Pain / Injury / Illness / Medical – Elite Tips

  • HEALTH INSURANCE: EHEALTHINSURANCE.COM
  • Healthiq.com for special rate life insurance for healthy people.
  • If you have lower blood pressure, urinate frequently, and sometimes get dizzy standing up too fast: add sea salt to water for better hydration and water retention.
  • Pain reduction.
    • Mindset: stretch and do things to be limber and relieve tension, not to reduce pain.
    • Change exercises to avoid injury and overuse.
    • Eldoa training for low back pain.
  • Eye Health
    • Carnosine eye drops to protect UV damage.  Take more vitamin A and astaxanthin and carotenoids.
    • Sunglasses are bad for vagus nerve. Get sunlight in eyes (at least for a few mins)
  • Back Amelioration
    • Human Garage Daily Exercise Prescription for (APT, Quad-dominant/tight).
      • Stretch and roll quads to avoid apt (APT  over-stretches the hamstrings).
      • Stretch hamstrings one leg up, straight back, left, straight, right.
      • Hip stretch with opposite arm (from kneeling knee) raised in counter-clockwise circles with shoulder.
      • Hip stretch rubbing thumb muscle palm up (opposite hand of kneeling knee)
      • Peck door stretch.
      • Roll out pec minor.
    • Kelly Starrett: Reset Pelvic offset
      • Lie on back with legs up, push and pull legs alternating, opposite each.
      • Put a ball between knees and squeeze the ball in.
    • Alex Callister – Chiropractor
      • Tight TFL causes my leg to sprawl out when lying. Couch stretch arm up and turn away
      • Bird dog
      • Cow/cat stretch
      • Engage core for all exercises
      • Roller for neck with elbows in to sink in more
      • Activate glute until it feels equal for both sides.
    • Miscellaneous / Program-Aspecific
      • Drink lots of water to hydrate discs0.
      • Lynx back traction
    • My Personal Most Efficient & Effective
      • Hip stretch will sitting, pushing down on knee.
      • Glute/Hip stretch on table
      • Founder hamstring stretch with legs shoulder width apart (from Eric Goodmans Foundation Training)
      • Hamstring stretch with hip traction (pull top of femur to back of pelvis (compensate for it getting pushed to front from sitting)
      • Quad/hip stretch flexing with glute flex
      • Glute bridge correctly
      • Diaphragm breathing using TVA to pull all air out0.Hanging / traction gentle on non workout days.
      • Ab exercises that keep back flat and low back pressed on floor straight.
      • Workout: single leg squats, db rows, get ups0.Founder Workout / True to Form0.
      • GST
    • Yamuna
      • Sacrum pelvic rotation, one leg up and down, two leg up and down
      • Roll around sitz bone. Roll over sitz connecting to hamstring. Then roll in a bigger around sitz bone.
      • Sit on two balls, one for each calf
      • Stand with feet under hips
      • Breath with diaphragm and TA antagonism. Belly first, then chest expand, vice versa.
      • Never roll over lymph nodes, tail bone, or lower ribs.
      • Sits expand as you squat down, and squeeze together
      • Use black ball to lie on hip bone, then roll hips to get psoas right inside.
      • Sit on grey ball with sacrum and being both legs up using core (TA, Lower abs, “guts”). Relax ab muscles and everything else.
    • .Gokhale Method
      • Stretches
        • Warrior III (T shape)
        • Pec stretch with hands linked back
        • Trap/Neck Stretch
        • Lying hamstring stretch (3 leg angles)
        • Paper Clip
        • Lunge
      • Exercises
        • Laying down leg cycling keep rib anchor
        • Knees ositioned slighly outward
        • Don’t lock knees
        • Back curvature: Accentuated pelvic anteversion (forward tilt – front of belt should be below back of belt) with fairly straight / gentle curvature of the lumbar, thoracic, and cervical back). 0
        • Note: A lumbo-sacral angle, natural curve of very low spine is different than a sway back in the lumbar area.
      • Want butt behind you, don’t tuck in butt contrary to popular advice.
      • Avoiding hyper extending spine posture: lean back on heals and pull ribs forwards to straighten back
      • When sitting, have hips slightly above knees, so raise chair.
      • Sit stretch: sit back in chair, hinge forward, push down on chair handles with handles to create extra space, then roll back with shoulders back on chair
      • Shoulders, one each time, a little forward, a little up, a lot back, and relax.
      • Flex butt while walking 24/7 until next foot is down. Standing: have weight on heels for better pelvic alignment Stretchlying
      • Have pillow under knees
      • Bend knees while lying down and use elbows to prop yourself up
      • Use elbows to dig into bed and slowly, vertebrae by vertebra, lie down.
      • Stretch out neck, tucking chin.
      • Extend legs down and externally rotate
      • Inchworm exercise: scrunch feet on floor
      • Neck shear: move neck left to right without moving shoulders
      • Hair pull: grab back of hair and pull up to move the head back into proper alignment with chin more down.
      • Toe tap Egoscue (www.egoscue.com) Egoscue is a postural therapy program with 24 clinic locations worldwide. The program is designed to treat musculoskeletal pain without drugs, surgery, or manipulation. It was instrumental in reducing and eliminating my back pain.
    • SHOE HEEL REMOVAL AND VIBRAM TRAINING. Chronic use of high-heeled shoes usually results in some degree of kyphosis-lordosis and related pains in the lower back and mid-upper back.
    • When sleeping on side, don’t have top leg be bent and up to hip, so your hip does not shorten.
    • Wear flat shoes so Achilles’ tendon does not shorten.
    • Sit crossed legged on couch or sit on floor leaning against couch.
