Do you find you use a banister to pull yourself up the steps, or do you jump with your "good" leg so the painful one doesn't have to do any work? Maybe you go up leading with the better leg and try to keep the "bad" knee out of it entirely. These are all good compensatory strategies, but they do...

The deep neck flexors are a group of muscles that support and stabilize your head. They need to be able to engage in order to maintain a comfortable upright posture. When the head migrates forward this group of muscles becomes inhibited and cannot activate. People who do a lot of sitting or...

Your hips and low back are the foundation for movement. Their position will determine what muscles you use and how much stress you put on your joints while standing, walking, bending, and most other daily activities. Very often the alignment between the hips and the low back becomes offset. Tight...

Getting up and down from the floor is an important life skill, but can be difficult or even dangerous for many people. It requires strong leg muscles, good mobility in your ankles, knees, hips, and back, and good balance. People who struggle to get on and off the ground often make the activity...

Your ability to walk has a large impact on how you live your daily life. It can influence your independence, social interactions, comfort level, and even your mood. Over time you may have noticed your gait got a little slower, smaller, or less stable. We tend to limit movement when we lose...

Managing stairs is one of the most physically demanding things we go through in our day-to-day lives and a frequent cause of pain for people with arthritis in the legs or low back. You need a different type of strength and control for going down stairs than going up. That is why some people feel...

Stairs are a common challenge for people with joint pain. Some try going up leading with their "better" leg, or going up sideways, or just avoiding them altogether. All of these strategies focus on avoiding pain rather than improving technique. In this video, I demonstrate how to use your...

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,...

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

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...

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...

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...

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,...

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...

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...

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...

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...

 '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...

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...

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...

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...

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...

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...

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...