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Off-Season Training For Athletes at Prime Part 1

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The word is out that Lebron James spends 1.5 million dollars on his body. When you’ve made it to 8 straight finals and only missed a handful of games, it seems to be a good investment. This is a good thing for the training industry, but can also make it hard for an athlete to differentiate what is right for them and their sport.  

Lebron has invested in some really cool tools: the Normatec, Hyperbaric chamber, ect. While they all provide improved recovery, Lebron’s secret weapon is his biomechanist: someone who specializes in the science of joint movements and force production. This will ensure for ultimate efficiency, which will dictate his explosiveness, strength, and speed. 

At Prime we are firm believers that micro movement dictates macro movement. Meaning; if we can master efficiency, strength, and stability at proximal (think hip and shoulder) and distal (think ankle and wrist) joints, we can create optimal performance for a macro movement such as a baseball swing or a soccer kick. The approach lies less in what sport the athlete plays and more on the athlete’s musculoskeletal condition; do they have scoliosis, collapsed arches, what’s their hip mobility, head posture, etc.  Such issues can have a major impact on the musculoskeletal’s ability to create efficient, powerful macro movements.  

Prime’s approach to offseason training is to first create as much synergy as possible in the musculoskeletal system by giving a large demand to the muscles involved in micro movements. From there, we continue to reinforce that synergy while building power and muscular endurance. 

If you have any questions about your youth athlete’s offseason training regimen please contact us at 914-732-3130 or concierge@performbyprime.com

 

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Why You Should Incorporate ELDOA Into Your Fitness Routine

Geoff Rose has been working with the ELDOA technique for 5 years now. Popsugar dives in to see what all the buzz is about:

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What is ELDOA?

February 25, 2018 by NANCY EINHART

 I felt so good after taking my first ELDOA class that I immediately wanted it in my life full-time. I felt taller, like I'd been stretched out on a rack, opening up my joints and spacing out my spine.

If your looking to incorporate mobility and injury prevention into your 2018 goals, ELDOA is a great place to start. Developed by French osteopath Guy VOYER (yes, his legal name is in all caps), ELDOA is an acronym from French words, which in English translate to longitudinal osteoarticular decoaptation stretches. "Osteoarticular" means bones and joints, "decoaptation" means opening, and ELDOA is the name of both the method and the postures involved. 

Each posture, or ELDOA, is carefully designed to "create space" within a precise joint or a segment of the spine using myofascial tension and muscle contraction. By creating myofascial tension (tension in the fascia), the ELDOA can affect the tissue, ligaments, nervous tissues, and organs associated with that joint or spinal segment. There are ELDOAs for the spine, shoulders, hips, ribs, and skull. 

Getting into the postures isn't hard, but holding them feels challenging, and precision is important. Scott Herrera, director of the ELDOA program and lead instructor at Legacy Sport and Wellness Center in Dallas, says a common sentiment among first-time ELDOA students is "that's one of the hardest workouts I've ever done and I feel amazing afterward."

Though the French acronym may be intimidating, the method is very accessible. Herrera says everyone can benefit from ELDOA, and he typically groups people into three categories for classes: ELDOA for athletes, ELDOA for wellness and fitness, and ELDOA for people who have pain. While there are some group classes, the original intent of ELDOA was that people would incorporate the postures into their fitness programs or at-home routines. 

I took a group ELDOA class with Emily Morgan, a personal trainer and ELDOA student practitioner in Pensacola, FL. The 45-minute session was a typical ELDOA for wellness class, with a mix of postures each held for 60 seconds. The basic postures were performed sitting, lying down, half-kneeling, or on all fours. The class didn't feel like cardio or strength training — or really like any workout I've done before. The closest thing I can compare it to is yoga, but only because ELDOA involves holding postures; otherwise, the similarities end there. 

The goal of ELDOA isn't to gain flexibility. "When you stretch, you are elongating a muscle, but when you do an ELDOA, you are contracting a muscle," Herrera explains. "ELDOA works with the nervous system, rather than on muscle flexibility." 

