Corrective exercises

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

Click on the image to watch the full video

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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Apr 26 2016

ELDOA, Along With A Holistic Personal Training Program Will Eliminate Back Pain

Not All Back Pain Advice Is Created Equal

Anyone who’s battled back or neck pain knows how confusing the advice can get: try this stretch, take this pill, maybe even consider surgery. It’s refreshing to see more people challenging the “quick fix” mindset in favor of holistic, long-term solutions—like ELDOA and fascia-informed training.

From Personal Experience to Professional Practice

SolCore Fitness was founded from necessity—persistent back pain (L4-L5 bulge, sciatic pain) that simply didn’t respond to meds, chiropractic, yoga, or standard PT moves. Only by exploring smarter, more biomechanically precise methods—like ELDOA—did lasting relief finally happen. Instead of masking pain or ignoring the rest of the body, this approach asks: “How is everything connected?” and “What’s really causing the imbalance?”.

Why Most “Standard” Exercises Fall Short

It’s not just about stretching or getting stronger: it’s about doing the right movements for the body’s unique compensation patterns. Many popular exercises (forward folds, rotational twists, or cobra press-ups) might seem good in theory but can actually send pressure to the wrong spots and make things worse for some people. Most back pain isn’t fixed by generic routines—it needs a specific, individualized approach based on real biomechanics and fascia health.

ELDOA = Targeted, Lasting Change

ELDOA, when woven into a holistic training program, actually gives the spine space, decompresses the right areas, and normalizes tension throughout the whole chain. While the internet is full of “one-size-fits-all” advice, well-applied ELDOA works because it gets specific—think of it as precision stretching and strengthening that fits actual structure, not just a theoretical spine. No formulaic fixes: just science, awareness, and the right kind of movement for long-term health.

If back pain has been stubborn or “unexplained” by MRIs or generic PT, don’t settle for surface-level answers. SolCore Fitness specializes in this kind of nuanced assessment, program design, and ELDOA instruction—transforming countless members’ pain and performance.

Ready to try a truly different approach to back pain and better movement?
https://www.solcorefitness.com/eldoa-the-ultimate-spine-and-joint-exercises/

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Jan 11 2016

Three Reasons your recreational activity shouldn’t be your whole routine

Why Fun Activities Alone Aren’t a Complete Plan

It’s incredibly common—especially in a place like Santa Fe—to fall in love with a sport or activity and hope that’s all it takes to stay fit. As a career personal trainer (who’s a bit obsessed with skiing), the truth is unavoidable: no recreational activity covers all the bases for balanced strength, lasting health, and injury prevention. Enjoyment matters, but a full, healthy routine is much more than simply repeating what’s fun.

Reason #1—It’s Not Tailored to Your Needs

Leaping into any activity without an honest, personalized assessment is like driving cross-country with no map—odds are, you’ll miss a turn. Fitness assessments cut through the guesswork by setting objective baselines for mobility, strength, performance, and function. This step clarifies weaknesses or imbalances that a favorite activity (skiing, cycling, tennis, yoga, etc.) won’t always reveal—until something hurts.

Skipping assessment and using generic programs means risking hidden compensations or movement faults. The repercussions? Years of subtle wear, faulty joint loading, or muscle imbalances that may only show up years later as pain or dysfunction.

Personalization is critical. A well-structured routine should take into account prior injuries, current needs, and realistic progression, mixing and matching with the seasons and the body’s feedback. No online class, YouTube video, or off-the-shelf program should ever replace that.

Reason #2—Endorphins Are Great, But Don’t Ignore Wear and Tear

Endorphin highs make activity rewarding—blood flows, mood lifts, and life feels better during and after the run or ride. But those good vibes can blind anyone to underlying risks. Without variety and structured maintenance, even the best-loved routine can mask nagging imbalances.

The classic example: runner’s knee (patellofemoral syndrome). Repetitive knee flexion in running, cycling, or skiing can slowly grind down cartilage, but early on it’s just a mild ache—easy to ignore over the endorphin buzz. Repetition amplifies movement faults; just because it doesn’t hurt now, doesn’t mean it won’t become a problem in the future.

