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 can flatten my back on the floor. It does not fall there. I can also get my head down with chin tucked but I am sure my neck has a pronounced concavity. No part of my arms will touch the floor.
Sounds like upper crossed syndrome for sure. Foam/Floor Angels will be your friend.
Keep me updated.
drh
When I press my wrists on the floor, my upper and lower back raise from the floor about 1/2″. And I feel pain in both upper arms and on each side of my spine from the middle of my back, down.
My ribs are fine and I can tuck my chin but with some pain. My right hand can go to the floor but I cannot do anything with my left arm as I have a rotator cuff problem
Successful rotator cuff rehab starts with the deep core system awareness you’ll learn in the fundamentals exercise series, Anthea. Soft tissue work like Active Release Technique can also be an invaluable catalyst to healing.
I lay down and have little trouble making my lower ribs touch the floor. My hands touch the floor but the wrists are a bit off; it is no trouble to make them touch.
Lowering ribs to the floor is most important, Erik. The goal is wrists to the floor with back of ribs maintaining contact with the floor. Otherwise movement efficiency will suffer and tissue overload occurs.
I didn’t have any problems making contact at all points.
Rock and roll, Michelle! Keep it up!
My wrists almost touch the floor. I do have carpal tunnal, neck pain, and right scapula pain 🙁 gonns do there exercises. I also have right side sciatic pain, pain at my right SI joint and right hip pain. Been goin on for 2 months. Doctors is getting MRI. But was wondering if those enzymes will work if pain has been lasting over 2 months for inflammation. Doctors wants to give me steroid injections. Thank you. Love your website
Hi Sara, enzymes are appropriate just about anytime to speed healing. So I would recommend them to facilitate healing but know they are NOT the long term solution. You need a a good functional movement assessment to find out why you’re in the shape you’re in.
Steroids can decrease pain temporarily but you have to fix the imbalance in your system.
Meant to ask on last post.
What does it mean when one wrist will almost touch the floor but the other is is not even close? Or is it normal not to see symmetry between arms in this test?
Also time of day seems to sometimes influence the test as I don’t always see the same results each time I try the test.
You should be symmetrical, Robert…or at least close. Lots of possible reasons why. Usually comes from old injuries where you never regained range of motion.
But it can even be coming from as far away as an ankle, foot, hip, or pelvis injury and your upper quarter has compensated for the injury or blockage by creating imbalance in the shoulder.
Wow, this is all starting to make sense! I’ve suffered several sprains (muscle tears I guess) in the vertical muscles that run up the spine (erector spinae?). Several years ago I had a really bad sprain and several months ago another just sitting down in my van. I am pretty sure it was on the left side that won’t come near to the floor. I have always felt I am somewhat off balance sometimes.
This combined with a sitting occupation and little exercise has likely led to my problem. I went to see a Chiropractor about the lower back pain realizing I had very tight back muscles. After X-rays she showed me what appeared to be Disk Degenerative Disease between two lower vertebrae. When I goggled it what I found didn’t seem to match my symptoms. I was quite confused while obtaining treatment for about two weeks. Finally I realized I had crossed syndrome likely top and bottom, it fit perfectly the symptoms I’d been having. The Chiro sessions have been helping to restore mobility but I feel the key to recovery is exercise and likely the exercises you are presenting. For me just walking, swimming, stretching and weight lifting have eased the pain.
Of interest also is I have knee pain on the same left side sometimes upon stepping down on stairs. I guess this is also related to Crossed Syndrome. I’m glad I finally found your site.
Glad you’re here, too, Robert! Lots more to learn and do! You’re on the right track.
I have always had a curve in my back, and cannot remember a time in my life where it has touched the floor. In doing this test I was surprised to find that my hands did not touch the floor either, and that just from laying in the “under arrest” position, there was a lot of stretching across my chest muscles. (the stretch felt very good!)
