Get To Your Core! » core stability

Awesome Combo Exercise For Your Low Back, Hips, and Knees

drsteve — Fri, 06 Apr 2012 16:37:36 +0000

If I had a favorite combination exercise for the low back, hips, and knees…this is IT!

The #1 benefit is likely it's ability to take the load off of your low back and give you more confidence that you back will support you.

For the hips…it will help you get more mobility AND stability along with good functional movement that floods your nervous system with good input that has an overall dampening effect on pain.

One of the best functional combo exercises ever!

Lastly…the benefit as a knee exercise may be more profound if your knees hurt going up and down stairs. (If it hurts your knees to do this exercise, then please do not perform it…you need more remedial work and possibly some guidance through the online training course and coaching at www.corewellnessinstitiute.com.

If you have pain, especially low back pain, do a "pre-exercise audit" by doing a movement that stirs up your pain and rate it 0 to 10 (10 being worst). Then perform the movement slowly on each side 5 to 10 times….then do a "post exercise audit" and rate your pain level.

I'm interested in your results!

Post them in the comments so I can respond.

Also…if you have specific difficulty or pain with the movement tell me what that is so I can address it here on the free blog or with the online course and coaching.

Crack A Wanut With Dr. Steve and Stu McGill

drsteve — Sun, 01 Jan 2012 04:19:31 +0000

2 Of The Best Low Back Pain Exercises For Instant Relief That Are Commonly Overlooked

drsteve — Thu, 15 Dec 2011 02:12:56 +0000

The 2 exercises you'll learn today may amaze you because even though they are 2 dynamite low back pain exercises, neither one of them really exercises your "back muscles".

The new paradigm says this, "Stop Treating The Site Of Pain!"

You have to look for the movement and posture PROGRAMS you're using that are repetitively damaging your tissues! So take a load off your back with these 2 moves and let me know your results in the comments!

More Hip Hinge Tips To Protect Your Spine Plus…How To Correct Forward Head Posture

drsteve — Fri, 18 Nov 2011 17:59:08 +0000

Dr. Steve reveals the powerful secret of "Organic Posture"

[Video Below]

Since there's been such a positive response to my recent episodes on how to protect your spine with hip hinging and hip mobility in general, I put this this episode together to take it to another level and help you reverse the "old looking" and damaging "Forward Head Posture".

This combination move is a "must do" for you if you want to stay upright and pain free so you continue to do the things you love to do!

You'll be using the ultra ninja trick that I call the "Push Away Phenomenon" of "Organic Posture".

This special method bypasses all of your brain's faulty wiring and corrupted movement programs and "taps in" to your brain's perfect posture program that you developed from the time you were born to the time you were 6 years old.

Think about it. You don't see many 4 to 6 year olds with bad posture, do you?

So go ahead and use the "push away phenomenon" I talk about in this video to re-awaken your confident, youthful, "organic" posture! Your back, your hips, your neck, your shoulders, and even your knees will thank you!

How To Walk With Confidence (Case Study)

drsteve — Mon, 03 Oct 2011 17:51:42 +0000

Last week a private client came in because her shoulder was hurting from dragging her books and computer around campus (she's a professor) as you would pull a suitcase through an airport.

Well, she had a revelation when I gave her one very small piece of advice about "pulling vs. pushing".

Immediately she "got it" and sent me two enthusiastic emails telling me what a big difference it made in your shoulder pain and overall posture.

I thought I would share it with you, too.

Please forward, share, or tweet if it's helpful to you!

And, as always, I want to hear your questions and comments so leave them below!

Thanks!

Dr. Steve

P.S. Yes, you can still get the current exercise series to reverse Crossed Posture Syndrome at www.gettoyourcore.com/cps. But soon it will be coming down and be replaced with a brand new free program. So make sure you grab it if you haven't already!

Anti Aging Posture Exercises Using “The Bubbling Spring” K1 Kidney Point

drsteve — Thu, 29 Sep 2011 20:04:38 +0000

Connect Your "Bubbling Spring" and Put Out The Fire Of Stress!

Today's episode reveals how activating the Chinese medicine point called "The Bubbling Spring" will send a "Spiral of Power" through your entire body.

