Full Transcript Introduction 0:01 Hi, this is Margie. 0:01 Hi, this is Margie. If you have osteoporosis 0:02 If you have osteoporosis 0:02 If you have osteoporosis or osteopenia, you 0:04 or osteopenia, you 0:04 or osteopenia, you probably know that there are 0:05 probably know that there are 0:05 probably know that there are certain movements to 0:06 certain movements to 0:06 certain movements to avoid, including 0:07 avoid, including 0:07 avoid, including forward bending of the spine, 0:09 forward bending of the spine, 0:09 forward bending of the spine, as well as extreme 0:10 as well as extreme 0:10 as well as extreme or extreme 0:11 or extreme 0:11 or extreme twisting and 0:12 twisting and 0:12 twisting and turning. But that doesn't 0:13 turning. But that doesn't 0:13 turning. But that doesn't mean we 0:14 mean we 0:14 mean we should become 0:15 should become 0:15 should become stiff or afraid to 0:16 stiff or afraid to 0:16 stiff or afraid to move. There are 0:18 move. There are 0:18 move. There are so many 0:19 so many 0:19 so many safe steps we can take to 0:20 safe steps we can take to 0:20 safe steps we can take to maintain mobility 0:21 maintain mobility 0:21 maintain mobility and flexibility, and that's what 0:22 and flexibility, and that's what 0:22 and flexibility, and that's what we're 0:23 we're 0:23 we're going to talk about today. My guest 0:26 going to talk about today. My guest is Dr. Justin 0:27 is Dr. Justin 0:27 is Dr. Justin Bernard, a 0:28 Bernard, a 0:28 Bernard, a physical therapist and 0:29 physical therapist and 0:29 physical therapist and master trainer of 0:30 master trainer of 0:30 master trainer of Gyrotonic and Gyrokinesis movement methods 0:31 Gyrotonic and Gyrokinesis movement methods 0:31 Gyrotonic and Gyrokinesis movement methods . Justin 0:34 . Justin 0:34 . Justin is also the developer of a 0:35 is also the developer of a 0:35 is also the developer of a specialized 0:36 specialized 0:36 specialized course, Gyrotonic Exercises 0:37 course, Gyrotonic Exercises 0:37 course, Gyrotonic Exercises for Osteoporosis, 0:38 for Osteoporosis, 0:38 for Osteoporosis, which trains 0:39 which trains 0:39 which trains instructors from around the 0:41 instructors from around the 0:41 instructors from around the world to safely 0:42 world to safely 0:42 world to safely work with people 0:43 work with people 0:43 work with people who have osteoporosis 0:44 who have osteoporosis 0:44 who have osteoporosis and low 0:45 and low 0:45 and low bone density. Today, 0:48 bone density. Today, 0:49 bone density. Today, Justin will show us 0:50 Justin will show us 0:50 Justin will show us how to adapt 0:51 how to adapt 0:51 how to adapt Gyrotonic and Gyrokinesis movements for 0:52 Gyrotonic and Gyrokinesis movements for 0:52 Gyrotonic and Gyrokinesis movements for people with osteoporosis, 0:54 people with osteoporosis, 0:54 people with osteoporosis, demonstrate 0:54 demonstrate 0:55 demonstrate specialized 0:55 specialized 0:56 specialized Gyrotonic equipment, and 0:57 Gyrotonic equipment, and 0:57 Gyrotonic equipment, and share great 0:58 share great 1:00 mobility exercises you can 1:00 mobility exercises you can do at home. This will be 1:03 do at home. This will be 1:03 do at home. This will be extremely 1:04 extremely 1:04 extremely informative. 1:05 informative. 1:05 informative. Stay with us. 1:07 Stay with us. 1:11 Welcome, 1:11 Welcome, Justin. I'm so glad to 1:12 Justin. I'm so glad to 1:12 Justin. I'm so glad to see you on our 1:13 see you on our 1:13 see you on our podcast. 1:14 podcast. 1:14 podcast. Thank you for the invitation. 1:15 Thank you for the invitation. 1:16 Thank you for the invitation. I love communicating 1:17 I love communicating 1:17 I love communicating with like-minded people, with 1:18 with like-minded people, with 1:18 with like-minded people, with professionals. 1:19 professionals. 1:19 professionals. Yes. This is a very important 1:21 Yes. This is a very important 1:21 Yes. This is a very important topic because I hear from 1:22 topic because I hear from 1:22 topic because I hear from a lot of people in the 1:23 a lot of people in the 1:23 a lot of people in the community that 1:24 community that 1:24 community that everyone is focused on 1:26 everyone is focused on 1:26 everyone is focused on strength training, 1:27 strength training, 1:27 strength training, which is great, of course. 1:28 which is great, of course. 1:31 We know how 1:31 We know how important this is, but 1:32 important this is, but 1:32 important this is, but mobility also 1:33 mobility also 1:33 mobility also plays an extremely 1:34 plays an extremely 1:34 plays an extremely important role. 1:37 important role. 1:37 important role. Could you tell us 1:38 Could you tell us why we 1:39 why we 1:39 why we should also pay 1:40 should also pay 1:40 should also pay attention to mobility and 1:41 attention to mobility and 1:41 attention to mobility and make sure it 1:43 make sure it 1:43 make sure it is part of our 1:44 is part of our 1:44 is part of our program? 1:44 program? 1:46 Mobility is 1:46 Mobility is extremely important 1:47 extremely important 1:47 extremely important for daily 1:48 for daily 1:48 for daily activities. If we 1:50 activities. If we 1:50 activities. If we think about sitting down, 1:52 think about sitting down, 1:52 think about sitting down, standing up, or 1:53 standing up, or 1:53 standing up, or squatting, it often 1:54 squatting, it often 1:54 squatting, it often requires an angle of more than 90 1:56 requires an angle of more than 90 1:56 requires an angle of more than 90 degrees. So, this is 1:58 degrees. So, this is 1:58 degrees. So, this is deep flexion in the 1:59 deep flexion in the 1:59 deep flexion in the hip joints, 2:00 hip joints, 2:00 hip joints, knees, and 2:01 knees, and 2:01 knees, and ankle 2:02 ankle 2:02 ankle joints. 2:05 joints. 2:05 joints. All the angles can be listed, 2:06 All the angles can be listed, 2:06 All the angles can be listed, but it is important 2:07 but it is important 2:07 but it is important to maintain 2:07 to maintain 2:08 to maintain mobility in the ankles 2:09 mobility in the ankles , knees, and hips to 2:10 , knees, and hips to 2:10 , knees, and hips to properly perform 2:11 properly perform 2:11 properly perform squats, 2:12 squats, 2:13 squats, deadlifts, or any other 2:14 deadlifts, or any other 2:14 deadlifts, or any other weight-bearing exercise. 2:15 weight-bearing exercise. 2:19 And in order to 2:19 And in order to pick something up off the 2:20 pick something up off the 2:20 pick something up off the floor, play 2:21 floor, play 2:21 floor, play pickleball, you need to 2:22 pickleball, you need to 2:22 pickleball, you need to do side lunges 2:23 do side lunges 2:23 do side lunges or reach up, 2:25 or reach up, 2:25 or reach up, for example, to 2:26 for example, to 2:26 for example, to pick up your grandchildren. All of 2:29 pick up your grandchildren. All of 2:29 pick up your grandchildren. All of this requires a fairly 2:30 this requires a fairly 2:30 this requires a fairly high level of mobility, 2:31 high level of mobility, 2:31 high level of mobility, which we sometimes don't 2:32 which we sometimes don't 2:32 which we sometimes don't notice until we 2:33 notice until we 2:33 notice until we lose it. Then 2:35 lose it. Then 2:35 lose it. Then a feeling of 2:36 a feeling of 2:36 a feeling of stiffness appears, or, 2:37 stiffness appears, or, 2:37 stiffness appears, or, worse, the 2:39 worse, the 2:39 worse, the length of our stride is shortened. 2:40 length of our stride is shortened. 2:41 length of our stride is shortened. So it's important for both 2:42 So it's important for both 2:42 So it's important for both everyday tasks and an 2:43 everyday tasks and an 2:43 everyday tasks and an overall 2:44 overall 2:44 overall sense of vitality and 2:45 sense of vitality and 2:45 sense of vitality and vigor. This is 2:46 vigor. This is 2:46 vigor. This is really important. 2:47 really important. 2:48 really important. I like it.
Understanding Gyrotonic and Gyrokinesis movement methods 2:49 I like it. 2:52 You teach something that 2:52 You teach something that many people 2:53 many people 2:53 many people don't even know about, although they may have 2:55 don't even know about, although they may have heard of it—Gyrotonic and 2:56 heard of it—Gyrotonic and 2:56 heard of it—Gyrotonic and Gyrokinesis. So, why don't 2:59 Gyrokinesis. So, why don't 2:59 Gyrokinesis. So, why don't you first 3:00 you first 3:00 you first explain what it is, 3:01 explain what it is, 3:01 explain what it is, and then I would 3:02 and then I would 3:02 and then I would love to 3:03 love to 3:03 love to hear your 3:04 hear your 3:04 hear your story about how you 3:05 story about how you 3:05 story about how you as a physiotherapist 3:06 as a physiotherapist 3:06 as a physiotherapist got involved in this and 3:07 got involved in this and 3:07 got involved in this and how you adapted it 3:08 how you adapted it 3:08 how you adapted it for osteoporosis. I 3:10 for osteoporosis. I 3:10 for osteoporosis. I find this so 3:11 find this so 3:11 find this so interesting. 3:11 interesting. 3:12 interesting. Well, thank you for your 3:13 Well, thank you for your 3:13 Well, thank you for your interest in these 3:14 interest in these 3:14 interest in these methods. I'm just delighted with 3:15 methods. I'm just delighted with 3:15 methods. I'm just delighted with them. I 3:16 them. I 3:16 them. I started studying and 3:18 started studying and 3:18 started studying and teaching them in 1994 3:20 teaching them in 1994 3:20 teaching them in 1994 . So I continue to 3:22 . So I continue to 3:22 . So I continue to use them in 3:24 use them in 3:24 use them in my life for myself 3:25 my life for myself , my patients, 3:26 , my patients, 3:26 , my patients, clients, and family. 3:27 clients, and family. 3:31 So, what is it? Gyrotonic is equipment, and 3:32 is equipment, and 3:33 is equipment, and Gyrokinesis is, for lack of a 3:34 Gyrokinesis is, for lack of a 3:34 Gyrokinesis is, for lack of a better explanation, 3:35 better explanation, 3:35 better explanation, something like a 3:37 something like a 3:37 something like a mat workout. 3:39 mat workout. 3:39 mat workout. 3:41 No equipment is used here, 3:41 No equipment is used here, except for a chair and 3:42 except for a chair and 3:42 except for a chair and perhaps a mat on 3:43 perhaps a mat on 3:43 perhaps a mat on the floor. It is a 3:45 the floor. It is a 3:45 the floor. It is a movement system, and it can be 3:46 movement system, and it can be 3:46 movement system, and it can be used, as 3:48 used, as 3:48 used, as Juliu 3:49 Juliu 3:49 Juliu Horvath, the creator of the 3:50 Horvath, the creator of the 3:50 Horvath, the creator of the system, always says: it can 3:51 system, always says: it can 3:51 system, always says: it can be just enjoyable 3:52 be just enjoyable 3:52 be just enjoyable exercises, or it can be 3:53 exercises, or it can be 3:53 exercises, or it can be filled with deeper 3:55 filled with deeper 3:55 filled with deeper meaning based 3:56 meaning based 3:56 meaning based on qi energy and 3:57 on qi energy and 3:57 on qi energy and life force. So, 3:59 life force. So, 4:00 life force. So, this system has many 4:01 this system has many 4:01 this system has many levels, and you can 4:02 levels, and you can 4:02 levels, and you can use it 4:03 use it 4:03 use it however you want. That's why 4:05 however you want. That's why 4:05 however you want. That's why it's so flexible and 4:06 it's so flexible and 4:06 it's so flexible and useful for so many 4:08 useful for so many 4:08 useful for so many people: from golfers 4:09 people: from golfers 4:09 people: from golfers and athletes to 4:10 and athletes to 4:10 and athletes to dancers and, in fact 4:11 dancers and, in fact , anyone. If you 4:16 , anyone. If you 4:16 , anyone. If you take a 4:17 take a 4:17 take a Gyrokinesis class, you will experience the 4:18 Gyrokinesis class, you will experience the 4:18 Gyrokinesis class, you will experience the fluidity, rhythm, and 4:20 fluidity, rhythm, and 4:20 fluidity, rhythm, and breathing that are woven 4:21 breathing that are woven 4:21 breathing that are woven into this system. And sometimes it 4:25 into this system. And sometimes it 4:25 into this system. And sometimes it 's useful to learn 4:26 's useful to learn 4:26 's useful to learn about the history of its 4:27 about the history of its 4:27 about the history of its origin. Juliu 4:29 origin. Juliu 4:29 origin. Juliu Horvath, as I 4:30 Horvath, as I 4:30 Horvath, as I mentioned, is a creator who 4:31 mentioned, is a creator who 4:31 mentioned, is a creator who came into dance and 4:33 came into dance and 4:33 came into dance and later became a 4:33 later became a 4:33 later became a professional 4:35 professional 4:35 professional ballet dancer. He had 4:39 ballet dancer. He had 4:39 ballet dancer. He had problems with stiffness 4:41 problems with stiffness 4:41 problems with stiffness in his back, started 4:41 in his back, started 4:41 in his back, started rocking 4:42 rocking 4:42 rocking back and forth and making 4:44 back and forth and making 4:44 back and forth and making light movements with his spine, 4:45 light movements with his spine, 4:45 light movements with his spine, using it 4:46 using it 4:46 using it to help with his 4:47 to help with his 4:47 to help with his ballet career, and 4:48 ballet career, and 4:48 ballet career, and had a unique 4:49 had a unique 4:49 had a unique experience that he 4:51 experience that he 4:51 experience that he couldn't explain at first. He 4:55 couldn't explain at first. He 4:55 couldn't explain at first. He began reading books 4:57 began reading books 4:57 began reading books about yoga and energy, 4:58 about yoga and energy, 4:58 about yoga and energy, especially 4:59 especially 4:59 especially Kundalini Yoga, and 5:00 Kundalini Yoga, and 5:00 Kundalini Yoga, and realized that he had had an 5:01 realized that he had had an 5:01 realized that he had had an energetic experience. 5:02 energetic experience. 5:05 It was then that he began to 5:05 It was then that he began to delve 5:07 delve 5:07 delve more and more into this 5:08 more and more into this 5:08 more and more into this aspect of movement, breathing, 5:09 aspect of movement, breathing, 5:09 aspect of movement, breathing, and rhythm. So, all of that is 5:12 and rhythm. So, all of that is 5:12 and rhythm. So, all of that is included in this 5:13 included in this 5:13 included in this system. During his 5:15 system. During his 5:15 system. During his ballet career, he 5:17 ballet career, he 5:17 ballet career, he suffered many injuries. 5:18 suffered many injuries. 5:19 suffered many injuries. He tore his 5:19 He tore his 5:19 He tore his Achilles tendon and 5:21 Achilles tendon and 5:21 Achilles tendon and used this method 5:22 used this method 5:22 used this method for his own 5:23 for his own 5:23 for his own rehabilitation. When 5:24 rehabilitation. When 5:24 rehabilitation. When people saw this, 5:25 people saw this, 5:25 people saw this, they started asking 5:27 they started asking 5:27 they started asking him to help with 5:28 him to help with 5:28 him to help with their rehabilitation. So 5:30 their rehabilitation. So maybe if 5:31 maybe if 5:31 maybe if we have time, I'll 5:32 we have time, I'll 5:32 we have time, I'll show you the Gyrotoner; It 5:33 show you the Gyrotoner; It 5:33 show you the Gyrotoner; It came about through an 5:34 came about through an 5:34 came about through an experience he 5:35 experience he 5:35 experience he recounts: when a 5:37 recounts: when a 5:37 recounts: when a woman 5:37 woman 5:41 couldn't move her shoulder after breast cancer treatment, 5:41 couldn't move her shoulder after breast cancer treatment, he developed Gyrotonic 5:42 he developed Gyrotonic 5:42 he developed Gyrotonic specifically for her. So 5:46 specifically for her. So 5:46 specifically for her. So a lot of the equipment and 5:47 a lot of the equipment and 5:47 a lot of the equipment and modifications 5:48 modifications 5:48 modifications came from 5:49 came from 5:49 came from his own 5:50 his own 5:50 his own experience of increasing the 5:51 experience of increasing the 5:51 experience of increasing the mobility of 5:52 mobility of 5:52 mobility of dancers and 5:53 dancers and 5:53 dancers and others. That's the point 5:57 others. That's the point . This is difficult to explain. 6:00 . This is difficult to explain. 6:00 . This is difficult to explain. It's worth a try, 6:01 It's worth a try, 6:01 It's worth a try, but it's such a general 6:02 but it's such a general 6:02 but it's such a general explanation. 6:03 explanation. 6:03 explanation. So when did you start
