Corewalking Podcast: A Step in the Right Direction
54 episodes - English - Latest episode: 2 months ago - ★★★★★ - 64 ratingsChronic pain? We know all about it and have both dealt with it in the past. And we decided to dedicate a podcast to dealing with aches and pains that seem to persist. We also just love to talk about anatomy, sports, walking, foods that can help you heal faster, how to get your best sleep, etc.
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Episodes
Hypermobility
February 22, 2024 14:02 - 1 hour - 56.6 MBIn this episode, Jonathan and Alex discuss: Yoga and flexibility versus mobility Is hypermobility hereditary? Muscle adaptation Muscle imbalances in cyclists Back muscles and their responsibility in other injuries Supplements for hypermobility Hypermobility's effect on internal organs Glutes and their importance with regards to hypermobility Kettlebell training
Posture
October 17, 2023 02:19 - 1 hour - 62.1 MBThis episode covers: The role of the latissimus dorsi and other back muscles in posture Having good posture all the time is a lot of work The role of quads and hip flexors in good posture Barefoot versus running shoes in the gym The T12-L1 junction and how to open up the middle back Posture, breath and physical energy About letting the arm hang from the shoulder and getting into athletic position How to learn to walk well for better overall physical f...
Running
April 12, 2022 16:06 - 51 minutes - 94.4 MB-Proper running posture (and who actually needs to learn it) -Running shoes and barefoot shoes -IT band issues -Other running injuries -Breath, thoracic spine and running -Meditation and exercise for wellness
Cycling
February 10, 2022 19:23 - 1 hour - 117 MBIn this podcast: We discuss finding the optimal cycling posture for riding a bicycle pain-free. We offer advice about how to best align each part of the body on a bike, from the feet all the way up to the head. We talk about cycling gear, and the types of bikes out there and which might best suit you. What is the benefit of electric bikes?
Relaxation: technique or lifestyle?
November 15, 2021 21:35 - 53 minutes - 99.2 MBJonathan and Alex are back at it talking about relaxation. Some of the topics we discuss in this episode: • Lifestyle changes you can make to reduce stress • Walking or biking as a form of meditation • The fascinating subject of ASMR • Moving toward a relaxing standing posture • Constructive rest and exercises to help the body relaxed • Relaxation "toys"
Healing Foods
October 14, 2021 13:26 - 49 minutes - 91.1 MBWhat we talked about: why the contents of Jonathan's midday smoothie are pure health; the anti-inflammatory properties of turmeric, raspberries and parsley; ways to boost your immune system through whole foods; the health benefits of juicing watermelon with its seeds and rind; medical mediums; why everyone needs to up their spice game; finding the right balance between junky food and foods that deliver pure health.
Bridge Pose
December 09, 2020 18:58 - 47 minutes - 66 MBIn the episode, Jonathan and Alex talk about the proper to rise into bridge pose and remain in the asana properly aligned. They go on to discuss what a student can learn from bridge pose, whether it is having her seat 2 inches from the ground or pushing way up through the pelvis. What does bridge pose have to do with standing and walking properly aligned? That’s in there too. And they talk about some of the myriad variations bridge pose can be done in and whether there are “therapeutic” uses...
Bridge Pose and Inner Thigh Muscles
December 09, 2020 18:58 - 47 minutes - 66 MBIn the episode, Jonathan and Alex talk about the proper to rise into bridge pose and remain in the asana properly aligned. They go on to discuss what a student can learn from bridge pose, whether it is having her seat 2 inches from the ground or pushing way up through the pelvis. What does bridge pose have to do with standing and walking properly aligned? That’s in there too. And they talk about some of the myriad variations bridge pose can be done in and whether there are “therapeutic” uses...
Deconstructing Down Dog
November 09, 2020 19:36 - 47 minutes - 65.1 MBIn this episode we looked one of the most visited postures in the yoga world, downward facing dog. We talk about its numerous benefits, both physical and mental when practiced regularly. We also talk about how to slowly build up your downward dog practice for it to become a resting pose. It wouldn't be a Corewalking Podcast episode if we didn't speak about alignment so we focus on placement of hands and feet and how indicative your dog is of your standing posture.
Downward Facing Dog
November 09, 2020 19:36 - 47 minutes - 65.1 MBIn this episode we looked one of the most visited postures in the yoga world, downward facing dog. We talk about its numerous benefits, both physical and mental when practiced regularly. We also talk about ow to slowly build up your downward dog practice to let it one day become your resting pose. It wouldn't be a Corewalking if we didn't speak bout alignment so we focus on alignment of hands and feet and how indicative your dog is of your standing posture.
