Learn the Turkish Get Up with these steps and modifications

Nov 17, 2023

The Turkish Get Up is a perfect exercise for core stability and joint mobility, however it can be difficult to get to grips with. That’s why I wanted to create a tutorial to go through some of the tips and tricks I share with my clients to help them build up to the full exercise. And hopefully this will help make things easier for you too.

Prerequisites for Turkish Get Up beginners

If you‘re coming to the Turkish Get Up as a beginner, and you’re looking for a place to start, let’s talk about some prerequisites.

  1.  Hip extension

The first thing you’ll need for a smooth Turkish Get Up, is adequate hip extension. When you’re lifting up from the floor to the correct position, you need the hip to be extended rather than flexed in order to be able to get your knee underneath your body. You’ll find that successfully mastering this first part of the move comes down to glute muscle strength as well as range of movement.

  1.  Hip and shoulder...
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When overcoming low back pain, this doesn't get talked about enough

Oct 17, 2023

This might not necessarily be something you think is important. But it is. It’s something that doesn’t get talked about nearly enough. That’s why in this tutorial I wanted to go back to basics and  show you why, if you are struggling with lower back pain, you should be rethinking everything you do. 

So, what is this untold secret? 

It's small movement errors, the things that happen when we lift or twist, when we’re in a rush or not thinking. It’s the fact that just a little more concentration on the way we perform these everyday adjustments could make a very real difference on the recovery or recurrence of our lower back pain. 

Let’s get more specific:


  • Rounding the lower back 


When we get ready to lift something, we naturally round the back. Particularly when it’s something we don’t view as ‘heavy’. The problem is this rounding puts extra stress on the discs of the lower back. And...

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Exercising Strategies for Alleviating Lower Back Pain

Sep 15, 2023

When I speak to people struggling with lower back pain, they often ask the same questions: should I continue to exercise? What exercises should I do? And how do I make sure I don’t make it worse? 

In this tutorial I want to set out the journey you’ll go on and what you should be doing. As well as how I can help you to implement lots of positive changes, step by step without aggravating your lower back pain.


The importance of understanding lower back pain

The first thing I want to say here, is that your lower back pain is specific to you, you will have your own triggers. There will be specific postures, and scenarios that make it better or worse. The first step is to get to know and understand your own lower back. Because that’s the only way you’ll be able to learn how to do the right thing for it. 

When you join one of my online programmes, or work with me face-to-face, the first step will always be an assessment of your lower back pain. This...

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4 ways to prevent your Hip or Butt Wink

Aug 16, 2023

In this tutorial we’ll look at what is a butt wink or what is a hip wink then we'll look at why it's a problem. Finally we’ll cover four ways we can prevent it happening if you’re struggling with lower back pain.


What is a butt wink or hip wink?

A hip or butt wink is when the pelvis tucks underneath as you go down into a squat or into hip flexion. It's only a small movement but just tucks under as you get to the lowest part of the movement. We don't want this to happen as it’s a problem when it comes to muscle activation, as well as contributing to lower back pain because it's irritating one specific part of the joint. 


How can you tell if what you’re feeling is a hip wink

A hip wink is actually a very subtle movement that might be confused with your shorts being pulled tight. You can tell if it’s the hip winking by putting your hand across your back. Place your little finger on your pelvis and your thumb on your lower...

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One of the best stretches for Lordosis

Jul 18, 2023

If you have an excessive lumbar curve and you need help to reduce it, there are a number of stretches you can use. Here I want to talk about one of the best ones to use and give you some tips to make sure you’re getting the best out of it. 

Stretching to improve excessive lumbar curve

You may already be familiar with this stretch, and you can tune into the tutorial above, around 0:35, to see an image of the position. But in summary, go down onto two knees, place one foot flat in front of you, so your knee is at a right angle. Then with the leg at the back, hook the foot up on a raised surface, i.e. a bench, so that only your knee is on the floor, creating a V-shape behind you. Place your hands on your front thigh, towards the knee, and lift your shoulders back, keeping your back straight. 

Here, we’re concentrating on the anterior line, adjusting to feel the stretch in the back leg. This stretch is primarily for the rectus femoris muscle, but depending on where...

