With These Simple Moves Taken From The Comprehensive Core Wellness Institute Training Program, You Can…
- Reverse the damaging effects of stress induced muscle imbalances like cartilage wear and tear, joint degeneration, disc herniations, and other conditions usually associated with “unhealthy aging”
- Balance and align your joints so that your nervous system is flooded with the message of growth, renewal, and centered calm
- Remodel your posture so you can start using gravity for power and spring instead of it dragging you down!
- Eliminate the “energy leaks” that occur when your body is not being used efficiently. (this alone will create a surprising energy surge as you continue to put these moves into action!
And if you get benefit from this “Fundamentals” series,
you’ll be absolutely amazed at what you can
experience as a student inside the Core Wellness Institute!
Keep doing these fundamentals to start Releasing all that stress induced muscle tension and start Rewiring your brain and nervous system for an amazingly energetic and pain free life!
(And I’m sure you’ll want to know where to get one of the foam rolls we use in the “Foam Angel” and “T4 Mobilization” moves. You can check your local sporting goods or retail stores for a 36 x 6 inch round foam roll or just order one online HERE)
Please leave your comments about the video below! Thanks!
So, is there a “pre-baby belly” – Chronic pain 19 yrs, Neck injury, Nerve damage, ect.l Yikes. I have not been on my belly for a long long time, I stayed there about one min. put my elbows away from my body for 2 seconds.
Seems like it would be best to have the basic 7 exercises down before joining the monthly assistance program you’re setting up, right?
Hi Enid,
The reason I am giving the direct access coaching as a bonus with this course is so I can help folks like yourself with alternatives when you run into trouble.
Yes, Ideally I like to see people enroll in the full course after they’ve gotten benefit from my free training but if you want access to my advice the course with the coaching is the only way to go.
Thanks for the video Dr. Steve!
I am a huge fan of the gurus Gray Cook, Stuart Mcgill, Dr. Liebenson and Dr. Kelly Starret, Dr. Kolar, etc., etc.etc.. I will now have to add you to this list!
I love the whole DNS movement.
This video has been part of a routine that has helped to end a 4year bout of shoulder pain that had been diagnosed with everything from arthristis to bursitis to a rotator cuff tear. I am now able to do HIIT. Thank you!
I am currently working on an inner knee issue. I broke my right tibia and fibula at the ankle last year in a motorcycle accident. Compounding that I suspect has been slightly out of place for years.I can’t recall an acute injury because it clicks a little every now and then, especially when I do a move like the dead bug. So I really have upstream/downstream stuff to address around the right knee. Do you have any videos on this site or internet sources that you could point me towards. Preferably free videos as money is currently tight.
Thanks again for all your help! This is a real treasure of a video and I hope everyone appreciates the amount of valuable information you have packed into 20 minutes!
EDIT: In the second paragraph it is my RIGHT HIP that I think is slightly out of place because it clicks when I do dead bug.
Hi Tyler,
I'm a fan of those gurus too and watched Dr. Steve great videos recently. About your question search for hip centration work of Evan Osar. Another great guru!
Hi Dr Steve,
As a kid I did a lot of horse riding and I had amazing posture, I also had really hot feet, I’d sleep with them poking out from the end of the blankets. As I got older I got a classic case of cold hands and feet, something attributed to being female and genetics. I also stopped riding as much and my posture changed when I was around 15 so never thought much of it.
So after doing your fundamental exercises one thing I really noticed was this hot feet thing has come back, instead of cold feet, my feet are slightly damp with sweat when my core is working. It feels like my energy is flowing all the way to my feet now, no more blocking it at my hips. It’s a great feeling, and makes me wonder if all these years I’ve been inadvertently crushing the blood flow to the lower half of my body because I can now feel the positive difference in circulation 🙂
That’s very interesting! Energy often gets blocked at the core. I’m glad you’re feeling the positive results!
What if when you do the "baby belly" you can't feel the lower ribs?
Hi Peggy, if that’s the case, just use the mid to upper part of your belly to create the front support zone. You should still feel the lift that the breath provides.
Hi Dr. Steve, I found you on Youtube and have been obsessed with working on my posture and core thanks to you 1
I am female, 6 ft 6 and an ex athlete of many disciplines, but I have never really "Understood" how to use my body correctly and in fact hired many personal trainers to obtain the information you have so sweetly provided. I feel I have good posture, and carriage, but it could be better. I was hounded of course by my parents to put my shoulders back, but what they (innocently) were trying to make me do felt unnatural and incorrect for my frame. If I had just implemented some of the approaches to posture you preach it would have made worlds of difference when I was younger. As I struggled to correct my issues and developed bad habits (throwing chest out) tilting pelvis head forward, etc..
