CrossFit SICest of the Southwest Europa Expo is going on tomorrow October 20th at the Phoenix Convention center.
Kevin J. Kula of CrossFit Scottsdale and Ready State Fitness will be helping athletes with their flexibility and mobility.
Stop by my booth for assisted stretching called Fascial Stretch Therapy.
CrossFit Scottsdale Stretching & Flexibility Workshop
08/04/12 Saturday 12:00-1:00pm
CrossFitters need Stretching & Mobility
Are you still using stretches you learned in high school? Are you spending more time than you should be stretching – 20-30 minutes? Have you failed to notice significant changes in flexibility as a result of stretching? If the answer is YES, you need to re-think how you are stretching for CrossFit – you need to learn how to, “Stretch to Win”. This workshop will cover the “Stretch to Win” system of stretching, teach you how and where to stretch, and includes a copy of the “Stretch to Win” book.
Why is Flexibility Important?
In my CrossFit Journal Article, “Moving Beyond Muscle” I explained that CrossFitters need more than just muscle-based soft-tissue therapies.
Let me share a Secret with you:
“Fascia (connective tissue) is the most prevalent tissue in the body – Yet it is the least understood by your doctor, therapist, and trainer. “
“Only a therapy that addresses your body’s Fascia, ensures long-term physical freedom. Inflexibility and pain are symptoms of poor skeletal alignment. By working with the connective tissue, the health and function of your entire body is addressed, not just the muscles, bones, or joints.”
Stretch to Win and Fascial Stretch Therapy™
Chris and Ann Fredericks have designed a system of stretching based on the latest research and their years of experience working with elite level athletes from all over the world. The workshop will teach you the major stretches from their book, “Stretch to Win”.
Fascial Stretch Therapy™ (the assisted stretching version of system) is available at CrossFit Scottsdale in 15-minute time-slots pre-post workout for members. Paid one-hour sessions are also available for members and non-members.
Workshop Details
Special Bonus
Workshop Participants
Pricing: $30 CrossFit Scottsdale Members – $45 Non-Members
Number of participants is limited
Email Kevin@ReadyStateFitness.com to Reserve Your Spot for this workshop
The “Stretch to Win” book is now for sale at CrossFit Scottsdale. This book on self-stretching and flexibility from the creators of the Stretch to Win system and Fascial Stretch Therapy™ Ann and Chris Fredericks is the best book ever written on stretching – period.
As mentioned in my CrossFit Journal article, “Moving Beyond Muscle“, Fascial Stretch Therapy™ or FST™ for short is a fascially-based method of stretching that lengthens the connective tissue while tractioning the joint capsule. Research shows that 47% of flexibility potential is in the joint capsule itself.
The Stretch to Win system is based around the ‘core-four‘ stretches for the lower body – the hip flexors, gluts, ql, and lats. Stretching these four areas pre-workout is essential for CrossFitters.
Tight hip flexors can inhibit the gluts, and as Greg Glassman has pointed out that all athletic movement requires powerful hip extension. So by stretching your hip flexors you are increasing the capacity of the gluts to perform, increasing your work capacity. The psoas also attaches fascially to the diaphragm so hip flexor restrictions affect breathing, putting you at a disadvantage even before you workout.
The Stretch to Win system is based around the following ten principles (which are explained in greater detail in the book)
You can purchase a copy of the book online here.
To find out more about Stretch to Win and Fascial Stretch Therapy™ look over their great blog here.
Pre-Workout Stretching and New Flexibility Program at CrossFit Scottsdale
Tight hips? Stiff low back? Limited shoulder range of motion? Not to worry CrossFit Scottsdale is now offering free pre-workout stretching in 15-minute time slots on Monday, Wednesday, and Friday starting at 3:30pm.
Fascial Stretch Therapy (FST for short) is assisted table-based stretching that will quickly improve your workouts, eliminate soreness/speed recovery, and transform your flexibility.
FST is being offered by Kevin J. Kula, who has recently joined the CrossFit Scottsdale team. He will be the in-house resource for flexibility/mobility – helping answer questions about chronic muscular problems as well as helping you figure out what specific stretches your body needs.
