This week's topic is guided by a lot of student inquiries and questions that have come in in the last week. It's going to be kind of a broad topic around the muscle imbalances that are related to lower back pain. As you may already know, if you've seen the master class, the root cause of chronic lower back pain is related to a full body postural issue. It's not just isolated to a back problem, but there's a lot more going on and it affects our entire posture. So the same muscle imbalances that can be underlying most cases of chronic lower back pain can also cause other issues in the body. And that's what we're going to be talking about some specific ones today that we're asked about by students and some even non-students just inquiries if this program can help fill in the blank. And so that's kind of what guided this topic. And we're also going to be answering some student questions that came through that just in the Q&A section later. I'm going to just start off with a kind of a review of the masterclass, and maybe I'll add some new information that will just come out as I talk. We'll take a look at the predictable pattern. So this is, you know, an eighty percent or more of cases of chronic lower back pain. This is the predictable pattern that we see. And even in cases where it was, you know, the back pain was triggered by a traumatic event, like a car accident or something else. This pattern tends to kind of surface even. It could happen after the back pain. It's a pattern of protection. It's a pattern where the body is ultimately pulling itself into the fetal position, which is a position of protection. There are certain muscles that predictably become tight and other muscles that predictably become weak and lengthened. I know I can relate to a lot of people that experience back pain, feel like they have tight hip flexors. That's one of the a popular muscle to be talked about. It's not the only one, but it's one that we feel quite a bit. And then the same thing happens in the neck. We get really tight upper traps, levator scapulae and so this can have an impact on the shoulders, the neck. And uh, you know, the entire body is affected. This pattern I did not come up with it at all. This was originally coined. The term was called crossed posture syndrome by one of the pioneers in physical medicine, Vladimir Janda, out of Prague. And this is, um, you know, in the, I don't know, mid nineteen hundreds, maybe mid to late. And so he is most known for this cross posture syndrome. You have the upper cross and you have the lower cross. And it is the basis for this pattern that we're trying to reverse with core balance training. So we can go a little deeper into this as I answer each question. So I just wanted to, you know, introduce this first and then we'll get into the questions. Now I'm going to get into this first question here. So Daniel is a student in the program. And he sent in an email response to a checking in email and it says, good morning. I appreciate you reaching out. I'm still working on the last couple of movements before I move on. I play a lot of golf and experience a lot of lumbar erector, spinal QL, glutes, and piriformis spasm. I have a mild disc herniation with rotation and scoliosis. I've tried just about every treatment modalities out there. This program is definitely helping. It just feels like one step forward, two steps back type of situation. Thank you for your help, Daniel. So with Daniel's inquiry, this is related to the topic because he's experiencing a lot of muscle spasms and by spasm. You know, there's actually a different definition of spasm in the medical industry than there is in kind of common terminology. So what I imagine he's talking about his just muscles like really tightening up and locking up essentially. So this is part of the pattern because most of these muscles are in the lower back. Lumbar spinal erectors we'll call them the QL. So these are muscles in the lower back. They're pulling really tight and they can cause lower back pain. But it can also cause other issues in the body as well. And then the other one he listed was uh glutes and piriformis. So piriformis is in the hip. And we all should know the glutes. The glutes don't tend to get tight. They tend to get weak and shut off. But there's a muscle underneath the glutes that tends to get really locked up. And spasm is called the piriformis. And so I imagine that's primarily what Daniel is feeling, and maybe the glute is also tightening up as well in some cases. But it's hard to differentiate between the piriformis and glute because it's just there one right on top of the other. So basically this pattern that's occurring is part of the predictable pattern because the body is trying to close up. And so any curvature of the spine is going to be accentuated. And so that's the kyphotic curvature of the upper back. And then even the neck the backward bending or lordotic curvature of the neck. And then we get into the lower back. We have an exaggerated lordotic curvature. And so this is attempting to close up the body as a protection mechanism. Maybe the spine is injured, maybe the spine is damaged and the body's natural reaction is to close up and the fetal position is the position of protection. If you compare this with a healthy posture, the spine does have natural curvatures to it, but it's not nearly as exaggerated. And I think this gets confusing in a lot of circles because people have curvatures of their spine and people like to say, well, the curvatures are natural, it's okay. But like most things, it's not a black or white situation. It's on a scale and there's too much curvature and that can be a problem. And this is a very, very common problem. And so we want to have some curvature but not too much. And so if I were to give advice to Daniel I'm going to go back to what he wrote here. I think what I'm seeing is that the program seems to be working for him, but it's one step forward and two steps back, and I see that, he says he plays a lot of golf. So this is a very common culprit for exacerbating and irritating the spine. And these muscles are probably locking up, tightening up in response to this activity. And so if we're following the protocol of the program and hopefully reversing this imbalance, this pattern, and then we go do the activity that's causing it, of course we may experience a setback. And I have done a live stream on this topic on setbacks was the topic. And also another live stream focused on how to progress out of back pain while you're currently experiencing pain. And that can be an art form is how far should you go during the exercises. And so I'd like to refer anyone back to those streams you can find on the core balance training channel. Setbacks and progressing while in back pain. Two different streams as kind of a formula or a path that I lay out for when these things happen. So my advice to Daniel is to continue the program and have a strategy with which what could be an avid golf habit, avid lifestyle of playing golf? There may be. It's hard to tell people that are in love with an activity like especially I find this with runners. Golfers is another one. And extreme sport athletes where you know you can get addicted to the adrenaline. Uh, surfing being one of them. That was my problem to to tell people like this, to take a break. And so it's might have to be more of a strategy like, you know, working on your putting game for a while and get to a point where you can build a buffer. That's the goal ultimately in the program is we want to make progress. So this program is definitely helping. That's a sign. Listen to your body and do more of what's working. And at the same time listen to your body when you're experiencing pain and do less of what's hurting. And so it seems like, um, you know, the in this case, the the right steps forward are are laid out for you. It's going to be do more of the program and less golf. But I understand there's someone that has trouble not doing something I love that. It's not. It's easier said than done. So it might have to be, you know, take a couple weeks off or play half as much golf or focus on the parts of your game that don't cause the irritation. Uh, I would imagine that driving a golf ball is the most irritating. And so that's my advice to you, Daniel, if you get to see this, uh, listen to your body. And, uh, this pattern of, of muscle spasms is perfectly in line with the pattern. The predictable pattern. Um, so what you're experiencing is not, uh, unheard of. It's not rare. It's common and expected. And so. And the game of