I was diagnosed with RA in 2001 and last year I was diagnosed with DDD in my lower back. I will be 43 tomorrow, and feel decades older. Morning stiffness and constant snap, crackle and popping of my joints, and now constant lower back pain is something that I live with daily. I refuse to take NSAIDS for pain or inflammation, preferring foods such as ginger-root to help alleviate pain, and have moderate success.
Autoimmune disease, in my experience, occurs mostly from immune system over activity because of gut irritation (your immune system is 70% in your gut).
I start ALL autoimmune issues by eliminating wheat and dairy and any other known sensitivities.
There is much more about that but it’s a starting point that must be done.
The exercise series will be tremendously beneficial for you but take it slow and listen and read all detailed instructions because VERY small hinges swing BIG doors. It’s all in the subtle details.
Keep me posted on you progress in the comments.
drh
Also…focus on your FUNCTION and not on the “label” of disc “disease”. You are not “diseased” and you can live a life with less pain and more energy by immersing yourself in a healing environment of thought, nutrition, and movement.
Your symptoms sound similar to mine although I have no Rheumatoid arthritis (RA). DDD was the diagnosis of my Chiropractor and after some research I found that in many people it is just a normal part of aging and does not cause problems for many. What I have is the Crossed Syndrome likely top and bottom as presented here by drsteve.
Most of my problem has come from being overweight, a desk job and little exercise along with a few back sprains.
See my previous post.
You’re right, Robert. It’s rarely the actual “cause” of the pain.
I thought everything was good but I had my husband checked me twice, and he noticed my right wrist wouldn’t go all the way down and it wasn’t pointed straight up either – it was as he put it “skewed”.
Not surprised – I sell vintage on line and that’s the computer mouse hand :>)
Just as an aside, shoes that come in one width fits all, as in medium. (I’m a AAA and can’t get them any more), shoe sellers that sell but don’t know how to measure peoples’ feet, chairs without box springs, car seats that raise your knees up and tilt your behind downwards so you’re in a jack knife position, and office chairs with pits in the middles flanked by bolsters aren’t helping our skeletal structures either.
Desk job syndrome, or computer job syndrome is definitely one of the stresses that perpetuate CPS. You must pay the tissue debt that’s created with well constructed functional exercises like you’ll receive on this site and in the training course.
I can flatten my back so my ribs hit the floor but sure enough my wrists come nowhee near the floor. which doesn’t surprise me a bit. I’ve been having sciatica for several years now and was trying core exercises but I knew I had tight muscles that needed to be released first. I think this is the answer. Maybe it will allow me to get back to yoga eventually too!
Yes, when the body comes back into balance, the symptoms often just drop away. Keep the vision of you doing your favorite Yoga poses…you’ll make it.
I was able to assume the position however there was tightness along the back of my neck and upper traps. If I relaxed and stopped pressing the bottom of my ribs into the floor, the tightness went away and my rib cage popped up.
Sounds like you may have some blocked movement in your upper back. That usually causes a chin poke and upper trap stress when the back support zone is connected.
The T4 mobilization and foam angels could be your friend. Stay LONG with the movements.
I can say my back almost hit the floor (about .5 inches above the ground), but not my wrists. Last year I was diagnosed for “adhesive capsulitis” [frozen shoulder]. My wrists do not touch the floor, even if I lift my back!
I have pretty bad damage in C4 and some damage in c5 and c6. But I can touch all points to the floor with some effort. I experienced pain in the middle of my back and neck while in the position but felt some relief immediately afterwards
Sounds like you’re on your way, Shubhada!
I can get my back straight by tilting my pelvis slightly..is this normal. Also, my left shoulder is very tight and left wrist is slightly up. It not much. Is part of the exercises to do these angels?
The goal is to connect the back support zone without pelvis tucking. But if you have a significant forward / anterior tilt of your pelvis to start with and you are merely bringing it to neutral, then that is acceptable.
Yes, angels help this when you are consistent with the exercise!