    • Apply Magnesium oil on back
    • Foundation Training
    • Maintain enough red fiber muscle instead of white fiber by doing plank variations with spinal neutrality but ab tension.
    • Avoiding bending and twisting.
    • Scorpions (use glute, don’t excessively twist spine)0.The Founder0.
    • Wag Dog
    • Quadraped spiral (Cat stretch in circular motion)
    • Windshield wipers (with head turn) – DO NOT lose tension or hang instead of using your abs
    • Avoid bending over and picking up heavy dumbbells. Opt for barbells instead.
    • Rectify Hip Internal Rotation Deficit
    • Seated Torso Twist
    • Use spine only to twist your body and hold for 30 seconds, breathing deep into lower abdomen.
    • Seated Forward Bend
    • Breath deeply into lower back0
    • Cat Stretch
    • Exhale as you arch your back toward the ceiling and pull stomach in towards your spine
    • From Select PT
      • Use rope around pain point of back, pull up and do 10 toe touches and 10 back extensions, twice a day
      • Stretch hamstrings via pulling with hands around knee
      • Side-lying hip abduction0.Clam Shell 45 degrees
      • Side-lying leg circles
      • Side-lying leg kicks
      • Knee to chest transverse plane
      • Be symmetrical at all times.
      • don’t favor one side
      • Sit down with my left leg to offset my strong right glute.
    •  Get up from lying position from your side instead of crunching forward.
    • Sit up by coming directly up rather than hunching forward.0.Stay active, walking is great.
    • Walk by having heal hit ground first, then two upper bones evenly.
    • Wear good shoes:
      •  Flat or very little heel to prevent lumbar erectors having to excessively work to balance yourself
      • Have a little arch support and cushioned insoles
      • provide good traction
    • Take creatine and bromelain (in pineapple) which MAY improve pain symptoms
    • Do not ice low back as this increases stiffness and pain. Conversely, heat therapy improves symptoms
    • Endurance training (12-50 repetitions) to master range of motion and ameliorate any trigger points/muscle knots 0.Avoid arching back for exercises. Instead, tuck butt in a little for exercises like squats and deadlifts where it is easy to extend back otherwise.
    • Lie down correctly: touch ground with your sacrum, lay your palms on the ground, and slowly lower yourself back, taking care to actively lengthen your spine – vertebrae by vertebrae – by pushing through your hand0.Avoid hip shortening exercises like knee ups
    • Stand correctly
      • Feet pointed forward, not duck footed
      • Glutes and abs lightly engaged
    • Avoid sitting for prolonged periods of time.0
    • Ergonomics
      • Look down slightly at screen tilted slightly upward
      • Flat keyboard with wrist support
      • Screen about two feet away
      • Inclined footrest0.Aeron is a good brand for chairs0
      • MIRRA by Herman Miller is a great chair
      • Sit in a straight back posture, not curved in extension or flexion.
      • Sit by backing butt into chair and flexing abs into straight posture
      • Better to sit yet get up frequently than to stand for long periods of time
        • Standing for periods of time increases your risk of carotid atherosclerosis0.It’s not good enough to just get up from sitting. You have to use your back muscles to prevent stiffness.
        • Air squats
        • Toe touches (not sure if this rounding of back is beneficial though, controversial)
        • Avoid rounding of the back, especially for stretches or exercise
    • Sleep on a firm bed 0.Keep Abs engaged and back straight for all exercises
    • Nerve flossing to rectify Piriformis Syndrome0
      • Sit down and straighten one leg with toes pointed towards ceiling and pull head towards chest.
      • Pull leg sideways on other leg while sitting and sit up in good posture, pull tight, then release, repeat. (Can do this lying down)
    • Eliminate Hyper-Lordosis / Excessive Anterior Pelvic Tilt /  Lower cross syndrome
      • Maintain digestion health (eat well)0.Practice thrusting hips
      • Stretch/SMR Hip flexors, Rectus femoris, and Spinal Erectus (which pull pelvis towards anterior. ) Downward dog stretch
      • Loosen Psoas Muscle
      • Don’t tuck feet under chair when sitting
      • Sit in the back of your chair; don’t sit with back up and arched on edge of seat
      • Band pulling perpendicular to leg hip external rotation stretch
      • Band pulling leg forward hip flexor stretch raising arm up to stretch psoas
      • Band pulling leg towards butt hamstring stretch
      • Lying on back legs up spread apart externally rotating
      • Warrior Lunge
      • Hip Flexor Stretch with turn and twist away and open0.Squat to Stand with Reach
      • Squat stretch (up and down with elbows pushing out)
      • Dog Fire Hydrants
    • Glute/Hip Stretch: Leg up on desk sideways (or on floor for starters), stretching all 3 directions (body facing front, left, right)
    • Foot up on wall quad stretch
    • Hip mobility exercises
      • X band side step (targets glute medius and minimus Hip abduction exercise (band around knees lying down)
      • Eliminate slouching shoulders
      • Shoulder dislocations
      • Strengthen Glutes, Hamstrings, and Abs (which pull pelvis towards posterior)
      • Glutes
      • Lay on flat surface, cross leg onto back of other leg, and pull up with the leg hanging off the surface while keeping abs flexed
      • Swiss Ball Reverse Hyperextensions0.Glute Bridge w/tummy vacuum
      • Lunges
      • Deadlifts
      • Abs
      • Supermans (thumbs up, feet pointed down, flex gluteals and abs)
      • Planks
      • Side Planks
      • Birddogs
    • Back friendly crunch
