Back-to-Strength practice sessions.
Small, precise exercises. Big, lasting support.
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Back-to-Strength sessions are guided movement practices that help restore the body’s natural capacity for reflexive support — the automatic, responsive strength that quietly holds you up in daily life, movement, and load.​
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​​Rather than forcing strength or correcting posture from the outside, the work uses slow, precise sequences with gravity, breath, grounding, and carefully chosen props to create the conditions for the body and nervous system to self-organise. Feedback from internal tension and pressure guides the release, reshaping, activation, and strengthening of support over time.
Every session builds on previous progress, with space to work at your own pace — supporting durable, automatic support that brings greater ease and confidence into daily life and movement.​
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For people in pain or persistent tension: Back-to-Strength practice offers a way to rebuild support gradually, without forcing, stretching, or pushing through discomfort. See video for more info.​
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For movers, athletes, and practitioners: Back-to-Strength practice restores reflexive support as a foundation for strength, endurance, coordination, and efficient movement.
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Video: Gina Power
How are sessions structured?
Back–to–Strength practice follows a clear and repeatable process:
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Assess — sensing how the body is currently organising support, without judgement
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Release — reducing unnecessary muscular holding and nervous system vigilance
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Reshape — creating new alignment in the body, so reflexive strength can operate
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Mobilise — training the nervous system that this new alignment is available and safe
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Stabilise — cultivating reflexive strength that holds without effort
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Re-Assess — returning to assess the body after practice, to measure what's changed
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These stages are revisited again and again, each time at a deeper level, allowing support to become more refined, resilient, and trustworthy.
The work is organised into five core routines, guiding the pelvis, spine, breath, posture, and movement from foundational support to fully integrated, fluid, and resilient action. Each routine builds on the last, giving your body the conditions to move and hold strength effortlessly.​
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"After completing all 5 core Back-to-Strength routines with Adam, I’ve noticed an incredible transformation. His unique technique has released tensions I’d been carrying for years — to the point I almost forgot they were ever there. My posture has improved significantly: my shoulders naturally sit back and down, my chest feels more open, and my breath is deeper and fuller. There’s still some work to do, to undo years of poor posture, but with each session I can clearly feel the progress — and I’m no longer living in constant pain" — Lucie, marketing professional
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What's in a session?
If you’re curious what the work looks like in practice, the short videos below (silent) show exercises from the first two routines. Exercises are intentionally simple and slow, providing the conditions needed for the body and nervous system to trust and reorganise.
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Lower back routine​
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Upper back routine​
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Foundations
Back-to-Strength practice draws on a range of somatic and therapeutic movement traditions, including yoga therapy, Critical Alignment Therapy principles, fascial unwinding, and contemporary understandings of nervous system regulation.
Simple props — such as a foam strip, wool-felt roll, massage balls, and a folding stool — are used to work with gravity rather than against it, allowing the body to settle, decompress, and reorganise naturally.
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This practice has emerged not from theory alone, but from lived necessity. After decades of chronic tension and back pain that limited my strength, stamina, and ease of movement, many established embodied practices offered me insight, but little lasting structural change.​
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​It was through sustained, precise work with alignment, gravity, and reflexive support that my spine began to reorganise — not through effort or correction, but through recreating the conditions that allowed support to return.
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The Back-to-Strength method was founded through this process of inquiry and refinement, and continues to be shaped by the bodies of those who practice it. What once took me years of struggle and experimentation can now be transmitted in weeks and months, through a clear, repeatable process that restores confidence, resilience, and trust in the body’s innate intelligence.
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About Adam
I’m Adam, founder of the Back-to-Strength method and Free Your Spine. I’ve spent over 25 years exploring how the body restores support, ease, and resilience after long periods of chronic tension and pain.
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My own journey led me through yoga teacher training, yoga therapy, somatic practices, and Critical Alignment Therapy. What eventually became clear was that lasting change didn’t come from trying harder or becoming more flexible, but from learning how to create the conditions for reflexive strength to emerge — so the body can organise support by itself.
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I teach with clarity, patience, and respect for the nervous system, offering a way back to strength that doesn’t rely on willpower or pushing through. I live in London with my wife and young son, and continue to be deeply curious about how movement can support both healing and everyday life.
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I know how vulnerable it can feel to begin, and I aim to make first steps simple, supported, and pressure-free.
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