golf is is known for irritating that. So, uh, just some encouragement to you to, to stick with it and, uh, and maybe just take a couple weeks off, you know, you can you can get back to golf. It's just about creating a buffer so that you're not just barely to the point of pain free. You want to get past that line of pain free, where you're able to do activities that would be tough on the back, but you have that buffer so that it doesn't set you back into a spasm. So, Birgit, you say, good to see you. And you had a hip replacement on June twenty third. We are now at August tenth, so that's around six weeks ago, maybe more closer to seven weeks ago. And you got tight hip flexor pain now even more after the surgery. So I'm assuming it's a full hip replacement. And you didn't say which side, but it doesn't really matter. The tight hip flexor pain is on the side of the surgery. Or is it on both sides? Or potentially is it on the opposite side that you had the surgery done? And so you're saying challenge how to rehab my new hip without hurting my back. All right. I have something to say about that. I confidently believe that the lower back and the hips are intimately related. I have often used the term lumbopelvic hip complex. It's one giant complex. Like one part of a machine. And that complex is part of the rest of the body. And it works intimately together and the way they move. And so because of that, uh, they the rehab of both things, the hip and the lower back are often they overlap. They're very similar. And so, uh, I'm, I'm going to go ahead and say that the same things that you should be doing for your hip should also be helping your back. And the things that you should be doing for your back would also be helping your hip. And so I got some answers from you here. It says your right hip and it is on the same side. I'm assuming the yes means it's on the same side as the tight hip flexor is the same side as the surgery. So you're about six or seven weeks out and that means your. Can you tell me, Birgit, what approach they took. Was it anterior, lateral or posterior? Because that will give me information about what your contraindications are. What movements you're not supposed to do. The bridge would be a strong recommendation that I would suggest. The predictable pattern for the hips is that, you know, the front muscles get tight and the back muscles. The muscles in the back of the hip get weak and lengthened, and the bridge is, when done correctly, is one of the best exercises for correcting just this local imbalance right here. So you had an anterior approach, and with anterior approach you are not supposed to go into hip extension. So you don't want to do the bridge beyond full bridge. And then you're also going to have no crossing of the legs and no internal rotation, but you are allowed to go into full flexion with the anterior approach full hip flexion. So that's the benefit. But you're not. That's better for getting up and down from a low seat like a couch or even the floor. But the downside is not able to go into hip extension. So I can't recommend yet for you, Birgitte, to do the front anchors awareness exercise where you're pushing away and your legs are elevating because that would put that hip into extension. And, um, it's just a medical protocol. I can't, uh, contradict the doctor's orders. Once you get to twelve weeks, then I would suggest getting into the back into the front anchor position because it's one of the best exercises, meditations, whatever you want to call it for lengthening those hip flexors. So you're you're starting out with the hip flexors in a fully lengthened position. You have the floor for your biofeedback, for keeping your posture nice and healthy, nice and straight. The floor is like a brace, almost like an orthotic for full body posture to lay face down on the floor. Excellent position to be in. And then if you can do that, push away and use a healthy group of muscles like the abdominals and the glutes to elevate your leg. It's that's hip extension. And so we're lengthening those hip flexors. So as soon as you get cleared Birgit that's going to be excellent tool for you. And before you get cleared. I would even suggest getting into the front anchor's position without doing the push away. So you're technically not going into hip extension and you're not. You're complying with your contraindications, your precautions, but you're still getting some. You're getting a lot of benefit from being able to just rest and breathe into your core, into your hips, send your breath down into your pelvis while your hip flexor is in that lengthened position, just laying in the prone position in the front anchors awareness, position and breathing. So it's an excellent tool. It's going to be a lot of relaxation, you know, in that position just focusing on relaxing those muscles. Because what's likely happening is your body is trying to protect. You just had surgery. Uh, I'm assuming you know the details of what happened in that surgery. It's quite significant. It's very traumatic for any one's body. And while joint replacements, hip replacements, knee replacements have some of the most successful outcomes out of any orthopedic surgery, there's a short period where the body is recovering from trauma. So it's natural that these hip flexors are tightening and wanting to, you know, pull your body into the protective position because of what just happened to it. So anyway, bridge front anchors position. And then as soon as you're able to doing getting into the front anchors, push away and keep building that glute strength in the bridge. And that should be helping both the hips and the lower back, because it's all part of the same monster. Common hip problems. Common lower back problems are usually what underlies both of them. Is this predictable pattern and you're going to have an awesome outcome, like ninety nine point nine percent of people that get this surgery and you're, you know, very well educated and driven. So I have no doubt that everything's going to turn out just fine. And your body is just in this short period of recovering from the surgery, and it should spontaneously get better. You know, it will spontaneously get better, but there are things you can do to help it along, kind of like a catalyst. And so core balance training being one of them, the things that you know from the program and also even just more important for you since you do have a history from before to, you know, implement the things that you know that work for you and just know that what's happening right now from the surgery is not out of the ordinary and sounds like you're doing the right things, and it's just going to be a matter of time. Get to that twelve week mark, get cleared to go into hip extension, and then do get into the front anchors, push away, and then once you get to the six month mark, you should be feeling pretty normal. And at that point, if you're not, that's when you can start to wonder. You know, I don't expect this to happen, but that's when you can start to wonder, you know, what do I need to do here to get back to normal? Um, and I think by the six month mark, you're going to be feeling great. So, uh, yeah, let me know if you have any other questions. And I'm going to get back to another student question here. So that was Daniel. This one is root V. And this is from a another response to a checking in email says hi Doctor Ryan, thanks for checking in. I am very much interested in doing this program. So I'm going out of the country for a couple of weeks, but then hope to start the program. I'm still not sure if it'll work for me. It's been so long since I've had low back pain. I'm assuming you've had low back pain for a long time. I haven't been able to lift for a year. Very common, but you can get back to lifting and that's what the program is all about. I have had several students whose goal for the program goal that you, right before you start the program and the assessment is to get back to lifting and um, and several people successfully reached that goal. So that could be a great goal for you. And and I believe you can reach it. My body mechanics are off. So off I'm told I have anterior pelvic tilt tight hip flexors from sitting. You're in grad school. I also had a hamstring injury and was wondering if if that was a culprit in this. If it is, could this program help me? I do know that I am lacking core strength, which could really help me stabilize my spine. Absolutely. Extension is painful. But then even when I flex my low back, I feel restriction, so I'm not sure what