Blog Posts - Pain Free Posture Therapy

Pandiculation - Animals Do It and So Should You!

Sat, 11 Apr 2026 10:29:28 GMT

Animals Do It and So Should You!

Pandiculation is the process of resetting muscle length and tension. Animals do it naturally after rest. A dog or cat will arch its spine, then round it.

Here’s what happens:

Arching activates the extensor muscles
Rounding activates the flexor muscles.
Activating one group and then the other helps each side release when not in use.

This movement restores neutral balance in the spine. In posture therapy, working the opposing muscle group can help fix a muscle that is overactive or not firing when needed. This improves muscle coordination and reduces tension.

Serving Colorado from our centrally located office in Westminster and seeing clients from Fort Collins to Colorado Springs, Denver and Boulder, we can also help globally via WebCam such as Zoom or FaceTime.

Anu Lawrence owned Egoscue Method clinics for over a decade before moving to private practice in 2022 and is a certified master instructor in the Egoscue Method, having learned the craft from Pete Egoscue directly.

Why Consistency Matters in Posture Therapy

Sun, 01 Mar 2026 04:01:19 GMT

Why Consistency Matters in Posture Therapy

It’s common for clients to reduce their exercise frequency once their pain improves. Feeling better often creates the impression that less practice is sufficient.

However, occasional exercise maintains symptoms. It does not create structural change.

The body is exposed to postural stimulus 24 hours a day. Sitting, standing, driving, working at a computer, and looking down at devices all reinforce existing movement patterns. When corrective exercises are performed only a few times per week, they compete against constant daily input.

In this scenario, progress slows.

Posture therapy works through neuromuscular re-education. Muscles and connective tissues adapt based on repetition. Daily corrective input helps the nervous system establish new movement patterns, reinforce positive muscle memory, and improve structural efficiency.

Without consistency, the body defaults to familiar compensations.

The objective of posture therapy is not simply temporary pain relief. It is long-term structural adaptation. That requires frequency, repetition, and intentional practice.

Consistency transforms short-term relief into lasting change.

If you are ready to move beyond symptom management and build sustainable alignment, schedule your personalized posture assessment today.

Anu Lawrence owned Egoscue Method clinics for over a decade before moving to private practice in 2022 and is a certified master instructor in the Egoscue Method , having learned the craft from Pete Egoscue directly.

Neuro Muscular Amnesia

Mon, 12 Jan 2026 08:01:48 GMT

Neuro Muscular Amnesia

Neuro Muscular Amnesia

Neuromuscular amnesia happens when the nerve pathway to a muscle stops working correctly. The body “forgets” how to activate that muscle.

A common example is asking someone to squeeze their glutes and watching them engage their stomach or pelvic floor instead. You can test yourself by standing with your feet straight and trying to contract only your glutes. If other muscles join in, you may have this issue.

Posture therapy addresses neuromuscular amnesia by:

Identifying muscles that are not activating properly
Re-training the nervous system to recruit them correctly
Reducing compensation from other muscles
Restoring proper movement patterns

The goal is to get the right muscles doing the right job at the right time so your body functions at its best.

You Don’t Have Bad Posture, You Have Adapted Posture

Mon, 15 Dec 2025 02:34:40 GMT

You Don’t Have Bad Posture, You Have Adapted Posture

Most people say they have bad posture.

But truthfully, your body isn’t broken, it’s just doing what it learned.

If you sit for hours, lean on one side, or spend your day looking down at screens, your body adapts to those habits. Muscles tighten, others weaken, and your joints shift to keep you upright. That’s not failure. That’s loyalty.

The problem is that over time, those small adjustments add up. You start to feel tension, stiffness, or fatigue, not because your body gave up, but because it’s been compensating for too long.

Think of it like a car that’s slightly out of alignment. It still drives, but it wears down faster and wastes energy. Your body works the same way. Pain isn’t the enemy, it’s the dashboard light saying, “Something’s off.”

Posture therapy helps you get back in sync. Through precise, guided movements, your body relearns how to move efficiently. It’s not about forcing “perfect posture”, it’s about restoring balance so your body can support you naturally again.

You don’t have bad posture. You have a body that’s been doing its best with the habits you’ve given it. Now it’s time to help it remember what healthy alignment feels like.

Your body isn’t the problem, it’s the pattern.

Let’s help it move the way it was meant to.
Book your personalized posture assessment today and start feeling balanced again.

Posture Isn’t Permanent

Wed, 12 Nov 2025 07:51:17 GMT

Posture Isn't Permanent

Posture Isn’t Permanent

Many people believe their body is fixed, that the way they move and stand cannot change. This belief is often based on years of living with pain, stiffness, or poor posture. The truth is your body adapts to the positions and movements you repeat most often.

Take the example of a bow-legged cowboy. Most are not born with that leg shape. Spending years riding horses forces their legs into that position. Over time, their muscles, joints, and even bone structure adapt to support that posture.

This works both ways. If repeated movement and positioning can cause a change toward dysfunction, they can also be used to create positive change. When you apply consistent, targeted exercises that restore alignment, your body starts to adapt in the opposite direction.