I have taken the series of self tests and passed rather well, (imho lol) but I truly believe there are several tweaks I could do to maintain even better posture, and also understanding the biomechanics of movement is monumental. as, even normal day things like doing dishes, housework, sweeping even etc. since I am so tall, poses challenges that stress my shoulders and other areas trying to fit into a range of movement designed for a person around 5 foot 10 (typical homebuilding specifications..counter height etc.) I look greatly forward to learning more, the excercises felt wonderful and I feel much better after just doing a few of them a day. I also practice yoga, and am now currently begining to practice the basics of Ballet, to hopefully even further help me with my ease of movement and form. (not to mention grace lol) I just wish i had this knowledge when I was a teen! I do have two young daughters (tall) and I am having them also practice the techniques and excercises you teach.
It would be interesting if you would do a series/segment for taller framed people, I am your typical girl next door, just 6 ft 6 lol, but that height does carry alot of baggage if you develop bad habits..which I notice many many tall people do! You seem rather tall yourself, Then difference between good posture and bad posture among extremely tall people is definitely noticable!!
Well anyway, thank you so much for this series, I look forward to learning more
D
GREAT comment, D,
You are so right about dysfunctional habits formed from being tall. That would be a great thing to bring out in future content. Although the actual exercises and intention would be exactly the same, there could definitely be some ergonomics tips that would help for daily activities.
Thanks for sharing!
drh
Hi Dr Steve,
I'm a brazilian personal trainer that work with functional (re) training. I've been studied the Janda Approach, Kolar DNS principles, Liebenson, Osar and now YOU! Great work of all…Thanks!
But I'm in contact with Kinesyology too…because I have a partner PT.
The question: Did you use muscle functional testing and some soft tissue therapy work or only movement and exercises to reverse the CPS?
I'm asking because weak is diferent of inhibited. And we cant't work to strenghtening an inhibited muscle before it si ON.
Great work!
Pedro
Hi Steve, I don't have a foam roll yet. Can I do this exercise without the foam roll and just use the floor? Will it be just as or less effective?
Sunil
It will be less effective but better than nothing, Sunil. Go for it.
hi dr steve 🙂 would a couple of rolled up (lengthways) towels work as a substitute for a while? Don't want to just try it out and hurt something!
sure bekah, it won’t give you as much push from behind or get you up off the floor as much so you get the good chest opening…but it will help!
At this time I am not able to get up and down off of the floor. Is it of any use to do baby belly on my bed?
It’s best to have a solid support to feel, Carol. Since you are a course student you can view the alternatives “board belly” and “desk belly”. That will help you find that front support zone push away system.
Dr. Steve,
I am not sure where to find "board belly" and "desk belly" They do sound like something that I could do and would be helpful, and I am probably just missing them because I have not seen the alternatives before, but I do not seem to know where to look.
Thank You!
Dr. Steve,
I am so sorry, I answered my own question. I guess I just did not trust myself enough. I looked again and there it was. Panic of not being familier with the computer conqured once more. There was a plane on the highway all the time, I just did not see it.
No problem, Carol. When in doubt, just use the search box. That’s what I do to find things fast myself!
Hi Dr. Steve,
As you are re-aligning or breaking through the tissues is it normal to have some muscle pain?
Yes, muscle soreness is to be expected when you re-awaken muscles that have been offline for a while.
Do you have any suggestions what to do for sore muscles. I used to take pain medicine to make it go away, I do not like to do that anymore.
First…drink lots of clean water! body weight/2 = oz/day is a good general recommendation.
Additionally…I use proteolytic enzymes on an empty stomach and "herbal aspirin" like inflavonoid intensive care from metagenics. The proteolytic enzymes from metagenics are called protrypsin.
Remember you get 20% off from the online store since you are currently part of the coaching program.
Dr Steve,
I have been doing these exercises for about 2 weeks now. Since I started them I am noticing that I get lower back pain when I sit down. Why am I getting this, is it because of the exercises?
I am noticing that I sleep better though and wake up feeling more refreshed and rested. In what way do these exercises enable this?
Also, my parents have severe tightness in their shoulders so I got them started on these exercises, too. My father can still only get his arms and hands about 10 inches off the ground in the right angle floor angel position and he's been doing these exercises for around 2 weeks, once a day.