will help. Okay, there's a lot to unpack here, but I do want to unpack it because there's definitely a relationship between all that's going on. Everything that you write here makes sense to me. And so I will explain why these things make sense. So we're going to go in reverse from the bottom up because that's where you kind of get more detailed. So it says extension is painful. But then even when I flex my low back I feel restriction. Okay. So why would extension be painful when for somebody back who is too extended. If you're part of this predictable pattern, which I can tell you are. Your back is living in too much backward bending already as it is. It's too far. It's at the extreme range for just normal living. Walking around, sitting, standing and a person with healthy, normal muscular balance would have less spinal extension. And so extension is painful because your body is already too far there, and it doesn't want to go even further into something that's already a problem. So it's communicating to you, don't do this. This is not what I want right now. And from an anatomical perspective, it's closing down the gaps between your vertebrae. You know, the on the discs, on the foramen that all the little nerves and blood vessels come out of. And so that that would be called stenosis. So That's anatomically what's happening. And I can imagine you're a grad student. You can understand intuitively why extension would be painful, but why is flexion restricted? So it says but even when I flex my low back I feel restriction. So the predictable pattern of the body to protect is tight lower back muscles. And it may not be beneficial. It's almost like it's a default mode that the body goes into is I want to bring you close. I want to close you down so that you don't go out and run around like an athlete and hurt yourself because something is wrong. So I'm just going to close you down. And so these muscles tighten up and you live in this extension position. And so when you go to flex these tight muscles are the restriction that you're feeling. And so it's like both seem bad. But I can tell you that going into a forward bend or a spinal flexion is not actually most likely not hurting your spine or your discs. It's a common misconception. And they say, you know, avoid avoid forward bending too far because it could hurt your back. Well, what I've found in my practice, my personal experience and practice, is that with someone with anterior pelvic tilt and lumbar lordosis, flexion actually doesn't cause damage and you shouldn't fear it. It's opening up these things that are closed down, if that makes sense to you. But it may feel weird and even there may be pain associated with it because of these muscles, not the spine itself. And so these muscles are wanting to be tight. They're in protection mode and they may be spasm not much blood flow. And so stretching them could cause a little bit of pain. And so that would explain potentially what you're feeling with extension and flexion. Let's keep going up the list. You're lacking core strength. So that's predictable pattern weak abdominals and deep core. I put that in. That's not a term that Vladimir Yanda used but I. It refers to the deeper muscles that support the spine become weak. And so, you know, this is definitely part of the culprit and part of, I believe, the reason why the body goes into protection mode because the deeper muscles have lost connection. And so that's kind of self-explanatory if you've watched the masterclass. And then the other question you had was I had a hamstring injury and was wondering if that was a culprit in this. So a culprit being a cause maybe you know, chicken or the egg. So if the hamstring injury was happened before all this and, you know, chronologically you could figure it out, was that the trigger for all of this, for the body to go into protection mode? I would look at time if that was first, and then your body was just tweaked and off and then, uh, you know, muscles started tightening up to protect. And then the back pain came then. Sure. Yeah. Culprit. Uh, but if but the other option is that this could the hamstring could be a result. You know, the body is in a pattern of muscle imbalances. Maybe because you've spent too much time sitting as a grad student. I know as a grad student, I spent way too much time sitting. and so weird things happen and the hamstrings can actually go either way. They do tend to tighten up in a lot of people. That is a predictable pattern, but they don't necessarily have to be tight. They are a hip extensor. And so for a lot of people actually, I've found that the hamstrings can become kind of inhibited. And so this muscle is kind of farther away from the trunk from the core, and doesn't play quite as much of a role in spinal positioning. But the injury to the hamstring could be a cause or a result is basically it just matters in time when it happened, if the back pain and the muscle imbalances came first, then the hamstring could just be another imbalance resulting from the body attempting to close up, maybe tightening up. Maybe it was trying to tighten up. And you went and did an activity that the body wasn't wanting to do, and that could cause a muscle pull or a small muscle tear. So that's kind of going from the bottom up. And you did mention your body mechanics are off. So we'll bring this back up here. My body mechanics are so off. Um, you haven't been able to lift for a year and you've had back pain for a really long time. So just great awareness to know that it's, you know, body mechanics are a huge factor in all this. And so that's what core balance training is all about. It's movement retraining to learn core based movement, how to move your body, uh, where the your movement originates from this source of power. This is strong. This is supporting the spine. And when you're able to achieve that, these muscles can just kind of unprotect they can let go and stop trying to close the body up. And what I've found is that you don't need to really stretch these muscles anymore. When they let go, they relax naturally as your movement becomes healthier. So yeah, if you haven't already, I would suggest pausing your program while you're gone or continuing the program while you're traveling would be the it would be ideal. You don't need really much equipment to do this. A yoga mat will get you through and and just stick with it because this you fit the pattern, you fit the profile of somebody that this program can and will help. And, and and so the program is half the solution. And the other half is that you actually do it, that you stay committed, full faith that, uh, you can you can help yourself. Okay. We've got one from Kelsey. This one here says, can this method help people with rib pain as well? I know it's from muscle imbalances, but I need guidance of some kind. Do you work with clients online? So, Kelsey, we can see muscle imbalances around the torso. And what's underneath them is the ribs. So these these, you know, core muscles, upper spine muscles, chest muscles and the muscles underneath those layers attach directly to the ribs, serratus anterior. All the serratus muscles in particular will attach directly to the ribs. And those are part of this pattern. O serratus anterior is even listed, so it tends to become weak and lengthened. Those muscles tend to hold the ribs in and stabilize the ribs, uh, during arm movements. So if you were to raise your arm, the serratus anterior is holding the ribs in place while you lift up your arm so that the arm isn't pulling the ribs with it. And so absolutely, it's part of the predictable pattern. This is these are the kind of questions that inspired today's topic is, you know, a lot of questions like, does the hamstring or the ribs or the or the, you know, we got another one that's going to be about neck and shoulder muscles. Are these related and can they be helped? And the answer is yes. This is all related. And uh, this is a postural situation. Uh, lower back pain is just the most common result from these postural imbalances is because it's right in the middle of your body. It's like the most critical point of your body that connects the upper half and the lower half. And so it's not that the back is bad, it's that the posture is a problem and the back is taking the biggest hit. It's kind of like the link in the chain that's getting hit and suffering the most. So that's, you know, the overall theme of all the questions that I'm answering today. So, Kelsey, for you specifically, you know, if you are not are not aware of the serratus