LYT

Category: Blog Posts

  • Self-Care After An Injury

    Self-Care After An Injury

    When I started college, I had no idea what a physical therapist was or what they did. Sure I’d had some injuries in high school, but nothing that required rehabilitation. It wasn’t until I started having recurring injuries in college track and began seeing multiple athletic trainers and orthopedic doctors that I finally landed myself in a physical therapy clinic…and completely changed the trajectory of my life. I love being a physical therapist. I love that I can help heal peoples’ injuries and get them back on their feet the same way a PT many years ago did for me. But one of the things I love the most is knowing how to care for myself and not feeling helpless after an injury because I’m confident in the body’s ability to heal itself through self-administered therapeutic interventions and good movement. As a result, I have less fear of when pain happens in my own body. 

     

    Over the years, I’ve found that fear secondary to pain is one of the biggest limiting factors in one’s ability to recover after an injury. This fear can include wondering whether it will end, what is causing it, how much damage there is, and if movement will make it worse. These thoughts, beliefs, and expectations are important modulators of pain and can significantly affect one’s recovery from injury. While many people consider pain to be a physical response from the body, it is actually a response from the brain with both sensory and emotional components. When the brain processes a noxious stimulus from the body (sensory input) like a sprained ligament or torn muscle, how we experience that pain is shaped and influenced by previous experiences and how we react to them (emotional input). Anxiety, fear, and hyperfocusing on one’s symptoms can increase pain, while positive expectations and emotions can decrease pain. So one of the first things I tell my patients and myself after an injury is that it’s going to be okay. The body has an amazing ability to heal itself if we just put it in the proper environment to do so.

     

    Once we develop a more positive relationship with pain after an injury, we can consider it simply information from the brain. It’s our body’s way of telling us that something we’ve been doing isn’t working for this area of our body and we need to make a change. In many cases, that change does not include stopping everything altogether. Unless a bone is broken, I rarely recommend complete rest. Let pain or an injury be your opportunity to look closely at the way you move. Some simple strategies I use include the following:

    1. Observe how you’re moving, what might not be pulling its weight, and why this area is the victim of your mechanics. 
    2. Assess the range of motion and strength of the area that is injured and compare it to the other side. Do the same thing for joints that are nearby. For example, if you’ve hurt your knee, check out the knees but also look at the hips and ankles. If you’ve hurt your lower back, examine how your hips, pelvis, and ribs are moving. There’s a good chance that the injured area is overworking for an underperforming adjacent area. 
    3. Examine how you’re holding your entire skeleton (full body posture) throughout the day and if that may be impacting the injured area as well. Taking a holistic look at an injury is not only the best approach, but also helps the brain to tune into the body in a more objective manner (less emotion) and retrain suboptimal movement patterns to reduce the chance of further injury. 

     

    Once you’ve done your self-assessment, movement is the medicine. In essence, we want to stretch what’s tight, strengthen what’s weak, mobilize what’s stiff, and stabilize what’s hypermobile. If you find issues in areas away from the injured site that are underperforming, strengthen and/or mobilize them. Doing so will help you take demand off the injured area and the body will give a big sigh of relief. If you find deficits in the area of the injury, I don’t recommend a “no pain, no gain” mantra, but let pain be the guide. Working into significant pain or discomfort is likely to irritate an injury and prolong recovery. I give my patients/clients a simple analogy to follow which I call the “stoplight rule”. Green is no pain, yellow is mild to moderate discomfort, and red is significant or wincing-type pain. A nice mix of exercises that strengthen and mobilize in the green and yellow range seems to work best. Doing only green light exercises may not adequately restore full joint range and muscle function, which can prolong recovery and even create compensatory movement patterns. Exploring into those areas of yellow light movements and exercise not only works into fuller and more pre-injury ranges of motion, but also helps the brain to understand that the body is safe, allowing healing to occur quicker. Moderation is key and more is not better. Although working with a physical therapist or highly qualified movement specialist is often recommended with more severe injuries, don’t forget that the body is a great healer in and of itself. Try it out on your own and if that doesn’t work, seek the help of a qualified professional. 

     

    On the LYT Daily, we have TONS of short videos with drills and flows addressing a variety of injuries right at your fingertips. Many of the things in these classes are what we do to heal ourselves and they work! Overcoming fear is the first step. Education is paramount. Movement is medicine. Until then, I’ll see you on the mat!

     

    Xoxo,

    Kristin

  • Injury Prevention: Strategies for a LYT Life

    Injury Prevention: Strategies for a LYT Life

    Injuries are a common concern in various aspects of life, whether in sports, everyday activities, or the workplace. However, many of these injuries are preventable with the right knowledge and practices. We at LYT believe that with biomechanical intelligence and a sharper connection between brain and body, we can employ injury prevention strategies and tips to minimize the risk of injury in our practice and in daily life. Most of us know that maintaining overall physical fitness, including strength, flexibility, balance, and endurance, is essential for injury prevention. But understanding your body and biomechanics is the potent ingredient for movement longevity; we want to move often, move well, and move for many decades to come. In our online LYT Daily classes and yoga teacher training, we emphasize the importance of optimal body mechanics with postural awareness to reduce the risk of strains, sprains, and other injuries so we can feel more at home in our bodies and experience joy and energy in our lives! Understanding the WHY, not just the HOW behind movement is key for injury prevention.

