CHIROPRATIC
Chiropractic (from the Greek kheir “hand” and práxis “action”) involves manual therapy. Its philosophy is to eliminate any interference that limits the communication of the nervous system in order to exploit the full potential of health. Chiropractic therapy is very diverse, offering different treatments depending on the nature of the disorder, whether it is neuro-musculo-skeletal or emotional.
As a medical profession, Swiss chiropractors are entitled to diagnose, to use laboratory analyses or to operate their own measuring and activation equipment. The Lon[h]ea method is as natural as possible, focusing on the activation of the autonomic nervous system and the balance of the microbiota. At Lon[h]ea we produce probiotics and prebiotics supplements as well as very precise and personalised programmes.
As a medical profession, Swiss chiropractors are entitled to diagnose, to use laboratory analyses or to operate their own measuring and activation equipment. The Lon[h]ea method is as natural as possible, focusing on the activation of the autonomic nervous system and the balance of the microbiota. At Lon[h]ea we produce probiotics and prebiotics supplements as well as very precise and personalised programmes.
Joint cracking
Sometimes people are afraid that chiropractic is painful (the famous joint “cracking” that is not necessary). It is necessary to differentiate bone and soft tissue manipulation (musculature and subcutaneous tissue). Sometimes it is the latter that is felt the most. Chiropractors adopt the most suitable approach for the patient.
Training as a chiropractor
Firstly chiropractors must obtain a medical license, secondly they complete their specialised training, usually in North America. Their main role is to solve functional problems, especially of the musculoskeletal system: osteo, muscular, ligamentary, “from the little toe to the hairline”.
PHYSIOTHERAPY
PHYSIOTHERAPY
Physiotherapists are movement specialists who practice rehabilitation, techniques allowing the joints to be mobile again, to loosen tissues, to allow the body to move as well as possible and to regain movement. The physiotherapist notices the limitations of the practice: patients remain passive; they are taught a “correct” movement, which is not necessarily their own. The corrections do not last and the patients fall back into bad habits and relapse. With the exception of rehabilitation following an accident or illness when the dynamics must be normalised, there is no right or wrong. Each person is unique in his or her own way of moving according to his or her personality, behaviour and context. To offer the most suitable programmes, it is key to take into account the individual specificities of each person.
Fasciatherapy
The fasciatherapist is interested in other tissues that physiotherapists do not work on, that is fascia. The first fascia of the body is the skin. These are the envelopes of the body, which connect all structures to each other. They are interconnected: if one is problematic, it will affect the others and the whole. If the skin is contracted, there will be a shortening elsewhere which can create pathologies. I apply the method of Danis Bois. Fasciae are the tissue memory of the body : traumatic following an accident or psychic following an emotional event. Tensions can create pathologies and fasciatherapy aims at restoring movement in the affected areas. When the causes are emotional, a more gentle approach is taken, using massage at different levels of depth. When the origin of the problem is mechanical, we work more physically. Lon[h]ea centres use different techniques and tools such as vibration and hooks, providing all the necessary comfort, experience and equipment.
Sensorial gymnastics
Once the body has been given back its mechanical freedom of movement, it must be given back the ability to use it: the perception of movement in order to reappropriate the sensation of moving. This is what we call sensorial gymnastics. We conduct an assessment and identify certain gestures to be optimised that the person does not see: we talk about “blind spots”, as driving a car. Sometimes we move too fast, which prevents us from feeling. We will therefore apply gentle gymnastics which allow to feel the muscles, structures and postures used. First of all, it fosters a deep sense of well-being, because we discover parts of our body that we did not feel before. Then you can move on to more physical, strengthening exercises. The movements will be optimised thanks to a better sensation, and then by clean techniques. Sensorial gymnastics can be applied to everyone, they correct bad habits that may have come with time, or have always been there. A fast-growing teenager thinks he is standing straight, when in fact he is hunched over. He is not aware of his problem, this is typically a « blind spot ».
RELAXATION
The Lon[h]ea health team works on relaxation and well-being with the philosophy of salutogenesis: to empower people, to release tension and to dialogue with themselves so that they can find their health potential to be in harmony and know how to manage their emotions. Relaxation is aimed at both physical and psychological well-being.
Therapeutic massages
Massages facilitate relaxation (muscular and nervous), blood and lymphatic circulation, assimilation and digestion of food, elimination of toxins, functioning of the vital organs and mind-body awakening. The massage stimulates the lymph, and thus promotes a better immune system. It can be used to eliminate lactic acid produced during prolonged efforts (exercise, work).
