Get To Your Core!
The Official Blog Of Core Wellness Institute For Pain Relief And Healthy Aging
Home
Online Training / Coaching
Students Speak
Local Program Participants
Group Coaching Students
Products
Live Training Event
Make Appointment
Contact Us
About
FAQ’s
I tried this while at the chiropractor’s office this morning on her table. It was tight in my thighs but I was surprisingly able to do it. :o)
Why surprisingly? I’m curious.
I don’t know why I expected this one to be so difficult. But I had no issues with it. I have four children and I am often carrying the smallest one…..2 years old…and as a result I think I am always throwing my body off balance by carrying a child on my hip. Plus throw in the reverse curve in my neck and the forward head syndrome and I am a mess! :o) BUT I am working on making it all better! Never realized until recently that I could take responsibility for it. I thought I had to have adjustments ONLY to make my back issues better. But I am finding that I can do more at home with stretches and such in conjunction with my chiro. adjustments. Awesome!!! I really need one of you classes!!! I’m patiently waiting!! :o)
Ahhhh….the magic word…responsibility.
Yes, you can change these posture programs because your brain and nervous system is “plastic” which means it can be re-patterned, remolded, and rewired.
The training course is coming, I promise.
now done self-test 2. leg did hang just lower than horizontal resembling client in the video, foot on both sides settled in front of knee on both sides, rather than below the knee. My hips felt as though they wanted to flare outwards (abducting) on both sides. So I seem to have bit of lower crossed syndrome too!
A few degrees of outward flare is normal but if it’s more than 20 degrees or so there’s an imbalance.
Tight quads that keep the knee from bending to 90 degrees is a very common cause of stress to the hips and low back.
I think i did okay on the tests. 🙂
Hard to evaluate without a spotter, though, but from what i could tell, i could bend enough.
When i tried to fold my leg(s) a bit more, i could feel a pull in my front of the leg muscles, but that didn’t in any way prevent me from doing it anyway. 🙂
Some pull is normal in the thigh here. I know I feel it there when I do it!
I got a hunch, my head and neck lean forward, my shoulder blades look like they are coming out from behind. Theres probably other things that a normal person wont notice too. Will these exercises improve my condition and is there other exercises that i should also do?
The fundamentals will get you started but it’s a process. Be on alert for the Core Wellness Institute training course and coaching program re-opening.
Thank-you for the information. I am in the correct position, but looking for relief for back, neck and hip pain and recent shoulder pain.
Pain is tricky because it’s in the brain and can be from mental, physical, and nutritional stress. Many folks with pain can pass this test easily.
A lot of times I see people that are too mobile and not stable enough.
I am pretty flexible, just sore and stiff.
Dear Dr. Hoffman, just found out that I have a “heavy case” of Lower Crossed Syndrom. How can I fix it ASAP?
Thank you for all that great information…
Start with the fundamentals series and stay tuned for the full training course to re-open.
My leg stretches out just fine but my back does come off the table a bit. I could slip my hand between my back and the table but it wasn’t a large arch.
Hello Dr. Hoffaman,
I passed this test as well with no tightness in the hips or issues.
Just completed and responded to #1 now responding to #2. Able to do both legs without hips lifting from table, bilaterally legs do not drop at 90 degree but easily move into the position. It is a stretch that feels wonderful! Thank you for a means to slowly progress into a knee tuck yoga position!
Diane
It’s an excellent relaxing stretch in addition to being diagnostic for problems. I love the fact that every exercise is test.
Hi Dr. Hoffman
Have just completed and have not problems with the angles.
I have slightly dyplastic hips, one has had a self bone graft shelf procedure six years ago, im lucky I have always kept my hips really flexible as possible pushing them through a bit of pain when they have given me trouble in the past.
Great Erin…keep it up.
Well Good news, My kitchen table held me! As far as the exercise, my back and thighs were level on the table. However, my leg was quite a bit out. More than 20 degrees.
Chris
That’s really common, Chris. The “Push Away Lunge” in the exercise series is a good start for that issue.