Tennis elbow is not all about tennis
October 02, 2020 15:22 - 50 minutes - 69.9 MBIn this episode: -What biking has to do with tennis elbow, or lateral epicondylitis -The fragile elbow's function, mechanics, and anatomy -The wrist's and shoulder's role in elbow pain -Exercises and stretches to appease angry tendons in the elbow -Tennis elbow surgery: necessary or not? -How to cure your lateral or medial epicondylitis and make it disappear forever (it takes work and core)
The "Tennis" Elbow Conundrum
October 02, 2020 15:22 - 50 minutes - 69.9 MBIn this episode: -What biking has to do with tennis elbow, or lateral epicondylitis -The fragile elbow's function, mechanics, and anatomy -The wrist's and shoulder's role in elbow pain -Exercises and stretches to appease angry tendons in the elbow -Tennis elbow surgery: necessary or not? -How to cure your lateral or medial epicondylitis and make it disappear forever (it takes work and core)
Ankles, Arches and Achilles
September 01, 2020 11:04 - 48 minutes - 67.1 MBToday's topics of discussion: • The set-up of the hinge joint that is the ankle • Does the ankle rotate? • Muscles involved in moving the ankle – and the importance of their tone • The value of swelling and compression in healing from injury • Tracking, bodywork, calf raises and other exercises for ankle protection and stability • Core, core, core – even for ankle strength • Ankle replacement, ankle fusion and other ankle surgeries
The Ankle Hinge
September 01, 2020 11:04 - 48 minutes - 67.1 MBToday's topics of discussion: • The set-up of the hinge joint that is the ankle • Does the ankle rotate? • Muscles involved in moving the ankle – and the importance of their tone • The value of swelling and compression in healing from injury • Tracking, bodywork, calf raises and other exercises for ankle protection and stability • Core, core, core – even for ankle strength • Ankle replacement, ankle fusion and other ankle surgeries
The ankle and the Achilles tendon
September 01, 2020 11:04 - 48 minutes - 67.1 MBToday's topics of discussion: • The set-up of the hinge joint that is the ankle • Does the ankle rotate? • Muscles involved in moving the ankle – and the importance of their tone • The value of swelling and compression in healing from injury • Tracking, bodywork, calf raises and other exercises for ankle protection and stability • Core, core, core – even for ankle strength • Ankle replacement, ankle fusion and other ankle surgeries
Checkmating knee pain
July 02, 2020 08:55 - 54 minutes - 75 MBA few things we discuss in this episode: • The anatomical highway interchange that is the knee • The rotational capability of the knee and why it is important to the health of that joint • The muscles that provide support for the knee joint and exercises for their balanced tone • The kinds of injuries that can occur in the knees • What to take into account when considering serious knee surgery • Posture, posture, posture • Exercises that can relieve knee pain and make your knee...
Checking in with knee pain (and checkmating it)
July 02, 2020 08:55 - 54 minutes - 75 MBA few things we discuss in this episode: • The anatomical highway interchange that is the knee • The rotational capability of the knee and why it is important to the health of that joint • The muscles that provide support for the knee joint and exercises for their balanced tone • The kinds of injuries that can occur in the knees • What to take into account when considering serious knee surgery • Posture, posture, posture • Exercises that can relieve knee pain and make your knee...
Why Do My Knees Hurt?
July 02, 2020 08:55 - 54 minutes - 75 MBA few things we discuss in this episode: • The anatomical highway interchange that is the knee • The rotational capability of the knee and why it is important to the health of that joint • The muscles that provide support for the knee joint and exercises for their balanced tone • The kinds of injuries that can occur in the knees • What to take into account when considering serious knee surgery • Posture, posture, posture • Exercises that can relieve knee pain and make your knee...
The Glutes
June 02, 2020 13:12 - 1 hour - 82 MBIn this episode: • We differentiate between the three gluteal muscles • The birth of the gluteus maximus and the importance of the gluteus medius and gluteus minimus • Everyone's need for a bigger butt • Why the gluteus maximus becomes underactive; the relationship of the hamstrings to the gluteus maximus • How muscles balance in the glutes can alleviate knee pain • The glutes' role in proper posture for optimal pain relief • Exercises to for balance and strength in the gluteal...
