itsdrcuan

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Hip Hike Endurance Meets Neck Isometrics A deceptively advanced movement with huge neurological carryover. One foot is raised on a block. Knees are softly straight. From here, we perform controlled hip hikes lifting and lowering the pelvis using the stance-side hip only. This is an advanced endurance task. The hip is bearing full bodyweight through a lateral control pattern. Always start assisted and progress gradually, always alongside your managing practitioner. While the pelvis works below, we layer in a lateral neck isometric above. 1️⃣ Hip Hikes & Pelvic Control As the pelvis lifts and lowers, there is subtle lateral tilt combined with micro-rotation. That movement feeds directly into the lumbar spine and up through the thoracolumbar fascia, altering segmental spinal firing patterns. This is not about strength alone. It’s about restoring controlled pelvic ownership under load - a key variable in chronic musculoskeletal pain. 2️⃣ Neck Isometrics At the same time, place your hand against the side of your head and push gently. The head stays neutral. The harder you push, the harder the neck has to resist. This activates the deep cervical stabilisers - longus colli, longus capitis, deep multifidus and the segmental cervical extensors - without joint movement. 3️⃣ Why This Combo Pelvic lateral control below and cervical stability above forces the spine to stabilise neutrally in between. Clinically, this is where meaningful change happens in persistent back, hip and neck pain. 4️⃣ NRE This drill hits multiple layers of Neural Re-Education. NRE is not about chasing fatigue. It’s the assisted relearning of safe, pain-free movement patterns that the brain can trust again. Start small. Stay controlled. Let the nervous system adapt. PMID: 30486819, 40843825, 18441751, 14622823 Enjoy 💪🏽🧠🙌🏽 Disclaimer: this is not medical advice, consult your primary physician before trying anything on my pages. #movemed #whymovementismedicine #moodfollowsmovement #movementlongevity #neuralreeducation nre exercise pain painmanagement chiropractor chiro

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Raised Foot Arm Swing - Ancient Practice, Modern Brain This move takes the timeless Ping Shuai Gong arm swing - a traditional Chinese Qigong pattern used for centuries to improve balance, posture, and circulation - and layers it with a modern, neurological twist (literally). 1️⃣ The Traditional Roots In Ping Shuai Gong, the arms swing in rhythm- forward to shoulder height, then all the way back - in a fluid, meditative flow. The benefits described traditionally align with what modern neuroscience confirms: rhythmic, full-range motion can stimulate joint lubrication, enhance blood flow, and improve brain-body coordination. 2️⃣ Pelvic Twist By standing with one foot raised on a block, we add a subtle but constant 6D pelvic rotation load. This asymmetry lights up deep stabilisers, spinal rotators, and obliques, forcing your nervous system to maintain balance while your upper body moves. It’s no longer just an arm swing - it’s a full-body coordination challenge. 3️⃣ Neurological Explanation The rhythmic swing stimulates sensory receptors in the joints, muscles, and fascia - sending a steady stream of proprioceptive information to the brain. The added pelvic twist changes the input, meaning your brain has to recalculate motor control in real time. This is where traditional movement meets clinical neuroplasticity. 4️⃣ NRE In our Neural Re-Education (NRE) Protocol, novelty is key. We remove repetitive, restricted movement patterns and re-move the body in ways it hasn’t experienced before - safely and with control. 5️⃣ No - the overlay isn’t meant to dismiss Chinese medicine - it’s a playful hook. The reality is that this is both a nod to tradition and a neurological explanation for why it works. We’ve simply added a new layer to make it an NRE-powered brain drill. Enjoy 🫶🏼🫶🏼 Dr Cuan Disclaimer: this is not medical advice, consult your primary physician before trying anything on my pages. #movemed #whymovementismedicine #moodfollowsmovement #movementlongevity #neuralreeducation