Relaxed, my back is way off the table and my leg is in the correct position. I can force my back to barely touch and my leg stays in the correct position. Of course having to force my back down isn’t where I want to be.
It’s only for the test Jillianne. Sounds like it’s not a hip tightness issue. Maybe a core stability issue.
I also have to force my back down and concentrate quite a bit to keep everything in place, but I can do it barely.
Time to awaken the core!
Had problems keeping my back solid to the table. My upper legs are in the right position, though it´s painful. My lower legs aren´t quite in a 90 degree angle.
Painful stretch is OK. Recreating a chief complaint is a stop sign!
No problems keeping back flat on the table. Upper legs ok. Lower legs dangle freely more than 90 degree.
My foot would not touch the floor. I had about a 20-degree angle in the bend of my knee. Really hurt my lower back. My right side was a little better, maybe by 10 degrees.
Back off of this test if it recreates back pain, Anna.
Gently try some of the moves in the free series and let me know how it goes.
drh
I could feel the stretch in the front of my hip and my legs just barely touched the table, with foot extending more than 90 degrees from my knee.
Sounds like a bit of tension…push away lunges are great for that.
barely made contact with my thighs to the table, and didn’t make 90 degrees. Also trouble with keeping my back flat. I have had low back pain forever and inside the hip (where I think the iliopsoas runs) pain as well. Have been trying yoga poses, but hard to keep my back in the right position (not arching).
Hey Connie! Work the free series and watch out for the more comprehensive coaching course to open.
drh
On the second test I could not get either thigh to touch the table. Seems the right side is close but really pulls on the left. Also I notice in the mirror my right shoulder drops. I’ll keep doing this and see if it loosens up. Thanks, Pam
keep me posted, Pam!
I could lower my thigh okay, but my daughter said the angle under my knee was about 110 degrees. (It felt like less to me).
That’s really common and a big culprit that causes inefficient movement patterns and pain.
Push away lunges from the free series!
My husband and I watched the video so that he could evaluate me while performing this test. The leg that was the dangler was parallel to the table but not touching the surface of the table. The angel of the leg was very close to 90 degrees but the knee was not lower than the table. This was the result of both legs. Felt like a good stretch.
The test can be an exercise but the push away lunge should have more impact, Paula.
Passed the “upper” test though I felt much more tension than I thought I would.
Regarding the lower test: I was unable to draw my knees into my chest. I only got my thighs up to 90 degrees.
Everything from my lower back to my knees is tense and weak.
Sounds like some reconditioning is in order, Ed. Keep me posted after doing the free series exercises for a couple of weeks.
drh
Hi again,yes failed this test,both thigh and lower shin area failed this test.Look forward to the program to start.Bye for now.
We will be opening soon, Graeme. Hang in there.
No issues.
My thighs and lower legs fail this test. When I pull my right (or left) leg to my chest, the opposite leg tightens and raises level with my hip.
Sounds like a tightness related case of CPS, Kristen. Let me know how the free training exercises treat you!
drh
I can do this one fine although I have tightness and knots in the abdomen muscles that run up from the hip flexor on my left side. I’m getting the knots worked out with trigger point therapy.
Retraining good breathing is often a big help when that’s the case, Lisa. Keep me posted on your progress!
Humm, I can just about do this one but it is a real effort to keep my back flat; on the right side I have significant pain in the leg muscle when I do it, and that’s the side where I am getting hip pain.
As long as the pain is coming from a good stretch then it could be beneficial for you, Carrie. But you don’t want it reproducing your chief complaint. OK?
I would have thought for sure that there was no way I could do good on this test, but I surprised myself. I say that because the majority of my pain is in my left hip and upper thighs (female so not a wallet issue!). I’m pretty sure that my leg was dangling near 90 degrees. I’ll have to test again when someone is around to watch me. I was on the kitchen table and my back stayed on the table but my stomach muscles were quivering like crazy.
Getting your breathing and core stronger will make a huge impact for you, CL!
