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FAQ’s
Dr Steve,
Have tried the angel, can keep my ribs down but cannot get my wrists flat so have the syndrome!
Have been told by doc that I have degeneration at C5/6 level.
Knew that posture could help but could not understand what good posture was, or how to get it, tried to correct posture but it felt tense and unnatural…. then I found you! I got it! after watching a few of you videos. Woke this morning and my neck is not nearly so stiff. Hope this can reverse some of the damage to my neck.
Thank you very much. I am telling everyone I know about you!
Regards,
Wendy.
Scotland.
Thanks for the kind commment, Wendy! Posture SHOULD be very natural and organic. Your central nervous system knows what to do. It just takes the proper INTENTION. Keep pushing away from your support points!
Hi, just tried the angel and have the same problem as Wendy — those wrists and forearms can’t make it to the floor.
Going to try the Lower Crossed Syndrome test now. I’ve been suffering from what I’ve diagnosed 🙂 as piriformis syndrome, but have other back complaints at times, so I’m interested in learning more.
I’ll be reporting my pass or fail result (although I have a sinking feeling I know it won’t be a “pass”).
Look forward to hearing about your progress, Mary Ellen!
Hi!
I didn’t pass your test and it started to get painful long before I reached the floor with my hands.
About a year ago I managed to get rid of some trigger points around my shoulder blades with a tennis ball against the wall. The pain disappeared but at the same time my shoulders and the outside of my upper arms started to hurt instead (the pain has increased slowly).
I think it is some kind of impingement of both of my shoulders.
Yesterday I started to do your exercises. I can’t do all of them because my shoulders are really sensitive. It is even painful for me to do basic things like getting dressed and carry shopping bags.
I am very inspired by your videos and I will watch them all to get my posture right. By getting my posture right I hope to cure my shoulders.
Thank you very much!
Bye for now, I’ve got some great videos to watch! 🙂
Best Regards
Eva
Thanks for your comment, Eva. Search “shoulder” from the search box here on the blog. It might help you.
Hi!
I’m able to keep my wrist/forearm flat and also keep my ribs on the floor.
I currently have (I believe) a subcromial impingement in my left shoulder and that exercise causes a lot of pain – so just one arm was tested. I’m working on the shoulder with some basic exercises and am hoping that strengthening my core with some of your suggestions will help to avoid this in the future.
Good information here – thanks!
Regards,
Don
Be sure to put “shoulder” in the search box on the blog, Don. There’s several posts that might help you.
Glad you found us! Lots more to come.
drh
Hi Steve,
I tried this and I can get my hands down to the floor no problem but I do feel I have to concentrate on keeping
my ribs down.
classic problem. the back support zone connection is critical so keep working!
I have failed all three tests!! I really need help.
Start with the free series, Barbara. If you would like more training and more personalized help, consider the online training course at the Core Wellness Insititute.
DID THIS ONE WITH HARDLY ANY TROUBLE JUST NEED TO CONCENTRATE ON HOLDING BY BACK TO THE FLOOR . BUT NOT PAINPAINFUL
Good Janice. Build that endurance of the deep core system and you'll have more power and more energy.
Can’t get anything other than elbows to touch the floor. What now?
Free series will get your thoracic spine moving and your chest and shoulders opened up. Keep me posted on your progress.
drh
I nearlly past the test but the wrists didn´t reach the floor. I did some tension and relaxation excercise to see if I got rid of tension along my upper spine and along the front of the chest. It worked allright.
The T4 mobilization is crucial to improve this. Give the free series a consistent effort for a week or two. For more help consider our comprehensive training course HERE.
I needed to press a bit to get the wrists down, but the ribs stayed on the floor. Thank you for the test.
You're welcome, Shira!
Dr. Steve,
There is some real misunderstanding “out there” about how people in health-related professions need to make a living from their work, be they body workers, counselors, or whatever!
There’s no need to take to heart the criticism of one person — who likely has some money issues or is addicted to judgment. I watched your Part. 2 clarification and now will get back to the nitty-gritty of learning from your educational videos.
Thank you a gazillion for all your free stuff. You are indeed a very giving person!
Blessings.
Thank you, Shira.
