May is dedicated to mindfulness for me. Every week I will share one daily habit and one exercise that will help encourage awareness and appreciation for ourselves, our bodies and our current state. While spending months in an environment that supports slowing things down and being present, I still struggled to relax and appreciate what I have. It’s a daily habit that needs practice. And now that I’m back in the hustle of the big city, it will be a greater challenge to keep it

Let’s progress from last week shall we? The goal is the same, to activate and stabilize. Watch the video for form. Remember quality over quantity! Goal: 5-10 reps of each, up to 3 sets Reminder: Blow before you go! (aka breathe through movement and do not hold your breath, ever!) Side Leg Raise (with or without band) Keep hips square forward and a small space between your waist and the floor Side Plank Clam (with or without band) Stay on forearm and knees for this one and try

New week, new workout! Working more postural stabilizers, your focus is to maintain a neutral spine throughout the movements. Clamshells Keep hips square forward and waist lifted off the floor (think top hip away from head) Scapular Sets → “A” lifts → “T” Lifts Squeeze shoulder blades together with each lift. Start with just moving the shoulder blades then bring in the arms “W”’s Adding some rotator cuff action with the same movement as exercise 2 Fire Hydrants Alternating wi

S K I P P I N G - not just for kids. Great way to get the heart rate up BUT can really mess with the pelvic floor if not done properly. Any women terrified to skip because of the potential for an “accident”, or have to make sure they empty the bladder first before participating in any kind of jumping? This doesn’t have to be!! In fact, while it might be common it’s certainly NOT normal or ok. Exhibit A ⬅️ (video on the left) FORM: Ribs on top of pelvis, neutral alignm

It’s an interesting and amazing feeling to be treated by some of your biggest mentors. I had the pleasure of experiencing this – I say “pleasure” in that as a patient and a student it was a great experience but not loving that I needed to have treatment. A couple weeks ago I reinjured my lower back, the debilitating kind of injury where I couldn’t stand, bend, turn, laugh, cough, etc without shooting pain across my back and along my glutes. Finally admitting that I need treat

The position and coordinated movement of the scapula is important. When looking at the upper quadrant it is important to note where the scapula sits in space in relation to the spine, to the other scapula, to the neck and whether it is tipped forward or downward. Typical instructions of how to "set the scapula" is to bring it back and down. Often what I end up seeing when I cue this way is a depression and retraction of the scap. People are protracted with poor postures when