ADVANCED EXERCISE

TECHNIQUES
&
VARICOCELE
1ST EDITION

BY DANIEL JOHNSON
 DANIEL JOHNSON © 2017 ALL RIGHTS RESERVED

DISCLAIMER

I do not endorse any of the mentioned advice, products, or services. By

continuing, you agree to use anything mentioned in this guide
completely at your own risk.

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 ADVANCED EXERCISE TECHNIQUES & VARICOCELE

TABLE OF CONTENTS

Pg. 4 Introduction
Pg. 6 Thoracic Extension
Pg. 8 Chin Tuck
Pg. 10 Hip Tilt
Pg. 12 Glute Activation
Pg. 14 Hip Flexor Activation
Pg. 16 Perfect Technique
Pg. 18 Lower Abdominal Tuck
Pg. 19 Hip Hinge
Pg. 21 Core Bracing
Pg. 23 Back Bracing & Spinal Stabilization
Pg. 25 Conclusion & Varicocele Natural Treatment

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 DANIEL JOHNSON © 2017 ALL RIGHTS RESERVED

INTRODUCTION

This is a brief guide for advanced exercise technique and muscle

activation to improve posture, minimize internal abdominal pressure,
and help reduce exercise stress on varicocele for those with varicocele.

For a comprehensive varicocele natural treatment plan, visit my

website: www.varicocelehealing.com.

Note: We start with the basics and go on to the more and more
advanced. The advanced techniques build on the basics, so don’t skip
the earlier chapters.

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VARICOCELE NATURAL TREATMENT WORKS

Note: Varicocele natural treatment is about 1) Making specific lifestyle

changes, 2) Treating varicocele toxic blood pooling, & 3) Recovery
strategies to stimulate healing.

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 DANIEL JOHNSON © 2017 ALL RIGHTS RESERVED

THORACIC EXTENSION

Now, you have to be cautious every time you give postural advice,
because no one advice will apply to everyone. Advice for movement
mechanics is generally okay, but postural advice is much more specific.
So, you have to know your own body and see if you generally lack
thoracic extension.

That being said, many people do lack thoracic extension, and would
benefit from not just performing it during physical activity, but also
when sitting and as a general que for improving their posture.

BENEFITS
 Improves posture
 Reduces intrabdominal pressure (especially minimizes pushing
the abs down and out)
 Reduces nutcracker effect for varicocele

HOW TO PERFORM
Thoracic Alignment
1. Flex abs to prevent lumbar hyperflexion
2. Lift chest up to attain thoracic extension

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JEFF CAVALIERE – THORACIC EXTENSION & MOBILITY

Note: For exercises like squats and deadlifts, some thoracic extension is
likely beneficial, however, this demonstration is more for mobility
purposes. For maximum stability and best spinal tension distribution,
you should accompany a mild thoracic extension with tight abs, glutes
and hip flexors.

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 DANIEL JOHNSON © 2017 ALL RIGHTS RESERVED

CHIN TUCK

INTRO
It seems that there is a lot of confusion about what the best alignment
is for the neck. First, we do have to recognize that different sports and
activities have unique demands. This means that you will likely see and
be recommended different things depending on the activity type.

That being said, the chin tucked neck posture is a great way to bring
strong alignment to the neck, improve spinal stability, and correct
postural imbalance—all of which are great for varicocele.

BENEFITS
 Helps overall spinal alignment and strength
 Improves posture
 Minimizes excessive abdominal pressure
 Treats neck (cervical) impingement

HOW TO PERFORM
Chin Tuck
1. Thoracic extension
2. Pull head back (not active)
3. Tuck chin down
Note: Perform movements without strain; nice and easy does it.

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CHIN TUCK – HOW TO PERFORM

Note: This is a full range of motion chin tuck. When sitting, and
exercising, you want to perform the chin tuck only until you attain a
neutral neck posture. A full range of motion chin tuck should only be
used for strengthening and mobility purposes.

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 DANIEL JOHNSON © 2017 ALL RIGHTS RESERVED

HIP TILT

INTRO
Knowing about hip tilt is one of the fundamentals of physical activity. An
anterior tilt (forward tilt) is aided by the hip flexor and spinal erectors.
In contrast, a posterior tilt is aided by the hamstrings, glutes, and
abdominal muscles. The muscles act antagonistically and therefore their
antagonist activation is critical for hip & spinal stabilization.

