Spine+Control+ +Master+Manual+ +V2

Copyright, Disclaimer, Other Fun Stuff
Copyright © 2019 by Mixed Martial Media Inc. – All Rights Reserved.
No part of this work may be reproduced or transmitted in any form or by any

means without express written permission of Eric Wong or Mixed Martial
Media Inc.
Published by: Mixed Martial Media Inc.

2100 Bloor St. W, Suite 6207
Toronto, Ontario, Canada
M6S 5A5
E-mail: [email protected]
Web: www.PrecisionMovement.coach
This program is designed to improve your fitness. Not cure cancer,

gonorrhea, or any other disease you may have. While a lot of time and effort
has been invested in making this program as effective and safe as possible,
you may still hurt yourself while doing it. You may even die. While both are
unlikely, if either happens, it’s not my fault. It could’ve been just the trigger for
something that’s been hanging around for a while, waiting to come out. That’s
why before starting any exercise program, including this one, you may want
to get cleared by your doctor. If you have any weird symptoms like dizziness,
pain in your left arm, forgetfulness, or anything else that’s not normal, stop
and seek medical help. If you choose not to obtain the consent of your
physician and/or work with your physician throughout the duration of your
time using the recommendations in the program, you are agreeing to accept
full responsibility for your actions. I don’t know what the law says if your
doctor is fat and unhealthy, though, in which case you may want to get a new
doctor. You can’t give what you don’t have! This is my legal disclaimer as well
as a tidbit of sound advice.
A Quick Note About the Master Manual
What you’re about to dive into includes all of the relevant background
info of the Spine Control program.
I’ve included it to give you deeper insight and understanding into

what’s gone into the creation of this program.
However, you’re not in grade school and you’re not being tasked with
memorizing everything in this manual, nor is it 100% necessary to
memorize to get great results with the program.
I envision you giving this manual a quick onceover, then referring back
in the future if you want to look something up like the name of a
muscle, or if you finish with the program for a while and then come
back to it a few months later.
At around 10,000 words if your goal is to read every word it should take
you no more than 40 minutes, so I suggest if you do want to read
everything, block off 40 minutes and unplug yourself from the world so
you can get the full immersion experience and can then get to work.
Coach E
© 2019 PrecisionMovement.coach Page 3

Table of Contents
Part 1: Welcome to Spine Control ......................................................................... 5
Welcome to Spine Control...................................................................................... 6
The Evolution of My Approach to Low Back Pain ............................................... 8
Part 2: Kinesiology .................................................................................................. 11
You. A Kinesiologist. ............................................................................................. 12
Bones ....................................................................................................................... 14
Joints ........................................................................................................................ 17
Connective Tissues ................................................................................................ 18
Movements & Muscles .......................................................................................... 20
Part 3: Key Concepts ............................................................................................... 25
Precision Movement ABCs ................................................................................... 26
The Precision Movement 4-Step Process .......................................................... 33
Part 4: Overview of the Spine Control Program .............................................. 47
Overview ................................................................................................................. 48
Assessments .......................................................................................................... 49
The Progressive 3 Phase Program ..................................................................... 51
Part 4: On Common Disorders and Dysfunctions of the Spine .................. 52
Static Posture ......................................................................................................... 53
Lumbar Spine and Pelvis ...................................................................................... 58
Cervical and Thoracic Spine ................................................................................. 63
To a Spine that Never Fails You .......................................................................... 67

Welcome to Spine Control
This is the start of a completely new relationship with your body and in
particular, that flexible column of bone at your core whose design
simultaneously acts as the foundation for all movement, gives you
armor-like protection for the delicate spinal cord that runs its length
and whose intelligent design allows for an impressive range of motion
in all planes of movement.
It’s this last point that makes Spine Control an evolution from the
traditional thinking in the fitness industry about how we should move.
I’ve designed the program with 2 groups of people in the front of my

mind…
Group 1: those who have had low back pain (LBP) in the past making
the occurrence of future low back pain virtually inevitable.
Group 2: those who have been lucky enough to avoid suffering from
LBP and want to ensure they avoid it in the future.
Seeing as LBP affects 80% of western civilization and the fact that few
musculoskeletal problems can turn an active person like you sedentary
quicker, I’ve pretty much got everyone covered. Well, all the people that
matter, at least.
And you gym rats in particular need to listen up because how we’ve
been told we’re supposed to use our spines to keep our backs healthy
is actually setting us up for a quite possibly traumatic injury event in
the future.
It’s not that you’ve been lied to or that people are trying to trick you, it’s
just that the fields of fitness, exercise and movement are continually
evolving with new research methods.

To move without pain so we can do the things we love fully without
holding back, even if we’ve got a half head full of gray hair and we
choose to wear tight khaki shorts hiked up past our belly buttons, we
need to evolve our approach even if it means doing things we were told
we should never do again.
Or in my case, doing things I’ve sworn off and told others they should
never do again, too. For example, from my years of study under Dr. Stu
McGill, I thought I’d never bend over and round my spine.
Now I’m doing exactly that and experiencing benefits that has my spine
healthier and more resilient than ever.
So was Dr. McGill’s approach to LBP wrong?
If so, why was he so successful?
We’re going to dive into all of this and more, including why you should
be bending your spine too and how and when to do it safely,
depending on your personal situation.

The Evolution of My Approach to Low Back Pain
This is my back (pain) story and how my approach to dealing with it has
evolved over time. For the sake of those who have been following me
online for a while and already know it, I’ll keep it concise.
1985: major back surgery with complications that left me with the scar
below
1985-1999: limited back, hip and shoulder flexibility especially on the

right side and recurring episodes of low back pain triggered from
innocuous incidents like bending over to tie my shoes
1999-2004: attended the University of Waterloo to study Kinesiology

and was lucky to learn an approach to low back pain focused on static
stability that helped decrease both severity and frequency of painful
episodes from a biomechanics professor named Dr. Stu McGill
2005: began working as a trainer and in-depth study under Paul Chek
where I discovered new tools to use that further helped my low back
pain including assessing and addressing muscular imbalances, basic
flexibility and mobility techniques and the fundamental
movement patterns.

2006-2013: focused on training mixed martial artists and combat
athletes including multiple UFC fighters; developed greater
appreciation for and skill in implementing flexibility and mobility
techniques for both performance and injury prevention, developing my
3D Flexibility System in the process which teaches a multi-dimensional
approach to building flexibility that lasts
2014: had a baby, fell madly in love
2016 to this day and beyond: shifted my focus to helping people

recover from and prevent injuries and improve flexibility, mobility and
movement; studying a vast range of sources and learning from coaches
in all different fields and taking all this info and integrating it (to the
best of my ability) into an approach for people who want to keep
moving and improving until they’re dead but require efficient solutions
that can be implemented into a busy, busy life; this new approach
could be summed up neatly with just one word – CONTROL

Now, indulge me for a sec and go back and scan the timeline, this time
paying attention to just the words in bold and italics…
You just read the evolution of my approach to low back pain and
everything spine:
How those words funnel down are a wonderful visual representation of

the path you’re about to travel to develop the ultimate spine – a spine
that allows you to move through life without pain and gives you total
confidence in tackling the next training session, practice, game, race,
tournament or competition with full immunity to injury.
And just like your immune system is constantly evolving via exposure
and developed resistance to infectious agents, I’ve designed Spine
Control to help you develop an immune system for your body that will
have you go through life, exposing yourself to new movements that -
with the old version of your body may have hurt you but now - will only
make you stronger.
We’re going to dive into the Spine Control System in a bit but before we
do that, I have to make sure we’re on the same page by sharing the
core principles behind Precision Movement.

