PREMIUM COURSE
Relieve the pain and symptoms of pelvic torsion with this groundbreaking course. Learn how to apply six distinct exercise groups, each of which plays a crucial role in restoring pelvic balance and postural alignment in a lasting way.
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PREMIUM COURSE Introduction and Overview of the Course
PREMIUM COURSE What is Pelvic Torsion and How Does it Impact the Body?
PREMIUM COURSE The Strange But True Dominance of the RALF Pattern - Updated
PREMIUM COURSE Self-Evaluation to Test for the RALF Pattern - Updated
PREMIUM COURSE Navigating the Pelvic Counter Rotation
PREMIUM COURSE How to Use This Course for Maximum Benefit - Updated
PREMIUM COURSE Somatic Movement Overview
PREMIUM COURSE Somatic Pelvic Rocking
PREMIUM COURSE Somatic Pelvic Tilt
PREMIUM COURSE Somatic Hip Hike
PREMIUM COURSE Somatic Spinal Twist
PREMIUM COURSE Pelvic Counter Rotation Overview - Updated
PREMIUM COURSE Pelvic Counter Rotation - Chair - VERSION B
PREMIUM COURSE Pelvic Counter Rotation - Floor - VERSION B
PREMIUM COURSE Pelvic Counter Rotation - Sofa - VERSION B
PREMIUM COURSE Key Stretches Overview
PREMIUM COURSE Inner Thigh Stretch
PREMIUM COURSE Prone Abdominal and Hip Flexor Stretch
PREMIUM COURSE Hamstrings Stretch
PREMIUM COURSE Quadriceps Stretch - Kneeling on the Floor - OPTION #1
PREMIUM COURSE Quadriceps Stretch - Using an Armchair - OPTION #2
PREMIUM COURSE Gluteal and Deep Hip Rotator Stretch
PREMIUM COURSE Squatting Overview
PREMIUM COURSE Squatting Activation
PREMIUM COURSE Pulsing Squats
PREMIUM COURSE Step Backs
PREMIUM COURSE Deep Squatting Practice
PREMIUM COURSE Advanced Deep Squatting Practice
PREMIUM COURSE Core Strengthening Overview
PREMIUM COURSE Core Single Leg Extensions
PREMIUM COURSE Core Alternating Elbow to Knee Leg Extensions
PREMIUM COURSE Core Double Leg Extensions
PREMIUM COURSE Back Strengthening Overview
PREMIUM COURSE Back Line – Prone Upper Body Lift
PREMIUM COURSE Back Line – Table Top Leg Extensions
PREMIUM COURSE Back Line – Prone Opposite Upper/Lower Body Lift
PREMIUM COURSE Getting Started With Your 30-Day Exercise Schedule - Updated
PREMIUM COURSE SOMATICS ROUTINE
PREMIUM COURSE PELVIC COUNTER ROTATION - VERSION A (Routine only)
PREMIUM COURSE PELVIC COUNTER ROTATION - Chair - VERSION B
PREMIUM COURSE PELVIC COUNTER ROTATION - Floor - VERSION B
PREMIUM COURSE PELVIC COUNTER ROTATION - Sofa - VERSION B
PREMIUM COURSE STRETCHING ROUTINE (with Quadriceps Armchair Option)
PREMIUM COURSE STRETCHING ROUTINE (with Quadriceps Floor Option)
PREMIUM COURSE SQUATTING ROUTINE
PREMIUM COURSE CORE ROUTINE
PREMIUM COURSE BACK ROUTINE
Neuromuscular Therapist and founder of Relieving That Pain Online Courses, Stephen has been helping individuals achieve relief for chronic and recurrent musculoskeletal pain for 30 years.
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Good morning Stephen! I’m starting my last week of the program and am feeling vast improvements – so wonderful!
Do you have a recommendation for maintenance so I can remain in balance?
I’m delighted to hear of your progress! I recommend continuing with the structure of the 30-day schedule so that ALL the exercise groups are part of your ongoing maintenance plan. You may be able to reduce the frequency, reps and number of days you’re doing these exercises, but building them into your daily routine will be the most reliable way to keep pelvic torsion at bay. Maintenance is very individual but absolutely essential.
that makes sense – thanks again for all the help!
Hi Stephen, I also have pelvic floor dysfunction. And have noticed increased tightness in my abdomen however it appears relieved from the stretches. Can I do the stretches daily? Thank you!