And you're welcome for the free training. I wanted to make some fundamentals available to all.
drh
SiIting/Standing Test – I’m a 9 (at age 79). Sat down without aid, and used 1 hand to get up. Guess there’s some life in the old gal yet, eh? LOL
Wow, that's awesome, Shira! You're ready for the next 50 years!
Hi Steve,
Just took the floor angel course. my left arm and shoulder was more flexible than my right arm and shoulder. My right arm and shoulder is where I have the most pinchingness 🙂 my right arm is off the floor about 6 inches
Work the fundamental exericises in the free series and if you need more help figuring out the shoulder consider the comprehensive training / coaching course
The Self Test floor angle was a piece of cake for me. No Problem
Great, Marlene!
I’m totally tight across the shoulders and upper chest. I blame some of it on my elbow dislocation because it was never the same after that and wouldn’t straighten properly. As a result the muscles in my arm, shoulder and wrist have caused problems but I know that’s not the only issue.
Yes, any injury will cause these stress induced muscle imbalances, Wendy. But addressing ALL stress is the key to the kingdom where good expansive posture feels more natural and easy. Stay with it and keep me posted!
drh
An update for my situation:
Some increasing problems with back and shoulder muscle spasms and pain led me to research trigger points. I’ve been working on various trigger points in my back, shoulders and chest for the last couple weeks and have reduced the gap between my left wrist and floor by probably 50% – left wrist almost matches right wrist now. Another nice side effect is a reduction in the pain/tingling when having my left arm outstretched in the foam angel.
– Mike
Awesome, Mike! Yes, trigger points can have far reaching effects. Keep it up.
I had no problem with the floor angel
Good day
I ca do this test easily, with the wrists, ribs and head. So I guess my headaches and neck pain must come from somewhere else !
Lots of causes for headaches but there is an answer somewhere.
Hi,
I had no problem with the Floor Angel.
I have been trying the ideas about the height of my computer screen for some days now and combined with exercises I have less pain in my head and neck.
Thank you for your help.
Glad they've helped! Ergonomics and activities of daily living are critical to address. Thanks for bringing that up!
Have tried the angel, can keep my ribs down but cannot get my left wrist flat
I thought I would have trouble and I did! When my back and ribs are flat to the ground I can get my elbows to touch the floor but my hands are about 6 ” at least off the floor and I feel real pain from under my armpits all the way down to my elbows. It is also a real effort to keep back contact with the floor. I am 67 and there is so much work to be done to change years of bad habits!
Good thing the brain is plastic and changeable, Carolyn! Consistent corrective training will pay off. It's great to have you as a course student. Get ready for a journey!
Doc,
When I lay down, my wrists are about two inches off the ground. My neck looks the same as the demo above (according to my wife), but I do feel alot of tension in my chest upper shoulders and neck (front and back).
Thanks for your help.
Be sure to get a foam roll, David. Work the angels in the free series. It will help a lot.
I did ok on this test. I was able to complete it but had pulling and tightness along my chest shoulders and neck. My husband felt the same tightness but could not lay his right shoulder or forearm or wist on the floor.
Pulling and tightness is very common with CPS. Regarding your husband, sometimes old shoulder or arm or neck injury can cause the one sided tightness.
dr steve,i watched you as posturedoc on youtube and felt hopeful about my pain.so thank you so much!
i could easily do the correct posture for the self test no 1
You're welcome! Thanks for putting forth the effort yourself!
Dr Steve,
I was unable to get both my right & left wrists down to the floor and unable to bring my arms up over my head for the angel while keeping my back/core engaged. I did your exercises today & noticed increased pain relief in my lower back by about 50%. I have suffered from back pain for many years, went through PT, LESI,s & back surgery in Dec. 2012. Currently, I'm back working with a excellent PT & we have finally zoned in on my upper thoracic area & find I'm having referred pain down to my low back. Finally, some hope in site! I have also made an appt. with a massage therapist that specializes in myofascial pain. Hopefully, between you, my PT & MT I can get to a point where I can return to my profession as a pre & post-op nurse!
I am honored to be part of the team, Nancy! Consider the full training / coaching course and we can communicate through the comments on the site and get you through this.
