Motus Minutes

A resource for information and advice on whole health concepts on the care and maintenance of the musculoskeletal system for the general public. Topics include current therapies for injuries, nutritional aspects and advice and the effect of the the musculoskeletal system on overall physical and emotional health.

Live to Move...Move to Live



The sugar industry paid scientists in the 1960s to play down the link between sugar and heart disease and promote saturated fat as the culprit instead, newly released historical documents show. A recent article by by the American Medical Association (full article here) reveals that the sugar industry had significant influence on the outcome of nutritional research performed in the 1960's - much of these research has shaped and formed the nutritional guidelines that advise patients to avoid high fat foods and instead opt for low fat high sugar content foods - which may explain the current obesity crisis plaguing the US today. High intake of refined sugar certainly increases cardiac risk factors as well as initiating a chronic inflammatory state in the body - nicely outlined in Dr. Seaman's book listed below.

What does this mean for you? Re-thinking the low fat diet - which tends to lead to a high carb diet - towards a balanced diet consisting of lean proteins, fresh fruit and vegetables and 'good fats' (olive oil, coconut oils, avocados). Many of the dietary recommendation that the 'baby boomers' grew up with are no longer advisable to follow. Click the Learn More button to read the original NY Times article


Manual Therapy for core stability

Recent research is showing promising evidence that manual therapy may assist in the increasing the movement and sliding of the transverse abdominus (TrA), a key muscle in maintaining core stability. Manual pressure, either by hand or with a myofascial instrument, at the muscle-fascia junction of the TrA and the lumbar muscles increased sliding and contraction of the TrA. In one study these findings were confirmed via diagnostic ultrasound. (Abstract) This muscular-fascia junction is known as the lateral raphe and can be palpated in the lateral area of the lower flank.

What does this mean for you? Core stability is not just achieved through exercise alone, the balance of the core muscles to form a 'muscular-fascia corset' is dependent upon the proper contraction of the muscle in relation to one another. Myofascial therapies may assist in achieving this proper balance and firing pattern. If you are having difficulty developing core stability and balance consult with a manual therapy health care professional to assess the area of the lateral raphe. Home care strategies may include use of a foam roller over the area of the lower lateral flank, such as utilizing the roller in a side plank position. Click the Learn More button to view a You Tube video on foam rolling of the quadratus lumborum muscle - which would also be effective on applying direct pressure to the lateral raphe. 


The role of diet and chronic inflammation

What you eat has a profound effect on the health of the musculoskeletal system. Many of todays highly refined and sugar packed foods place the body in a state of chronic inflammation - which has a huge effect on the ability of the body to handle stress and initiate the healing processes. Healing from an injury is actually driven by a series immune responses, chronic inflammation has a profound effect on altering these responses which leads to poor healing and chronic conditions developing. The role of a healthy musculoskeletal system in maintaining your physical and emotional health cannot be overemphasized, the key to keeping this system healthy is driven by proper diet and exercise (movement). 

What does this mean for you? One of the best resources on addressing chronic health issues through nutrition is the 'Deflame Diet' - referring to 'deflaming' the chronic 'inflammed' state may of us are in. Shifting your diet away from refined grains and sugar toward fresh fruit and vegetables, lean meat and proteins will have a profound effect on the health of your musculoskeletal system and your overall well being. Want more information? Click the learn more button below to check out the Deflame Guidelines.


Want to get moving and reduce stress? How about boxing?

No really...boxing! Boxing workouts are a great way to get moving and reduce stress - what better way to get rid of the pent up stresses of day to day life then by leaving in a punching bag? There are a number of new non-contact boxing gyms and chains that have recently opened up across the United States. These are non-contact gyms (in other words you are not sparring with each other) that concentrate on developing your aerobic power thorough boxing workouts. These are typically one hour sessions with 15 minutes of warm up, 30 minutes of heavy bag work (boxing) followed by 15 minutes of core strengthening. 

Want to learn more information about non-contact boxing programs in your area? Click the learn more button below for the Title Boxing website, one of the companies that has opened up a number of these gyms across the US. As with any new exercise program, check with your health care provider before beginning to ensure your are ready to take on a new level of fitness.