For instance, the ELDOA pictured below isn't just "stretch your arms over you head." This posture, called T6-7 or "the desk workers' ELDOA," requires you to align your body so that the head, torso, and pelvis are in a straight line. You reach toward the sky and push upwards as hard as you can while pushing your knees toward the floor and gazing at the floor in front of you, never relaxing for the full 60 seconds. It's harder than it looks!

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What Are the Benefits?

Benefits of ELDOA include better posture, improved joint mechanics, relief from pain, and reduced pressure on the spinal discs, as well as building muscle tone. "After your first 45-minute ELDOA course, you feel this unusual high," says Ashelii Rabelo, a registered holistic nutritionist and the founder and director of Soma Educational Group. "It's as if you've awakened all the senses and parts of your body, like no other time before. It's hard to put into words, but you immediately feel that you've done something different, that you've pushed your body in a very unique way." 

Emily Morgan discovered ELDOA in the Summer of 2017 and was immediately hooked; thanks to her practice, she is pain-free for the first time in years. "I have scoliosis and have had a lot of head trauma," says Morgan, who owns the Hangar of Healing in Pensacola, FL. "I have played soccer at a very high level, as well as women's professional tackle football." Her hip started hurting during her last years of football 14 years ago, and it got so bad that Morgan couldn't even play a few minutes of casual soccer without experiencing pain.

She visited a number of experts, none of whom could diagnose the source of her pain. One doctor diagnosed her with a groin strain; another thought it was a hernia, which led to Morgan having completely unnecessary hernia surgery. "Surgery, MRIs, X-rays, physical therapy, muscle strengthening — nothing helped to keep me from having pain if I played." After starting ELDOA — specifically, postures to open her spine and hip — she can play soccer again without any pain. 

"It was like magic," Morgan says. "Within a few weeks, I was able to play and be pain free! After taking ELDOA, a light bulb went off and I realized that the body is global, and everything is connected: the muscles, fascia, and ligaments are all linked." 

What Are the Origins of ELDOA?

Dr. VOYER started his career as a trainer and later studied medicine with a variety of specializations. He went on to study osteopathic medicine in Europe and completed several doctoral programs. He began studying back pain in the 1970s and, over the course of the next 10 years, developed the ELDOA postures as a way to treat the spine. 

The statistics surrounding back pain are staggering: lower back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010, and Americans spend at least $50 billion a year treating back pain.

However, despite the billions spent on treatment, the statistics have stayed mostly stagnant over the past few decades. The reason, Herrera says, is that "the medical model is designed to treat the symptoms, not the cause." He says it's limiting to treat the spine as a distinct column. A column doesn't move, but the spine does, with 24 mobile vertebrae supported by muscles and fascia.

Over the years, VOYER has taught the postures to hundreds of practitioners, including Herrera in 2003. VOYER recently trademarked the ELDOA teacher training program in the United States, and this November, 23 people were certified as ELDOA trainers. 

Who Should Try ELDOA?

Many of Herrera's ELDOA clients are former and current high-level athletes. "Their bodies are just broken," he says. "After 9 or 10 ELDOA workouts, they feel amazing. It gets them back to where they can do normal training. They pick and choose the ELDOA that have the biggest impact for them and incorporate them into their routines." Herrera works with a lot of people like Emily Morgan who "have tried everything under the sun," as well as people who are treating pain or trying to avoid surgery. 

However, you don't have to be an athlete or experiencing pain to benefit from ELDOA. "Everyone can benefit," says Morgan. "The wear and tear on the spine from sitting, poor posture, injuries, etc., has given most people some sort of disc degeneration (even if they are not in pain). ELDOA can help balance and strengthen the spine and reduce the pressure on the discs to keep you healthy." 

Rabelo, who also trained with Guy VOYER, got seriously into ELDOA after being diagnosed with an autoimmune disease that left her in pain 24 hours a day. She's found relief through a combination of ELDOA and dietary changes. "I used to experience a fiery but numb feeling in my fingers," she says. "The ELDOA postures have helped me with my circulation, bringing down my inflammation, and most importantly, helping me counteract my hours of sitting at my desk working. Like most of us today, sitting at a desk if not something that we can avoid. But practicing ELDOA helps to counter that damage."

