SHOULDER,

KNEE,
ANDBACK
SELFCARE
MANUAL
START​ ​HERE

Everyone​ ​experiences​ ​pain​ ​and​ ​injury,​ ​but​ ​what​ ​we​ ​do​ ​with​ ​it​ ​determines​ ​how​ ​we​ ​feel​ ​in​ ​the
long-run.

When​ ​we’re​ ​injured,​ ​we​ ​have​ ​two​ ​choices:

● ​ ​Do​ ​nothing​ ​and​ ​hope​ ​it​ ​goes​ ​away​ ​on​ ​it’s​ ​own​ ​(it​ ​won’t)
● ​ ​Take​ ​action​ ​to​ ​strengthen​ ​the​ ​weak​ ​links​ ​that​ ​got​ ​us​ ​here​ ​in​ ​the​ ​first​ ​place,​ ​and​ ​develop
resiliency​ ​against​ ​pain​ ​and​ ​injury.

Let’s​ ​make​ ​the​ ​intelligent​ ​choice,​ ​shall​ ​we?

This​ ​document​ ​includes​ ​a​ ​way​ ​to​ ​classify​ ​your​ ​own​ ​pain​ ​patterns,​ ​and​ ​make​ ​modifications​ ​to
your​ ​current​ ​training​ ​and​ ​prehabilitation​ ​programs.​ ​Doing​ ​so​ ​will​ ​allow​ ​you​ ​to​ ​continue
progressing,​ ​fix​ ​your​ ​injuries​ ​from​ ​the​ ​ground​ ​up,​ ​and​ ​learn​ ​how​ ​to​ ​administer​ ​your​ ​own
myofascial​ ​release​ ​techniques.​ ​This​ ​manual​ ​allows​ ​you​ ​to​ ​literally​ ​take​ ​your​ ​orthopedic​ ​health
into​ ​your​ ​own​ ​hands​ ​(instead​ ​of​ ​paying​ ​someone​ ​hundreds​ ​of​ ​dollars​ ​a​ ​session​ ​to​ ​do​ ​it​ ​for​ ​you).

How​ ​to​ ​Use​ ​This​ ​Manual

This​ ​self-care​ ​manual​ ​was​ ​designed​ ​to​ ​address​ ​the​ ​three​ ​biggest​ ​problem​ ​areas​ ​in​ ​the​ ​human
body​ ​that​ ​a​ ​vast​ ​majority​ ​deal​ ​with​ ​in​ ​terms​ ​of​ ​pain,​ ​dysfunction​ ​and​ ​chronic​ ​injuries:​ ​The
Shoulders,​ ​The​ ​Knees,​ ​and​ ​The​ ​Lower​ ​Back.

Many​ ​people​ ​are​ ​dealing​ ​with​ ​a​ ​number​ ​of​ ​chronic​ ​issues​ ​across​ ​all​ ​three​ ​of​ ​these​ ​areas​ ​—​ ​if
that’s​ ​you,​ ​that’s​ ​okay.​ ​This​ ​manual​ ​will​ ​still​ ​help.​ ​To​ ​get​ ​the​ ​most​ ​out​ ​of​ ​your​ ​self​ ​care,​ ​I​ ​highly
recommend​ ​that​ ​you​ ​prioritize​ ​your​ ​ONE​ ​biggest​ ​challenging​ ​area​ ​and​ ​systematically​ ​work​ ​to
improve​ ​it​ ​before​ ​moving​ ​onto​ ​the​ ​next.​ ​(I’ll​ ​show​ ​you​ ​how.)

It’s​ ​easy​ ​to​ ​fall​ ​into​ ​the​ ​“if​ ​some​ ​is​ ​good,​ ​more​ ​must​ ​be​ ​better”​ ​mentality.​ ​That’s​ ​simply​ ​not​ ​true
when​ ​it​ ​comes​ ​to​ ​regaining​ ​your​ ​health​ ​and​ ​pain-free​ ​movement.​ ​We​ ​identify​ ​the​ ​ONE​ ​key
linchpin​ ​of​ ​pain​ ​or​ ​dysfunction,​ ​the​ ​one​ ​area​ ​that​ ​will​ ​help​ ​the​ ​OTHER​ ​areas​ ​if​ ​improved,​ ​and​ ​put
all​ ​our​ ​focus​ ​on​ ​that.

The​ ​process​ ​is​ ​very​ ​straight​ ​forward:

1. Go​ ​through​ ​the​ ​self-assessment​ ​so​ ​you​ ​can​ ​correctly​ ​classify​ ​your​ ​presentation
(remember​ ​this​ ​is​ ​not​ ​a​ ​medical​ ​diagnosis,​ ​but​ ​a​ ​classification​ ​of​ ​common​ ​types​ ​of​ ​pain
or​ ​movement​ ​dysfunction​ ​patterns)
2. Modify​ ​your​ ​current​ ​training​ ​accordingly
3. Learn​ ​the​ ​tools​ ​that​ ​will​ ​get​ ​you​ ​feeling​ ​and​ ​functioning​ ​better.

1
Once​ ​you​ ​get​ ​into​ ​a​ ​rhythm​ ​with​ ​your​ ​prehab​ ​programming,​ ​don’t​ ​just​ ​stop​ ​there.​ ​Continue​ ​to
use​ ​it,​ ​program​ ​it​ ​into​ ​your​ ​warm​ ​ups.​ ​If​ ​something​ ​starts​ ​working​ ​for​ ​you,​ ​keep​ ​doing​ ​it!​ ​Never
quit​ ​on​ ​a​ ​winner!

Self-care​ ​is​ ​something​ ​that​ ​I​ ​believe​ ​everyone​ ​on​ ​earth​ ​should​ ​be​ ​able​ ​to​ ​do​ ​with​ ​autonomy.

This​ ​of​ ​course​ ​does​ ​NOT​ ​replace​ ​a​ ​medical​ ​or​ ​professional​ ​diagnosis.​ ​If​ ​you​ ​are​ ​dealing​ ​with
serious​ ​injuries,​ ​or​ ​serious​ ​pain​ ​or​ ​dysfunction,​ ​I​ ​highly​ ​recommend​ ​you​ ​go​ ​in​ ​for​ ​a​ ​professional
evaluation​ ​with​ ​your​ ​doctor​ ​or​ ​physical​ ​therapist.​ ​When​ ​in​ ​doubt,​ ​get​ ​the​ ​green​ ​light​ ​from​ ​a
professional​ ​assessing​ ​you​ ​in​ ​person.

Feel​ ​free​ ​to​ ​reach​ ​out​ ​to​ ​me​ ​on​ ​social​ ​media​ ​or​ ​our​ ​Facebook​ ​community​ ​and​ ​I’ll​ ​be​ ​happy​ ​to
refer​ ​you​ ​into​ ​one​ ​of​ ​my​ ​trusted​ ​healthcare​ ​allies​ ​in​ ​our​ ​ever​ ​growing​ ​network!

Alright,​ ​let’s​ ​jump​ ​into​ ​the​ ​system!​ ​Be​ ​sure​ ​to​ ​take​ ​the​ ​time​ ​to​ ​watch​ ​the​ ​video​ ​tutorials,​ ​read​ ​the
coaching​ ​notes​ ​and​ ​corrective​ ​write​ ​ups,​ ​and​ ​move​ ​through​ ​at​ ​your​ ​own​ ​pace.

SHOULDERS
SHOULDER:​ ​SELF-ASSESSMENT
SHOULDER:​ ​EXERCISE​ ​MODIFICATIONS
SHOULDER:​ ​HARDCORE​ ​REHABILITATION​ ​PROGRAM
SHOULDER​ ​HANDS-ON​ ​SELF-MYOFASCIAL​ ​RELEASE​ ​TECHNIQUES

KNEES
KNEE​ ​PAIN:​ ​SELF-ASSESSMENT
KNEE​ ​EXERCISE​ ​MODIFICATIONS
KNEE:​ ​HARDCORE​ ​REHABILITATION​ ​PROGRAM
KNEE:​ ​HANDS-ON​ ​SELF​ ​MYOFASCIAL​ ​RELEASE​ ​TECHNIQUES

LOWER​ ​BACK
LOWER​ ​BACK​ ​PAIN:​ ​SELF-ASSESSMENT
LOWER​ ​BACK​ ​EXERCISE​ ​MODIFICATIONS
LOWER​ ​BACK​ ​PAIN:​ ​HARDCORE​ ​REHABILITATION​ ​PROGRAM
LOWER​ ​BACK​ ​PAIN:​ ​HANDS-ON​ ​SELF​ ​MYOFASCIAL​ ​RELEASE​ ​TECHNIQUES

Top​ ​3​ ​Coaching​ ​Cues​ ​To​ ​Increase​ ​Performance​ ​and​ ​Avoid​ ​Injury

2
SHOULDERS 
SHOULDER:​ ​SELF-ASSESSMENT
Figuring​ ​out​ ​what​ ​type​ ​of​ ​pain​ ​you​ ​are​ ​dealing​ ​with​ ​is​ ​the​ ​first​ ​step​ ​towards​ ​developing​ ​a
program​ ​to​ ​rid​ ​your​ ​body​ ​of​ ​any​ ​type​ ​of​ ​shoulder​ ​pain.​ ​ ​Due​ ​to​ ​the​ ​complexity​ ​of​ ​the
muscles​ ​and​ ​other​ ​structures​ ​around​ ​the​ ​shoulder,​ ​not​ ​every​ ​case​ ​of​ ​generalized
shoulder​ ​pain​ ​can​ ​be​ ​treated​ ​the​ ​same!

Use​ ​the​ ​following​ ​self-assessment​ ​tests​ ​to​ ​figure​ ​out​ ​whether​ ​you​ ​are​ ​presenting​ ​with
limited​ ​range​ ​of​ ​motion,​ ​and​ ​impingement​ ​syndrome,​ ​rotator​ ​cuff​ ​issues​ ​or​ ​a
combination​ ​of​ ​all​ ​of​ ​these.​ ​ ​We​ ​will​ ​further​ ​define​ ​these​ ​types​ ​of​ ​pain​ ​in​ ​depth​ ​in​ ​each
section​ ​coming​ ​up.

Shoulder​ ​Mobility​ ​Test

https://youtu.be/y8FQ0TEloDo

In​ ​the​ ​Shoulder​ ​Mobility​ ​test​ ​we​ ​are​ ​looking​ ​for​ ​the​ ​same​ ​amount​ ​range​ ​of​ ​motion​ ​on
both​ ​the​ ​left​ ​and​ ​right​ ​shoulders.​ ​ ​These​ ​specific​ ​functional​ ​movements​ ​combine​ ​many
common​ ​ranges​ ​of​ ​motions​ ​of​ ​the​ ​shoulder​ ​all​ ​in​ ​one​ ​move.​ ​ ​If​ ​you​ ​cannot​ ​get​ ​your​ ​fists
within​ ​a​ ​hand's​ ​length​ ​of​ ​one​ ​another​ ​without​ ​cheating,​ ​you​ ​are​ ​dealing​ ​with​ ​a​ ​functional
range​ ​of​ ​motion​ ​deficit​ ​that​ ​can​ ​be​ ​easily​ ​corrected​ ​with​ ​some​ ​concentrated​ ​soft​ ​tissue
work​ ​and​ ​dynamic​ ​stretching.

