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The Official Blog Of Core Wellness Institute For Pain Relief And Healthy Aging
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FAQ’s
Self Test #2
I was able to press my back flat and do this excerise with my arms holding the other leg to my chest. PASS
Hi Steve
I didn’t seem to have any problems in doing this exercise but I know from a physiotherapist that I have ‘anterior pelvic tilt’ which I understand to be my pelvis is constantly tilted forward. Is this the same as / related to or different to lower crossed syndrome and what exercises can you recommend I concentrate on?
Many thanks.
The fundamentals series you received when you subscribed to the site will address this, Jane. Especially baby belly, baby back, and the push away lunge.
Surprisingly (to me), I passed. I have several of the complaints you mention and I was kind of wincing thinking it might be painful. Not painful, and pretty easy.
On to the next!
Hi Steve,
On this test I didn’t do too well because although my leg did seem to go down flat, the angle of my lower leg
was not even close to 90 degrees. So fail for sure. I was also very hard with this one to keep my ribs down flat.
Steven
That's a common finding, Steven. Time to get to your core 🙂
The free series will get you started on the path. If you resonate and get benefit, the Core Wellness Institute training course would be a good fit.
DID OK GOT THE 90 DEGREE ANGLE BUT WAS VERY PAIN FUL STRECH IN THE UPPER THIGHT
focus on the push away lunge in the free series, Janice.
Hi
I came low down sithout problem, but as I bent the lowerd leg at the knee joint a good strech feeling started in my thigh and all the way up on the front of my hip. Strangly enough it felt like it was a diagonal strech and not in a straight line as I thougth it would be.
Afterwards getting up felt slightly painful and this is my problem most of the time on all muscles in my body, that they don´t seem to be smooth. After workout or stretch they feel like a hinge with no oil, like they won´t go back to a flexible state.
The particular stretch muscles feels warm and relaxed.
Interesting, keep up with the free series but it sounds like there could be some nutritional adjustments to keep you more well oiled. Try eliminating reactive foods like wheat and dairy for a couple of weeks and see how you feel.
I passed the test…i guess. But my lower leg doesn’t drape down to a perfect right angle. I look much like the lady in the video.
Test #2 Lower crossed syndrome
I was able to dangle my legs at almost a 90 degree angle. But had a cramp in the upper right leg, below the buttocks.
I’m a little tight on my right upper leg and both lower legs did not hang at 90 degrees, I have pain in my lower back, butt, and in front where the leg connects to the torso.
keep me posted on how the moves in the free series work for you, Mike.
I found I needed to hold my bent leg tight and push it down to the table in order to keep my ribs flat on the table and then I was able to hang my leg down, but without that extra help the gap appeared very quickly in my back. My knee seemed to hang down quite well, but my whole upper leg wasn’t completely in contact with the table, if you get what I mean.
Yes, ideally the leg should hang down below horizontal. Good thing we can remodel tissue!
Doc,
I had different results for each side: on the right, my knee was straight out from my hip but I was unable to get my knee to 90 degrees. The left side was worse…the knee was elevated about two or three inches in relation to the hip, and the angle of the knee was much less than the right side. I have alot of hip pain after sitting. I’m a pilot so I sit alot in tight spaces with little ability to adjust the seat or controls for better ergonomics.
I look forward to moving forward.
Hey David. Work the free series daily for a week or two and let me know how you're doing.
If you want more individualized help, consider the course inside the Core Wellness Insitute
hi I passed on this one but with the upper test (was it the angel wings?) wrists were a couple of centimetres off ground and some tension keeping ribs to floor. thanks
Keep me posted on any differences after doing the free series for a week or two, Jade. Have fun!
Failed miserable. Had pain along hips and thigs and my leg below the knew was almost straigt out… My Husband did better then me but had some tightness. Ive been doing athletic training for fittness and weightloss for over a year including strectching and yoga… However my job is 60 hours a week of computer work and driving.
Yes, the dailiy activities are what really set the patterns in motion and deserve a lot more attention!
i did the test alright.
I failed 🙂
Each time i dropped my leg my knee seemed to go outwards … is that a problem?
My right side dropped to about 90 degrees at the hip and my knee was dangling fine.
My left side was a complete disaster!! Agin my knee dropped outwards and not directly downwards and it was less than 90 degrees, even worse was my knee posiiton. It was about 45 degrees.
Im a former pro cricketer and i have a problem with my knee, when i walk my knee slides backwards and feels like it is going to give way but gives me zero pain so i have been advised not to have it operated on. I was told it was an old ACL injury.
So it looks like my left side is in pieces, i have ankle pain as well which i htink is related to a this knee problem.
Looking forward to doing the exercise to help out my issues.
Your website is a great resource, i shall send some of the cricketers from my club your way for help.
thanks
John
Thanks for sharing the resource, John!