anterior, that would be a muscle, good muscle to look up. And there are, of course, other muscles that attach to the ribs and, and support the ribs and hold them in place. Um, but this is a very common culprit. It's even listed, you know, there's so many muscles involved in this predictable pattern, but the only the major ones are listed, and serratus is one of them. So, yes, the program does help with this, reversing this pattern that can cause so many different things. And so yes, it can absolutely help with rib pain if the rib is out of place, That is another situation, and I hope and assume you've maybe considered having someone with hands on skills to just feel and assess the rib, and if it is out of place, it can be, you know, it can be manipulated to go back in place. But that is not the end of the story. That's not the solution. That's one step towards the solution. And we have to address what caused the rib to be painful or get out of alignment in the first place. And that is the muscles. The muscles hold the bones in place. If we didn't have muscles, it would just be a pile of bones on the floor. And so I always want to get to to address posture as a whole. So moving through we've got Denise here. It says this is a contact us form submission. Hello. Before I consider your program, I have a question, please. Yes, I have lower back pain and stiffness, but the main reason I'm looking into this is for pain in my left trapezius. Levator scapulae. Okay, so this is what I was referring to earlier. Another question related to basically is this other postural abnormality associated with the predictable pattern. And can it be helped by the program. And so, Denise, if you're just hopping on at this point in the stream, then I would suggest even going back to the beginning of the stream. This is the topic of the stream is, you know, can correcting your posture, improving the muscular balance of your entire body help with other things that are maybe related to lower back pain, but not exactly lower back pain. And so the theme answer is yes. Absolutely. And so the left trapezius and levator scapulae are the culprit for you. Those two muscles are listed as primary problems in this predictable pattern of muscle imbalances. As I've said multiple times, there are many more muscles involved in this monster of a pattern that occurs in so many cases. But if the muscles are listed in this few that are listed, then we know that there is a major contributor to the predictable pattern. And so let's continue reading for you. Denise, it says all of my pain is on my left side. It started two and a half years ago. Relenting, pain burning tight. It gradually worked its way up my neck, now into my shoulder. I have very strong suspicion that it is posture related. Listen to that intuition, Denise. Always prioritize the intuition and the feelings of any student or patient, because those are the most accurate. You know, nobody else can feel what's going on in your body. Not even the best doctor in the world. The best thing you can do is try and describe it to someone, but you, as the feeler of what's going on, has the most intimate knowledge. And I would trust that intuition. It is probably postural. And so that's where we want to address the solution. So as I'm forty five years old, I've gone to chiropractors for twenty years for headaches and upper back pain and money for this specific issue. I've done chiropractic, physical therapy, acupuncture, different types of massage, fascia. Uh, you've seen a fascia stretching. Therapist. Massage therapist? My muscles just never give up. Always tight and tense and she can never get them to fully give up. I know, I think this was a bit long. Thank you for your time. Okay, Denise. So why would the muscles return back to this pattern after receiving a massage? The massage is targeting these culprit muscles. All the tight muscles potentially getting massaged and able to relax and lengthen and feel good. And then within hours of the massage, they tighten back up and return to this pattern. The answer is because the body wants to be here. There is something underneath this pattern causing the body to say, this is the best thing for me to do right now. This is a protective pattern. This is a protective mechanism of the body trying to bring it into a towards a fetal position. Everything is closing up. The curvatures of the spine are accentuating and the body is trying to close up. And so that's that. Cause whatever is causing the body to fall into this pattern, this protective mechanism, that's what we want to address. And often what it is, is related to a lack of support for the spine and the deep core. And if we can build the connection to your spinal support muscles, this pattern, these tight muscles will often be able to let go and feel safe to relax. So you don't need to get that massage and you don't need to stretch them because they are just not going into protection mode anymore. And if you were to get a massage, potentially they would have a more. It would have more of a long term effect. So that is you know, that's the long answer. The short answer is yes. Absolutely. This program helps with. You know, it's focused on the lower back. It's the most common pain that people experience with this global body imbalance. But it's the same monster of imbalances that is responsible for common shoulder pain, neck pain, hip pain, knee pain, and a lot of people that go through the program will report that they joined the program for their lower back, but their knees got better too, and their hips feel better. And we've had people join the program specifically for their neck because they have that understanding that this is a full body issue and not isolated to specific muscles. The muscles are doing a job that's almost like a default mode that the body goes into. And that's what your massage therapist is experiencing. He or she is experiencing your default protection mode, and he or she will never be able to overcome that. It's your movement, the way that you relate to your body and the way that you relate to your core. Are you moving healthy? That is the way that you're going to override this, this pattern that you're in. And the healthy movement can become your default pattern. And so the body feels safe to kind of let go and be in growth mode rather than protection mode. Hopefully that helps. JB hello Doctor Peebles, my name is JB. My girlfriend Camila is a friend of yours and your wife, who I met a couple of months ago at the beach. I've been suffering from chronic lower back pain, as well as other types of pain for the past five to seven years. After much encouragement, Camila recently got me to watch your masterclass and I just now signed up for your program. I just wanted to introduce myself and say that I'm really looking forward to starting this journey and potentially getting my life back. Thank you. I look forward to the process. So, John JB yeah, I'm excited to have you join and experience this as well. Actually, there's been a few people in Santa Barbara who have done the program and it's really helped them. People in your network and community of friends probably. And so it seems like maybe word is starting to get around Santa Barbara about car balance training, which I've never really tried to make happen as I should have, but this has always been kind of a more national international effort on my part because I know that it works with all my heart. So I'm glad that you somehow found this. And thank you to Camilla for encouraging you. I know there's a lot of internet things and gimmicks and programs out there, and it's not easy to trust, you know, at first sight, something on the internet. But there apparently there's also some things that work too. So the best thing you can do, JB, is to stay committed. The program works, but it's only half the solution. So the other half is that you actually do it. And if you stay committed for three months, you can have a life changing impact. So that's my advice and I'll be here every week and I'm happy to, you know, help guide you as much as possible. So welcome. So this one's from Tom. It says, hi, Doctor Peebles, I've been doing the Core Balance training program for a while, for a little while now, and I'm really struggling with the front anchors. I've had an anterior pelvic tilt for a while now, five plus years, that has led to consistent low back pain. My hip flexors are chronically short and tight with weaker glutes core muscles. Just as you describe the back anchors haven't been a problem to figure out. Okay, cool. Although