BENEFITS
 Can perform other exercises with more power and minimal risk

HOW TO PERFORM
1. Simply be cautious of which direction your hips are tilted
2. Stabilize your hips and spine by activating all of the outlined
muscles

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HIP TILT - TRAIN UNTAMED

Note: This is a great education video on hip tilt and posture.

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 DANIEL JOHNSON © 2017 ALL RIGHTS RESERVED

GLUTE ACTIVATION

INTRO
The glutes are known to be the power house of the body. Proper glute
activation is critically important in all heavy lifting activities. Most
people already understand the benefits of glute activation, so likely little
needs to be said here.

BENEFITS
 Stabilizes the lumbar spine
 Increases power output
 Aids in attaining a neutral spine

HOW TO PERFORM
1. Simply active your glutes

NOTES
Learn How to Activate Your Glutes
You can learn glute activation by performing the glute tuck exercise.
While standing, twist your knees out, push your hips forward and flex
your butt muscles.

Typically, a posterior pelvic tilt helps engage the glutes, however you
should be able to activate the glutes with the antagonist action of the
hip flexors when in anterior tilt.

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GLUTE ACTIVATION – SOME TECHNIQUES

Note: Remember to maintain tight abs and thoracic extension during

glute activate exercises.

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 DANIEL JOHNSON © 2017 ALL RIGHTS RESERVED

HIP FLEXOR ACTIVATION

INTRO
Actually, nearly no one even knows what hip flexor activation is, nor
how to activate their hip flexors. However, similar to the glutes, the hip
flexors play a pivotal role in lumbar and spinal stability.

If you learn glute activation, it is irrational to not also learn hip flexor
activation! Hip flexor activation is both fundamental and completely
overlooked. Adding it to your repertoire of techniques will make a
dramatic difference in your outputs.

BENEFITS
 Enhances lumbar and spinal stabilization
 Fully actives hips for maximum more power and stability

HOW TO PERFORM
1. Pinch in the front of the hips to activate the hip flexors
2. Flex the glutes and lower abdominals to counteract the pull on
the hips and spine

NOTES
Learn How to Activate Your Hip Flexors
1. Lay on your back
2. Put your feet straight up on the wall
3. Pull your feet straight away from the wall
4. You should feel activation at the front of your hips
Hip Flexors & Varicocele
 Note that hip flexor (especially psoas) tightness may be
associated with varicocele symptoms.

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HIP FLEXOR ACTIVATION AND SPINAL CONTROL

Note: Good overall tips. Really feel the front of your hips (your hip
flexors) activate!

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 DANIEL JOHNSON © 2017 ALL RIGHTS RESERVED

PERFECT TECHNIQUE

INTRO
With the massive availability of quality and free information, you’d think
that any exerciser or weight lifter would automatically go to YouTube to
do a quick search for “… perfect technique”.

It is almost shocking that that now you can get amazing advice from the
best coaches and athletes across the planet! We’re talking about
technique for swimming, biking, sports, weight lifting, yoga, strength
training, functional movements, and pretty much anything else you can
think of. It’s all there for you to access.

BENEFITS
 Minimizes overall exercise stress and risk
 Maximizes exercise benefits
 Reduces pressure and stress on to the varicocele

HOW TO PERFORM
1. Go on YouTube
2. Search “perfect [keyword] technique”
3. Watch top 10 videos

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EXAMPLES
Perfect squatting technique.
Perfect deadlift technique.
Perfect bench press technique.
Perfect running technique.

Note: Some videos are great and some suck. Stick to the ones that give
more technical and specific advice. Just because someone looks great
doesn’t mean they are a good instructor nor that they’re doing
everything perfectly.

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 DANIEL JOHNSON © 2017 ALL RIGHTS RESERVED

LOWER ABDOMINAL TUCK

INTRO
We have many muscles and tissue that wrap around and compress our
lower abdominal region. This is called the lower abdominal belt. It’s
important for the lower abdominal belt to have good tone and strength,
or else we end up with protruding abdomens and pressurizes lower
torsos—which is terrible for varicocele. As it also turns out, activating
this region this region (along with glute activation) is critically important
for counterbalancing the pull of the hip flexors on the lumbar spine.

