Corrective exercises

Sep 25 2020

Spinal Strengthening For Your Core It’s About Health, Not Vanity (Part 1)

Spinal strengthening core exercises demonstration

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Why Spinal Strengthening Is About Health, Not Vanity

Building a strong core isn’t just about abs—it’s about long-term health, resilience, and a symptom-free spine. The true core includes everything between the neck and pelvis: deep spinal stabilizers, diaphragm, abdominal wall, latissimus dorsi, pectorals, and the muscles of the shoulder girdle. For sustained wellness, these muscles must work as an integrated system, not in isolated movements.

Rethinking Common Core Exercises

Most people encounter the same generic ab and core exercises, but the science shows that effective spinal strengthening requires a thoughtful, holistic, and progressive approach. Routines focused solely on planks, crunches, or static holds miss the essential function of interdependent muscle chains. For real results in spinal health and posture, all directions and layers of your core muscles must be engaged, both globally and segmentally.

The Importance of Spinal Stabilizers

Your deepest core muscles—closest to the spine—are the real MVPs. The brain recruits these stabilizers first, sending signals down the spine before engaging bigger muscle groups for complex movement. Only with strong, responsive deep stabilizers can the entire core coordinate properly for posture, dynamic strength, and injury prevention.

ELDOA: The Ultimate Spine And Joint Exercises

How to Activate Your Deep Core Muscles

The Transverse Abdominis (TVA) Breathing Drill

Imagine the TVA as an internal girdle wrapping your waist. To train it, perform diaphragmatic breathing to fill the abdominal cavity with pressure, contract your pelvic floor, and cinch the TVA tightly. Breathe deeply, maintain pressure, and resist movement at your shoulders or chest. Aim for up to five reps per set, increasing duration as you master the technique.

The Diaphragm Drill

The diaphragm links directly with the TVA and spine. Practice abdominal breathing—keep shoulders relaxed—and then add light weight on your belly button, lifting with your breath for three sets of twenty reps, progressing the resistance over time. Pascal’s Law proves that internal pressure supports the entire core uniformly.

Articulation and Roll-Ups for Spinal Function

The Roll Down/Roll Up Sequence

Healthy spines need segmental movement. Practice rolling down and up slowly using only your abs and spinal muscles, articulating each vertebra in sequence. If you can’t reach the ground, perform partial reps—aim for three sets of fifty, progressing to one hundred as capacity improves.

[H2] Putting It All Together for Spinal Health

Every element here deep muscle activation, breathing technique, segmental movement, targeted stretching should be programmed and progressed according to your individual needs. Never rely on just one or two exercises for full spine health.

Ready for sustainable spinal strength and true core function? Explore our advanced ELDOA programs and resources for a holistic, progressive path to a resilient spine.

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it’s not just working out, it’s building a foundation for a better life.

Sep 25 2020

Spinal Strengthening For Your Core It’s About Health, Not Vanity (Part 2)

Spinal strengthening back muscles exercise

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Building Real Spinal Strength: Moving Beyond Abs

If you want a truly strong core, you need more than ab exercises—you must also strengthen the muscles of your back and spine itself. True core stability comes from balanced contraction and coordination of the transversospinalis, longissimus, and iliocostalis muscle groups, which support, rotate, and stabilize your whole trunk.

Key Muscles for Spinal Strengthening

Your primary focus is on three key muscle groups running from the center out:

Transversospinalis
Longissimus
Iliocostalis
Training these means working both your upper and lower spinal segments, and integrating global (whole-body) and segmental (isolated) movement for stability.

Effective Spinal Strengthening Exercises

Upper Longissimus: Torso Raising

Lie face-down on a firm surface (bench, table, mat), feet securely anchored. Lower your torso with arms by your sides, engage your core by tucking your pelvis, push your chest out, and lift your upper body toward parallel with the floor. Never lose your pelvic tuck—control is key. Repeat, building up to three sets of 50–100 reps for stability and strength.

Lower Longissimus: Leg Raising

Flip your body around so your legs hang off and your upper body is anchored. Keep your torso stable, pelvis tucked, and legs straight, and lift your legs up toward the ceiling, stopping if the back arches. Repeat, focusing on spinal alignment for safe strengthening.

Fine-Tuning for Shoulder Girdle & Upper Back

Prone Butterfly for Rhomboids

To integrate your shoulder girdle, perform the butterfly drill. Lie face down with arms slightly wide and straight. Keeping chest and pelvis down, lift arms up and lower them, progressing to rapid “flaps” at higher reps (3 sets of 100). This targets the rhomboids and postural stabilizers between the shoulder blades.

