3 Exercises for Better Upper Body Posture

Are you afraid of having a rounded upper body that makes you look and feel old?   This seems to be the number one postural concern of my clients and class participants. But let’s not forget that your mid-spine is … Read More

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The Pain Free Athlete :: Practice Self-Compassion for Better Health

Practice Self-Compassion for Better Health

February is the month of love and hearts. We recently celebrated Valentine’s Day in the US, where we expressed our affections for others. But what about giving ourselves love and compassion? Research has found that self-compassion is linked to improved … Read More

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The Pain Free Athlete :: Belly Breathing Isn't What You Think

Belly Breathing Isn’t What You Think

At one time or another you’ve probably come across the phrase “belly breathing,” whether it was a well-meaning yoga teacher, fitness instructor, magazine article, personal trainer or even in my posture classes. The intention of this phrase is to initiate … Read More

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The Pain Free Athlete :: 5 alignment exercises for snow sports

5 Alignment Exercises for Snow Sports

It’s that time of year: the hills are white, and the trails are groomed! Time to get out on the snow!   I love winter and the sports it brings! Going from dryland training to skiing or boarding day after … Read More

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The Pain Free Athlete :: We are what we believe

Transforming Your Limiting Beliefs

In my last blog, Overcome Fear to Reduce Stress and Heal, I discussed how fear underlies much of our stress and explained how stress sabotages good health. Further, I remarked on how the fear we experience often stems from false, negative … Read More

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The Pain Free Athlete :: Fear Cure

Overcome Fear to Reduce Stress and Heal

Fear is a risk factor for disease and pain. Fear raises your stress. Stress reduces your ability to heal.   Recall my January blog, Stress Prevents Self-Healing, where I reviewed the book Mind Over Medicine by Dr. Lissa Rankin, M.D. In her book, … Read More

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The Pain Free Athlete :: Vision and the brain

How Vision Affects Posture and Movement

Imagine that when you look upon the world, the ground seems to be sloping away from you. Subconsciously, your brain perceives, through your visual sense, that you are always going downhill. This is an optical distortion. And this is how … Read More

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The Pain Free Athlete :: Extension Posture

Manage Stress Through Neutral Posture

The photo of the person in the blue shirt above is a posture of stress and pain. It is a body in an extended position. The lower back is overly arched forward; the shoulders are pulled so far back that … Read More

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Pain Free Athlete :: Foot Orthotics and Joint Pain

Foot Orthotics and Joint Pain

Should I be wearing foot orthotics? Will they help my joint pain?   You may have asked yourself these questions. I did. After my third knee surgery, I pursued orthotics with my orthopedic surgeon. And, although he didn’t seem convinced … Read More

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Pain Free Athlete :: Human Being vs Human Doing

Human Being vs Human Doing

ToDoListMany of us judge the success of our day by how much we accomplished: “How many things did I check off my to do list today?” Our society places great value on busyness. Because of these ingrained beliefs, you might feel guilty … Read More

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Pain Free Athlete :: Take Care of Yourself: Think MOVE

Take Care of Yourself: Think MOVE!

Guest Blog by freelance writer-editor Denise Sessions, Cool Breeze Writing and Editing Services.   I was really surprised when I heard that prolonged sitting, such as at my desk job, put me at risk for certain diseases. I thought I was … Read More

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Why Kegel Exercises Don’t Work

Many women and increasingly more men are being told to do Kegel exercises to strengthen their pelvic floor (pelvic diaphragm) musculature. The Kegel exercise has been prescribed for many years. It was introduced by Dr. Arnold Henry Kegel in 1948. … Read More

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Many Athletes are Dysfunctional!

Professional golfer Tiger Woods pulled out of the first round of the Farmers Open last month due to back pain. He blamed his pain on lack of glute activation.   “My glutes are shutting off and they they don’t activate … Read More

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Pain Free Athlete :: Hamstring Pain with Running, Hiking and XC Skiing

Hamstring Pain with Running, Hiking and XC Skiing

  What movements do running, hiking and classic cross-country skiing have in common? Very simply, the legs move from in front of the body to behind the body in the sagittal plane. The sagittal plane divides the body into left … Read More

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Pain Free Athlete :: Relaxed Stressed

Stress Prevents Self-Healing

Within your body you have a powerful source of self-healing. As proof, think of the many bruises, cuts and blisters you’ve had that your body has repaired. Or the colds, injuries and infections you’ve overcome. This self-repairing biological system has … Read More

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3 Ab Exercises You Should Be Doing!

In my last blog, The Secret Role of Your Abs, I disclosed the vital role your abdominal muscles play in breath and deep core alignment. I explained how this part of your body provides the base of your posture. Additionally, I … Read More

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Pain Free Athlete :: Trunk muscles

The Secret Role of Your Abs

What do your abdominal muscles do? Most of us are concerned with the look and strength of our abs, but what is their purpose in the body? Most anatomy books will list actions such as flexing the lumbar spine to … Read More

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Activate Your Glutes with Bridge Exercise Variations

My last blog, Why do glutes shut off?, outlined the three main reasons your butt muscles stop working – pain, position and lack of use. In this blog I am going to provide more information about this powerful muscle group and … Read More

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Why do glutes shut off?

Have you ever been told your glutes don’t work? I have! When I started my posture therapy program, I couldn’t activate my left glutes at all. It’s like they had amnesia, which they did. My muscles had forgotten how to … Read More

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Tame Your Hip Flexors with the Egoscue Tower

Your hip flexors are vitally important to aligned posture and efficient movement. Your two primary hip flexors are the Psoas and Iliacus muscles. As you can see in this Wikipedia illustration to the right, the Psoas muscle attaches to the spine, then … Read More

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