I prescribe strength exercises for the vastus medialis whenever a client comes to me with knee pain and it always helps. It might not completely rid the person of knee pain because, as mentioned, there can be other factors at work. But sometimes it’s all that’s needed.

Whenever you have joint pain, start with the simplest solution first. Strengthening the vastus medialis muscle should be your first line of attack.

The lowest portion of the vastus medialis, closest to the inside of the patella, is thought to contain fibers that run in a more oblique direction than other parts of the muscle. These vastus medialis obliquus (VMO) fibers are often mentioned in clinical settings as being the ones that are typically weakest and most difficult to recruit. The jury’s still out with regard to the possibility that those VMO fibers even exist because anatomists have had a tough time finding them on cadavers.

In the past, trainers and physical therapists often used the leg extension exercise to strengthen the vastus medialis. On paper, this approach seemed valid. However, in practice it rarely helps and sometimes exacerbates the problem due to the large shear forces that accompany the leg extension movement.

The best exercise I’ve found to increase the strength of the vastus medialis, and maybe the VMO (if those fibers exist), is the step-down. It effectively strengthens the vastus medialis without putting excessive strain forces on the patellar tendon. When you perform the step-down correctly, you’ll feel tension directly on the inside of the knee, in the vastus medialis.

The video below shows the proper technique for the step-down. But before you watch it keep these three points in mind.

1. Perform the exercise slowly: it’s not easy to target the vastus medialis so you must move slowly to develop the mind-muscle link you need to activate the correct fibers. Push through the ball of the foot on your working (elevated) leg throughout the contraction.

2. Hold weights if necessary: if you can easily perform 15 reps without feeling much tension in your vastus medialis, you’ll need some external load. Start light, maybe a pair of 20-pound dumbbells if you’re a strong guy, and work up from there.

3. Stop if the exercise causes more pain: prescribing rehab exercises is rarely simple since your problem might be more complex than one exercise can fix. With the step-down, or any other rehab exercise, if you experience more knee pain after the exercise you should not continue. You should feel less pain and more strength around your knee after each set is finished.

Step-Down: perform 3 sets of 15 reps with each leg, every other day, until the knee pain goes away.

Finally, I’ll be covering all of my best joint rehab exercises in my seminar in Phoenix, AZ on February 2-4. To find out more seminar details, click this link.

Stay Focused,
CW

Thanks,
Andrew

CW Answer: Thanks for your support Andrew and I’m stoked that you like Huge in a Hurry.

First off, most avid lifters have some level of disc herniation (bulge). My friend and colleague, Dr. Stuart McGill, works with many NFL players and he constantly sees disc problems. Or put another way, he constantly sees NFL players who play with herniated discs. I don’t have the hard numbers, but I’d guess that the majority of all NFL players probably have some type of disc herniation, even if they’re not symptomatic. You can include me in that category.

In other words, you can have a herniated disc and not even know it. The good news for the small fraction of you who don’t have a disc problem is that this information will still apply to you. I follow the same technique and core activation protocols whether or not a client comes to me with back pain. Prevention is key for those who aren’t injured because it’s very likely that you will herniate a disc unless you get your training parameters right.

There are three important steps to follow when performing any leg exercises, or any strength exercise in general, when you’re experiencing back pain.

Step #1: Improve tissue health and mobility
When your back is aching you can be sure there’s compensation going on in multiple muscles throughout your body. If you have pain in your left low back I’ll bet your left hamstrings and calves are tight as guitar strings. You must loosen the fascia covering those muscles so they can move freely.

That’s why you should start each workout with the golf ball foot roll as popularized by Anatomy Trains author, Thomas Myers. Stand barefoot and roll the bottom of your right foot over a golf ball with as much pressure as you can withstand for 30-60s with each foot. This relaxes the fascia from your calves all the way up to the back of your neck. Focus on the sorest spots since they need it most. Then, foam roll your spinal erectors, quadriceps, IT band, glutes and calves.

Step #2: Activate your core and lats
Before each set of a leg exercise perform the side plank with rotation. This is one of the most beneficial activation exercises you can do to protect your back and remove stress from your aggravated disc. The benefit of this exercise is that it activates the muscles in your quadratus lumborum (QL) and lats, two muscle groups that are essential for spinal stability.

I recommend you perform 3-5 slow, intense reps of the side plank with rotation on each side before every set of leg exercises (squat, deadlift, lunge, etc).