Bone remodeling is a real process. Your body constantly replaces old bone tissue with new tissue. While the changes are gradual, they can be influenced by the mechanical forces you place on your body. Correct movement patterns guide those forces to create better alignment over time.

The same is true for muscles and connective tissues. They shorten, lengthen, and strengthen based on the demands you place on them. Posture therapy uses this principle to restore balanced movement, reduce joint stress, and improve function.

With the right program and enough time, even long-standing misalignments can improve.

Your body is designed to adapt. The key is giving it the right stimulus, consistently.

Bone on Bone Misconception

Wed, 15 Oct 2025 06:19:35 GMT

Bone on Bone Misconception

Bone on Bone Misconceptions

Many people are told they are “bone-on-bone” in a joint, most often in the hips, knees, or spine. That phrase can sound final, as if nothing can be done. But in most cases, it’s not the entire joint that has worn away.

When a joint is misaligned, the surfaces no longer meet evenly. This creates extra pressure on one specific area. Over time, that spot may lose cartilage and become painful. But the rest of the joint often still has healthy surfaces that function normally.

��Realigning the joint changes how the surfaces interact. Pressure is spread out more evenly, movement becomes smoother, and pain often decreases, even if cartilage loss remains in one area.

Think about the bottom of your shoes. They rarely wear out evenly. The heel or the ball of the foot takes more stress and breaks down faster. Your joints work the same way. Damage is usually localized, not spread evenly across the entire joint.

By improving alignment and restoring better movement, you can often reduce pain, protect what remains healthy, and keep your joints working longer.

The 4 Stages of Competence

Tue, 02 Sep 2025 04:53:40 GMT

The 4 stages of competence

The 4 Stages of Competence

One of the most powerful concepts we share with clients is the idea of competence , and how we move from struggling with a new skill to making it second nature. This process can be applied to almost anything, including improving posture and movement patterns.

There are four key stages:

Unconscious Incompetence – You’re not even aware that you’re not doing something correctly. For posture, this might mean you don’t realize you’re slouching or sitting in a way that strains your body.
Conscious Incompetence – You’ve become aware of the issue, but it can be frustrating to notice how often you slip back into bad habits.
Conscious Competence – You can now do the right thing, but it takes effort and focus. For example, you might need to actively remind yourself to sit tall or keep your shoulders back.
Unconscious Competence – With enough practice and repetition, the new habit becomes automatic. Just like tying your shoes or driving a car, you no longer have to think about it, it simply happens.

Our goal with posture therapy is to help you reach unconscious competence with proper alignment and muscle memory. This takes time, consistent practice, and patience. But once you reach that point, your body moves and functions at its best. Without you having to think twice.

Hips Width Quarter Turn

Thu, 26 Jun 2025 16:00:02 GMT

Another take on how to get your feet into hips' width alignment.

When we ask clients to stand in hip-width alignment during exercises , most people assume it means standing as wide as the outside of their legs. But in reality, the hip joints are narrower than that. And often, feet are turned out more than they should be, which can throw off alignment throughout the body.

To help with this, we teach a simple setup we call the pizza slice trick ��:

Start with your feet completely together
Quarter turn your toes outward
Quarter turn your heels outward

This usually gives you about a fist to a fist-and-a-half of space between your big toes. It may feel surprisingly narrow at first, or even slightly pigeon-toed, but that’s actually the correct position for most bodies.

Using this method helps you find proper alignment without needing to overthink or check in the mirror. The more you practice it, the more natural it starts to feel.

✨ Try this before your daily routines or any movement session to set a better foundation for your posture and alignment.

Anu Lawrence owned Egoscue Method clinics for over a decade before moving to private practice in 2022 and is a certified master instructor in the Egoscue Method, having learned the craft from Pete Egoscue directly.

Hips width alignment

Thu, 12 Jun 2025 16:00:02 GMT

How to get your feet into hips' width alignment.

When we start working with clients, one of the first things we teach is how to find true hip-width alignment. It’s something we ask for a lot in exercises, but many people get it wrong at first.

Most people assume hip-width means the width of the outer legs , or they stand with their feet turned out (what we sometimes call a duck-footed stance ). But your actual hip joints are a bit narrower than that, and your feet should be straighter than you probably think.

Here’s the simple trick we teach to help find that alignment:

- Start with your feet all the way together

- Quarter turn your toes out

- Then quarter turn your heels out

This usually puts your feet about a fist to a fist-and-a-half apart. It might feel like your feet are unusually straight, maybe even slightly pigeon-toed, but that’s the position we’re looking for.

⚠️ Just remember: it’s not “heels first, then toes” or you’ll likely end up turned out again. Stick with the quarter turn each way, and you’ll land right where you need to be, without overthinking it.

At first, it might feel a little unfamiliar, but with practice, it becomes second nature. It’s a simple trick that makes a big difference.

Anu Lawrence owned Egoscue Method clinics for over a decade before moving to private practice in 2022 and is a certified master instructor in the Egoscue Method , having learned the craft from Pete Egoscue directly.

Healing Crisis Stirring up the Water

Thu, 29 May 2025 16:00:03 GMT

Sometimes the body can get worse when we introduce new stimulus before we get better. Here's why...