I think I was able to do the complete movement, but for some reason I felt more discomfort in the dangling knee rather than the hip flexor.
Could be muscle imbalance around your knee…it’s common. Work the fundamental exercise series and keep me posted when you retest, OK?
Hi again Dr.Hoffman. This test I did well ,my knees were lower than the table and back nicely fixed to the table . My left leg was in better position than right , right one was more stiff and more like 90-angle just slightly lower. i had the same pain in my back due to the injury of my L5 disk bulging.
Let me know how you do on the retest after working the exercises for a while….that should be interesting.
Left side in the butt is where the pain is.
Both legs hang equally. Calves straight down but thighs about an inch or two above the table when my lower back is flat on the table.
They should hang slightly below the surface, Cindi. Some improvement there may help the butt pain. Keep me posted.
Had a positive result on both left and right, left being worse than right. That was no surprise to me though as I was diagnosed with an iliopsoas problem on the left side a number of years ago. In fact this was one of the physiotherapy exercises I was given to correct the problem. Obviously it’s back out of whack again.
Work the exercises, Ann and retest and let me know how you do.
I can easily drop the thigh down and feel the table with the knee at the proper angle, though I definitely feel the back wanting to arch just a tad. I can keep it down, but feel the thigh raise just a little (no more than a few degrees though).
I know core strength (or lack of it lol) is a serious issue, but am pretty flexible in the limbs and through the hips except for a recent injury, which causes severe sharp pain with flexion of the knee during external rotation at the knee and hip (as one would do when crossing one ankle over the other knee in a sitting position. I was a bit surprised that this test didn’t cause any pain or stress in that area because the PT thought it was a hip flexor that was injured. Waiting on word from an MRI.
Hope everything works out OK, Alyce!
completed modified thomas test as prescribed within normal limits
excellent, jim!
I was not able to take this test as I do not have a table or other flat area that would be high enough to take the test.
Parks with picnic tables will work or friends and family’s places! Make it a friends and family affair and make everyone do it 🙂
I had troubles to keep the ribs to the table when the legs got down. My right leg did better then my left.
I have a sway back and have pain in my muscles when I am lying on my back with my legs straight. I also have much trouble to get out of bed in the morning. My backmuscles are very stiff then.
Are there exercises to get rid of my sway back and the morning-stiffness?
The fundamental series is as excellent starting point, Klaas. It addresses the sway.
My quads feel like super tight rubber bands. Failed this test bad. In addition to my first test, this one was no surprise.
I took your advice and asked my PT about butler mobs, she looked confused and said no. Right now they have me doing basic PT which is great, but I need to find a more advanced therapist to help with these issues.
Thanks dr. Steve for the great info. I have learned more in a week on your site than in the 14 years after my back surgery.
Are you familiar with therapist in the hampton/VA beach area? I’m wondering if I should make an appointment with you and fly out there…..
No one I know of off hand, Carlton. Use the following checklist to guide you to the right person nearby http://cwiimages.s3.amazonaws.com/How+to+Find+a+Practitioner.pdf (sorry the first website on the list is currently retooling their referral directory).
You are certainly welcome to fly in for a session but you may be able to get the help you need at a fraction of the cost of flying out here with our online program or a Skype consult. Contact me at [email protected] if you are interested in either of those.
Neither thigh touched the counter, had to work to keep ribs touching the counter. Shin/knee angle was pretty relaxed.
Hey Martha! Sounds like you may need to get through your hips with the push away lunge found in the fundamentals series.
I did not make the above comment. I think there are two Marthas. If I make a comment in future I will use MarthaLin as my name. I am slowly learning the solutions but cannot repeat many reps and cannot get into the correct position on some of them. I hope that will improve in time. I love Baby Back on the foam. I can really relax ~~~
i pass this
OOOWWEE!!! Left side went down good, but cannot keep my back flat! Right side, triggered the hot wires down the outside of my leg & a spasm in the right glute. Again, back would not stay flat! I’ll watch the next test, but may wait until tomorrow to try.