      • One leg bent, one straight0
      • One hand behind head, other below arch of back0.Short range of motion
      • Tummy vacuums
      • Don’t stretch hamstrings
      • Self Myofascial Release
    • Best trigger points for low back pain:
      • Thoracolumbar corner: nook between lowest rib and spine
      • Bottom of low back muscles, closest to pelvis
      • Gluteus medius and minimus, located on the side of butt closest to upper torso
      • Lie down, put softball under one glute, and bend that knee up and down
      • Upper part of gluteus maximus, located just below the pit of the low back
      • Quads, Hips, IT Band, Calves, Groin, Lats
      • Glute Piriformis Release
    • Psoas release: lay on ball 1-2 inches to left (then right) of belly button and push into ball while internally and externally rotating leg
    • Roll calve sitting back of wall
    • Pinch pecs and lift arm up
    • Stand up to roll back with baseball
    • Reduce forward head posture (Kyposis)
      • Neck stretches
      • Grab side of bench sitting up and stretch neck sideways pushing down with other hand (push-release technique for better stretching)
      • Nose nod down, the pull head down with hands
      • Nose nods, keeping neck straight, then pull head back
      • Stand with back to wall and push arms up and down the wall with hand always pointed towards the ceiling. Nose nod position, with tongue pushing on roof of mouth.
      • Pinch Shoulders back and down, chest out
      • Top third of monitor screen is at eye level
      • Overhead Squats
      • Trap Raises / Deadholds (hold bar in shoulder back position)
      • Roll out shoulder blades
      • Thoracic Extension Mobility
      • Swiss ball arms straight roll (lat stretch)
      • Foam Roller extension (lying on it and roll head back breathing very deeply)
      • Rigid Back extension (push back upper half of back over chair)
      • Wear the right shoes (research needed)0.Strengthen Multifidus Muscles
      • Lying on back and rotate hip towards spine0.Birddog0.
    • Fix My Back Pain
      • Internal back reshaping
      • Hands reaching upwards: 5-10 breaths for decompression
      • .ASR Joint Regeneration supplement
      • Outer Back reshaping
      • Change your seating positions frequently throughout day.
      • Tilt pelvis forwards or backwards to always have lower back muscles turned off
      • Swing arms from shoulders rather than elbows while walking
      • Deadlift and Kettlebell are great to learn to move from hips rather than back
      • Keep spine in naturally straight while sleeping0.Side sleeping: place towel/pillow around side to avoid side curving of spine
      • Avoid bending spine in morning (for an hour after waking up) as it is more prone to injury
      • Pre-workout
      • Stomach breathing to relax
      • Wall walks with hands, keeping abs tight
      • Knee ups slanted against wall: front, left, right
      • Walk with dumbbells keeping abs tight
      • Walk with dumbbells, one arm in air
      • Walk while holding one dumbbell on side
      • Post-workout
      • Stomach breathing to relax
      • Lie down and internally and externally rotate hips (tighten abs to avoid extension)
      • Same as above, but with feet wider apart
      • Foam roll back keeping lower abs locked so you never extend lower back, pushing with feet up
      • Sit on bench, move side to side with only the mid back moving, keep abs tight to avoid lower spine movement
      • Roll out quads, hamstrings, and piriformis (glute area) while keeping back straight (flexing abs)
      • Stretch quads
      • Stretch hamstring by standing and bending at hips with one foot out toes pointed up
      • Stretch piriformis by standing straight against wall and bringing knee to chest and inward a little
      • Spondylolysis: extension intolerant (me I believe)
      • Avoid extension during workouts; don’t let your form slip into an extended back
  • Elbow Pain
    • If you are experiencing elbow pain during the crab this indicates that you have tight biceps and are over stretching them during the position.
    • To reduce the intensity of the Crab on the biceps/elbows simply allow the shoulders to drop back behind the hands until your elbows are pain free.
  • Bulletproof sinus iodine suck in through nose.
  • Dr. Michael Ruscio is considered a leader in the functional medicine movement, as both a clinician and lecturer. Can see patients remotely and order lab tests.
  • PEMF device to generate new stem cells and boost blood flow. Good for healing injuries / join pain.
  • If antibiotics don’t work or you want to avoid, take one clove of garlic every 2 hours or so.
  • Find Functional / Anti-Aging / Naturopathic Doctors.
    1.https://www.functionalmedicine.org/practitioner_search.aspx?id=117
  • Get in ear headphones not over ear smashing ear which puts pressure on trigreminal nerve
  • Zona for high blood pressure
  • Can fix your vision through certain training techniques. Look far away, then look close.
  • Fix adrenal fatigue
    • Shilajit
    • If you can add in the next month or so, 10 minutes – even 5 minutes – of deep breathing into the belly 2x/day.  This can begin to signal your body to move out of sympathetic overdrive (fight, flight, freeze) and more into parasympathetic mode (rest, digest and repair).  Best to do this 1st in the am, and again before bed.  Huge biochemical and  positive changes with deep, meditative breathing, and critical to adrenal health
    • High nutrient dense foods
    • Decrease bad foods (heated vegetables oils, sugars, white bread, stimulants/coffee)
    • 2-4 weeks of very light exercise, yoga, etc.
    • 2x fish oil (4-6 grams), vitamin d, k2
    • 90 Day Protocol form Human Garage
      • DIETARY SUPPORT