Reason #3—Overuse, Stagnation, and Missed Recovery

Recreational routines by default tend to repeat the same movement patterns—and the body adapts quickly. Muscles, ligaments, and joints need stimulus in all planes of motion to be balanced, strong, and resilient. It’s not just about variety to avoid boredom (although that matters!)—it’s also about challenging your body beyond its favorite ruts.

A stale program leads to plateaus: the body stops responding, and improvements halt. More importantly, focusing on a single activity increases odds of overuse injuries, as some tissues absorb all the stress while others don’t get the chance to recover or strengthen.

Rest and cross-training are crucial. Mixing strength, mobility, stability, flexibility, and recovery (including sleep!) helps build lasting results, keeping both body and mind engaged. Overtraining or lack of recovery can disrupt hormone balance, rundown the immune system, and set the stage for burnout or injury.

How a Balanced Fitness Routine Sets You Up for Success

When you rotate foundational strength, mobility, assessment-based corrective work, and meaningful recovery days, you prepare your body for both your favorite hobbies and whatever real life throws your way. A great personal training program does three things:

Assesses where you are today (not where you wish you were)
Designs routines that fill your unique gaps, not just ride on strengths or preferences
Progresses you with variety, intensity, and recovery until you’re stronger, more confident, and resistant to injury

If you want to keep doing what you love for decades—without the slow creep of pain or injury—stop relying on one activity and start building a smarter, more holistically designed plan.

Ready for a comprehensive assessment, custom plan, or advice about optimizing your favorite activities?
https://www.solcorefitness.com/free-consultation/

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Jul 23 2015

Personal Training Success Story – Amy Weyhrauch

Amy’s Story—Strength, Resilience, and Hope in Santa Fe

“Life is what you make of it. You can be happy or sad. It’s up to you.” That’s the wisdom Amy Weyhrauch grew up with, and it shows in everything she does. A mom of four, Amy has advanced ankylosing spondylitis, but she has never let that define who she is.

When Amy started at SolCore Fitness and Ekemba Sooh she moved stiffly and cautiously, in real pain and unable to turn her neck easily. Her number one goal was simple: just to get out of pain and move again without fear. Years of being misdiagnosed after a clavicle injury, and even being tested for leukemia, would make anyone hesitant—but Amy’s resolve was stronger than her setbacks.

To explain how AS affects her, I always put it this way: “Everything that you do is magnified. When somebody else doesn’t stretch for a day, they get a little tight. When you miss your stretches for a day or two, your body starts to lock up. Literally!”

Yet, day after day, Amy showed up, embracing our core principle: “Consistent Steady Improvement.” After a year-plus of private training 3–4 days a week, Amy has seen remarkable progress.

Q & A: Amy’s Perspective

1) What made you decide you wanted/needed to start a program?
“My Ankylosing was the main reason to seek out help. It just made me feel so bad, and it is really hard to motivate yourself when you don’t feel good. I just kept giving myself excuses as to why I shouldn’t and couldn’t do it. Well, I finally got to the point where I felt so bad that I reached out to a friend of mine, Liz Karp, and she recommended you to me.”

2) What did you do before?
“Yoga tapes, exercise tapes, tennis, hiking, sometimes skiing. I also had this chart that was given to me on stretches I should do for Ankylosing. But I knew I needed somebody to teach me the right way.”

3) What results have you achieved since starting your program that you are proud of?
“Well, I have lost 7-8% body fat and around 10 pounds, but what I am most proud of is the fact that I am a happier better person because I don’t hurt all the time. It got to the point where I didn’t want to go out and be social. The weight of that pain on me all day took all my effort, and to think about spending more effort on going out was too much. I also LOVE that I now have tools to keep myself moving and feeling great. Not only the stretches and exercises but also the fitness journal you gave me was a big help—especially at the start. It is eye-opening to look back and see how you really did, not just how you thought you did!”

4) Do you have a favorite exercise? Least? What do you like or don’t like about them?
“I do not like the Mountain Climbers! I love the wall stretch L5-S1, love the hip stretch (Glute Med). Actually, I love all the hip stretches and all the spine stretches.”

5) What are some challenges or goals you are currently working on?
“Weight loss is my next big goal along with staying out of pain and keeping my body mobile. I also want to keep changing my habits and keep getting better with the advanced workouts you guys have been giving me.”

