Movement Logic: Strong Opinions, Loosely Held

Mastering Physical Literacy with Dr. Chris Raynor, MDWelcome to Episode 30 of the Movement Logic podcast! In this episode, Sarah is joined by Dr. Chris Raynor, orthopedic surgeon, sports medicine specialist, and founder of Human 2.0, an integrated healthcare and fitness facility in Ottawa that holds a “Movement Is Medicine” philosophy.Sarah and Chris discuss how he managed to avoid surgeon stereotypes, why avoiding pain at all costs is not the answer, how to determine if surgery is the right approach, PLUS your Instagram questions answered! The difference between discomfort and pain, our tendencies to interpret all pain the same way, and the need to better interpret this “low level language” to make better movement choices Whether myofascial manual techniques are really making as much difference as we think they are How and when he steers patients away from surgery and towards strength and mobility work instead The frustrations he faces with non-musculoskeletal doctors who instill fear of movement in their patients through their own lack of knowledge How the conservative world of orthopedic surgeons is slowly changing with the newer generations to emphasize mobility and strength for themselves and their patientsHuman 2.0Dr. Raynor’s YouTube ChannelStableKneez (Dr. Raynor on Instagram)Get the Movement Logic Hips Tutorial ON SALE NOW (save over 20%)

Welcome to Season 2 and Episode 29 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss the cues movement teachers like yoga teachers and strength coaches use, and then what research has to say about them. Namely, we look at the difference between internal and external cues, and what both types of cues are good for. We also discuss: What motor learning is and how it’s different from motor performance. What motor learning versus motor performance look like in the context of teaching and learning movement. What attentional focus is and how attentional focus affects motor learning. The difference between internal and external cues and what specifically defines them. Which type of cue is better for enhancing sport performance. What the mind muscle connection is and how it can enhance muscle growth. How internal cues can enhance the mind muscle connection. How the goals of yoga are different from the goals of athletics, or even the goal of improving skill within the asanas, and why that matters for the cues we use. Why internal cues have value both within the context of yoga and rehabilitation. Whether metaphor and analogy are internal or external cues. Tactile cues and what category they live in—internal or external cues. Constraints and what category they live in—internal or external cues. Lots of example cues in the context of yoga, strength, and kettlebells that illustrate the nuances between these different types of cues.Attentional Focus and Motor Learning study Enhancing the learning of sport skills through external-focus feedback studyStanding Long Jump Performance With an External Focus of Attention Is Improved as a Result of a More Effective Projection Angle studyThe Language of Coaching bookInternal Cues Don’t Affect Muscle Activation With Explosive Lifting article, by Greg NuckolsCan the Mind Muscle Connection Enhance Hypertrophy article, by Chris BeardsleyAmanda Tripp websiteSign up here for the Movement Logic Newsletter and receive a free Hips Mini Course!

Welcome to Season 2 and Episode 28 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss how women have been hoodwinked into believing that strength training is not for them - when in fact it’s the most protective and valuable training for women to do, in particular for bone density for women post-menopause. The history of weightlifting and bodybuilding in the US, including the influence of Jack LaLanne and Arnold Schwarzenegger How the myths of “lifting weights make you bulky” and “you’ll injure yourself if you lift weights” are deeply detrimental to women’s health The importance of your training environment and how many gyms are off-putting to women and other people who have been subjected to somatic dominance How weight lifting has a PR problem That women’s muscle mass and bone density both benefit from heavy lifting What are the parameters for heavy lifting and why is there so much confusion around the termsJack LaLannePumping Ironwww.sarahcourtdpt.com for a free guide to squat/deadlift/chest press with weightSign up here for the Movement Logic Newsletter and receive a free Hips Mini Course!

