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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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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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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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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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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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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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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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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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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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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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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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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Working Your Gluteus to its Maximus - Recorded Session *low difficulty hip Jun 24, 2021

In today's live session we worked on discovering how clear the connection is between your brain and your Gluteal (butt) muscles. We discussed how to make that connection stronger and then how to use it to find strength and stability in the hips. This is important to building a foundation for a...

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Introducing Your Low Back and Pelvis - Recorded Session *low difficulty hip low back Jun 16, 2021

In today's live session we took a deep dive into becoming aware of habitual movement patterns in the low back and pelvis. A common source not only for low back pain but also knee, hip, and even neck and shoulder pain. 

If you missed this week's live session or just want to practice these...

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