![]() ![]() The woodpecker integrated hinge strengthens my gluteal muscles and the muscles around my hip joints, and not only decreases my gluteal pain, but my sacroiliac and hip pain as well. The woodpecker integrated hinge is the most powerful exercise I have ever done to relieve pain in this area, especially when I do the exercise every day. This area of pain is right where my gluteal muscle meets my hamstring muscle. Throughout my life, the area of my body that I have experienced some of the worst pain is in my right sacroiliac joint that will radiate to my right gluteal crease. The woodpecker rotation helps relieve pain in my hips and upper spine. The woodpecker strengthens my lower, middle, and upper back muscles and relieves the pain throughout my spine. The lunge decompression relieves that constant achy, exhausted, and pressed down feeling in the spine that I feel from sitting too long. My nightly routine consists of the lunge decompression, woodpecker, woodpecker rotation, woodpecker integrated hinge, anchored back extension, founder, and seated decompression. The exercises listed below have decreased my pain and stiffness associated with AS more than any other type of exercise or movement I have ever tried. After seven years of doing Foundation Training, I discovered the exercises that are the most beneficial for what I face on a daily basis living with Ankylosing Spondylitis. ![]()
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