On the sway–I was 13 when my sister-in-law, a phys-ed major realized about it, talked to my parents. When theu showed no concern, sis gave me several exercises to work on it, so when the neurologist saw it in January, it was probably no worse than when I was a kid. He wants me in PT–I also have sciatica, a year now–& fall down a lot–never so badly I need to see a doctor immediately–besides, a doctor told me several years ago that I’m a hypochondriac! What do you know about myasthenia gravis?
Stay away from things that reproduce your symptoms, Karen! Work with the things that feel productive and safe even if it causes muscle stretch or soreness. You just don’t want to reproduce your chief complaint.
It will be interesting to see how the fundamental exercises work for you. Keep us posted.
Myasthenia gravis is an autoimmune disease that does not allow your receptors on your muscle cells to respond appropriately to acetylcholine. Focusing on creating a balanced immune system with good omega 3 and vit d status is a good start. Lots of green food and stay away from too much grain. A gut restoration process would also be a good idea. Here’s an example http://www.gettoyourcore.com/4r-gut-cleanse/
drh
1st neuro had me on steroids for MG. Despite a careful 1200-1250 calorie diet of healthy choices, I gained 60 #, developed diabetes–probably would have anyway, but later–with all the accompanying difficulties–heart, kidneys, eyes. So on 12 different meds for all that. Steroids to bring down inflammation with acute sciatica had my blood glucose way up–the pain was to blame as well, but 400! Am trying my best to stay off steroids. My A1c went from 5 to 7.9!
I don’t do dairy, use hemp, flax or sunflower ”milk” in coffee, cereal. Chia seeds. Vitamin D3 supplements, especially this time of year, when the sun here is considered a UFO!
Will check out your solution
Hard to keep back on table. Thighs at 30 degrees. Knee dangle pretty okay.
Best, PK
My upper leg was slightly off the table and the dangle of my lower legs didn’t go to the 90 degrees, maybe 3/4 of the way there. I’ve had ongoing foot/toe trouble in my right foot that seems to stem from a tight piriformis muscle on my right side. I have been doing your piriformis chair stretches for a few days, it feels like the right direction.
I tried this and did pretty well but really had to make a concious effort to keep my back flat. I have been doing some other psoas stretches that may have helped me with this one but they are done sitting down and though they have helped me get rid of my my hip and leg pain I am still experiening some low back pain when I lay down on my side to sleep. On to test three!
Keep it up, Nancy!
I could get my upper legs down, but my lower legs were not dangling down enough. This agrivated my right hip.
I failed this test. I do suffer from sciatica, disc degeneration L4-L5, bulging disc, and disc herniation T-12
I passed this test. It does surprise me because I have such hip and leg pain. According to the ortho guy, it is probably due to the periformis (sp) muscle. I have a series of stretches for that, but everytime I do them, my leg hurts worse all day. The leg that hurts is shorter than the other. I have an exercise for that as well, but it is a little difficult to find a surface about 50 times a day to do that one! Lower back muscles very tight and painful and in fact, all my muscles tend to seize up when even trying simple yoga stretches. I’m 66, sedintary, and overweight. Gee? Wonder what I should expect? A long road to healing. I’m going to begin water aerobics and continue with your class and yoga.
PS: I think you are fantastic! Love how you take the whole person into account. Looking forward to the coaching and the nutrition training. Thanks for all you do!!
Good day doc,i have done the test i feel the stretch especially in my quad up to my buttocks while keeping my back straight.,another exercise that have been helpful to me doc is the foam roll,really help release the tension in my T4 and neck.,hope to have more stretching and helpful exercise program doc.
Best Regards,
Fedmar
Tried to bring knee to chest but along way away – thigh was pointing straight towards the ceiling.
My thighs didn’t contact the table, both legs were about 2-3″ above. If I got them to touch, my mid-upper back would arch off the table some. The dangle angle was hard to tell, but it was wider than 90 degrees. (For both legs)