Listen or Read Ferraro Spine’s Monthly Podcast Interview!
Topic: Daily Maintenance – Tips to Better Movement Health
Below you will find an easy to read transcript of Dr. Anthony Manzella’s interview on the razorcast™ monthly podcast. You can click the video to listen to the podcast or simply read the easy to follow transcript below. Enjoy!
RC: Hello everyone, this is Liz Harvey coming to you from our razorcast™ studios in New York City where we are dedicated to bringing you top quality advice from many of the leading expert professionals across the United States.
In today’s episode, we are speaking with Dr. Anthony Manzella. Dr. Manzella is the director of Physical Therapy at Ferraro Spine & Rehabilitation which is a multi-specialty wellness facility serving northern NJ and the NY metro area for the past 18 years.
Dr. Anthony Manzella is a graduate of the University of Medicine and Dentistry of New Jersey. He developed his passion for health and wellness by training and conditioning some of the area’s most successful middle school, high school and college athletes. Dr. Manzella is a Performance Enhancement Specialist and he routinely works with athletes as well as patients going through rehabilitation.
Dr. Manzella is widely considered to be one of the top doctors of physical therapy in the country and he is also a contributing member of our national network of industry professionals.
Today we are going to talk about a very important topic: Daily Maintenance – Tips to Better Movement Health.
RC: Hi Dr. Manzella, how are you today?
Dr. Anthony Manzella: Hi Liz, great to talk to you.
Question 1: Can you please explain what the phrase ‘movement health’ means?
RC: Well thanks for joining us and I’m going to dive right in. So could you please explain what the phrase “movement health” means?
Dr. Anthony Manzella: Well movement health is something that we talk a lot about in our office. You know today, the injury rates are at an all-time high and a lot of that has to do with 1) inactivity but the other thing has to do with variety in the way that we move. So it’s now more important than ever that we have an optimal movement health. So what is movement health? Movement health has to do with basically our ability to move freely in all directions, in various movements and actions, under varying stresses or loads with ease. So that is anything that you really need to do in a daily activity such as say squatting down to pick up your child, lunging, pivoting, changing direction, reaching for something, balancing, lifting, carrying, the list goes on and on. But it’s basically a lot of things that end in the letters I-N-G. And movement health really is prerequisites to specific exercises and many exercise programs. So before entering into an exercise program, it’s good to kind of have a starting point, a foundation of good movement health. And that really will help reduce injury, help performance and help make exercise feel the way it should be which is ease of movement along with continuing to challenge your body through time.
Question 2: What are your top tips to better movement health?
RC: Okay so what are some of your top tips to better movement health?
Dr. Anthony Manzella: Well, the first thing is to explore. Explore your body, to explore your capabilities and limitations. You know simple general stretches such as like reaching down to touch your toes. Kind of get a sense of where you feel tension. Do you feel tension in your calves or your hamstrings or your glutes or your back and just reach your hands over head and kind of extend backwards and see if you feel some compression in your back or do you feel lengthening through the front of your hips. Just getting a good sense of where you’re restricted and where you move freely is a good place to start. Also when you’re walking, when you’re doing kind of daily activities such as bending or lifting, it’s important to, you know, get a good kinesthetic sense or a feeling of what’s going on in your body when you do these activities. And if there’s areas that are restricted then it’s good to kind of bring that to the attention of your coach or your trainer or your physical therapist to kind of guide you with what you need to do to help that.
The other thing is that you need to move in a variety of different ways. You know your bodies, you know our ancestors when they were running, they weren’t running on concrete or hard surfaces like we are. They were running through the woods so they were running over rocks and around trees. So when you’re running, change directions, run backwards, run forwards, run sideways, skip, shuffle, move in different directions and that will kind of help build a greater spear of ability in all different directions and that will allow you to improve your movement health.
The last thing would be to find a skilled movement professional such as a physical therapist to help kind of get you on track and develop a specific plan. Not a plan you find on YouTube or on the internet but a specific plan that will help you achieve better movement abilities.
Question 3: Do you recommend daily goal setting to keep people on track?
RC: Okay and do you recommend daily goal setting to keep people on track?
Dr. Anthony Manzella: Yes and no. I think goal setting is a phenomenal way to keep you on track in many parts of your life. You know and if you’re training for a certain event or a race then goal setting is definitely something that’s required and definitely going to keep you moving towards your goal. However, just setting more of a daily reminder than anything because habits formation does take a good amount of time. Habit formation takes at a minimum of four weeks. So developing, you know kind of setting aside some time you know fifteen-twenty minutes to get your body moving that will kind of help at least start you on the right path to better movement health. The other thing is if you are goal setting for an event or a race, the real key to that is being very specific in what you’re trying to accomplish. Make sure it’s measurable so if I’m going to run twenty minutes and I’m going to increase that, the next time I’m going to run twenty-four minutes and just be very specific and make sure you can measure it and be on a timeline. If your goal is to race an event in two months then you can kind of chart out how long it’s going to take you to get to say that 3 mile – 3.3 mile/5k race.
Question 4: Do you have a daily time schedule that works best for most people?
RC: Okay and do you have a recommendation for a daily time schedule that works best for most people? So if they want to get started with a new routine do you have any particular time of day that works the best?
Dr. Anthony Manzella: You know each person is different based on their lifestyle and what their daily activities are. I always think it’s best to kind of set your day, kind of set the table for what’s going to happen that day. So getting it done first thing in the morning is always best, that’s a little personal for me but you really have to just go by what each person’s scheduling limitations are. If it’s a parent with kids that got to get out to school, the morning is probably too hectic of a time to get it done. However, it may require you to get up a little bit early – you know, 15-20 minutes early to get your body moving whether it’s doing some stretching or doing some self-myofascial work such as foam rolling or using a tennis ball on trigger points and tightened areas. You know also maybe getting it done before bed, you know, at the end of the day where the kids are asleep and you have a little time to yourself. So it’s not always what the best schedule is for everybody – it’s more individual and what works for each individual person but the real key to it is just getting it in, just getting that 15-20 minutes of that kind of self-care and you’re going to start feeling better.
Question 5: How long before people see results in their new routines? How do you encourage people not to give up if they are not seeing results right away?
RC: Okay great and how long before people see results in their new routines? How do you encourage people not to give up if they are not seeing results right away?
Dr. Anthony Manzella: This is something that happens every day. You know, people get discouraged very easily these days and I think it’s all of us. I mean what people have to realize is that the results that they see in weeks, like a week or two, is really your body’s nervous system getting used to say a stretch or a flexibility type exercise but the real structural changes that happen within the tissue take months to even a year to change. So I try to educate people on the fact that things do take time and that it’s going to take a while for your body to adjust to new range of motion and better movement health. I mean that’s really what it comes down to is it just takes some time, you know, and if they’re not seeing the results, even in a couple weeks, then we need to modify what they’re doing so that they do see the results. But you know we all need encouragement so people will always require that encouragement but the real key to it is just educating them on what they should feel and how long you know what kind of timeline they’re looking at when it comes to improving whether it’s flexibility or strength or pain. These things do take some time.
RC: Alright, thank you so much Dr. Manzella. We know you are extremely busy so we just want to thank you for your time and help today.
Dr. Anthony Manzella: Oh, pleasure talking to you. Thank you, Liz.
RC: Thanks so much and for our listeners across the country, if you are interested in speaking with Dr. Anthony Manzella, you can either go online at www.ferrarospine.com or call (973) 478-2212 to schedule an appointment.
On behalf of our entire team at razorcast™, we want to thank you for listening and we look forward to bringing you more top quality content from our country’s leading industry professionals.