Spinal dysfunction is the result of cumulative microtrauma caused by:

  • impairments in alignment
  • stabilization in movement patterns of the spine.

Note:  For exercises it would be recommended getting an evaluation by a physical therapist. Exercises should help reduce pain. If symptoms intensify, please STOP, correct form, or modify exercises.

Centralization Principle

Centralization describes a phenomenon where pain originating from the spine and referred distally, moves, or retreats back towards the midline of the spine in response to repeated movements or guided positioning. The pain often diminishes or is eliminated entirely.



Posterior Pelvic Tilts 






  • Lie flat on your back with your legs bend and both feet flat on the ground
  • Rotate hip upwards towards your head flexing your abdominals and flatting the lower back
  • Hold for a few seconds and return back to neutral position
  • Lie flat on your back with your legs bent and your feet flat on the floor and hip-width apart, arms by your sides.
  • Push your heels into the floor as you lift your pelvis up off the floor until your upper body and thighs form a straight line.
  • Hold for 2 seconds, lower down slowly, and repeat 8 to 12 times.
SIngle Knee to Chest
  • Lie flat on your back with both legs in an extended position keeping your hips level and low back on the ground
  • Bend one knee bring it to the chest, hugging that knee
  • Stay in the hold position for 10-30 seconds


Single Leg Raise
Single Leg Raises
  • Lie on your back with your left knee bent and leftfoot flat on the floor.
  • Raise your right leg so it’s in line with your left thigh.
  • Push your hips up, keeping your left leg elevated.
  • Pause and slowly return to the starting position.
  • Switch legs and repeat.