Could you please advise me what is the best way to stretch my heel. When I’m doing down dog, one heel is OK the other feel’s like it’s being ripped with even gentle force. It is several inches off the ground at this point. I see that foot calf knee is one of the topics you will be covering on the 27th I will be tuning in I hope. Also I’m mobilizing my upper back T4 but I’m getting pain afterwards. Do you think this is because I have just started to move this area and should it settle down with more regular movement?
As for heel…at first sign of any discomfort during stretch, gently push off to create a gentle contraction of the calf muscle. Hold for a couple of breaths then release gently into a stretch on the exhale. Let me know how that works.
As for upper back / T4…
Yes, you may have some soreness afterward if it’s a new area of movement for you. But it should not last once your brain integrates the movement.
hi doc and all, already impressed with learning the self tests. going through the first things first….noticed the stress relief technique was not available. the interview was in written form, wondering if there was supposed to be a video here? thanks. loving this so far.
I found what you were referring to with the stress relief technique. That was actually from the author of the blog who interviewed me and it’s no longer available. Check the resource center under “Mindset” section for for a simple stress relief technique to induce the “Relaxation Response” from Herbert Benson.
Hi Dr Steve. What’s your training background? Is it Physiotherapy or other. Have been enjoying some of your videos on you tube as I need to correct my forward head posture. I do a lot of pilates style exercises to try and help it but still not getting there. Alice
I’m trying to find a more holistic doctor, such as a functional medicine practitioner, but I’m not having a lot of luck. Do you have any recommendations for websites or other resources that can help find someone along those lines?
Most of my training starting in 1997 has come from the Institute for Functional Medicine so I would search them first, obviously, the education and training functional docs has expanded an become distorted and even convoluted as well.
I found this post that will help http://www.infinityholistichealth.com/single-post/2016/05/14/How-to-Find-a-Functional-Medicine-Doctor-Near-You
hi doc, won’t be able to attend the wednesday webinar live, but wanted to leave a couple questions for you, i’ll watch later:) i had a R total hip replacement 1 and 1/2 years ago. anterior approach, healed well, still reaching to regain certain movements. i feel like there is still a deep fascial pull that makes me feel a tiny bit twisted.. for instance, when i stand on R leg and extend L leg behind me, hinging at the R hip, i don’t feel straight. feels like i’m spiraling medially, or internally. when i stand on the L leg, and do the same movement, i feel straight. thoughts for how to regain straight pelvis here?
also, any ideas for restoring space between L5-S1?
Do you mean your thigh wants to go counter clockwise? And does it happen as soon as you reach the left leg back (with your pelvis still stable) or does it only happen when you hip hinge on the right leg?
That will help me elucidate possible restrictions / weaknesses. Thanks
As far as L5 S1 “space”, very small amounts of actual measurable space can be re-created. but stress can be taken out of the joint by creating better centration and muscle balance around it. What’s your reason for asking about increasing space? that will help me.
I was an athlete, taught classes, walked six miles daily, plus lifted weights. Then, I contracted Lyme Disease that was undiagnosed/misdiagnosed for 7 years. I am now finally able to push weight and need to retrain my muscles for walking. Are you able to help in anyway? I now exercise at least 3 times a week, emphasis on core strengthening and endurance, with focusing on core, quads, hamstrings, glutes, and erector spinae.
I have been successfully treated for Chronic Lyme Disease, and just want my life back SOS.
This program was created as a “Do this first” type of program designed to rebuild good posture and movement from the ground up like a child re-learning development.
It sounds like exactly what you are looking for.
You can get the free exercise series on the blog at http://www.gettoyourcore.com but the full CWI course will ultimately be what you need.
Hi Donna, it can if the release work is done in the right places. The classic places that need tissue release work are the pec majors and minor, Latissimus Dorsi, suboccipitals, upper traps and levator scapualae.
But you still have to do the motor learning and strengthening of the uprighting system. The reverse cps program is specifically designed for that 🙂
Hello – have your techniques demonstrated any improvement in reversing bone-on-bone contact in hip osteoarthritis? Or are they primarily geared for early-stage OA – before bone-on-bone contact? I have been told repeatedly that there is no reversing bone-on-bone OA.