Step #3: Focus on single leg exercises that don’t cause pain
When you’re experiencing radiating pain from a disc herniation, most physical therapists will recommend that you stay away from two-legged exercises such as squats and deadlifts. I agree with that cautious approach.

So, if you’re following the workouts in Huge in a Hurry and have an injured disc, replace all traditional squats and deadlifts with single leg versions of each. A back squat can be replaced with a single leg squat or lunge; a deadlift is replaced by a single leg deadlift. Do your best to stick to the same other parameters for that workout.

For example, if a workout calls for 40 total reps for the back squat with a load you can lift 10-12 times for the first set, simply replace the back squat with a single leg squat or lunge and follow the same protocol.

However, there are two important points to keep in mind. First, just because it’s a single leg exercise doesn’t mean your nagging disc will approve of your choice. Any exercise that causes immediate pain should be avoided or you should reduce the load. Second, I talk a lot about lifting fast in Huge in a Hurry but that advice goes out the window when you’re dealing with an injury. Perform each rep slow and controlled and focus on keeping your core and glutes tight.

Now, what you do outside of the weight room is just as important. In fact, it’s probably more important. There are 168 hours in a week. So if you lift for four hours each week that leaves you 164 hours where you can really aggravate your discs.

That brings me to step 4…

Step #4: Maintain lordosis throughout the week while sitting
I herniated a disc at L5 back in 2001 when I was doing heavy back squats. Since that time I’ve managed to keep it under control, even in the face of nonstop strength training. However, it wasn’t until this last year when I finally fixed the problem.

How did I do it?

I made a point to maintain the inward curvature of my low back (ie, lordosis) whenever I was sitting. I realized the time I sat at my desk or on an airplane or driving to clients was constantly aggravating my decade-old disc injury. The solution is as simple as rolling up a large towel and placing it between your low back and whatever chair you’re sitting in.

Follow these four steps and you’ll allow the disc to heal without losing any significant strength or muscle.

Stay Focused,
CW

Eric Cressey is one of the few people I keep in my circle of advisors. He’s been training, studying, lifting and writing with passion and enthusiasm that’s rare in this field. Cressey Performance is definitely a place to check out if you’re in the Massachusetts area. So if you missed part I of my interview with him, be sure to check it out here.

Now we’ll pick up the rest of his interview where Eric discusses his awesome new training manual, Show and Go, for a bigger, stronger, healthier body.

CW: I got a good laugh reading your statement in the introduction of Show and Go. You said, “This book is for people who give a sh*t.” Care to elaborate?

EC: I was actually pretty excited to be able to swear whenever I wanted; I guess that’s the beauty of self-publishing!  Rather than reinvent the wheel, I’ll share a little excerpt from the text that I think will answer the question:

““…you’ll find that the tone of this manual is much less conversational and entertaining, and much more “troubleshooting” and “do this and get diesel.” Fortunately, just as you’re more tolerant to cursing, you’re also more tolerant to training programs that will challenge, educate, and motivate you to all news levels of strength, performance, and health. My feeling is that you didn’t purchase this e-book to be entertained; you purchased it to get direction and results.

“In the program that follows, I can do a lot more in terms of exercise variety, at least within the confines of what “typical” gyms’ equipment selections allow. I can build more “on the fly” strength tests into the programs on top of the already-challenging loading protocols. I can include both 3- and 4-day-a-week training programs to accommodate your unique schedule. I can provide exercise alternatives if you lift somewhere that doesn’t have all the equipment you’d need to perform the program as-written. And, I can create an online video library to make it easier for you to see the exercises and learn some of the exact coaching cues we use with our athletes at Cressey Performance.

“Additionally, self-publishing affords me several luxuries; most notably, I have no restrictions on the length of the text. I can write as much or as little as I want – and basically do whatever is required to make the program exactly what I want it to be. Exercise descriptions aren’t limited to a certain number of sentences, and if I want to include seven exercises in a specific day’s session instead of six, for instance, it’s okay. I can also include ready-to-use templates that you can print out and take with you to the gym to record weights used, whereas traditional books are never conducive to this. Rather than do just one chapter on nutrition, I (thanks to the help of Brian St. Pierre) can have an entire supplemental product that could be an exhaustive resource in itself.

