Hips Freeze First!
“Leave the Pain. Take RanksAcademy.”
  • In RanksAcademy’s “Older Athlete Flexibility Workshop” and this Fall’s “Posture and Balance Fest” we EMPHASIZE HIP WORK and instruct the crucial techniques of “Resisted Extension Drills” for the Hips to restore Hip Range of Motion, returning Function all over the Body!!
 
IT’S AN OFFER YOU CAN’T REFUSE!!!

 

Gluing Together Your Balance

 Are You Concerned about Worsening Balance???

Your Likely Problem is Your Balance is BECOMING UNGLUED!!!
 
Improving Your Balance is a Process of Gluing it Back Together!!
 
ON BALANCE:
Our Nervous System (brain, spinal cord and peripheral connections to muscles, organs, and skin) is basically composed of 2 connecting halves:
1)      The “Efferent” Motor Half Commands Organ, Gland, and Muscle Action
2)      The “Afferent” Sensory Half Detects and Feeds Crucial INTEL from Skin, Muscle and Organs from the world around us, informing the Efferent Half … ***(Read more on the concept of Efferent/Afferent Nerves at http://www.medterms.com/script/main/art.asp?articlekey=3197)
 
NO FUNCTION DISPLAYS THE GLUED TOGETHER NATURE OF THE NERVOUS SYSTEM MORE THAN THE ACT OF BALANCING …Afferent data from the periphery informs the brain of our surroundings (rocky, slippery, hot, etc).
…Efferent Command refines stabilizing reaction accordingly, creating new sensation in an ongoing instantaneous cycle – THIS IS BALANCE. >>>
 
GLASS ½ Empty
Typically, when we try to stand on 1 Foot, we command our Leg: Stand on 1 Foot!
This Game Plan Leaves ½ of our Nervous System on the Sideline!!!
 
2 Halves Better Than 1!!
 
In The Ranks, we Glue the Nervous System Back Together in Balance Training by SEQUENCING Specialized Deep Tissue Work (Such As Calf Deep Tissue – See PowerWire #’s 39, 38) just before Performing any Balancing Drill!!
 
a)      The Deep Tissue Work Reinforces to the Brain where the Muscle Is (Nourishing our Afferentl Nervous System) ***(We Call Self-Applied Deep Tissue Work in The Ranks, “The Gluing Energy Process” Because it frees muscles AS WELL AS organizes our Brain’s critical Inner Map of Our self - Keeping OUR BODY-MIND GLUED TOGETHER!!)
b)      The fresh memory of the FEEL of the deep tissue work allowsThe Brain to Now Clearly Zero In on The Muscle Needed for Specific Action (Efferent Action)
Better Balance is born of getting both Halves of the Nervous System Working Together!!
 

The costs of IMBALANCE – both within and without – are INJURY AND PAIN… Better Balance emerges when both Halves of the Nervous System Work Together in Balance Again!!

Get Your Balancing Act Together This Fall!!

 – Look for The RanksAcademy “Balance and Posture Fest” in Dedham, MA & Put Your Best 1-Foot Forward!!!

RanksAcademy Older Athlete Flexibility Workshop

Location: Energize Fitness Studio

1387 Washington St., West Newton
 
Dates, Times & Costs:
 
Part 1: Tuesday, August 17th , 7-9PM    $50
Part 2: Thursday, August 19th , 7:30 -9:30PM $50
Part 3: Tuesday, August 24th, 7-9PM      $50
 
Best Bet: All 3 Sessions:          $125
 
Check Payable to RanksAcademy LLC
Reserve Your Place:
 
 

Over 35?... Maybe.
Over the Hill?...Not by a Long Shot!!!

 

 

 
Your MUSCULAR YOUTH – Your Posture, Pain, & Performance Level –depends on your FLEXIBILITY!!
You Can Greatly Revive and Expand Your Flexibility when you:
  • Understand Flexibility’s Rules
  • Effect the Right Plan
Audiences
  • Trainers/Therapists– Pick Up Invaluable Skills you can take to your clients
  • The Motivated Older Athlete – Get Back in The Game and Stay in the Game with a Body Acting Years Younger!!
What You’ll Get: Workshop Description & Syllabus
 
Tuesday, August 17th, 7-9PM
Part I: “Open & Develop”
1)      New Thinking: Flexibility is a Refined Form of Strength!
 - Why we lose flexibility over time & How to turn it around!!
2)      From just “Stretching” to PRACTICING FLEXIBILITY
3)      The 2 Flexibilities – Muscle and Fascia
a)      Deep Tissue Work Frees Muscles
-          3 Essential Deep Tissue Techniques
b) Breathing Cultivates Fascia – Breathing Technique
4)      The Conventions of a ‘Posture”
a)      Breathing
b)      Hand Placements and Foot Placements
c)      Directing the Force
5)      Open and Develop!!: Stretch Small–Stretch BIG– Stretch Small Sequencing
 
     
     
 
Thursday, August 19th, 7:30-9:30 PM
Part 2: “Baseline Posture and Strength for Flexibility”
1)      Position for Success – The Proper Alignment for Flexibility
2)      The Strategic Strength of Alignment – Rotator Cuff and Hip Extension Strength!!
3)      The Hips – What you have to know about Flexion, Extension and restoring full Ball & Socket Joint Potential
4)      Evolve Flexibility Training into Strength Training!
 
Part 3: Tuesday, August 24th, 7-9PM
“Action Plans!”
1)      The Hamstring Plan
2)      Build a Bridge to BackBending – Why Backbending is the Spring of Muscular Youth
3)      *Gotta Split!! (Developing Front and Side Splits)
4)      When, Where and How Much????
a)      Flexibility Before, During and After Exercise
b)      “On the Job” Tricks to Remain Flexible at Work!

Neck Pain? The Eyes Have It!

Are you someone with painful neck muscles that won’t quit??

You may be wondering why no matter how much you rub your neck the muscles never get loosened up…
 
Answer: The Eyes Have It!
 
Straight Talk: 
When you walk along a beach or the uneven terrain of a trail, your view of the horizon does not bob and up down even though we do….
 
 
Furthermore, people with crooked posture are not resigned to look at a crooked horizon…
This is because the neck, ALONG WITH THE HIPS, together constantly adjust the head to keep the HORIZON straight FOR OUR EYES!!!
 
Sticking your Neck Out: 
Now imagine, as is so often the case, The HIPS become stiff from Too Much Sitting (See PowerWire #30)…..
The Need for our world to appear straight trumps the need for us to have relaxed Neck Muscles –
The Neck exclusively takes on the task of keeping our eyes in place overworking the Neck Muscles!!
 
Seeing the Problem Clear-Eyed:
 As a chronic neck pain sufferer, YOU MUST RESTORE THE MOBILITY OF YOUR HIPS to give your neck a hand in the ongoing business of keeping the world looking straight

 So Get Hips To Your Neck because when it comes to the neck muscles, There is usually an EYE in the word "PAIN"

Jack and Spidey: Back Inaction

I can’t help looking at people’s posture and seeing clues as to why they are hurting…(See PowerWire# 34)

With relatively little training, by Watching TV, you can see whose backs must be suffering off-screen.
 
(I have a decent track record predicting professional sports injuries before they happen by watching players’ postures!– See PowerWire #34)
 
2 Actors with Postures jumping out as being painful are Tobey Maguire and Kiefer Sutherland (Spiderman and Jack Bauer) –
 
It stands to reason – Fighting Dr. Octopus and avenging your murdered wife, respectively must be hell on your low back!
 
 
Let’s look at Tobey:
My Spidey Sense tells me that Tobey may not be the guy in this suit!!!
Postural Clues:
Do you see the uneven way Tobey’s arms hang???
  • There is no space between Tobey’s left arm and his left side.
  • This means Tobey’s pelvis is shifted left (a scoliosis)
  • His left leg is bowed compared to his straight right leg (probably a constricted left Piriformis Muscle (See Bitter End at RanksAcademy.com)…
  • Tobey needs to free up his left hip (See PowerWire #’s 25, 22) if he is going to make it to Spiderman IV!!!
 
Here Comes Kiefer:
More Clues: Look closely at Kiefer’s left shoulder…Can you see it hanging WAY OUT over his left leg?
  • Now check out the shirt collar – see it cling more to the right side of the neck? A postural correction is happening at the head as well (See PowerWire #14)
  • My strong sense is Kiefer’s Right Hip Flexor is pulling his posture FORWARD and to the RIGHT
  • With all of his postural zig-zagging it is amazing Kiefer manages to shoot terrorists so accurately!
  • Kiefer likely has a case of RUNAWAY HIP FLEXORS and FLAT BUTT SYNDROME (See PowerWire #’s 23 & 31)
 
The point is that Spiderman and Jack Bauer (Both Great Americans!) can be BACK IN ACTION when the right POSTURE villain is found and treated….
 
(I teach Postural Analysis to trainers and health professionals at the RanksAcademy “Working with the Older Athlete” Workshop…- look for it this fall...Also look for “RanksAcademy Posture School” for you 40+“do-it-yourselfers”….)
 

Be the Hero!

Learn to find your own Postural Villains and Help Others with theirs with RanksAcademy!!!

RanksAcademy Older Athlete Flexibility Workshop

Location: Energize Fitness Studio
1387 Washington St., West Newton
CLICK HERE FOR MORE INFORMATION

 

RanksAcademy Older Athlete Flexibility Workshop

Location: Energize Fitness Studio

1387 Washington St., West Newton
 
Dates, Times & Costs:
 
Part 1: Tuesday, August 17th , 7-9PM    $50
Part 2: Thursday, August 19th , 7:30 -9:30PM $50
Part 3: Tuesday, August 24th, 7-9PM      $50
 
Best Bet: All 3 Sessions:          $125
 
Check Payable to RanksAcademy LLC
Reserve Your Place:
 
 

Over 35?... Maybe.
Over the Hill?...Not by a Long Shot!!!

 
Your MUSCULAR YOUTH – Your Posture, Pain, & Performance Level –depends on your FLEXIBILITY!!
You Can Greatly Revive and Expand Your Flexibility when you:
  • Understand Flexibility’s Rules
  • Effect the Right Plan
 
Audiences
Trainers/Therapists– Pick Up Invaluable Skills you can take to your clients
The Motivated Older Athlete – Get Back in The Game and Stay in the Game with a Body Acting Years Younger!!
 
What You’ll Get: Workshop Description & Syllabus
 
Tuesday, August 17th, 7-9PM
Part I: “Open & Develop”
1)      New Thinking: Flexibility is a Refined Form of Strength!
 - Why we lose flexibility over time & How to turn it around!!
2)      From just “Stretching” to PRACTICING FLEXIBILITY
3)      The 2 Flexibilities – Muscle and Fascia
a)      Deep Tissue Work Frees Muscles
-          3 Essential Deep Tissue Techniques
b) Breathing Cultivates Fascia – Breathing Technique
4)      The Conventions of a ‘Posture”
a)      Breathing
b)      Hand Placements and Foot Placements
c)      Directing the Force
5)      Open and Develop!!: Stretch Small–Stretch BIG– Stretch Small Sequencing
 
     
     
 
Thursday, August 19th, 7:30-9:30 PM
Part 2: “Baseline Posture and Strength for Flexibility”
1)      Position for Success – The Proper Alignment for Flexibility
2)      The Strategic Strength of Alignment – Rotator Cuff and Hip Extension Strength!!
3)      The Hips – What you have to know about Flexion, Extension and restoring full Ball & Socket Joint Potential
4)      Evolve Flexibility Training into Strength Training!
 
