This class was written for a client who is 12 weeks out from knee surgery and has been cleared from PT. She can do full range squats and split squats without pain, although, there is a noticeable imbalance (potential instability) between the surgery and non-surgery knees.
This video is a resource for Patreon subscribers who are working directly with TAOFit to help them recover from knee pain and/or injury. The class is recommended for anyone who can perform squats and split squats without instability or pain. Give it a go and let us know how you feel.
Please consult a physician or contact Jesse James directly prior to following this video.
If you are dealing with rehab for knee surgery, or any other injury or pain (read the Rules of Pain here), please schedule a free consultation with Jesse James prior to following any of these videos.
The focus of the class is on building the functional relationships between the foot, knee, hip, and spine through get-up variations. Not only are these movements fantastic for maintaining foot, hip, and spinal mobility, they are also incredibly practical. The ability to get up and down from the floor, in a variety of ways, improves long-term quality of life outcomes.
Rhetorical Thought Experiment:
How important will the ability to get up and down from the floor in a variety of ways feel when you are 90?
One of the benefits of receiving an online consultation with TAOFit is that you get a Movement Restoration class programmed specifically for you, and potentially anyone who may be working out similar movement problems. The bonus is that it will be posted on Youtube for future reference.
The “Rules of Pain” is the most important lesson that I teach.
How do you move when pain is present? Follow the rules of pain
Pain is a form of communication from within our bodies. Generally, when it comes to our movement, it means that something is not moving well.
Ignoring pain is kind of like sticking one’s fingers into their ears and yelling loudly. Except, the longer one ignores it, the louder it becomes–until it eventually gets their attention.
A big lesson in the Mobility Restoration program that I teach is to simply slow down, become a little more sensitive to the conversations within your body, listen to your physical pain, allow it to become a guide or a coach to help you move better. Below are the simple “rules of pain” that I follow to move better, even when I am feeling pain.
Moving when pain is present
Begin by acknowledging that pain is truly present. This surprisingly is one of the hardest things to learn for clients (as well as myself). My ego likes to go hard, and sometimes going hard is not what my body needs. When it comes to moving with physical pain, I don’t want to move my body from my ego’s point of view.
The Rules of Pain
Rule 1: Is it Painful?
This is a very important question to answer.
The answer is either Yes or No.
If you get anything other than Yes! or No!, then keep asking the question until you get either a “YES” or a “NO”.
If the answer is No, then great. I suggest you keep reading and save this email for the next time you are in pain.
If your answer is “Yes!” Stop moving! Read the Rules of Pain (read it over again each time you’re in pain).
Rule 2: Do not move into pain, but do keep moving.
How to move when pain is present
Rate your pain on The Pain Scale of 1 – nonpainful to 10 – excruciating. (I consider slight discomfort to be between 1-3 on the pain scale).
If the pain is less than 3, Slow Down!
Enter your movement slowly, cautiously, safely, and non-forcefully.
Don’t take movement beyond a level 3 on the pain scale.
If the pain is greater than 3, Slow down, even more.
No matter how slow you go, you can always go slower).
Make your movement smaller and less painful.
Keep it below a level 3, and move slowly, cautiously, safely, and non-forcefully.
Super Important: Don’t move beyond level 3 on the pain scale!
Going slow and exploring the edges of your painful range of movement is a wonderful space to explore the depths of your breath and heart. Be spacious, playful, open, and generous with yourself.
I have a love/hate relationship with Thanksgiving. I love spending time with beautiful amazing people amid the gluttony of rich decadent food. I hate the way my body feels (and often looks) for the next several days, up to weeks, after being hit by the tryptophan truck.
Over the years, I have compiled a few tips to help myself, as well as clients, to not only survive Thanksgiving but to also enjoy the holiday to its fullest without some of the negative physical hangover. Some holidays have been more successful than others 🙂
Tips for surviving Thanksgiving well
I like to strategize about how I will move my body through the holidays the same way I would run through a mud pit. Get a running head start, knowing that halfway through my legs would feel like they’re churning through thick molasses, with the hope that all that momentum will carry me through to the end. Every little bit counts.
Make time for some solid movement sessions prior to all the feasts and festivities.
As a lover of food, I am not a good self-regulator when fat and sugary foods are in abundance. I find that the best way to prevent too much overeating is through the physiological state of being satiated with a full belly.
My strategy for satiation is:
make a large first plate of salad and raw veggies.
Use a small plate for all other servings.
Take my time between servings.
Don’t beat myself up for having small servings of all of the desserts.