How osteoporosis exercise has evolved beyond fear of movement 6:05 So when did you start 6:05 So when did you start implementing this? How have you 6:06 implementing this? How have you 6:06 implementing this? How have you integrated this into your 6:08 integrated this into your 6:08 integrated this into your physical therapy and 6:09 physical therapy and 6:09 physical therapy and everything you do? 6:10 everything you do? 6:10 everything you do? Yes, I 6:11 Yes, I 6:11 Yes, I graduated and moved 6:12 graduated and moved 6:12 graduated and moved to New York to 6:13 to New York to 6:13 to New York to become a dancer. I 6:15 become a dancer. I 6:15 become a dancer. I attended the 6:16 attended the 6:16 attended the Alvin Ailey School on 6:17 Alvin Ailey School on 6:17 Alvin Ailey School on a scholarship, 6:18 a scholarship, 6:18 a scholarship, practiced too 6:19 practiced too 6:19 practiced too much, but I 6:20 much, but I 6:20 much, but I was introduced to what 6:21 was introduced to what 6:21 was introduced to what used to be called 6:22 used to be called 6:22 used to be called yoga for 6:23 yoga for 6:23 yoga for dancers. This was 6:24 dancers. This was 6:24 dancers. This was one of the sources for 6:25 one of the sources for 6:25 one of the sources for Gyrokinesis. And it 6:27 Gyrokinesis. And it 6:27 Gyrokinesis. And it helped 6:28 helped 6:28 helped my back incredibly. I 6:30 my back incredibly. I 6:30 my back incredibly. I couldn't actually 6:31 couldn't actually 6:31 couldn't actually walk without pain until I 6:32 walk without pain until I 6:32 walk without pain until I did 6:33 did 6:33 did Gyrokinesis every morning. 6:34 Gyrokinesis every morning. 6:37 So that was my method of 6:37 So that was my method of healing, and I became a 6:38 healing, and I became a 6:38 healing, and I became a coach out of 6:39 coach out of 6:39 coach out of necessity. I 6:41 necessity. I 6:41 necessity. I really didn't want to 6:42 really didn't want to 6:42 really didn't want to work as a bartender 6:43 work as a bartender 6:43 work as a bartender to support 6:44 to support 6:44 to support my career as a 6:45 my career as a 6:45 my career as a dancer. So one 6:46 dancer. So one 6:46 dancer. So one of my friends said, 6:48 of my friends said, "Oh, you should go to 6:49 "Oh, you should go to 6:49 "Oh, you should go to Studio Riverside." And then I 6:52 Studio Riverside." And then I 6:52 Studio Riverside." And then I turned to Leda 6:53 turned to Leda 6:54 turned to Leda Franklin, she 6:54 Franklin, she 6:54 Franklin, she cured my back 6:56 cured my back 6:56 cured my back using the 6:57 using the 6:57 using the Gyrotonic method, I became a 6:58 Gyrotonic method, I became a 6:58 Gyrotonic method, I became a trainer, and it was the 6:59 trainer, and it was the 6:59 trainer, and it was the best decision of 7:00 best decision of 7:00 best decision of my life. So, 7:03 my life. So, 7:03 my life. So, after that, in 1994 7:05 after that, in 1994 , I started doing 7:07 , I started doing 7:07 , I started doing physical therapy. 7:08 physical therapy. 7:08 physical therapy. Partly because 7:09 Partly because 7:10 Partly because the creator of the method, Iuliu 7:11 the creator of the method, Iuliu 7:11 the creator of the method, Iuliu Horvath, left New 7:12 Horvath, left New York in 1999. He 7:13 York in 1999. He 7:14 York in 1999. He moved to Miami. And 7:15 moved to Miami. And 7:15 moved to Miami. And we all seem to be 7:16 we all seem to be 7:16 we all seem to be on a quest. Like, what should 7:17 on a quest. Like, what should 7:17 on a quest. Like, what should we do now? And I 7:19 we do now? And I 7:19 we do now? And I entered 7:20 entered 7:20 entered physical therapy school in 7:21 physical therapy school in 7:21 physical therapy school in 2001 at 7:22 2001 at 7:22 2001 at Columbia 7:23 Columbia 7:23 Columbia University. I 7:26 University. I 7:26 University. I always had the idea to 7:27 always had the idea to 7:28 always had the idea to somehow combine 7:28 somehow combine 7:28 somehow combine the methods of Gyrotonics and 7:30 the methods of Gyrotonics and 7:30 the methods of Gyrotonics and Gyrokinesis with 7:31 Gyrokinesis with 7:31 Gyrokinesis with the science of physical 7:32 the science of physical 7:32 the science of physical therapy. I wanted to 7:35 therapy. I wanted to 7:35 therapy. I wanted to get that scientific 7:36 get that scientific 7:36 get that scientific basis. My mom is 7:37 basis. My mom is a scientist, she can 7:38 a scientist, she can 7:38 a scientist, she can explain why it 7:39 explain why it 7:39 explain why it works. What exactly is 7:40 works. What exactly is 7:41 works. What exactly is 7:43 really happening? It's a 7:43 really happening? It's a real gift 7:45 real gift to have this degree and 7:46 to have this degree and 7:46 to have this degree and knowledge because it not 7:47 knowledge because it not 7:47 knowledge because it not only teaches you about anatomy 7:48 only teaches you about anatomy 7:48 only teaches you about anatomy and how the body works, but it also 7:49 and how the body works, but it also 7:49 and how the body works, but it also helps you read 7:50 helps you read 7:50 helps you read research and 7:51 research and 7:51 research and stay up to date with the 7:52 stay up to date with the 7:52 stay up to date with the latest 7:53 latest 7:53 latest information, as it's 7:54 information, as it's 7:54 information, as it's constantly changing. 7:55 constantly changing. 7:58 As you know, when we first 7:58 As you know, when we first started studying 7:59 started studying 7:59 started studying osteoporosis, the prevailing 8:01 osteoporosis, the prevailing 8:01 osteoporosis, the prevailing approach was "be 8:01 approach was "be 8:01 approach was "be careful, we're fragile." 8:03 careful, we're fragile." 8:05 Don't do that, 8:05 Don't do that, you know, walk a little 8:06 you know, walk a little 8:06 you know, walk a little like a statue. But we have 8:08 like a statue. But we have 8:08 like a statue. But we have evolved. We have 8:10 evolved. We have 8:10 evolved. We have evolved: 8:11 evolved: 8:11 evolved: Erling's research, 8:12 Erling's research, 8:12 Erling's research, Belinda Beck's work on 8:13 Belinda Beck's work on 8:13 Belinda Beck's work on weightlifting, and all of 8:14 weightlifting, and all of 8:14 weightlifting, and all of these studies 8:15 these studies 8:15 these studies show 8:16 show 8:16 show how important it is to 8:17 how important it is to 8:17 how important it is to load, 8:18 load, 8:18 load, strengthen bones, and 8:19 strengthen bones, and 8:19 strengthen bones, and move. Even 8:20 move. Even 8:20 move. Even Dr. Sinaki, who 8:22 Dr. Sinaki, who 8:22 Dr. Sinaki, who conducted the original 8:23 conducted the original 8:23 conducted the original research in 1984 8:24 research in 1984 , 8:25 , 8:26 , said before she retired, "Don't 8:27 said before she retired, "Don't 8:27 said before she retired, "Don't be afraid to move." 8:28 be afraid to move." 8:28 be afraid to move." She knew how 8:29 She knew how 8:29 She knew how important movement was. So, 8:31 important movement was. So, 8:31 important movement was. So, this is evolving. And 8:33 this is evolving. And 8:33 this is evolving. And having that understanding of 8:34 having that understanding of 8:34 having that understanding of how to read 8:35 how to read 8:35 how to read research and really 8:36 research and really 8:38 analyze it was a 8:38 analyze it was a real gift. 8:39 real gift. 8:41 So combining 8:41 So combining physiotherapy with the 8:42 physiotherapy with the 8:42 physiotherapy with the Gyrotonic method has been 8:43 Gyrotonic method has been 8:44 Gyrotonic method has been extremely beneficial 8:45 extremely beneficial 8:45 extremely beneficial for my clients and 8:46 for my clients and 8:46 for my clients and patients. 8:47 patients. 8:49 Okay, let's move on to the 8:49 Okay, let's move on to the next part, 8:50 next part, 8:50 next part, because I met 8:51 because I met 8:51 because I met Justin a couple of years 8:53 Justin a couple of years 8:53 Justin a couple of years ago at an annual 8:54 ago at an annual 8:56 bone health and 8:56 bone health and osteoporosis meeting that we 8:57 osteoporosis meeting that we 8:57 osteoporosis meeting that we go to. You 8:59 go to. You 8:59 go to. You were a speaker this year, so you 9:00 were a speaker this year, so you 9:00 were a speaker this year, so you have a narrow 9:01 have a narrow 9:01 have a narrow specialization in 9:02 specialization in 9:02 specialization in osteoporosis, and in 9:03 osteoporosis, and in 9:03 osteoporosis, and in your clinic in 9:04 your clinic in 9:04 your clinic in Washington, you 9:05 Washington, you 9:05 Washington, you work with doctors, 9:06 work with doctors, 9:06 work with doctors, that's your business, and that's where 9:07 that's your business, and that's where 9:07 that's your business, and that's where everyone refers 9:08 everyone refers 9:08 everyone refers patients. So, why don't
Adapting Gyrotonic methods for osteoporosis 9:12 patients. So, why don't 9:12 patients. So, why don't you tell me how it 9:13 you tell me how it 9:13 you tell me how it came about that you 9:14 came about that you 9:14 came about that you got into 9:14 got into 9:15 got into osteoporosis and then 9:16 osteoporosis and then 9:16 osteoporosis and then took this method and 9:17 took this method and 9:17 took this method and found a way 9:18 found a way 9:18 found a way to make some 9:18 to make some 9:18 to make some modifications so that it 9:20 modifications so that it 9:20 modifications so that it became effective 9:21 became effective 9:21 became effective for treating 9:22 for treating 9:22 for treating osteoporosis and 9:23 osteoporosis and 9:23 osteoporosis and bone health as well. 9:24 bone health as well. 9:27 So, that's my story of how I met 9:29 osteoporosis. It so 9:33 happened that I 9:33 happened that I started to 9:34 started to 9:34 started to delve deeper into 9:35 delve deeper into 9:37 bone health, and in 2007 9:37 bone health, and in 2007 there was 9:39 there was 9:39 there was a symposium in California, and the then 9:40 a symposium in California, and the then 9:40 a symposium in California, and the then -CEO, 9:42 -CEO, 9:42 -CEO, Madhav Erso, 9:42 Madhav Erso, 9:43 Madhav Erso, contacted me because 9:44 contacted me because 9:44 contacted me because the conference was 9:45 the conference was 9:45 the conference was about 9:46 about 9:46 about osteoporosis and 9:47 osteoporosis and 9:47 osteoporosis and scoliosis. At that time, I had just 9:50 scoliosis. At that time, I had just 9:50 scoliosis. At that time, I had just finished 9:51 finished 9:51 finished training to become a 9:52 training to become a 9:52 training to become a physiotherapist. I 9:53 physiotherapist. I 9:53 physiotherapist. I ran to the 9:54 ran to the 9:54 ran to the National 9:54 National 9:54 National Institutes of Health, 9:55 Institutes of Health, 9:55 Institutes of Health, which is right 9:57 which is right 9:57 which is right in Bethesda, here in 9:57 in Bethesda, here in 9:57 in Bethesda, here in Washington. This is one of the 10:00 Washington. This is one of the 10:00 Washington. This is one of the best libraries, 10:01 best libraries, 10:01 best libraries, and I have read every 10:02 and I have read every 10:02 and I have read every study on 10:03 study on 10:03 study on exercise and 10:04 exercise and 10:04 exercise and osteoporosis. Even 10:08 osteoporosis. Even 10:08 osteoporosis. Even then, there was a lot of 10:09 then, there was a lot of 10:09 then, there was a lot of research, not 10:09 research, not 10:09 research, not enough, but a lot 10:11 enough, but a lot . So, I took all this 10:13 . So, I took all this 10:13 . So, I took all this information and 10:13 information and 10:13 information and developed the 10:15 developed the 10:15 developed the Gyrotonic app for treating 10:16 Gyrotonic app for treating 10:16 Gyrotonic app for treating osteoporosis. I 10:18 osteoporosis. I 10:18 osteoporosis. I developed it, then 10:19 developed it, then 10:19 developed it, then went back to 10:20 went back to 10:20 went back to Juliu Horvat, 10:21 Juliu Horvat, 10:21 Juliu Horvat, asked for his 10:22 asked for his 10:22 asked for his feedback, approval, and 10:23 feedback, approval, and 10:23 feedback, approval, and permission, and he added even 10:24 permission, and he added even 10:25 permission, and he added even more interesting 10:25 more interesting 10:25 more interesting points to it. And since 10:29 points to it. And since 10:29 points to it. And since 2008, I have been teaching it to 10:31 2008, I have been teaching it to 10:31 2008, I have been teaching it to Gyrotonic instructors around the 10:32 Gyrotonic instructors around the 10:32 Gyrotonic instructors around the world. And it 10:35 world. And it 10:35 world. And it was an incredible 10:36 was an incredible 10:37 was an incredible journey. I have worked 10:39 journey. I have worked 10:39 journey. I have worked in Taiwan, 10:40 in Taiwan, 10:40 in Taiwan, Hong Kong, and 10:40 Hong Kong, and 10:40 Hong Kong, and Singapore, and each 10:41 Singapore, and each 10:42 Singapore, and each country has its own 10:42 country has its own 10:42 country has its own unique 10:44 unique 10:44 unique bone health needs 10:45 bone health needs . 10:47 . 10:47 . There is definitely a 10:48 There is definitely a 10:48 There is definitely a commonality around the world that 10:50 commonality around the world that 10:50 commonality around the world that we all need: impact 10:51 we all need: impact 10:51 we all need: impact load, balance, 10:52 load, balance, 10:52 load, balance, mobility, but there are 10:53 mobility, but there are 10:53 mobility, but there are unique needs 10:54 unique needs 10:54 unique needs for each country, which 10:55 for each country, which 10:56 for each country, which I find 10:56 I find 10:56 I find fascinating. So how did I 10:58 fascinating. So how did I 10:58 fascinating. So how did I meet Dr. 10:59 meet Dr. 10:59 meet Dr. Andrea Singer, who 11:00 Andrea Singer, who 11:00 Andrea Singer, who works on the third 11:01 works on the third 11:01 works on the third floor? We 11:02 floor? We 11:02 floor? We are on the 11:03 are on the 11:03 are on the second floor in an 11:04 second floor in an 11:04 second floor in an area called 11:05 area called 11:05 area called Glover Park, upper 11:06 Glover Park, upper 11:06 Glover Park, upper Georgetown, and she is one 11:07 Georgetown, and she is one 11:07 Georgetown, and she is one floor above us. The 11:08 floor above us. The 11:08 floor above us. The National 11:09 National 11:09 National Osteoporosis Foundation, as it was 11:10 Osteoporosis Foundation, as it was 11:10 Osteoporosis Foundation, as it was formerly called and is 11:11 formerly called and is 11:11 formerly called and is now the 11:12 now the 11:12 now the Bone Health and 11:13 Bone Health and 11:13 Bone Health and Osteoporosis Foundation, provided 11:15 Osteoporosis Foundation, provided 11:15 Osteoporosis Foundation, provided assistance to 11:16 assistance to 11:16 assistance to support groups. We 11:17 support groups. We 11:17 support groups. We started a 11:18 started a 11:18 started a support group in 2008, 11:19 support group in 2008, 11:19 support group in 2008, we needed a 11:20 we needed a 11:20 we needed a medical director, and 11:21 medical director, and 11:22 medical director, and they recommended 11:23 they recommended 11:23 they recommended Dr. Singer. That's when 11:25 Dr. Singer. That's when 11:25 Dr. Singer. That's when I met 11:26 I met 11:26 I met Dr. Singer, and 11:27 Dr. Singer, and 11:27 Dr. Singer, and she spoke at 11:28 she spoke at 11:28 she spoke at several of our first 11:29 several of our first 11:29 several of our first support groups. Back then, 11:30 support groups. Back then, 11:31 support groups. Back then, everything was in 11:32 everything was in 11:33 everything was in person, at first there 11:34 person, at first there 11:34 person, at first there were about four 11:35 were about four 11:35 were about four people, then eight, 11:37 people, then eight, 11:37 people, then eight, then 10. And during COVID- 11:38 then 10. And during COVID- 19, when we went 11:40 19, when we went 11:40 19, when we went online, now we have 11:41 online, now we have 11:41 online, now we have about 80-85 11:43 about 80-85 11:43 about 80-85 people coming to us, and it's great, 11:44 people coming to us, and it's great, 11:44 people coming to us, and it's great, so I want to 11:46 so I want to 11:46 so I want to promote the 11:47 promote the 11:47 promote the support groups a little. They are 11:49 support groups a little. They are 11:49 support groups a little. They are extremely important 11:50 extremely important 11:50 extremely important for receiving 11:50 for receiving 11:50 for receiving personalized 11:51 personalized 11:51 personalized advice. You know, people 11:53 advice. You know, people 11:53 advice. You know, people are looking for answers about what 11:54 are looking for answers about what 11:54 are looking for answers about what they should do: take 11:55 they should do: take 11:56 they should do: take medication or not, and 11:56 medication or not, and 11:56 medication or not, and they get these 11:57 they get these 11:57 they get these little pieces of advice like, " 11:59 little pieces of advice like, " drink lots of water, it 12:00 drink lots of water, it 12:00 drink lots of water, it helps with 12:01 helps with 12:01 helps with body aches," or "regarding 12:02 body aches," or "regarding 12:02 body aches," or "regarding Tymlos: it has to be 12:04 Tymlos: it has to be 12:04 Tymlos: it has to be taken 12:05 taken 12:05 taken daily, so keep that in mind 12:06 daily, so keep that in mind 12:06 daily, so keep that in mind if you like 12:07 if you like 12:07 if you like to travel." You know 12:09 to travel." You know , these are things you 12:10 , these are things you 12:10 , these are things you might not learn about 12:11 might not learn about 12:11 might not learn about during a 15-minute 12:13 during a 15-minute 12:13 during a 15-minute visit to the doctor. 12:14 visit to the doctor. 