BELOW: NEW “Shift / Lift” Self Test Picks Up Even The Most Subtle Cases Of Deep Core Amnesia
The ability to BREATHE correctly and the ability to “anchor” your body for efficient, strain free movement is crucial for protecting your joints from degeneration.
In addition, this core awareness will allow you to “recycle” gravity and use it for energy and spring instead of letting it drag you into a submissive, unattrative, forward drawn, downward spiral!
PLUS…keeping your spine and other joints “centrated” (meaning they are perfectly aligned with maximum congruence to be able to bear the most load) is also a “trick” for creating a sense of relaxation and calm in the central nervous system.
This calm is what I consider the ultimate goal…What I call “Peace Physiology” where your cells feel the bliss and go into “renewal” mode as opposed to “Stress Physiology” where your cells are in “breakdown” mode!!
So check yourself out with this breathing test and TAKE SPECIAL NOTE to do the “Baby Back” in SUPER DUPER SLOW MOTION, especially take notice what happens in your core before your foot even leaves the floor!
If you struggled with these tests you have been overloading your joints and creating unecessary stress in your central nervous system!
But no worries!
Your “Reverse CPS Now!” Fundamental Posture Transformation Exercises will get you back on the road to strain free, pain free posture and movement!
Dr Steve,
I like your self tests. I did pass them all but am a chiro in the UK with an interest in exercise so would hope they were fine!
Keep up the good work!
Claire
I was able to “pass” all parts of this test. I don’t always breathe as I should so need to work on that. I was able to move my legs with my back anchored to the floor. I am looking forward to trying the solutions. Please note my comments after the first test.
i pass this
Thanks to being in choir since preschool, with instructors who taught correct breathing from the diaphragm, I can breathe well. When stress or other causes make me aware I have been breathing wrong, consciously breathing calms & centers me–probably more oxygen, I think.
The floor exercise was very difficult. My back wants to arch! At 61, I’m fairly bendy still, but energy & strength are lacking!
Work the fundamentals series and look our for more training and coaching opportunities coming soon.
drh
Am eager to try your gut cleaner. Have also had extreme GERD for many years, but insurance won’t cover the effective treatment. Hope also your solutions will end my migraines (had since a small child) which really interfere with daily life!
Thank you for these tests, Dr. Steve.
This one was very interesting. No problem breathing or raising the legs BUT I had the devil of a time connecting to the ground with my back ribs while also not flaring out my front ribs. Really difficult for me and not sure that I was even successful, after a lot of effort.
Best, PK
Try doing one leg only with one leg in ground supporting spine
I tried this but find that I struggle with the leg extension part of the test in keeping my ribs down on the foor. I am sure that the yoga has helped me strengthen some what but I am looking for even more improvement. My grandmother and mother and sister have struggled with back pain throughout their lives and I have been searching for a way to keep from following in their footsteps. I want to pass on some of what I have learned to my mother to help her with her pain but I am afraid her degeneration is too great. I don’t want to end up the same way so therefore I look for a way out. I look forward to working your program and seeing how I can improve my posture and decrease my pain….. Thank you for making this avaiabe online.
You’re on it , Nancy! You do NOT have to end up like them! Take control and immerse yourself in good thoughts, movement, and nutrition!
I can do these movements, but my right hip clicks.
I did okay one these.
The first test was the most difficult but felt great after. My wrists will not go to the floor. The right is almost there but the left is 2 to 3 inches off. I am experiencing a lot of problems with my left shoulder and arm. Probably due to the pinched nerve in my neck. I am 69 and have had a lot of soreness and pain with muscles for years. I keep trying to find relief. The foam angles felt quite good after. Second test I have quite a bit of clicking in left hip. but seemed to be able to perform it satisfactory.
The breathing test was okay as I practice Qigong ( health and healing) and it has helped me with my breathing.
Thank you so much for this information.
Keep getting back to the core, Megan. You must have a solid foundation.
SELF TEST #3 Failed
I am so execited to get started!
Thank you,
Janet
HI Steve,
I did pretty well with these but it’s true that I do have to make a concentrated effort to keep my ribs/low back
flat.