The Gluteal Complex
June 02, 2020 13:12 - 1 hour - 82 MBIn this episode: • We differentiate between the three gluteal muscles • The birth of the gluteus maximus and the importance of the gluteus medius and gluteus minimus • Everyone's need for a bigger butt • Why the gluteus maximus becomes underactive; the relationship of the hamstrings to the gluteus maximus • How muscles balance in the glutes can alleviate knee pain • The glutes' role in proper posture for optimal pain relief • Exercises to for balance and strength in the gluteal...
The case for strong and active glutes
June 02, 2020 13:12 - 1 hour - 82 MBIn this episode: • We differentiate between the three gluteal muscles • The birth of the gluteus maximus and the importance of the gluteus medius and gluteus minimus • Everyone's need for a bigger butt • Why the gluteus maximus becomes underactive; the relationship of the hamstrings to the gluteus maximus • How muscles balance in the glutes can alleviate knee pain • The glutes' role in proper posture for optimal pain relief • Exercises to for balance and strength in the gluteal...
Sciatica and Piriformis Syndrome
May 01, 2020 19:38 - 58 minutes - 80.8 MBWhat we talk about: • The coronavirus lockdown • The relevance of the proximity of piriformis and the sciatic nerve in sciatica • It's all about diagnosis (and self-diagnosis) • Why posture, movement patterns and muscle tone matter with sciatica and piriformis syndrome • The gluteal muscles and their relationship to sciatica/piriformis syndrome • The importance of nerve flow • Surgery and its effects on the piriformis and sciatic nerve • Treatments for piri...
The Hip Socket
April 01, 2020 12:08 - 56 minutes - 78.1 MBThis episode features Alex and Jonathan chatting about: -The anatomy of the hip socket and the importance of the alignment of the femur head within it -The effect of external rotation on the muscles surrounding the hips -The capital importance of muscle tone in the maintenance of healthy joints -Hip replacement surgery: the good and the bad and how to avoid as long as possible -Is it better to be tight-hipped or open-hipped? -The pros and cons of stretching on muscle mass -Exer...
Sitting: The New Smoking
January 28, 2020 17:42 - 44 minutes - 61.4 MBIn this episode, we gab about: -Chair yoga -Modern sedentary culture -Different types of seats and how to best use them -How to treat chairs so as not to sit in them all day -Illnesses linked to excessive sedentarism and lack of movement -Tips to combat sitting too long
Episode 17: Sitting: The New Smoking
January 28, 2020 17:42 - 44 minutes - 61.4 MBIn this episode, we gab about: -Chair yoga -Modern sedentary culture -Different types of seats and how to best use them -How to treat chairs so as not to sit in them all day -Illnesses linked to excessive sedentarism and lack of movement -Tips to combat sitting too long
Let The Shoulder Hang
December 06, 2019 08:32 - 1 hour - 95.3 MBThis episode features: The evolution of our hanging shoulder The shoulder and its relationship to the pelvis The shoulder's role in sports injuries The chest muscles and their relationship to the shoulder Upper back muscles involved in the shoulder's proper functioning The rotator cuff Exercises to loosen, balance and strengthen the shoulder Why we need another shoulder episode
The Shoulder
December 06, 2019 08:32 - 1 hour - 95.3 MBThis episode features: The evolution of our hanging shoulder The shoulder and its relationship to the pelvis The shoulder's role in sports injuries The chest muscles and their relationship to the shoulder Upper back muscles involved in the shoulder's proper functioning The rotator cuff Exercises to loosen, balance and strengthen the shoulder Why we need another shoulder episode
The Shoulder Hangs
December 06, 2019 08:32 - 1 hour - 95.3 MBThis episode features: The evolution of our hanging shoulder The shoulder and its relationship to the pelvis The shoulder's role in sports injuries The chest muscles and their relationship to the shoulder Upper back muscles involved in the shoulder's proper functioning The rotator cuff Exercises to loosen, balance and strengthen the shoulder Why we need another shoulder episode
Baby Development
November 06, 2019 14:11 - 58 minutes - 80.5 MBWe are talking about babies today, more specifically: • Baby's developmental milestones (crawling) • Walking and standing your children up • Car seats, Bumbo seats, strollers, Exersaucers, etc... And their effect on baby's development • Baby exercise • Babies and sleep • Diapers and elimination
Baby's First Steps
November 06, 2019 14:11 - 58 minutes - 80.5 MBWe are talking about babies today, more specifically: • Baby's developmental milestones (crawling) • Walking and standing your children up • Car seats, Bumbo seats, strollers, Exersaucers, etc... And their effect on baby's development • Baby exercise • Babies and sleep • Diapers and elimination
How Do You Sleep?
