Pain Free Performance — Egoscue Certified

Posture Alignment Therapists, Certified by Egoscue University

Posture Alignment

THE EIGHT LAWS OF PHYSICAL HEALTH

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**This is a condensed version of The Eight Laws of Physical Health posted on the Egoscue University website.

THE EIGHT LAWS

I think we can all agree that the majority of laws are in place to protect us.  When it comes to the body, we have laws in place as well.  Eight of them, actually.  Pete Egoscue talks about them in his book, Pain Free.  Not only does he go in-depth about the Eight Laws, but gives you the Egoscue perspective on posture and pain.  Egoscue’s laws are a great way to understand how everything in the body works together.

  1. VERTICAL LOADING: Gravity is necessary for health. In order for gravity to exert a positive and dynamic influence on the body, the skeleton must be vertically aligned in its posture.

 

  1. DYNAMIC TENSION: A state of constant tension exists between the front of the body and the back.  The posterior portion is responsible for the erection of the body and the anterior is responsible for the flexion, or bending forward, of the body.  Neither activity can be performed correctly and healthily without this action.

 

  1. FORM AND FUNCTION: Bones do what muscles tell them to do.  All skeletal motion is initiated by muscular activity.

 

  1. BREATHING: The body will not function without oxygen.  So essential is this law that the body has redundant systems to ensure compliance.

 

  1. MOTION: All of the body’s systems – digestive, circulatory, immune, and so one – are interrelated.  The common thread that binds them together is movement.  The faster the molecules of the body move, the higher the metabolic rate.  The higher the metabolic rate, the healthier the human being.  We are designed to run, jump, climb, fall, roll and skip, not just for initial development but for continued health throughout our lives.  If these activities hurt or cause pain, it is because we are violating some or all of the laws of health.

 

  1. BALANCE: In order for the law of motion to be effective and true, the body must achieve balance, defined as muscle memory, sufficient to constantly return the body to the first law of vertical loading.  For balance to occur, muscles must work in pairs and equally on the right and left sides of the body.  Being left- or right-handed hinders this balance only when we violate the laws of motion.

 

  1. STIMULUS: The body reacts to all stimuli twenty-four hours a day, regardless of the conscious state of health.  Therefore, the law of motion constantly reinforces this law of stimulus.  If motion is limited, the law of stimulus becomes stressful to the body.  The body absorbs pollutants and irritants rather than deflecting them.

 

  1. RENEWAL: The body is organic; therefore, it is in a constant state of growth and rebirth.  Muscles, bones, nerves, connective tissues, cartilage, and the like are all alive.  If the body is not renewing, it is because we are violating the laws of physical health.  The more laws we violate, the faster we age and die.

Read through the Eight Laws then go look in the mirror.  Simply by looking in the mirror, you’ll be able to determine if you are violating the laws of Vertical Loading, Dynamic Tension, Form and Function, Balance and Breathing.  Does your body pass the eye-test?  For those of you with digestive issues, immune issues or reproductive issues, you are in violation of the law of Motion.  For those who have a difficult time recovering from injuries or sickness, you may be in violation of the laws of Stimulus and Renewal.

If you violate the laws you won’t get a written citation, but you will get a “warning” of a different kind.  At first, the violations may present themselves as low energy or poor health.  Maybe you “crash” every afternoon, or perhaps you’re sick a lot.  Unfortunately, the longer you violate the laws, and the more laws you violate, the louder the “warning” gets.  For those of you struggling with chronic pain, it’s because you are violating multiple laws.  There’s a good chance you have violated the laws of Vertical Loading, Dynamic Tension, Motion, and Balance, just to name a few.

Which laws resonated most with you?  Are there ones that you know you definitely violate?  Which ones do you feel you’re doing a good job following?  No matter where you are right now, the last law – Renewal – should be your focus.  That’s the cool thing about the body.  Just because you may be violating laws right now, doesn’t mean you will be forever.  Your body can, and will change.  You simply have to apply the proper Stimulus!

