New year, new gym routine!


Firstly, before you begin a drastic lifestyle change it is advisable to seek consult with your Dr to ensure you’re in the position to do so progressively and healthily.

That said, many of you are in good health and it is in fact a mechanical joint issue or muscular pain that is holding you back.  It is our job as clinicians to provide your body with the correct adaptations to decrease pain and ultimately enable you to take your health and fitness back into your own hands.  Whether it is inside of a gym, swimming pool or home rehabilitation devised by us you must first ensure you’re pain free and functioning at a basic level.

This is achieved via manual therapy provided here at clinic.  Treatment alongside the prescription of basic home exercises is the best methodology to integrate a new gym routine successfully.  After thorough assessment the tight, niggling, painful structures currently restricting your progress are released and symptoms will subside in time.  Once a basic level of functional integrity is restored, we can build from this solid platform.  The exercises are aimed at not only allowing you to train but also making the tissues less prone and susceptible to falling back into patterns of pain and dysfunction.

This time of year we head to the gym in our hoards without much thought to longevity or sustainability.  However joint health, muscle function and therefore your athletic sustainability is a priority for us as practitioners.

So to ensure you’re headed into 2018 as your strongest self, I introduce the building blocks for human movement: the gluts and core.  Control of your pelvis via these muscle groups is essential learning for all of us to be strong, fit and healthy.

In the gymnastics world the “hollow body position” is a foundational position of strength, it is the basic pattern to learn to hold and maintain.  It is a base from which all other movements are progressed.

See below:

Taking a lead from the powerhouses of strength and masters of body function- the gymnast we can apply their methodology and regress it for us beginners.  These holds will start to work on the motor control of your lumbo-pelvic region as well as increasing core strength.  This exercises is also transferable to all other holds and lifts, it is an investment well worth you making!


From the position shown I want you to take a deep breath into your stomach.  Upon exhalation I want you to do nothing but focus on what happens to your core and pelvic position.  Repeat for a few deep breaths.  This is important as we will be using breathing out to facilitate our final position.

We want to achieve a flattening of the lumbar spine or lower back against the rug or mat you’re practicing on.  This will be caused via a posterior pelvic tilt and by sucking the naval into your spine.  Once in this position you must hold for a count of 5 seconds all the time maintaining core contraction and thus pressure into the floor.

Repeat 5 sets of 5 seconds little and often for 4 weeks and you will be way on your way to a stronger, happier spine.  Once you have this position down, there are many progressions to apply.  We will see you here soon to discuss!


Isaac Fellick MChiro

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