October 17, 2019 12:14 - 48 minutes - 67.5 MBSleep and chronic pain, so much to talk about. Here's how the conversation breaks down: • How sleep helps the body heal and repair and the effect chronic pain has on this magic power • The most beneficial position for sleeping • Ideal (and much less so) conditions for going to sleep • How much sleep do we need and is age a factor in the amount of sleep we require? • Exercise and its effects on sleeping • Accessories and methods that aid in getting a good night's sleep ...
Anxiety
October 02, 2019 13:23 - 50 minutes - 69.5 MBIn this episode, Alex and Jonathan exchange ideas about: • Jonathan's social anxiety • Methods and tips to deal with social anxiety • Anxiety and its relationship to the sympathetic nervous system • Chronic pain, anxiety and the exercises you can do for those econditions • Physical cues to detect anxiety • Can Corewalking help to relieve anxiety?
What Shoes Should I Wear Today? (Part II)
July 09, 2019 02:32 - 29 minutes - 24.9 MBIn this episode: -The importance of posture and its direct relationship to foot health -How walking barefoot is the best way to care for your ailing feet -Other types of foot care to counter the negative effects of wearing shoes all the time -Pronation and supination and whether shoes can help -Sports, Lebron James, orthotics and how to use them properly -The effects of poor foot health on the rest of the body -The evil of flip-flops
What Shoes Should I Wear Today?
June 13, 2019 15:25 - 32 minutes - 28.6 MBIn this episode Jonathan and Alex talk about: -Jonathan's love of shoes -How bad shoes are for you and your feet -Barefoot shoes versus supportive shoes -Running shoes and their effect on running technique -Foot care for wearing constrictive and narrow shoes -The benefits of having multiple pairs of shoes to wear regularly
Stuck in the Sympathetic Nervous System
May 01, 2019 14:08 - 45 minutes - 41.8 MBIn this episode: -The divisions of the human nervous system -Homeostasis, or balance, and the function of the nervous system in maintaining it -Fear, flexion, the psoas, pain and their relationship to nervous system imbalances -Exercises for restoring balance to your nervous system
The Quadratus Lumborum
April 03, 2019 13:28 - 31 minutes - 27.5 MBIn this episode: -Where is the quadratus lumborum and what is its function in the body -The effects of a tight quadratus lumborum on posture -The relationship of the quadratus lumborum (QL) to other muscles in the pelvic bowl -Issues with right- or left-hand dominance and how it affects the QL -Exercises to release and strengthen the QL for better physical functioning
Muscles: Function Follows Form
February 04, 2019 18:55 - 47 minutes - 43.7 MBIn this episode: -The shapes and forms of different muscles -How the form of a muscle is based on its function in the body -Why we should aim to develop long, pliable muscles rather than trying to build hard muscle -How subtle changes in exercises can target different muscles -Tips and tricks to avoid injury when performing daily tasks like cooking
Muscles Do What?
February 04, 2019 18:55 - 47 minutes - 43.7 MBIn this episode: -The shapes and forms of different muscles -How the form of a muscle is based on its function in the body -Why we should aim to develop long, pliable muscles rather than trying to build hard muscle -How subtle changes in exercises can target different muscles -Tips and tricks to avoid injury when performing daily tasks like cooking
The Cervical Spine and the Neck
January 16, 2019 04:15 - 48 minutes - 44.8 MBIn this episode, Alex and Jonathan talk about: • The cervical spine's job of holding up the head • The direct relationship of the pelvis to the cervical portion of the spine • The suboccipital muscles and the importance of their muscle tone in achieving good posture • The design of the shoulder girdle and and how it should function in contrast with what conventional wisdom tells us • The freedom of rotation of the cervical spine and the dangers it brings with it • Core streng...
The Cervical Spine
January 16, 2019 04:15In this episode, Alex and Jonathan talk about: • The cervical spine's job of holding up the head • The direct relationship of the pelvis to the cervical portion of the spine • The suboccipital muscles and the importance of their muscle tone in achieving good posture • The design of the shoulder girdle and and how it should function in contrast with what conventional wisdom tells us • The freedom of rotation of the cervical spine and the dangers it brings with it • Core streng...