Steven
Yes, but the effort is SO worth it!
This breathing exercis was allright for me. The baby exercise went well with a minor imbalance on the left side as I lifted the left leg.
The breathing tests were a cinch because I have been a brass player (French horn) and/or dancer most of my life.
I also passed the Anchoring of the thoracal-lumbar spine test with flying colors – could even extend the legs without pelvic rotation.
Where your coaching has been of greatest value so far is in maintaining proper posture at the computer, and i am so grateful! I am constantly shifting and correcting and remembering your tips!.My back thanks you — my whole body thanks you!
You're welcome, Shira! Thanks for sharing!
I’ve been following your videos for about a week, I must say it’s been life changing. I’m 28yo female, quite athletic, (175cm, 58kg) but after a year of searching and over a $1k in physio I was no closer to solving my real issue until I came across your site. I ruptured my ankle from a rock climbing fall, and later developed a crackling knee (opposite leg) and I tried so many times to explain the the physio that my knee was a symptom of my hip and to help me with that, but he laughed me off so I stopped going. Anyway after 2 days of your baby back and dead bug exercises OMG my life is so much better, when I walk I’m not looking at the ground, I can actually snowboard properly (no longer sticking my butt out) and I can even squat properly (I could see I was doing it wrong and so could my partner, but neither of us knew why), and I can no jump on the trampoline (always thinking about pushing off from my support points!) – my partner kept laughing at me saying he couldn’t believe that someone couldn’t jump.
So after knowing there was an issue for a very long time and working to try to understand it you have made me understand it. I came across your site through searching for the correct way to walk up stairs as that is the most obvious activity that makes my knee crack. I’d talk to my gym friends (guys) and explain that my but sticks out and they would just say things like ‘thats sexy’ and ‘guys like that’, so I knew my pelvis was tilted but not how to fix it!
I’m well on my way to building up the correct core muscles and now my glutes are starting to kick in – what an amazing feeling 🙂 I always thought I had good core muscles because I would do a core work out at least every other day, didn’t realise I was missing those real deep lower core muscles! I’ve even realised that my bench press technique was bad and I use to flair my ribs, now I try activating my core muscles and dont let my ribs flair I can lift more and easier!
But now that I’m aligned from the side view – I’ve realised that I also have a twist in my hips. I know it’s from years of bad posture – my sprained ankle was the result of me walking flat footed on that foot for maybe years, but now I have a nice strong arch in both my feet (thanks to self awareness and giving up on conventional shoes – barefoot baby). So how can I work on making both legs do the same amount of work? not letting one be ever so slightly longer than the other?
I think doing one legged lifts might be the answer, but I need your guidance. When you explain things my mind just clicks.
thank you so much
😀
Holz, glad the light bulbs are going on for you! Pelvic torsion can have many causes…neck, shoulder, spinal, hip, knee, ankle, foot so I can't give you a clean answer on that but making sure you can do one leg functional training equally on both sides is a good start.
If you would like more individualized advice, I would love to have you as a student inside the course at the Core Wellness Institute.
No problem with those tests. Went really well!
I tried test #2 & test #3. no problem.
I found I naturally breathe in my upper chest but am able to correct it fairly easily. Putting hands and thumbs around under the rib cage really helps me to feel if I am doing it properly. When I did ante natal exercises years ago that was the first time I was aware of the idea of flattening out my back on the floor. I naturally have quite a high gap. It was explained to me more as flattening your pelvis. But now I see I have to concentrate more on the thoracal lumbar junction, rather than just the lower back. That is new to me. When I really concentrated hard I was able to lift each leg and hold the baby back position.
Now I have to start on the exercises.!! I feel this approach might be what I am looking for, the question is will I stick to it! Somehow I feel using more models who have trouble doing the exercises might be helpful as it is obvious your wife has no problems with them, so you don’t really get to see where the sticking points are.
Yes, the "back support" zone is revolutionizing core stability because it is based on human posture development. It makes a world of difference!
And yes, I'll consider more dysfunctional models for my demos in the future.
I was able to complete the tests on my back. I naturally breathe high in my chest, which will take some work to correct.
