3 Simple Balance Exercises You Can Try at Home


Working on your balance doesn’t need to involve any fancy equipment and can be as simple as putting a 2x4 on a stack of books or yoga blocks to create a simple beam! Or if you aren’t so confident with your balance, try the 2x4 on the floor by itself first. Then give these 3 moves a try:

Pelvic listing on the beam is a great way to work on single leg standing and get your lateral hip muscles doing their job again. Stand on he beam on one foot and focus on pulling your hip inward to keep it stacked above your ankle.

Heel-to-toe standing and walking on the beam. If you have to move quickly along the beam it’s an indicator you don’t have good balance control. The slower you move here the better.

And the trickiest one for me: walking sideways along the beam. Try it both directions!

Some tips to get more out of your balance work:

Try this in front of a mirror for feedback and motor learning. This helps integrate your brain and your body.

Try your balance...

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10 Quotes to Change Your Perception of Aging

 

In my years as a physical therapist and restorative exercise specialist helping adults age well, I’ve realized aging well has more to do with mindset than any lack of knowledge of health. The adults I encounter who age well both view aging as a positive experience and maintain a strong mind-body connection as they age. The clients I’ve worked with have inspired me to do a lot of research over the years on healthy aging and these quotes have all inspired me along the way. I hope they do the same for you.

“Becoming an Old Person in Training makes it easier to think critically about what age means in this society and the forces at work behind depictions of older people as useless and pathetic. Shame can damage self-esteem and quality of life as much as externally imposed stereotyping. Becoming an Old Person in Training is a political act, because it derails this shame and self-loathing. It undoes the “otherness” that powers ageism (and...

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2019 Holiday Gift Guide for Movement-Lovers and Lifelong-Learners

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.

That time of the year is upon us again and it's time to start talking about the holidays! I have two confessions to make: I love to move and am also addicted to learning new things. So I thought it would be helpful to put together this holiday gift guide for those of you looking to make movement and learning a part of your gift-giving this year (or if you’re just looking for something to enhance your own health in the new year)! And just a note, I would never recommend something I haven't used and loved myself. All of these items are found in both my home and movement studio. 

Books

Erwan Le Corre The Practice of Natural Movement: Reclaim Power, Health, and Freedom 
The creator of MovNat, Erwan Le Corre, published a beautiful book on natural movement this year. There’s plenty of reasons this book is at...

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3 Simple Floor Mobility Drills

 

Wanting to gain some strength while improving your floor mobility? Try out these 3 simple but powerful floor mobility drills. A few things to keep in mind as you try these:

 You’ll get more out of them if you move as slow as you possibly can. I mean painfully slow.

 If you only get part of the way through the motion and find yourself plopping back on the floor, grab a few bolsters like a cushion to raise the level of the surface you're sitting on. Bolstering means meeting your body where it’s currently at and allowing you to work within your given range.

 This is an example of taking a bigger movement like floor transfers and breaking that movement down into smaller pieces to improve your technique and expand your options. You can do this with any skill, it’s super fun!

 

Looking for more on progressing your floor transfers and floor mobility? Check out the Mindful Movement Collective!

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5 Simple Steps to a Healthy Pelvis

 Incontinence. Even reading that word made you want to turn away. It’s an initial warning sign that the strength of your pelvic floor is compromised in some way and no longer has the strength to hold the contents of the pelvis. The initial symptoms are leaking urine and can progress to the point of pelvic organ prolapse.

Pelvic health is the conversation no one wants to have, so, unfortunately, incontinence has become all too common. And millions of people are suffering in silence. And with the number of incontinence products and adult diapers popping up in stores, we’ve normalized the issue. But being incontinent at any phase in your life is anything but normal. And people feel hopeless for a solution.

Incontinence is NOT NORMAL

There are several different types of incontinence. I won’t get into the technical definitions here but will describe how you know if you’re experiencing incontinence. If you find yourself leaking every time you...