12:14 visit to the doctor. So, support groups 12:16 So, support groups 12:16 So, support groups and communities like yours, 12:17 and communities like yours, 12:17 and communities like yours, like Happy Bones—it's 12:19 like Happy Bones—it's 12:19 like Happy Bones—it's just incredible. You 12:20 just incredible. You 12:20 just incredible. You will learn so much 12:22 will learn so much 12:22 will learn so much that you won't 12:23 that you won't 12:23 that you won't get in a 15- 12:24 get in a 15- minute 12:25 minute 12:25 minute doctor's appointment. You know, 12:26 doctor's appointment. You know, 12:26 doctor's appointment. You know, doctors do their 12:27 doctors do their 12:27 doctors do their best, but they don't have much time 12:28 best, but they don't have much time 12:28 best, but they don't have much time . That's why I 12:29 . That's why I 12:29 . That's why I highly recommend such 12:31 highly recommend such 12:31 highly recommend such communities. This is really 12:32 communities. This is really 12:32 communities. This is really important. 12:33 important. 12:33 important. Yes, we are important. I 12:34 Yes, we are important. I 12:34 Yes, we are important. I continue to do this, 12:35 continue to do this, 12:35 continue to do this, but 12:36 but 12:36 but No, but I think it's a 12:37 No, but I think it's a 12:37 No, but I think it's a very valid 12:37 very valid 12:37 very valid point, because 12:38 point, because 12:38 point, because no one should have to go 12:39 no one should have to go 12:39 no one should have to go through this alone. And I 12:40 through this alone. And I 12:40 through this alone. And I think that's what 12:41 think that's what 12:41 think that's what community is all about: we 12:42 community is all about: we 12:42 community is all about: we push each 12:43 push each 12:43 push each other, we help 12:45 other, we help 12:45 other, we help each other, and we 12:45 each other, and we 12:45 each other, and we support each other, because 12:47 support each other, because 12:47 support each other, because when you do it in a 12:48 when you do it in a 12:48 when you do it in a group, everything changes 12:49 group, everything changes . That's why I have a 12:50 . That's why I have a 12:50 . That's why I have a membership, that's why I 12:52 membership, that's why I 12:52 membership, that's why I do everything I do 12:53 do everything I do , because I find it 12:54 , because I find it 12:54 , because I find it extremely valuable. 12:55 extremely valuable. 12:55 extremely valuable. So, that's how you 12:56 So, that's how you 12:56 So, that's how you started taking all 12:57 started taking all 12:57 started taking all these osteoporosis patients that 12:58 these osteoporosis patients that 13:00 Dr. Singer was sending you 13:00 Dr. Singer was sending you . How did you 13:00 . How did you 13:01 . How did you end up in the same 13:02 end up in the same 13:02 end up in the same building? Was it 13:03 building? Was it 13:03 building? Was it just a coincidence? 13:03 just a coincidence? 13:04 just a coincidence? It was a coincidence. 13:04 It was a coincidence. 13:08 So she's at 13:10 Georgetown Medical Center, they 13:10 Georgetown Medical Center, they just rented 13:11 just rented 13:11 just rented the floor above us, and we did 13:13 the floor above us, and we did 13:13 the floor above us, and we did n't even know it at the time 13:14 n't even know it at the time 13:14 n't even know it at the time , and all of a sudden, 13:15 , and all of a sudden, 13:15 , and all of a sudden, because I also 13:16 because I also 13:16 because I also refer patients 13:17 refer patients 13:17 refer patients to her... You know, I 13:18 to her... You know, I 13:18 to her... You know, I don't prescribe medication or 13:20 don't prescribe medication or 13:20 don't prescribe medication or DEXA scans, so 13:21 DEXA scans, so 13:21 DEXA scans, so they go to her, and 13:22 they go to her, and 13:22 they go to her, and she does TVS 13:23 she does TVS tests, so I 13:24 tests, so I 13:24 tests, so I send people 13:25 send people 13:25 send people there, and we just 13:26 there, and we just 13:26 there, and we just realized she's on the floor 13:27 realized she's on the floor 13:27 realized she's on the floor above, it's 13:28 above, it's 13:28 above, it's just incredible. 13:29 just incredible. 13:32 She knows I'll want to 13:32 She knows I'll want to see the results of the 13:33 see the results of the 13:33 see the results of the DEXA scan, TVS 13:34 DEXA scan, TVS tests, and everything else, 13:36 tests, and everything else, 13:36 tests, and everything else, so she faxes it in 13:37 so she faxes it in 13:37 so she faxes it in before the 13:38 before the 13:38 before the appointment. I 13:39 appointment. I 13:39 appointment. I mean, it was such a 13:40 mean, it was such a 13:40 mean, it was such a great collaboration. 13:42 great collaboration. 13:45 How fantastic is it, 13:45 How fantastic is it, you know, for a physical 13:46 you know, for a physical 13:46 you know, for a physical therapist to be 13:47 therapist to be 13:47 therapist to be able to 13:48 able to 13:48 able to communicate directly with 13:49 communicate directly with 13:49 communicate directly with the doctor that you're 13:50 the doctor that you're 13:50 the doctor that you're working with, it's just 13:51 working with, it's just 13:51 working with, it's just wonderful. So, 13:53 wonderful. So, 13:53 wonderful. So, back to 13:54 back to 13:54 back to Gyrokinesis. So what did 13:56 Gyrokinesis. So what did 13:56 Gyrokinesis. So what did you discover? 13:58 you discover? 13:58 you discover? What issues are you 13:59 What issues are you 13:59 What issues are you working on that 14:00 working on that 14:00 working on that maybe you didn't 14:01 maybe you didn't 14:01 maybe you didn't get the 14:02 get the 14:02 get the results you wanted with 14:03 results you wanted with 14:03 results you wanted with regular 14:04 regular 14:04 regular physical therapy, but 14:05 physical therapy, but 14:05 physical therapy, but found that this 14:06 found that this 14:06 found that this Gyrokinesis and, you know 14:07 Gyrokinesis and, you know , Gyrotonics really 14:09 , Gyrotonics really 14:09 , Gyrotonics really helped. 14:09 helped. 14:10 helped. Many things, but one 14:11 Many things, but one 14:11 Many things, but one thing I love about 14:12 thing I love about 14:13 thing I love about Gyrotonics and 14:14 Gyrotonics and 14:14 Gyrotonics and Gyrokinesis is the movement in 14:15 Gyrokinesis is the movement in 14:15 Gyrokinesis is the movement in space. So sometimes 14:18 space. So sometimes 14:18 space. So sometimes you can do this 14:19 you can do this 14:19 you can do this with other systems too, 14:20 with other systems too, 14:20 with other systems too, but like, 14:21 but like, 14:24 Yeah, show us. 14:24 Yeah, show us. You know, this, you know, this is 14:26 You know, this, you know, this is 14:26 You know, this, you know, this is not what I do. 14:27 not what I do. 14:27 not what I do. Often, you know, I 14:28 Often, you know, I 14:28 Often, you know, I have a guest and I physically 14:29 have a guest and I physically 14:29 have a guest and I physically do it, for example 14:31 do it, for example , next to them, but it's not something 14:32 , next to them, but it's not something 14:32 , next to them, but it's not something I do myself. But 14:33 I do myself. But 14:33 I do myself. But every person I 14:34 every person I 14:34 every person I know who does it 14:35 know who does it 14:35 know who does it just raves 14:36 just raves 14:36 just raves about how it's the best 14:38 about how it's the best 14:38 about how it's the best thing in the world. So 14:39 thing in the world. So 14:40 thing in the world. So great. So this is a
Using resistance and movement to improve mobility safely 14:42 great. So this is a 14:42 great. So this is a Gyrotonics tower, and I 14:44 Gyrotonics tower, and I 14:44 Gyrotonics tower, and I just saw 14:45 just saw 14:45 just saw a patient 10 minutes 14:46 a patient 10 minutes 14:46 a patient 10 minutes ago on Zoom, and she has a 14:47 ago on Zoom, and she has a 14:47 ago on Zoom, and she has a tower. So we can 14:50 tower. So we can 14:50 tower. So we can do many of 14:51 do many of 14:51 do many of these exercises. And because what I'll 14:53 these exercises. And because what I'll 14:53 these exercises. And because what I'll do, for example, with 14:54 do, for example, with 14:54 do, for example, with her—I can 14:55 her—I can 14:55 her—I can touch the straps, 14:56 touch the straps, 14:56 touch the straps, we can walk 14:57 we can walk 14:57 we can walk forward and shift 14:59 forward and shift 14:59 forward and shift weight in different 15:00 weight in different 15:00 weight in different directions, and the tower is 15:01 directions, and the tower is 15:01 directions, and the tower is always there for 15:02 always there for 15:02 always there for safety. So if 15:03 safety. So if 15:03 safety. So if she loses her 15:04 she loses her 15:04 she loses her balance, she can 15:05 balance, she can 15:05 balance, she can grab onto the tower. 15:06 grab onto the tower. 15:07 grab onto the tower. I usually do this 15:08 I usually do this 15:08 I usually do this in person with the patient, 15:09 in person with the patient, 15:09 in person with the patient, so I'm putting 15:11 so I'm putting 15:11 so I'm putting them on the safe side. I'm standing right next to 15:12 them on the safe side. I'm standing right next to 15:12 them on the safe side. I'm standing right next to them. But 15:15 them. But 15:15 them. But being able to 15:15 being able to 15:15 being able to carry weight in 15:16 carry weight in 15:16 carry weight in space with resistance 15:17 space with resistance 15:17 space with resistance can help with 15:18 can help with 15:18 can help with balance, 15:19 balance, 15:19 balance, agility, and 15:20 agility, and 15:20 agility, and mobility. Another 15:23 mobility. Another 15:23 mobility. Another thing we often 15:24 thing we often 15:24 thing we often do is 15:24 do is 15:24 do is postural 15:25 postural 15:25 postural reeducation. That is, how to 15:27 reeducation. That is, how to 15:27 reeducation. That is, how to stretch the spine 15:28 stretch the spine 15:28 stretch the spine during functional 15:30 during functional 15:30 during functional exercises. For example, 15:32 exercises. For example, 15:32 exercises. For example, if you have 15:33 if you have 15:33 if you have lower straps secured, and we 15:34 lower straps secured, and we 15:34 lower straps secured, and we do that a lot in 15:35 do that a lot in 15:35 do that a lot in geriatric 15:36 geriatric 15:36 geriatric applications for 15:37 applications for 15:37 applications for osteoporosis. So, having 15:39 osteoporosis. So, having 15:39 osteoporosis. So, having said that, I want to 15:40 said that, I want to 15:40 said that, I want to remind you: if you 15:42 remind you: if you 15:42 remind you: if you are going to 15:42 are going to 15:42 are going to try the 15:43 try the 15:43 try the geriatric method and 15:44 geriatric method and 15:44 geriatric method and you have osteoporosis, 15:45 you have osteoporosis, 15:45 you have osteoporosis, please 15:46 please 15:46 please make sure the 15:47 make sure the 15:47 make sure the specialist 15:48 specialist 15:48 specialist is certified in 15:49 is certified in 15:49 is certified in geriatric 15:50 geriatric 15:52 osteoporosis so they 15:52 osteoporosis so they know what modifications to 15:54 know what modifications to 15:54 know what modifications to apply to you. 15:55 apply to you. 15:58 But with resistance, you 15:58 But with resistance, you can often... without 15:59 can often... without 15:59 can often... without resistance I could 16:00 resistance I could 16:00 resistance I could squat down to here, 16:02 squat down to here, 16:02 squat down to here, but with resistance I can 16:03 but with resistance I can 16:03 but with resistance I can go into a deeper 16:04 go into a deeper 16:04 go into a deeper range. And I can 16:08 range. And I can 16:08 range. And I can practice lifting. 16:09 practice lifting. 16:10 practice lifting. So if I lose my 16:11 So if I lose my 16:11 So if I lose my balance and reach 16:13 balance and reach 16:13 balance and reach what I call 16:14 what I call 16:14 what I call the point of no return, 16:15 the point of no return, 16:15 the point of no return, you can 16:16 you can 16:16 you can recover from that 16:17 recover from that 16:17 recover from that position because 16:18 position because 16:18 position because you have trained your 16:19 you have trained your 16:19 you have trained your tissues to do so. 16:20 tissues to do so. 16:23 So the block system 16:23 So the block system allows you to enter a 16:24 allows you to enter a 16:24 allows you to enter a deeper range. 16:25 deeper range. 16:26 deeper range. I just need to 16:27 I just need to 16:27 I just need to get down here. Um, 16:29 get down here. Um, 16:29 get down here. Um, another thing I'm 16:30 another thing I'm 16:30 another thing I'm doing is 16:31 doing is 16:31 doing is working on the 16:33 working on the 16:33 working on the mobility aspect again. So, you 16:34 mobility aspect again. So, you 16:34 mobility aspect again. So, you can 16:35 can 16:35 can use very 16:36 use very 16:36 use very light weight. The 16:38 light weight. The 16:38 light weight. The block system reduces 16:39 block system reduces 16:39 block system reduces the load so you 16:40 the load so you 16:40 the load so you can move in a 16:41 can move in a 16:41 can move in a greater range. 16:42 greater range. 16:45 So often we 16:45 So often we do exercises with an 16:46 do exercises with an 16:46 do exercises with an elongated spine and 16:47 elongated spine and 16:47 elongated spine and soft knees, and 16:49 soft knees, and 16:49 soft knees, and that's an active range 16:50 that's an active range 16:50 that's an active range without excessive pressure. 16:51 without excessive pressure. 16:54 So this is a safe 16:54 So this is a safe rotation. So, I 16:56 rotation. So, I 16:56 rotation. So, I use my 16:57 use my 16:57 use my muscles to go 16:58 muscles to go 16:58 muscles to go through my range, 16:59 through my range, 17:00 through my range, preparing my body for 17:00 preparing my body for 17:01 preparing my body for some rotational 17:02 some rotational 17:02 some rotational activity. So, if 17:04 activity. So, if 17:04 activity. So, if we have people who 17:05 we have people who 17:05 we have people who like to play tennis 17:06 like to play tennis 17:06 like to play tennis or pickleball, we have 17:07 or pickleball, we have 17:07 or pickleball, we have people with osteoporosis 17:09 people with osteoporosis 17:09 people with osteoporosis who like to ride 17:10 who like to ride 17:10 who like to ride horses. So we 17:11 horses. So we 17:11 horses. So we try to do 17:13 try to do 17:13 try to do everything we can to 17:14 everything we can to 17:14 everything we can to prepare those 17:14 prepare those 17:14 prepare those bones for that 17:15 bones for that 17:15 bones for that level of loading over 17:17 level of loading over 17:17 level of loading over time, within a certain 17:18 time, within a certain 17:18 time, within a certain range and 17:18 range and 17:18 range and mobility. So we 17:21 mobility. So we 17:21 mobility. So we can perform 17:22 can perform 17:22 can perform rotational movements in 17:23 rotational movements in 17:23 rotational movements in space, and often 17:24 space, and often 17:24 space, and often falls happen 17:25 falls happen 17:25 falls happen when you turn. A 17:26 when you turn. A 17:27 when you turn. A friend calls your 17:28 friend calls your 17:28 friend calls your name, you 17:28 name, you 17:28 name, you turn around, and your 17:30 turn around, and your 17:30 turn around, and your weight shifts to a 17:31 weight shifts to a 17:31 weight shifts to a limb that might 17:32 limb that might 17:32 limb that might not be ready for it 17:33 not be ready for it 17:33 not be ready for it , right? Or 17:35 , right? Or 17:35 , right? Or maybe you're 17:36 maybe you're 17:36 maybe you're turning and your foot 17:37 turning and your foot 17:37 turning and your foot gets stuck on a rock and 17:38 gets stuck on a rock and 17:38 gets stuck on a rock and you need to quickly 17:39 you need to quickly 17:39 you need to quickly adjust your 17:40 adjust your 17:40 adjust your weight transfer. So 17:42 weight transfer. So 17:42 weight transfer. So it requires more 17:44 it requires more 17:44 it requires more mobility than we 17:45 mobility than we 17:45 mobility than we sometimes think, 17:46 sometimes think, 17:46 sometimes think, right? You must have 17:48 right? You must have 17:48 right? You must have enough 17:49 enough 17:49 enough hip flexion and internal 17:50 hip flexion and internal 17:50 hip flexion and internal rotation to catch 17:51 rotation to catch 17:51 rotation to catch yourself at this point. So this is 17:55 yourself at this point. So this is 17:55 yourself at this point. So this is one way to 17:56 one way to 17:56 one way to mobilize the spine in a 17:57 mobilize the spine in a 17:57 mobilize the spine in a greater range 17:58 greater range 17:59 greater range and gradually 17:59 and gradually 17:59 and gradually add weight. Another