Lon[h]ea specialists use manual techniques such as massage, lymphatic drainage or vibration. The hands come into action and make the connection with the person in order to be able to feel where the tensions are and release them, so that the energy flows back into the body, activating the sympathetic and parasympathetic systems.
Lymphatic drainage
Lymph is the body’s “dustbin”, a substance that serves to detoxify. Lymphatic drainage is a gentle method where we go in the direction and rhythm of the lymph which is very slow, to remove stress and bring the body back to calm. Sometimes drainage is performed before other techniques to “decontaminate” and clean the body, which will be more receptive to clean. Lymphatic drainage is used, for example, in cases of muscle strain, inflammation or severe fatigue, which is very beneficial. It also helps to strengthen the immune system. It is a complementary technique to massage.
Biodynamic Sophrology
Sophrology is the study of human consciousness. Biodynamic because the body is brought into movement with exercises, so that the body can express itself. SBD is used to improve stress management, self-confidence, sleep quality and concentration. We work at the sophroliminal level, i.e. between wakefulness and sleep, so that the person is not too active, but can enter the inner self through breathing. It is a behavioural technique where I only use my voice. By speaking, I will help the person to go and find his or her well-being, to find the dialogue with himself or herself. This is done while leaving the body free to accept or not this dialogue: we will not induce. When we relax, we can release positive or negative feelings, for example anxiety. It is with these tensions that we work on the well-being of the person. We will define tools that the person will be able to reuse when he or she is on his or her own.
MICRONUTRITION
Acting on nutrition is strategic, it provides energy through macronutrients (proteins, lipids, carbohydrates) as well as essential non-energy substances such as micronutrients (vitamins, antioxidants and minerals). What is not well known is that we do not eat to feed ourselves directly, but to feed our microbiota which produces 50% to 70% of our final consumption. Gut flora consists of several kilos of thousands of bacteria that populate our digestive system. It is vital to provide them with the nutrients they need to maximise our health. This has a major impact, whether it is to improve health, optimise sport performance or cope with illness.
Nutrition is the focus of the Lon[h]ea method. The functioning of the digestive brain is measured with the health check questionnaire. Conclusions are obtained which are compared with the biological assessments carried out in a second phase (for example, the risk of hypoglycaemia with insulin resistance, or the production of neurotransmitters). The inflammatory level of the body, the digestive system, the energy production capacity of the body, the fatty acid profile, the level of oxidative stress, among others, are evaluated. This allows us to profile each person in order to optimise their health.
Risks for various pathologies such as type 2 diabetes are determined. Complementary tests are carried out for a more in-depth view of the gut flora. Programs are created that include macro and micronutrients, prebiotics and probiotics.
Macronutrients: the only source of nutritional energy?
Currently, dietetics is mainly concerned with the composition of meals and the caloric distribution between proteins, lipids and carbohydrates. It considers that the fibres included in vegetables and cereals do not provide any calories, and play an essential role in intestinal transit. This is a mistake: enteric bacteria transform these fibres. This means that you can get a lot of calories from a big salad. Bacteria can also convert sugars into fats, or other types of sugars. Also, depending on their microbiota, two people who eat the same dish will not have the same nutrients pass through their gastrointestinal wall. The content of the plate is therefore not important in the first analysis, and the caloric intake from this dish is not representative, as long as one does not know one’s microbiota.
Micronutrients: key to wellbeing
Micronutrients represent a minimal part of our diet and do not provide any energy, yet they are essential for many functions. Thirteen vitamins are essential to us, some of which are water-soluble and, for that reason, need to be replenished regularly. The keys to acquiring enough of them are a varied diet and low temperature cooking. Antioxidants are crucial because they help to combat membrane degradation, prevent inflammation and ensure the integrity of the intestinal mucosa. The main antioxidants come from plants, algae, fungi and bacteria. If the intestinal environment is oxidising, its bacteria produce pro-inflammatory molecules that are harmful to health. Minerals are involved in a large number of biochemical reactions.
We don’t feed ourselves by food directly, but to feed our microbiota
Dietary fiber refers to a group of substances in plant foods which cannot be digested by the small intestine. They are food for the microbiota in the large intestine through a fermentation reaction and transformation into simpler compounds. Fibers are known to promote intestinal transit: they are especially crucial for the diversity of the microbiota, which guarantees our good health. They are also called prebiotics: all plants contain them, but especially vegetables and whole grains, legumes and wholemeal cereals. They can be eaten raw or cooked. The benefits of their consumption are fundamental, given their importance for the microbiota: health performance is increased and the risk of disease occurrence is significantly reduced (cancer, obesity, diabetes 2, cardiovascular diseases, among others).
