Corewalking Podcast: A Step in the Right Direction

Following three knee surgeries, and a year and a half of physical therapy, someone asked Jonathan Fitzgordon what he was doing to prevent a fourth surgery. When he realized the answer was "nothing", he created Corewalking, a program that shares how fixing your walk can change everything about your physical well-being for the better. By making minor changes to long-term patterns, major benefits can accrue. In this podcast series, Jonathan, along with co-host Alex Mabilon, share methods for living, moving and aging gracefully with discussions on walking, anatomy, functional fitness and so much more.

Meditation 12/15/2024

Meditation In this episode, we discuss: The difficulties of meditation; Why everyone should meditate on a daily basis, even for a few minutes; Yoga and meditation; /episode/index/show/corewalking/id/34455985

The IT Band 11/10/2024

The IT Band This episode covers: The anatomy of the IT band IT Band syndrome and running Fascia Abdominal muscles The effet of tight IT band on muscles surrounding it Why a tight IT band affects your strut in walking and running The psoas of course and its relationship to the IT band /episode/index/show/corewalking/id/33868172

Kettlebells 10/05/2024

Kettlebells This episode discusses kettlebells. Jonathan and Alex have both recently been training with kettlebells and loving the versatility of them. We talk about the Turkish get-up, the kettlebell swing, the kettlebell windmill and of course emphasize form. We also end up discussing shoes and posture (don't we always). Thanks for following us! /episode/index/show/corewalking/id/33341282

Plantar Fasciitis 04/10/2024

Plantar Fasciitis In this episode we talk about feet once again and more specifically about plantar fasciitis which affects many people at some point in their lives. We discuss the possible causes for the onset of plantar fasciitis, the anantomy of the foot and the leg and ho they relate to one another and to the plantar fascia and techniques to alleviate or "cure" plantar fasciitis. /episode/index/show/corewalking/id/30763003

Hypermobility 02/22/2024

Hypermobility In this episode, Jonathan and Alex discuss: Yoga and flexibility versus mobility Is hypermobility hereditary? Muscle adaptation Muscle imbalances in cyclists Back muscles and their responsibility in other injuries Supplements for hypermobility Hypermobility's effect on internal organs Glutes and their importance with regards to hypermobility Kettlebell training /episode/index/show/corewalking/id/30064388

Posture 10/17/2023

Posture This episode covers: The role of the latissimus dorsi and other back muscles in posture Having good posture all the time is a lot of work The role of quads and hip flexors in good posture Barefoot versus running shoes in the gym The T12-L1 junction and how to open up the middle back Posture, breath and physical energy About letting the arm hang from the shoulder and getting into athletic position How to learn to walk well for better overall physical functioning /episode/index/show/corewalking/id/28338584

Running 04/12/2022

Running -Proper running posture (and who actually needs to learn it) -Running shoes and barefoot shoes -IT band issues -Other running injuries -Breath, thoracic spine and running -Meditation and exercise for wellness /episode/index/show/corewalking/id/22770269

Cycling 02/10/2022

Cycling In this podcast: We discuss finding the optimal cycling posture for riding a bicycle pain-free. We offer advice about how to best align each part of the body on a bike, from the feet all the way up to the head. We talk about cycling gear, and the types of bikes out there and which might best suit you. What is the benefit of electric bikes? /episode/index/show/corewalking/id/22093004

Relaxation: technique or lifestyle? 11/15/2021

Relaxation: technique or lifestyle? Jonathan and Alex are back at it talking about ways to find relaxation. Lifestyle changes, correcting your standing posture and breathing more fully can have have very beneficial effects on overall stress levels on the body and mind. We also like all the of self-massagers and other "toys" and talk about laughter as a form of relaxation, ASMR, different forms of meditation. And never underestimate the power of constructive rest position, a posture that promotes complete relaxation of the body. /episode/index/show/corewalking/id/21173285

Healing Foods 10/14/2021

Healing Foods What we eat is as important as how we walk is when it comes to healing. Join us as we discuss the anti-inflammatory properties of turmeric, raspberries and parsley, ways to boost your immune system through whole foods, the health benefits of juicing watermelon with its seeds and rind, why everyone needs to up their spice game and finding the right balance between junky food and foods that deliver pure health. /episode/index/show/corewalking/id/20815301

