Movement Logic: Strong Opinions, Loosely Held

Welcome to Episode 42 of the Movement Logic podcast! Laurel goes it alone this episode to unpack six common myths that still inform the way movement teachers and even clinicians think about and talk about the body, to potentially harmful effect.

You will learn about:

• The Magical Low Back Exercise Myth
• The Poor Body Design Myth
• The Posture Predicts Pain Myth
• The Scapegoated Isolated Muscle Myth
• The Fragilista Warning Label Myth
• The Muscles As Modeling Clay Myth
• How questioning your own beliefs as a teacher helps you be a better teacher.
• How challenging your student’s beliefs may not be as productive as actively listening to them, and creating motivating, positive, and enjoyable movement experiences for them.

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Book Explain Pain to recommend for your clients

Papers

Does unequal leg length cause back pain?

No relationship between the acromiohumeral distance and pain in adults with subacromial pain syndrome: a systematic review and meta-analysis

Paul Ingraham -

The Complete Guide to Low Back Pain

Should We Stop Teaching Yoga for Low Back Pain?

Complete Guide to Plantar Fasciitis

Physio Network -

The McKenzie method for (sub)acute non-specific low back pain

Posture and time spent using a smartphone are not correlated with neck pain and disability in young adults: a cross-sectional study

Is neck posture subgroup in late adolescence a risk factor for persistent neck pain…

Greg Lehman - Do our patients need fixing? Or do they need a bigger cup? and How to Better Treat “Shoulder Impingement”

Ian Griffiths -  The myths of foot orthoses

Julie Weibe - To Kegel or Not to Kegel?

Welcome to Episode 41 of the Movement Logic podcast! In this solo ride, Sarah gets even deeper into the ins and outs of motor learning. Specifically, further components that can be easily brought into your class to help your students’ and clients’ motor learning.

You will learn:

• What is motor learning (a brief review)
• Motor learning stages: cognitive, associative, automatic
• 3 New methods to improve motor learning separate from cueing
• How Harry Styles' dancers displayed phenomenal skill at dealing with contextual interference at the Grammys this year

And more!

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Sarah Court Motor Learning Presentation

How to Dance the Funky Chicken

Harry Styles Grammy Performance 2023

Welcome to Episode 40 of the Movement Logic podcast! In this fourth BONUS episode about cueing, Sarah sits down with Trina Altman to discuss the role creativity can and should play in our cues.

You will learn::

• What are the essential components of creativity
• How teaching is an inherently creative occupation
• Using constraints to develop creativity in movement
• The freedom of giving yourself permission to use what’s available in novel ways
• Why simple cueing trumps flowery cueing for students
• How your other movement methodologies can refresh your  using language
• Why the best solution is the simplest solution most of the time
• Why showing up as yourself is the most creative act you can do as a teacher
• The value in teaching the same sequence multiple times to the same group
• How studying a different modality can refresh your creativity in your teaching and cueing

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Study with Trina Altman

Welcome to Episode 39 of the Movement Logic podcast! In this episode, Sarah takes a trip back in time to find out: Where did the ubiquitous 3x10 come from? It’s a wild ride that takes her down more than one rabbit hole and brings us face to face with 1RM, RPE, RIR, and everything else with an R in it.

You will learn:

• Where did the 3 x 10 protocol come from
• How 3 x 10 has changed over time, in a significant departure from what it originally contained: progressive overload
• How long held beliefs around effort level and pain created a rehab emphasis on volume over effort
• Where RPE came from
• The RPE - RIR relationship
• Pros and Cons of using RPE - RIR versus 1RM in your strength training

And more!

