When neurons get stuck....

    Have you ever felt like you were stuck in a rut? Perhaps you have a certain habit or pattern that you've tried to change, but you keep repeating it, even when you don't want to. The old pattern comes creeping back, like an unwelcome guest in spite of your efforts.

    You try harder to change, put in more effort. and you fail again. So, you try even harder. That doesn't work, either. Tired and defeated, you may just give up. Maybe you even think that the problem is all in your head. In a way, it is.

    Neural connections that cause a specific response to a stimulus grow stronger with use. The response becomes faster and stronger through repetition. This explains why even complex tasks become easier through practice, which is a good thing. However, this same strong feedback loop can develop habitual patterns that don't serve us well and are difficult to interrupt.

    You could blame your neurons and just give up. However, since you and your neurons are one and the same, it would be more effective and a lot less effort if the two of you put your heads together, so to speak. Your neurons are here to help, and sometimes they actually know yourself better than you do.

     It is possible to interrupt an old pattern and allow for new pathways to be activated. It's called neuroplasticity. Neuroplasticity means that our nervous system  is inherently flexible and able to change during the course of our entire lifetime. But, we have to create an environment where our neurons are able to direct the impulses in a different direction to allow for neuroplasticity to occur. Here are a few tips to keep in mind to help support the process.

    Make small, slow changes to allow for new motor and sensory pathways to be activated. Give yourself time to integrate the changes, and don't get discouraged if you feel like you're not making progress. Remember, these changes are taking place deep in your nervous system in a visceral, organic way, not in a cognitive, thinking way.

   Another thing to keep in mind (so to speak), is to watch your language. Negative self talk can easily trip up the new neural pathways from connecting. Support your nervous system by speaking words of encouragement. No, I'm not kidding. Your nervous system is always listening, and nothing can make new connections go haywire faster than talking trash about yourself.

    Most of all, trust the intelligence of your nervous system. Your neurons are here to help, and they're smarter than you think they are. After all, they got you this far in life, haven't they? Just imagine how far they can take you if you let them. Speaking of imagination, that's another way to fire up your nervous system. But, that's a topic for another day.

Be healthy!
Cheryl Ilov, PT, GCFP

Bell bottom blues, and learning new skills.

    When we were teenagers, my sister and I used to sew our own clothes. Actually, we made clothes for the entire family. My sister and I were the seamstresses; our mother did the handwork and the finishing. We were quite a team.

    Of course, we each had our strengths, and our specific skills. I was a pretty good little seamstress and fairly accomplished at the Singer. But, for some reason, I was never permitted to sew the zippers into the garments that I was making. Instead, my mother would instruct me to ask my older sister to put the zipper in for me.

    It became a tedious ritual. I would reluctantly hand over the garment to my sister and begrudgingly ask her to sew the zipper in place for me. She in turn would sigh, give a long suffering look, and patiently explain to my mother that I would eventually have to learn to do it myself. Our little ritual was reinforced every time we repeated it.

    One day, I had enough. After all, the zippers came with a complete set of instructions. Surely if I could read and follow pattern instructions, certainly I could put in my own zippers. It was time for me to throw caution to the wind, take the plunge and sew my own zipper in the bell bottoms I was making for myself. You know, the low riding hip hugger type that was so stylish when I was a teenager.

    I announced my intentions to the team. My sister looked grateful. My mother looked skeptical. I looked determined. I stepped up to the Singer, got to work, and meticulously followed the directions. Honestly, it really wasn't that difficult. And I did a great job, if I do say so myself. I proudly showed the finished project to my sister. She looked at it carefully, and complimented me on a job well done. Then she asked why I put it in the pant leg instead of the waistband where it belonged. Sheesh!

    It was one of those funny and silly things that we laughed about for years, and a story that got a lot of mileage. But the life's lesson in this silly story is that it's okay to make mistakes when you are learning new skills. It's important to try new things, and you can't let the fear of failure get in the way. After all, if you are trying, you are learning. If you are learning, you are succeeding. Most of all, don't be afraid to interrupt old habits and patterns to allow for new ones to emerge. That's when the real learning begins.


Be healthy, and keep learning!
Cheryl Ilov, PT, GCFP

Habits, constraints, and neuroplasticity....let the learning begin!

    In my martial arts class, we often practice something called "randori". One student stands in the center of the room while the other students form a circle around them and take turns randomly attacking the person in the middle. It's kind of like the Ninja version of monkey in the middle. And it scares me to death. It is my least favorite training activity, but my incomparable stubborness won't let me opt out. And besides, the guys would make fun of me if I refused to play with them.

    Last week, after we completed our randori, just as I heaved a sigh of relief, Sensei said, "We're going again." He looked at me and said, "And you are not allowed to do the same techniques. I want you to find new ways to react to each attack." My response to that constraint was not very mature or Ninja-like. I threw a hissy fit.  Apparently my little temper tantrum didn't phase him. Either he is immune to them or I need to work on my hissy fit skills. Anyway, he wouldn't budge. Sheesh, I thought I was stubborn!

    Before we began, he had me stop, breathe and relax. Not an easy task when you are surrounded by men waiting to attack you. Against my better judgment, I listened to him. Then I took my place in the middle of the circle and let the games begin. The attacks started coming. And something very interesting happened. I felt new movement patterns come forth without even trying. My reactions were more thoughtful, meticulous and less effort. I discovered that I had a lot more techniques under my belt (so to speak) than I knew I had. I was calmer, my breathing was easier, my chest felt softer, my movements were more fluid. I felt myself responding in a visceral, organic way. 

    By giving me that one small constraint,  my Sensei gave me the opportunity to interrupt my habits,  explore new movement patterns, and discover new sensory patterns.  He did this in an environment that was safe, supportive and non-judgmental. What ever I did, it was not right or wrong, good or bad, just opportunities to learn. Hmmm....this sounds familiar. Why does this sound like  Feldenkrais? Because it is. The Feldenkrais Method(R) gives us the opportunity to learn new patterns of moving, sensing, thinking and feeling in an environment that is safe, supportive and nonjudgmental. Interesting, isn't it?

     What Sensei did that day was absolutely brilliant! But let's keep that to ourselves, shall we? We won't tell him I said that. After all, if I encourage him, who knows what devious new methods he will use to help me learn and grow. Hmmm....on second thought, maybe I will tell him!

Be healthy!
Cheryl Ilov, PT, GCFP