6) What do you like best about our program/having a trainer?
“The knowledge that you guys have is invaluable. I also love that you are flexible. You guys always have a program ready, but if I come in and say I am feeling a certain way, you are able to change the program on the fly to meet my needs. I also really appreciate that you guys push me to levels that I didn’t think I could do before, but you never push me too far.”

7) What advice would you give to other SolCore Fitness members?
“KEEP IT UP! Keep coming to class. Keep doing your homework. Keep making those small improvements each day.”

8) What would you say to someone on the fence about joining our program?
“I wish I had had somebody who I trusted to push me to start this sooner. Think about how many times you have procrastinated. I waited almost a year from knowing about SolCore Fitness to starting with them. To get better you have to start. So start now!”

If Amy’s story sounds familiar, and you’re ready for personal, compassionate coaching to help you break through pain and reach your goals, see how SolCore Fitness’ programs can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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May 20 2015

Personal Training Success Story – Barbara Hendrick

Barbara’s Story—Back in Action, Pain-Free

When Barbara Hendrick came to SolCore Fitness, back pain from a horseback riding accident had derailed her active life and was only getting worse. She’d tried physical therapy, osteopathic treatments, and even expensive injections—nothing worked until she committed to a new approach. After a thorough consult, it was clear Barbara was ready to work hard and make lasting changes.

An avid bookkeeper and “ridiculously active” outdoor enthusiast, Barbara’s passion for hiking, paddle boarding, water aerobics, pilates, and gardening made it essential for her to move pain-free. For her, being able to hike with her husband was non-negotiable: “If I couldn’t hike with Chris, then what’s the use in living?”

Q & A: Barbara’s Journey in Her Words

What made you decide you wanted/needed to start a program?
Back pain. I had hurt my back horseback riding and it was getting unbearable. I was desperate.

What did you do before?
I had done PT, Osteopath treatments and a 3 set round of Prolotherapy, and none of it worked to ease my back pain.

What results have you achieved since starting your program that you are proud of?
I have much better posture now. My spine is much more flexible and has a lot more mobility. And now even when I do activates that really cause my back to tighten up (like gardening) it goes back to normal really quickly.
Editor’s note: Barbara got hurt in August 2013. She started classes in May 2014, and by August 2014 she was able to go horseback riding without pain!

Do you have a favorite exercise? Least? What do you like or don’t like about them?
Frogs (inner thigh stretches) and butterflies (upper back strengthening) are my least favorite even though I know they are good for me. I love all the other exercises, because I know that I am doing a lot of good for my body by making it stronger and more flexible. If I did have to choose two movements that I especially love, it would be the 90/90/90s and the sliding back and forth move with my spine. The sliding move (lateral translation) really opened my spine, and the 90/90/90 (obturator internus myo-fascial stretch) balanced my pelvis and kept my back out of pain.

What are some challenges or goals you are currently working on?
To keep my body in a place where I can keep playing. I want to hike, horseback ride, paddle board, work out, garden, etc., without the fear of getting hurt.

What do you like best about our program/having a trainer?
You guys make it so comfortable to come and work out. And it is a lot of fun in class. Really humorous.

What advice would you give to the other SolCore Fitness members?
Do your homework! (I swear I didn’t make her say that)
Side note: It took Barbara about four months before she started doing her homework. When she did, her results started to be extremely rapid.

What would you say to someone on the fence about joining our program?
Give it a try. To try it for three months is nothing.

Inspired by Barbara’s journey and want to get moving again without pain?
Explore how our Personal Training and Manual Therapy can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Mar 19 2015

Personal Training Success Story: Liz Cale

Liz’s Story—Overcoming Daily Pain, Finding Lasting Fitness

When Liz Cale started group classes at SolCore Fitness, she was no stranger to pain—facing neck, thoracic, and daily discomfort to the point she needed a standing desk. As President and COO of Santa Fe Properties, her job was counterproductive to her physical needs, and she’d already tried other trainers and weekly chiropractic visits, even considering neck surgery.

Those first classes were tough, but Liz stuck with it, steadily making real progress. Today, she’s not only avoided surgery—she rarely needs chiropractic care, has toned up, lost inches, and even wowed former clients with her transformation.