Hi Joe, you can decrease the stress going through the joint by improving muscle balance around it. It is possible to reduce the joint irritation but you won’t see much change on x-ray. Goals should be directed more toward function and away from imaging findings.
Hi Dr. Steve – I also have a question about bone on bone. It is in my finger joints and since there are not any muscles around them, is there anything that can be done to correct or stop the progression. Thanks, Pam
…it also greatly depends on the metabolic mechanism of the degenerative process. But whether it’s osteoarthritis or a more inflammatory mechanism like autoimmune causes, you best tools are anti-inflammatory diet plus some additional help from supplements.
Reverse osmosis takes out minerals. Yes. I would definitely take a multivitamin / mineral supplement. There are many great companies and options but I usually recommend phytomulti by metagenics.
Getting back to nature means I also drink spring water whenever I can.
Hi Steve. I have glut pain in center of left glut.
I can make pain go away for about an hour with pirformis stretches but then pain returns. I’ve tried strengthening like bridges and side claims with PT but pain is then worse within a few hours.
In one of your YouTube videos you mention PS is caused by other muscles that are weak. Please tell me more and what strengthening I can do without making pirformis worse.
Hi Dr Steve
Could you please advise me what is the best way to stretch my heel. When I’m doing down dog, one heel is OK the other feel’s like it’s being ripped with even gentle force. It is several inches off the ground at this point. I see that foot calf knee is one of the topics you will be covering on the 27th I will be tuning in I hope. Also I’m mobilizing my upper back T4 but I’m getting pain afterwards. Do you think this is because I have just started to move this area and should it settle down with more regular movement?
Best regards
Pam
As for heel…at first sign of any discomfort during stretch, gently push off to create a gentle contraction of the calf muscle. Hold for a couple of breaths then release gently into a stretch on the exhale. Let me know how that works.
As for upper back / T4…
Yes, you may have some soreness afterward if it’s a new area of movement for you. But it should not last once your brain integrates the movement.
Check back in on that after a few days.
hi doc and all, already impressed with learning the self tests. going through the first things first….noticed the stress relief technique was not available. the interview was in written form, wondering if there was supposed to be a video here? thanks. loving this so far.
Hi Nancy! Glad you’re digging in.
I found what you were referring to with the stress relief technique. That was actually from the author of the blog who interviewed me and it’s no longer available. Check the resource center under “Mindset” section for for a simple stress relief technique to induce the “Relaxation Response” from Herbert Benson.
wow i’m actually surprised to get an answer! an actual answer! and so quickly too.
thanks doc! glad i’m here.
Hi Dr Steve. What’s your training background? Is it Physiotherapy or other. Have been enjoying some of your videos on you tube as I need to correct my forward head posture. I do a lot of pilates style exercises to try and help it but still not getting there. Alice
Chiropractic rehab most influenced by Prague School, Janda / DNS, Stu McGill, SFMA. Also do functional / nutritional medicine.
Hi Dr Steve,
I’m trying to find a more holistic doctor, such as a functional medicine practitioner, but I’m not having a lot of luck. Do you have any recommendations for websites or other resources that can help find someone along those lines?
Thanks, David
Most of my training starting in 1997 has come from the Institute for Functional Medicine so I would search them first, obviously, the education and training functional docs has expanded an become distorted and even convoluted as well.
I found this post that will help http://www.infinityholistichealth.com/single-post/2016/05/14/How-to-Find-a-Functional-Medicine-Doctor-Near-You
hi doc, won’t be able to attend the wednesday webinar live, but wanted to leave a couple questions for you, i’ll watch later:) i had a R total hip replacement 1 and 1/2 years ago. anterior approach, healed well, still reaching to regain certain movements. i feel like there is still a deep fascial pull that makes me feel a tiny bit twisted.. for instance, when i stand on R leg and extend L leg behind me, hinging at the R hip, i don’t feel straight. feels like i’m spiraling medially, or internally. when i stand on the L leg, and do the same movement, i feel straight. thoughts for how to regain straight pelvis here?
also, any ideas for restoring space between L5-S1?
thanks! LOVE this program!
nancy
Do you mean your thigh wants to go counter clockwise? And does it happen as soon as you reach the left leg back (with your pelvis still stable) or does it only happen when you hip hinge on the right leg?
