The Body Nerd Show

Latest Episodes:

175 Pelvic Floor + Pain with Holly Middleton Aug 04, 2022

Show notes

If you've been struggling with back or hip pain that you can't quite solve, the pelvic floor could be the culprit. And while we normally talk about the pelvic floor in the context of postpartum, everyone has one.

And anatomically your pelvic floor is facially connected to your lower back, deep hip rotators, and overall core stability - whether you have a uterus or not.

Which is why I'm so happy to be joined (again) by body nerd Holly Middleton to talk bout all things breathing, posture, and the pelvic floor.

Holly is a former competitive dancer turned movement coach and physiotherapy assistant with a PhD in biology. In today's episode, I share how she helped me figure out why my SI joint was in pain and an easy exercise I was able to do on my own for relief.

So if you've been experiencing discomfort or tension in any of those places, today's episode is for you!

You'll learn:

Why Kegels aren't the only (or best) exercise for all pelvic floor issues
The relationship between pelvic floor and breathing
Why pelvic floor dysfunction could be related to your shoulder, neck, hip, or low back pain

All the links:

Holly's website: www.flowmovement.ca
Holly on IG @flowmovementtherapy
Find an Anatomy in Motion Practitioner near you - https://findingcentre.co.uk/
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co

174 Pain isn't (always) Structural Jul 28, 2022

Show notes

Just because you have an MRI that says something is torn or bulging does not mean you have to have pain.

Seems unbelievable, right?

But what if I told you that there are multiple research studies that have compared low back MRIs of people with and without pain and found no correlation between structural issues and pain?

That you can have NO pain, even if you have a bulging disc. And you can have pain, even if you don't have a bulging disc.

Because the presence of a structural issue doesn't mean you're destined for pain (and vice versa).

If you're ready to enjoy life without pain, but your MRI wants to say otherwise, today's episode is for you.

You'll learn:

Why pain is more than just what an MRI says
Why having a structural issue doesn't necessarily mean you'll have pain
The relationship between your brain and pain

All the links:

Do MRI findings correlate with mobility tests? An explorative analysis of the test validity with regard to structure (European Spine Journal 2006)
Central sensitization and altered central pain processing in chronic low back pain: fact or myth? (The Clinical journal of pain 2013)
Do knee abnormalities visualised on MRI explain knee pain in knee osteoarthritis? A systematic review. (Annals of the rheumatic diseases 2011)
Are "Structural Abnormalities" on Magnetic Resonance Imaging a Contraindication to the Successful Conservative Treatment of Chronic Nonspecific Low Back Pain? (Spine, 2006)
Comparison of shoulder rotation range of motion in professional tennis players with and without history of shoulder pain (Manual Therapy 2015)
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

173 Hydration Jul 21, 2022

Show notes

Welcome to summer. You're hot. You're sweating. You drink some water. But you wake up the next day with a headache…are you dehydrated?

And is 8 glasses a day really the fix?

In today's episode, we're diving into the deep end with all things hydration. Which means I'll be busting the 8 glasses a day myth and share with you the surprising link between anxiety and hydration status that recent research has suggested.

So instead of just thinking you should probably drink more water - learn the science behind the WHY, including:

Your brain on water
Dehydration, hypohydration, and overhydration
And how much water you should actually drink every day

All the links:

TeaPigs Cold Brew
LMNT Hydration Multiplier Salt Packet
https://health.clevelandclinic.org/cold-water-vs-warm-water/
Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers
Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review
Reviewing the current methods of assessing hydration in athletes
Of Mice and Men—The Physiology, Psychology, and Pathology of Overhydration
Acute Dehydration Impairs Endurance Without Modulating Neuromuscular Function
Electrolyte Beverage Intake to Promote Hydration and Maintain Kidney Function in Guatemalan Sugarcane Workers Laboring in Hot Conditions
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

172 Labral Tears Jul 14, 2022

Show notes

Do you have a labral tear? They're one of those scary diagnoses that usually make you think of surgery and a super long healing time.

