My Latest Articles and Movement Retraining Sessions

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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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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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Connect To Your Core While Standing *low difficulty daily function low back Sep 22, 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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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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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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Introducing Your Low Back and Pelvis - Recorded Session *low difficulty hip low back Jun 15, 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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