Welcome to Episode 27 of the Movement Logic Podcast! This is our last episode of the season!In this episode, Laurel and Sarah reflect on their top three takeaways from season 1 of the Movement Logic Podcast. You’ll have to listen to the episode to hear what they are! We also discuss: How podcasting for the first time went for both of us, what was challenging, specifically. How science asks us to hold ideas loosely and remain a student (rather than fact holder and disseminator of facts). Why the language we use to talk about our bodies or our students’ bodies—and the re-education around using more positive, optimistic language—is so crucial to our ability as teachers to actually help our students feel better. The problem with all-or-nothing type thinking when it comes to better understanding a topic or finding the truth. Why publishing your learning process can be the best way to learn.Reference links:Episode 19 Oh, NO! Nose Breathing & Nitric OxideEpisode 20 Pelvic Floor In-Depth with Stephanie Prendergast, MPTEpisode 16 Training the Non-Traditional Athlete with Rosalyn Mayse, AKA Roz the DivaEpisode 12 Movement Fads and Myths: Interview with Jules Mitchell MS, CMT, E-RYT 500Episode 7 Is Pain Automatically Bad?Episode 8 A Perimenopause Perspective with Trina Altman PMA, E-RYT 500Episode 17 Pros & Cons of Using Resistance BandsSign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course! Watch the video of this conversation at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 26 of the Movement Logic Podcast! In this episode, Sarah discusses her experience with cancer treatment, and the guidance (or lack thereof) around how and when to exercise. She covers: The current exercise recommendations for people going through cancer treatment The most recent research around strength training and cancer treatment, specifically chemotherapy What going through chemotherapy is like, and how it can be difficult to figure out what to do when in terms of exercise Her personal experience using strength training during treatment and how it changed everything for the betterReferences:Sarah’s website and mailing listHigh-intensity strength training improves quality of life in cancer survivorsEffects of resistance exercise on fatigue and quality of life in breast cancer patients undergoing adjuvant chemotherapy: A randomized controlled trialLong-term follow-up after cancer rehabilitation using high-intensity resistance training: persistent improvement of physical performance and quality of lifeSign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!Visit the Movement Logic website to watch the video version: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 25 of the Movement Logic podcast! In this solo episode, Laurel shares her history with yoga butt, or, proximal hamstring tendinopathy (high hamstring pain.) This episode is packed with tendon and muscle physiology. It also busts the big myth that yoga butt (and any yoga-related injury) is because we’re all woefully “overstretched”. At the end, Laurel shares a 3-step approach to nipping yoga butt in the yoga bud using strength training knowledge and tools.Additionally Laurel examines:  What yoga butt is (hint: a pain in the butt right at the sit bone more technically referred to as proximal hamstring tendinopathy).What a tendinopathy is.Short and sweet hamstring anatomy.Why yoga students might be more likely to experience PHT.That a typical vinyasa or Iyengar-inspired asana class involves a whole bunch of passive forward bends/hamstring stretching and why that makes managing and overcoming yoga butt tough for students in those classes.How Laurel nipped her yoga butt in the bud.The contradictory advice yoga teachers (including Laurel!) gave about what to do about yoga butt.How proximal hamstring tendon compression (rather than tension) plays a role in causing or exacerbating PHT.How strength training can help students overcome and avoid yoga butt.Why the narrative that we’re overstretched is illogical and a distraction away from the solution.What motor units are, what muscle recruitment is, and how understanding this aspect of muscle physiology can explain why yoga asana won’t make your tendons stronger but strength training will.A 3-step process to overcoming yoga butt as well as encouragement to see a clinician if what you try doesn’t seem to help.Reference links:Get the Hip & SI Joint tutorial before the cart closes this Sunday 11/27/22: https://movementlogictutorials.com/movement-logic/hips-tutorial/If you want to stretch your hamstrings please continue to do soEbonie Rio - Isometric exercise in tendinopathyPutting “Heavy” into Heavy Slow ResistanceDo we need to think about connective tissues when strength training?Sign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!Watch the video of this conversation at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials Get on our mailing list for tons of free content Contact us (we're super friendly) Thanks for listening!