Kevin in his CrossFit Journal article, “Moving Beyond Muscle”, pointed out the limitations of muscle-based therapies for chronic problems. Instead he argues that for chronic problems CrossFitters need fascially-based therapies like SI (Structural Integration) and FST (Fascial Stretch Therapy). The article explains how these two therapies are radically different from massage, Active Release, or traditional physical therapy, and how they support CrossFit.
Here is an excerpt: “The poor flexibility and orthopedic imbalances many CrossFitters display aren’t a result of CrossFit—as some contend—but from poor work posture and old injuries. The events of your life have shaped your body over time and determine how your body feels and functions. These compensations (stiffness and inflexibility) often seem normal and unavoidable. Pain is merely the symptom of these imbalances.”
“Fascia (connective tissue) is the most prevalent tissue in the body – Yet it is the least understood by your doctor, therapist and trainer.”
“Only a therapy that addresses your body’s Fascia, ensures long-term physical freedom. Inflexibility, pain and limited performance are symptoms of poor skeletal alignment. By working with the connective tissue, the health and function of your whole body is addressed, not just the muscles, bones or joints.” The key to traveling back in time to a younger body is healthier fascia.
Wondering if SI or FST might be right for you? Here is what some of Kevin’s clients had to say about their experience with SI:
Kevin’s previous experience as a CrossFit Coach led him to pursue these therapies, which he now exclusively offers. Working with Kevin will greatly enhance your long-term success with CrossFit – take advantage NOW!
Time-slots are on a first-come first-serve basis – sign-up sheet is in the gym.
Monday, Wednesday, Friday
3:30-3:45pm
3:45-4:00pm
4:00-4:15pm
4:15-4:30pm
(times may change, contact Hallie, or reference sign-up sheet in gym)
Kevin will also be in-house Mon, Wed, Fri from 10-3pm for full sessions and will be offering SI (a six-week program) for those interested in more extensive work.
Kevin can be reached directly at 602-688-2528 – Kevin@readystatefitness.com
The following practitioners and Phoenix business are all the best in their field and have my personal recommendation.
FishHugger
Wild Caught Salmon, Grass-Fed Beef and Lamb, Kenny’s info is here. Check out my interview with Kenny at the market.
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Allstar Chiropractic
Dr. Doperak offers Spinal Remodeling, a style of chiropractic that utilizes tractioning to change the spinal curvature instead of just relying on repeated adjustments/pain management. Check out my interview with him here.
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Rachel the “Healthy Cooking Coach”
Rachel offers cooking classes throughout the valley and specializes in gluten and wheat free deserts, she is the co-author of, “The Garden of Eating” and, “The Ice Cream Dreambook”, her website is here.
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Laura Madden Strength Coach
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Barefoot Acupuncture
Don is an acupuncturist and his wife Tracy is a hypnotherapist.
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Phoenix Institute of Herbal Medicine & Acupuncture
This acupuncture school offers great movement classes and curriculum, check out their schedule.
Penzy’s Spices
Spice store that has great selection of extremely fresh spices, new Tatum/Shea location.
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Arizona Farmers Markets
The listing of markets is here.
Phoenix Capoeira
Great Capoeira Studio (Capoeira is a Brazilian Dance & Marital Art Form) in Phoenix, check it out.
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New ways to gain flexibility, improve performance, and protect against injuries.
Watch a group of elite runners warming up and you won’t see any of them bending over trying to reach their toes. Instead, you’ll see athletes moving their bodies to improve their range of motion, increase flexibility, and guard against injury. “Stretching has progressed to a more functional, dynamic method,” says physical therapist Chris Frederick, codirector of the Stretch to Win Institute in Tempe, Arizona. “It helps runners of all levels perform better.”
You may be familiar with dynamic warmup moves like butt kicks and high-knee marches. But physical therapists and trainers have developed other ways to stretch your body in a more functional way. Consider the upsides and downsides of these three new methods to decide which works best for you.
