BodyCentral Therapy

Simple drill for lowering your blood pressure!

💥 Simple Protocol to Lower Blood Pressure with ISOMETRICS💥

🤓 Did you know that isometric exercises can significantly help in lowering blood pressure? We've been talking about this for over a decade, and thankfully the concept is finally gaining more widespread acceptance.

👍🏽 It's a tremendously valuable tool for all movement coaches to keep in mind and relatively easy to perform for most clients.

🧠 While individual results vary, most studies have shown that regular isometric training can reduce systolic blood pressure by an average of 10.4 mmHg and diastolic blood pressure by 6.6 mmHg which is comparable to many medications.

📄 The protocol we most often use is the one shown in the post:

ℹ️ Choose one isometric exercise (wall squat, handgrip, etc)

4x/Week
One repetition of 2 minutes
Intensity should be only 30-35% of maximum strength (And, some studies indicate that 10-15% is likely sufficient)

❓Are you already using this protocol with your clients? Let us know!

Look after your toes and don't forget to train them!!

🦶Is Your Toe Strength an Indicator of Your Age?🦶

📑 Numerous studies over the years have looked for easy-to-perform tests that can indicate general levels of health in an aging population.

👊🏽 One of the most common tests that has been used for years is handgrip strength. There are a lot of papers that explore handgrip strength and the general decrease that is often seen in aging.

🧐 However, is it the best measure available? Recent research says that there may be something better: toe strength.

📑 This paper (Miura S, Seko T, Himuro N, Koyama M, Saitoh S, Ohnishi H. Toe Grip strength declines earlier than hand grip strength and knee extension strength in community-dwelling older men: a cross sectional study. J Foot Ankle Res. 2022 Oct 25;15(1):79. doi: 10.1186/s13047-022-00584-x. Erratum in: J Foot Ankle Res. 2022 Nov 8;15(1):81. doi: 10.1186/s13047-022-00587-8. PMID: 36280859; PMCID: PMC9594870.) published in 2022, came to an interesting conclusion:

🤓 Toe grip strength declines earlier than both handgrip and knee extensor strength at a rate of roughly 8% per decade. So, by the time most adults (who do not specifically work at maintaining toe strength) reach their 60's their feet are 30% weaker than when in their 20's.

👉🏽 While this may not sound like a big deal, when you look into fall risks and the subsequent injuries associated with falling, weak toe flexors can be a VERY BIG DEAL.

🦶If you're a movement professional, make sure that you are both testing and training the feet for all of your clients. It can make a huge difference in so many arenas AND potentially help prevent severe injuries from falls as they age.

❓Find this interesting and/or helpful? Please SHARE!

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Another lovely review ❤️ If you are in pain or have mobility issues I’d be delighted to help you out. healthpro Nutrition and Exercise Specialists

Barbara Treacy
⭐️⭐️⭐️⭐️⭐️

Derek is a true professional and he has the ability to put his finger on the problem very quickly. He treated my mother, who was in her 90's at the time, and helped her to walk confidently and gave her exercises to help her help with her memory. Derek also helped my sister with breathing problems and other areas as well. I have attended Derek numerous times with feet problems, vertigo and knee issues. He was always able to pinpoint the problem and resolve it with simple exercises. He also has so much knowledge regarding brain function and so many other helpful solution for other ailments. I would have no hesitation in recommending him as a physical therapist to anyone who might need help.

Great to see the World Health Organisation releasing new guidelines on Low Back Pain. As a movement based therapist I am delighted to see these guidelines as they have been a long time coming!! You know where to fine me. Please like and share!!

WHO recommends non-surgical interventions to help people experiencing chronic primary LBP. These interventions include:

education programs that support knowledge and self-care strategies;
exercise programs;
some physical therapies, such as spinal manipulative therapy and massage;
psychological therapies, such as cognitive behavioural therapy; and
medicines, such as non-steroidal anti-inflammatory medicines.

WHO advises against interventions such as:

lumbar braces, belts and/or supports;
some physical therapies, such as traction (i.e. pulling on part of the body);
and some medicines, such as opioid pain killers, which can be associated with overdose and dependence.

Ignite Health and Fitness healthpro Nutrition and Exercise Specialists

https://www.who.int/news/item/07-12-2023-who-releases-guidelines-on-chronic-low-back-pain?fbclid=IwAR1Mhsz3Mu0ne4msRU8fiZvjSNfjUcBXbU0-Q3R7XTWhtI7jeHp9PFMl7og

WHO releases guidelines on chronic low back pain The World Health Organization (WHO) is releasing its first-ever guidelines on managing chronic low back pain (LBP) in primary and community care settings, listing interventions for health workers to use and also to not use during routine care.

Throwback to Doctor in the House on the Gary Ward with Dr Chatterjee back in 2015. I was in a similar position to Ray after my crash taking high dose painkillers like they were smarties. I'm so thankful I was able to study with Gary in London and for his direction in moving me towards center. Not a day goes by that I don't find some value in AiM either for myself or my clients. The short is on Instagram so I hope you enjoy it!!

Part One | Throwback to Doctor in the House on the @bbc with @drchatterjee in 2015. Can’t believe how long it’s been now! During this three part reel I thought I’d reshare Ray’s journey in the hour and a half we spent together analysing his gait, his foot pressures, resting posture and movement potential. A key part of his process was the time spent looking into his injury history. Every piece of injury history he reported occurred AFTER the onset of his back pain – it was a case of dig dig dig until we stumbled upon something he had dismissed as unimportant… I talk about your movement potential as being limited to the obstacles and limitations that can remain in your system for years. Once tackled, it unlocks opportunity in the system and creates permission for long lost movements to be returned to the system. In Ray’s case he was unable to get weight into his left leg, this was highlighted by the foot pressure scan and also evident in his gait and movement assessments. The outcome for Ray was long term back pain. Ray starts the show by talking about “all the other experts” he has seen. And yet to treat the problem will never be the answer until the cause is taken care of… Stay tuned for Part 2! #aim #garywardsanatomyinmotion #anatomyinmotion #movement #movementismedicine #physio #rehab #tv #personaltrainer #drinthehouse #osteopathy #pronation