Today I want to talk about something we call a healing crisis. This often happens when people start working on their health in a new way, whether that’s posture therapy, a change in diet, or another routine shift.

A healing crisis is when things feel worse before they feel better. It can be confusing, but it’s actually a normal part of the process.

Think of it like a pond. On the surface the water looks calm, but at the bottom there’s debris, silt, leaves, and buildup that’s been sitting for a long time. When you go to clean it, the first thing that happens is everything stirs up. The water looks cloudy, messier than before. But that’s the first step to making it clear again.

Your body works the same way. When you start a new health practice, old patterns and dysfunctions get stirred up. You may feel soreness, fatigue, or discomfort at first. That doesn’t mean it isn’t working. In fact, it means your system is responding and shifting.

Here’s what to remember:
✅ It’s normal.
✅ It’s temporary.
✅ It’s often a sign of progress.

And if anything feels concerning, we’re here to help talk it through.

Healing isn’t always a straight line ➡️ sometimes things get stirred up before they settle into balance. Stay patient, stay consistent, and trust that relief is on the other side.

Ground Force Reaction

Thu, 15 May 2025 16:00:02 GMT

The effect of lying on the ground with gravity weighing upin us is called ground force reaction. Here is why it is important.

Today we’re talking about something called ground force reaction , a term that describes how your body responds to contact with the ground.

In posture therapy, we use this concept intentionally. You’ve probably seen an exercise where you're lying flat on your back with your arms out to the sides. I often compare this to pancake batter hitting the griddle . Think about it, when the batter touches the hot surface, it flattens and spreads. That’s exactly what your body does when it meets the floor.

So if your shoulders are rounded or your head naturally pushes forward, lying down allows the ground to gently push back on you. This pressure helps open up your posture, lengthen your spine, and guide your body back to a more neutral position, often without you having to think or force anything.

That’s why a lot of the restorative work we do in posture therapy starts with lying down. The ground does part of the work for you.

So if you’ve ever wondered why posture therapy sometimes looks like “just lying there,” now you know, you’re working with gravity and ground force to realign your body, gently and naturally.

Anu Lawrence owned Egoscue Method clinics for over a decade before moving to private practice in 2022 and is a certified master instructor in the Egoscue Method, having learned the craft from Pete Egoscue directly.

Fish in Water

Thu, 01 May 2025 16:00:02 GMT

Sometimes we don't even notice our compensation patterns because they are so deeply ingrained; just like a fish doesn't notice the water.

A lot of our clients come in with movement patterns that are so deeply ingrained, they don’t even realize they’re happening. We often call this the “fish in water” effect.

Take your lower back, for example. If we ask your hips to do some work, your lower back might automatically tighten, not because it needs to, but because it’s been compensating for so long that your body doesn’t know any other way. It’s like blinking your eyes, it happens so frequently, you stop noticing it.

That’s why slowing things down matters.

We simplify exercises on purpose. We remove distractions. We teach you how to feel what your body is doing, in real time. Because becoming more kinesthetically aware , learning how to feel what’s actually happening in your own body, is the key to changing old neuromuscular patterns.

If you’ve had a chronically tight back (or neck, shoulders, or anything else), chances are you’ve developed these automatic responses. You go to move one area, and something else jumps in to help, even when it’s not supposed to.

What we do in posture therapy is help you recognize those patterns and rewire them.
It’s not fast. But it works, and it builds a new, more functional way of moving that doesn’t keep looping back into the old pain cycle.

Elevator Speech

Thu, 17 Apr 2025 16:00:00 GMT

What is posture therapy in a nutshell? How do you describe it to friends and family. Here's the answer!

So what is posture therapy .... really?

In simple terms, posture therapy is a form of corrective exercise.

Where a chiropractor or massage therapist might use hands-on techniques to adjust or release the body, we use movement to restore balance, in a way that addresses your entire body, not just the area that hurts.

For example, if your back is rounded, we’re not just looking at the spine. We’re also checking the position of your hips, pelvis, femurs, and even how your feet interact with the ground. Everything is connected , and when one part is out of place, the rest of your body has to adapt.

The second key part of posture therapy is that it’s something you learn to do for yourself.

We’re not just treating you, we’re teaching you.

This means you walk away with a real skill set that you can use for the rest of your life. You're not dependent on weekly appointments or someone else to “fix” you. You're learning how to take care of your body and keep it functioning well long term.

It’s the difference between giving someone a fish and teaching them how to fish.

We want you to get real, lasting results, by giving you the tools to take ownership of your own alignment and movement.

Your Health is Your Responsibility: Be a Consumer

Thu, 20 Mar 2025 16:00:00 GMT

We are empowered to make decisions in so many aspects of our lives, from the foods we eat, to the clothes we wear, what we drive or listen to on the stereo. So, why don't we take the reigns with our own health and our bodies?

Have you ever thought about what it means to be a true consumer when it comes to your health? Too often, people find themselves in the backseat, passively following orders without much thought or input.

In the world of health and wellness, it’s common for patients to be told what to do and to follow instructions without question. We assume that because someone is wearing a white lab coat, they automatically know what’s best for us. While expertise matters, no one understands your body better than you. Your instincts and intuition are valuable, and they deserve a place in your decision-making process.

