Archive for March, 2017
When it comes to the shoulder there are two main types of injury which interestingly represent the two extremes of shoulder function.
Now impingement injury in our society is way more common than dislocation. How many people can you think of that dislocated a shoulder?
I can think of one only – my brother who did it having an epileptic fit. Maybe a couple of other people vaguely lurk in memory as having said they did it once.
Impingement on the other hand which includes bursitis, torn tendons, tendinitis and rotator cuff syndrome well I can think of over a dozen people very clearly and probably many more if I try and remember.
Why is this and what is the difference between the two injury types?
Well we are evolved from apes that love to swing from tree’s.
They dont just like doing it they love it.
And guess what – we have the same shoulder structure as an ape. Our shoulders are also designed to hang & swing.
Most of us, even athletes, however do not. Now little kids do it instinctively and some jobs require it. For example sailors in the age of sail used to hang, climb and swing all day. Tree pruners and fruit pickers do it.
But the jobs that involve this activity are limited.
When we do hangs and swings we are stretching & opening the shoulder joint. When we do other activities like back packing, weight vest training or overhead pressing we do the opposite. We compress the joint and its bones.
Neither extreme causes any problem until it is done to excess in an imbalanced manner.
What can happen then is the structure of the joint is altered adversely. Too much hanging and yanking and your shoulder joints acromium process will become too loose and open. This will increase probability of dislocation.
Too much back packing or pressing and the joint gets squashed down & the actual bone deforms and bends downward. This rubs on the tendons, which get worn and frayed then tear.
Its quite simple. The answer is to balance hanging with carrying. Do both in balance. If you have done too much of one, do the other for a while to readjust the joint structure.
For me I did very heavy weight vest marches and lots of super heavy kettlebell work for 5 years with very little bar work. I tore my rotator cuff as a consequence.
OK so thats the how and why of shoulder injury and as most of us do not climb ropes for a living but lift stuff or sit on our big fat ass – its impingement that is the most common injury of the shoulder.
If you have an injury or tear you will need to see your physio and go through the standard protocol of therapy while doing your best to avoid surgery. That is what I have done for six months and standard time for tendon repair is nine months but twelve is not uncommon.
So now I want full return to strength I came across the next stage of rehabilitation in this book:
The program is very simple but the book provides all of the evidence to back it up. Simply dead hang from your bar a dozen or so times per day.
After your hanging do very high rep very light dumbbell front, back & side raises all the way up to overhead.
Initially it hurts but as the joint opens the impingement & bursitis clear up and the pain subsides. There is no danger of tendon tear as the book illustrates but you had better be sufficiently advanced in your recovery.
There is no way in hell I could have done this a month or two back but I can now. Also the tendons may be safe in the hanging position but is actually getting into that position another story?
OK so this program is also a prevention for all crossfitters, kettlebell trainers and backpackers.
Do your time on the bar. Hang, its not the same as pull ups – hang. The other bar work is a bonus.
Another good thing is actual brachiation, swinging from bar to bar – thats what your shoulder evolved to do.
The following supplements have scientifically proven benefits for extending lifespan:
IGF-1 found in colostrum and deer antler. The affect of IGF on elderly and seniors in pronounced. Greater strength and musculature, better connective tissue and general youthfulness.
DHEA and 7-KETO again these are of great benefit to seniors enhancing androgenic profile found in small amounts in pine pollen.
Pterostilbene & Resveratrol. You most probably have heard of resveratrol, pterostilbene is a super derivative that activates more mitochondrial factors. If you want more mitochondria that work much better take both.
NAD+ is a derivative of niacin vitamin B3.
— Promote Sirtuin Gene Activation (using SIRT1 and SIRT3)
— Enhance The Growth And Efficiency Of Mitochondria, Which Boosts Physical And Mental Energy Throughout The Body
— Optimize Metabolism
— Enhance Cognitive Health And Reverse The Effects Of Aging On The Brain
— Promote Insulin Sensitivity And Encourage Healthy Blood Sugar Levels
— Repair DNA
OK so these represent a good basic anti aging regimen with an emphasis on mitochondria and hormonal profile. There are of course 50-100 supplements you can take to enhance anti aging and brain function.
When you eat food you get a full range of nutrients just in too small of a quantity for any pharmacological effect.
When taking supplements expect the same. A larger range of carefully chosen supplements will be better than just a few.
I have been a keen meditator for over 30 years. My favorite meditation method is Autogenics because at the advanced levels it can give you a crystal clear imagination. Some months ago I decided to try Holosync to see if it could enhance my meditations.
I have a bunch of biofeedback devices & a CES device. I also have sound & light meditation equipment. So Holosync always seemed a little weird to me. Kind of cult like as many of these things appear.
Well it turns out Holosync is a program that takes some time to complete. Years in fact. It may take you 2-4 years to go through the program of neural reintegration.
These are not hollow words. The entrainment encourages brain hemispheric synchrony.
Now that in itself is no big deal, my light and sound machine does the same & binaural beats. Holosync however is a step above this. Trust me these recordings actually work.
For the first few months I would meditate like normal, relaxing & listening. Sometimes I would be distracted but just play along & complete the recordings anyway.
Now I am some months & levels in and about 3 weeks back a big change happened. I started twitching like hell during the sessions, having intense muscle spasms.
Now when this happens it means your nervous system is reintegrating itself. Using the sensory motor complex to assist in reconnecting neural pathways.
Some also say it is energy channels in the body clearing & these things are all connected as stimulation of accupoints activates specific brain regions unrelated to the sensory stimuli.
Anyway if you just let the body do its thing without resistance. Just lie there & twitch. If your brain wants your body to twitch let it. If it doesn’t it wont.
So I had these spasms for 3 weeks with every meditation. Now they have begun to subside & I feel better.
I relax a bit deeper during the meditations & feel maybe a hint of emotional clearance. I have heard of people using the sedona method during the meditations too.
Basically these twitching’s & spasm’s which can be very pronounced seem the same as experienced during REM. If you have watched a dog or cat sleeping they twitch & spasm like crazy in REM. Its normal. You do it too normally unconsciously.
Also being a big strong male I very seldom cry. Don’t have the inclination and I cry maybe once every 10 years.
But I recall being a little kid & crying would give me great emotional release. This used to clear my mind & I could visualize & relax better afterward.
I dont get this anymore. So the Holosync can also instigate emotional clearance without a sobbing fit.
Anyway I recommend it if you are a meditator. I tried Hemisinc before but prefer Holosync from http://www.centerpointe.com/v2
It may be that I just needed to try Hemisinc for longer but I didnt like all of the silly humming & stuff it asks you to do.
Equisync is another program I will try.
I increased my cardio. Specifically doing short bicycle sprints on my real bike. I have a special seat that puts zero pressure on the crotch – its a split two part seat.
So I am getting boners much much more now & my cardio is way better. I recommend some high intensity cardio – these cycle rides only last 20 minutes max.
It must be a combination of the general heart action & the thigh pump in the crotch. It is definitely training in the lactic acid overload region & high heart rate.