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Pelvic Crossover Depressions: Raising the Bar for Hip Control Standing on a block might look basic. But adding crossover depressions turns it into a powerhouse drill for pelvic control, hip health, and brain activation. (The text overlay is obviously satirical. My brother is an epic surgeon, and he would rather you prevent surgery. But whether or not you need surgery eventually, you still want a strong and active body before the surgery. IMHO.) 1️⃣ The Movement Each rep is a challenge for your hip abductors and adductors, glute medius, minimus, TFL, lumborum, and even the deep rotators to keep your pelvis stable while it’s moving in all planes. 2️⃣ Crossing the Midline = Brain Gold Your brain lights up to coordinate left and right hemispheres. It’s a pattern we lose in modern life, which is full of straight lines and symmetrical, repetitive movements (sitting, walking, typing). 3️⃣ Proprioception & Intrinsic Hip Joint Health Dropping the foot requires eccentric control - your hip stabilisers lengthening under load to brake the movement. Lifting it requires concentric power. This eccentric-concentric cycle is critical for joint health, ligament resilience, and maintaining the small proprioceptive feedback loops that tell your brain where your joints are in space. Result? Better balance, fall prevention, and longevity of your hips. 4️⃣ NRE It’s a new movement environment that forces your brain to learn, adapt, and grow. That’s Neural Re-Education in action: breaking old, painful patterns and building new, pain-free, adaptable ones. Because in the real world, movement isn’t symmetrical or predictable. Training your body for six-dimensional, cross-midline challenges = a smarter, more resilient, pain-free you. Enjoy 🫶🏼🫶🏼 ✅ Save this one for later? ✅ Share with someone who needs this. ✅ Don’t forget to follow for helpful tips. Until next time, Dr. Cuan Wayne Disclaimer: this is not medical advice, consult your primary physician before trying anything on my pages. #movemed #whymovementismedicine #moodfollowsmovement #movementlongevity #neuralreeducation #nre #exercise #pain #painmanagement #chiropractor #chiro Welcome to the Movement Channel with Dr Cuan Wayne Coetzee – Chiropractor, author of Why Movement is Medicine, and founder of MoveMed. This content includes elements and text overlays composed of satire (Nobody lost their job in the making of these videos.) This channel shares practical movement strategies aimed at improving body awareness, joint control, and movement confidence. Whether you're navigating persistent discomfort, recovering from injury, or simply aiming to support long-term joint health, these videos are designed to support your journey. Our approach integrates elements of functional rehabilitation, spinal mobility, neural re-education (NRE), and fascia-informed training. Every movement we share encourages novel patterns to support the nervous system’s capacity to adapt and learn. Novelty in movement – a key principle within our clinical framework – can play a supportive role in motor re-learning and neuroplasticity. Neural re-education refers to the guided process of reintroducing efficient, pain-free movement. Expect a variety of drills focusing on proprioception, coordination, balance, core engagement, and integrated full-body movement. This is more than rehabilitation – it’s an exploration of movement intelligence. 📍 For in-person sessions, online coaching and consultations , or access to our full wellness hub www.movemed.co.uk Instagram: @movemeduk Disclaimer: The content shared on this channel is for educational purposes only and should not be taken as medical advice. Please consult your healthcare provider or primary practitioner before beginning any new exercise, especially if you have a history of injury, pain, or underlying health conditions. #fitnessmotivation #tiktok #fyp #viral #trending #explore #foryou #tiktoktrend #tiktokvideo #tiktokcreator #contentcreator #funnyvideos #tiktokchallenge #tiktokers

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Raised-Foot Rotational Spinal Sweep This is more than a forward fold. One foot is raised. Knees stay softly straight. Hands stay together. Rotate towards one side and slowly fold through the hips and spine. Then sweep across the front while maintaining gentle posterior-chain tension before returning upright. Repeat in both directions. Then change the raised foot. 1️⃣ A New Pelvic Starting Position Raising one foot changes the orientation of the hips and pelvis before the movement begins. With the knees softly straight, the hamstrings and posterior chain help control the fold while the pelvis adapts through subtle rotation and tilt. That is why one direction may feel completely different from the other. Not necessarily damaged. Not necessarily blocked. Just different information. 2️⃣ Rotation Meets Controlled Flexion As you fold and sweep, the hamstrings, glutes, spinal extensors, obliques and thoracolumbar tissues all help manage the movement. This can work beautifully as a warm-up or movement snack because it explores flexion, rotation and diagonal control without needing heavy load. It may also highlight side-to-side differences in confidence, control or available range. But it is not a stand-alone diagnostic test for an SI-joint problem. 3️⃣ NRE This is Neural Re-Education. The assisted relearning of safe, pain-free movement through novelty, repetition and control. Persistent pain can make movement more guarded and predictable. So we gently change the environment. The goal is not to force symmetry. The goal is to give the brain more safe movement options. PMID: 19119382, 37315096, 17716819, 33935054 Remember that this is educational content and not personal advice as I have not assessed you. #MovementIsMedicine #NeuralReeducation #MoveMed #MovementLongevity #SpinalMobility

