Spinal Strengthening Exercises

Jun 13 2023

Mature Into a Smarter Way of Working Out

Youth is forgiving. In your teens, 20s, and maybe early 30s, nearly any routine “works.” Missed warm-ups? No problem. Heavy squats, endless HIIT, little sleep, junk food, and somehow you still bounce back for another day. But rounding the corner into your 40s, 50s, and beyond, everything changes. The old “more is better, push through pain, go harder” is no longer a sustainable badge of honor. Working smarter—not just harder—becomes the key to lifelong strength and wellness.

Why Your Workout Needs to Evolve

Aging isn’t just about candles on a cake. Recovery systems slow, inflammation accumulates, joints lose some elasticity, and old injuries “speak up” more quickly. If you keep training like you did at 25, here’s what happens:

Small imbalances compound, leading to chronic pain/injury.
Progress stalls—even regresses—as fatigue trumps results.
Motivation dips, as soreness and frustration replace joy.

Instead, those who thrive in their 40s, 50s, 60s and beyond adapt—preserving energy, mastering technique, and making recovery as important as work.

Client Story: From Burnout to Brilliance

Consider “Kevin.” At 47, he was still training like a competitive athlete: max-effort bootcamps, skipping rest, using the same “push-through” tactics as college. By 50, not only were his knees angry but his old back injury was shutting him down. When he sought help at SolCore, we didn’t just scale back his sessions—we rebuilt his plan:

Prioritize mobility and posture every session.
Swap pure muscle-building for myofascial chain work.
Layer in active recovery and structural exercises.
Suddenly, his energy soared, his chronic aches faded, and (bonus) his work performance improved. “I train less, but I’m stronger and more capable than I was a decade ago.”

The Science: How Aging Bodies Change

Muscles: Lose mass and power if unchallenged, but respond well to smart, consistent resistance work—especially compound, functional movements.
Connective tissue (fascia): Stiffens and shortens with age or inactivity, needing stretching and hydration.
Joints: Cartilage thins, requiring joint-specific movement and less repetitive high-impact stress.
Hormones/Recovery: Recovery takes longer; sleep, hydration, and nutrition are now non-negotiable.

The New Playbook for Mature Training

1. Prioritize Joint Health and Mobility
Start every session with integrated movement prep (dynamic stretching, ELDOA, joint rotations, foam rolling). Focus on hips, shoulders, spine—where most compensations arise.

2. Quality Over Quantity

Use slower, controlled reps.
Master technique before adding weight.
Emphasize full range-of-motion—not just “how much can I lift?”

3. Mix Modalities

Blend strength, mobility, fascia training, and low-impact aerobic work.
Sample: Squat-to-overhead reach, push-pull combos, plank variations.

4. Build Structured Recovery In

Schedule rest days proactively (not as afterthoughts).
Use active recovery: walking, gentle swimming, yoga, or Personal Training guided stretching.
Truly rest—quality sleep, good food, thoughtful breathwork.

5. Incorporate Fascia and “Small Muscle” Training

Train stabilizers, not just big movers. Clamshells, balance work, banded holds, and manual therapy support.
Address connective tissue with specific myofascial release and stretching.

6. Respect Your History
Got an old injury? Give it extra love—modify to protect, not ignore.
Listen for “yellow lights:” fatigue, minor aches, sleep disruption—adjust before they become roadblocks.

Real World Results: Client Examples

“Samantha,” a competitive tennis player, refocused on core mobility and fascial health after 40. Result? Extended her playing years, reduced shoulder and hip pain, and even improved on-court speed.
“Linda,” who wanted to garden into her 70s, mastered hip stability, learning simple daily movements and stretches that kept her backyard her playground, not her nemesis.

The Power of Personal Training Over “One-Size-Fits-All”

A mature system means you don’t just copy the workouts of celebrities or pro athletes—you build from the ground up, with your body, goals, and realities front and center. That’s where SolCore’s [Personal Training] comes in:

Assessment: Where are your unique strengths, and what needs support?
Customized plans: Adjust for history, daily energy, and specific ambitions.
Progression: Every few weeks, gently ramp up challenge—never rush.
Education: Learn why you’re moving a certain way.

Benefits Beyond Injury Avoidance

Consistency: When joints feel good, you don’t skip.
Confidence: Each win builds belief in your body’s future.
Energy spillover: Improved focus at work, calmer relationships, higher mood.
Longevity: Decades of active, independent living—less time on the sidelines.