Shoulder​ ​Impingement​ ​Clearing​ ​Test

https://youtu.be/IGVHv9w_o0w

The​ ​shoulder-clearing​ ​test​ ​identifies​ ​impingement​ ​syndromes​ ​that​ ​commonly​ ​cause​ ​pain
in​ ​the​ ​front​ ​of​ ​the​ ​shoulder​ ​over​ ​the​ ​joints​ ​themselves.​ ​ ​If​ ​you​ ​have​ ​any​ ​pain​ ​during
these​ ​movements,​ ​you​ ​can​ ​self-assess​ ​yourself​ ​with​ ​an​ ​impingement​ ​type​ ​dysfunction
that​ ​is​ ​limiting​ ​the​ ​space​ ​that​ ​your​ ​soft​ ​tissues​ ​are​ ​able​ ​to​ ​freely​ ​move​ ​through​ ​when
actively​ ​utilizing​ ​the​ ​shoulders.​ ​ ​Fixing​ ​your​ ​posture​ ​with​ ​the​ ​rehabilitation​ ​program
below​ ​along​ ​with​ ​the​ ​positioning​ ​of​ ​your​ ​soft​ ​tissue​ ​and​ ​joints​ ​will​ ​be​ ​key​ ​players​ ​in
getting​ ​rid​ ​of​ ​these​ ​lingering​ ​symptoms.

3
Active​ ​Shoulder​ ​Flexion​ ​Test

https://youtu.be/I8En5AF2U_4

Get​ ​in​ ​front​ ​of​ ​a​ ​mirror​ ​without​ ​a​ ​shirt​ ​on​ ​and​ ​check​ ​out​ ​the​ ​way​ ​your​ ​shoulder​ ​blades
move​ ​as​ ​you​ ​elevate​ ​your​ ​arms​ ​overhead.​ ​ ​Are​ ​your​ ​shoulder​ ​blades​ ​shooting​ ​up​ ​and
around​ ​the​ ​sides​ ​of​ ​your​ ​back​ ​or​ ​do​ ​they​ ​move​ ​with​ ​rhythm​ ​and​ ​precision.​ ​ ​Does​ ​the
right​ ​side​ ​movement​ ​identical​ ​to​ ​the​ ​left?​ ​ ​If​ ​you​ ​see​ ​abnormalities​ ​in​ ​either​ ​the​ ​rhythm
or​ ​symmetry,​ ​you​ ​may​ ​be​ ​presenting​ ​with​ ​soft​ ​tissue​ ​restrictions​ ​and​ ​scapular​ ​rhythm
dysfunctions​ ​that​ ​place​ ​undue​ ​stress​ ​on​ ​smaller​ ​more​ ​delicate​ ​structures​ ​of​ ​the
shoulder.​ ​ ​Relearning​ ​proper​ ​form​ ​of​ ​specific​ ​movements​ ​and​ ​enhancing​ ​your​ ​soft​ ​tissue
quality​ ​and​ ​length​ ​will​ ​help​ ​to​ ​return​ ​your​ ​shoulder​ ​back​ ​to​ ​a​ ​neutral​ ​position​ ​where​ ​they
belong.

Active​ ​Shoulder​ ​90°​ ​Abduction​ ​+​ ​External​ ​Rotation​ ​Test

https://youtu.be/-l8gNXS5yjA

Combining​ ​external​ ​rotation​ ​of​ ​the​ ​shoulder​ ​with​ ​elevation​ ​will​ ​challenge​ ​the​ ​stability​ ​and
position​ ​of​ ​the​ ​rotator​ ​cuff​ ​muscles.​ ​ ​This​ ​is​ ​also​ ​the​ ​most​ ​injury​ ​prone​ ​position​ ​of​ ​the
shoulder.​ ​ ​If​ ​you​ ​present​ ​with​ ​pain​ ​at​ ​end​ ​range​ ​of​ ​this​ ​test,​ ​your​ ​rotator​ ​cuff​ ​may​ ​be​ ​at
risk,​ ​especially​ ​with​ ​overhead​ ​and​ ​pressing​ ​movements!​ ​ ​Time​ ​to​ ​modify​ ​your​ ​current
training​ ​routine​ ​and​ ​learn​ ​to​ ​live​ ​in​ ​certain​ ​ranges​ ​of​ ​motions​ ​and​ ​positions​ ​to​ ​limit​ ​future
damage​ ​of​ ​these​ ​intricate​ ​rotator​ ​cuff​ ​muscles.​ ​ ​More​ ​on​ ​exercise​ ​modifications​ ​next.

4
SHOULDER:​ ​EXERCISE​ ​MODIFICATIONS
Shoulder​ ​pain​ ​can​ ​limit​ ​what​ ​you​ ​able​ ​to​ ​do​ ​in​ ​the​ ​gym​ ​there​ ​is​ ​no​ ​doubt​ ​about​ ​that!​ ​ ​An
easy​ ​way​ ​to​ ​identify​ ​risky​ ​exercises​ ​and​ ​movements​ ​is​ ​by​ ​using​ ​pain​ ​to​ ​as​ ​your
compass.​ ​ ​The​ ​only​ ​problem​ ​with​ ​solely​ ​using​ ​pain​ ​to​ ​provide​ ​feedback​ ​is​ ​that
sometimes​ ​everything​ ​hurts.​ ​ ​This​ ​is​ ​when​ ​it​ ​is​ ​important​ ​to​ ​break​ ​down​ ​movements​ ​that
truly​ ​put​ ​you​ ​at​ ​risk​ ​for​ ​debilitating​ ​injuries​ ​and​ ​other​ ​you​ ​can​ ​manage​ ​to​ ​work​ ​through.

Using​ ​these​ ​simple​ ​exercise​ ​modifications​ ​for​ ​each​ ​type​ ​of​ ​movement,​ ​you​ ​will​ ​be​ ​able
to​ ​train​ ​with​ ​resistance​ ​while​ ​still​ ​allowing​ ​tissues​ ​and​ ​joints​ ​to​ ​heal​ ​up​ ​for​ ​more
permanent​ ​relief​ ​of​ ​the​ ​pain​ ​that​ ​has​ ​been​ ​holding​ ​you​ ​back.

1:​ ​Pressing​ ​Movements-​ ​Manipulate​ ​the​ ​Angle

Overdoing​ ​it​ ​on​ ​the​ ​bench​ ​press​ ​and​ ​its​ ​many​ ​variations​ ​is​ ​most​ ​likely​ ​what​ ​got​ ​you​ ​into
this​ ​painful​ ​position​ ​in​ ​the​ ​first​ ​place.​ ​ ​Before​ ​you​ ​throw​ ​away​ ​the​ ​idea​ ​of​ ​pressing​ ​in​ ​any
capacity​ ​to​ ​“save​ ​your​ ​shoulders”​ ​make​ ​sure​ ​you​ ​using​ ​the​ ​correct​ ​incline​ ​on​ ​the​ ​bench.

It​ ​has​ ​been​ ​shown​ ​that​ ​a​ ​slight​ ​inclined​ ​angle​ ​for​ ​both​ ​the​ ​barbell​ ​and​ ​dumbbell
variations​ ​of​ ​the​ ​bench​ ​press​ ​can​ ​position​ ​the​ ​ball​ ​and​ ​socket​ ​joint​ ​of​ ​the​ ​shoulder​ ​in​ ​a
more​ ​stable​ ​position​ ​for​ ​less​ ​stress​ ​on​ ​the​ ​soft​ ​tissues​ ​and​ ​joints​ ​themselves.

A​ ​slight​ ​incline​ ​means​ ​one​ ​notch​ ​up​ ​on​ ​most​ ​adjustable​ ​benches.​ ​ ​If​ ​you​ ​are​ ​old​ ​school
and​ ​only​ ​have​ ​a​ ​flat​ ​bench​ ​at​ ​your​ ​disposal,​ ​place​ ​two​ ​45-pound​ ​plates​ ​next​ ​to​ ​each
other​ ​at​ ​the​ ​head​ ​of​ ​the​ ​bench​ ​to​ ​raise​ ​the​ ​incline​ ​slightly.

2:​ ​Pulling​ ​Movements-​ ​Use​ ​Grip​ ​Variation

The​ ​traditional​ ​grip​ ​is​ ​just​ ​that,​ ​traditional.​ ​ ​Pressing​ ​and​ ​pulling​ ​in​ ​any​ ​direction​ ​using​ ​an
overhand​ ​grip​ ​closes​ ​down​ ​the​ ​space​ ​in​ ​the​ ​shoulder​ ​girdle​ ​causing​ ​you​ ​to​ ​hurt​ ​in​ ​the
process.​ ​ ​And​ ​if​ ​you​ ​have​ ​already​ ​identified​ ​yourself​ ​as​ ​presenting​ ​with​ ​impingement​ ​like
symptoms​ ​in​ ​the​ ​self-assessment​ ​section​ ​above,​ ​using​ ​the​ ​wrong​ ​grip​ ​could​ ​put​ ​the​ ​final
nail​ ​in​ ​your​ ​training​ ​coffin.​ ​ ​In​ ​order​ ​to​ ​relieve​ ​some​ ​unwanted​ ​stress​ ​through​ ​the​ ​front​ ​of
the​ ​shoulder,​ ​we​ ​must​ ​change​ ​up​ ​the​ ​grip.

Enter​ ​the​ ​neutral​ ​grip,​ ​your​ ​new​ ​best​ ​friend.​ ​ ​Positioning​ ​your​ ​palms​ ​facing​ ​one​ ​another,
the​ ​front​ ​side​ ​of​ ​the​ ​shoulder​ ​now​ ​has​ ​more​ ​room​ ​to​ ​move​ ​freely​ ​and​ ​has​ ​less​ ​likelihood
of​ ​chronic​ ​inflammation​ ​and​ ​injury​ ​among​ ​other​ ​things.

5
When​ ​combined​ ​with​ ​a​ ​slight​ ​incline,​ ​the​ ​neutral​ ​grip​ ​provides​ ​a​ ​huge​ ​training​ ​stimulus
for​ ​the​ ​chest​ ​and​ ​triceps,​ ​and​ ​will​ ​also​ ​enhance​ ​your​ ​rib​ ​cage​ ​stability​ ​and​ ​positioning.
You​ ​can​ ​use​ ​the​ ​neutral​ ​grip​ ​for​ ​flat​ ​or​ ​incline​ ​pressing​ ​along​ ​with​ ​overhead​ ​pressing
movements.​ ​ ​Change​ ​up​ ​the​ ​grip​ ​and​ ​reap​ ​the​ ​benefits!

3:​ ​Positions​ ​to​ ​Avoid-​ ​End​ ​Range​ ​Internal/External​ ​Rotation​ ​+​ ​Elevation

If​ ​there​ ​was​ ​a​ ​single​ ​position​ ​in​ ​which​ ​you​ ​should​ ​never,​ ​ever​ ​train​ ​while​ ​recovering​ ​from
an​ ​injury​ ​it​ ​is​ ​the​ ​combination​ ​of​ ​elevation​ ​with​ ​end​ ​range​ ​internal​ ​and​ ​external​ ​rotation.
This​ ​position​ ​puts​ ​exponential​ ​stress​ ​on​ ​the​ ​four​ ​rotator​ ​cuff​ ​muscles.​ ​ ​Simply​ ​said,​ ​we
need​ ​to​ ​minimize​ ​our​ ​risk​ ​of​ ​injury​ ​while​ ​healing​ ​up​ ​by​ ​staying​ ​the​ ​hell​ ​out​ ​of​ ​these
positions!

Common​ ​exercises​ ​that​ ​place​ ​our​ ​shoulders​ ​in​ ​these​ ​positions​ ​are​ ​the​ ​behind​ ​the​ ​neck
military​ ​press​ ​and​ ​lat​ ​pull​ ​down.​ ​ ​Make​ ​the​ ​simple​ ​modification​ ​to​ ​these​ ​exercises​ ​by
practicing​ ​a​ ​bar​ ​to​ ​chin​ ​instead​ ​and​ ​avoiding​ ​the​ ​end​ ​range​ ​external​ ​rotation.

