Self-paced learning
All modules are self-directed and require no equipment. Explore by topic or start from the beginning.
Foundations
An introduction to the muscles, fascia, and structures that make up the core system. Explains the roles of the transverse abdominis, multifidus, pelvic floor, and diaphragm without assuming prior anatomy knowledge.
Foundations
Most core anatomy education overlooks the diaphragm. This module explains how the diaphragm contributes to spinal stability through intra-abdominal pressure regulation, and why breath mechanics matter for everyday movement.
Workplace
Examines what happens to the lumbar spine during prolonged sitting, how muscle activity patterns shift, and what types of positional variation affect spinal load distribution over time. Applicable to any desk or seated work context.
Daily Movement
A series of guided movement awareness exercises performed lying down. These are not strengthening exercises. They are designed to help you notice how your pelvis, spine, and breath interact in a low-load environment.
Daily Movement
Covers the mechanical principles involved in lifting objects from the floor, a shelf, or a car trunk. Explains what the core is doing during each phase of a lift and how breath timing relates to load management.
Daily Movement
Long periods of standing distribute load across the spine and lower limbs in ways that vary depending on posture and movement habits. This module examines those patterns and introduces the concept of positional variation as a practical tool.
Breathing
Different breathing strategies recruit different muscles. This module maps common breathing pattern variations to their effects on thoracic mobility, pelvic floor tension, and overall core coordination. Observable in everyday situations.
Workplace
The moments between positions — getting up from a chair, reaching across a desk, turning while carrying something — involve more core coordination than the positions themselves. This module focuses on those transitions.
All modules are educational in nature and are not intended as medical advice, diagnosis, or treatment guidance. If you are experiencing pain or physical symptoms, consult a qualified healthcare professional. This training is designed for general educational purposes.