ELDOA: The Ultimate Spine And Joint Exercises

The Big Picture: Sequencing for Optimal Spinal Health

Proper spinal strengthening isn’t just about muscle activation—it’s about sequencing exercises, starting with foundational movements and progressing to advanced drills. Segmental training, posture control, and consistent repetition safeguard against pain and injury and help you unlock true functional performance.

Ready to break past your roadblocks? Download or sign up for our advanced video series to progress further and optimize strength for lifelong spinal health.

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it’s not just working out, it’s building a foundation for a better life.

Sep 04 2020

Just Moving With an Unbalanced Body Is Bad For Your Health The Science and Solutions

The Danger of Moving With an Unbalanced Body

Staying active is great but movement performed with a body that’s out of balance can actually accelerate dysfunction and increase injury risk. When key stabilizers like the gluteus medius are weak, every step amplifies stress on the joints and tissues least equipped to handle it. The result: instability, compensatory pain, and the slow march toward chronic issues.

The Science of Hip Instability

A weak gluteus medius causes Trendelenburg gait (hip dropping to one side when walking), magnifying the force absorbed by the body—up to thousands of tons over the course of daily steps. Wherever your body’s “weakest link” is, that’s where forces will accumulate, resulting in pain and tissue breakdown.

Why Exercise Alone Is Not Enough

Simply “moving more” doesn’t resolve imbalances—it can compound them. Runners and walkers often end up with knee pain, back pain, or hip degeneration if their stabilizing muscles aren’t specifically strengthened. Solutions require targeted corrective work, not just generic activity.

Segmental Strengthening: A Proven Solution

Segmental strengthening is the evidence-based approach to restoring balanced movement. By training muscles like the gluteus medius in all fiber directions—and addressing the myofascial chain—you promote proper force distribution, stability, and resilience. This maximizes injury prevention and long-term mobility.

Segmental Muscle Strengthening Approach

The Science of Corrective Training

Segmental strengthening incorporates biomechanics, fascial science, and muscle mapping rules to ensure every fiber and chain is recruited for function. Principles like Hill’s Muscle Model, Borelli’s Law, and biotensegrity guide exercise technique for sustainable progress.

Applying Science for Longevity

Strengthening weak links and regularly assessing movement patterns empowers sustainable activity at any age. A healthy mix of enjoyable movement and segmented strengthening yields well-aligned posture, less pain, and greater independence.

Key Takeaways for Lifelong Health

Weak gluteus medius and imbalances magnify daily stresses on joints.
Generic movement without correction increases pain and risk.
Segmental strengthening restores balance, function, and long-term mobility.
Use targeted, science-backed programs for life-long health.

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it’s not just working out, it’s building a foundation for a better life.

Jun 23 2020

Working Out But Not Seeing Results? 4 Reasons Why (Video 2 of 2)

scientific reasons workouts are not delivering results

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Why Aren’t You Seeing Results? Four Root Reasons

Many people wonder why, despite working out regularly, they don’t feel stronger, healthier, or more energetic. The science and philosophy of the body reveal four main reasons, each crucial for achieving sustainable results.

1. The Trap of Generic Fitness Promises

Fitness marketing often sells rapid results with minimal effort—ignoring diversity in structure, history, and personal needs. Scientific evidence shows these oversimplified promises lead to disappointment and lack of true progress because every body responds differently to training.

2. Ignoring Structure and Function

Inspired by osteopathic principles, it’s clear that individual structure shapes function, and vice versa. If structural imbalances are left unaddressed, functional capacity falters—leading to plateaus and injury even when effort is high.

Analogy:

Imagine a bridge out of alignment—if the cables aren’t balanced, traffic brings uneven strain and collapse.

3. Neglecting Holistic, Interconnected Systems

Bio-tensegrity teaches us that the body is interdependent—muscle, fascia, and joint positions dynamically affect each other. Ignoring these links means compensation and stagnation, even with consistent exercise. Holistic, full-body engagement is necessary for real strength and progress.

4. Disregarding Foundational Scientific Laws

Scientific rules (such as Hill’s Muscle Model, Bergmark’s Pit and Dam, and Pascal’s Law) remind us that true strength and resilience require attention to the tendons, fascia, contractile fibers, and force distribution throughout the body. Neglecting these laws risks overloads, injury, and lack of progress over time.

Analogy:

Like air in a soccer ball, internal pressure must be distributed evenly—if one area is weak or overloaded, it is more likely to fail.