That's the first and most important step, David. Good functional breathing. It's the core of the core.
A total fail. I have no control over my core. Last year I went to a local Physical therapy place and they told me yes to roll the pelvic mention nothing about the anchoring ribs only rolling in to anchor the lower back. A year later I still cant find my core and cant activate it at all. I am unawre of how or where it is. I have been trainging for fittness with out this ability and have caused my self back pain. My husband did pass.
It takes a while for new ideas to spread. At least now you’re ahead of the curve when it comes to exercise and rehab based on infant posture development. Try putting a folded towel or small pillow under your back support zone and just start by trying to compress / smash it and try to breathe a couple of times while you’re smashing. It will get you started.
If the free series makes sense to you, you might consider the full course.
drh
i passed the posture test alright but failed the breathing test!
Breathing is THE PRIMARY thing. When breathing is reprogrammed everything else works better…and not just musculoskeletal stuff. EVERYTHING works better!
Baby belly is excellent for feeling the “back breath”. We talk a LOT about breathing in the full training / coaching course.
Hi Steve,
The breathing and thorocolumbar/pelvic stability tests were fine, no real issues here!
regards
sharon
Passed the baby back but I need work on the breathing. I seem to move both areas during the test – but I know from scube diving that I am a shallow breather
Yes, breathing is KING, Janine. I love baby belly to really get the expansion into your back.
Am so excited to have found you. I have spent 25 years struggling with pain and being diagnosed with many things that I don't think I have. Physios, chairopractors, osteopaths, pilates instructors have all given up saying that my muscles and joints just don't respond as they would expect them to, and I am back to square one an hour after seeing them. I need some serious reprogramming! Struggled with dead bug because as soon as I lift my legs, I feel real pressure on my lower back even when trying to anchor myself. This then hurts my neck ( have forward head posture). I love the angel on the foam roller, this is fantastic, i have used my roller every day for years, but not like this, my new favourite exercise. I have real problems with my left hip which gives me knee and achillies problems, so am just hoping that as I work through the exercises it all starts to improve. Hoping this is the one programme that willmsort me out, feeling very positive! Thank you!
Lisa, make sure to support your neck with a small pillow or folded towel so your chin isn’t poking forward. That goes for any exercise on your back, OK?
Also be sure to lift one leg at a time into dying bug.
This free series will help a lot with awareness. If you want more individual help and in-depth exercises consider that course at http://www.reversecpsnow.com/course-enroll-2013
Keep up the great attitude!
drh
I thought I knew how to breath. However, I did not have movement in my back. I was able to change as you gave instructions, and am amazed how much deeper I am able to breath. The 2nd part of the test I did not do well on. I could not lower my leg very far at all. I am very excited about the things I have learned in the last few days about CPS. I am going to sighn up for your corewellness institute to learn more, unless you would prefer I focus on the free exercises until I am more physically advanced. I realize I have a very, very long way to go. I have come a long way on my journey in the past two years, and feel pretty confident that this is the next path I should follow. I will wait to sign up for the course until you share your thoughts with me.
Thank You So Very Much for sharing this exciting information.
Carol Wheeler
Hi Carol,
The exercises in the free series were pulled directly from the course to represent some of the most important and impactful exercises. So you will see them again within the exercise modules within the course.
Of course there’s a LOT more information in the training course but you have indefinite access to the material when you purchase. You can go at your own pace, however slow or fast it may be.
As long as you are resonating with the teaching method and feel good in your gut and heart about continuing the learning on the CWI training / coaching site, then go for it. It sounds like you’re ready.
My goal would be to help you be able to get up and down off the floor again and build movement confidence so you can do more of the things you love to do for as long as you want to do them.
The enrollment link is at http://www.reversecpsnow.com/course-enroll-2013
See you on the inside of the course! I’m looking forward to it.
drh
I did pretty well on the third test
I amazed that I am breathing correctly and able to lift my legs and extend them without losing the thoracic connection with the floor or twisting my spine. I am 73 years old and have had poor posture all my life. Now I am trying to correct as much as I can in order improve my health and maintain the quality of my living.
