Injury Prevention

Aug 21 2020

Spinal Health And Wellness For Sustainability And Pain Relief

spinal health and wellness pain relief science

The Science of Spinal Health: More Than Just a Column

Most people are taught to think of the spine as a rigid column, but in reality, it’s a flexible, dynamic structure. Spinal health depends on preserving three key curves (cervical, thoracic, lumbar). When any curve flattens or over-accentuates, the spine’s strength drops—as shown by the Delmas Index—and forces concentrate in weak spots, amplifying pain and degenerative risk.

Analogy: The Bridge Supported By Arches

Imagine your spine like a bridge supported by multiple arches. If one arch (spine curve) weakens or collapses, the bridge loses half its strength and starts to buckle under loads—just like your own spine when a curve is lost from poor posture, injury, or muscular imbalance.

Why Spinal Muscle Teams Matter for Pain Relief

Everyday actions require a coordinated team: back muscles, abs, girdle stabilizers, and connective tissues. When muscles don’t support the spine’s curves, compensatory motion leads to excess wear, poor movement, and pain. This is why pain-relief protocols focus on restoring balanced stability and functional alignment rather than just masking symptoms.

Sustainable Health: Progressive, Holistic Support

Sustainability means working with your body’s current state and improving bit-by-bit—a progressive, individualized process instead of quick fixes or one-size approaches. Holistic programs incorporate not only strength and movement, but also posture, lifestyle adjustments, sleep, and anti-inflammatory nutrition.

Assessment and Awareness: The Cornerstones

True pain relief and lasting spinal health begin with regular assessment: Are your curves in healthy ranges? Can you maintain neutral posture against a wall? Becoming aware of these metrics allows for informed changes—like adjusting ergonomics, seeking expert help, or starting tailored mobility routines.

The Why Behind Curves, Alignment & Load

Research in biomechanics reveals the importance of good spinal curves for evenly distributing stress throughout each movement. Loss of even one curve transmits much greater force to the discs and nerves like a bridge collapsing at the point of a missing support. Over time, unchecked misalignment leads to chronic pain, joint degeneration, and higher surgery risk.

Understanding Pain Relief With Science

Motor control stabilization exercises and posture restoration have been shown in systematic reviews to bring sustainable improvement in pain and disability for chronic low back pain sufferers. The body adapts both acutely (via endorphins and nerve changes) and chronically (via increased function and motor pattern correction through proper guidance and support).

Key Takeaways

Maintaining spinal curves and balanced muscle support is essential to prevent pain and sustain wellness.
Think of your spine like a bridge—follow structure and science to keep the arches strong.
Pain relief and long-term function require regular assessment and gradual, individualized improvement.

ELDOA: The Ultimate Spine And Joint Exercises

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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

Why Aren’t You Seeing Results? Four Root Reasons

Many people wonder why their workouts are not producing results. 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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Mar 20 2020

COVID-19 – Your Defense Against It

Recent COVID-19 has caused our world to take generous precautions to avoid and defeat the rampant virus. The virus also known as SARS-CoV-2 originated in Wuhan China and has made viral impressions globally over the past few weeks. Some cases are reported much more severe than others. A major risk of the virus is that some carriers show no symptoms yet it’s as contagious as those that do. Those that aren’t showing any symptoms are more likely to contribute to the person-to-person spread. Those with severe medical conditions are at a greater risk of picking up a serious case of COVID-19 than those without, yet people of all ages have picked up the virus. We will continue to see the virus spread over the coming months. For more information and updates on the virus please reference the Centers for Disease Control and Prevention website.

This is a reality that we must all face and prepare for. Having a body that is strong and healthy enough to fight off any serious illnesses is something that comes from consistently making healthy choices. What you intake and do not intake will structure your cells accordingly. The flow of your lifestyle will also be a large influence on the makeup of your body’s DNA and molecular structure.

Eat for Infection Prevention and Immunity Strength

Choose foods and supplements that are rich in vitamins and minerals. Raw fruits and vegetables, leafy greens, and grass-fed/pasture-raised/wild-caught meat. Garlic, Elderberry, and Oregano Oil are healthy bacteria-fighting aids. Making healthier intake choices will eliminate harmful pathogens and fight infections.

Learn more: Holistic Nutrition for Infection Prevention and Immunity Strength

Regulate Gut Health

Healthy probiotics like Kimchi can stimulate the neuro-receptors within your gut. Colostrum is a great recommendation for cultivating immunity through supplements. This will increase your mental clarity, and the well-being of your body and digestive system. Incorporating these probiotics into your lifestyle will also prevent Leaky Gut Syndrome, and Diarrhea from infectious causes.

Exercise to Increase Vitality

Physical activity promotes healthy blood and natural killer cell production. Natural Killer Cells are white blood cells that reject tumors and viral diseases. Choosing to exercise builds blood cells instead of fat cells and leads to anti-aging benefits. Exercise regulates a proactive body on the molecular level increasing healing abilities and disease prevention.

Get Proper Sleep

Healthy sleeping patterns as well as all the other topics we have discussed so far will reduce your risk of getting heart disease, diabetes and immunity dysfunction.