     

    Here are some practical tips for injury prevention:

    1) Incorporate warm-up exercises before engaging in physical activity to prepare the body for exertion and prime the brain-body connection.
    This first step gets the body online quicker and more effectively and facilitates muscle recovery, reducing the risk of strains and muscle imbalances. Our LYT RESET is an excellent way to prime the body and brain for movement and it can be performed prior to other athletics off the mat just as it is done in the blueprint of our LYT practice.
    2) Learn and practice proper techniques for specific activities, whether it’s lifting heavy objects, running, or playing sports, to help prevent overuse injuries and improve performance efficiency.

    In LYT, we emphasize postural awareness and alignment because posture is how we hold ourselves and our energy, setting the scaffolding upon which movement takes place; sound biomechanics maintain joint integrity, balanced muscle activation and leads to more movement efficiency. Excessive energy expenditure can be a root cause of muscle fatigue and/or lack of proper form. When we live with more postural awareness, we are more likely to brain map optimal movement and loading patterns that sustain us in our daily activities.

    3) Gradually increase the intensity, duration, or complexity of physical activities, allowing the body to adapt and reduce the risk of overuse injuries, such as stress fractures or tendonitis.

    It’s important to start slow and with small doses when beginning a new exercise or way of training.

    4) Prioritize varied movement that includes strength training, flexibility exercises, and mobility work.

    Movement variability is key for maintaining and improving joint range of motion and sufficient tissue pliability (fascial fitness) which promotes a more balanced body in motion.  In our LYT classes, we intentionally move in a variety of directions and throughout small and larger ranges of motion with dynamic core stability to ensure our body is more durable. This variability leads to heightened movement intelligence and fluidity, making us more adaptable on and off the mat.

    5) Include neuromuscular training exercises into your workout routine to improve proprioception, balance, and coordination.
    Exercises that include core stability, single-leg squats, balance drills, and agility drills can help enhance neuromuscular control and reduce the risk of injuries. The adaptable nervous system plays a significant role in preventing injuries through proprioceptive feedback, which is the nervous system’s ability to sense the position and movement of muscles and joints in space. Proprioceptors help maintain balance, coordination, and proper movement mechanics, reducing the risk of falls and traumatic injuries. The nervous system also regulates muscle activation and coordination, ensuring proper muscle firing sequences and joint stabilization during movements, which can prevent overuse injuries and improve biomechanics. Rapid reflex responses initiated by the nervous system can protect against injury by quickly stabilizing joints or adjusting body positioning in response to unexpected stimuli or sudden changes in movement. Fun fact: The core muscles are rich in proprioceptors! The core muscles, which include muscles such as the transversus abdominis, multifidus, pelvic floor muscles, deep muscles of the spine and scapulae, are responsible for providing stability and support to the spine and pelvis. These muscles are engaged in maintaining proper posture, stabilizing the spine during movement, and transferring forces between the upper and lower body. There are more proprioceptors in the core postural muscles compared to other muscles in the body for stability requirements, fine motor control, protection of vital organs, and overall functional performance. The core muscles are engaged to provide stability to the spine and pelvis, especially during dynamic movements and weight-bearing activities. The higher demand for stability necessitates a greater concentration of proprioceptors to provide accurate feedback to the brain about changes in position and movement. The core muscles require precise coordination and control to maintain proper alignment and stability so the presence of a larger number of proprioceptors allow for more refined motor control, enabling the core muscles to respond quickly and efficiently to changes in posture and movement. Because the core region houses vital organs such as the spine, spinal cord, and internal organs, the presence of a dense network of proprioceptors in the core muscles helps to protect these structures by providing early warning signals in response to potentially harmful movements or positions. The core muscles are involved in virtually every movement performed by the body, from simple tasks like bending and lifting to complex athletic movements. The abundance of proprioceptors in these muscles ensures that the body maintains proper alignment and stability during a wide range of activities, reducing the risk of injury and improving overall performance. And that is why we believe that MORE CORE is the answer!


    Injury prevention is a multifaceted endeavor that requires a combination of education, awareness, proactive measures, and responsible behavior. By implementing the principles and practical tips on which we educate and implement in our LYT Daily online platform, individuals can significantly reduce their risk of injuries and enjoy a safer and healthier lifestyle. From a physical therapist’s perspective, think of your daily movement practice as prehab, preparing and conditioning you to avoid injuries and rehab. Prevention is always better than cure and investing in injury prevention measures can yield long-term benefits for overall well-being and quality of life. You deserve it! Check out our Start Here series on the online platform if you are newer to movement or LYT, or simply want a movement tune-up with education. Finally, remember to listen to your body and seek guidance from qualified professionals when needed for long-term injury prevention.

     

     


    – References for further reading
    1. “Effects of warm-up exercises on physical performance: A systematic review with meta-analysis” by Fradkin et al. (2010). This study found that incorporating warm-up exercises before physical activity can enhance performance and reduce the risk of injury.

    2. “The association between technique factors and injury incidence in recreational runners” by Nielsen et al. (2014). This study highlights the importance of proper running technique in preventing injuries among recreational runners.

