<< Join Dr. Jim Heafner PT, DPT, OCS for a 4-week Virtual Class >>
Service Description
Duration: 4 weeks
Cost: $200/person
Location: We will meet virtually on zoom from the comfort of your own space.
Group is limited to 6 individuals.
Cost: $200/person
Location: We will meet virtually on zoom from the comfort of your own space.
Group is limited to 6 individuals.
About the Virtual Training Sessions
In this program, you will learn how to become strong in your movement patterns. You will learn how to move your body in ways that make your joints feel better. Do these 8 movements well and your body will become significantly more resilient against injury. If you follow this way of moving your body long term, you will notice better muscle tone and a stronger, more confident posture.
Weekly Structure
Benefits of the ProgramBenefits of this program:
1. (Re)gain mobility -- mobility is a requirement for healthy movement 2. Develop core strength that protects the spine — multi-directional core strength 3. A stronger frame -- better mechanics with lifting will make it more effective 4. Stretching -- teaching you a system to become more mobile 5. Assessments -- show you how to assess each of the 8 essential movements 6. Learn the body — learn how to use your body and learn how movement is connected to where and why you experience pain 7. Build your body -- once the foundation is established, then train your resilience in these movements. |
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My Journey with the Essential Eight
I have spent more than 15 years consumed with how the human body moves and how we understand pain. Through my own injuries and rehabs I learned about the capacity of our bodies to heal, change, develop, and grow.
In 2011, I had a blood clot in the major vein that pumps blood back to the heart. The diagnosis was venous thoracic outlet syndrome (vTOS). I had the top rib on my right side taken out, and I permanently lost function of the major vein. During surgery, the nerve to my pec muscle was cut, and I could not use my right chest muscles.
This all happened during my first semester of physical therapy school.
After this surgery, I became increasingly aware of how we move our bodies and how strength is connected to how we feel. Scientifically speaking, I saw neuroplasticity in action. Through proper training, my blood vessels became more robust, my nerves regrew, and my muscular system became stronger than ever.
In 2011, I had a blood clot in the major vein that pumps blood back to the heart. The diagnosis was venous thoracic outlet syndrome (vTOS). I had the top rib on my right side taken out, and I permanently lost function of the major vein. During surgery, the nerve to my pec muscle was cut, and I could not use my right chest muscles.
This all happened during my first semester of physical therapy school.
After this surgery, I became increasingly aware of how we move our bodies and how strength is connected to how we feel. Scientifically speaking, I saw neuroplasticity in action. Through proper training, my blood vessels became more robust, my nerves regrew, and my muscular system became stronger than ever.
Through this journey, one question continually entered my mind:
Why Did I Have a Massive Blood Clot when I was only 21 Years Old?
In a word, imbalance! Despite intense weight training and regular athletics, I had many imbalances that would causes tightness, aches, tension, and occasional pain.
I would notice:
While I had a baseline level of strength, I lacked resilience, and I did not feel great in my body. I was clumsy, body unaware, and constantly overcompensating. I did not realize that these chronic imbalances could be avoided with stronger movement patterns.
I would notice:
- Weight training created tension in my shoulders
- Running and stairs led to a clicking in my kneecaps
- Squatting caused my hips to ache and lower back to feel tight
- Push-ups irritated the front of my shoulders
- Core training caused neck and lower back tension
- Water skiing made my lower back sore
- My bench press was stronger than my squat
- Lunges generally felt weak
- I was ‘clumsy’ and would trip over my feet
- I had several ankle sprains
- My shoulders rolled forward and my posture slouched
- My neck frequently needed to be self-adjusted
While I had a baseline level of strength, I lacked resilience, and I did not feel great in my body. I was clumsy, body unaware, and constantly overcompensating. I did not realize that these chronic imbalances could be avoided with stronger movement patterns.
To reduce your risk of injury, it's important to be strong and adaptable in eight everyday movement patterns. These fundamental movement patterns encompass everything we do each day.
They are the squat, lunge, hinge, plank, push, pull, twist, and walk. Each of these movements requires a certain amount of both stability and mobility throughout your entire body. If you master these movements, you will experience very little pain!
They are the squat, lunge, hinge, plank, push, pull, twist, and walk. Each of these movements requires a certain amount of both stability and mobility throughout your entire body. If you master these movements, you will experience very little pain!