4:​ ​Positions​ ​to​ ​Protect​ ​and​ ​Progress-​ ​The​ ​True​ ​Neutral​ ​Open​ ​Packed
Position

If​ ​only​ ​there​ ​was​ ​a​ ​position​ ​that​ ​would​ ​protect​ ​our​ ​shoulders​ ​against​ ​painful​ ​injuries​ ​and
chronic​ ​overuse​ ​of​ ​our​ ​tissues…wait,​ ​there​ ​is!​ ​ ​The​ ​open​ ​packed​ ​position​ ​used​ ​in
combination​ ​with​ ​the​ ​shoulder​ ​screw​ ​home​ ​mechanism​ ​prevents​ ​unwanted​ ​stress​ ​and
forces​ ​traveling​ ​through​ ​the​ ​surrounding​ ​tissues.

The​ ​screw​ ​home​ ​mechanism,​ ​also​ ​known​ ​as​ ​“packing​ ​the​ ​shoulder,”​ ​is​ ​the​ ​most
centered​ ​position​ ​of​ ​the​ ​head​ ​of​ ​the​ ​humerus​ ​(upper​ ​arm​ ​bone)​ ​in​ ​the​ ​glenoid​ ​fossa
(portion​ ​of​ ​the​ ​shoulder​ ​blade,​ ​think​ ​the​ ​socket).​ ​ ​The​ ​screw​ ​home​ ​mechanism​ ​activated
stabilizers​ ​of​ ​the​ ​shoulder,​ ​and​ ​positions​ ​the​ ​shoulder​ ​in​ ​a​ ​neutral​ ​position​ ​before​ ​any
pressing​ ​or​ ​loading​ ​movements.

Fore​ ​more​ ​about​ ​the​ ​screw​ ​home​ ​mechanism,​ ​check​ ​this​ ​out:​ ​Shoulder​ ​Packing
and​ ​Centration

6
SHOULDER:​ ​HARDCORE​ ​REHABILITATION​ ​PROGRAM
Use​ ​this​ ​program​ ​three​ ​non-consecutive​ ​days​ ​a​ ​week​ ​to​ ​enhance​ ​your​ ​range​ ​of​ ​motion,
optimize​ ​your​ ​movement​ ​patterns​ ​and​ ​capacity​ ​and​ ​feel​ ​and​ ​move​ ​better​ ​than​ ​ever
before.

On-Wall​ ​Flexion

https://youtu.be/Dux1OuNp0ok

Sets:​​ ​2

Reps:​​ ​10

Key​ ​Points:​ ​Keep​ ​your​ ​Lower​ ​Back​ ​and​ ​Head​ ​in​ ​contact​ ​with​ ​wall

On-Wall​ ​Stick​ ​Up

https://youtu.be/GEkT4I1PD90

Sets:​​ ​3

Reps:​​ ​8

Key​ ​Points:​ ​Contract​ ​your​ ​upper​ ​and​ ​lower​ ​traps​ ​while​ ​expanding​ ​the​ ​rib​ ​cage

Dynamic​ ​Sleeper’s​ ​Stretch

https://youtu.be/UoyLGydlBhU

Sets:​​ ​1

Reps:​​ ​20​ ​(each​ ​direction)

7
Key​ ​Points:​ ​Position​ ​the​ ​lacrosse​ ​ball​ ​right​ ​behind​ ​your​ ​rear​ ​delt

Side-lying​ ​Windmills

https://youtu.be/TkcOdoNkIU4

Sets:​​ ​2

Reps:​​ ​10

Key​ ​Points:​ ​Expand​ ​the​ ​rib​ ​cage​ ​and​ ​coordinate​ ​breathe​ ​with​ ​reach

T-Spine​ ​Extension​ ​on​ ​Foam​ ​Roller

https://youtu.be/dVjEr9PjpYI

Sets:​​ ​1

Reps:​​ ​20

Key​ ​Points:​ ​Exhale​ ​fully​ ​as​ ​you​ ​extend​ ​the​ ​spine​ ​over​ ​the​ ​foam​ ​roller

Hybrid​ ​T-Spine​ ​Rotation

https://youtu.be/mjLULV_jjY4

Sets:​​ ​2

Reps:​​ ​8

Key​ ​Points:​ ​Coordinate​ ​breathing​ ​and​ ​rotate​ ​fully​ ​at​ ​top​ ​of​ ​motion

8
Crucifix​ ​Stretch

https://youtu.be/VaE3xRf9e60

Sets:​​ ​2

Reps:​​ ​30​ ​seconds

Key​ ​Points:​ ​Hold​ ​a​ ​stable​ ​core​ ​posture​ ​and​ ​breathe!

Foam​ ​Roll​ ​Pec-Major

https://youtu.be/CtFHN6f4-s4

Sets:​​ ​1

Reps:​​ ​60​ ​seconds​ ​(per​ ​side)

Key​ ​Points:​​ ​Find​ ​dysfunctional​ ​tissue​ ​and​ ​oscillate​ ​over​ ​those​ ​spots

9
BONUS:​ ​SHOULDER​ ​HANDS-ON​ ​SELF-MYOFASCIAL
RELEASE​ ​TECHNIQUES
Using​ ​your​ ​hands​ ​on​ ​your​ ​own​ ​body​ ​provides​ ​the​ ​ultimate​ ​environment​ ​for​ ​soft​ ​tissue
recovery​ ​and​ ​regeneration.​ ​ ​One​ ​of​ ​the​ ​most​ ​common​ ​sites​ ​of​ ​dysfunction​ ​and
mal-alignment​ ​is​ ​found​ ​through​ ​the​ ​front​ ​of​ ​the​ ​shoulders​ ​and​ ​chest.​ ​ ​The​ ​main​ ​muscle
of​ ​concern​ ​is​ ​the​ ​pectoralis​ ​major​ ​which​ ​is​ ​the​ ​pain​ ​mover​ ​in​ ​any​ ​pressing​ ​movement.
More​ ​so,​ ​the​ ​pec​ ​major​ ​insertion​ ​point​ ​located​ ​in​ ​the​ ​armpit​ ​is​ ​the​ ​area​ ​that​ ​is​ ​prone​ ​to
neurological​ ​tension​ ​and​ ​scar​ ​tissue​ ​formation.

Treating​ ​effectively​ ​through​ ​this​ ​region​ ​can​ ​release​ ​tension​ ​and​ ​restrictions​ ​throughout
the​ ​entire​ ​upper​ ​extremity.​ ​ ​Check​ ​out​ ​the​ ​exclusive​ ​Hands-On​ ​SMR​ ​video​ ​below​ ​to
master​ ​your​ ​technique​ ​and​ ​become​ ​your​ ​own​ ​physical​ ​therapist.​ ​ ​Time​ ​to​ ​get​ ​to​ ​work!

Pectoralis​ ​Major:​ ​Humeral​ ​Insertion​ ​Point

https://youtu.be/RWtAYDumaEI

When​ ​presenting​ ​with​ ​impingement​ ​like​ ​symptoms​ ​in​ ​the​ ​front​ ​of​ ​the​ ​shoulder​ ​and​ ​soft
tissue​ ​restrictions​ ​from​ ​overuse​ ​or​ ​postural​ ​stress​ ​syndromes,​ ​a​ ​common​ ​area​ ​of
concern​ ​is​ ​the​ ​long​ ​head​ ​of​ ​the​ ​biceps​ ​tendon.

This​ ​tendon​ ​is​ ​highly​ ​active​ ​during​ ​both​ ​pushing​ ​and​ ​pulling​ ​movements,​ ​both​ ​as​ ​a
primary​ ​mover​ ​and​ ​secondary​ ​stabilizer​ ​of​ ​the​ ​true​ ​shoulder​ ​joint.​ ​ ​With​ ​the​ ​dual​ ​role​ ​of
the​ ​biceps​ ​tendon,​ ​it​ ​takes​ ​on​ ​a​ ​huge​ ​load​ ​of​ ​stresses​ ​and​ ​shear​ ​forces​ ​that​ ​can​ ​cause
debilitating​ ​injuries​ ​both​ ​from​ ​overuse​ ​and​ ​trauma.

Using​ ​the​ ​exclusive​ ​Hands-On​ ​SMR​ ​videos​ ​below,​ ​learn​ ​to​ ​treat​ ​your​ ​biceps​ ​tendon​ ​to
reduce​ ​your​ ​risk​ ​of​ ​chronic​ ​injuries!

Biceps​ ​Brachii​ ​Long​ ​Head:​ ​Proximal​ ​Glenoid​ ​Insertion​ ​Point

https://youtu.be/ckyzx90r3bE

10
KNEES 
In​ ​an​ ​American​ ​society​ ​where​ ​severe,​ ​debilitating​ ​injuries​ ​have​ ​become​ ​an​ ​accepted
price​ ​of​ ​being​ ​fit​ ​and​ ​athletic,​ ​we,​ ​as​ ​an​ ​industry,​ ​must​ ​learn​ ​to​ ​evolve​ ​our​ ​thinking​ ​and
practices​ ​to​ ​address​ ​this​ ​injury​ ​epidemic​ ​before​ ​it​ ​puts​ ​us​ ​in​ ​the​ ​ground!​ ​Knee​ ​pain​ ​can
limit​ ​your​ ​ability​ ​to​ ​train​ ​pain​ ​free​ ​in​ ​the​ ​gym.​ ​ ​It​ ​can​ ​limit​ ​what​ ​you​ ​are​ ​able​ ​to​ ​do​ ​in​ ​your
everyday​ ​life.​ ​ ​And​ ​above​ ​all​ ​else,​ ​lingering​ ​knee​ ​pain​ ​can​ ​cause​ ​us​ ​to​ ​become​ ​inactive
due​ ​to​ ​the​ ​pain!

Over​ ​the​ ​past​ ​three​ ​decades,​ ​the​ ​only​ ​serious​ ​rival​ ​to​ ​the​ ​notorious​ ​increases​ ​of​ ​lower
back​ ​pain​ ​has​ ​been​ ​the​ ​drastic​ ​spike​ ​in​ ​the​ ​rates​ ​of​ ​knee​ ​injuries.​ ​ ​Through​ ​both
overuse​ ​and​ ​traumatic​ ​injuries,​ ​knee​ ​pain​ ​is​ ​a​ ​top​ ​three​ ​orthopedic​ ​dysfunction​ ​in​ ​our
country.

Through​ ​this​ ​four​ ​part​ ​series,​ ​we​ ​will​ ​give​ ​you​ ​the​ ​tools​ ​to​ ​self-assess​ ​your​ ​knee​ ​pain,
figure​ ​out​ ​how​ ​to​ ​modify​ ​your​ ​existing​ ​exercise​ ​regiment​ ​to​ ​limit​ ​the​ ​damage,​ ​along​ ​with
giving​ ​you​ ​the​ ​tools​ ​to​ ​self-treat​ ​your​ ​knees​ ​with​ ​rehabilitation​ ​programing​ ​and​ ​exclusive
Hands-On​ ​Self​ ​Myofascial​ ​Release​ ​Techniques.

