Breathing is more than just a life skill, it has the power to stabilize everything or leave everything vulnerable to injury

Take a Breather

Breathing is more than a “Life Skill”

It’s something we take for granted.  We go through life, moment to moment, not really conscious of the life sustaining action of breathing.  Because of this, we think we are naturals at the task.  Absolute, undisputed champions of the world when it comes to this breathing thing.

Reality has a slightly different interpretation.  As humans, we are very hard to kill because of our insane ability to adapt within our environment.  However, when adaptations run out, life gets very uncomfortable and difficult.  With respect to breathing, we can be terrible with this task, severely compensating with every breath.  And because of this truth, when we become aware of this flaw our body is generally in a very uncomfortable and difficult scenario.

In regards to our featured patient, Ms. Meghan needed to reestablish her ability to breath correctly while keeping stability in her core.  This means she had to breath all the way in and all the way out while staying completely firm through her belly.  And honestly, more than her belly.  She had to stay evenly stable front to back, side to side, and top to bottom throughout the entire breathing cycle.  So yeah, kinda hard.  Check out this video to see how it is/isn’t done.

Keeping a solid and stable core from the rib cage to the pelvis is critical to relieving pain and stabilizing the tissues of the low back.  Taking a breather from time to time in order to reset perfect stability can be the difference between winning or losing the battle to save your spine.

Good luck and #keepmoving


Walking is complex, each step will either help or hurt. Better know what you're doing!

Walking the Pain Away

How many steps did you walk today?

It’s a question we may ask ourselves, or something we track within a group to help us stay healthy.  But, does counting our walking steps really make us healthy or does it push us toward our next injury?

It’s a fair question considering the recommended number of steps is 10,000.  That’s right, 10,000 repetitions of anything is a lot of repetitions.  In fact, its the same number of repetitions as hours to “master” something.  All in one day!

But what if each walking step creates instability and compression in the low back, hips, knees, ankles, and plantar fascia?  Could we be stepping ourselves into the doctors office thinking we are becoming more fit and healthy?

The only way to answer these questions is to understand appropriate technique and then pay attention to what we are doing in our longer walks..  You don’t have to be perfect, but you do have to pay attention and try your best to avoid sloppy technique.  This video will help.

Walking from the core will not only protect the feet, but help you stabilize your entire system.  It’s worth the attention, and you will be gifted with 10,000 opportunities to practice each and every day.  Don’t miss the opportunity to dominate.

Good luck and #keepmoving



We deadlift all day every day so it is critical to understand the mechanics and use the activity for strength and stability

Lifting for Longevity

“Lift with Your Legs” must change to “Hinge at Your Hips”

It’s inevitable.  You will pick something up today and, in turn, you will put something down.  Truth be told, you will do this several times throughout the day without even knowing it.  When the object is heavy you will probably think about how you approach the task.  When the object is light you may just follow the path of least resistance and pick it up in the most convenient way possible.

Why am I talking so much about the seemingly inconsequential parts of your every day life?  Because this is where you will make your spine rock solid or straw brittle.  These are the moments where you will build subconscious safety and efficiency or break your body down one movement at a time.

I hate to be so harsh, but it’s just the way it is.  The deadlift mechanic is probably the most utilized human movement regardless of who you are or where you come from.  If this is true, every deadlift can be something that stabilizes my system or tears it apart.  This video highlights how we helped our featured patient, and all of our patients, understand the deadlift mechanic and then unleash its power within their lives.  Enjoy…

Good luck and #keepmoving,


The sit to stand action is a squat and learning to squat well heals and protects the low back

Protecting the Low Back

How Sitting and Standing will either Kill or Cure your Low Back

We all have to sit and stand. Realistically, we do this activity multiple times a day. Some may do it more than others, but most of us are constantly up and down repetitively throughout our busy day.

This activity of sitting and standing, otherwise known as “THE SQUAT”, can either keep us healthy and churning away or leave us vulnerable and dreading each movement. Meghan, our featured patient, was dreading the activity before she came to see us.

But Meghan was willing to learn new things. Pain is a very powerful motivator. And when it is alleviated, “light bulbs” go on in a patient’s head.

Thankfully, this happened for Meghan as she learned and dominated the chair squat. She now takes advantage of every opportunity to sit and stand, solidifying her progression and leaving low back pain in the rear view mirror.

Good Luck and #keepmoving


Low back pain occurs from too much spinal movement and not enough hip movement

Low Back Strength & Stability

If you don’t use your low back… You Can’t Hurt It!

Yesterday was all about decreasing inflammation, pain, and compression.  All good things.  But today will be focused on strength and stability.

We can either use our strong and powerful hip joint to do heavy movements, or we can use our delicate and intricate spinal joints.  Hopefully, you pick up the hint and realize that the hip is the way to go.

Our hip joints are convenient ball and sockets surrounded by powerful and robust musculature, bio-mechanically designed for lifting and leveraging large objects.  On the contrary, our spine is made up of numerous small joints designed to provide elegant and adaptive movements.  Not only that, the spine protects the “main wiring” our “super computer” known as the spinal cord.  So, our hip is made for powerful movement during work.   And our spine is made for adaptive movements while protecting something very important.

Unfortunately, chronic sitting will decrease hip range of motion and power.  Not only that, it puts much stress on the low back muscles, joints and ligaments.  These two exercises restore the intended purpose of all these joints and provide strength and stability to a once vulnerable area.

Good Luck and #keepmoving,