HEALTH TRAINING
The health training of the Lon[h]ea Centres is aimed at activating the autonomic nervous system and the plasticity of the body, i.e. progress without injury, whether for optimisation or recovery. The type of activities and training loads are thus calibrated in a very precise way, thanks to the profiling during the health assessment.
Training is done in the comfort of the Lon[h]ea centre with high-tech biocircuit equipment or on the functional equipment. It can be done accompanied by our team of physical trainers, or on your own, following your programme displayed on the interactive terminals and on MyLon[h]ea app on your smartphone. Thanks to the application, you can complete your exercises outside and remotely, in contact with the Lon[h]ea team at any time
Training is done in the comfort of the Lon[h]ea centre with high-tech biocircuit equipment or on the functional equipment. It can be done accompanied by our team of physical trainers, or on your own, following your programme displayed on the interactive terminals and on MyLon[h]ea app on your smartphone. Thanks to the application, you can complete your exercises outside and remotely, in contact with the Lon[h]ea team at any time
Health optimisation
The physical trainers work closely with the health therapists at Lon[h]ea. They accompany the health candidates through the exercises of the health check-up. The results are then interpreted by the therapists and trainers, who will determine the activation, training and nutrition programmes. The trainers are a privileged point of contact with the health candidates, and they involve the therapists according to their needs and developments. Health candidates have everything at their disposal for their training, accompanied or alone, including access to the centre’s training facilities depending on their type of membership.
Sports performance
Professional athletes and amateurs from different sports disciplines attend the centre. The Lon[h]ea approach is to facilitate performance through health, focusing on activation of the nervous system and optimisation of the microbiota. Very precise assessments are carried out to determine the specific characteristics of each individual in order to define the most suitable training programmes. The method has proven itself with the greatest sports champions, as well as many amateurs of different levels.
Strengthening training
Muscles are meant to work in conjunction with each other, yet most gyms are designed to work one muscle or muscle group in isolation. During this time the rest of the body is not working. The result is sequential strengthening. We have chosen to focus on activation of the whole muscle and not on strengthening, even though working on activation will have a positive impact on strength. Our health trainers will therefore work on the coordination between the muscles (intermuscular) and the coordination within the muscle (intramuscular). To personalise your programme, we carry out assessments of your ability to coordinate movements and balance. This way we know which part of the body to stimulate first, in order to set up muscle development. Developing strength is of little use if it is not coupled with improved muscle activation coordination. The Lon[h]ea trainers will make the exercises more complex in order to activate a maximum of muscle groups simultaneously, combining power, destabilisation and precision. In parallel to these exercises we work on maximum strength to optimise intramuscular coordination by also stimulating neural activation. To this purpose, the centre uses equipment without weights but with a motor that allows the level of resistance to be modelled. This also facilitates safe and injury-free work. Numerous contraction modes offer a variety of stimuli.
Wellness and beauty
Lon[h]ea is not a beauty centre, but a health centre. That being said, aesthetics is a criterion of well-being for some. The important thing is to feel good about yourself and your body. Steve Stievenart eats fish five times a day to build up “good fats” and keep the cold out. He gained 45 kilos to become the first Frenchman to swim across the English Channel and back for about 35 hours. Everyone has their own beauty according to their needs and objectives. For some, slimmer, for others more muscular or stronger. The trainers and health practitioners help you to achieve your well-being.
GROUP CLASSES
Group sessions have many advantages: the first being a group that motivates itself. Another is the attention of the coach for each and every one individually. It is more economical than private coaching sessions.
Senior classes
At what age are we considered “senior”? It’s mostly in the mind that it happens. Our seniors are men and women over 60. The oldest ones have entered their eighth decade and they are admirable! They are full of energy: they train indoors and outdoors, to enjoy various activities such as skiing, swimming, cycling and especially spending time with their grandchildren.
Our senior courses include running and walking outdoors, as well as gymnastics. Contact the centre for more information.
Running/Walking
Running is natural, but there are different ways of doing it, more or less long. It represents about 150 to 180 steps per minute, or 1800 impacts in 10 minutes, 10800 impacts in 1 hour… So a small improvement or deterioration will have big repercussions, positive or negative on your health. It is therefore essential to optimise your technique.
Contrary to popular belief, running is not just for the young and fit. It can be done at any age, with many benefits: more energy, toning your body, etc. For example, jogging (slow running or walking) improves the cardiorespiratory base, which is very useful for many sports. Running has been shown to limit the loss of cartilage in knee joints!