KNEE​ ​PAIN:​ ​SELF-ASSESSMENT

Knee​ ​pain​ ​cannot​ ​just​ ​be​ ​clumped​ ​into​ ​a​ ​generalized​ ​term.​ ​ ​Though​ ​the​ ​knee​ ​is​ ​less
complex​ ​than​ ​other​ ​parts​ ​of​ ​the​ ​body​ ​such​ ​as​ ​the​ ​spine​ ​and​ ​shoulder,​ ​figuring​ ​out​ ​what
type​ ​of​ ​knee​ ​pain​ ​you​ ​are​ ​presenting​ ​with​ ​is​ ​the​ ​first​ ​key​ ​step​ ​towards​ ​remediating​ ​your
current​ ​exercise​ ​program​ ​and​ ​incorporating​ ​rehabilitation​ ​exercises​ ​to​ ​expedite​ ​your
recovery.

Common​ ​sites​ ​of​ ​knee​ ​pain​ ​usually​ ​have​ ​to​ ​do​ ​with​ ​the​ ​kneecap​ ​and​ ​its​ ​function.​ ​ ​Since
many​ ​of​ ​the​ ​muscles​ ​of​ ​the​ ​upper​ ​and​ ​lower​ ​leg​ ​attach​ ​very​ ​close​ ​or​ ​directly​ ​onto​ ​the
kneecap,​ ​its​ ​movements​ ​and​ ​position​ ​are​ ​important​ ​for​ ​long-term​ ​health​ ​and​ ​reducing
the​ ​likelihood​ ​of​ ​injury.

After​ ​going​ ​through​ ​the​ ​following​ ​four​ ​self-assessment​ ​tests,​ ​you​ ​will​ ​be​ ​able​ ​to​ ​figure
out​ ​the​ ​exact​ ​location​ ​of​ ​your​ ​knee​ ​pain,​ ​and​ ​take​ ​the​ ​first​ ​steps​ ​towards​ ​your​ ​recovery.

11
Alternating​ ​Forward​ ​Lunge​ ​Test

https://youtu.be/4z8GLIsxQY8

The​ ​lunge​ ​pattern​ ​has​ ​caused​ ​many​ ​front​ ​of​ ​the​ ​knee​ ​injuries​ ​in​ ​its​ ​day!​ ​ ​Due​ ​to​ ​the​ ​high
amount​ ​of​ ​force​ ​put​ ​through​ ​the​ ​quadriceps​ ​muscles​ ​and​ ​down​ ​into​ ​the​ ​patella
(kneecap),​ ​the​ ​lunge​ ​can​ ​be​ ​very​ ​debilitating​ ​if​ ​performed​ ​with​ ​poor​ ​form​ ​or​ ​high
frequency.

Lunge​ ​forward​ ​and​ ​make​ ​sure​ ​your​ ​knee​ ​is​ ​bending​ ​as​ ​deep​ ​as​ ​possible.​ ​ ​You​ ​are
looking​ ​for​ ​signs​ ​of​ ​pain​ ​at​ ​the​ ​front​ ​of​ ​the​ ​knee​ ​around​ ​the​ ​kneecap​ ​on​ ​this​ ​test.​ ​ ​If​ ​no
pain​ ​presents,​ ​then​ ​that​ ​is​ ​a​ ​negative​ ​sign!​ ​ ​If​ ​pain​ ​is​ ​present,​ ​make​ ​note​ ​of​ ​the​ ​location
and​ ​move​ ​onto​ ​the​ ​next​ ​three​ ​tests​ ​to​ ​narrow​ ​down​ ​where​ ​that​ ​pain​ ​is​ ​coming​ ​from.

Deep​ ​Squat​ ​and​ ​Sit​ ​Test

https://youtu.be/6sIqNFIwyaQ

The​ ​deep​ ​squat​ ​and​ ​hold​ ​is​ ​one​ ​of​ ​the​ ​most​ ​foundational​ ​movements​ ​that​ ​a​ ​human
being​ ​is​ ​capable​ ​of​ ​completing.​ ​ ​Simply​ ​said,​ ​everyone​ ​in​ ​the​ ​world,​ ​no​ ​matter​ ​how​ ​old,
how​ ​athletic​ ​or​ ​how​ ​overweight,​ ​should​ ​be​ ​able​ ​to​ ​do​ ​this​ ​without​ ​grimacing​ ​in​ ​pain.
This​ ​is​ ​also​ ​a​ ​great​ ​test​ ​due​ ​to​ ​its​ ​simplicity.

Put​ ​your​ ​feet​ ​about​ ​shoulder​ ​width​ ​apart,​ ​point​ ​your​ ​toes​ ​out​ ​slightly​ ​and​ ​squat​ ​down.
Once​ ​you​ ​get​ ​as​ ​low​ ​as​ ​you​ ​can,​ ​sit​ ​in​ ​this​ ​position​ ​for​ ​20​ ​seconds.​ ​ ​Notice​ ​how​ ​your
knees​ ​feel​ ​while​ ​in​ ​this​ ​position.​ ​ ​We​ ​are​ ​looking​ ​again​ ​for​ ​pain​ ​to​ ​be​ ​present​ ​on​ ​the
front​ ​side​ ​of​ ​the​ ​knee,​ ​especially​ ​through​ ​the​ ​medial​ ​(towards​ ​the​ ​middle)​ ​portion​ ​of​ ​the
joint.​ ​ ​If​ ​you​ ​have​ ​pain,​ ​this​ ​is​ ​a​ ​positive​ ​test​ ​and​ ​may​ ​be​ ​presenting​ ​with​ ​some​ ​joint​ ​or
cartilage​ ​issues​ ​that​ ​may​ ​require​ ​some​ ​hands-on​ ​soft​ ​tissue​ ​work,​ ​therapy​ ​and
modifications​ ​of​ ​your​ ​current​ ​exercise​ ​program.

12
Child’s​ ​Pose-​ ​Direct​ ​Knee​ ​Pressure​ ​Test

https://youtu.be/s9nfRb0V9-o

If​ ​you​ ​are​ ​thinking​ ​this​ ​test​ ​is​ ​too​ ​much​ ​yoga​ ​than​ ​you​ ​are​ ​capable​ ​of,​ ​think​ ​again!​ ​ ​This
test​ ​allows​ ​us​ ​to​ ​put​ ​nearly​ ​your​ ​entire​ ​bodyweight​ ​through​ ​the​ ​fronts​ ​of​ ​your​ ​knees​ ​and
through​ ​your​ ​kneecaps.​ ​ ​This​ ​again​ ​is​ ​a​ ​pain​ ​provocation​ ​test​ ​meaning​ ​that​ ​if​ ​you​ ​have
any​ ​pain,​ ​these​ ​is​ ​a​ ​positive​ ​test​ ​for​ ​anterior​ ​knee​ ​dysfunction,​ ​and​ ​are​ ​in​ ​need​ ​of​ ​some
remediation​ ​of​ ​exercise​ ​and​ ​rehab.

Bring​ ​your​ ​butt​ ​back​ ​as​ ​far​ ​towards​ ​your​ ​heels​ ​as​ ​possible​ ​and​ ​sit​ ​back​ ​deep​ ​into​ ​this
stretch.​ ​ ​Be​ ​aware​ ​of​ ​how​ ​your​ ​knees​ ​feel,​ ​especially​ ​directly​ ​over​ ​your​ ​kneecaps.​ ​ ​Hold
for​ ​20-30​ ​seconds​ ​and​ ​monitor​ ​if​ ​you​ ​have​ ​pain,​ ​a​ ​change​ ​in​ ​the​ ​type​ ​or​ ​pain​ ​or​ ​no​ ​pain
at​ ​all.​ ​ ​Sometimes​ ​a​ ​deep​ ​ache​ ​will​ ​come​ ​on​ ​towards​ ​the​ ​end​ ​of​ ​the​ ​hold​ ​which​ ​most
likely​ ​points​ ​to​ ​some​ ​local​ ​swelling​ ​in​ ​the​ ​knee​ ​joint.​ ​ ​Anytime​ ​there​ ​is​ ​swelling​ ​or​ ​fluid
present,​ ​something​ ​internally​ ​in​ ​the​ ​knee​ ​is​ ​not​ ​right.

The​ ​Jumping​ ​Test

https://youtu.be/SqsEb4ET1zY

If​ ​you​ ​have​ ​presented​ ​with​ ​pain​ ​in​ ​any​ ​of​ ​the​ ​three​ ​above​ ​tests,​ ​you​ ​can​ ​go​ ​ahead​ ​and
skip​ ​the​ ​jump​ ​test.​ ​ ​This​ ​test​ ​is​ ​to​ ​weed​ ​out​ ​positional​ ​and​ ​direct​ ​force​ ​stress​ ​and​ ​pain
from​ ​dynamic​ ​pain.​ ​ ​No​ ​point​ ​kicking​ ​you​ ​while​ ​you​ ​are​ ​down!

If​ ​you​ ​have​ ​made​ ​it​ ​through​ ​the​ ​previous​ ​tests​ ​with​ ​minimal​ ​to​ ​no​ ​pain,​ ​go​ ​ahead​ ​and
get​ ​your​ ​feet​ ​under​ ​your​ ​hips​ ​and​ ​explosively​ ​jump​ ​up​ ​in​ ​the​ ​air​ ​and​ ​repeat​ ​5-8​ ​jumps.
Stay​ ​on​ ​your​ ​toes,​ ​this​ ​will​ ​challenge​ ​the​ ​patellar​ ​tendon​ ​and​ ​kneecap​ ​stability​ ​and​ ​most
likely​ ​cause​ ​pain​ ​if​ ​there​ ​is​ ​something​ ​out​ ​of​ ​the​ ​ordinary​ ​going​ ​on.

Dynamically​ ​loading​ ​the​ ​knees​ ​challenges​ ​both​ ​stability​ ​and​ ​mobility​ ​all​ ​at​ ​once.​ ​ ​This​ ​is
why​ ​it​ ​is​ ​a​ ​more​ ​high​ ​level​ ​movement​ ​that​ ​should​ ​be​ ​avoided​ ​during​ ​recovery​ ​from​ ​knee
pain.​ ​ ​For​ ​more​ ​on​ ​exercise​ ​modifications,​ ​check​ ​out​ ​the​ ​next​ ​section!

13
KNEE​ ​EXERCISE​ ​MODIFICATIONS
Knee​ ​pain​ ​can​ ​hinder​ ​many​ ​types​ ​of​ ​training​ ​programs.​ ​ ​From​ ​running​ ​to​ ​powerlifting,
knee​ ​pain​ ​not​ ​only​ ​holds​ ​back​ ​our​ ​capability​ ​to​ ​make​ ​gains​ ​towards​ ​our​ ​goals,​ ​but​ ​also
puts​ ​our​ ​joints​ ​at​ ​risk​ ​for​ ​long-term​ ​wear​ ​and​ ​tear​ ​and​ ​dysfunction.

Using​ ​the​ ​following​ ​quick​ ​fixes​ ​for​ ​exercise​ ​modifications​ ​to​ ​enhance​ ​your​ ​knee
recovery,​ ​you​ ​will​ ​be​ ​able​ ​to​ ​continue​ ​to​ ​train​ ​in​ ​a​ ​safe​ ​and​ ​effective​ ​manner​ ​no​ ​matter
what​ ​your​ ​specific​ ​goals!

Squat:​ ​Foot​ ​Position

Due​ ​to​ ​every​ ​human​ ​body​ ​being​ ​significantly​ ​different​ ​and​ ​unique​ ​from​ ​both​ ​a​ ​structural
and​ ​soft​ ​tissue​ ​standpoint,​ ​there​ ​is​ ​not​ ​one​ ​magic​ ​foot​ ​position​ ​for​ ​the​ ​king​ ​of​ ​all​ ​lower
body​ ​movements,​ ​the​ ​squat.​ ​ ​That​ ​being​ ​said,​ ​while​ ​dealing​ ​with​ ​knee​ ​pain,​ ​we​ ​can
position​ ​ourselves​ ​for​ ​the​ ​greatest​ ​chance​ ​of​ ​avoiding​ ​pain​ ​and​ ​progressing​ ​throughout
training.

