Function First

10/26/2025

Posture is not about stillness!

10/24/2025

New mechanisms from brain exercises show promise.

Scientists have found the first compelling evidence that cognitive training can boost levels of a brain chemical that typically declines as people age.

07/29/2025

Trainers!

NEW COURSE! Foundations of Function: Designing Transformative Corrective Exercise Programs & Where to Start

The most frequent comment trainers tell us: “I know how to spot movement issues, I just don’t know what to do about it.”

Function First’s new 60 minute online course - Foundations of Functions — offers a powerful framework that will show you how to turn assessment data into corrective programs that transform how your clients move and feel.

❌ Putting it all together is where most trainers freeze and resort to what is familiar. But that's not what is best for you or your clients.

✅ That’s the problem this new online course solves.

🚀 Design programs with confidence & clarity - without second guessing every step.

🎥 This is the edge you need to supercharge your corrective exercise programming. The Foundations of Function short course is now LIVE, & ready for enrollment!

https://www.functionfirsted.com/featured-courses/course_info/foundationsoffunction

03/04/2025

Sometimes fighting the direction that our spine is challenged the most can often be ineffective, fatiguing and even painful. Using other motions that challenge the body indirectly can be extremely helpful. Such is the case with the classic rounding or “hunchback”, kyphotic posture.

The Walking Pose offers a lot of convenience and benefits without the need for equipment, getting on the floor or even needing to be in comfortable clothes.

It might surprise you that a rotational exercise has direct benefits to the rounding associated with upper back/neck issues. Anthony explains “why” and demonstrates the simple ex*****on.

Watch how we can use this great exercise just about anywhere to give the upper back some love.

10/26/2024

Full body turn!

06/28/2024

Pain sucks. Just returned from spending time with an amazing group of instructors who will help bring the Pain-Free Movement Specialists to more trainers in the Asia-Pacific region. With attendees representing Hong Kong, Taiwan and Malaysia, the opportunity to impact lives through corrective exercise and coaching around pain science is enormous.

Big thanks to Kevin Rushton and Phoebe and the team for arranging this.

06/23/2024

Streets of Hong Kong. Pain Free Movement Specialist Level 2 💯
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04/22/2024

Stacking the Deck for Long Term Health Benefits:

A couple of weeks ago I worked with a close friend of mine who has been experiencing a bout of lower back pain. The lower back was not only painful, but it was starting to interfere with his work and his ability to earn a living.

This was not his first rodeo. He has seen me at various times in the past and he has been a close friend for about 25 years and is in his mid-fifties. Because of our friendship, I felt compelled to do something differently with him that smacked of “tough love”.

Read the blog post here: http://www.functionfirst.com/wp/stacking-the-deck-for-long-term-health-benefits/

04/22/2024

Move better and safer for seniors 💪

03/01/2024

Sometimes one little change to our strategy can have huge returns. This little adjustment to your calf and plantar fascia mobility may be just that for you.

Anatomically, there is a direct connection from the tendons of the toes, to the plantar fascia, to the Achilles tendon, to the calves, to the hamstrings that continues all the way to the base of the skull via the spinal musculature and its surrounding connective tissue. It is referred to as the Posterior Longitudinal System and is one example of how integrated our musculoskeletal system is.

10/16/2023

Maintaining good posture and comfort during long hours of work or study is essential for overall well-being. If you've been looking for ways to improve your ergonomic setup or deal with nagging lower back pain, or dealing with pelvic floor related issues, we have good news. You may be eligible to use your Health Savings Account (HSA) or Flexible Spending Account (FSA) to purchase your Core-Tex Sit. But there are a few steps you should follow to make sure you get reimbursed.

Understand Your Plan
Before diving into how to use your HSA or FSA for therapeutic or ergonomic purposes, it's important to understand the basics of these accounts:

Health Savings Account (HSA): An HSA is a tax-advantaged savings account designed to help individuals with high-deductible health plans save money for qualified medical expenses. Contributions to an HSA are tax-deductible, and the funds can be used for various medical expenses, including ergonomic products like the Core-Tex Sit.

Flexible Spending Account (FSA): An FSA is another tax-advantaged account that allows you to set aside pre-tax dollars for qualified medical expenses. Like an HSA, you can use FSA funds for ergonomic solutions as long as they are deemed medically necessary. Many FSA plans are "use it or lose it" within a calendar year, so make sure these dollars don't go to waste.
https://coretexfitness.com/blogs/core-tex-sit/purchasing-core-tex-sit-using-your-hsa-or-fsa

09/28/2023

The Thomas Test is an orthopedic assessment for passive hip flexor length. But the test can become the exercise and can serve as a beneficial hip flexor lengthening exercise. For those with lower back, sacroiliac and even hip pain, this position can often provide safe, therapeutic benefits.

Because this is a passive stretch done while supported on a table or bench, you can completely relax into it without worrying about stabilizing your body. For many people, this exercise not only provides an effective lengthening of the hip flexors, but may also provide symptomatic relief.

In this video, we show you the nuances to getting the most out of this exercise with the set up and modifications.