The most important thing to do to heal your spine whether it be a new or chronic injury. A disc herniation or bulge, sciatica, muscular strain, subluxation, etc.

This should be the basis of all of your movements.

This should be the basis of all of your movements.

This should be the basis of all of your movements.

Yes, repetition is how we get results and true change. TO INSURE THAT YOU GET AMZING RESULTS watch video and read the desciption several times right now. Then do it for a week and then come back and rewatch and reread

• So first thing that you always need to do is to find your alignment and muscular engagement. The more you repeat this whole series of things whether it be in a laying position. Which is what we should always be doing on a regular basis. This gives us tactile sensation from the floor so that what you know where the body is and lets us really feel where we we need to be. As you master the this, then move into more complex and complicated positions and movements, like sitting and standing. The starting on the floor and then moving into more challenging positions and activities needs to be hourly initially, and then as we start to “get it”, multiple times throughout the day to set and reprogram or bodies. This reprogramming should be done preferably first thing in morning and before all activities. Activities include sitting, standing, chores and play. It should be done as breaks especially if sitting to reinforce and reprogram so that we connect and deepen our ability to maintain and control the body. Then as this becomes automatic you add complex movements.

1. You're going to bend both your knees to 90 degrees, feet planted hip width apart and knees above feet and under the hips and you want to feel like your feet, knees and legs are in a position where that if you were standing you were ready to you ready to move fast and with power.

2. Now we're going to do the pelvic tilt, tilt the pelvis backwards (posteriorly) and then forwards (anteriorly), move only your lumbar spine and pelvis, don't want your lift your butt off the surface. Do this three times and then find the center of this range of motion. As you get better you will go from I guess this is the center to I think this is the center to I am in ideal position.

3. Shoulders nice and wide and imagine that someone is pushing your arm and shoulder up towards your head and I want you to resist that. This will enable you to feel latissimus dorsi (lats) turn on. You will feel this in the back of your armpit and going down the side of you body. The reason this is important is that latissimus dorsi crosses the lumbar spine and stabilizes the lower spine.

4. Back of the neck nice and long as if you’re doing a chin tuck. All of that is the ideal position.

Now how you're going to stay here is the powerhouse and it is a combination of three things

1. Breathing a specific way

2. Contracting a deep abdominal muscle called the transverse abdominis

3. Contracting the muscles of the pelvic floor

1. The breath is going to be into the nose out of the mouth through pursed lips and tongue and you're going to make a SHHHH ( like telling someone to be quiet)by sound putting your tongue on the roof of your mouth

2. We have three layers of abdominal muscles.See figure 1

• The rectus abdominis

• The abdominal obliques

• Transverse abdominis which is the one we need at this stage of reprogramming

Put two fingers right here on this pointy hip bone in front of the hip known as the ASIS and then you come just a little bit to the inside. Now I want you to take that breath in and as you're breathing out try to tense where your fingers are.

Muscles of the pelvic floor pelvic floor.

These muscles are key to back rehabilitation. This will help all spine problems whether they be sciatica, disc herniation, disc bulge, muscular strain, subluxation, etc.. It will be helpful to understand where these muscle are in the body and since most don't know I will describe. When we are standing up they are parallel to the floor at about the level of your pubic bone in the front and they go all the way to the front of sacrum in the back. The sit bones which are also known as the ischial tuberosity are borders on the sides. Both men and women have there urethra what we pee though and anus what we poop through go through it. If you are a women vagina also goes through it. When contracting your pelvic floor muscles all the structures that are connected to the pelvic floor, including the urethra, anus and in the female the vagina towards your head. One way to figure out where the pelvic floor is, is to stop a pee in the middle of peeing but we don't want people to do that on a regular basis because this does promote urinary tract infections. The other one is holding in a fart. Can you contract your pelvic floor muscles? Remember that we are just tightening (isometric contraction)the muscles not changing the ideal alignment. One of the common mistakes is to tilt the pelvis when we are tightening/engaging these muscles.

Now we want all this to happen together, find the ideal alignment, breathe in through your lips and out through pursed lips making the shhh sound. Draw tight the lower abdomen and lift the pelvic floor. What you should feel is a more intense contraction of pelvic floor and transversus abdominis because they have a similar wiring in the body and help each other turn on. Now you add something that is going to challenge our ability to maintain the alignment and the engagement and what we're going to do is a hip fold. Find ideal alignment, take a breath in, turn on the powerhouse , then a single leg comes up into tabletop, you should only move the hip joint. Then breath in and a again breath out and turn on the powerhouse, the leg goes back down. Alternate legs and get a set of ten on both sides.