My Latest Articles and Movement Retraining Sessions

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Longer Stronger Legs *medium difficulty hip knees low back strength Oct 21, 2021

Gravity is constantly pushing down on your body. You can either absorb those downward forces, compressing your joints, and straining your tissues, or you can resist that downward force with longer, stronger legs. In this movement improvement session, you will learn how to lengthen your legs...

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Un-Round Your Upper Back *medium difficulty posture shoulder Oct 14, 2021

Undo all of those hours of sitting with this movement improvement session. If you feel like you are a little rounded in the upper back, or your shoulders sit a little forward, or your head hangs in front of your shoulders, then you need to try this video. You will explore how easily your...

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Is there really such a thing as good posture? article posture Oct 14, 2021

As a practicing physical therapist for over 20 years, I can’t look at someone and not notice their posture. It would be like trying to look at these words and not read them. I will involuntarily begin to analyze how they carry themselves and consider the reasons their body has adopted that...

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Shoulder Circles *low difficulty low back neck shoulder Oct 07, 2021

If I was only allowed to do one movement improvement routine for the rest of my life it would be this one. Shoulder circles are a great way to free up the entire spine, from neck to mid-back to low-back. They also create freedom in the hips and shoulders. In this session you will learn to find...

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Easy Arms Overhead *low difficulty daily function shoulder Sep 30, 2021

Getting your arms over your head is a very complex coordination of actions between the arm, the shoulder blade, and the ribs and mid-back. People often subconsciously hold down their shoulder blades or stiffen their torsos restricting arm movement. This makes raising the arms strenuous and can...

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Connect To Your Core While Standing *low difficulty daily function low back Sep 23, 2021

We don't live life laying down, so it is important to practice core control skills in a standing position. In this session, we will take the skill that you have developed in using your core from laying, to standing against the wall, to standing with support, to freestanding. By the end of this...

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Turning Movement Into Music: Facts and Myths About Your Core article Sep 22, 2021

You can’t pick up any health or fitness magazine these days without seeing an article about “strengthening your core”. Usually flanked by pictures of well-muscled models with washboard abs doing planks or sit-ups. The idea of the core has become so misappropriated in the media...

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Using Your Core To Move Your Limbs *low difficulty daily function low back Sep 19, 2021

Healthy movement begins at your center. The ability to use your core muscles to drive movement in the limbs will make you stronger and allow you to move more easily and with less pain. Being strong is important, but if you are not able to coordinate that strength to harmoniously engage with the...

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Foundations For Your Core: Freeing Your Pelvis *low difficulty abdominals low back Sep 17, 2021

Discover the strength that is already inside of you. In this session, you will learn how to unlock your pelvis so it can move freely. This will enable you to position yourself in more efficient positions with standing, walking, and climbing stairs.

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Foundations For Stairclimbing 2: Going Down *medium difficulty daily function knees Sep 10, 2021

Going downstairs is a significantly different activity than going up. Descending stairs requires different muscle coordination, produces strain in different areas, and requires your muscles to work in a different way as compared to ascending. Last week we broke down the process for going...

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Why Distance Running Doesn't Cause Arthritis article daily function Sep 10, 2021

Marathon runners are less likely to have knee arthritis than the general population. That was the conclusion of a 2018 study in the Journal of Bone and Joint Surgery. Of the 675 distance runners studied, each with a minimum of 5 marathons completed, and a mean age of 48, arthritis was reported by...

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Foundations For Stairclimbing: Going Up *medium difficulty daily function knees Sep 03, 2021

Climbing stairs is a complex movement that requires a number of different skills to all come together seamlessly. Inability in even one piece of the movement can cause compensations leading to joint breakdown and pain. 

In this video, I break down the act of climbing stairs into its key...

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The 4 Basic Rules Of Movement Retraining article Aug 27, 2021

All month long we have been discussing movement patterns, why we have them, why they are important, how they can lead to pain, and the process we go through when re-learning movement. Today I will discuss the 4 principles of teaching yourself how to move differently. Training yourself to move in...

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How I Treated My Own Neck Pain This Weekend *low difficulty neck Aug 27, 2021

In this session, I demonstrate how to create new movement patterns by putting unlikely movements together. When you confuse your brain with unlikely combinations of movements it has no hose but to let o of old ways of moving that have caused pain and stress. Thankfully it worked for me. 

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The 4 Phases of Re-Learning How to Move article Aug 20, 2021

Nearly every movement you make is driven by an underlying movement pattern that you have developed over the course of your lifetime. These patterns develop to make movements easier to coordinate and protect you from perceived vulnerabilities. From time to time these patterns can cause certain...

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Regain Your Height Part 2: Stand Taller From Your Hips *low difficulty daily function hip posture Aug 20, 2021

In our last session, we explored standing taller by changing the position of your spine. Today we will build on that by examining how you use your hips when you are standing. Most people who lose height from the hips have no idea that it is happening.

In this session, we will perform a diagnostic...

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When Movement Patterns Lead To Pain article Aug 13, 2021

In my last post, I discussed the utility of movement patterns and how they help us navigate our lives. Today we’re going to talk about the dark side of movement patterns… when they lead to pain. I say that in jest because really there are no such things as good or bad ways to move....

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Regain Your Height Part 1: Elongating the spine *low difficulty daily function low back posture Aug 13, 2021

Do you feel like you're stooping forward a little more than you used to? Has your doctor told you you've "lost" a few inches? Well, you are not alone. Postural changes are a normal part of the aging process, but you can do something about it.

Join me in this session and explore a  movement...

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Smarter Sit to Stand *medium difficulty daily function knees Aug 08, 2021

Rising from sitting is a challenge for millions of people. Whether you struggle to rise easily or sit gently or have pain in the joint when you do it, there are a few simple steps you can take to feel better right away. 

In this video, we will discuss the 3 fundamental aspects of sit to...

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Happy Hips - Flexible hip joints and engaged muscles *medium difficulty hip low back Jul 28, 2021

In this session, you will learn a single movement progression that will improve hip mobility and muscle engagement of both hips at the same time. It is simple and efficient but still fairly challenging.   

I use this routine frequently with many of my patients with low back, hip, or...

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Understanding Movement Patterns article Jul 28, 2021

Take your finger and touch your nose. Go ahead, actually do it before you read further. A simple enough task. I’m sure it didn’t take much thought at all. While you didn’t think twice about how to accomplish it, you actually could have performed it in any number of ways. Why did...

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If arthritis doesn't heal, then how can I get better? article Jul 19, 2021

When it comes to healing not all parts of the body are equal. There are some tissues that heal fairly quickly like bones and skin and others very slowly or not at all, like nerves and cartilage. There are even some of the same tissues that have very different healing times. The medial collateral...

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Terrific Torso: Freeing Up The Mid-Back and Ribcage *medium difficulty low back neck Jul 16, 2021

Mid-back and ribcage mobility is a pretty good indicator of someone's general movement health. Today we are re-visiting methods to find hidden flexibility through this often neglected area.

The thoracic spine (mid-back) is made up of 12 vertebrae, each with a rib attached on either side. Of these...

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Powerful Posture - Learn to Sit Brilliantly *low difficulty daily function posture Jul 07, 2021

Sit up straight!!! How many times have you heard this or perhaps even said it to someone else who was all slouched over? Today we will learn to let go of the idea of straight "perfect" posture and learn to sit up strong.

Understanding how to utilize your skeleton for postural support is the key...

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