The core of the MIHP Think Tank message is based around Five (5) Key Facts About Your Body s Design:

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Blaise Underwood
6 years ago
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1 Lesson 1 THE FIVE KEY FACTS ABOUT YOUR BODY S DESIGN The design of the human body is so complete, so complex in its interrelationships, so prepared for its world of motion that it allows for its function to be very simple. Foolproof, really. And it s a good thing. We don t have the brain power to consciously oversee incredibly intricate processes like digestion and respiration and locomotion. All we have to do is move and keep on moving until we die. Along the way, poetry gets written and pyramids are built. Pete Egoscue, Health Through Motion The core of the MIHP Think Tank message is based around Five (5) Key Facts About Your Body s Design: 1. You were designed to be symmetrical 2. You were designed to move in three (3) planes of motion 3. Muscles only learn the lessons we teach them 4. Pain is not inevitable 5. It s almost always about the butt The entire method of assessment and treatment that makes up the MoveWell system is wrapped around these facts. They form the basis for exercise prescription and the human movement sciences and are based on a deep and extensive study of human movement. The Five Key Facts are also used as the introduction to every MoveWell 1-hour seminar (i.e. BackTalk, Run Pain-Free, Walk Pain-Free, etc.) 9

Pain-Free in the Real World 5 KEY FACTS ABOUT YOUR BODY S AMAZING DESIGN 1 You are designed to be SYMMETRICAL Take the 10-step mirror test. Are you crooked? Do you move equally from right to left?

You are designed to move in 3 PLANES OF MOTION 2 You were designed to be able to move front-toback, side-to-side and to twist.

2 Pain-Free in the Real World 5 KEY FACTS ABOUT YOUR BODY S AMAZING DESIGN 1 You are designed to be SYMMETRICAL Take the 10-step mirror test. Are you crooked? Do you move equally from right to left? Asymmetry in posture and/or movement are often the cause of pain and poor performance. The good news is - it s fixable! You are designed to move in 3 PLANES OF MOTION 2 You were designed to be able to move front-toback, side-to-side and to twist. Most conventional exercises emphasize movement in the front-to-back plane. Real life happens in rotation and you were designed to rotate at the ankles, hips and thoracic spine (mid back). Living pain-free requires rotation. 3Muscles only learn the LESSONS WE TEACH THEM If you teach the body French, but speak to it in German, then don t be shocked that it doesn t understand what you want it to do. Forces take the path of least resistance. The key is to make the right path the easy one to travel. Train movements - not muscles. Train integration - not isolation.

Pain is NOT INEVITABLE 4 Joints and muscles don t wear out because of age. You can t blame your age, ancestry or gender for your aches and pains.

5 It s almost always ABOUT THE BUTT Do you have ABS (Asymmetrical Butt Syndrome)?

hip flexors Weak core muscles (deep abdominals and deep back stabilizers) The gluteus maximus is the biggest muscle of your body and it is located just

3 Pain is NOT INEVITABLE 4 Joints and muscles don t wear out because of age. You can t blame your age, ancestry or gender for your aches and pains. You can blame your asymmetry. If you don t use it...you lose it! This goes for strength, flexibility and muscle intelligence. You can wipe out pain! 5 It s almost always ABOUT THE BUTT Do you have ABS (Asymmetrical Butt Syndrome)? You just might if you have or have had one or more of the following: A previous ankle, knee or hip surgery Chronic back pain Asymmetrical rotation Tight hip flexors Weak core muscles (deep abdominals and deep back stabilizers) The gluteus maximus is the biggest muscle of your body and it is located just behind your center of gravity. If a big muscle is not working - then little ones take the hit! Become a buttologist. Identify the sleeper muscle, wake it up and take it to school. Learn to load your cannon and watch your pain melt away!

THE DAILY DOZEN 1 2 3 Abdominal Corset While in a sitting or standing position, draw your stomach in by tightening in your stomach muscles.

Repeat 5 times. Gravity Drop Stand with balls of feet on a 3 high block with feet shoulder width apart, toes straight ahead and heels on the floor. Stick your chest out.

Transfer all of your weight to the left and reach for the ceiling with the left hand. Unglue your right heel from the floor. Repeat movement to the right.

Turn your R foot to the R and lower your pelvis to the floor by bending the R knee until your thigh is parallel to the floor.

