Physical Living » intu-flow

Q+A: Can You Get Injured From Gentle Exercise?

John — Wed, 13 Oct 2010 15:50:45 +0000

QUESTION:

Hey John, I’ve never contacted you before but your website has been instrumental in shifting my training focus from Dragon Door and Kettlebells towards Circular Strength Training with a long-term view to MovNat or Parkour-style movement skills.

Grandiose plans to be sure! A journey with a thousand steps and all that, I decided to concentrate on Intuflow and for the last 3 weeks have been doing the beginner level daily. My problem is that I’ve started picking up some injuries even from that! Lower back and shoulder. Some parts of me, like my wrists and knees, feel great from the practice. Is it normal for some folks to pick up niggles even from simple mobility drills?

It seems that no matter what I do lately it, aggravates some part of me. I shall be going through the video again but I’d appreciate your thoughts given that I know you went through a steep learning curve with mobility stuff yourself.

Thanks, Colin

ANSWER:

First off, I can definitely relate. I’ve been there, and I’ve been frustrated just like you. You’re only in three weeks (which is great!), and that’s enough time to learn quite a bit about your mobility. You’re facing resistance to the changes you’ve made in your training program, and you’re asking for help, which means that you’re committed to seeing this through to success. Keep it up, Colin!

Now, that is a GREAT question because you bring up a very important point concerning the nature of Intu-Flow joint mobility training (or any prehabilitative training, for that matter). Nobody starts a new training program with a blank slate. We all carry a lifetime of tensions, hidden or known pains, weaknesses, stored deficits, and general limitations throughout our bodies. These are issues that are present in the body before you even started your Intu-Flow training, and for most people, this is exactly why they start an Intu-Flow practice in the first place. Prehabilitative training is, in part, a process of cleaning the slate to remove these impediments. In doing so, you directly confront your restrictions on a daily basis, seeking to slowly unwind them through gradual tension release and the recovery of basic ranges of motion.

Using Intu-Flow properly will never create a new injury in your body. If you get injured from Intu-Flow, then you’re not using the program correctly and you should either review the instructions or hire a CST specialist to guide you. What can happen is an Intu-Flow practice may uncover a hidden impediment that you were unaware of until directly confronting it. Perhaps you’ve never moved your shoulders through all 6 degrees of freedom, and once you finally try it, you quickly learn that there’s some pain due to an underlying injury. For instance, some people have no problem moving their scapulae through a full circle (shoulder shrug circles). However, they may struggle to move their humeral shoulder into top/back position without pain. This is a common issue that only becomes known if you actually perform the movements to test your mobility.

What often happens, is someone starts a joint mobility program expecting to make rapid progress and start feeling wonderful now that they’re drinking from the fountain of youth. The reality is that most people immediately discover they are actually debilitated in many ranges of motion. This is some of the best news anyone can receive because you literally shine a spotlight on your weaknesses. It’s humbling and uncomfortable, but it’s also comforting because you now know exactly what you need to be doing. You know that you have some issues in your shoulders and lower back, and you wouldn’t have known that if you had not started directly confronting them through a holistic mobility practice like Intu-Flow. This is exactly why Intu-Flow works top to bottom, core to periphery, while hitting every single joint in every degree of movement freedom.

If you’re new to CST, or programs like Intu-Flow joint mobility and Prasara Yoga – even if you’re new to any form of pre-habilitative training (tai chi, qigong, yoga, etc.) – then it is highly likely that you will discover some underlying problems in your movement – usually immediately. These problems can be movement restrictions, tension, or pain from an injury. It’s not that Intu-Flow CAUSES injuries from practice, but rather that it UNEARTHS injuries that were already there, just not yet known to you.

The realization of your impediments is only the beginning of a successful mobility practice. That’s why the beginner level of Intu-Flow is used specifically for recovery of the basic ranges. Recovery must happen BEFORE any coordination or refinement takes place. This process is a necessary step to further advancement and unlocking your ability to experience flowstate. Welcome the challenge, and know that you’re doing the best thing you possibly can by confronting these issues head-on each and every day.