The 30-day schedule is a baseline and is designed so that folks aren’t overwhelmed with an unsustainable program. But you can certainly do more stretching if it feels especially helpful. What I have found — and what I think you will discover — is that, as more balanced reciprocal strength and tone is developed throughout the body, the constant need to stretch is reduced. That’s why I included six distinct exercise groups in this course. And while I am not a specialist in pelvic floor dysfunction, these protocols may also benefit this issue.
Thank you! Very helpful
Hi Stephen, thank you for this course, I’ve struggled with recurring hip torsion for many years. I’ve just had an episode which left me unable to walk to 24 hours. I’m slowly getting better and of course have now started your course. Do you have any recommendations for coping with day to day living and working until I feel the benefits of your course? I currently am only pain free lying down or can manage to stand for about five to ten minutes at a time. Sitting is about 3 mins. I need to find a way to work and look after my children without being in constant agony! Any advice would be highly welcome.
I’m so sorry you’re in such discomfort. Being in such an acute stage it’s especially important that you listen very carefully to your body as you perform each exercise. You must make sure to take plenty of rest and recovery time. If any of the stronger exercises seem aggravating, then just repeat the Somatics exercises for a few days and set the rest aside. If you find the Pelvic Counter Rotation (PCR) to be immediately relieving, you could also incorporate that with the Somatics. When we’re in an inflamed state, the body needs extra rest. I hope you can get what you need in this regard!
Hello Stephen, My X-Ray confirmed that I have hip osteoarthritis in both hips, mild to moderate with bursitis in my right hip, that still makes me limp while I walk. Can you please direct me to the best exercises I should do, either in the blueprint postural blueprint/stretching modules? Thank you
Hello Stephen, After thoroughly re-reading your intro I can say that I am definitely in the RALF pattern. I see some improvement with the exercises which I enjoy very much and hope to convince some of my friends to join.
The only other question I have, I believe an X-Ray does not show any issue in my right SI joint. My right leg limp is still very present which could be from my SI joint? Perhaps, I need to consult with a physical therapist locally. Any comments would be appreciated. Merci
A limp can be caused by a number of things but a very common cause is iliacus dysfunction. If you haven’t yet taken advantage of the self-massage component of the bonus course, “Healing the Hidden Root of Pain,” which comes with the pelvic torsion course, I strongly encourage you give it a try. Review and put into practice Phase 1 of that course with particular focus on the right iliacus muscle. In the RALF Pattern, the right iliacus tends to be locked short. As such, it may be failing to lengthen/function when you try to walk, resulting in the limp. Locked short muscles tend to appreciate quite deep manual pressure so when you massage this muscle in the recommended ways in the bonus course, you can use a decent amount of pressure. This often feels deeply relieving. If you perform self-massage on this muscle and notice that the limp feels improved, then we have positive confirmation of right iliacus dysfunction. If so, then this should be incorporated 3 to 4 times per week.
Thank you very much. I will review phase 1 and take more time to self massage the right iliacus muscle. Good day!
Hi Steven,
I had tremendous success with the initial course and loved the idea of the maintenance offered in this course. I’m an avid runner, hiker, and I lift (nothing too heavy); how would you recommend incorporating the Stretching Blueprint into this routine? I do love it!
I’m delighted to hear of your positive results and thank you for the question! It’s an important one!
Here’s how to incorporate the Stretching Blueprint into the routine of the Postural Blueprint: Once you have had time to progress all the way through the Stretching Blueprint, scoring your flexibility for each exercise in the Flexibility Diagnostic template, you then use your scores to build your personalized routine, your Stretching Blueprint. The process of building your Blueprint is precisely described in detail in Module 6, Lesson 43 of the Stretching Blueprint. Your personalized Stretching Blueprint routine, then, can be substituted for, or alternated with, the stretching exercises whenever they appear on the 30-Day schedule of the Postural Blueprint.
I hope that helps!
My hips and torso no longer seem to be twisted all the time but I’m still experiencing the same recurring pain in my right outer hip and near on my right sit bone because my right leg is still desperately trying to fall into an externally rotated position (foot pointing out to the right + it is not external tibial torsion as the external rotation starts right up in my hip socket) which of the exercises do I need to focus on to get it to stop twisting too?