How to Move Forward and See Results

Start from your unique baseline—honest assessment is essential.
Build your plan with personalized, holistic training that respects the structure and connectivity of your body.
Address imbalances, adapt as you progress, and continually educate weak areas to promote lasting growth.
Only sustained, full-body approaches with true progression lead to breakthrough results.

The Ultimate Holistic Exercise and Fitness Guide

Key Takeaways

Sustainable exercise results rely on real science, structure, and holistic strategy—never on shortcuts or generic promises.
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it’s not just working out, it’s building a foundation for a better life.

Jun 09 2020

Working Out But Not Seeing Results? 4 Reasons Why (Video 1 of 2)

one size fits all fitness programs effectiveness

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Why One-Size-Fits-All Programs Fail to Deliver Results

Jumping into popular exercise routines often promises rapid transformation or pain relief—but oversimplified programs usually ignore your unique foundation and personal history. Treating your own body as the most important investment, not just following trends, is key for success.

1. Impatience and Unrealistic Expectations from Marketing

Fitness ads exaggerate how quickly transformation can happen. True change requires patience, long-term vision, and commitment to progression. Expecting fast fixes usually sets up disappointment and abandonment of routines.

2. Oversimplified Solutions and False Promises

Ads often promote miracle routines that “instantly cure pain” or transform your abs in a few moves. In reality, pain and performance rely on complex muscle, fascia, joint, and movement relationships—simplifying risks missing underlying dysfunction.

3. Lack of Personal Assessment and Education

Without personalized guidance and real understanding of starting points, copying programs can worsen imbalances. Real progress requires honest assessment, tailored routines, and continuous education about your body’s needs.

4. Ignoring Holistic Connections and Balance

The body is an interdependent unit. Generic routines often neglect the need to educate weaker areas, correct imbalances, and foster rhythm across all muscle groups for sustainable improvement.

Analogy:

Just as becoming a doctor requires years of education, real physical health is built through a step-by-step learning process—not shortcuts, ads, or single “miracle” exercises.

Making Your Workouts Work for You: The Full-Body Approach

Assess your starting point rather than following popular ads.
Build programs based on comprehensive education and holistic progression.
Expect that enduring change takes time and honest effort.
Avoid quick fixes and commit to stepwise, full-body practices for lasting results.

The Ultimate Holistic Exercise and Fitness Guide

Key Takeaways

it’s not just working out, it’s building a foundation for a better life.

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Aug 08 2019

How Your Body Is Linked Like a Chain

Understanding Myofascial Chains: The Science of Body Linkage

Imagine the body as a complex system of moving parts, not just isolated muscles or bones. Decades of research confirm that our bodies are connected by vast, web-like networks of fascia and muscle—creating actual “chains” that transmit force, movement, and information from one area to another.

Direct Linkages, Not Just Segments

Every muscle is surrounded by fascia—a unique connective tissue forming a continuous network throughout your body. When one muscle contracts, the force is transmitted to neighboring muscles and even distant regions through these myofascial chains. For example, the calf muscles link via fascia to the hamstrings, which connect up to the low back and even as far as the scalp. This means movement or tension in one part often influences others—sometimes in surprising ways.

Movement as a “Chain Reaction”

Whether picking up an object, running, or standing upright, your body distributes tension and force along myofascial lines. Anatomical studies highlight at least five major movement chains:

Superficial Back Line: connects scalp, spine, hamstrings, calves, and feet
Front Functional Line: links chest, abs, and inner thighs
Back Functional Line, Spiral & Lateral Lines: stabilize rotation and dynamic posture in every step

This design allows force to flow efficiently, balances posture, and integrates whole-body movement.

Everything Is Linked Together

When you’re moving—playing with your kids, working out, or doing daily activities—all these linked areas need to coordinate and work with each other. If you want to better your body and truly stay balanced holistically, you must ensure each link in the chain is trained appropriately.
Each link—ankles, knees, hips, core, shoulders, neck, and more—has its own unique job, and if any one of them is neglected, it impacts the whole system.

Why It Matters: Real Training, Real Life

When one link of this chain is weak, stiff, or injured, the entire system compensates—often producing pain, movement restriction, or diminished performance in a seemingly unrelated area.

Example: Tight calves may contribute to back pain, poor squat form, or headaches due to tension pulling through the Superficial Back Line.

This is why holistic training routines focus not just on muscles in isolation, but on integrating and aligning the whole chain. Training whole chains—via myofascial stretching, segmental strengthening, and whole-body movement—produces pain-free function and resilient health.

The Chain Link Analogy

Just as a metal chain depends on every link for strength, your body’s fascial and muscle chains must all perform well together. If one link is restricted or weak, the whole chain—and the body as a whole—suffers.

