System Reboot: Lower Back & Hips. A live workshop on Zoom.
Your low back might be doing two jobs.
Ninety minutes on the floor with me, live. We'll check how you stand at the start, work through simple positions together, in order, and check again at the end, so you can notice for yourself what changes, if anything.
- When
- Friday, October 23
- Time
- 12:00 to 1:30 pm PT
(3:00 to 4:30 pm ET) - Cost
- $40, with the replay for 7 days
Can't make it live? Sign up anyway. The replay is yours for 7 days.
The idea we'll work from.
I think the legs are meant to support the pelvis, and the pelvis the spine. When that order flips, the low back can end up doing its own job and the job the hips aren't doing. That's how it was for me.
"My back was not actually the problem, my back was the symptom of the problem."Kevin, on The Ashlyn Show
That's a simple way of putting it, and every body is different. But it's the idea every position in this workshop is built on: both sides of your body doing the same thing at the same time, with the legs and hips carrying their share.
What happens in the 90 minutes.
Simple, yet often challenging. There's an easier version of everything, and I'll keep reminding you to do less.
- 01
The check.
Standing with your eyes closed, a slow forward bend and a short walk. You write down what you notice. Nobody else sees it.
- 02
Calm what's overworking.
On the floor, with your legs up on the couch. Your back rests while both sides of your body are put in the same position.
- 03
Wake up what's underworking.
Gentle work for the hips, on the floor and at a wall. About twenty percent effort. Work, not pain.
- 04
Put weight through it.
A chair and a wall sit. Two positions you can take back to your desk.
- 05
The check, again.
Same check, same order, so you can compare for yourself.
- 06
Your questions.
Time to ask about your own back.
What you'll leave with.
- Your own before-and-after check, in your own words.
- A short sequence to repeat at home, with a printable page.
- A clearer picture of how your hips, legs and back share the load.
- The replay, for 7 days.
Is this for you?
Probably yes, if
- your low back feels like it's done all the work by the end of the day
- you've tried a lot of things, and the good feeling doesn't last
- you want to understand why, not just get a list of exercises
- you can get down to the floor and back up, or you're happy to use the chair and wall versions
Probably not yet, if
- anything in the safety box below applies to you right now
- you're pregnant, recently had surgery or are under 18, and your doctor hasn't said movement is okay
Please read this before you sign up.
Call 911 or go to the ER now if you have
- new weakness, numbness or tingling in both legs, or leg weakness that's getting worse
- numbness around your genitals, bottom or inner thighs
- new trouble controlling your bladder or bowels, or new changes in sexual function
- back pain after a recent serious fall or accident
- chest pain or pressure, shortness of breath, or pain spreading to your arm or jaw
If you're having thoughts of harming yourself, call or text 988.
See a doctor before you take part if you have
- fever, chills or feeling generally unwell along with your back pain
- severe pain that started suddenly or is getting worse quickly
- unexplained weight loss, or night pain that doesn't ease in any position
- a history of cancer, osteoporosis, long-term steroid use or a weakened immune system, with new back pain
- pain that's worse when you sneeze or cough, or pain mainly between your shoulder blades
- pins and needles, weakness or a cold feeling down an arm
- pain that isn't improving after a few weeks, or is stopping your day-to-day life
If a doctor has already checked it and said movement is okay, you're welcome to join. If something here applies to you, please get checked before you do the positions. You can still watch.
I'm a movement coach with a kinesiology degree. I'm not a doctor or a physical therapist, and I don't diagnose or treat medical conditions. Education, not medical advice. If something feels wrong, check with your doctor first.
What to have ready.
- A mat or a towel, and enough floor space to lie down
- A couch or a chair, near a clear patch of wall
- A strap, belt or dog leash you can tie off
- Two yoga blocks, or two shoe boxes
- One or two pillows, and some water
Wear comfortable clothes you can lie on the floor in. Bare feet.
Your camera is optional. If you turn it on, set it at about chest height, 8 to 12 feet back, so your whole body is in the frame.
The workshop is recorded so everyone can watch the replay. It mostly shows me teaching. If you unmute with your camera on, you may appear in it. Recording is part of my Terms, which you'll see when you sign up.
Who you'll be learning from.
Kevin Cox, coach
Kinesiology degree (University of Illinois). Coaching since 2011. 15,000+ one-on-one hours.
In 2017 my disc ruptured. It was a 5 lb weight, and then I went out to my car. I had to be carried back into a car.
If your legs suddenly go weak or numb, or your bladder or bowels change, that's an emergency. Go to the ER.
It took me years to understand what my body was doing. Then I saw a drawing of a twisted skeleton. It looked like me. It looked like how I felt.
Do I still have occasional pain? Yeah. But I have the tools to deal with it now, and I'd like to show you how I use them.
I want to be that person for you. The one I needed on that floor.
Questions.
Do I need to be flexible or fit?
No. The positions are simple, yet often challenging, and I'll keep reminding you to do less.
What if I can't get down to the floor?
Most positions have a chair or wall version. You can also watch first and try them later with the replay.
Does my camera have to be on?
No. Cameras and the chat are optional, and your check stays on your own piece of paper.
Is it recorded?
Yes. Everyone who signs up gets the replay by email, and it stays up for 7 days. It mostly shows me teaching. If you unmute with your camera on, you may appear in it.
I can't make it live.
Sign up anyway. The replay link comes by email after the workshop, and it's yours for 7 days.
Will this help my back?
I can't promise what will change. Every body is different. What you'll get is a clear sequence, a way to check yourself, and the why behind it.
I have a diagnosis, like a disc, sciatica, stenosis or scoliosis. Can I come?
If a doctor has checked it and said movement is okay, yes. Go gently, and stop if anything runs down a leg. I don't diagnose or treat anything.
What if something hurts?
Work, not pain. Stop if anything gets sharp, or if pain, numbness or tingling runs down an arm or a leg. Come out slowly by rolling to one side.
What if I feel the same, or worse, afterwards?
That happens, especially when quiet areas wake up. It's useful information, and we'll talk about it. If anything feels wrong, check with your doctor.
How is this different from yoga, Pilates or physical therapy?
Every practice has something to offer, and it's okay to see your doctor or a physical therapist. This is a specific way of looking at how both sides of your body share the load.
Can I get a refund?
All sales are final, as in my Terms. If you can't make it live, the replay is yours for 7 days.
Is this the same as working with you 1:1?
No. The workshop is a general sequence for a group. The 1:1 posture assessment is 55 minutes on Zoom with just me, and I read your posture myself. If you book one within 7 days of the workshop, your $40 comes off the $250.
Where do I get the Zoom link?
In your confirmation email, with the setup list and the waiver to sign before Friday. You'll get a reminder before we start, too.
Save your spot.
System Reboot: Lower Back & Hips. Live on Zoom, Friday, October 23, 12:00 to 1:30 pm PT. $40, with the replay for 7 days.
Save my spot, $40For adults 18 and over. At checkout you'll confirm the safety check and agree to my Terms. Your Zoom link, setup list and waiver come by email.