“And, on perhaps the most badass note, instead of just exercise photos for demonstrations, you’ll find an entire video library where you can view the proper technique for every single exercise in the Show and Go program. That’s about 175 exercises – which constitutes just enough on-camera time to qualify me for an Oscar in the “Best Performance by a Balding Meathead Strength Coach” category. Assuming an average of 12-15 seconds per video, you’ve essentially gotten yourself the equivalent of a 35-45 minute DVD on top of all this programming and my charming wit and personality.”

CW: Ha! Well said. So what kind of results can guys expect on this program? Is Show and Go for females, too?

EC: We put a big group of “guinea pigs” through the program with some outstanding results.  It wasn’t uncommon to see increases of 80 pounds and more on the squat and deadlift, with improvements about half those amounts on bench pressing and chin-up totals (understandably smaller, given the smaller window of adaptation for upper body strength).  We had people drop more than 25 pounds and 5% body fat while on the program, and we had scrawny guys who gained as much as 24 pounds in the four months.  It came down to what their starting goals were, and how they attacked things nutritionally on the side.  We even had many athletes who used this program in conjunction with their sports training – from endurance competitors to rugby players – with excellent improvements.

The cool thing is that literally every single one of these “guinea pigs” made a point of noting how much better they felt; they improved mobility and moved more fluently by the end of the program.  This is a stark contrast to the aches and pains you normally see with programs geared toward performance improvements; the program not only improved performance and made people bigger, stronger, and leaner; it also helped set the stage for healthy future training.

It’s definitely a good fit for females looking to take things to the next level.  We had several females go through the program with outstanding results – and in particular, we saw a lot of girls banging out a lot of chin-ups! Here’s a testimonial.

“My fiance, Mathew, and I completed Eric’s 16-week Show and Go program in June.  We were both extremely pleased with our results. I increased my squat by 55lb, my deadlift by 33lb, my 3-rep maximum chin-up by 12lb, my bench press by 8lb and my standing jump by 7.5”- great results in just 16 weeks.

This is the first intensive strength program I have undertaken. The program will produce amazing results if you are completely committed, determined and motivated for the 16 weeks. I even managed to complete my training with international travel and demanding work pressures. Mathew was an ongoing source of support and this program highlighted the importance and value of a committed and motivated training partner.

As a female who up to three years ago focused their entire fitness regime on cardio, I highly recommend Eric’s program and his strength and conditioning expertise for maximizing strength gains and sculpting a lean physique.”

Cassandra Lees
Port Moresby, Papua New Guinea

CW: Thanks for the interview!

I give Show and Go my highest rating. It’s one of the most complete programs I’ve seen in years. If you’re ready to take your body to the next level, and fix a nagging joint or two, be sure to check out his program at $50 off HERE.

Stay Focused,
CW

So now I’ll pick up on the night of day 2 of my vegetable juice fast. (I didn’t give you all the details of day 2 in part I.)

The first day, as mentioned, was a little rough. I was as hungry as an angry boar by mid afternoon but I stayed busy enough to fight off the hunger pangs. On day 2, my hungry was more manageable. By evening I decided it was time to replenish my muscles. I was leaner by day 2, for sure, but I felt pretty weak. So at 7pm on day 2 I did a circuit of 10 kettlebell swings, 10 clap push-ups, and 5 pull-ups for 10 rounds. I was weaker than normal but my endurance was up to par, maybe even a little higher. This was a pleasant surprise.

Immediately after the workout I drank 2 scoops of Sun Warrior protein with 8 branched-chain amino acids (BCAAs) and jumped in the shower. Thirty minutes later I was sitting at Chaya Venice, one of my favorite local restaurants. I started off with a big salad and then followed it up with fresh fish, steamed vegetables, wild rice and cheesecake for dessert. I normally don’t eat like this at dinner time (too many carbs and calories) but I think I could’ve eaten twice as much as I did. Nevertheless, I kept the reigns pulled in a bit since I wasn’t sure how my gastrointestinal (GI) tract was going to respond to an influx of real food.

After the meal my stomach still felt pretty flat, my muscles were full, and my brain was thrilled with the decision to start eating again. That night I didn’t eat anymore food, I just drank water since I was super thirsty. Indeed, the 36-hour fast followed by a good workout made my muscles soak up those nutrients at dinner which, in turn, used up a lot of water for glycogen replenishment. It was important that I kept drinking more water because my muscles needed it. The more water you can stuff into your muscles, the better, since it triggers anabolism. That night I had a little trouble falling asleep – even with a big meal – so I took ZMA before bed. I also measured my waist.