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Single-Leg Lateral Hop 🦘 It looks like a hop. But underneath it is a nervous system predicting, landing, correcting and learning in real time. This is not about jumping high or moving quickly. Slow. Quiet. Controlled. Stand on one leg beside a yoga block (or any object of course). Hop sideways over it and land on the opposite leg. Then pause long enough to feel the foot meet the floor and the rest of the body organise above it. 1️⃣ The Landing Is The Exercise The hop creates the challenge. The landing creates the training. Your foot, ankle, knee, hip and trunk must absorb force and stabilise you on one leg. Lateral landings create different balance and loading demands from forward hopping, which is exactly why this familiar movement can become such a useful movement exploration. The goal is not speed. The goal is to land and own the position. 2️⃣ Feet, Vision And Attention Barefoot or barefoot-style footwear can increase direct sensory feedback and change how the foot interacts with the ground. However, it is not automatically the best or safest option for everyone! Moving from side to side also changes the visual scene across your field of view. That self-generated optic flow becomes part of the sensory information the brain uses alongside vestibular and body-based feedback to organise balance. Feel the ground. Notice the landing. Let the body correct itself. 3️⃣ NRE This is Neural Re-Education. The assisted relearning of safe, pain-free movement through novelty, repetition and control. PMID: 28090004, 33756408, 35210998, 35798797 Remember that this is educational content and not personal advice as I have not assessed you. #movemed #whymovementismedicine #moodfollowsmovement #movementlongevity #proprioception

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Neck Isometric Meets Hip Hike This is one of the original MoveMed movement snacks. One foot stands on a yoga block. The other leg hangs freely. Knees stay softly straight. Drop the pelvis below horizontal. Then hike it as high as you can. At the same time, press the side of your head into your hand without allowing the head to move. The neck looks still. The system underneath it is anything but still. 1️⃣ Hip Depression Meets Hip Elevation The planted leg becomes the foundation. As the opposite side of the pelvis lowers and rises, gluteus medius and minimus help control the pelvis in the frontal plane. Gluteus maximus, tensor fasciae latae, adductors, quadratus lumborum and the trunk muscles all contribute to organising the movement. Deeper muscles also help steer and stabilise the hip. These include piriformis, obturator internus and externus, superior and inferior gemelli and quadratus femoris 🤓 They do not work as isolated switches. They work together to control the hip joint and femoral position while the pelvis moves above it. 2️⃣ A Still Neck On A Moving Base The cervical muscles generate force without visible neck movement. Isometric neck training can help build cervical strength and endurance when appropriately prescribed. Every hip drop and hike changes the mechanical and sensory information coming from below. The trunk makes subtle corrections while the neck maintains its position against resistance. 3️⃣ NRE This is Neural Re-Education. The assisted relearning of safe, pain-free movement through novelty, repetition and control. For some patients in clinic, this has been a useful way to explore persistent neck or pelvic discomfort from a completely different starting point. It is not a cure or a universal prescription. It is a novel movement option that may help interrupt rigid, repetitive patterns and build confidence through the whole movement chain. Enjoy 😊 PMID: 33344003, 26032283, 29364754, 28623390 Remember that this is educational content and not personal advice as I have not assessed you. #movemed #whymovementismedicine #moodfollowsmovement #movementlongevity #neuralreeducation

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Raised-Foot Spinal Rotation Sweep This is not just a forward fold. One foot is raised. Hinge through the hips and allow controlled spinal flexion. Rotate towards the opposite leg. Hold the outside of the shin lightly. Then sweep the free arm overhead as you explore the available rotation. Change sides. Change feet. Never force the range. 1️⃣ Flexion Meets Rotation This combines hip hinging, spinal flexion and rotation in one flowing pattern. The hamstrings and glutes control the hinge while the obliques, spinal extensors and deeper trunk muscles coordinate the rotational sweep. The hand on the shin is not there to wrench you further. It simply offers gentle support while you explore your own controlled end range. 2️⃣ Raised Foot Elevating one foot changes the starting position of the hips and pelvis before the sweep begins. We call this the MoveMed 6D pelvis. It is an educational way of describing how both sides of the pelvis must adapt through subtle rotation, tilt and load transfer when the base becomes uneven. One direction may feel tighter, weaker or less familiar. That is useful information. But it does not diagnose an SI joint problem or damaged tissue by itself. 3️⃣ NRE This is Neural Re-Education. The assisted relearning of safe, pain-free movement through novelty, repetition and control. Flexion is one of the movements many people learn to fear after back pain. So we do not avoid it forever and we do not force it recklessly. We reintroduce it gradually. The goal is not maximum range. The goal is more confident movement options. PMID: 31775556, 21392871, 37315096, 17716819 Always educational content only and not personal advice as I have not assessed you. #movemed #whymovementismedicine #moodfollowsmovement #movementlongevity #SpinalMobility

