The Blog

When I was a teenager, I injured my lower back.

Not in the gym. Not lifting something heavy. But playing skittles - a game, here in the UK, that’s similar to ten pin bowling.

My job was to reset the pins at the end of the alley - a repetitive task that involved bending down, again and again.

The ...

I often talk about how your spine, low back, and core muscles work together to support movement, stability, and strength.  But here we’re digging deeper to look at the interconnections. How do they actually work together? And do we need to strength-train them like we do our arms or legs?

We’ve cove...

So often I’m asked by people about how to work the sides or lateral parts of your core. It’s one of the most common things I see missing in the people I work with, and I’d go so far as to say it’s the missing link to core strength and stability.

In this article I’m talking about the most effective ...

In this tutorial, I am discussing and demonstrating the use of a kettle bell to perform a favourite dynamic core exercise for strength and stability.

What do we mean by dynamic core exercise?

Traditionally, workouts involve static exercises, allowing us to work on only one, or at least a limited ...

The importance of maintaining and improving your bone health as you age cannot be underestimated. Here we’re looking at movements that will help to strengthen your bones, reduce fracture risk, and promote overall health.

Perfect if you know this is an area you need to focus on this year.  

Build b...

There’s a surprising side effect that could be holding you in Lordosis – something you may not have even realised.

What is it?  Internal Rotation.

Now obviously I'm exaggerating a bit. But when we go into the lordotic posture with that extended anterior pelvic tilt, one of the side effects that ca...

There’s a long held myth that our levels of low back pain are directly attributable to western culture and sitting at a desk for eight hours a day. Suggesting manual workers, farmers for example, are better off. Even medics, tend to assume that staying active in this way – bending, lifting, carrying...

Have you been told you should be doing strengthening exercises for your weak lower back?

Before you do, read on to find out why strengthening lower back muscles in the traditional way should be avoided, and why there’s a better way when it comes to choosing exercises for low back strength.

Often w...

Three beginner exercises for core endurance training

Core endurance is the ability to hold a position, or to use a muscle, or group of muscles, over a period of time while resisting fatigue.

There are three basic exercises that I always recommend for building core endurance. These are the plank, t...

Do you worry that your lower back is in pain simply because you're getting older? While this is partly true because more time has passed, there will still be specific reasons causing the discomfort.

We’ve talked, previously, about sciatica, disk bulging and herniation and various other conditions o...

Do you have a hyperlordotic lumbar spine, and would you like to flatten that curve? In this tutorial I talk about three or four steps you can go through to be able to go from a hyperlordotic curve to a normal lordotic curve.

Clue: it’s about more than just stretching.

What do you need to know abou...

The McGill Big 3 are a set of exercises I talk about a lot. But they are often misunderstood. Sometimes what I see people using them for is a little different to what I believe they should be used for.

 Let me explain...

What are the McGill Big 3?

I run through these with a demo in the video abo...