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Gray Cook Radio Episode 28

A recent query on Gray’s Facebook page triggered his expanded thoughts on using the FMS in a group setting, whether that be teams, fitness groups or bootcamps. Mark Snow expands on the topic in this talk: Using the FMS in a Group Setting.

You’ll be looking for Episode 28 here on Gray Cook Radio.

The Bretzel

Of course you know the Bretzel is named after Brett Jones. When Brett and I were shooting the video for Kettlebells from the Ground Up, I knew I was going to introduce this stretch, but I didn’t tell Brett. He was already on the ground, and I knew this stretch would specifically catch him. Brett turns into a pretzel… Bretzel. The Bretzel 2.0 is just another way to put the same guy in a pretzel.

The Bretzel 1 hits the anterior chain; the Bretzel 2.0 gets the posterior chain. Which Bretzel gets you, 1 or 2?

What does this expose in you, and how quick can you see a change?

Dry Needling

Q&A between Gray Cook and Laree Draper, Episode 12 of Gray Cook Radio

Gray, you’ve talked about dry needling a number of times. Can you explain what that is? Is it the same or similar to acupuncture?

It’s the same in that we use the same equipment—acupuncture needles. I have friends who practice Chinese medicine in a traditional form who consider some of the needling techniques in classic acupuncture as very similar to dry needling techniques.

Dry needling, the way it’s taught and used now, is different than acupuncture for two reasons. First, it’s used simply for a musculoskeletal reason than a holistic medicine reason. One of the terms that’s been kicked around is intramuscular manual therapy, meaning doing manual therapy on the inside of the muscle.

Second, and this is not to take away from acupuncture, I do dry needling in my physical therapy practice. I appreciate traditional Chinese medicine and respect it. When asked  if I do acupuncture, my answer would be, “No, but I do dry needling.”

Here’s where the difference comes in.

When I do a musculoskeletal examination and find soft tissue problems—a muscle that’s doing too much or not enough—in the past as a physical therapist, I could use a laser, ultrasound, electrical stimulation, my thumbs or my elbows, different tools, manipulation or mobilization.

There are many techniques to try to get muscles to reset so I could then take the patient into exercise, maybe tape a little bit and provide some re-training.

What has happened over recent years because of new research, we’ve learned that a well-placed needle right into a trigger point or right into the soft tissue can reset that muscle with less pain and less work than sometimes even my hands could do. This intrigued me.

When I was in Canada studying for my manual therapy certification, the best physical therapists there were using needles—dry needling. As soon as my state of Virginia made that opportunity available to physical therapists, I signed up for the study and training and to become certified in dry needling. I’m not really practicing acupuncture. I’m simply using a needle in my existing musculoskeletal practice. I’m already practicing musculoskeletal medicine and with dry needling, I’m just adding a tool.

And it’s a powerful one. I’ve seen some amazing results and have personally benefited by some competent people with dry needling. It’s not the only thing I do now, but it’s definitely one of the most powerful techniques in my toolbox.

It’s changed some things for me that weren’t changed with conventional physical therapy and orthopedic treatment. It’s changed some of these issues in a very short amount of time; I’m a big fan and also a practitioner.

When we were in Long Beach at Perform Better, Sue Falsone showed us the before-and-after shots of her TMJ. Before needling, she had a real crooked jaw opening and afterward it was straight. Is this something that people with TMJ should pursue?

If it has a muscle involved, the best of the best can figure out a safe way to put a needle in that and reset it. Sometimes the superficial trigger points are easy to get to, but many times, those aren’t the ones driving the system.

Let me give you an example.

If the deep muscles in your glutes don’t do their jobs, you’ll start using the muscles in your thigh incorrectly. By doing that, you’ll develop some tightness in the thigh. You’ll get these trigger points in your thighs that a foam roller can sometimes give you some temporary relief from.

The thing you might not be aware of is that an examination would show that you actually have more problems in your hip than your thigh. So your thigh muscle was the victim of a poor movement pattern and had to work overtime because your hip wasn’t doing the job.

You’ll point at your thigh saying, “Can you get rid of this trigger point for me?” We can rub on it and we can do other things. It’s a superficial trigger point, so I can get to it with my thumbs, but you never have any long-term relief. Every time you stress yourself out, your thighs get jacked up again. When we needle the thighs, we have a relaxing effect on the thighs, but when we needle the deep muscles of the hip, we have an activating effect.

Whether your muscle is overacting inappropriately or under-acting inappropriately, the needle seems to have a normalizing effect. It’s one of the best reset buttons I’ve seen.

It’s not as painful deep tissue work. It doesn’t take as long as electrical stimulation or ultrasound. There’s an immediate feedback, so we know within two or three minutes of treatment if we changed anything, from both a pain standpoint and a movement standpoint.