 

 

 

The Whole Picture of Being Pain Free

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As Egoscue certified therapists, when we look at the body, we do not isolate it into individual bones or parts. We hear our clients when they identify the quality and site of their pain whether it’s knee pain, back pain, hip pain, or foot pain. This information is used as a tool to provide appropriate care for our client, but we continue to treat the whole body. In order to eliminate pain long term, we must work to correct the imbalance of the body as a whole unit.

When our client’s come to Pain Free Performance, we encourage them to “listen to their bodies”. This means to acknowledge when they have pain, to not complete exercises that bring on pain, and identify changes within their body after completing a musculoskeletal exercise.

In an Egoscue therapy session, we might encourage our client to stand with their backs against the wall and have their heels, hips, shoulders, and head touching the wall for two minutes. For some clients, not all of their body parts will be able to touch the wall in the beginning. During these two minutes, a client could feel that their body is falling forward, that the muscles behind their knee could be stretching, or they could notice that their head is forward. After two minutes of holding this exercise, we watch the client walk and ask them to consider if anything in their gait is different which could include:

Are they lighter on their feet?

Are they standing straighter?

Has their knee pain decreased?

Do they feel equal weight bear in both feet?

As therapists, we are looking for a change in the function of their body. We are assessing whether the exercise restored the client’s ankle function or created a lighter load in the client’s steps. In the beginning pain level or quality might not change, but it is through restored function of the musculoskeletal system that our clients will not only have improved posture, but improved quality of life without limitations. Balance and restored function of the musculoskeletal system are the key to becoming pain free.

 

Getting Back to Exercise

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Often when clients are feeling better, they want to get back to their exercise routine. In order to create a change in posture, we ask that people hold off on weight lifting or repetitive exercise in the beginning so as not to strengthen any unresolved dysfunction. We completely understand that when the body is becoming aligned and pain has decreased, you are eager to get back to a more physical and active lifestyle.

So the question is: how do you exercise and remain pain free?

If there is an activity you love and want to get back to, you should try it! Listen to your body while doing the activity. If you have concerns about what you feel, acknowledge it. Your body will give you a signal if it is resisting, like pain or restricted range of motion. Our rule of thumb is to complete your Egoscue menu first, in order to align your body the best you can prior to your workout. Always follow up your activity or workout with a few exercises that your therapist recommends for your body or even repeat your menu. This will allow you to the live the life you love and remain pain free.

Remember, the best exercise equipment is your own body. Just walking puts your body in dynamic motion and allows your 200 bones, 230 joints, and 600 muscles to become energized! Not only will walking increase your aerobic response and nourish your joints, but it will maintain something called the “cross crawl pattern” within the brain that’s necessary for maintaining balance.

If you have any questions about getting back to your active lifestyle and remaining pain free, our Egoscue Certified Posture Alignment Specialists at Pain Free Performance will keep you on the right path!

What is Different About Egoscue?

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People ask us all the time “how is Egoscue different?” At Pain Free Performance, we want to get down to the root of your pain. Egoscue therapy looks at the entire body and determines what joints are out of alignment and therefore, are not mobilizing correctly. When this happens, other muscles will try to create the movement for the weaker muscles. This is what pulls the joint out of the right position.

Egoscue looks at each area of the body and determines which muscles are too tight or overworking. Through gait analysis and functional testing, Egoscue therapy can determine how your body is moving. Then the fun part begins. Our Egoscue University trained therapists will work with you to determine how to release the overworked muscles and how to wake up the muscles that are weaker and not supporting the joints. In other therapies, like traditional physical therapy, therapists work to strengthen the weakened joint, but overlook the compensations from different parts of the body. Egoscue therapists understand that your spine rotates because your right foot is turned out. Egoscue therapists at Pain Free Performance take it a step further and notice the over developed muscles on the right side of your spine. Their Egoscue training promotes further testing to release those muscles before they re-balance the rest of the body.