3 Sets x 10 Reps The History Logic and Reasoning on Physical Culture Study Website

Thomas L DeLorme and the science of progressive resistive exercise (abstract)

Progressive Resistance Exercise excerpts on Dave Draper Website

Exercise in Education and Medicine by R. Tait McKenzie (full digital download)

RPE In Powerlifting on Progressive Rehab And Strength Website

RPE vs Percentage Based Training Explained on Barbend Website

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Welcome to Episode 38 of the Movement Logic podcast! In this episode about bone density, Sarah and Laurel talk all about what kinds of exercise are indicated by research to improve bone density, and almost more importantly: what isn’t (including yoga).

We also discuss:

• What is bone density and how do we measure it
• Why women are at more risk for fracture than men, especially following menopause
• How to interpret DEXA scan results and its relationship to fracture risk
• What lifestyle and medical factors can contribute to bone density loss (osteopenia and osteoporosis)
• Why so many people believe that yoga can improve or reverse osteoporosis
• How an often-repeated yet very flawed study convinced a lot of people that claim about yoga
• How the media coverage of this study contributed to the problem
• How heavy weight training and impact training are proven to improve bone density
• What other exercises may or may not possess the necessary qualities to improve bone density

12-Minute Daily Yoga Regimen Reverses Bone Loss

LIFTMOR Study

Video of women doing LIFTMOR Intervention

1 RM calculator

Harvard Health Article

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Welcome to Episode 37 of the Movement Logic podcast! In this episode, Laurel and Sarah talk about the connection between plyometrics, impact training, and bone building.

You will learn:

• The difference between plyometrics and impact training.
• What we need to consider if we are using plyometrics and/or impact training to increase bone density.
• What the stretch-shortening cycle is and why it is important for plyometric exercise.
• The phases of the stretch-shortening cycle, and why the amortization phase must be short for an exercise to be plyometric.
• The differences and similarities between ballistic exercises and plyometric exercises (according to scientific and non-scientific sources).
• The mechanical and neurophysiological components of the stretch-shortening cycle.
• Exercises that utilize the stretch-shortening cycle and whether or not they are conducive to bone-building.
• Exercises that are not plyometric, but still build bone density.
• How to modulate intensity in plyometric exercise.
• What the appropriate volume is for plyometric exercise for beginners.

LIFTMOR Study

Video of women doing LIFTMOR Intervention

Essentials of Strength and Conditioning

James Lederach, MS, CSCS on Instagram

James Lederach’s gym Heavy Athletics

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Welcome to Episode 36 of the Movement Logic podcast! In this listener-requested episode, Sarah and Laurel discuss somatic dominance, a phrase coined by author Matthew Remski to describe the manner in which teachers of movement, and yoga specifically, can come to exert control over their students, and the potential for abuse of this control.

Content Warning: This episode contains references to physical and sexual abuse.

We discuss:

• The definition of somatic dominance
• How some teachers use somatic influence, purposefully or not
• Sarah’s experiences as a Jivamukti Yoga teacher and practitioner, including the famously aggressive physical adjustments, the culture of explaining away behaviors and pain as karma, and whether Jivamukti Yoga can be considered “cult-lite”
• How we can all monitor and adjust our teaching methodology to avoid unconsciously creating unwanted somatic influence over our students

Matthew Remski book: Practice and All is Coming

Remski article on Sharon Gannon’s Somatic Dominance

Conspirituality Podcast

Remski article on Michael Roach, Christie McNally and Ian Thorson

NY Times article: Michael Roach and Christie McNally

NY Times article: Diamond Mountain University and death of Ian Thorson 

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Welcome to Episode 35 of the Movement Logic podcast! In this episode Laurel sits down to talk with an old friend and colleague Dr. Caitlin Casella, DPT. In their conversation, Caitlin shares about her journey from yoga teacher to movement teacher to physical therapist. Laurel and Caitlin get into a multi-faceted discussion around the goals of rehabilitation, and how unfortunately sometimes the rehab process can fall short in fully preparing people to get back to the activities of their life after injury.  Laurel & Caitlin discuss why this happens, and then ways that Caitlin works to help her patients better bridge the gap between rehab and getting back to the activities that give their lives meaning.