How long will it take him to break through the tissue tightness so that he can get his arms and hands resting on the floor in the 90 degree floor angel position?
Thanks.
Sunil.
Regarding pain with sitting, tough to call, Sunil. Could be form, could be pre-existing structural / anatomical issues. If anything causes pain, please stop.
Regarding sleep and feeling refreshed, just becoming more aware of your core will help improve efficiency of movement and calm the CNS. Both of those will create more restful sleep.
Re: parents…the longer the tissue tightness has been there, the more stubborn it is. The time it takes to make tissue length improvements varies greatly from person to person and their metabolism, diet, blood sugar, inflammation levels, etc. There may be ligament / capsule tightness in the shoulder joint that needs manual therapy to speed the process.
My advice is to get a good functional evaluation by a qualified DC or PT so you can addresss your key links.
If you would like more individual help on finding those key links I would be happy to do that for you inside the course, Sunil!
Have an awesome day!
drh
It's not a great pain but it's there when I sit down for a certain period. Are you saying stop doing the exercises all together or could I start moving my lower back outwards when I sit? I am getting other benefits from the exercise like more restful sleep and core awareness when I walk.
As for my parents, how long could it take to get through the tissue tightness in their shoulders with these exercises?
Hi Sunil,
Since I do not know your history, etc. my default answer if pain appears is to say stop anything that increases pain. Of course if you believe the benefits outweigh any negative effects it’s your choice to continue.
Yes, you can try different positions of sitting like you suggested and it could definitely help. Especially if you are sitting with too much flexion curve in your low back.
If you would like more in-depth personal help please consider the training / coaching program at http://www.reversecpsnow.com/course-enroll-2013.
As I said in the previous comment, unfortunately I can’t tell you how long it will take for your parents to break throught the tissue that’s restricting them. Too many individual factors at play.
I stopped the exercises for a day and didn't have the lower back pain when sitting. I resumed the exercises again this evening and got the lower back pain again when sitting so it's definitely connected to the exercises.
I am doing them correctly as explained in your videos so why are they causing this lower back pain when I sit down?
Do you recommend stopping the exercises altogether, combining them with lower back exercises or just doing lower back exercises?
I also have neck pain so which part of these exercises could I do for neck pain without it affecting my lower back?
Hi Steve, any ideas on my questions above? I haven't heard back from you.
Hello,
with Baby Back / Dead Bug, what could be the contact points at the pelvis level? Would the sacrum be better than the hind side of the two hip joints?
Thank you
There should be very little support from the pelvis or sacrum. Imagine a scale underneath the pelvis (PSIS) and the scale reading zero or a very small weight like 5 pounds.
I broke my right collarbone 7 years ago and never rehabed it. Add to that a lot of bicycling and rowing with pain in the muscles mostly in my right upper back. These exercises are helping tremendously to open up my chest and to turn on some of my sleeping muscles. The external rotation in my shoulder definitely needs work but it will get there. Thank you for making this!
Great to hear, Amy! Keep us posted!
When I'm doing the lunge, I feel a lot of tightness in the quad of my rear leg. Is this tightness part of the stretching the exercise is intended to do, or is it an indication that my form is off? As far as I can tell, my form matches the video, but I'm not clear where I'm supposed to be feeling the stretch on the lunge exercise.
that’s exactly where most people feel it. sounds like you’re doing it right, Phil.
I worked out some really tight spots right under my armpits using the foam roller. It was full of ouch but after I did that my chest muscles and deltoids eased up a lot and my shoulders wanted to go to to the right spot again without my having to tell them to go there. My right arm does not want to go all the way over my head though and I'm not quite sure where the limitation is. My left arm has better range of motion but still is a few degrees short. I'm not sure what to do though about the right arm. thoughts?
There are many reasons for that common restriction, Amy…ranging from simple rotator cuff imbalance to fallen arches and many more.
Work the free exercise series to see if it starts to balance out. You can get more individualized help in our full course at http://www.corewellnessinstitute.com
drh
Dr. Steve, thank you for this video. I failed test#1 ..the rest was a B. I have head forward problem and TMJ. I think that both are connected and feed off my every day stress. I tried your first exercise -the “baby belly”. It was so relaxing and it felt great. Thank you, I am off to buy my first foam rolller))) and I will DO.