Heat & Hydrate

Drinking fluids will wash the virus into the stomach where it will die in the stomach acid. If you do not drink enough fluids it can move from the windpipe into the lungs. The virus cannot survive in temperatures greater than 53 degrees Celsius. That is about 133 degrees Fahrenheit. The higher the temperature the faster the virus will die. Fit a regular sauna visit into your routine and make sure you always keep a vessel full of fluids with you.

All together healthy eating, sleeping, heating, hydrating, and exercising will be your biggest weapon when preventing and defeating viruses like the COVID-19. Take some time to learn about and appreciate the resources and design that nature provides for us to stay healthy and happy. We are all capable of monitoring our choices and our bodies. Feel better, look better, be better, and most importantly; live better. it’s not just working out, it’s building a foundation for a better life.

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Aug 31 2019

Training For An Enjoyable Ski Season

Ski Season Preseason Training: Get Ready Before the Snow Falls

I know… you may think this blog is a little on the early side, considering we’re days away from Labor Day. But if you’re like me, then your body has felt the consequences of an unprepared ski season launch. It’s never too early to begin ski season preseason training.

If you love skiing as much as I do. In that case, you’ll want your body to be functional and resilient when you step onto the slopes because the last thing you want is to spend the first part of your season battling sore muscles, nagging injuries, or worse—sitting out after a preventable accident.

This guide will help you understand the key components of a good preseason training program, so you can hit the slopes strong, mobile, and ready.

Why Preseason Training Matters for Skiers

Skiing is demanding. It requires strength, endurance, balance, and joint stability. Going in cold—or assuming last year’s fitness will carry you—can leave you vulnerable to:

Knee injuries from poor force transfer
Lower back strain from weak core activation
Sore muscles from static holding positions
Reduced performance and early fatigue

Ski season preseason training ensures your body is primed before you carve into fresh powder.

1. Muscle Solicitation

Lots of muscle solicitation means having all your muscle fibers “turned on.” Skiing demands a ton from your quads, back, and abs. If you train these groups effectively, your nervous system will know it can call on them when needed.

Practical tip: add targeted strength exercises like squats, lunges, and rotational core work to activate the same muscles you’ll rely on in every turn.

2. Static Holding

When the forces in your body don’t transfer properly, pain shows up—usually in the knees and back. Balance training helps distribute forces efficiently so your movements flow instead of grinding.

A solid stretching program, combined with proprioceptive exercises, will keep your body aligned and responsive.

3. Body Balance

You want the forces in your body to transfer properly. If the forces in your body are not dissipating as they should, you’ll experience knee pain and back pain. A good stretching program will help your balance and help transfer forces efficiently throughout the body.

4. Joint Spacing

Healthy skiing requires open, mobile joints. When joints are compressed, your awareness, coordination, and fine motor performance suffer. Stretching and fascia-focused training improve joint spacing and help your body adapt to uneven terrain and quick shifts on the mountain.

Adding ELDOA-style exercises or myofascial release into your preseason program will make a big difference in joint health and overall performance.

Don’t Wait Until the First Snow

Be proactive in your preseason preparations—stop procrastinating and start your ski season preseason training program now. Your body will thank you for fewer injuries, and you’ll thank yourself for improved performance and endurance.

Because in the end, this preparation is the difference between a short, painful, grueling season and a long, enjoyable, successful one.

Start strong now, and you’ll be having fun from the very first run.

Get started early with Custom-Built Ski Training Programs

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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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Jul 31 2019

Your Structure Dictates Your Function The Science of Biotensegrity

Your Structure Dictates Your Function—Body Science in Real Life

Our bodies are wonders of engineering: a living, moving network built on a perfect balance of tension and compression. This principle—called biotensegrity—explains why structure and function can never be separated in the pursuit of health, performance, and longevity.

What Is Biotensegrity?

Biotensegrity combines “biology” with “tensegrity” (tensional integrity). In the body, bones act as compressive struts, while muscles, fascia, and tendons form a continuous network of tension. The entire structure is stabilized not by stacking parts (like blocks), but by present, dynamic, living tension—like a suspension bridge for your whole body.

If tension is distributed well, the body is stable, springy, and resilient.
If a part is too tight or weak, the whole system adapts—sometimes with pain, imbalance, or injury.

Everything Is Linked Together

When you move—play with your kids, work out, or simply walk—your body coordinates a dance of compression and tension across hundreds of muscles, joints, and fascia connections. Each region doesn’t just do its own thing; it works in concert with the whole system. Every link in this biological chain must do its part; otherwise, function suffers somewhere else.

Example:
If your hip or ankle loses mobility, tension shifts and compensation can show up as back pain, poor balance, or inefficient walking.

Structure and Function Are a Two-Way Street

If your structure (posture, alignment, tissue health) is off at a single point, your function (movement, strength, energy, even organ health) will also be off. The reason? Force, energy, and even cellular information travel through the body’s biotensegrity network. Muscles and fascia share loads instantly, and bones “float” within these tension networks—so stress, weakness, or imbalance in one link changes the function of the whole.