But actually understanding what a labral tear is… that's not normally a conversation your ortho has time for.

And when you consider that labral tears appear in more than 50% of asymptomatic shoulders - a better understanding of what's going on and what you can do to help with the pain is even more important.

So if you have shoulder or hip pain, and you're curious what your labrum has to do with it, then today's episode is for you.

You'll learn:

What a labrum is
How labral tears and overall joint wear happens
And how to build more stable hips and shoulders

All the links:

Bird dog variation
SQUAT
Schwartzberg, Randy et al. "High Prevalence of Superior Labral Tears Diagnosed by MRI in Middle-Aged Patients With Asymptomatic Shoulders." Orthopaedic journal of sports medicine vol. 4
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

171 Sciatica with Dr. Ashley Mak Jul 07, 2022

Show notes

Back pain sucks - but not all back pain is sciatica.

I'm joined by physical therapist, Dr. Ashley Mak, who is sharing his best tools for sciatic pain relief and prevention.

As a true body nerd, he believes that you can live pain-free without the use of surgery and medications and teaches others how to make that a reality.

And after overcoming unrelenting back pain and sciatica as a college student, Ashley is now on a mission to share the path to pain-free with as many people as possible.

So whether you suffer from back pain of any type, then today's episode is for you.

You'll learn:

The anatomy of sciatica
Common causes of sciatic nerve pain
Easy lifestyle changes to help improve your back pain

All the links:

IFixYourSciatica.com [Ashley's website]
@ifixyoursciatica on Instagram
The Sciatica Protocol [free 7-day text support]
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

170 What is Hypermobility? Jun 30, 2022

Show notes

Being hypermobile usually puts you in one of two camps:

you are incredibly bendy, excel at yoga and other stretchy things, and hardly ever feel the pull of a stretch everyone else complains about

your body is super tight (and often painful) in some places because it's trying to create the stability your joints lack

I was a #1 for the longest time - and in the most amount of pain when I was at my most flexible.

Hypermobility is a complex topic, with lots of evolving terminology, multiple related medical diagnoses, and new published research.

And if you find that stretching isn't relieving your pain, understanding hypermobility may be the key to moving better and feeling better.

So if you think you might be hypermobile (or work with clients who are), then today's episode is for you!

You'll learn:

What it means to be hypermobile
Different types of hypermobility on the spectrum
Why adding strength training is the key to better joint stability (and less pain), especially if you're living in a bendy body

All the links:

How to Find Neutral Spine [video]
Functional Crawling Patterns
Glute and Hamstring warmup
The Beighton Score as a measure of generalised joint hypermobility (Rheumatology International)
Diagnosis and Management of Hypermobility Spectrum Disorders in Primary Care (Journal of the American Board of Family Medicine)
Muscle strength, muscle power and body composition in college-aged young women and men with Generalized Joint Hypermobility (PLOS ONE)
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You'll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/

169 Gut Massage and Lymphatic Drainage Jun 23, 2022

Show notes

When was the last time you massaged your guts? And if you're thinking that sounds ridiculous - I agree.

The first time I learned about abdominal massage during a yoga training, it seemed absolutely bizarre. But after committing to rolling out my stomach every day for a week, I noticed some changes.

My lower back and overall digestion started feeling better (and my core work felt even more efficient).

So what changed?

Well, it ends up that the fluid in your body (called lymph) also loves a good massage - and abdominal massage is a great way to help it circulate.

And while the lymphatic system is usually only brought up in times of illness or infection - keeping your lymph moving can help you move better and feel better overall.