Training balance, hip mobility, and getting on and off the floor 18:03 add weight. Another 18:03 add weight. Another option we 18:04 option we 18:04 option we have is more 18:05 have is more 18:05 have is more hip mobility. 18:06 hip mobility. 18:09 So, um, with 18:09 So, um, with the use of Gyrotonic 18:11 the use of Gyrotonic 18:11 the use of Gyrotonic for osteoporosis, we're 18:12 for osteoporosis, we're 18:12 for osteoporosis, we're clearing the bench. Um, 18:17 clearing the bench. Um, 18:17 clearing the bench. Um, that's where the resistance goes. So it 18:19 that's where the resistance goes. So it 18:19 that's where the resistance goes. So it 's a cable system. 18:20 's a cable system. 18:22 Um, and the nice 18:22 Um, and the nice thing about this 18:23 thing about this 18:23 thing about this type of resistance, I mean 18:25 type of resistance, I mean 18:25 type of resistance, I mean , using the 18:26 , using the 18:26 , using the floor, is that 18:27 floor, is that 18:27 floor, is that we can 18:28 we can 18:28 we can teach people 18:29 teach people 18:29 teach people to get up off the 18:30 to get up off the 18:30 to get up off the floor and lay down on 18:31 floor and lay down on 18:31 floor and lay down on it, which we know 18:32 it, which we know 18:32 it, which we know is really important for 18:34 is really important for 18:34 is really important for fall prevention 18:35 fall prevention , right? So, um, 18:37 , right? So, um, 18:37 , right? So, um, the fear of falling is the 18:38 the fear of falling is the 18:38 the fear of falling is the risk of falling, as 18:39 risk of falling, as 18:39 risk of falling, as opposed to just 18:41 opposed to just 18:41 opposed to just risk. Therefore, practicing 18:42 risk. Therefore, practicing 18:42 risk. Therefore, practicing safe lifting from 18:43 safe lifting from 18:43 safe lifting from and lowering 18:45 and lowering 18:45 and lowering to the floor goes a long way toward 18:46 to the floor goes a long way toward 18:46 to the floor goes a long way toward preventing the 18:47 preventing the 18:47 preventing the fear of falling. So in the 18:49 fear of falling. So in the 18:49 fear of falling. So in the DART 18:50 DART 18:50 DART osteoporosis program, we 18:51 osteoporosis program, we 18:51 osteoporosis program, we usually 18:51 usually 18:51 usually use 18:52 use 18:52 use the floor. Um, not everyone 18:54 the floor. Um, not everyone 18:55 the floor. Um, not everyone lies on the floor on the 18:56 lies on the floor on the 18:56 lies on the floor on the first day, 18:57 first day, 18:57 first day, right? We are gradually 18:58 right? We are gradually 18:58 right? We are gradually moving towards this. There is a bench, 19:00 moving towards this. There is a bench, 19:00 moving towards this. There is a bench, so we teach people how to 19:01 so we teach people how to 19:02 so we teach people how to safely sit on 19:03 safely sit on 19:03 safely sit on it and get off it in 19:04 it and get off it in 19:04 it and get off it in case you are not 19:05 case you are not 19:05 case you are not using 19:06 using 19:06 using the floor. So, we're on 19:09 the floor. So, we're on 19:09 the floor. So, we're on the floor. Sorry. 19:10 the floor. Sorry. 19:13 And we are going to bed . We can 19:15 . We can 19:15 . We can use 19:16 use 19:16 use top or bottom 19:17 top or bottom 19:17 top or bottom straps. Here I 19:20 straps. Here I 19:20 straps. Here I usually help 19:22 usually help 19:22 usually help the person, put the straps on them 19:23 the person, put the straps on them 19:23 the person, put the straps on them , but they 19:24 , but they 19:24 , but they can also Okay. 19:28 can also Okay. 19:33 So, here we are. Now, since 19:33 So, here we are. Now, since you've 19:34 you've 19:34 you've been to 19:35 been to 19:35 been to Marmi's classes before, you may have 19:36 Marmi's classes before, you may have 19:36 Marmi's classes before, you may have done something that 19:37 done something that 19:37 done something that will be repeated in 19:38 will be repeated in 19:38 will be repeated in Thursday's class— 19:39 Thursday's class— sliding your heels across the 19:40 sliding your heels across the 19:40 sliding your heels across the floor. This helps 19:44 floor. This helps 19:44 floor. This helps engage the hip flexors 19:45 engage the hip flexors 19:46 engage the hip flexors . You can 19:48 . You can 19:48 . You can see the required 19:49 see the required 19:49 see the required range of motion in the 19:50 range of motion in the 19:50 range of motion in the ankle 19:51 ankle 19:51 ankle joint and 19:51 joint and 19:51 joint and extension. So if 19:53 extension. So if 19:53 extension. So if you are stuck in 19:53 you are stuck in 19:53 you are stuck in hip flexion, it 19:55 hip flexion, it 19:55 hip flexion, it will create additional 19:56 will create additional 19:56 will create additional stress on the 19:57 stress on the 19:57 stress on the lumbar spine 19:58 lumbar spine 19:58 lumbar spine . We can 19:59 . We can 19:59 . We can work with this 20:00 work with this 20:00 work with this range. I 20:02 range. I 20:02 range. I mentioned 20:03 mentioned 20:03 mentioned squatting, the 20:04 squatting, the 20:04 squatting, the flexion 20:05 flexion 20:05 flexion and extension required for 20:06 and extension required for 20:06 and extension required for squats and lifts, 20:07 squats and lifts, 20:07 squats and lifts, so we can 20:08 so we can 20:08 so we can work with that 20:09 work with that 20:09 work with that range and then 20:10 range and then 20:10 range and then articulate the foot. I 20:13 articulate the foot. I 20:13 articulate the foot. I know Margie 20:14 know Margie 20:14 know Margie mentioned the 20:15 mentioned the 20:15 mentioned the importance of the big 20:16 importance of the big 20:16 importance of the big toe in one 20:17 toe in one 20:17 toe in one of her podcasts, 20:18 of her podcasts, 20:18 of her podcasts, right? You can 20:19 right? You can 20:20 right? You can work on 20:20 work on 20:20 work on the range without 20:21 the range without 20:21 the range without much pressure. 20:22 much pressure. 20:25 Because there's only gravity at work here 20:25 Because there's only gravity at work here , and you 20:26 , and you 20:26 , and you can start 20:27 can start 20:27 can start working on 20:28 working on 20:28 working on foot articulation, 20:29 foot articulation, 20:29 foot articulation, foot awareness, 20:31 foot awareness, 20:31 foot awareness, it's called " 20:32 it's called " bicycle," and then 20:33 bicycle," and then 20:33 bicycle," and then "bicycle" again. And that's 20:36 "bicycle" again. And that's 20:36 "bicycle" again. And that's when lower 20:37 when lower 20:37 when lower 20:39 back stability becomes very 20:39 back stability becomes very important. The ability 20:42 important. The ability 20:42 important. The ability to stabilize the 20:43 to stabilize the 20:43 to stabilize the lumbar spine 20:44 lumbar spine 20:44 lumbar spine during 20:45 during 20:45 during lower 20:46 lower 20:46 lower limb activity. This gives you 20:54 limb activity. This gives you 20:54 limb activity. This gives you hip extension, 20:55 hip extension, 20:55 hip extension, hip flexion, 20:56 hip flexion, 20:56 hip flexion, knee extension, 20:57 knee extension, 20:57 knee extension, ankle lift, and 20:58 ankle lift, and 20:58 ankle lift, and swimming. We can 21:01 swimming. We can 21:01 swimming. We can do all kinds of things. 21:02 do all kinds of things. 21:03 do all kinds of things. Julie Warbock 21:04 Julie Warbock 21:04 Julie Warbock was also a gymnast, but 21:05 was also a gymnast, but 21:05 was also a gymnast, but you can see 21:06 you can see 21:06 you can see a bit of a similarity in 21:07 a bit of a similarity in 21:07 a bit of a similarity in swimming. Yes? We have 21:10 swimming. Yes? We have 21:10 swimming. Yes? We have leg movements here like in 21:11 leg movements here like in 21:11 leg movements here like in breaststroke. In 21:15 breaststroke. In any case, these are 21:16 any case, these are 21:16 any case, these are several options. And 21:19 several options. And 21:19 several options. And yes, we teach how to 21:20 yes, we teach how to 21:20 yes, we teach how to safely get on 21:21 safely get on 21:21 safely get on and off the floor 21:23 and off the floor 21:23 and off the floor , whatever that may be, and 21:24 , whatever that may be, and 21:24 , whatever that may be, and perhaps modifications 21:25 perhaps modifications 21:25 perhaps modifications to suit your 21:27 to suit your 21:27 to suit your individual 21:28 individual 21:28 individual needs. I wanted to 21:30 needs. I wanted to 21:30 needs. I wanted to take a quick 21:31 take a quick 21:31 take a quick break to 21:32 break to 21:32 break to invite you to a 21:33 invite you to a 21:33 invite you to a free online 21:34 free online class called "Strong 21:35 class called "Strong 21:35 class called "Strong Bones for Life," 21:36 Bones for Life," 21:36 Bones for Life," four keys to 21:37 four keys to 21:37 four keys to stronger, 21:38 stronger, 21:38 stronger, healthier bones at 21:39 healthier bones at 21:39 healthier bones at any age. If 21:41 any age. If 21:41 any age. If you have osteoporosis or 21:42 you have osteoporosis or 21:42 you have osteoporosis or osteopenia and 21:43 osteopenia and 21:43 osteopenia and want to know what 21:44 want to know what 21:44 want to know what you can do to 21:45 you can do to 21:45 you can do to improve your 21:47 improve your 21:47 improve your bone health, I'll talk 21:48 bone health, I'll talk 21:48 bone health, I'll talk about the four areas that I 21:49 about the four areas that I 21:49 about the four areas that I think 21:51 think 21:51 think matter most: 21:52 matter most: 21:52 matter most: root causes and 21:53 root causes and 21:53 root causes and screening, exercise, 21:54 screening, exercise, 21:54 screening, exercise, nutrition, and 21:55 nutrition, and 21:55 nutrition, and stress reduction. I'll 21:58 stress reduction. I'll 21:58 stress reduction. I'll show you what tests to 21:59 show you what tests to 21:59 show you what tests to ask your 22:01 ask your 22:01 ask your doctor for, important 22:02 doctor for, important 22:02 doctor for, important nutritional concepts 22:03 nutritional concepts 22:03 nutritional concepts and supplements, types of 22:04 and supplements, types of 22:04 and supplements, types of exercises that will help 22:05 exercises that will help 22:05 exercises that will help strengthen your bones while 22:06 strengthen your bones while 22:06 strengthen your bones while protecting your spine, and 22:08 protecting your spine, and 22:08 protecting your spine, and practical steps you 22:09 practical steps you 22:09 practical steps you can start taking 22:10 can start taking 22:10 can start taking immediately. The next 22:12 immediately. The next 22:12 immediately. The next class will be held 22:13 class will be held 22:13 class will be held on Tuesday, September 8th 22:15 on Tuesday, September 8th 22:15 on Tuesday, September 8th at 12:00 PM Eastern 22:16 at 12:00 PM Eastern 22:16 at 12:00 PM Eastern Daylight Time, and it is 22:17 Daylight Time, and it is 22:17 Daylight Time, and it is completely free 22:19 completely free . If you can't 22:20 . If you can't 22:20 . If you can't attend the 22:21 attend the 22:21 attend the live broadcast, 22:22 live broadcast, 22:22 live broadcast, register anyway, as 22:23 register anyway, as 22:23 register anyway, as everyone will receive a recording. 22:24 everyone will receive a recording. 22:24 everyone will receive a recording. And if you're listening to 22:25 And if you're listening to 22:25 And if you're listening to this episode later, 22:26 this episode later, 22:26 this episode later, check the description for 22:27 check the description for 22:27 check the description for the date of my 22:29 the date of my 22:29 the date of my next class, " 22:30 next class, " Strong Bones for 22:31 Strong Bones for 22:31 Strong Bones for Life." I would be happy 22:32 Life." I would be happy 22:32 Life." I would be happy if you would join 22:33 if you would join 22:33 if you would join me. Okay, 22:35 me. Okay, 22:35 me. Okay, back to the 22:36 back to the 22:36 back to the episode. So, this is 22:39 episode. So, this is 22:39 episode. So, this is exciting, it looks 22:40 exciting, it looks 22:40 exciting, it looks fantastic. That is, 22:42 fantastic. That is, 22:42 fantastic. That is, for someone who 22:43 for someone who 22:43 for someone who really has a hard time doing this, 22:45 really has a hard time doing this, 22:45 really has a hard time doing this, you get 22:45 you get 22:45 you get help at the 22:46 help at the 22:46 help at the initial stage. Is that 22:48 initial stage. Is that 22:48 initial stage. Is that so? 22:49 so? 22:49 so? Right. Yes. We 22:51 Right. Yes. We 22:51 Right. Yes. We start by 22:52 start by 22:52 start by determining the range of 22:53 determining the range of 22:53 determining the range of motion, stability, 22:54 motion, stability, 22:54 motion, stability, and core muscle strength 22:56 and core muscle strength 22:56 and core muscle strength required to 22:56 required to 22:56 required to perform these exercises. 22:58 perform these exercises. 23:00 And you'll see in 23:00 And you'll see in Thursday's class that 23:01 Thursday's class that 23:01 Thursday's class that we just start with 23:02 we just start with 23:02 we just start with breathing. We know 23:03 breathing. We know 23:03 breathing. We know how important 23:04 how important 23:04 how important breathing is for posture 23:06 breathing is for posture 23:06 breathing is for posture and 23:07 and 23:07 and uprightness, as we 23:08 uprightness, as we 23:08 uprightness, as we call it in the 23:09 call it in the 23:09 call it in the Gyrotonic method. So, we just 23:12 Gyrotonic method. So, we just 23:12 Gyrotonic method. So, we just start with breathing 23:14 start with breathing 23:14 start with breathing and very light movements 23:15 and very light movements 23:15 and very light movements in the chair, and we 23:16 in the chair, and we 23:16 in the chair, and we adapt to what 23:17 adapt to what 23:17 adapt to what you come to us with 23:18 you come to us with 23:18 you come to us with . I just 23:21 . I just 23:21 . I just remembered that I saw 23:22 remembered that I saw 23:22 remembered that I saw the patient about 10 23:23 the patient about 10 23:23 the patient about 10 minutes ago because I knew 23:25 minutes ago because I knew 23:25 minutes ago because I knew this would happen. I 23:26 this would happen. I 23:26 this would happen. I asked, "What do you 23:27 asked, "What do you 23:27 asked, "What do you think 23:28 think 23:28 think helped you about Gyrotonic?" 23:29 helped you about Gyrotonic?" 23:32 She is 82 years old, lives in the 23:32 She is 82 years old, lives in the community, and she 23:33 community, and she 23:33 community, and she said, "You know, I 23:35 said, "You know, I 23:35 said, "You know, I walk much 23:36 walk much 23:36 walk much faster and with a wider 23:37 faster and with a wider 23:37 faster and with a wider stride than my 23:38 stride than my 23:38 stride than my peers." She 23:41 peers." She 23:41 peers." She also added, "I 23:42 also added, "I 23:42 also added, "I feel more confident 23:43 feel more confident 23:43 feel more confident in my movements." This is her 23:47 in my movements." This is her 23:47 in my movements." This is her experience, even though she has 23:48 experience, even though she has 23:48 experience, even though she has emphysema, so her 23:49 emphysema, so her 23:49 emphysema, so her cardiovascular or 23:51 cardiovascular or 23:51 cardiovascular or rather lung 23:52 rather lung 23:52 rather lung capacity is a little 23:53 capacity is a little 23:53 capacity is a little limited, but she 23:54 limited, but she 23:54 limited, but she still has become 23:55 still has become 23:55 still has become more agile, can 23:56 more agile, can 23:56 more agile, can work in the garden, 23:57 work in the garden, 23:57 work in the garden, walk the dog and 23:58 walk the dog and 23:58 walk the dog and do all that. And this is what 24:02 do all that. And this is what 24:02 do all that. And this is what she notices in 24:03 she notices in 24:03 she notices in her body as a 24:04 her body as a 24:04 her body as a result. 24:05 result. 24:05 result. Oh, I 24:06 Oh, I 24:06 Oh, I like that. And at 24:07 like that. And at 24:07 like that. And at what point does it 24:08 what point does it 24:08 what point does it come together: do you 24:09 come together: do you 24:09 come together: do you start it together with 24:10 start it together with 24:10 start it together with strength 24:11 strength 24:11 strength training when 24:12 training when 24:12 training when you work with people 24:13 you work with people 24:13 you work with people individually in the 24:14 individually in the 24:14 individually in the clinic? 24:15 clinic? 24:15 clinic? Yes, yes. So, we have 24:17 Yes, yes. So, we have 24:17 Yes, yes. So, we have different programs. We 24:18 different programs. We 24:18 different programs. We have a program to 24:19 have a program to 24:19 have a program to strengthen bones. This is a 24:22 strengthen bones. This is a 24:22 strengthen bones. This is a four-week 24:23 four-week 24:23 four-week program to 24:23 program to 24:23 program to get you started with strength 24:24 get you started with strength 24:25 get you started with strength training, where we 24:26 training, where we 24:26 training, where we introduce the 24:26 introduce the 24:26 introduce the proprioceptive 24:27 proprioceptive 24:27 proprioceptive benefits of the Gyrotonic method 24:29 benefits of the Gyrotonic method . Just so you know, 24:32 . Just so you know, 24:32 . Just so you know, I practice what I 24:33 I practice what I 24:33 I practice what I preach. 24:36 preach. 24:36 preach. I have barbells, 24:37 I have barbells, 24:37 I have barbells, kettlebells, and weights here, as well as 24:39 kettlebells, and weights here, as well as 24:39 kettlebells, and weights here, as well as all the equipment for 24:40 all the equipment for 24:40 all the equipment for Gyrotonic. So, it is possible 24:43 Gyrotonic. So, it is possible 24:43 Gyrotonic. So, it is possible to do strength 24:44 to do strength 24:44 to do strength training with the 24:46 training with the 24:46 training with the Gyrotonic method, but most 24:47 Gyrotonic method, but most 24:47 Gyrotonic method, but most people reach their limits. 