A​ ​standard​ ​starting​ ​point​ ​for​ ​squatting​ ​with​ ​knee​ ​pain​ ​is​ ​to​ ​place​ ​your​ ​feet​ ​at​ ​a​ ​slightly
wider​ ​stance​ ​than​ ​normal​ ​(4-6​ ​inches​ ​wider​ ​than​ ​shoulder​ ​width​ ​with​ ​each​ ​foot),​ ​and
limiting​ ​your​ ​range​ ​of​ ​motion​ ​to​ ​just​ ​under​ ​parallel.​ ​ ​The​ ​wider​ ​foot​ ​position​ ​will​ ​make​ ​the
squat​ ​more​ ​hip​ ​dominant,​ ​getting​ ​bigger​ ​muscles​ ​like​ ​the​ ​glutes​ ​and​ ​hamstrings​ ​more
involved​ ​while​ ​taking​ ​undue​ ​pressures​ ​off​ ​the​ ​front​ ​of​ ​the​ ​knee!

For​ ​more​ ​on​ ​choosing​ ​the​ ​optimal​ ​foot​ ​position​ ​for​ ​the​ ​squat​ ​visit:

OPTIMAL​ ​FOOT​ ​POSITION​ ​FOR​ ​THE​ ​SQUAT

14
Lunge:​ ​Reverse​ ​vs.​ ​Forward

If​ ​you​ ​crank​ ​forward​ ​lunges​ ​out​ ​long​ ​and​ ​hard​ ​enough,​ ​they​ ​will​ ​catch​ ​up​ ​with​ ​you,​ ​and
that’s​ ​a​ ​fact.​ ​ ​No​ ​matter​ ​how​ ​pristine​ ​your​ ​forward​ ​lunge​ ​technique,​ ​time​ ​only​ ​leads​ ​to
discomfort,​ ​pain​ ​and​ ​injuries.

The​ ​reverse​ ​lunge​ ​can​ ​be​ ​a​ ​great​ ​alternative​ ​to​ ​the​ ​traditional​ ​forward​ ​lunge​ ​without​ ​the
anterior​ ​knee​ ​pain​ ​it’s​ ​gotten​ ​the​ ​bad​ ​rep​ ​for.​ ​ ​Just​ ​because​ ​it’s​ ​easier​ ​on​ ​the​ ​knees
doesn’t​ ​mean​ ​the​ ​reverse​ ​lunge​ ​won’t​ ​deliver​ ​the​ ​training​ ​same​ ​training​ ​effect.​ ​ ​The
reverse​ ​lunge​ ​is​ ​a​ ​hip​ ​hinge​ ​dominant​ ​movement,​ ​and​ ​will​ ​activate​ ​the​ ​glutes​ ​and
hamstrings​ ​more​ ​than​ ​the​ ​forward​ ​lunge.

For​ ​more​ ​on​ ​choosing​ ​which​ ​lunge​ ​is​ ​right​ ​for​ ​you​ ​visit:

FORWARD​ ​VS​ ​REVERSE​ ​LUNGE

Reduce​ ​Heavy​ ​Repeated​ ​Impact​ ​Training

Training​ ​involving​ ​high​ ​loads​ ​and​ ​frequent​ ​impacts​ ​may​ ​be​ ​the​ ​most​ ​debilitating​ ​form​ ​of
exercise​ ​known​ ​to​ ​man.​ ​ ​Some​ ​forms​ ​of​ ​high​ ​impact​ ​training​ ​include​ ​running,​ ​jumping
and​ ​repeated​ ​single​ ​leg​ ​loading.

As​ ​you​ ​increase​ ​the​ ​force​ ​of​ ​your​ ​feet​ ​hitting​ ​the​ ​ground,​ ​the​ ​forces​ ​generated​ ​from​ ​the
ground​ ​reacting​ ​to​ ​your​ ​body​ ​also​ ​increase.​ ​ ​This​ ​shoots​ ​unwanted​ ​stress​ ​up​ ​your​ ​legs,
into​ ​your​ ​knees,​ ​through​ ​your​ ​hips​ ​and​ ​even​ ​into​ ​your​ ​spine.​ ​ ​When​ ​practiced​ ​multiple
times​ ​a​ ​week​ ​and​ ​for​ ​long​ ​and​ ​grueling​ ​sessions​ ​each​ ​training​ ​day,​ ​wear​ ​and​ ​tear​ ​of​ ​the
knees​ ​is​ ​bound​ ​to​ ​happen.​ ​ ​It​ ​is​ ​just​ ​a​ ​matter​ ​of​ ​time.

Build​ ​The​ ​Posterior​ ​Chain

Common​ ​forms​ ​of​ ​knee​ ​pain​ ​are​ ​likely​ ​to​ ​be​ ​caused​ ​by​ ​too​ ​much​ ​quadriceps​ ​dominant
training.​ ​ ​Take​ ​running​ ​for​ ​instance,​ ​minimal​ ​to​ ​no​ ​glute​ ​involvement​ ​but​ ​huge​ ​amounts
of​ ​stress​ ​through​ ​the​ ​quadriceps.​ ​ ​Building​ ​up​ ​your​ ​posterior​ ​chain​ ​(also​ ​known​ ​as​ ​the
glutes,​ ​hamstrings​ ​and​ ​positional​ ​muscles​ ​of​ ​the​ ​lower​ ​back)​ ​can​ ​play​ ​a​ ​protective​ ​role
in​ ​knee​ ​health​ ​while​ ​also​ ​limiting​ ​the​ ​knee​ ​dominant​ ​training.

15
A​ ​ratio​ ​that​ ​I​ ​use​ ​with​ ​my​ ​athletes​ ​and​ ​clients​ ​is​ ​2:1​ ​for​ ​posterior​ ​chain​ ​to​ ​anterior​ ​chain
specific​ ​training.​ ​ ​That​ ​means​ ​for​ ​every​ ​exercise​ ​that​ ​involves​ ​a​ ​huge​ ​amount​ ​of​ ​force
out​ ​of​ ​your​ ​quads,​ ​you​ ​should​ ​be​ ​doing​ ​two​ ​exercises​ ​that​ ​specialize​ ​in​ ​your​ ​glutes​ ​and
hamstrings.​ ​ ​This​ ​ratio​ ​will​ ​keep​ ​you​ ​healthy​ ​long​ ​into​ ​your​ ​training​ ​career.

KNEE:​ ​HARDCORE​ ​REHABILITATION​ ​PROGRAM

Use​ ​this​ ​program​ ​three​ ​non-consecutive​ ​days​ ​a​ ​week​ ​to​ ​enhance​ ​your​ ​range​ ​of​ ​motion,
optimize​ ​your​ ​movement​ ​patterns​ ​and​ ​capacity​ ​and​ ​feel​ ​and​ ​move​ ​better​ ​than​ ​ever
before.

Standing​ ​DF​ ​Mobilization

https://youtu.be/iImnQNMBG0w

Sets:​​ ​2

Reps:​​ ​15

Key​ ​Points:​ ​Keep​ ​your​ ​front​ ​side​ ​heel​ ​pinned​ ​to​ ​the​ ​ground

Half​ ​Kneeling​ ​Hip​ ​Flexor​ ​Mobilization

https://youtu.be/-6rgrFEKjdE

Sets:​​ ​2

Reps:​​ ​20​ ​(per​ ​side)

Key​ ​Points:​ ​Get​ ​a​ ​larger​ ​stretch​ ​into​ ​your​ ​hip​ ​flexors​ ​with​ ​each​ ​additional​ ​rep

16
Standing​ ​Hamstring​ ​Mobilization

https://youtu.be/fEP3fIUhMvM

Sets:​​ ​2

Reps:​​ ​20

Key​ ​Points:​​ ​Hinge​ ​at​ ​the​ ​hips​ ​to​ ​accentuate​ ​the​ ​stretch​ ​through​ ​the​ ​hamstrings

Deep​ ​Squat​ ​Stretch

https://youtu.be/g14aG2dQd8E

Sets:​​ ​2

Reps:​​ ​30​ ​seconds

Key​ ​Points:​ ​Breathe​ ​deeply​ ​and​ ​sink​ ​down​ ​deeper​ ​into​ ​the​ ​stretch

Eccentric​ ​Step​ ​Ups

https://youtu.be/_Ktua957nDI

Sets:​​ ​3

Reps:​​ ​5

Key​ ​Points:​ ​The​ ​slower​ ​the​ ​descent​ ​from​ ​the​ ​step​ ​up​ ​the​ ​better

17
KNEE:​ ​HANDS-ON​ ​SELF​ ​MYOFASCIAL​ ​RELEASE
TECHNIQUES
The​ ​lateral​ ​knee​ ​can​ ​be​ ​a​ ​very​ ​problematic​ ​area​ ​for​ ​knee​ ​pain​ ​and​ ​dysfunction.​ ​ ​Due​ ​to
the​ ​location​ ​of​ ​the​ ​insertion​ ​point​ ​of​ ​the​ ​IT-Band​ ​splaying​ ​across​ ​the​ ​front​ ​side​ ​of​ ​the
knee​ ​and​ ​coursing​ ​over​ ​many​ ​powerful​ ​muscles​ ​such​ ​as​ ​the​ ​vastus​ ​lateralis​ ​quadriceps
muscle,​ ​this​ ​location​ ​can​ ​literally​ ​get​ ​stuck​ ​with​ ​scar​ ​tissue​ ​and​ ​neurological​ ​tension.

Using​ ​a​ ​tension​ ​back​ ​up​ ​towards​ ​your​ ​hip​ ​with​ ​the​ ​index​ ​finger​ ​backed​ ​up​ ​with​ ​the
middle​ ​finger,​ ​get​ ​that​ ​knee​ ​moving​ ​and​ ​go​ ​to​ ​work!​ ​ ​This​ ​is​ ​a​ ​dense​ ​piece​ ​of​ ​fascia​ ​so
you​ ​can​ ​treat​ ​the​ ​IT-Band​ ​aggressively​ ​with​ ​a​ ​ton​ ​of​ ​force.​ ​ ​Also,​ ​it​ ​can​ ​be​ ​treated​ ​every
single​ ​day.​ ​ ​Just​ ​make​ ​sure​ ​you​ ​are​ ​not​ ​irritating​ ​the​ ​underlying​ ​quad​ ​and​ ​hamstring
muscles!

IT-Band:​ ​Distal​ ​Attachments

https://youtu.be/4ECAm881a6E

The​ ​teardrop​ ​quadriceps​ ​muscle​ ​is​ ​very​ ​important​ ​for​ ​medial​ ​knee​ ​stability.​ ​ ​This​ ​muscle
positions​ ​the​ ​kneecap​ ​in​ ​order​ ​to​ ​protect​ ​some​ ​of​ ​the​ ​more​ ​intricate​ ​structures​ ​of​ ​the
internal​ ​knee​ ​such​ ​as​ ​the​ ​ACL​ ​and​ ​other​ ​ligaments.

Using​ ​both​ ​hands​ ​tensioning​ ​and​ ​stabilizing,​ ​move​ ​your​ ​knee​ ​from​ ​a​ ​straightened
position​ ​into​ ​a​ ​fully​ ​flexed​ ​position​ ​using​ ​your​ ​hamstrings.​ ​ ​Hold​ ​the​ ​tension​ ​for​ ​one
second​ ​at​ ​the​ ​back​ ​end​ ​range​ ​and​ ​repeat!