You will also learn:

• What exercise intensity is and how, as a physical therapist, Caitlin gauges the appropriate intensity for her patients, which tends to be a lot higher than they expect!
• What the concept of graded exposure is and how it’s both similar and different from the concept of progressive overload.
• What it means to see the human body through an anti-fragile lens.
• How the beliefs people have about their joints like “I have bad knees” or “there will be wear and tear” has made people afraid of exercise and rehab modalities like strength training and impact loading.
• How Caitlin works with two types of people: those who get hurt because they did too much too soon, versus people who get hurt because they are deconditioned.
• That working with some level of pain is better than movement avoidance, a sedentary lifestyle, and the deconditioning that brings.
• How Caitlin motivates patients to get moving even with some amount of pain.

Caitlin’s PT clinic in NYC Practice Human Physical Therapy

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Welcome to Episode 34 of the Movement Logic podcast! In this third episode about cueing, Sarah and Laurel discuss a specific subset (that’s a circle within a circle) of cues: feedback. Namely, we focus on when and how your feedback cues to your yoga, movement, and strength training clients can be most effective, and how there’s a strong chance you’re not helping them with that all important goal: motor learning.

We also discuss:

• The three stages of motor learning that all practitioners of movement are going through, whether they know it or not
• How the timing of your feedback may be the most important part (possibly even more than the content)
• In what ways your current feedback habits could be getting in the way of your students’ learning (it’s not your fault!)
• What three components you should pay attention to when you are giving feedback
• How to transform your “motor performers” back into “motor learners”

Sarah’s Motor Learning Presentation

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Welcome to Episode 33 of the Movement Logic podcast! Today, Sarah is flying solo - good thing she’s spent a lot of time working on her balance. We tend to think of balance as a precision activity to strive for, but in this episode, Sarah flips the script and shows you why balance is a non-falling event.

You will learn:

• The 3 systems in the body that contribute to balance
• The difference between static and dynamic balance, and which is more important
• What types of exercise improve functional balance, and which don’t (you might be surprised)
• The real reason older clients are afraid of falling
• How to challenge the 3 balance systems for your clients and students in a fun and playful way
• Why Sarah is obstacle course obsessed!

Balance System Challenge Table

Movement Logic Hips Tutorial currently on sale - 25% off!

Sarah’s Obstacle Course Demonstration

Long-term strength and balance training in prevention of decline in muscle strength and mobility in older adults

Lower-extremity resistance training on unstable surfaces improves proxies of muscle strength, power and balance in healthy older adults: a randomised control trial

Welcome to Season 2 and Episode 32 of the Movement Logic podcast! In this episode, Laurel discusses a topic that is important but poorly understood—training volume. Too much too soon leads to pain, injury, and burnout. Too little too late leads to frustrating plateaus and boredom. It’s important to understand volume, as well as its relationship to load, progressive loading, and changing up our strength training routine with well-timed variety. In this episode, Laurel also discusses:

• The concept of load is not new to folks interested in strength training, but the concept of volume may be.
• Why understanding volume is important for beginners who end up doing too much too soon and more advanced lifters who plateau and don’t know why.
• How understanding load and volume can ensure we’ve allowed adequate time to recover.
• What intensity is and the difference between intensity of load and intensity of effort.
• What fatigue is and what it isn’t.
• What volume is and how it’s defined.
• What work capacity is—how it’s like a sink—and how it’s a bigger topic than strength.
• The role variety plays in keeping our body responsive to a strength stimulus so we can continue driving adaptations toward increased strength and work capacity.

Episode 29: Pink Dumbbells and the Shrinking Female Body

A 1RM chart to determine intensity of load

The Science of Autoregulation, on strongerbyscience.com all about measuring intensity of effort using RPE and reps in reserve

How to Increase Work Capacity and Bust Through Plateaus, by Greg Nuckols on strongerbyscience.com

What is Training Volume? by Chris Beardsley

Strength Training Frequency, by Paul Ingraham

Episode 9: What Are the Best Exercises for Strength?