    3.  “The role of training volume and intensity in injury causation” by Hreljac (2004). This study suggests that gradual progression of training volume and intensity can help reduce the risk of overuse injuries in athletes.

    4.  “The effects of cross-training on fitness and injury in women” by Hilyer et al. (2012). This study demonstrates that cross-training can improve fitness levels and reduce the risk of injuries in women participating in various sports activities.

    5.”Strength training for injury prevention in adults: A systematic review” by Lauersen et al. (2018). This systematic review concludes that strength training programs can effectively reduce the risk of sports-related injuries in adults.

    6. “The Effects of Core Stability Training on Balance and Proprioception in Female Volleyball Players”**
      – Authors: Saad M. Alsaif, Osama Abdelraouf, Tarek M. Abdelkafy, and Shae McGuire
      – Published in: Journal of Physical Therapy Science, 2015
     This study investigates the impact of core stability training on balance and proprioception in female volleyball players. The findings suggest that core stability training significantly improves both balance and proprioception, which are essential for injury prevention and performance enhancement in athletes.

    7. “Core Stability Training for Injury Prevention”**
      – Authors: Willson JD, Dougherty CP, Ireland ML, and Davis IM
      – Published in: Sports Health: A Multidisciplinary Approach, 2005
      This review article examines the role of core stability training in injury prevention among athletes. It discusses how core stability exercises can enhance proprioception and neuromuscular control, leading to reduced injury risk in various sports and activities.

    8. “The Relationship between Core Stability and Performance in Division I Football Players”**
      – Authors: Okada T, Huxel KC, and Nesser TW
      – Published in: Journal of Strength and Conditioning Research, 2011
      This study explores the relationship between core stability and athletic performance in Division I football players. It highlights the importance of core stability training in improving proprioception, reducing injury incidence, and enhancing functional performance on the field.

    9.  “Effects of Core Stability Training on Knee Pain and Proprioception in Female Athletes with Patellofemoral Pain Syndrome”**
      – Authors: Lee JH, Cynn HS, Yoon TL, and Choi SA
      – Published in: Journal of Physical Therapy Science, 2016
      This research investigates the effects of core stability training on knee pain and proprioception in female athletes with patellofemoral pain syndrome (PFPS). The study demonstrates that core stability exercises contribute to improved proprioception and reduced knee pain, thereby aiding in injury prevention and rehabilitation.

    10. “Effects of Core Stability Training on Lower Limb Kinematics and Vertical Jump Performance in Healthy Individuals”**
      – Authors: Behm DG, Drinkwater EJ, Willardson JM, and Cowley PM
      – Published in: The Journal of Sports Medicine and Physical Fitness, 2010
      This study assesses the effects of core stability training on lower limb kinematics and vertical jump performance in healthy individuals. It highlights how core stability exercises can enhance proprioceptive feedback, optimize movement patterns, and mitigate the risk of lower limb injuries during athletic activities.

  • To Stretch or not to Stretch? Is It Even a Question?

    To Stretch or not to Stretch? Is It Even a Question?

    Over the last 25 years or so, there has been a debate in the literature about the benefits of stretching before exercising.

    Back in my early athletic years, the thing to do before any sports activity was static stretching. We’d run a lap or two to warm up beforehand and then everyone hit the grass and did static stretching for 10-15 minutes. Around the time I was graduating from PT school, the general opinion was changing and static stretching before exercise was becoming all but taboo. However, it remained an integral part of a treatment session and any time I would stretch someone on the table, they would always tell me how great it felt and how they “wished they could take me home with them and do it every day”. Taking the evidence and my own professional experience into account, my opinion of static stretching began to evolve to a place where I still believed it had a place in people’s lives, but as part of a bigger picture. Just recently, I did a literature review of stretching to back up this claim and was pleased by what I found. 

     

    History tells us that people have been stretching for thousands of years and in many cultures. From the World Wars until the 1990’s, the general belief was that prolonged static stretching would improve athletic performance by increasing flexibility and range of motion and thereby improving movement economy. However, by the late 1990s and early 2000s, there was widespread evidence on the potential harmful effects of static stretching. A meta-analysis of the literature conducted on 104 studies in 2013 reported that prolonged static stretching negatively affected maximal strength and power performances, no matter the participant’s age, gender, or fitness level. Based on these results and others, several leading medical platforms changed their recommendations and stated that static stretching should be eliminated from any warm-up routine. Soon everyone was focused on dynamic stretching alone before an athletic endeavor.

     

    Nevertheless, I continued to believe there was a place for stretching in fitness and rehabilitation. In fact, in the summer of 2016 I created the Stretch class we now teach on LYT Daily in response to the very reactions I was receiving from clients and patients alike about how good they felt after being stretched. My goal with stretching was rarely to increase flexibility per se, but more as an assessment of soft tissue resistance and available joint range of motion. I also recognized the benefit that the sensation of stretching provides to the brain via mechanoreceptors in the muscles and tendons. I believed it was a great way for a person to learn more about their body and the story it was telling them within its tissues.   