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Hip Locomotion Drill 🚂 This is one of those movements that looks almost too simple to matter. One foot stays planted on the block. The opposite leg hangs freely and travels forwards then drops, then backwards and up as the pelvis hikes, drops and reorganises around the stance hip. Hip mobility. Pelvic endurance. Balance. Coordination. All happening at once. 1️⃣ The Stance Hip Is The Anchor The leg on the block is doing far more than holding you up. Gluteus medius and minimus help control pelvic drop and stabilise the femoral head within the hip joint. Gluteus maximus, TFL, adductors, QL and the deep external rotators all help steer the pelvis while the opposite leg moves freely. The deeper rotator system includes piriformis, obturator internus and externus, superior and inferior gemelli and quadratus femoris. This is not just strength. It is precision under load. 2️⃣ Locomotion Without Travelling The hovering leg moves forwards and backwards. Iliopsoas, rectus femoris, sartorius, gluteus maximus, hamstrings and the deep rotators all contribute as the hip alternates between flexion and extension. Meanwhile, the stance hip receives constant proprioceptive information and has to control your weight from one repetition to the next. You are practising locomotion without actually going anywhere. 3️⃣ NRE This is Neural Re-Education. The assisted relearning of safe, pain-free movement through novelty, repetition and control. Most people rarely explore the hip independently from the knee or ankle. This drill changes that. PMID: 32269857, 34550889, 36552918, 38444567 Remember that this is educational content only and not personal advice as I have not assessed you. #movemed #whymovementismedicine #moodfollowsmovement #movementlongevity #hipmobility

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Sciatica Myotomal Oscillation Drill The neurology behind this is, quite frankly, epic. Stand tall with the knees softly straight. As one ankle dorsiflexes and lifts the forefoot, the opposite ankle plantarflexes and presses down. It looks almost too basic to matter. But underneath the movement, your brain and spinal system are rapidly alternating between two different muscular and neurological strategies. 1️⃣ Two Myotomal Patterns One Rhythm As the foot lifts, tibialis anterior leads the movement with help from extensor hallucis longus and extensor digitorum longus. This dorsiflexion pattern is commonly associated with the L4 and L5 nerve roots and travels mainly through the deep fibular nerve. As the opposite heel rises, gastrocnemius and soleus produce plantarflexion with help from the deeper calf and foot-support muscles. This pattern is commonly associated with S1 and S2 through the tibial nerve. Myotomes are not perfectly isolated switches. There is overlap and individual variation. That is exactly what makes coordinated movement so interesting. 2️⃣ Tiny Gait Cycle Without Travelling The front shin helps clear the foot during walking. The calf helps control and propel the body from the ground. This drill rhythmically alternates between those two jobs without taking a single step. It is timing. Reciprocal control. Postural feedback. And rhythm. 3️⃣ NRE This is Neural Re-Education. The assisted relearning of safe, pain-free movement through novelty, repetition and control. Persistent or recurrent pain can make movement guarded and predictable. This gives the nervous system a low-load pattern that is familiar enough to feel safe but unusual enough to demand attention. One tiny movement snack. An entire walking conversation. PMID: 35561698, 30194250, 25126066, 19289550 Remember that this is educational content and not personal advice as I have not assessed you. #movemed #whymovementismedicine #moodfollowsmovement #movementlongevity #sciatica