The next morning (day 3), I woke up and immediately measured my waist. It had actually dropped 1/16″ from the night before. That might not sound like much, but I was expecting it to be higher due to the big nighttime meal. It wasn’t. So this leads me to my first valuable piece of info that I want to share with you.

Tip #1: When you have a huge, calorie-infused meal coming up (birthday or any type of celebration where you want to indulge in rich food) it’s wise to perform a vegetable fast for two days (36 hours) leading up to the indulgence. Before you head out for dinner, perform a challenging, full-body workout with short rest periods. This will further deplete your glycogen stores which will make your muscles more sensitive to the food you eat. After all, the key to getting leaner is to make the calories you eat go into your muscles instead of your fat cells.

Tip #2: Follow a 2-day vegetable juice fast to improve your GI health. I’ve never had any real problems with GI health, but the vegetable juice fast significantly improved it. How do I know? First off, the meal I ate the night of day 2 would’ve normally made me feel stuffed and I would’ve had stomach distention immediately after and until bedtime. I didn’t have either because the fast apparently made my GI tract produce more digestive enzymes (just like it claims).

Tip #3: A vegetable juice fast can immediately decrease inflammation in your joints. I injured my hip and SI joint 8 years ago. Since that time I feel soreness and tightness in my left hip and low back as soon as I get out of bed. When I woke up on day 2 of the vegetable juice fast that pain was gone. The influx of vegetable juice, and subsequent lack of foods that can trigger inflammation (dairy, beef, etc.), decreased inflammation throughout my body.

Over the last few months I’ve been experimenting with a 2-day vegetable juice fast with many of my clients. Before you give it a shot I want to mention a few key points. First, if you’re a guy who’s hellbent on getting bigger and stronger, fasting for that long probably isn’t a good idea. For you I recommend a 1-day fast because whatever strength/muscle you lose will be minimal and easy to regain. The next day, get back to your higher-calorie plan. Second, I don’t recommend a juice fast with any fruits since your blood sugar will get thrown out of whack due to an excessive amount of simple sugars. I tried a day of juicing nothing but fruit a few years back and it made my muscles and body feel as weak as a newborn kitten and it was disastrous on my blood sugar. The vegetable juice fast didn’t affect my blood sugar, even though I was ravenously hungry the first day.

In the first installment I mentioned three vegetables that I used for the fast: celery, carrots, and beets. One important point about beets – they often give your urine a reddish tint by the end of the first day. I had one client get pretty scared because he thought it was blood. I wasn’t, and the reddish tint is harmless. However, you can alternate between the veggie drink I mentioned in part I and this drink:

3 large celery stalks
2 large carrots
1 large cucumber
Pinch of sea salt (optional)

(Any vegetables will work. The two drinks I mentioned suit my palate, and most of my clients like them so I’ve been sticking with them. As long as you juice veggies every 3-4 hours, and add a pinch of sea salt, you’ll reap all the benefits.)

Now, whenever a client needs to improve digestion, decrease inflammation, or boost overall health, I put them on a 36-hour vegetable juice fast. The second night consists of an intense workout followed by a large, healthy meal to boost their metabolism and replenish glycogen. Plus, I’ve seen some fat burned during those two days, too. And we all can use more of that!

Stay Focused,
CW

To stay lean and healthy, I can sum up a lifelong nutritional strategy in one sentence: consume vegetables all day long with some lean protein. Veggies reduce inflammation, fight cancer and every disease, and they’re loaded with nutrients your body needs to keep your good hormones up and bad hormones down.

But there’s a problem: I despise eating vegetables. Sure, I wave a big ol’ veggie flag because my clients’ results depend on eating plenty of them, but in my own life I’ll freely admit that my intake is woefully inadequate. So I recently took it upon myself to change my ways.

You see, I don’t despise vegetables for the typical reasons. The taste and texture don’t bother me. In fact, I can’t think of a vegetable that I wouldn’t eat. But I never eat enough of them because, well…they take too long to eat. Heck, I enjoy steamed broccoli, but put a big bowl of it in front of me and the first thing that comes to mind is: I should be working on an article or answering emails or cleaning my office. Also, my body needs a lot of calories. So if I’m going to take the time to eat a meal I better get everything I need: plenty of protein, healthy fat, and some carbs.

