My Latest Articles and Movement Retraining Sessions

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Reach Higher Overhead *low difficulty neck shoulder Aug 16, 2022

Reaching overhead is a highly complex movement. It requires harmonious coordination of strength and flexibility in the shoulders, shoulder blades, upper back, ribs, chest, and collar bones. The better you are at putting all of these pieces together the easier it will be to get your arms up over...

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Spinal Rhythm: Connecting The Head And The Pelvis *low difficulty low back neck posture Jul 07, 2022

Your spine connects your head to your pelvis. If your spine is free and flexible, a movement from your head should create a movement in your pelvis like a wave moving through the water. We often hold stiffness in our spine because of muscle tension, joint degeneration, or habit, that prevents...

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Squat Without Flaring Up Joint Pain *medium difficulty hip knees low back Jul 05, 2022

Squatting is an essential movement for comfortable and healthy daily activities. Every time you get up from a chair or take the stairs you are performing some variation of a squat. Learning the fundamental principles of squatting will help you increase strength in your legs, stabilize your core,...

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Cat-Cow and More *medium difficulty low back neck Mar 29, 2022

Reduce stiffness in your entire spine and hips with this variation of the "Cat-Cow" yoga pose.

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Rolling In Bed With Ease And Comfort *low difficulty daily function hip low back Mar 22, 2022

For some rolling in bed can be a challenging or even painful activity. I often watch patients struggle needlessly while attempting to roll on my treatment table. By following a few key principles nearly everyone can roll with less effort and little to no pain. In this video, you will see how to...

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Restore Your Rotator Cuff *high difficulty shoulder Mar 15, 2022

The rotator cuff is one of the most vulnerable structures in the shoulder and when it gets damaged you can have weakness, pain, and joint breakdown leading to arthritis. The bad news is that the rotator cuff tendons do not heal once they are damaged. The good news is that you can learn to...

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The Stiff Neck Solution *low difficulty neck Mar 08, 2022

Very often the best way to alleviate a stiff neck is NOT to push the neck further into the restricted direction, but rather to allow the rest of the body to move more so the neck can do less. When the neck has help from the rest of the spine in turning the head you will gain mobility and if you...

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Strengthen Your Abdominals *medium difficulty abdominals strength Mar 01, 2022

Your abdominal muscles should be working with almost every movement you make. Understanding how to more easily engage your belly muscles will make all movements easier and allow you to feel stronger with virtually everything you do. In this series, you will learn the different types of...

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Release Your Hip Flexors *medium difficulty hip Feb 24, 2022

Tight hip flexors are a common cause of pain in the knees, hips, or low back. They limit upright standing posture and make it more difficult to initiate abdominal and gluteal muscles needed for healthy movement. In this session you will learn how to release your tight hip flexors, but not by...

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11 Ways To Sit *low difficulty daily function low back posture Feb 10, 2022

When it comes to sitting, we actually have a lot of options for positions and postures. However, we tend to gravitate to the same position all the time due to our habits and preferences. This will strain the same areas all the time and can lead to pain or joint breakdown. You may not give a lot...

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Shoulder Strengthening Routine Without Flaring Up Arthritis Pain *low difficulty shoulder strength Feb 01, 2022

Having strong muscles is essential for healthy joints. It can be very difficult to build strength when you have arthritis pain. This video will show you a number of different exercises for your shoulders that are easy on the joints and can be modified to suit almost any ability level. 

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Walking Lesson For Creaky Knees *medium difficulty daily function knees walking Jan 27, 2022

How you shift weight from your back foot to your front foot will determine the type of stress you put through your knees and therefore how much pain you will have while walking. In this video, you will explore your own personal tendencies for weight shifting and learn how to make changes that...

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Happy Hips *low difficulty hip Jan 20, 2022

How you use your hips and low back will determine how much stress you put on the joints of your entire leg. In this movement improvement series, you will learn how to comfortably improve hip mobility by releasing tense muscles in your low back and groin and engaging underutilized muscles in your...

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Get More From Your Feet *low difficulty foot Jan 13, 2022

Take notice of how your feet interact with the floor. Your ability to allow your foot to make easy contact with the floor and still support your arch has a large impact on how you walk, how you stand, and how well you can balance. In this movement improvement session, you will explore your...

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Un-Stiffen Your Hands & Fingers *low difficulty hands Jan 06, 2022

Over half of all women and one-quarter of all men will experience stiffness in their hands and fingers due to arthritis at some point in their lives. It is one of the most common arthritic conditions. We have patterns of movement that dictate the way we use our fingers to pinch, grab, or carry...

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Manage Painful Arthritis Flare-Ups Through Focused Breathing *low difficulty breathing pain relief Dec 25, 2021

Painful flare-ups are inevitable when you live with a chronically painful condition like arthritis. Flare-ups can be caused by physical activity, mental or emotional stress, immune system activity, sleep quality, nutrition, and even the weather. No matter what the cause of your pain flare-up...

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Looser Hips & Low Back *medium difficulty hip low back Dec 16, 2021

Reduce arthritis pain by practicing moving your hips into rotation. Explore the relationship between low back and pelvis movement and freedom in the hips. You will learn to release chronically tight muscles in the inner thighs to allow for greater freedom of movement. By the end of this session,...

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Easier Neck And Shoulder Rotation *medium difficulty neck shoulder Dec 09, 2021

Muscle tension in the neck will limit your ability to rotate both your neck and shoulders. In this video, you will explore that relationship. You will begin to feel the connection between neck position, muscle tension, and shoulder mobility. You will also practice movement with less muscle...

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The Neck, Shoulder, Chest, Low Back, and Hips Stretch *medium difficulty low back neck posture shoulder Dec 02, 2021

Explore this movement series to retrain your spine to twist, your chest to open, your neck to rotate, and your hips to expand. In normal daily activities, we turn our head and chest on a fixed lower body. In this movement improvement session, you will turn in the opposite manner twisting your...

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Build Better Balance *medium difficulty balance Nov 25, 2021

Perform a series of reaching exercises to expand your cone of balance. This series will help you identify which directions you are most vulnerable to balance loss and help you to improve. You will learn to use the mobility in your spine that you gained in the "flexible  Spine" series to...

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Test Your Balance *low difficulty balance Nov 18, 2021

Your balance system is comprised of 3 main sensory inputs, vision, inner ear, and joint receptors. In this series of progressively challenging balance exercises, you will test each of the systems and learn which of them might be deficient and contributing to balance loss. 

You will also test...

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Flexible Spine Part 3: Twisting *low difficulty low back neck Nov 11, 2021

This video is the final of the three-part series on making your spine more flexible. In this video, you will explore how your spine twists and work on allowing it to move with greater ease and comfort. This movement improvement session starts with smaller, less taxing movements and then gets...

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Flexible Spine Part 2: Side Bending *medium difficulty low back neck Nov 04, 2021

Spinal side bending mobility is often overlooked, but it is a key component to many daily activities such as walking or standing on one leg and even breathing. In this video, you will perform a series of movements that allow you to explore your ability to side bend and discover where restrictions...

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Flexible Spine Part 1: Flexion and Extension *medium difficulty abdominals low back neck Oct 28, 2021

 'You are on as young as your spine is flexible" - Joseph Pilates

The spine can move in 3 planes of motion.  In the first of this three-part series, you will explore moving your spine into flexion and extension or bending forward in backward. This gentle but challenging movement...

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