If the knee swings way out on the test, you likely have hip muscle imbalances, particularly overactivity of the TFL muscle / Iliotibial band. The push away lunge will help straighten out the tightness in the front and may help some with the outward stuff as well.
There are a lot of possible causes for the outward flare, but of course I can't go in depth into coaching here on the blog.
The online course is where I can give more personalized attention if you're interested. Keep us posted on your progress!
drh
Passed the test on both legs. But I have a sore knot at front right groin area. Hip still hurts when I lift my right leg. I can take leg to the back, only hurts when I lift the leg using the top muscle.
Hi Steve,
Left side nearly passed! However thigh hovered just above the 0 degree angle and was very tight, could not keep lower back anchored due to increased lumbar lordosis. Right leg failed completely. Both knees felt very tight. I usually have an anterior tilted pelvis which I am constantly trying to correct by lengthening through lower back and almost trying to achieve a posterior tilt.
thanks
Sharon
thnak
Passed
Hi Dr. Steve,
I didn't do so well on Self-Test #2. I know i have lots of work to do. I have a bad anterior pelvic tilt and am wondering what to do for that as well.
Thank you so much and God Bless!!
– Rebecca
The free series is designed to give you the basics to correct the tilt, Rebecca. The comprehensive course takes you all the way and gives you direct access to my advice for a full 3 months as well. It’s a journey of awareness.
Dr. Steave,
I failed this test big time. I could not get my left leg even close to my chest to test my right leg. I could get my right leg closer, but my left leg would not go down very far at all. In 2007 I was unconscious for over 30 days due to a septic blood infection. When I woke up I was not even able to turn over by myself. The last two years I have dramatically changed my nutrition, and added much more exercise (which I must do on my bed, because I cannot get up and down from the floor). One of the results has been that finnally I can lay flat on my bed without extrem pain. I could only get comfortable if my upper, and lower body were both raised. Like when in a hammock. I find it facinating you often refer to movements being natural, like when you were a child. That was very much my experience when I finally woke up.
Yes, it sounds like your central nervous system needs to be “rebooted” Carol. That’s exactly what the course and all the neurodevelopmental “push away from support point” language helps to do. It re-awakens your inborn efficient movement patterns. Plus there’s lots of good things for your hips as well…sounds like you’re a bit stuck there right now.
I have failed on this test, I do have a very arched back and stand tilted forward.
failed that one; leg was a little bit off of the table
Okay, I can do this with about a 45 degree angle on the dropped leg, back flat.
The push away lunge in the free series could help this. Give it a go, Pat.
With my back flat I could get my leg to drop and touch the desk, but the angle behind my knee was about 135 degrees. The tighter I pulled the one leg into my chest, the greater that angle got.
Seft test 2. I had no problems with this test. I was abl to keep back flat and both legs went dowm withoug a problem. I have good nutrition, love everything green and lots of it, and have very close to a wheat free diet (little or no processed foods), low fat, fat I consume is good fat, i.e.e olive oil, avocados, etc…I have an occasional splurge of a small dish of ice cream (rarey).. So I'm doing the exercises, and trying to engage more in awareness – mindfulness….push away….PMA (Positive mental attitude) good thoughts, and I'll check back in – in a few days. I am most definetly feeling good about what I am currently doing and being proactive about my back and overall health. Thank you again, I am liking everything I've read and am practicing.
Gay Rutter
Hi Dr Steve,
I was able to pull both legs up to my chest with no difficulty but after lowering my left leg and keeping the bent one close to chest, the lowered leg, in the thigh area, did not touch the table (4-5" from tabletop) and the lower leg from knee down was bent and angled outward from what I could tell. Repeated on right leg with similar difficulty. Left side was worse. I do feel I have lots of tightening in my IT band and pain in my lower back. I usually stretch after my long walks by doing the "pigeon pose" from yoga and use the roller on the IT band. I did the tests by myself with no mirror. I used to sit alot at my job until I retired early at age 55. I have been training for half marathons for 2 years now. I have had trouble with my hip flexers for years. The hiking has helped alot when done regularly. But, all the years of sitting at the computer was harmful I believe. Two years ago I began Weight Watchers and have lost 30 pounds which helped me in so many ways, especially my flexibility. I hope to integrate your program into my daily routine so I can achieve better flexiblity and live pain free.
Yes, getting more centered and balanced will only help, Kary. Glad to have you here.
this was a really good psoas stretch I passed but could feel the stretch in my adductors and quads and in my ocipital ridge! must have been pulling right up my spine. Great release from this stretch.
I passed with flying colors. Thank you for the opportunity to test.
I didnt. My hands are about 4 inches from the floor.Will keep it up.
The position of my back is ok and the angle of both lowered legs is ok, but, once I start to get myself back in the sittig position there is a rather discomfortable sound or click one can hear ( both sides) left and right hip!
I couldn't keep my lower back pressed flat when I lowered my leg. Also, the angle of my knee joint was over 90 degrees.