     

    It seems the literature wasn’t far behind me. By 2019, the evidence was finding that static stretching itself was not the culprit of decreased strength and power. It was the duration the stretch was held that determined whether or not there were negative effects of static stretching prior to athletic activity. Across the board, these studies showed that stretches held for 60 seconds or less had no negative impact on power or strength, whereas stretches over 60 seconds did. So why does duration matter? In stretches held for over 60 seconds, there are short term changes in the neuromuscular response, including decreased motor unit activation (strength) and decreased maximal voluntary isometric torque (power). There is also evidence that long duration static stretching decreases muscle-tendon unit stiffness, which affects the length-tension relationship of the muscle, and thereby compromises the muscle’s ability to generate force/torque. However in the same stretches held for 60 seconds or less, no significant changes in motor until activation, maximal voluntary torque, or muscle tendon unit stiffness is seen. 

     

    Today, many researchers are recommending once again that we include short duration static stretching in a pre-exercise routine because it has the potential to lower the risk of sustaining musculotendinous injuries and does not have the previously perceived negative effect on strength and power. In addition to this, one study in particular reported their participants felt they were “more likely to perform well when stretching was part of the warm-up”, indicating a positive psychological benefit of stretching and an important component of optimal performance. My opinion on the matter is unchanged. I utilize static stretching both to treat my own injuries and to keep tabs on the general condition of the muscles, joints, and surrounding connective tissues over time and following activity. Combining regular gentle stretching with dynamic movement like we do in the LYT Method is an ideal way to move better and feel better longer. We get the best of both worlds, keeping our tissues strong and healthy while maintaining a steady conversation with our bodies through observation. If you’ve never tried one of my Stretch classes, you should join me or one of the other trained LYT Instructors on Saturday mornings from 9:30-10:30 am ET. You won’t regret it! Until then, I’ll see you on the mat.

     

    Xoxo,

     

    Kristin

     

    Chaabene H, Behm DG, Negra Y, Granacher U. Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats. Front Physiol. 2019 Nov 29;10:1468.

    Behm, David G. The science and physiology of flexibility and stretching: implications and applications in sport performance and health. Routledge, 2018.

    Blazevich A. J., Gill N. D., Kvorning T., Kay A. D., Goh A. G., Hilton B., et al. (2018). No effect of muscle stretching within a full, dynamic warm-up on athletic performance. Med. Sci. Sports Exerc. 50, 1258–1266. 

    Simic L., Sarabon N., Markovic G. (2013). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scand. J. Med. Sci. Sports 23, 131–148.

  • Tips for Replenishing and Recovering

    Tips for Replenishing and Recovering

    Have you ever felt drained and/or stressed and assumed that hanging out on the couch was the only way to fully recover?

     

    While genuine rest is essential for a balanced nervous system, it’s important to explore a variety of strategies for promoting a harmonious balance between mind and body. To experience the benefits of replenishing your metaphorical cup and recovering well from daily stressors, include some of these tips and see what works best for you!


    1) Embrace Regular Exercise
    We know that movement is medicine so stay moving by engaging in physical activities that resonate with you. Whether it’s yoga, jogging, or weight training, regular exercise not only enhances physical health but also boosts mood, reduces stress, and contributes to overall well-being. Moving your body in various ways with varying intensities provides numerous benefits for all systems in the body, which are all tied to maintaining our energetic resources. For the cardiovascular system, exercise enhances heart health, improves circulation, and lowers the risk of heart disease. Muscular and skeletal systems benefit from increased strength, flexibility, and bone density. The respiratory system improves with enhanced lung capacity and efficiency. Moving your body promotes mental well-being by releasing endorphins, reducing stress, and improving cognitive function. The brain loves movement! Not only does physical activity promote increased gray matter volume and improved connectivity between different brain regions, but it is also linked to neuroplasticity, the brain’s ability to reorganize and adapt. Could anything seem more replenishing and recovering than an adaptive brain?! (You can find more about brain benefits in the blog post “The Crucial Role of Challenges for Brain and Body”). Overall, regular exercise contributes to a holistic health approach, refilling your metaphorical cup by fostering physical, mental, and emotional well-being.

    2) Deep Breathing and Mindfulness
    The journey towards replenishment needs to include deep breathing exercises and mindfulness but you don’t necessarily need to implement these practices while sitting or in complete stillness. I love to practice mindful walking, paying attention to each step and feeling the ground beneath my feet as I observe the movement in my body. Practicing LYT is my favorite way to cultivate breathing and mindfulness during the core-focused creative movement; you know that you are not making a to-do list during one of our LYT Daily classes! I feel that LYT is the magical elixir that both energizes and calms my nervous system, providing the perfect recalibration and recovery. Some other ways to practice mindfulness include breath awareness where you focus on your breath, observing its rhythm and sensations, anchoring your attention to the present moment. You can conduct a body scan where you systematically bring attention to different parts of your body, noticing sensations without judgment. Following a guided meditation that leads you through breathing techniques like diaphragmatic breathing or box breathing can also hone your focus and stimulate the parasympathetic nervous system, fostering a sense of tranquility and balance. Ultimately, mindfulness is the practice of bringing one’s attention to the present moment, cultivating awareness without judgment. It involves focusing on thoughts, feelings, and sensations in the current experience, whether you are sitting or sweating with movement.