Part 3: Tuesday, August 24th, 7-9PM
“Action Plans!”
1)      The Hamstring Plan
2)      Build a Bridge to BackBending – Why Backbending is the Spring of Muscular Youth
3)      *Gotta Split!! (Developing Front and Side Splits)
4)      When, Where and How Much????
a)      Flexibility Before, During and After Exercise
b)      “On the Job” Tricks to Remain Flexible at Work!
 

 

Adding Strength by Subtraction

You Can Get Significantly Stronger Right Away without picking up a weight by practicing Strength by Subtraction!!

In PowerWire #38, we discussed how muscles accumulate “excess baggage” – Trigger Points throughout the body.
 
In The Ranks System, Strength by Subtraction is Removal of these Trigger Points using 8 Basic Self-Applied Deep Tissue Work Techniques.
 
An immediate benefit of shedding excess Trigger Point baggage is a booster shot of strength!
 
Here’s Why:
3 Elements combine to produce Human Strength:
 
1)      Muscle fiber “ratcheting” motion produces an initial directed force
2)      This force is LEVERAGED through our Hydraulic Core (See PowerWire #8)
3)      Force is Further Leveraged over the body’s spinal and foot ARCHES (See PowerWire #27)
 
OUR strength – our capacity to produce action – depends not on how much muscle we have, but on our muscles’ ABILITY TO MOVE Force precisely from one Point to another!!
Strands of Muscle act like DOMINOES...An intial motion in the calves for example can travel through the body to the hands!!! (*gaining more power along the way as "Work =Force x Distance)
 
 
Therefore, A HUGE OBSTACLE to strength is our MUSCULAR CONSTRICTIONS - the Constriction stops the DOMINO EFFECT!!! This is why a CALF INJURY (See PowerWIre #39) can wreck a baseball swing....
This is also why most bodybuilders can't hit a home run and home hitters do not necessarily look like body builders!!!
 
 
The human form only need be aligned and balanced to move easily and thus be incredibly strong…Subtracting Trigger Points brings back motion & alignment!!!
 
 
 
In The Ranks System, any “Strength by Addition” – i.e. weights, yoga, sprints, etc is sequenced with Strength by Subtraction right away - good math!!
 
Strength by Subtraction is especially powerful at our hips (the body’s gateway to the core!!– SeePowerWire #8))
  • I teach the 8 Strength by Subtraction Techniques at the Older Athlete Flexibility Workshop
  • The Workshop showcases how “freeing” the hip joints –restoring the “rolling” motion of the femur bone inside the socket-like hip bone with Strength by Subtraction - increases power all over the body
 

So Add RanksAcademy to your schedule for Less Pain and More Strength with Strength by Subtraction!!

Floss Your Calf Muscles!!

Staying Muscularly Young calls for small acts of PREVENTION Everyday!! – Just as we care for our teeth!!

The most important MUSCLES need some consistent work each day…(See PowerWire #25) - Muscular  “Flossing”…
No muscle needs daily Treatment more than the CALF!!
 
Your beleaguered Calves never get a break because they participate in nearly every action we perform…:
 
Sink Your Teeth into Anatomy:
 
The “Calf’ is actually a family of 5 muscles in the rear lower leg, the most prominent being the Belly-Shaped “Gastrocnemius” (literally Greek for “Belly of the Shank Bone”)
THE CALF emerges from behind our upper knee, tapers into the Powerful Achilles Tendon and inserts into the bottom of the foot!!
  • On the Move, the calves form our foot arches, manipulate the toes, absorb shock and steer the pelvis (via the Hamstrings – See PowerWire #15)
  • Sitting, The Calves twitch away keeping blood from pooling in (and swelling) our feet
  • Sleeping – normally with toes pointed – the Calves are tensed– a big reason calves can cramp at night!!

Your daily calve care takes about a minute –
 
SEQUENCE 30 seconds of Whooping Calve deep tissue work (See PowerWire #38) with a 30 second calve “Posture” (See PowerWire #35) and you’re all done!!
 
-          My favorite Posture for Calves is Downward Facing Dog – it might be the world’s greatest stretch…(more on that later…)
 
I always sequence deep tissue work with traditional postures. I call this Flexibility Philosophy the “Stretch Small, Stretch Big, Stretch Small Method”- it works quite well!!!
 
You can learn all about it at the RanksAcademy Older Athlete Flexibility Workshop
 

So avoid the in between meal sweets and Floss Your Calves twice daily!! (morning and night) – Because your calves are meant to last a lifetime!!

Trigger Point the Way!

Do you Want:

  • IMPROVED FLEXIBILITY?
  • CHANGED POSTURE?
  • A SOLUTION TO THE PAIN THAT WON”T GO AWAY?!
Then you Better Know About Trigger Points!!
 
Trigger Points are small, contracted KNOTS of Muscle (ranging in size from pinhead to pea). Trigger Points collect in strategic regions all over our body CAUSING HAVOC!!!
 
Points of Impact:
Our Muscles are designed with millions of repeating units (See PowerWire #’s 3,9) like microscopic BUBBLE WRAP.
This way, in most accidents, our muscles don’t rip …. small areas “pop” containing injury so we keep moving on!
 
A Trigger Point is a cluster of “popped” bubble in the bubble wrap…with one small exception – They Hurt!!!
 
Point Break:
When a small piece of muscle “pops” (from a fall, repetitive stress, etc), it BLEEDS – The Nervous System instructs the point to CONSTRICT & stop internally bleeding.
 

BREAKING POINT:

Trigger Points ACCUMULATE over TIME causing TIGHTNESS, Referring Pain and Robbing Posture… Carrying loads of small constrictions fatigues us!
 
GOOD POINT!
 
Happily, we can get our muscular trigger Points back in business! Proper Deep Tissue Work finds and fixes Trigger Points …In the Ranks, pain-stopping trigger point repair is a major part of training!!
 
Extra Points!
Get Your Trigger Point skills at the Ranks Academy Older Athlete Flexibility Workshop….Self Applied Trigger Point Release is the First Component of Muscle Flexibility (along with Strategic Strength, Breathing, and Postures – See PowerWire #’s 35,36)
 

Let RanksAcademy Point the Way to Your Muscular Youth…

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Surprise! There are 2 Flexibilities!!!

Becoming Flexible Must Link 2 Processes – Here’s Why:

Our Tissues are Composed of 2 Distinct Kinds of Matter serving integrated but FUNDAMENTALLY DIFFERENT Purposes:
1)      Muscle
2)      Fascia (You Need to Know about This Stuff!!)
 
Double Take:
 Muscle & Fascia behave & become flexible IN DIFFERENT WAYS!!!
 
MUSCLE is the force & motion producing material of the body. Muscle is bundled protein filaments lengthening and contracting like loads of little telescopes (via metabolism –  combining sugar and oxygen to release energy). Muscle is tightly controlled by the nervous system (See PowerWire #3)
 
MUSCLE FLEXIBILITY - Because muscle fibers tend to GET STUCK being telescoped either too short or too long, DEEP TISSUE WORK & Specialized Strengthening are the best means freeing up muscle
 
FASCIA is a Network of Protein Webbing permeating the entire body. Fascia  holds muscles, bones, organs and blood vessels in place! The gristle you see on a piece of chicken or steak is an example of fascia. Ligaments and tendons are examples of fascia as well. Fascia is sturdy and tough with Potential to be highly elastic.
 
 
FASCIA FLEXIBLITY is cultivated with “stretching” (See PowerWire #35). Our inner fabric of fascia grows elastic with gentle rhythmic expansions and releases – courtesy of  proper Breathing (See PowerWire #20)
 
Toe Touch Shocker!: 
When touching your toes you are NOT Stretching muscles! You are only stretching your fascia!!! 
To get better TOUCHING YOUR TOES, you need a plan treating BOTH MUSCLE & FASCIA!!!
 
You Need a 2 Flexibility Sequence!!:
a)      Deep Tissue Work/Strategic Strengthening for Freeing Muscle
b)      The Holding of a Posture with Controlled Breathing for the Fascia
 
Double Down on Your Muscle AND Fascia with RanksAcademy!!

Reach for The Older Athlete Flexibility Workshop in Dedham, MA this August….More Details to Follow…

Stretching Checkers & Flexibility Chess

 
The frustration I hear most frequently is “Why am I so tight??? I STRETCH all the time!!!”
 
Problem: People are distracted with STRETCHING when they Need to Practice Flexibility!!
 
Flexibility is Chess – a complex Strengthening Process restoring ideal posture, normal curves of the spine (See PowerWire #27) and alleviating pain by Exerting Force Through Full Ranges of Motion…
  • Flexibility is composed of Postures – athletic positions we assume that strengthen from fingers to toes (literally)
  • Postures Have Specific Rules – where the feet & hands go and how to exert force into the floor and into ourselves
 
 
“Stretching” is Checkers – it is nice to do but it cannot make us stronger
  • Stretching is slightly negative, meaning, “To Distend Something Beyond Ordinary Limits.”
  • Stretch too much and set off (painful) protective reflexes stopping you from moving (See PowerWire#17) 
 
 
Flexibility Takes Planning, Execution and Smarts….
 
Stretching – Not so Much….
 
Turn Your Stretching into Flexibility:
 
* Properly Drive force through the hands and feet as you SECURE “Postures” (See PowerWire #34)
 
* Then, while secured, BREATH CORRECTLY!!! (See PowerWire #20)
 
Expand Your Mind:
  • Learn the crucial differences between Stretching and FLEXIBILITY
  •  STUDY Postures of Secured Extensions and Twists
 
Resistance is futile!!! 
  • Attend: The OLDER ATHLETE FLEXIBILITY WORKSHOP from RanksAcademy later this summer in Dedham, MA and looks for lots of flexibility tips from RanksAcademy.com

The Core Issue of Josh Beckett

 

This season, The Red Sox’ 30 year old Josh Beckett has 1 win in 8 starts with a 7.29 ERA!!
He is currently out with back spasms (Ouch!!) and has been battling back injury all year…
 
Frustrated Red Sox fans want to know: What is up with our Ace???

Here’s What’s Throwing Off Josh – His Crooked Legs!!!
 
Making The Pitch:
 
The Human form generates power to throw much like a 4 Limb See-Saw.
To start, the foot drives into the ground compressing the CORE via the hip…(See PowerWire #8)
 
That compressed Force Moves Out of The Core via OBLIQUE muscles, through our rotator cuff, to the hand and the ball…
 * OBLIQUES are abdominal muscles running DIAGONALLY up into the shoulder bringing core power to our arms
 
PROBLEM: Josh is VERY Knock-Kneed! (See PowerWire #34)
 
Essentially Josh’s body is behaving like a See-Saw with irregular sides attached to a lopsided fulcrum!!!
 