Listeners can use code PODCAST20 for half off your first month of membership to Laurel’s Virtual Studio. More details here.

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Welcome to Season 2 and Episode 31 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss three types of cues movement teachers like yoga teachers and strength coaches use—verbal, visual, and tactile cues. Namely, we look at the differences between these three ways of cueing, and the plusses and minuses of all three types. We also discuss:

• What deeper understanding we need to have about our students as well as the movement we’re teaching before we cue at all
• What a verbal, versus a visual, versus tactile cue is.
• The timing of verbal cues and how it relates to motor learning.
• A debate in the yoga community about whether or not teaching using verbal cues (only or predominantly) is preferable to demoing while teaching.
• How Laurel & Sarah’s teaching has changed with respect to cueing.
• Different ways of stage and contextualize a demo.
• Why highlighting the difference between what a movement looks like versus what it feels like can be helpful.
• Whether to use first person or second person pronouns (or even to talk at all!) while demoing.
• 3 main ways you can give tactile cues, tips for teachers when giving tactile cues, and the benefits and drawbacks of each way of giving tactile cues.
• Why obtaining consent is crucial before touching students.
• The perils of “creepy hands”.
• How trying to teach too many things means not teaching much at all.
• The importance of using multiple types of cues—verbal, visual, and tactile—and aligning them toward a clear movement goal.

Sarah’s Motor Learning Presentation

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Mastering Physical Literacy with Dr. Chris Raynor, MD

Welcome to Episode 30 of the Movement Logic podcast! In this episode, Sarah is joined by Dr. Chris Raynor, orthopedic surgeon, sports medicine specialist, and founder of Human 2.0, an integrated healthcare and fitness facility in Ottawa that holds a “Movement Is Medicine” philosophy.

Sarah and Chris discuss how he managed to avoid surgeon stereotypes, why avoiding pain at all costs is not the answer, how to determine if surgery is the right approach, PLUS your Instagram questions answered!

• The difference between discomfort and pain, our tendencies to interpret all pain the same way, and the need to better interpret this “low level language” to make better movement choices
• Whether myofascial manual techniques are really making as much difference as we think they are
• How and when he steers patients away from surgery and towards strength and mobility work instead
• The frustrations he faces with non-musculoskeletal doctors who instill fear of movement in their patients through their own lack of knowledge
• How the conservative world of orthopedic surgeons is slowly changing with the newer generations to emphasize mobility and strength for themselves and their patients

Human 2.0

Dr. Raynor’s YouTube Channel

StableKneez (Dr. Raynor on Instagram)

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Welcome to Season 2 and Episode 29 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss the cues movement teachers like yoga teachers and strength coaches use, and then what research has to say about them. Namely, we look at the difference between internal and external cues, and what both types of cues are good for. We also discuss:

• What motor learning is and how it’s different from motor performance.
• What motor learning versus motor performance look like in the context of teaching and learning movement.
• What attentional focus is and how attentional focus affects motor learning.
• The difference between internal and external cues and what specifically defines them.
• Which type of cue is better for enhancing sport performance.
• What the mind muscle connection is and how it can enhance muscle growth.
• How internal cues can enhance the mind muscle connection.
• How the goals of yoga are different from the goals of athletics, or even the goal of improving skill within the asanas, and why that matters for the cues we use.
• Why internal cues have value both within the context of yoga and rehabilitation.
• Whether metaphor and analogy are internal or external cues.
• Tactile cues and what category they live in—internal or external cues.
• Constraints and what category they live in—internal or external cues.
• Lots of example cues in the context of yoga, strength, and kettlebells that illustrate the nuances between these different types of cues.