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What's the fastest way to strengthen my core?

Jun 22, 2023

It’s a question I’m often asked by clients: ‘How can I strengthen my core quickly?’

Here, I want to share five things to focus on if you’re keen to build your core in the right way, fast.

  1.  Build your entire core, don't focus only on the abdominal wall

For true core strength, you’ll need to focus on building those deep core muscles, not just the rectus abdominus and the obliques. The diagram on the tutorial above gives a good overview of the muscles involved, from the thoracolumbar fascia at the back to the abdominal fascia at the front. For core strength, stability and endurance we need to make sure all these muscles are working as efficiently as they can, in a balanced way, front to back and left to right.

You can work on this using static exercises like the plank, side plank, bird dog and bridge.

  1.  Start making your exercises dynamic

Once you’ve mastered the exercises in step one, start making these same exercises dynamic so...

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What is core endurance and why is it good for low back pain?

May 15, 2023

What is core endurance?

Core endurance is the ability to maintain a position or perform multiple repetitions. It’s when we’re lacking this core endurance element, that we can find lower back pain creeping in if we’re performing exercises repeatedly or over a period of time.

Why not core strength?

Core strength gets talked about a lot in these conversations. People often say, ‘I need to improve my core strength,’ ‘I need to run to improve my core strength,’ etc. The thing is, I know plenty of people who can lift heavy weights but still have bad backs, and plenty of people who can’t, and yet don’t.

The fact is, back muscle strength has not been found to be a significant predictor of first time injuries. Put simply, the issue isn’t strength.

The strength aspect is literally the ability to contract the muscles and get into the position to lift the weight and to perform the exercise. The endurance part is the ability to...

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How to build low back strength endurance without damaging the spine

Apr 18, 2023

When clients ask me about building endurance I always tell them there is a right way to do it and a wrong way to do it when it comes to impacting the spine. In this tutorial I want to look at the right way to do it.

The anatomy of the spine and surrounding muscles

The main components of the spine are the vertebrae, the discs and the facet joints. The vertebrae are the boney bits, the discs sit between them and then the facet joints sit in between the vertebrae to the rear, between the processes that are positioned at the back of the spine.

Then there are the muscles.

When it comes to the spine, there are 3 main muscles, iliocostalis, longissimus and QL. You can watch the video above for a detailed description (with diagrams) of exactly where these muscles sit. But in summary, the longissimus and iliocostalis anchor onto ribs. While QL connects the pelvis, the spine and the rib cage.

What are these joints and muscles doing?

I often say it, but as a quick reminder - strength is the...

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Why can fast walking be so good for low back pain relief?

Mar 17, 2023

One of the therapies I use to overcome lower back pain is fast walking. But why is it so good and how exactly should you go about it for best effect?


The benefits of fast walking for lower back pain relief


Walking is a whole body exercise. It allows us to work a number of core muscles and tissues. And in fact, for various reasons, walking fast is more beneficial to the body, and the back in particular, than walking slowly.


This is a therapeutic technique that is advised by Dr McGill, and it’s one that I often recommend to my clients. So here I’d like to help you understand a little more about the science behind why it’s so effective, and how you can be sure you’re doing it right.


The role of Myofasciae in walking


Myofasciae are bands of connective tissue that are present across the whole body. Their main function is to hold everything together, a little like an elasticated body suit. It actually does loads more for us than...

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What is a mobility workout?

Jan 17, 2023

If you’re looking to improve your mobility it’s about more than just stretching. You’ll need to do a specific type of workout. Simply making your muscles more flexible will not achieve this. Instead you’ll need to focus on increasing the range of movement of the joint.

Here’s how.

Mobility versus flexibility

Mobility and flexibility are often used interchangeably, so to differentiate we have to think about the result not just the muscles. In short, the muscles are the means to the end, the mobility is the end we have in mind - the range of movement of a joint. While flexibility is more about the muscles specifically, how much they can stretch, or how long they can become.

Of course when it comes to a joint, there are multiple muscles at play, meaning that having one or more long muscles doesn’t necessarily mean you’ll have good mobility at the joint. Simply stretching out the glutes, for instance, doesn’t mean you’ll be able to...

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