Quite surprised when I tried this exercise, which looked easy enough. At 57 years though I participate in numerous athletic and fitness endeavors (tennis, hiking and backpacking, etc.) and some sports at an expert level of competence (such as alpine skiing), I recognize that my posture is incorrect and subsequently I’m suffering with right piriformis, right shoulder, neck and right wrist carpal tunnel tension and pain.
When ribs are to floor and fingers touching floor, wrists are elevated by about three inches. Attempts to lower wrists brings ribs slightly off floor, and strong strain/some pain in pecs and neck. Do you advise repeating this exercise a few times each day to gain flexibility?
Thanks,
Corky
Yes, Corky, you can do these angels as an exercise but be sure to maintain your back support zone while you do them. They are even better on a foam roll like in the fundamental exercise series.
drsteve
Hello Dr Steve,
I can’t believe the difference between my left side and right. I did the exercise twice to be sure, my ribs were ok but when I tried to push my left wrist down it wouldn’t go down my right did’nt either but it went down a lot further. I did notice a pulling sensation across the top of my chest. Would I have to do this exercise on a regular basis?
Thanks for drawing my attention to this.
Sharon
The floor or foam angels are great to do every day to “pay your tissue debt” built up by forward flexion activities of daily life (computers and anything else you do in front of you).
Angels are certainly not the only way to do this but it serves as a good audit or self test to check progress.
Good luck! Keep us posted on your progress!
I can do it just fine but I have been working on my posture for months now. I wanted to thank you for your Youtube video where you explain “organic posture” and how thinking about pressing down works the best. It does! I had completely forgotten about this and was focusing on lifting my chest. Your comments reminded me of a ballet teacher who used to say “press down to go up”. Thank you so much for reminding me of this, it really works and makes so much sense!
Glad to be of service, Cat. Recycle gravity, baby!
haha I will also remember Recycle Gravity!! That Youtube video was so good to watch- thank you again!
I think I can do it just fine.
Wrists are slightly off the ground … about 1/2 inch
Hi Dr Steve, I did okay on this one, my wrists don’t lay flat naturally (they are very slightly off the floor) but I can get them to do so without losing contact with the floor. I’m thinking I’m okay for this one..
I did the floor angles and I cant touch my wrists to the floor. When I do, my back come up.
I have been suffering from lower back pain for almost three months now.. I do sit a lot working on the computer. I also have RA and do take medications for the pain of RA. I have been doing stretches for Piriformis syndrom and today, I can stand without pain in my butt. I have also been riding my bike. I started using Capzasin on my back and butt and have gotten some relief with that.. What other exercises or stretches should I be doing??? Thanks for the help.
Great, Kathy! You’re off to a great start. There’s no reason why you can’t do the fundamentals exercise series found on the dashboard. Just pay attention to the detail.
I do not have any pain anywhere. My ribs are to the floor while my wrist and back of head touch the floor.. I can do this very easy..
Dear Dr. Hoffman
May 2, 2012 I was bending over, just scooping dirt out of a pot. I felt a BIG pop in my right buttocks. I could not stand up stright because of the pain I had in my buttocks, then over to my side, into my groin down the front thigh. But in a few minets I could stand up stright, but I knew something wasn’t good. So I got home. By the next morning I had extream pain sitting, walking, and standing. I could however crawl. The only thing I could do to keep the pain down was laying on my left side, and my electric blanket warmth helped too. I couldn’t even move my right leg without major pain. And now my right leg is very weak, with numbness from my knee to my ankle along the shin bone and to the inside of my leg. Well I bet you can guess the fun I had getting to the ER.. Where I was just told it was sciatica pain and given some pain pills. I did get a MRI done, that was real fun, I could not lay on my back so they did it while I laid on my left side. I do have the report and could send it to you if you would like or I could just type to you the Impression of the reoprt.. Well everyone keeps asking me how my back is and it doesn’t hurt and has never hurt. So I went on a hunt on line to see what is under your gluteus muscle. So by doing that I found out about the Piriformis muscle, So I think I tore that muscle or something. I was in bed for 3 weeks before I could walk without pain. That is if I didn’t turn my right leg in certian positions. Now 6/8/2012 my right leg is still weak but is slowly improving, the numbness is getting better. But the best is now pain.. Now the middle of my right buttocks where the pop occured still gets achy.. I found on the net about the Piriformis and some exercises for it.. So I have been very careful doing the yoga, and I have been bouncing slowly on an exercise ball for 5 min a day. Now I found you and how to streach that muscle the correct way. Which did make that place very achy, but I feel in a good way… thanks
I am hoping that you can tell me why my right leg got so weak and what I should do about that.. The doctors that I have seen just tell me that it will take time. (So what does that mean)
I can’t wait to watch more of your video’s..