You. A Kinesiologist.
One of the most amazing things I’ve experienced recently is my
daughter learning how to talk.
Through a completely organic process, I’d say she’s now able to

effectively communicate the majority of her thoughts, desires and
feelings at just over two and a half years of age.
This blows my mind.
So does the fact that language is something parents intuitively know

how to teach and in my mind it comes down to sticking to 3 principles:
simplification, consistency and repetition.
As someone who is active and wants to live a healthy life, being able to
recite the sliding filament theory of muscle contraction isn’t necessary.
However, it’s my belief that being able to describe how you’re moving
using consistent and accurate kinesiological terminology is a skill that
will help you get the most out of your lifelong relationship with
movement and your body.
This is why I’ve included sections in this manual that outline the terms
used to describe the various movements, muscles, bony landmarks
and other structures relevant to movement to serve as a “primer” and
not something for you to memorize.
Then, as you work through the videos and hear the terms being used in
the various exercises, the consistent use of accurate terminology to
describe movements and structures and the repetition over time will
help it all sink in until you’re saying things to your friends like, “I’ve been
working on my cervical spine lateral translation and my neck’s never
felt better!” and they respond “Whaaaa?” with a puzzled look on their
face.

This is one reason for the name Precision Movement – being precise
not just in the way you move, but the way you understand and describe
it.
Doing so deepens your knowledge base and ultimately helps you move
better and get better results.
It’s this simple, consistent repetition that will have the language of
movement sink-in without the need for formal study or examination.
So instead of seeing Spine Control as just another workout program,

consider it a theoretical and practical course in Kinesiology and thus,
consider yourself a Kinesiologist.
To be a kinesiologist doesn’t require you to shell out $20K a year, drink

watered down beer at keg parties or have a piece of paper proclaiming
you as such because the word kinesiology means “the study of human
movement”.
To be a kinesiologist simply requires you to study the way you move

and this is exactly what you’re doing here, my scholarly friend.

Bones
Spine
The spine is divided into 5 main sections and comprised of 33
vertebrae. There are 24 vertebrae that are distinct where movement
occurs between each: 7 cervical, 12 thoracic and 5 lumbar. And there
are 5 sacral and 4 coccygeal vertebrae that are fused where no
movement occurs between them.
The spine has natural curves that alternate from section to section. The
cervical spine naturally rests in lordosis, thoracic in kyphosis, lumbar in
lordosis and sacral/coccygeal in kyphosis.

Vertebrae
The main bony landmarks on vertebrae to know - not necessarily for
this course but for your own knowledge - include:
• Transverse process - bony part that sticks out on each side
• Spinous process - bony part down the middle of your back you
can touch
• Superior and inferior articular processes - articular surfaces

between vertebrae (when joined is called the facet joint)
• Intervertebral foramen - hole between vertebrae where nerves

pass through

Pelvis
While the pelvis is mostly thought of as being related to the hips, as

you can see it’s intimately connected to the spine via the sacrum.
Posterior (tucking tail) and anterior tilt (sticking butt out) of the pelvis
results brings the sacrum and coccyx along for the ride.
Anterior View
Posterior View

Joints
Two vertebrae and the disc between them make up a spinal joint and
each joint has two articulating (moving) surfaces: the facet joints where
the superior and inferior articular surfaces meet and between vertebral
bodies, which are connected by the disc. This is where movement
occurs and while not much movement occurs at each individual joint,
it’s the sum of movement at each joint throughout the spine that allows
the spine to move through a large range.

Connective Tissues
Ligaments
Ligaments run all around the spine and their primary purpose is to
protect the spinal cord, which could be damaged from excessive
movement. Virtually every vertebral surface and bony structure is
connected to the vertebra above and below via ligaments and each
serves to limit a specific movement or two.

Intervertebral Disc
Intervertebral discs are found between each vertebrae and provide
cushioning to facilitate movement of the spine. Think of them like a
jelly donut with the jelly being the nucleus pulposus and the donut
being the annulus fibrosus. A disc herniation is when the donut
(annulus fibrosus) tears and jelly (nucleus pulposus) leaks out.

Muscles & Movements
Flexion
Flexion of the spine occurs when you bend forward. When you do so
from a standing position, gravity is what creates the movement. When
you do it from supine, the muscles that flex the spine are the
abdominal group, listed from superficial to deep: external oblique,
internal oblique and rectus abdominis.

Extension
Extension of the spine occurs when you bend backward. Again, from a
standing position gravity is the main driver of the movement whereas
from a prone or 4-point position, the muscles that contribute to
extension from superficial to deep include: erector spinae group,
semispinalis and multifidus. There are also some tiny muscles that may
assist with extension, but likely contribute more to proprioception than
movement including the rotatores, interspinales and intertransversarii.

Lateral Flexion
Lateral flexion of the spine is created by unilateral activation of muscles
of the torso already covered including the obliques and erector spinae,
with additional contributions from the quadratus lumborum.

Rotation
Rotation of the spine is a result of complex unilateral activation
patterns of many muscles of the spine. It’s unnecessary to try to figure
out what muscles are on and off for rotation in a specific direction and
more important to be able to execute and feel what quality rotation is,
which is rotation without flexion, extension, lateral bending or
translation.

Pelvic Tilt
Anterior pelvic tilt (APT) is the movement of sticking your butt out,
whereas posterior pelvic tilt (PPT) is the movement of tucking your tail
between your legs.
Anterior pelvic tilt Posterior pelvic tilt

The Precision Movement ABCs
Apply These 3 Principles to Every Technique
[Note from Coach E: this and the following section on the 4-step
process were largely taken from the Shoulder Control Master Manual.
Because they’re principles, they apply across the board, so there’s
nothing totally brand new here. Plus, I’ve been busy fleshing out my
thoughts on these topics more in-depth for the “Precision Movement
Master Manual” (working title), which will be included as part of a
certification course I’m in the midst of creating.]
The Precision Movement ABCs are 3 key concepts to understand,

memorize and ingrain into your being to get the most out of every
exercise and technique in Precision Movement courses and contribute
to the ultimate aim of these courses, which is movement longevity.
Because these are the fundamentals that all techniques are based
upon, I may not mention them in every exercise video or description as
they remain consistent from one technique to the next.
Alignment
When I use the term alignment, I

typically refer to alignment of the
head and spine, shoulder complex,
pelvis, hips, knees and feet.
So, if you’re standing in alignment,

this would mean standing with feet
pointing straight ahead and hip
width apart, knees straight but not
hyperextended, a neutral pelvis and
spine, shoulders not rounded nor
pulled back to the extreme, palms
facing thighs and typically a chin
retraction to get out of forward
head while looking straight ahead.