the marching progression is still a bit of a challenge. Same is true on the bridge. I generally feel like I'm doing it right with my core engaged and staying in a posterior to neutral pelvis position as I go. Awesome. Tom, I can tell that you really are grasping the concepts and you have a good understanding of the teachings. So excellent! I still can't extend fully as I'm held back by my hip flexors, but it does feel like I'm making progress. This is key. We're going to come back to this. The front anchors are a different story. I've been on week two for two to three weeks now, as I try to get them figured out before moving forward. There are two parts I'm struggling with. Okay, so front anchors are a different story. So the first thing I want to tell you, Tom, is that most people, almost everyone who, uh, has a preference, they're either the front anchors are come easy to them and they prefer them, and they like doing them because it feels good and it's easy. And if that's the case, then the back anchors are kind of tough. Um, or in like in your case, the the back anchor comes naturally, comes easy. Uh, enjoy doing them. Feels good. And the front anchors are tough. And so you're not alone. This is actually, uh, in alignment with where I. What I would fall into. In the beginning, the back anchors came easy for me, and the front anchors took me months to, you know, they didn't exist at that time. But I was experimenting with some different teachings that that come from DNS and kind of putting this together. And it's it probably took me months to actually grasp the front anchors. Um, I don't think it should take that long for you because it's laid out for you and you know what you should be doing, or I didn't know what I should be doing. This was like being pieced together from different teachings. Um, so just letting you know that it's okay, and it's normal that one or the other is going to be a bit of a struggle. So here we go. It says on the lower anchor, I'm struggling to press my pubic bone into the ground with my core without heavily engaging my lower back. Even when I try to lightly squeeze my glutes to push the pubic bone to the floor, it feels like they take over for the core. So that's the lower back muscles taking over. And when I momentarily feel like I get it right, as soon as I use the glutes to lift the legs. So we're going to talk about that because we don't want to be lifting. We don't want to have the intention of lifting. We only want to have the pure intention of pushing away. And as a result, the legs will elevate. So we want to change your intention from lifting to pushing away, says, I really struggle to prevent the low back from arching slightly and Lightly and engaging the muscles more like a superman exercise. Okay, so this is not so uncommon. We'll get back to this. I'm going to keep reading on the upper anchor. I feel like I can connect my rib cage as described with my core, but I can't seem to figure out how to push away hard enough that it actually raises any part of my arms or upper body. This is the right intention to push away so that there is an elevation or a result of other parts of your body. Unweighting. And so it's like the fulcrum, right? So that's the that's from a physics or biomechanics perspective. The push away point is the fulcrum. And if you push away hard enough then something's got to give. And and with the upper front anchor it will be just the upper part of the torso, not necessarily the arms. So we can kind of remove the focus on arms. It can maybe just be the forehead slightly lifting off the ground, where you can barely just slide a piece of paper under it. Um, but that elevation of the forehead is not from extending the neck. It's from pushing away from the front anchor. Okay. And then we'll keep reading. Do you have any advice on how to get a handle on the front anchors? Do I need to just keep working on the bridge to to lengthen the hip flexors? Yes. Uh, yes you do, but other things as well. Um, and strengthen the core and glutes and then eventually will come. Or is there some other cue I should be looking for? Uh, this is a really well written question. Uh, I just want to. Yeah. Comment on Tom, that I can tell you've really done your homework. You've been practicing. You grasp this stuff. Some people have a hard time with the concepts and that's not your problem. So you get it. And we just need to do some tweaking. Uh, part of my overall advice to you is to be patient, because there's it's been a long time. You know, you said five plus years of living in anterior pelvic tilt where we can go back to this. Let's see if I can do that. So, uh, you know, this pattern, which is likely the pattern that you've, you've fallen into is has become your default pattern in that time. And so the longer that it's been going on, presumably the longer it would take to break out of a pattern. The muscle memory, the firing patterns of, you know, from the brain into the body, the electricity that is controlling the muscles. The default movement patterns that flows on superhighways of nerves. And we need to change what the highways are. I don't know where you live, but if you live around here, the one hundred one freeway is the main highway. That's the highway of the default that might be happening. And so we have to change the highway to a different road. And that's going to take a lot of focus. Way that it happens is through repetition over time. And the repetition is of focus and focusing on deeply in the body and the way that you're moving the body. Uh, it might it might be going at if we're going to stick with the metaphor, you might be going at only five miles an hour down this new road as you are exploring this new pathway of firing patterns. And if you ramp up to sixty miles an hour, it'll just go back to the default one hundred and one freeway. So it's going to take not only patience but toning it down. And I know that you've already done that, because one of the things that you say is, even when I try and lightly squeeze my glutes to push the pubic bone to the floor, it feels like the lower back muscles take over. And so I grasp that you get that it's going to be a lot of light, low intensity, subtle movements, and you may have to turn it down even more. Sounds to me like your lower back muscles are wired right now to turn on almost any movement you do. These guys engage. They're protecting. They are. Ah. It's like nothing happens without these guys being part of the ride. And so it might take you going down to one mile an hour, one percent movement to be able to do something, some movement with your core where they don't turn on. And it may take a period of weeks to months to be able to get to the point where you can go twenty percent, fifty percent. It'll probably take months to get to fifty percent. And unfortunately, that's the only way that I know of. To break out of this pattern is through repetition of focus over time. So that's my encouragement to you. Turn it down even more and be patient. And you're part of the pattern. You are in the predictable pattern. And so chronically tight hip flexors and weak core muscles is something that you want to gradually be working on throughout this process of movement retraining. So there's kind of two things going on in the program is movement. Retraining is one. But the other thing is we are directly addressing the muscle imbalance to reverse it. And the tool that we use primarily to do that is the bridge. And I know that you are aware of that because you asked, do I need to just keep working on the bridge to lengthen the hip flexors and strengthen the core and glutes? Yes. So continue doing that. Hyper focus on lengthening the hip flexors during the bridge, keeping the core engaged and active throughout. As you mentioned, you are doing. And gradually over time this imbalance will become more towards balance and everything will get better and easier. It's just gradual over time. And then at the same time as you're doing that. We're also working on the movement retraining, which is turn down the intensity even more. Be patient and then we'll get into some practical advice. You've been on week two for two to three weeks now, so you can continue on to week three, module three, while you're simultaneously working on week two and module two. So don't think that because you're moving on to module three that you're leaving behind all the rest. And that's where you're at for those modules. Everything in the program is built on top of the layers that preceded it. And so module three is going to be just