Mature Doesn’t Mean “Slower” It Means Smarter

A smarter approach often leads to (surprising!) leaps in strength and performance. You might lose “ego lifts,” but you’ll gain progress you can feel and measure for years.

Final Words: Play the Long Game

Stop battling your younger self or chasing internet trends. Shift your mindset:

You’re “building decades of adventure,” not counting reps for tomorrow.
You train so life outside the gym is richer—hikes, travel, play, community.
Invest in what matters: posture, mobility, strength, and joy of movement.

Ready to break the “old way” and build for the future? Explore our Personal Training options for science-backed, personalized programs designed for every phase of your life.

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

Find out more @

May 15 2023

Why I Don’t Care What You Feel in Training

Yes, you read that right. It might sound harsh of course, I care about my clients. But I don’t trust your “feeling” as the best feedback when we’re retraining movement or building new mobility and strength. Why? Because the way you feel muscular or emotional can easily fool you.

The “Feelings Aren’t Reality” Principle

Let’s break it down:

Feelings are fleeting: Soreness is not the same as progress; ease is not always a sign of good form.
Old patterns “feel right” until you rewrite them: Most adults, especially those over 40, have ingrained compensations (chronic tightness, weak links) that “feel normal” but are anything but functional.

Example: Ava’s Shoulder Surprise

Ava had practiced yoga for 15 years. She swore she “didn’t feel” her left scapula in certain movements. When cued to use new muscle patterns, it felt wrong even though video showed improved alignment. Three months later, she reported, “That weird feeling is my new normal, and I’m stronger than ever.”

Why the Mind-Body “Signal” Gets Smudged

Neuromuscular pathways what science calls “neuro-engrams” get built by repetition, good or bad. If you spend years overusing quads and underusing glutes, “activating glutes” will feel awkward… until you do it long enough for your brain to remap.

The Wrong Question: “What Should I Feel?”

Instead, ask:

Is my form correct by external measurement (mirror, coach feedback, video)?
Am I consistent, able to repeat the movement cleanly under fatigue or stress?
Am I building range, not just “burn”?

The SolCore Holistic Approach

We cue the whole system, not just one muscle. A myofascial release may not “feel” as intense as a quad set, but works the network. Myofascial stretching resets connective tissue, releases stuck points, and encourages your brain to “map” movement differently.

Myofascial stretching is designed to help you rediscover correct sensation safe, sustainable, functional by breaking old compensations.

The “Proprioceptive Gap” and Why It Matters

Research confirms that adults often lose proprioceptive awareness (sense of internal movement/location) in injured or underutilized zones. Feel nothing? It’s not failure it’s the reason to keep going!

Analogy: Learning to throw with your off hand feels weird, awkward, “wrong” until the brain “remembers” the pattern.

Progress Comes With Patience

Trust the process: the feedback “I don’t feel it” is a normal start.
Work with structured, science-based cues. Trust video, mirrors, coaches.
Allow time for awkward to become organized, then efficient, then easy.

Story: Mark’s Squat Transformation

Mark always felt his “quads burn” in squats ever glutes or hamstrings. Video analysis revealed knee collapse and instability. Four weeks of mind-muscle connection coaching later, he “felt nothing…just the work.” But his squats became smoother, pain gone, jumps improved, and his “difficulty feeling” was actually his nervous system building new precision.

Don’t Get Fooled by Good or Bad Days

Sometimes you’ll feel “on top of the world.” Other days, you’ll wonder if you’ve made progress at all. This is noise in the system. Long-term results improved posture, increased load, reduced pain—matter far more.

How to Rewire Your Response

Practice repeatedly. The brain needs many reps to overwrite an old motor engram.
Embrace feedback. Seek external observation not just sensation.
Shift focus: “What can I control alignment, cadence, effort?” not “How intense is the burn?”

When Feeling is the Goal

Some modalities breathwork, relaxation do hinge on internal sensation. In performance and corrective exercise? The map is built by doing the work, feedback, and patience.

Ready to Break Out of “Feeling-Based” Ruts?

If you’re tired of chasing sensation (“am I doing this right?”) and want expert eyes and science-based progress, book a Myofascial stretching consult/session with us. Let’s remap your movement for long-term gains, not just fleeting feels.

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

Find out more @

May 15 2023

The Irony of Wanting to Get Out of Pain

“I just want to be out of pain.” It’s a wish nearly everyone has uttered whether after a bad night’s sleep, a gardening mishap, or years of nagging aches. But the paradox is this: truly escaping pain long-term doesn’t involve avoiding it at all costs. It almost always means moving through discomfort, addressing the root cause, and correcting imbalances even when it’s challenging.