This is because when you connect the K1 Kidney Acupuncture point to the earth, it unleashes one of the most powerful anti-aging secrets ever. It's a SUPER way to "wake up" your FEET!

You see, your feet give your brain a LOT of input which it uses to make decisions about whether to protect your knees, hips, low back, and on up the chain. It's called AFFERANCE and it's VERY important! So watch closely!

Please forgive the crazy cricket, the wind, and the top of my head being cut out on occasion. The content was just so good that I decided to put in some subtitles and let it fly! (But I'll let you be the judge of the content

This whole concept can very realistically be a game changer for you. You can feel the power of youth and vitality literally at every moment when you use this concept.

Dr. Steve

P.S. Don't miss the "Butt Squeezing" caveat at 5:20. It's the missing link for lots of people.

P.S.S. One more disclaimer…I am NOT versed in Traditional Chinese Medicine but some of these "Anti-Aging" basics, even if they are not "spot on" with TCM, will be very helpful to you.

LEAVE YOUR QUESTIONS AND COMMENTS!

Save Your Spine With This “Hip Hinge” Posture Exercise (How To Avoid A Bulging Disc)

drsteve — Mon, 26 Sep 2011 20:50:32 +0000

This one leg "hip hinge" exercise is crucially important for sparing your spine and helping you avoid disc injury and the life altering sciatica that often comes along with it.

Actually, this is one of the best herniated disc exercises ever because it fixes one of the main CAUSES of disc bulges or disc herniations…too much spinal flexion (bending forward so that you low back becomes rounded).

I think you'll also be pleasantly surprised at how it makes everyday movement like bending, lifting, and even walking soooo much easier.

It's really a test of your balance. Be sure to leave a comment and tell me how you do!

The #1 Posture Exercise (and ANY Exercise) Mistake

drsteve — Mon, 19 Sep 2011 19:14:01 +0000

Although I'll be talking more in-depth about this vitally important tip in the upcoming "Do This First" program, I couldn't wait.

This is the #1 mistake I see…not only when people are attempting to correct their posture, but when they attempt to do ANY exercise.

It also holds the key to re-awakening the true "deep" core system that makes pain free, excellent posture seem effortless and look amazing!

Outside of my colleagues (still very few and far between) associated with the Prague School method of rehabilitative exercise…NO ONE is talking about this!

Yet it's EVERYTHING!

LEAVE A COMMENT and let me know if you make this mistake or if you see it in those around you!

How to “Trick” Your Core Into Action For Energizing New Stabilty

drsteve — Tue, 13 Sep 2011 18:44:44 +0000

This little trick that I call "Stick The Landing" in the "Reverse CPS Now!" Home Training Course will let you know real quick if you've developed what I call "Deep Core Amnesia".

It's a great little self test and like a lot of tests…it's also an exercise you can do to develop better awareness of your center!

Also…Enjoy the short history lesson because this episode was filmed near the place in the Ohio River where Lewis and Clark put their boats in the water to embark on what turned out to be a 3 year journey to the Pacific Ocean and back!

WOW…talk about a journey into uncertainty! We should all take that phrase as a lesson…"Journey into Uncertainty!"

Let me know if you were able to nail this one right away or if you had trouble…what was it?

LEAVE YOUR COMMENT BELOW!

Simple Exercise For Building Muscle While Improving Hamstring Length and Upper Back Posture

drsteve — Tue, 23 Aug 2011 19:14:31 +0000

The simple combo move in today's episode combines a little yoga with some strength training to give the following benefits:

1. Gets rid of the upper back slouch
2. Stretches your hamstrings
3. Improves your shoulder mobility
4. Unloads and releases neck tension (but only if you do it like I show you in the video)
5. Builds lean muscle mass leading to more efficient fat burning
6. Releases central nervous system "tone" which allows more relaxed, full breathing

All this in less than 5 minutes! Let me know what you think of this one! Like…do you feel pain anywhere? Where is your biggest blockage or restriction that keeps you from doing it effectively?

In other words…where does it feel good and where does it feel bad?

Post your comments below!