Restore, align, and mobilize all the links for resilient, functional, pain-free movement.

Learn more about supporting every link in your chain:
Custom-Built Programs—Holistic Training for Your Whole Chain

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Oct 26 2016

Personal Training Success Story Santa Fe Rosanna Dill

Real Results with SolCore Fitness Rosanna Dill’s Story

There’s a running joke in the midday group exercise class at SolCore Fitness: around 12:32, Rosanna comes screeching in with her workout gear and high heels, grins, and says, “Great, let’s do it!”—no matter the activity. But Rosanna’s story is much more than cheerful energy; it’s about commitment to fixing her upper back and overcoming thoracic kyphosis.

Facing Kyphosis Why Rosanna Started

Rosanna has always problem-solved her way through life—whether as her family’s “handyman” or with at-home workouts. Yet, her own program didn’t touch her real issue: increasing rounding in her upper back, a classic thoracic kyphosis that 90% of adults develop.

Rosanna’s Turning Point

Her main goal became not to be the “hunched back little old woman.” After seeing SolCore Fitness on Facebook, she decided to “stop being a cheap bastard,” and join a group class for expert help. She wanted a targeted solution, and she committed fully to every class and piece of homework.

How SolCore’s Program Changed Everything

Results After Dedicated Effort

“I have so much more awareness in my body. There’s more freedom in movement, and my tight upper back is slowly going away.”
The varied and integrated exercises—especially back extensor routines, targeted wall stretches, and upper back strength circuits—slowly, steadily improved her posture and mobility.
Rosanna worked her tail off, doing the assigned drills and extras, learning the value of consistency for long-term improvement.

Favorite Exercises and Challenges

“I like all the exercises—how they work together for whole-body progress. The wall stretch even helps me sleep!”
Her ongoing challenge: continuing to open up her upper back, addressing old postural imbalances and preventing new ones.

Advice for Members and Newcomers

“Take your time. It’s a process to get results—three months is too soon, and six weeks isn’t enough. Stick with it because it’s totally worth it.”
For anyone on the fence: “This program is a subtle yet effective practice that realigns your body.”

The Science Behind Kyphosis Correction

Correcting thoracic kyphosis requires a mix of posture training, muscle strengthening (especially back extensors and core), and strategic stretching of the chest and neck. Studies show group classes and personalized routines—like those at SolCore—improve alignment and long-term mobility, decrease rounding, and support healthy aging.

See more client success, posture correction science, and exercise tips:
Success Stories: Real People, Real Results

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Sep 08 2016

How To Choose a Personal Training Fitness Program For You in Santa Fe #3

Santa Fe personal training, primal movement workout

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How to Choose the Right Personal Training Program—Santa Fe’s Expert Guide

Let’s start with a simple fact: your workout should help you move better in life—not just in the gym. That means focusing on full-body, functional movements. At SolCore Fitness, we use the seven primal moves (squat, lunge, bend, twist, pull, push, gait) because these patterns mirror how you live: sitting down, reaching, picking things up, rotating, and walking.

Why does this matter? If your routine is all about sitting on machines and isolating muscles, you’re not preparing your body for real-world demands. “If I just go to the gym and sit in a machine, it doesn’t translate into life at all. Life is more dynamic—movements work in combination, and your workout should reflect that.”

Don’t Stretch First! How to Warm Up and Train Smarter

One of the biggest misconceptions is stretching before you begin. Performance and safety actually improve if you start with cardiovascular activities like walking or jumping jacks, then move every joint through all three planes of motion—sagittal, frontal, and transverse. “Don’t stretch first. Warm up with movements that get your blood flowing, then activate your muscles through a variety of directions before you train.”

During your workout, focus on balancing push and pull movements, and make sure you include what your body needs—not just what you prefer. “If you love stretching or yoga, try lifting weights for better balance. If you’re into bodybuilding, add mobility and flexibility work. We always gravitate to what’s comfortable, but success requires working on your weaknesses.”

Sets, Reps, and Progress—What’s Right for You?

How do you know how many sets or reps to do? Start with your goal:

Fewer reps, more sets = strength and power
More reps, fewer sets = muscle endurance
Assess yourself monthly, and don’t rush the process. Real change takes time. “Meaningful results usually require at least 90 days of consistent effort, and true transformation—new tissue, better alignment—can take nearly 10 months. Be patient, assess regularly, and course-correct when needed.”

Stretch After—Normalize Your Body for Better Recovery

After your workout is the time to stretch and bring your body back to neutral. This helps prevent repetitive stress injuries and keeps muscles functioning smoothly. “Every activity creates tension in specific muscles—bring them back to normal before your next session for lasting health.”