The body is a magnificent machine capable of adapting to stress, if we respect the amount of stress it can bear.
The warm-up will activate the cardiorespiratory system and prepare it for the effort. The ranges allow you to improve your running technique and strengthen specific muscles. Muscle strengthening (lunges, body core, etc.) helps to prevent injury while toning your body and improving your well-being. Stretching facilitates cooling down and relaxation after the effort.
Combine indoor and outdoor sessions, group or private sessions according to the programs defined for you and accessible on MyLon[h]ea app.
Yoga
Kate discovered warm yoga flow in 2012 when she was recovering from the birth of her child: it was a revelation and a life-changing experience. Since then she has been practising every day for herself and others as a coach. Besides (yin) yoga, she works as a psychologist and rehabilitation counsellor, supporting people with health problems or disabilities to continue their professional activity.
MOMENTS OF LIFE
Is there a good time to look after your health? One is forced to in case of injury or illness. However, one should always take good care of its health. A child who experiences sufficient stimulation develops better. In the prime of life, we can continue to optimise. After this point, our energy decreases and our capacities diminish: we have to compensate. There are more than enough reasons to take care of our health: our most precious asset.
Mid-lifers
Say the words midlife crisis and suddenly a cliché pops into your head. Baby boomers (born in the 50s and 60s) consider that the father figure questions everything (work, relationship) and runs away. Generation X (born in the 70s and 80s) is said to run less to get away and more to run marathons. We start training or increase the level, with extreme endurance for example. Why? Some people want to turn back time. Others invest in their health to compensate for stress, loss of capacity, to strengthen their immune system and to mature well. Contact your Lon[h]ea health practitioner to discuss health and performance programmes.
Seniors
At what age are we considered “senior”? It’s mostly in the mind that it happens. Our seniors are men and women over 60. The oldest ones have entered their eighth decade and they are admirable! They are full of energy: they train indoors and outdoors, to enjoy various activities such as skiing, swimming, cycling, and especially spending time with their grandchildren.
Our senior courses include running and walking outdoors, as well as gymnastics. Contact the centre for more information.
Recovery from injury or illness
Recovery from injury or illness is a difficult time with various needs, such as courage and support from people who really care and from competent professionals. One has to face a period of physical and often also psychological pain, with limiting reduced capacities. Contact the Lon[h]ea centre, which will be able to direct you to the right therapist for your situation.
Behaviour management
All of us have had to deal with one of these problems at one time or another: depression, addiction, concentration, aggression, instability, lack of confidence. They can cause a lot of damage and waste of time. The Lon[h]ea method focuses mainly on activating the nervous system (stimulation through physical activity) and nutrition. The Lon[h]ea method is not intended to replace the guidance of a psychologist: it is a complementary approach.
PREPARING FOR A SPORTING EVENT
As a former professional footballer, and sports doctor for the Swiss Davis Cup tennis team, the sports most familiar to Dr Michel and his team are football and tennis. That said, among the athletes who attend the centre in Geneva, Switzerland, there are dozens of different sports. The most represented are tennis, football, running, skiing, horse riding, swimming, cycling, combat sports, among others.
Strength training
Each sport demands a different kind of work from the body. Muscle work can be targeted and grouped, inter and intramuscular. The Lon[h]ea method places the athlete at the centre: his or her metabolic, movement and reaction characteristics and condition are analysed with great precision in order to carry out very specific and individual programmes.
Cardio
The heart is a muscle and not just any muscle! In order to optimise the efficiency of preparation and performance, and to minimise the risk of injury, we carry out effort tests which allow us to determine the work levels and thresholds of sportsmen and women.
Specialised disciplines
Although it takes into account the particularities of each discipline, the Lon[h]ea method is above all centred on the athlete: we measure with great precision his or her metabolism, movement, reaction, resistance and condition. The diagnosis allows the creation of highly personalised programmes to optimise preparation and recovery.
Outdoor activities in our region
The Lon[h]ea Centre is located in one of the most beautiful natural areas in the world, with mountains, lakes and forests close to the city. Even “urban sports” are a pleasure, given the beauty of the many parks. There are lots of outdoor sports to enjoy in our beautiful region. Some require only a pair of trainers, others a team and a boat. What all these activities have in common is the physical preparation: the better you do it, the more fun and performance you will have during your activity.
Athletica accompanies you with targeted programmes in preparation, performance and recovery. The variety of physical activities is very beneficial for health and performance.
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