In today's episode, you'll learn:

The anatomy of the lymphatic system (and why you should care)
How movement affects lymphatic draining
And how abdominal massage can be a key part of keeping your lymph moving

All the links:

How to do abdominal Massage [AE Wellness YouTube]
A soft massage tool is advantageous for compressing deep soft tissue with low muscle tension: Therapeutic evidence for self-myofascial release
Comparison of Manual Lymph Drainage Therapy and Connective Tissue Massage in Women With Fibromyalgia: A Randomized Controlled Trial
Mobility Mastery Toolkit - 30 days of mobility workouts for more strength + flexibility
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

168 How to Avoid Muscle Soreness with Jack Martin Jun 16, 2022

Show notes

When it comes to soreness, is there really a difference between foam rollers, massage guns, and therapy balls? Does the timing (aka pre-workout or after) matter?

Today I'm joined by coach educator and sports science consultant, Jack Martin. Jack is currently a postgraduate student studying for his master's degree in sports and exercise science at the University of Winchester in England.

He's a genius when it comes to breaking down scientific research jargon into practical (and applicable) information we can actually use.

His best piece of advice? Even though there are some differences in the type of tool you use, length of application, and when you do it, Jack says the most important thing is "to just get started".

So if you have a stack of mobility tools staring at you (slightly dusty) from the corner, and you're not sure which one to grab? Then today's episode will help dispel some myths so you can get started.

You'll learn:

What causes soreness and research-backed ways to lessen the effects of delayed onset muscle soreness (DOMS)
The difference between massage guns and foam rollers
How much you actually need to roll to feel a benefit

All the links:

SportingTheory UK - Jack's website
Read Jack's latest publications and more on LinkedIn
Shop Massage Guns www.aewellness.com/massagegun
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

167 Scar Tissue Jun 09, 2022

Show notes

Scar tissue is pretty cool when you think about it. Your body has a built-in mechanism to repair and stitch itself back together after injury (or surgery).

But scar tissue isn't anything like regular tissue. And that difference (and stiffness!) can be related to why you're feeling so stiff after surgery.

So if you've had surgery recently, or it's been years - and movement still feels like a challenge, especially around your scar?

Then today's episode is for you!

You'll learn about:

The different types of scars and how they form
Why scar tissue might be the cause of post-surgical sensitivity and pain
How to keep your scar tissue healthy and mobile

All the links:

A Prospective study for effect of wound or scar tissue massage after thyroidectomy on neck discomfort and voice change (Iraq Medical Journal
Is massage an effective intervention in the management of post-operative scarring? A scoping review. (Journal of Hand Therapy, 2022)
Scar massage for hypertrophic burns and scarring—a systematic review (Burns, 2018)
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

166 Flexibility - is stretching the best option? Jun 02, 2022

Show notes

Stretching can be very polarizing. Some people love it - and some people hate it.

Those of us who have some inherent bendiness often end up in a yoga class while others, who feel as stiff as the Tin Man, avoid stretching classes at all costs.

But why is there such a focus on flexibility? Should it even be a goal? Does it actually have an effect on health and performance?

And the most important question - is stretching the best way to improve flexibility?

In today's episode, I'm covering all things flexibility - including...

How to improve your overall flexibility
What your nervous system has to do with muscle tension
And why you want to choose strengthening over stretching on your path to becoming flexible (and pain-free)

All the links:

30 days to more strength + flexibility with the Mobility Mastery Toolkit
Functional crawling patterns (AE Wellness YouTube)
Wrist and forearm massage (AE Wellness YouTube)
Hip CARs (AE Wellness YouTube)
A Comparison of the Immediate Effect of Swedish Massage vs Passive Stretching on Range of Motion in Overhead Athletes (Asian Journal of Kinesiology)
Ylinen, Jari, et al. "Effect of long-term neck muscle training on pressure pain threshold: a randomized controlled trial." European Journal of Pain 9.6 (2005): 673-681.APA
Ylinen, Jari J., et al. "Effects of twelve-month strength training subsequent to twelve-month stretching exercise in treatment of chronic neck pain." *The Journal of Strength & Conditioning Research* 20.2 (2006): 304-308.
Stretching versus strength training in lengthened position in subjects with tight hamstring muscles: A randomized controlled trial (Manual Therapy)
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

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