Interview with Alexey Tsarik (English) 2024

 

https://russianaustin.com/en/news/alexey-tsarik-interview/​

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– Alexey, what has changed since your last interview?

I am delighted to have returned to Austin to live and practice. Before that, I lived for over four years in Florida, West Palm Beach. In Florida, I had an extensive practice in regenerative medicine, manual therapy, and therapeutic exercise. I still visit Florida periodically to see patients.

As before, I dedicate significant attention to my professional development, investing a great deal of time and money. It’s important to me to help my patients as quickly as possible within the body’s natural capabilities.

For example, this summer, I trained with world leaders in osteopathy (Barral, Croibier) and attended other educational programs in manual therapy, osteopathy, and therapeutic exercise.

Additionally, in September this year, I visited an orthopedic clinic in Paris for an experience exchange.

Next year, I already have several educational programs and conferences planned, including international ones.

– Remind our readers of your profession and how you help people today.

In Russia, Saint Petersburg, I earned my medical degree as an orthopedic trauma doctor and manual therapist. In France, I practice as an osteopath. In the U.S., I work in the field of health and wellness.

Using gentle manual therapy, I relieve tension and tightness in stressed areas or muscles and recommend exercises to strengthen weakened muscles. I work with both children and adults. Common issues in children include speech delays, asymmetries, posture issues, hyperactivity, and other conditions. Common issues in adults include headaches, migraines, neck and shoulder pain, joint pain, posture issues, and more.

– What are the main conclusions and insights you gained from your internship at the orthopedic clinic in Paris?

The most common causes of various problems boil down to a lack of movement diversity, irregular physical activity, and, unfortunately, people rarely stretch to release muscle and fascial tension. However, most importantly, there is a lack of accessible information about prevention and self-help. The absence of preventive measures can lead to orthopedic and other issues.
Our muscles and fascia are like tight clothing—they can restrict both movement and metabolic processes in the organs and tissues.

By systematically performing diverse exercises and releasing chronic muscle tension, many problems can be avoided or significantly delayed.

Unfortunately, orthopedic surgeons cannot always provide comprehensive information about rehabilitation, exercises, or stretching, as their specialization may be narrow. Rehabilitation after injuries or surgeries is often a different field of care.
For example, in France, a lot of attention is paid to prevention and recovery, which is why I have regularly trained there since 2011.

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– How do you integrate your knowledge of regenerative medicine and rehabilitation into your daily practice?

Over years of practice and study, I have observed the effects of prolonged sitting on the human body. During extended periods of sitting, some muscles may overstrain and lose elasticity (e.g., scalene neck muscles, pectoral muscles, iliopsoas muscles, and others), while others may weaken (e.g., trapezius and gluteal muscles).

Studying these conditions, I develop exercise routines (some of which are freely available on my website and YouTube channel—link below).
The goal of these routines is to reduce muscle-fascial imbalance—relieving tension in overstrained muscles and strengthening weakened ones. The exercises are characterized by their simplicity and safety.

– What advice would you give our readers to help their bodies recover faster after injuries or physical exertion?

• Find ways to move more and vary your movements. Perform movements in different planes and with different ranges of motion.

• Maintain good posture and work on improving it, as posture affects not only the musculoskeletal system but also internal organs and systems.

• Perform smooth movements. Avoid abrupt movements or exercises that provoke pain. If an exercise causes pain, reduce the range of motion or temporarily stop and replace it with another exercise.

• Exercise systematically, every day. Regular physical activity is a natural way to improve well-being, relieve tension, reduce pain, and enhance blood and lymph circulation.

• If you haven’t exercised in a while, ease into it gradually, avoiding heavy lifting, and pay attention to your posture and technique.

• Instead of running, choose brisk walking in comfortable sports shoes. This helps reduce sudden stress on the spine and joints.

– What are the most common mistakes in physical activity you notice, and how can they be avoided?

When people haven’t exercised for a long time and suddenly overload their bodies, it often leads to injuries. For example:

• Running in improper footwear and with poor technique (running is a complex biomechanical process).

• Lifting heavy weights in the gym after a long break.