Pain: Not the Enemy, but a Messenger

Pain is your body’s dashboard light an alert that something is amiss. At first, it’s a whisper: a twinge while walking, dullness after a workout. Ignore it, and the volume rises: throbbing, stabs, or loss of mobility. Eventually, untreated pain will disrupt sleep, mood, relationships, and even your vision for the life you want.

Client story “Paul’s Pattern

Paul loved hiking but developed recurring knee pain that started as occasional stiffness and morphed over months into chronic swelling. He tried band-aid fixes NSAIDs, ice packs, even a cortisone injection. Pain diminished… briefly. But the problem wasn’t gone it simply went silent until the next adventure.

Two Roads: Mask or Correct

There are really only two options:

Mask the pain: Medications, passive modalities (ice/heat), or quick treatments offer momentary relief but rarely address why the pain existed in the first place.
Correct the root: This path is more challenging. It requires assessment, addressing movement patterns, building resilience, and yes—sometimes working through discomfort to restore function.

Why the Quick Fix Usually Fails

Covering up pain or chasing only comfort leads to…

Reliance on escalating meds or procedures (Tylenol > opioids > cortisone > surgery)
Greater tissue breakdown behind the scenes
Loss of confidence in your body, fear of movement, and in time… more pain

It’s like duct-taping over a check engine light.

The Courage to Correct

Story “Terri’s Turnaround

Terri, a runner, had low back pain off and on for years. Every time it flared, she’d skip core work and double down on “rest.” She never got lasting relief because she never addressed why her back hurt: weak glutes, stiff thoracic spine, and poor pelvic stability. With support at Sol Core, Terri committed to a program focused on mobility, core strengthening, and gradual progress sometimes through discomfort. Did it hurt at first? Sure. But within three months, her pain was gone, running was easier, and her confidence soared.

True Recovery Means Facing the Source

Long-term change relies on:

Assessment: Find WHY pain is present (movement dysfunction, imbalance, weakness, compensation).
Precision: Use corrective exercise and manual therapy to restore optimal patterns—don’t guess or self-treat randomly.
Consistent, Targeted Effort: Improvements take time. Your nervous system, joints, and fascia adapt only with persistent, quality input.
Learning Your Signals: Pain is rarely “fixed” overnight. Honor signals—differentiate productive discomfort from warning pain.

Why Even “No Pain” Isn’t Always Good News

Some clients say, “But I don’t hurt now—do I need to change?” Yes. The body is good at compensating (masking imbalances by overusing other tissues). Pain is sometimes the last sign. Like thirst, once it hits you, you’re already dehydrated.

Client Example: Maya’s “Hidden” Knee Risk

Maya, a hiker, had great energy no pain yet but her squat form and stair gait were off. Early intervention with a holistic exercise and fitness program corrected these patterns, preventing the injuries many of her friends later faced.

The Mindset Shift: See Discomfort as Positive

Productive Discomfort: Good pain is what you feel when a tight muscle finally stretches, or weak tissue begins to fire correctly.
Destructive Discomfort: Bad pain is sharp, stabbing, or worsening with good alignment—signal to stop and reboot.
Growth Mindset: Understand that challenge yields resilience. The short-term test leads to robust, pain-free living.

Blending Therapy and Training

At SolCore, our [holistic exercise and fitness program] uses a blend:

Assessment: Functional screens, posture checks, history review
Osteopathic manual therapy: To restore joint and fascial mobility
Corrective exercise: To teach your brain and body new, pain-free movement patterns (ELDOA, myofascial stretching, core stability)
Progressive overload: Safe intensity increases to develop strength and function for real life

When Rest Becomes Harmful

Rest is crucial in acute injury, but rest without re-training fosters stiffness, weakness, and recurrence. The right movement is medicine.

Facing Fear: Why We Procrastinate

Many fear discomfort—“What if I make it worse?” The right guide helps you differentiate helpful pain from harmful, and supports you one step at a time.

Results That Last

Pain relief that doesn’t return
More confidence and strength for life’s demands
Skills to manage future setbacks, instead of cycling back to square one

Ready for REAL Progress?

Don’t settle for fleeting relief. Take the courageous route: address the root, learn the signs, and embrace the wisdom of discomfort. If you’re ready to truly break the pain cycle, start with our holistic exercise and fitness program you’ll gain more than just comfort; you’ll unlock lifelong energy and freedom.