Q & A: Liz’s Journey in Her Words

What made you decide you wanted/needed to start a fitness program?
I had a lot of pain in my neck, thoracic (trunk). It got to the point where I used a standing desk at my office because sitting was too painful.

What exercises or fitness programs had you tried before?
I had a membership at Santa Fe Sport and Medicine and was working with a trainer. I was also seeing a chiropractor once a week to keep out of pain. But the workouts that I was doing were not what I needed—they were downright dangerous for where I was. When I started the classes, I stopped that to focus on getting better.

What results have you achieved since starting your program and are proud of?
I was able to not have another surgery and stopped having to see the chiropractor. And even though this was not my main goal, I lost inches and really toned my body. It felt pretty good when a past client barely recognized me in a group setting because of the change.

Do you have a favorite exercise? Least? What do you like or don’t like about them?
The wall (L5-S1) is by far my favorite stretch because it feels so good. The Frogs (series of inner thigh abductor myofascial stretches) are the most challenging—not because I dislike them, but because they’re tough for me.

What are some challenges or goals you are currently working on?
Creating more space in my thoracic is a big goal—my job makes this hard. Eating regular meals has also been a challenge, and I need to make it a priority.

What advice would you give to the other SolCore Fitness members?
Have a good mindset. You can’t accomplish any goal without it. If you have a good mindset, it gets you through the hard times.

What would you say to someone on the fence about joining our program?
Try it! But if you do, have a good mindset and be open about it.

Ready to transform pain into progress?
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https://www.solcorefitness.com/group-exercise-classes

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Feb 12 2015

Client Success Story – “Warmed the Cockles of My Heart” (Geri)

Geri’s Story—Breakthroughs in Flexibility, Food, and Health

Sometimes, a heartfelt client email says it all: helping people like Geri achieve a level of well-being they never imagined is why this career was chosen. Geri first trained with Ekemba in West L.A., then reconnected years later in Santa Monica. At their consult, her deep challenges with autoimmune issues and restrictive routines were clear—overworked workouts, 90s low-fat dieting, and a lifestyle mismatched to her goals.

True change came from scaling back intensity, focusing on myofascial stretching, ELDOA, restorative movement, more sleep, and eating quality fats and proteins—plus a lot of consistent, steady improvement. Geri initially resisted, but stuck with the new routine. Gradually, flexibility, healing, and balance returned—and so did joy.

Client Testimonial: In Geri’s Own Words

“Hi Ekemba,
Just wanted to say thank you for truly helping me improve my overall health over the past year and a half. When people say how great it is that I’m more flexible with my eating and how impressed they are when I say I’m taking a rest day, I know I really owe that to you. I am definitely a changed person and will not go back to my old ways. I’ll gladly be a reference for you as you work to build your business in New Mexico. You are a one-of-a-kind trainer and I’m glad I bumped into you and changed my equifit that day to work with you!
Safe travels. Wishing you and your family all the best!!! hugs,
Geri”

This is the power of holistic personal training: meet people where they are, guide with science and sincerity, and watch them flourish.

Ready for an approach to fitness and healing that fits the whole person?
See how a SolCore Fitness consult can help spark the change:
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Nov 11 2014

The 3 Reasons Why Boot Camps Wreck Your Body!

The 3 Reasons Boot Camps Miss the Mark (and Wreck Your Body)

Most fitness boot camps promise fast results and endless motivation—but the reality is that they usually bring plateaus, frustration, and more injuries than improvements. After two decades as a personal trainer, it’s clear: these environments rarely deliver safe, lasting change.

1) Pushing People Far Past Their Capacity

Jumping from sedentary living to max-intensity workouts isn’t a smart progression. Sally, for example, is active but mostly sedentary, then suddenly thrown into a high-intensity, one-size-fits-all boot camp. The result? Pain, exhaustion, and risk—not the strength and physique she hoped for.

2) No Thorough Evaluation

A quick body fat test is not an evaluation. Without deeply understanding each person’s history, injuries, and goals, real risk factors get missed. Issues like back pain, compressed discs, tight fascia, or underlying patterns are ignored—not safe or productive.

3) No Individual Adaptation

Movement is good, but random, unadapted movement in a crowded class isn’t a recipe for success. To truly progress, each person needs a structured plan, progressing from stability to strength and flexibility based on their current state and future goals.