Making the Call:
 
Josh has got to get his hips straight to get his game back!! His RELATIVELY WEAK GLUTEALS explain his caving in leg posture (See pic below) and chronic back pain (See PowerWire #’s 27, 31)
 
Josh needs a vigorous regimen of HIP EXTENSION Exercises to straighten his legs and get is ERA where it belongs!!
 
4 Limb IRONY:
Even though pitching is seemingly a 1-Sided Upper Body Endeavor, ALL Limbs must be carefully maintained to STAY IN THE GAME…..all of you GOLFERS and TENNIS PLAYERS take note!!
 
Don’t Knuckle Under to Pain!!

Learn all about the MAGIC of Hip Extension Exercises at a “Building the Older Athlete” Workshop from Ranks Academy later this summer!!

Break Your Leg Code

 

How are your Detective Exercise Skills??
 
Exercising Properly is PHYSICAL PUZZLE SOLVING
 
A Pain-Free Body, Better Balance and Enhanced Performance must be untangled from our misalignments and asymmetries…
 
Using the Code Breaking Training techniques of Jawbreakers (see PowerWire #25) and Restorative Drills, we uncover muscular youth
 
Getting a Clue! :
A great place to examine is The Legs…
 
Get in your Skimmies and to the mirror for a Leg Check:
 
See how the  Left and Right Legs Differ:
 
a)      Is one foot turned out more than the other?
This means you likely have a tighter Hip Flexor on that side (See PowerWire #23)
b)     Read Between the Lines!
Bring your feet six inches apart. Is the shape of the space between the legs symmetrical?
 
* If one knee leans in more toward the center, your hips are misaligned from weak gluteals…
* If your legs form a bow, then likely your Piriformis Muscles are Not Squishy Enough!! (See PowerWire #’s 9 & 5)
 
You must know the riddles of your body to train successfully!!
 
Get a Leg up on your Well-Being at Ranks Academy’s “Be Your Own Personal Trainer” Workshops.
 
 Interpret your postural terrain and Break the Case of Your Muscular Youth!!

Healthspan Gold

In the last 5 years an ounce of gold has marched from $450 to around $1200…I tie this price rise to American Baby Boomers’ Healthspan.

Our Healthspan is the portion of lifespan where worklife and ability to have fun is NOT OVERWHELMED by HEALTH CARE NEEDS....
 
The Golden Years lose their"GOLD" when the Healthspan falls too short of LIFESPAN….WE CAN”T LET THIS HAPPEN!
 
BAD MEDICINE is Coming– An aging US Population, untrained in PREVENTION , consumes more healthcare...
- Insurance Costs Therefore Grow...
More troubling, the US government, covering MEDICARE DEBT,  prints more money!!
 
Beanie Baby Economics:
Print Up too much of ANYTHING and it is worth less…
Hence it takes many more devalued dollars today to buy the same ounce of gold – This inflation raises costs of EVERYTHING, making lives harder…
 
Inevitable:  The Long HEALTHSPAN IS THE NEW GOLD
To Save the US dollar, Health Care “Austerity Measures”  (i.e. rationing of care) will be put in place – especially for those over 65 (See: PowerWire #’s 1,23).
 
RANKS ACADEMY Golden Parachutes:: Here are 3 Golden Rules ensuring many more years of HEALTHSPAN
  1. GET OUT OF FLEXION!! - “Flexion” is the residual posture of too much sitting: rounded shoulders, hips, knees, and even toes! (See PowerWire #28) Being stuck in flexion hurts and muscularly ages us!
  2. REMOVE the TRAUMA (i.e. trigger points and constrictions) from your muscles (especially around the core) – practice regular careful deep tissue work
  3. MOVE! – Support circulation, respiration and bones with life-giving movement!
  • Learn the RanksAcademy Golden Rules and Super-Exercises at Super Prevention Workshops this summer in Chestnut Hill
  • Attend Older Athlete Personal Trainer School in Dedham (look for the “How to Stretch” Workshop in August….)

With RanksAcademy, Your Healthspan will be Good as Gold!!

Shoulder Guilt: A Bum Rap

I’ve identified a New Psychological Condition: POSTURE GUILT!

We find fault with how we appear in the mirror or photographs… no where more than our ROUNDED SHOULDERS!
 
However, for the crimes of poor posture, our shoulders are WRONGLY ACCUSED!!
 
TAKING ONE FOR THE TEAM:
The Shoulders’ role in Posture is in Correcting Imbalance at the Pelvis!!
 
Our shaming shoulders hinge forward when our pelvis and hips, weakened from too much sitting, (See: PowerWire #30) tilt back!!
 
Misunderstood –
The Problem: Shoulder pain and dysfunction is then treated with SHOULDER EXERCISES….These exercises won’t work because the shoulder only reacts to the position of the hips!!
 
Advice: For any shoulder therapy you do, you have to do an equal part of hip therapy (See PowerWire #31)
 
Get Hip to Your Shoulders with these SuperExercises
 
The  Downward Facing Dog pose, executed correctly beautifully coordinates the actions of the hips and shoulders together...
 Calf Raises, done while pigeon-toed, restore the ideal VERTICAL STACKING of hips and shoulders!!
 
Check out the Super Prevention Series this summer at Boylston Place in Chestnut Hill & Personal Trainer School classes in Dedham to learn all about the Shoulder-Posture Connection and the Super Exercises that fix them!!

A Butt in the Pain

Do You Have a Flat Butt?

If so, we have identified what’s BEHIND your ongoing back pain (and likely lots of other pain as well!!).
 
Bummer:
1)      Our ideal form depends on a spinal balance between forward pulling Hip Flexors (See:PowerWire #23) and REAR pulling gluteus muscles. A Flat (i.e. atrophied) Butt allows The Hip Flexor to dominate the spine – a killer for your back! (See: PowerWire #27)
 
2)      Furthermore, a strong, developed derriere is a low back shock absorber & core stabilizer…(See PowerWire #8)
 
 
Booty Calls:
Here is a quick diagnostic of your fanny fidelity:
 
Try CONTRACTING your gluteal muscles as you stand in place.
* Can you make them twitch repeatedly?
* Can you move one side at a time?
* Is there a difference in the strength from one side to the other???
 
If you cannot contract both glut’s with the same ease as squinting your eyes, you are Under-Active Down Under
 
Bottom Line:
 Getting the gluteal muscles reconnected to your brain and BUILT UP is your first exercise priority!!
 
Means to an End:
In June, RanksAcademy launches the “Working with the Older Athlete” Workshop Series. The Inaugural class is on “Hip Reading and Righting”.
 
Find the tell-tale signs of Flat Butt & the C-shaped spine it creates.
 
Learn the Jawbreakers and Restoratives (See PowerWires #’s 25,30) needed to restore you (or your clients) back to form starting from the Bottom…

Pump Up the Flat Rump & You’ll be Kicking Butt once again with RanksAcademy!!

The Desk Chair Paradox

During our last Thursday morning edits, my Good Friend and Web Designer Maureen (http://aquamaureen.com) asked me the GREAT workplace Paradoxical question:
 What is the Best Kind of Desk Chair?

The Catch: Sitting is by definition, lack of motion!
PROBLEM:  Motion, along with Breathing, Food & Water, keeps us alive!! :

-          Digestion – Movement and Gravity are necessary to draw food through our system
-          Circulation – rhythm of muscles pushes blood around our body, especially out of lower legs and feet where gravity causes pooling
-          Lymph Nodes – Hundreds of bean-size immune cell glands embed in our musculature. Movement initiates lymph flow that keeps us from getting sick!

Maureen’s Desk Chair question really asks, ”How do we lead 21st Century life and not trash our BIOLOGY?!?!”

SOLUTION:
The Best Part of Any Desk Chair is what you do as soon as you stand up! Happily, our body is quite resilient when we give it the right stress.

The objective of Ranks “At the Desk” Wellness  is punctuating sitting with Targeted Motion – Specific exercises called “Restoratives” quickly nourish low backs, rotator cuffs, necks and feet

Having taken this stand, here are my assessments of popular workplace seating:

A)    The Floor – probably the best bet as we are forced to use full hip and sacro-iliac range of motion along with holding up our own spinal curves - a bit impractical

B)    Ball Chairs - We must support our own spines – Good! However, Ball Chairs still Freeze and Over-Develop Hip Flexors (See PowerWire #23)

C)    Aeron/Mirra Chair (http://www.hermanmiller.com/Products/Aeron-Chairs) – I Love mine -Very Cool but pricey – Comfortable, but do not fall for the fallacy of ergonomic lumbar support – our own strength gives true lumbar support and a shaped chair does not make you strong!

My Advice: The true challenge of workplace design is EMBEDDING your comfortable chair in a Movement-Rich Environment

Ranks On the Job Wellness Stimulates Biology to stimulate the mind. A workplace full of pain free bodies puts you in the driver’s seat for success.

Do you have a question for a PowerWire Topic?
Ask “Mr. Preventer”, Adam Poock, Adam@RanksAcademy.com and your query may be the next topic on The Ranks Power Wire


Go to the Ranks webpage

Totalitarian Toes

There are no tougher customers in the body than the toes!
These Scrappy little guys’ critical role is to DIG IN TO THE GROUND so leg muscles can either move or hold us in place.

TEST: Try walking with your toes FLIPPED UP! Note the instability and foot stress!

The foot, ankle, knee, hip and low back collectively put our toes in place to grip!

PROBLEM: When the hips stiffen from too much sitting, the toehold is still needed to move! Toes don’t Negotiate – they don’t care how they reach the ground so long as they get there!!!

TEMPORARY SOLUTION: With tight hips, other joints are forced to Toe the Line & OVER-COMPENSATE by excessively rotating downwardly – a chronic stress!!

This is why Hip Stiffness is the common culprit behind chronic foot, knee, and low back pain – Toes get first billing to the detriment of all else!

Avoid the UNDERTOW of back, knee and foot problems!
Practice HIP FLEXIBILITY with a “Building the Older Athlete” Flexibility Workshop from Ranks Academy.

Learn the Ranks Flexibility Methods In Toto: Gluing Energy Release, Fascial Cultivation, Primary Breathing and Strategic Strength & Get Hip to the Demands of Your Toes!

Do you have a question for a PowerWire Topic?
Ask “Mr. Preventer”, Adam Poock, Adam@RanksAcademy.com and your query may be the next topic on The Ranks Power Wire


Go to the Ranks webpage

Arch Appreciation

I love Arches – and their architectural brethren, domes…Adding a curve to a structure imbues great strength and beauty.

The Trick is Arches and domes distribute load throughout their structure allowing stability under enormous burdens! – And Your Anatomy is Loaded with these Strengthening Forms!

