There’s something I learned from a nutrition mentor a few years ago about what it takes to totally transform your body with diet.”First…you must master the fundamentals!”
The same goes for transforming and maintaining your active and youthful posture!
So for your exercise solution video, I pulled 6 fundamental but extremely powerful exercises for pain relief and posture transformation from our comprehensive “Reverse CPS Now!” Home Training Course.
It’s right at 20 minutes long and you’ll be getting the same cuing and detailed instruction that our individual program clients learn at our facility.
CLICK HERE for the Fundamentals Series.
I would be really surprised if you didn’t feel an IMMEDIATE sense of relaxation and centered power as a result of doing this “fundamentals” series.
And relief from low back pain, mid back pain, neck pain, headaches, and more is often a nice side benefit, especially if you do them a couple of times a day!
Dr. Steve Hoffman,
I am so very excited to start applying all your tips and training.
Keep us posted on your results, Janet. Glad to have you here!
Hi! I have Piriformis Syndrome on my right side, Bursitis on my left hip, and I broke my sitting bones ( ischium & pubic) bones completely into last June. Needless to say I have been in severe pain. I have had physical therapy for the piriformis only. No insurance, so I could only go for 5-6 treatments. I have been doing the piri stretches, I am noticing some relief finally. How long will it take to heal & not hurt so much. I am so sore & stiff in the mornings.
Thanks, I am looking forward to getting better with ur help.
Thank you, Barbara
Hi! I didn’t leave a comment on the first test so I am posting results from both here. On the first test the back of my wrist was about an inch – maybe two off of the floor. On the second test, I was able to keep my back on the table and my leg on the table but my angle was a little further out than the woman in the video. Thank you!
I am 28 years old and have been feeling cronic pain shooting down my right leg and buttocks area for years now and it’s only been getting worse. I also feel pain in my neck on the right side and shoulder area. I have seen several Chiopractors, Physios and have even tried acupuncture.
All I find is that they can’t figure out what is wrong with me and I end up spending all this money only to get no solution. I have resorted to staying home all the time and not being active at all. I used to be the life of the party and now I feel like i’m a grandma.
It’s coming between my marriage as I’m always in pain and depressed and my husband is naturally getting tired of it.
This is my last resort! I am praying that the excercises will help me concur this pain I’ve been feeling for years.
Fingers crossed this is the begining to a healthy me!
Hanifa, did you get any answers or relief? I’m about the same age as you and with the same type of pain — please see a doctor, not just a physiotherapist. My family doctor referred me to an orthopedist, who took one look at an X-ray that I had gotten elsewhere, and said “This isn’t enough for me to diagnose the problem. You should get an MRI.” This is because x-rays or external examinations can’t show the soft tissue inside your body, like muscles, nerves and ligaments. However, he also said the location of my pain might indicate sciatica (the nerve running down the side of our body is being pressed). Please look it up because it sounds like you might have this too.
As for the possible cause — your doctor should check for and rule out a couple of things. First, is there any curvature in your spine? I recently developed a small S-curve in my spine (scoliosis). After years of studying in a cramped college dorm room, hunching on my lower bunk bed because I didn’t have a desk, my shoulders and neck now curve forward quite badly. This is probably yanking on my body all the way down the spine. Hence the pain! Poor blood circulation also contributes — I get bruises on my legs very easily, feel dizzy when I stand up quickly, and am starting to get spider veins around the outer sides of my knees.
If you have any of these issues talk to your doctor specifically about them and ask how treating them can possibly help your leg pain. An orthopedist will also check the spinal discs for any swelling or other problems. If you have a history of osteoporosis in your family, or if you feel any pain in your bones or joints as well, ask about a bone density test. Have your thyroid levels checked and bloodwork done to see if you have any vitamin/mineral deficiencies that contribute to pain or a lack of mobility.
Nourish your body, and do strengthening and lengthening exercises to be able to stand up straight again. Become active and flexible with good posture. Even if you don’t have any of the problems I mentioned, this is still the answer. It might just be that your legs & back are under too much pressure from being stuck in the same position all day. At our age it’s still possible to reduce a lot of the pain. This is what all the doctors have told me so far and I am starting to experience good results with their advice after just a few weeks. Wish you well!
Dr Steve, just discovered you on YouTube, went to your site and have signed up for the free videos. Struggling with head-jutting-out posture – probably from 50+ years of desk type work (computer programming). Hoping your approach will help. What is a good brand & source for a 6" x 36" foam roller? Found this on Amazon:
Thanks, Leonard from Knoxville, TN
Not sure about that brand, Leanard. Never used it. Give it a try and let me know if it holds up. We use the axis brand from optp. http://www.optp.com/AXIS-Silver-Roller?cat_id=28#.Ucb0A5wmySo
Hi, welI I have failed dismally. Can get ribs flat but no way elbows and hands, I am struggling with left shoulder impingement, many trigger points, headaches, and right scapular issues. I really hope I can get some help here,
Sound like it could be for you, Jo.