When you’re performing a movement in alignment, your goal is
minimal deviation from these positions and postures while executing
the movement desired.
For example, if you’re standing and the move is pure shoulder flexion
of the left arm to the overhead position, the scapula upwardly rotates
and shoulder flexes with a straight arm while avoiding spine extension
and side bending of the lumbar/cervical spine away from the moving
shoulder.
If you’re standing and the move is to flex your hip to 90°, minimize
lateral hip shift to the support leg and side bending of the spine toward
the side of the moving hip.
For some movements, there will be a deviation from optimal alignment

but the goal is to stay as close to optimal alignment as possible. As you
practice, improvements will come.
Even for exercises and technique where alignment may not seem
important - such as Active Self Myofascial Release (ASMR) - some
attention directed to keeping the body in alignment is beneficial from a
neuromuscular pathway hardening perspective - the more often and
more varied the M/APs and body positions you train in optimal
alignment, the stronger optimal alignment is reinforced.
Alignment is one of the principles because when you move in

alignment, stress is shifted towards the muscles and away from passive
tissues, building strength and control while minimizing wear and tear
to ligaments, bursa, menisci, etc.
Breathing
Yes, it’s obvious, breathing is important. Breath is life - without it we’ve

got 5 minutes, tops. Compare that to how long we can go without
water or food and the importance is clear.
But from a movement perspective, just how important is it and how

should we breathe?
First, when you’re doing exercises from this and every other Precision

Movement course, breathing however you breathe is better than not
breathing at all.
When you’re learning a new technique or performing a challenging

exercise that requires a lot of focus, the natural tendency for most
people is to hold the breath.
So, it’s about noticing when you’re not breathing at all or can improve
the quality of your breathing and taking action.
No need nor utility in getting upset or frustrated and resorting to self-

talk like, “I never breathe right” or worse - “I can’t do this!” Just notice,
fix and carry on.
Holding your breath shifts your nervous system toward a sympathetic

state, which is known as the “fight or flight” system and associated with
all things that would contribute to fighting or fleeing.
Being able to focus on the muscles that should be firing to create a

particular movement and creating new neuromuscular pathways does
not contribute to fighting or running away from an angry wildebeast
and in fact does the opposite, so holding the breath and getting more
sympathetic is not helpful to our movement goals.
However, when we’re breathing deeply, we become more relaxed and

shift to a more parasympathetic nervous system state, where we’re
more open to connecting to our bodies and learning both intellectually
and neuromuscularly.
This is why breathing is important and any breathing is better than

none. But when we are able to breathe in a certain way, how should we
do it?
Once you’ve learned and practiced the key points of an exercise where
they become unconscious, you will have more conscious attention to
shift elsewhere and the way you’re breathing is a great place for that
attention to land.
I teach a style of deep breathing called 360° Breathing, which

incorporates the following 3 points:

1. When you inhale, allow your ribcage to expand 360° outwards - the
key word here being allow because it’s more about relaxing and
letting go of active muscular contraction rather than creating the
expansion of the ribcage. A useful mental picture is to imagine as if
a balloon were being inflated inside your chest.
2. When you exhale, whether passively or actively, deflate the entire

torso, not just the belly or chest.
3. On both inhalation and exhalation, utilize the primary (diaphragm,

intercostals) while relaxing all accessory (upper traps, scalenes,
levator scapulae, sternocleidomastoid, pec minor, abdominals)
breathing muscles. “Breathe from within, or go without.” [I just
made that up. Huzzah!]
I find 360° Breathing both a more useful visual and better suited for
the work we do in Precision Movement vs. “belly breathing”.
The main problem with belly breathing during movement and exercise
is that when you require stability of the core, belly breathing is either
not possible or destabilizing, putting your lumbar spine at risk.
It’s why any half-decent S&C coach tells you to hold your breath during
the transition from descent to ascent when doing heavy barbell squats
- this keeps the torso as stable as possible so you don’t wreck your
spine.
Try this powerful little visualization with me:
Imagine a 4 year old (yours if you have one or you can borrow mine) is
jumping on your back during a plank...
“Boing, boing, boing! they cry out in glee,” as they imagine your back is
a trampoline.
Now, what do you think the likelihood your lumbar spine gets damaged
if this is happening and you’re belly breathing?
Picture the plank… driving your breath to your belly and pushing it out
to get a full deep breath… a 4 year old’s little feet and 30 pound body

bouncing on your back like it’s a trampoline.
See this in your mind’s eye.
Now picture the same scenario, but this time you’re 360° Breathing and
keeping the abdominals on while still allowing the ribcage to expand
outward. Not forcing it - allowing it.
In this case, the belly will nary expand while the ribcage will expand less
than when 360° Breathing when standing relaxed, but there will still be
some outwards movement of the ribcage. You don’t need nor want to
aim for some set ideal number of degrees of expansion, just let things
do what they will.
In the case of 360° Breathing, during inhalation you’re also receiving

additional stabilizing forces at the lumbar spine because of the
increased intra-abdominal pressure due to the pressure of the
diaphragm pushing on the internal organs that in turn add force from
the inside-out against the spine itself and outside-in against the
contracted muscles. If you can actually picture what I just described in
this paragraph, you have a gift - keep using and honing it!
Plus, if you’re not 360° Breathing and your accessory breathing muscles
are working in addition to the primary, you’re using more energy
because you’ve got more muscles working and chomping back the
ATPs that could be better saved for later compared to 360° Breathing
where it’s just your diaphragm and intercostals helping you crush the
activity they were designed for - energy efficient airflow to and from
the lungs.
You know what - forget everything I just said about 360° Breathing. Just
try it. You might like it.
Control
I’ve probably said the word “control” more times since 2016 than any
other. That includes the words beer, hungry, tired, pumped, later and
even ass-cracker.
That’s a lot of control. And that’s because I desire more control for both

myself and you and hold it as one of my top movement priorities.
The short definition I like to use of control is “movement reversibility”. I

got this from a dude called Moshe Feldenkrais.
Movement reversibility is your ability to stop and resume or reverse a

movement at any point along its path. At no point during a reversible
movement will there be no muscular activity contributing to the
movement.
With this definition in mind, a slow squat is an example of control

whereas a squat jump is not, because at no point when you’re in the air
will you be able to stop and reverse the movement.
Thus, controlled movements do not make use of momentum, because

momentum involves segments of the range where the movement is
occurring via inertia and not active muscular effort.
The reason why control is one of the 3 principles is because developing

strength throughout a range of motion ensures that passive tissues
receive minimal stress throughout the movement because the muscles
are active.
Passive tissue injuries are the most damaging and impactful in both the
short and long-term because they take a long time to heal, keeping you
on the bench and inactive. And once they do heal, they often don’t heal
to their previous structure, whether dimensionally or from a strength
perspective.
In the case of ligaments, this means the stability of the joint they
support will be decreased.
In the case of tissues like intervertebral discs, bursae and menisci,

optimal alignment of the joint will no longer be present, decreasing
movement efficiency, possible compensatory M/APs and increased
stress on other passive tissues.
Finally, exercises done with full control are relatively safer than other
exercises like jumps, ballistic stretches and other movements that
involve periods of being out of control. It’s not to say that uncontrolled

movements like jumps, olympic lifts etc. are not good because they are
and they all have their time and place - it’s just that with the goal of
movement longevity, control is much more important.

The Precision Movement 4-Step Process
For Mobility and Movement Longevity
I’ve developed the Precision Movement 4-Step Process to help you
achieve pain-free movement, improve mobility and ensure your body
will give you movement longevity. Here are the 4 steps:
STEP 1: Address Structural Limitations
STEP 2: Activate and Dissociate
STEP 3: End Range Expansion (ERE)
STEP 4: Functional Integration
This is an evolution of the process I first defined and introduced in

Lower Limb Control in late 2017, but which started all the way back in
2013 with the Hip Flexibility Solution.
The difference now compared to when there were only 3 measly little
steps is the addition of the step I call End Range Expansion (ERE). Three
cheers for the new step... Hip hip, hurray!
We’ll dive into the details of this new step but let’s go in order so you
can visualize the process and understand why it’s so effective at
achieving its intent.
One final note - following these steps is not a linear process where you
complete Step 1 before moving on to Step 2. They weave into each
other - calling them steps is simply to help you understand the logical
progression of the process.
STEP 1:
Address Structural Limitations
Structural limitations are movement restrictions that are NOT a

function of the neuromuscular system that will limit your flexibility.
Flexibility is passive i.e. your ability to achieve a range without muscular

effort (gravity, someone lifting your leg), while mobility is active i.e. your
ability to achieve a range with your own muscular effort (lifting your leg

on your own).
Mobility can never be greater than flexibility so if your flexibility is

limited, by definition your mobility will be limited.
Thus, it's logical to first work on flexibility before trying

to improve your mobility.
The types of things that will limit your flexibility - in order from most to
least common - include limitations due to the joint capsule or
ligaments, tissue adhesions between/within muscle and fascia (often
the result of injury) and the resulting scar tissue, bone-on-bone which
may be a result of genetics or adaptation and even nerves can limit
your range.
Structural limitations must be dealt with first, because greater range of

control is built neuromuscularly and if structural limitations are
present, the neuromuscular system will not overcome them.
Today, we're going to focus on muscle/fascia (in Step 2 you'll how to

help fix the joint capsule).
Imagine a door that only opens to 45° because there’s a big rock on the
ground blocking it from opening any further.
You can WD-40 the hinges all you want but until you move that rock,
you’re not opening the door any further.
Perfect analogy for why addressing structural limitations is Step 1.
One of the common techniques used is foam rolling aka self-myofascial

release.