It’s possible that you may need some detailed hands-on work. The adaptations in these areas may have caused some fascial adhesions. If so, these regions would benefit from direct detailed massage therapy. All the exercise protocols remain the same in order to stabilize the patterning.
Hi Stephen!
I am almost done watching all the modules, as I am at module 6 now. I was just wondering, when starting the 30 day routine, am I able to continue with my own personal exercise routine? As of now, I try to get in 2 upper body (mostly arms/lats), and 2 lower body workouts per week, plus it’s a goal to try to walk daily.
Just trying some of the somatic movements today, I am feeling pain in my sacrum area, and on both sides of my tailbone. I think it was the somatic hike that really felt intense to me. Anyway, wondering if I may continue my own routine as well, in addition to this protocol. Thank you in advance!
Generally speaking, you certainly can continue with your own exercise regime… However, during the first week or so I would suggest tapering back your regular routine. This will give your body a better chance to see how it’s responding to these new protocols. And regarding this — “feeling pain in my sacrum area, and on both sides of my tailbone” — I would suggest making the movement smaller and slower and reducing the range of motion. With all the exercises in this program, it’s vital to set aside the “no pain, no gain” mindset and to remain within one’s comfort zone. This is especially true for the Somatic Exercises which are designed to re-pattern the body from the inside out. As your body becomes familiar with these exercise groups, you’ll have a better idea of how to integrate them with your usual routines, and that will promote the fastest and most fruitful progress.
Thank you, sounds very reasonable. I am very hopeful as this is my last resort for my torqued pelvis, which at this point is really becoming a painful disruption in my life.
About other normal daily activities, such as sitting, reclining, driving, sleeping…. I don’t want to ruin any re-patterning by the things I am doing outside of your specified exercises/stretches. They are such a minuscule part of our day, I don’t want to set any progress back by, for example, the way I sit— if this makes any sense. Are there any other things we could be doing to help matters along, outside of the regimen?
And lastly, my muscles, especially lower body are very tight, is it alright for me to stretch on my own or should I strictly do the stretches you suggest in the regimen? I am about to start the 30 days and want it to be as successful and fruitful as possible 🙂
Thanks for your time.
Congratulations on getting to the start of your 30-day schedule! That’s great! By all means you can do additional stretching for the lower body in combination with the stretches in this course. But I would encourage using Active Isolated Stretching, as opposed to static stretching, because this will prevent triggering the protective stretch reflex. I wouldn’t worry too much about “ruining” the re-patterning. It sounds like you’ll be very mindful and vigilant. Just be sure to take breaks from sitting when you can and add whatever additional stretching feels good to do.
At some point you might consider integrating into your regime my course dedicated to Active Isolated Stretching: Stretching Blueprint. The Stretching Blueprint and the course you’re currently taking — the Postural Blueprint — were designed as a continuum and mutually reinforce once another like the strands of a rope. If you’re curious, I offer 7 free lessons excerpted from that course.
Hi Stephen, I finished all the orienting materials and will get started on the 30 day schedule. I see others have asked about continuing with usual strengthening routines. I also have existing stretches I do semi-regularly, including some deep passive hip stretches. Is it OK continue with those while doing this program?
I generally recommend pausing all but aerobic-type exercises for the first couple of weeks so that your body can provide the clearest feedback possible from the new exercise protocols. Deep passive stretching, however, should be fine to continue with if you find it particularly supportive and relieving.
As you move through the program, be sure to listen to how your body responds, and feel free to reach out if you have additional questions along the way.
Thanks. I’m 4 days in and more attuned to sensations right now. I’m feeling a lot more discomfort and ache on my right functionally shorter side, maybe the hamstrings and/or the tendons connecting these muscles to the pelvis. Is it possible for this program to cause this? I’m wondering if shifting the usual pattern might cause this at first for some people?
In the RALF Pattern, it’s common for the right hamstring group to be strained (locked long). This commonly results in the muscle attachments of the right hamstrings at the sit bone to experience symptoms. So I encourage you to be gentle and cautious with this muscle, and also, reduce reps, intensity, and frequency of stretching for it. Try to increase reps, intensity and frequency in areas the have limited range motion but possibly no symptoms. This is how we begin to release the locked short anchors that fix pelvic torsion in place and relieve the strain on locked long muscles such as the right hamstring group.