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AlexanderEgebak last won the day on July 2 2018

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About AlexanderEgebak

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  1. AlexanderEgebak

    Lab Coat Fitness is live!

    Long term overdue-sit Lab Coat Fitness with old gymnastic bodies members Joshua Naterman, Cole Dano and Yaad Mohammad at the steering wheel. They have already put up some interesting articles, and, although basic, might be interesting for those of you who do handstand balancing, body weight training and is interested in nutrition. www.labcoatfitness.com I am in contact with Joshua and know a little of what to come, and these guys are definitely going to be worth following!
  2. AlexanderEgebak

    Nerve Stretches

    Great article. I think I have a slight nerve entrapment in my right leg due to involuntary shaking of my leg after reaching max pike depth but it slightly releases after a few sets. The sensation is also closer to the calves than the hamstrings.
  3. One aspect to the placebo-effect worth noting: It is also a conditioned response. The expectations to an intervention can be greatly enhanced by former exposure. I like this post by Jarod Hall: https://www.facebook.com/drjarodhalldpt/photos/a.741226812748092/966337000237071/?type=3&theater I am more inclined to say that placebo effect of most interventions accounts for 80-90% of the effect because the explanation models of most interventions have been proven wrong. Take for instance fascial release which cannot be deformed by hands on treatment. Something happens, clearly, placebo, and then to some extent reflex activation/inhibition and gate control with sensory information competing for second neuron transmission and in the end competing for cognitive realisation. But fascial release in general works no better as a stand alone treatment for pain than other interventions, mostly, and works no better or only a little better than placebo in high quality evidence. I disagree about placebo having no side effects. It has been demonstrated that you can get addicted to the placebo effect - you can simply get withdrawal symptoms from a placebo! And if we go down the rabbit hole I would claim that "placebo" is being used to justify the use of ineffective standalone treatment modalities (as proven by science) and acts as a way of withholding patients from a more active strategy. Hardly, passive placebo treatments are not designed around providing self-efficacy and a locus of control. Essentially, the placebo effect can become a long term nocebo effect if utilized improperly. First of all a treatment modality should be chosen based on the largest possible specific effect, and then you can try to enhance the non-specific effects (placebo - or meaning responses) - disregarding the ethical discussion about patient deception here. The only exception to this rule should be if you clinically reason that the placebo effect of a certain treatment would be very large for a patient. Then doing this modality and then transittioning to a more active strategy would be both clinically sound and help you build a therapeutic alliance with the patient otherwise hard-to-gain. That is why I am both for and against placebo treatments. In the world of physical therapy the justification of placebo is that "it works" - but does it really work? Would they have gotten better without any treatment? Any considerations for regression to the mean? Would a more active strategy have worked long term instead of just short term? Any nocebic expressions from the clinician? Usually this mentality is due to a lack of trust in whether the patient even can get better which also reflects a lack of knowledge about what pain essentially is. Which is a huge problem. But placebo treatments results in short term relief and gets patients back which in turns gets the clinician money. And therefore the clinician thinks he is being helpful because people come back for pain relief, and the people that dont come back are "cured". I like the term "outcome measures measures outcome, not intervention". Most people make the logic mistake of A intervention results in B outcome due to a lack of critical thinking. All this creates a nocebic behavior with the patient, and some patients will get worse and go elsewhere for a treatment. That always happens. I disagree about the evidence for acupuncture providing pain relief. High quality randomised control trials state that it works as well as placebo. Tooth picks also work as well as needles, and it does not matter where you stick the needles. I can find the evidence of that for you if interested. It is really an interesting study that you mention. Can you find it? Reminds of the study on Wim Hof's apprentices who where able to direct their immune system towards the injection of a virus. There is so much new stuff about placebo going on now. I will probably write my thesis on the specific and none-specific effects of a certain treatment and comment on the relevance of distinguishing between the two in the clinic
  4. That is just a short summary though. You need to dig deeper into the rabbit hole later but it might suffice for now. This is also my opinion, not Kit's, though I believe we are close on this one
  5. You need to use some sort of mechanism to help you get deeper into the stretch. Some suggestions here: - External resistance as in weights (for your ankles here), bands or a partner who push you now. - Reflexes like reciprocal antagonist inhibition. Activate complimentary muscles (the ones that you are not stretching) to pull you deeper. In your case the butt muscles on the side. Imagine drawing your heel to the ground. - Contract/relax. Tense the muscles that you are stretching after reaching the barrier of your current flexibility. Hold the position for 5-15s (requires experimentation) and the sink deeper. Imagine needing to hold tight onto a pillow in between your legs for optimal tension. - Breathing techniques. This is general advice for all stretching. Take deep, rhythmic and relax breaths. Visualize letting go of the tension by really feeling the muscles being stretched. For you it will be feeling the thighs and backside of the legs, perhaps near the butt. - Making use of gravity in a partial pose. You are already doing this. - Including end range dynamic strength training/mobility training. An exercise here could be lateral squats or side to side squats. This is the very condensed version of what you need to learn from Kit's programs in my opinion. Im still working on some of the poses where I feel there is more potential if I learn to do it better. My own opinion my defer a little from Kit's maybe but I think the most important aspect though is learning how to use external resistance and gravity to your advantage, then learning how to relax into the position and then using reflex turning. Coupling this with partner training and different poses is a recipe for success.
  6. AlexanderEgebak

