Get To Your Core! » exercise tips

The Best Shoulder Pain Exercise EVER! How To Fix Your “Sick Scapula”

drsteve — Wed, 15 Feb 2012 21:53:58 +0000

The Most Important Shoulder Exercise Ever

This extremely simple shoulder exercise is the MOST IMPORTANT exercise to do to both treat and prevent rotator cuff tendonitis and tears, impingement syndrome, bursitis, arthritis, and even frozen shoulder!

Although I didn't mention it in the video, doing this important shoulder blade exercise also helps relieve tight and tense shoulder and neck muscles. The bottom line…the better your shoulder works, the less strain you have on your neck!

One important caveat: in order to create good "ball and socket" shoulder movement, you first need to have good motion in your mid to upper back. After watching the video below, be sure to check out THIS VIDEO where I show you a way to get mobility back in that area of your spine as well. Then you'll be on your way to less pain and better movement. I believe those 2 things will make your entire life more FUN! Try it and I'll think you'll agree!

DOES THIS HELP? QUESTIONS? COMMENTS?

CLICK ON "LEAVE A COMMENT" AND LET ME KNOW!

My Secret Love Affair With Cardio [Cardio vs High Intensity Interval Training]

drsteve — Tue, 20 Dec 2011 00:55:11 +0000

You've probably seen or heard the warnings NOT to do cardio exercise and that it's actually a "myth" you should avoid.

As I was doing my cardio workout today, I was telling myself I needed to set the record straight for you.

I also reveal some secrets about how to use high intensity interval training for maximum fat burning and when I think it does more harm than good.

The videography is a bit unorthodox but the message is clear.

So jump on the elliptical with me for a few minutes and learn some smart exercise strategies that will help you program your body to burn more fat and avoid hurting yourself!

Your Question…What is the most confusing or frustrating thing

for you about exercise? Post a comment and let me know!

Recommended Reading: The Big Book Of Fitness And Health by Dr. Phil Maffetone

Rather than guess, it’s best to use a formula, which is not only more sensible,it has a proven record of success and is more scientific: The 180-Formula. This method also considers physiological rather than just chronological age. To find your maximum aerobic exercise heart rate, first subtract your age from 180. Next, find the best category for your present state (as listed below).

The 180-Formula

1.) Subtract your age from 180 (180 – age)

2.) Modify this number by selecting one of the following categories:

a. If you have, or are recovering from, a major illness (heart disease, any operation, any hospital stay, etc.) or if you are on any regular medication,

……………. Subtract 10

b. If you have not exercised before, or if you have been exercising but have been injured or are regressing in your efforts (not showing much improvement), or if you often get colds or the flu, or if you have allergies,

…………….. Subtract 5

c. If you have been exercising for up to two years at least 4 times a week without any significant injury, and you have not had colds or flu more than once or twice a year,

……………… Subtract 0

d. If you have been exercising for more than two years without any injury, have been making progress, and are a competitive athlete,

……………… Add 5

For example, if you are 30 years old and fit into category b:

180-30=150, then 150-5=145 beats per minute. This is called your maximum aerobic exercise heart rate.

In this example, exercising at the heart rate of 145 beats per minute will be highly aerobic, allowing you to develop maximum aerobic function. Exercising at heart rates above this level will add a significant anaerobic component to the workout, and develop your anaerobic system, exemplified by a shift to more sugar and less fat burning. If you prefer to exercise below your max aerobic heart rate, you will still derive good aerobic benefits, but progress at a slightly slower pace.

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!

“What Exercise Should I Do If I Have A Disc Problem?

drsteve — Fri, 28 Oct 2011 17:21:39 +0000

The most common question I get when someone starts in on our exercises to reverse Crossed Posture Syndrome is…"What if I have a low back disc issue?"

Today's episode gives you the same advice I give to my private clients suffering from disc related pain. You'll also learn where you can get the most important handout my private clients receive.