     

    3) Prioritize Quality Sleep
    Getting good ZZZZZ’s is a cornerstone of recovery, and we should aim for 7-9 hours of uninterrupted, quality sleep each night. Establish a relaxing pre-sleep routine, create a comfortable sleep environment, and avoid stimulants before bedtime to optimize your sleep cycle. For the ultimate calming pre-sleep routine, disconnect from electronic devices at least 30 minutes before bedtime which minimizes exposure to stimulating blue light, promoting better sleep and nervous system recovery. And remember that moving your body during the day prepares your body for a restful night of replenishing sleep! Our circadian pacemaker that guides our internal clock of sleep-wake cycles and various physiological processes is optimized with regular physical activity.

     

    4) Nature Connection
    Have you ever felt that big AHHHHH and exhale when you spend time in nature? Whether it’s a walk in the park or a hike in the woods, nature has a soothing effect that can positively impact your mental well-being and restore your energy. Nature has a profound impact on resetting the nervous system as natural environments have been linked to lower levels of cortisol, a stress hormone; the tranquility of nature helps decrease the production of these stress-related chemicals in the body. Nature promotes involuntary attention, allowing the brain’s directed attention (used for tasks) to rest. This “soft fascination” helps restore cognitive resources. Natural settings often induce a state of relaxation, activating the parasympathetic nervous system, counteracting the effects of chronic stress. The sensory richness of nature encourages mindfulness and being present. This shift away from rumination about the past or worries about the future contributes to mental well-being. Exposure to nature has also been associated with improved mood and reduced symptoms of anxiety and depression. The beauty and serenity of natural surroundings contribute to positive emotions. Being in natural environments aligns with our evolutionary history, promoting a sense of well-being because of our evolved innate connection with nature. In other words, nature brings us home, and like feeling at home in our body, nature can bring a feeling of safety and security that resets our nervous system. Maximize this benefit by leaving your devices behind; taking a digital detox can help reduce mental fatigue and support your overall well-being.

     

    5) Manual Therapies for Release

    Touch can be an overlooked and under appreciated tool for therapeutic wellness. At a physiological level, massage and fascial therapy can contribute to replenishing and promoting recovery by increasing blood flow to the targeted muscles and tissues and this enhanced circulation helps deliver more oxygen and nutrients to the cells, promoting healing and recovery. Massage can also release the perception of tension in muscles, promoting relaxation while additionally triggering the release of endorphins, the body’s natural painkillers and mood elevators. Both massage and fascial therapy support replenishment and recovery by improving blood circulation, promoting muscle relaxation, releasing endorphins, facilitating lymphatic drainage, reducing stress, and enhancing joint mobility. While receiving bodywork can be incredible therapy for mind and body, you can also benefit from self-massage and fascial mobilization techniques by using props like blocks, bolsters, balls, towels, rollers, and your own hands! Soft tissue work is one of my favorite ways to reinvigorate and refresh my brain-body connection and I often include the use of these props and mobilizations in my classes. In the Soothe Series on the LYT Daily, I also demonstrate Emotional Freedom Techniques (EFT), where light tapping on specific acupressure points of the body alleviates stress and promote relaxation. The tapping can soothe the nervous system, inviting a relaxation response to recover from stress.

    These replenishing tips are my personal potpourri of targeted strategies for creating a supportive environment for recovering in the nervous system. In different ways, they foster a sense of calm empowerment and generate varied pathways to find home.

  • The Crucial Role of Challenges for Brain and Body

    The Crucial Role of Challenges for Brain and Body

    In your LYT practice, have you ever felt frustrated by the challenges on the mat?

    I encourage you to embrace the experience, knowing that being challenged is the key feature for growth, resilience, and vitality. In the intricate tapestry of human brain development, challenges act as catalysts, propelling cognitive growth and shaping resilient minds. Embracing and overcoming them is not merely a testament to one’s abilities; it’s a fundamental process that fortifies the brain in remarkable ways.

    Let’s dive deeper into the ‘WHY’ we promote growth through challenges on the mat that carryover into daily life and overall wellbeing.


    When faced with challenges, the brain activates its remarkable ability known as neuroplasticity—the brain’s capacity to reorganize itself by forming new neural connections. Challenges provide the stimuli necessary for these connections to thrive, fostering adaptability and enhancing overall cognitive function. Challenges require problem-solving and critical thinking, leading to the strengthening of neural connections. This process, known as synaptic pruning, refines the brain’s circuitry, discarding unnecessary connections and reinforcing those crucial for efficient information processing. Challenges are not only cognitive hurdles, but also emotional and psychological tests as overcoming obstacles builds resilience, teaching individuals how to navigate adversity. This resilience extends beyond the immediate challenge, preparing the brain to face future uncertainties with a more robust and composed mindset.


    Beyond the confines of intellectual pursuits, the intricate dance between body and brain reveals a profound connection.

    Engaging in physical challenges doesn’t just sculpt muscles; it actively nurtures and grows the brain!