24:48 people reach their limits. 24:49 people reach their limits. What does this mean? So, 24:50 What does this mean? So, 24:50 What does this mean? So, if you're doing a 24:51 if you're doing a 24:52 if you're doing a 10 24:53 10 24:53 10 pound squat, we can 24:54 pound squat, we can 24:54 pound squat, we can adapt that using the 24:55 adapt that using the 24:57 Gyrotonic method. But as you 24:57 Gyrotonic method. But as you progress, and 24:58 progress, and 24:58 progress, and progress, and 24:59 progress, and 24:59 progress, and progress, and 25:00 progress, and 25:00 progress, and get to about 25:01 get to about 25:01 get to about 30 pounds, we 25:02 30 pounds, we 25:02 30 pounds, we really need to 25:03 really need to 25:03 really need to transition you to 25:04 transition you to 25:04 transition you to weights and strength 25:05 weights and strength 25:05 weights and strength training that 25:06 training that 25:06 training that require or 25:07 require or 25:07 require or allow other 25:08 allow other 25:08 allow other forms, I would say. So yes 25:10 forms, I would say. So yes 25:10 forms, I would say. So yes , that's exactly what we 25:11 , that's exactly what we 25:11 , that's exactly what we do. We 25:13 do. We 25:13 do. We use the 25:14 use the 25:14 use the Gyrotonic method to help 25:15 Gyrotonic method to help 25:15 Gyrotonic method to help people begin 25:16 people begin 25:16 people begin practicing Gyrotonic for 25:17 practicing Gyrotonic for 25:17 practicing Gyrotonic for osteoporosis, which can 25:19 osteoporosis, which can 25:19 osteoporosis, which can tremendously strengthen the 25:20 tremendously strengthen the 25:20 tremendously strengthen the hips in all 25:21 hips in all 25:21 hips in all ranges, especially the femoral 25:22 ranges, especially the femoral 25:22 ranges, especially the femoral neck. And then 25:24 neck. And then 25:24 neck. And then we start to 25:25 we start to 25:25 we start to introduce 25:26 introduce 25:26 introduce greater and greater 25:27 greater and greater 25:27 greater and greater loads through 25:28 loads through 25:28 loads through strength 25:29 strength 25:29 strength training. Now, 25:32 training. Now, 25:32 training. Now, if someone comes in 25:33 if someone comes in 25:33 if someone comes in and, let's say, has already 25:34 and, let's say, has already 25:34 and, let's say, has already done CrossFit, 25:35 done CrossFit, 25:35 done CrossFit, or maybe 25:36 or maybe 25:36 or maybe worked with a trainer and 25:37 worked with a trainer and 25:37 worked with a trainer and got injured, we 25:38 got injured, we 25:38 got injured, we can 25:39 can 25:39 can use that 25:40 use that 25:40 use that more as a 25:40 more as a 25:40 more as a rehab with 25:41 rehab with 25:41 rehab with a physical therapist to 25:42 a physical therapist to 25:43 a physical therapist to support what 25:44 support what 25:44 support what they're doing in their 25:45 they're doing in their 25:45 they're doing in their strength training. 25:46 strength training. 25:49 So, we can act in 25:49 So, we can act in different ways, and 25:50 different ways, and 25:50 different ways, and it depends on the 25:51 it depends on the 25:51 it depends on the person's level of activity 25:52 person's level of activity 25:52 person's level of activity when they arrive, on 25:54 when they arrive, on 25:54 when they arrive, on what 25:55 what 25:55 what stage they are at. 25:56 stage they are at. 25:56 stage they are at. So, 25:57 So, 25:57 So, you see, because I, like 25:58 you see, because I, like 25:58 you see, because I, like I said, strength 25:59 I said, strength 25:59 I said, strength training is very 26:00 training is very 26:00 training is very important. Everyone 26:01 important. Everyone 26:01 important. Everyone knows this and many 26:02 knows this and many 26:02 knows this and many people do it on 26:03 people do it on 26:03 people do it on their own, although 26:04 their own, although 26:04 their own, although sometimes, unfortunately, they 26:05 sometimes, unfortunately, they 26:06 sometimes, unfortunately, they need that 26:06 need that 26:06 need that mobility and 26:07 mobility and 26:07 mobility and need 26:08 need 26:08 need physical therapy. You know, 26:09 physical therapy. You know, 26:09 physical therapy. You know, I think sometimes everyone 26:10 I think sometimes everyone 26:10 I think sometimes everyone wants to do something, and sometimes there are 26:11 wants to do something, and sometimes there are 26:14 problems that arise and they 26:14 problems that arise and they need it. But have
Avoiding injury: why too much too soon can backfire 26:15 need it. But have 26:15 need it. But have you seen people 26:16 you seen people 26:16 you seen people skip this 26:17 skip this 26:17 skip this mobility element 26:18 mobility element 26:18 mobility element and go straight 26:19 and go straight 26:19 and go straight to strength training, 26:20 to strength training, 26:20 to strength training, and...and they have 26:21 and...and they have 26:21 and...and they have some problems? 26:22 some problems? 26:22 some problems? Yeah, you know, I 26:23 Yeah, you know, I 26:23 Yeah, you know, I find it 26:24 find it 26:24 find it fascinating. When I 26:25 fascinating. When I 26:25 fascinating. When I first started 26:26 first started 26:26 first started strength 26:27 strength 26:27 strength training in 26:28 training in 26:28 training in 1996, I was the only 26:30 1996, I was the only 26:30 1996, I was the only woman in the gym. I mean, I 26:32 woman in the gym. I mean, I 26:32 woman in the gym. I mean, I was almost the only 26:33 was almost the only 26:33 was almost the only person who 26:34 person who 26:34 person who worked out with weights with the 26:35 worked out with weights with the 26:35 worked out with weights with the guys, and 26:36 guys, and 26:36 guys, and it was fun, but 26:37 it was fun, but 26:37 it was fun, but now it's so 26:38 now it's so 26:38 now it's so exciting. I go in 26:42 exciting. I go in 26:42 exciting. I go in and I see people of all 26:43 and I see people of all 26:43 and I see people of all ages, and, you know, 26:44 ages, and, you know, 26:44 ages, and, you know, a lot of women with 26:45 a lot of women with 26:45 a lot of women with barbells, and I'm just thrilled 26:47 barbells, and I'm just thrilled 26:47 barbells, and I'm just thrilled by it. With 26:50 by it. With 26:50 by it. With that in mind, I 26:51 that in mind, I 26:51 that in mind, I get a lot of 26:52 get a lot of 26:52 get a lot of referrals from people 26:53 referrals from people 26:53 referrals from people who got injured at the 26:55 who got injured at the 26:55 who got injured at the gym because they just 26:56 gym because they just 26:56 gym because they just thought they could 26:57 thought they could 26:57 thought they could start right away. I truly 26:59 start right away. I truly 26:59 start right away. I truly believe that the biggest 27:00 believe that the biggest 27:00 believe that the biggest risk is too much too 27:01 risk is too much too 27:01 risk is too much too soon. This is what 27:03 soon. This is what 27:03 soon. This is what causes injuries. 27:04 causes injuries. 27:04 causes injuries. This usually 27:05 This usually 27:05 This usually applies to, you know, the 27:06 applies to, you know, the 27:06 applies to, you know, the typical " 27:07 typical " 27:07 typical " weekend warriors" or 27:08 weekend warriors" or 27:08 weekend warriors" or those who come in and 27:10 those who come in and 27:10 those who come in and take on too much 27:11 take on too much 27:11 take on too much weight. And how you, Margie, 27:13 weight. And how you, Margie, 27:13 weight. And how you, Margie, you focus on 27:14 you focus on 27:14 you focus on alignment and 27:15 alignment and 27:15 alignment and technique, you know, that's 27:16 technique, you know, that's 27:16 technique, you know, that's so important to learn. 27:18 so important to learn. 27:18 so important to learn. And what I love 27:20 And what I love 27:20 And what I love about this 27:20 about this 27:20 about this four-week 27:21 four-week 27:21 four-week course, it's four 27:22 course, it's four 27:22 course, it's four weeks, twice a 27:23 weeks, twice a 27:23 weeks, twice a week, is that 27:24 week, is that 27:24 week, is that you build 27:25 you build 27:25 you build confidence in 27:26 confidence in 27:26 confidence in strength training 27:27 strength training 27:27 strength training and understand what it 27:28 and understand what it 27:28 and understand what it means for your 27:29 means for your 27:29 means for your body, your 27:30 body, your 27:30 body, your individual body 27:32 individual body . Of course, you won't 27:32 . Of course, you won't 27:33 . Of course, you won't build bone 27:34 build bone 27:34 build bone mass in 4 weeks. It's a 27:36 mass in 4 weeks. It's a 27:36 mass in 4 weeks. It's a lifelong commitment 27:37 lifelong commitment 27:37 lifelong commitment , but it's 27:38 , but it's 27:38 , but it's enough to 27:39 enough to 27:39 enough to build confidence 27:40 build confidence 27:40 build confidence and get a feel for the correct 27:41 and get a feel for the correct 27:41 and get a feel for the correct posture to begin 27:42 posture to begin 27:42 posture to begin strength training. 27:43 strength training. 27:45 Here's how we 27:45 Here's how we implement it in 27:46 implement it in Elements. I have been fortunate 27:48 Elements. I have been fortunate 27:48 Elements. I have been fortunate to attend 27:50 to attend 27:50 to attend Gyrotonic studios and other 27:51 Gyrotonic studios and other 27:51 Gyrotonic studios and other movement studios like Pilates 27:52 movement studios like Pilates 27:52 movement studios like Pilates to add strength 27:53 to add strength 27:53 to add strength training to their 27:55 training to their 27:55 training to their programs. This was very 27:58 programs. This was very 27:58 programs. This was very helpful. I've worked at 28:01 helpful. I've worked at 28:01 helpful. I've worked at a few studios, and the 28:02 a few studios, and the 28:02 a few studios, and the combination of 28:02 combination of 28:02 combination of mindful movement with 28:03 mindful movement with 28:04 mindful movement with strength 28:04 strength 28:04 strength training 28:05 training 28:05 training just feels 28:06 just feels 28:06 just feels great. It's truly 28:08 great. It's truly 28:08 great. It's truly incredible to see. 28:09 incredible to see. 28:09 incredible to see. So, I don't know if 28:10 So, I don't know if 28:10 So, I don't know if I answered your 28:11 I answered your 28:11 I answered your question, but it's 28:12 question, but it's 28:12 question, but it's Yes, no, no, it's fine. 28:14 Yes, no, no, it's fine. 28:14 Yes, no, no, it's fine. So, for those of you 28:15 So, for those of you 28:15 So, for those of you listening, 28:16 listening, 28:16 listening, first tell us where you 28:17 first tell us where you 28:17 first tell us where you are. 28:17 are. 28:18 are. I am located in 28:18 I am located in 28:19 I am located in Washington, DC 28:20 Washington, DC 28:20 Washington, DC . The neighborhood 28:21 . The neighborhood 28:21 . The neighborhood is called Glover 28:22 is called Glover Park, but most people 28:23 Park, but most people 28:23 Park, but most people know it as Upper 28:24 know it as Upper Georgetown. Or if 28:26 Georgetown. Or if 28:26 Georgetown. Or if you know the 28:27 you know the 28:27 you know the National Cathedral, 28:28 National Cathedral, 28:28 National Cathedral, if you've ever seen a 28:29 if you've ever seen a 28:29 if you've ever seen a presidential 28:30 presidential 28:30 presidential funeral, this is it. 28:32 funeral, this is it. 28:33 We are 28:33 We are about a mile and a half 28:35 about a mile and a half 28:35 about a mile and a half from there. This is 28:37 from there. This is 28:37 from there. This is our location. 28:38 our location. 28:39 our location. Oh, that's great. And also, as 28:42 Oh, that's great. And also, as 28:42 Oh, that's great. And also, as you said, if 28:44 you said, if 28:44 you said, if people are interested in Gyrotonic 28:45 people are interested in Gyrotonic 28:45 people are interested in Gyrotonic or Gyrokinesis, they need to 28:46 or Gyrokinesis, they need to 28:47 or Gyrokinesis, they need to work with a 28:47 work with a 28:47 work with a certified 28:48 certified 28:48 certified specialist who is also 28:50 specialist who is also 28:50 specialist who is also certified in 28:51 certified in 28:51 certified in osteoporosis. How do they 28:54 osteoporosis. How do they 28:54 osteoporosis. How do they find such people? Is 28:55 find such people? Is 28:55 find such people? Is there any resource, or do I 28:56 there any resource, or do I 28:56 there any resource, or do I have to ask 28:57 have to ask 28:58 have to ask in person? 28:58 in person? 28:58 in person? That's a great question. 29:00 That's a great question. 29:03 You can ask, 29:03 You can ask, but you can also go 29:04 but you can also go 29:04 but you can also go to gyrotonic.com, find 29:06 to gyrotonic.com, find 29:06 to gyrotonic.com, find a location and a trainer, and 29:07 a location and a trainer, and 29:07 a location and a trainer, and there will be a list of all the 29:08 there will be a list of all the 29:08 there will be a list of all the courses and refresher courses they have taken 29:09 courses and refresher courses they have taken 29:12 , where you 29:12 , where you can see if 29:13 can see if 29:13 can see if they have taken the 29:14 they have taken the 29:14 they have taken the Gyrotonic program for 29:15 Gyrotonic program for 29:15 Gyrotonic program for osteoporosis. This way you 29:19 osteoporosis. This way you 29:19 osteoporosis. This way you will be confident in 29:20 will be confident in 29:20 will be confident in their competence 29:21 their competence . This is an 29:22 . This is an 29:22 . This is an evidence-based program. 29:23 evidence-based program. 29:24 evidence-based program. As I said, while 29:25 As I said, while 29:25 As I said, while developing the 29:26 developing the 29:26 developing the program, I read 29:27 program, I read 29:27 program, I read every study and 29:28 every study and 29:28 every study and try to keep up with 29:29 try to keep up with 29:29 try to keep up with new data. There's 29:31 new data. There's 29:31 new data. There's a lot of 29:31 a lot of 29:32 a lot of material coming out now, but yes, 29:33 material coming out now, but yes, 29:33 material coming out now, but yes, you can 29:33 you can 29:33 you can view it on the website. 29:35 view it on the website. 29:35 view it on the website. You can also 29:36 You can also 29:36 You can also write to me or 29:37 write to me or 29:37 write to me or my team. I would be 29:38 my team. I would be 29:38 my team. I would be happy to recommend 29:39 happy to recommend 29:39 happy to recommend someone. There 29:40 someone. There 29:40 someone. There are many people around the world 29:42 are many people around the world 29:42 are many people around the world who have undergone this 29:43 who have undergone this 29:43 who have undergone this training. It looks like 29:44 training. It looks like 29:44 training. It looks like you're in New Jersey. 29:48 you're in New Jersey. 29:48 you're in New Jersey. I'm not sure about New Jersey 29:49 I'm not sure about New Jersey 29:49 I'm not sure about New Jersey , but there are plenty in New 29:51 , but there are plenty in New York—from 29:52 York—from 29:52 York—from Albany to Valhalla 29:53 Albany to Valhalla 29:53 Albany to Valhalla and the city itself, which has 29:54 and the city itself, which has 29:54 and the city itself, which has Gyrotonic trainers and 29:55 Gyrotonic trainers and 30:00 osteoporosis programs. So, 30:00 osteoporosis programs. So, you will usually 30:01 you will usually 30:01 you will usually find them. 30:02 find them. 30:03 find them. Yes, I'm thrilled that you're 30:04 Yes, I'm thrilled that you're 30:04 Yes, I'm thrilled that you're coming to our 30:05 coming to our 30:05 coming to our class. There are 30:09 class. There are 30:11 a few 30:11 a few days left until this video is released, so why do 30:12 days left until this video is released, so why do 30:12 days left until this video is released, so why do n't I tell you a little bit 30:13 n't I tell you a little bit 30:13 n't I tell you a little bit about what you'll 30:14 about what you'll 30:14 about what you'll be doing, since this is an 30:15 be doing, since this is an 30:15 be doing, since this is an online program. So 30:19 online program. So , what will you teach, 30:20 , what will you teach, 30:20 , what will you teach, of course, without 30:21 of course, without 30:21 of course, without simulators or 30:22 simulators or 30:22 simulators or equipment, but you 30:23 equipment, but you 30:23 equipment, but you will do " 30:23 will do " Gyrokinesis"? 30:24 Gyrokinesis"? 30:26 Do you want 30:26 Do you want to talk a little about this? 30:28 to talk a little about this? 30:29 to talk a little about this? Or will you do 30:29 Or will you do 30:31 mobility exercises that 30:31 mobility exercises that you can teach other 30:32 you can teach other 30:32 you can teach other people? Yes. 30:34 people? Yes. 30:34 people? Yes. Yes. Yes. So
