Back Pain

This is a fabulous exercise for improving posture by encouraging the drawing back of the shoulders and scapulars. On a subtle level is also excellent for opening the chest/heart space. This area often becomes closed off and constricted in those suffering with low self confidence and self worth. Traits which often under pin addictive, binge and secretive eating habits.

Prone Cobra







1 – Lie face down with your arms at your sides.

2 – As you inhale, pick your chest off the floor while simultaneously squeezing your shoulder blades together and rotating your arms out so that your palms face away from your body with your thumbs pointing up to the ceiling.

3 – keep your head and neck in neutral alignment, with your toes on the floor.

4 – You should feel the muscles between your shoulder blades doing the work. If you feel stress in the lower back, squeeze your butt cheeks together prior to lifting your torso.

5 – Hold until you need to breathe out, exhale as you lower your torso to the floor.

Excerpt taken from How To Eat Move And Be Healthy by Paul Chek. For more guidance contact our CHEK Practitioner Here.


HBPN Talk Isbourne

We love this simple core conditioning exercise from our favourite mentor Paul CHEK,  featured in How To Eat Move And Be Healthy. If you want a flat abdomen and a healthy functional inner unit you have to get back to basics and learn to switch those key muscles back on!

4 Point Vacuum

Assume a kneeling position with your hips over your knees and your shoulders over your hands. With your spine in neutral alignment, elbows pointing backwards take a deep breath in and let your belly drop down towards the floor.

As you Exhale and draw your belly button in toward your spine, while keeping your back in the start position, breathing out slowly for the count of 5 seconds.

Then repeat by slowly breathing in again and allowing the belly button to drop. Perform this exercise for 2 minutes.


Let us know how you get on in the comms box below!

Many of our clients in our clinic have issues with posture; one of the most common postural issues is rounded shoulders or what we call upper crossed syndrome. This can lead to many problems like a forward head posture creating headaches and neck pain, rounded or protracted shoulders which can cause shoulder pain and upper back pain. This exercise is great to help combat this very problem.

What is it good for?

  • Builds postural strength in the spine and helps to correct posture
  • Helps to correct postural issues in the cervical spine.
  • Helps to strengthen the muscles of the shoulder girdle to ‘retract’ / pull the shoulders back
  • Great for the health and correct movement of the shoulders, neck, head and spine
  • Good for helping to reduce pain symptoms in the shoulders, upper back and neck
  • Can help to strengthen the Glutes to support the lower back

So even though this exercise uses no weights, it is highly beneficial and produces great results.

How does this exercise carry over into everyday situations?

It helps to strengthen the postural muscles in the neck, shoulders, back and hips. To bring about a more upright posture, which is a lot less stressful for the body to maintain.


How to perform it.

  • Led on your front, gently squeeze your glutes (butt muscles) and gently lift your back up off the floor
  • Keep facing the ground, chin tucked in
  • With your arms at a 45° angle to your sides, gently lift them off the floor
  • Palms facing outwards
  • Hold for 15-30 seconds / Rest for 15 seconds / repeat 6 times

Key points.

  • Always face down to the ground to help the muscles in the back of the neck
  • Stop before you lose form
  • If it cause pain or discomfort stop the exercise immediately
  • Always get assessed by a medical or corrective exercise professional before doing any type of exercise

Physical pain can be caused by myriad of interrelating issues none of which may stem from the spine itself. That’s because the body has an intricate system of pain referral sites. Did you know that the colon actually reflexes to the lumbar spine? So chronic constipation can often be a contributor to low back pain. Getting to the root of your pain is key to resolving the symptoms.                                                                                           

Step 1 – More of the Same + More of the Same = More of the Same!

This may sound obvious but when you are in pain it is often difficult to think outside of the box. If you are visiting a therapist repeatedly, yet the pain keeps returning, if you are eating a particular food and the pain always get worse afterwards, if you are training at the gym but the exercises aren’t easing the pain, then something needs to change.

Step 2 – This for That Approach

Would you put the roof on a new house before you had built the walls, the foundations? No of course not, there would be nothing to hold the roof in place! Yet when it comes to our health we often overlook the foundations in favour of a ‘This for That’ approach. We take this tablet to ‘fix’ that pain, or see this therapist to fix that injury.

These tools can be hugely beneficial but can only truly be effective when the 6 Foundations for Health (thinking, breathing, moving, eating, drinking and sleeping) are in place otherwise the pain just keeps coming back.

Step 3 – If You’re Not Assessing, You’re GuessingCHEK Assessment

Imagine you had to go and buy someone a whole new outfit for them to wear for a specific event. The only problem is, you have no idea if they are male, female, tall, short, well built, slight built, age, colour preference, event for which they are needing the outfit etc… you get the general idea. Without knowing any of this you couldn’t successfully purchase a whole new outfit for this person.

The same applies to your health, if you are not having a detailed and comrehensive assessment to help create a plan for your specific health needs, it will only lead to guessing. You will end up eating the wrong foods, doing the wrong exercises and getting limited if no results.

To truly heal your pain for good, you MUST know what is driving it, otherwise how can it be resolved? As a CHEK Practitioner we are taught to assess every aspect of what makes you who you are insuring nothing is missed so that you can enjoy a PAIN FREE body.

For more information on the CHEK Assessment and 6 Foundational Principles for Health contact Adrian and enjoy a FREE 20 minute Skype or Telephone Consultation.