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,


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



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