Breaking the Cycle of Chronic Back Problems

A New and Improved...Me!
Over the last four years, I've had a a frustrating recurrent cycle of back spasms, hip problems, and muscle pulls making it difficult to train and causing a steady downhill slide in fitness.  I've been going regularly to a chiropractor and following his suggestions of applying heat and moderating exercise. I did check out whether the orthopedists felt any surgery was in order (they didn't).

Much time in Jacuzzi and heat

Last week, I marched into a physical therapist, plonked down my credit card, showed them my MRIs, and told them my story.  The story simply is that I'm 55 but I don't just feel 5 years older than when I was 50, I'm losing my fitness and health at an alarming rate.

Chiropractic treatment included electrical stimulation,
ultrasound, roller table, and  adjustments.

They conducted a few basic tests as in push this way, pull that way, and bend thisaway.  Their verdict: it's easily fixed in 8 weeks.  I'm thrilled.  They found some dramatic deficits in some core areas and some areas that badly need a lot of stretching.   I wish I had tried it sooner.

What's odd is that I have had two previous experiences with PT and both were very very positive.  And there's a friend of mine who's a trainer who  had told me that I could, with a little focus and work, be put back together but somehow, I didn't step up to it. Frankly, I got too wrapped up in my day-to-day busyness and missed the forest for  the trees.

What finally got me into it was that I had to take my son to PT weekly and as long as I was there for an hour, I started asking about what they could do for me.  This is pretty much exactly, BTW, how I first got involved in the martial arts. Stay tuned!

Here's my list of exercises (so far). They add new ones at each session:
- warm up on bike 10 minutes (at studio)
- lay on back, on knee bent, the other leg mostly straight.  Stretch it vertical with a band around it for 30 seconds x 3 for each leg.
- lay on back. Arch. Hold for 2 seconds.  Three sets of 15.
- lay on belly. Arch up onto elbows. Press down with abs.  Hold for 2 seconds.  Three sets of 15.
- lay on back. 15 leg lifts with 2.5 lb weight. Three sets on each leg.
- lay on side. 15 leg lifts with 2.5 weight. Three sets on each leg.
- lay on belly. 15 leg lifts with 2.5 weight. Three sets on each leg.
- Get on all fours like a dog.  Arch back so butt is up. Raise hand to horizontal. 15 times, 3 sets each arm.  Try hard to maintain posture.
- Get on all fours like a dog.  Arch back so butt is up. Raise leg to horizontal. 15 times, 3 sets each arm.  Have no idea how to keep position while doing this.
- Get on all fours like a dog.  Arch back so butt is up. Raise leg and opposite leg simultaneously to horizontal. 15 times, 3 sets each side.  Have no idea how to maintain position while doing this.
- ice afterwards

In PT studio, squat leaning back against big ball against wall.  How many?
In PT studio, lay on back, hold ball between knees, push heavy weight with legs. How many?

Two Man Kata

Here at Elite Force Martial Arts in Ft Lauderdale, the big news (well my news) is that I'm back! After a three month hiatus where hopefully, my hip and back issues have settled down, I made it back to class last night.  A number of people said: "Heh, we really need some help. You've got to get the Two Man Kata up online so we can learn it"

Gee, it's great to see you all too. In any case, here are three videos.  The first one with Niki is the offensive side of the Two Man Kata, done slowly for us to learn from.



Here is the defensive part of Two Man. 


And this combines the North and South, offense and defense, of the Two Man Kata.
Write-Up.  Offensive side of the Two Man Kata,
 Start: Legs together, hands in a diamond together low.
1. Step right with right leg, backfist with right hand,  left hand open facing right at right shoulder.
2. Step forward with the right, parry parry.
3. Step forward and then back on the 45 with the left with an inward horizontal chop.
4. Step on the next diagonal with the left with a downward block and chamber.
5. Hard bo and left punch
6. Reverse hard bo with downward and upward blocks.
7. Cross over step to the corner while hands do trap and backfist.
8. Step forward with the left so you're facing sideways and upper cut with the left with a pull back on the right.
9.  Upward and inside horizontal block with the right.
10. Jump so that you face the same way but with the left leg forward, neck punch with the left.
11. Jump spin back and inward block with the right.
12. High back fist with the right
13. Inward block on the horizontal with the right.
14. Elbow to the right with the right while leaning.
15. Step with right to the horizontal while pushing forward with the left.
16
17. Reverse hard bo with downward and upward block.
18. step up and side kick with the left and spin 180 to your left
19. End in reverse hard bo, upward and downward block, hands open.


