Your Autopilot: Is it efficient?

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Nancy Manning
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374: MELT : Reintegration and Repatterning Series Time Block I - Saturday, 10:30am-12:20pm Presented by: Sue Hitzmann, MS, CST, NMT, Creator of MELT Session Format: Workshop Learn new tools to

Use MELT strength techniques with lightweight resistance bands and soft foam rollers and discover how to Reintegrate proper timing of the deep stabilizing aspects of the shoulder, pelvis and the

Before you Reintegrate timing of muscle contraction or Repattern movement, it s important to assess whether a person has an efficient Autopilot and a stable body.

1 374: MELT : Reintegration and Repatterning Series Time Block I - Saturday, 10:30am-12:20pm Presented by: Sue Hitzmann, MS, CST, NMT, Creator of MELT Session Format: Workshop Learn new tools to address chronic instability and pain, so that mobility and efficient movement can be achieved without compensation. Use MELT strength techniques with lightweight resistance bands and soft foam rollers and discover how to Reintegrate proper timing of the deep stabilizing aspects of the shoulder, pelvis and the NeuroCore and Repattern joint motion and natural patterns of movement. Gain techniques that can help anyone become more stable and improve performance without pain. Your Autopilot: Is it efficient? Before you Reintegrate timing of muscle contraction or Repattern movement, it s important to assess whether a person has an efficient Autopilot and a stable body. 4-R s of MELT: Reconnect, Rebalance, Rehydrate, and Release The 4-R s reacquire connection, balance neurological regulation, restore connective tissue hydration, and release compression in joints caused by daily living and repetitive postures and patterns. Gaining Autopilot Efficiency and connective tissue hydration are essential elements to a stable body. If a client has pain, it s important to consider how movement is achieved even when pain is present. If a body is unstable, Reintegrating timing or Repatterning movement is ineffective. You will only improve compensatory patterns and make a person more able to manage their instability rather than improve or eliminate chronic imbalance. In other words, you make a stronger, more dysfunctional body. The path out of pain and instability is to keep your connective tissue hydrated and your nervous system balanced, which is also a great asset to anyone s longevity. REST ASSESS RECONNECT GENTLE ROCKING PELVIC TUCK AND TILT 3D BREATH BREAKDOWN RECONNECT FOCUSED 3D BREATH REBALANCE REST REASSESS RECONNECT

2 Pelvic Tuck and Tilt : Roller Under Pelvis The base of your inverted tail triangle is on the roller with your knees toward your chest 1. Rest the base of your inverted tail triangle on the roller 2. Bring your thighs perpendicular to the floor, knees slacked and place your hands above your knees, lock your arms straight, shoulders relaxed MELT Rebalance Technique 1. Press your thighs into your hands and create resistance by maintaining strong, straight arms (psoas/rooted core) and keep bottom of the shoulder blades heavy throughout technique 2. Inhale, and on an exhale Tuck the pelvis ( sad dog pose) by curling the pubis bone toward your belly button, then Tilt the pelvis ( happy bunny pose) by sending the tip of your tailbone toward the floor so that the weight of your pelvis platforms on top of the roller. 3. Repeat step 2, 3-4x move slowly! Reintegrate The goal of a Reintegration is to improve the timing of muscles during isolated movement so proper core or girdle stability is achieved before Repatterning a motion. These MELT Strength Moves Reintegrate the necessary neurological stabilization required for dynamic motion. MELT Reintegration Moves use slow, isolated, controlled, and subtle movement or static postures. The focus of Reintegration is to pay attention to what s staying stable when the arms or legs move. It s not about the range of motion or the ability to create a motion. It s about the stability required for accurate movement. Repattern The goal of Repatterning is to improve stability during movement and normal function. The more stable a body is, the more coordinated the movement, which significantly reduces the risk of shoulder, hip, and knee injury and low back or neck pain. The repetitive nature of Repatterning Moves creates true neurological fatigue in motion to achieve the result. Repatterning Moves work against gravity, frequently in an upright posture. These movements are challenging and take more coordination and structural stability. Slow down and take time to focus on what s staying stable and almost forget the movement you are executing. Participants must be connected to their Autopilot before they try these techniques in order for proper Repatterning to take effect.

