CHEK L.3, Holistic Life Style Coach and Neuro-Muscular Therapist, Sam Visnic, gives us a peek at the quite possibly the most powerful and problematic muscle in the human body, the Ilio-Psoas. For more of Sam’s clips please check him out @ www.youtube.com For more about The CHEK Institute please visit www.chekinstitute.com

LEARN SECRET YOGI TIPS TO HELP YOU FREE YOUR BACK FROM MUSCLE PAIN AND TENSION WITH SADIE NARDINI, FOUNDER OF CORE STRENGTH VINYASA YOGA AND CO-OWNER OF THE FIERCE CLUB IN NYC. YOU’LL BUILD CORE AND BACK STRENGTH, RELEASE THE HIPS, SPINE, LOWER BACK AND MORE! for more free yoga tips, go to www.SadieNardini.com and sign up for her free monthly Core Strength Newsletter.

David began to experience weakness in his legs, over a period of 2-3 weeks it progressed to the point that he was having trouble just walking across the room. He went to his primary care physician and David was referred to other Doctors. The other Doctors were able to get David back on his feet but he still had pain and limitations. David had been very active his entire life. And now that he was retired he wanted to spend his time pursuing athletic endeavors and now he could not. David was very despondent, as he had done some interesting athletic things such as riding his bike across the US, competed in triathlons, and has run every LA Marathon since it started. David said it was a very sad time for him. His Doctor referred him to Dr. Hamada. David said, It was a wonderful day, Ill never forget it because I went there thinking my problem was not severe enough to warrant an actual back surgery, and Dr. Hamada said we can fix you up, we can give you your life back, we can address this in a way youll be very very surprised at the improvement you can attain with out a lot of post operative recovery time going by. David thought that back surgery should only be considered as the last possible option. Dr. Hamada explained that he had spinal stenosis and that there is a devise that can be implanted to prevent the vertebra from pressing on the nerve and it was called the X-STOP®. Dr. Hamada said that in some cases the X-STOP® alone would be enough but in other cases there may be …

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devchengkalath.com The Bridge and Variations described by Toronto Physiotherapist Dev Chengkalath An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips. The basic bridge is an excellent exercise that accomplishes both the above goals. Start by lying on your back, both knees bent and your hands by your sides. From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight. Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side. Focus on keeping your torso in the same position throughout the movement while hinging exclusively through your hips. Don’t sag or move through your back at all. While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible. Remember to breath normally. Complete your desired number of sets and repetitions. Marching Bridge: Start with the same set-up as the basic bridge. At the top position, lift one leg up, keeping the knee bent and then return it back to the ground. Alternate between left and right legs while keeping the hips up, core tight and torso rigid. One Leg Alternating Bridge Same set-up as the previous two bridge variations, however, at the top position, alternate extending a leg out. Maintain your tight core, neutral spine and extended hip position while breathing normally. One …