Share an Extra Meal – including dessert
If you have a ton of leftovers, please consider making a meal/s for someone in need. There are fewer gifts greater than that of filling an empty belly.
I hope you find these tips helpful. Do you have any tips that help you survive Thanksgiving that you’d like to share? We’d love to hear them on the TAOFit Tribe.
Thank you for living such an inspiring life. Have a wonderful Thanksgiving.
My theory: I have a Vagus Nerve Entrapment Causing Atrial Fibrillation with Tachycardia due to the reverse curve of my neck.
I occasionally get A-fib with tachycardia – an irregular heartbeat with an increased heart rate. I believe these episodes are caused by a Vagus nerve entrapment. I started having episodes in my mid to late twenties. The medical diagnosis was that it was caused by a hyperactive thyroid. At the time, my entire metabolism was haywire. I was burning over 5000 calories a day at rest, not including exercise (measured through resting and active VO2 testing) and had lost over 20 pounds in less than two months. I would experience A-fib episodes that lasted 5-8 days (day and night).
Over the years, my thyroid has returned to normal function, but I continue to have A-fib episodes, although much briefer in duration (a few to less than 24 hours). I’ve seen endocrinologists and cardiologists. They don’t know the root cause and the only solutions they have been able to offer are either pharmaceutical drugs or surgery (ie pacemaker). I tried drugs. The side effects were untenable and I’m not willing to have invasive heart surgery when the doctors really don’t understand the cause of the condition. I’ve witnessed way too many people have these types of surgeries which either didn’t solve the “problem” and often made things worse.
These episodes are not comfortable. My nervous and cardiovascular systems are in a state of overload and stress. My heart is working 25-35% harder at everything I do. It basically feels like I’m running… when I’m sitting, lying down, and sleeping. Physiologically it feels like I’m having an anxiety or panic attack. Any kind of physical activity, such as climbing stairs or working out, immediately leaves me breathless and occasionally dizzy.
I also have a posterior or reverse curve to my cervical spine (as seen on x-rays). The cervical spine should have an anterior curve. This is a significant structural adaptation that has more than likely developed from my extensive injury history – concussions, whiplash injuries from multiple car and motorcycle accidents, knee surgeries, and many other injuries.
The Vagus nerve (CN X) is a cranial nerve that is directly linked to the parasympathetic nervous system, playing a role in heart rate, respiration, and digestion. The Vagus nerve helps to down-regulate or slow down heart rate after the body goes through a sympathetic “fight or flight” response – ie the massive adrenaline rush after a scary situation. In our modern world, most of us are in a constant state of stress creating a low-level “fight or flight” response. The sympathetic and parasympathetic nervous systems are constantly interacting with one another to maintain some semblance of homeostasis or balance.
The Vagus nerve originates in the brainstem, traveling down through the neck (external to the spinal cord and spine). Since it travels outside the spinal cord, it is exposed to potential muscular, fascial, or structural entrapment.
Due to the reverse curve in my neck, any kind of excess tension or restrictions in the muscle/fascia or vertebral position of the cervical region can occasionally entrap the Vagus nerve. If the Vagus nerve becomes entrapped, the electrical signals between the brain and heart (or respiratory and digestive systems) can become inhibited – ie experience some loss of signal. This loss of signal affects the balance between the conversation of sympathetic and parasympathetic related to heart rate and can cause heart rhythm irregularities. In my case, less signal to downregulate the heart rate which leads to an increased heart rate and arrhythmia.
Today, I am experiencing an episode of A-fib with tachycardia. There is also tension/restriction in my neck related to specific movement patterns. My focus of this session is to improve neck and spinal mobility through the combination of self-massage (using a Thera-cane and lacrosse ball) and Movement Therapy to free the Vagus nerve from entrapment. The past few times I’ve had an episode, this combination seemed to help resolve the arrhythmia pretty quickly.
When searching for the underlying root cause of a “problem”, it is easy to get into a game of the chicken or the egg. The “problem” is rarely ever found with just one simple solution. The human body is a complex system of complex systems. Each system is intricately connected to one another in a constant feedback loop. When one system isn’t working properly, it affects change and can cause other systems to stop working properly, which then feeds back into the larger system, wreaking havoc. This is just one theory that I am playing around with in my movement practice.
My heart stirs.
The deeper I dive…
the older the wounds I find buried within.
My heart has been locked up tight…
Prison for a lifetime…
I don’t want to hold onto this any longer.
Movement is healing…
Movement is relief…
Movement pushes me deeper,
exposing older wounds.