Sue, in showing those videos of her jaw, shows exactly what happens every day in the clinic. One of the things I’m adamant about is to not just ask patients how they feel, treat them and then ask again how they feel. We also want objective data of how they move.

The two things I want from the patients who come into my clinic are what they tell me and what they don’t tell me. That’s why I’m such a big proponent of doing movement tests. If I make you feel better but move worse, I don’t pat myself on the back. I need to make you move better.

Sometimes you’ll temporarily feel worse, but the next day, you’ll feel much better. That’s fine, but I have to be able to change movement with what I do in order to feel confident we’re moving in the right direction. I’m not just doing this to make you temporarily feel better. I have to change movement.

That’s why I think Sue is part of a new paradigm in physical therapy where she’s showing before-and-after video of this very powerful reset. When a muscle is misbehaving or acting independently, this dry needling technique has the ability to change that.

My thing is that we have to then come behind that with postural work and some exercises to keep things from defaulting back to the bad software and keep the good software on board.

It’s what I do before I throw you into exercise because I want to hit reset on your computer before I try to load any new software. It’s a great one-two punch.

You mentioned the trigger point in the upper quadrant. I could feel where you meant as you were saying that and I’m sure a lot of people did. It affects a lot of us. How do we find a dry needler?

The group that trained me—and I’m going to be really biased and self-serving here—has one of the most open and effective approaches I’ve seen. I’m a fan of them, just as they’re a fan of my work. They employ a lot of immediate-based assessments and discuss the FMS in their workshops. They do a real good job with the science behind dry needling.

I’m referring to Kinetacore—a group that trains people and has a locater on their website to help you find somebody who has the dry needling skill set.

If you’re having some difficulty, find somebody to take you through this process. It’s very natural and it works. In skilled hands, it’s good stuff.

Movement Principle # 10

This is part 10, the final piece of our 10-week series in which Gray further develops the 10 movement principles he presented in Chapter 15 of his book, Movement. If you missed the earlier parts, start where you left off: Part One, Part Two, Part Three, Part Four, Part Five, Part Six, Part Seven, Part Eight and Part Nine. This material was also covered in depth in his live workshop DVD, Applying the FMS Model.

Here’s a pdf of the full set of 10 Movement Principles. Here’s the Principles cheat sheet.
You are welcome to share this with friends.

Principle 10: The routine practice of self-limiting exercises can maintain the quality of our movement perceptions and behaviors and preserve our unique adaptability that modern conveniences erode. 

When corrections have done their jobs and it’s time to get back to exercise, this is your opportunity to prevent future problems. The addition of self­-limiting exercises to the exercise program or as preparation or cool down can keep authentic patterns maintained. Since self-limiting exercises offer greater challenges, you can create situations to use these as a form of play or self-competition.

This is the bow I hope everybody gets to when reading Movement, because if they stop at Principle 9, they’ll literally think Gray Cook is a corrective exercise geek who doesn’t appreciate ‘bad ass’ strength training and exceptional feats of athleticism.

I like getting after it. I have accidents. I hurt myself all the time. I’m very much into pushing the limits. I really want people to explore as much physical capacity as they have.

If you’ve done your homework and have gotten your body right, go out and have fun. Run a marathon. Do an ultra. Fight somebody in an organized setting. Play some golf. Do whatever.

But self-limiting exercise means exercise that’s the 180-degree opposite of climbing on a treadmill, plugging into your iPod and just blindly becoming a rat on a wheel.

Self-engaging exercise and self-limiting exercise is balancing on a beam. It’s doing an inverted bottom-up kettlebell press or a Turkish getup. It’s doing some tumbling or gymnastics. These are all things that require us to be fully engaged. This engagement really closes a loop on the mind-body situation.

Here’s my thing if you have dysfunction. Our standard for this is anything below a ‘2,’ anything that’s an asymmetry or anything with pain in your movement screen. If you have a dysfunction, work on it. Clean it up. Get it fixed — get some help. Once you get above that cut-point, you don’t have to necessarily do six hours a week of foam rolling, then do your correctives. Make sure your corrective is solid and that you’ve made a true change.

Some of the activities I put in the Movement book are true examples of self-limiting exercise where they require engagement as well as a good blend of mobility and stability. Use some of those exercises in your weekly routine to really challenge all the different faculties you’ve brought together by recapturing some of your movement. Do this in exchange for becoming a corrective junkie.

I’d like to think that a few times a year I get back in shape after all this travel. My movement screen is not great, but it’s adequate. Without any stretching or foam rolling, I can maintain a great movement screen just by doing a few Turkish getups on each side, whether I’m weight training, doing stand-up paddleboarding or doing a little jogging.

