How to Get the Most Out of Your Figure Four Stretch

Some stretches are fantastic to practice every day. But if you do them the same way each time, you might be missing benefits that could make a massive difference in the way you feel and move. Two keys to safe, successful stretching are variety and alignment. Think of it like mowing a lawn but only […]

Undo Rounded Shoulders and Slumped Spines with This Exercise

I practice a few exercises every day without fail, and today I’m going to show you my favorite one. This exercise is an essential piece of the posture puzzle, and it’s fantastic for shoulders and spines that have succumbed to modern living by rounding forward. It’s a simple and effective chest stretch. You’ll need a […]

Turn This Popular Ab Exercise Into Actual Core Work

Photo - woman on mat in sit-up posture smiling

If you’ve done traditional Pilates, you know many of the exercises involve curling forward with the head, neck, and shoulders. This move is called an ab-curl, and it looks a lot like a crunch exercise. Undoubtedly, ab-curls will make you feel your stomach muscles, which must mean those muscles are being strengthened, right? Maybe, but […]

Learn to Find, Feel, and Activate Your Multifidus for Low Back Health

Your multifidus is a group of deep muscles that attach to your spine, connecting all the way from your sacrum up to your neck. When these muscles engage, they expand, in a positive way, to hug and stabilize your spine. This deep spinal hug lets you move, dance, walk, twist, whatever move you need to […]

Use Your Breath to Massage Low Back Tightness Away

Use Your Breath to Massage Low Back Tightness Away

One side effect of shallow breathing is low back discomfort and tightness. Over time, this habit can leave the lumbar spine and surrounding muscles and fascia feeling tight and inflexible. While the tendency might be to search for an external solution, like a massage, or a stretch, you already have a perfect solution built right […]

The Hidden Connection Between Back Pain and Breathing

Improving the way you breathe is such a simple back care solution that you can easily miss it. When someone comes to see me with low back discomfort, breathing is where we always begin. And when it comes to breathing, the diaphragm is your primary breathing muscle, and it’s in charge of many vital movements […]