We call these airhunger squats! The idea is to exhale first and the hold your breath. Squat as many times as you can until you feel mild airhunger. Then stop and recover your breathing through your nose. I usually have people complete two bouts before testing pain and mobility. Over the years I’ve had dozens of clients who stated that they’ve tried everything and nothing helped. Then after 2 bouts of airhunger their pain is either gone or improved. 🤯 Why? Simply put, the rise in co2 levels help
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We call these airhunger squats! The idea is to exhale first and the hold your breath. Squat as many times as you can until you feel mild airhunger. Then stop and recover your breathing through your nose. I usually have people complete two bouts before testing pain and mobility. Over the years I’ve had dozens of clients who stated that they’ve tried everything and nothing helped. Then after 2 bouts of airhunger their pain is either gone or improved. 🤯 Why? Simply put, the rise in co2 levels help
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About Dr. Jack Kruse
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About Dr. Jack Kruse
Mar 15, 2020
jackkruse.com
Lisa Kruse, MD
Lisa Kruse, MD
May 24, 2024
uwhealth.org
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KRUSE ELITE on Reels
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We have a hierarchy over here at Kruse Elite that we use to analyze performance. @kruseelite - - - The top of the hierarchy is metabolic health, including hormonal health. - - - Without strong metabolic health it becomes very difficult to improve performance, get out of pain, and feel your best. - - - The most important aspect of metabolic health is how well you recover and refuel. - - - You can’t put damage in the body without spending time taking the damage out. - - - Simply stopping to focus
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We have a hierarchy over here at Kruse Elite that we use to analyze performance. @kruseelite - - - The top of the hierarchy is metabolic health, including hormonal health. - - - Without strong metabolic health it becomes very difficult to improve performance, get out of pain, and feel your best. - - - The most important aspect of metabolic health is how well you recover and refuel. - - - You can’t put damage in the body without spending time taking the damage out. - - - Simply stopping to focus
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here’s a fun one from a neurology breakout that we did in the Neuro Dojo with our students. 🥷 Through our neuro assessment process, we found that Alisha has a significant hearing deficit on her left side. We tried a few other inputs for the midbrain, but they were weren’t very effective. So we shifted the approach and targeted her contralateral cortex using Ipsilateral smell🧠 The results? A massive improvement in her hearing. 👂 The bonus? A significant improvement in her right side stability
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If you have annoying wrist and hand mobility issues or carpal tunnel like pain, the median nerve is very important! Option 1: Median Nerve tensioning Option 2: Median nerve slacking (hold for 30 sec with relaxed breathing). Option 3: Median nerve tensioning slacking Remember to keep any neural tension sensations super gentle. A 3/10 for intensity is the rule. Send this to a friend who needs it! Hope it helps you out! 👊🏻 | KRUSE ELITE
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Decreased peripheral awareness can be a driver a lot of things! One sided pain issues? Feelings of anxiety? One sided stability issues? One sided coordination issues? Posture issues? Testing your clients peripheral vision can give you an enormous amount of insight into their performance and pain issues. Decreased right side peripheral awareness will suggest decreased function of the left cortex (hemisphere). Decreased left sided peripheral awareness will suggest decreased function of the right c
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Exercise steps: 1. Lengthen up 2. Create large tongue circles by tracing a circle around the inside of your lips. 3. Stack with vertical pursuits using the tip of a pen as your target 4. 5-10 reps and retest your neck and hips Common mistakes: 1. Slouching into a forward head posture and substituting upper cervical extension for tongue protrusion. If your neck hurts you’re likely doing that. 2. Using excessive jaw motion. Try and keep your jaw as still as possible. Use your free hand and touch y
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Stop stretching your hip flexors! - Muscles don’t choose to be tight. Those decisions are made by higher order systems!🧠 - When muscles feel chronically tight it usually means they need to be stronger and smarter in more ranges of motion. There is actually a term called “stretch weaken” and this is exactly what you will do to your tight hip flexors if you repeatedly stretch them. You will actually cause a weakening response of the muscles. This is why so many people hurt themselves with repeate
