SARAH COURT, PT, DPT, E-RYT

Physical Therapist, movement mentor, yoga teacher trainer.

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Podcast Interview: Ask A PT

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Have you ever been to a physical therapist?  Or have you ever wondered if you should have, but didn’t know if it was the right time?

If you’re having pain in your body, it can be easy to dismiss it (“I’ve had this back pain for 20 years, it’s just How. Things. Are”) or downplay it (“It’s ok, I’ll just limp around for the next month”). 

The truth is, there’s a good chance that physical therapy can help you with your musculoskeletal pain, no matter how long you’ve had it, whether it’s an ankle sprain, chronic neck pain, or a tweaky shoulder.

This week I was a guest on the Body Nerd Show podcast (hosted by the endlessly brilliant Alexandra Ellis) to talk all things PT, including:

– When is the right time to go to physical therapy

– How to advocate for yourself and your needs if your PT is not effective

– The difference between PTs, chiropractors and massage therapists

– What small, achievable changes you can make to start feeling better in your body

If you’ve had unsatisfying experiences with PT, or if you just don’t know if it would be right for you, have a listen to this week’s episode of the Body Nerd show to find out.

I’d love to hear your PT experiences or questions in the comments!

30ish Bridges in 30ish Seconds

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Last week I talked about how sometimes a simple bridge is exactly what our student or client needs, and we don’t always have to invent the most creative / most complicated movements every time we teach.
 
And then over the weekend I did something to my foot (navicular drop leading to 5th met head displacement, maybe, according to me and Dr. Google?!) and I’m trying not to weight bear on it more than I need to, but somehow still get some glute strengthening in…
 
Enter the bridge!

I brainstormed a bunch of variations (and filmed them sped up… you don’t actually need to do 30 bridges in 30 seconds!). Some require a yoga block or two and a blanket, but you can sub a fat book for a block. I did a few at the end with resistance bands too, just cos I have them. There’s endless possibilities, but feel free to bookmark this list as a starting point when you need a creative boost.

If you’ve only ever done a bridge one way, watch my short video to see a handful of other ways you can do it.

 And if you try any, I’d love to hear your thoughts in the comments!

You Don’t Have to Reinvent the Bridge for Privates

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Have you ever felt pressured to keep your students entertained with constant new variations on basic yoga poses?

“It’s Utkatasana, but with Warrior 2 arms!” 

(actually, I might use that someday ;-))

If this is tough for you, it definitely doesn’t help to see other teachers on social media endlessly riffing on poses, with weights, bands, household items, furniture…

But you know what? There’s a big difference between what a private student needs, and what a group class is about.

If you’re thinking “it me” right now, watch my short video to learn:

  • Why you don’t need to reinvent the bridge (or clam) for privates
  • When you feel stuck, a bridge can be a bridge (sorry) to other ideas
  • Why functional is fun, but sometimes basic is best
  • How to take a simple pose into a group class and make it anything but

What have you learned along your teaching journey about teaching privates? I’d love to hear your thoughts in the comments!

And if you think you need a private session, contact me and let’s get you started!

Do I Have to do the Same Exercise on Both Sides?

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I don’t know about you, but when I did my first yoga teacher training, I was told that you always do the same sequence of poses on both sides. I didn’t know much about anything at that time, so I didn’t really question it, but it left me wondering… 

Always? 
If you didn’t, would you become lopsided?
What if you were already lopsided?

If you’ve heard this before, and you’d like a reasoned answer as to why “always” isn’t always the case, watch my short video to learn:
 

  • why the “same thing both sides” idea may be so prevalent in yoga
  • how asymmetry is natural…
  • …but too much might be problematic down the line
  • how to fold asymmetrical practice into group classes, workshops and privates

 
What were you taught about doing the same exercises on both sides? And has your thinking changed since then?

I’d love to hear your thoughts in the comments!

Yoga Alliance Interview – Scope of Practice

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Yoga Alliance Interview on Scope of Practice

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I join David Lipsius, CEO of Yoga Alliance, to discuss the conditions and injuries people often bring to yoga and how a teacher might respond. We take a deep dive into how clarity around a yoga teacher’s scope of practice can help teachers, students, and the medical establishment have a healthier relationship with yoga.