Happy Labor Day weekend! Olga
You will LOVE your roll, Olga! Always keep a gentle “yes” nod with your head and make your jaw “heavy” whenever you can. Becoming conscious is the first obstacle. Keep us posted on your progress and keep “pushing away” from support points!
drh
I am looking forward to starting these exercises. I will start quite slowly and carefully. The only exercise that worries me is the Dying Bug. I have done a similar exercise in the past and over-enthusiasm did not produce a happy result. So I will err on lthe side, this time, of being overly cautious in extending the leg. Though actually I think what really got me into trouble was doing it two legs at a time without having developed enough strength from doing one leg at a time. Wish me luck!
I’ve been listening, Peg! Much luck! It’s just a habit. Even when you can’t do EVERYTHING…at least do SOMETHING! Deal?
definitely a deal!
I really like the foam roller exercises. I do really baby versions of the exercises, lifting one leg at a time, lifting one arm at a time, and a mini angel. If I just consistently do these for now, I think they will be a big heart. One interesting thing I did learn is that when my shoulder blades are in my pockets, so to speak, and my sternum rises, I find the lengthwise stretch from sternum to the nether regions a challenge! Apparently it is not only the pecs (and arms) that need stretching! My husband really wants me to sign up for the full course, but I want to work out with these for awhile and get a bit used to some new ways of doing things before I sign on. Am really glad I found you!
Glad you’re liking the exercises, Peg. The trick is to keep your front ribs from flaring upward while keeping your shoulder blades down. There is a lot of fine tuning with all this, I know. I think it’s great that you are getting used to these new movements before you enroll in the course. Keep it up!
drh
Thank you. I look forwar nto trying these out as my posture has been poor for many years. Appreciate the shared exercises and explanations.
Thanks for your comments, Lynn. Keep us posted on your progress!
hi i have a question before do this exercices , i have a shorter leg nad a feel itś generated by a tightness on the leg muscles or low back i really dont know but i feel it that way , this can help to loose my muscles to get my legs corrected? my knees are not equaly at the same hight , they are a little bit one more on top of the other , thanks a lot and cosmic love!
The moves will help center you, Jordi. I can't promise they will fix your leg length issues but they have been provent to provide pain relief and better function to lots of people. Lots of cosmic love right back.
and i have my left chest slightly more in front of the right side and the shoulders are not at the same position ,so when i try to stretch it doesn feel correct in muscles sensations , like one side stretch more correct than the other one, thanks a lot again im from uruguay im very far away!! hah
love from my heart
inlakech
If something causes pain stop, Jordi. If you're only feeling stretch, even just on one side…it's ok. Good luck!
Hi Dr. Steve, any good suggestions as to why when I get up in the morning the pain down the right side of my leg is so bad, and the only way which I can rid of it is to take medication which keeps the pain away all day. Could it have anything to do with the mattress I sleep on, or is it because I have just been sleeping in one position. I must say, I do get relief from your exercises.
Too many possibilities to give a good explaination, Jacky. If you get relief from the exercises keep doing them! Stay active and move with good form. Eat more green, less grain. Practice forgiveness and gratitude. All will help.
What if your hip cracks when doing baby back?
Do these exercises level out hips? I have right foot that turns out and my right hip is higher than my left. I believe it is all caused from improper rotation in lower spine. (In standing position my belly button points slightly to my left). These exercises seem like they should help my condition, curios on your thoughts.
Thanks
Just wanted to let you know that I just watched the video of you and Rebecca and I was able to tweek a few things that I have been doing wrong on my foam roller. "Jutting" my chin out was one and not fully relaxing my shoulders. When I do it right…relaxing my shoulders…..it is more calming! haha I have been listening to you Dr. Steve!! Thanks again!! I don't get on my computer everyday, but I do check these out!! take care!
I did the moving of my arms at right angles on the foam roller and wow! Extreme pectoral pain, tightness. Could not hold my arms down like I could in just the straight arm exercise. Also radiating pain in my head and shoulders which is a problem I have been trying to fix. This is the first time I have been assessed this way by anyone. I am very excited to progress in time and see if I can get to a point where my muscles work. I even felt tingling in my hands and arms and upper back after I was done and off of the roller which was very relaxing.
I was amazed at how week my right side was compared to the left on the lunges. Coincidentally, it's the right buttocks that I have the most pain.
Hi. Just wanted to say thanks and what a breath of fresh air your video is!
I have been struggling with stiff neck, tight shoulders and lower back pain. After just one session my shoulders feel freer and as a middle aged sportsman this is the sort of advice I have been in great need of and didn't know it. Hopefully onward and upward.
Thanks again for giving me access to your expertise.