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Keeping your body healthy may not sound as sexy as losing weight or gaining booty, and Herrera understands that. "Young people may not see the value because there's not a lot of aesthetic benefits," he says. But ELDOA can be a complement to your workouts — another tool in your well-rounded fitness routine. Herrera sees a lot of trainers taking ELDOA classes to learn more about the body and incorporate ELDOA into their classes or training sessions. Says Herrera: "If every Pilates teacher, yoga teacher, or trainer added one or two ELDOA at the end of their sessions, it would be so much better." As Herrera says, "exercise, then normalize."

That's how Rabelo often uses ELDOA, too. "I typically squeeze in a sequence of postures each night at home, either in my living room or bedroom," she says. "On days that I work out, I do at least two to three ELDOA postures immediately after my workout." 

Interested in Trying ELDOA?

ELDOA is an excellent addition to any workout routine, whether you're dealing with a specific pain or injury or just trying to keep your body healthy. Frankly, it just feels great. 

However, it's important to learn from a certified ELDOA trainer. There isn't much information online, and a lot of what's out there isn't accurate. While there isn't a comprehensive directory of ELDOA trainers in the US, Herrera hopes to create one soon. Until then, try this list or search for personal trainers, Pilates teachers, and other movement instructors in your area who are ELDOA student practitioners or certified trainers.

https://www.popsugar.com/fitness/What-ELDOA-44369213

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MY BROTHER'S KEEPER STUDENT AMBASSADOR PROGRAM 2018

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Another rewarding day with the MBKNewRo Student Ambassador Program! We had a great day with some special young men! 

My Brother’s Keeper New Rochelle (MBKNewRo) is a unique partnership between the City of New Rochelle and the School District and is supported by more than 120 community partners and 100 volunteers. MBKNewRo has launched or implemented more than two dozen events, programs and activities to help students make progress in all six of the Milestones outlined in this cradle-to-career initiative. 

To learn more about MBKNewRo, please visit its website at mbknewro.com or check out the organization’s posts on Facebook, Twitter and Instagram. To volunteer or donate, please write to info@mbknewro.com

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What’s New with Concussion Rehab???

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PRIME's Geoff Rose attended The Hospital of Special Surgery’s Concussion and Controversies convention. The convention had some of the top researchers and rehabilitation practitioners in the country. While there have been major strides in the past few years when it comes to understanding traumatic brain injury there is still a lot of uncertainty out there as there is so little long term research. As Dr. Keene, University of Washington Pathologist, said “There’s more we don’t know, then we do know”. 

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Protocols for post-concussion have stabilized and are becoming more uniform thanks to the collaboration of neurologists at the Berlin Conference in 2017. They have also come to the conclusion that rehab can not continue to be linear. That practitioners of different backgrounds must come together in order to find the proper model. The Collaborative Care Effort has now come forward to combine vestibular, musculoskeletal, exercise, and nutrition to create a comprehensive treatment plan. 

Dr. Shetty presented her work on imaging (think MRI) and how we can track changes of lesions, white vs grey matter, and flow of Cerebral Spinal Fluid. This comes into play with research of rehabilitation to see if changes have been made in specific parts of the brain from the given treatment protocol. NFL sideline Protocols have also become more technical with objective testing via written, verbal, and vestibular testing. The NFL has also dedicated more staff with video technology to spot potential concussions.

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Neurologists, pathologists, and researchers all agree that they are still scratching the surface on rehabilitating concussions. Even though traumatic brain injury has been around since humans have, there is a lag in research. Thanks to specialists around the world the gap is quickly closing. 

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PRIME: A Float Experience

After a brutal day of working hard, decompress with an hour of no gravity, sound or light! The Float Pod imitates the Dead Sea with its high salinity level as you are held weightless. Reset your body and mind today!

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Sports Performance Therapy: Epicondylitis (Tennis/Golfers Elbow)

This is a fix for those suffering from epicondylitis, like hairdressers, carpenters, desk jockeys, golfers, or any one working with their hands. Repetitive motions can strain the muscles and put too much stress on the tendons. This treatment method can provide quick relief for those suffering form what is commonly known as Tennis Elbow.

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THE ELDOA METHOD

The ELDOA Method is the epitome of self-help or what some call “self normalization”. It is a technique that can help reverse the effects of gravity, athletic wear and tear, as well as poor posture. 