Have a wonderful day..
BJ
BJ…. sorry I missed this one. Get a good evaluation from a chiro or PT who knows the Mckenzie evaluation method to rule out disc related conditions. You do NOT have to have back pain for the problem to be coming from your back.
Definitely rule disc out first. The way you hurt it is classic for disc injury and possible end plate fracture.
Where are you located?
did this one fine–ribs and wrists on the floor easily–not sure about neck.
No problem with wrists touching the floor
However when performing the floor angels when on the foam roller, could only get to around half way before hitting my limit. Couldn’t get anywhere near the top like yourself
It will come with practice, Ben.
Surprisingly, I was able to do this one fine. :o)
Why surprisingly, Cindy?
I have a reverse curve in my neck and a lot of tightness in my upper back and upper chest….so I did not expect to be able to do this one very easily. Plus I have some of the forward head syndrome going. I do visit a local chiropractor regularly but I have recently realized that I need to do more stretches to balance out my body. And that is how I found you! Love your site and all the info you share!!! :o)
The reason I asked is that a lot of times the problem is NOT with tightness but rather weakness and poor endurance of the deep core stabilizing system that gets “covered up” by mental, physical, and nutritional stress.
Glad you’re liking the site!
I was able to keep my back flat the entire time. However, I have a flu and might have pneumonia, across my upper chest was VERY tight.
However, my wrists did not stay real flat. I have arthritis in my joint between my thumb and arm. The surgeon wants to do what he calls “a knee replacement for the hand” and says I will have no more pain . I am concerned about flexibility. I work long hours on a computer. Right now, my thumbs are retracting underneath my hands.
I would be concerned about flexibility, too! Seek soft tissue treatment like Active Release Technique, Dry needling, and conservative care if you can before going straight to surgery!
i can get my ribs on the floor but only my fingers touch, the rest of my hand and most of my forearm stays off the ground. i had pain in the front of my shoulders and in my chest when doing the exercise. i have had two whiplash injuries and have carpal tunnel and, i also suspect, hashimoto’s disease.
Sounds like stress induced muscle imbalance / upper crossed posture. You’re in the right place.
Hope this is the route I am meant to take to send you my comment on this self test, as could see no other way to do that.
I can keep ribs connected to the floor and neck is long and head comfortable, upper arms up to elbows are on floor, but lower arms cannot as if I forced wrists down, ribcage would pop up. so I do seem to have the syndrome.
Keeping the ribs connected in the back is the whole key, Pamela!
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.
The fundamental exercise series will get you started, Kimberly. Also watch for the training course and and coaching program to re-open soon.
I have no problem doing this one, yeah! Thank you for posting all this great information.
You’re welcome, Marsha!
Hello Dr. Hoffman,
I was able to pass this test. I didn’t have any difficulty assuming this the position.
excellent!
My ribs touch the floor but nit my wrists. Suffering from pisiformis right side and back issues. Had a 3/4 fusion five years ago
The fundamental exercises will lay the foundation. Watch for training course and coaching program to open for more help!
Hi there Dr. Hoffman
I can do this Floor Angel…with a intial bit of protest between shoullder blades upper part of trapizeus.