Think about how you make choices in other areas of life. The clothes you’re wearing right now? You chose the style, color, and fit. The car you drive? You picked it because it worked for your preferences and needs. Yet when it comes to health, many people surrender that same agency. This “ lab coat effect” can make us feel like we don’t have the right to question or participate in decisions about our care.

I’ve met many people who later regretted ignoring their gut feelings in favor of blindly following a protocol. While medical guidance and best practices are important, they are not always tailored to the individual. That’s why it’s essential to educate yourself, ask questions, and weigh expert opinions against what feels right for you.

Being a consumer of your health means taking ownership. It means balancing professional advice with your own intuition and values. It means recognizing that while doctors and practitioners can guide you, the final decisions should align with your unique needs and belief system.

So do your research. Listen carefully to expert recommendations. But also trust yourself. Because in the end, your health is your responsibility, and your voice matters.

Serving Colorado from our centrally located office in Westminster and seeing clients from Fort Collins to Colorado Springs, Denver and Boulder, we can also help globally via WebCam such as Zoom or FaceTime.

The Cast Concept: The Body is Built to Heal

Thu, 06 Mar 2025 16:00:00 GMT

The body is built to heal itself.

Many people are told that joints and cartilage cannot heal. But let’s pause and think about this. If you break your wrist, unless it’s a severe compound fracture, what does a doctor usually do? They put a cast on it. The cast doesn’t “heal” the bone. It simply holds it in place, prevents further injury, and gives the body the chance to repair itself. Within 6–8 weeks, the bone is not only healed but often stronger than before.

So why do we assume joints and cartilage can’t also recover?

The principle is the same: alignment matters. Just as a cast holds a bone steady so it can heal, proper alignment of your spine and joints creates the environment for soft tissues to repair. When your body is positioned correctly, muscles, ligaments, and cartilage aren’t overstretched or compressed. They have the space and support they need to heal.

Take the shoulders as an example. If they round forward, the back tissues become overstretched, while the front tissues are compressed. Over time, this imbalance causes unnecessary wear and tear. But when you restore alignment, you reduce the strain and give those tissues the chance to recover.

Healing is not only possible, it’s natural. The key is maintaining proper alignment so the body can do what it’s designed to do. With consistent posture therapy, you’re not just addressing pain. You’re setting your body up to heal faster, reduce the risk of reinjury, and support long-term function in a safe, sustainable way.

Consumer

Wed, 05 Mar 2025 12:17:44 GMT

We are empowered to make decisions in so many aspects of our lives, from the foods we eat, to the clothes we wear, what we drive or listen to on the stereo. So, why don't we take the reigns with our own health and our bodies?

Today I want to talk about the difference between being a health consumer vs. just following orders.

In the world of health and wellness, it’s easy to slip into the back seat, to let someone else drive and tell you what to do. We’re often handed advice, protocols, or treatments and expected to follow them without question. But we don’t always stop to check in with ourselves, with our own instincts and intuition.

Think about how you make decisions in other areas of your life. You probably picked the clothes you’re wearing because you liked the way they looked or felt. You chose your car because it fit your needs or preferences. These are decisions we make thoughtfully, as consumers.

But in healthcare, the “lab coat effect” often kicks in.

We assume that because someone is wearing a white coat or has credentials, we should follow their advice, even when it doesn’t sit right with us. And I can’t tell you how many people I’ve met who later said, “I wish I’d trusted my gut.”

So this is your reminder:
→ You are allowed to ask questions.
→ You are allowed to disagree.
→ You are allowed to listen to your body.

Be an informed, empowered consumer when it comes to your health. Educate yourself. Trust your own sense of what feels right.

And make decisions that align with your values, not just someone else’s protocol.

It’s your body, and you get a say in how it’s cared for.

Chronic Pain = Chronic Tightness

Fri, 21 Feb 2025 11:59:22 GMT

Relaxed muscles rarely hurt. Teaching your muscles to stop compensating is very important in living a pain free life.

Did you know that chronic pain is often just chronic tightness?

That’s right. Most of the time, a relaxed muscle doesn’t hurt, unless there’s a serious injury. Even in injury, muscles typically tighten to protect the area. So when muscles stay tight long-term, it’s usually because they’re trying to compensate or protect something else in the body.

Maybe a muscle is picking up the slack for a joint that’s unstable. Or maybe it’s guarding an area that’s overworked, misaligned, or simply not functioning well.

This is why we focus so much on deep breathing, staying relaxed, and moving with awareness during exercises. You're not just learning how to activate muscles, you’re also teaching them how to let go when they’re not needed.

Because if those muscles can stop being tight all the time, they can stop hurting all the time.

That’s a big part of why posture therapy helps people feel better quickly, we’re not just “stretching” or “strengthening.” We’re retraining your body to turn muscles on when needed, and off when they’re not.

Braces and Supports

Fri, 07 Feb 2025 11:45:32 GMT

In this video we discuss why we want to move away from braces and supports toward empowering your body to do its own job, as much as possible.