Want to get back to the life you had before pain? Live the life where you could move naturally and not in order to avoid the pain? Try Egoscue therapy at Pain Free Performance and let’s uncover the root of your pain.

SCOLIOSIS

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At our clinic, we see several clients a week with scoliosis – a curvature of the spine.  Some people are born with scoliosis and for most it develops in puberty when the muscles can’t keep up with the bones during this intense period of growth.  This muscle imbalance is what pulls the spine into an unnatural curve.  Scoliosis can be very painful and without intervention can worsen.  Our clients with scoliosis have often  tried  everything including bracing, rounds of physical therapy  and even spinal surgery placing Harrington rods in the back in an attempt to correct the curve of their spine.  Despite these methods, they continue to have pain in their body caused by this muscular imbalance.

When Egoscue was developed, the idea was simple: activate muscles to pull the bones into an aligned position. When the body is given the correct stimulus, the muscles will pull the bones into a straight position. When the bones are aligned, the friction on our joints when we move will be decreased. Your spine is subject to the same rules!  By rebalancing the muscles of your back, your spine will load correctly and decrease the curve of scoliosis.

During the initial evaluation, your Egoscue therapist will analyze the curve of the spine by taking photos, palpating the joint position, and completing functional tests to see how the body obtains a specific movement. This will allow your Egoscue therapist to not only feel and see the curve, but also to determine which muscles are overworking and which are not doing enough to align your body and your spine correctly.  Your Egoscue e-cise menu will have a series of exercises designed to activate the specific muscle groups in your body that are needed to decrease the curve of your spine. When your body – including your spine – is aligned and symmetrical it will move with ease and without pain!

Back Pain

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Last week a wonderful woman came to see me who has been struggling with extreme lower back pain for years. She has stenosis in her spine and has endured several injuries throughout her life. The pain in her back had gotten so bad that she couldn’t even walk without the back pain intensifying.

After evaluating her back pain, in order to see the response of the prescribed Egoscue program in her body, I asked her to walk after completing each stretch or position (E-cises). Watching her gait allowed me to see exactly how her body was responding and as importantly allowed her to feel the changes in her body.  Within ten minutes she had completed four Egoscue E-cises that encouraged the spine, shoulders, and pelvis to be in a better position. As she began to walk, she was overwhelmed with emotion. She couldn’t believe that her lower back didn’t hurt anymore!  This was the first time in years she did not have back pain.

Analyzing her gait, I could see that her shoulders were not as forward, she had increased range of motion in her hips, and she appeared lighter on her feet. As an Egoscue therapist, it is so exciting to see instant changes! While it doesn’t always happen this dramatically, when the E-cises are introduced the body changes.  Back pain is relieved.

In order to keep progressing toward a pain free body, these E-cises must become a way of life. You have to challenge the body as it evolves with new stimuli. You have to be dedicated. Doing the E-cises daily, even for as little as ten minutes, will benefit your body! Your back pain can be relieved.

For some people, the relief of back pain, shoulder pain, hip pain or knee pain might not happen in the first ten minutes, but over time the changes do add up and the pain retreats. The time and energy you’ve invested while doing your Egoscue program will decrease your pain and allow your body to function in the way that you desire! Walking, running, hiking, standing and sleeping without pain are within your reach! This result is emotional for our clients and for us.  Finally being pain free is life changing.  It’s what we do at Pain Free – we are here to help you realize the possibility of life without pain once and for all.

 

BALANCE….

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At Pain Free, a frequent topic of conversation is balance. Finding the right balance between work and home, healthy lifestyle and indulgence, and with needed relaxation and activity. It’s challenging to have one aspect of our lives come to the forefront decreasing the energy and care we are able to devote to other vital areas. Our bodies do the same thing! When one area of our body is not functioning correctly, it calls on its neighbor muscle groups to achieve an action. When the neighboring muscle groups continue to help, our body becomes imbalanced.