Welcome to Episode 24 of the Movement Logic podcast! In this episode, Laurel is joined by her friend and colleague, Jesal Parikh. Together, Laurel and Jesal discuss the topics of cultural appropriation, biodiversity, and accessibility. Jesal offers clear examples and anecdotes to help listeners relate to and understand these topics within the context of everyday practice and teaching. She offers simple, actionable tips to yoga teachers to help them bring a greater sensitivity and understanding of these topics directly into their teaching. Laurel and Jesal discuss: That cultural appropriation is a form of theft and commodification. How cultural appropriation shows up in the yoga community. The difference between cultural appropriation and cultural appreciation. Why cultural context and Yoga’s roots matter when “thinking critically” about Yoga. The effect of culture, genetics, and many other environmental factors on our “signature of movement”, or, the way each of us as individuals moves differently. How accessibility is different from adaptability when we take into account how social issues (not just biological issues) affect who can and cannot participate in a Yoga class. What connects cultural appropriation, biodiversity, and accessibility. Science’s tendency to discredit indigenous practices, rename them, and take “scientific”  credit for them. Tips for teachers who want to honor Yoga’s roots, make space for biodiversity, and make their classes more accessible.Guest Bio:Jesal Parikh is an Indian-American yoga teacher, movement educator, podcaster, author and disrupter working on creative solutions for equity in Yoga. She co-hosts the Yoga is Dead podcast and offers movement education through the lens of social justice.Jesal’s aim is to uplift those who are feeling isolated and marginalized by the yoga industry. Pronouns: she/her/they/them.Reference links:Visit Jesal’s websiteDevdutt Pattanaik TED Talk East Vs. West, The Myths That MystifyHips Tutorial link: https://movementlogictutorials.com/movement-logic/hips-tutorial/Sign up here for the Movement Logic Newsletter for course discounts and sales – our popular Foot & Ankle Tutorial is on sale soon!Watch the video of this conversation at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 23 of the Movement Logic Podcast! In this episode, Sarah outlines five practical steps you can take as a movement teacher when you have a client or student who is injured. She discusses: Whether “just don’t do this pose” is a valid and useful answer for some teachers Why memorizing a billion modifications can work, but there’s an easier way What to do with a student when you don’t have any experience with their condition/injury How to think critically in the moment when you are teaching so you can offer the most logical solution to their issue How to relate to someone’s unique anatomy such that it might cause them pain or discomfort in a pose that you don’t experience A logical step-wise approach for any studentNew Movement Logic Hip and SI Joint Tutorial now available!Sign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!Want more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 22 of the Movement Logic Podcast! In this episode, Laurel and Sarah ask where the 10,000 step benchmark came from (you might be super surprised!), and if every person needs the same number of steps to receive the same amount of health benefits. We also discuss: What are the parameters that change your number of steps How do you “get your steps in” without becoming totally obsessed about it How where you live might determine how much you walk (versus take the car) How the pandemic changed a lot of people’s overall fitness and activity levels Whether it’s more valuable to track your general activity level vs number of steps How it’s useful to focus less on how many is enough to how many is too few How a workout doesn’t cancel out the negative effects of a day of sitting In what ways do strength training and cardiovascular exercise support each other How to get more movement into your day overallReference links:Step Trackers available to purchase Daily Steps and All-Cause Mortality: A Meta Analysis of 15 International CohortsDaily Step Counts for Measuring Physical Activity Exposure and Its Relation to HealthThe relationships between step count and all-cause mortality and cardiovascular events: A dose-response meta-analysisGuardian Article by David CoxSign up here for the Movement Logic Hips Mini Course - 4 days of videos and a discount code for the full Hips Tutorial not available anywhere else!Want more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 21 of the Movement Logic podcast! In this solo episode, Laurel shares her history with sacroiliac joint (SIJ) pain, and how no less than shifting her identity as a teacher, the way she thought of her SIJ, and the way she moved her body on a regular basis is what was required of her to get herself out of pain.The SIJ is an area of the body that is surrounded by misinformation and tainted by a rather pessimistic outlook on its stability and robustness. These fragilizing, pessimistic attitudes often result in triggering language around the SIJ that can lead people in pain to believe that their SIJ is unstable, out of place, or moving in the wrong ways.This episode combines some anatomy and biomechanics along with plenty of human psychology and even human evolution to examine the power that words have over shaping our beliefs and identity, and how our beliefs and identity, in turn shape the language we use.Laurel invites teachers to examine their beliefs about the body and question the words they use as thoughtfully as they choose their sequences, exercises, props, cues, and alignments. Additionally Laurel examines:  Prevailing myths around the SIJ in both the movement and PT world. The problem with ideas around right and wrong alignment or good and bad exercises with regards to SIJ pain. A walk down memory lane to remember all the poses, alignments, and whole approaches to practicing the asanas that we demonized and blamed for our SIJ pain. Four reasons the SIJ is inherently stable, robust, and awesome. What pain science can teach us about SIJ pain and more and less effective ways of addressing it. What human evolution suggests about the SIJ and its stability. Why looking for a specific faultily-functioning mechanism to “fix” the SIJ is often less helpful than casting a wide net and making the body, or a general region of the body, more tolerant to loads. The scope of practice of a movement teacher when helping their students with painful SIJs feel better.Reference links:Sign up for a FREE mini course about the Hip and SIJ from Movement Logic co-creators Laurel Beversdorf, Dr. Sarah Court DPT, and Jesal Parikh.Changing the Narrative in Diagnosis and Management of Pain in the Sacroiliac Joint AreaDiagnostic Accuracy of Clusters of Pain Provocation Tests for Detecting Sacroiliac Joint Pain: Systematic Review With Meta-analysisThe Physio-NetworkBorn to Walk: Myofascial Efficiency and the Body in MovementThe Story of the Human Body: Evolution, Health, and DiseaseExplain PainPain is Really Strange Sign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!Want more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!