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Episode 49 – Calibrate lower limbs joints to improve global range of motion

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Coordination and the brain by @amnacademy When we Coordination and the brain by @amnacademy When we watch someone else move with the intention of performing that movement ourselves, our brain mirrors what we are observing and makes a basic plan to tell our muscles how to do it. It then sends an exact copy of that plan to a part of the brain called the sensory cortex, which maps the surface of our entire body, and another structure called the cerebellum. The Cerebellum's job is to report back to the brain on how well (or perhaps how badly) we did when we actually try the movement. Depending on how complicated the movement is, and how much practice our brains have had at attempting different movement patterns will dictate how coordinated and fluid we look when it’s our turn to move. For example, a gymnast may be able to mirror a pirouette movement of a dancer more rapidly and accurately, just by watching them, than perhaps a rugby player could, and that is due to the number of connections between brain cells within the parts of our brain that govern our movement. If we persevere with our rehearsal of the new skill, sensors in our muscles continue to feed information into the Cerebellum, which continues to tell the brain how well we’re doing. In time, the number of errors being reported to the brain decrease and the accuracy of the movement improves, building neural connections that enhances our coordination and ultimately saves energy. In the end, the brain knows and trusts where we are in space and goes back to paying less attention to the movement skill, until the next time you decide to learn something new! If you're interested in learning more about Brain-Based movement check out the free link in our bio @amnacademy Video Credit @bigcakefilms #coordinationtraining #bilateralcoordination #sportsspecific #nocoordination #skillsanddrills #athleticdevelopment #footworkdrills #sportscoach #handeyecoordination #coordination #amnpractitioner #healwithnature #specificity #physicaltherapists #nasmcertified #movewell #injuryprevention
🧠 - Tune in on Saturday at 12:30pm (Sydney time 🧠 - Tune in on Saturday at 12:30pm (Sydney time) to Instagram Live to: Watch, learn & / or participate in a live Neuro Flexibility Class. AMN Senior Lecturer Scott Robinson (@the.brain.guy) will be working with @jackiebresic & will be breaking down the attainment of specific range of movement goals. If you’d like to improve your own flexibility & you’d like a free sneak peek inside a revolutionary brain based approach to achieving lasting, much faster & far less painful gains to flexibility, then by all means tune in at 12:30pm Sydney time & be in comfortable attire, in a space that you can follow along with the drills demonstrated. @amnacademy __ 🧠 - Tune in on Instagram Live @the.brain.guy at the above time & we’ll see you there! 👍🏾🤸🏾‍♂️ #neuroflexibility #amnacademy #flexibility #mobility #personaltrainer #braintrain #brainbasedtherapy #physiotherapist #osteopath #sportschiropractic #kinesiology #pt #freeclass #iglive
You cannot be offensive, only offended. Now befor You cannot be offensive, only offended. Now before you respond and tell me I’m wrong or get angry at me for using an image that upset you, take a second to pause and read the rest of this post. It’s entirely possible I just said that to annoy you. It’s also entirely possible I’m right. It’s also entirely possible I’m wrong. But I would argue that being offended is an individual's subjective reaction, not an objective event. Let me explain If I was to stand in front of a room full of people and unleash a string of foul language, some people would probably laugh, some people would be mildly disgusted and others would be mortally offended. Was I being offensive? Clearly not to the people who laughed, right? Being offended is subjective. In a 2017 paper by Isabella Poggi and Francesca D’Errico published in the journal Frontiers in Psychology, they posit that being offended comes from a blow to our image and our social relationships. They also point out in the study that high self-esteem may protect a person against the feeling of offence and the constellation of negative emotions triggered by it. Social Media is probably the most common example we’ve all seen of people being offended. Some of what we see may be virtue signalling which is an entirely different topic, but some of the carnage we see when arguments blow up online is from people genuinely being offended as well. Check out images 2, 3, 4, 5 and 6 in the post for some quick tips on how to avoid being triggered when things upset you. Ok, now that you've read the whole post, you can argue with me in the comments or get mad at me for using an image that offended you. 