* We know about the arches of the feet supporting upright posture
* With trained posture, left and right Shoulder Blade joined via trapezius muscles create an upper body arch easily supporting the head – An example of the Posture/Strength Connection

* The Diaphragm is dome shaped, forming at the level of our sternum and reaching down to our lowest ribs

* The legs and pelvis form an arch connected via left and right Piriformis and Hip Flexor Muscles (See: Bitter End and Hip-Tight-Us at RanksAcademy.com)

The Muscular Aging Process is a product of atrophy with postural compensation altering our Body’s multiple arches.

The Ranks’ Postural Elucidation is really a Bodily Arch Check (12 that I can count) – Training to restore our multiple musculo-skeletal arches (with Strategic Strength and Proper Breathing) brings back our formidable human strength

At “The New 39” Workshop, we cover all of the body’s arches and how you defend them.

Lost Muscular Arches are The Arch Enemy of Muscular Youth.
Be The Architect of you Your Physical Safety by protecting your muscular arches and domes with The Ranks!

This Saturday, April 24th in Dedham!

$100 Fee Payable to RanksAcademy  

Click Here For More

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The New 39 Workshop

Change your Muscular Age
Re-Define Being Over 39
Students & Practitioners:
Lots of Exercise Styles Can Work
QUESTION:  “Is your body open to receive the benefits of training?”
This Workshop covers 4 Principles ESSENTIAL to position your body for change

  1. Strategically Strengthened Posture – 4 Techniques Bolstering Posture at shoulder and hip removing gravity as a problem
  2. Self-Applied Deep Tissue Work – 8 Ways to Remove trauma accumulated in your muscles & make muscles resilient/receptive
  3. Inhibit what holds you back – Muscular Adaptations particularly to sitting, particularly at the hips need to be Actively Relaxed
  4. Correct Sequencing – How much of which exercise should you be doing and when?

Also: Special Breakdowns of Breathing, Connecting the Core, Exercise Demonstrations and Program Design
The Class size will be kept small - only a few seets left!
Please contact adam@ranksacademy.com to reserve your seat

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Straight FaceBook: Is Your Exercise Really Exercise?

My Ol’ High School Buddy Joe asked me a tough question on Facebook this week:
“What’s your take on the benefits of martial arts like tae kwon do in fighting age related body decline?”
 DISCLAIMER: I have never practiced tae kwon do, but here is my Face Book friendly advice:
Exercise is defined as beneficial stress….exertion inducing desirable adaptations…
So if your basketball game, yoga or tae kwon do leaves your various parts killing & aching, you have stress wearing you down – NOT EXERCISE!
Does Tae Kwon Do Fight Off Age Related Decline? Maybe, Joe…Maybe
Practicing Martial Arts with uneven (bad) posture forces compensations and injury – Not good.
Practicing martial arts with good posture builds beneficial strength, flexibility and balance.
How we differentiate beneficial stress from all else is by asking, “Is This Training Making Me Straighter?”

RULE: Age Related Decline depends on how long you been living with asymmetrical posture.
Happily our Posture maps out the types of stress we need to get straight! Postural Assessment Answers: 

  • Does your Rotator cuff need Strategic Strength?
  • Does your hip need Gluing Energy Deep Tissue Work?
  • Are you Core-Connecting to spare your knees and ankles?
  • Are you Actively Relaxing Hip Flexors to refine exertion into exercise?

Successfully turning back muscular aging requires self-care with the right restorative methods to get your posture working. The Trick of Ranks Training is weaving your specific restorative work into your physical training of choice!!

  • If you’re not using proper restorative methods along the say, then Tae Kwon Don’t!
  • If you have your posture bases covered, you are Tae Kwon Doing the Right Stuff for your Muscular Youth!
  • We all have to customize our training to make it work for us!li>

For Today’s Over 39 Year Old, the distinction between just stressing and EXERCISING is more important than ever as healthcare grows more costly.
At “The New 39” find out if your exercise is EXERCISE, and how to change if it isn’t


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Recent Issues

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Visit Our Friends at Precision Fitness Equipment

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Jawbreakers: More Than Kid Stuff

You’ll stay young muscularly by EXERCISING YOUNG –

It’s time think outside of the gym! Let me Explain:
 
There’s no better learner than a 1 year old learning to walk!
 
Her process is characterized by ongoing repetition of  SMALL Actions multiple times a day!
Toddler Learning still works best!
 
PROBLEM:
When kids struggle along, it’s cute! For us grown-ups, we feel silly or unworthy not picking up a trick the first time. Change mindset and the body will follow…
 
There is a special category of exercise in The Ranks meant to be done multiple times daily both at the gym and outside the gym which we call “JAWBREAKERS” – named after the small, hard candy which takes a while to whittle down.
 
A Jawbreaker is a small yet critical component link in a larger action. For example, rotator cuff strength will improve your 3 mile run because running is easier with a straight upper body. (See PowerWire #24)
 
You may run 2 times a week but will need to do 150 arms circles 3x/day for rotator cuff to cultivate an ideal running posture. Jawbreakers seed muscle memory with beneficial reflex!
 
Jawbreakers break down into 3 categories
  1. Strategic Strength – Bolstering ankle, grip, shoulder, etc – up to 200 small repetitions 3-5x a day
  2. Specialized Strength – Putting a specific sequence of muscle contractions into muscle memory such as getting up from a chair or a golf swing. ( 20-100 times/day depending on the action)
  3. Tissue Resilience – This is Self-Applied Deep Tissue work to restore mobility at specific crossroad points in our muscles done up to 5x/day for 30 seconds a pop
 You have to know what Jawbreakers you need!
Re-Inventing Chronological Age is a process of turning back Muscular Age, so exercise toddler-like for young acting muscles!
 
Learn all about Jawbreakers and much more with me, Adam Poock, on Saturday, April 24th from 3:00-6:30 at the: “The New 39” Workshop!
Click to read more – Only a handful of seats available!
 

Weak Rotator-CUFFED

It was the first Sunday Ultimate Frisbee this spring – within a minute of play I passed high to my friend, Andy. He reached up for the disc – & came down in a HEAP! BACK SPASMS!!!
(I guess I got the assist…)
 
My errant pass was the trigger.
Spasm is painful protective involuntary muscular contraction- our nervous system shuts us down if the body may damage itself (particularly the spine).
 
A significant precursor to back spasm is WEAK ROTATOR CUFFS!
 
The Rotator Cuff and Prevention
 
Shouldering the Low Back – Weak Muscles behind the shoulder set up agony in the back
Your Rotator Cuff is a family of four potentially powerful muscles running from the shoulder blade to a rough, boney mound at the outer top of your arm called your Greater Tubercle.
 
What is Your Rotator Cuff Supposed To Do???
The Conditioned Rotator Cuff, attached to THE BACK of the arm, rolls our shoulders back maintaining alignment and upper body posture.
 
When You Have a Weak Rotator Cuff, Gravity pushes the shoulders to HINGE FORWARD.
Your forward bend KEEPS YOUR LOW BACK CHRONICALLY LOADED! (See PowerWire #14)
Worse, when one rotator cuff is weaker than the other, your ASYMMETRICAL FORWARD LEAN twists the spine!!...This is your predisposition to SPASM.
 
 
Ironically, it is a WEAK Rotator Cuff cuffing us to low back pain and a STRONG CUFF which sets us free!!
 
Practice Strategic Strength for Your Rotator Cuff and get the back of your shoulders strong and SYMMETRICAL.

Learn Strategic Strength for the Rotator Cuff and much more at the BE YOUR OWN PERSONAL TRAINER seminar from RanksAcademy!

Retirement Age 75 is Coming

Just IN - We’re in Debt!! & it’s transforming Retirement!

In 2009, the US Government took in $2.1 Trillion of tax revenues.

Problem: we spent $3.52 Trillion!

Bigger Problem:This makes the total National Debt since 1969 a boggling $12 Trillion and growing by the second – literally!! (http://www.usdebtclock.org/)

Uh-OH - Making up a whopping 40% of the National Budget in 2009 were Social Security and Medicare…

Bigger Uh- OH– Between 1966 and 2006 Medicare and Social Security, as a share of the national budget, grew from 16% to 40% as the country aged a little bit! At this moment in 2010, the oldest of 75 million Baby Boomers is barely 65!  We're about to age alot!!

Left unchecked, our National Debt ain't seen nothing yet!!

As the Greeks are now saying: “No es bueno!”

 3 Likely SOLUTIONS:

  1. U.S. Budget Diet – this might happen. It means government lay offs and trimmed pensions
  2. Higher Taxes– This may or may not help...
  3. Retirement Age Goes UP!

Increasing the Retirement Age will be too hard to resist:

  1. The Government is off the Hook for paying years of social security – i.e. less money goes out
  2. More $ Comes IN – The Revitalized Workforce of 65 – 75 year olds will keep contributing to the US Tax Base and society – Score!

Rosie’s back– and She’s 75!!!


As World War II transformed women in the workforce, today’s challenges will re-define the expectations and value of aging. The new 70 will be vital, dynamic and IN DEMAND!

This Change is Inevitable & We’re going to be OK so long as we're ready!!! The Key to the Ranks of 65+ Man & Woman Power is staying young (muscularly) longer….This means we have to keep our bodies muscularly SYMMETRICAL & strong.


Retirees to the Rescue!!:
The Ranks “Be Your Own Personal Trainer” Program has the answers:

  1. Postural Elucidations
  2. Strategic Strength
  3. Self Applied Gluing Energy Deep Tissue Work
  4. "Active Relaxation' Techniques
  5. Core-Connecting

Increase your Muscularly Young Years –Be prepared because we need you!!

RunAway Hip Flexors – The Beast of Sitting

Meet the Muscular BEAST behind much of our pain and dysfunction: It’s the Hip Flexor Muscle and we build it up every time we work at a desk!

Sitting at our desk places ENORMOUS DEMAND on our Hip Flexor Muscles (See: Hip-A-Tightus on RanksAcademy.com) while nearly putting the rest of our lower body musculature to sleep!

Hip Flexor is a Monster Muscle built to rotate our whole trunk!  Every time we reach for the mouse or wiggle in our chair, the hip flexors get a workout!

PROBLEM:
Muscles THRIVE on demand (This is the phenomenon of Strength by Addition to be discussed shortly).

Warning: OVERGROWN Hip Flexors, seeded by sitting, overwhelm balancing musculature & inadvertently shut down our hips, giving us duck feet, stooped shoulders.....AND LOTS OF BACK PAIN!!!!

The Beast of Sitting must be Sat Down!

We counter-balance overgrown hip flexors in two ways:

  1. Build Up the Groups Opposing Hip Flexors:

    - The Rotator Cuff and Rhomboid Muscles of the Upper Back oppose forward lean

            -  The Calf and Hamstrings  pull back the classic tipping pelvis created by overly strong Hip Flexors

(See Strategic Strength at RanksAcademy.com)


2.  Sooth the Savage    Prolonged passive elongations of the Hip Flexor calm hyperactive muscle – this is a different style of stretching in which a muscle is lengthened and held relaxed for up to an hour!! The Process is called “myofascial release” and it is one the flexibility styles employed in Ranks training – (Visit Flexibility Freed/Flexibility Cultivated at RanksAcademy.com)

You Must Keep Your Hip Flexors Tamed to Stay Free in your body!