Dr. Steve,
I love that goal: "My goal would be to help you be able to get up and down off the floor again and build movement confidence so you can do more of the things you love to do for as long as you want to do them." I am so glad I decided to join the course, one reason is because the variations are very important for me. Another is I am completely changing the way I think about moving. Getting up and down off of the floor was always a big part of my job because I taught music to pre-scool children. My first love is teaching very, very young children, and when I can once again get up and down off of the floor, I will start doing that again. I had given up that dream and joy in my life. Thank you for helping me get it back.
“Completely changing the way I think about moving”….LOVE IT!
Your brain is changing as we speak. You can do it, Carol! The kids NEED you!
I failed test one, but passed tests 2 and 3. I am fairly active. Over 10 years ago I had emergency back surgery for a herniated disc L2 – I was numb from the waste down and could not stand on my toes. After surgery I was back to work in 3 days it was instant relief. Years later……2 years ago I had rotator cuff surgery on my right shoulder and it was also determined I had frozen shoulder. My shoulders are still tight. It is my right hand on test one that would not go down. Also, about 3 weeks ago I started getting groin pain (piriformis) and now it has escalated to sciatia all the way down to my little toe (right side as well). I am anxious to see the exercises and learn to do posture, walking everything correctly. I have to many years left to have more fun! Thank you for this!
Gay Rutter
Correcting posture can only help, Gay! Also check out this post if you are dealing with sciatica. http://www.gettoyourcore.com/side-glide/
I wanted to add that I found your website by typing in lower back pain and sciatica into BING search and your utube exercise for properly streching the piriformis muscle came up which I thought was quite good, which in turn lead me here. I hope I have good things to report in the future (I will remember tocheck the notify me box this time for follow up comments. Thanks!
Look forward to hearing about your success!
I viewed the Utube slideglide instructions. I tried it and although I still have the sciatic pain, I do feel more pain in my back now. I've only done this once so it will take some time to notice dramatic effects. Question. When tilting in should you feel the weight come off the right foot (affected leg) or should weight stay evenly distributed?. I am doing the other exercises I viewed and even bought a OPTP roller at yoga this morning. I am being very careful with yoga and only going to my comfort level right now, which isn't much. I'm trying to spend too much time in front of the computer as that is when the posture takes a "dive" I am concentraing on "pushing off" and better posture, my breathing tecnique needs some work. I seem to exhale better into the back then inhale (stays more in chest) but I am working on…"mindful breathing" I'm going to give it a few days and see where I'm at, and then I'll report back. Again, thanks!
Gay Rutter
Weight on feet is about the same…it’s all about the controlled compression you create in the spine. Glad your taking smart steps, Gay.
My breathing was coming only from the diaphram; my chest didn't move at all. Furthermore, I had full range of motion with the leg tests (much more than in the video). I could bring my knee right up and also stretch my leg right out. My hips and stomach did not roll to the side at all.
I don't get it. I have cps and it doesn't make sense to me that I could pass the tests in this video this well. I failed step #2 quite miserably, and step #1 gave me a bit of a stretch. The one thing that I couldn't do was get my knee right to my chest (I think this is the same thing that results in me not being able to get my legs to 90 degrees if I do a flat leg raise).
If you can keep your back support zone connected while lifting legs without shifting then it could be a mobility problem vs a stability problem. Increasing the mobility of your hips with the push away lunge and increasing mobility of your shoulders and thoracic spine with the floor angels and T4 mobs will get you started. For more in depth training and personal help consider the comprehensive training course.
Hello,
should one also think of the contact points of the hand and the foot additionally to the TL Junktion? Could one also add in the Hip Joints and Shoulder Joints as areas of contact to the floor in one's mind picture? That is done in some Feldenkrais ATM's.
Thank you.
Yes, absolutely there are many more support points to consider for the mind picture. this is a very basic version driving home the MOST IMPORTANT support zone corrosponding to the 4 month old baby position of establishing saggital stability as a foundation to all other movement.
hi I chest breath usually but I can breathe from diaphram if I think about it. I could get some side ways movement with hands around waist but not into my back. Also trying to do this breathing made me feel anxious
passed the core exercise kept lower ribs down on ground.
