Open Your Whole Spine LEVEL 1
This is one of my favorite exercise sequences. I got this sequence from my friend and colleague Dr Satya over at Resilience Artist. Check out the rest of her offerings there, she’s frankly brilliant. This sequence is a great daily practice that takes no more than 10-15 minutes, and really improves range of motion of the […]
Somatic Support for Survivors In Therapy
Many survivors of sexual trauma find that even after years of talk therapy, their bodies still hold on to old patterns of protection and guarding. I had a client who, during our first session, lay on the table with one knee bent, moving it gently back and forth. When I placed my hands to help, […]
Arm Squeezes
Foot squeezes and stockings
This practice is great for shifting the brain from fight-or-flight back into our default rest-digest-connect mode. The goal is not to soften the tissue of the feet and calves by rubbing or working those tissues, but to let the brain check in, reactivate self-healing mode, and soften those tissues itself (when your brain is good […]
Side Ribcage Opening
This exercise is great for opening up the breath, and increasing mobility through the ribs. 5x to each side is plenty, just keep your shoulders dropping!
Do I even need a Chiropractor?
A lot of people ask me if they need a chiropractor. Short answer: yes, you have a spine and a brain and we keep those running smooth. Longer answer, well… watch!
Neck Seaweed
This practice is a special application of the Seated Seaweed practice, targeting the neck. If you haven’t done the seated seaweed practice, start there. This 5 minute practice helps reduce muscular neck tension, and even more importantly, guides the nervous system away from the fight-or-flight self-defense mode and back into rest-digest-connect-and-heal mode, where we thrive.
Comb the Cobwebs, Calm the Chaos
This practice is great for quickly soothing the nervous system, turning down the fight-or-flight response, inviting your brain to remember to breathe, and reset yourself back into the rest-digest-connect-heal mode. Remember to use the lightest possible pressure; you’re looking to soothe the brain and ask the tissue to lengthen, you’re not trying to work out knots! […]
Forward Head Position
This quick series is useful for daily practice if your head tends to hang out in front of your body. If any of this hurts, stop right away and reach out for assistance!
Hip Circles
This is a great daily movement practice for increasing mobility and awareness in the hips, smoothing out gait, and just getting your blood circulating. Keep it easy!
Movement Meditation – Shoulders
This practice will help create softening and ease in the shoulders. Go slow, and as you develop a habit with these movements, try slowing down to 10 or even 20 breaths per movement.