Many clients ask about braces, arch supports, and other tools they’ve been using to help their bodies feel better. While those supports can offer short-term relief , it’s important to think about what they represent.

If your body can't function without relying on something external, then it isn't truly functioning . Needing a brace or insole just to feel stable or get through your day often means your body is compensating for an underlying issue that hasn’t been addressed.

A functional body should be able to handle daily movement and activity without needing outside help. That doesn’t mean tools are bad , they can be helpful in the short term, but long-term reliance on them is a sign that something deeper needs attention. In posture therapy, we focus on helping your body regain that function from within.

Instead of depending on outside support, we work to restore balance and alignment so that your body becomes strong, capable, and self-supporting. The goal is for you to feel well, stable, and active using your own strength, not something artificial.

80% Rule

Wed, 05 Feb 2025 11:21:36 GMT

In this video we discuss why we never ask for you to use more than 80% of your strength or stretch capacity in order to avoid compensation.

When you’re doing your exercises, keep the 80% rule in mind.

This means working at a level that challenges your body but doesn’t push it into compensation. Most of us know the feeling of stretching too far or lifting more than we should, the body braces, tightens, and calls in other muscles to help. That’s your body’s natural protective response.

The problem is, once you cross that line, the movement stops being therapeutic. It might look right on the outside, but inside your body is no longer working in a balanced way. For people with chronic pain, certain muscles are already stuck in “on mode,” so it can be hard to notice when compensation starts.

That’s why 80% matters. It’s enough to activate your system without forcing your body to overwork. The goal is quality, not intensity . Training at this level helps rewire old patterns and restore true function more effectively.

So as you go through your routine, check in with yourself, and remember: stay at 80%. That’s where the real progress happens.

Anu Lawrence owned Egoscue Method clinics for over a decade before moving to private practice in 2022 and is a certified master instructor in the Egoscue Method, having learned the craft from Pete Egoscue directly.

50% rule

Fri, 17 Jan 2025 08:00:34 GMT

In this video we discuss why we ask you to only use 50% of your strength in our exercises.

One of the most common challenges people face when traveling is staying consistent with their routines. Whether you’re on vacation, visiting family, or away on a work trip, it’s easy to think you can’t keep up with your posture therapy without your usual equipment. The good news is, you don’t need to stop. With a little creativity, you can adapt almost any exercise using items you already have around you.

In our sessions, we often rely on yoga blocks, foam rolls, inflatable props, and straps. These tools are helpful because they provide support, height, or stability in key positions. But while they make the process easier, they’re not absolutely required. What matters most is the stimulus you’re giving your body, and that can be replicated with simple substitutes.

Yoga blocks or foam blocks : If you don’t have access to these, use a thick blanket or towel. Fold it into a dense square or roll it tightly to create the height or firmness you need. It may not feel exactly the same, but it’s more than enough to support your alignment.
Foam rolls or inflatable props : A regular bath towel, dish towel, or even a small pillow rolled to the right size can mimic the feel of a foam roll. What you’re looking for is the shape and pressure, not necessarily the exact tool.
Yoga straps : Straps are useful for keeping your body in alignment, especially for hip-width positioning. If you don’t have one, a nylon belt, scarf, or robe tie will do the trick. Avoid leather, since it’s stiff, and stay away from stretchy bands, since they create unwanted tension rather than holding you in place.

By using these substitutions, you can continue to work through your exercises no matter where you are. The key is not perfection, but consistency. Skipping weeks of posture therapy while you’re away only makes it harder to maintain progress. But showing up daily, even with improvised tools, ensures your body continues to get the input it needs.

Think of it this way: posture therapy is about training your body’s alignment and muscle function, not about the equipment itself. The props are just there to guide you. Whether it’s a blanket instead of a block, or a belt instead of a strap, what matters most is that you’re sticking with the practice.

So the next time you’re packing a suitcase, don’t stress about fitting in all your gear. With a few quick substitutions, you can stay on track with your routine, keep your progress moving forward, and return home without missing a beat.

Travel Equipment Tips

Fri, 03 Jan 2025 12:23:05 GMT

Staying consistent with your posture therapy routine doesn’t have to stop when you travel. Whether you’re on the road, staying at a hotel, or simply don’t have your usual equipment nearby, there are plenty of easy ways to improvise with everyday items. The goal isn’t perfection, it’s giving your body the right input, and that can be done almost anywhere.

Yoga Blocks or Foam Blocks
In our sessions, yoga blocks or soft foam blocks are often used for support and positioning. If you don’t have one, don’t worry. A thick towel or blanket can work just as well. Fold it into a firm square or roll it tightly to create the support you need. While it may not feel exactly like a block, it provides enough stability to keep your exercises effective.

Foam Rolls or Inflatable Support Tools
For movements that require a foam roll or inflatable cushion, you can substitute with a household towel. Rolling a hand towel or dish towel into the right size gives you a similar shape and feel. The point isn’t the exact material, but the way your body responds to the positioning. This simple swap can keep you on track while traveling.

Straps for Hip-Width Alignment
Straps are often used to help hold alignment, especially during hip-width exercises. While stretchy resistance bands might seem like an option, we don’t recommend them, since they add unwanted tension and movement. Instead, a nylon belt works perfectly. It holds steady and keeps your body in the right position. Avoid leather belts, which are usually too stiff and rigid for this purpose.