Reintegration and Repatterning the NeuroCore System Single-Leg Lift Your body is lengthwise on the roller 1. Lie lengthwise 2. Hands on the ground 3.

Breathe in on the exhale, lift your right foot one inch off the floor, knee stays bent and hold. Repeat on other side.

3 Reintegration and Repatterning the NeuroCore System Single-Leg Lift Your body is lengthwise on the roller 1. Lie lengthwise 2. Hands on the ground 3. Place a towel behind your head and yoga blocks under your hands for extra support if needed. MELT Core Technique 1. Breathe in on the exhale, lift your right foot one inch off the floor, knee stays bent and hold. Repeat on other side. Alternate 4-8x Notice how much you need to use your arms or adjust your body to perform the leg lift. 2. Repeat this with hands on your belly to alter neurological patterning 4-8 times. Notice if you use your arms or adjust your body less the second time. Core Challenge The base of your inverted tail triangle is on the roller with your knees toward your chest 1. Rest the base of your inverted tail triangle on the roller 2. Bring your thighs perpendicular to the floor, knees slacked 3. Place your hands above your knees, lock your arms straight MELT Core Technique 1. Press your legs into your hands, while keeping your arms straight and strong to keep your legs from coming toward your chest 2. Sustain a TILT of the pelvis while sustaining heavy ribs and pressure to the thighs. The key is to sustain the pelvic position as you move your leg. 3. Slowly move one leg towards the floor while maintaining the rib and pelvic position 4. Repeat on other side 5. Repeat 4x on each side move slowly!

Reintegration and Repatterning the Pelvic Girdle Side Lying Abduction on floor PELVIC STABILIZATION Lie on side, head on roller Bend bottom leg,

Stack, roll, and TILT o Stack pelvis o Top pelvic bone rolls forward towards bottom knee, top leg stays internally rotated.

repetition for 3-5 seconds Internal and external rotation 8X in lifted position Clams PELVIC STABILIZATION Notes: Lie on side, head on roller or

4 Reintegration and Repatterning the Pelvic Girdle Side Lying Abduction on floor PELVIC STABILIZATION Lie on side, head on roller Bend bottom leg, top leg straight Reach the straight leg heel away, lead with heel. Stack, roll, and TILT o Stack pelvis o Top pelvic bone rolls forward towards bottom knee, top leg stays internally rotated. o Sit bones wide, pelvic tilt happy bunny pose Bring leg parallel, breathe and release all leg muscles Raise and lower 8x, pausing between each repetition for 3-5 seconds Internal and external rotation 8X in lifted position Clams PELVIC STABILIZATION Notes: Lie on side, head on roller or pillow Stack, roll, and TILT pelvis Common compensations: The hip will rotate externally the leg lifts. Hips will not remain stacked. Pelvis will tuck under. External rotation of the thigh Raise and pause for 3-5 seconds at top range and lower 8x Bend knees so heels are in line with the sits bones Pelvic TILT Top hip is sent forward so your top knee is in front of the bottom knee, bottom arm reaches forward to rest on the back of the shoulder blade Top hip is sent away from rib cage and hips stay stacked on top of each other

Hip on Roller on Wall PELVIC STABILIZATION Stand next to the foam roller against a wall. If you have a small platform such as a yoga block or small bench it aids in the form of the exercise.

Once this position occurs, the posture is unstable. You must keep upright for the entire exercise. To perform this Repatterning technique, you must root your exercising leg into the ground.

If the hip drops on the non-exercising leg when you lift the leg off of the ground, you must reposition yourself until you can level the hip.

