Core Stability

Do you have a strong core and still have back pain? One of the biggest misconceptions in the health and fitness industry is that core function is about strength. CORE FUNCTION IS ABOUT QUALITY OF STABILITY. Quality of stability comes from integration and balanced function of core muscles. Integrating breathing and core to maintain and regulate intra-abdominal pressure.

  • Stability comes from coordination, not strength

  • Stability comes from the inside out, not the outside in.

  • If you have a strong core and it is NOT coordinated and will function like a flat tire.

Core 360 belt

Have you noticed I'm always digging my thumb  and fingers into my  core?  This is to give me BIOFEEDBACK about pressure.  Am I expanding 360 degrees around.  

You can also do this by placing tubbing around your core (like a belt) and tucking a rolled up sock in each of these 4 locations.  OR, you can use the core 360 belt.  

The core 360 belt is an inexpensive and wonderful tool for learning to create intra-abdominal pressure.  I wear mine while walking, puttering around the house, working out, mobility training etc.  

Better core and breathing improves EVERY MOVE YOU MAKE.

core 360 belt

use affiliate code movement101 for a 10% discount.


5 step method for core stability

5 star rating

Great refresher for breathing

Johannus Olsthoorn

A core exercise to integrate into all activities!

A core exercise to integrate into all activities!

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5 star rating

So great!

Tina Yaskowich

Love it, so informative! The outtakes were awesome too - probably helped to relax the diaphragm too! :-)

Love it, so informative! The outtakes were awesome too - probably helped to relax the diaphragm too! :-)

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Dynamic Neuromuscular Stabilization (DNS)

DNS is a neurophysiological approach to rehabilitation. Developmental Kinesiology. DNS targets global muscle patterns which can be thought of as the "software" of your body (the joints would be the hardware). In essence DNS gives you a software update to improve muscle patterns, core, breathing, joint dissociation, joint stabilization, function, pain & performance The nervous system establishes these basic building blocks of movement during the first critical years of life. Due to injury, habits, sports and our modern lifestyle we need to retrain these basic movement patterns.

Postural Restoration Institute (PRI)

The Postural Restoration Institute® (PRI) was established to explore and explain the science of postural adaptations, asymmetrical patterns and the influence of polyarticular chains of muscles. Their mission is based on the development of an innovative treatment that addresses the primary contributions of postural kinematic movement dysfunction.

DNS for Stability

A blueprint for ideal movement in your brain.

my story

Hi, my name is Michelle. Over the past 25 years, I've taught THOUSANDS of people, in all corners of the world, how to FEEL BETTER, MOVE BETTER and IMPROVE THEIR BODIES. I'm a physiotherapist and clinical instructor at the University of British Columbia. I have a busy clinical practice, teach group classes, and lead workshops for movement enthusiasts. I believe MOVEMENT is YOUR BEST therapy and MOST POWERFUL tool. My mission is to bring you high quality, detail oriented videos, with the most VALUABLE techniques, so that you can begin your journey of REACHING YOUR PHYSICAL POTENTIAL. All bodies and levels are welcome. I hope to see you soon.

  • Registered Physiotherapist

  • Clinical Instructor Faculty of Medicine University of British Columbia

  • Kinstretch Instructor FRCms FRA FR

  • Prague certified DNS practitioner

  • certified Foundation Training Instructor

  • Postural Restoration Institute

  • Fellow Canadian Academy of Manual Therapists

  • Gunn IMS and Acupuncture

The last example above shows optimal intra-abdominal pressure (IAP). Stability comes from the INSIDE out, not the OUTSIDE in (middle example).

The first example shows optimal integration of core muscles (diaphragm over pelvic floor) creating intra-abdominal pressure. The other 3 examples are of non-optimal coordination of core muscles all resulting in a loss of IAP and use of an extension compression stabilization strategy (ECSS).

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Want to get to know the most important muscle in your body?

The Diaphragm

Arguably THE MOST IMPORTANT muscle in your body.  

The diaphragm has 3 functions - breathing, posture ( core) and a sphincter.  Research has shown that the diaphragm is what starts intra-abdominal pressure and core coordination. The diaphragm is your primary muscle of respiration. If breathing isn't normalized no other movement can be. The diaphragm is dome shaped like a parachute and made up of 2 hemi-diaphragms - right and left.  Interestingly, the right is larger, thicker and stronger than the left. The right also has more crural fibres (spinal attachments ) which descend further than the left. The right has better abdominal apposition and drives breathing better than the left.