Dr Steve
I was able to get my right arm and wrist to the floor no problem but my left wrist doesnt touch, when i force it i get an uncomfortable feeling in my shoulder blade.
I think its years as playing as a professional cricketer which has resulted in a neck and shoulder injury so it may have caused some imbalances in my upper body.
Will work on the exercises and hopefully see some improvement on the left side. If all is well i will incorporate the exercises into the coaching sessions i run at my cricket club.
Regards
John
shoulder mobility is often primary to neck problems. it will be interesting to see how the fundamental exercises serve you. If you want more personal coaching consider the full coaching / training course. It will give you lots more training you can pass on to your coaching students!
Did the self test… failed miserably.. also have a slipped disk. Where do I go from here?
David, if you so a search for "disc" in the search box here on the blog, you will find several posts with resources to deal with disc issues.
drh
Hello Dr Steve,
I was surprised by finding this quite challenging, and by my ribs lifting as I'd assumed I'd only got problems with my lower back – have a herniated L5-S1 disk, but have also had problems with C4-C5 in the past.
Are there some excersies to do that will strengthen my core to help with both? Is it a question of repeating these tests as excersies?
I tried the hip glide and have burning in my back now which I'm taking as "good" for now…
Thank you for these resources!
Jess
Jess, as long as any radiating symptoms in your legs improve the discomfort in you back could be OK.
You should have been emailed the link with all the fundamental exercises when you signed up on the blog. That is the set of exercises to reverse CPS and are a good place to start.
drh
Hi Dr. Steve,
I did the floor angel test and could not keep my ribs connected to the floor at all which was not a surprise to me. My left wrist went down well but the right one was off the floor about an inch.
I had brain stem surgery about 15 years ago and seem to suffer a lot with my neck and mid back. I have a wonderful chiropractor and massage therapist who have gotten me a long ways, but am needing more help with my posture.
I do fitness faithfully twice a week, but lately it almost seems like it is making my posture worse in certain ways. I stumbled upon your website while looking for any possible answers and was very excited. Wish you were closer so that we could work together in person. 🙂
Thank you so much for all your free resources and I look forward to see what i can do myself to make a difference in my overall wellbeing.
Regards, – Rebecca
Very good test. I am very tight across chest (? pecs/deltoids) and shoulders however I was able to anchor ribs and keep both arms and backs of hands to the floor. No extension of upper spine or neck. I am not sure how much is due to maybe a developed 'body awareness' as I am a Pilates teacher.
I was told about this site by a fellow pilates teacher who highly recommended it. It looks very helpful and I will be working my way slowly through the tests!
thanks
Sharon
I passed with ease. Just a little tightness on chest.
I could not connect my ribs to the floor. My neck was arched. I could not get my wrists flat on the ground. I know I have a lot of work to do, and am excited because I think I have finaly found something that will be helpful.
I am very grateful for the wisdom I have seen so far.
Thank You!
Carol
Hey Carol, be sure to keep the back of your head supported so your neck stays neutral or “centrated” while you do exercises on your back. I’m glad your finding the content useful!
Keep us posted!
drh
I had no problem with my back being flat against the floor but I could not get my wrists any closer than approximatly 6 inches from the floor
Head, shoulders and elbows down, ribs up and right wrist about 1" off the floor, left one closer to 2" short of contact.
I do too much work with my head down and arms forward, so the results didn't surprise me.
Dr. Steve,
I'm Okay with the 3 CPS tests! But I feel discomfort on the rigth shoulder doing the thoracic extension drill on foam at the end range. I started to do the 7 fundamentals and…work on thoracic an hip mobility!
Thanks
.I have been following a fitness, stretching and yoga routine for many years and tests all OK.
Cheers
Haydn
Dr. Steve.
I tried the angel test…………..well I'm no angel!
Keeping my back flat was no problem. The nearest my wrists got to the floor was 6 iches away.
I'm currently been treated by physiotherapist for impingment of shoulder and rotator cuff tendenitis as a result of car crash.
Thank you for information on posture. I'm tuning in and making adjustments.