Do you have shoulder pain? Back pain? Knee pain? This is likely stemming from an imbalance somewhere else in the body. One shoulder or hip could be higher. One foot might turn out, while the other is straight. In order to make the body stable, the left and right side should be a reflection of the other.

So how do we restore balance to our muscles? To the muscles that haven’t functioned correctly in months or years? Restoring alignment to the body involves bilateral movements. Our bodies should be completing movements with both right and left sides of our bodies working in unison. The shoulders, hips, knees and ankles should line up vertically. It is the complex underlying muscle network that pulls the bones and makes proper alignment possible. We want to wake up the inactive muscles and remind them that they have a job to do. We want to quiet the muscles that are doing too much.

That’s what we do here at Pain Free Performance. We assist you in bringing your body back to its original design. Through Egoscue, allow us to bring your body and your life back into balance.

Things I Wish I Explained Better….

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I often have a conversation with a client that causes me to think – “Wow, I didn’t do a very good job of covering all the information I wanted to!” There is a lot of information we share with clients and it’s a lot to absorb, especially in the beginning.  We also have such a smart group of people who come to Pain Free Performance, we sometimes assume people know things that they don’t.

Here is a smattering of random questions and topics that come up often and might be helpful as you continue your Egoscue journey toward a pain free body! Clients often ask or say….

Can I resume weightlifting?

At first, NO.  We don’t want to strengthen any misalignments.  When your body is ready, we will give you some pointers on how to start with weights again.  You will be surprised at the “work-out” you will get from your Egoscue!

Can I go to Yoga class? Pilates? Tai Chi? Can I jog?

We are all about getting you back to your fullest most pain free life – whatever you love to do! The easy answer is yes, of course.  Talk with your Egoscue therapist regarding your particular issues and your favorite class or activity to make the most of it!

I twisted my ankle (bruised my elbow, tweaked my back) so I’m just going to cancel my appointment.

No, just the opposite! That’s the perfect time for you to come in – this is what we do – treat people in pain!  So, keep your appointment and have your therapist assess the injury and create a program that will enable you to heal faster and keep your newly aligned body on track!

I may not be doing my E-cises correctly and it made my leg hurt so I just stopped doing the program.

Contact us immediately if you feel that your program is causing any pain. We want to know, ask you a few questions and tweak the program if necessary.

I do my e-cises when I get home in the afternoon ……

Do your program in the morning! I know, I know sometimes it’s just not possible but here’s the thing…if you do your E-cises in the morning, you are setting yourself up to have your most aligned body possible to carry out all of the living you have to do during the day!  This means better function, less pain and less possible injury.  Talk with your therapist about how to adjust your program to fit your schedule.

Don’t cherry-pick from your program – do all of the E-cises in the order only!

The order of your Egoscue program is key. The e-cises are prescribed to either wake up certain muscles that are not doing their job or quiet muscles that are overdoing which creates that pesky misalignment, poor function and pain! Depending on your specific issues, there is an important chain of events that must occur by doing the e-cises in order to get you to the best outcome….which is a pain free body!

Do I have to do everything on both sides?

Occasionally, I have a client who ran out of time, or thought because her pain was on the right side that she’d just do the e-cises on the right side. Not with Egoscue.  We are trying to get the two halves of the body to work together as intended.  What you do to one side, you must do to the other.  It is important for regaining muscle balance, symmetry and healing to do the complete program on both sides.  If you’re often running late, talk to us and we can tweak your program to fit those days that are just too busy!

Do I have to do Egoscue the rest of my life?

Yes, but a very doable, shorter version of your program. It will be as easy as brushing your teeth or bathing…a necessary and desirable habit to maintain your pain free functional body!  When you’re ready, your Egoscue therapist will instruct you on how to continue with abbreviated and rotating programs that will keep you aligned and living life to the fullest!

 Speaking of function….

One of the most important things I want our clients to understand is that our job is to improve the way your body functions. Pain relief is the amazing benefit of having a functional body. Pain is the symptom, not the cause.  When the joints in the body are in the proper position and the muscles are balanced – the pain goes away!