Improved Performance Is Only 2 Minutes Away - Part 2: The Steps

THURSDAY, AUGUST 5TH, 2010

9am / 10am / 2:30pm / 7:30pm

NOTE: There will be a limited schedule next week. Check back for days and times.

WHAT THE STEPS MEAN TO YOU (COMPLETING THE STEPS)
Note: It’s fun to fill in the questions below the steps like you’re at an Alcoholic’s Annonymous meeting…kinda’ like Mad Libs.

STEP 1:
Identify a problem…
(Hello, my name is (your name) and I’m an (problem))

This isn’t really all that hard. For most of us we ignore problems until they become injuries and limit us by the amount of pain they place on us during a given movement. Obviously, if we have an injury we know we have a problem right? Typically, injury is the result of not having identified the problem earlier when it limited our movement not through pain but through performance capability such as deficiency in range of motion (ROM) through a given plane or several different planes. In other words, when we are not in an injured state identifying the problem is recognized by not being able to perform certain tasks. Take the overhead squat for example. This movement is a constant struggle for many because of the demand for several different domains at once. More often than not, people are able to do a press and a squat independently of one another, however; when you combine the two a distorted collaboration of some of the ugliest movements you could possibly imagine the body performing (and some that you can’t even imagine) is the result. The greatest limiting factor in this incredibly important movement is flexibility! If your problem has not become exaccerbated to the point of pain and/or injury yet you'll be starting at Step 2, which, at this given stage, you'll recognize your inability to complete a task or function effectively.

STEP 2:
Test the Problem…
(Because of (problem) I can no longer (function))

This model that I am proposing is a sort of “test and retest model of change”. There are some simple tests that you can perform by yourself on yourself to see if progress has been made in your 2 minutes. These tests can largely be determined by you when we get to Step 3: Start With What You Know. Since this discussion is focusing on the shoulders and overhead movement for the time being I am keeping with examples that parallel this. Let’s say that we’ve identified a problem and we’re now testing the problem. In order to do so we move our arms straight up (flexion of the shoulders) overhead (along the sagittal plane and through the coronal plane) to see how far back we can comfortably get them behind our ears without forcing it. We notice that we don’t have such great ROM in this movement, therefore, we can hypothesize that, "because of my tight shoulders I can no longer press, overhead squat, snatch, jerk, etc. as effectively."

STEP 3:
Start With What You Know
( (problem) is most prevalent when I (action))
OR
(I can’t (function) when I (action))

This is where you can start affecting change in yourself by being smart about how you treat yourself. Always start with what you know. Let’s again go back to the overhead position. What do we know here? For starters you know that you perform movements in this position and that you are trying to treat yourself. So then ask yourself, “Self! This is a position that I’m challenged in (overhead) so what is it about this position that I can affect myself”? Furthermore, you know that the shoulders have A LOT to do with your overhead position, but also that there are A LOT of other things that affect your shoulders. Always remember the root cause of a problem often flows either upstream and/or downstream from the actual problem site. That means that if your shoulders are causing you pain or limited ROM there is most-likely something around or near the shoulder causing it – not necessarily the shoulder itself. Granted, I know freak accidents occur that tear rotator cuffs and dislocate the shoulder but those are more blunt force traumas. Short story long, it is a common observation that when people have difficulty with their overhead positioning there is, 99.9999999% of the time, at least some thoracic business (thoracic = upper/middle spine from the base of the neck to the mid back), if not a ton of thoracic business, that needs to be cleaned up. So…now you know that too.

STEP 4:
Treat What You Find
(If I ever want to (function/action) again I will enroll myelf in an (program))

Duh!

Seriously though, people have the most difficult time actually taking the time to work on the things they need to in order to keep themselves healthy and “in the game”. Think about it. How many people do you know who stretch, roll out, ice, get massage, etc. in adequate amounts?

STEP 5:
Give It At Least 2 Minutes
(How much time will it take to correct (problem))

If we identify a problem we should be able to effect change in 2 minutes. Simply pick 2-3 things that are your “magic bullets” before a workout and focus on them for 2 minutes each. That’s less than 10 minutes or so total. If you want to explore some other things…great! Just make sure you get the stuff you know works done first. Show up early to class, grab a timer (because when your stretching those 2 minutes can be the longest 2 minutes of your life) and begin to effect change.

STEP 6:
Retest Your Problem
(Now that I am only 1 step away from remission, do I have (problem) under control enough that I can now (function))

Now take the same test(s) you did in Step 2 and do them again. Notice any difference? If yes, move on to the next step but don’t completely neglect the old problem. It takes a lot of work to change learned movement habits. Keep on it so you don’t revert back to old patterns and so you prevent other unwanted patterns and injury.

If no then keep working hard on it. Possibly change your approach by trying different tactics, glenohumeral articulations (fancy name for shoulder)(find shoulder articulations link), modalities, etc.

STEP 7:
Perform
(I am now competent enough to (action) without (problem))

Go back and perform the movement you couldn’t do before and see if there is any caryover from the clinical you just put yourself through. If you need to do more work to get the movement where you want it to be then repeat the necessary steps.

And, of course, none of this is a substitution in any way, shape, or form for ice, good deep tissue massage, stretching, etc. Taking care of your body requires a complete multi-faceted approach.


Hey! At least my program is only 7 steps instead of 10 steps...

Check back Friday for the first installment of how it only takes 2 minutes to treat and take care of your shoulders (complete with pictures).

Coach Justin

PerformanceQuestFitness@gmail.com