All of those planes of movement and all of those movement patterns are in a Turkish getup. Many of them are also in a yoga sun salutation. Grab something that works for you and do it. It’s not so much done for corrective strategy. It’s self-limiting.

Please click here for a longer discussion of self-limiting exercise.

Ready for more?

Listen to Gray’s self-limiting exercise lecture

Order Movement, available in hardcover, paperback and e-book.

Consider the live workshop DVD, Applying the FMS Model

Self-Limiting Exercise—Naturally Correct Exercise

Excerpt from the book Movement

Click here to download a larger pdf of this self-limiting exercise chart

Self-limiting exercises make us think, and even make us feel more connected to exercise and to movement. They demand greater engagement and produce greater physical awareness. Self-limiting exercises do not offer the easy confidence or quick mastery provided by a fitness machine.

The earliest exercise forms were self-limiting—they required mindfulness and technique. Idiot-proof equipment and the conditioning equivalent of training wheels did not exist. Great lifters learned to lift great; great fighters learned to fight great; great runners learned to run great. Their qualities and quantities were intertwined.

Self-limiting exercise demands mindfulness and an awareness of movement, alignment, balance and control. In self-limiting exercise, a person cannot just pop on the headphones and walk or run on the treadmill, fingering the playlist or watching the news on a well-placed monitor. Self-limiting exercise demands engagement.

The clearest example of self-limiting exercise is barefoot running. While running barefoot, the first runners connected with the sensory information in the soles of their feet. This works perfectly—this is the very reason the soles of the feet have such a uniquely dense distribution of sensory nerves. This provides a window to our environment, like the nerves in our hands, eyes and ears. The information provided by sensory nerves in the soles help all who walk on two feet continually adjust their movement, stride, rhythm, posture and breathing to meet changes in the terrain.

The modern running shoe allows us to ignore a sensory perspective of running that is only second to vision, and, as you know, the increase in running-related injuries paralleled running shoe development. When running barefoot, over-striding and heel striking is not an option—it produces jarring, discomfort and pain because it is not authentic. Is it not a bit peculiar that the quick twinges of pain refine the barefoot runner’s stride to help avoid running injuries, while the comfort of the modern running shoe later exchanged those friendly twinges for debilitating pain?

The modern runner uses braces to cover a weakness, often not taking responsibility to rehabilitate a problem, or dissatisfied with the rehabilitation process and its incomplete outcome. Christopher McDougall reveals this concept in an amazing story in his book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen, a story that reminds us to temper all technologic advancements against historical facts and time-tested principles. He touches on medical and biomechanical issues, prehistoric man, exercise concepts and a detachment from the joy of movement we exchange for superficial results.

This book is highly recommended for trainers, coaches and rehabilitation professionals to help them see their respective professions through the eyes of the inquisitive, chronically injured runner. Christopher’s investigation and story connects important dots we can all appreciate. In his journey, he discovered rehabilitation and coaching wisdom that is logical and simple. The problem is that he had to dig to find it. Part of his digging was caused by our incomplete practices of movement assessment, exercise and rehabilitation.

Examples of other natural, self-limiting categories are governed by breathing, grip strength, balance, correct posture and coordination. Some exercises combine two or more self-limiting activities, and each has natural selective and developmental benefits. These exercises produce form and function while positioning the entire movement matrix for multiple benefits. As we train movement, anatomical structures model themselves around natural stresses.

Self-limiting activities should become the cornerstone of your training programs, not as preventive maintenance and risk management, but as movement authentication—to keep it real. The limitations these exercises impose keep us honest and allow our weakest links to hold us back, as they should.

Used correctly, self-limiting exercises improve poor movements and maintain functional movement quality. These exercises are challenging and produce a high neural load, which is to say they require engagement and increased levels of motor control at the conscious and reflexive level.

Anytime we don’t acknowledge our weakest links or confront them in training, we demonstrate the same behavior that caused our collective functional movement patterns to erode in the first place. Embedded in each workout, the self-limiting activities continually whisper the message that we cannot become stronger than our weakest links.

A word of caution: These activities are not magic. They don’t automatically install movement quality. They simply provide the opportunity should the individual be up to the challenge. Each of these activities imposes natural obstacles and requires technical attention. There is usually a coordination of attributes not often used together, such as balance and strength or quickness and alignment. These activities usually require instruction to provide safety and maximize benefits. If you do not respect them, they can impose risk.

However, patience, attention to detail and expert instruction will provide a natural balancing of movement abilities. These do not have to make up the entire exercise program. Instead, they offer mental and physical challenges against natural limitations and technical standards. These activities will not only provide variety, but should ultimately produce physical poise, confidence and higher levels of movement competence.

Ready for more?
Download a pdf of sample self-limiting exercises

Listen to Gray’s self-limiting exercise lecture

Order Movement, available in hardcover, paperback and e-book.