     

    The symbiotic relationship between physical activity and cognitive development is a testament to the holistic nature of human well-being. Physical challenges spark the process of neurogenesis, the creation of new neurons in the brain. Physical challenges stimulate the brain to create new synapses and strengthen existing connections and this heightened connectivity allows for more efficient communication between different brain regions, contributing to improved coordination, spatial awareness, and overall cognitive agility. The physical stress induced by challenging activities also triggers the brain to release neurochemicals that combat stress and promote a sense of well-being. This stress resilience not only contributes to mental health but also shields the brain from the detrimental effects of chronic stress, fostering long-term cognitive health. Physical challenges also lead to the release of neurotransmitters like dopamine and serotonin, often referred to as “feel-good” chemicals. These neurotransmitters play a crucial role in regulating mood, motivation, and overall mental well-being, creating an environment conducive to optimal brain function. Just as the brain exhibits plasticity in response to cognitive challenges, it demonstrates a similar adaptability when faced with physical challenges. This dual plasticity enriches the brain’s capacity for learning, problem-solving, and adjusting to new environments. Regular physical challenges have been shown to positively impact cognitive performance; whether it’s aerobic exercise, LYT movement, strength training, and/or coordination-based activities, the brain responds by becoming more efficient in tasks such as memory retention, problem-solving, and attention to detail. When we move around the mat-varying the planes of motion, the demands on the different muscles, and challenging our neuromotor coordination with creative sequences, we improve our lives off the mat as well. Our LYT practice truly has a profound and beneficial carryover into daily life! 


    In a world that constantly evolves, this holistic adaptability is a prized trait. Challenges force the brain to adapt to new circumstances, promoting a growth mindset. This adaptability is not only beneficial for personal development but is also crucial in navigating an ever-changing global landscape. Successfully overcoming challenges instills a sense of accomplishment and boosts confidence. This sense of achievement contributes to the development of self-efficacy, the belief in one’s ability to tackle future challenges.  Remember that feeling a struggle on the mat is good! It stimulates the brain to pay attention and enhances the interplay between the different regions of the brain. In essence, challenges are the sculptors of a resilient, agile, and intellectually vibrant brain. They propel individuals toward growth, fostering not only cognitive development but also emotional intelligence and physical adaptability. As we navigate the colorful journey of life, it becomes evident that challenges are not roadblocks but stepping stones, guiding us towards a more enriched and empowered state of being.


    Challenging the body is an intricate choreography that shapes not only physical prowess but also the very fabric of the brain and highlights the holistic nature of the mind-body intersection. A confident mind is more open to exploration and continuous learning and confidence is grown like a muscle-through challenge! When we embrace physical challenges, we embark on a journey that not only strengthens our muscles but also nurtures the growth of a vibrant and resilient brain. Are you convinced of the benefits of being challenged?! Try my workshop “Reboot” as a clear example of how to activate the body and brain and to feel fully LYT UP!!

  • The Psoas: Unraveling the Emotional Tapestry of Your Core

    The Psoas: Unraveling the Emotional Tapestry of Your Core

    In the intricate dance between mind and body, certain muscles play a crucial role not only in physical well-being but also in the realm of emotions. One such hidden gem nestled deep within our core is the psoas muscle. Often overlooked, the psoas is more than just a physical connector—it’s an emotional muscle that weaves the tapestry of our feelings and experiences.

     

    The Anatomy of the Psoas:

     

    The psoas major, or simply the psoas, is a long muscle located on either side of the spine, connecting the lumbar vertebrae to the femur. Its primary function is to flex the hip joint, as well as stabilizing the lumbar spine, but its influence extends far beyond mere movement. This muscle is intricately linked to our emotional well-being.

     

    The Psoas as a Storehouse of Emotions:

     

    The Seat of the Soul: Often referred to as the “muscle of the soul” or the “emotional muscle,” the psoas is believed to store emotional trauma and stress. As we navigate life’s ups and downs, the psoas contracts and tightens, holding onto the emotional residue of our experiences.

     

    Fight or Flight Response: The psoas is closely tied to the body’s fight or flight response. When we encounter stress, whether physical or emotional, the psoas tightens as a protective mechanism. Unfortunately, in our modern lives, chronic stress can cause the psoas to remain in a constant state of tension. Tension in the jaw, chest, clenching of the fists, sharp gasps of inhale, they are all related to this state of hyperactive nervous system stress. Pain or trauma whether physical or emotional can cause our bodies to remain in the state of stress, far after the actual threat has passed. The constant prolonged restriction in this area can lead to hip, knee or low back pain later down the road. 

     

    Connection to the Nervous System: The psoas is intricately linked to the autonomic nervous system, which regulates involuntary bodily functions. As a result, the state of our psoas can influence our overall nervous system balance, impacting our emotional state and responses to stress.

     

    Releasing Emotional Tension:

     

    Mindful Movement Practices: Incorporating mindful movement practices such as yoga or Pilates can help release tension stored in the psoas. Gentle stretches and poses that focus on the hip flexors can promote relaxation and emotional release. While the ability to relax is important, many muscles that are tight and tense, are also weak. Both strengthening and lengthening the psoas tissues to ensure optimal suppleness of the tissue is the true secret to release.

     

    Breathwork: The breath is a powerful tool for unlocking the psoas and releasing emotional tension. Mindful breathing exercises can help bring awareness to the core, allowing for a deeper connection to and release of stored emotions.

     

    Body-Mind Connection: Recognizing the emotional aspects of the psoas creates an opportunity for a holistic approach to well-being. Practices such as meditation and body awareness exercises can foster a deeper connection between the mind and the psoas, promoting emotional release and balance.