When I first learned about foam rolling over a decade ago, I did it daily
for a month or so and experienced a significant reduction in my
general feeling of tightness, and noticeably softer muscles when I stuck
a finger into them.
After that, the benefits plateaued and I find if I keep up with 2 or so

sessions a week, I maintain.
However, I also added a little twist to the traditional method...
Since first learning about foam rolling, I've added an active component
based on my experience working with the popular Active Release
Technique ubiquitous in the worlds of physiotherapy and chiropractic,
and how effective they are at dealing with adhesions.
Active Self-Myofascial Release (ASMR) involves an active

contraction of the muscles that are opposite
(antagonists) to those being rolled or massaged
(agonists).
By actively contracting the antagonists, we’re eliciting a neuromuscular

reflex called reciprocal inhibition. Reciprocal inhibition is a
phenomenon where the muscle group opposite to the one being
contracted reflexively relaxes.
So if we’re foam rolling the quads, to get the best results possible
requires us to keep those quads relaxed. By flexing the knee to activate
the hamstrings while we’re rolling, we utilize reciprocal inhibition

to automatically relax the quads, allowing us to go deeper into the
muscle.
I first shared ASMR back in 2013 when I launched the Hip Flexibility
Solution and it's been a mainstay in my programs since.
That brings us to today where I've been diving into the research for my
upcoming Shoulder Control course and I came across this study that
pitted ASMR versus traditional "passive" foam rolling:
Comparison of a foam rolling session with active joint motion and

without joint motion: A randomized controlled trial.
The researchers split 30 people up into 2 groups: active and passive

foam rolling of the left quadriceps for a single session of two minutes
to compare the effect on knee flexion range of motion (ROM) and
pressure pain thresholds (PPT) and here's what they concluded:
"A short session of foam rolling with active joint motion appears to
have a greater effect on passive joint ROM and PPT than rolling without
motion. These observed changes may be influenced by the agonistic
muscle activity during active motion. This activity may modulate activity
of the antagonist muscle through reciprocal inhibition and other neural
pathways."
So, it seems like the hypothesis I had 5 years ago has been held up in
the research.
[SIDE NOTE] Yes, in sharing this I am tooting my own horn but I’m also
doing so to remind you of the old adage that coaches in the field are
often years ahead of their counterparts in research because a coach’s
success depends solely upon the results they achieve. We don’t have
the luxury of waiting for grants to fund our research - we need to do it
live with our clients and athletes and as quickly as possible to give
ourselves and our clients the best chance of success. Otherwise, we’re
out of business.
In addition to achieving better results via reciprocal inhibition,

conscious and specific activation of certain muscles with the
simultaneous relaxation of others while applying self-myofascial

release is a neuromuscular challenge in and of itself, helping us
develop new neurons, keeping our brains plastic and youthful.
Finally, there’s some emerging research coming out that ascribes some
of the benefits of massage and similar therapies to stimulation of
specific sensory receptors (ruffini corpuscles, pacinian corpuscules, etc)
that respond to different types of touch and pressure i.e. level of
firmness, a poke or a stroke, etc.
I'm not educated on what specific types of pressure affect what

receptors and the benefits of doing so, but at the end of the day, being
touched and squished is afferent (afferent nerve fibers arrive at the
brain; efferent fibers exit the brain) information and this sensory
information is processed by the brain in some way, so at the very least
it’s keeping these pathways alive (use it or lose it).
Crosswords are great for the aging brain but I’d wager the total
benefits of mental challenges like ASMR that connect the mind and
body are far greater.

STEP 2:
Dissociate to Activate
I used to call this step “Activation and Dissociation”, but I’ve changed to
“Dissociate to Activate” for 2 reasons:
1) Verbs imply action and we love taking action around here.
2) We dissociate to get muscles activated - there aren’t 2 distinct pieces.
Subtle change that most would not have noticed but I strive to
communicate in the most accurate way possible. #analaboutlanguage
The fitness community is becoming increasingly aware of the

importance of activation exercises as I've seen them being
programmed into warmups for muscles that will be used in the main
workout. For example, people often do hip bridges to fire up the glutes
before a lower body strength training workout
When muscles don't properly activate, they become weak and atrophy
because they’re not being used - use it or lose it.
And when they’re weak, other muscles have to jump in to pick up the
slack.
This is one path to a Compensatory M/AP, which can result in pain in a

muscle that's compensating because it's not well suited for the job.
Thus, to address the root cause of pain due to a Compensatory M/AP

requires getting the inactive muscle that's not working properly active
and strong.
I’m sure this makes perfect sense to you so we don’t need to go any
further.
Now let’s discuss what it means to Dissociate
The definition of dissociation is “to sever the association of”.
In the case of the Precision Movement 4-Step process, we’re going to

dissociate commonly associated M/APs.

Commonly associated M/APs exist where one movement or activation
pattern automatically leads to another.
Let's say you've developed the (dysfunctional) M/AP of pinching your

scapulae down and back when your arms are overhead, meaning that
whenever you use your arms overhead, you automatically pinch the
scapulae down and back.
This is the natural consequence of training a pattern over and over - it

becomes habitual.
Now, imagine you go rock climbing where you're often required to

stretch out and reach to grab a hold - if pinching your shoulders down
and back is associated with reaching overhead, you'll do this when
climbing and it will drastically limit your reach compared to if you
elevate and protract the scapula when you're reaching your arm up.
You can see just how much your reach is limited right now by standing
facing a wall and lifting your arm overhead and comparing the
difference in reach when fully retracting/depressing vs.
protracting/elevating your scapula.

If you can do the movement well you'll find it's a difference of about 5-
6" - this is a significant amount for rock climbing, boxing, reaching for
objects on high shelves and more.
So dissociating M/APs opens up new ranges, new movement

possibilities and increases your chances of choosing the most efficient
and effective pattern for the task at hand.
Another benefit of Dissociation - one which is of critical importance for

the purposes of eliminating pain and improving mobility - is that it can
ACTIVATE inactive and inhibited muscles, even those you've had a
tough time firing despite your best efforts.
Associated M/APs often occur because one movement needs help due
to a weakness or restriction, so some other part of the body moves to
compensate.
Here's an example - when reaching overhead is restricted by shoulder

mobility, the body can compensate by using lumbar extension to
achieve the movement goal, thus compensating for and reinforcing the
restriction every time this pattern is repeated.

So if we need greater shoulder flexion range, one way dissociation
helps in this case is building greater strength of the muscles that flex
the shoulders at their true end range due to the simultaneous
activation of muscles that counter the compensatory movement
(rectus abdominis, external obliques to flex the lumbar spine and
prevent ribcage flare), which ultimately causes the shoulder flexors to
work eccentrically.
When muscles work eccentrically, that means they are active but
lengthening instead of contracting (concentric) and the research is clear
that muscles can generate greater force eccentrically than
concentrically with studies typically showing the amount being from
110-140% greater.
So through dissociation, we’re utilizing eccentric contractions of the

prime movers and will build greater strength compared to relying just
on concentrics.
This is how I can get the programs I design down to 15-20 minute
routines without sacrificing results - because I apply science to get the
most out of every rep.

