Sat 1/31/15:
I am posting this really good article from Dr Gary Nolan, Chiropractor. He practices and prescribes Foundation Training for his patients and has had great success.
I have been using chiropractic care for 15 years. Chiropractic adjustments have always helped me with both chronic and acute pain. In fact my chiropractor, Dr Drew Cefalu at Foxworth Chiropractic first turned me onto Foundation Training. The combination of FT strengthening my posterior chain and a monthly adjustment has eliminated the chronic back problems I have endured for 30 years.
The missing link in in treating back pain, or most body pain is getting the patient to be responsible for some of the work. Foundation Training can solve that issue. FT is easy to learn, inexpensive, and can be done anywhere with no equipment.
Foundation Training is medicine. Take one – two doses a day and you are going to feel better. If the patient will practice FT their chiropractic adjustment is going to be easier and hold much longer.
Here is the article.

What’s Behind ‘Foundation Training?’

Weather you’ve heard us talking about it, seen us demonstrating it, or have been taught by one of us, you may have wondered, “What’s behind Foundation Training?” “Foundation Training” is a new set of specific exercises that work in a functional, coordinated effort to rehabilitate a weak posterior chain (low back, gluteus, hips, and hamstrings).

Some of the most common musculoskeletal conditions we see at Premiere Spine & Sport involve low back pain, hip pain, knee pain, ankle pain, or a combination of these and other injuries. Many of these conditions are the result of a weak posterior chain caused by the relatively sedentary style of our current workplace environments (i.e. sitting for 8 hours hunched over a computer, or sitting for a long work commute, etc.). The posterior chain is an integral part of our body’s core stability, and without it leads to an increase in stress on the joints of the spine, hips, knees, and ankles. Over time, this increase in stress will lead to painful conditions such as chronic low back pain, spinal, hip, and knee arthritis, and disc injuries (herniation).

We like the “Foundation” exercises for a few important reasons. First, these exercises strengthen the entire posterior chain of muscles, in a functional manner applicable for everyday life, resulting in better stability of the spine and core. It is the functional nature of the “Foundation” exercises which make them the ideal way to strengthen posterior chain weakness, rather than performing isolated exercises that target one muscle group at a time. Second, they are appropriate for all ages and fitness abilities. These exercises will work for almost any injury or chronic pain condition that is a result of posterior core weakness from faulty movement patterns (almost everyone who has low back pain). Third, you need no equipment, need little time, and you can perform the exercises anywhere – no more excuses about lack of equipment, time, or space!

In the past few months, since we have implemented these progressive exercises in the office, we have seen impressive results. Patients have noticed quick improvement in posterior core strength, and reduction in pain, sometimes immediately. At Premiere Spine & Sport, we often talk about getting to the root of your problem. The Foundation Training exercises have given us a great tool to do just that – solve the weakness and dysfunction that’s causing the pain and help the body move properly. If you have not yet heard of, or learned, the Foundation exercises ask your doctor at your next appointment – your body will thank you!

This entry was posted in by Gary Nolan, Chiropractic & Rehab, Exercise Therapy, General on August 14, 2013.



Fri Jan 30, 2015
Morning! Hope everyone tried some of the release techniques I posted yesterday. I promise self myo-fascial release works…you just have to be consistent with it. In a lot of instances a person does not realize that have tightness in a certain area. For example, your hip could be hurting. It’s fine to roll the hip, but rolling the foot, calf, I T Band or hamstring could bring greater relief. Remember, our muscles should be working in better unison.
For today a few more body parts to work on.

Using Trigger Point Quadballer or A FOAM ROLLER
1. Place the Quadballler just above your knee. 2. Lie down and prop yourself up on your forearms. Roll the Quadballer up and down your quad, stopping on any trigger points. Gently rock side-to-side. 3. In addition to rocking side-to-side on hot spots, bend your leg back at your knee. Hold for a few seconds. 4. Straighten your leg. Hold. Alternate bending and straightening your leg on your hot spots on your quad.