What Makes a Group Class Actually Safe and Effective?

SolCore Fitness’s Group Exercise Classes are built on holistic assessment and progressive, biomechanically sound programming. Every participant is evaluated, each movement is biomechanically purposeful, and adaptation is a constant. The results? Real pain relief, improved posture, body awareness, and sustainable strength—without the wreckage.

Looking to lose pain, build posture and strength, and actually enjoy your fitness journey?
Group Exercise Classes:
https://www.solcorefitness.com/group-exercise-classes/

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Jul 28 2014

What Is a Corrective Exercise? (And Why Most Are Not Corrective at All)

The phrase corrective exercise shows up everywhere in gyms, physical therapy clinics, and YouTube workout channels. But here’s the problem: most so-called “corrective” movements do very little to actually correct the body. They might stretch a muscle or make you sweat, but they don’t normalize posture, biomechanics, or fascia—the true foundations of movement.

A real corrective exercise does not just look good on paper or fit a trendy label. It changes the way your body functions, balances tension across joints, and restores harmony in the system. When done correctly, it should help your body hold better alignment naturally, not just while you’re doing the exercise.

What Makes a Real Corrective Exercise?

A genuine corrective exercise should check three essential boxes:

Targeted impact – It works on a specific area of the body (a joint, spinal segment, or fascial chain) that is out of balance.
Posture-driven – Instead of isolating one muscle, it addresses how that area interacts with the entire body through tensegrity (balanced tension).
Sustainable change – The result is not just a temporary stretch or pump. You should feel and move differently afterward—less pain, more space, better function.

If an exercise doesn’t create these changes, it isn’t truly corrective—it’s just another generic workout move.

The Wrong Example (And What’s Better)

Take the prone cobra (also called the McKenzie press-up). This exercise is often given for back pain because it forces the spine into extension. The idea is that “arching” the back will reduce disc pressure. But for most adults, especially those with disc compression or herniation, this is risky.

Here’s why: when the discs are already being pushed backward, forcing them into more extension just squeezes them further. Instead of healing, you may end up with more bulging, nerve irritation, or even worsening herniation.

What’s better? Instead of forcing a position, true corrective exercise should decompress the spine. It should create space, not more compression. That’s where ELDOA comes in.

ELDOA—The #1 Corrective Exercise for Back Pain

ELDOA (developed by French osteopath Guy VOYER, DO) is the gold standard of corrective exercise for compressive spinal pain. Unlike generic stretches, ELDOA uses precise, postural positions designed to open space between individual vertebrae.

How it works: Each ELDOA posture places the body in exact angles and tensions that “self-normalize” a joint. For the spine, this creates decompression at the disc level, allowing fluid exchange and rehydration.
The result: Pain decreases, posture improves, and your body begins to “hold” better alignment naturally.

Instead of simply masking symptoms, ELDOA corrects the underlying problem—compression. That’s what makes it a real corrective exercise.

Why ELDOA Works When Other Methods Fail

Traditional corrective programs often:

Focus too much on strengthening one muscle group.
Stretch areas without integrating them into full-body posture.
Treat the symptom instead of the structure.

ELDOA takes the opposite approach. By targeting the fascia and tensegrity system, it changes how the whole spine functions. Members at SolCore Fitness in Santa Fe have used ELDOA to finally find freedom from chronic back and neck pain—even when physical therapy, chiropractic, or generic “core” programs didn’t help.

The difference is clear:

Not corrective: “Do this back extension, it’ll feel good.”
Corrective: “Here’s the exact posture that decompresses your L5-S1 disc, restores balance, and lets your spine move naturally again.”

That’s the power of real corrective exercise.

The Takeaway

If you’ve been searching for corrective exercise for back pain, be careful. Most of what’s out there is not truly corrective—it’s just exercise with a fancy label. The right approach doesn’t push your spine further into trouble. It creates space, restores balance, and sets your body up for lasting relief.

That’s why, at SolCore Fitness, we use ELDOA as the cornerstone of corrective back pain programs. Because when you correct the source, not just the symptom, you get long-term freedom—not another temporary fix.

Want to try ELDOA and set a true foundation for a pain-free, active life?
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https://www.solcorefitness.com/free-consultation/

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