Now, the fact that cruciferous vegetables take so long to consume is one of the many reasons why they’re so great for burning fat and improving gut health. When you eat slowly it gives your gut time to send a signal to your brain that you’re getting full. And eating slowly improves gut health because it allows your body plenty of time to release digestive enzymes. Chewing thoroughly is an essential component of overall health, and you definitely can’t eat a bowl of broccoli quickly.

I knew all this, of course, but it didn’t matter. I still wouldn’t eat them in any quantity that’s sufficient.

This spring and summer were hectic as hell for me. I devoted virtually all of my time to work projects instead of running by the ocean or training on the rings at Santa Monica beach. And I could feel the toll it was taking on my body. My digestive health wasn’t up to par, even though I always take HCl with every meal. My energy was low, even though I eat plenty of berries and lean protein. And I was having trouble concentrating, even though I take a handful of herbs and vitamins each day. I needed to make a dramatic change fast, so I decided to do a vegetable juice fast, just for kicks. Now, it wasn’t a “fast” in the strictest sense of the word, but it was damn close – especially for a guy like me who lives to eat all day long. If I wasn’t going to eat veggies, then was just gonna drink the damn things.

I know what fasting does for body, both good and bad, but I had to give it a shot because the potential negatives weren’t important to me at this point in my life. There only two not-so-cool side effects of short-term fasting: it’ll impede strength and muscle growth. No guy ever got big or strong by starving himself. But I wasn’t looking to get bigger or stronger, I just wanted to feel better and give my organs a break. Plus, I’d been studying up on fasting for the last year and I wanted to experience the adventure myself. I’ll never recommend any diet, supplement, or nutrition strategy without giving it a trial run. Fasting appealed to me because it can detoxify your body, reduce insulin, boost growth hormone, and increase glucagon.

I don’t eat to live, I live to eat. So if I can pull off a veggie fast, anyone can.

So I bought a juicer.

Like any purchase I make, I always do research first. I don’t care about price as much as I care about quality. Based on consumer reports and recommendations from my Birkenstock-wearing friends, I chose the Juice Fountain Elite by Breville. And yes, at over $300 a pop it’s one of the more expensive juicers on the market (funny how it always ends up that way). However, my client Ralek Gracie has juiced more fruit and veggies than anyone I know and he has a Jack LaLanne Juicer. That juicer only runs $100, and since a guy like Ralek wouldn’t use anything that sucks, I’ll have to say that it’s probably a good option. Plus, you can find it at Target.

Before I bought the juicer I spent a few weeks sampling different vegetable juice concoctions at the local juice bar. One drink that suited my palate was a carrot/beet/celery combination. So after buying a juicer I went to the local farmer’s market and bought a bunch of those veggies. I also know that just drinking vegetable juice will not provide your body with enough sodium, and since Celtic Sea Salt is one of the healthiest salts on earth I bought some of that too. Finally, I knew I needed some fiber because one of the downfalls of juicing a vegetable is that you lose all of it. But I had plenty of Mila on hand, my favorite fiber source since it contains plenty of magnesium, omega-3s, and antioxidants, too.

Juicer? Check. Veggies? Check. Sea Salt? Check. Mila? Check. Now I was ready to start juicing! (Well, not that kind of juicing.)

For two days this is was my routine.

8AM – Juice two large carrots, three large celery stalks, and one beet (stem included). This makes about 12 ounces of juice which I added a pinch of sea salt to. I drank the juice, then I followed it up with a scoop of Mila mixed in 10 ounces of water.
11AM – Juice two large carrots, three large celery stalks, and one beet. Add a pinch of sea salt.
2PM – Juice two large carrots, three large celery stalks, and one beet. Add a pinch of sea salt.
5PM – Juice two large carrots, three large celery stalks, and one beet. No salt.
8PM – Drink one scoop of Mila mixed in 10 ounces of water.

In addition to the protocol I drank an additional 50 ounces of water. Your total daily water intake (including the veggie juice and Mila) should equal half your body weight in ounces. The above protocol gives you 68 ounces of water, so if you weigh 200 pounds you’ll need 32 more ounces of water to fulfill your hydration requirement.

Now I’ll tell you what I experienced.