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Yep, it looks REALLY strange! 🥴 Go gently! And whatever you think is gentle. Go even more gentle. Use a 3/10 for intensity. The goal is NOT to hold the stretch for time. The goal is to make it more active moving in and out of a full range of motion. By using your hands you can stabilize and distract the TMJ for a unique joint mobilization. 1. Lengthen up Posterior glide of the neck. 2. Gently block your chin with your hands and apply slight pressure down and back. 3. Open your mouth as far as y
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Heres one of the last drills from yesterday’s training with @tombarbeausr . We were working with coordination charts combining the qualities of Speed and Mobility. ▫️ The chart has 36 images on it. 3 stars in 3 possible positions. We assign 3 movements to each of the stars! Right leg, left leg, both legs and at 3 different speeds🔥 ▫️ SEE 👉🏻 DECIDE 👉🏻 ACT That’s the name of any game! Speed is based on how quickly we can interpret visual information and create an output with it.👨🏻‍🏫 ▫️ Our
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Here’s a really cool exercise with some really surprising results. This is technically called a VOR-c. Which stands for vestibulo-ocular cancellation. It’s a reflexive action that cancels the Vestibulo-ocular reflex so that you can keep your eyes fixated on a moving target while you rotate any part of your midline. We’re making a tweak to the classical VOR-c and putting emphasis on peripheral vision! 🎯 So when you do this, make sure that you bring all of your attention to what’s in the room usi
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I picked my absolute worst display of flexibility that I could think of to show you this fun experiment haha. Plus I’m sore from running hills yesterday 😖 Color is an amazingly powerful stimulus! In this demonstration I work through 3 colors moving from the least amount of brain activation to the most brain brain activation. Green, red, blue. And for me, blue was probably a little better then red as I felt like I just had more ease hanging out in the end range of motion. And then of course I to
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If you’re helping your clients to get stronger with classical strength exercises directed at the posterior chain, you should also be teaching them vestibular exercises! Why? Because their improvements in strength, stabilization and posture will skyrocket. The vestibular system is the primary source of descending neural control for the spinal and leg extensors. If I told you there was a secret control center for all those muscles that you wanted functioning better, would you ignore it? 🤔 Well, t
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Grinding out a last set during a strength/speed day!🔥 ▫️ We focus on 6 qualities: balance, coordination, mobility, endurance, speed & strength. ▫️ Each week is dedicated to its own primary quality. Each day is then combined with a secondary quality. One of the remaining 5. We cycle through and each week brings a new focus! And a new variety of exercises. Recently we’ve been playing with a tertiary quality and adding in focused vision and vestibular challenges that go well with our dual quality
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The most ignored body areas are some of the most important! 1. Your eyes! If it’s a good idea to bring your joints and muscles through their full range of motion then why would you ignore your eye muscles? Especially since most of the sensory input that we receive for movement and understand our external environment comes from our visual system! 2. Neck! There is a lot of important anatomy that lives in the neck. Having good mobility and proprioception here is key for longterm health. Your neck
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I hear this a lot … “I tried pelvic floor exercises but they didn’t seem to do much.” It’s common for therapists to struggle to get pelvic floor exercises to carry over into real world function. Why? Because the pelvic floor is part of a reflex system and most people only approach it through voluntary movement. This is the equivalent of asking a GPS to work properly without a satellite signal. The pelvic floor is complex in the fact that it has many muscles that require bilateral symmetric contr
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This might be the most important three minutes you’ve ever invested when it comes to decreasing your pain and fixing a stubborn mobility limitation! Stay with me!! This is going to feel like 3 hours here on Instagram. It’s not. It’s 3 minutes. You can do it! 🤣 First, identify a single direction or combination of two directions that improves your reassessment. Then use it to your advantage! 🧠 Option 1: hold the skin traction for roughly 20 to 30 seconds and use it to reduce pain and tension sev
