My Latest Articles and Movement Retraining Sessions

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Sleep Positions To Feel Less Stiff In The Mornings *low difficulty daily function pain relief Nov 22, 2022

Your sleep position can greatly impact how you feel in the mornings. You may be habitually adopting positions that put a low-level strain on your joints. When you maintain that strain over hours you end up with pain and stiffness in your joints, especially if you have arthritis. Whether you...

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Easy Stretches For The Elbow, Wrist, and Hand *low difficulty elbow Nov 08, 2022

The forearm is made up of over 20 different muscles. Many of those muscles start at the elbow and travel all the way to the fingers. Stiffness in the fingers, wrist, or elbow could possibly come from inflexibility or irritation of the forearm muscles. These muscles are divided into two groups,...

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Balance Exercises For Better Walking *low difficulty balance walking Sep 27, 2022

Healthy walking requires you have the ability to safely and comfortably stand on one leg. In fact, while walking many people have both feet on the ground only 20% of the time. Many issues people have with walking come from a lack of balance or confidence when shifting all of their weight to one...

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Re-Align Your Spine *low difficulty hip low back posture Sep 20, 2022

Your posture plays a large role in how you use your muscles and how much strain you put through your joints. It is common for the shoulders and the hips to become offset from one another in what is known as a lateral shift. This shift happens slowly over time and most people do not even realize...

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Unlock Your Stiff Neck *low difficulty neck Sep 13, 2022

If you have a chronically stiff neck or just occasionally wake up with a crick in your neck this is the video for you. In this video, you will train yourself to tilt and turn your head with less muscle strain and learn to use all of your spine... not just your neck. This series is gentle enough...

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Tips & Tricks For Getting Out Of Chairs *low difficulty hip knees low back pain relief Sep 06, 2022

You could be getting out of chairs more easily and with less pain. With a few changes to your form, you can get up more efficiently and with less pain and strain in your knees, hips, and low back. You will identify where your center of gravity is and how to balance over your feet when rising....

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Quick Posture Check-In *low difficulty neck posture Aug 30, 2022

The posture you adopt has a significant impact on how you move and how you use your body. It determines what muscles and joints become stiff, or loose, and what muscles become active or inactive or even overactive (persistent knots or spasms). 

In this video, I demonstrate a quick and simple...

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Relieve SI Joint Pain *low difficulty hip low back Aug 23, 2022

The Sacro Iliac (SI) joint is the connection between your legs and your spine. If you can feel the 2 bony prominences at either side of the lowest part of your back, that is where the SI lives. Its job is to allow forces to flow seamlessly from your legs to your body for stability while standing...

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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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