FASCIAL STRETCH THERAPY™
Unlike stretching that attempts to isolate and stretch specific muscles, fascial stretch therapy (FST) targets fascia, the connective tissue found in, around, and between joints. To stretch the fascia, a certified FST therapist gently pulls then moves the legs, arms, spine, and neck in a smooth motion at various angles to remove pressure between joints, release joint-lubricating synovial fluid, and improve flexibility of muscles. “The function of muscles cannot be separated from the movement of fascia,” says Frederick, who has worked with Olympic gold-medal sprinter Sanya Richards. After an initial session with a therapist, runners can continue this stretch therapy on their own.
UPSIDES: ”Runners tell us that after the first FST session they move with more ease and feel stronger and faster,” Frederick says. Runners using FST also report increased stride length, less pain and tightness, and faster recovery.
HOW TO: Visit stretchtowin.com to find an FST therapist. A session with a certified FST therapist costs $60 to $200 per hour. Frederick’s book, Stretch to Win, and DVD, Flexibility for Sports Performance, also offer FST instruction.
Article by Beth Dreher, Image from Michael Darter
From the May 2011 issue of Runner’s World
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Features of Fascial Stretch Therapy™ (FST™)
Benefits of FST™
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“Your fascia reacts to all stress – physical, mental and emotional – by tightening & stiffening. Since fascia covers everything from all of your organs to the circulatory system to the brain & nervous system to the musculoskeletal system and more, your whole body is at risk to react to stress by tightening & stiffening. When your fascia is left unattended to, aging of the body, mind & spirit accelerates, function decreases & quality of life deteriorates”
~Ann & Chris Frederick: Creators of FST
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Tim Ferris Recommends FST
“Favorite stretching expert?”
Answer: Anne Frederick, whose clinic, Stretch to Win, I had visited in Tempe, Arizona, just six months earlier. I’d left a session with her husband with more hip mobility than I’d experienced in a decade.
About SI
Structural Integration (SI) is a somatic practice utilizing fascial manipulation, awareness, and movement education. It is practiced in an organized series of sessions and individual sessions within a framework designed to restore postural balance and functional ease by aligning and integrating the body in gravity. Structural Integration is based on the work of Dr. Ida P. Rolf. It is practiced by persons trained in Structural Integration at trainings, schools and institutions in accordance with the standards established by the International Association of Structural Integrators.
The Importance of SI
One important principle of Structural Integration is that the body is significantly affected by the powerful force of gravity. In a misaligned state, the body’s valuable resources are used inefficiently, laboring to keep a person upright in the field of gravity. In addition, the stresses of daily life, physical injuries, unhealthy movement patterns and attitudes are things that can take a toll on one’s physical structure. Over time, the body will shorten and tighten to accommodate stresses, creating stiffness, pain, fatigue and lack of well being.
A Typical Session
During the Structural Integration process changes in posture and structure are achieved by manipulating the body’s myofascial system. The focus of Structural Integration is on the fascia rather than on the muscles (as in massage). The fascia is a protective layer of connective tissue that surrounds each muscle and muscle fiber. Fascia gives muscles and bodies their shape and support.
Structural Integration practitioners use a range of techniques to lengthen and reposition the fascia and the body. The amount of pressure used and techniques applied varies. A practitioner may use slow, deep, stretching movements, or constant applied pressure. You may also be asked to move as pressure is applied or to stand and move during a session.
As tissue is being released, you may experience a variety of sensations ranging from warm and pleasant to uncomfortable. Your practitioner will apply appropriate pressure during the session based on your feedback so the pace of the session is under your control. Sometimes, as the tissue is released and balanced, clients experience the release of emotions, memories or traumas that have been stored in the fascial tissue. Such releases can create the opportunity for change and/or resolution surrounding the issues presented.
Movement education may also be a part of your Structural Integration series. Your practitioner can help you become aware of your habitual and inhibiting movement patterns and help you change these patterns to achieve more fluid movement. Movement education can affect your level of daily functioning by helping to change unhealthy patterns in common activities such as sitting, walking and breathing.
Structural Integration is typically performed in a series of ten to thirteen sessions to systematically release the myofascial tissue. Each session builds upon the last, addressing layers of tissue throughout the process. The series is designed to balance your body in segments, with each session addressing a different aspect of your structure and movement.
