Posture, Body Awareness, Exercise and Rehab

Movement is central to life and health.

Your movement is infinitely adaptable. The brain does a wonderful job of creating the perfect pattern of muscle activation to respond to any situation.

Your brain devises brilliant movement schema:

  • using just the right amount of twisting strength to wring out a sponge
  • exerting utmost accuracy when threading a needle
  • unleashing joyous freedom when cutting loose on the dance floor
  • stabilizing the left leg strongly when you kick a soccer ball with the right, or
  • delicately pressing with your lips to share a kiss.

The quality of your movement matters. And movement quality begins with body awareness, breath, and proper postural support.

These elements of movement are more fundamental than fitness.

You can’t just superimpose exercise from the outside. With a poor pattern of movement, exercise can lead to muscle strain or joint degeneration. That’s the risk of following along with an exercise video. Instead, you have to build in body awareness, develop proper support for posture, and learn to switch off unnecessary muscle activation.

That’s the path I take with you in our work together.

Then, building on an internalized understanding of good posture and pattern of body use, you’ll also learn the specific rehab exercises that will most quickly help you heal from an injury and restore full function. And I’ll make sure you’re doing them correctly.

Posture & Body Awareness

How to get out of a chair

How to get out of a chair

Standing up from a seated position: it's a simple movement we repeat dozens of times each day. That means you have ...
Fluid movement fosters creativity

Fluid movement fosters creativity

The quality of your movement matters. Diversity of movement quality impacts your health and cognitive function.
The plié – best rehab exercise for the knees and much more

The plié – best rehab exercise for the knees and much more

The plié - a basic dance exercise - is the best way to strengthen the knees while preparing the body to absorb vertical landing forces.
Get rid of your chair and sit like a child

Get rid of your chair and sit like a child

The chair is one of the human advances with terrible side-effects. Too much sitting in a chair gives you back ...
The most common postural flaw & how to fix it!

The most common postural flaw & how to fix it!

Here's my new video that covers the most common postural flaw I see in my practice. And how to fix it!. Check ...
Walk on cobblestones to improve your balance and blood pressure

Walk on cobblestones to improve your balance and blood pressure

In today’s modern age, we’re missing out on something - irregularity. In particular, challenging ourselves to walk ...
Stretching your IT Band doesn’t help much – but here’s an alternative

Stretching your IT Band doesn’t help much – but here’s an alternative

To relieve stress on the IT Band you have to learn to shift your weight properly.
This exercise is way better than the bridge

This exercise is way better than the bridge

The forward pelvic shift is a better alternative to the bridge exercise for core support and low back pain prevention.
I asked one of the world’s experts on the chair

I asked one of the world’s experts on the chair

Professor Galen Cranz, authority on chairs and the seated position, offers recommendations on effective and comfortable work postures.
Today’s health tip: breathe out!

Today’s health tip: breathe out!

Simply prolonging the exhale phase of breath has many health benefits similar to the benefits of mindfulness meditation.
We Came to Dance

We Came to Dance

  Click this link for an inspiring video: We Came to Dance

Exercise & Rehab

Quick finish in the half marathon: If you do the work, you get the results!

Quick finish in the half marathon: If you do the work, you get the results!

I set a new personal record in this year's Half Marathon, nearly 15 minutes faster than last year. It's predictable: if you do the work, you get the results
Beyond 10,000 steps: more evidence that exercise intensity counts

Beyond 10,000 steps: more evidence that exercise intensity counts

Walking up to 10,000 steps a day is good for preventing dementia. Walking fast is even better.
Five supplements with potential benefits for endurance athletes

Five supplements with potential benefits for endurance athletes

Five supplements that can help athletes train harder and recover more quickly form a workout
Nutrition & hydration after an event or a rigorous training day

Nutrition & hydration after an event or a rigorous training day

Replenish fluid and your carbohydrate and protein stores as soon after a race as possible.
Nutrition and hydration strategies for race day

Nutrition and hydration strategies for race day

Nutrition and hydration strategies to help you achieve your goals in endurance sports events
Carb loading? Strategic nutrient intake leading up to race day

Carb loading? Strategic nutrient intake leading up to race day

Basic outline of carbohydrate loading and training strategies for the days leading up to race day
Stronger together: The science behind the Happy Trails Running Club

Stronger together: The science behind the Happy Trails Running Club

Social support improves health behaviors and helps athletes achieve more. That's the science behind the Happy Trails Running Club.
I couldn’t take the heat

I couldn’t take the heat

How much does higher temperature slow you down when running? There's a formula for that......
Baby steps: how I shaved 15 seconds per mile off my running speed

Baby steps: how I shaved 15 seconds per mile off my running speed

By increasing my running cadence to 180 steps per minute, I shaved 15 seconds per mile from my running pace. Try it!
Ice versus heat

Ice versus heat

For years, the RICE protocol (rest, ice, compression, elevation)has been the standard approach to healing from an injury. But it's all wrong.
Why you have to strengthen your soleus muscle

Why you have to strengthen your soleus muscle

The soleus is a large calf muscles with a distinct role. Strengthen it to prevent injury, improve running performance, and slow cognitive decline.
Spinal adjustments are even better for knee pain than rehab exercises

Spinal adjustments are even better for knee pain than rehab exercises

Recent research shows that spinal adjustments of the low back and pelvis help relieve knee pain even better than rehab exercises do.

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