SPINE CONTROL v2
A Kinesiology-Based Approach to a Spine That's Resilient and Resistant to Injury
Kinesiology is defined as the study of human movement. It includes the sub-disciplines of anatomy, biomechanics and physiology and it’s these 3 sub-disciplines that provide the scientific basis for the Spine Control program.
And when I say “for LIFE”, I mean it in two ways: the chronological sense as in “for the rest of your life” and the broader sense that includes “everything you do in your life” that include things like:
And not just doing these things, but doing them pain-free AND without the fear you’re going to injure yourself.
There are 2 steps you must work through to developing a spine that's strong, stable and mobile and that's resilient and resistant to injury: the development of neutral spine core stability and allowing any damaged tissues to heal, then progressing to dynamic control, which will restore mobility while strengthening the neglected connective tissue system.
Spine Control walks you through these two steps with 3 distinct phases.
HEALING & STABILIZATION
In this phase the focus is on allowing damaged tissues to heal and facilitating the restoration of a healthy spine.
You'll do this by progressing from basic single plane core stability exercises to techniques that train the core in 3D.
You'll also restore train the fundamental movement patterns to ensure the patterns you use in everyday life aren't putting excess stress on your spine, allowing it to heal.
This is where most fitness and rehab approaches stop, but where we're just getting started.
INTRO TO DYNAMIC CONTROL
Dynamic Control is being able to control movement of the spine in all planes of motion: the sagittal plane with flexion and extension, the frontal plane with lateral flexion and the transverse plane with rotation, as well as movements that combine the different planes of motion.
Phase 2 introduces you to these movements and progresses them at an appropriate level so you can begin to restore spine mobility without triggering pain.
Phase 3 introduces you to more muscularly demanding and neuromuscularly complex movements that will help you take the gains you've made in the course to wherever your field of play is, whether that's on the greens or tennis court, in the field or your CrossFit box, battling with opponents in your dojo or moving freely through your day-to-day life.
After working through these 3 phases of Spine Control, you will:
Here’s everything you’re getting with Spine Control:
After reading through this manual you’ll understand the science and background behind the course including how recurring pain and injuries happen and what to do about them.
You’ll come out of it with a greater depth of understanding of the lower limb and how it functions, which will instill you with confidence since you’ll understand the reason behind the exercises you’re doing.
In this guide you’ll get step-by-step instructions on how to perform each of the 4 assessments and exactly what each assesses, so you can establish a baseline and track your progress as you work through the course.
Phase 1-3 Training Guides
The Training Guides outline exactly what exercises to do, for how many reps and how to progress the exercises as you work through the course.
Each exercise also has clear pictures and bullet point instructions for when watching the videos isn’t practical or as a quick reference.
High Quality Video Instruction
You’ll learn how to perform every exercise with clear instruction on exactly what to do and common mistakes to look out for.
Both streaming and downloadable videos are available so you’re covered whether you have wi-fi access or not.
Q: How long do the routines take?
A: The Daily Routine requires 5-10 minutes while the main exercise routines will take approximately 20 minutes.
Expect to spend a little more time the first 1-2 times you do each routine because you’ll be performing brand new exercises and want to focus on learning correct technique.
Q: How long is the course?
A: Depending on the outcomes of your self-assessments, the course could last anywhere from 4-8 months - the more pain/problems you come in with - the longer the course will be.
And if you feel the need to progress slower, by all means do so, however I do not recommend working through the course any faster because it takes time for the body to achieve long-term adaptations.
Q: Is this a ONE-TIME payment? Do I get lifetime access?
A: There are 2 options that BOTH get you lifetime access, however one of the options gives you a free 30 day trial to the Precision Movement Academy as well as a bonus program of your choice. If you choose to remain a member, you will be renewed at the end of the trial.
Q: Who can I contact for more questions?
Q: How many days a week are required?
A: Spine Control includes a short Daily Routine in each of the 3 Phases to be done everyday and 2 additional workouts that require 3 days a week.
Q: What equipment do I need?
A: 80% + of the techniques require your bodyweight only and some floor space to lie down and roll around.
A few techniques require you to sit on something stable, like a workout bench or stable chair without a big puffy cushion.
A few techniques will also require a wall that you can lean up against.
There are a couple exercises that will use either a dumbbell or strength band (like this).
And a foam roller like this is used for one technique, although it's not necessary (but they're good to have around the house anyway.
Q: When should I do the workouts?
A: You can either do them after your regular workouts or on their own.
Most people do them on their own at home in the evening and that’s what we recommend since they only require 20 minutes and you don’t need any fancy equipment.
We've Got Your Back - Here's Our “Movement Improvement” Promise To You:
Signup for Spine Control and we promise that you will:
And you’re backed by our industry leading 1-year money-back guarantee, so you’ve got 1 full year to hold us to our word and if we don’t keep our promise or you’re unsatisfied for any other reason, all you’ve got to do is email us and you’ll get your money back, no questions asked.
That’s how confident we are that Spine Control will help you restore proper spine function so it's resilient and resistant to injury and is ready to support your active life for the rest of your life.
Signup for Spine Control
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Here's What Others Have to Say About
"I enjoy bodyweight workouts, bowling, skipping rope, playing the guitar, and teaching Tai Chi.
I am progressing through the spine control program and it is really healing me after I sprained my back bowling. Now I bowl 3 times a week without any back issues.
I have to say after looking all over the Internet for programs for body conditioning, your are the best due their scientific explanations, cues, and safe but challenging exercises.
I truly believe that age is no limitation and your programs help with that mindset."
Bob Lau, WA, 60
I just wanted to say I am noticing a huge improvement in my spine from this program. I just actually did squats for the first time and some jogging up hills yesterday, both normally finish me off for days with back pain.
I probably shouldn't be squatting yet but no pain, this is weird (but in a good way). Thanks!
I did three of those exercises: Press-up, Bird-dog and Bridge. Just one set before going somewhere, even 5 or 6 reps, 10 sec hold, just to loosen up my back. It works great.
I am getting up from the floor so easy after this set, like some 18 year-old gymnast! Thank you for this. It's pure magic!
More Feedback From Others Who
Have Followed Spine Control:
"Having had great success with your Hip & Shoulder flexibility & Spine Control programs I was confident that the same or similar exercises and movements practiced in my hip area would continue to provide further benefits to my reduce my stiffness/tightness in this area. With the added benefits of new knowledge/understanding in developing both strength and control I had become aware of how this can actually develop better flexibility and ROM than stretching.
I had lower back problems described as a prolapsed/degenerative disc brought on over years of incorrect lifting, stretching and I think generally overloading it. I believe I had lost my normal ROM through letting my body tighten up or restrict itself as a self protection mechanism. I had begun to accept this as a consequence of sports and training; and frequently endured painful lower back spasms that would completely lock me up for a couple of days before easing."
I have begun module one of the Spine Control program after many years of lower back pain and I am already feeling better doing the basic exercises.
I think your approach and explanation of how to maintain a healthy spine is outstanding and meets a wide spread need due to many people spending much too long sitting at desks.
What People Are Saying on Social:
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