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Support yourself for better sleep and a healthy spine.

        A lot of people complain about waking up with pain that they didn’t have when they went to bed, saying that “they slept wrong”. As someone who truly appreciates the value of a good night’s sleep, I don’t believe that there is a “wrong” way to sleep. However, there are ways that you can support your spine in a neutral position by using pillows at night

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Strong arms, soft shoulders.

    Here is a wonderful exploration for finding the connection of your arms through your shoulders and spine.     1) Sit on the floor with your knees bent out to the sides and the soles of your feet facing (but not touching) each other. You may need to place a folded towel under your sit bones for comfort. Place your hands

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Don’t worry….be happy!

    I recently found myself engaged in a conversation where I was suddenly and unexpectedly asked to name 3 things that made me happy.     This question was presented to me after I had just completed a 3 day Advanced Feldenkrais Training with Russell Delman, a highly respected Feldenkrais Trainer who presented his work “The Embodied Life”TM. His work incorporates deep personal introspection

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Supported sitting….rest your spine.

    Do you sit a lot at work? Do you drive a lot? Do you find yourself experiencing back pain or discomfort when you sit? Most chairs at work, home, school, restaurants, etc., are not made to adequately support your spine in sitting. If you do sit for extended periods of time, your spine could use a rest. So, how do you do this? Try some of

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Unlock your knees….effortless standing.

    Have you ever found yourself experiencing back pain, knee pain or foot pain in standing? Or that holding yourself upright even for short periods of time is exhausting? Here is a little experiment to help you find your way to effortless standing.     Stand up, and notice how you are standing. Don’t change anything, just pay attention to how you stand. Are

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Effortless posture……finding your spine.

    Good posture is effortless. No, this isn’t a typo; it’s the truth. And the key to effortless posture is to find a way to let your spine support you. Our spines are designed with natural curves that support us during all weight bearing activities. Unfortunately, sometimes our ideas about finding “good posture” causes us to try and change the

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Treat your feet to no more pain….

    A lot of us experience foot pain during our lifetime. It may start out as small twinges of discomfort that is easy to ignore. However, your aching feet can develop into much bigger foot problems as well as leg, hip and back as well as difficulty walking. However, with the proper attention, including exercises and stretches, you can

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From crunch to dead bug……

    Let’s combine the exercises from my 2 previous posts. Many core exercises (as are done in Pilates) start from a position called the “dead bug”. Although beginners frequently struggle with this position, we already have a strong foundation on how to properly activate your core muscles and to isolate your transverse abdominus. (Please refer to my previous posts if you are new

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Core strength…..

We have all heard of the term “core strength”. But what exactly does it mean? Basically, having a strong core means developing the abdominal muscles that support our low back. A strong core helps to stabilize our spine and pelvis, decreases low back pain, protects our low back from injury, flattens our stomach and trims our waistline. In Pilates, we often refer to

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Play at work.

Last week I offered some suggestions on how to incorporate more exercise into your daily routine at home. Just a few minutes of exercise each and every day can have a huge positive impact on your overall strength, flexibility, health and well-being. However, incorporating more physical activity at work may be a bit more challenging depending on your work environment and

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