The psoas is chronically short compressing the spine

Psoas Got You Down?

Tight Psoas muscles compress and degenerate the lumbar spine.

I’d love to say that this muscle has a weird spelling but that it is otherwise harmless as the body’s main hip flexor.  Unfortunately, that is not the case.  Due to chronic sitting, slouching, and rounding it is common to find patients with extremely tight hip flexors.

This wouldn’t be a problem if the attachments where like other muscles, going from one fixed bone to another.  Nope, the psoas has to be complicated, traveling from each of the 5 lumbar spine vertebra traveling to the high and inside portion of the femur.  And to make matters worse it lives under the abdomen and GI tract.  Long story short, it is a complicated and concealed muscle.

Not to worry though, we have a solution for your tight hip flexors.  Enjoy this video and pay attention to the subtleties of the setup.  You won’t feel much until you get everything right… then you feel everything!

Good Luck and #keepmoving,

Dr.J

Old Plank, New Focus

It’s not just the abs!

The front plank is much more than just the abs.  Realistically, its the abs, obliques, glutes, lats, lower traps, hamstrings, quads, and probably some other stuff.  So, pretty much everything.

Unfortunately, many of us miss everything besides the abs and lose the opportunity to integrate and stabilize our core.  This video will help you understand how to improve your plank and increase your core stability.  Both will increase the chance of you living a happy, long, and pain-free existence.

Good Luck and #keepmoving,

Dr.J

Doctor in Pain

Today, we highlight the story of a healthcare provider needing a little help of her own.

From struggling with pain and the stress of making life and death decisions to getting back on track and saving lives, this story discusses how pain affects much more than how you feel… enjoy!

Good Luck and #keepmoving,

Dr.J

The glute bridge ensures hip range of motion and low back protection

Glute Bridge

Hip Extension Saves Spines!  The Glute Bridge is your Key!

You may think this statement a bit hyperbolic.  Let me assure you.  The glute bridge is very important.

Listen, the more we use our hip, the more we protect our spine.  Low back pain destroys lives by leaving sufferers in a disabled state.  So, the solution is to ensure we have full control of the hips to leave our spine out of the “force production” equation.

The glute bridge is an exercise that can connect core stability with common movements that we use throughout the day.  Achieving glute control keeps the spine stable and safe as we go through full hip extension.  It is critical to long term health of the spine.

Don’t speed through this one.  It’s not if, but how you do the exercise that matters.  Ensure that you keep the spine stable through the entire movement.  Doing so helps you dominate the glute bridge, while ensuring a healthy spine.

Good Luck and #keepmoving,

Dr.J

Hollow body breathing works to build core endurance to keep the spine strong and safe

Core Endurance

For core endurance, abdominal hollowing is weird.  Hollow body shape is awesome.  End of lesson.

A few of you may remember abdominal hollowing.  Most of you have seen it when some childhood friend has the strange ability to suck their stomach back into their spine and up into their rib cage.  Besides being creepy, it was initially thought to be a good exercise for core strength and endurance.  Turns out… not so much.

When you “suck it in”, you actually disintegrate the pelvis and the rib cage.  If you haven’t been following recently, that is a very bad thing.  When the pelvis and rib cage lose integration, all of the bones, ligaments, and muscles are in a very weak and vulnerable position.  So, it’s important to keep strength and integrity throughout the core for long periods – core endurance.  If only there was a way…

This exercise helps patients increase core endurance as well as baseline awareness of core integration.  Progressing this exercise ensures that your core maintains perfect integration regardless of high or low intensity actions throughout the day.  In other words, you are strong and stable all day, every day.

Good Luck and #keepmoving

Dr.J

GET HELP