Breathing, pelvic floor, and safe movement foundations 30:37 Yes. Yes. So Gyrokinesis 30:38 Gyrokinesis 30:38 Gyrokinesis starts in a 30:39 starts in a 30:39 starts in a chair, and we're 30:40 chair, and we're 30:40 chair, and we're going to work a little bit on something 30:42 going to work a little bit on something 30:42 going to work a little bit on something called 30:42 called 30:43 called pelvic tapering—it's a 30:44 pelvic tapering—it's a 30:44 pelvic tapering—it's a way of 30:44 way of Gyrokinesis to 30:45 Gyrokinesis to 30:45 Gyrokinesis to teach lumbar 30:47 teach lumbar 30:47 teach lumbar stability or 30:48 stability or 30:48 stability or core muscle activation 30:49 core muscle activation so that we can find 30:50 so that we can find 30:50 so that we can find that lengthening. So 30:54 that lengthening. So 30:54 that lengthening. So when we do 30:55 when we do 30:55 when we do soft 30:56 soft 30:56 soft mobility exercises, you can 30:57 mobility exercises, you can 30:57 mobility exercises, you can 30:59 check for yourself whether you're 30:59 check for yourself whether you're maintaining that 30:59 maintaining that 30:59 maintaining that extension. We have a 31:01 extension. We have a 31:01 extension. We have a few tips on how to 31:02 few tips on how to 31:03 few tips on how to maintain this. We'll 31:05 maintain this. We'll 31:05 maintain this. We'll start with that and 31:06 start with that and 31:06 start with that and then add some 31:07 then add some 31:07 then add some breathing. Breathing 31:09 breathing. Breathing 31:09 breathing. Breathing helps 31:09 helps 31:09 helps stimulate the 31:11 stimulate the 31:11 stimulate the pelvic floor muscles. So, 31:13 pelvic floor muscles. So, 31:13 pelvic floor muscles. So, as we work with 31:14 as we work with 31:14 as we work with osteoporosis and 31:15 osteoporosis and 31:15 osteoporosis and start adding 31:16 start adding 31:16 start adding more weight, it's 31:18 more weight, it's 31:18 more weight, it's important to have a flexible, 31:19 important to have a flexible, 31:19 important to have a flexible, agile, and activated 31:20 agile, and activated 31:20 agile, and activated pelvic floor, especially 31:22 pelvic floor, especially 31:22 pelvic floor, especially when jumping. 31:23 when jumping. 31:25 So we 31:25 So we start right away with easy 31:26 start right away with easy 31:26 start right away with easy breathing to get everything 31:27 breathing to get everything 31:27 breathing to get everything working. Then we'll 31:30 working. Then we'll 31:30 working. Then we'll move to the floor, 31:32 move to the floor, 31:32 move to the floor, and Marnie, my colleague, 31:33 and Marnie, my colleague, 31:33 and Marnie, my colleague, used to lead a 31:34 used to lead a 31:34 used to lead a "Dancercize" class for 31:35 "Dancercize" class for 31:35 "Dancercize" class for osteoporosis patients, 31:37 osteoporosis patients, 31:37 osteoporosis patients, and she did 31:38 and she did 31:38 and she did exercises on the floor. I 31:41 exercises on the floor. I 31:41 exercises on the floor. I will repeat some of 31:43 will repeat some of 31:43 will repeat some of what will help to safely 31:44 what will help to safely 31:44 what will help to safely lengthen the spine, 31:45 lengthen the spine, 31:45 lengthen the spine, provide mobility to the 31:46 provide mobility to the 31:46 provide mobility to the spine, hips, and 31:48 spine, hips, and 31:48 spine, hips, and feet. It 31:49 feet. It 31:49 feet. It will look 31:50 will look 31:50 will look something like what I 31:51 something like what I 31:51 something like what I just showed, but 31:52 just showed, but 31:52 just showed, but without the equipment. Then 31:54 without the equipment. Then 31:54 without the equipment. Then we'll get on our hands and 31:55 we'll get on our hands and 31:55 we'll get on our hands and knees, because, as you 31:56 knees, because, as you 31:56 knees, because, as you know, the three main 31:57 know, the three main 31:58 know, the three main areas of fracture are the 31:59 areas of fracture are the 31:59 areas of fracture are the spine, the hip, and the 32:00 spine, the hip, and the 32:00 spine, the hip, and the wrist. So we're going to take a breather 32:01 wrist. So we're going to take a breather 32:01 wrist. So we're going to take a breather and do some 32:02 and do some 32:02 and do some wrist rolls 32:04 wrist rolls . If your body can 32:05 . If your body can 32:05 . If your body can handle it, we also... 32:06 handle it, we also... well, I'll show you a few 32:07 well, I'll show you a few 32:08 well, I'll show you a few modifications. 32:08 modifications. 32:09 modifications. At the end, we 32:10 At the end, we 32:10 At the end, we will stand 32:11 will stand 32:11 will stand up and do what are 32:12 up and do what are 32:12 up and do what are called "shiva" 32:13 called "shiva" 32:13 called "shiva" and balancing exercises, which 32:14 and balancing exercises, which 32:15 and balancing exercises, which again 32:15 again 32:15 again involve breathing and 32:17 involve breathing and 32:17 involve breathing and proprioception. We will 32:18 proprioception. We will 32:18 proprioception. We will also move on to 32:19 also move on to 32:19 also move on to mobility exercises 32:20 mobility exercises 32:20 mobility exercises for other parts of the body 32:21 for other parts of the body . This is very fun. 32:23 . This is very fun. 32:23 . This is very fun. I hope you 32:23 I hope you 32:23 I hope you will join us. 32:24 will join us. 32:24 will join us. Yes, I am so 32:25 Yes, I am so 32:25 Yes, I am so excited. So, 32:26 excited. So, 32:26 excited. So, why would you...because now 32:27 why would you...because now 32:27 why would you...because now everyone is saying, "Oh 32:28 everyone is saying, "Oh 32:28 everyone is saying, "Oh my god." Why not, because there is 32:29 my god." Why not, because there is 32:30 my god." Why not, because there is something people can 32:31 something people can 32:31 something people can do? Can you 32:32 do? Can you 32:32 do? Can you show us one 32:33 show us one 32:33 show us one simple thing for those 32:34 simple thing for those 32:34 simple thing for those who are looking and thinking, 32:35 who are looking and thinking, 32:35 who are looking and thinking, “Oh my God, I 32:36 “Oh my God, I 32:36 “Oh my God, I need this 32:36 need this 32:36 need this mobility. I'm so 32:37 mobility. I'm so 32:37 mobility. I'm so stuck." Why don't I 32:39 stuck." Why don't I 32:39 stuck." Why don't I show you one exercise 32:41 show you one exercise 32:41 show you one exercise that people can 32:42 that people can 32:42 that people can adopt, because yes. 32:43 adopt, because yes. 32:43 adopt, because yes. Glad. So, just 32:46 Glad. So, just 32:46 Glad. So, just sit on the stool. 32:48 sit on the stool. 32:48 sit on the stool. Can I 32:48 Can I 32:48 Can I use a 32:49 use a 32:49 use a chair if I don't have a 32:50 chair if I don't have a 32:50 chair if I don't have a stool? 32:51 stool? 32:51 stool? Yes, you can 32:51 Yes, you can 32:51 Yes, you can use a 32:52 use a 32:52 use a chair. It's okay if 32:54 chair. It's okay if 32:54 chair. It's okay if it doesn't have 32:54 it doesn't have 32:54 it doesn't have armrests, but 32:55 armrests, but 32:55 armrests, but any will do. I 32:58 any will do. I 32:58 any will do. I want you to 32:59 want you to 32:59 want you to press your feet into 33:00 press your feet into 33:00 press your feet into the floor, lengthen your 33:01 the floor, lengthen your 33:01 the floor, lengthen your spine, and then 33:02 spine, and then 33:02 spine, and then relax. 33:03 relax. 33:08 Take a breath. 33:11 Exhale, press 33:11 Exhale, press your feet into the floor and 33:12 your feet into the floor and 33:12 your feet into the floor and feel your 33:13 feel your 33:13 feel your spine stretch. And relax 33:16 spine stretch. And relax . We will do it again. 33:19 . We will do it again. 33:19 . We will do it again. Breathe in, 33:20 Breathe in, 33:20 Breathe in, relax. 33:21 relax. 33:25 Exhale, press 33:25 Exhale, press into the floor and 33:26 into the floor and 33:26 into the floor and extend your spine. And 33:29 extend your spine. And 33:29 extend your spine. And good. Now let's add 33:32 good. Now let's add 33:32 good. Now let's add some rotation, 33:33 some rotation, 33:33 some rotation, active rotation. 33:34 active rotation. 33:35 active rotation. So, you breathe in, you 33:36 So, you breathe in, you 33:36 So, you breathe in, you relax. 33:37 relax. 33:42 Exhale, extend your 33:42 Exhale, extend your spine, maintain this 33:43 spine, maintain this 33:43 spine, maintain this extension, 33:44 extension, 33:44 extension, turn around, 33:44 turn around, 33:44 turn around, look back, 33:45 look back, 33:45 look back, return to 33:46 return to 33:46 return to center, and inhale. 33:47 center, and inhale. 33:52 Exhale, 33:52 Exhale, stretch. 33:53 stretch. 33:55 Turn the other 33:55 Turn the other way. Look what's behind 33:58 way. Look what's behind 33:58 way. Look what's behind you. 33:59 you. 34:00 you. We return to the 34:01 We return to the 34:01 We return to the center. And relax 34:03 center. And relax . One more time in 34:04 . One more time in 34:04 . One more time in each direction. Exhale 34:07 each direction. Exhale 34:07 each direction. Exhale to extend and 34:08 to extend and 34:08 to extend and return. Center. And 34:18 return. Center. And 34:18 return. Center. And exhale, 34:18 exhale, 34:18 exhale, stretch, and 34:19 stretch, and 34:19 stretch, and come back. Your 34:24 come back. Your 34:24 come back. Your hands just 34:25 hands just 34:25 hands just rest softly on your knees. And 34:27 rest softly on your knees. And 34:27 rest softly on your knees. And return to the 34:28 return to the 34:28 return to the center. Let's do one 34:29 center. Let's do one 34:29 center. Let's do one last thing. Place your 34:31 last thing. Place your 34:31 last thing. Place your legs in a comfortable, slightly 34:33 legs in a comfortable, slightly 34:33 legs in a comfortable, slightly open position. 34:34 open position. 34:35 open position. If your 34:36 If your 34:36 If your shoulders allow, stretch 34:37 shoulders allow, stretch 34:37 shoulders allow, stretch up. Inhale and 34:38 up. Inhale and 34:38 up. Inhale and reach for the sky. 34:39 reach for the sky. 34:42 Expand your lungs. 34:42 Expand your lungs. Give them plenty of 34:43 Give them plenty of 34:43 Give them plenty of space. And then 34:45 space. And then 34:45 space. And then exhale. Just 34:47 exhale. Just 34:47 exhale. Just lower your hands. 34:48 lower your hands. 34:48 lower your hands. Let's do the same on the 34:49 Let's do the same on the 34:49 Let's do the same on the other side. Take a 34:51 other side. Take a 34:51 other side. Take a deep breath, 34:52 deep breath, 34:52 deep breath, reach for the sky. 34:53 reach for the sky. 34:57 As when yawning, and 34:57 As when yawning, and exhale. And one more 34:59 exhale. And one more 34:59 exhale. And one more time in each 35:01 time in each 35:01 time in each direction to finish. 35:02 direction to finish. 35:02 direction to finish. Breathe up. 35:03 Breathe up. 35:07 Yawning train. And 35:07 Yawning train. And relax. 35:08 relax. 35:11 One last time, 35:11 One last time, breathe up. 35:12 breathe up. 35:14 Yawn, maybe a little more 35:14 Yawn, maybe a little more . And exhale. 35:17 . And exhale. 35:20 Just rest for 35:20 Just rest for a moment and feel what it's like 35:21 a moment and feel what it's like to sit up straight. 35:22 to sit up straight. 35:22 to sit up straight. Maybe it 35:23 Maybe it 35:23 Maybe it feels a little 35:24 feels a little 35:24 feels a little easier than before. 35:25 easier than before. 35:28 Wow, that 35:28 Wow, that feels great, Justin. I 35:30 feels great, Justin. I 35:30 feels great, Justin. I think the main 35:31 think the main 35:31 think the main concepts are 35:32 concepts are 35:32 concepts are extraction. We do not 35:34 extraction. We do not 35:34 extraction. We do not compress the spine or 35:36 compress the spine or 35:36 compress the spine or apply excessive pressure 35:37 apply excessive pressure 35:37 apply excessive pressure during rotations. We 35:38 during rotations. We 35:38 during rotations. We do this because, 35:39 do this because, 35:39 do this because, in reality, to 35:40 in reality, to 35:40 in reality, to drive a car or 35:41 drive a car or 35:41 drive a car or do anything, we 35:42 do anything, we 35:42 do anything, we need mobility. 35:43 need mobility. 35:44 need mobility. So when we learn to 35:45 So when we learn to 35:45 So when we learn to do it in the 35:46 do it in the 35:46 do it in the pull-up position, it's so 35:47 pull-up position, it's so 35:47 pull-up position, it's so wonderful and safe. And I 35:49 wonderful and safe. And I 35:49 wonderful and safe. And I think this is a very 35:50 think this is a very 35:50 think this is a very important concept that 35:51 important concept that 35:54 everyone should know about. Plus, 35:54 everyone should know about. Plus, I like it 35:55 I like it 35:55 I like it when you just sit 35:56 when you just sit 35:56 when you just sit and press your feet against the 35:57 and press your feet against the 35:57 and press your feet against the floor. Most 35:59 floor. Most 35:59 floor. Most people don't 36:00 people don't 36:00 people don't realize that this 36:01 realize that this 36:01 realize that this pressure lengthens the spine 36:02 pressure lengthens the spine 36:02 pressure lengthens the spine and improves posture— 36:03 and improves posture— it's so simple, you can 36:05 it's so simple, you can 36:05 it's so simple, you can do it while you're 36:06 do it while you're 36:06 do it while you're sitting, working at a 36:07 sitting, working at a 36:07 sitting, working at a computer, or 36:08 computer, or anywhere. So yes, these are great 36:10 anywhere. So yes, these are great 36:10 anywhere. So yes, these are great exercises. They are simply 36:12 exercises. They are simply 36:12 exercises. They are simply wonderful. And I think 36:13 wonderful. And I think 36:13 wonderful. And I think the concept of supporting 36:14 the concept of supporting 36:14 the concept of supporting mobility is 36:15 mobility is 36:15 mobility is key. We don't 36:16 key. We don't 36:16 key. We don't want to be strong, 36:18 want to be strong, 36:18 want to be strong, but constrained. We 36:19 but constrained. We 36:19 but constrained. We want to be strong, 36:20 want to be strong, 36:20 want to be strong, mobile, and 36:21 mobile, and 36:21 mobile, and flexible. This is so 36:22 flexible. This is so 36:22 flexible. This is so important. So, one of the things 36:23 important. So, one of the things 36:23 important. So, one of the things I like to 36:24 I like to 36:24 I like to show is the Gyrotoner. 36:26 show is the Gyrotoner. 36:29 This is one way 36:29 This is one way to adapt Gyrotonic movements 36:30 to adapt Gyrotonic movements 36:30 to adapt Gyrotonic movements for people with 36:31 for people with 36:31 for people with osteoporosis, as it 36:32 osteoporosis, as it 36:32 osteoporosis, as it can be done standing up. 36:34 can be done standing up. 36:38 You can work 36:38 You can work on your 36:39 on your 36:39 on your shoulder range of motion by carrying your 36:40 shoulder range of motion by carrying your 36:40 shoulder range of motion by carrying your body weight. You 36:45 body weight. You 36:45 body weight. You work both 36:46 work both 36:46 work both sides and then 36:47 sides and then 36:48 sides and then add a gentle 36:48 add a gentle 36:48 add a gentle rotation of the spine, like 36:50 rotation of the spine, like 36:50 rotation of the spine, like when we reach for the 36:51 when we reach for the 36:51 when we reach for the top shelf. Or 36:57 top shelf. Or 36:57 top shelf. Or we raise our grandchildren. 37:00 we raise our grandchildren. 37:03 So you can 37:04 So you can engage your entire body in a 37:05 engage your entire body in a 37:05 engage your entire body in a supported position while 37:06 supported position while 37:06 supported position while safely working your 37:07 safely working your 37:07 safely working your shoulder joint. 37:08 shoulder joint. 37:13 The simulator works in 37:13 The simulator works in all possible 37:14 all possible 37:14 all possible directions: internal 37:16 directions: internal 37:16 directions: internal rotation, external, 37:17 rotation, external, 37:17 rotation, external, cross movements—everything you 37:18 cross movements—everything you 37:18 cross movements—everything you need in life. 37:19 need in life. 37:23 This is the most 37:23 This is the most versatile 37:24 versatile 37:24 versatile simulator. All of this 37:24 simulator. All of this 37:25 simulator. All of this equipment is 37:25 equipment is 37:25 equipment is extremely 37:26 extremely 37:26 extremely versatile. I 37:27 versatile. I 37:27 versatile. I just wanted to 37:28 just wanted to 37:28 just wanted to show Gyrotonic and how we 37:29 show Gyrotonic and how we 37:29 show Gyrotonic and how we work, because you might have 37:30 work, because you might have 37:30 work, because you might have heard about "arching and 37:31 heard about "arching and 37:31 heard about "arching and twisting." This is the 37:32 twisting." This is the 37:32 twisting." This is the basic 37:33 basic 37:33 basic fundamental movement 37:34 fundamental movement 37:34 fundamental movement in Gyrotonic. We can 37:36 in Gyrotonic. We can 37:36 in Gyrotonic. We can safely do these 37:37 safely do these 37:37 safely do these twists thanks to the 37:39 twists thanks to the 37:39 twists thanks to the high 37:40 high 37:40 high carriage position. 37:40 carriage position.