progressing module two. And you can continue to work on the front anchors awareness as a warm up throughout the program and continue to get better at it while adding more layers and these new angles that we take in the later modules may help you to break out of the pattern. I see Tom in the chat. Hey, Tom, you're very welcome. Says would you recommend staying on the front anchor segment until I have it down, or continue to go forward in the program while continuing to work on it? That's funny because I was just addressing that. So I would say, and I don't tell this to everybody, but I would say, because you seem to grasp everything so well, you like you really get it. And for you it's just about implementing and making the change that takes time, that you're ready mentally from a knowledge perspective to keep going the program. Just don't forget about module two. It becomes part of the warm up. Module one and two become part of the warm up for the entire program. So we never fully let go of it. But yes, keep moving. And if you get to the point where you're like, it's too much. I don't want new information. Then you stop. But I think module three could help you with grasping the front anchors. Because we remove the floor, we get into what's commonly known as bird dog, but we call it the front anchors challenge because we take a different approach, a different focus. We don't care about the arm and leg movements. We care about what's happening in the core while we're distracting our core with arm and leg movements. All right. So let's go into yeah, I'm just going to recommit here. I think I said I was going to go back to it does feel like I'm making progress. This is the key. Like this is the best thing that you can ask for. And if that is the truth, then if we're going to go back to what I determined what I stated as the most valuable skill that you can have, that you can build for getting out of the back pain cycle. The skill is listening to your body and doing more of what's working, and less of what's not working for you. And so if something's working for you, do more of it, stick with it, and also avoid those things that are potentially limiting your progress. And that alone is a recipe for, you know, if you just continue progress, even if it's one percent per day, that's thirty seven times thirty seven hundred percent over the period of a year. So we're going for one percent progress per day. You're doing the right thing. It's just going to take a little more time than all of us want to happen. All right let's get into the nitty gritty here. So on the lower front anchor I'm struggling to press my pubic bone into the ground with my core, without heavily engaging my lower back. We kind of already addressed that. So turn down the intensity and I have more to add to that. Even when I try to lightly squeeze the glutes so you already turn down the intensity, it feels like they take over, okay. And when I momentarily feel like I get it right, oh, you have glimpses of getting it right. So we're going to build on that. I think I missed that earlier when I was reading, so this is huge. As soon as I use the glutes to lift the legs, that default firing pattern that your body is so familiar with takes over and you're back to what you want to avoid. So we're going to have to live in this moment right here where you're feeling. You're getting it right. We're going to live in this moment and spend tons of time in this moment. And this is where you fall out of the moment when you use the glutes. So we're going to work on this edge. So engaging the glutes not two percent but one percent and see if that edge is doable. And we're going to gradually like we're going to chip away at the firing pattern. We're going to eventually get to the point where you can do two percent glutes without the lower back muscles coming on. And so just gradually shifting what the body is capable of doing. And then once we get that capability then we're going to turn it into the default mode. It's going to be a like minimum five to six month process. But with the way the program is laid out, you even if you get through the full program in three months, you have the knowledge and the tools to continue just moving the way that you consciously know to move. You're using your conscious awareness to move and and just doing that over time will it will eventually sink into the subconscious or the unconscious, however you want to call it. And that's when it becomes the default pattern. Um, so really struggle to prevent the low back from arching slightly and engaging the muscles more like Superman exercise. So the other thing I just wanted to say about this is that we cannot isolate one hundred percent. So there will be some lower back engagement, maybe a little bit. And that's going to be natural. The full body works synergistically together. This guy has some tone in those super tight muscles, but not a whole lot of tone. So just so you know, Tom, we can never make muscles go fully quiet. Even in a resting state. There's electricity flowing to the muscles. And that's what tone is. it's a resting level of activity. It's a resting level of engagement. And that's why when you see super ripped, people with their muscles look like they're bulging and they're not even flexing, their muscles have a high level of tone. There's a lot of electricity flowing. And so there's always electricity flowing to every muscle unless it's completely shut off, which does happen in certain medical conditions. But that's not what you're dealing with. So just it's okay that the lower back is participating. We just want to turn down the tone. If you think about dial tone, you know, on a phone it's super loud. It's too loud, you want to turn it down. That's what we want to do with the lower back muscles and be okay with a quiet level of tone. And when you're doing the exercises, don't let that distract your mind away from the goal, which is to turn up the tone. In this case, with the front anchors, the abdominals, the deep core to pull that pubic bone to the floor. And one tip I can give you for that is it's actually the same thing as the back anchor progression. So if you think about the back anchor progression, what you're doing is you're using your abdominals to pull the pubic bone forward off the ground. Now flip your body over. You're using those same abdominals. It's the same engagement to pull the pubic bone towards the floor. It's going to be a little harder because the legs are straight rather than in the hook lying position. But it is the same muscle activity. So transfer that skill that you've been building with the back anchors into the front anchors and it is the same. So that's what we want to turn the tone up on as the abdominals that keep the pubic bone forward. And we also want to turn up the tone on the glutes, which comes after is a more superficial global muscle. And so deep core first and then layer on the glutes. After you feel like you've maximized what you can do with your abdominals. So hopefully that helps. Tom. Sorry that I waited to save the best for last. I knew that this one was. I was going to go deep into this one, but the reason I saved it for last is because it wasn't quite related to the topic, which was all the other people asking questions about, you know, is this peripheral muscle up here and this peripheral muscle down here related to the, you know, the what's going on with my lower back. So, Tom, hopefully that helped. And just let's keep going back and forth if you need more, more guidance, I'm happy to be here and help you out as much as possible. All right. So this is a bit of a longer one. This was a comment in the course from Cassandra. It says on the bridge on the foam roll lesson she commented I finished up module three and I'm feeling a noticeable difference. That's awesome. My back pain is still there, but it's lessening. All right. And my muscles feel stronger, which is helping so much with endurance. Endurance is key. Posture is endurance. It's all day long. So excellent. I'm walking more and more. This is great. I haven't even read this yet. So this is. I'm loving it. It says I love the bridge progression for the Si joint you recommended to me. It really wakes those muscles up. One thing. Yes, definitely. But Buster Bridge is magnificent. One thing I'm noticing that is a challenge for me. I feel like my back still reminds me throughout the day that some wrong movement could cause a flare up. like I'm always on the edge of a flare up and setback. This happens with motions where I twist my torso, like to get something