    Recommended litterature list

    Would you care to post some of your experience with it? I am friends with Diana on facebook, but never had the opportunity to attend a workshop or talk with a practitioner face to face
  7. AlexanderEgebak

    Recommended litterature list

    Adding now to my list: - Dermo Neuro Modulation: Diana Jacobs. Diana has been doing her research in biology, psychology, manual therapy and neuroscience and have applied the knowledge she has acquired to manual therapy and touch and general. She has some very interesting theories about why manual therapy is so popular and helpful to people despite the evidence for it being bad. She will discuss everything from nerve mobilization, to social grooming, to "fascial release", to pain, to placebo/nocebo, to clinical reasoning for the use of manual therapy. She can really put an argument for manual therapy forward in a scientific persuasive way discussing the plausibilities of specific touch effects on pain. - Recovery Strategies: Gregory Lehman. Gregory is doctor of biomechanics under Stuart McGill and has since been reconciling the important parts of biomechanics in pain management and performance training. He is a very bright guy and can provide references for everything that he does. He has since graduating taken up courses in neuroscience so that his understand of pain is up to date as well. He runs a series of workshops around the world. The best part is that an online version of the book is free!
  8. Diana Jacobs wrote this book about dermoneuromodulation which essentially is fascial release techniques targeted at skin receptors and with a better model of explanation. Since it is freely available through a google search I thought of linking it here: http://cstminnesota.com/resources/dermoneuromodulation.pdf At some point I might attend the course that Diana is running. This is one of the few manual techniques for treatment that I know of that has (positive) specific effects which can be documented. Not only placebo effects related to contextual factors, beliefs and expectations.
  9. There is a lot of better compression movements in my opinion. 1. Press handstand forward walks: Trying to enter the starting press handstand position by leaning over your hands and have your feet follow. 2. Elevated L-sit press to handstand starting position. Having your hands elevated on some plates or boxes and then pressing the hips as much behind you and upwards as possible. Do the negative press backwards with feet starting on the boxes. 3. Elevated straddle L-sit press to straddle planche: This does not require any of the full positions; simply start off a forearm assisted straddle L-sit and then press towards a press handstand or straddle planche. 4. Skin the cat: Starting the movement with a leg raise (maybe with slightly bent legs) and then compress as hard as you can as you rotate in the shoulders into the German hang and back. 5. Seated leg lifts: Either straddled or piked with a straight back if possible. Many of these can be done be intermediate athletes (also some for beginners) and scaled accordingly for advanced people.
  10. I want to try this in a loaded and elevated pancake position. Sitting on 15 centimeter height with a 20 kg plate on my back. Seems very interesting! Thank you for taking the time to write this topic.
  11. AlexanderEgebak