     

    The great news is that we incorporate all of these elements into our LYT practice. I like to describe it as a moving meditation, where we pay special attention to each and every movement throughout the practice. We focus on what is holding, what is mobilizing, creating that mind-body connection. We use the breath to create space and promote proper core engagement and contraction. We work the psoas both to strengthen and to stretch and lengthen. Some classes even include one of my favorite ways to provide deep release—lying on your belly with a block underneath you, just above your two front hip points. This simulates a manual deep release, such as myofascial release, which I also practice and receive myself and find extremely beneficial for providing release to this area of the body.

     

    As we navigate the complex interplay of emotions and physicality, understanding the role of the psoas as an emotional muscle can be transformative. By cultivating awareness of this hidden gem within our core, we open the door to a deeper understanding of ourselves and the potential for emotional healing. So, let’s embark on a journey of self-discovery, unraveling the emotional tapestry woven within the intricate fibers of the psoas.

  • Reset and Reboot: Practical Tips for a Fresh Start in Life

    Reset and Reboot: Practical Tips for a Fresh Start in Life

    Reset and Reboot: Practical Tips for a Fresh Start in Life

    by lara heimann, PT

     

    The last four years have shown us what we already know: that life presents challenges that can leave us feeling stuck, overwhelmed, or in need of a reboot.

    Whether you’re seeking a major life change or just a refresh, here are some practical tips that have guided me through change and helped me keep clear and compassionate while navigating some big shifts in my personal life.

    My hope is that these reminders will help you reset in any way to assist you in a new chapter of your life, whether it’s a new year or a transitional time.

     

    1. Reflect on your goals and values: Take a step back and reflect on what truly matters to you. Identify your core values and long-term goals. This self-awareness will guide your decisions and actions during the reset. You can find a core values list in this link so you can identify your most important ones that will be the guiding light in your reset.
    2. Declutter your physical and mental space: Streamline your environment by decluttering both your physical space and your mind. Get rid of unnecessary possessions, organize your living spaces, and consider adopting mindfulness practices to clear mental clutter. My husband, Mark, and I had to massively organize and clean out our house in Princeton in preparation for a move and it truly was refreshing to pare down the “stuff” and recognize what was not needed.
      The process was also a mental clearinghouse. We talk more about it in our podcast!
    3. Set realistic and achievable goals: Break down your larger goals into smaller, manageable tasks. This not only makes them less overwhelming but also provides a sense of accomplishment as you tick off each milestone. Research also shows that small changes create bigger shifts which lead to enduring habits. Read more about habit formation in BJ Fogg’s “Tiny Habits” and put them into action with our LYT 6-week “Build Your Capacity” program!
    4. Create a routine that serves YOU: Establishing a daily routine can bring structure and stability to your life. Include activities that contribute to your well-being, such as exercise, meditation, or dedicated time for hobbies. Many LYT daily devotees have reported that their dedicated time to practice is a non-negotiable. This structured routine will give you a foundation that allows for more freedom and clarity in the rest of your day.
    5. Embrace learning and growth: Challenge yourself to learn new things. Whether it’s acquiring a new skill, pursuing education, or exploring different perspectives, continuous learning fosters personal growth and keeps life interesting. In LYT, we intentionally provide repetition and novelty with our sequences to forge impactful neural connections in the brain. The brain craves novelty so embrace learning and challenge as a key ingredient in rebooting your system!
    6. Connect with supportive people: Surround yourself with positive and supportive individuals. Share your aspirations and challenges with friends or family who can provide encouragement, advice, or accountability when needed.
    7. Prioritize self-care: I shout this from the metaphorical rooftops every day!  You can only reboot, refresh, and reset by putting your needs first. Take care of your physical and mental health, ensure you get enough sleep, maintain a balanced diet, and engage in activities that bring you joy and relaxation.
    8. Step outside your comfort zone: Growth often happens beyond comfort zones. Challenge yourself to try new experiences, take calculated risks, and embrace the uncertainty that comes with change. Moving states, selling our house after building a new one, and spending half the year in a rental across the country were decisions that Mark and I made that brought some discomfort because of change and the unknown. The end result is amazing, but I definitely had moments of doubt, sadness, and uncertainty. I forged ahead because I knew that this process would empower me to say yes to more opportunities and challenges with excitement and it has truly has been a powerful reset.
    9. Forgive and let go: Holding onto past grievances can hinder your ability to move forward. Practice forgiveness, both towards others and yourself. Letting go of resentment can be a powerful catalyst for positive change and a necessary element for resetting overall.
    10. Celebrate progress, not perfection: Acknowledge and celebrate the progress you make along the way. Remember, the journey of resetting and rebooting is about growth and improvement, not perfection.

     

    By incorporating these practical tips into your life, I hope you can initiate a meaningful reset and create a path toward a more fulfilling and balanced existence. Embrace the opportunity to reboot and shape a future that aligns with your aspirations and values and know that I am pulling for you!

  • Your End-of-Year Health Audit From a Physical Therapist, Yoga Teacher and Wellness Coach

    Your End-of-Year Health Audit From a Physical Therapist, Yoga Teacher and Wellness Coach

    by thalia wynne, pt, dpt, at, ryt

    Happy end of the year, LYT Fam! 