BENEFITS
 Reduces waist size
 Minimizes pressure in lower torso

HOW TO PERFORM
1. Pull lower abs in and up
2. Tighten all of your abdominal muscles

Note: Unfortunately, I couldn’t find any videos on this. I’ll make later
myself.

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HIP HINGE

INTRO
The hip hinge is a fundamental movement that helps maintain a neutral
and stable spine while bending. The problem with the hip hinge is most
people deactivate their hips and lose lumbar stability while performing
it. It’s not just about tilting the hip and the spine together. You need to
activate the right muscles to create the strength and stability.

BENEFITS
 Stabilizes lumbar spinal-truck region
 Minimizes risk of injury during bending movements

HOW TO PERFORM
Initiation Hip Tilt
1. Engages hip flexors to initiate the lumbar tilt
2. Simultaneously engage glutes (outward knee rotation) to make
room for hip hinge
3. Bend at the knees as needed
Hip Hinge
1. Maintain hip flexor and glute activity throughout ROM
Note
1. How stable and strong your stance is naturally places a major
role in the stability of the movement

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HIP HINGE

Note: Maintain the neutral and stabilized spine for maximum power.
Notice that he also activates his hipflexors to begin his hinge hip hinge
and is continence of his glute activation.

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CORE-BRACING

INTRO
Most people think that core-bracing is just about flexing their abs. And
for beginners, that’s great. However, we can do better. Advanced core-
bracing couples the breath, lower abdominal activation, as well as pelvic
floor and diaphragm bracing together with back-bracing into one solid
and powerful unit.

BENEFITS
 Evenly distributes intrabdominal pressure (benefits for
varicocele and hemorrhoids)
 Stronger technique with minimal risk for spinal injury

HOW TO PERFORM
Breathing
1. Inhale & hold breath
2. Exhale through pursed lips
Diaphragm Activation
1. After you inhale, press down with your diaphragm
Abdominal Bracing
1. Flex abs
2. Flex and pull up the lower abs
Pelvic Bracing
1. Flex pelvic floor and urinary muscles

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THE GOD OF CORE BRACING

Note: His advice is likely better than what I can say.

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BACK-BRACING & SPINAL STABLIZATION

INTRO
Back-bracing is very over-looked. Most people have heard that you
should keep your abs tight when doing anything heavy, but actually
most people don’t even know that back bracing is just as fundamental
as core-bracing.

BENEFITS
Back-bracing is critical for proper spinal stabilization and core-bracing. If
you do not perform a proper back-bracing sequence, you’ll likely lose
proper cervical, thoracic, and lumbar alignment. The benefits of back-
bracing include:
 Strong spinal alignment and stabilization (benefits for varicocele
and hemorrhoids)
 Ability to generate more power

HOW TO PERFORM
Erectors Stabilization
1. Chest up
2. Head back
3. Chin down
Scapular & Humoral Stabilization
1. Pull shoulders back
2. Pull shoulders down
Lumbar Stabilization
1. Activate hip flexor
2. Activate glutes

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BACK BRACING ON SQUATS (THIS IS THE IDEA)

Note: The idea is to engage the spinal erectors, lats, and shoulder
blades. This applies to many, many exercises.

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CONCLUSION
&
VARICOCELE NATURAL TREATMENT

So, that’s it guys. Again, if you’re looking for the best varicocele
treatment method that exists, then visit my website. I am the leader of
the varicocele natural treatment initiative. My treatments are much
better than surgery. I have helped thousands of clients now and will
continue to provide the best resources for varicocele. Don’t wait, start
your treatment now: www.varicocelehealing.com.

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 DANIEL JOHNSON © 2017 ALL RIGHTS RESERVED

GREAT RESOURCES
Here is a list of great resources you can use:
My natural varicocele treatment programs (they work.)
My book on Amazon: For reviews, and hard-copy of the book
My FAQ page is actually helpful (I've tailored it to over 10,000 email
queries that I've personally answered.)
4 Treatment Tips for Varicocele
Why you should Avoid Surgery (Varicoceletomy)
Why you should avoid varicocele supplements
How "Natural Treatments" Work

Remember you can always contact me if you have any questions, I'm
here to help.

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