Why individualized physical therapy can change lives 37:45 I like it 37:45 I like it because when a person 37:46 because when a person 37:46 because when a person comes to class, 37:47 comes to class, 37:47 comes to class, they can say, " 37:49 they can say, " This is what I do every day, 37:50 This is what I do every day, 37:50 This is what I do every day, and I have problems with this 37:51 and I have problems with this 37:51 and I have problems with this , or this is where I 37:52 , or this is where I 37:52 , or this is where I feel stuck." 37:53 feel stuck." 37:59 So, working with you, 37:59 So, working with you, Justin, or with someone in 38:01 Justin, or with someone in 38:01 Justin, or with someone in your clinic, or with 38:02 your clinic, or with 38:02 your clinic, or with another 38:02 another 38:02 another physical therapist, 38:03 physical therapist, 38:03 physical therapist, we can work on a 38:04 we can work on a 38:04 we can work on a specific area 38:05 specific area 38:05 specific area using this 38:07 using this 38:07 using this equipment and 38:07 equipment and 38:07 equipment and adapting it to the 38:09 adapting it to the 38:09 adapting it to the person's lifestyle. 38:10 person's lifestyle. 38:13 This is just wonderful. 38:13 This is just wonderful. Thank you. 38:14 Thank you. 38:14 Thank you. We know from all 38:15 We know from all 38:15 We know from all the research that a 38:16 the research that a 38:16 the research that a unique, 38:17 unique, 38:17 unique, individualized 38:17 individualized 38:18 individualized program is 38:18 program is 38:18 program is the most effective. 38:19 the most effective. 38:20 the most effective. That's right. That's right. You 38:22 That's right. That's right. You 38:22 That's right. That's right. You do everything you can, 38:23 do everything you can, 38:23 do everything you can, but if there's a way 38:24 but if there's a way 38:24 but if there's a way to go somewhere, it's 38:26 to go somewhere, it's 38:26 to go somewhere, it's usually 38:26 usually 38:26 usually covered 38:27 covered 38:27 covered by insurance, right? 38:28 by insurance, right? 38:29 by insurance, right? Yes, it is 38:30 Yes, it is 38:30 Yes, it is reimbursed. Yes. 38:31 reimbursed. Yes. 38:32 reimbursed. Yes. Yes. Yes. That's where the 38:33 Yes. Yes. That's where the 38:33 Yes. Yes. That's where the beauty lies. Many 38:35 beauty lies. Many 38:35 beauty lies. Many people don't even 38:36 people don't even 38:36 people don't even realize that 38:37 realize that 38:37 realize that physical therapy is 38:38 physical therapy is 38:38 physical therapy is just incredibly 38:39 just incredibly 38:39 just incredibly beneficial. And again 38:41 beneficial. And again 38:41 beneficial. And again , we're both 38:41 , we're both 38:41 , we're both physical therapists, 38:42 physical therapists, 38:42 physical therapists, so we're a little 38:43 so we're a little 38:43 so we're a little biased, but the 38:44 biased, but the 38:44 biased, but the truth is, 38:45 truth is, 38:45 truth is, people do get 38:46 people do get 38:46 people do get better. And people just 38:47 better. And people just 38:47 better. And people just don't understand this. 38:48 don't understand this. 38:48 don't understand this. They don't realize. 38:50 They don't realize. 38:50 They don't realize. So, thank you very much. But I 38:51 So, thank you very much. But I 38:51 So, thank you very much. But I also want you to 38:52 also want you to 38:52 also want you to share, because you've 38:53 share, because you've 38:53 share, because you've been doing this for 38:54 been doing this for 38:54 been doing this for quite some time. You 38:55 quite some time. You 38:55 quite some time. You know, your clinic is 38:56 know, your clinic is 38:56 know, your clinic is overflowing with 38:56 overflowing with 38:58 osteoporosis patients. What did you 38:58 osteoporosis patients. What did you notice? I would really 39:00 notice? I would really 39:00 notice? I would really like to hear it, because 39:01 like to hear it, because 39:01 like to hear it, because it is so fascinating to me 39:02 it is so fascinating to me . I always enjoy it 39:04 . I always enjoy it 39:04 . I always enjoy it when people listen to the 39:05 when people listen to the 39:05 when people listen to the podcast and then 39:06 podcast and then 39:06 podcast and then implement these things, 39:07 implement these things, 39:07 implement these things, but it's always interesting to 39:08 but it's always interesting to 39:08 but it's always interesting to hear what you've seen from 39:09 hear what you've seen from 39:09 hear what you've seen from people you've 39:10 people you've 39:10 people you've worked with.
Client transformation stories 39:11 worked with. 39:11 worked with. I love 39:12 I love 39:12 I love stories like this. We had 39:13 stories like this. We had 39:14 stories like this. We had one woman 39:14 one woman 39:15 one woman come in a few 39:15 come in a few 39:15 come in a few months ago and her 39:17 months ago and her 39:17 months ago and her dog got sick. 39:18 dog got sick. 39:20 She used to be very 39:20 She used to be very worried about who would 39:21 worried about who would 39:21 worried about who would pick up the dog and how 39:22 pick up the dog and how 39:22 pick up the dog and how to get it to 39:23 to get it to 39:23 to get it to the vet. 39:25 the vet. 39:25 the vet. She now felt 39:26 She now felt 39:26 She now felt confident and knew 39:27 confident and knew 39:27 confident and knew how to safely pick up 39:28 how to safely pick up 39:29 how to safely pick up the dog, put it in the 39:30 the dog, put it in the 39:30 the dog, put it in the car, and take it to 39:31 car, and take it to 39:31 car, and take it to the vet. Things like that are 39:33 the vet. Things like that are really important. 39:35 really important. 39:37 We have another patient, 39:37 We have another patient, because most people don't just 39:38 because most people don't just 39:38 because most people don't just come in with 39:40 come in with 39:40 come in with osteoporosis, 39:41 osteoporosis, 39:41 osteoporosis, right? This could be 39:44 right? This could be 39:44 right? This could be osteoporosis with 39:45 osteoporosis with 39:45 osteoporosis with spondylolisthesis, 39:46 spondylolisthesis, 39:46 spondylolisthesis, sciatica, or 39:48 sciatica, or 39:48 sciatica, or shoulder pain. So, people 39:53 shoulder pain. So, people 39:53 shoulder pain. So, people recover from 39:54 recover from 39:54 recover from injuries while 39:55 injuries while 39:55 injuries while strengthening their bones; 39:56 strengthening their bones; 39:56 strengthening their bones; We have a patient who 39:58 We have a patient who 39:58 We have a patient who is raising her 39:59 is raising her 39:59 is raising her grandchildren again and feels she 40:01 grandchildren again and feels she 40:01 grandchildren again and feels she can be an active 40:02 can be an active 40:02 can be an active participant in their 40:03 participant in their 40:03 participant in their upbringing. Every 40:06 upbringing. Every 40:06 upbringing. Every Friday she picks up her 40:08 Friday she picks up her 40:08 Friday she picks up her grandchildren and feels 40:09 grandchildren and feels 40:09 grandchildren and feels confident. We had 40:12 confident. We had 40:12 confident. We had someone who used to 40:13 someone who used to 40:15 cycle to work, and we were 40:15 cycle to work, and we were able to get them 40:16 able to get them 40:16 able to get them strong enough by 40:17 strong enough by 40:17 strong enough by restoring their 40:17 restoring their 40:17 restoring their proprioception. They 40:19 proprioception. They 40:19 proprioception. They were cyclists before they 40:20 were cyclists before they 40:23 met us. So it 40:23 met us. So it wasn't easy, but we 40:24 wasn't easy, but we 40:24 wasn't easy, but we got them back to 40:25 got them back to 40:25 got them back to driving safely, and that's a 40:27 driving safely, and that's a 40:27 driving safely, and that's a great story. And 40:30 great story. And 40:30 great story. And we also mentioned 40:31 we also mentioned 40:31 we also mentioned horseback riding. It's a 40:34 horseback riding. It's a 40:34 horseback riding. It's a conversation you 40:34 conversation you 40:34 conversation you have to have with those you 40:36 have to have with those you 40:36 have to have with those you work with, but we 40:37 work with, but we 40:37 work with, but we can get 40:38 can get 40:38 can get people back to doing the things 40:39 people back to doing the things 40:39 people back to doing the things they loved, and that's the 40:40 they loved, and that's the 40:40 they loved, and that's the most enjoyable part 40:42 most enjoyable part . 40:42 . 40:46 So, aside from improving 40:46 So, aside from improving bone health and everything 40:47 bone health and everything 40:47 bone health and everything else, ultimately, that's 40:48 else, ultimately, that's 40:48 else, ultimately, that's exactly what we 40:49 exactly what we 40:49 exactly what we want. We want 40:51 want. We want 40:51 want. We want to enjoy 40:52 to enjoy 40:52 to enjoy life. And I often 40:53 life. And I often 40:53 life. And I often noticed that people don't 40:54 noticed that people don't 40:54 noticed that people don't go to 40:55 go to 40:55 go to physical therapists. Did 40:56 physical therapists. Did 40:56 physical therapists. Did you notice that too? 40:57 you notice that too? 40:58 you notice that too? People think, “Oh, I 40:59 People think, “Oh, I 40:59 People think, “Oh, I just have to live with 40:59 just have to live with 40:59 just have to live with this stuck 41:00 this stuck 41:00 this stuck shoulder. I am old. It's 41:02 shoulder. I am old. It's 41:02 shoulder. I am old. It's just part of 41:02 just part of 41:03 just part of getting older." And I always 41:04 getting older." And I always 41:04 getting older." And I always tell people: “No, go 41:05 tell people: “No, go 41:05 tell people: “No, go to physical therapy. You 41:07 to physical therapy. You 41:07 to physical therapy. You don't have to live with this. " 41:09 don't have to live with this. " 41:09 don't have to live with this. " Seek help from 41:09 Seek help from 41:09 Seek help from a specialist, work on 41:11 a specialist, work on 41:11 a specialist, work on this in parallel with everything 41:12 this in parallel with everything 41:12 this in parallel with everything else." And you know, 41:13 else." And you know, 41:13 else." And you know, later on they 41:14 later on they 41:14 later on they look back and 41:15 look back and 41:15 look back and say, "Wow, that was a 41:16 say, "Wow, that was a 41:16 say, "Wow, that was a real 41:16 real 41:16 real blessing, because I 41:18 blessing, because I ... my 41:18 ... my 41:18 ... my functionality 41:19 functionality 41:19 functionality got a lot 41:20 got a lot 41:20 got a lot better, that's what I 41:21 better, that's what I 41:21 better, that's what I noticed." I've seen 41:22 noticed." I've seen 41:22 noticed." I've seen people who receive this 41:23 people who receive this 41:23 people who receive this diagnosis 41:24 diagnosis 41:24 diagnosis look back and 41:25 look back and 41:25 look back and say, "This was the 41:26 say, "This was the 41:26 say, "This was the catalyst for so 41:26 catalyst for so 41:26 catalyst for so many positive 41:28 many positive 41:28 many positive changes in their lives 41:29 changes in their lives ." "Especially when it comes 41:30 ." "Especially when it comes 41:30 ." "Especially when it comes to strength 41:31 to strength 41:31 to strength training, exercises, 41:32 training, exercises, 41:32 training, exercises, etc." So for me, it's 41:35 etc." So for me, it's 41:35 etc." So for me, it's all exciting, and I 41:36 all exciting, and I 41:36 all exciting, and I get so happy 41:38 get so happy 41:38 get so happy when I hear that people 41:39 when I hear that people 41:39 when I hear that people are doing important 41:40 are doing important 41:40 are doing important exercises, and of course 41:41 exercises, and of course 41:41 exercises, and of course other things, but the 41:42 other things, but the 41:42 other things, but the exercise component is 41:44 exercise component is 41:44 exercise component is just great. 41:45 just great. 41:47 And we have a database of 41:47 And we have a database of DEXA scans where people 41:48 DEXA scans where people 41:48 DEXA scans where people are showing improvement 41:50 are showing improvement , or at least 41:51 , or at least 41:51 , or at least maintaining or 41:52 maintaining or 41:52 maintaining or improving their condition. It's 41:53 improving their condition. It's 41:53 improving their condition. It's incredibly nice, 41:54 incredibly nice, 41:55 incredibly nice, but I feel like 41:56 but I feel like 41:56 but I feel like people are better at noticing 41:57 people are better at noticing 41:57 people are better at noticing changes in their 41:58 changes in their 41:58 changes in their daily lives 41:59 daily lives 41:59 daily lives than they are at a scan 42:00 than they are at a scan 42:00 than they are at a scan that's done once or three 42:02 that's done once or three 42:02 that's done once or three times, you know, once a 42:03 times, you know, once a 42:03 times, you know, once a year or once every two years 42:04 year or once every two years . So while scanning 42:06 . So while scanning 42:06 . So while scanning is interesting, I think the 42:07 is interesting, I think the 42:07 is interesting, I think the daily activity 42:09 daily activity is much more interesting. 42:10 is much more interesting. 