This article was written by Pete Egoscue and originally appeared on Sonima.com
Eating out most, if not all, meals is one of the lures of travel whether you’re roaming the planet for business or pleasure. A 2012 survey from TripAdvisor of more than 1,400 U.S. travelers found that 65 percent were more likely to overindulge in food while on vacation, and another 49 percent are likely to binge-drink. Nearly a third claimed to always or often pack on pounds during a trip. Here’s where frequent fliers may have a leg-up on vacationers. Having most likely learned the hard way, they know how crucial is is to do some exercise while on the road to burn off extra calories before they end up with excess baggage (not kind that fits in the overhead bin).
Next time you’re away, try to sneak in a quick workout each morning or evening when you’re winding down from a long day. This is especially important if you’re enjoying feasts daily and not doing any form of activity, like hiking, biking, swimming, etc. Don’t worry, it doesn’t need to be an intense sweat-fest. This 20-minute workout video designed by Pete Egoscue, Sonima.com’s alignment expert and author of multiple books including Pain Free, features a series of easy and effective exercises you can do right in your hotel room—no gym equipment, workout clothes, or sneakers needed.
QUESTION: How do you stay active while on the road?
This week's article was written by Elliott Williams, a therapist in our Del Mar clinic.
In southern California we are plagued with pressure from coaches in every realm that if your kid doesn't play NOW, he or she will miss out on the opportunity to play at all. What's also true is that non-contact injuries are prevalent—at an all time high, actually—at the same time the pressure to succeed at a sport at a young age increases.
Let me tell you why we shouldn't be worried about mastering a single sport at a young age, or at least why I won’t be when it comes that time for my children. To master a movement, requires that one actually move first, and our kids don't MOVE. They sit for the majority of their day, and then when the time comes to play their year-round sport, they do the same movements over and over and over. Repetition is necessary to get good, or even great, at things, but the body requires more than repetitious movement. It requires different movement in different planes, it requires different joint action and muscle interruption.
For example, one thing that we at Egoscue consistently see in most basketball players is tight upper back, rounded shoulders, feet and knees that point outwards, and the infamous “tight hips.” Why? because when they are playing defense they have a wide base, their arms out, feet out, shuffling left to right with their back rounded and head up. When on offense it’s the same thing, wide base, back rounded, etc. Not coincidentally, we often can assume what their limitations or symptoms are before they even step foot in our clinics.
Making constant dysfunctional movements adds layers of compensations upon layers of compensations. And, while you and I might not be an elite-level athlete, our dysfunctional movement patterns still show up in our daily lives. For us, our compensatory movement presents itself when we place our hands on knees and push ourselves up out of the chair, or out of the car, or off the couch, or the toilet etc. You and the basketball player might very well be coming in with the same symptoms such as low back pain, knee pain, or shoulder issues, all due to the same problem: your compromised posture and dysfunctional movement patterns.
But allow me to refocus on our kids. Recently, two of our VP’s here at Egoscue and I, traveled to New Orleans for the World Golf Fitness Summit put on by TPI (Titleist Performance Institute). They had some of the most respected people in the golf world presenting on what to do with their golf students, professionals and juniors, alike. It hit me that throughout all the seminars, I kept hearing different variations of the same message: “STOP HITTING GOLF BALLS.”
Speakers want their clients to go have fun, do something different, and measure their progress by what they are adding in that isn’t golf. We at Egoscue know what the end result is when that happens, and it isn’t shocking to us. We know that these golf instructors will see a better golfer, with better overall function, and fewer limitations; the exact thing that Pete Egoscue has been saying for 30 years. And, it’s no secret that Jack Nicklaus has given that same piece of advice to so many that ask him for his opinion on how to get their kids to the PGA Tour.
We were in New Orleans to present on The Patch, our portable obstacle course. The thinking behind The Patch is simple: reciprocal training. What you do to one side you to do the other, what you go over, you go under, if you turn left you also turn right, etc. It seemed like the entire WGFS event played right into our hands, and it was a thing of beauty. It’s not about how many golf balls you can hit, how many jumpers you can take, how many passes you can throw or ground balls you field. It’s about changing the stimulus and requiring the body to work in different ways, on multiple planes. IF we do that, non-contact injuries are limited, if not gone completely. If we as parents do this for our children, the opportunity to play at a high level will be an option, even without "specialization." Why? Because we’re creating athletes, not just basketball players, golfers, or baseball players. The pressure to create a sport-specific focus at a young age is mounting, but the truth is that giving our kids room to be kids and “play” (like you and I did when we were kids) will benefit them much, much more down the road. By allowing them to develop functionally—free to move without any rules or expectations—they’ll return to their sport more balanced, stronger, faster, and with more power. And not to mention with less likelihood of an injury.
Rediscover the fun of exercise and get your whole family moving with this quick routine.