Should an organization like Yoga Alliance dictate to the larger yoga community around scope of practice for yoga teachers? What are the consequences both with and without this established boundary?

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I join David Lipsius, CEO of Yoga Alliance, to discuss the conditions and injuries people often bring to yoga and how a teacher might respond.

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For lots of people with neck pain, their cervical range of motion – the movements they are able to do with their neck – become limited as a protective mechanism. If you’ve had neck pain for a while, even when it has resolved, you may still hang on to those learned movement limitations, instead of returning to full range of motion.

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Those limitations often then lead to compensatory movements in order to accomplish a task. For example, if you have limited neck rotation, but you need to look over your shoulder to reach into the back seat of your car, you might end up pulling your neck into a sidebend or extension to get around what you are lacking in rotation. This compensation can lead to a lot of shearing forces into the cervical vertebrae, and thus in itself create new pain and problems for the bones and muscles of your neck.

In this video, I demonstrate a simple but extremely effective exercise to isolate rotation of the neck and how to perform it without any compensatory movements. The key is to pin one spot on the top of your head to the wall and not to deviate from that spot, even if it means the amount of rotation that you are doing feels more limited than usual. This precision will teach your neck how to do pure rotation again, and if you practice this exercise it should both a) make your neck feel better and b) actually start to help you regain proper neck rotation movement in your life.

Try it out, and let me know how you like it in the comments!

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If you have limited neck rotation, but you need to look over your shoulder to reach into the back seat of your car, you might end up pulling your neck into a sidebend or extension to get around what you are lacking in rotation.

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What To Do With Your Foam Roller

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BLOG

 

What to Do With

Your Foam Roller

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(Now that you’re not foam rolling anymore)

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Ok, so just to clarify – you can still foam roll all you want on it. Roll your heart out. Recently, more and more studies are showing that a more pliable and targeted tool will be more effective for making the kind of change to the tissues that you’re probably looking for.

However! One of my Ground Rules in Quantum Leap is “Keep Everything.” If foam rolling gives you pain relief, or you think it’s fun – go for it. There’s no reason to throw anything away – either you repurpose it, or you file it away for very specific useages.

When not being used for rolling, one of my favorite ways to use the foam roller is to work on trunk stability and core strength. I’m demonstrating a few ideas in the video – try them out, let me know what you think, and tell me about your cool innovative uses for your foam roller!

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If foam rolling gives you pain relief, or you think it’s fun – go for it.

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For lots of people with neck pain, their cervical range of motion – the movements they are able to do with their neck – become limited as a protective mechanism. If you’ve had neck pain for a while, even when it has resolved, you may still hang on to those learned movement limitations, instead of returning to full range of motion.

[/et_pb_text][et_pb_text admin_label=”Blog Text” _builder_version=”3.0.89″ background_layout=”light” text_font=”HelveticaNeueMedium|300|||||||” text_letter_spacing=”2px”]

Those limitations often then lead to compensatory movements in order to accomplish a task. For example, if you have limited neck rotation, but you need to look over your shoulder to reach into the back seat of your car, you might end up pulling your neck into a sidebend or extension to get around what you are lacking in rotation. This compensation can lead to a lot of shearing forces into the cervical vertebrae, and thus in itself create new pain and problems for the bones and muscles of your neck.

In this video, I demonstrate a simple but extremely effective exercise to isolate rotation of the neck and how to perform it without any compensatory movements. The key is to pin one spot on the top of your head to the wall and not to deviate from that spot, even if it means the amount of rotation that you are doing feels more limited than usual. This precision will teach your neck how to do pure rotation again, and if you practice this exercise it should both a) make your neck feel better and b) actually start to help you regain proper neck rotation movement in your life.

Try it out, and let me know how you like it in the comments!

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If you have limited neck rotation, but you need to look over your shoulder to reach into the back seat of your car, you might end up pulling your neck into a sidebend or extension to get around what you are lacking in rotation.

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