nearby, and I also notice it with the front anchor challenge. Okay, like bird dog, if I feel any twisting when I raise my leg, my back seems to become tense. It also happens when I'm trying to challenge myself and move to the next level of ability. Yep, right at that edge. My back just seems to be constantly guarding against a flare up. Okay, when it is really overwhelming, I breathe into my back and connect to my anchors, which helps. Is this something that others experience? I'm wondering how to move beyond this feeling. I would appreciate your advice and thoughts. Thank you very much, Cassandra. This is a great share, Cassandra. So thank you for sharing this. I will get into the The details, which are what I think would be the best steps moving forward. And it's going to kind of fall in line with the theme of what I was saying to Tom in the previous post is, this is a long game and it takes time for the changes to take place. And so from what I read in the first paragraph, you're doing something right. That is magnificent. It's brilliant. It's the best thing you can possibly ask for is progress. And so if you haven't heard me say it yet, I can never say this too much. Do more of what's working and less of what's hurting. And that in itself is a recipe for continual progress. And there may be some setbacks along the way. But over time, over a period of months. You get to the point where you build yourself a buffer so that the things that are happening that feel, make you feel like you're on your edge. In this paragraph, they don't have the power to bring you into a setback because you have a buffer between where is pain free and where your body is functioning at you. You have space to do something like a sport that you love, which would normally maybe cause a flare up or irritate your back. But because you have that buffer beyond pain free, you're able to take a little bit of a challenge in the body and not set you into pain or a flare up. So that's the big picture. Advice is that's where you're going with what's happening. You're doing something right, you're experiencing progress, and it just takes time. It's going to take months. It's going to take lots of focus, lots of repetition and a lot of patience. This always happens for all of us at a slower rate than we want. So let's get into some practical advice for you, Cassandra. Your back reminds you throughout the day you feel like you're on the edge of a flare up. It happens mostly with twisting motions, and it seems like it might be with like, daily activities, just like normal tasks throughout the day. You don't mention anything, any activity on particular. So I'm just going to assume that it's a result not of a specific activity, but of muscles getting to the point of fatigue. And so that's what happens in the beginning when we're, you know, we first make the connection with these deep core muscles, these spinal support muscles, but they may not have very much endurance, which you mention. Actually, this is key. And so you may be feeling some increases in your endurance in certain muscles. And where we really want to build that endurance is in those deep spinal support muscles. Those are the ones that need to be on most of your day, if not all day, all the waking hours of the day. And if they get tired, then what can happen is the old patterns start to take over and those patterns are what are could put you on edge. And so my advice what you can do in these situations is give these muscles, the deep core muscles a little rest. So break up your day and maybe get down on the floor and do some just back anchor breathing or front anchors. Awareness breathing, which is my favorite to do for kind of a reset and just breathe some oxygen and some blood flow into those muscles. And then you can kind of wake them up a little bit with a little push away and then get back to your day. And that can be just five minutes, like a five minute little reboot and see if that for the time being, until we get you to your goal. Until we get to you to the point where you have that buffer. See if that can get you through this period some breaks to address the endurance issue, because it really does seem like you're doing things right. You're doing some things right. And then when you get going through your day, maybe it even happens a little bit later in the day, middle of the day, and these muscles might be getting tired and the old patterns take over. So I think that's my advice for now. And if there's something else going on or that's not helping. Then let's keep going back and forth with this, and I'll be happy to keep diving in and figuring out what we can do. Let's see. Let's talk about front anchors. So you said it happens with the front anchors challenge when you lift your leg. So if there's any feeling of twisting, it sounds like the body has a fear that you might injure something and then that protection mechanism takes over. So this pattern takes back over. And so that tends to happen when the body feels unsafe. And so the erector spinae muscles the paraspinals tighten up. The body goes into default protection mode. And so with the front anchors challenge in particular, I think that one thing you might want to just try is going at One quarter of the speed and being really focused on listening to your body and having full control. We don't want to train the body to be at that edge of protection or wanting to protect. So we want to train the body to feel safe. And so anytime when someone is feeling the old patterns resurface, my advice is to slow it down a lot. Be more deliberate with your movements, have more control, and with that control, the body can feel more safe. And if that means for you not raising the leg as high, maybe even raising it just, you know, ten percent off the ground rather than one hundred percent up and making sure that there's no twisting. It's possible that the body's in a process of healing and it doesn't want that twisting right now. Ultimately, we'll get back to the point where your body can handle twisting, but you got to listen to what it's telling you right now, and that is the most valuable skill. So give that a shot. Turn down the intensity. Turn down the amplitude of your movements. Tune in and do more of the things that are helping. So breathing into the back, connecting with your anchors. And try that reset in the middle of the day, maybe even two or three times in the middle of the day, just to let those, those deep core muscles get some oxygen and breathe and reset and regroup for another round of being active for a period of hours. Um, you do ask, is this something that others experience and, and, you know, to a degree, yes. Everyone's experience is different, but there's always going to be an element of fatigue happening early on in the training process. And so in order to get to that next level, in order to build your strength, endurance, connection, no matter what, just building progress. We want to work at that edge. And there is a level of discomfort that inherently comes with working at your edge that's inherent in the process. And so yes, this is what we experience. It's scary. It's unknown. It's uncharted territory. And that's where I hope I can come in and just let you know that you're on the right track, keep doing more of what's working and less of what's not working for you. Let's see, you have Jenny. I see a comment coming in. It says my back lets me know of it. After intense work in the yard or home renovation that times doing front anchors hurt me too. Until I do municipal massage with a ball or roller. Okay, so let's try and break this down a little bit. So after intense work in the yard or home renovation and it sounds like there were, there was a time when doing the front anchors was similar to what Cassandra was saying was potentially hurting or just causing your back to talk to you and and that doing self massage helped. So self-myofascial release using a ball or a foam roller. And yeah, using tools like that to help the muscles relax and sometimes just getting horizontal on the ground to roll on a foam roller or on a ball. Is that time for the rest, for the break, for the muscles. And so not only are we massaging them, encouraging more blood flow and oxygen to get into them, they're also able to take a little break, and then you get back up and connect to your anchors for the next episodes of Of Life. So this is like Yevgeny is saying, this is a common thing. And keeping maintaining your body is is not something that reaches an end. It's something that we're constantly doing. And and