I passed every test but the third. It was tough. I could feel the correct core way to do it, but it will take practice. I know your course will be great as the piriformis stretch on youtube has helped several people I know. Thanks for the preview of your course.
The breathing is surprisingly well! I FELT my thumbs in the back for which I am glad. The test goes further on, and this other part I did not pass with bright colors, as I had much difficulty stretching my legs, once raised, and even more difficulty spreading out slowly. I guess it needs to be practiced…. as I am disbalanced with my left arm injury still.
I passed the second and third leg tests but failed the breathing test. I definitely breathe from the chest but why is diaphram breathing better?
It’s the grand design to breathe low and slow when you’re at peace, high and fast when you’re stressed. we want Peace physiology to be the predominate pattern for healing and relaxation. PLUS…the pressure a good diaphragmatic breath creates gives you core stability. Breathing IS core stability.
I don’t always breathe as I should so need to work on that. I was able to move my legs with my back anchored to the floor. I am looking forward to trying the solutions.
I breathe through my diaphram ( and I thought those voice lessons my mom had me take were a waste).
I also had no problem with the last two movements. I'm looking forward to the program. Thank you
Breathing – really good and surprised myself. With the baby, I found the right anchor point below the waist fairly well but the left didn't feel as anchored. The knee bends and leg stretches were minimal. Certainly will keep trying and hopefully will aim to get the same result on both sides! Thanks for making these self tests available.
Breathing test was fine. Keeping TL jct to floor while lifting legs from floor was doable but required lots of abdominal contraction as my knees became straight (about 30 degrees from floor.)
I was pretty confident going in that I could pass these, and I did, although I'm aware that when under stress I tend to hold my breath so more awareness is needed.
Passed the breathing test easily, but must confess that I have been studying classical singing for the past three years (grin!).But like Karen, I too tend to hold my breath under stress, something that seems to be fairly common. And when a singer develops stage fright, the first thing that goes is the breath, just exactly what she needs to combat the stage fright! Left leg up passed easiliy. Right leg up also passed, but I could feel a bit of strain in trying to keep it down. Spreading legs not a problem. Was not limited but by back but by the amount of stretch my thighs were capable of.
I passed these tests…giving credit to participation in jazzercise regularly for the past 6 or 7 years that has helped my core.
Well, my breathing isn't terrible-yoga did some good. My legs flop slightly outward when I pick them up from the matt. They do not come back straight. I can feel my back point shift when I straighten them, but I am not sure if that is a function of the fusion.
I passed the three self-tests (though my wrists were an inch off the floor in test 1 and I could breathe better into my back body). I've had back pain for over two years. Should I assume CPS isn't my issue?
These are very cursory screenings, Jordan. There are lots of dysfunctional movement patterns that can lead to overloaded low back tissue that we cover in the full course. Try the baby back self test for deep core amnesia by lifting both legs at once just a few millimeters off the ground very slowly and see if your support changes from your back support zone (where your thoracic spine meets your lumbar spine) to your pelvis (your pelvis dumps or tilts toward your feet).
I can lift both my legs simultaneously without losing my support, with a fair bit of effort and concentration. This test is similar to exercise I do for my core in the same position, maintaining stability while my legs move in circles or forward/backward to challenge that stability. I'll keep watching videos and see if anything clicks.
Sounds good, Jordan. Stay tuned.
As Jordan above, I had no problem with the exercises but my wrists were a couple of inches off the floor. Also, during the alternating leg extensions, I get a pronounced pop in my low back which has been the case for years.
Breathing no problem (I'm a singer and have known about diaphragm breathing for years); also seemed to have no trouble maintaining stability / contact with floor during leg-extensions.
breathing and baby exercises quite good.
I failed in extending the legs out, I need to do more core exercises. It's funny you think you are strong but your not. I get daily pain and extreme tightness on both sides of the upper spine and around the hip areas and neck, I'm only 37yrs and feel like 70, it drives me crazy! I've had to stop my weight, boxing etc and go back to basics and just swim which I've just started recently.
Yes….sounds like time to get back to basics and start moving efficiently. Start with the free series and consider the full course where I can help answer your questions.