Keep It Moving. Restoring and Maintaining Mobility As We Age

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1 Keep It Moving. Restoring and Maintaining Mobility As We Age Brian Morrison, D.C. Clinical Instructor Team Member, Integrative Pain Clinic University of Maryland School of Medicine Center for Integrative Medicine President, Clinical Director Morrison Chiropractic, P.A.

3 First, move well, then move often. -Gray Cook

5 Key Resources

6 Why move better? Perform better and Prevent Injury Sports Work Home Relieve Pain, Increase Comfort Resist Aging Mind-Body Effect

7 Movement and The Nervous System Nervous system adapts quickly Almost unlimited potential to adapt Can change throughout your lifetime Changes can be long lasting Soft tissue changes slowly-if at all. Very slow and finite ability to change More difficult to change as we age

8 Static stretching training studies show an increase in range of motion due to an increase in stretch tolerance, not extensibility. Static immediately prior to exercise has been shown detrimental to dynamometer-measured muscle and performance in running and jumping. Ben M, Harvey LA. Regular stretch does not increase muscle extensibility: a randomized controlled trial. Scandinavian journal of medicine & science in sports. Feb 2010;20(1): Stretching

9 Harmonious Interaction Parts act as a team or orchestra Coordination

10 Flexibility and Mobility Flexibility- The range of motion of a particular joint. Mobility- The degree of functional control over the end range of motion Most people don t need MORE range of motion, they need BETTER PERFORMANCE and CONTROL at the end range they already have!

11 Flexibility and Mobility in Sport Elite athletes have pretty average flexibility but exceptional levels of strength, power, endurance or balance. Complete mastery over normal or average ranges of motion.

12 Great movement : It is not about how large your range of motion is, rather it s about what you do with the range you have.

13 Many sports and activities that require an aesthetic element such gymnastics, dance and figure skating require a larger than average range of motion. Exception

14 Mobility, Control, Stability, Accuracy Joints can move in many directions. Combinations are almost infinite- many are not useful and are unsafe. Control = Stability = Ability to prevent unwanted motion. Accuracy is increased

15 You can t shoot a cannon out of a canoe

16 Energy Leaks The force passes through you.

17 Chains, trains and stability Complicated chains of muscle activity are required for a relatively simple activity like walking.

18 Finely coordinated control of movement NOT rigid prevention of movement. Core stability.

19 Joint Centration - Maximum cartilage surface contact. Safe, efficient transfer of forces. - Muscles at optimum functional length for power and performance Position Matters

20 Joint Centration

If a joint is already in end range in a certain direction

21 Neutral Joints Ability to move in any direction at any time. Full range of motion available. If a joint is already in end range in a certain direction there are fewer movements available. Great movement comes from neutral joints.

22 Active Passive Joint Play 3 types of joint motion Paraphysiological space Anatomical barrier

24 Distribution of motion Imagine the distribution of motion between vertebrae as you turn to back your car out of the drive way.

25 Distribution of Motion

26 Big muscles- Power Smaller- Control

27 Better movement is like sculpture Improve your sculpture by taking things away not adding. Learn when to relax Relax!!

28 The right muscles fire at the right time. Joints move in the proper sequence Timing

29 Maintain center of gravity Counter balance. Balance

30 Responsiveness and Adaptability Rapidly modulate for unexpected movement or postural challenges

31 Good Movement Feels Good The right way to move may not feel good to you Easy to forget as we age Effortless or natural

32 One size doesn t fit all

33 Kindly let me help you, or you will drown, said the monkey, putting the fish safely up a tree. Eastern Wisdom, Modern Life: Collected Talks By Alan Watts

34 Maps Brain Maps and Movement Neuroplasticity Imagery Movement builds precise maps Lack of movement blurs the maps

35 Performing a Movement Performing a movement sequence will create a neural signature.

37 Repeating a movement Repetition, practice, grooves in the movement Nerves That Wire Together, Fire Together

38 Habits Change Motor Learning Map Activation- grooving Repairing old maps New groove Getting out of a bad groove

39 Novel movements Relevant sensory information Accurate Feedback Focus of attention

40 Neurodevelopmental Concepts Positions Tasks Experimental movements-play Resistance is assistance

41 Movement and Mood We get happier if when we smile., dance or other movements associated with a positive state of mind.

42 Activities and Strategies Novelty Imagery Functional Relevance Developmental Positions and Relevance Constraints Repetition Avoiding Pain/Threat Avoiding Fatigue

43 Never move into pain Pay attention Rest Develop a feel Play and Experiment Cautions

44 Selected Activities

45 Barrett L. Dorko P.T

46 Spine lengthening Seated Thoracic Extension Sitting in a chair Breathing Pelvic clock Foot Ankle Squat Crawling Neck Release Spine like a chain Rolling

47 References Cook, G., Burton, L., Kiesel, K., Rose, G., & Bryant, M. F. (2010). Movement- Functional Movement Systems: Screening, Assessment, Corrective Strategies. Aptos, California: On Target Publications. Hargrove, T. A Guide to Better Movement. The Science and Practice of Moving With More Skill and Less Pain. Better Movement, Seattle Washington Kolář P et al. Clinical Rehabilitation. Alena Kobesová K Vapence 16 Praha Liebenson, C. (Ed.) Rehabilitation of the Spine A Practitioner s Manual, 2nd Ed. Baltimore: Lippincott Williams & Wilkins, 2006 ISBN-10: McGill, S.M. Ultimate back fitness and performance, Backfitpro Inc., Waterloo, Canada, ISBN Fourth edition Moseley G. The Graded Motor Imagery Handbook. Noigroup Publications, 2012

LEARNING OBJECTIVES PILLAR PREPARATION. Understand how the concept of the Core has evolved. Identify the components of the pillar and their function

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