Look for “Flexibility: A Specialized Form of Strength” from the Be Your Own Personal Trainer Series at RanksAcademy and Stand Up for Yourself!!!

 


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Massage Salads

Food for Thought:
Which is better: Salad or Massage?

Salads give us fiber, calcium, good fats – They make us feel better, avoid disease and live longer.

There is nothing much more muscularly nutritious than massage.

Massage adapts Muscles to “beneficial stress” (See PowerWire #9), & re-connects the nervous system to the body improving balance, flexibility and over-all well-being.

Digest this concept: Massage is to Exercise what Salads are to Nutrition.

Setting the Table:

We know a nutrition plan consisting of one salad amongst a diet of burgers, chips and ice cream is preposterous....
Stick to 3 salads a day for 3 months, while substantially cutting back the junk, and you create systemic change!

This is how we teach Massage in The Ranks!
We Call it The Gluing Energy Process of Self-Applied Deep Tissue Work -

8 Deep Tissue Techniques create a salad bar of options

When you feed yourself 8 tactile “nutrition” techniques everyday to counteract driving, desk-jockeying and couch sitting, Change Happens Fast!.... Chew on This…


Look for the “Be Your Own Personal Trainer” live events and DVD from The Ranks. Hit the massage salads daily and get your muscles CLEANED OUT!

Fixing the Posture Tent

The wind collapsed my tent!

It was September 2, 1985.

My former high school annually sent the freshman on a character-building outdoor trip to Camp Chewonki in Wiscasset, Maine.

I was spending my 14th birthday freezing my a*! off at 5:0O AM in a storm along the Kennebec River!

I was pissed!

I had to make a fix in the dark, re-securing and re-balancing the cords by feel… I was grouchy and wet…but managed to survive…

 

Little did I know what that birthday would teach me about fixing PAIN & POSTURE!

A tent EXPLAINS a lot about your pain and difficulty moving.

As the tent shelters from the elements, the body shelters from Gravity:

 Your Back Pain and lost balance are not due to shoes or mattress – it is really TENT COLLAPSE. Act acCORDingly.

* Tent walls form a protected inner space - Pelvis and rib cage protect abdominal and thoracic cavities

* Both have surprisingly light bendable bones for sturdiness

* Opposing cords provide tent structure –muscles-tendon-ligaments provide tensions keeping us solid and functional!

 A Postural Evaluation elucidates problems by discovering which muscular tent cords are too tense & too slack. (See The 8 Crossroads at RanksAcademy.com & PowerWire#6)

Strengthening and Deep Tissue work fix us by restoring SYMMETRICAL TENSION to our musculo-skeletal system.

 

  • Know which cords to tighten/which to release with a Postural Elucidation from The Ranks.

  • Learn the Art of giving a Postural Elucidation from Ranks Trainer Training & the RanksAcademy “Be Your Own Personal Trainer” program

  • This way, you’ll be a HAPPY CAMPER

Breathing Right: A Gut Check

Burdened with a protruding belly and frequent back pain? Stop wasting your breath!

BREATHING is rightfully emphasized as an integral part of exercise….

BUT, more important than when you breathe is the ISSUE of HOW you Breath.

The Skinny on Breathing:
Our Diaphragm has critical attachments to our deepest layer of abdominal muscle -Transverse Abdominis – a big player in back pain. Transverse Abdominis ties into the pelvic floor and hip flexor muscles uniting the core! (See PowerWire #8)

Trained Breathing strengthens hips, ab’s and tushies!!! With instruction and repetition, you can get your whole core behind your breath!

Not Sure you’re breathing right?...Just Look Down!
Right Breathing fixes your posture AND tames your Gut! If you have a belly protrusion, you have lost your breath. The Tranverse Abdominis not only assists breath but acts as the “corset muscle” - literally holding in intestines and stomach! Tranverse Abdoninis is unusual because it is primarily recruited in respiration. Core-Less Breathing = Protruding Belly!

SOLUTION: A Whisper Campaign
The mechanics involved in WHISPERING connect the diaphragm into the rest of the core. In The Ranks, we insinuate correct “whispery” breathing action with every exercise.

The Wind at our Backs
The back improves as well!! Spinal support is preferably supplied by the Strong core in front of the spine. With a breathless, deflated core, the smaller muscles running along the back of the spine (See: Backfire at RanksAcademy.com) are painfully overworked.
So Battle the Bulge & defend your back – Learn to Train Every Breath You Take with The Ranks!!!


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Knee Pain: Get Me Outta Here!

Dave, age 38, had a predicament:
His Left Knee Hurt, he couldn’t play basketball, and didn’t know why…

Being pained is being harassed in your body. Dave wanted out! – He came to me saying, “I need some knee exercises.”
PROBLEM: Bodily Predicaments are SPECIFIC. This is why doing “knee exercises” for knee pain is a crapshoot and can often hurt you.

Before any “exercises” Dave needed a MAP – a true assessment of what was setting off the knee and a definitive way back to health.

 In The Ranks, we make you a “Pain Map” - the most important thing we do.
 
The Pain Map is a  3-D representation of your multiple postures: head to pelvis to foot & a comparative left to right chart of your MUSCLE TENSIONS (see the all-important 8 Crossroads at RanksAcademy.com)
 Pain Mapping, the 8 Crossroads and De-Coding the Secret Language of Muscle Tensions  is covered in detail in Ranks Trainer Training and The Ranks’ “Be Your Own Personal Trainer” series.

BREAKING OUT:
 Dave’s Pain Map showed his left Knee problem was compensation for a tightened RIGHT HIP. The Map also predicted (correctly) that Dave’s left neck muscles were problematic and IT WAS AFFECTING THE KNEE.
 Dave’s SPECIALIZED MAP showed the way out of KNEE PRISON:

The recovery route was through RIGHT HIP (see Bitter End) and LEFT NECK (See School of Hard Necks and PowerWire #14)simultaneously.

DO YOU NEED A MAP OUT OF PAIN JAIL??? 

The Pain Map is both the Representation of how you REALLY ARE NOW AND the directions to BECOMING the person you WISH TO BE.
So Plan to Get Past Your Pain and Back in the Game with Your Pain Map from The Ranks!! 


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The Case of the Ankle-Core

I received a distress call last week:
A friend’s turned right ankle was not healing. Her doctor recommended a month in a foot brace that was now making her hip hurt!
My Mission: Figure out why the ankle was not getting Better
The First Rule of Joint Pain is not to question the joint but ask, “Who is letting the joint down??” The Usual Suspect in such matters is the Pelvis-Core Complex.
It is always awkward checking out a friend's posture – Especially when she happens to be your Best Friend’s wife! – But I did what I had to do….

A clue appeared!
My girl had a major league tilted pelvis on her right side, the same side as the sore ankle. (We cover “tilted pelvises” exhaustively in Ranks Trainer Training)
Basically, our core is a column of fluid contained from the bottom by the pelvis (pelvis is Latin for “basin”). The core acts as giant spring every step we take.
When the pelvis is too tilted, the shifted core essentially becomes disconnected, letting down the rest of the joints.

My friend’s ankle was really fine – the problem was lack of shock absorption from a disconnected core. Her ankle is now better because the right problem was treated.

 

Do you Have Chronic Ankle Problems? Likely it is related to a Disconnected Core.
A Quick Self-Test is to wear a belt and study your side view in the mirror. If the front of the belt rests LOWER than the back of the belt, your pelvis is tilting.
The culprit of this Ankle Case was The Core.
Now tuck in your shirt and go check for a Core Disconnect in the Mirror – it’s a cinch!


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Painful Memory

The Following Occurred last night between 7PM and 10PM: 
I watched 4 episodes of “24” in a row and my BACK GOT REALLY STIFF!

 “24” is programmed on my DVR – it’s there waiting to be played back! I couldn’t resist!

Jack Pain:
While watching 3 hours of Jack Bauer, my other DVRS – my muscles -were at work recording as well! All muscles are all hard-wired into our spinal cord & subconscious brain  to MEMORIZE our most commonly performed actions.
After 3 hours on the couch, I was shaped like – my couch!

OUCH!!

“Muscle Memory” is usually quite handy – imagine how difficult life would be if we had to learn to tie our shoes EVERY TIME! Shoe Tying is pattern that just gets PLAYED BACK.

Here is where the Trouble comes in. Whatever happens most gets recorded and replayed – Well, for most of us that’s SITTING - at work, behind the wheel OR in front of the ol’ flatscreen.

Our back and necks hurt & our muscles inexorably stiffen because we are
constantly subconsciously assuming the shape of our CHAIRS!

The Muscular Aging Process is really a growing divergence between what our OPTIMAL Posture should be and what NORMAL Postures become habituated.

The SOLUTION is EXERCISE Like a DVR.
Exercise, in DVR terms, is a process of
A)    Erasing Unwanted Muscular Recording
B)    Recording Something Good for US

The Lesson This Week: Exercising a few times a week at the gym will not keep you pain-free. You have to Plan handfuls of small drills to do a few times daily opposing the preponderance of sitting we all do in modern life.

What do we do?
See “Gluing Energy” and “Jawbreakers” on RanksAcademy.com
Practice Gluing Energy and Get Yourself some Jawbreakers – This will keep you away from a series of Painful Episodes.


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Sleeping: Wrong, Right or Left

Here is the Eazzziest back and neck pain action item you’ll ever get & it costs $ZZZero: Sleep Right.
Yes, the way you sleep can protect and more importantly RESTORE your back. Alas, Ranks Fans, getting into bed is trickier than you think.

We learned in PowerWire #13 that we all have a side bend to our spine influencing our posture, pain and performance.

Remember, our Exercise Life is composed of two parts:
A)    Doing Stuff (weights, yoga, etc….)
B)    Untangling our pesky Postural Asymmetries as we go (this is central theme of staying Muscularly Young)

By knowing which SIDE we are supposed to sleep on, we can fix ourselves while we sleep!!

So, once again go check out which love handle is bigger and higher – This is the side to which you are bending.
Next, get on you jammies.
If you have a right side bend and you sleep on YOUR LEFT SIDE, Gravity is now DEEPENING that side bend – You are sleeping wrong!

NIGHT-MOVES
Avoid this by changing sides – If you’re a Right Side-Bender, Sleep on the RIGHT side. This way, Gravity is straightening your side bend.
In a preview of coming attractions, as we explore Flexibility in The Ranks, a recurring theme is harnessing Gravity to fix our posture for us…More on that later…
 
I know this action may involve changing years of habit and perhaps coming face to face with your snoring spouse/mattress companion du jour…
So take this advice – Get Right Back to Bed and Bed your Back Right! - with THE RANKS!!

>
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Hamstrings Quartet

Do you want Flexible Hamstrings???
Everybody does!
It’s my biggest request – well, top 4 anyway…We care about loose hamstrings because they make everything athletic so much easier! Hamstrings’ role is fine-tuning our movement: orchestrating changing speed and direction.
 
