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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Leg Exercises For Athletes With Arthritis *high difficulty hip knees strength Nov 15, 2022

Having arthritis does not mean you have to give up on playing sports. For those who are able, continuing to engage in athletics improves strength, coordination, flexibility, and fun. The recipe for reducing arthritis pain. So much of how you feel will depend on how you move so you have to listen...

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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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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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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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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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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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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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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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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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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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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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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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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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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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