😬🥺 #centred #practicemindfulness #mindfulnessmoment #mindfulnessmonday #mindfulness #happymind #gratitudeeveryday #gratitudeistheattitude #bringthejoy #gratitude #onlinementalhealth #wellnessquotes #digitalhealthcare #digitalhealth #amnacademy #amnpractitioner
Foot Articulation Drills. Give these drills a try Foot Articulation Drills. Give these drills a try as part of your daily mobility routine #proprioception #proprioceptiontraining #proprioceptionexercises #physiotherapy #hiking #naturalmovement #movementculture #functionalmovement #movementismedicine #footmobility #footstrength #anklemobility #foothealth #healthymovement #prehab #footpain #mobility
5 Mobility Foot Drills by @amnacademy Place the f 5 Mobility Foot Drills by @amnacademy Place the fingers in-between the toes. This can be very uncomfortable at first. If it hurts, bear with it and just hold the position for a few minutes without moving. You’ll find your feet release fairly quickly and it stops hurting. Move the feet in circles, in both directions slowly for 10 reps in each direction. With your feet flat on the floor, and the rest of your body in a tall posture but relatively relaxed, first lift the big toe as high as possible, while simultaneously pushing the other toes as hard as you can into the ground. A soft mat makes this more challenging. Switch the toes and go again. Hold each position for 5-10 seconds and do for 10 reps Start with your little toe and ‘drum’ your toes in the way you would your fingers if you were bored. Try to articulate each toe individually as best you can (for an extra challenge reverse it so that you start with the big toe afterwards) 10 reps Scrunch your toes up as hard as you can…it should feel tough in the arch of your foot, then splay the toes out as far as you can. Think of reaching them not only away from the rest of the foot but also from each other. 10 reps Alternate one foot curled and one foot splayed for 10 reps. Try to keep them working together to also challenge your coordination and make your brain pay attention. ** Note - You’ll be tempted to look down at your feet. Try to do it without looking if you can!! #barefeet #footexercises #feetexercises #barefoottraining #trainingbarefoot #barefoottrainingspecialist #primalmovement #movnat #foothealth #functionaltraining #movementismedicine
Some important facts about feet by @amnacademy 👉 Footwear impairs foot position awareness in both young and old. Loss of foot position awareness may contribute to the frequency of falls in later life according to a study published in the journal Age and Ageing. 👉 There are 26 bones in each foot and when we’re born they’re mostly made of cartilage. The bones in our feet don’t fully harden until we’re about 21 years old. This suggests that the natural shape of children's feet can be distorted by restrictive footwear leading to a whole host of problems later in life 👉 Feet are one of the most ticklish parts of the human body. There’s a good reason for that: Humans have nearly 8000 nerves in our feet and a large number of nerve endings near the skin. Having ticklish feet can be a good sign: reduced sensitivity can be an indicator of neuropathy. Got any advice or facts you'd like to share about feet, comment below 👇 #barefoot #barefootrunning #barefoottraining #barefootwalking #barefootlifestyle #barefootstrong #barefootkids #barefootwalk #thebarefootwalker
4 Exercises That Can Help Your Feet by @amnacademy 4 Exercises That Can Help Your Feet by @amnacademy Which one of these did you find the hardest? #mobilitytraining #mobilityexercises #hipmobility #fitness #holistichealth #holistichealthcoach #meditation #AMNacademy #physicaltherapy #physicaltherapystudent #strengthtraining #mindfulness #mobility #functionaltraining #movement #personaltrainer #strengthtraining #sportsperformance #strengthandconditioning #injuryprevention #physiotherapy #onlinepersonaltrainer #personalfitnesstrainer #preventinjury #neurohacking #wellness #braintraining #neuroscience #neuroplasticity
