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Three Steps to Proper Breathing
Breathing and addressing how we breathe has become a popular topic, for good reason. Great breathing can make the difference between having a super strong, fluid, pain-free body, or one that’s under constant cortisol distress, locked down by tightness, and with decreased core control. It can also have a dramatic effect on healing a diastasis …
The Serratus Anterior: A Secret Weapon for Great Posture
You may have heard of the serratus anterior muscle and scapular winging, but did you know that how your serratus functions can have effects well beyond your shoulders? This vital connection helps with neck and shoulder pain, affects core strength, connects your trunk to your pelvis for better hip function, and helps your obliques fire …
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Glute Exercises for Sciatica Pain
Sciatic nerve pain is a global term that is often used when people complain of pain that runs along the path of this nerve, often identified as gluteus maximus pain. The sciatic nerve originates from nerves out of the lower lumbar vertebra, and it runs underneath the piriformis muscle and down the entire back side …
Why Your Back Hurts and What You Can Do About It
When it comes to the human body, there are some things we cannot change: our age, genetic factors, a history of trauma. But there is a lot we can do to help manage and prevent chronic pain from limiting our lifestyle. Back pain is common. According to the CDC, nearly 60% of adults in the …
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How to Heal a Diastasis Recti Without Surgery
Can a diastasis recti be fixed without surgery? Maybe. But you won’t know until you give it your best effort. I want you to keep in mind that there’s NO TIME LIMIT FOR HEALING!!! I’ve seen women who are 20 years postpartum and we’ve been able to fully close their diastasis. In reality, there isn’t …
How to Help Your Body Heal a Hernia Naturally…Without Surgery
Note from Sarah: In this guest blog post by Gina, she’s giving her personal natural umbilical hernia recovery story. Please be aware that some hernias require surgery immediately and can be life-threatening. Please check with your doctor before trying a non-surgical hernia repair approach and make sure it’s safe! You’re so smart to be considering …
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IT Band Pain and Exercises to Help
What is the IT Band? The IT Band stands for the iliotibial band. It is a thick band of fibrous tissue that runs from the outside of your hip to the outside of your knee. It is the accumulation of the fascia from all of the glute muscles and the tensor fascia latae (TFL) (Flatto …
How to Choose Compression Garments
Guest blog post written by Janelle Antonio DPT, CLT, PCES I was 20 weeks pregnant, to the day. I looked down after watching a movie that night and thought to myself, “whose feet are those?!!” They were huge! Lucky for me, I am a lymphedema therapist. This isn’t the case for most mamas. Most will …
Exercises for Hip Impingement
If you missed part 1 of this article on what is hip impingement be sure to check it out! Hip Impingement Exercises When attempting to heal hip impingement without surgery, you won’t necessarily be changing the bony deformations or integrity of the labrum, but you’ll focus more on improving the joint mechanics through muscle reeducation, …
What is Hip Impingement?
What Is Hip Impingement? The hip joint is a ball and socket joint. It consists of the end of your femur (upper leg bone) which has a round end (shaped like a ball) that sits in a cup-shaped socket of your pelvis known as the acetabulum. The acetabulum and femurs both have articular cartilage on …