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

Time to give some love to our mid and upper body. I've expressed my love for the roller before and its coming back for our thoracic spine and upper arms. The thoracic spine often gets stiff because of our poor postures, often poor breathing pattern and because of our ribs which connect our T spine to the sternum, making our chest cavity potentially pretty rigid. GOOD NEWS....posture and breath could be enough to help you regain some mobility in this area. Sit or stand tal

We spent the week rolling out, time to stretch it out. This week is about gaining length along the muscles we just released the knots out. For all the stretches, hold for at least 30 seconds, do about 3-5 reps daily! Let me know how you feel by the end of the week!! 1. Inner Thigh Stretch (Long Adductors) 2. Quadriceps Stretch - make sure hips stay level, the knee you are stretching stays under your hip and in line with the other knee (as best you can, this is your goal pos

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