Attentional Focus and Motor Learning study 

Enhancing the learning of sport skills through external-focus feedback study

Standing Long Jump Performance With an External Focus of Attention Is Improved as a Result of a More Effective Projection Angle study

The Language of Coaching book

Internal Cues Don’t Affect Muscle Activation With Explosive Lifting article, by Greg Nuckols

Can the Mind Muscle Connection Enhance Hypertrophy article, by Chris Beardsley

Amanda Tripp website

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Welcome to Season 2 and Episode 28 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss how women have been hoodwinked into believing that strength training is not for them - when in fact it’s the most protective and valuable training for women to do, in particular for bone density for women post-menopause.

• The history of weightlifting and bodybuilding in the US, including the influence of Jack LaLanne and Arnold Schwarzenegger
• How the myths of “lifting weights make you bulky” and “you’ll injure yourself if you lift weights” are deeply detrimental to women’s health
• The importance of your training environment and how many gyms are off-putting to women and other people who have been subjected to somatic dominance
• How weight lifting has a PR problem
• That women’s muscle mass and bone density both benefit from heavy lifting
• What are the parameters for heavy lifting and why is there so much confusion around the terms

Jack LaLanne

Pumping Iron

www.sarahcourtdpt.com for a free guide to squat/deadlift/chest press with weight

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Welcome to Episode 27 of the Movement Logic Podcast! This is our last episode of the season!

In this episode, Laurel and Sarah reflect on their top three takeaways from season 1 of the Movement Logic Podcast. You’ll have to listen to the episode to hear what they are! We also discuss:

• How podcasting for the first time went for both of us, what was challenging, specifically.
• How science asks us to hold ideas loosely and remain a student (rather than fact holder and disseminator of facts).
• Why the language we use to talk about our bodies or our students’ bodies—and the re-education around using more positive, optimistic language—is so crucial to our ability as teachers to actually help our students feel better.
• The problem with all-or-nothing type thinking when it comes to better understanding a topic or finding the truth.
• Why publishing your learning process can be the best way to learn.

Reference links:

Episode 19 Oh, NO! Nose Breathing & Nitric Oxide

Episode 20 Pelvic Floor In-Depth with Stephanie Prendergast, MPT

Episode 16 Training the Non-Traditional Athlete with Rosalyn Mayse, AKA Roz the Diva

Episode 12 Movement Fads and Myths: Interview with Jules Mitchell MS, CMT, E-RYT 500

Episode 7 Is Pain Automatically Bad?

Episode 8 A Perimenopause Perspective with Trina Altman PMA, E-RYT 500

Episode 17 Pros & Cons of Using Resistance Bands

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Welcome to Episode 26 of the Movement Logic Podcast! In this episode, Sarah discusses her experience with cancer treatment, and the guidance (or lack thereof) around how and when to exercise. She covers:

• The current exercise recommendations for people going through cancer treatment
• The most recent research around strength training and cancer treatment, specifically chemotherapy
• What going through chemotherapy is like, and how it can be difficult to figure out what to do when in terms of exercise
• Her personal experience using strength training during treatment and how it changed everything for the better

References:

Sarah’s website and mailing list

High-intensity strength training improves quality of life in cancer survivors

Effects of resistance exercise on fatigue and quality of life in breast cancer patients undergoing adjuvant chemotherapy: A randomized controlled trial

Long-term follow-up after cancer rehabilitation using high-intensity resistance training: persistent improvement of physical performance and quality of life

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Welcome to Episode 25 of the Movement Logic podcast! In this solo episode, Laurel shares her history with yoga butt, or, proximal hamstring tendinopathy (high hamstring pain.) This episode is packed with tendon and muscle physiology. It also busts the big myth that yoga butt (and any yoga-related injury) is because we’re all woefully “overstretched”. At the end, Laurel shares a 3-step approach to nipping yoga butt in the yoga bud using strength training knowledge and tools.