Why These Substitutions Work
Consistency is key with posture therapy. Skipping sessions while you’re away only makes it harder to maintain progress. By making quick adjustments with the items you have, you keep your body engaged, your alignment improving, and your pain levels down.

These substitutions are simple, portable, and surprisingly effective. They’re proof that you don’t need a fully equipped studio to keep your posture routine going. What matters most is that you continue to show up for your body, no matter where you are.

5 menu writing principles

Sat, 28 Dec 2024 01:59:00 GMT

In this video we discuss the 5 guidung principles that go into shaping a client's routine

When we design a posture therapy routine, we don’t throw random exercises together. Each routine, or “menu,” follows a set of principles to make sure it’s safe, effective, and tailored to how the body actually works. These principles are what guide the process and create lasting change.

1. Reduce the symptom
The first step is to bring the body into a position of comfort. That might mean lying on your back with your legs supported over a block. By reducing tension and giving the body a chance to feel supported, discomfort often starts to ease right away.

2. Reduce rotation
Rotation is when one side of the body is turned out more than the other, like a shoulder that sits forward or a knee that angles out. Even daily habits like driving for long periods can create rotation. Because rotation throws off overall alignment, we address it early in the menu to reset balance.

3. Work from the inside out
We focus first on the body’s central structures: the spine, pelvis, and shoulders. These areas set the foundation for movement. Once they’re working better, we can move outward to the elbows, wrists, ankles, and feet. Think of it as stabilizing the center before fine-tuning the edges.

4. Balance the pelvis
Your pelvis is the movement hub of the body. The largest muscles, glutes, quads, hamstrings, and hip flexors, all attach around it. If the pelvis is tilted or uneven, it creates a ripple effect throughout the body. Balancing the pelvis sets the stage for more efficient movement everywhere else.

5. Leave the body in neutral
We finish menus by reinforcing changes and letting the body settle into a neutral position. This helps lock in the benefits of the session and leaves the body more stable and balanced than when we started.

6. (Advanced) Activate the kinetic chain
For clients who are progressing well, we may add a sixth principle: dynamic exercises that activate the whole kinetic chain. This helps the body work as one coordinated unit, building strength and resilience.

These principles are the backbone of posture therapy. They ensure every routine addresses not just symptoms, but the deeper patterns that affect how your body feels and functions.

3 Food Groups of Posture Exercise

Fri, 27 Dec 2024 19:47:27 GMT

In this video, we discuss the concept of three categories of exercises that comprise the majority of corrective posture exercises: lengthening/stretching, muscle activation/deactivation, or recruitment and restorative.

Three basic categories, or I like to call them food groups, into which you could lump our posture exercises.

The first one is strengthening , or what I would actually say is more like recruitment; helping those muscles learn to turn on when they're supposed to, and also the opposite; learn to turn off when they're supposed to not be working, to give a rest to some of those chronically overtaxed muscles.
The second one, probably the most obvious to people, is lengthening or stretching exercises.
The third category would be restorative exercise , which is maybe less familiar to folks who aren't doing yoga or something like this on a regular basis.

Restorative exercises are really putting the body in an ideal postural position and letting it rest and learn to find a new neutral position.

This is really important. A lot of us are in a go, go, go, do, do, do mindset, and a lot of our clients will say ’I don't feel like I'm doing anything, so this is frustrating for me.’ But we put you in a vacuum and let those muscles actually relax for once, which could really, really help with chronic pain issues and chronically overtaxed muscles. So those are the three basic food groups of exercise with posture therapy.

Hiking Sequence

Thu, 12 Dec 2024 08:49:35 GMT

A quick exercise sequence to align before hiking.

Heading out for a hike? Before you hit the trail, it’s worth taking a few minutes to prepare your body. These simple exercises activate key muscles, improve alignment, and help you feel balanced so you can enjoy the hike with less strain.

1. Standing Arm Circles
Start with your feet in hip-width position. Pinch your shoulder blades together gently, but avoid arching your back. Use a modified golfer’s grip to lock your wrists straight, then begin circling your arms forward at a steady pace for about 40 repetitions. Afterward, turn your palms upward and circle your arms backward for another 40 reps. Keep your posture upright and “stacked” — your ears, shoulders, hips, knees, and ankles should stay in line.

2. Standing Windmill
Stand with your feet at hip width. Slowly bend your torso side to side, avoiding any hip sway or shoulder compensation. Perform five bends in each direction. Next, widen your stance slightly and repeat the sequence. Finally, take your feet to their widest stance and do five more bends each way. After completing all three positions, return to your starting stance. If you have a wall, tree, or fence nearby, you can use it for feedback, but it works fine without.

3. Standing Inline Glute Contractions
This one is performed while walking. Place one foot directly in front of the other as you move, like you’re walking on a balance beam. With each step, contract both glutes. Focus on your hips, not your back or stomach, and aim for even activation on both sides. This exercise not only challenges your balance but also wakes up the muscles that support your stride on the trail.