Vastus​ ​Medialis​ ​Obliquus

https://youtu.be/VLQJVuJqlNE

18
LOWER​ ​BACK 
How’d​ ​your​ ​lower​ ​back​ ​feel​ ​today​ ​getting​ ​out​ ​of​ ​bed?​ ​Most​ ​likely​ ​not​ ​great​ ​after​ ​8​ ​plus
hours​ ​in​ ​the​ ​sitting​ ​in​ ​the​ ​office​ ​yesterday​ ​like​ ​many​ ​of​ ​us​ ​are​ ​forced​ ​to​ ​do.​ ​If​ ​you’re
having​ ​any​ ​degree​ ​of​ ​lower​ ​back​ ​pain,​ ​you​ ​are​ ​not​ ​alone!​ ​Over​ ​half​ ​the​ ​American
population​ ​walks​ ​around​ ​on​ ​a​ ​daily​ ​basis​ ​with​ ​some​ ​form​ ​of​ ​lower​ ​back​ ​pain​ ​(LBP),​ ​of
which​ ​a​ ​majority​ ​goes​ ​undiagnosed​ ​and​ ​untreated.

This​ ​condition​ ​is​ ​a​ ​major​ ​contributor​ ​to​ ​why​ ​our​ ​healthcare​ ​system​ ​has​ ​taken​ ​a​ ​huge
financial​ ​hit,​ ​our​ ​standard​ ​of​ ​care​ ​in​ ​treating​ ​this​ ​condition​ ​has​ ​dropped,​ ​and​ ​why​ ​more
and​ ​more​ ​people​ ​are​ ​going​ ​untreated.​ ​Why​ ​has​ ​lower​ ​back​ ​pain​ ​become​ ​to​ ​prevalent​ ​in
our​ ​Americanized​ ​society,​ ​and​ ​what​ ​actions​ ​can​ ​we​ ​take​ ​now​ ​in​ ​treating​ ​lower​ ​back
pain,​ ​and​ ​limiting​ ​it’s​ ​near​ ​epidemic​ ​effects?

In​ ​this​ ​four​ ​part​ ​series,​ ​we​ ​are​ ​going​ ​to​ ​teach​ ​you​ ​the​ ​skills​ ​to​ ​self-assess​ ​your​ ​specific
type​ ​of​ ​lower​ ​back​ ​pain,​ ​modify​ ​your​ ​existing​ ​exercise​ ​program​ ​to​ ​reduce​ ​the​ ​likelihood
of​ ​re-injury​ ​and​ ​get​ ​you​ ​on​ ​a​ ​tried​ ​and​ ​true​ ​lower​ ​back​ ​pain​ ​rehabilitation​ ​program
including​ ​exclusive​ ​Hands-On​ ​Self​ ​Myofascial​ ​Release​ ​Techniques.

LOWER​ ​BACK​ ​PAIN:​ ​SELF-ASSESSMENT

Not​ ​all​ ​lower​ ​back​ ​pain​ ​is​ ​created​ ​equally.​ ​ ​If​ ​the​ ​trauma​ ​of​ ​your​ ​lower​ ​back​ ​injury​ ​is​ ​not
serious​ ​enough​ ​to​ ​make​ ​it​ ​to​ ​the​ ​doctor’s​ ​office,​ ​most​ ​other​ ​painful​ ​presentations​ ​can​ ​be
broken​ ​down​ ​into​ ​flexion​ ​and​ ​extension​ ​based​ ​intolerances.

Using​ ​the​ ​self-assessment​ ​tests​ ​below,​ ​you​ ​will​ ​be​ ​able​ ​to​ ​self-assess​ ​your​ ​lower​ ​back
pain,​ ​and​ ​take​ ​steps​ ​into​ ​figuring​ ​out​ ​which​ ​intelligent​ ​modifications​ ​to​ ​your​ ​exercise
program​ ​will​ ​keep​ ​you​ ​progressing​ ​towards​ ​getting​ ​rid​ ​of​ ​this​ ​pain​ ​in​ ​the​ ​ass​ ​once​ ​and
for​ ​all.

Prone​ ​Press​ ​Up​ ​Test

https://youtu.be/xt00SmWE5m4

19
The​ ​prone​ ​press​ ​up​ ​places​ ​the​ ​body​ ​in​ ​a​ ​supported​ ​position​ ​while​ ​still​ ​getting​ ​to​ ​near
end​ ​range​ ​extension​ ​of​ ​the​ ​spine.​ ​ ​This​ ​is​ ​a​ ​pain​ ​provocation​ ​test​ ​meaning​ ​if​ ​you​ ​have
pain,​ ​you​ ​test​ ​positive​ ​for​ ​this​ ​specific​ ​test.

Position​ ​your​ ​hands​ ​under​ ​your​ ​shoulders​ ​and​ ​with​ ​your​ ​legs​ ​together​ ​press​ ​up​ ​into​ ​an
extended​ ​position​ ​and​ ​exhale​ ​deeply.​ ​ ​Be​ ​aware​ ​of​ ​your​ ​spinal​ ​position.​ ​ ​Are​ ​you​ ​able​ ​to
press​ ​yourself​ ​up​ ​into​ ​elbows​ ​extended​ ​position​ ​or​ ​is​ ​your​ ​range​ ​of​ ​motion​ ​limited?​ ​ ​Do
you​ ​have​ ​local​ ​lower​ ​back​ ​pain​ ​when​ ​you​ ​extend?​ ​ ​Make​ ​note​ ​of​ ​all​ ​abnormalities​ ​you
feel​ ​with​ ​the​ ​movement.

Child’s​ ​Pose​ ​Hold​ ​Test

https://youtu.be/Vl-xTSLna-0

Though​ ​this​ ​is​ ​the​ ​same​ ​position​ ​as​ ​the​ ​knee​ ​pain​ ​test​ ​in​ ​the​ ​previous​ ​section,​ ​the
child’s​ ​pose​ ​allows​ ​us​ ​to​ ​place​ ​the​ ​spine​ ​in​ ​forward​ ​flexed​ ​position.​ ​ ​If​ ​you​ ​have​ ​any​ ​pain
while​ ​in​ ​this​ ​position,​ ​this​ ​would​ ​be​ ​considered​ ​a​ ​positive​ ​test​ ​for​ ​flexion​ ​intolerant​ ​lower
back​ ​pain.

Sit​ ​deep​ ​into​ ​this​ ​position​ ​for​ ​up​ ​to​ ​30​ ​seconds.​ ​ ​Sometimes​ ​pain​ ​will​ ​come​ ​on​ ​as​ ​the
stretch​ ​is​ ​held​ ​for​ ​prolonged​ ​periods.​ ​ ​Pain​ ​that​ ​presents​ ​after​ ​longer​ ​holds​ ​in​ ​the​ ​testing
position​ ​are​ ​most​ ​likely​ ​to​ ​be​ ​joint​ ​related​ ​as​ ​opposed​ ​to​ ​involving​ ​the​ ​soft​ ​tissues
primarily.

When​ ​muscles​ ​compensate​ ​to​ ​protect​ ​the​ ​spine,​ ​they​ ​will​ ​fire​ ​off​ ​until​ ​they​ ​become
fatigued​ ​enough​ ​to​ ​turn​ ​off.​ ​ ​By​ ​holding​ ​for​ ​the​ ​full​ ​30​ ​seconds,​ ​we​ ​are​ ​giving​ ​the
stabilizing​ ​muscles​ ​time​ ​to​ ​turn​ ​off,​ ​showing​ ​the​ ​true​ ​stability​ ​of​ ​the​ ​spine​ ​in​ ​this​ ​position.

For​ ​more​ ​on​ ​flexion​ ​and​ ​extension​ ​based​ ​intolerance​ ​for​ ​lower​ ​back​ ​pain​ ​visit:

​ ​5​ ​STEPS​ ​TO​ ​SAFELY​ ​TRAIN​ ​AROUND​ ​LOWER​ ​BACK​ ​PAIN

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Standing​ ​Toe​ ​Touch​ ​Test

https://youtu.be/HzP8eX4-XUg

Simple​ ​yet​ ​effective,​ ​the​ ​toe​ ​touch​ ​test​ ​identifies​ ​many​ ​potentially​ ​debilitating​ ​types​ ​of
lower​ ​back​ ​pain.​ ​ ​From​ ​neurological​ ​tension​ ​to​ ​sacroiliac​ ​joint​ ​dysfunction,​ ​the​ ​toe​ ​touch
is​ ​one​ ​of​ ​the​ ​most​ ​functional​ ​movements​ ​we​ ​can​ ​look​ ​at​ ​to​ ​identify​ ​future​ ​injury​ ​risks​ ​and
current​ ​exercise​ ​modifications.

Stand​ ​with​ ​your​ ​feet​ ​touching​ ​and​ ​knees​ ​fully​ ​straightened​ ​and​ ​reach​ ​down​ ​as​ ​low​ ​as
possible​ ​with​ ​your​ ​hands​ ​towards​ ​your​ ​toes.​ ​ ​Do​ ​not​ ​stay​ ​in​ ​this​ ​forward​ ​flexed​ ​position,
come​ ​right​ ​back​ ​up​ ​into​ ​neutral​ ​in​ ​a​ ​controlled​ ​fashion.

If​ ​you​ ​have​ ​pain​ ​either​ ​going​ ​down​ ​into​ ​the​ ​toe​ ​touch​ ​or​ ​returning​ ​back​ ​into​ ​a​ ​neutral
position,​ ​this​ ​is​ ​a​ ​positive​ ​sign.​ ​ ​Make​ ​sure​ ​you​ ​are​ ​not​ ​having​ ​any​ ​shooting​ ​pain​ ​going
from​ ​your​ ​lower​ ​back​ ​down​ ​into​ ​your​ ​legs​ ​and​ ​past​ ​your​ ​knees.​ ​ ​If​ ​you​ ​experience​ ​any
serious​ ​and​ ​sharp​ ​pain​ ​as​ ​described​ ​above,​ ​your​ ​best​ ​bet​ ​is​ ​to​ ​go​ ​in​ ​and​ ​get​ ​that
checked​ ​out​ ​in​ ​person!

​ ​Standing​ ​Overhead​ ​Spinal​ ​Extension​ ​Test

https://youtu.be/onqEuUJMC88

While​ ​in​ ​a​ ​standing​ ​position,​ ​place​ ​your​ ​arms​ ​over​ ​your​ ​head​ ​and​ ​bend​ ​back​ ​as​ ​far​ ​as
possible​ ​then​ ​return​ ​back​ ​to​ ​neutral.​ ​ ​This​ ​test,​ ​similar​ ​to​ ​the​ ​prone​ ​press​ ​up​ ​test,​ ​is
looking​ ​at​ ​your​ ​spinal​ ​extension,​ ​but​ ​only​ ​in​ ​a​ ​standing​ ​position.

Standing​ ​can​ ​test​ ​your​ ​ability​ ​to​ ​balance​ ​and​ ​coordinate​ ​movement​ ​along​ ​with​ ​range​ ​of
motion​ ​of​ ​your​ ​spine​ ​and​ ​hips​ ​working​ ​synergistically​ ​together.​ ​ ​If​ ​you​ ​have​ ​any​ ​pain​ ​in
your​ ​lower​ ​back​ ​or​ ​pelvis​ ​during​ ​this​ ​movement,​ ​this​ ​will​ ​be​ ​considered​ ​a​ ​positive​ ​test.
Make​ ​note​ ​of​ ​the​ ​location​ ​of​ ​your​ ​pain,​ ​especially​ ​if​ ​it​ ​presents​ ​on​ ​one​ ​side​ ​and​ ​not​ ​the
other.