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

Find out more @

May 08 2023

Trust the Process to Achieve Real Change

“Trust the process.” Coaches, mentors, therapists all say it at some point. But what does it actually mean for your health, your progress, and your long-term results? Most people get excited to start a new journey be it a fitness plan, recovery routine, or life overhaul but lose steam when results don’t come instantly. The truth is, any meaningful change comes from steady engagement with the process, not from chasing overnight breakthroughs.

Why Trusting the Process Is So Hard

Let’s be honest: we live in an instant-results culture. Order today, it’s shipped tomorrow. Click “like,” get a dopamine hit. Even in wellness, we’re bombarded with “30-day transformation” promises. But in the real world, true change looks more like a slow sunrise a gradual lightening, not a dramatic flash.

Client Story: “Travis and the Patience Game”
Travis was a cross fitter who injured his shoulder a mild tear that ended up needing months of work. Used to fast results, he grew frustrated by slow rehab: “Why am I not 100% after 4 weeks?” His turning point came when he realized each week brought small wins better sleep, less inflammation, a pain-free workday. By the 9th week, his “small wins” had added up to big progress but only because he surrendered to steady, thoughtful work and stopped chasing shortcuts.

The Four Stages of Real Change

Uninformed Optimism: At first, you’re excited, hopeful, and ready to work. Easy wins come quickly (weight drops, energy surges, pain decreases a bit).
Informed Pessimism: Progress slows or plateaus. Challenges multiply. Doubt arrives: “Is this working?”
Valley of Despair: You face setbacks, mental fatigue, maybe even crisis (“I blew it—maybe I’ll quit”).
Informed Optimism: Consistency starts paying off. Skills become natural, new strength or mobility returns, confidence soars.

The catch? Only those who trust the process make it to the fourth stage.

“Trust” Means Active, Not Passive

Trusting the process isn’t about blind faith or passivity—it’s about active participation. That means:

Showing up, even when you don’t feel motivated
Recording data (rest, sleep, mood, pain, wins, setbacks)
Communicating honestly with your coach or therapist

The Hidden Magic of Accountability

Self-guided change is possible—but community support, expert guidance, and outside “eyes” make progress easier, faster, and more fun. At SolCore, clients who stick to regular check-ins are far more likely to stay on track, adjust when obstacles arise, and celebrate progress at every stage.

Why Resets Take Time: Physiology and Mindset

Tissues need to adapt: Fascia, muscle, and joints repair slowly—three months for new collagen, six for tendon strength.
Nervous system rewiring: Habits are entrenchments in your nervous system; remapping takes countless reps and positive exposures.
Mindset maturity: Only by repeating the process through multiple setbacks do you really internalize resilience.

Story: “Naomi’s Year of Change”
Naomi came for osteopathic therapy after years of back pain and “failed” programs. We set realistic goals, focused on gradual posture changes, and celebrated every micro-victory. Six months in, her pain was 50% better but—more importantly—she was empowered to coach herself out of setbacks. By the one-year mark, she was not only pain-free, but confident, consistent, and self-motivated.

How to Enjoy (or At Least Honor) the Process

Set micro-goals: Track minutes walked, water drunk, or stretches performed—not just big milestones.
Document how you feel: Notice energy, sleep, focus. Progress is about wholeness, not just metrics.
Forgive yourself for dips: Setbacks are normal—not a sign of failure, but of growth.
Ask for reminders: Let your coach or teammates cheer you on through hard phases.

When to Adjust (Not Quit) the Process

If you’re consistent but not seeing any change after several months, it’s time for honest feedback and perhaps expert reassessment. Sometimes the path requires adjustment, not abandonment.

Role of Osteopathic Manual Therapy

Osteopathic manual therapy supports the process by:

Diagnosing small blockages and imbalances that sabotage progress
Resetting tissue and alignment so new habits can “stick” faster
Encouraging patients to be participants, not just patients

Clients often say: “The hands-on session lit a spark for faster breakthroughs—because it built on months of honest work at home.”

Final Words: Embrace the Long Game

Great change is never “done”; it’s a lived, evolving process. There’s joy, strength, and pride in mastery not just results. Whether you’re starting today or starting over for the tenth time, the key is to trust the process, show up, and welcome the learning journey itself.

Ready for guidance and support? Book a session with us for osteopathic manual therapy or a consult on your next training phase. Let’s build something that lasts together.

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

Find out more @

Aug 28 2020