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3 Tips to Live a Healthier Lifestyle

“How do I live a healthier lifestyle?” is one of the most common questions I’m asked as a physical therapist and movement coach. There is an infinite number of technical tips and interventions I can educate my clients on, but the reality is none of them matter until we first address our the most basic levels of our health and beliefs surrounding our health first.

In my years of practice, I’ve noted common patterns of thoughts and habits among individuals who lead overall healthy lifestyles and consistently meet their health goals. And on the other hand, sets of habits among those who continue to fall short of living the life they dream of living.

There are several layers to living a healthy lifestyle, and it doesn’t help to focus on the more advanced layers until you have a solid base in place. Like any other skill in life, we need to master the basics before moving on to more advanced techniques. The base of healthy life choices addresses the...

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The Health Implications of Kyphosis

 

Kyphosis is an excessive forward curvature of the upper spine, and in today's video, we discuss the health implications of developing kyphosis. 

Kyphosis is most often thought of as an aesthetic issue, but it goes far beyond appearance. Kyphosis impacts how your ribcage and the vital organs it holds functions. It can also limit the function the muscles and joints surrounding the ribcage. It can also impact the bone density of the vertebrae. 

Kyphosis is caused by a combination of forces throughout the upper back. Muscle imbalances that pull the spine in this position are created by our movement habits, including excessive time spent sitting in front of computers and on cell phones. 

The great news is that this problem is reversible and preventable! For more on kyphosis and corrective exercises used to reverse it, check out the full-length kyphosis class in our Mindful Movement Collective

 

Want to learn more about mindful movement? Sign up for our...

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Movement Tips to Avoid Back Pain During Pregnancy

More than two-thirds of pregnant women report low back pain and up to one-fifth report pelvic pain during pregnancy. Reports of pain tend to increase later in pregnancy and interfere with daily activities, sleep, and work. About 20% of women who experience low back or pelvic pain during pregnancy report persistent pain for up to 3 years following pregnancy.

Chronic pain is complicated and much research in recent years has revolved around the term “pain catastrophizing”. Catastrophizing is a process of becoming fixated on pain, magnifying the effects of it, feeling helpless, and expecting negative outcomes associated with pain.

Research shows that those who catastrophize are more likely to develop persistent chronic pain and disability. Women who demonstrated pain catastrophizing during their pregnancy were found to be less likely to have been active throughout their pregnancy and more likely to develop persistent pain after.

The recommendation of daily physical activity...

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We’re All Old People in Training, So Train Wisely

 

“Becoming an Old Person in Training makes it easier to think critically about what age means in this society and the forces at work behind depictions of older people as useless and pathetic.” -Ashton Applewhite

When most people talk about aging, they portray this picture of decline. Hold onto this misguided belief the best years are behind them. Sadly the anti-aging message is pervasive in our society. And the increasing rates of social isolation among older adults speaks volumes about our views on aging.

But what if instead, we looked at aging as a time of growth? How drastically does that change this image?

There isn’t something specific about aging that causes a state of decline. Your beliefs are what cause change with age. Nothing more. By telling ourselves we've gotten "too old to..." we initiate the process of decline. If we'd just admit that yes, we are in fact getting older, embrace this fact, and view aging as an opportunity for further growth we’d...

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Find Your Tribe: Reach Your Goals with a Healthy Aging Community

A staggering 28% of adults in the US over the age of 65 live alone. In recent years, a substantial amount of research has found on isolation in our later years increases the risk of adverse health events. Older adults who feel isolated are more likely to develop chronic disease, depression, and dementia. Isolation also increases the risk of mortality. 

On a similar note, one of the most common concerns I hear from clients in the clinic is the lack of social support in reaching their health goals. They express that it’s difficult to make healthier choices because of others around them, or a lack of people around them. It’s hard to get friends and family members on board while changing to health-conscious habits. It’s also more difficult to make healthier choices when you’re feeling alone. 

As Jim Rohn famously said, “You are the average of the 5 people you spend the most time with.” Therefore, if you want a healthier life, seek out...

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