Passed the test. I do have pain / stiffness in my pelvis. I notice it after I jog, the next day I am stiff moving. Any suggestions
Thanks
Sorry, Carrie. Not enough info. Many reasons for stiffness. Poor mechanics, inflammatory nutrition (excess grain, conventional animal products, etc.) can be big factors.
Went to local chiropractor, diagnosis was weak abs mainly on right ride that caused muscle spasms to lower back that pulled pelvis out of place. Wasn't given any info on how to bluid ab strength when recovery time is over just not to do ab crunches. Had 3 daily treatments that were stretching & 1 laser therapy but no adjustments even though I was told my neck, mid & lower back are out. Told not to sit very long, walk 5 – 10 minutes every hour & ice on 20 minutes & off for 20. Its been a long 3 days. Suggestions
If the issues are do to weak core and muscle imbalances, then the free series you received when you subscribed is worth a go, Carrie. I would search for a practitioner with a more active and specific approach.
I passed the test…i guess. But my lower leg doesn’t drape down to a perfect right angle. I look much like the lady in the video.
Right leg past the test and the left leg was a little tight..I do seem to have piriformis muscle problem with the left leg and lower back.
Left leg past the test, right leg was tight, What is the next step for me?
Left leg past was OK, right leg was tight and did not pass the thest. What is my next step?
I was able to keep my back flat with both the right and left leg but I felt uncomfortable tightness in my thighs and lower back. The angle of my both legs was 90 degrees.
Didn't pass this one today! Finding a hard surface is important (I 'passed' on the bed). My left leg was raised a few inches and the angle of the dangle was 60 degrees. My right leg was nearer to the surface and a slightly better bend. Kinda expected this result – I've developed a back problem this year and have an office job. Onwards to #3.
The leg in extension was mildly tight, back stayed in contact with bench, knee very close to 90 degrees. But I had discomfort in the front of the flexed hip on both sides.
Passed w/ flying colors. It actually felt wonderful so I repeated, staying in position for a minute or two. Now on to the upper, which I expect to be a whole different story…
I surprised this 75-year-old woman that I was even able to get up on the dining room table to do the test, let alone pretty much pass it. Each leg passed the relaxed down test. But I could not get either leg quite as close to my chest as the model could. Back stayed flat.
Yup they are a bit tight. Typically in a chriopractic adjustment my SI joint is stuck and needs moving. Also my left hip does rotate forward and puts my left leg longer than the right. That too must be adjusted about every two weeks in an adjustment. What to do?
Do the free series exercises daily for a couple of weeks, Gene. I would also add in the seated hip / piriformis stretch if you haven’t seen it yet just search on youtube for pirifomis stretch and you ‘ll find me.
Oh yeah my left thigh has been numb for 3 years too. No muscle atrophy just numbness. My strenght is normal. Chrio thinks a nerve is being pinched off by the SI joint. but who knows…
Check into Meralgia paraesthetica – Wikipedia, the free encyclopedia
Could be a nerve hung up in the soft tissue around the front of your pelvis that needs manual therapy release. Just a thought.
If you would like more individualized attention, Gene, consider the full course.
Is it possible i can massage area for nerve issue? Where would I specifically massage? I started the free exercises a couple of days ago and so far I am benefitting from them. What is your recommendation for further treatment?
I looked up Meralgia paraesthetica and it sounds like it describes the pain in my left leg. I have started to get reliefe from the exercises in the full course, and from the advice you have given me. Thank You so much.
My knee seemed to be at a good angle to the rest of my leg but the top of my thigh just under the buttocks wasn't on the table and I think my thigh angled up toward the knee rather than down.
I passed this test with ease with both legs. Will this exercise help with the pain down the side of my leg, and how many times should I do it?
Zowie. My combo and multi talented massage man had done this test on me multiple times. Basically can sit me up pushing on my thighs they are so tight. Knee angle is pretty good, however. I usually stand (if you can call it that) at about a 20 degree forward tilt.
When dropping the left ,i can feel some tightness on this leg,but i did pass the test.NO problems/discomfort at all discovered when dropping the left leg.Could this be because i have a herniation onthe left l5/s1?
Hey I've been doing the free exercises for a couple weeks and the sitting pirisformus exercise I'm getting better! I've noticed though that my right leg doesn't sit as low as my left when performing sitting pirisformus stretch. Should I keep at it and try to get that leg even with the left?
ideally, yes.
Wow that pirisformus stretch, performed on the floor, is absolutely awesome!!!!!
Btw have any stenosis pain relieving exercises?
push away lunge is critical and anything else that takes you out of too much extension overload in the low back. The T4 mobilization work is suprisingly the key link for lots of folks. All in the free series you got when you subscribed.
drh
"Push away lung" can you tell me more about this method?
The video and pdf are both in the free series of exercises you got when you subscribed. Check your emails for the link.