All the best for the future,
Bryan Bart
Thank you very much. I will be doing these regularly.
Will start doing regularly. Will let you know in one month what happens
Over the past couple of years I have had intense shoulder pain, first in my right shoulder, then both, then in only my left – with decresed mobility in both, especially when the pain is at its worst. It has botheres me that my arms won't lie on the floor over my head when exercising and doing yoga, and as someone experienced in many forms of athletics, including gymnastics when I was younger, not being able to even HANG on a bar, let alone attempt to work on chin-ups, is distressing to me. My pain has been diagnosed as being caused by everything from injury to arthritis to food-allergy related inflammation, and I have been through physical therapy for one of my shoulders – but nothing I do really helps – the problem just seems to be getting worse. As an artist and instructor of anatomy and figure drawing, I know a fair amount about human anatomical structure and gravity, and your approach to core strength as the key to a healthy relationship with gravity makes so much sense that I wish I had had this information years ago. I began these exercises today and will continue working with these basic exercises for awhile in the hope that I can get some refief from the shoulder pain, and not fall into some of the degenerative propblems that have affected my elderly parents (also lifelong athletes). I'll let you know my results as I work on this. Thank you for the information – I'm going out to buy a foam roller now.
video is great.your 20 mins video can make thousands of people feel 20 years younger.thank you.
Hi,
I have bulging disc l4-l5 with little numbness in right foot and pin feeling in my toe. Do you advise me to do the exercises?. Do these help in my case or might worsen it?
Thanks
the sound but not video of the cps exercise solutions?
I have been doing the exercises before my yoga practice for 4 days now, and the only one I have a little inflexibility with is the foam angel. I cannot get all the way up over my head without losing my elbow contact. I was wondering if it may be in part due to the roll I bought, which is 8″ in diameter-maybe a little too big? Anyway, I did have a torn rotator cuff years ago, and although I worked through it over those years with exercise therapy, and am not aware of any pain any longer, that shoulder has much less range of motion.
Love the exercises and the roller and will keep at it.
thanks and happy holidays to you and your family!
Laurie
Hello. My pelvic bone is up off the ground in the first exercise. Should it be touching the ground? I do feel the connection with the lower ribs. Thanks!
Maybe I don’t understand the pelvic bone. Is that my ASIS bone points? Thanks if you are able to respond! Glad to have found this video!
I think this will help 🙂 http://www.gettoyourcore.com/pubic-bone-secret/
rolled up a pillow to try these and get started. wow, am really out of shape and worked up a sweat doing only a few. looking forward to gradually getting more limber with greater range of motion and less pain, but don’t understand how this will get rid of my degenerative joint dx?
is it just that having a proper posture allows more blood to flow to the joints and nourish them with blood and synovial fluid and the cartilage will grow back???
Tried the face-down baby belly. Didn’t keep my forehead on floor because neck/shoulders were uncomfortable. Is it ok to turn head slightly until stiffness lessens? ( I did face the floor when I lifted my head). Would massage help?
On the leg lift had a spot in each hip which felt like a weak/exhausted muscle burn, causing me to let go of the lift before two breaths. Well…at least I know where I need help!
Thanks again for these free videos.
I forgot to ask: When lifting the legs, do you lift from the knees or the hips?
Just make a connection with your pubic bone to the ground, Mae. That will automatically create a slight bit of hip extension. Don’t worry about how much you lift. Just focus on the support points and breathing into them.
Yes, it’s ok to turn your head slightly, Mae. Be sure the lifts are intentional / subtle and allow your breath to create as much of the lift as possible.
I can’t lay on my back that long to do the “Baby Back”
Work on establishing your back support zone against a wall in a partial squat position or while sitting in a chair.
yes, I can feel that my core is kicking in by doing the Arm Angel against the wall. Thank you!
It would be great if you also added at the end of the video a demonstration of the full “routine” without stopping to explain. Would be a nice tool for those of us who do this regularly to have a voice guiding us from A to Z. Of course, that would be an extra and I still appreciate what you’ve already provided. Thanks for all this valuable info.
I agree, I’m trying to work a routine and do the exercises you suggest, but it takes much longer when you are explaining it each time I play the videos. I am finding these exercises helpful and am noticing a difference. Thank You.
Dr. Steve, after a few days of trying I still can’t connect the bottom of my ribs to the floor without pushing hard. As soon as my feet leave the floor while trying to do baby back, all my weight drops straight to my pelvis. So my question is, how can I do the exercises if I can’t even support my body correctly? I am curious since you said that imperfect form shouldn’t be tolerated.