Benefits of going barefoot. "The most straightforw Benefits of going barefoot. "The most straightforward benefit to barefoot walking is that in theory, walking barefoot more closely restores our ‘natural’ walking pattern, also known as our gait,” explains Dr. Jonathan Kaplan, foot and ankle specialist and orthopedic surgeon with Hoag Orthopaedic Institute. But if you go to any running or walking store and look at several different pairs of shoes, you’ll see that many of them have excessive cushioning and support. While this pillow-type padding can feel pretty amazing when you walk in these types of shoes, board-certified podiatrist and foot surgeon Dr. Bruce Pinker says they can prevent you from using certain muscle groups that can actually strengthen your body. Other benefits of walking barefoot include: 👉 Better control of your foot position when it strikes the ground improvements in balance, proprioception, and body awareness, which can help with pain relief 👉 Better foot mechanics, which can lead to improved mechanics of the hips, knees, and core 👉 Maintaining appropriate range of motion in your foot and ankle joints as well as adequate strength and stability within your muscles and ligaments 👉 Relief from improperly fitting shoes, which may cause bunions, hammertoes, or other foot deformities 👉 Stronger leg muscles, which support the lower back region #proprioception #proprioceptiontraining #proprioceptionexercises #physiotherapy #hiking #naturalmovement #movementculture #functionalmovement #movementismedicine
It's World Sleep Day! A perfect reminder that ou It's World Sleep Day! A perfect reminder that our quality of sleep affects not just our mood and energy levels but essential biological functions. Poor sleeping habits have been linked to high blood pressure, an increased risk of stroke, heart problems, diabetes and obesity. Lack of quality sleep can also be related to depression, memory problems and chronic inflammation. The good news is, there are some very practical ways you can help improve your quality of sleep. 👉 Avoid screens for at least 60-90 minutes before bed time 👉 Try to keep a regular bedtime as much as possible (10:00pm to 10:30pm is the ideal) 👉 Get as much natural light on your eyes and skin during the day, especially in the early moring hours, as possible 👉 Avoid caffiene and spicy food in the evening, and avoid eating at least 2 hours before bed time. 👉 Practicing meditation or breathing exercises can dramatically help you relax and unwind before bed time. 👉 Sleep in a cool, dark environment This is by no means a comprehensive list, so please feel free to drop your favourite sleep tips in the comments below #sleep #sleepaid #sleepwell #sleepdeprived #sleeptight #bettersleep #sleepbetter #better_sleep #sleepbetterlivebetter #bettersleeptonight #sleepbetterfeelbetter #bettersleepbetterhealth #sleepbetternaturally #cantsleep #sleeptime #beautysleep #sleeptraining #sleepconsultant #sleeptips #sleepgood #sleepins #sleepmode #sleepcoach #worldsleepday #worldsleepsociety #amnpractitioner #holistichealth
How Gratitude Affects the Brain “It is not happ How Gratitude Affects the Brain “It is not happiness that brings us gratitude. It is gratitude that brings us happiness.” Gratitude has a social aspect to it that argues it to be a socially driven emotion. Social psychologists believe it to be entwined with the perception of what we have done for others and what others have done for us (Emmons and McNamara, 2006). According to them, gratitude is an emotion that directly targets at building and sustaining social bondings (Algoe et al, 2008) and reinforce prosocial responses in the future (McCullough, 2008). Gratitude is a ‘natural antidepressant’. The effects of gratitude, when practiced daily can be almost the same as medications. It produces a feeling of long-lasting happiness and contentment, the physiological basis of which lies at the neurotransmitter level. When we express gratitude and receive the same, our brain releases dopamine and serotonin, the two crucial neurotransmitters responsible for our emotions, and they make us feel ‘good’. They enhance our mood immediately, making us feel happy from the inside. By consciously practicing gratitude everyday, we can help these neural pathways to strengthen themselves and ultimately create a permanent grateful and positive nature within ourselves. Take 5 minutes today and list 3 things you're grateful for, and then try to incorporate this into your daily routine. #gratitude #attitudeofgratitude #gratitudeattitude #gratitudepractice #gratitudejournal #gratitudequotes #gratitudechallenge #gratitudedaily #gratitude🙏 #365daysofgratitude #gratitude365 #gratitudeeveryday #gratitudeistheattitude #gratitudealways #gratitudeisamust #gratitudelist #gratitudegang #gratitudedocumented #gratitudejournaling #gratituderocks #gratitudegram #gratitudeapp #practicegratitude #30daysofgratitude #dailygratitude