      * Get to know your average carb intake. Then reduce your carbs to about 85-95 grams/day AND get those carbs from healthier sources listed below.  If you don’t feel so good after going that low, experiment with increasing it to 100 or so.

      * Best carb sources are sweet potatoes, hard squashes, low sugar fruits like blueberries, strawberries, quinoa and buckwheat.  Worst carbs are wheat, rye, barley, sourdough (all contain gluten and gliadin), sugar, alcohol, and potatoes, and other grains like corn and rice.  Does it mean you can never have them?  No.  It means choose better sources as often as possible.

      * When counting carbs, you don’t need to be exact, or count all foods.  Just count grains, alcohol, yams, potatoes, squashes, fruits and desserts.  Try living by the 80/20 rule AFTER the 90 days, if you/we see a good improvement on your test and how you feel.  For now, it’s best to do the 100% or 90/10 rule.

      * With high inflammation, I always suggest folk quit wheat/gluten, dairy and sugar for at least 30 days, ideally, forever. People who eat a lot these foods often notice a big reduction in pain, increased weight loss and mood improvements.

      * Consider substituting sugar, honey, syrups etc (if you use these) with stevia or monkfruit.  The two best sweeteners I’ve used are SweetLeaf Vanilla Creme and You Are Loved Foods monkfruit & stevia combo “WeLuvYa Sweet”.

      * For a lot of people, the missing link is more fat.  Experiment with incorporating good fats like avocado, ghee, coconut oil, olive oil (unheated is best), and fish and fish oil supplements, most nuts (if not roasted, but soaked and dehydrated).  You can find these at Erewhon and Whole Foods.  There is ample research showing that high quality fat, helps people lose weight, mainly through reduced inflammation, satiety and blood sugar stabilization.  And avoid bad fats like soy, corn, rapeseed, and canola, that contribute to weight gain, inflammation and heart disease.

