Have you ever cringed seeing how someone disconnects an external hard-drive from a computer without ejecting it?

Or do you stay up late at night looking at your smartphone or computer screen and then catch yourself complaining about not being able to sleep deeply?

We can notice the same pattern. Although it may not seem like such a big deal at the time, if you continue repeating it over and over, something considerably detrimental might happen.

The same often happens with the body. You keep doing stuff to your body, and it takes years or decades for an injury to develop. And once it happens, it’s impossible to undo. It could have been prevented.


There are so many bad habits people have in daily life and in exercise/movement routines:

  • sitting for too long
  • slouching
  • rounding the lower back to put shoes on
  • hard or bouncing stride when running
  • deadlifting with your chest down
  • doing planks and press-ups without the distribution of activity to your wrists and torso…

The list can go on forever.

These bad habits lead to eventual injuries such as:

  • cartilage degeneration
  • intervertebral disk herniation
  • knee menisci injuries
  • arthritis
  • calcified spurs
  • tendonitis…..

The reason such injuries surface is because of an improper and uneven distribution of weight repeatedly placed on the connective tissue. And often the lack of any strategy to let the tissues regenerate their shape before the next compression.

Nobody wants to hurt themselves. But if there is no immediate pain, how would you know that something that you are doing is going to hurt you in 10 or 20 years?

The Baseworks Movement Approach utilizes a set of muscle co-activation patterns, which are applied consistently across different movements of increasing complexity.

The different co-activation patterns have different objectives.

Among others, this includes:

  • increasing the 3 types of awareness
  • stabilizing/protecting the joints and the spine
  • lengthening and improving the mobility of the spine

In addition to this, the following rules generally apply:

  • not over-exerting
  • maintaining natural breathing
  • working within the parameters of symmetry
  • avoiding to go past the structural limitations
  • avoiding to force a deep range of motion in the joints that cause sensations of compression or pain
  • developing the ability to recognize the feeling of joint compression (it doesn’t always hurt)
  • keeping the breathing and mental state calm to maintain and improve sensitivity
  • special attention towards developing the foot mobility and proprioception

With regular practice, anyone can build an understanding of one’s limitations and develop skills to utilize muscles in such a way that supports and protects the joints.


One thing that sets Baseworks apart from general trends in exercise & fitness is that we don’t use forced breathing to modify perception.


Intentionally intensifying the breathing makes it appear to be easier to push through the challenge because of the Fight-or-Flight response (and likely HPA axis) activation. Endorphin release makes one feel euphoric.

Though it can appear to feel very good, you pay with the loss of pain sensitivity and increased stress and allostatic load.

Moreover, the majority of people living a contemporary life, especially in urban environments, are already very stressed.

The Baseworks approach trains anyone to notice the effects of stress, and to modify the intensity of the practice to best fit personal condition for more optimal gains.

Natural breathing is key to maintaining a higher level of concentration.