These three movements take only a few minutes but set the tone for a better hike. You’ll feel more stable, aligned, and ready to take on uneven ground with confidence.

Anatomy of a Pillow Squeeze

Fri, 06 Dec 2024 22:28:36 GMT

In this video we depict some of the things to be thinking about with muscle activation/deactivation exercises.

The knee pillow squeeze is one of the most common posture therapy exercises we use. It looks simple, but the details matter. The same principles apply to similar movements like abductor presses, double doubles, and double switches. What you focus on during the exercise determines how much benefit you get from it.

Starting Position

Begin from a stable seat, such as a block or a chair. Roll your hips forward to sit upright, keeping your feet in a hip-width stance. For the exercise itself, place a standard foam block between your knees. If you don’t have one, you can substitute with a yoga block, a rolled towel, or even your own fist.

The Movement

Perform a slow, even squeeze and release. Avoid rushing — the pacing is key to allowing your muscles to engage and relax properly.

Building Awareness

As you move, pay attention to differences between sides. For example, one hip may engage more readily than the other, or the sensation may feel concentrated in one spot on one side but more spread out on the other. This is normal, but the goal is to bring those sensations into balance. Adjust as needed to recruit the side that feels weaker or less active.

Equally important is noticing how your muscles release. If one side doesn’t let go as easily, focus on softening between squeezes. Learning to release is just as valuable as learning to engage.

Why It Matters

These small details are easy to miss, but they’re essential for building balanced movement patterns. Over time, as your awareness improves, you’ll start noticing these differences more quickly and correcting them naturally.

The goal is not to simply hit a rep count, but to train your body toward symmetry and proper function. When you approach the pillow squeeze with this mindset, it becomes much more than a basic exercise, it becomes a tool for restoring balance across your body.

What is your core?

Tue, 11 Apr 2023 17:28:00 GMT

“Core strength” is a term thrown around a lot, but in posture therapy, we define it differently than most. Instead of focusing on your abs or lower back, we look at the pelvis and hips as the true center of strength and stability.

Why? Because the largest muscles in your body attach there, quads, hamstrings, glutes, and hip flexors. These are the muscles that drive movement and support alignment. When the pelvis is balanced and functional, everything above and below it works more efficiently.

The problem comes when people think of the core only as the stomach and back. Those areas are often already overworked. Doing endless sit-ups, back extensions, or planks on top of that just adds more strain. Without first correcting pelvic balance, those exercises can reinforce dysfunction instead of fixing it.

That’s why we often start with movements like knee pillow squeezes and glute contractions . These exercises restore balance at the pelvis, wake up the right muscles, and create a foundation for healthier movement patterns. From there, the spine, shoulders, and everything else can stack more naturally.

If you’ve ever wondered why your posture therapy routine doesn’t include as many traditional “core” exercises as you expected, this is why. We’re not skipping the core, we’re addressing it at the source. By starting with the hips and pelvis, you set up your entire body to move better and stay stronger.

Exercise for Foot Pain

Tue, 14 Mar 2023 19:25:00 GMT

A short foot exercise video for foot and ankle stability. Pain Free Posture therapy has postural education resources to help ease your pain. Call to inquire for more.

Variety of Exercises

Fri, 10 Mar 2023 19:23:00 GMT

We all know variety is important in our diet. “Eat your greens” doesn’t mean spinach at every meal, it means mixing in kale, arugula, Swiss chard, and more. The same principle applies to exercise, especially in posture therapy.

When you’re first starting, repeating the same routine can be helpful. It gives your body a chance to adapt, reduce pain, and re-establish proper alignment. But once you’re out of pain and feeling more functional, sticking with the exact same menu over and over can start to limit progress.

Your body adapts quickly. If it keeps seeing the same stimulus, the challenge goes away. That’s why introducing variety is so important. By changing up the exercises, while still targeting the same goals, you create new input for your muscles and nervous system. This “muscle confusion” effect helps you stay balanced, responsive, and strong.

If you’ve been relying on the same few exercises for weeks or months, it may be time to switch things up. That’s where regular check-ins with your therapist come in. They can assess how your body has changed, identify new areas of focus, and give you updated exercises that build on the foundation you’ve already created.

The goal of posture therapy isn’t short-term relief. It’s long-term function and resilience. Adding variety keeps your body progressing, prevents plateaus, and makes the work more engaging along the way.

Warm-Up Routine For Rowing

Tue, 28 Feb 2023 19:42:00 GMT

If you enjoy rowing, whether it’s on a water rower, Concept 2, or another machine, there are a few simple exercises you can do off the rower to help you feel more functional and aligned while training.

The first is a seated floor twist, which helps unwind any built-up rotation in your spine or hips. Sit tall on your sit bones with both legs extended and feet flexed. Cross one leg over the other and gently twist toward the side of the bent leg. You can hug your knee or hook your elbow outside it, whatever feels best. Keep your spine long and upright. Breathe deeply and hold for 30 seconds to a minute before switching sides.

Next, loosen up your spine with a few cat-cow movements. Sit tall and tilt your pelvis forward and back, letting the rest of your spine follow. This helps activate and loosen your lower back and hips in a safe, supported way.