STEP 3:
End Range Expansion (ERE)
I’ve added this step because I’m continually refining my approach and
have developed a new protocol to expand your end range of control
that’s both simple and effective.
I’ve introduced it as a distinct step so you know exactly what to do if

your goal is greater range.
Remember back to Goal #2 of Shoulder Control being to “give you the

understanding and tools required to attain the mobility you need for
your particular activities and sports.”
Depending on your current state of mobility and the activities and

sports you participate in determines how much mobility you need and
what exercises you should be performing
The more you need, the more you time and effort you’ll need to
dedicate to ERE sequences.
The protocol is simple, safe and effective - not to mention challenging -

and once you understand it, all you need to do is apply it using the
techniques I teach or any that you might come up with to expand the
specific range you’re after.
You can apply the protocol to every joint and range of the body and as
long as you follow the guidelines, improvements you will make.
Here’s a general overview of the ERE protocol:
1. Take your time to get into proper alignment and always bring
yourself back to it when you deviate - the more you practice with
a particular sequence, the better you’ll get at maintaining and
coming back to proper alignment.
2. The first and last activation is always of the muscles that bring you
into the end range i.e. the shoulder flexors if you’re working the
arms overhead position - this actively brings you to your current
end range and activates the reciprocal inhibition reflex to help relax

the muscles that oppose the range you’re trying to expand; entering
the range actively also ensures we don’t incite the myotatic stretch
reflex, which limits end range by contracting the muscles being
lengthened if they’re lengthened too aggressively and the
neuromuscular system perceives potential for damage.
3. Gradually increase the contraction to the safest most intense level

for the first 5 sec of a particular activation and gradually decrease
the contraction over 5 sec when it’s time to relax - we do this so as
not to set off the golgi tendon reflex which activates antagonistic
muscles and relaxes the agonists (muscles you’re activating) if the
agonists are fired up too much or too abruptly and to develop
greater control over our muscles.
4. Breathe naturally throughout the rep, especially when you’re

maximally activating - again, we’re working with the neuromuscular
system, this time telling it that we have control over what we’re
doing since we’re doing it in a relaxed state of being and also to
ensure we’re not causing undue tension in the body since holding
your breath/shallow breathing = increased diaphragmatic tension,
which radiates out to the torso musculature and beyond and
prevents us from achieving full range.
Generally speaking, the goal is to perform activations of the agonists,

antagonists and rotators of a given joint in the range you’re trying to
expand but it does depend on what joint you’re working.
Circles at end range can also be used to beneficial effect. What

contractions and techniques used depend on the range being worked,
which is why this is a general outline of the protocol.
With all of these muscle groups working at end range and you being
able to breathe deeply and in a relaxed fashion while doing so, your
brain sees this range as one that’s under full control and it allows you
to keep the range long-term.
Contrast this to methods that don’t involve the brain, whose effects
quickly diminish once you stop using them.

Now, the strength you build by activating all of these muscle groups
sets you up perfectly for Step 4.
STEP 4:
Functional Integration
Functional – capable of serving the purpose for which it was designed
The critical point in the definition is that functional is relative to

something else, not an inherent quality.
That’s why every time I read or hear the word used to describe the
benefits of an exercise, "Do burpees because they’re functional!" my
blood pressure goes up by at least 20 mmHg.
Here’s the truth:
No Exercise is Inherently Functional or

Dysfunctional
Yes, it works both ways.
Here are some concrete examples to destroy the myths of exercises

being either functional or dysfunctional:
Doing pullups because they’re more functional than the lat pulldown
machine is nice in theory, but if you’re sailing and you’ve got to pull the
rope down powerfully to raise/lower the sail, the lat pulldown is more
functional because it better matches the activity
Doing lunges and driving through the heel to ascend is a great

fundamental strength exercise, but if you’re a sprinter you want to land
and drive off of forefoot, making lunges done the traditional way a less
functional movement pattern than lunges done on forefoot only, which
some trainers might even say is wrong
One of the top 2 most criticized exercises of all-time – the bosu ball or
stability ball squat (when you’re standing on it) is a perfectly reasonable
exercise choice for a surfer from a function (not necessarily safety)

perspective, since both the exercise and surfing require balance while
standing on an unstable surface.
Finally, the second of the top 2 most criticized exercise of all-time – the
hip abductor/adductor machine, is actually totally cool and useful from
a function standpoint for someone who practices Brazilian Jiu-Jitsu
since open chain hip abduction and adduction strength is often used
when fighting off their back (as long as the athlete is able to insulate
themselves from the criticism sure to come from the less informed).
The key takeaway is that function is a concept that is relative - not

absolute – and it’s relative to your individual goals.
When it comes to movement there’s no black/white or right/wrong.
In the case of Precision Movement courses, the techniques chosen for

Functional Integration typically involve more than one joint and lean
more toward closed chain versus open chain movements.
Being able to activate a muscle group is great, but we need to be able

to activate a muscle group within different patterns for it to be useful.
So instead of leaving it to chance, I prescribe specific exercises to

integrate newly gained ranges and strength so that when you hit the
gym, golf course, dojo or wherever it is you do your thing, you’ve
already begun the process of transfer.
Another technique you’ll learn that facilitates functional integration is

the Controlled Flow, which involves a transition from one movement or
position to another in a controlled, momentum-less way.
The process begins with simple single-joint movements to complex,

multi-joint movements to stringing complex, multi-joint movements
together in a seamless way.
As you can see, it’s a logical progression that adheres to human

physiology.
I hope by now you understand that what you’re doing here is based on
science, not hyped-up pseudo-science that’s unfortunately so prevalent
online in the fitness scene today.

So I want to commend you for being here as many people are afraid of
the kind of thing you’re doing (i.e. learning and hard work).
If you feel like some of this is going over your head I totally get it and
just remember that your understanding will increase as you actually
implement the concepts, watch the videos and do the exercises.
Keep plugging along and putting in the work and you’ll get the results
you deserve.

Overview
Spine Control includes 3 phases of workouts that you’ll progress
through to develop spinal stability, mobility, strength and resiliency.
Progression is built into each phase, causing your body to gradually

adapt so you don’t do too much, too soon.
Before beginning the workouts, you’ll perform self-assessments to help

customize the program to your body.
All exercises include a video, pictures and written descriptions with

every rep, rest period and set outlined.
When you start a new workout that includes exercises you’ve never
done, don’t worry so much about reps and focus more on the technical
cues taught. The workouts may take a little longer at the beginning but
this is time well invested so don’t rush through!
Performing the exercises with the correct M/AP is especially critical

when doing the dynamic control exercises for the spine so err on the
side of caution and your patience will be rewarded.
You’ll be embarking on Version 2 of this program and it was almost like

creating a brand new course - everything was gutted and re-tooled
based on feedback and new learnings since launching the first version,
so what you’re about to embark upon is both more effective and
simpler. The programs themselves and full details are detailed in the
Training Guides for each of the three phases.