(Mr. Preventer Practices The Hamstrings Quartet)

 Loose Hamstrings keep us smooth, quick and muscularly young.

The funny thing about hamstrings is stretching  directly, such as touching for your toes, does VERY LITTLE to get them unstuck!

Hamstrings are tricky because  4 different things together must be done to loosen them.

The Explanation for the Necessary Quartet of drills is all in the anatomy…

The Ol’ Hamstrings are 3 muscles Emerging from the bones of the lower leg (tibia and fibula).  
It is very significant that the hamstrings blend attachment points with the BIGGER THICKER calve muscle around the back of the knee.

In flexibility training we must always watch for muscles’ influence on each other! The bigger, stronger muscles always set the tone. Hamstrings are slave to the calves!

The poor hamstrings can’t catch a break from above either!  They converge and insert into the base bone of the pelvis (called the ischial tuberosity) –

PROBLEM: The pelvis is controlled by the BIGGER, STRONGER Butt Muscles! This further makes the hamstrings slave to the Butt!

The HAMSTRINGS are stuck between a GastrROC and the ASS-Place!  (forgive the forced pun)

The real arbiters of hamstring flexibility are the muscles of the butt and the calve

So here is the lesson, Ranks Fans: If you wanna compose looser Hamstrings, you will need to play a Full Hamstring Quartet:

  1. Do Deep Tissue release at the Calf (See “Whooping Calf” at RanksAcademy.com)
  2. Do Deep Tissue Release for the Butt (See “Bitter End” at RanksAcademy.com)
  3. The Butt Rotator Muscles must Be “Strategically Strengthened” (See Strategic Strength on RanksAcademy.com and PowerWire #13)
  4. We Need to Do a Big Stretch Incorporating Hammy, Calves and Butt AT THE SAME TIME…This is why I like yoga’s Downward Facing Dog Stretch which gets my vote for Most Important Stretch in The World!

So don’t get down over your Hamstrung Hamstrings. Take a Page from The Ranks Songbook and Get Downward Dog as part of your Hamstrings Quartet!!


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Low Back Head Games

A blasphemous fact about poor posture is that, for a while, it is necessary and can work quite well! Crooked bodies can putter along satisfactorily for decades.
 
Our musculo-skeletal systems are loaded with head to toe compensatory capacities allowing a spinal twist here, and a pelvic tilt there.
 
 But our luck does run out....
A BIG area of postural compensation in the body is THE HEAD.
All of our skeletal twists and bends are accommodated by puppeteering the head (via neck muscles) to keep our eyes’ horizon straight. This is very useful “bad posture” with far-reaching consequences.
 
The problems of such Head Games come in the form of hamstring tightness and back pain.
 
 
Do you Have a Chronic Hamstring Problem?
How about Low Back Pain that stubbornly returns after low back treatment?
  • Well, you probably have a crooked head problem as well. Think of your head as a twenty pound weight. Tipped to one side, we create an asymmetrical load which the lower body (i.e. low back and hamstrings) must relentlessly counterbalance.
 
Here is a head check for you: Look at your face carefully in the mirror and see which Earlobe is lower than the other. The head is tilted toward the side of the lower ear lobe.
 
The Solution to your back and hamstring problems is getting into your head– via the neck!
To really untangle chronic hamstring and back issues, you must combine Neck Deep Tissue Release (see “School of Hard Necks” on the Ranks Academy website as well as PowerWire #6) with your lower body flexibility program.

Your back problems are likely a Pain in The Neck As Well…..Get your whole back situation Elucidated with a Postural Elucidation from The Ranks…

♥ Handle Match

ABSTRACT: Do you Have Back Pain, a knee injury or neck pain that won’t go away?
The Answer is likely a scoliosis diagnosed in your Love Handles!!
I’m not one who thinks the tools for health should be held by a few practitioners whom the majority must depend on.
Our knowledge of self is the difference between a long, free healthy life or being a slave to pain and a decline in what we can physically do.

In the self-reliant spirit of The Ranks, I have a great PowerWire for you this week – a simple, POWERFUL, postural self-analysis in a full length mirror…

Pull down the shades, get into your skimmies and check out your LOVE HANDLES in the mirror (yes, even MR Preventer himself has some love handle to speak of…)

A)    Do you see which side bulges more & is a bit higher?

**Congratulations!** You just uncovered a major musculo-skeletal asymmetry central to all the exercise strategy you are ever going to do!

What does the bigger bulge signify?
What you see, my friends, is your scoliosis – a side bend of the spine – When the muscles on one side of our body pull more strongly than the other side, the whole pelvis shifts towards the stronger side causing the tell-tale larger bulge!

 Read about major culprits causing the Love Handle Mismatch on the 8 Crossroads Section of the RanksAcademy website:
1)      The Bitter End
2)      Backfire
3)      Quadzilla
4)      Hip-A-Tightus

Do you Have Back Pain, a knee injury or neck pain that won’t go away?
The Answer is likely in your Love Handles!!
What the Different size Love Handles showcase is an asymmetrical posture. When an ache or pain does not get better after ten days or so, we are living with an asymmetrical posture –
The counter-intuitive aspect of chronic pain is that we do not experience the same pain each day. Rather something off in our posture re-injures anew all the time!

Getting over local problems such as foot, knee and back pain requires restoring global symmetry to our bodies.

In The Ranks, we do a 40 point Postural Evaluation as a baseline of treatment plan. We need to be armed with as much information about ourselves as possible.

But just this info about your Love Handle sizes is plenty to guide training and recovery

And how to Even our Uneven Love Handles?
We Answer our Anatomy Back!
The side with the larger Love Handle is the side receiving Strategic deep tissue work to Release the constricted muscles pulling our pelvis (and center of gravity over to one side)

In The Ranks, we call this self-applied deep tissue work, “The Gluing Energy Process”
So get a Handle on Your Posture and solve your chronic pain problems – Feel the Love from The Ranks


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Gravity’s Antidote: POSTURE-BALANCE

The Ranks is a Healthcare & Fitness / Education and Media Company with a simple objective: Re-defining Aging in America. In a healthcare world with dwindling safety nets, The Ranks accomplishes the mission by turning 50, 60, 70-year olds into their own personal trainers, building The Ranks of America’s Older Athlete.

Time’s biggest physical threat to us is Un-Refined Gravity. Gravity, wantonly hitting us will relentlessly drag us into destructive posture.

To wit, this week’s lesson is on utilizing Gravity with a new term: POSTURE-BALANCE

POSTURE-BALANCE is the critical element you need to stay pain-free and muscularly young.

Our Anatomy kindly furnishes us with all we need to contend with gravity: Skeletal thickenings at our skull, shoulder, hip, knees, and ankles along with “Squishy”, open muscles. (See PowerWire #9)

All we have to do to avoid being worn down by gravity (and actually capitalize on it) is adjust our shape as needed when performing life’s actions.

The reason we care so much about POSTURE is because, done right, POSTURE is what OPPOSES gravity and HARNESSES its potential within our muscles.

. This is where “POSTURE-BALANCE” comes in. The best posture is Rapidly Adjusting Posture. The Bodily Adjusting we do to painlessly take advantage of gravity while on the move is called “BALANCE”.

The POSTURE-BALANCE connection is nicely analogized by the animation Flip-book. A Flip-Book is a book of individual drawings whichis “read” by flipping the pages rapidly animating the pictures within.

Life is complicated because even as the ground beneath us changes, Gravity changes NOT! We need smooth access to lots of Postures to get through life! As flipping gives life to the Flip-Book, Balance brings life to Posture.

POSTURE-BALANCE is the dynamic tuning process we use to arrange muscles, skeleton and core to oppose and harness gravity pain-free as we go – Especially for the fun stuff such as running, swinging a golf club or skiing down a mountain –
 we Without the ability to change shape on the run, we become a Flip Book stuck on one page! The spectrum of activities we can do gets smaller and smaller – We physically age.

POSTURE-BALANCE is the critical ingredient to all things athletic! If you want to enjoy better, safer POSTURE, you must TRAIN BALANCE.
The Ranks’ Personal Trainer Education Knows Posture, Knows Balance and Knows combining both enriches your life with more freedom and fun.


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The Pull of A Purpose! - Great Guys!

 
Abstract: The point of today’s parable is capitalizing on the energy of overriding reasonbehind our endeavors.WE need 2 Primary Ingredients to keep ourselves Muscularly Young over the long haul:
1)      PROPER Stress to keep us ALIVE!
2)     The Purpose/People Making the Stress Worthwhile!
Staying Muscularly Young into our 40"s, 50's, 60"s is an unusual thing to do – not easy or intuitive. It takes more than “toning up” or “loosening the hammy’s”. We need a great plan & an emotional charge to journey to a hard-got destination. The flexibility, balance and quickness required are best realized as side effects of reaching meaningful goals. This lesson was reinforced to me this past Thanksgiving.
Ten years ago I haphazardly fell into an Ultimate Frisbee Community that meets up Sunday mornings in Wellesley, MA.Ultimate is tough game of constant running. Nothing makes me more sore the day after...
 
The Heart of this Disc-Community is a clan of cousins – The Heffernans/Laughins/Jacobs- What a family! A fantastic group of smart, funny, athletic and DECENT people whom I’m honored to call FRIENDS.
 
Once a year, on Thanksgiving Weekend, the Heffernan, Laughlin, Jacobs gang play together as a family as “Team Doonarie” in a best 3 out of 5 Ultimate Frisbee throw-down against all the non-family players:
A disparate assemblage of disc-toting “Outsiders” in an event named, “The Marie’s Cup.” I’ve been an Outsider team member for several years…
 
But the truth is, over the last two seasons, I stopped showing up on Sundays – I was busy writing or working or ….whatever…. Last Thanksgiving, my Outsiders got spanked - embarrassed really - in an undisciplined, sloppy Maries Cup showing…I painfully remember my back going out during the pre-Big Game Warm-Up…I personally played like crap & felt slow - it was time to hang up the disc….
 
 
This fall of 2009, the Outsider captains – my Thanksgiving coaches – Mike “Eisy” Eisenstadt and Charlie “CW” Walsh e-mailed that Marie’s Cup was nearing - it was time to get up & IN SHAPE. Even though I’d been a no-show all Frisbee season, I got invited to re-join the team – and a funny thing stirred….I wanted to play again!....But I was not sure why…
 
Sunday practices started in Mid-October –  I hadn’t trained that hard in years – Sprints, jump-roping, cones, ladder-drills and a giant truck tire from G-d Knows Where…
 
At the risk of divulging too much info, that first practice actually liquefied my breakfast remainders leading to an unmentionable post-practice near-miss.
The weeks and practices piled up – The Outsiders got better – I got better –and a realization grew clear–
 
Even though I restore people physically professionally – (not for nuthin’, - I know LOTS about the human body), the presence of a GAME-DAY PURPOSE was amplifying my efforts– I was hustling because I didn’t want to let these Great Guys -both my teammates and the big-hearted DOONARIE- down! – 
 
We fundamentally need in our training –especially as we plan to age –the magnetic pull of “purpose.” OUR best teachers, trainers, therapists and coaches wake this within us…
 
And it doesn’t matter what our destination is so long as we commit.
 