Day 1: This day was, well, interesting. First, I got a nagging headache in the afternoon. I never, ever get headaches so this was definitely due to the fast. But I didn’t consider it a bad thing, just a side effect of drastically changing my diet and reducing my overall caloric intake. In fact, I expected a headache. My overall energy was pretty good, surprisingly. My cognition felt weird, though, like I was living in someone else’s body. Nevertheless, I got a lot of writing done that afternoon because the fast didn’t make me lose any mental acuity. The only real problem occurred when it was time to go to bed. You see, my body didn’t want to go to sleep – at all. Sleep is something I never have a problem with. Luckily, I anticipated this. I started my fast on Saturday because I didn’t have anything significant to do on Sunday. Taking 10 grams of glutamine or ZMA helps most people get to sleep when they’re nutrient deprived. I knew this, but I just wanted to tough it out. Plus, it allowed me to catch up on a lot of reading.

Day 2: As soon as I woke up I noticed two things. First, my waist was noticeably smaller (it dropped 3/4″). Second, the joint pain I usually have in my left hip when I get out of bed was gone. I wasn’t too hungry when I woke up, either. I went outside and did a full-body cardio circuit, and then I started the protocol over again. I didn’t have a headache on this day, my overall hunger was tolerable, and by afternoon my vision was sharper, my skin looked healthier, and I had enough energy to do everything I needed to do. I had a little trouble getting to sleep so I took ZMA. It helped but my sleep still kinda sucked.

In part II I’ll outline what else I experienced on this fast, how long I stayed on it, and why it’s become an integral part of my client’s nutrition plan.

Stay focused,
CW

Here’s a situation I’ll bet you’ve experienced many times.

You run into an old friend. That friend recently started working out again and he or she is looking more fit. So you ask your friend how things are going with the exercise program and he or she replies, “It was going great. But now I have this shoulder pain that I can’t get rid of.”

Or maybe it’s a neck, knee, or low back problem?

More importantly, maybe that “friend” is you?

The truth is, virtually everyone will eventually suffer with some type of joint pain or physical limitation. And I really mean everyone.

In the spring of 2007, Debbie Siebers, a worldwide fitness expert who’s been featured on The Swan and the creator of the immensely successful Slim in 6, hired me to help her correct some nagging injuries. Her right shoulder and upper back were bugging her, and she suffered with occasional back twinges and zingers that just wouldn’t go away. (Yep, even fitness experts can throw things out of whack.) She tried everything: chiropractic adjustments, physical therapy, massage, and acupuncture, just to name a few. She got some temporary relief, but only for a few hours, or if she was lucky, a day. In the end, nothing ultimately worked.

Debbie heard about the success I’ve had working in Los Angeles with everyone from elite athletes to the average Joe and Jane. Even though I’m known in many circles for helping people build size and strength, joint rehabilitation takes up most of my time these days. Yes, joint problems are more prevalent than ever.

So I put Debbie on a program comprised of movement drills that she could do at home. Within 30 days, she restored mobility, gained strength, and was pain-free. She was so pleased with her results that she asked me to help her bring a training-based joint therapy program to the masses. I, of course, agreed that such a product is long overdue.

Before I go any further, let me explain why the other types of therapy she tried didn’t work.

Most joint pain is due to a lack of mobility, a lack of endurance strength, or both. Mobility is the ability to move freely. So if you’ve ever felt restricted while picking up a bag of groceries or chasing your kids around the park, it’s probably because you lost mobility. Endurance strength is simply defined as your ability to maintain muscle contractions for an extended period of time. I’m sure you’ve felt strain and pain in your low back while hunched over at your computer, or working in your garden, or just standing in line at the movies.

Stretching isn’t enough because it doesn’t restore movement, it just restores passive range of motion. Lifting heavy weights won’t help either. Research has demonstrated that people who lack endurance strength are more likely to experience low back pain. Even if you’re strong enough to lift the back-end of a minivan, you could still suffer from back pain. Why? Because heavy weight training doesn’t build endurance strength. Plus, you need a balance of strength around your joints, not just on one side.

Getting cracked by a chiropractor, poked by an acupuncturist, or rubbed by a masseuse is akin to putting a band-aid on the problem. You must restore mobility and enhance endurance strength to solve the problem. Up to this point, no one has effectively tackled both of those limitations with one, simple, do-it-yourself system.

To take control of your life and restore knee, low back, shoulder, or neck health without training gadgets just click HERE

Stay focused,
CW