Assessments
Here are the assessments included in this course and a brief blurb on
why I’ve included them:
1. Phase Length
This is a history questionnaire and it tells you how long you should
spend in each of the 3 phases of the program.
Generally speaking, the worse your low back pain, the longer you’ll
spend in each phase. This is to allow sufficient time to build core
stability and allow healing to occur so we can safely progress to the
dynamic control movements to restore mobility and strengthen the
passive tissues.
2. Activities that Increase or Decrease Pain

Being able to identify what movements you do and how they impact
your pain levels can help you determine patterns that may indicate
what is at the root of your issue.
3. Flexion, Extension or Compression Dysfunction

This is a series of tests that can identify if you have 1 of these 3
common dysfunctions of the spine where you’re intolerant to either
flexion, extension and/or compression. These are from Dr. Stuart
McGill’s book “Back Mechanic” and he has more tests that can further
hone-in on the offending movements and postures, but the 4 included
here will give most people a good idea as to what their spines are
intolerant to.
4. Pelvic Tilt
A quick test to determine if you have an anterior or posterior pelvic tilt,
which will help you be aware of how to position your pelvis to maintain
neutral spine

5. Frontal Plane Muscular Imbalances and Radiating Pain
This is a quick assessment of the symmetry of your body in the frontal
plane, which is when looking at your body from the front for things like
a dropped shoulder or hiked pelvis.
There are many assessments you can do on your body and your spine
in particular, but these address the most important to getting out of
pain and improving movement for longevity and resilience. Full details
how to perform the assessments and what to do with the info is found
in the Assessment Guide.

The Progressive 3 Phase Program
Spine Control is divided into 3 phases, where the goals and structure of
Phase 1 are distinct from those of Phases 2 and 3.
The goals of Phase 1 are to provide the conditions for healing of any
damaged tissues to occur, improve neutral spine core stability and
train movement patterns that will allow you to spare your spine in the
typical and recreational activities of your life.
Phase 1 is divided into four levels that progress in intensity and/or

neuromuscular complexity within the following categories of core-
focused exercises: prone, supine, side-lying and 4-point, as well as
within the following categories of fundamental movements: squat,
lunge, hinge, push and pull. Each of the four levels include 2 separate
workouts.
The goals of Phases 2 and 3 are to develop dynamic control of the the
spine in all directions and to increase the strength and resilience of the
connective tissues.
Phases 2 and 3 both include two separate workouts made up of

exercises that take you through the full range of spinal movements:
flexion, extension, rotation and lateral bending, as well as a select few
exercises to continue working neutral spine core stability.
And in each of the phases there’s a Daily Routine made up of exercises

that best help you achieve the goals of the phase when done every day.
This is a fully zoomed out view of the Spine Control program; full
details of each Phase are found in the Training Guides.

Static Posture
The posture and habitual positioning of our spine plays a huge role in
how we move and feel.
The spine has natural curves to it, which help to balance our weight,
absorb pressure and provide mobility (1).
However, our posture all too often becomes shifted out of this
intended alignment, leading to postural dysfunctions and other issues.
Neutral posture (you can think of this as “good” posture) involves

alignment of the ear canal, shoulder, hip, knee and ankle along a
vertical plumb line.
It’s important to note that despite our best efforts to maintain proper
posture, perfect symmetry between the right and left sides is not ever
going to happen.
This is because of all the unilateral activities of daily living that we

perform - things like our being right or left handed, and playing sports
like baseball.
However, we should try to make sure we’re aware of and always

countering these effects to minimize imbalances between the sides.

Kyphosis occurs when the normal, outward curve of the thoracic spine
becomes exaggerated and excessive resulting in a hunchback.
This posture not only makes you look primitive but also causes
problems in the shoulders and neck, leading to shoulder impingement,
headaches and more.
Lordosis occurs when the normal, inward curve of the lumbar spine
becomes exaggerated and excessive. It’s often coupled with anterior
pelvic tilt and is often implicated in problems like stenosis and sciatica.
Many people, especially today, have both Kyphosis and Lordosis

where the natural curves of both the thoracic and lumbar spines are
exaggerated, giving you the worst of both worlds and also making you
appear much shorter than you actually are.
In Flat Back posture, instead of the lumbar spine’s lordotic curve

becoming exaggerated, there is the opposite effect - the natural curve
is reduced and the lower back becomes flat. This position is usually
associated with posterior pelvic tilt.
The main problems associated with flatback posture include lumbar

disc bulges and herniations.
Sway Back posture is one that’s often mistaken for lordosis because it
can appear at first glance that there’s an excessive lumbar lordosis.
The reality is that the lumbar spine is actually flattened with a

corresponding posterior pelvic tilt – the exact opposite of what
happens with true lordosis. So if you misdiagnose as lordosis and
follow the corresponding prescriptions, you’ll actually further the sway
back.
The reason why it may look like lordosis is because the pelvis is
translated anteriorly and it’s usually coupled with kyphosis, which can
give the appearance of lordosis.
In terms of problems, sway back presents similar problems as flat back

and posterior pelvic tilt, which include disc bulges and herniations.

Forward head posture is like lumbar lordosis but of the cervical spine.
This means the vertebrae have an excessive lordotic curve, causing
compression of the posterior aspects of the discs and excessive
tension in the neck muscles and all associated problems.
Correcting forward head involves two distinct movements: tilting the

head down to put the head at the proper angle plus
retraction/elongation of the cervical spine. You’ll discover exactly how
to do this along with exercises designed to maintain proper cervical
spine alignment in the program.
The postural dysfunctions we’ve discussed occur in the sagittal plane of

motion but postural dysfunctions aren’t limited to just this plane, so
now let’s discuss problems that can occur in the frontal plane.
Hiking of the hip (sometimes called lateral pelvic tilt) or hiking of the
shoulder results when one hip or shoulder sits raised relative to
neutral (2).
Hiking of the hip and shoulder can occur together, and may be due to
functional issues like improper muscle balance, OR may be caused by
structural issues like a difference in the length of the legs (3).

Image by Helpyourback.org [1]
In scoliosis, the spine curves laterally. This could be due to a structural

problem like abnormal bone development (4).
In other cases, the scoliosis is considered functional - there is no

structural abnormality behind it, but rather it’s caused by issues like
habitual postural problems.

Pelvic Tilt
When discussing posture, we not only need to consider the positioning
of the back, but also the pelvis - often called pelvic tilt.
In a neutral pelvic position, the pelvis is held level and the slight
lordotic curve of the lumbar spine is left intact.
In anterior pelvic tilt, the tailbone is pushed back and the hips rotate
downwards - this exaggerates lordosis in the lumbar spine.
In posterior pelvic tilt, the tailbone is tucked under the body and the
front of the hips rotate upwards - toward the stomach, reducing the
curve of the lumbar spine.
I know I just mentioned a lot of things that could be going wrong with
your posture, and only a couple of things that could be going right…
DON’T WORRY!
Image by Helpyourback.org [2]
I’ll be talking about how to fix all of these postural dysfunctions in a

later section, plus how to fix what we’re going to talk about next -
disorders of the spine.

Lumbar Spine and Pelvis
Low back pain is common issue, and one that seems to be becoming
more and more prevalent.
In fact, one study that focused on the state of North Carolina found
that chronic low back pain jumped from affecting only 3.9% of people
surveyed in 1992 to 10.2% of participants in 2006 (14).
Let’s explore some of the issues in the lumbar spine and pelvis that
could be contributing to this common, chronic pain.
Flexion Dysfunction
In flexion dysfunction, your back is limited in its ability to flex, or bend
forward (15). Someone with this dysfunction may face pain when trying
to flex in the lumbar spine, or they simply might feel unable to move
effectively in this way.
This might be caused by a variety of issues, including strains to

ligaments in the low back.
Because flexion is problematic, people with this dysfunction may start

to rely too much on lumbar extension, falling into a lordotic stance.
Flexion dysfunction can also be associated with posterior disc bulge (an
intervertebral disc that has moved backwards out of position) or a
herniation (a nucleus of a disc that has ruptured through a crack in the
annulus) (16).