it's a journey. So let's move on. So this one's from front anchors awareness. It was a comment in this lesson from Hans. It says really interesting with this one I could tell right away my rib cage was anchored but my pelvis was barely touching, almost no weight on it. As I try and shift more to that anchor, it feels as though I start to lose touch with the ribs. Okay, so we're shifting to the pubic bone and the rib. I hope by pelvis. Hans, I hope you mean pubic bone? Because if it's the top of the pelvis, the asis, those bony prominences on the sides, that's not what we want. We want the lower pelvis, aka the pubic bone connection. So as you shift to that, then it feels as though your ribs start to lose connection. As I lifted both head and legs, it was fairly difficult to keep both anchors grounded at the same time. Another thing, Hans, is we want to shift our intention away from lifting. We don't want to have the intention of lifting our head and shoulders or legs. We don't. We want to move away from the word lift and towards the word push away. And so that is why I've emphasized the push away concept so much in the program. It has to do with the pattern of muscle firing that occurs when you shift your intention. And so instead of intending to lift your body parts, you know if it's the legs or the head and shoulders. Instead, think about pushing away from your anchors. Your front anchors. That's the upper front anchor. Push away and that becomes a fulcrum. And the head and shoulders or head and neck. You know, the upper torso will unweight. It will elevate as a result of the intention to push away. And same thing with the lower front anchor. Pushing away from the pubic bone will result in the legs unweighting or elevating. So that's one. And then just to address. It sounds like you're pretty early on in the program. And it might be that you are. You've got a lot of lordotic curve in your lower back. And so it's hard to get both the rib cage and the pubic bone connected at the same time. But as we gradually work to correct these muscle imbalances through doing the bridge and all the other stuff we're doing in the program, I think that will gradually become easier for you, Hans. So keep working at it. I think it's just for you. It's going to be a matter of shifting your intention, as I mentioned before, and also repetition over time, to correct that muscle imbalance so that you can maintain the connection with your pubic bone and your rib cage. At the same time, your muscles are more balanced and try turning down the intensity a lot. So if you can just rest there and relax and use the minimum amount of intensity that it takes you to get your pubic bone to connect, just barely connect and see if you can keep your rib cage connected with that minimum level of intensity. That's the key is we're working at this low level of intensity. That's where the change takes place. Early on in the program, we turn up the intensity. It turns on all these other muscles, and it's counterproductive. Not only does it undo the goal, it also kind of promotes the problem. So low intensity I can never say that one enough. So hopefully that helps. Hans let me know. Next one's from Katie. It's this was posted in the module two assessment. So Katie says I feel awareness for sure of how much contact I have with the floor in front anchors and back anchors and the curve of my back. Looking forward to taking that to vertical. Yeah, that's an awesome moment in the course when we finally stand up and apply this stuff. It's challenging. I'll warn you that it can feel awkward at first, but it's a major shift and once you get familiar with it, big, big things can happen. So this says this could explain my annoying tummy pouch for a size six and back aches as I age that I could never explain. Yes. So you know that pooch, that tummy pouch is often a result. You know, even skinny people have it and it's often a result of that anteriorly tilted pelvis. So definitely an explanation. And the compression in the back. So it says I am very well supported when I tell others that I opted for learning core balance training instead of traditional temporary fixes that are changing nothing toward the root cause. Thank you for sharing, Katie. I just wanted to kind of like highlight this as a featured comment because I think you're awesome and I support that you are making this commitment to yourself. So keep it up. And, you know, be patient with the with the next two modules, module three and module four, we're not going to be standing up quite yet, but we're going to be building the strength of those front and back anchors. And the more that you can build that connection, the easier it will be, the more natural it will feel when we change to the standing position and standing movements in module five. So uh, yeah, great job. Keep it up and thank you for sharing. It is inspiring to other people when students post in the lesson comments, so I always appreciate it. Next are two different posts in the back anchor awareness lesson. This is day one. First lesson or second lesson in the program. Day one. This one's from Catherine. It says yes, I can definitely tell my core muscles are weak when doing this, but it helped a lot. I have lumbar disc compression with sciatica right now and feeling less pain after doing it. Assuming you can do this several times a day. Yes, Catherine. You cannot overdo this. This is meditation. So one of the few things, probably on the planet that doing more meditation probably doesn't hurt you. This is pretty much a meditation on your body, so you can do this several times a day. I fully support that and I always appreciate it when students want to do go above and beyond what you know the daily routine suggests. That's kind of the minimum fifteen minutes a day. And it's for the busy lifestyle that we all tend to live. But if you can squeeze this in more times per day and you're already feeling relief even after doing it, you know, I don't know how many times you've done it. But my general rule, the most powerful skill that you can develop is to do more of what's working and less of what's hurting. And so if this is working for you, do more of it and that's how progress happens. Thank you for sharing. Kevin says moving the awareness to the lower rib cage relieved a bit of stress and tension from my upper back and pelvis. I guess I'm just sharing this one. Thank you Kevin for for your share. And yes, that is what I would expect to happen. What we're ultimately doing is we're taking the center of energy that tends to come up real high in the shoulders, upper back, neck, and real low down in the hips and the thighs. And we're moving these centers of like power basically to the middle of our body. So we're shifting all this high level energy down into the core and up into the core from down below. And so that's something that I hope that other people can feel too. It's a great body awareness. So thank you for sharing. And I think this is the last two for today. This is Kiran. This is the breathing lesson. It says I practice deep breathing however never realized it reaches the lower abdomen too. Looking forward to the next exercises. Thank you for sharing, Kiran. And yeah, this is a unique way of breathing that isn't really taught in that many places, but it works from an empirical standpoint. It's so consistently produces positive results that there must be something right about it. And there is new research coming out supporting this style of breathing. So I'm happy to see that. Keep it up, Kiran, and thank you for sharing. And Tracy also says I felt a little decompression while standing. That's huge. You can work on this for the rest of your life. Because we never stop breathing. And it's one of the skills that I openly share that I will continue working on for the rest of my life. And as I am continually improving at it, I get more benefits. So that's what I want for you. So I'm going to wrap this one up. Thank you all for showing up. And as you step away from the computer, if you've been at it for a couple hours like me, go do something that is good for your body, that the body does so much for us. And so we got to pay it back. I call it paying back your tissue debt. And so if that means getting down on the floor and connecting to your core. Go do some core balance training. Or if that means just going for a walk, it's one of the healthiest natural movements you can do. So thanks again for being here. I appreciate all of you for making the commitment to your body. And until next time. Connect to your core. Take care.