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LOWER​ ​BACK​ ​EXERCISE​ ​MODIFICATIONS
If​ ​you​ ​have​ ​clocked​ ​enough​ ​hours​ ​under​ ​the​ ​bar​ ​and​ ​in​ ​the​ ​gym,​ ​you​ ​know​ ​that
lower-back​ ​injuries​ ​can​ ​easily​ ​derail​ ​your​ ​training​ ​and​ ​lifestyle.​ ​ ​But​ ​if​ ​you’re​ ​in​ ​the
middle​ ​of​ ​your​ ​season,​ ​or​ ​are​ ​gearing​ ​up​ ​for​ ​an​ ​event,​ ​you​ ​don’t​ ​always​ ​have​ ​the​ ​luxury
of​ ​taking​ ​time​ ​off​ ​from​ ​training​ ​and​ ​sport​ ​specific​ ​work.​ ​ ​When​ ​that’s​ ​the​ ​case,
intelligently​ ​programmed​ ​back-friendly​ ​modifications​ ​are​ ​a​ ​necessity.

Here​ ​are​ ​four​ ​strategies​ ​to​ ​train​ ​through​ ​lower-back​ ​pain​ ​while​ ​still​ ​making​ ​gains​ ​in​ ​the
gym.​ ​ ​These​ ​strategies​ ​will​ ​keep​ ​your​ ​healthy​ ​and​ ​allow​ ​your​ ​body​ ​to​ ​still​ ​reap​ ​the
benefits​ ​of​ ​your​ ​training,​ ​all​ ​while​ ​being​ ​safe​ ​in​ ​the​ ​process.

Avoid​ ​Heavy​ ​Hip​ ​Hinge

In​ ​addition​ ​to​ ​avoiding​ ​the​ ​position​ ​you​ ​were​ ​in​ ​when​ ​you​ ​got​ ​hurt,​ ​stay​ ​off​ ​these
movements​ ​until​ ​you​ ​earn​ ​the​ ​right​ ​to​ ​program​ ​them​ ​back​ ​into​ ​your​ ​routine:

● Deadlift
● Barbell​ ​Row
● Good​ ​Mornings
● Full​ ​Range​ ​Crunches/Sit-Ups
● Back​ ​Extensions
● Low​ ​Bar​ ​Back​ ​Squat
● Leg​ ​Press

Single​ ​Leg​ ​Focus

Single-leg​ ​work​ ​is​ ​essential​ ​to​ ​strength​ ​and​ ​hypertrophy​ ​gains.​ ​For​ ​your​ ​program,​ ​first
do​ ​heavy​ ​single-leg​ ​work,​ ​then​ ​movements​ ​out​ ​of​ ​the​ ​split​ ​stance​ ​for​ ​strength​ ​and
power,​ ​and​ ​finally,​ ​bilateral​ ​symmetrical​ ​work​ ​with​ ​extended​ ​sets,​ ​finishers​ ​and
conditioning​ ​work.

The​ ​key​ ​is​ ​to​ ​get​ ​as​ ​much​ ​work​ ​out​ ​of​ ​these​ ​single-leg​ ​movements​ ​as​ ​possible​ ​in​ ​order
to​ ​pre-exhaust​ ​your​ ​legs​ ​and​ ​move​ ​into​ ​the​ ​next​ ​phase​ ​of​ ​the​ ​training​ ​session.​ ​Choose
one​ ​hip-dominant​ ​and​ ​one​ ​knee-dominant​ ​movement​ ​for​ ​each​ ​of​ ​the​ ​three
subcategories​ ​of​ ​your​ ​workout​ ​(single-leg,​ ​split​ ​stance,​ ​bilateral).

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Split​ ​Stance​ ​for​ ​Upper​ ​Body​ ​/​ ​Lower​ ​Body​ ​Work

Symmetrical​ ​stances​ ​are​ ​notoriously​ ​hard​ ​on​ ​the​ ​lower​ ​back​ ​and​ ​pelvis​ ​due​ ​to​ ​having​ ​to
stabilize​ ​both​ ​the​ ​right​ ​and​ ​left​ ​sides​ ​of​ ​the​ ​body​ ​equally​ ​and​ ​simultaneously.

By​ ​splitting​ ​the​ ​stance​ ​and​ ​incorporating​ ​single​ ​leg​ ​work​ ​into​ ​your​ ​lower​ ​body​ ​training
days​ ​along​ ​with​ ​working​ ​out​ ​of​ ​a​ ​split​ ​stance​ ​to​ ​deload​ ​your​ ​lower​ ​back​ ​during​ ​pulling
and​ ​pressing​ ​movements​ ​of​ ​the​ ​upper​ ​body,​ ​your​ ​lower​ ​back​ ​will​ ​not​ ​be​ ​taxed​ ​and​ ​will
have​ ​the​ ​chance​ ​to​ ​recover.

Core​ ​Utilization​ ​for​ ​Stability

Proper​ ​posture​ ​is​ ​pivotal​ ​to​ ​taking​ ​stressful​ ​loads​ ​off​ ​the​ ​lower​ ​back​ ​during​ ​the​ ​day​ ​and
in​ ​your​ ​training.​ ​ ​Protect​ ​your​ ​back​ ​by​ ​keeping​ ​your​ ​ribs​ ​down​ ​and​ ​in​ ​a​ ​neutral​ ​position.
This​ ​will​ ​position​ ​your​ ​core​ ​muscles​ ​for​ ​optimal​ ​activation​ ​and​ ​further​ ​stabilize​ ​your
spine.​ ​You​ ​can​ ​also​ ​tighten​ ​the​ ​muscles​ ​around​ ​your​ ​midsection​ ​by​ ​engaging​ ​your
glutes​ ​and​ ​lats.

This​ ​position​ ​and​ ​core​ ​activation​ ​should​ ​be​ ​used​ ​in​ ​every​ ​single​ ​movement​ ​done​ ​in​ ​a
training​ ​session.​ ​ ​Whether​ ​it​ ​is​ ​biceps​ ​curls​ ​of​ ​deadlifts,​ ​stabilizing​ ​the​ ​spine,​ ​hips​ ​and
shoulders​ ​decreases​ ​the​ ​risk​ ​of​ ​an​ ​internal​ ​compensation​ ​that​ ​will​ ​shift​ ​your​ ​spine​ ​into
unwanted​ ​position.​ ​ ​Even​ ​without​ ​lower​ ​back​ ​pain​ ​or​ ​dysfunction,​ ​keeping​ ​high​ ​levels​ ​of
tension​ ​in​ ​your​ ​core​ ​throughout​ ​your​ ​workout​ ​will​ ​yield​ ​better​ ​results​ ​and​ ​keep​ ​your​ ​safe
in​ ​the​ ​process.

23
LOWER​ ​BACK​ ​PAIN:​ ​HARDCORE​ ​REHABILITATION
PROGRAM

Use​ ​this​ ​program​ ​three​ ​non-consecutive​ ​days​ ​a​ ​week​ ​to​ ​enhance​ ​your​ ​range​ ​of​ ​motion,
optimize​ ​your​ ​movement​ ​patterns​ ​and​ ​capacity​ ​and​ ​feel​ ​and​ ​move​ ​better​ ​than​ ​ever
before.

Psoas​ ​Stretch

https://youtu.be/coku_lT-9yk

Maybe​ ​the​ ​best​ ​stretch​ ​of​ ​all​ ​time,​ ​the​ ​half​ ​kneeling​ ​psoas​ ​stretch​ ​works​ ​to​ ​regain​ ​our
hip​ ​mobility​ ​while​ ​getting​ ​you​ ​into​ ​a​ ​position​ ​that​ ​is​ ​polar​ ​opposite​ ​of​ ​what​ ​you​ ​most
likely​ ​spend​ ​all​ ​day​ ​in;​ ​sitting.​ ​If​ ​I​ ​were​ ​to​ ​do​ ​one​ ​stretch​ ​for​ ​the​ ​rest​ ​of​ ​my​ ​life,​ ​it​ ​would
be​ ​the​ ​psoas​ ​stretch.

Make​ ​sure​ ​your​ ​pelvis​ ​stays​ ​in​ ​neutral​ ​under​ ​you​ ​while​ ​stretching​ ​the​ ​hip​ ​flexors.​ ​ ​It​ ​will
be​ ​very​ ​easy​ ​to​ ​dump​ ​the​ ​pelvis​ ​forward​ ​into​ ​an​ ​anteriorly​ ​positioned​ ​tilt.​ ​ ​Make​ ​sure​ ​you
don’t​ ​dump​ ​by​ ​firing​ ​up​ ​your​ ​butt​ ​muscles​ ​on​ ​the​ ​side​ ​which​ ​you​ ​are​ ​kneeling​ ​on.​ ​ ​This
will​ ​automatically​ ​increase​ ​the​ ​stretch​ ​and​ ​keep​ ​your​ ​spine​ ​and​ ​pelvis​ ​in​ ​neutral.

Sets:​​ ​2

Reps:​​ ​30​ ​second​ ​hold​ ​(per​ ​leg)

Key​ ​Points:​ ​Keep​ ​your​ ​pelvis​ ​in​ ​neutral​ ​and​ ​flex​ ​your​ ​butt!

Side-lying​ ​Overhead​ ​Reach

https://youtu.be/TkcOdoNkIU4

While​ ​in​ ​the​ ​side​ ​lying​ ​position,​ ​one​ ​knee​ ​is​ ​going​ ​to​ ​be​ ​placed​ ​up​ ​at​ ​90​ ​degrees​ ​of
elevation​ ​and​ ​flexion​ ​as​ ​shown​ ​in​ ​the​ ​video.​ ​ ​This​ ​position​ ​makes​ ​sure​ ​that​ ​the​ ​pelvis

24
and​ ​lower​ ​back​ ​are​ ​locked​ ​into​ ​place​ ​in​ ​order​ ​to​ ​stretch​ ​some​ ​of​ ​the​ ​muscles​ ​causing
pain​ ​and​ ​discomfort.

Focus​ ​on​ ​stretching​ ​through​ ​the​ ​rib​ ​cage​ ​and​ ​upper​ ​thoracic​ ​spine.​ ​ ​Incorporating​ ​deep
breathing​ ​with​ ​this​ ​movement​ ​will​ ​also​ ​increase​ ​the​ ​dynamic​ ​stretch,​ ​which​ ​is​ ​always​ ​a
good​ ​thing.​ ​ ​Make​ ​the​ ​movements​ ​smooth​ ​and​ ​try​ ​to​ ​get​ ​as​ ​much​ ​range​ ​of​ ​motion​ ​as
you​ ​can​ ​out​ ​of​ ​each​ ​and​ ​every​ ​pass.

Sets:​​ ​2

Reps:​​ ​15

Key​ ​Points:​ ​Expand​ ​your​ ​rib​ ​cage​ ​and​ ​stretch​ ​through​ ​the​ ​entire​ ​shoulder.

Supine​ ​Hip​ ​IR/ER​ ​Mobilizations

https://youtu.be/5BSrSYvQNeM

This​ ​is​ ​a​ ​corrective​ ​exercise​ ​that​ ​I​ ​perfected​ ​over​ ​the​ ​years​ ​that​ ​mimics​ ​the​ ​type​ ​of​ ​joint
mobilizations​ ​that​ ​only​ ​the​ ​best​ ​physical​ ​therapists​ ​and​ ​sports​ ​medicine​ ​doctors​ ​are​ ​able
to​ ​achieve​ ​using​ ​external​ ​force!