QUICK TIP: If you’ve got a flexion dysfunction, it’s important to ensure
you maintain a neutral or slight anterior pelvic tilt as you go through
your day and perform exercises, as this will ensure your lumbar spine
avoids flexion, allowing the tissues to heal.
Extension Dysfunction
In extension dysfunction, your back is limited in its ability to extend, or
bend backward. Like in flexion dysfunction, the condition might be
marked by either pain when trying to extend, or just an inability to
effectively extend the lumbar spine
It’s sometimes tied to anterior disc bulge, a disc that has moved
forwards out of position, or herniation. Anterior disc bulges can cause a
variety of symptoms, including numbness, throbbing and chronic pain
(17).
It can also be tied to ligament strains and to stenosis, a narrowing of

the spaces in your spine where tissues pass through. Stenosis can
compress the spinal cord or individual nerves, causing pain, weakness
and numbness (18).
General degeneration of the spine over time, either of the

intervertebral discs or of the vertebrae, is also related to extension
dysfunction. For this reason, extension dysfunction is more common in
people over the age of 50.

Because extension is inaccessible, there is a tendency for people with
this dysfunction to over flex, or chronically round the lumbar spine.
QUICK TIP: if you’ve got extension dysfunction, it’s important to

maintain a neutral or slight posterior pelvic tilt as you go through your
day, to ensure your lumbar spine is in neutral or slightly flexed, which
can help alleviate pain.
SI Joint Dysfunction
Issues in the sacroiliac (SI) joint, located where the sacrum meets the
ilium of the pelvis, are another common source of low back pain.
The SI joint supports the movement of both the spine and the legs
(large and powerful levers) and helps to balance and transfer the
weight of your upper body onto your limbs (19).
Sacroilitis, or inflammation of the SI joint, can lead to pain in the low

back, and in the legs (20).
Another common dysfunction here is the sensation of a “locked” SI

joint.
This is caused by initial movement of the joint beyond its normal

alignment, followed by a locking sensation as it gets stuck in the
improper position.

Locking in the SI joint also lead to low back and pelvic pain.
Sciatica
Sciatica, sharp pain down the back of the leg, is caused by an
impingement of the sciatic nerve, a large nerve which exits the spinal
cord in the low back and runs down the length of the leg.
Sciatica often occurs with weakness, numbness and tingling alongside

the pain.
The impingement of the nerve usually occurs in the lower back.
Extension dysfunction and related anterior disc bulges of the lumbar

spine are the most common source. A herniated or bulging disc can
press directly on the sciatic nerve as it branches from the spinal cord.
Sciatica can also be caused by piriformis syndrome. In these cases, the

piriformis muscle, has become very tense and tight. This tightened
muscle can also press on the sciatic nerve, causing sciatica symptoms.

Patellofemoral Pain Syndrome
Patellofemoral pain syndrome (PFPS) is a term used to describe pain at

the front of the knee, or around the kneecap (patella) (21).
This pain is usually dull and aching, and swelling is a common

complaint. PFPS symptoms often get worse after exercise.
This broad classification of pain doesn’t imply a certain cause, and can
include pain from a lot of origins - including dysfunction at the hip or
pelvis.
Issues in the pelvis often affect joints father down the kinetic chain,
especially at the knee. A pelvic issue can easily affect gait, causing
increased stress and pressure on the knee and PFPS symptoms.
For example, a weak iliopsoas muscle has been found to contribute to

anterior pelvic tilt, which in turn has been found to contribute to PFPS
(22).
HOWEVER, these issues aren’t the root cause of the pain. The root
cause is what leads to these problems and that’s what we’ll discuss
next…

Cervical and Thoracic Spine
Beyond postural issues (although some are related, as you’ll soon see),
here are some common disorders and conditions related to the spine
and pelvis.
Cervical Spine Issues

General Neck Pain
Neck pain is a common problem with many possible sources, including

postural dysfunction - especially kyphosis of the thoracic spine.
Spending all day hunched over your computer or cell phone can’t only
cause excessive rounding of the upper back - it can be a real pain in the
neck (literally).
Weakness even in muscles that control the scapulae can contribute to

neck pain.
Although the two may seem unrelated at first, if these muscles slack
off, it’s often your trapezius that takes over to try and compensate. It
can easily become overworked and tense - leading to a chronically stiff
and painful neck.
While these are more habitual causes of long-term neck pain, even
temporary poor posture can cause acute cases.

Headaches
Believe it or not, issues in the neck can’t just cause pain there - they can
cause pain in the head.
In cervicogenic headaches, issues in the cervical spine are experienced

as headache pain (6), with or without accompanying neck pain.
The issues that lead to cervicogenic headaches include intervertebral

discs that are worn down or have slidden out of place, or arthritis of
the joints between vertebrae.
In fact, most of what are considered “tension headaches” are probably

also coming from the head and neck - often in the form of tense, tight
muscles in this area (7).
And migraines can be related to the spine, too.
Studies have shown that chiropractic manipulations of the spine can

reduce pain from tension headaches (8), and reduce pain from and
frequency of migraines (9).
This means that reducing tension in the muscles of the back and/or
improving alignment of the spine is likely tied to how often we
experience headaches and migraines, and how painful they are.
Have you ever “slept funny?” Maybe you’ve woken up with your head in
a strange position and then dealt with neck pain all day?
A strained neck muscle is likely behind the discomfort (5).

Thoracic Spine Issues
Thoracic Outlet Syndrome
Your thoracic outlet is an area between your neck and chest (between
your clavicle and your first rib).
Here, blood vessels and nerves can be compressed, causing pain -

often in the shoulders and neck (10).
Image by Mayoclinic.org [3]
This can be caused by an anatomical abnormality, or it might be caused

by postural dysfunctions - particularly thoracic kyphosis or forward
head position.
In rotator cuff tendonitis, the tendons of the rotator cuff, which work to
rotate the arm and to stabilize the head of the humerus in the shoulder
joint, become inflamed, strained or otherwise injured (12).

Long-term repetitive motions can also contribute, whether that motion
is from throwing a baseball, swimming laps or moving a computer
mouse…
…As can extra weight, whether that’s lugging around a heavy backpack
or lugging around extra pounds from obesity (11).
Shoulder Impingement
Shoulder impingement, or the constriction of soft tissue in the

shoulder joint, causing pain and restriction, is often brought about one
of two contributing factors - bursitis or rotator cuff tendonitis.
In bursitis, fluid-filled lubricating sacs in the joints become inflamed,

irritating the surrounding tissues as they pass over the bursae.
In the shoulder, a bursa underneath the acromion - a projection on the

scapula - can become irritated. This “subacromial bursitis” reduces the
space for tendons and ligaments to move underneath the acromion,
leading to shoulder impingement and pain.
This inflammation can also lead to the constriction of tissues and

shoulder impingement.
Various spinal factors can contribute to shoulder impingement by

interfering with the proper motion of the scapulae.
For example, the rounded thoracic spine of kyphosis can contribute by

providing an improper platform upon which the scapulae move (13),
increasing the risk of shoulder impingement.