This Two Man Kata as practiced by Elite Force, Team X-Treme Martial Arts Academy,  New Era Martial Arts, New Life Martial Arts, Team Andrello, Team Creek, Impact Martial Arts and Fitness of Syracuse NY, and other derivatives of the Lavallee-system.  Actually, I don't know if this kata is practiced by all these schools but I thought it would be fun to put the list of them together. Are there other schools largely using the same kata?  If so, tell me in the comments.

thanks

lastly, dear readers, how about some comments to encourage me ....

Shihan KC Lavallee

Shihan's KC & Haley with Dashi Bob Young

I admit it, I'm a total sucker for this martial arts thing. Today, our reincarnated school had its first Black Belt Promotion as Elite Force Martial Arts.  And to top that, Kim Colvin, aka Master KC, was promoted today to a sixth dan and given the title Shihan.  What do I have to say to that? How about:
Na-na-na-na, na-na, na
Na-na-na-na na-naNa-na-na-na, na-na, naNa-na-na-na na-na(yes, that's the lyrics from Pink).

It was a real celebration of achievement and determination.  Achieving a black belt is a great  challenge for so many people and the Spectacular is a celebration of their success. The celebration was performed  with skill, professionalism, and more than a few touches of humor and irony. Frankly, it was a lot of fun. And life is supposed to be a lot of fun. I was proud to be part of it.  Well done to all involved! You rock!

Dashi Bob Young, Professor Tim Barchard,
Debbie Thompson, and Teri Lee

MC Coach Boland!

Shihan KC Kim Colvin was promoted (ordained? anointed?  what's the right word) by Dashi Bob Young, 10th dan. In attendence were other martial arts elite from other schools: Professor Tim Barchard, Laura Barchard, Debbie Thompson , and Teri Lee. (And at least one other's whose name I missed!)
Dashi Bob Young  is a 10th Degree Black Belt in the art of Aiki Kempo and a black belt in Tai Chi Chuan. He has developed his own recognized system of Aiki Kenpo. His school is Eastern Dragaon karate.  He was visiting from New Hampshire. He's the guy in the  black gi in the middle. And smiling.
Teri Lee is a 7th degree with Ernie Reyes. She visited from Sunnyvale California.  She's in the white gi, brunette, and smiling.
  Professor Timothy Barchard holds the rank of 6th Degree Black Belt in Aiki Kempo, 5th Degree Black Belt in Shaolin Kempo, a Level 3 (Kru) in Muay Thai under Kru Mark DellaGrotte, and a black belt in BJJ awarded in 2011 by Master Renzo Gracie.He's the guy in the black gi on the left. Smiling.
Debbie Thompson...high level belt...Tristar  in MD? formerly? Black gi, blond lady. Smiling. Anybody help?
Not pictured:  Sensei Laura Barchard has a third degree black belt in Shaolin Kempo Karate, a second degree black belt in Thai Kickboxing, and a purple belt in Brazilian Jiu-Jitsu. I'm sure she's smiling too. 

I'd appreciate any help in getting the titles and backgrounds of the visitors recorded properly! And I apologize for the errors and omissions.

The event was hosted and MC'd by our own Coach Boland. It was held at the Westminster School.  Other high level promotions:

Sensei Craig Haley, 6th dan of Lighthouse Point, became Shihan Craig Haley.
Melissa Haley, 3rd degree, Lighthouse Point,became Sensei Haley. 
Mr Mike Sweeney, Chief Instructor and 3rd degree of Boca, became Sensei Mike Sweeney. Hoorah for Mike!
Chief Instructor 3rd degree Vince Pratico became Sensei Vince Pratico. More hoorahs!