I have had tight tendons in right arm to centre of hand, which tightens and loosens (cool flowing feeling) most days for the last two weeks. The most noticeable thing is taking a deep breath and on release I get a annoying throb to the right of the wrist below where the hand meets. I also had a couple of shooting pain upper chest, same side, a odd cold water trickle feeling down inside of front quad muscle a couple of times.
My neck is annoying always been tight throughout career with sometimes odd severve headaches base of neck at the back usually gained after sleeping.
Because of the recent wrist arm had thing I have done a bit of research and no physio mentioned scalene muscles and I have been lightly massaging these which provide huge relief, and the sore points on the inside of the shoulder blades relieved with a squash ball, but has not taken the throb from my wrist on deep breath thing.
I am a signwriter, computer work is a bit part of it but I can take breaks it has been stressful busy work for the last 6 months, I ride mountain bikes, and motorbikes, everything I do if forward movement!
I think I may have a irritated nerve.
Cheers from Erin
As I began reading I was thinking scalenes and dysfunctional respiration. Interesting to discover they are indeed a “link” for you.
I would consider some manual therapy to scalenes by a good bodyworker or Active Release Technique provider (preferably also a chiropractor so he or she can address any rib dysfunction and spinal dysfunction.
Keep us posted on your progress! Hope to see you in our online training course someday!
drh
Thank you Dr. Hoffman for offering participating in self-care. I am a RN, LMT. 2009 was injured while docking a patient in PACU [post anesthesia care unit]. Initial diagnosis R T7-8, T8-9 traction/compression spinal nerve root injury. Diagnostics 2 months post injury revealed a syringomyelia T6-10. Chronic R thoracic neuropathy is a main component of a “cluster” of symptoms post injury.
I pass the test, however, my neck extends lifting my chin toward the top of my head. When I bring my chin back in to a neutral spine position by ribs lift off the floor…
Am looking forward to working the exercise series.
Resisting surgery and prescription medications. Using CNMT and qi-gong to self manage pain.
Diane
Work the exercises for sure. You’re on the right path. Maybe get involved with our full training course for more individual help when it re-opens.
Wow! Was I surprised! I was thinking I should be able to do this with no problems. I’m not as flexible as I thought! This was a little more difficult than what I expected. I am able to keep my ribs anchored, but I do have to think about it. My left wrist comes up off the floor about an inch. No problems with the right wrist.
Being able to stay anchored into your back support zone is everything. Glad you found one of your key links.
Hi Dr. Hoffman, I was able to keep my back flat. However, there was about an inch under each of my wrists and I was able to keep my neck mostly flat. Upon trying to completely flatten my wrists and neck, I did feel my back wanting to rise. I was able to force the back and the wrists/neck flat, but it was not comfortable.
Chris
Classic, Chris.
Lots of causes possible. Lack of upper back mobility. lack of shoulder external rotation, and deep core stability amnesia top the list.
I am a computer technician and I spend most of my day working at my desk. Posture has been a priority for me over the last few years since I really started getting bad neck and back pains. I also get phantom pains in my arms, wrists, fingers and ribs.I get tension headaches and strange stretching feelings in my temples and upper head area. After I get involved into what I am working on at my desk, I tend to pivot forward at my middle back and really get hunched over. I don’t really notice it until I have been in the poor posture for a while. I usually get burning sensations in my shoulders and upper/middle back as well. I feel that I am so tight that I am being pulled forward. I attempt to sit up straight when I first get to work, but I cannot keep the good posture. Stretching some of the tight muscles does make it easier to make better posture initially, but I never do any strengthing exercises.
I can make my back flat against the floor, but if I relax it comes up. My wrists are about 1 1/2 inches up.
Work the foam angels!
I’m having a sciatic issue as well as bursitis but am managing to get my ribs close to the floor when attempting to flatten the wrists. the wrists won’t flatten fully. I “do” have a posture/stress issue being behind a pc all day and I try to be aware of posture but that falls by the wayside in intense situations. Just got a new pc chair at home which does help me to sit straight but being tired in the evening allows me to slide down in “the-position” again. I watched your crossed leg sciatic exercise that I can do at work and will be trying it several times a day to do a piriformis stretch .