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Penguin Pelvis Meets Neck Isometrics 🐧 This is one of those MoveMed movement snacks where the body and brain have a proper conversation. Knees softly straight. Ankles quiet. No calf bouncing. You gently hike one side of the pelvis, then the other. Left. Right. Repeat. At the same time, you press your head into your hand without letting the head visibly move. Simple to watch. Very different to feel. 1️⃣ Pelvic Endurance The Penguin Pelvis is a hip hike endurance drill. You are not lifting through the ankles. You are asking the pelvis, hips, deep stabilisers, glute medius, quadratus lumborum, deep rotators and spinal system to keep working. Going to form failure means you stop when the movement quality drops. Not when you are destroyed. When the body starts borrowing from the wrong places, the set is done. 2️⃣ Neck Isometrics On A Moving Base The neck isometric asks the cervical muscles to generate force while the head stays still. This can be useful for neck strength, control and confidence. But now we are adding it on top of a pelvis that is constantly changing position. A game changer for neck pain and movement longevity. 3️⃣ NRE This is part of Neural Re-Education. The assisted relearning of safe, pain-free movement through novelty, repetition and control. And in collaboration with trauma therapy, this is where the conversation gets really important. Emotional stress, trauma and chronic pain can influence each other. Stress can increase protective tone. Pain can increase threat. Threat can change how safe the body feels. So this is not “trauma stored in one muscle”. It is a gentle way to give the body safe movement input while the nervous system learns that movement can be controlled, calm and non-threatening again. Movement does not replace therapy. But it can support the body while deeper therapeutic work happens. PMIDs: 38111090, 8059270, 35710510, 12759322, 21227522 Always educational and informative content only. #MovementIsMedicine #NeuralReeducation #MoveMed #MovementLongevity #trauma @Caroline Middelsdorf

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Full Range Calf Raise (MoveMed 8) This is not just a calf raise… This is full-chain loading from the ground up. Barefoot. Toes on the edge of a step or block. Drop the heel down into dorsiflexion… then rise up into full plantarflexion. This is where strength meets mobility. 1️⃣ Full Range Mechanics & Posterior Chain Loading Starting position: metatarsal heads supported, heel dropping below the step into dorsiflexion. This lengthens the entire posterior chain gastrocnemius, soleus, Achilles tendon, calcaneus and plantar fascia. From there, you press through the big toe and forefoot into full plantarflexion, lifting the heel high. That’s full shortening after full lengthening one of the most powerful ways to build tissue capacity. Neurologically, the calf complex is primarily supplied by S1–S2 via the tibial nerve. So this is not just muscular it’s segmental input into the nervous system. 2️⃣ Foot Strength, Arch Control & Load Transfer Barefoot changes everything. You’re now asking the intrinsic foot muscles and arch system to actively stabilise instead of relying on external support. The foot has multiple joints designed to adapt and absorb load but modern footwear often reduces variability. This drill restores that variability. 3️⃣ NRE This is Neural Re-Education. We’re taking the body through full range, under control, with progressive load. By alternating the weight from side to side, you subtly change pelvic loading and force distribution. By alternating legs, you expose each side to slightly different demands. This creates variability, improves coordination and helps the brain relearn strong, efficient, pain-free movement patterns. Simple movement. Deep adaptation. PMID: 28145739, 32658037, 16288943, 24028383, 30113521, 27195735 Remember that this is educational content and not personal advice as I have not assessed you. If you have Achilles, foot or lower limb issues, please work alongside your healthcare professional before progressing loading. #MovementIsMedicine #NeuralReeducation #FootStrength #CalfRaise #MoveMed

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Radial Nerve Mobilisation Meets 6D Pelvis This one looks subtle. It isn’t. It is a very clean combination of pelvic asymmetry below and upper-limb neural movement above. 1️⃣ The 6D Pelvis The raised foot changes the base before you even start. Because one side is elevated, the pelvis is forced into a subtle asymmetrical hold. Glute med and min, TFL, deep rotators, QL, deep trunk stabilisers and the wider lumbopelvic system all have to work in a slightly different sequence to keep you centred. That is why it feels so neurologically rich. For people with chronic pain, this matters. A lot of persistent pain patterns are not just about weakness or stiffness. They are about a nervous system that needs a new, safe movement experience. 2️⃣ Radial Nerve Mobilisation At the top, the arm and neck are doing a classic nerve mobilisation bias. Looking over the shoulder while internally rotating the same arm, extending the elbow and flexing the wrist creates a gentle neurodynamic load through the upper-limb nerve bed, with a radial nerve bias. This is not a stretch. It is a movement exploration. The goal is not to force sensation. The goal is to let the system glide, load and de-threaten safely. 3️⃣ Why This Helps The combination is powerful because it gives the brain layered information all at once - proprioceptive, motor and sensory. The more safe and novel the input, the more opportunity there is for the system to update an old map. 4️⃣ NRE This is Neural Re-Education. The assisted relearning of safe, pain-free movement through novelty, repetition and control. One nervous system learning to trust movement again. That is the point. PMID 22402638, 15891982, 20972340, 20395306, 20615749, 22630613 Enjoy 💪🏽🧠🙌🏽 Disclaimer: this is not medical advice, consult your primary physician before trying anything on my pages. #chiro #neuroplasticity #pain #doctor #longevity