Regards,
Helen (Ireland)
Stay the course, Helen. I hope some of the material here helps you! Keep tuning in and making adjustments and your brain and body will change.
I can connect my ribs to the floor but my hands are way up! I have pain in my right lower back, my shoulder blade on the right hand side aches occaionally, pain down the right leg and a heavy right foot and pain sometimes in the right hand side of my neck, What a mess!
I have a very physical job, however i used to be very fit but have put on over a stone, I think this is due to being so tired when I come home from work that I don't do any stretching or cardio anymore.
I am going to have to look at the videos, but am struggling to know what to sort out first.
tested ok on this one
I can get my arms/wrists flat and my back flat; however, I can feel tension across my chest, shoulders, and biceps.
I could get the position with a bit of control, but my natural tendency was for my back to arch off the ground and my wrists to pop up a bit. When I held my back and wrists down, I could feel a a moderate stretch across my upper chest.
I was able to get my wrists down and keep my back on the floor, felt tightness across my upper chest and shoulders, but had trouble with my neck and head in the correct position. I am kind of new to the back pain game–2 months ago I had severe lower back pain, did physical therapy for 2 weeks–that's all I could afford–so expensive. After my lower back muscles relaxed and muscle pain disappeared I was left with a sharp pain that ran from my lower back through my butt and a bit down my leg. I found your video on how to do the piriformis stretch and kept following the links..I really hope this will work for me, I will explore the rest of the videos and see what happens. I do know that I need to strengthen my core and am looking forward to learning specific exercises I should do. thank you
Keep us posted on your progress, Kathy. A lot of people get great benefit. It’s possible you will, too!
Well, took this "test" and, sure enough, I need work! Can get my arms & back of my hands on the floor fairly easily but my rib cage is not touching the floor (back arched). In order to get my rib cage to the floor, my hands have to come up 6"+. Are there excercises to help correct that? Videos? Maybe I'll find the answer to that as I work through the free videos?
The free series will help a lot…the comprehensive course into is at http://www.reversecpsnow.com/course-enroll-2013
Hi Dr. Steve,
My sister introduced me to your site about 2 years ago. I've saved the info in my inbox since then. I did pass the test but was very surprised I could keep my shoulders to the ground as I have a problem with sloping shoulders. I was able to keep ribs to the floor but have a very stiff neck when lying in that position. There was a good stretch (like Ben described) through my chest area while in the position.
I also failed to mention that I have had 3 major neck injuries and a recent car accident in which we were hit broadside and I received a severe whiplash. Have been recovering from that trauma and still have much stiffness in the C1-C3 areas and lots of pain in my neck behind my ears down to the shoulder area. Have had lots of massage therapy and physical therapy.
Always make sure your neck is neutral with a pillow or small folded towel any time you lay on the floor, Kary. There should be no neck stress or other tension will develop.
Yes, I do sleep with a great formed pillow for support and also at yoga. But seems I want to have one at all times! Thank you!
Hi,
left arm: no problem at all, right arm-ellbow doesn't touch the floor ;-(
Right shoulder is my problem for about 8 month. Can't move my right arm fully to all directions.
hi could do this feel tight stretch when I had my arms at full overhead. my wrists were touching the floor just I couldn't push them down my ribs had good contact.
I have no problem doing this test. I feel no stretch or any pain to do it. Thank you for the test. You do not have to reply.
Hi,I did the angel test and my wrist just touch the ground,but I had tightness on right side of shoulder as I have had an injury there.
Kathy
Right arm no problem, the left side is yet a different story, as I have had a fractrue of the upper left arm (the golf ball, as you call it) and the healing process is still going on, not to slow, but annoying enough. Every one says that I have to be patient as once you reach the age of 60…. anythig can be a surprise, or a discomfort…I am still in theraphy, and a lot of work with hope to be my old self, rahter sooner than later!
Thks for the test, it helps to be aware of one~s capabilities, regardless the injury state I still face.
You’ll make it through, Ljiljana. Keeping good functional posture during the healing process will prevent a lot of long term difficulties.
I realized that my left elbow was too low. It seems that the line from elbow to elbow should be straight with a 90 degree angle at the elbow. Felt tight across my pecs and deltoids, but I was able to do it.