Yes, it’s all about building endurance in the anti-gravity system. Any kind of stress draws you out of it so the goal is stress reduction at ALL levels to experience the constant feeling of growth, expansion, and renewal. Not easy but a worthy goal.
I can touch either wrists to the floor or fingertips, but not both at the same time. When either wrist/fingertips is touching the floor, the other is ~10mm from the floor.
Is this good enough or not?
Better than most Jennifer. Keep working towards flat wrists with back support zone connected.
I definitely have a problem, I can keep the ribs on the ground and chin tucked in, but my arms come no where close to the ground.
It’s a good thing your nervous system can be re-programed to be balanced! Sounds like your shoulder mobility could be an issue.
Let’s just say I am a mess :). Back up and hands up. Ugh.
You USED to be a mess, Jillianne! Now you are in the process of getting balance back to your body and your life!
With some concentration I am able to keep my back down, neck straight and left wrist/fingers on the floor, but my right wrist just will not go. I would have to point my fingers toward the ceiling to make the right wrist touch the floor. Holding everything in position is not very comfortable or natural feeling either although it’s doable.
It should continue to feel more comfortable as you continue to reverse the crossed posture.
Back solid on the floor, including lower ribs. Neck is straight, but none of my wrists or elbows touch the floor. Can´t get up from the floor without help!
The series should help build your strength as a first step!
Back, lower ribs, both hands and head on the floor. I could tuck in my chin but the back of the neck is about two inches above the ground. Is this normal because there is always a small curvature in the back neck?
Yes, the back of the neck is not supposed to be touching the floor here. Just make sure there is no chin poking.
hi steve
my question is re flattening of the spine and should we do so? stuart mcgill advocates the putting of our hands underneath our lumber area to keep spine in a neutral position and that “flattening” the lower back has actually already flexed it.
can you please verify what we are supposed to be doing with our spines specifically during supine floor exercise.
thanks
Hey Cliff, as you’ll see in the “baby back” exercise in the series, we keep a small space above the sacrum. The “flattening” is at the thoraco-lumbar junction at the base of the rib cage. Stu’s curl up accomplishes this same connection as he cues to “lift the sternum straight up.”
We just start with the intention of connecting the back support zone before anything else since it is a prerequisite to all meaningful movement in the developing human.
Hi Dr Steve,
Can keep my lower rib age down and my head is i pretty close to the correct position, but my wrists are about 6 inches off the ground!! I’m 56 years old, is it too late to hope for much improvement??
Never too late for improvement, Nancy! Start with the fundamental series and consider the coaching course when it re-opens.
Hi,
For 4 years I have pain in right hand side of neck radiating down my right arm in to my thumb with burning sensation all over and a very stiff wrist. I am told it is nerve irritation but nothing seems to work to relief the pain – physio, chiropractor, acupuncture, etc – neurological pain meds don’t seem to work either 🙁 I’ve worked in IT for 20 years mostly sitting at a desk stressed out with very poor posture and over the last 4 years I’ve been chronically stressed in my personal life with infertility / IVF / miscarriage / etc – so I am guessing all this is not helping my recovery.
Any advice would be greatly appreciated.
Kind regards
Paul
Hey Paul…Work the fundamentals series and be sure to properly evaluate and treat any scalene trigger points / dysfunction if you have not yet done so. This post might help: http://www.gettoyourcore.com/how-to-get-a-good-full-breath-for-pain-relief-and-more-energy/
I was able to get my back flat to the floor and let my wrists relax to the floor.
I can almost get my wrists down- left is up about a half inch, right about a quarter inch- ribs down, but when I try to get writsts down, it strains my neck and it’s an effort to keep low back down.
I can do this ok but have a pulling feeling under my arm pits in the chest area and on the top of my arms going in the shoulder area. Is that normal?