1. Start with foam roller near your knee on the inside of your thigh. 2. Roll up towards your groin, stopping on any trigger points. 3. With the foam roller, you can go higher up your adductor than you can with a Quadballer. Repeat on other leg.
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IT Band
This is my favorite trigger point release exercise. If you run a lot, chances are you’ve experienced “runner’s knee.” Runner’s knee is caused by a tightening in your Iliotibial band, or IT band. The IT band is a thick band of fascia running on the side of your leg from your knee to your pelvis. Massaging your IT band can help loosen up tightness and prevent future injuries. Take it easy when you’re first starting out rolling your IT band. It’s going to hurt.

1. We’re going to roll the foam roller up and down the side of our leg starting at the top of the hip and down to just above the knee. 2. Lean back on your arm and bend your non-treated leg for added support. Roll up and down IT band, stopping on any hot spots. 3. If you really want to dig into those trigger points, lift both legs off the ground. Grimace. 4. In addition to applying steady pressure on hot spots, rock side-to-side on them. Repeat on other leg.


There ya go. Foam rolling is uncomfortable but so worth it. Being able to treat yourself with these techniques will help keep you running, biking, playing tennis or whatever activity you do longer. Start rolling!. Also, if you do see a massage therapist it helps there work last long.


Thur 1/29/15:
A new element I am adding for a lot of my clients is self myo- fascial release.
I have used the foam roller and tennis ball for years on myself. These techniques will help to let a “tight ball” of fascia/muscle let go. What I am going to start doing differently is adding this technique daily maybe preventing the knots from forming.
I found a really nice guide on the Internet so I will be sharing some of the techniques from the guide a little at a time.
If you have sore tight muscles, adhesions, maybe some scar tissue from an old injury/surgery try self myo-fascial release. It will help release the tension, prepare you for exercise and help prevent injury.
Here are a few general rules to follow:
Roll on the foam roller/ball until you feel a “trigger point” or “hot spot.” You’ll know you found one when it hurts. When you find a trigger point, stop and just rest on the foam roller for 10 to 20 seconds. Contrary to popular belief, it’s the pressure, not the rolling, that smooths fascia.
Avoid applying pressure on bones and joints. Just muscle.
I like to start with the feet and the calves. Our feet work hard all day trapped in shoes and carrying us around.. You can use a golf ball, tennis ball or lacrosse ball. The feet have all kinds of nerves that are attached to other parts of the body. So, start taking better care of your feet.

You can use a lacrosse ball for this exercise. 1. Start at ball of your foot. 2. Roll to your heel, stopping and applying pressure on any trigger points you find along the way. Don’t forget to get the insides and outsides of your feet.

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Put one leg on top of the foam roller with your other leg crossed on top. Roll up and down your inner-calf to find your hot spots. When you find a hot spot, stop and lift your butt off the ground with your hands to apply more pressure on your leg. In addition to applying steady pressure on your trigger points, you can also rock side-to-side on them.


Tue 1/27/15
Excited to have finished my class from THE BIOMECHANICS METHOD.
This certification enables me to better evaluate posture and muscular imbalances in the body. TBMM also helps me better to prescribe corrective exercises, stretches etc. to help the affected areas.
This certification will be the perfect compliment to my FOUNDATION TRAINING work.

Working with clients to improve posture, muscle imbalance and overall movement patterns is awesome.

If you have body pain, back pain, poor posture, elevated shoulder, tight hips, tight hamstrings, weak ankles and other body issues….contact me. Sometimes just taking a good look at your body and your habits…then applying some changes will make a world of difference.

We are meant to move! We all have to eat, sleep, work and play in the body we were given. If it is broken down a little bit…let me help you rebuild…it is not to late!



Tue. 1/27/15:
A staggering 80% of the American population suffer from back pain. Back pain is very real condition that is usually re-occurring on a regular basis. Most people pop a pill to relieve the symptoms. Everything from Advil to narcotics. This is not the way to fix what is causing back pain. For those of you who suffer with back pain here are some ways to manage the pain and start focusing on treating the cause of the pain…not just the symptom.

