self care videos
Wall Posture Progression Exercise for Bad Posture
This tennis ball massage will have you feeling like you just left the spa.
Massage balls or tennis balls are a simple yet effective tool for personal, or self-massage. We don't always have the time or money to seek out a massage therapist, and the best part is that with massage or tennis balls, we don't really need to! Using two massage balls, you can give yourself a deep tissue massage at home.
Plantar Fasciitis
Shoulder impingement and subscapularis release
The Problem: when the gluteal muscles are not firing, the force will be distributed elsewhere causing a host of problems from IT-Band Tendonitis to lower back pain. The Fix: I demonstrate 3 techniques to improve gluteal muscle firing.
3 Core Strengthening Exercises without Flexion
The Problem: A common problem is neurologically inhibited (aka "deactivated") posterior chain muscles. These include some of the scapular stabilizers that I addressed in a previous video as well as the muscles of the back and glutes.
A simple, but effective shoulder stability exercise.
Calf stretch and ankle mobility
3 ways to mobilize the hip to improve a deep squat and help keep your chest vertical at the bottom
My top 3 exercises that can create rock solid lumbar stability. The cat/camel as a warm up, as well as quadruped cross crawl, supine bridge and low back protected crunch are demonstrated.
The 2 Minute Fix: Median Nerve Flossing for Carpal Tunnel Syndrome. We spend so much time in repetitive forearm pronation with our arms at our sides typing, working, and sitting. This median nerve flossing technique can help release the long nerve tract and keep you from going down the dark path of carpal tunnel like symptoms (pain, tingling, numbness, & weakness of the wrist & hand).
The 2 Minute Fix: Chin Ups - Part 1 Addressing the inability to fully supinate (externally rotate) the forearm during chin ups. Muscle Addressed: Pronator Teres
2 Extension Exercises
The 2 Minute Fix: Chin Ups - Part 2 (of 2) Here I address the inability to complete shoulder flexion with external rotation. Muscles: Latissimus Dorsi, Teres Major, Pectoralis Minor / Major
Here I teach you how to utilize reciprocal inhibition to effectively lengthen the hamstring by contracting the quad using three variations. These stretches will be more effective after releasing any preexisting nerve tension.
The 2 Minute Mix: Sciatic Nerve Flossing. Many people suffer from chronic low back pain, sciatica, and hamstring "tightness" and pain with the root cause of the problem being adhesions irritating the nerve. This flossing or neuromobilization technique can really help release the nerve through its path.
Median Nerve Flossing (Carpal Tunnel)
Banded external hip rotation and glute bridging can be a good way to strengthen (activate) the often overlooked external hip stabilizers like Gluteus Medius. Here's a simple drill done two ways to help. Do about 3 sets of 10 each exercise.
A quick way to see if your psoas or rectus femoris (hip flexors) are in need of some attention.
One of my favorite and the simplest way to wake up those sluggish glutes. The Supine Bridge can be modified to make it a little harder by extending one leg as well.
I show two of my favorite quick and easy exercises to alleviate mid back pain.
Flexor Dominant Posture Correction Exercises
Text Neck Posture Correction