The first point WE TRACK in Ranks Training is  “BENCHMARK.” We ask and decide, “Where do I want to be??” We write the Benchmark(s) down and bring them to life....
 
Then, Ranks Training Provides the Ticket to Ride.…Physical journeys to a resolved destination are potentially littered with pulled hamstrings, twisted ankles and sore backs. We create a map of our lurking vulnerabilities. The Gluing Energy Process, Postural Elucidations and Active Recovery kept me (and a few teammates) ready to go – Purpose kept us moving…
 
Did a few of my boys need some fixing? Absolutely!
Did Ol’ Adam have to fix himself – Hell Yeah!
Was it all worth the trouble???...The outcome of the BIG GAME was GREAT: I got stronger and Re-Connected with Great Friends.....
So this Post-Thanksgiving week, I give thanks to my Frisbee Life– My Outsider and Doonarie Brothers….. I know what I’ll be doing next year this time….
 
Recent Issues
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·         #6 Signature of Pain
·         #5 The Simple 3 Checklist

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26 Working it Out: Trainer & Therapist

 
 
The other night I attended a social gathering at a shmancy restaurant in Chestnut Hill, MA, put on by Privatus Healthcare - a very smart nursing and care Company in the Boston area.
I met terrific people who, like me, are engaged in evolving healthcare quality as the Age Wave comes in (Don’t worry – Nancy Pelosi isn’t
the only person at work on this…).
 
After trying the pizza (it was OK) I had a thought provoking conversation with Sarah Marcotte, membership coordinator of Cambridge at Home – a wild organization of Cambridge, MA residents uniquely re-defining “retirement”…
Sarah, an advocate for scores of people eager to age freely in their own homes, asked me a $Million ($Trillion?) question:
 
Who helps people age better, The Personal Trainer or The Physical Therapist???
 
I promised Sarah a PowerWire on her question, and the anwer is:
 
UNANSWERABLE - as both therapist and trainer are part of one tapestry. And lemme-tell-ya, separating the actions of these two fields leads to stagnation and trouble. Here’s Why:
 
The Job Sarah wanted done for her people is the Job we all need done: Becoming Better via Exercise…The rub in all this lies in just what exercise is anyway….
 
Precise definitions matter, Ranks Readers, so here we go – Adam Poock’s definition of Exercise:
 
Exercise is - Stress inducing desirablepersonal adaptation
 
The nature of exercise is, you see, a synthesis of training and therapy.
 
 “Stress” is just energy – efforts –
push-up’s and bicep curls, sprints and pigeon poses –
The magic of our biology is that sufficient stresses cause adaptation: muscles strengthen, circulation densifies, nervous systems hone – this hard-got work is wrung out of us by great coaches
Advantage: Trainer
 
BUT – and this is a big BUT, such adaptation must be corrective and Desirable –We all possess specific vulnerability and have specific needs –. Whoever applies the stress must possess PROFOUND anatomic and postural diagnostic skill along with great hands. Stress is dangerous stuff without a careful plan.
Advantage: Therapist
 
In my own experience My great teachers have been offered a balance mind-opening and butt-kicking. Two Examples from my twenties:
 
Gary Gray from Adrian, Michigan is an ingenious Physical Therapist and teacher who transformed and massively advanced my understanding of anatomy’s interconnectedness
Brad Crews, my first and most brilliant yoga instructor put me to work – awakening my power of breath and connected core to build handstands, splits and great endurance– there was none of that in my program at Boston University.
 
Most importantly, Gary would never have had his impact on me if not for Brad bringing anatomy alive, and Brad’s work could not have been internalized if not for Gary’s model of how bodies work. I needed them both for either to take hold!!
 
This is the educational foundation of the Ranks – bringing these seemingly separate worlds together as one problem-solving force.
 
So my answer for Sarah as to who gets the job done is: A Synthesis of the Two
 
  • The Therapist who is part athlete, knows the feel of training and the fluidity of performing
  • The Trainer has to study posture and physiology – I’d recommend Davies’ Trigger Point Therapy Workbook for starters
  • And EVERYBODY should take some kind of anatomy course every year – that stuff is tricky, and a lot more than memorizing where everything goes!!
 Great Problem-Solvers in Healthcare will be born of surprising intellectual collaborations – massage tables and running shoes, medicine balls and anatomy charts.
The Ranks Trainer Training Program teaches collaboration – anatomy hits the yoga mat and deep tissue work frees strength – Building people who get the job done means planting our feet in two worlds together – our solutions are there – we just have to keep working them out.
Recent Issues
·         #8 Trainers of the Lost Core
·         #6 Signature of Pain
·         #5 The Simple 3 Checklist

Need help designing your Home Gym?
Visit Our Friends at Precision Fitness Equipment

Do you have a question for a PowerWire Topic?
Ask “Mr. Preventer”, Adam Poock, Adam@RanksAcademy.com and your query may be the next topic on The Ranks Power Wire

Stay Squishy, My Friends
Abstract Great Prevention is not just being flexible or strong – It is being able to smoothly transition between states of flexibility and states of strength – This baseline ability to CHANGE FORM on the run is our “squishiness” or muscular versatility and it is a true measure of muscular age…Frequent Strategic Deep Tissue Work from The Ranks builds critical Muscular Squishiness.
A Vital Muscular Competency central to strength and function is rarely (if ever) pinpointed in conventional exercise – I speak of the quality of muscular “squishiness”. In The Ranks, Squishiness is the essence of “Muscular Youth.”
The purpose of today's parable is making you aware of your muscles' squish factor...Muscle “squishiness” is muscle’s capacity to compress/lengthen & rebound to original shape. 
It's our muscles' squishiness that allows for Easy Muscular gear-shifting you need to bend for something AND THEN lift it, OR to run quickly, STOP, & change directions...
"Squishiness" or in RanksSpeak, "Muscle Versatility" between flexibility and strength is MORE IMPORTANT than the amount we have of either….
Here’s Why: “Squishiness” permits us to  instantly adapt through changing environments- handling life’s unpredictables coming at us fast in our complicated world!
 
With stairs to climb, kids to pick up, balance to maintain and abrupt stops to make….It’s rough out there!
In the gym, we are told to hit the weights, do cardio-vascular work and maybe touch our toes for flexibility.
THIS IS NOT ENOUGH because overlooked in our workout is the ability to TRANSITION from states of strength into states of flexibility. We aren’t training SQUISHINESS & Lack of squishiness sets up injury and pain.
What “exercise” builds Squishiness (i.e.: muscular versatility)?: It’s Deep Tissue Massage – (yes, deep tissue massage is technically exercise as I’ll make the case for soon…)
In The Ranks, strategic deep tissue work is emphasized in the Sequencing process of circuit training. In Ranks Training we use the Trigger Point Ball Tool for self-applied deep tissue work between the more conventional exercises...
• Do you have Back Pain?  - Get strategically squishy with the Trigger Point Ball to better absorb impact of walking
• Feeling Stiff and Wobbly? – Get more squishy with the Trigger Point Ball and easily adjust muscular shape over varying terrain.
Ranks training conditions to be squishy – in the butt, thigh, calves and neck muscles. Our Squishiness is our best muscular insurance policy! 
Learn more about “muscular squishiness”  at  RanksAcademy.com

Check out Strength by Subtraction and The Gluing Energy Process.

 
 Also visit PowerWire #3 for a refresher on the workings of your muscle physiology.
Stay Muscularly Young by staying Squishy, My Friends
Recent Issues
·         #8 Trainers of the Lost Core
·         #6 Signature of Pain
·         #5 The Simple 3 Checklist

Need help designing your Home Gym?
Visit Our Friends at Precision Fitness Equipment

Do you have a question for a PowerWire Topic?
Ask “Mr. Preventer”, Adam Poock, Adam@RanksAcademy.com and your query may be the next topic on The Ranks Power Wire

Trainers of the Lost Core

I have well-worn copies of Hollinstead’s Textbook of Anatomy, Gray’s
Anatomy, and the classic, Netter’s Atlas of Human Anatomy.
Collectively, these are my Ark, Grail, and Temple of studying human structure.
 
But all 3 books share a GROSS deficiency:
None of them mention the “CORE” - anywhere!!
 
How can this be?!
Every Pilates teacher, golf pro, and sensei on earth impel to “build the core”.
We know human bodies have “cores” yet none exist in Anatomy Texts.
What Gives?? Is the Core Lost in our Anatomy?!!
 
The Lost Core is the missing link between academic anatomical study AND  training & performance reality.
 
 Who’s to blame for this Core-Less Anatomy to Core Exercise Predicament we must break out of ?
 
–I blame...those Pesky Greek Root Words!!!
The word “anatomy” derives from Greek roots “ana” – up and “tome’ – cutting. 
Alas, Netter and Gray are great study-buddies but lousy gym partners. Anatomy Texts don’t recognize a core because the core is not a part of anatomy.
The core is a formed amalgam of anatomy.
 
The “core” is a group of a dozen or so muscles temporarily pulling together  as hydraulic fulcrum, energy source and universal force translator for our actions. The core includes:
  • familiar muscles such as diaphragm and abdominals
  • & Not so familiar Muscles such as pubo-coccygeus
 
– Dissected, the core parts are pieces of deflated balloon revealing nothing of its purpose and potential when connected.
 
The art of training is connecting our core into our actions.
 
To Escape Muscular Age we need both the anatomical chops of Netter & Gray AND core connecting training expertise. Where to find that combo of skill?? I wonder….
Recent Issues

Need help designing your Home Gym?
Visit Our Friends at Precision Fitness Equipment

Do you have a question for a PowerWire Topic?
Ask “Mr. Preventer”, Adam Poock, Adam@RanksAcademy.com and your query may be the next topic on The Ranks Power Wire

A Car-TRADICTION: Bumper Band-Aids

I rear-ended someone last summer…There was no damage on my car and not a scratch on the “rear-endee”…Of course, that didn’t stop the weasel from filing a dubious damages’ claim for a new bumper.

If only I could have slapped a Band-Aid on his bumper and saved myself the surcharges! – Of course, such things as Bumper-Band-Aids are preposterous…Bumpers are inanimate and can’t heal…
 
We forget the opposite rule is also true – WE are BIOLOGICAL and can NOT mechanically switch out parts to get better again! We must HEAL ourselves to get better!!
 
Seeing our body as distinct replaceable component pieces is inaccurate...

 

I hear this all the time:
“My shoulder hurts, I need shoulder work”
“My feet hurt so my feet must be weak”
 
This is auto-shop thinking that will not solve our biological problems. Biological problem-solving means arranging an internal environment where healing occurs.
  • Hip Flexibility fixes shoulders - Our sore shoulder is likely a compensation to asymmetrical hip tightness
  • Butt Exercises fix feet - Sore feet materialize from weak gluteal muscles leaning us too forward on our feet
 
We are not Buicks! We must junk the “body-part as car-part” analogy to get muscularly young!
 Get  a Biological Training Plan from The Ranks~
  • Postural Landmark Chart
  • Pain Map
  • Maneuvering Plan
 ....Learn more at RanksAcademy.com

 

Signature of Pain

Poor George Bush – such an easy mark for a laugh…

DO YOU WANT TO IMPROVE YOUR POSTURE?
THEN YOU NEED TO STUDY THE WAY YOU SIGN YOUR NAME!!
 