    This is such a magical time of year WHEN we celebrate, come together, reflect on the year we’ve had, and create powerful visions for the new year ahead of us. 


    As you read this, I’d like to invite you to take a moment to reflect on your health this year. We only get this one physical life expressed in this particular physical form. So let’s make the most of it! 

     

    How did you spend it this year? How did your body evolve? What was hard and painful? How did you grow and change? What were the joyous moments in your body? With your health? And how do you want to manifest physical health and well-being in 2024? 

     

    Welcome to your 2023 health audit. 

     

    Get out a piece of paper, and follow along with the exercises below to get honest with where your physical health is now, where you want it to be, and what you want to do in 2024 to manifest your ideal health. 

     

    Part I: Categories

     

    We can break health down into three main categories: mental, physical, spiritual – in other words – mind, body, & soul. 

     

    Step 1: In each of these broad categories, list out the smaller categories that fit in each. Here is an example to go off of. You can use this list as is, add your own categories, or delete the ones that don’t resonate. 

     

    Keep the body systems categories in there. These are all the major organ systems that make up the human body. We want all these systems to be functioning seamlessly for our most optimal health. If you are unsure what a particular body system is, check out this link for a breakdown of each system. https://www.verywellhealth.com/organ-system-1298691#toc-endocrine-system

    Part II: Assessment 

     

    Next, assign one of the following three levels to each category. 

     

    • Green: mastered and/or totally aligned. Ideal health actualized. 
    • Yellow: I could improve this area of my health
    • Red: Active illness. I need help/support in this area. Not at all aligned. 

     

    Step 2: Take out some colored pens/pencils and circle each category as green, yellow, or red. Or just write G, Y, or R next to each category. 

     

    Be very honest with yourself here. Think about any lab testing you’ve had done, things your doctors have told you, symptoms you’ve experienced to help you make decisions. Trust your gut responses.

    Part III: Hierarchy of Needs 

     

    Next up, let me introduce you to Maslow’s hierarchy of needs. The idea here is that there are levels of needs we have as humans and that the lower needs most likely need to be met before the higher needs on the pyramid can be reached. 

     

    For example, if you feel unsafe at home, it is unlikely that you are going to fulfill your higher purpose in life, until safety is restored. This is all relative, not absolute. And it’s a psychological theory, so don’t take this as Law. But, I find that it demonstrates our basic human needs quite well, and so we will use it in your audit today. 

    Maslow's motivation model

    For more information on what each level means, check out this article for details: https://www.simplypsychology.org/maslow.html#Critical-Evaluation 

     

    Step 3: Answer the following questions: 

     

    In the context of this model, as it relates to your health in 2023

    1. What level(s) do you feel like you’ve spent most of your time, energy, and money on? 
    2. What level(s) do you want to feel fulfilled in? 
    3. What needs to change for these needs to be met? 

     

    Part IV: Reflection

     

    Step 4: Answer the following questions: 

     

    1. What didn’t go well in 2023 as it relates to my health? 
    2. What went well in my health in 2023? 
    3. In each yellow/red category, what exactly do I want to improve? List 1 thing per category. 
    4. Are you satisfied with your current trajectory in the hierarchy of needs? If not, what did you identify in part lll that could potentially be a focus of yours in 2024? 
    5. Now, let’s narrow this all down into one focus. Based on what you’ve learned from this exercise, what is the one thing you can do for your health in 2024 such that by doing it, everything else becomes easier or unnecessary? 

     

    Part V: Setting the Vision 

     

    Now that you have your heading for 2024, it’s time to dream about what this one focus could look like as it’s played out over the next year. Turn on some meditative music if you haven’t yet, and get ready to free write, or just sit and dream about what the future has in store for you. 

     

    Step 5: In your mind or writing it all out on paper, just dream about how life will look like in 2024 as you focus on your one health goal throughout the year. Get deep into this vision by being your #1 cheerleader. Assume everything goes better than you even hoped for. Add details to this vision – what do you see, smell, taste, hear? What environment are you in? Who is with you? Supporting you? Let your imagination run wild as you set the tone for your health in 2024. 

     

    Now, take action right this moment! What is the first step you can take towards actualizing this vision? 

     

    Keep this momentum going! 

    I hope you enjoyed this health audit and that it illuminated something powerful for you. 

     

    For me, in 2024 I will embody a way of living (eating, moving, sleeping, working, restoring/relaxing, and communing with the Divine, my Self, & others) that supports vibrant energy, peace in my mind, and love in my heart so that I may live a fulfilling, purposeful, and joyous life. 

     

    I will be filtering all of my decisions next year through this focus and building habits around it to support this beautiful dream of mine. My first action was scheduling a Neurodynamic Breathwork session this weekend. I’m also digging into the work of functional medicine MD, Dr. Hyman. Next book on my read list is this free resource on regulating blood sugar to give some love to my gut health after the holiday season. Check it out! https://10daydetox.com/wp-content/themes/tendd/downloads/resources/10-Day-Detox-PDF.pdf 

     

    If you’d like, I’d love to hear what your focus is for 2024 and your first action step. Send me a DM on instagram. I’d love to hear from you! 

     

    Thalia Wynne Dorsten, PT, DPT, AT, RYT

    IG: @thalialovee

    Wellnessbythalia.com