Butt-Wall Squat Standing with your back to the wall take one step forward. Stand with your feet shoulder width apart and your toes pointing straight.

4 THE DAILY DOZEN Abdominal Corset While in a sitting or standing position, draw your stomach in by tightening in your stomach muscles. Attempt to draw your waist away from your waist band all the way around. If you are doing this right, you should feel taller - and be able to breathe. Hold for a count of 10. Repeat 5 times. Gravity Drop Stand with balls of feet on a 3 high block with feet shoulder width apart, toes straight ahead and heels on the floor. Stick your chest out. Feel the stretch in the back of your legs. Hold this position for 30 seconds. Repeat 3 times. Alternating Shoulder Press Hold both hands at shoulder height, palms facing forward. Transfer all of your weight to the left and reach for the ceiling with the left hand. Unglue your right heel from the floor. Repeat movement to the right. Repeat times on each side for 2 sets Warrior II Stand with your feet wider than shoulder width apart and toes pointed straight ahead. Turn your R foot to the R and lower your pelvis to the floor by bending the R knee until your thigh is parallel to the floor. Press your feet apart as if you are trying to split the floor. Gaze over your R middle finger and take 5 deep breaths. Butt-Wall Squat Standing with your back to the wall take one step forward. Stand with your feet shoulder width apart and your toes pointing straight. Sit your butt back to the wall like you are sitting in a chair. Your knees should stay lined up over your ankles as you sit back. Repeat 3 sets of 10 repititions. Prone Isometric Lie on your stomach, with toes on the floor and propped on your forearms. Draw your belly button towards your spine, and lift your belly off the floor. Your body should be straight as a plank. Maintain this position for 1 minute. Repeat 3 times.

7 8 9 Backstroke Stand with feet shoulder width apart, toes straight ahead, knees unlocked. Circle your right arm back like you are swimming the back stroke.

STEMs Sit to the front of your chair with your back straight and chest up tall.

Do the following 6x each: Lift your arms over your head and then lower them down. Lift your arms over your head and then bend from side to side.

Place right hand on top of left leg to prevent your thighs from separating or sliding apart.

Hold for one minute. Repeat lying on left side. 10 11 12 Downward Dog Assume a four-point position.

Breathe in the pose while allowing your head to hang in a relaxed position and attempting to bring the heels to the floor.

Arms out to a T. Keeping your belly facing forward, inhale and turn your R foot to the R.

5 7 8 9 Backstroke Stand with feet shoulder width apart, toes straight ahead, knees unlocked. Circle your right arm back like you are swimming the back stroke. Keep your eyes focused forward. You should see your left shoulder come under your chin. Repeat with your left arm. STEMs Sit to the front of your chair with your back straight and chest up tall. Lightly cross your arms in front by grabbing the opposite elbow (like a genie). Do the following 6x each: Lift your arms over your head and then lower them down. Lift your arms over your head and then bend from side to side. Sidelying Thoracic Rotation Lying on your right side, bend your hips and knees to 90. Place right hand on top of left leg to prevent your thighs from separating or sliding apart. Rotate your chest towards the ceiling while attempting to allow the left shoulder blade to come down to the floor. Inhale and exhale deeply. Hold for one minute. Repeat lying on left side Downward Dog Assume a four-point position. With shoulders over hands and back straight curl the toes under while lifting the hips up and back as you straighten the legs. Breathe in the pose while allowing your head to hang in a relaxed position and attempting to bring the heels to the floor. Hold for 30 seconds before returning to hands and knees. Repeat 3 times. Triangle Stand with your feet 3-4 apart, toes pointed straight ahead. Arms out to a T. Keeping your belly facing forward, inhale and turn your R foot to the R. Exhale and bring your R hand towards the R big toe while the L hand points up towards the ceiling. Inhale and look up towards the ceiling. Take 5 deep breaths in this position. Following your last exhale, inhale and return to the upright position. Repeat to the L side. Revolving Triangle Stand with your feet 3-4 apart, toes straight ahead, arms out to a T. Turn your R foot to the R, turn your L foot to the R and square your pelvis to the front. Inhale your L arm towards the ceiling. Exhale as you reach for the R foot with your L hand and the R arm reaches towards the ceiling. Inhale and look towards your R hand. Take 5 deep breaths. Following your last exhale, return to the starting position. MoveWell

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement

Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,