Even if you don't have a current problem, download it, print it, and put it in your first aid kit…seriously.

You'll also learn how to handle the inflammation that comes along with the injury and how to "calm the fire" with natural supplements that don't impair your body's tissue healing process.

Anti-inflammatory drugs like ibuprofen, aspirin, naproxin sodium (Aleve), Tylenol, etc all have nasty side effects that can adversely affect healing as well as mess up your gut and liver. So now you'll at least have another option.

Please share this important information on Facebook and any other social network you're a part of by clicking the facebook button at the bottom of this post and go "Like" the Core Wellness Institute!

It truly can save a lot of unnecessary suffering. Have an AWESOME weekend and a safe Halloween! Be sure to look below the video for more resources and links!!

QUICK HALLOWEEN SURVIVAL TIP!...Remember that sugar suppresses the immune system so PLEASE take it easy and stay healthy!

We actually buy our kids' junk candy with cold hard cash and give them a couple of organic dark chocolate bars to savor. It saves us a lot of belly aches, colds,and flu.

Dr. Steve

I appreciate you Liking The Core Wellness Institute Facebook page so much that I want to give you this powerful first aid for sciatica handout…

Left Click to View Or Right Click To Save This

"SCIATICA/DISC FIRST AID HANDOUT" To Your Computer

Supplements mentioned in today's episode for reducing acute inflammation:

http://www.metagenics.com/products/a-z-products-list/Protrypsin

http://www.metagenics.com/products/a-z-products-list/SpectraZyme (plant based alternative)

http://www.buywobenzym.com/SFNT.html?gclid=CMCx_-2siqwCFcdrKgodwkkWnw

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!

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!

Step Up Exercise Pitfalls (With Corrections)

drsteve — Wed, 18 May 2011 02:44:20 +0000

Step Up Exercise Pitfalls and Corrections

Doing "Step Ups" is awesome for building strength and functional stability in your hips and core…

BUT I rarely see people do it correctly. And if you have any type of back, hip, or knee pain, there's likely no WAY you're doing it correctly.

Today's episode gives you some "peel back" exercises to get you prepared for a big time step up.

Remember…always get to your core FIRST before you start in on exercises that are pitched to you for fat burning and cellulite elimination!

The Core Wellness Institute will be opening enrollment again soon to teach the basics. If you would like more information like you learn in the video below, be sure to get on the waiting list by entering your email in the form below the video or learn more about the Core Wellness Institute by CLICKING HERE.

Dr. Steve

P.S. Can YOU do the core "Bracing" like in the video below? Can you balance on one leg for 20 seconds? What keeps you from balancing? Pain? Old injuries? Tell me your story in the comments below!

How to Detoxify and Lose Weight (Free Seminar In The Woods)

drsteve — Thu, 05 May 2011 19:07:06 +0000

CLICK HERE to Pre-Register For The LIVE Weight Loss / Detox Coaching Event

If you can't make it to the office for the live event, CLICK HERE to get on our mailing list for information about the access to the audio and possibly even the video. (NOTE: If you already receive emails from us you're good to go and in the loop.)

Resources mentioned in this video:

-Wheat / Gluten Elimination (scroll down after clicking)

- Dairy Elimination (scroll down after clicking)

- Herbert Benson (The Relaxation Response)

- Free Video Series of exercises to improve lymph flow and create calm in your nervous system through balanced muscles and good posture (Available for a limited time for FREE)

Here's the The 180 – Age Formula developed by Dr. Phil Maffetone, whose book "In Fitness and In Health" got me on the right track over 13 years ago. I realize this is simplistic and may seem to go against new fat burning research on the benefits of high intensity interval training. But training your nervous system aerobic fitness is still always first on my list…especially during a detoxification program.

To find the maximum aerobic heart rate:

1. Subtract your age from 180 (180 – age)

2. Modify this number by selecting a category below that best matches your health profile:

a. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.

b. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5

c. If you've been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.

d. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.

For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.