Additionally Laurel examines:  

• What yoga butt is (hint: a pain in the butt right at the sit bone more technically referred to as proximal hamstring tendinopathy).
• What a tendinopathy is.
• Short and sweet hamstring anatomy.
• Why yoga students might be more likely to experience PHT.
• That a typical vinyasa or Iyengar-inspired asana class involves a whole bunch of passive forward bends/hamstring stretching and why that makes managing and overcoming yoga butt tough for students in those classes.
• How Laurel nipped her yoga butt in the bud.
• The contradictory advice yoga teachers (including Laurel!) gave about what to do about yoga butt.
• How proximal hamstring tendon compression (rather than tension) plays a role in causing or exacerbating PHT.
• How strength training can help students overcome and avoid yoga butt.
• Why the narrative that we’re overstretched is illogical and a distraction away from the solution.
• What motor units are, what muscle recruitment is, and how understanding this aspect of muscle physiology can explain why yoga asana won’t make your tendons stronger but strength training will.
• A 3-step process to overcoming yoga butt as well as encouragement to see a clinician if what you try doesn’t seem to help.

Reference links:

Get the Hip & SI Joint tutorial before the cart closes this Sunday 11/27/22: https://movementlogictutorials.com/movement-logic/hips-tutorial/

If you want to stretch your hamstrings please continue to do so

Ebonie Rio - Isometric exercise in tendinopathy

Putting “Heavy” into Heavy Slow Resistance

Do we need to think about connective tissues when strength training?

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Welcome to Episode 24 of the Movement Logic podcast! In this episode, Laurel is joined by her friend and colleague, Jesal Parikh. Together, Laurel and Jesal discuss the topics of cultural appropriation, biodiversity, and accessibility. Jesal offers clear examples and anecdotes to help listeners relate to and understand these topics within the context of everyday practice and teaching. She offers simple, actionable tips to yoga teachers to help them bring a greater sensitivity and understanding of these topics directly into their teaching. Laurel and Jesal discuss:

• That cultural appropriation is a form of theft and commodification.
• How cultural appropriation shows up in the yoga community.
• The difference between cultural appropriation and cultural appreciation.
• Why cultural context and Yoga’s roots matter when “thinking critically” about Yoga.
• The effect of culture, genetics, and many other environmental factors on our “signature of movement”, or, the way each of us as individuals moves differently.
• How accessibility is different from adaptability when we take into account how social issues (not just biological issues) affect who can and cannot participate in a Yoga class.
• What connects cultural appropriation, biodiversity, and accessibility.
• Science’s tendency to discredit indigenous practices, rename them, and take “scientific”  credit for them.
• Tips for teachers who want to honor Yoga’s roots, make space for biodiversity, and make their classes more accessible.

Guest Bio:

Jesal Parikh is an Indian-American yoga teacher, movement educator, podcaster, author and disrupter working on creative solutions for equity in Yoga. She co-hosts the Yoga is Dead podcast and offers movement education through the lens of social justice.

Jesal’s aim is to uplift those who are feeling isolated and marginalized by the yoga industry. Pronouns: she/her/they/them.

Reference links:

Visit Jesal’s website

Devdutt Pattanaik TED Talk East Vs. West, The Myths That Mystify

Hips Tutorial link: https://movementlogictutorials.com/movement-logic/hips-tutorial/

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Welcome to Episode 23 of the Movement Logic Podcast! In this episode, Sarah outlines five practical steps you can take as a movement teacher when you have a client or student who is injured. She discusses:

• Whether “just don’t do this pose” is a valid and useful answer for some teachers
• Why memorizing a billion modifications can work, but there’s an easier way
• What to do with a student when you don’t have any experience with their condition/injury
• How to think critically in the moment when you are teaching so you can offer the most logical solution to their issue
• How to relate to someone’s unique anatomy such that it might cause them pain or discomfort in a pose that you don’t experience
• A logical step-wise approach for any student

New Movement Logic Hip and SI Joint Tutorial now available!

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Thanks for listening!