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

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💡The primary role of the vestibular system is t 💡The primary role of the vestibular system is to transduce head acceleration into a signal the brain can interpret. 🧠 It sends information about the position of the head to the cerebellum which is the brain’s movement control centre. 👁 This system also ties into the visual system to stop objects blurring when the head moves. Without it, visual images would swerve wildly whenever you moved your head, and you’d have no sense of balance or where your body was in space. 🤾 Another very important function of this system is reflexively influencing the extensor muscles, including the postural muscles that keep you upright. 🤷‍♀️ Now for some people, it's not THAT noticeable that the vestibular is becoming dis-integrated. Perhaps there's a weaker side when it comes to balance or coordination in movements. 🎉 However catching it and adding drills to intervene could RADICALLY change things - not only in a training session, but in overall health to prevent falls, dizziness and other potential conditions. 🔗 Check out the video blog in our bio to see how you can assess for and potentially correct vestibular dysfunction in under 5 mins!! 🙌 #movementforhealth #holisticmovement #movementismedicine #amnacademy #amnpractitioner #appliedneurology #braintraining #vestibular #vestibulartraining #vestibularsystem
I often hear friends in what we would term the "ol I often hear friends in what we would term the "older population" putting their various ailments down to GETTING OLD. 🤷🏻‍♂️ Now whilst ageing is inevitable, the WAY that we age, the rate at which various physiological processes decline in the body and brain is dependent on many, many factors (more than I will attempt to address here!) With ageing can come impaired cognitive function, and impaired movement. Essentially it’s atrophy! 💥So what can we do about it in terms of training? ⚽️ If our goal is to keep the brain busy and the body moving, we need to look at the types of workouts that challenge BOTH of these and that tends to rule out most gym-based, traditional, predominantly saggital plane movements. ❓Why? Simply because we know how to do them, so they don't challenge the brain ENOUGH to keep it learning. 🙌 Yes of course we can add some load, increase the range, play with tempo etc... 😵‍💫 But anything we can do movement wise whilst being able to "zone out" just won't give us enough access to those neural pathways that we need to use, so that we reduce the likelihood of vertigo, falling, hurting ourselves because we've "forgotten" how to move through obstacles against gravity in a way that would keep us safe! 💙 At AMN Academy we LOVE bodyweight training, callisthenics, complex movement patterns like animal crawls and capoeira. 🤸‍♂️ Movement where multiple areas of the brain are used in synchronicity, movement that keeps the brain guessing, movement that requires our full attention. 💪 Because challenging the brain, just as with the muscles, is how we prevent atrophy! 👇What’s your favourite brain challenging workout? #movementforhealth #holisticmovement #movementmedicine #movementismedicine #movementforhealth #amnacademy #amnpractitioner #appliedneurology #braintraining
When it comes to health there are huge, proven ben When it comes to health there are huge, proven benefits to exercising out in nature! So let’s break this down a bit: 🚴‍♀️🏄🏊🏽‍♂️🤸‍♂️🏌️‍♂️⛹️‍♀️ 1️⃣~ Movement variety is vital to maintaining a well balanced body. The outdoors is packed with different terrains that challenge the joints, fascia, vestibular system and more without expensive equipment. The more unfamiliar the movement the more the brain pays attention, the more the brain pays attention the clearer the pathways become, the better we move. 2️⃣~ But it’s not just about movement, because studies prove that being outdoors is better for hormonal balance. That impacts mental wellbeing as well as physiological health. 3️⃣~ Studies have shown that simply being outside lowers stress hormones and helps to regulate blood pressure. Great, now you’re working out AND taking care of your endocrine system! 4️⃣~ And speaking of hormones, that’s just ONE of the things our body clock regulates. And to do it effectively it needs the natural light of the sun! Outdoor training can lead to a better sleep pattern, which also means better recovery!Vitamin D deficiency is a huge factor in health conditions, so by training outdoors we’re looking after our health too. 5️⃣~ It’s also been proven that spending time around trees boosts immune cells. A study in 2006 found that the natural killer cells of 12 business men who stayed 2 nights in the woods were significantly boosted and that the increase was observed for unto 30 days following the trip. So there we have it, exercise outdoors does significantly more to look after overall health and wellbeing than exercising in a gym under artificial light! ❓How often do you train or move outdoors? ⁉️Have you noticed improvements to sleep, mental wellbeing or inflammatory conditions? ✅Have you always been an outdoor mover? 👇Drop us a comment we’d love to hear your stories!! #movementforhealth #holisticmovement #movement #movementislife #movementtherapy #movementmedicine #movementismedicine #movementforhealth #amnacademy #amnpractitioner