The first thing to do is correct your posture. Find a trainer, movement specialist, who can help you correct the way you carry yourself. The way we carry our frame is a leading cause as to why we hurt.
Release your feel good hormones thru aerobic exercise . Get a massage to help relax muscles and stimulate blood flow. Try chiropractic care, accupuncture, deep breathing to bring in oxygen to the tissue and cells for healing.
REST! Get plenty of good sleep. The body needs rest.
Exercise. There is just no way around it…everyone needs to do daily exercise. This is the perfect opportunity to learn FOUNDATION TRAINING! Once you know how to perform FT…take a 5 minute break at work and apply FT. At lunch do a FOUNDER…perfect for getting the hamstrings refreshed. FOUNDATION TRAINING will keep back pain at bay!
There is always the go to ice/heat treatments. Cold to reduce swelling and to slow down pain signals. Heat to relax. Don’t forget a good warm Epsom salt bath!

We have to stop the mind set…take a pill or go to bed to fix our pain issues. The only way to fix pain issues is to find the source then begin a regimen of the above treatments. You will be amazed at what a little knowledge about your body will do for you.




MONDAY 1/26/15:
Dorsi Flexion is the ability to lift the ball of your foot up towards your ankle.
Give it a try right now. Stand up evenly balanced. With one foot lift the toes and ball of foot upward without shifting your body. Tougher than you thought? The inability to produce enough dorsi flexion can cause a lot of gait issues and muscle imbalance. Those of you who can not dorsi flex adequately most likely over pronate also. You over pronate to compensate the lack of dorsi flexion. Again, this is how all kinds of muscular problems happen and lead to joint pain and overall body pain.
What causes poor dorsiflexion?
Poor dorsiflexion can be attributed to a number of factors. These include:
Flexibility issues with the Gastroc/Soleus complex (muscles of the calf).
Ankle joint restriction. This can be due to a tight joint capsule and/or scar tissue and adhesions in the joint from prior injuries or surgeries.
Anterior pelvic tilt posture. Bad posture (how often do you slouch when you’re sitting at your desk?) brings the body’s center of mass forward, which causes the ankle to plantar flex in an attempt to balance it out.
Ladies wearing high heels all the time. This puts the foot in extension for long periods of time and tightens the calf for long periods of time.
What to do about lack of dorsi flexion?
First, you may want to see a foot doctor or some type of movement coach, personal trainer or therapist who can give you exercises.
Secondly, learn some self myofascial release techniques. Use a foam roller on your shin and your calf. Use a tennis ball or golf ball on your foot. This will help loosen some of the soft tissue so that you can add some stretches.
Thirdly, learn Foundation Training. FT on a regular basis will have you dorsi flex, stretch the calf and the whole posterior kinetic chain. In time you will have more mobility and flexibility which leads to better movement patterns and less pain.
If you are in pain, bent over, have poor posture or really any body issue…contact me. Let me help you feel better. I work with an awesome network of practionors.
You do not have to stay in pain!


Thur 1/22/15:
STRETCHING… A widely debated topic. Should you stretch- should you skip it?
I, for one stretch. I am somewhat old school and apply new school techniques. I teach my clients to stretch…properly. In my opinion, stretch the sections of your body to integrate complimentary muscular chains. Therefore, for example if stretching your hamstring…get your hip, calf, foot, and breathing involved. This is how Foundation Training works. FT, is very powerful, very muscular, very integrated and very complete.
Stretching has many benefits. First, it increases circulation. This allows for transportation of nutrients to muscles and ligaments. Stretching will improve flexibility and mobility. If a muscle can loosen up…it will move more easily. The better range of motion we have the more mobile we are.
Stretching reduces stress…especially FT stretching. The decompression breathing technique is off the chain. Breathing properly reduces stress, increases oxygen intake, expands the rib cage and just makes you feel good!
Foundation Training, Will help alleviate many aches and pains in the body…especially back pain.
Many people still do not know about Foundation Training. Many doctors do not know…so they are still giving people pills and shots. Many therapists do not know about Foundation Training…so they are still giving isolated stretching exercises.
FOUNDATION TRAINING needs to be in every medicine cabinet, gym bag, fitness facility, and therapy office.. FT works!
Contact me today if your want to do something different that will cure those aches and pains.
Have a great day!