The​ ​key​ ​to​ ​this​ ​movement​ ​is​ ​to​ ​pin​ ​the​ ​lower​ ​back​ ​and​ ​pelvis​ ​to​ ​the​ ​ground​ ​and​ ​use​ ​that
position​ ​as​ ​leverage​ ​to​ ​get​ ​a​ ​deeper​ ​stretch​ ​into​ ​both​ ​internal​ ​and​ ​external​ ​rotation​ ​of
the​ ​hip.​ ​ ​You​ ​will​ ​be​ ​actively​ ​moving​ ​the​ ​hip​ ​you​ ​are​ ​stretching​ ​into​ ​the​ ​rotated​ ​position
and​ ​increasing​ ​the​ ​stretch​ ​with​ ​the​ ​opposite​ ​leg​ ​that​ ​is​ ​positioned​ ​over​ ​the​ ​knee.​ ​ ​Use
gravity​ ​to​ ​your​ ​advantage!

Sets:​​ ​2

Reps:​​ ​60​ ​second​ ​hold​ ​(per​ ​leg)

Key​ ​Points:​ ​Keep​ ​your​ ​lower​ ​back​ ​and​ ​pelvis​ ​pinned​ ​to​ ​the​ ​ground.

25
Pelvis​ ​Repositioning

https://youtu.be/KzHBsyIQOtU

Getting​ ​your​ ​pelvis​ ​into​ ​a​ ​neutral​ ​position​ ​is​ ​one​ ​of​ ​the​ ​most​ ​basic​ ​things​ ​that​ ​we​ ​can​ ​do
in​ ​order​ ​to​ ​keep​ ​our​ ​lower​ ​backs​ ​healthy​ ​for​ ​the​ ​long​ ​run.​ ​ ​This​ ​becomes​ ​even​ ​more
important​ ​when​ ​you​ ​have​ ​already​ ​sustained​ ​a​ ​lower​ ​back​ ​injury​ ​and​ ​are​ ​looking​ ​to
protect​ ​the​ ​spine​ ​at​ ​all​ ​costs.

No​ ​matter​ ​if​ ​you​ ​naturally​ ​fall​ ​into​ ​a​ ​posteriorly​ ​or​ ​anteriorly​ ​tilted​ ​position​ ​like​ ​I​ ​show​ ​in
the​ ​video,​ ​getting​ ​back​ ​to​ ​that​ ​neutral​ ​(spine​ ​straight)​ ​position​ ​can​ ​decrease​ ​unwanted
forces​ ​through​ ​the​ ​front​ ​and​ ​back​ ​sides​ ​of​ ​the​ ​spine.

Sets:​​ ​AMAP

Reps:​​ ​AMAP

Key​ ​Points:​ ​Relearn​ ​what​ ​it​ ​is​ ​to​ ​sit​ ​and​ ​stand​ ​in​ ​neutral!

LOWER​ ​BACK​ ​PAIN:​ ​HANDS-ON​ ​SELF​ ​MYOFASCIAL

RELEASE​ ​TECHNIQUES
The​ ​gluteus​ ​medius​ ​muscle​ ​is​ ​located​ ​on​ ​the​ ​side​ ​of​ ​the​ ​hip,​ ​closest​ ​to​ ​the​ ​big​ ​bones​ ​of
the​ ​hip.​ ​ ​This​ ​muscle​ ​is​ ​largely​ ​responsible​ ​for​ ​hip​ ​stability​ ​and​ ​dynamic​ ​stability​ ​when​ ​in
single​ ​leg​ ​stance.

This​ ​muscle​ ​can​ ​be​ ​literally​ ​turned​ ​off​ ​when​ ​not​ ​used​ ​properly.​ ​ ​This​ ​disuse​ ​can​ ​cause
balance​ ​issues​ ​along​ ​with​ ​hip,​ ​knee​ ​and​ ​lower​ ​back​ ​pain​ ​from​ ​a​ ​lack​ ​of​ ​functional
alignment.​ ​ ​By​ ​getting​ ​our​ ​hands​ ​on​ ​this​ ​muscle,​ ​we​ ​can​ ​increase​ ​blood​ ​flow​ ​and
nutrition​ ​to​ ​it​ ​and​ ​turn​ ​it​ ​on​ ​so​ ​to​ ​say.

You​ ​will​ ​be​ ​moving​ ​your​ ​body​ ​around​ ​your​ ​leg​ ​you​ ​are​ ​working​ ​on,​ ​so​ ​get​ ​ready​ ​to​ ​move
those​ ​feet.​ ​ ​Just​ ​make​ ​sure​ ​that​ ​your​ ​tension​ ​is​ ​up​ ​towards​ ​your​ ​spine​ ​and​ ​your​ ​move
nice​ ​and​ ​slow​ ​to​ ​keep​ ​tension​ ​in​ ​the​ ​tissue​ ​throughout​ ​the​ ​move.

26
Gluteus​ ​Medius

https://youtu.be/r1j07hih4xE

The​ ​quadratus​ ​lumborum​ ​can​ ​cause​ ​lower​ ​back​ ​pain​ ​and​ ​dysfunctional​ ​movement
patterns​ ​when​ ​it​ ​gets​ ​locked​ ​up​ ​from​ ​scar​ ​tissue​ ​or​ ​neurological​ ​tension.​ ​ ​Due​ ​to​ ​its
location​ ​directly​ ​next​ ​to​ ​the​ ​spine​ ​on​ ​both​ ​sides,​ ​when​ ​there​ ​is​ ​a​ ​sense​ ​of​ ​instability​ ​in
the​ ​spinal​ ​column,​ ​this​ ​muscle​ ​will​ ​become​ ​highly​ ​active​ ​and​ ​guard​ ​the​ ​entire​ ​region.

Sit​ ​down​ ​for​ ​this​ ​move​ ​and​ ​get​ ​a​ ​feel​ ​for​ ​where​ ​the​ ​muscle​ ​is.​ ​ ​Think​ ​an​ ​inch​ ​or​ ​two
laterally​ ​from​ ​the​ ​midline​ ​of​ ​the​ ​spine.​ ​ ​Tension​ ​this​ ​muscle​ ​while​ ​it​ ​is​ ​shortened​ ​(side
bending​ ​towards​ ​the​ ​side​ ​you​ ​are​ ​treating)​ ​and​ ​under​ ​tension​ ​move​ ​towards​ ​the
opposite​ ​side​ ​in​ ​a​ ​side​ ​bending​ ​and​ ​flexing​ ​nature.

To​ ​get​ ​your​ ​hands​ ​on​ ​these​ ​muscles​ ​may​ ​take​ ​time​ ​to​ ​learn,​ ​so​ ​be​ ​patient​ ​with​ ​your
technique.​ ​ ​Remember,​ ​many​ ​of​ ​the​ ​best​ ​physical​ ​therapists​ ​and​ ​soft​ ​tissue
practitioners​ ​in​ ​the​ ​world​ ​spend​ ​years​ ​mastering​ ​their​ ​manual​ ​skills!

Quadratus​ ​Lumborum

https://youtu.be/akXvRxvKs00

   

27
Top​ ​3​ ​Coaching​ ​Cues​ ​To 
​​

Increase​ ​Performance​ ​and​ ​Avoid 

Injury 
1.​​ ​How​ ​To​ ​Achieve​ ​A​ ​Neutral​ ​Lumbar​ ​Spinal​ ​Position

https://youtu.be/MYrAXwwmZeY

For​ ​long-term​ ​success​ ​in​ ​any​ ​facet​ ​of​ ​fitness,​ ​learning​ ​to​ ​achieve​ ​and​ ​maintain​ ​a​ ​neutral
spinal​ ​posture​ ​through​ ​the​ ​lower​ ​back​ ​is​ ​pivotal.

Not​ ​only​ ​will​ ​a​ ​neutral​ ​spinal​ ​position​ ​decrease​ ​the​ ​likelihood​ ​of​ ​injuries​ ​in​ ​the​ ​lumbar
spine,​ ​pelvis​ ​and​ ​hips,​ ​it​ ​will​ ​also​ ​work​ ​towards​ ​improving​ ​your​ ​form​ ​and​ ​technique​ ​in
your​ ​major​ ​movements​ ​which​ ​creates​ ​a​ ​great​ ​foundation​ ​to​ ​work​ ​from​ ​moving​ ​forward​ ​in
your​ ​training.

Click​ ​here​​ ​to​ ​learn​ ​how​ ​to​ ​assess​ ​your​ ​current​ ​posture,​ ​and​ ​how​ ​to​ ​achieve​ ​a​ ​neutral
spine​ ​for​ ​every​ ​single​ ​movement​ ​you​ ​plan​ ​to​ ​execute​ ​in​ ​training.

2.​ ​How​ ​To​ ​Avoid​ ​Knee​ ​Pain​ ​and​ ​Enhance​ ​Performance​ ​In​ ​Squats​ ​And​ ​Lunges

https://youtu.be/NImMlRwKxKk

For​ ​many​ ​lifters​ ​and​ ​athletes,​ ​the​ ​knees​ ​are​ ​common​ ​sites​ ​of​ ​pain,​ ​especially​ ​over​ ​the
knee​ ​cap​ ​and​ ​outside​ ​of​ ​the​ ​leg.

Two​ ​of​ ​the​ ​most​ ​notorious​ ​movements​ ​for​ ​predisposing​ ​knee​ ​pain​ ​in​ ​the​ ​gym​ ​are​ ​the
squat​ ​and​ ​lunge​ ​variations​ ​which​ ​are​ ​a​ ​prominent​ ​focus​ ​of​ ​many​ ​people’s​ ​programming.

Here​ ​are​ ​the​ ​common​ ​faults​​ ​I​ ​see​ ​with​ ​these​ ​lower​ ​body​ ​movements,​ ​and​ ​how​ ​to​ ​correct
them​ ​to​ ​optimize​ ​and​ ​maintain​ ​perfect​ ​positioning​ ​for​ ​a​ ​better​ ​transfer​ ​onto​ ​the​ ​field​ ​or​ ​in
the​ ​form​ ​of​ ​more​ ​epic​ ​performances​ ​under​ ​the​ ​bar.​ ​No​ ​equipment​ ​needed.

28
3.​ ​How​ ​To​ ​Pack​ ​The​ ​Shoulders​ ​And​ ​Position​ ​For​ ​Success

https://youtu.be/BBy5Tw4ydZM

Learning​ ​how​ ​to​ ​achieve​ ​a​ ​neutral​ ​shoulder​ ​posture​ ​in​ ​a​ ​stable​ ​and​ ​packed​ ​position​ ​is
one​ ​of​ ​the​ ​most​ ​game​ ​changing​ ​moves​ ​an​ ​athlete​ ​and​ ​lifter​ ​can​ ​make​ ​to​ ​help​ ​bulletproof
their​ ​shoulders,​ ​elbows​ ​and​ ​upper​ ​spine.Getting​ ​a​ ​feel​ ​for​ ​this​ ​position​ ​is​ ​tough​ ​to
achieve,​ ​thus​ ​why​ ​using​ ​these​ ​drills​ ​from​ ​a​ ​quadruped​ ​position​ ​have​ ​shown​ ​such​ ​great
success​ ​with​ ​my​ ​athletes​ ​and​ ​clients​ ​over​ ​the​ ​years.​Here’s​ ​how​ ​to​ ​“feel”​ ​the​ ​correct
position​​ ​of​ ​the​ ​shoulders,​ ​and​ ​how​ ​to​ ​translate​ ​this​ ​position​ ​into​ ​your​ ​upper​ ​and​ ​lower
body​ ​strength​ ​movements.

29