A friend of mine with a 5 year old child came to v A friend of mine with a 5 year old child came to visit, saw some of my kit out and wanted to play, so I picked him out some light sandbags, a Bosu and a Swiss ball. The little genius created a circuit that could have been put together by an experienced trainer, with his infectious excitement he got us involved and worked us out pretty darn hard too! 🤷‍♀️ It's often said that children are our best teachers, and learning about movement then is perhaps no exception... They create challenges and games that stimulate their musculoskeletal system, aid vestibular integration, keep them moving with flexibility and balance, and because it’s fun the way that they stress their body comes from a place of positive emotional intelligence. For the kids it’s not about getting the reps in or improving muscle tone, it’s not about preventing heart disease or osteoporosis…. It’s pure fun, in the present moment. As bang for buck it ticks a lot of boxes and surely gives us and our clients what we REALLY want: 👉Increased focus and intention for improved cognition 👉Multiplanar movement under gravitational load for strong, flexible bodies 👉Better hormonal balance for physiological and mental health 👉Challenge for the vestibular system for posture, coordination and more 👉Multiple energy system training over one session for optimal fitness Including climbing, crawling, rolling, bouncing, balancing, pushing, pulling, twisting etc through obstacles or in space into a workout that keeps the brain and body busy challenges the nervous system in ways that traditional gym workouts doesn’t. 📝 Drop us a comment with how you used PLAY in your workout today!! 💪🙌💥 #movementforhealth #holisticmovement #movement #movementislife #movementtherapy #movementmedicine #movementismedicine #movementforhealth #amnacademy #amnpractitioner
We know that we SHOULD move, but exactly WHY we sh We know that we SHOULD move, but exactly WHY we should move is a topic that for the most part is still under-reported. 💡 Exercise stimulates the growth of new neurons in many brain areas, and we can target movement types to specifically enhance brain function! For example: 🤸Complex, body weight movements in multiple plains of motion against gravity that keep the brain active can help stimulate new brain connections to benefit better movement, better cognitive function and a greater capacity to cope with everyday life stresses. 🤼‍♀️ Reactive drills that keep the brain busy whilst increasing the load on the cardiovascular system also help to enhance reasoning skills. ✅ At AMN Academy we love movement that not only makes our clients feel strong and fit but also improve vitality, longevity and mental wellbeing! ❓What are some of your favourite movements for supporting brain, body and mind health? 👇Tell us in the comments!! #movement #movementislife #movementtherapy #movementmedicine #movementismedicine #movementforhealth #personaltrainerlife #personaltrainer #holistichealthpractitioner #holistichealth
DID YOU KNOW? By replacing your morning coffee wi DID YOU KNOW? By replacing your morning coffee with green tea, you can lose up to 87% of what little joy you still have left in your life #diettips #healthandwellness #justkidding #ilovegreetea
AMN Academy Posture Workshop. A few more details o AMN Academy Posture Workshop. A few more details on a genuinely unique approach to improving the integration of the spine and brain and improving posture Early bird registrations closing in a few hours. Link to registration page in bio @amnacademy #posture #posturecorrection #postureexercises #correctiveexercise #functionalfitness #functionaltraining #amnpractitioner #functionalmovement
Have you ever told a client that you need to do a Have you ever told a client that you need to do a quick postural assessment as part of your client intake or movement screen process. If so you've probably noticed that they go rigid as a surfboard, sucking in their belly and tucking in their butt in an attempt to show you what they think you want to see. Obviously 5 minutes later once they've forgotten all about it, they revert straight back to normal. That's because Posture is REFLEXIVE and DYNAMIC, that means it occurs below our conscious awareness and is constantly changing to fit the circumstances our body finds itself in. That's why exercise and manual therapy alone can take months, if not years to positively affect posture (if it has any success at all) To really make postural change, we need to understand the energetic and reflexive aspects of our physiology, how to assess them, and know how to provide the correct stimulus to positively influence these systems. The beauty of working with the brain and the body's reflexes is that the results are almost instant, which can then be backed up by appropriate exercise prescription to help make the changes more 'hardwired' and more permanant. We're running a Virtual Posture Workshop where we'll be teaching you exactly how to improve posture in under 10 minutes, and it's only $37 to register. Check out the link in our bio if you'd like to know more @amnacademy #posture #posturecorrection #postureexercises #correctiveexercise #functionalmovement #functionalfitness #functionalneurology #personaltrainer #amnpractitioner
Virtual Posture Workshop - Registrations Open Wou Virtual Posture Workshop - Registrations Open Would you like to learn how to quickly and effectively improve posture using simple and easy to implement techniques? In this online workshop, we’ll take you through something called the AMN Calibrate Technique, specifically within the context of working with the Postural System from a reflexive perspective. 

Check out the lesson plan below 
Introduction
Learning outcomes
Bioelectricity
Theoretical rationale
Introduction to the spinal push test
Spinal push test practical application
Calibration swipe/contact points
Spinal stabilization assessment and calibration practical application
Gaze stabilization assessment and Vestibulo-Colic reflex integration
Summary
Excessive cervical flexion and visuomotor integration
Prone spine waves
Active pelvic tilts
Thoracic reaches
Kneeling quad stretch
Prone extension isometric
Prone hollow
Prone hip extensions
Scales
Full body, rotary extensions
Orthopaedic integration, clinical relevance Early Bird Pricing is now available, so you can register for only $37 Link in bio @amnacademy #posture #posturecorrection #postureexercises #correctiveexercise #functionalfitness #functionalmovement #functionalneurology #amnpractitioner
Comment below if this is something you’d be inte Comment below if this is something you’d be interested in #posture #posturecorrection #postureexercises #posturematters #functionalfitness #correctiveexercise #neurohacking #functionalneurology #amnpractitioner
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
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