To move exposes pain,
I am forced to feel and left with the choice…
bury it, lock it up tighter, and stop movement…
and free my Self.
I will always choose freedom over confinement.
According to scientific research studies, just the mere fact that I’ve had one reconstructive knee surgery (I’ve had three on the right knee alone), I am automatically placed in the “at risk” category for degenerative joint diseases of the knee such as arthritis (x-rays already show arthritis in my right knee), chondromalacia patellae, arthrochondritis, and a future knee or hip replacement. Having surgery alone is a risk factor, just as being over the age of 65 is also a risk factor. What is not considered a risk factor is the lack of a deep resting squat.
Many doctors (as well as quite a few physical therapists) have told me over the years that “once you’ve had just one knee surgery, you should never squat again.” Their fear and concern is that the shear forces which take place within the deep knee bend of the squat, damage the articular cartilage that protects the soft delicate structures within the joint space. This could exacerbate and speed up the process of degeneration.
I agree that this is a potential risk. And a very real risk. I take this risk very seriously considering that I will have to live with these joints for the rest of my life functional or not.
So why do I move the way I move?
More Epic with sound 😃
I disagree that squatting, or the types of movements I perform, will speed up the degenerative process. In fact, I believe the opposite. I believe these movements are vital to not only maintaining the precious joint surfaces I currently have, but they also repair and heal the joints slowing down the degenerative process.
In the 20+ years that I’ve been learning and teaching movement, I’ve seen a fair amount of degenerative knees and hips. In my estimation, not a single one of those hip joints degenerated because of a squat. A squat couldn’t cause degeneration, they hadn’t squatted in years. By my assessment, it is because they hadn’t squatted that caused the degeneration. Regular, adequate, challenging and pain-free movement is necessary for the long term health and function of your joints.
What equates to regular or adequate or challenging varies from person to person. If you are experiencing knee or hip pain and don’t know where to start, please feel free to schedule an in person or online consultation. I offer a free one-hour consultation (limited by availability) to anyone seeking guidance towards a natural movement practice and lifestyle.
Embodiment is the experience you are having… right now! Our modern lives require us to experience life from our minds, which can create the feeling of disconnection from the very embodied experience that is taking place within us at all times.
The art of embodiment is an opportunity to consciously reconnect deeply with ourselves and to share, as well as receive, this rich experience with a partner.
Listening through your feet
This workshop will discuss the basic anatomy of the foot – its fascial, meridian, and core awakening relationships to the whole body.
We will guide you and your partner through:
Primal postures – the gateway to lifelong mobility
Foot massage, reflexology, and joint mobility (how to give a damn good foot massage!)
This Move Minute is all about improving your vestibular balance skills. Considering that one in three adults over 65 falls each year, and falling is one of the leading causes of death or disability for older populations, balancing is a hugely important movement and life skill to work on.
The goal is 10 minutes per day for 30 days balancing on a 2×4, balance bar, slackline, or other balance tools (variety is your friend). If you’re up for it, film it, and share it. I’d love to see and hear about your progress.
The Art of Balance to Prevent Falling Injuries
You will need:
A seven-foot 2×4 (or other balance tool)
In order to cultivate this skill adequately, balancing needs to be practiced every day. Because of this, it is important to keep a 2×4, or another balance tool, in a main room or hallway. If it is placed behind a couch or out of sight, the chances are high it will collect dust and not get used. Keeping it out in the open increases the opportunity to engage and play.
Go slow. You want to find where balance is most challenged. Speed and momentum can cover this up. You want to go so slowly that you feel unbalanced… this may feel frustrating, but it is a good place to be. This is where your nervous system is learning. The slower the better. Keep at it and it will improve.
Drop your arms and focus on your breath. When you feel unstable, soften your knees, breathe fully, and allow your arms to fall to your side.
Take off your shoes. Another added benefit of balance work, it is a great way to strengthen the intrinsic musculature of the feet.
One thing I love about the balancing on a 2×4 is that it mimics our natural environment. As you get better at balancing, you can start seeking balance play in your everyday life. I love balancing on tree roots, curbs, sidewalk cracks, railings, fallen trees, and so much more. Give it a go and let me know how it feels.
About Move Minute:
Move Minute is our way of helping the world get up and moving. Each video will teach you at least one technique to help preserve mobility in just one minute. In many cases, these movements can be done anywhere and performed in seconds. With Move Minute, you can learn how to maintain your ability to move for the rest of your life in just a minute or two a day.