    Recommended litterature list

    Those are good books as well but in my opinion EPS is just such much better written and contains so much more information than the regular EP.
  12. AlexanderEgebak

    Recommended litterature list

    Since there is so many gems in the subforum I thought I would like to share my own ones. For context I am a physiotherapy student with a big interest in pain science, stress, performance and stretching. Here are my favorite reading materials: Books: - Explain Pain: Supercharged: Lorimer G. Moseley, David Butler. This book literally takes you through everything you need to know about pain and adresses a lot of misconceptions as well. The book is written in a very informal jargon which eases up the burden of grasping some of the "hold onto your hats" topics like pain immunology. Anecdotes are provided along the way to maintain your attention and focus and might provide a smile once in a while. References are always provided. The books ends of with pain metaphors which you can use to explain pain in a simple manner to patients. The book is readable both for professionals and the "smart" patient. - Therapeutic Neuroscience Education: Adriaan Louw, Emilio Puentedura: Compared to EPS this book is designed for educating people about pain. The structure is comprised of a pain questionaire which challenges your current pain understand and then proceeds to give elaborate answers as to why things are the way they are. The illustrations are top-notch here and the book can be used both by clinicians and the majority of patients. As well, the book contains unique metaphors to add to your library. - The Upside of Stress: Why Stress Is Good For You And How To Get Good At It: Kelly McGonigal: This book is a gem in itself. It challenges the myth of stress being bad for you and explains how the research have developed since Hans Selye did his rat experiments to conclude that stress was a negative entity. The book is rich in humor and metaphors and still reviews and comments on scientific studies without losing the reader. As well, this book also works as a handbook of stress management by providing tools and models for the reader to reconceptualize and manage stress. - Why Zebras Don't Get Ulcers: Robert Sapolsky. This is the stress book for people interested in the biology and physiology of stress. This book takes the reader through a lot of very interesting and humorous anecdotes about stress and how stress is not as simple or as bad as it has been portrayed by the media, certain authors and clinicians. The light-hearted tone of this book makes sure that suddenly half way through the book you end up thinking "Hey, I did used to disagree with that, right brain?" Sapolsky has my best recommendations. - Kit Laughlin's books: Instead of writing a long summary I will try to keep it short. I prefer books when I want to really dive into a topic. Kit's books have a lot of superb exercises accumulated through many years of trial and error and through interactions with many other stretching professionals. As well, the biomechanical and physiological explanations are provided en masse which is a huge bonus for me. I like having the books in front of me, and anyone interested in stretching who also likes reading books, should definitively buy them.
  13. So what you are saying it that you believe a release of fascia is happening based on observations by the eye only due to the remarkable changes that occur? The theory says that fascia may only be deformed immediately by almost tearing itself. Considering the amount of force required to tear fascia I find it unlikely that an immediate mechanical release of fascia can happen at any point. If we also look at force application throughout the tissue layers of the body the skin, muscles, bones etc. will each absorb a certain amount of force by moving in a certain direction and it will be hard to direct a certain amount of force towards a specific structure (I have a study somewhere which I will link when I find). Though some thing is happening which most likely is a result of a neurophysiological reflex in my opinion. Moseley writes in Explain Pain Supercharged about Puccini (or Ruffini, I do not remember) sensory organs responding to stretch over time; this may result in a release from the common technique of pressure, pull away and twist. I find that to be a more likely explanation though it is just guess work. And, of course, decreasing threat levels in the body will also decrease structural tension. In the end I believe that extraordinary claims require extraordinary evidence. I find that a mechanical fascial release applied by hands are very unlikely and therefore the original idea must be proved and not just widely accepted before trying to use this biomechanical explanatory model. This is not to criticize the manual techniques because they obviously work in practice. More like to make sure that it is delivered with an updated explanatory model to improve correct clinical reasoning and to prevent nocebo delivered to the patient.
  14. Why do you believe that the fascial release of gracillis and inner hamstring is an exception?
  15. This commentary is relevant to the fascia discussion a little bit: https://www.tandfonline.com/doi/full/10.1080/10669817.2018.1447185 + It has references!