Category: Spine 101

Fix Forward Head Posture for Good

Addressing all factors that cause forward head Struggle with forward head posture? I bet you tried sitting up straight and pulling your shoulders back. But it didn’t work that well, right? That’s because forward head posture is not caused by laziness or phone use, but by something else: The need to keep the airway open. I’ll explain why forward head posture happens and how to fix the underlying issues. Addressing this posture in the best way possible. Read the blog, watch the video, and listen to the podcast below to learn about it.

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3 Exercises that Solve 75% of Lower Back Pain

Most simple lower back pain issues can be helped with these moves If there is one condition that has absolutely no clarity on how to fix it, it’s lower back pain. There are countless opinions and recommendations out there about how to manage it. Some say NEVER flex your lower back. Keep it stiff at all times. Or just move more! But are these beliefs sound? That’s what we will explore in this blog post. You’ll not only learn what to NOT do for back pain, but how you can fix it. Check out the blog, video, and podcast to learn more.

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FIX Belly Pooch for Good

The cause No-one Talks About It can be frustrating to work hard to lose abdominal fat, only to be left with a pooch belly. You may have even treated abdominal bloating or other gut issues, yet it still remains. But don’t give up just yet! There may be another factor that contributes to a pooch belly. One that if you understand it may help you find the missing link. The link that can reduce or remove the pooch belly. What is it? Check out the blog post, video, and podcast below to learn.

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Neck Pain Stretches DON’T WORK (but this does)

The real reason your neck hurts If your neck ever hurts when… – You exercise – Work on the computer for too long – Taking deep breaths THIS POST is for you! Because the reason why your neck hurts is NOT that you have to stretch it. No. Instead, it could be because of one thing you are doing all throughout the day. The best part? This thing is TOTALLY under your control! What is it? Read the blog and watch the video below to learn about it!

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Tight Upper Trap – The Hidden Cause That Stretching Won’t Fix

The real reason your traps are tight The upper trap, the muscle along the sides of your neck, is a common cause of neck pain and tension. Most people try to fix this tension by stretching their necks. But I hate to break it to you… Stretching doesn’t work That’s because the upper trap is NOT tight for the reasons you’d think it was. In this post, I’ll give you the REAL reason the upper trap gets tight, and what you can do about it. Check it out below.

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The Pot Belly Cause NO ONE is Talking About

What if the pot belly wasn’t only belly fat? So belly fat, gut issues, and pathology can definitely create a round, pot belly. But what if there is another cause that could contribute? This component gets sorely ignored when trying to reduce the pot belly size. That is: MOVEMENT. As limited movement in the abdomen and pelvis can be a MAJOR contributing factor to the appearance of the pot belly. What can you do about it? Check out the post, video, and podcast below to learn more.

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Pooch Belly – Why It Happens and 3 EASY FIXES For It

Is there more to getting rid of a pooch belly than just losing weight? Are you someone who despite your best efforts has the lower part of your abs sticking out (aka a pooch belly)? Maybe you’ve tried to lose weight, but it still remains. What if there was a way to improve this area that didn’t involve extreme weight loss? I think there is, and there’s research to show it. In this post, you will learn how movement and body structure can influence where your abdominal contents sit (one underappreciated reason for the pooch), and how we can use movement to potentially improve this posture. Intrigued? Check out the post and video below to learn more.

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FIX Posterior Pelvic Tilt with 2 Exercises

Posterior pelvic tilt…it’s not what you think it is There’s all this talk on how to “fix” your anterior pelvic tilt, but folks, there’s a portion of the population that presents with a posterior pelvic tilt. How do we help these individuals? The first step? Realizing it’s NOT ACTUALLY A POSTERIOR PELVIC TILT. I’ll show you not only what a posterior pelvic tilt actually is, but also how this biomechanical knowledge will improve your exercise selection for these individuals. (Don’t worry, I’ll show you my 2 favorite moves as well!) Check out the blog and video to learn more!

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Posterior Pelvic Tilt Exercises – You’re Doing Them WRONG!

There’s a subtlety to properly executing a posterior pelvic tilt. You’ll learn it today Posteriorly tilting the pelvis aka tucking the hips is a common strategy we use to enhance hip mobility and get the pelvis in a good position to load the legs during various exercises. But are you someone who feels “the tuck” mostly in your abs, stretching your back, or working your quads? I hate to break it to you… You’re doing it wrong Surprisingly, the posterior tilt needs to be WAY more subtle than you think to get the biomechanical actions we oh so desire. Why so subtle? Don’t worry, I’ll explain EVERYTHING you ever needed to know about the posterior pelvic tilt. 

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All About the Neck

A comprehensive look at cervical biomechanics and exercise The Wu-Tang clan once said “Protect Ya Neck,” but how in the heck can you do that if you don’t know the biomechanics?????? The neck can be quite complicated considering all the factors that influence it’s dynamics: Ribcage position Thoracic spine Hyoid bone Cranium Temperomandibular joint OH MY! Yet despite all of these influences, there are simple, useful heuristics you can follow that can lead to favorable changes in neck mobility! Want to make the neck, cranium, and more ridiculously simple to understand and apply? Then tune in for Movement Debrief Episode 125.

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All About the Spine

How to maximize your spinal movement Movement Debrief Episode 118 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the setlist: What happens to the thoracic spine and scapulae during inhalation? What compensatory strategy is present with a Dowager’s Hump? What treatments should one with a Dowager’s Hump focus on? What sitting posture is best? Should restoring sagittal plane motion allow for rotation to occur, or must you focus on rotation? When can the spine present with excessive lumbar flexion? What is the action of the lower trapezius on the spine? When could recruiting the lower trapezius be useful? Is the cat-cow exercise useful? How does a spinal fusion impact respiration?

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