A little over a week ago, I posted six movements I call – Movement Restoration and Exploration. These six movements compose the first week of what I teach every new client to help them begin their movement practice journey. Have you tried them?
These three super sweet movements are a part of the second week of my teaching. It is a part of a series I call – Chair Yoga for Back Pain – Movements for the Office.
Most of us sit for 6+ hours per day (or even more). The most important place for you to move… is in the very position you spend your time. Which means your chair is one of the most important places for movement. Moving from the seated position is Vital for our long-term health and wellness!
Together, these three movements express the 3-D mobility of your spine. I have had great success using these movements personally and with clients to ease low back pain and hip pain.
An added benefit about these movements, that I love, is how they stimulate my brain. I immediately feel like I’ve had a shot of movement caffeine. I’m more alert, present, aware, and my work productivity improves. These movements provide a serious bang for the buck.
Read and reread the instruction and then do all three Chair Yoga movements every day, performing 3-5 reps per movement once every 50-90 minutes that you are in the seated position. Once you have these movements down, it should only take 1-3 minutes to go through this flow. We all have 1-3 minutes to spare throughout the day. This should not take away from your day. In fact, it will give you back more time.
If you experience pain, resistance, or have any questions, please feel free to send a comment to the Youtube video or contact me directly.
Seated cat cow
I love this movement because I can feel the full segmental flexion and extension of my spine. And when I can’t because of back tension or pain… my body knows the movements… and these movements can help release the tension… reducing the pain.
This can be done with head held in extension or allowing full flexion similar to traditional quadrupedal cat/cows. I also like to add in head and neck mobility in both positions.
Seated side body
I love how this movement lengthens my spine in lateral extension without moving the opposite side into lateral flexion… and I can feel it from my fingertips, throughout my arm and shoulder, through my low back side body, into hips, down to the knee. This is a position of length that our bodies rarely experience… and desperately need.
I find the focus of this movement awakens the relationship between my thoracic spine to hips. I can feel spine move segment by segment… I can sense which joints are allowing movement and which are holding it down. Once I find a good spot… I will softly move in and out of it… encouraging length… without forcing it. It should feel like a soft stretch… not massive.
A client of mine, a fantastic woman in her 60’s who loves volunteering at the art museum, came in to see me to improve her life after hip replacement surgery (This was her second major replacement surgery–she had had a knee replacement many years prior).
Due to chronic pain, she was no longer able to maintain her role for the museum. When pain takes away movement, it creates a belief system that this is the new normal… This is life after hip replacement surgery! It is a place of hopelessness. I call it the “Big Suck”!
She arrived at her first visit with a cane, unable to bear weight, stand, or walk without the cane due to the hip pain. She had already completed 6-12 weeks of postoperative physical therapy which not only didn’t help but actually caused the pain to worsen.
We began our work with Movement Restoration and Exploration, focusing on simple ground-based movements to improve the pain-free function of the hips and spinal mobility. We went through a step-by-step process to strengthen her hips; build movement function up to a standing position, and then slowly improved her hip stability to the point she was able to let go and walk without the cane. It took several months, and she has been moving without the cane for over a year now.
New Life After Hip Replacement Surgery
I wish you could have seen her face when she ditched her cane to the dustbin. It was a moment in which her life changed. It was profound. These are the moments which make me love the work I do. Now she is able to spend 4-6 hours on her feet, giving tours and teaching about art. She is back to the life she loves.
Now that she’s ditched the cane, we have continued to work on practical movement skills, such as getting up and down off the floor in a variety of ways; squatting; sitting down into a chair without “falling” or “plopping”; standing up without bracing or using momentum heaving herself up. These are skills that may seem simple on the surface, but when you’re in pain, you lose the ability to do them. And when these skills come back to life… I really cannot express the empowerment that I get to witness. It is simply awe-inspiring and amazing.
The work we did wasn’t complicated. It wasn’t “hard.” It was simple, somewhat basic, and often tedious. It was also highly effective because she was consistent. She added in the daily homework like a boss; gradually improving her movement, and the best part–changing her life in the process.
You see, this client thought the pain was forever, that it was her new normal. Imagine not being able to walk without support. Imagine regaining that freedom, and how amazing you would feel. Imagine re-discovering parts of your body that you believed were lost due to age and old habits!
It is your turn
You too can experience similar life-change, and even better, you can get it for Free!
This Friday, I am launching an exciting new, FREE program that can lead you into better, more sustainable movement practices. Whether you’re struggling with pain or just wanting to build a better foundation for movement, this online content is for you.
Want to ensure that you get the content when it launches