The ELDOA method was created by world renowned osteopath, Dr. Guy Voyer. It is a French acronym for Longitudinal Osteo-Articular Decoaptation of the Spine. His technique uses principals of tensegrity, biomechanics, and anatomy to create space at targeted junctions in the spine. These postural exercises use an extremely important connective tissue called “fascia” to fix and put into tension parts of the body in order to create separation at a specific junction in the spine. This creates a chain reaction that pulls moisture, nutrients, and oxygen to the disc in between the junction. This reaction promotes a larger environment for the disc to breathe, better disc positioning, and an increase in hydration levels. These exercises can be used for any junction in the spine; L5-S1, C1-C2, S2-S3,  etc. 

 
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WHAT CAN IT HELP WITH?

  • Normalize Bulging disc
  • Delay Disc Degeneration
  • Improve Posture
  • Reduce Scoliosis
  • Relief of Lower Back and Neck Pain
  • Increase Awareness of Head Posture
  • Improve Muscle Performance
  • Normalize Visceral Function
  • Reduce Stress
  • Improve Recovery Time for Training
  • Increase the Flow of Cerebral Spinal Fluid to the Brain
  • Concussion
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The beauty of ELDOA is that it requires zero equipment and, once mastered, can be performed by the individual. This comes into play as it can help those suffering from mental and physical stress as it has a direct correlation to the autonomic nervous system. All organs have either a ligament or fascial connection to the spine. The better quality the junction related to the organ the better it will function (think adrenal gland, heart function, bladder function, etc). 

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 The ELDOA not only can help relieve pain and stress, but can also help keep sports injuries at bay. The method is currently being used in the training/rehabilitation model for several professional sports teams and is growing more popular in that world every year. The reality is that you don’t have to be an athlete to use the ELDOA. Poor posture has become an epidemic thanks to computers and phones. This technique is one of the best ways to combat this outbreak of poor posture.

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Posterior Chain/Glute Activation

After the proper treatment, it is very important to build on what has been accomplished through post treatment activation of the muscle group. Get that posterior chain activated to prevent those hamstring pulls!

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Treatment for High Hamstring Pull

Solving injuries just got easier! Understand the biomechanics, and the injury can be explained. High hamstring pull debunked. This is the non-traditional way of treating a high hamstring pull. Watch and see how I diagnose, treat and explain biomechanics.

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Strengthen Your Brain By Transforming Negative Thoughts and Emotions

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We have all been in the kind of rut before where we don’t feel like ourselves, like something just has us down and we can’t shake it. We live in a fast-paced world that sometimes does not allow us the opportunity to share our feelings or reflect on our emotions during the workday or at school. While we know that eating a pint of ice cream or going on a shopping spree is not exactly a viable option, it is a tempting one. However, there are many healthy and holistic ways to help transform the way we feel!

It is important to understand where and how our emotions come about. Our brain’s nervous system is responsible for both basic and complex emotions. When we are sad or low on energy, that is predominantly a low activity frontal lobe issue that is dictating our emotions, judgement, reasoning and empathy.

When we are anxious or can’t seem to “turn our brain off”  that is mainly an issue with our Basal Ganglia, a system deep in our brain that helps us work through and shift thoughts. Those with Basal Ganglia issues tend to stay with a thought for an extended period of time as opposed to shifting away from it. So how can we transform our brain into thinking positively?

Write It Out:

  1. Put your thoughts, concerns and worries on paper.
  2. Ask yourself: Can it be true? Can I prove that it’s true? If you can’t prove that it’s true, then why worry about it?
  3. Create potential solutions and rid your self of those thoughts. Take a deep breathe and take a look at the other side of the equation. Your intuition will help guide you to a solution.

Give Your Brain What It Needs:

The brain needs activation and oxygen. We have all heard it a thousand times: EXERCISE! Why exactly is this? When we exercise, our body demands oxygen, so with a higher demand, a higher amount is supplied and makes for an overall healthier brain. Exercise also helps release endorphins (often referred to as the “happy hormone”) into our body. It should also be noted that playing sports takes a massive amount of coordination. This fires up the prefrontal cortex, located in the frontal lobe. The more activation we get here, the more we wake up the frontal lobe.

