Training Library

“Reverse CPS Now!” Course Dashboard

Everything on one page for those who have trouble using the navigation “hover and drop down” function of the site.  Have fun!

 

Exercise Modules

Just start at the top and work down!

 

Introduction:  What Is Crossed Posture Syndrome and the Myobalance Method

Getting Started

Core Concepts

Module One – Developing Awareness and Fundamental Exercises

Module Two – Grooving Good Patterns

Module Three – Happy Hips & Shoulders

Module Four – Ball Work Basics Mash-Up

Module Five – The Anti-Slump System plus Neck Pain Relief

Module Six – Put It All Together with the Flow Series

 

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“3 Pillars Therapeutic Lifestyle Change”
TLC Action Guides

You may read one per week while you integrate the changes or read them all and take action on the ones that resonate most with YOU.  Whatever you choose…just do SOMETHING DIFFERENT!

TLC 3 Pillars Action Guide One (PDF)

TLC 3 Pillars Action Guide Two (PDF)

TLC 3 Pillars Action Guide Three (PDF)

TLC 3 Pillars Action Guide Four (PDF)

TLC 3 Pillars Action Guide Five (PDF)

TLC 3 Pillars Action Guide Six (PDF)

TLC 3 Pillars Action Guide Seven (PDF)

TLC 3 Pillars Action Guide Eight (PDF)

TLC 3 Pillars Action Guide Nine (PDF)

TLC 3 Pillars Action Guide Ten (PDF)

TLC 3 Pillars Action Guide Eleven (PDF)

TLC 3 Pillars Action Guide Twelve (PDF)

 

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“10 Core Secrets to An Energetic and Pain Free Life “ Audio Health Coaching
These presentations were recorded live as they were presented as part of the 12-Week “Release and Rewire” Therapeutic Lifestyle Program at the Core Wellness Institute.
Listening to one a week would be great but you may take them in at your own pace.
The body is made of PROCESSES that have to work together in an integrated web.  Each of these processes / “Secrets” affects the others.  They can also be viewed as the “modifiable risk factors for unhealthy aging”. 
Each presentation is in audio format and lasts approximately 90 minutes.  
Please take the time to listen to these audios.  They will give you the scientific reasons WHY to focus on creating more empowering lifestyle habits.  
Even if some of the science goes over your head…hang in there because each audio is actionable steps you can put into action immediately.
(These links will take you to a page with a player to listen on your computer as well as a download link to take it with you on your portable device.)

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“Activities of Daily Living” Library!

Honestly…Reprogramming “How You Do, What You Do, When You Do It“ Can Be (and often is) MORE Powerful Than Doing A Set Of Exercises Every Day!

(This page is constantly evolving according to YOUR suggestions!  If you have a specific question about how to perform one of your favorite activities, please post a comment below and I’ll put it on my “things to do” list for the course!  THANKS!)

 

Hip Hinge

Functional Reaching

Lift and Carry

Walking

Push a Cart/Stroller/Wheelchair

Lift/Push/Pull Garden Medley

Getting Up Off The Ground Step Up/Step Down

How To Climb Stairs

Getting In and Out of a Car

Driving Tips

Cycling Without Strain

Microbreak For Long Periods Of Sitting

 

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RolodexWelcome To The (Evolving and Expanding) 

Resource Center!

Links are blue, links in progress are black 🙂

If you have requests, please comment below or send an email to support@corewellnessinstitute.com

 

 

Rehab and Fitness Tools

 

Foam Roll From OPTP

Local sporting goods stores may have the 36×6 inch foam rolls.  Call and see.  Most sell shorter ones but you will need the full 36″ foam roll.

 

Gymnic Plus Exercise Ball from OPTP

Careful here, sometimes the cheap ones are toxic and smell like a new shower curtain! (full of estrogenic chemicals that can wreak havic on your hormone balance)

 

Therabands (Silver/Green/Yellow) from Amazon  

I like the 6 foot lengths.  You can buy them individually or buy the whole spectrum which will give you more versatility.

 

TIP FOR PURCHASING THERABANDS:  Usually if you go to a local physical therapy clinic, they will have large rolls of Thera Band and they can just cut you off the length you need of the yellow, green, and silver. Just call a few places and see if they have them.

 

Thera Loop Door Anchor From OPTP

An inexpensive, simple to use tool, but extremely useful.

 

Rocker Board From Fitter (Optional but Awesome)

The following link will give you dimensions and instructions on how to make one yourself, if you or someone you know is handy like that!

 

Make your own rocker board plans (pdf)

 

Make your own rocker board video (mp4)

 

Theraband Stability Trainer

Great for the balance series and all one leg stance work (running man, hip airplane, etc)

 

Foam Roll For Illiotibial Band Plus Plantar Fascitis Info

 

Outcome Questionnaires:

Tools for measuring your results from the course and to send Dr. H. for any private coaching.