When warming up for any kind of movement, it's obv When warming up for any kind of movement, it's obviously important to include some kind of gentle spinal movement (not to mention it feels great to get the spine moving) But it's also good to challenge the brain, and a great way to do that is with coordination drills. Try adding this quick and easy drill to your#neuroplasticity 👉Start in a tall, half 90 position. Rotate towards the straight leg ---- 👉Try to dissociate the bent leg from the body rotation. Don’t let it drag along as soon as you turn --- 👉Place the hands on the ground and roll on to the front of the body --- 👉Keep the leg bent and aim to roll through as internal hip rotation as your can, placing the foot back to the floor --- 👉Begin to sweep the straight leg back around to meet the bent leg and push your self back up in to start position --- 👉You can create big floor circles by continuing in the same direction or switch legs and roll to opposite sides --- 👉This drill feels great for the integration/coordination of spine and hips --- Music: Say Yeah - Topher Mohr, Alex Elena #mobilitytraining #mobilityexercises #hipmobility #fitness #holistichealth #holistichealthcoach #meditation #AMNacademy #physicaltherapy #physicaltherapystudent #strengthtraining #mindfulness #mobility #functionaltraining #movement #personaltrainer #strengthtraining #sportsperformance #strengthandconditioning #injuryprevention #physiotherapy #onlinepersonaltrainer #personalfitnesstrainer #preventinjury #neurohacking #wellness #braintraining #neuroscience #neuroplasticity
Here are 4 important things to consider if you're Here are 4 important things to consider if you're a trainer or coach and you're trying to help someone improve their coordination. (Especially pay attention to the 4t#wellness Let us know if you have any questions #movementculture #movementismedicine #movementmatters #fitnesseducation #coordination #coordinationdrills #coordinationtraining #coordinationworkout #nervoussystem #holistichealth #functionaltraining #wellness
Coordination by @amnacademy Have you ever seen so Coordination by @amnacademy Have you ever seen someone do something and say to yourself “I can do that” Only to find out it’s a lot harder than it looks?

Got any embarrassing stories where your coordination let you down? 

The less coordinated you are, the more it apparently becomes a part of who you are. It sometimes appears that when we have bad experiences with coordination tasks (most likely linked with sports as kids), we stop trying, and accept it as part of our persona. We then disregard the activities associated with a certain level of coordination as something other people do. This self-proclaimed inability to control one’s body in new ways, is a sort of disembodiment that distances and separates the integration of body and mind. There exists a kind of distrust and dissociation between what the mind is telling the body to do, and the body’s response to those commands. But it doesn’t have to be this way! Improving coordination can be as simple as improving communication between the cerebellum and the motor cortex 
You can improve your coordination with a few very simple drills. Drill One - Perform a Bear Crawl movement (you can find loads of examples of what this looks like online), but try to move each limb in time with an internally generated rhythm, like counting out loud for example. Try to keep the counting as rhythmical as possible, and keep the movements in time with the numbers. Give it a go, and tell us your thoughts in the comments. We’ll post two more drills over the coming days, or you can shoot us a DM and we’ll send them to you

#coordination #handeyecoordination #coordinationtraining #coordinationskills #movementculture #bodyweighttraining #movementismedicine #functionalmovement #calisthenicstraining #bodyweightworkout