One last thing… you wrote:

“with a long-term view to MovNat or Parkour-style movement skills. Grandiose plans to be sure! A journey with a thousand steps and all that.”

Let me ask you, why wait to start learning MovNat or Parkour? If that’s what you want, then go get it. You don’t need to accomplish X, Y, and Z before you start a movement practice like MovNat, Parkour, or Kung Fu. You just need to start. Forget about trying to aspire to an unconscious (and nonexistent) standard. You don’t need to attain a certain conditioning level or health status to begin improving your basic movement skills. Set your own standards, and start today. You’re only limited by your level of commitment and diligence. Besides, you’ll never wake up and realize, “ok, now I’m ready for some “real” training.” You don’t need to pay a price to get admission to better movement. You just have to show up. The process of cleaning the slate is never ending, and you’ll never truly have a clean slate to work from. Life is anything but static and controlled. It’s dynamic, random, and chaotic. There is very little order. And so we address this in our training by not letting life get in the way. By striving for improvement even amidst the chaos. Don’t hesitate to pursue what you truly want. Before you know it, it’s too late.

My readers can learn the full beginner level of the Intu-Flow Joint Mobility Program, which is available for free here:

http://physicalliving.com/resources/circular-strength-training/mobility/

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P.S. I shouldn’t neglect to add that even gentle exercise programs like Intu-Flow can, in fact, directly cause injuries if used improperly. That’s why CST uses tools such as the Intuitive Training Protocol to help us utilize the program effectively without injuring ourselves.

P.P.S. If you notice a reduction in your symptoms, then I think it’s safe to say that you’re improving your health and recovering from any underlying injuries. However, if the pain does not diminish, or gets even worse, then you should definitely visit your doctor and start working with a good physical therapist to help you heal. Personally, I’ve found that most “niggling” injuries can be worked out through an intuitive practice using Intu-Flow, but chronic injuries almost always merit the attention of a medical expert. And of course, it’s never a bad idea to be overly-safe, and get all issues checked out with your doctor anyways.

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Training Journal Update: Moderate Intensity Day

John — Tue, 23 Jun 2009 00:19:53 +0000

June 22, 2009 – Moderate Intensity Day

I was sedentary almost all day today. Naturally, I couldn’t wait for my evening session.

After dinner, I did Intu-Flow Intermediate level, with some other exercises added in where I needed it most.

I followed the joint mobility session with a FlowFit session/test. I did FlowFit level 3 for 14 rounds in 13:45.

One of the requirements for the Circular Strength Training Certification is to be able to do 14 rounds of level 3 in 14 minutes, so I passed my self-test.

Let me tell you, if you want a program that will have you working up a sweat in less than 10 minutes, then give FlowFit a try. I was making it a point to keep my exertion as minimal as possible – I just wanted to pass the test, really – but I started really breathing and I’m drenched. I’ll probably have to drink at least a quart of water before bed just to replace what was lost. This one is ideal for burning fat all over your body and building muscles in places you probably didn’t know you had them!

I haven’t done FlowFit in awhile, and surprised myself with my performance. I didn’t expect to be able to maintain optimal technique for all 14 rounds, but that’s what happened. I finished each working set in about 45-50 seconds, and then rested for the remaining 10-15 seconds while shaking out my legs and torso.

I will be finishing the evening with some Prasara BodyFlow yoga flows. I’m going to work on Forest flow and Flock of Pigeons Flow to hit these legs.

Later!

Fitness Professional and CST Athlete

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John's Training Journal Update – Day 1 of the 100 Day Challenge

John — Fri, 10 Apr 2009 18:56:02 +0000

4/10/09 – No/Low Intensity Day

The 100 Day Challenge Officially starts today, and part of that challenge for me includes physical preparation for the Circular Strength Training certification seminar in August.

It was such a nice day, that I did all of my training outside in the sunshine. I began with a very thorough session of joint mobility training using the Intu-Flow longevity system. I spent about 40 minutes in total working each joint through mixed levels of sophistication. I spent a lot of time on my shoulders, arms, and legs especially.

