A strong and stable core defends against action gut punches and also those from spinal degeneration

Gut Punch – Stability

You must have stability at all times!

So maybe we don’t have to worry about the middle school bully punching us in the stomach.  But, wouldn’t it be nice to have a rock solid and stable core?  Achieving spinal stability serves us well  in defense against both real and imperceptible foes.

Foe #1 is the actual person that will punch you in the gut.  Foe #2 is the imperceptible foe named “spinal degeneration”.  He is a silent killer and once he has done his work there is really no turning back.  Soreness, numbness, tingling, and shooting pain are but a few of the side-kicks he brings to the party.

Long story short, be prepared to defend against both.  This exercise will help.

Good luck and #keepmoving




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,