Get moving as a family with this group workout that’s fun for adults and kids of all ages. This interactive routine encourages movement of your body’s major joints and also calls upon multiple muscle groups to help improve mobility and balance. Most importantly, this family workout provides a reminder that exercise should be enjoyable and doesn’t have to be complicated. That’s an idea both little ones and grown-ups can embrace.
QUESTION: What is your favorite way to workout with your family?
Community: All of us want it. Some of us actually achieve it.
Whether it's through your neighborhood, work, church, or adult kickball team, we're all seeking to tap in, get to know each other better, and dig deeper. But more than that, we're all wanting to build a group of friends who we can laugh with, play with, cry with, and from time-to-time, commiserate with. We want to know that we have folks in our inner-circle who are like-minded, and we strive to surround ourselves with those who have similar interests, dreams, and desires.
One industry that has perfectly mastered building a "community" is CrossFit. Whether you love it, hate it, do it daily, or have never stepped foot in a CrossFit gym in your life, there's no arguing that those folks have done a remarkable job of creating an atmosphere where everyone is cheeringeveryone else on. Inside a CrossFit gym, you're expected to do your best...whatever that may be.
Another place where you can find community is at Egoscue. Whether it's dropping by your local clinic to do your menu or getting a group of friends together and doing a Patch Fitness workout, we want you to feel as though you're welcome anytime. We want you to have friends there who you look forward to seeing and working out with. Friends who are like-minded and have the same interests, dreams, and desires.
For those of you in the golf community, you might have heard the name Jason Glass. Jason is the founder of the Jason Glass Performance Lab, speaks all over the world with Titleist Performance Institute (TPI), and works one-on-one with some of the top golfers on the PGA Tour. He recently sat down with one of Egoscue's Vice Presidents, Brian Bradley, to talk about The Egoscue Method, The Patch, living pain free, and building community on the Jason Glass Podcast. The interview is excellent and certainly one you don't want to miss!
Do these motions sound familiar? If you’re of a certain age, I’m sure they sound very familiar. For many of you, they were an integral part of your daily life. You did them without even thinking about them, and possibly, without even realizing you were doing them. And, not only did you do these movements throughout your day, but you were asked, required actually, to do them daily in Physical Education class.
Personally, I believe Physical Education in schools today, or rather the lack there of, is crippling America. While that may sound extreme, I believe it’s true. Kids today just aren’t getting the motion they need. If you’re 40 or older, think back to when you were in elementary school. Remember how much you moved? You had P.E. daily, recess multiple times each day, and when you got home from school, you headed back outside until your mom and dad called you in for dinner.
My upbringing was filled with motion. At the risk of sounding too cliché, I grew up in a small Kansas town of about 1,200 people on a dirt road that dead-ended into railroad tracks. Every day after school, and every day during the summer, my buddies and I would head to the railroad tracks and play. We would ride our bikes as if we were BMX professionals, climb trees, built forts with hammers and nails, and go on “adventures” that took us all over the neighborhood. Life was great.
Today is different.
Today is filled with busyness, technology, drive-throughs, and sitting.
Today is filled with sickness, fatigue, and obesity.
And, sadly, we see all those traits in the youth of today.
Yet there is one group who is attempting to change that.
Today I want to introduce you to the folks from La Sierra High School and the JFK Challenge. I wasn’t familiar with the JFK Challenge until about a month ago, but it’s a movement that I feel can profoundly impact the youth of today, not to mention our country as a whole. Check this out:
Did you notice anything “odd” about the students working out in that video? Did you notice how every student in that video was in peak physical condition? They barely had an ounce of fat on them!
Now let me ask you another question: Have you been to P.E. class lately? Because I have. Just a few months ago I visited my son’s P.E. class and helped lead the teachers and students through a Patch Fitness workout. Let me tell you, the kids in my son’s class didn’t look anything like the students in the video. Sure, I was in an elementary school, and the kids are younger than the ones in the video, but trust me when I say I’m not seeing any of today’s high schoolers who look like those students in the video, either.
But even if we ignore the physical benefits that are clearly evident in the video, what is often ignored are the mental benefits that students experience when they move. If you haven’t read the book Spark: The Revolutionary New Science of Movement and the Brain, I would strongly suggest you do so. It speaks to the direct link between the physical and the mental. When you ask a kid to move, they do better in school, have a longer attention span, and have fewer disciplinary actions. So, not only are they getting in better shape, but they’re also getting smarter!
By asking today’s youth to sit still, by removing P.E. from the cirriculum, we are doing them (and eventually us) a HUGE disservice. We are seeing more disease and more pain, and at a younger age, than we’ve ever seen before. We have to get our youngest generation moving. If we don’t, we’re doing nothing more than slowly crippling them.
So, if you feel led, help the good folks at the JFK Challenge out. Take a look at their site and think about contributing to their campaign. Your kids will than you!
QUESTION: What was your Physical Education experience when you were in school?