• Squatting with improper technique and additional weight.

• Push-ups, as pectoral muscles are often already overstrained.

• Performing sit-ups by bending the torso from a lying position—this can increase spinal strain and intra-abdominal pressure.

These and other exercises, when done with poor technique, excessive weight, or after a long break, can lead to sports injuries or exacerbate chronic conditions.

When injuries occur, people often become afraid of physical activity, trying to avoid future relapses. However, the issue is often with choosing inappropriate exercises or incorrect techniques. One of my channel’s goals is to show safe alternatives to improve health and quality of life.

– What does “proper physical activity” mean to you, and what principles should it include?

• Consistency – daily practice.

• Duration – at least 30 minutes a day.

• Variety – movements in different planes and with different ranges of motion.

• Pain avoidance – avoid exercises that cause pain, discomfort, or joint clicks. If they occur, reduce the range of motion or replace the exercise.

• Moderate resistance or weight.

One of the goals of exercise is to build the body’s reserves. During exercise, people should feel their muscles and joints working, experience a slight increase in pulse and breathing depth—this helps accumulate reserves.

– How do you continue to learn and develop your skills in regenerative medicine? Are there specific courses or methodologies you would recommend?

To help more people, I maintain a blog on my website and a YouTube channel where I share my experience and methods for improving health and quality of life, including exercise routines. I periodically conduct masterclasses on exercises and manual therapy.
In the near future, I plan to release an online step-by-step course for beginners.

– What recommendations can you give to people with sedentary lifestyles to improve their physical condition?

Find ways to move more and spend active time with family and friends.
One safe way to engage multiple muscles (including neck, spinal, arm, leg muscles, and the diaphragm, which often tightens during prolonged sitting) is to use an elliptical trainer. It mimics cross-country skiing movements and eliminates sudden stress on the spine and joints.
When sitting, exercising, or walking, periodically pull in your stomach for about 30 seconds—this helps activate the abdominal muscles and relieve strain from the lower back.

If working from home, consider sitting on a fitness ball for part of the time to add dynamism and involve more muscles, including the legs. You can also periodically work while standing.
Check out my exercise routine, “Sedentary Lifestyle,” with video demonstrations on my website in the Blog Post section.

– Tell us about your practice in Austin.

I work with a variety of issues, from musculoskeletal problems to other conditions such as speech delays in children and headaches or migraines in adults.
Currently, I provide house calls for patients. I am also looking for an office where I can hold in-person appointments and where people can exercise independently or under instructors’ guidance.

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– Are there simple exercises or techniques you can recommend for preventing back and joint pain?

• Arm and leg swings in different directions and with varying amplitudes.

• Turning your head to the sides (avoid circular motions and tilting your head back).

• Standing on your toes 10–20 times in a row.

• Pelvic lifts from a lying position with knees bent and feet on the ground—do this 20 times.

• While walking or sitting, periodically pull in your stomach for 30 seconds or more.

• Elliptical trainer exercises.

• Working with elastic bands or small weights.

Examples of exercises and their techniques are available on my channel or website.

– How have your training and experience in recent years influenced your approach to patient treatment and rehabilitation?

Starting my medical journey in orthopedic surgery and traumatology, I am constantly reminded of the importance of proper rehabilitation, well-chosen physical exercises, and their systematic implementation.
Equally important is a positive attitude and focus on progress, even if the changes are small. This mindset encourages continued improvement.

“Doctors treat diseases, but health must be earned by oneself.”
— Academician and cardiac surgeon N.A. Amosov.

Improving and maintaining health is an active process, and finding joy in this process can make it even more rewarding.

Move more and become healthier!

Contact information:

E-mail: tsarikwellness@gmail.com

Website: www.tsarikwellness.com

Tel: 561-906-4100 (text)

Tel: +7-911-248-8342 (WhatsApp)

YouTube: https://www.youtube.com/channel/UCAjGE8c-Zbmbt1nQSngqDrA

Interviewer: Dmitriy Ovcharenko
Publisher: Russian Cultural Center

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More Info & Press about Alexey Tsarik​

​https://www.tsarikwellness.com/info

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