A settled nervous system is a prerequisite to healing. -Resmaa Menakem MSW, LICSW I recently participated in a book club. A new friend invited me because she was aware of the work I do and we had recently had a conversation on how to create yoga classes that are trauma sensitive. The book was My… Continue reading You Can’t Heal if You Don’t Breathe
Use a yoga strap or a belt that has a buckle that will hold the strap taught. Place the strap right over your hip joint. Lift your foot off the ground by lifting your knee to help you find the right spot. Adjust the length of the strap so it doesn't touch the ground. Look… Continue reading Quick Posture Check: Number One Change You Can Make Immediately
This stretch is an old favorite, just like the sweatpants I have on in the photos. I've suggesting this stretch to several clients and friends lately so I thought I'd add it here. Firstly, most adults do not like to get down on the floor. There are many benefits to getting on the floor and… Continue reading Tweaky Low Back? Try this stretch.
Have you ever had one of those embarrassing moments when you tripped on seemingly nothing? It may have been a slight change in the sidewalk or grade of the parking lot. You look around to see if anyone saw your stumble and then look down at the ground like it is the ground's fault. Or… Continue reading Have you tripped on nothing lately? Check your ankle mobility with this easy test.
This was a line made famous by a commercial for senior alert necklaces over a decade ago. According to the CDC our risk of falls is continuing to rise and by 2030 we’ll have 7 fall related deaths per HOUR if the trend continues.If you are in your 50s and up or have loved ones… Continue reading I’ve Fallen and I Can’t Get Up!
Many of our lives have been turned upside down resulting in high levels of stress. It is unclear when our lives will be back to "normal" and this uncertainty results in even more stress. All this stress results in a physical outcome as tension builds in our muslces and fascia. Meditation is a well researched option… Continue reading Practical Meditation Tips to Get Started Right Now
We commonly refer to clavicles as collar bones. The clavicle bones are the two long thin bones beneath your shoulders on the front of your body. You can easily feel them with your fingertips. The clavicles connect the sternum (breastbone) to each scapula (shoulder blade). They are far more important than you might think. Five… Continue reading Are your clavicles where they should be for pain free movement?
We’ve all heard babies should have time on their tummies. Tummy time is not about their bellies. It is about their back and helps them develop a spine strong enough to help them lift their heads, sit up and prepare to stand and walk. Imagine a toddler trying to walk with their spine and hips still… Continue reading Adult Tummy Time: Why you should be doing it every day.
This is a common question with a complicated answer. I taught at Creighton University for 20 years. Before my students asked almost any question, they already knew the answer I would give them. It became a running joke. The answer to almost every question about how to treat an injury or a diagnosis is… ...it… Continue reading Ice or Heat? Which is best for pain?
Gardening is full of risks, especially when you are going from being very sedentary during the winter to all the bending, squatting, lifting and walking on uneven ground yard work and gardening require. I created a short video to provide several tips for transitioning safely into this wonderful activity that is so good for… Continue reading How to Protect Your Back (and other important body parts) When Gardening