42:10 is much more interesting. And the things you 42:11 And the things you 42:11 And the things you mentioned, like the 42:12 mentioned, like the 42:12 mentioned, like the shoulder, you know? Go 42:14 shoulder, you know? Go 42:14 shoulder, you know? Go to physical therapy. Or 42:15 to physical therapy. Or 42:15 to physical therapy. Or like incontinence: don't 42:16 like incontinence: don't 42:16 like incontinence: don't live with it, 42:17 live with it, 42:17 live with it, you know? You can, 42:18 you know? You can, 42:18 you know? You can, you can work with it 42:19 you can work with it 42:19 you can work with it , and it can have a 42:21 , and it can have a 42:21 , and it can have a big impact on 42:22 big impact on how often you go out 42:23 how often you go out 42:23 how often you go out . And therein 42:25 . And therein 42:25 . And therein lies the reward: 42:26 lies the reward: 42:26 lies the reward: you can start 42:27 you can start 42:27 you can start strength training and 42:29 strength training and 42:29 strength training and then hear other 42:30 then hear other 42:30 then hear other things, like, "Oh, 42:31 things, like, "Oh, 42:31 things, like, "Oh, yeah, I don't go to the movies 42:32 yeah, I don't go to the movies 42:32 yeah, I don't go to the movies often because, you know, 42:33 often because, you know, 42:33 often because, you know, I have to go to 42:34 I have to go to 42:34 I have to go to the bathroom." And then, there are 42:36 the bathroom." And then, there are 42:36 the bathroom." And then, there are other things that 42:37 other things that 42:37 other things that can affect 42:39 can affect 42:39 can affect your life that 42:40 your life that 42:40 your life that physiotherapy works with, 42:41 physiotherapy works with, 42:41 physiotherapy works with, that 42:42 that 42:42 that specialists work with. So 42:44 specialists work with. So 42:48 let's talk about 42:49 let's talk about this, because this is something that 42:50 this, because this is something that 42:50 this, because this is something that bothers me when people 42:51 bothers me when people 42:51 bothers me when people have good intentions, and there 42:52 have good intentions, and there 42:52 have good intentions, and there are a lot of 42:53 are a lot of 42:53 are a lot of good 42:54 good 42:55 good exercise experts around, but for some reason, 42:56 exercise experts around, but for some reason, 42:56 exercise experts around, but for some reason, Justin, I don't know why, 42:57 Justin, I don't know why, 42:57 Justin, I don't know why, not everyone engages their 42:58 not everyone engages their 42:58 not everyone engages their pelvic floor muscles. And 43:02 pelvic floor muscles. And 43:02 pelvic floor muscles. And for me, that's one of the 43:03 for me, that's one of the 43:03 for me, that's one of the first things you 43:04 first things you 43:04 first things you have to learn, because 43:05 have to learn, because 43:05 have to learn, because if you're going to 43:06 if you're going to 43:06 if you're going to start a 43:07 start a 43:08 start a strength training program, and 43:09 strength training program, and 43:09 strength training program, and this has happened, and it 43:10 this has happened, and it 43:10 this has happened, and it frustrates me. I do 43:12 frustrates me. I do 43:12 frustrates me. I do Q& 43:13 Q& 43:13 Q& A sessions in my 43:14 A sessions in my 43:14 A sessions in my community, and people 43:15 community, and people 43:15 community, and people say, "You know, I've 43:16 say, "You know, I've 43:16 say, "You know, I've done all of that," and again 43:17 done all of that," and again 43:17 done all of that," and again , they've 43:18 , they've 43:18 , they've been to classes 43:19 been to classes 43:19 been to classes or something like that, but they 43:20 or something like that, but they 43:20 or something like that, but they say they've done 43:22 say they've done 43:22 say they've done all the strength 43:22 all the strength 43:22 all the strength training, and now they're 43:24 training, and now they're 43:24 training, and now they're prolapsed, and it's all 43:25 prolapsed, and it's all 43:25 prolapsed, and it's all because they haven't 43:26 because they haven't 43:26 because they haven't learned how to 43:27 learned how to 43:27 learned how to stabilize their bodies 43:28 stabilize their bodies 43:28 stabilize their bodies and work them effectively 43:29 and work them effectively 43:29 and work them effectively . And it 43:31 . And it 43:31 . And it really upsets me, because 43:32 really upsets me, because 43:32 really upsets me, because this could have been 43:32 this could have been 43:33 this could have been completely avoided, and 43:34 completely avoided, and 43:34 completely avoided, and it's not that hard 43:35 it's not that hard 43:35 it's not that hard to learn, but it's 43:36 to learn, but it's 43:36 to learn, but it's just necessary... Do 43:37 just necessary... Do 43:37 just necessary... Do you see when 43:38 you see when 43:38 you see when people come to you 43:39 people come to you that they're missing 43:40 that they're missing 43:40 that they're missing this particular component? 43:41 this particular component? 43:41 this particular component? I see this very 43:42 I see this very 43:42 I see this very often. We have already 43:45 often. We have already 43:45 often. We have already discussed the phases of 43:46 discussed the phases of 43:46 discussed the phases of osteoporosis, and now 43:47 osteoporosis, and now 43:47 osteoporosis, and now we are in the impact 43:48 we are in the impact 43:49 we are in the impact and strength training phase, 43:50 and strength training phase, 43:50 and strength training phase, and this is extremely 43:51 and this is extremely 43:51 and this is extremely important. But people don't 43:54 important. But people don't 43:54 important. But people don't pay attention to the fact 43:55 pay attention to the fact that even the 43:56 that even the 43:56 that even the Onar program and other great 43:58 Onar program and other great 43:58 Onar program and other great programs have an 8- 43:58 programs have an 8- week preparation 44:00 week preparation 44:00 week preparation period. You can't 44:01 period. You can't 44:01 period. You can't just do 44:01 just do 44:02 just do five 44:02 five 44:02 five sets of five 44:03 sets of five 44:03 sets of five reps at once, you know? It's the 44:05 reps at once, you know? It's the 44:05 reps at once, you know? It's the same with our 44:06 same with our 44:06 same with our programs and all 44:08 programs and all 44:08 programs and all others—your tissues 44:09 others—your tissues 44:09 others—your tissues must adapt 44:10 must adapt 44:10 must adapt to the load, 44:11 to the load, 44:11 to the load, intensity, and 44:12 intensity, and 44:12 intensity, and frequency. And this, I would 44:14 frequency. And this, I would 44:14 frequency. And this, I would say, is a slow 44:15 say, is a slow 44:15 say, is a slow process. Our 44:16 process. Our 44:16 process. Our tendons, you know, 44:17 tendons, you know, 44:17 tendons, you know, bones are actually 44:18 bones are actually 44:18 bones are actually very smart. They 44:19 very smart. They 44:19 very smart. They heal quickly, but 44:21 heal quickly, but 44:21 heal quickly, but tendons take 44:22 tendons take 44:22 tendons take forever. So you 44:24 forever. So you 44:24 forever. So you have to take care of the 44:25 have to take care of the 44:25 have to take care of the tendons, and the pelvic 44:27 tendons, and the pelvic 44:27 tendons, and the pelvic floor is another set of 44:28 floor is another set of 44:28 floor is another set of muscles that has a 44:29 muscles that has a 44:29 muscles that has a central tendon 44:30 central tendon , and it, like these muscles, 44:32 , and it, like these muscles, 44:32 , and it, like these muscles, also needs to be 44:33 also needs to be 44:33 also needs to be prepared. So, 44:35 prepared. So, 44:35 prepared. So, go quietly—you will be further away 44:36 go quietly—you will be further away . This is a journey of a 44:38 . This is a journey of a 44:38 . This is a journey of a lifetime. Take your time 44:39 lifetime. Take your time 44:39 lifetime. Take your time and move 44:40 and move 44:40 and move slowly. You 44:41 slowly. You 44:41 slowly. You will achieve your goal. So, 44:42 will achieve your goal. So, 44:42 will achieve your goal. So, 100% yes, I see this often 44:44 100% yes, I see this often . 44:44 . 44:45 . This saddens me. It's 44:46 This saddens me. It's 44:46 This saddens me. It's really upsetting. But 44:47 really upsetting. But 44:47 really upsetting. But there is good news, and you 44:48 there is good news, and you 44:48 there is good news, and you will demonstrate some of 44:49 will demonstrate some of 44:49 will demonstrate some of this in class, 44:50 this in class, 44:50 this in class, regarding the pelvic 44:51 regarding the pelvic 44:51 regarding the pelvic floor. And I think 44:52 floor. And I think 44:52 floor. And I think everyone should definitely 44:53 everyone should definitely 44:53 everyone should definitely add this component, 44:54 add this component, 44:54 add this component, because we don't want 44:55 because we don't want 44:55 because we don't want incontinence. Nobody 44:56 incontinence. Nobody 44:57 incontinence. Nobody wants, nobody wants to 44:57 wants, nobody wants to 44:58 wants, nobody wants to wear special 44:58 wear special 44:59 wear special pads. Nobody... 45:00 pads. Nobody... You know, we won't have 45:01 You know, we won't have 45:01 You know, we won't have to. This is good 45:02 to. This is good 45:02 to. This is good news. So much 45:03 news. So much 45:03 news. So much can be done. There are 45:04 can be done. There are 45:04 can be done. There are simple things, you know, there are 45:06 simple things, you know, there are 45:06 simple things, you know, there are simple steps that 45:07 simple steps that 45:07 simple steps that you can implement 45:08 you can implement 45:08 you can implement that will really 45:09 that will really 45:09 that will really help. So. 45:10 help. So. 45:10 help. So. Certainly. Well, before 45:12 Certainly. Well, before 45:12 Certainly. Well, before we... Oh, one more thing 45:13 we... Oh, one more thing 45:13 we... Oh, one more thing I'll say if you're 45:14 I'll say if you're 45:14 I'll say if you're listening to this 45:15 listening to this 45:15 listening to this later, because often 45:16 later, because often 45:16 later, because often the advantage of podcasts is that 45:17 the advantage of podcasts is that 45:17 the advantage of podcasts is that they 45:18 they 45:18 they remain 45:18 remain 45:18 remain accessible. A version of 45:20 accessible. A version of 45:20 accessible. A version of this lesson 45:21 this lesson 45:21 this lesson will be 45:21 will be 45:21 will be available upon request. So don't 45:22 available upon request. So don't 45:22 available upon request. So don't worry. You 45:23 worry. You 45:23 worry. You can 45:24 can 45:24 can access it later. 45:25 access it later. 45:25 access it later. But are there any other 45:26 But are there any other 45:26 But are there any other recent highlights that 45:27 recent highlights that 45:27 recent highlights that we missed that 45:28 we missed that 45:28 we missed that you want to share? 45:29 you want to share? 45:29 you want to share? I think we've remembered everything. 45:31 I think we've remembered everything. 45:31 I think we've remembered everything. First of all, I want to 45:32 First of all, I want to 45:32 First of all, I want to thank you, 45:33 thank you, 45:33 thank you, Margie. I mean, 45:35 Margie. I mean, 45:35 Margie. I mean, I've listened to 45:36 I've listened to 45:36 I've listened to a lot of your 45:37 a lot of your 45:37 a lot of your podcasts, the topics 45:38 podcasts, the topics 45:38 podcasts, the topics you've discussed are very 45:39 you've discussed are very 45:39 you've discussed are very deep and important. And 45:42 deep and important. And 45:42 deep and important. And as you mentioned, 45:43 as you mentioned, 45:43 as you mentioned, community is important 45:44 community is important 45:44 community is important with this diagnosis, 45:45 with this diagnosis, 45:45 with this diagnosis, as with any 45:46 as with any 45:46 as with any other, but 45:47 other, but 45:47 other, but osteoporosis can be 45:48 osteoporosis can be 45:48 osteoporosis can be particularly frightening, 45:49 particularly frightening, 45:49 particularly frightening, so it's important 45:50 so it's important 45:50 so it's important to support women and 45:51 to support women and 45:51 to support women and people in general, because 45:52 people in general, because 45:53 people in general, because osteoporosis 45:53 osteoporosis 45:53 osteoporosis affects men too. 45:55 affects men too. 45:55 affects men too. You are doing an 45:56 You are doing an 45:56 You are doing an extremely important 45:57 extremely important 45:57 extremely important job. So thank you. 45:59 job. So thank you. 45:59 job. So thank you. I also thank you for everything 46:01 I also thank you for everything you do. I am very 46:03 you do. I am very 46:03 you do. I am very pleased to 46:03 pleased to 46:04 pleased to meet you and 46:04 meet you and 46:04 meet you and look forward to 46:06 look forward to 46:06 look forward to your visit to 46:07 your visit to 46:07 your visit to add this element. 46:08 add this element. 46:13 And that's great, I really 46:13 And that's great, I really have to give you 46:14 have to give you 46:14 have to give you credit for Gyrotonic and 46:15 credit for Gyrotonic and 46:15 credit for Gyrotonic and Gyrokinesis; you have personally 46:16 Gyrokinesis; you have personally 46:17 Gyrokinesis; you have personally created a program that 46:18 created a program that 46:18 created a program that people with 46:19 people with 46:19 people with osteoporosis and 46:20 osteoporosis and 46:20 osteoporosis and osteopenia can 46:21 osteopenia can 46:21 osteopenia can benefit from. This is 46:26 benefit from. This is 46:26 benefit from. This is truly a wonderful thing 46:27 truly a wonderful thing 46:27 truly a wonderful thing that you have done and 46:28 that you have done and 46:28 that you have done and then spread around the 46:29 then spread around the 46:29 then spread around the world. So 46:31 world. So 46:31 world. So thank you. I think this is a 46:33 thank you. I think this is a 46:33 thank you. I think this is a very serious 46:34 very serious 46:34 very serious task, and it's 46:35 task, and it's 46:35 task, and it's really impressive. 46:37 really impressive. 46:37 really impressive. Anyway, I can't 46:38 Anyway, I can't 46:38 Anyway, I can't wait to 46:40 wait to 46:40 wait to see you in class 46:41 see you in class , and thank you so much for being 46:42 , and thank you so much for being 46:42 , and thank you so much for being here. 46:42 here. 46:42 here. Thank you. 46:43 Thank you. 46:46 I hope you 46:46 I hope you enjoyed this 46:47 enjoyed this 46:47 enjoyed this interview and now you 46:48 interview and now you 46:48 interview and now you understand what 46:50 understand what 46:50 understand what Gyrotonic and Gyrokinesis are, but I 46:51 Gyrotonic and Gyrokinesis are, but I 46:51 Gyrotonic and Gyrokinesis are, but I think the most important thing is 46:52 think the most important thing is 46:52 think the most important thing is to realize the importance of 46:53 to realize the importance of 46:54 to realize the importance of mobility and 46:55 mobility and 46:55 mobility and why we need to 46:56 why we need to 46:56 why we need to maintain and 46:57 maintain and 46:57 maintain and develop it in 46:58 develop it in 46:58 develop it in addition to strength 46:59 addition to strength 46:59 addition to strength training. I 47:01 training. I 47:01 training. I liked the exercise 47:02 liked the exercise 47:02 liked the exercise Justin showed: 47:04 Justin showed: 47:04 Justin showed: you can 47:04 you can 47:04 you can practice 47:05 practice 47:05 practice pushing off with your 47:06 pushing off with your 47:06 pushing off with your feet off the floor, 47:07 feet off the floor, 47:07 feet off the floor, extending your spine. This is 47:08 extending your spine. This is 47:08 extending your spine. This is very important and you 47:09 very important and you 47:09 very important and you can simply 47:10 can simply 47:10 can simply use it in 47:11 use it in 47:11 use it in your daily 47:12 your daily 47:13 your daily activities. I'm so 47:14 activities. I'm so 47:14 activities. I'm so excited that Justin 47:15 excited that Justin 47:15 excited that Justin will be coming to my class 47:16 will be coming to my class , and you can 47:17 , and you can 47:17 , and you can join us too. I'll 47:18 join us too. I'll 47:18 join us too. I'll leave a link in 47:19 leave a link in 47:19 leave a link in the description for the release, and 47:20 the description for the release, and 47:20 the description for the release, and if the time has already passed, 47:22 if the time has already passed, that's no problem. This 47:23 that's no problem. This 47:23 that's no problem. This will be an on- 47:24 will be an on- 47:24 will be an on- demand class that you will still 47:25 demand class that you will still 47:25 demand class that you will still be able to 47:25 be able to 47:26 be able to purchase and 47:26 purchase and 47:26 purchase and view. So 47:28 view. So 47:28 view. So thanks for listening, and I 47:30 thanks for listening, and I 47:30 thanks for listening, and I look forward to seeing you 47:31 look forward to seeing you 47:31 look forward to seeing you in the next 47:32 in the next 47:32 in the next episode.
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