Whether your limitation is system-driven (nervous system or internal load)
Whether neural signal from the lower body is influencing stability
Or whether the issue is local and trainable
Safety note: This is educational, not medical advice. If you have cardiovascular/respiratory conditions, are pregnant, or feel dizzy with breath holds, skip the breath-hold portion and consult a clinician.
No equipment. Just follow the steps and be honest about what you feel.
Step 1: Standing March Test (Baseline)
Setup
Stand facing a wall. Place palms of your hands on the wall with arms straight.
Stand tall. No leaning.
Lift one knee to a comfortable height, then lower it.
Do 3-4 repetitions on one side, then 3-4 on the other.
Breathe normally.
Notice only these 4 things
Smoothness: does one side feel "cleaner"?
Pelvis: does it stay quiet, or shift/rotate to help?
Breath: do you catch yourself holding your breath?
Symptom: any pinch/pull/pressure or "stuck" feeling?
Step 2. Standing March Test With Breath Hold (Comparison)
Use the same setup as Step 1.
Does your system become more stable when it can "lock pressure" with a breath hold?
Instructions
Take a comfortable inhale and hold your breath (no straining).
Lift one knee to a comfortable height, then lower it. Repeat 3-4 times.
Take a couple of normal breaths between testing sides.
Take a comfortable inhale and hold your breath (no straining).
Lift the other knee to a comfortable height, then lower it. Repeat 3-4 times.
Stop immediately if you feel lightheaded.
BETTER
NO CHANGE
Optional: Supine Leg Lift (Confirmation)
Does the same pressure effect show up even when you're lying down (low balance demand)?
Set up
Lie on your back with both legs straight and arms relaxed at your sides.
Keep both legs long and relaxed on the floor to start.
Instructions
Slowly lift one straight leg 2-3 inches off the floor, slowly lower it down. Do 3-5 repetitions on one side.
Switch sides and repeat 3-5 repetitions with the other leg.
First round: breathe normally. Second round: comfortable breath hold (same as Step 2).
Stop if you feel discomfort or strain.
BETTER
NO CHANGE
Skip / didn't do it
Your Result
Standing: -Supine: -Signal: -
What this suggests
Your system uses pressure/bracing as the primary stability strategy.
This typically indicates your nervous system is in protection mode (CNS threat state) and/or your body is splinting internal structures (visceral protection).
The goal is calming the nervous system first, then addressing any underlying organ/fascial restrictions if needed.
Step 1: CNS Calming (2-5 minutes) - Do This First
Humming (60 seconds): Take a comfortable breath in, then hum on the exhale. Feel the vibration in your face/throat.
Scalp massage (2 minutes):
Using your fingertips, gently massage your scalp in small circles. Start at the temples and work your way around the entire head. Apply light to moderate pressure.
Basic Exercise:
Lie on your back with fingers interlaced behind your head (or use one hand if more comfortable). Keep your head still and look as far right as you comfortably can-eyes only, no head movement. Hold your gaze until you swallow, yawn, or sigh (this signals nervous system relaxation). Return eyes to center, then repeat looking left.
Note: You may feel dizzy when sitting or standing up afterward-this is normal. It's caused by blood pressure drop from relaxation and typically resolves in 1-2 minutes.
Retest Immediately
After doing the CNS techniques above, repeat the standing march from Step 1.
Does it feel smoother, steadier, or easier to control?
What to Do Next
✅ If Movement Improved:
Your nervous system was the primary driver. You can continue these CNS techniques for as long as you like.
Get Your Results + What To Do Next
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⚠️ If Movement Stayed the Same or Only Slightly Improved:
This suggests visceral/organ involvement - your body is protecting internal structures or dealing with fascial restrictions around organs.
1. Try the visceral techniques below and retest again.
2. (Recommended): Book a free consultation so we can properly assess which organs/structures need attention and create a targeted plan.
Step 2: Mobilizations targeting Viscera/Organs
Feldenkrais Sidelying Mobilization (1-2 minutes per side):
Ribcage version:
Side lying: hips and knees bent 90°, legs stacked, both arms extended forward (top arm resting on bottom arm)
Very slowly slide top hand forward a few inches along the floor, then back
Movement comes from shoulder blade and upper ribs only-keep pelvis still
Pelvis version:
Same side-lying position, arms resting comfortably
Very slowly slide top knee forward a couple inches, then back
Pelvis follows knee movement-keep ribcage still
Range is small. Movement is very slow. No stretching. No effort.
Crocodile breathing (3-4 min):
Lie face down, forehead on hands
Breathe slowly and feel your ribs expand into the floor
This forces lateral/posterior rib expansion without accessory muscles
Supine trunk rotations (3–4 min):
Lie on back, knees bent, feet flat
Let knees fall gently side to side (small range)
Mobilizes thoracolumbar fascia and organ attachments
Retest Immediately
After doing the mobilizations targeting Viscera/organs above, repeat the standing march from Step 1.
Does it feel smoother, steadier, or easier to control?
💡 The missing piece most people (and their practitioners) overlook:
Ever wonder why your shoulder won't improve no matter what you try? Internal restrictions often refer pain and dysfunction to distant areas through shared nerve pathways:
Persistent right shoulder? → Liver/gallbladder
Left shoulder or mid-back? → Stomach involvement
Chronic low back or foot pain? → Small intestine restrictions
Hip or sciatic issues? → Colon fascial adhesions
Knee or hip pain that won't resolve? → Kidney restrictions
This screening test identifies if nerve or blood flow restrictions are limiting your movement:
Starting position: Sit or stand comfortably
Screening test: Using firm pressure (like a deep massage) OR firm tapping/slapping, work down the front of your leg from hip to foot (hitting the circled zones shown below), then down the back of your leg from glute to foot. Do both legs.
Retest immediately: Repeat your standing march from Step 1
✅ If improved:
You likely have a neurovascular restriction.
Get Your Results + What To Do Next
I'll send you a short breakdown of what this means and your next steps.
Send me a short breakdown What this result usually means + what to do next.
✅ Sent! Check your inbox. (Check spam if you don't see it.)
By submitting, you agree to receive your results + occasional education from Core Concepts. Unsubscribe anytime.
⚠️ If no change:
Move to Step 2 below.
Step 2: Issue Isolated to Local. Let's Dig In.
What this means: The screen has done its job - nervous system, organ, and nerve involvement are ruled out. This is local.
What's next: Local issues require eyes on movement. A video consult is all it takes to identify exactly what's driving the limitation and build a specific strategy around it.
Get Your Results + What To Do Next
I'll send you a short breakdown of what this means and your next steps.
Send me a short breakdown What this result usually means + what to do next.
✅ Sent! Check your inbox. (Check spam if you don't see it.)
By submitting, you agree to receive your results + occasional education from Core Concepts. Unsubscribe anytime.
Ready for the next step? Not sure which one?
Book a free 20-minute consult where we'll test, identify your root cause, and map your path forward.