Though the Structural Integration series is designed to work in sequence, your practitioner will often recognize your unique needs and use their skills and experience to address those appropriately. At the beginning of a series, your practitioner will often spend some time discussing your health and personal history. It is important that your practitioner know any information that has affected your physical structure, including major accidents, traumas, surgeries, conditions and diseases as well as any current medications.
Typically, sessions are done with the client in underwear or a bathing suit. Your practitioner will observe you standing and moving to assess balance, alignment, mobility and movement patterns. In some cases, if appropriate, photographs may be taken for the benefit of you and your practitioner.
The Benefits
The process of Structural Integration is an individual and personal process with a wide range of effects and benefits. In general, a body that is aligned and balanced in gravity moves with more ease, fluidity, efficiency and grace. Movement is a pleasure, breathing is easier and good posture is more effortless.
In addition, more efficient use of your muscles allows the body to conserve energy, and creates more refined and economical patterns of movement. This can result in increased levels of energy and alertness. Feelings of stress can also decrease while your level of relaxation can increase.
Structural Integration aims to affect the whole person, emotionally, physically and energetically, by way of altering the physical structure. Our emotions and behavior patterns for instance, are often related to our physical being. As impediments to balance are removed and the body comes into greater alignment, aspects of the self may also become more aligned.
An experience with Structural Integration may help release an individual’s potential, promoting positive change, lowering anxiety, improving sleep, increasing confidence, and maturing emotional expression. Finally, the Structural Integration series provides increased body awareness and presence allowing for a feeling of finally being—at home…in your body.
Who Benefits from SI?
All types of people have benefited from Structural Integration. Some come to ease chronic pain and stress; others are hoping to improve their athletic performance. Children and older people alike can benefit from improved structural alignment.
Structural Integration is contraindicated for those with infections, fevers, acute inflammation and recent trauma. Some forms of rheumatoid arthritis, severe osteoporosis or osteomyelitis are also contraindicated.
Ida Rolf – Creator of Structural Integration (SI)
Structural Spinal Rehabilitation is a form of chiropractic that focuses on changing the position of the spine, back to normal curvature. I recently interviewed Dr. David Doperak of Allstar Chiropractic who provides this cutting edge therapy. Both having gone through the therapy myself (my spine changed over 30% back towards a normal thoracic curve in 3 months) and being a provider of Structural Integration, a therapy that also helps realign the body, I felt compelled to let people know about this treatment.
Who is a candidate? An x-ray is taken on your first visit to establish your spinal curvature in relation to normal. A treatment plan is then prescribed that consists mainly of mirror-imaging tractioning. Instead of going in for adjustments, the goal is to actually change the curvature of the spine so that degeneration does not occur and pain does return. The traction pulls your body into the opposite positioning of the compensation, this is done for a minimum of 8 minutes each visit. After a certain period of time, another x-ray is taken to assess the change. Adjustments are minimally utilized as they help break the pain cycle but fail to alter the positioning of the spine long-term.
This treatment is a great compliment to Structural Integration which aligns the joints and rebalances the musculature of the body. Not everyone is a candidate for this style of chiropractic, but Dr. Doperak recommends a quarterly visit to assess the spine. Those who have gone through a series of Structural Integration to re balance the entire body can fine tune the spine after having better support and organization from the session work.
Enjoy the Interview!!
Dr. David Doperak
Allstar Chiropractic
http://www.allstarchiroaz.com/
Location & Contact Info
4859 N. 20th St Phoenix AZ 85016
SE corner of 20th St & Camelback rd
Town & Country Shopping Plaza
Here is the stretching and movement handout for my, “Flexible Fitness” workshop.
Here my nutrition (Paleo-Diet) handout. This is a rough outline of healthy foods and a primer on five foods to phase out of the diet.
Here is my vegetarian-Paleo handout. This is the handout I have used in the past at my Paradise Valley Whole Foods Lecture, “Optimizing a Vegetarian Diet: Separating Politics, Morality & Nutrition”.
Here is the brochure I created explaining KMI Structural Integration. The benefits, process and principles are all explained. Share this with your friends and family.
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