My goal is to keep you off my treatment table.
Not because I don’t love working with you — I do! But I’d rather bump into you at the park, on a pickleball court, or chasing after your grandkids than seeing you sidelined by preventable injuries.

So let’s get into today’s focus:
✅ My go-to core stability move
✅ A simple balance test
✅ And the $0 daily hacks to improve both

Core Stability: Why the Rowboat Analogy Works

Lately, I’ve seen more and more people struggle with something basic:
Getting up and down from the ground without using a chair, table, or heavy arm-swing assist.

What’s going on?
Most of the time, it’s not weak arms or legs — it’s a wobbly core.
When the spine and pelvis aren’t properly trained to stabilize, the body can’t effectively use its limbs. You can’t drive force through your shoulders or hips without a stable middle.

This is where one of my favorite movement sayings comes in:

“You can’t fire a cannon from a rowboat.”

Imagine trying to shoot a cannon from a tiny, unstable boat.
The cannonball wouldn’t fly far — and you’d probably capsize.
That’s your body when your core isn’t steady: every move is inefficient, misdirected, and risky.

My All-Time Favorite Core Exercise: The Bird Dog

It’s not flashy.
It doesn’t require a gym.
But it WORKS.

Get down on the floor, on hands and knees.
Reach one arm forward and the opposite leg back. Keep your back flat and core tight. Alternate sides.

🎥 Watch a quick demo here
[Insert your link]

Need a gentler version?
🎥 Check out this modification if the floor isn’t your friend right now.
And let me know if you need help — I’ll send you one that works for you.

Try 6–8 reps per side, slow and controlled.
This crawling pattern is foundational. It’s literally how we learned to move as babies — and it still holds power today.

Your Balance Test: Can You Stand on One Leg?

Here’s the test:

• Barefoot

• Hands on hips

• One leg lifted

• Eyes open

• Time yourself

Goal:

• 20–30 seconds on each leg

• 10 seconds = minimum for fall risk reduction

• <10 seconds? That puts you in the same fall risk zone as someone 15–20 years older

But don’t panic — balance is a skill. And skills can be trained.

$0 Balance-Boosting Habits to Add Today

These tiny tweaks turn daily routines into training opportunities:

🦷 Bathroom Habit
Stand on one leg while brushing your teeth (switch legs daily or halfway through)

📺 Living Room Habit
Sit on the floor during TV time. Get up without using your hands. Bonus: switch sitting positions every 10 minutes

🍽️ Kitchen Habit
Balance on one leg while washing dishes. Add heel lifts or turn your head for an extra challenge

📞 Phone Habit
Walk heel-to-toe like you’re on a tightrope while talking — your pets will judge, but your nervous system will thank you

Bottom Line: Train for Life, Not Just the Gym

Core stability and balance aren’t flashy.
But they’re foundational.
And the best part? They’re trainable — without equipment, a gym, or extra hours in your day.

You were Made to Move, and I’m here to help make sure you can.

Let me know how it’s going, and I’ll see you in 2 weeks.

Keep Moving,
Dr. Kelli
Dr. Coach Kelli, PT
185 Fairfield Ave. 1A, West Caldwell, NJ 07006
📱 Call or text: 973-791-8318