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Dr. Steve,
Folks who are really tightened up, or have shoulder pain can become quite discouraged by how far removed they are from your “beginner” moves.
Isn’t there a need for a creep, crawl, walk series that addresses the reality of how far gone so many of us are?
What do you do to achieve the rib cage anchor point that is the first step in your program?
I am somewhat skeptical that this work can be done without hands on instruction.
I respect your work greatly. you are very generous in how you share this knowledge.
Thank you.
Thanks for the exercises. I’ve been having some sciatic tightness on my left leg and glute area and sacrum.My chiropractor says it is most likely from the spondylolithesis I have. Should these exercises help to stabilize that vertebrae? Anything else you suggest to do as part of your program? Thanks!
Thank you very much for the excellent instruction and exercises. I am learning to breathe using Baby Belly and Baby Back! I intend to rewatch your video many, many times. There is a lot of information in it and I can only absorb so much at a time.
Thank you also for the handouts. They include additional information that has been very important for me, including keeping the pelvic bowl level in all directions during lunges.
Yes, if you can breathe in the baby positions you’ve got a strong core foundation, Pam. Glad you’re seeing benefits from just the fundamentals!
Hello Dr Steve
I was directed to your video about shoulder shrugs by my Chiropractor here in the UK, but investigated further and discovered that I suffer from Upper Crossed Syndrome. I did Baby Belly and Baby Back and the next exercise on the video ONCE yesterday and today I find that, after years of breathing into my chest due to stress, I am now breathing into my diaphragm! It is as though it has ‘woken up’ and remembered what to do! I also find that I keep yawning deeply, as my lungs seem to be requesting more of the oxygen that is newly available to them. This is powerful stuff indeed!
Thank you for sharing this with us. I look forward to progressing through the rest of the fundamentals – and beyond.
Indeed! Glad you are getting it, Judith.
It’s all about re-awakening the organic patterns that are already within you.
The full course will make a lot of sense to you. Info on that is at http://www.reversecpsnow.com
We are a bunch of volunteers and starting a brand new scheme in our community. Your site provided us with useful information to work on. You’ve performed a formidable process and our whole community can be grateful to you.|
Dr. Steve:
I am a 61 YO who has enjoyed the triathlon lifestyle (not necessarily racing) before having a total knee, CABGX5 and thyroidectomy (all within 3 years). I feel like my body has curled like a cheeto corn chip. I have searched for an exercise routine that will strengthen and lengthen my body back to normal. Working through the exercises above I can feel the areas that need the strength and those that need the length.
Your basic program is what I was looking for. Thank you for posting the video!
BTW, when doing the T4 stretch I do have shoulder issues, and my anterior shoulder is extremely tight. Any suggestions there would be helpful.
Hi dr Steve, Thank you for the basic exercises ! You are a great help for me and a lot of people to get access to this kind of knowledge. I have red some DNS articles and website and some of the work of Josephine Key (Key approach) which is closely related to the deep core approach of DNS and your explanations. Also of great help and complementary to your work, is Hanna Somatics, very good explained by Martha Peterson (Essential Somatics) and Colm Mc Donnell (clinical somatics). They focus on reawakening of “forgotten” muscle function called sensory motor amnesia. They use the technique pandiculation, which is very effective for reeducation of the brain to restore muscle function. And they offer a set of basic explorations to reawaken the movement system.
Thank you again, and if I have got enough progress with the basics I probably move on with your following program.
Barbara
I have acid reflux and a 2cm hiatal hernia. The specialist recommended ppi’s for excess acid but my doctor says if I stop the acid production the digestive issues will be worse. I take DGL, Aloe Vera and Digestive enzymes and am seeing an osteopath who is working on the hiatal hernia…it helps but I only see him once a month. I am also doing breathing excersises my voice speciast has recommended. This is also affecting my voice. I do the angel wings against the wall and the dead bug. What else can I do to relax my stomach, tighten my diaphram or what ever is need to correct this problem. How long will it take to correct this. I am fairly active and walk every day for at least 30 minutes, I live on the 3rd floor and do the stairs at least once a day.
WHERE DO YOU GET THE FOAM ROLLER FROM?
AND IS THERE A CERTAIN SIZE DIAMETER?
THANK YOU
LAURA
OPTP.com is where we order. We usually get the axis silver roller that’s 6 inches by 36 inches. Hope that helps, Laura!