Meditation:

It is clinically proven that meditation gets blood to the frontal lobe and slowly powers down the other lobes. Meditation can help create more synergy in the brain and allow for proper frontal lobe function. An important aspect of meditation is rhythmic breathing. This activates the vagal nerve, which has a direct correlation to the Basal Ganglia, allowing your brain to shift from thought to thought more efficiently. I highly recommend finding a yoga teacher who specializes in mediation or download an application on your phone to get started.

Nutrition for the Brain:

It’s important to avoid foods that will create inflammation. Try to stay away from fried foods, high levels of sugar, processed foods and in some cases, gluten and dairy. The less inflammation in the body, the more efficient the blood flows to the brain.

On the other hand, some things to incorporate are complex carbs like sweet potatoes, brown rice and quinoa. Complex carbs promote high levels of serotonin, an important chemical that helps calm down the brain. This is more effective if added toward the end of the day to ensure proper sleep.

Supplementation:

  1. Fish oil: known to block cortisol, the stress hormone.
  2. Rhodiola: a plant that supports proper function to the prefrontal cortex.
  3. Ashwandha: a plant that reduces cortisol levels and increase blood flow to the frontal lobe.

When you logically come out on the other side of your sad or anxious thoughts, you will undoubtedly feel stronger and this is no different in working with your immune system. The more problems you work through, the more reasonable and reflective you will become. Empower yourself to transform your emotions!

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The Concept Of Neuroplasticity

The Concept of Neuroplasticity

 

Neuroplasticity is defined by the Oxford dictionary as the ability of the brain to form and reorganize synaptic connections, especially in response to learning or experience or following injury.

 

The idea is that our brain and the neurons (cells) in our brain can be molded based on the information it is given. Example; if you spend 8 hours at a computer for work and slouch for the majority of those 8 hours your brain is continuing to get feedback that this is the posture you want. Everyday at work, when you take that posture it is reinforced in your brain as “normal” or “status quo”. The result is that when you stand, play sports, or are sitting on the couch, your brain does not know to correct your posture because of the load of information you have laid down during your work hours. The concept can work for or against us; take a sport like basketball for example. If the athlete has perfect shooting mechanics along with a proper stance and repeats those principles over and over again, that athlete will have great success shooting the ball as their proper technique is consistent. If the athlete has the elbow out of alignment, not enough follow through, and a poor stance repeatedly. Then the athlete may make a shot here or there, but will never have regular success as he or she is “programmed” with poor technique. 

 

 

How It Works

 

Our brain and nervous system work like a circuit board. There are many different parts ( 4 lobes, the brain stem, cerebellum, pituitary stalk, basal ganglia, etc) that communicate with each other in order to interpret information as well as carry out tasks. We have these specific Cerebro-pathways ( a series of neurons that “light up” a path through our brain in order to complete a task) that run almost like a railroad track through our brain. When information comes into the brain a Cerebro-pathway gets turned on to interpret whatever information is coming in and another will turn on in order to create a reaction to that information. The idea is that the more that railroad track is used, the more it is reinforced. Just like the athlete shooting the basketball. See video for this process at the chemical level. 

 

Approach and Application for Rehab

 

The approach is no different than weight lifting. If I want to get my chest stronger I'm going to exercise my chest with pushups and bench press. I can’t do 5 pushups and expect my chest to be stronger, I have to give it a large demand. That could be a high volume of repetitions or heavy weights. 

 

Neurotherapy uses the vestibular system (sensory system that provides balance and spatial awareness to the body) as a key hole into how the brain is functioning. This system involves eye movements, head movements,  and the inner ear canal. Once we sort out what parts of this system are mis-firing we can put together what parts of the brain need rehabilitation. This consists of simple exercises to stimulate pathways in parts of the brain in order to promote Neuroplasticity. In some cases certain parts of need be be activated or excited while others need to inhibited or calmed. For example, If I’m in pain doing a pushup, I may want to try going away from it for the short term and try reinforcing muscles in the posterior chain in order to create balance in my upper torso. 

 

The application of vestibular exercises are paired with nutritional consultation and physical exercise in order to get oxygen intake for the brain.

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