In this week's content AMN Master Practitioner, Sc In this week's content AMN Master Practitioner, Scott Robinson, demonstrates a quick and effective neurostim to help improve hip internal rotation. VIdeo tutorial in bio @amnacademy #mobilitytraining #mobilityexercises #hipmobility #fitness #holistichealth #holistichealthcoach #meditation #AMNacademy #physicaltherapy #physicaltherapystudent #strengthtraining #mindfulness #mobility #functionaltraining #movement #personaltrainer #strengthtraining #sportsperformance #strengthandconditioning #injuryprevention #physiotherapy #onlinepersonaltrainer #personalfitnesstrainer #preventinjury #neurohacking #wellness #braintraining #neuroscience #neuroplasticity
In this week's content AMN Master Practitioner, Sc In this week's content AMN Master Practitioner, Scott Robinson, demonstrates a quick and effective neurostim to help improve hip internal rotation. VIdeo tutorial in bio @amnacademy #mobilitytraining #mobilityexercises #hipmobility #fitness #holistichealth #holistichealthcoach #meditation #AMNacademy #physicaltherapy #physicaltherapystudent #strengthtraining #mindfulness #mobility #functionaltraining #movement #personaltrainer #strengthtraining #sportsperformance #strengthandconditioning #injuryprevention #physiotherapy #onlinepersonaltrainer #personalfitnesstrainer #preventinjury #neurohacking #wellness #braintraining #neuroscience #neuroplasticity
In this week's content AMN Master Practitioner, Sc In this week's content AMN Master Practitioner, Scott Robinson, demonstrates a quick and effective neurostim to help improve hip internal rotation. VIdeo tutorial in bio @amnacademy #mobilitytraining #mobilityexercises #hipmobility #fitness #holistichealth #holistichealthcoach #meditation #AMNacademy #physicaltherapy #physicaltherapystudent #strengthtraining #mindfulness #mobility #functionaltraining #movement #personaltrainer #strengthtraining #sportsperformance #strengthandconditioning #injuryprevention #physiotherapy #onlinepersonaltrainer #personalfitnesstrainer #preventinjury #neurohacking #wellness #braintraining #neuroscience #neuroplasticity
One thing that is true across the entire human rac One thing that is true across the entire human race is that pain is a conscious experience. There can be an abundance of noxious stimuli within the system with no pain, but there can be no pain without conscious awareness. When someone wakes up with pain that wasn’t there the day before, they naturally look for rational reasons as to ‘what they did’ to create it. They don’t remember any impact, a particular injury or action so assume they must have slept funny! Truth be told, the day pain decides to make itself present may have more to do with what you haven’t dealt with, rather than anything you’ve done. If we fall over and hurt ourselves, pain is an acceptable outcome of apparent damage to the tissues. “My knee hurts because I tripped and slammed it onto the pavement.” The wound heals, your movement gradually returns to normal and that’s the end of the story. Pain that seemingly comes out of nowhere could possibly be linked to an old injury but has never actually cleared, or it recurs and perhaps has even become chronic and this type of pain is not so easily rationalised. At AMN Academy, we currently believe that any pain complaint not related to impact injury or tissue damage can be classified as an effect of altered homeostasis. It is the conscious perception of sub-conscious, autonomic imbalances. Link in bio @amnacademy #neuroplasticity #mentalwellness #braintraining #mindbodyconnection #nervoussystem #vestibular #brainhealth #motivation #selfimprovement #mindbodysoul #digestionhealth #cerebellum #balance #healthy #posture #fitness #mobility #functionaltraining #movement #personaltrainer #strengthtraining #AMNacademy #bodyweightworkout #holistichealth #holistichealthcoach #painmanagementsolutions #personal_trainer #personaltraineronline #physiotherapy #traumatherapy