Then, after playing with the dog for a little while, I practiced some FlowFit rounds to prepare for the upcoming focus in my training cycle. Here is one of the rounds I filmed for you:

Flowfit – levels 3 and 4 demonstrated

I’m pleased with my performance, although I think my leg swoop was a little off today. I thought it was funny when the sun came out during my upward facing dog – it had been cloudy up until then. I may take the dog for a walk later, and I plan on practicing Forest Flow from Prasara Yoga before the end of today. I am also happy that there is very little muscle soreness after yesterday’s high intensity clubbell training session.

Have a great weekend, and, if you’re with me, enjoy the first day of your 100 Day Challenge!

To your health and success,

Fitness Professional

P.S. you can find more info about the Flowfit conditioning program here:

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John's Training Journal Update

John — Thu, 02 Apr 2009 21:22:53 +0000

4/2/09 Movement and Practice Day

Training has been a little hectic lately, as several things have been coming up to try and put a wrench in my progress. I have maintained a daily physical practice since my last update, but it hasn’t been as structured as I’d like it to be – but that’s how life is sometimes. I’ve done what I can, and it’s been more than enough to keep me rolling.

Earlier in the day, I picked up the 45 lb clubbell for some two-handed swipes – it was more practice, not training.

Today, I went for a 2 mile walk with my dog Ronin. We ran about a half mile of that, and sporadically sprinted about 50 meters a couple of times. I don’t like just walking or just running, I’d rather mix it up a bit and challenge myself in new ways. Ronin did much better on the leash today than yesterday. He didn’t pull except when a couple of dogs charged him from a neighbor’s yard.

After my walk, I spent about 45 minutes on a very thorough, and much needed full body joint mobility session using the Intu-Flow Longevity System. I spent extra time on my arms and legs, but each joint got a thorough wash. I feel great by the way!

Then I did some 15 lb clubbell practice – swipes, mills, circles, casts, and cleans mostly. I kept my exertion low, around 3 or less. I need to focus more on recovery today, than trying to stimulate an adaptation. It was purely technique practice.

Notes: my legs are still pretty sore from some bodyweight training yesterday (squats, lunges, jumps, pistols, etc.), so I’m going light on my legs with the clubbell practice. Tonight, I’ll practice Spider Monkey flow from the Prasara Yoga DVD which I just learned this past week. I think Spider Monkey is the hardest of the 5 flows for me. I’m having trouble transitioning from starfish to the single-leg downward facing dog (can’t remember the name). It’s a very strength-challenging yoga flow.

Until next time!

To your health and success,

Fitness Professional and CST athlete

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Dogs Don't Run In Circles For an Hour – and neither should you!

John — Fri, 27 Mar 2009 18:38:12 +0000

I read this quote in an article from the April 2009 edition of Men’s Health magazine (It’s a great article, I highly recommend you check it out here). This section is talking about Erwan Le Corre, the founder of MovNat, and how he has stepped outside of fitness routine and has adopted a more playful method of pursuing fitness and health. I posted a quick mini-review of his promotional video – which is awesome, by the way. You should check that out before you read this, if you haven’t already: Ditch the Zoo, and Get Back to Nature

From Men’s Health article:

well, maybe some dogs do... but not for an hour!

But Le Corre’s most important breakthrough might be the way he’s welded purpose and playfulness. When he jumps and tumbles and chucks stuff around, he looks just like a kid mucking in the backyard. Zehr believes that could be the way we’re hardwired to work out. “You never see your dog running nonstop around and around in a circle for an hour,” he points out. “If he did, you’d think there was something wrong with him. Instead, he’ll chase something, roll around, sprint, rest, mix things up. Animal play has a purpose, and it’s not hard to surmise that human play should as well.”

What an awesome perspective for human fitness and movement, Le Corre acting just like a kid playing in the back yard. This is how we should view our own fitness training, like it’s the best part of our day. “I can’t WAIT til I can go out and train! (play)

But what really struck me was the note about how dogs never run around in circles for an hour – they play, which involves all sorts of athletic maneuvering.