Notice if there is clicking or popping in the shoulder or if any signs of pain are present during ROM in circumduction.

5 Hip on Roller on Wall PELVIC STABILIZATION Stand next to the foam roller against a wall. If you have a small platform such as a yoga block or small bench it aids in the form of the exercise. The roller should be placed at the hip joint, not the waistline. Keep the pelvis level, shown on left. If your hip is weak, the tendency is to side bend at the waist to the exercising side. Once this position occurs, the posture is unstable. You must keep upright for the entire exercise. To perform this Repatterning technique, you must root your exercising leg into the ground. Push through the outside leg and sense the energy beginning from the foot and extending up to the hip. Then, push your hip into the foam roller. Make sure the hip stays level to the ground. If the hip drops on the non-exercising leg when you lift the leg off of the ground, you must reposition yourself until you can level the hip. Reintegration and Repatterning the Shoulder Girdle ARM CIRCLE ASSESS With the shoulder girdle free to move, Assess how close to ideal range of motion the shoulder joint has. Notice if there is clicking or popping in the shoulder or if any signs of pain are present during ROM in circumduction. Side Lying Rear Delt SHOULDER STABILIZATION Notes: Set the resistant band on the floor and lie over it with your hip on the band. Extend your arm straight out in front of your body and grab the band at the length of your arm. Pull the band straight so there is no slack in the band and slowly extend upward toward the ceiling. Slow return to parallel. Keep your shoulder girdle stable. Don t shrug. Your arm should stay between your shoulder and your hip, rather than directly out from your shoulder. Serratus must stay on throughout the movement for proper girdle stabilization to occur. Common Compensation: Shrugging and leaning back to assist with pecs and lats.

Side Lying External Rotation SHOULDER STABILIZATION Notes: Set the resistant band on the floor and lie over it with your hip on the band.

Pull the band straight so there is no slack in the band.

opposite hands and pull tension to bands Knees unlocked, core engaged, shoulders relaxed, collarbones wide Elbows in front of body External Rotation Prep:

PAUSE on the external rotation for a focused breath each time.

6 Side Lying External Rotation SHOULDER STABILIZATION Notes: Set the resistant band on the floor and lie over it with your hip on the band. Bend your elbow and grab the band at the length of your arms reach. This is about half the distance of the Rear Delt Extension you will have on the band. Pull the band straight so there is no slack in the band. Keep your elbow in front of your body (bent) and slowly create external rotation pause at the end range and slow return to parallel. Repeat this movement 8-10 times. External Rotation Including Prep SHOULDER STABILIZATION Notes: Wrap Res band around waist from front to back, then criss-cross at front Grab bands with opposite hands and pull tension to bands Knees unlocked, core engaged, shoulders relaxed, collarbones wide Elbows in front of body External Rotation Prep: Hands stay still, elbows flare out and up movements 8X External Rotation: Elbows stay still, hands rotate out 8X. PAUSE on the external rotation for a focused breath each time. Common Compensation: If the girdle is unstable, the elbow will travel behind the body and the shoulder blade will move toward the spine. Common compensation: shrugging, squeezing shoulder blades together, 12 th rib extended and low back arches. Knees lock out. Movement is fast and there is no pause. Elbows move behind the body. Sue Hitzmann CEO/Creator of MELT Longevity Fitness, Inc. 70 West 71st Street, #4F New York, NY sue@meltmethod.com twitter.com/suehitzmann linkedin.com/in/meltmethod facebook.com/suehitzmann facebook.com/pages/meltmethod/

Presented by: Sue Hitzmann, MS, CST, NMT, creator of the MELT Method Time Block H2 - Friday, 8:00-9:50am

403: The MELT Experience for Group Exercise Presented by: Sue Hitzmann, MS, CST, NMT, creator of the MELT Method Time Block H2 - Friday, 8:00-9:50am Calling all group exercise instructors! Here is the