That will help me elucidate possible restrictions / weaknesses. Thanks
As far as L5 S1 “space”, very small amounts of actual measurable space can be re-created. but stress can be taken out of the joint by creating better centration and muscle balance around it. What’s your reason for asking about increasing space? that will help me.
Hello Dr. Steve. I have a question for you:
I was an athlete, taught classes, walked six miles daily, plus lifted weights. Then, I contracted Lyme Disease that was undiagnosed/misdiagnosed for 7 years. I am now finally able to push weight and need to retrain my muscles for walking. Are you able to help in anyway? I now exercise at least 3 times a week, emphasis on core strengthening and endurance, with focusing on core, quads, hamstrings, glutes, and erector spinae.
I have been successfully treated for Chronic Lyme Disease, and just want my life back SOS.
Hi Ellen,
Hello Dr. Steve,
Does myofascial release and/or cranio-sacral therapy help with mild to moderate kyphosis?
Donna
Hi Donna, it can if the release work is done in the right places. The classic places that need tissue release work are the pec majors and minor, Latissimus Dorsi, suboccipitals, upper traps and levator scapualae.
But you still have to do the motor learning and strengthening of the uprighting system. The reverse cps program is specifically designed for that 🙂
Hello – have your techniques demonstrated any improvement in reversing bone-on-bone contact in hip osteoarthritis? Or are they primarily geared for early-stage OA – before bone-on-bone contact? I have been told repeatedly that there is no reversing bone-on-bone OA.
Hi Joe, you can decrease the stress going through the joint by improving muscle balance around it. It is possible to reduce the joint irritation but you won’t see much change on x-ray. Goals should be directed more toward function and away from imaging findings.
Hi Dr. Steve – I also have a question about bone on bone. It is in my finger joints and since there are not any muscles around them, is there anything that can be done to correct or stop the progression. Thanks, Pam
Hi Pamela, that’s a complicated question. But depending on the underlying cause, you can certainly slow or halt progression.
In addition to working on the small muscles (yes, they are in there:-)) with “finger spreading” like I show here…https://www.corewellnessinstitute.com/finger-spreading
…it also greatly depends on the metabolic mechanism of the degenerative process. But whether it’s osteoarthritis or a more inflammatory mechanism like autoimmune causes, you best tools are anti-inflammatory diet plus some additional help from supplements.
Listen to my inflammation talk in “The 10 core Secrets” health coaching. https://www.corewellnessinstitute.com/10-core-secrets-inflammation
Consider fish oil or krill oil.
Consider anti-inflammatory herbs like curcumin, ginger, and boswellia serrata.
Eliminate inflammatory foods like sugar, wheat, dairy. (also check the resource center for the InflamX diet guide.
There are a LOT of potential reasons for arthritis progression. But these are the low hanging fruit.
Hi Dr. Steve,
My local tap water tastes bad so I get my water from a machine
(like you see in a lot of grocery stores). I think they are reverse osmosis/
uv light, filter, etc… Do these machines filter out all the good minerals?
Should I be replacing my minerals with a good supplement? Are there
any you can suggest?
Thanks!
Joani
Reverse osmosis takes out minerals. Yes. I would definitely take a multivitamin / mineral supplement. There are many great companies and options but I usually recommend phytomulti by metagenics.
Getting back to nature means I also drink spring water whenever I can.
Hi Dr. Steve, I am a yoga teacher looking to refine my knowledge through a course of yours – can you direct me? Thank you.
Sure, Mia. Just go to http://www.reversecpsnow.com and you’ll get all the details for our flagship training course.
Hi Steve. I have glut pain in center of left glut.
I can make pain go away for about an hour with pirformis stretches but then pain returns. I’ve tried strengthening like bridges and side claims with PT but pain is then worse within a few hours.
In one of your YouTube videos you mention PS is caused by other muscles that are weak. Please tell me more and what strengthening I can do without making pirformis worse.
Thank you
Anne Mariano
[email protected]