System, Consistency, and Support

People succeed because they have a plan, openness to change, and a supportive system. Personalized coaching makes a huge difference—guiding you in movement patterns, progressive adaptation, and mindset. Looking for the right program? See how SolCore Fitness’ personal training and manual therapy can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Aug 25 2016

Santa Fe Are Your Shoes to Blame for Lower Back Pain?

Could Your Footwear Be the Hidden Reason for Your Back Pain?

When imagining the sources of back pain, most people think about sports injuries or heavy lifting. Yet, the shoes worn every day might be just as much to blame. The feet are quite literally the foundation for all movement. Any breakdown in that foundation—poor arch support, worn out soles, unstable high heels—can add up to excessive stress on the spine and supporting muscles.

Those whose jobs require standing for hours or carrying weight regularly are especially at risk. The wrong shoe can trigger not only back pain, but knee, hip, and even neck discomfort by destabilizing the body from the ground up.

How Shoes Impact Gait and Spinal Health

Shoes that lack proper support or alter natural gait—like flats, flip-flops, and toe shoes—may cause under-pronation or over-pronation. These changes increase impact through the spine, muscles, and ligaments, leading to chronic fatigue and pain. Even popular but unsupportive choices, like ballet flats or flip-flops, can make things worse for both the feet and the back, while high heels are notorious for shifting stress into the lower back, hips, and even causing disc degeneration.

A healthy stride means the heel strikes first, the arch rolls in, and the toe pushes off. Shoes that disrupt this sequence can lead to repetitive strain, and footwear that’s old or worn out only compounds the problem—over time, it reduces shock absorption, flattens arches, and alters natural motion.

Make Smart Choices—For Everyday and for Fitness

Not all shoes are bad news. Athletic shoes with high-quality cushioning and shock absorption are a much better choice for back health. And when in doubt? At SolCore Fitness, workouts are done barefoot whenever possible, giving feet and foundation a chance to move and function naturally.

Next time your lower back is aching after a long day, take a look at what’s on your feet. You may just find a simple solution to persistent pain!

For a full visual summary, see the infographic below:

Infographic: How Shoe Choice Impacts Spinal Health and Lower Back Pain Risk

Want more sustainable solutions for back pain and functional strength? Learn about our approach and get a free consultation:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Aug 10 2016

How To Choose a Personal Training Fitness Program For You in Santa Fe #2

Posture types, biotensegrity, and muscle layers diagram

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Structure Dictates Function In Health—Why It Matters for Your Training

What does “structure dictates function” really mean? Borrowed from osteopathy and Andrew Taylor Still, this principle teaches that the way your body is built determines how well it’s able to move, heal, and perform—including digestion, heart, and hormonal health. Think about a house with a cracked foundation—no matter how strong the roof, eventually it’ll collapse. It’s identical with posture and movement: poor structure in the spine, pelvis, or feet leads to compensation and injury over time.

Posture, Biotensegrity, and Compensations—A Smart Program Starts at the Source

Before beginning any fitness or running program in Santa Fe, you need to assess your posture: sway back, lordosis, kyphosis, forward head, or ideally, aligned posture with head, shoulders, hips, knees, and ankles in one line. Good posture should feel automatic—not forced—so a best-fit program works on correction first, not just “going harder.” If misalignments persist, small repetitive stresses (like a dripping faucet) eventually cause breakdown—herniations, torn labrums, chronic pain.

The body is a biotensegrity system—a flexible, balanced network (think Golden Gate Bridge, not brick wall) where tension and compression are distributed through muscles, fascia, and joints. Imbalances anywhere cause pain elsewhere: a twisted shoulder can lead to the opposite-side hip or ankle pain. Training should target both deep (“pit”) structural muscles and the visible (“dam”) movers, with special attention to fascia as a whole-body connector—not just isolated parts.

Your Training Progression—Flexibility, Stability, Strength, and THEN Power

When choosing personal training, look for programs that:

Address flexibility and freedom first
Build stability next
Progress to strength and then power
Most mainstream routines rush to lifting or running and skip the foundational steps that prevent injuries years down the line. True holistic fitness in Santa Fe begins by restoring function and natural alignment, layering progress for results that last.

See the diagram below for a visual guide to biotensegrity, posture types, and injury compensation patterns:

Understanding Structure Dictates Function: Biotensegrity, Muscles, and Posture

Curious about how SolCore Fitness assesses structure and develops corrective plans? See Personal Training and Manual Therapy for more details:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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