The Cervical Spine
January 16, 2019 04:15In this episode, Alex and Jonathan talk about: • The cervical spine's job of holding up the head • The direct relationship of the pelvis to the cervical portion of the spine • The suboccipital muscles and the importance of their muscle tone in achieving good posture • The design of the shoulder girdle and and how it should function in contrast with what conventional wisdom tells us • The freedom of rotation of the cervical spine and the dangers it brings with it • Core streng...
Breathe Better!
December 16, 2018 14:15 - 49 minutes - 46.6 MBIn this episode: -What is the thoracolumbar junction of the spine? -The curves of the spine (kyphosis and lordosis) -The relationship of the spinal muscles and the abdominal muscles -The effect of tight muscles at the thoracolumbar junction, like hamstrings, on breathing -Exercises to loosen and strengthen the muscles of the back -Releasing the spinal muscles release to get a fuller and better breath -How optimizing the way you stand, walk and sit can help you find your best br...
Breath and the Middle Back
December 16, 2018 14:15 - 49 minutes - 46.6 MBIn this episode: -What is the thoracolumbar junction of the spine? -The curves of the spine (kyphosis and lordosis) -The relationship of the spinal muscles and the abdominal muscles -The effect of tight muscles at the thoracolumbar junction, like hamstrings, on breathing -Exercises to loosen and strengthen the muscles of the back -Releasing the spinal muscles release to get a fuller and better breath -How optimizing the way you stand, walk and sit can help you find your best br...
Free Your Breath To Live Better!
December 16, 2018 14:15 - 49 minutes - 46.6 MBIn this episode: -What is the thoracolumbar junction of the spine? -The curves of the spine (kyphosis and lordosis) -The relationship of the spinal muscles and the abdominal muscles -The effect of tight muscles at the thoracolumbar junction, like hamstrings, on breathing -Exercises to loosen and strengthen the muscles of the back -Releasing the spinal muscles release to get a fuller and better breath -How optimizing the way you stand, walk and sit can help you find your best br...
People Can't Breathe
December 16, 2018 14:15 - 49 minutes - 46.6 MBIn this episode: -What is the thoracolumbar junction of the spine? -The curves of the spine (kyphosis and lordosis) -The relationship of the spinal muscles and the abdominal muscles -The effect of tight muscles, such as the hamstring, at the thoracolumbar junction on breathing -Exercises to loosen and strengthen the muscles of the back -Releasing the spinal muscles release to get a fuller breath -How optimizing the way you stand, walk and sit can help.
Sacrum: Spine or Pelvis?
November 29, 2018 20:12 - 44 minutes - 47 MBIn this episode: • What and where is the sacrum • The sacrum and its relation to the curves of the spine • Jonathan's four favorite joints and how they support the entire body • The shoulder girdle and its relation to the sacrum • Effects of a tight piriformis and a tight psoas • Backbends in yoga and how they affect the sacrum
The Sacrum: Spine or Pelvis?
November 29, 2018 20:12 - 44 minutes - 47 MBIn this episode: • What and where is the sacrum • The sacrum and its relation to the curves of the spine • Jonathan's four favorite joints and how they support the entire body • The shoulder girdle and its relation to the sacrum • Effects of a tight piriformis and a tight psoas • Backbends in yoga and how they affect the sacrum
The Sacrum and the Lumbar
November 29, 2018 20:12 - 44 minutes - 47 MBIn this episode: • What and where is the sacrum • The sacrum and its relation to the curves of the spine • Jonathan's four favorite joints and how they support the entire body • The shoulder girdle and its relation to the sacrum • Effects of a tight piriformis and a tight psoas • Backbends in yoga and how they affect the sacrum
Surgery is for Real!
November 05, 2018 16:19 - 46 minutes - 40.6 MBIn this episode, we talk about: -Jonathan's knee surgeries and how they could have been avoided -Orthopedic surgeries, such as knee and hip replacements and whether or not to have them -Failures and complications of certain orthopedic surgeries -Complications that arise from general anaesthesia -How to prepare your body, or prehab, for surgery -Maintaining physical strength in order to withstand and rehabilitate from surgery and age gracefully
Forward Head Posture
October 05, 2018 21:37 - 45 minutes - 41.3 MBIn this episode, we discuss: What exactly the head is doing anatomically Why virtually everyone has forward head posture The curve of the neck, its responsibilities with regards to the head and how the muscles of shoulder affect the relative weight of the head Why sitting makes forward head posture even worse What long-term issues can arise from forward head posture, such as kyphosis and TMJD Ways to begin getting your head to a better place