Pain is three entirely different things. Finally, Pain is three entirely different things. Finally, the third kind of pain is the pain that is not protective, but maladaptive, resulting from abnormal functioning of the nervous system. This pathological pain, which is not a symptom of some disorder but rather a disease state of the nervous system, can occur after damage to the nervous system (neuropathic pain), but also in conditions in which there is no such damage or inflammation (dysfunctional pain). Conditions that evoke dysfunctional pain include fibromyalgia, irritable bowel syndrome, tension type headache, temporomandibular joint disease, interstitial cystitis, and other syndromes in which there exists substantial pain but no noxious stimulus and no, or minimal, peripheral inflammatory pathology. The clinical pain syndrome with the greatest unmet need, pathological pain is largely the consequence of amplified sensory signals in the central nervous system and is a low-threshold pain. By analogy, if pain were a fire alarm, the nociceptive type would be activated appropriately only by the presence of intense heat, the inflammatory pain would be activated by warm temperatures, and pathological pain would be a false alarm caused by malfunction of the system itself. The net effect in all three cases is the sensation we call pain. Link in bio @amnacademy #neuroplasticity #mentalwellness #mindbodyconnection #nervoussystem #vestibular #brainhealth #selfimprovement #digestion #cerebellum #balance #fitness #mobility #functionaltraining #movement #personaltrainer #strengthtraining #inflammationrelief #AMNacademy #holistichealth #pain #painmanagement #inflammation #acutepain #neurology #selfhealing #vestibular #braintraining #onlinepersonaltrainer #injuryprevention #onlinetherapist
Pain is three entirely different things. The sec Pain is three entirely different things. The second kind of pain is also adaptive and protective. By heightening sensory sensitivity after unavoidable tissue damage, this pain assists in the healing of the injured body part by creating a situation that discourages physical contact and movement. Pain hypersensitivity, or tenderness, reduces further risk of damage and promotes recovery, as after a surgical wound or in an inflamed joint, where normally innocuous stimuli now elicit pain. This pain is caused by activation of the immune system by tissue injury or infection, and is therefore called inflammatory pain; indeed, pain is one of the cardinal features of inflammation. While this pain is adaptive, it still needs to be reduced in patients with ongoing inflammation, as with rheumatoid arthritis or in cases of severe or extensive injury. Link in bio @amnacademy #neuroplasticity #mentalwellness #mindbodyconnection #nervoussystem #vestibular #brainhealth #selfimprovement #digestion #cerebellum #balance #fitness #mobility #functionaltraining #movement #personaltrainer #strengthtraining #AMNpractitioner #AMNacademy #holistichealth #pain #painmanagement #inflammation #acutepain #neurology #selfhealing #vestibular #braintraining #onlinepersonaltrainer #injuryprevention #onlinetherapist
Pain is three entirely different things. First, t Pain is three entirely different things. First, there is the pain that is an early-warning physiological protective system, essential to detect and minimize contact with damaging or noxious stimuli. This is the pain we feel when touching something too hot, cold, or sharp for example. Because this pain is concerned with the sensing of noxious stimuli, it is called nociceptive pain. The neurobiological apparatus that generates nociceptive pain evolved from the capacity of even the most primitive of nervous systems to signal impending or actual tissue damage from environmental stimuli. Its protective role demands immediate attention and action, which occur by virtue of the withdrawal reflex it activates, the intrinsic unpleasantness of the sensation elicited, and the emotional anguish it engages. Nociceptive pain presents itself as something to avoid now, and when engaged, the system overrules most other neural functions. One of the most common mistakes held by practitioners who deal with people in pain is that nociception always results in the sensation of pain. Deal with the nociception and you’ll get rid of the pain. While this holds some truth, it’s certainly not the whole story. In fact, pain researchers have shown that nociception is neither sufficient nor necessary for pain on its own. Link in bio @amnacademy #neuroplasticity #mentalwellness #mindbodyconnection #nervoussystem #vestibular #brainhealth #selfimprovement #digestion #cerebellum #balance #fitness #mobility #functionaltraining #movement #personaltrainer #strengthtraining #AMNpractitioner #AMNacademy #holistichealth #pain #painmanagement #inflammation #acutepain #neurology #selfhealing #vestibular #braintraining #onlinepersonaltrainer #injuryprevention #onlinetherapist
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