It appears I have the lower cross syndrome. But not to bad. When I laying down my lower legs were elavated a bit. As mentioned I had a MRI 3 years ago with L4 L5 S1 mild buldge with mild stenosis. A hell of a lot better since then with a great pyshical therapist and chiropractor. But can't sit for any longer than an hour or so. I'm very fit and workout daily tread mill 30 min weights 3 days a week. Just can't over the hump help!
Hello. I was wondering what is the best type of surface to sleep on and pillow or no pillow?
I got rid of my mattress because I thought it was bad for my back. Was sleeping on the floor, but I would naturally roll onto my side during the night and the floor would hurt my hips so i got a memory foam pad. 4 inches thick. My neck seems to be progressively getting worse.
Your exercises are really helping a lot and are starting to ease my frequent headaches, but I am not getting a good nights rest lately and really need some info on correct way to sleep. I have heard so many conflicting opionions.
I have a memory foam pillow and a chiropractic pillow with several cores with different firmness to them but they both hurt my neck.
Any help would be appreciated.
This might help you, Cindy! http://www.gettoyourcore.com/best-sleeping-position-and-how-to-get-out-of-bed/
I was watching your youtube video on what good posture really means: (NOT lifting your chest up, NOT squeezing your navel in) instead, think of THE FOUR POINTS of your body (2 hands, 2 feet), and moving away from them.
But I have trouble understanding that concept. Do you mean that your ankles move INTO your feet and your femurs AWAY from your feet / your wrists INTO your hands and biceps AWAY from your hands? Or is it the opposite?
Please explain what you meantt by being more specific or using an example.
Self Test 3: Was able to maintain support points in back with knees bent, but struggled with maintaining contact with floor when extending the legs from table top position.
Just went through the free series and am looking forward to beginning these exercises. Just had rotator cuff surgery twelve days ago so will probably be a few weeks out on most of them. Biggest issues that I experience are lower back pain and incorrect breathing. Very interested in the complete program you offer. Thanks for your work
Dr Steve, I haven't done the free series, yet, but I will and I am positive that it will help me tremendously. Thankyou so much for all the free info. Have you ever heard fo Dr. Steve Brule? ha ha I think ti would be so funny to have him "do" one of your videos for you. I think of him every time I read "Dr. Steve."
Hi Dr. Steve,
Ran across you on YouTube. Looking forward to trying the tests, but need my husband to help me get on the floor. Have had 15-16 years of leg cramps and knotted, painful tendons at ankles and knees. Getting to the floor and up again usually causes cramps. I sleep on my back for about 5 hours at night, then the cramps and pain get me up. I am 66, slim and active, but cautious about the way I move. Talk about stress! Thank God I am young at heart! Would love for my body to catch some of that! Thanks for this encouragement!
Lots of cramps can indicate vitamin and especially mineral imbalances and deficiencies, Mae. Seek out a functional medicine practitioner who can help you balance your nutrition. Magnesium sounds like it could be your friend.
HI Dr Steve
Thanks so much for all this free assistance. I will certainly be putting it into practice immediately as the tests showed that I have what I would call ‘minor’ CPS? So, at 52, what better time to start correcting it. I have started a couch to 5K running programme lately as well, so I’m sure these corrections will help prevent injuries and things. So far, so good.
Keep the feeling of the connection you get from baby back and baby belly while you run and you’ll be more efficient. Pubic bone forward is a good cue.
Crossed posture? Yes, I have that big-time, and the fundamental exercise series has already made a difference in just a few days.
The question for me is: what do I do when years of predictable standing, sitting, and moving habits go out the window and leave one feeling unbalanced and uncoordinated . . . because natural seems so unnatural?
I am standing straighter, feeling more relaxed, feeling less pain and strain.
But there are moments when years of bad habits start fighting with a couple of weeks of new awareness. I get clumsy, muscles feel tighter than ever, I completely lose my sense of rhythm, I find myself hyper-aware of one side of my body or the other . . . I am a discombobulated mess. If I lie down on the floor and do some exercises, it passes. But of course I can’t do that at work or at church or at the grocery store.
How can I ride through these moments of confusion?
Yes, years of programming will want to keep their dysfunctional flag planted, Edith. It’s called cognitive dissonance.
Once you re-set the good feelings enough times through the exercises, you will have cut a deep enough groove in your brain pathways to be able to access the new functional pathways more readily…making the dicombobulation less and less of a force.
Just re-imagine the same good feelings you created in your practice and your CNS will lead you back onto the right path.
Hi steve – I failed all exercises. I am convinced i suffer both upper and lower cross syndrome.. I have seen various people over the years. none have taken into consideration stress. My problem with corrective exercises is my quads always ache are painful more from doing them
Yes Rob, stress, no matter what the source…mental emotional, nutritional, chemical toxicity, pain, poor movement patterns…all need attention.
I’m always amazed at how a clean diet and emotional release can affect pain levels.
We address all 3 pillars with the CWI training course. Check it out at http://www.corewellnessinstitute.com
We will be re-opening enrollment soon.
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