Some of the therapists at CTS have been trained in several different types of osteopathic therapies such as Visceral Manipulation, Craniosacral Therapy, Lymph Drainage Therapy, Neural Manipulation, and Brain Therapy. These learned techniques have proven to be successful in treating a wide variety of disorders and work effectively in cases where traditional physical therapy, chiropractics and western medicine have failed. I am often asked by patients what it is that I am doing and thought a small explanation of each therapy would be helpful.

Visceral Manipulation is a gentle hands-on therapy that assesses and treats the relationship of the organs(viscera) with other structures of the body (fascia, bones, muscles, membranes) creating a vibrant and dynamic organ system. Dysfunction in the body occurs when one organ can't move as well with its surrounding viscera or other structures. Physical restrictions originating from trauma, illness, surgery, poor diet, or emotional stress can be successfully released to help improve digestion, enhance movement, reduce pain and encourage vitality and overall well-being.

CranioSacral Therapy (CST) enhances your body's natural ability to heal and is effective in the treatment of many health challenges associated with pain and dysfunction. This light-touch manual therapy addresses restrictions in the skull, spinal cord and surrounding tissues. Releasing restrictions in these areas can improve the function of the Central Nervous System by alleviating tension on the brain, spinal cord, and other regions of the body.

Lymph Drainage Therapy (LDT) is a very gentle hands-on therapy that cleanses our body and activates our immune system. A trained therapist can detect dysfunction in the system and will use gentle wave-like motions to enhance lymphatic flow and interstitial fluid circulation. This helps alleviate fluid stagnation and stimulates the immune system and Parasympathetic Nervous System. LDT's many benefits include a reduction in swelling, enhanced detoxification, tissue regeneration, and relief of chronic pain. This type of therapy can be especially helpful post surgically to decrease swelling and increase range of motion at a much faster rate than traditional methods.

Neural Manipulation is a gentle hands on technique that uses the specificity of anatomy to assess and release peripheral nerve restrictions. A nerve can only function optimally when it is able to move freely within its surrounding structures. A trained therapist knows the nerve pathways and with specificity is able to free the nerve and help to restore its normal mobility and function.

Brain Therapy is a gentle manual therapy that goes beyond the craniosacral system by addressing specific lesions in the brain and spinal cord. Once a tissue restriction within the brain and spinal cord has been detected, very subtle soft tissue methods are used to effect a positive change to these microstructures. This type of therapy works great on any person since often the body will align itself around the brain and spinal cord. Patients suffering with symptoms associated with closed head injuries, whiplash, headaches, birth trauma, etc. can benefit from this type of therapy.

For those of you who know me, you are aware I teach group fitness classes at local gyms. I have taught classes for the past five years and love helping others achieves their fitness goals. As I am teaching I often see those in my classes who have poor form or poor body mechanics. I try my best to help each individual but it is difficult in a class of 25 to 35 people. I want to share what you should expect from a group exercise experience and the thought process of the instructor.

First off I am a huge believer in exercise to heal pain. Often pain is the first sign of weakness or instability in your body. That being said, when you are beginning a group fitness class, you should not be in high levels of pain. If you do have pain you should see your physician or physical therapist first, get cleared for fitness training, and then return to fitness classes once you are no longer in pain. Due to the nature of group classes, instructors are unable to give you individual instructions for each exercise. High levels of pain will prevent you from doing exercises correctly without the high risk of damaging tissues and the skeleton.

Who should attend group fitness classes? Beginners, intermediate, and advanced levels of fitness are welcome in almost all class types. Teachers should be giving low, moderate, and high options for exercises during classes. It is up to the participant to pick the correct option for them according to how their body feels and how they look in the mirror. So often I see people go for the highest option despite poor core activation, increased swaying of the lower back, rounding of the upper back and shoulders, and locking joints out versus using muscles for stability. It is important to remember if you "strengthen" in incorrect alignment you have greater likelihood of causing injury to your body. It is better to take the lower option, maintain core activation and spinal alignment and then work up to harder options as the weeks' progress. Please do not feel like you are a wimp if everyone else is doing the high option and you take the lower one. (You are the one who will be able to continue to attend group exercise classes week after week when others are injured.)

When you are looking for tips on correct form and alignment listen to the general cues the teacher is giving. Many teachers have scripted their class to give the most important cues for safety. These cues sound like,
"Keep your core in and braced"
"Track your knees in line with your second toe"
"Exhale as you perform the movement".

As they give those cues look at your body and see if you are doing what they are asking. For me, I will give the simplest cues at the beginning of the exercise and then add on as the exercise continues. For example, if we are squatting, I will first say,
"Draw in your lower abdominals"
"Put your weight in your heels"
"Keep your chest up as you lower down."
As we continue to squat I will add on.
"Squeeze your gluts as you press to the top"
"Exhale as you straighten your knees"
"Don't lock your knees as you straighten to the top"

Staggering the cues allows participants time to look at their bodies and make the changes, then practice the changes. From time to time I may be able to give individual cues to participants but for the most part I am giving the safety cues first and then saying how you can increase the efficiency of the exercise. If you hear a cue, look at your body and ask yourself if you are doing what the teacher just asked you to do. If you don't know, look at their body and then your body and ask, "Does it look the same on me as the teacher?" If the answer is a resounding no; slow down, reset, and try again.

If you think I am expecting you to be an expert after one class you are completely mistaken. Most instructors have been teaching their class formats for multiple years. They have trained their muscles to perform the exercises well with their particular format. Give yourself at least four classes to see if you really like a class. The first time may be extremely difficult if you have never performed a similar kind of exercise. That being said, if you feel unsafe during a class you may be participating in a higher level class than you are ready for. Respect your level of fitness and then work slowly up to the next level of classes. Don't start with a class labeled high intensity or Cardio max if you have not worked out in months. Start slowly and work up.

There may be classes which you will be able to work up to and there may be other classes that simply are not a good option for you due to your impairments or changes in your body. Be willing to listen to your body and respect its need for a lower intensity class if you are repeatedly finding yourself hurt. Although a specific workout might be all the rage at the moment, your body may not be able to perform those particular movements.

As a disclaimer, not all group instructors are created equally. Everyone has something to offer but if you feel an instructor does not provide a safe environment to exercise don't attend that class. It does not mean you do not appreciate the person, you simply are not receiving the instruction you need to be successful. Give positive feedback to the teachers you do feel help you and let them know how they helped you. The more they hear that you want to know about alignment and safety the more they will teach to your needs as the participant. Remember positive feedback goes so much further than negative feedback.