Poor structure means faulty movement, reduced performance, and increased risk for pain or injury.
Optimal structure enables efficient energy transfer, quick recovery, and enhanced performance in everything you do.

Train Every Link for Holistic Health

Just as a chain is only as strong as its weakest link, a body is only as healthy, resilient, and functional as its balance of structure and function. To truly improve your body, train every link for its unique job—mobility, strength, or coordination—and pay attention to posture and alignment during all activities.

Discover the science and solutions: The Ultimate Guide For A Holistic Exercise and Fitness Program

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Jul 01 2019

Bio-Tensegrity And Your Body—How Your Body Is Balanced

Our bodies are more than collections of bones and muscles—they are living tensegrity structures, where tension and compression are held in perfect harmony for adaptability, resilience, and movement.

From Architecture to Anatomy: Buckminster Fuller’s Vision

The term “tensegrity” (tensional integrity) was coined by Buckminster Fuller, a visionary architect who imagined not just buildings, but nature itself, following this principle. Think of a geodesic dome: each strut (compression element) and cable (tension element) supports the whole. Tensegrity structures have crucial properties:

Omnidirectional stability
Minimal material for maximum strength
Scalability—can be expanded without losing strength
Rigidity with discontinuous compression (struts don’t touch)
Flexibility with continuous tension (tension is always present)

A familiar real-world analogy: the Golden Gate Bridge. All those cables and supports distribute force, keeping the bridge flat and strong. But loosen, break, or over-tighten one cable or strut, and the entire structure sags or twists—cars can’t safely pass.

Your Body: Tensegrity in Motion

In the human body, bones act as the compressive “struts,” while muscles, fascia, and connective tissue create the continuous tension. When balanced, this system allows us to adapt instantly—walk, squat, reach, or even absorb shock and impact.

If one region is too tight, too loose, or off-balance, your “biotensegrity bridge” starts to tilt, just like the bridge. Movement and force no longer transfer optimally; compensation patterns develop, friction arises, pain occurs, and function suffers.

The Body’s Diaphragms and Sides: Total Structural Balance

Full-body balance isn’t just front-to-back. You must balance front, back, and both sides through mobility, strength, and flexibility. And don’t forget the four main diaphragms—cervical, cervico-thoracic, thoracic, pelvic—which act as internal floors and ceilings, connecting and stabilizing upper and lower segments. If even one of these diaphragms is off, perfecting your sides with stretches and strengthening isn’t enough—imbalance will persist.

Takeaway: Training for Real-Life Biotensegrity

Your structure dictates your function. Just as a well-built bridge efficiently moves traffic, a well-balanced body supports pain-free, powerful, and sustainable movement.

Every “cable” (muscle/fascia) and “strut” (bone) in your body must do its job.
Imbalance anywhere means adaptation, compensation, and eventually dysfunction.
The goal: train all areas—front, back, sides, and diaphragms—intelligently with stretching, strengthening, and mobility routines.

The challenge? Understanding this system’s complexity and applying it thoughtfully to your own training.

Learn more: The Ultimate Guide For A Holistic Exercises And Fitness Program

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Jan 19 2019

SolCore Fitness & Therapy – Who We Are

At SolCore Fitness & Therapy, we help people move out of pain, build lasting strength, and improve their quality of life through a unique blend of osteopathic manual therapy and fascia-focused exercise. Our approach combines cutting-edge techniques like ELDOA, Myofascial Stretching, and targeted strengthening with a deep respect for how the body naturally works. Whether in group classes, semi-private training, or one-on-one sessions, we create a supportive environment where clients can heal, grow, and discover what’s possible for their bodies.

We would love to talk to you about your goals & challenges. Reach out for a free consultation today.

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Aug 20 2018

Personal Training Success in Santa Fe – Arthur

personal training group class back pain testimonial

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Hey, my name is Arthur and I have been at SolCore for a little more than 3 years now. Let me tell you, it’s been a lifesaver.

Before I came here, I had chronic back pain—not from an injury, but just years of poor posture and unknowingly doing terrible things with my back. I went to physical therapy and chiropractors. It helped, but only temporarily. Coming to these group classes three times a week has been amazing.

All the different techniques—whether new or new to us—have been so incredibly helpful. In the past three years, I had two minor flare-ups, but both were my fault, from slipping back into old habits. Every time I returned to class, my body responded. I highly recommend SolCore; it has changed my life dramatically. I know that’s cliché, but it’s true.

Why Arthur’s Results Matter: The Science of Group Exercise and Functional Training

Arthur’s success is rooted in the science of holistic fitness:

Chronic posture issues lead to muscular imbalance, joint stress, and pain. Corrective group exercise teaches awareness and builds new habits to prevent these patterns from returning.
Ongoing coaching and technique variation deliver cumulative improvements: Strength, flexibility, joint health, and nervous system adaptation keep progress sustainable.
Community and regular attendance are proven to increase accountability and long-term results.

Arthur’s journey highlights that improvement isn’t luck or a one-time fix—it’s the power of consistent, holistic training and expert guidance.

Explore the next step for group training and lasting results:
Group Exercise Classes

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