Bridge Pose and Inner Thigh Muscles 12/09/2020

Bridge Pose and Inner Thigh Muscles In the episode, Jonathan and Alex talk about the proper to rise into bridge pose and remain in the asana properly aligned. They go on to discuss what a student can learn from bridge pose, whether it is having her seat 2 inches from the ground or pushing way up through the pelvis. What does bridge pose have to do with standing and walking properly aligned? That’s in there too. And they talk about some of the myriad variations bridge pose can be done in and whether there are “therapeutic” uses to bridge /episode/index/show/corewalking/id/17130086

Deconstructing Down Dog 11/09/2020

Deconstructing Down Dog In this episode we look one of the most visited postures in the yoga world, downward facing dog, or adho mukha svanasana. We talk about its numerous benefits, both physical and mental when practiced regularly. We also talk about how to slowly build up your downward dog practice for it to become a resting pose. It wouldn't be a Corewalking if we didn't speak about alignment so we focus on placement of hands and feet and how indicative your dog is of your standing posture. /episode/index/show/corewalking/id/16742351

Tennis elbow 10/02/2020

Tennis elbow What biking has to do with tennis elbow, or lateral epicondylitis, and golfer's elbow, its close cousin. /episode/index/show/corewalking/id/16248785

The ankle and the Achilles tendon 09/01/2020

The ankle and the Achilles tendon Today on the podcast: The set-up of the hinge joint that is the ankle. Does the ankle rotate? Muscles involved in moving the ankle – and the importance of their tone. The value of swelling and compression in healing from injury. Tracking, bodywork, calf raises and other exercises for ankle protection and stability. Core, core, core – even for ankle strength. Ankle replacement, ankle fusion and other ankle surgeries. /episode/index/show/corewalking/id/15836036

Checkmating knee pain 07/02/2020

Checkmating knee pain Covered in this episode: the anatomical highway interchange that is the knee; the rotational capability of the knee and why it is important to the heath of that joint; the muscles that provide support for the knee joint and exercises for their balanced tone; the kinds of injuries that can occur in the knees; what to take into account when considering serious knee surgery; posture, posture, posture; exercises that can relieve knee pain and make your knee "stronger" /episode/index/show/corewalking/id/15057827

The case for strong and active glutes 06/02/2020

The case for strong and active glutes We differentiate between the three gluteal muscles and talk about the birth of the gluteus maximus and the importance of the gluteus medius and gluteus minimus; everyone's need for a bigger butt; why the gluteus maximus becomes underactive; the relationship of the hamstrings to the gluteus maximus; how muscles balance in the glutes can alleviate knee pain; the glutes' role in proper posture for optimal pain relief; exercises to for balance and strength in the gluteal muscles /episode/index/show/corewalking/id/14665385

Sciatica and Piriformis Syndrome 05/01/2020

Sciatica and Piriformis Syndrome This episode features the coronavirus lockdown; the relevance of the proximity of piriformis and the sciatic nerve in sciatica; the siginificance of diagnosis (and self-diagnosis); the effects of movement patterns and muscle tone on piriformis syndrome; the glutes and their relationship to sciatica/piriformis syndrome; the importance of nerve flow; surgery and its effects on the piriformis and sciatic nerve; treatments for "curing" piriformis syndrome; sciatica/piriformis syndrome relief exercises /episode/index/show/corewalking/id/14241074

The Hip Socket 04/01/2020

The Hip Socket In this chapter: the anatomy of the hip socket and why femur head alignment matters; the effect of external rotation on the muscles surrounding the hips; the importance of muscle tone in the maintenance of healthy joints; hip replacement surgery: the good and the bad and how to avoid as long as possible; tight hips versus open hips; pros and cons of stretching on muscle mass; exercises to work on finding neutral in the pelvis and hip socket. /episode/index/show/corewalking/id/13797863

Sitting: The New Smoking 01/28/2020

Sitting: The New Smoking Join us as we discuss the dangers of oversitting, different types of seats, what to do with chairs so as not to sit there too long, illnesses that link back to sitting too much and moving too little, how to fight sedentarism even if you are required to sit for long periods of time. /episode/index/show/corewalking/id/12920066