 

How To Find A Practitioner In Your Area

How To Find A Practitioner

 

Mindset

How To Induce The Relaxation Response

Emotional Freedom Technique (Tapping) Fundamentals

Examples of Helpful Affirmations / Self Talk

 

*Movement

Fat Burning / Cardio Exercise Update

Barefoot Running/Walking

 

Books That Matter

Molecules of Emotion

The Brain That Changes Itself

Of Monkeys and Dragons

Addiction and Grace  –  Gerald May

Psycho Psybernetics  –  Maxwell Maltz

Love, Medicine, and Miracles  –  Bernie Segal

The One thing – Gary Keller

30 Day Sobriety Solution – Jack Canfield and Dave Andrews

The Miracle Morning  –  Hal Enrod

Spark  – John Ratey MD 

More to come 🙂

 

Movies That Matter

Origins

Food Matters

Hungry For Change

Food Inc

What the Bleep Do We Know?

More to come – please suggest your movies that matters in the comments

 

Music That Matters

Jeff Black – If you had one last day to live

Peter Mayer – Yukon Sally

Kri and Hettie – Guest House

More to come – please suggest your music that matters in the comments

 

* Nutrition

CORE NUTRITION and LIFESTYLE RECOMMENDATIONS

Vitamin D3 Home Test Kit

Acute Injury Nutrition Protocol

Core Wellness Modified Elimination Diet

Basic Chia Pudding Recipe

Gluten Free Resources

Green Smoothie Recipes

Flax Cracker Recipe / Instructions

Eating Good Food When Good Food Is Scarce

Diet Guide – Metagenics Body Composition / Sugar Balance Program

         Diet Guide – For Inflammation (especially for gut inflammation) Gluten and Dairy Free

Vitamin C Food List (Short) PDF

Nutrient Loss Through Food Processing Chart (freezing, cooking, etc)

 

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Exercise Dashboard

(Includes all exercises contained in each module plus additional)

 

MODULE ONE

Self Tests

Baby Belly

Baby Back

Baby Back Modified

Baby Belly Alternatives (“Board Belly” and “Desk Belly”) ( 6 Minute Video)

Dying Bug

Deep Spiral Bridge

Foam Angel

Lunge Kneeling

Standing Check-In

 

MODULE TWO

Cat/Camel/Quadruped

Balance Test / 1 Leg Balance

Squat 1

Push Away Lunge

T 4 Down Dog

 Modified Down Dog (T4 Mobilization)

Seated Hip Stretch

Hip Stretch On Back

 

MODULE THREE

DNS-Oblique Sit

Side Bridge

Foam Angel 90/90

Running Man

Hip Airplane

Loaded Hip Stretch

Hamstring Reach

Hip Opener

 

MODULE FOUR

Ball Layover

Ball Bridge

Ball Bridge – 1 Leg

Pelvic Lift

Hamstring Bridge

Squat 2 – Arms Overhead

Standing – Rocker Band

 

MODULE FIVE

Foam – Medicine Ball

Foam – Baby Back

T4 Roll Perpendicular 

Posture Dip

Neck Stability

ADDITIONAL EXERCISES
(Not included in mini-circuit content)

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Discussion

  • Artem Kotelskiy on Core Recommendations “Green Sheet”: “Thank you for the reply, SIBO looks like an important think to check – will do it.”
  • Dr. Steve on Core Recommendations “Green Sheet”: “You are definitely correct about instestinal distress relating to low back / pelvis pain. Gettting to the root of both…”
  • Artem Kotelskiy on Core Recommendations “Green Sheet”: “Hi! My low back pain is tightly interlinked with an “irritable bowel syndrome” — in other words, flare-ups of my…”
  • Dr. Steve on Diaphragm Anti-Gravity Magic: “Hi Marshall, it’s natural for you to breathe more into your belly at first. Use Baby Back and Baby Belly…”
  • Marshall Diemert on Diaphragm Anti-Gravity Magic: “what if i am in this posture and my belly is going out more”
  • Anne Mariano on CWI Course Tour: “Hi Steve. I have glut pain in center of left glut. I can make pain go away for about an…”
  • John Rutter on Walking: “Ester Gokhale taught this as well, ie back foot stays on the ground as long as possible and squeeze glute…”
  • John Rutter on Deep Hip Rotation Awareness: “When I do this one I have a popping sound in the left hip, not painful though, is that okay…”
  • Dr. Steve on A la carte private health coaching sessions: “Be glad to guide you, Sean. Just email Rebecca@gettoyourcore.com to schedule.”
  • Sean Hutchison on A la carte private health coaching sessions: “Dear Dr Hoffman Would it be ok to book an online private coaching session asap? Do I pay first, then…”
  • Dr. Steve on Squat 1: “In my opinion, it’s always worth conservative rehab approach first. Ultimately it’s your choice to do whatever you want. All…”
  • Luca Pica on Squat 1: “thank you so much dr. Steve. yes i feel more confident now to focus on the exercises for my knee…”
  • Dr. Steve on Squat 1: “In most cases meniscal surgery is not necessary and rehab is the best choice. You are on the right path…”
  • Luca Pica on Squat 1: “hello Dr. Steve, my name is Luca, i’m 38 years old. First of all i just want to say that…”
  • Dr. Steve on Critique this Bird Dog / Quadruped Reach :-): “Looks like the fb group had the most action on this one, Nancy.  It’s at https://www.facebook.com/1598563710/videos/10220589665563782/  ”