There is no doubt that we have forgotten how to play in our culture (myself included – I almost entirely forgot how to play once I entered high school and was bombarded with structure, routine, and expectations.) I am slowly trying to creep out of that and enjoy the benefits that play and fun offer us.

We see this inability to comprehend or practice “play” most obviously in fitness culture. Go to any “health club” and you’ll see what I mean. Take a walk over by the cardio machines where people are literally running or stepping in place. Not only that, but they are trying to block the experience of their own personal transformation. They don’t even want to think about exercising – they just want to “put in the time.” GET IN, GET OUT!

This is why we see people reading books and magazines, listening to their ipod, or watching TV while they trot, row, or pedal. They view exercise as work, instead of play.

Now, hear my heart on this. I’m not saying that exercise machines are bad because they serve a tremendous need in our modern society. I understand the need for convenience, I understand the need to “shut everything out” and to de-stress from a long day. I used treadmills and exercise bikes for entire sports seasons during the wintertime. I get it!

But I’ll tell you one thing. I’ve been on both sides of the fence, and while figuratively running around in circles has it’s health benefits (burning calories, etc.), I prefer the freedom and happiness that comes from being actively involved in my fitness, by being mindful of my movement and health, by accomplishing things that most people wouldn’t dare attempt (and things that I wouldn’t have dared attempt before!).

I’ve tasted the benefits that free expression of fitness provides, and I don’t want to try another flavor. I’m satisfied, and at the same time, dissatisfied because I know there is so much more. The rabbit hole goes so very deep when it comes to exploring the depths of your athletic potential.

Now, I know that most of my readers aren’t the type that exercises on cardio or any machines at all. I’m confident that you know the risk:benefit ratio when it comes to using any type of machine – and that I don’t recommend using them except in the cases of rehabilitation under the guidance of a qualified physical therapist. But just because you’re not using machines, doesn’t mean that you are completely free within your training program.

Some training methods and programs have been around long enough that they have gained the ability to trick us into thinking that they are the “end all, be all” – just out of being the common practice for so long. It’s not the truth. Just this week, I debated with someone over the issue of using barbells vs dumbbells. This guy couldn’t understand that barbells are NOT the best training tool for all goals. Of course, they have value, of course they are useful, and of course they are the best tool for their intended purpose – lifting weights such as in powerlifting and olympic weightlifting. But they aren’t the absolute BEST training tool for ALL strength-related goals. I thought this was common sense, but apparently not. This is a perfect example of being trapped within a dogma, a mentality, the notion that “I’ve got it all figured out.”

We’ve been taught that lifting weights and cardio are the secret to long-term health. Sure, they are valuable, but they are NOT the only path to enlightenment, and they certainly aren’t the END ALL, BE ALL.

I’ll tell ya one thing, I’m more inclined to trust my gut feeling, and my instincts, when it comes to training. Of course, I look to what has already been theorized and proven for guidance, but I don’t set up limits or boundaries based on what I’ve read or heard. I know that paradigm after paradigm has been broken about health and fitness, and it’s going to keep happening – and I’m going to be one of the ones breaking them (and so are you since you’re here challenging your beliefs, saying no to status quo, and committing to positive change).

If you feel trapped in a program, it’s because you ARE trapped – your intuition is spot-on and you should trust yourself. If you aren’t feeling stronger, healthier, and happier because of your training – then your program isn’t serving you well. If you get injured constantly, then your program isn’t serving you well. If you haven’t made consistent, measurable progress in the last month, then your program isn’t serving your well. You could be setting personal records on a weekly basis. You could be shifting your focus away from training and towards playing, away from numbers and towards performance, away from structure/routine and towards your own expression of freedom. There is so much more out there to be had than just lifting weights and cardio.

To your health and success,

Fitness Professional

P.S. One practical step that I took to start challenging my beliefs about training was by adopting a daily joint mobility practice, and I began with the Intu-Flow Longevity System. I’ve practiced this everyday for the past 3 years and can’t say enough about the benefits I’ve experienced. I describe this as likened to a key that opens a secret garden of human movement expression, and I now understand why joint mobility training is often referred to as the “Fountain of Youth. Check it out here:

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