My Latest Articles and Movement Retraining Sessions

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Faster, Smoother, More Balanced Walking *medium difficulty hip low back walking Dec 06, 2022

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...

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Tips & Tricks For Going Down Stairs *medium difficulty daily function hip knees strength Oct 17, 2022

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...

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Tips & Tricks For Going Up Stairs *medium difficulty daily function hip knees strength Oct 11, 2022

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...

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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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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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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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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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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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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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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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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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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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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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