The Shoulder Hangs 12/06/2019

The Shoulder Hangs This episode features us talking about the evolution of our hanging shoulder; the shoulder's relationship to the pelvis; the shoulder and sports injuries; chest and upper back muscles involved in the shoulder's proper functioning; the inner workings of the rotator cuff; exercises to loosen, balance and strengthen the shoulder. /episode/index/show/corewalking/id/12303218

Baby's First Steps 11/06/2019

Baby's First Steps Today Jonathan and Alex talk about developmental milestones in baby's life; crawling, standing and walking; baby exercise; baby seats, car seats, exersaucers and the like; sleeping and baby. Should you help your baby stand and walk before they do it themselves? Find out. /episode/index/show/corewalking/id/11930657

How Do You Sleep? 10/17/2019

How Do You Sleep? Sleep is quintessential to healing and repairing. So how do we get the sleep we desperately need to heal from the chronic pain that prevents us from sleeping? Or just generally how can we sleep better. We break it down for you: it's all about sleep position, exercise, peeing, age, accessories and turning off our screens. /episode/index/show/corewalking/id/11678402

Anxiety 10/02/2019

Anxiety Can Corewalking help with anxiety? In this episode, Alex and Jonathan discuss Jonathan's social anxiety, methods and tips to relieve social anxiety, physical cues to detect anxiety in general, anxiety's relationship to the sympathetic nervous system, to chronic pain, and exercises that can help with those. /episode/index/show/corewalking/id/11483246

What Shoes Should I Wear Today? (Part II) 07/09/2019

What Shoes Should I Wear Today? (Part II) Part 2 /episode/index/show/corewalking/id/10451069

What Shoes Should I Wear Today? 06/13/2019

What Shoes Should I Wear Today? Jonathan and Alex talk about Jonathan's love of shoes, how bad shoes actually are for you and your feet. We go over barefoot shoes versus supportive shoes, running shoes and their effects on running technique. We also discuss foot care tips for wearing constrictive and narrow shoes and the benefits of having multiple pairs of shoes you wear regularly. /episode/index/show/corewalking/id/10142141

Stuck in the Sympathetic Nervous System 05/01/2019

Stuck in the Sympathetic Nervous System In this episode, we talk about the divisions of the human nervous system; homeostasis, or balance, and the function of the nervous system in maintaining it; fear, flexion, the psoas, pain and their relationship to nervous system imbalances. And we explore exercises for restoring balance to your nervous system. /episode/index/show/corewalking/id/9605243

The Quadratus Lumborum 04/03/2019

The Quadratus Lumborum Today, Alex and Jonathan discuss the role of the quadratus lumborum, a deep back muscle, in the body. What are the issues that can arise from a tight quadratus? How does a tight quadratus affect other muscles in the body, your everyday life, and activities such as sports and playing a musical instrument? What is the relationship of being right- or left-handed to the tightness of your QL? How do you release the QL and get it working optimally? /episode/index/show/corewalking/id/9253154

Muscles: Function Follows Form 02/04/2019

Muscles: Function Follows Form In this episode, we discuss the shapes and forms of different muscles and how the form of a muscle is based on its function in the body. We also talk about why we should aim to develop long, pliable muscles rather than trying to build hard muscle and how subtle changes in exercises can target very different muscles. Lastly, we mention tips and tricks to avoid injury when performing daily tasks like cooking. /episode/index/show/corewalking/id/8516945

The Cervical Spine and the Neck 01/16/2019

The Cervical Spine and the Neck In this episode, Alex and Jonathan talk about the cervical spine's job of holding up the head, the relationship of the pelvis to the cervical vertebrae, the importance of muscle tone in the suboccipital muscles, the design of the shoulder girdle and its proper functioning, the dangers of freedom of rotation within the cervical spine and the importance of core strength to support it, bulging and ruptured discs, stenosis and other spinal ailments. /episode/index/show/corewalking/id/8275775

The Cervical Spine 01/16/2019

The Cervical Spine In this episode, Alex and Jonathan talk about the cervical spine's job of holding up the head, the relationship of the pelvis to the cervical vertebrae, the importance of muscle tone in the suboccipital muscles, the design of the shoulder girdle and its proper functioning, the dangers of freedom of rotation within the cervical spine and the importance of core strength to support it, bulging and ruptured discs, stenosis and other spinal ailments. /episode/index/show/corewalking/id/8275772

Corewalking Podcast: A Step in the Right Direction

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