      * Eat one meal a day (at least) mindfully.  Take 4-5 deep breaths, smell your food, give gratitude, and enjoy the meal slowly.  HUGE for improving digestion, and in turn, all other biomarkers.

      * If you drink coffee or use caffeine, it is good to reduce AND replace with something much easier on your adrenal glands like Rishi Matcha Tea.  The caffeine in matcha tea is slowly released over a 6 hour period of time, and the theanine is great for focus and calm.  People feel really good on this tea!  Another great coffee substitute, and one that will support your adrenal function, and blood sugar, is Macaccino Black Reserve.  It’s about $36, but it’s 30 servings and it’s so delicious and energizing, it should make reducing and replacing coffee easier!

      * When asking a water store how they purify the water, Reverse Osmosis, Charcoal and UV light are all good methods (they each do different things) of purifying.  Get a crock and some 2-3 gallon bottles (or glass is you can carry and afford) and move away from bottled, BPA leaching bottles and cans as soon as possible.

      * Don’t drink cold water, and don’t drink with meals (shock to digestion and doesn’t hydrate in the former, dilutes stomach acid in the latter).  Have water and other liquids hot or room temperature, and drink 30 minutes before eating, or an hour after meals.

      BLOOD TYPE LINKS

      * At some point find out you blood type.  Test kits are easy and cheap:  https://www.amazon.com/Blood-Type-Eldoncard-Typing-Test/dp/B00O2SRL12

      * Explore the Blood Type O diet and see what you can incorporate or take out for further improvements.  Here’s the link:  https://www.drlam.com/blog/blood-type-diet-chart-type-o/16980/

      Here are the links for the other blood type diets:
      https://www.drlam.com/blog/blood-type-diet-chart-type-a/16955/
      https://www.drlam.com/blog/blood-type-diet-chart-type-b/16963/
      https://www.drlam.com/blog/blood-type-diet-blood-type-ab/16971/

      SLEEP AND STRESS

      1.  Adjust your sleep where possible to be asleep by 10:30.  7.5 – 8 hours is ideal.  Every hour of sleep we get before 12 am, is the equivalent of 2 hours of sleep after 12.  This will assist those tired adrenals to begin rebuilding.

      2.  If you can add in the next month or so, 10 minutes – even 5 minutes – of deep breathing into the belly 2x/day.  This can begin to signal your body to move out of sympathetic overdrive (fight, flight, freeze) and more into parasympathetic mode (rest, digest and repair).  Best to do this 1st in the am, and again before bed.  Huge biochemical and  positive changes with deep, meditative breathing, and critical to adrenal health.

      •  Hopefully, when we retest in 90 days, we’ll see the improvements, and you’ll feel them as well!   Contact me anytime if you have more questions.
  • Natural and Healthy Decongestant
    • Betel leaves also contain ample quantities of B vitamins, ascorbic acid and carotene. And they’re a great source of calcium and iron.
    • Traditional healers on Bali often combine with betel leaves with clove, the unopened pink flower buds of the evergreen clove tree, which is native to Bali. Clove contains a large amount of the key compound, eugenol.7
    • Studies show that eugenol increases levels of the body’s most powerful antioxidants, glutathione and superoxide dismutase.
    • To relieve congestion, I recommend what traditional healers on Bali recommend:•Wrap clove in a betel leaf
    • Then chew
    • In a short time, your mucous will break up and airways will clear.
    • You can find pure Piper betel leaf extract or betel leaf oil, as well as, clove, in Asian markets or online.
    • You can also try steam inhalation. Include two drops of betel leaf oil in boiling water X  accelerate the effects of the vapors and breathe it deeply into your lungs.
  • Parasites
    • Parasite cleanse: https://organicolivia.com/product/paraproformula/
    • 1.Risks
    • 1.Sushi
    • 2.Living with pets
    • 1.Pets have dirt and poo on their fur.
    • 2.Don’t let them lick your face
    • 3.Poor diet (“they love the food you love, and hate the food you hate”)
    • 1.Sugar
    • 2.Carbs
    • 3.Processed foods
    • 4.Touching dirty/common surfaces, which worsens by touching any part of face including ears.
    • 1.Avoid walking on grass where dogs poo; parasites can transfer through skin
    • 5.Symptoms
    • 1.Tired a lot
    • 2.Sleeping problems
    • 3.Itching
    • 4.Weakness
    • 5.Headaches
    • 6.Lack of appetite
    • 7.Hungry a lot (for sweets and carbs)
    • 8.Depression
    • 9.Skin problems
    • 10.Joint pain
    • 11.Sinus problems
      • 12.Breathing and lung problems

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