To a Spine that Never Fails You
Spine Control has the power to give you the confidence that your spine
will stand up to whatever you throw at it as long as you understand
what the spine is inherently designed to do keep your movements
primarily within these parameters.
You’ll have greater stability, mobility and strength as well as greater

resilience of the soft tissues by working through this course, but there’s
no such thing as a 100% injury proof body because things happen,
especially if you participate in contact, impact or high speed/power
sports.
But the goal is to be able to live an active life now and forever, so as
long as you’re not taking yourself to the extreme limits everyday, you’re
now armed with a spine that’ll support you and your hobbies for the
long-term.
I’ve personally overcome years of debilitating, recurring low back pain

through the concepts and methods you’re learning here and I’ve done
my best to distill the info and layout a program that’s understandable
for the average person without a science degree and implementable
for what I’m sure is your busy life.
If you haven’t yet, please join the Precision Movement VIP Lab to keep
me updated on your progress and as a place for you to post questions
related to this course.
I hope to hear positive feedback from you soon!
Sincerely,
Coach E

References
Books and Websites
(1) Mayfield Certified Health Info. Posture and Body Mechanics

http://www.mayfieldclinic.com/PE-POSTURE.htm
(2) Igor. (2016). Lateral Pelvic Tilt – Diagnosis, Causes And Correction
https://helpyourback.org/health/lateral-pelvic-tilt/
(3) Blake, Richard, DPM. (2007). "A Guide To Detecting And Treating Limb Length
Discrepancy." Podiatry Today 20.9: n. pag. Web.
(4) Dr Arun Pal Singh. Types of Scoliosis. http://boneandspine.com/types-of-scoliosis/
(5) Mayo Clinic. (2015). Neck pain Causes. http://www.mayoclinic.org/diseases-

conditions/neck-pain/basics/causes/con-20028772
(6) Precision Health. Cervicogenic Headaches.

http://www.precisionhealth.com.au/services/multidisciplinary-
clinics/headache-clinic/conditions-treated/cervicogenic-headaches
(7) Daniel Oldfield. (2017). Complete Guide to Tension Headaches.

https://www.painscience.com/articles/tension-headache.php
(8) Hurwitz, Eric L., Peter D. Aker, Alan H. Adams, William C. Meeker, and Paul G.
Shekelle. (1996). "Manipulation and Mobilization of the Cervical Spine." Spine
21.15: 1746-759. Web.
(9) Tuchin, P. J., Pollard, H., & Bonello, R. (2000). A randomized controlled trial of
chiropractic spinal manipulative therapy for migraine. Journal of manipulative
and physiological therapeutics, 23(2), 91-95.
(10)(11) Mayo Clinic. (2015). Thoracic outlet syndrome.

http://www.mayoclinic.org/diseases-conditions/thoracic-outlet-
syndrome/home/ovc-20237878
(12) John Miller. Shoulder Tendonitis. http://physioworks.com.au/injuries-conditions-

1/rotator-cuff-tendonitis
(13) Paine, R. M., & Voight, M. (1993). The role of the scapula. Journal of Orthopaedic &
Sports Physical Therapy, 18(1), 386-391.
(14) Freburger, J. K., Holmes, G. M., Agans, R. P., Jackman, A. M., Darter, J. D., Wallace,
A. S., ... & Carey, T. S. (2009). The rising prevalence of chronic low back pain.

Archives of internal medicine, 169(3), 251-258.
(15) University of Missouri. Mechanical Low Back Pain.

http://shp.missouri.edu/vhct/case1699/3LBPsyndromes.htm
(16) DePuy Synthes Spine. Bulging Disc.

https://www.depuysynthes.com/patients/aabp/understandingconditions/bulg
ingdisc
(17) Laser Spine Institute. Anterior Disc Herniation.

https://www.laserspineinstitute.com/articles/disc_herniation_articles/anterior/
259/
(18) Mayo Clinic. (2015). Spinal stenosis. http://www.mayoclinic.org/diseases-

conditions/spinal-stenosis/basics/definition/con-20036105
(19) Vleeming, A., Schuenke, M. D., Masi, A. T., Carreiro, J. E., Danneels, L., & Willard, F.
H. (2012). The sacroiliac joint: an overview of its anatomy, function and
potential clinical implications. Journal of anatomy, 221(6), 537-567.
(20) Mayo Clinic. (2015). Sacroiliitis.http://www.mayoclinic.org/diseases-

conditions/sacroiliitis/home/ovc-20166357
(21) AAOS (2015). Patellofemoral Pain Syndrome.

http://orthoinfo.aaos.org/topic.cfm?topic=A00680
(22) Waryasz, G. R., & McDermott, A. Y. (2008). Patellofemoral pain syndrome (PFPS): a
systematic review of anatomy and potential risk factors. Dynamic medicine,
7(1), 9.
Images
[1] Helpyourback.org. Lateral Pelvic Tilt. https://helpyourback.org/health/lateral-
pelvic-tilt/
[2] PosteriorPelvicTilt.net. Posterior Pelvic Tilt vs. Anterior Pelvic Tilt.

http://posteriorpelvictilt.net/2015/10/20/posterior-pelvic-tilt-vs-anterior-
pelvic-tilt/
[3] Mayo Clinic. Thoracic Outlet Syndrome. http://www.mayoclinic.org/diseases-

conditions/thoracic-outlet-syndrome/home/ovc-20237878

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What are bones, joints and connective tissues?

What are bones, joints and connective tissues?

What are the Precision Movement ABCs and 4-Step Process?

What are the Precision Movement ABCs and 4-Step Process?

Copyright, Disclaimer, Other Fun Stuff

Copyright © 2019 by Mixed Martial Media Inc. – All Rights Reserved.

No part of this work may be reproduced or transmitted in any form or by any

Published by: Mixed Martial Media Inc.

This program is designed to improve your fitness. Not cure cancer,

I’ve included it to give you deeper insight and understanding into

© 2019 PrecisionMovement.coach Page 3

Part 1: Welcome to Spine Control ......................................................................... 5

Welcome to Spine Control...................................................................................... 6

The Evolution of My Approach to Low Back Pain ............................................... 8

Part 2: Kinesiology .................................................................................................. 11

You. A Kinesiologist. ............................................................................................. 12

Connective Tissues ................................................................................................ 18

Movements & Muscles .......................................................................................... 20

Part 3: Key Concepts ............................................................................................... 25

Precision Movement ABCs ................................................................................... 26

The Precision Movement 4-Step Process .......................................................... 33

Part 4: Overview of the Spine Control Program .............................................. 47

The Progressive 3 Phase Program ..................................................................... 51

Part 4: On Common Disorders and Dysfunctions of the Spine .................. 52

Static Posture ......................................................................................................... 53

Lumbar Spine and Pelvis ...................................................................................... 58

Cervical and Thoracic Spine ................................................................................. 63

To a Spine that Never Fails You .......................................................................... 67

© 2019 PrecisionMovement.coach Page 4

I’ve designed the program with 2 groups of people in the front of my

© 2019 PrecisionMovement.coach Page 6

So was Dr. McGill’s approach to LBP wrong?

If so, why was he so successful?

© 2019 PrecisionMovement.coach Page 7

1985-1999: limited back, hip and shoulder flexibility especially on the

1999-2004: attended the University of Waterloo to study Kinesiology

© 2019 PrecisionMovement.coach Page 8

2014: had a baby, fell madly in love

2016 to this day and beyond: shifted my focus to helping people

© 2019 PrecisionMovement.coach Page 9

How those words funnel down are a wonderful visual representation of

© 2019 PrecisionMovement.coach Page 10

Through a completely organic process, I’d say she’s now able to

This blows my mind.

So does the fact that language is something parents intuitively know

© 2019 PrecisionMovement.coach Page 12

So instead of seeing Spine Control as just another workout program,

To be a kinesiologist doesn’t require you to shell out $20K a year, drink

To be a kinesiologist simply requires you to study the way you move

© 2019 PrecisionMovement.coach Page 13

© 2019 PrecisionMovement.coach Page 14

• Transverse process - bony part that sticks out on each side

• Superior and inferior articular processes - articular surfaces

• Intervertebral foramen - hole between vertebrae where nerves

© 2019 PrecisionMovement.coach Page 15

While the pelvis is mostly thought of as being related to the hips, as

© 2019 PrecisionMovement.coach Page 16

© 2019 PrecisionMovement.coach Page 17

© 2019 PrecisionMovement.coach Page 18

© 2019 PrecisionMovement.coach Page 19