NAME SIGNING is a physical act we all relate to…using forearm muscles (there are no finger muscles), rotator cuff, and a splash of core.
 
Cool about signatures is we all write them differently. Even nearly identical athletes, produce wildly diverse signatures.
 
How? - WE KNOW of course name-writing, is both physical and personal.
 Histories, fears, - our very feelings about ourselves - pour into signing our name.
 
Guess What?
The signature is not our only emotion-laden physical act – Our POSTURE is as well!
Calves, spinal erectors, and neck muscles  - all of the chain-links making our posture - possess learned signature tensions! AND our posture is the ultimate cause of ongoing PAIN...
 
Does poor posture ensure pain’s handwriting is on the wall???
 
Not at all….BUT “Improving posture” to stem pain, is a process akin to changing our very signature! We need lots of focused repitition of specific small drills to overcome memorized, emotional patterns.
 

In The Ranks, we correct posture with “The Gluing Energy Process”: Small, consistent, specially applied deep tissue work along with “Strategic Strengthening.” Don't be resigned to be in pain - Sign Up for Ranks Training!


Learn more at RanksAcademy.com
 
Look for The Ranks’ Posture Intensive in December.

 

The Simple 3 Checklist

Abstract: The dispositions of 3 influential muscles, 2 at the hip and 1 at the neck, determine the effectiveness of exercise and presence of pain.

I get this all the time – a very perplexed friend or client says:

“I swim and do yoga religiously! Yet I’m hurting and feel like I’m falling apart! What gives?!”
 
Just as striking a musical note can sound sweet or painfully off key, exercise works best when it stimulates us smoothly.
Whatever exercise we are doing, the quality of the experience is determined by 3 checklist muscles setting our postural receptivity.
 
Inevitably, people miss the gains of training because of muscular imbalance in at least one of the Simple 3 Checklist:
 
 
A)    The Piriformis/Gluteus Medius
OK, these are two superimposed muscles - Connecting pelvis and hip concertedly, these butt muscles control the angles of our hips joining our core to the ground!
 
B)    The Hip Flexors
These monstrous muscles make up the posterior wall of our core. The Hip Flexors emerge from our diaphragm, powerfully attach to all of our lumbar vertebra and discs, cross our pelvis, & insert into our inner thigh
 
C)    The Scalenes
The Scalenes may be the most ornery muscles of them all! The scalenes are three sets of muscles running out of all 7 cervical vertebra and discs, grabbing on to our collar bone and first rib. The scalenes literally hold our head up, are very prone to trauma and have far-reaching pain referrals.
 
Therefore, don’t blame the exercise for hurting you – Always look to the Simple 3 Checklist for trouble. Cultivate the Simple 3 regularly with Gluing Energy Deep Tissue work and Versatile Strategic Strength to make exercise sweet-sounding again…More Specifics to follow and more details on the Simple 3 Checklist anatomy at www.RanksAcademy.com

One Word of Advice: “PostureSpan”

Abstract: Losing our posture is a serious threat to health and, eventually, financial well being. For real quality of life, we must assure in our physical training that “PostureSpan” keeps up with our lifespan. There is no muscle more key to fixing and maintaining posture than our piriformis.

The Concept of 401K Anxiety is simple enough – We will need enough money to last our lifespan - How about Posture Anxiety?
 
Money is not the only thing we need to save! Losing posture over time represents a real threat – physically and financially.
 
If we are lucky, our lifespan will be 85-90 years. We need our posture for just as long!
What happens if our PostureSpan doesn’t last our lifespan – to say nothing of our “BalanceSpan” or “FlexibitySpan”?
 
It is within this time gap between Lifespan and Posturespan that healthcare costs get REALLY expensive due to pain, joint degradation, & immobility – Oh My!
 
The Purpose of Prevention is closing this high cost gap by keeping our posture reserves upright–
 
So here is a real stock tip for you: Invest in your PIRIFORMIS
 
We shall cover a lot of anatomy in The PowerWire, but this muscle is all important...
 The piriformis muscle of the hip is the crossroad arbiter of posture due to its strategic position:
* Lying halfway inside of our core and halfway outside of it, piriformis keeps the ground and our core connected, setting up the quality of our posture.
 
Piriformis is great place to start investing in Strategic Strength (more on this concept later) and Tissue Versatility (more on this concept later as well…) to assure a vibrant, healthy life.
 
To learn more, check out the “Bitter End” section of the RanksAcademy web site and look for “The Ranks Posture Fest” coming soon from Ranks Academy

Warhol Flexibility: Stretch Small, Stretch Big, Stretch Small

ABSTRACT: Flexibility is urgently important and unnecessarily frustrating. The older athlete needs to understand the redundant nature of muscle tissue composition. Based on this model of our muscles, resembling the Warhol Soup Cans ,The Ranks trains this effective method of flexibility acquisition: Stretch Small-Stretch Big- Stretch Small

There is much to say on the subject of flexibility so look for more flexibility on The RANKSPower Wire!

The clock is ticking –The OLDEST Baby Boomer turns 64 in January – not even official retirement age yet!

We do not have a health care crisis in this country so much as a DEMOGRAPHIC crisis. As retirement numbers increase  the number of collectors of social security & Medicare increase – all while our national tax base decreases - YIKES!

But the sky is not going to fall. The Ranks is here to turn these tables by stretching the idea of what being 65 in this country is all about...
 
To wit, today we broach the surface a huge subject urgently impacting our Muscular Youth – Flexibility….Who doesn’t wish they were more flexible? Losing our flexibility hurts – and can be quite dangerous.
(In a preview of coming attractions, I will explain that flexibility is actually a refined form of strength AND a major component of BALANCE – more on that later…)
 
We older athletes need to get more flexible! The problem is changes in flexibility are quite elusive – unless we count going from bad to worse…
 
The reason conventional attempts to improve flexibility don’t yield many gains it is that we lack a SUFFICIENT MODEL explaining how muscles operate – and thus how flexibility is trained.
 
What is misunderstood about our muscles is that they are actually composed of MANY (as in millions) of Redundant Component Parts called “motor units”.
If we took an up close look at muscle composition we would see something resembling a protein version of Andy Warhol’s iconic soup cans!
 
 
 
Why the redundancy??
Survival – If we bang our leg into the coffee table, our thigh muscle doesn’t shatter – Parts of our leg are immobilized, but enough working units around the trauma allow us to still LIMP away…
 
Versatility – Lots of semi-independent moving parts give us a huge spectrum of possible movement as well as loads of capacity for shock absorption (another reason to stay flexible!)
 
Each part – or repeating mini-muscle soup can - is actually capable of a bit of independent movement – Each soup can has a dedicated nerve supply allowing it to either act in concert with the rest of the muscle around it OR act on its own.
 
Based on this Andy Warhol model of muscle function, we can see what erodes our flexibility over time and how to get that flexibility back!
  • Over time, chance injuries, work life habits, and compensations to both create loads of micro-traumas in our musculature – Handfuls of “soup-cans” get disordered (usually to stop micro-internal bleeding)

     
     

  • Collectively we feel lots of upended "soup cans" around our musculature as a loss of flexibility. This lost flexibility s associated with– but not a direct result of – aging.
This is why, in The Ranks, to get flexible, we do not just stretch in the traditional sense of the word – we focus on first getting our chronically jumbled motor units smoothly opening and closing again with strategically applied deep tissue work. (Where you apply your deep tissue work is identified on your Ranks Pain Map – more on that later as well…)
 
THEN, we insinuate the small muscular recoveries into larger yoga stretches and poses.
 
The flexibility mantra of The Ranks is thusly called: Stretch Small (Strategic Soup Can Fixing)– Stretch Big (yoga poses) - Stretch Small (re-order the soup cans again just to be safe)

 

Why we need to be athletes

Why we need to be “a-thə-lēts”
 
Coming up with mottos for The Ranks, a debate materialized between a close advisor and me over vocabulary.
 
I went with “The Ranks - Building The New Older Athlete”
 
My advisor, a close friend and brilliant business consultant named Steve Barney –argued why alienate with the word “athlete” when so few people truly identify that way…
           
Regrettably, connotations of the word “athlete” have diminished.
           
What is an athlete after all? Is it someone paid to play a sport? – Partially, yes...& unfortunately the asinine behavior of these few – facial tattooing, judge threatening & self-applied gunfire- distract from the ideal of what the athlete should be….
           
The Greek root of athlete is “athl”, meaning a contest or challenge. An “athlete” is one who struggles with challenges.
 
There is no shortage of challenges these days – especially for The Ranks – parenting, mentoring, staying muscularly young….We do have a shortage of athletes however….
  • An athlete is someone cognizant of their body, and regularly cultivating it in order to face challenge
  • An athlete is one finding success through collected small failure –  with a mindset finding composure amidst disorder, plans against long odds, and will to carry out
In Ranks Academy we have the plans building 50, 60, 70+ year old athletes - the kind of people you can count on – and we can’t get enough of those….

The 65 Problem

Do you want a problem? OK – I’ll give you a problem – We are fixated on the number 65. We plan to retire at 65 AND start collecting “entitlement” checks at 65.

Now, the spirit of providing for the truly elderly is wonderful and kind. The problem is that as a population we are living for 20 years longer than the so-called retirement age of 65.

The issue has to do with the actuarial tables of 1935! In 1935, at the creation of the Social Security Act, the average life expectancy in America was…65! The intention of social security was for Americans to be assisted just as soon as they died!

In 2009, we read relentlessly about massive unsustainable deficit spending primarily supporting pensions and benefits to an increasingly large aging population. This is raising our taxes and onerously mortgaging the future generations of this country

The solution to unsustainable government budgets will be The Ranks Members. Our economy will call upon our over 65’s, over 75’s and maybe over 85’s to contribute and produce!

The onset of social security and pensions at age 65 will have to transition upwards -  The only question is how prepared will the 60+ population be for the inevitable.

The Mission of The Ranks is preparing today’s Moms and Dads, Grandmothers and Grandfathers, trainers and medical professionals with grown-up physical education to be great 85 year olds.

To grow as a nation the mentality around the number 65 must grow as well….

Know Your Pain Map!

* The Pain Map of Postural Landmarks and Muscle Tensions Asymmetries* The guide in The Ranks to our personal Muscular Youth Wouldn’t it be nice to know , “Is today the day I will hurt myself,” - and then be able to stop it? This is why you need a PAIN MAP 

  • Our physiology is not simple
  • Successful Training is not just repetition of drills!

 “Exercise” is focused maneuvering through our signature physiology

  • We Stress ourselves where needed
  • We diffuse vulnerabilities as they lie

 Get your Pain Map done and be on your way to Muscular Youth

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