Mon 1-19-15:
What in the world is fascia and why am I seeing/hearing about it everywhere?
Fascia, is a thick, sticky, wet fibrous connective tissue. It is everywhere in our body. It holds our organs in place. It is like plastic wrap around the muscles, bones, ligaments, tendons.
Fascia can contract and impact the way you move. It’s our richest sense organ, it possess the ability to contract independently of the muscles it surrounds and it responds to stress without your conscious command. That’s a big deal. It means that fascia is impacting your movements, for better or worse. It means that this stuff massage therapists and physical therapists and orthopedists have right at their fingertips is the missing variable, the one they’ve been looking for.
In its healthy state fascia is smooth and supple and slides easily, allowing you to move and stretch to your full length in any direction, always returning back to its normal state. Unfortunately, it’s very unlikely that your fascia maintains its optimal flexibility, shape or texture. Lack of activity will cement the once-supple fibers into place. Chronic stress causes the fibers to thicken in an attempt to protect the underlying muscle. Poor posture and lack of flexibility and repetitive movements pull the fascia into ingrained patterns. Adhesions form within the stuck and damaged fibers like snags in a sweater, and once they’ve formed they’re hard to get rid of?
How to care for your fascia:
1. Before getting out of bed…roll around a little and stretch.
2. Drink plenty of water. Fascia is wet and sticky and will move better when hydrated.
3. Stretch your muscles.
4. Stretch your fascia. Fascia needs to be stretched by holding the stretch much longer…3-5 minutes.
5. Get regular massage therapy. A good massage therapist will loosen that fascia and get circulation to the tissue.
6. Spend 15-20 minutes in a warm Epsom salt bath regularly. Epsom salt has healing properties that can be absorbed.7. Use a form roller regularly.
8. Rest your body to heal thru an injury. Coming back to soon…that fascia will jump in to protect your injured muscle causing lingering effects.
9. Work on your posture! Poor posture all day long put stress on muscles, bones and fascia! Foundation Training will help correct posture and get the posterior muscles to help stand you up better and create better movement patterns.
There you have it. Work on your body!


Wed Jan 14, 2015:
We all know to start a new building you have to have a solid foundation. If not, sooner or later problems will occur.
Our bodies work the same way. It all starts with the feet. Our feet are our foundation. Our feet have to support our weight and carry us everywhere we go. If you have posture issues, back pain, knee pain…it could be coming from the feet.
The most common foot problem is over pronation/flat feet. This problem is the cause of so many problems in the body. Remember, when we have pain we want to find the cause not just treat the symptom. Over time over pronation will wreck havoc on the body.
Hyperpronation causes an internal rotation of the lower extremities. Because the left foot typically hyperpronates more than the right, the asymmetrical internal leg rotation typically causes the left innominate to be pulled forward and down more than the right causing an unleveled pelvis and a functional leg length discrepancy. As these displacements cascade up the axial framework, scoliotic and kyphotic curves are exaggerated. The thoracic cage will twist counter clockwise, the left shoulder will lift and/or pull away from the spine and the right shoulder will drop.
This gravity shift is called bio-implosion. The health consequences are significant! These changes also result in an anterior shift in the body’s center of gravity which causes an increased load on the forefoot and increased muscular activity to maintain balance and stability.
Stop suffering with pain! Contact a foot doctor, physio therapist, massage therapist or a trainer that will look at your posture. A lot of these issues can be worked on to improve.
Yes, Foundation Training will get you into better posture and teach you how to stay in good posture.
Contact me for an assessment!




Tue 1/13/15:
Standing on two feet…I realize this is something we all do every single day with any thought. Well, we need to start thinking about it! The way we stand, the amount of pressure we put on our feet is important. Continually, using our feet improperly affects our posture and keep the chain of imbalance ever progressing.
To stand upright, you must balance your body over your feet. Your spine should be aligned over your pelvis, with your weight evenly distributed between your feet. Many people stand with more weight over one foot or with their weight over only part of their feet. While standing, become aware of your feet. You should feel even pressure on the balls of your big toes, little toes and heels. This is the tripod of your foot. If you feel more pressure on one of these points, you are not in alignment. Relax your toes and knees and adjust your weight so the tripods of both feet feel equal pressure.
Take a look at your feet…a lot of you are standing on your ankle more than your foot. Many of you have one foot if not both pointing to the side…instead of straight ahead. Look at your toes. Are they bent, curled up, pointing to the side?
A lot of these issues can be worked on to help improve function and posture which I turn helps relieve pain.