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This one simple idea might literally change your life! Our sense of hearing plays a big role in how me move. Loss of hearing can be a big contributor to back and neck pain. However, even if you don’t have a hearing issue you can still take advantage of this powerful stimulus! In the real world we test people’s hearing and other senses to get an idea of what’s going on and to find the stimulus that they need. You can simply listen to some music in each ear to see which side gives you the best imm
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Olfactory nerve and your sense of smell are a big deal when it comes to the pain you’re experiencing and how well you’re moving! We teach our students to test this cranial nerve and 11 other pairs because they are all extremely important to your health and function. When you test a client you want to see if they can smell anything with one nostril. Then, can they identify the smell and finally how quickly can they identify it. Compare side to side. Decreased smell on one side suggests decreased
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The tongue is a very sensory rich organ. How do you know? Because five cranial nerves supply it! 🤯 From a survival perspective it’s a critical midline structure involved in several things that help keep you alive (breathing, speech, eating etc). That means your brain thinks it’s function is important! 🧠 The tongue plays a big role in posture as well. If you have a breathing issue, you likely have a tongue position issue. If you have a forward head posture you likely have a weak tongue. If you
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Let’s fix your jaw using your eyes! 👀🧠 Sounds weird, I know! But it can literally be the missing piece for a lot of people who struggle with TMJ issues! Pencil pushups (to the tip of your nose) is a vision exercise that stimulates cranial nerves 3 and 4. Cranial nerves 3 and 4 originate in the midbrain (top of the brain stem). Also in the midbrain is the mesencephalic nucleus for trigeminal nerve which recieves propriceptive information from the jaw. Which means, certain vision exercises have
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The demonstration in the video is better suited for right hip flexor tightness/pain. I am gaze stabilizing to my right. At the same time I am doing shoulder circles with my left shoulder. By flipping the drill you could experiment with targeting left hip flexor tightness. You would then need to gaze stabilize 👁️ 👁️ to your left while doing shoulder circles with your right shoulder. Tip! Do the shoulder circles biasing shoulder extension (as seen in the video) at your comfortable end range. You
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It’s me again, back to tell you how important training the vestibular system is!! ▫️ Let’s simplify things! ▫️ We have voluntary components of training and we have reflexive components of training. ▫️ Voluntary movement means 👉🏻 “Ok, brain I’m about to press this kettlebell because I want to to... not because I have to.” ▫️ Reflexive movement means 👉🏻 a harmony of actions take place that are out of your control to help you respond to changing variables that you encounter during a movement ta
420 viewsMay 8, 2019
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DIY Hemifield Glasses 🤓 This simple idea can produce mind blowing results with pain and mobility. By applying tape (as demonstrated) to the lenses of a pair of glasses you can shift cortical action and inhibition in favor of what your brain needs. Does the tape need to be in exactly the right spot? Of course! This is neurology. We do everything for a reason! Here’s the basic idea: 🧠 If you have right sided pain try this… tape the right side of both lenses. As if you’re wearing them (has demons
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Some things seem too small to make a difference. This is one of those things! This won’t help everyone but for the people who need it, it could be life changing! 💥 So what the heck are we doing here? These DIY binasal occlusion glasses take some visual stress away because they reduce the amount of convergence (eyes in) that you’re using. If you’re somebody that struggles with visually induced muscle tension and you’re accumulating many hours of screen time per day, this simple tool could be ver
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Using color as a stimulus to improve ones rehabilitation or training experience is not new. You can probably tell that the video is quite old. Color therapy has been used in rehab rehabilitation since the early 1900s and may even have some ancient origins. How come more people don’t know about this? Color perception is an amazing tool! Wherever there are receptors in the body there is potential to harness the power of the nervous system. That’s a lot of places! It’s simple. Learn your systems an
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