Then we move to a sitting floor exercise against a wall or door. Sit with your back as upright as possible, pressed against the wall. Flex your feet straight up, keeping them aligned, not turning in or out. Engage your quads so your knees are straight and legs active. Your palms can rest face up on your thighs. Focus on staying tall through your spine, as if there’s a string pulling from the crown of your head. Hold for one to three minutes.

From the side, this posture mimics the position you want when rowing: upright, hips engaged, and pelvis in a strong forward tilt. This kind of prep makes it easier to use your legs and hips efficiently on the rower instead of rounding your back or collapsing in your seat.

These drills help you stay connected to your posture while rowing, so next time your instructor says “sit tall,” you’ll know it’s not just about your shoulders, it starts from the pelvis. Let us know if you try it or if you have any questions.

Breathing Papier Mache

Mon, 27 Feb 2023 19:49:00 GMT

Breathing is something we all do every day without much thought. But the way you breathe has a direct impact on your posture and overall function. One helpful way to picture this is through the analogy of papier-mâché.

Think about a balloon wrapped in wet strips of newspaper. When the balloon is fully inflated, it creates a smooth, even surface as the paper dries. But if the balloon is crumpled or only partially inflated, the paper hardens into that same collapsed, uneven shape.

Your body works in a similar way. Your lungs are the balloon, and your rib cage is the paper wrapped around it. When you breathe fully, expanding not only your belly but also your rib cage and even into your back, you create healthy internal pressure that helps support your posture.

In posture therapy, we often use specific positions to train this kind of three-dimensional breathing. The goal is to reset how your rib cage expands, improve the shape and mobility of your trunk, and give your body a more natural way to stay upright. Over time, this kind of breathing supports your core, reduces tension, and makes proper alignment feel less forced.

Taking a few deep, full breaths each day is more than a relaxation tool. It’s one of the simplest ways to support your posture from the inside out.

Jenga

Mon, 13 Feb 2023 19:51:00 GMT

Posture has become a buzzword in recent years, especially online. Awareness is growing, which is a good thing. But with that attention comes a flood of quick fixes. Posture shirts, insoles, and generic apps are often marketed as simple solutions to a complex issue. The reality is that one-size-fits-all approaches rarely create lasting change.

Posture is not just about where your shoulders sit. It is about how your entire body is stacked and supported, from the feet all the way up to the head. A good way to visualize this is by thinking of a Jenga tower. When the tower is balanced and symmetrical, it stands tall and steady. But as blocks are pulled from different areas, the structure wobbles.

Your body works the same way. If the base is misaligned, for example, if the pelvis or hips are uneven, the rest of the body compensates. Shoulders roll forward, the head pushes out of alignment, and muscles tighten to keep you upright. Fixing the top without addressing the foundation is like patching a leaning tower without stabilizing the ground beneath it.

The real solution is a whole-body approach. That means looking at your posture as a system, not isolated parts. With a personalized assessment and targeted corrective exercises, you can restore balance, reduce strain, and build lasting function.

Posture therapy is not about gimmicks. It is about helping your body work the way it was designed to, so you move better and feel better long term.

Building Your Routine

Thu, 09 Feb 2023 18:16:00 GMT

Exercise is medicine- if you get the dosage right.

Here are the 5 major principles we use when writing an exercise routine to ensure that it is both effective and therapeutic.

1- Mitigate the Symptom

2- Reduce Rotation

3- Work from the Inside Out

4- Balance the Pelvis

5- Leave the Body in Neutral

The Five Core Principles Behind Every Therapy Routine

When we build a therapy routine for a client, there’s a clear framework behind it. These routines aren’t just random exercises. They follow a sequence that helps the body move toward balance, function, and pain relief. Here are the five key principles we use:

1. Reduce the symptom

The first goal is to get you in a position where your symptoms decrease, not increase. That usually means finding a place of comfort, like lying on your back with your legs elevated, to use gravity to our advantage. This helps calm the system before we challenge it.

2. Minimize rotation

Rotation happens easily, like from sitting unevenly or driving with one hand for hours. You might not even notice one shoulder coming forward or one knee turning out more than the other, but your body picks it up. The goal is to take out that twist and bring symmetry back. It’s simple to correct but just as simple for it to come back, so we pay close attention to it.

3. Work from the inside out

We focus first on central areas like the spine, shoulders, and pelvis. These are the roots of your body, like the trunk of a tree. By working from the inside out, we create lasting change. The ankles, wrists, and elbows will follow naturally once the center is stable.

4. Balance the pelvis

Your pelvis is the engine room of movement. It’s where the largest muscles attach, and when it’s out of balance, everything else has to compensate. One hip higher than the other can trigger a chain reaction of dysfunction. We always aim to bring the pelvis back into balance as a foundation.

5. Leave the body in neutral

Every routine should end with your body in a neutral, aligned position. This reinforces the changes made in the session and gives your body a chance to settle into that balance.

If someone is progressing well and those five points are already solid, we may add a sixth. That’s when we begin engaging the full kinetic chain with a more dynamic, integrated movement to challenge the body as a whole.

That’s the structure behind what we do and why it works

Related: Variety of Exercise

Deposits and Withdrawls

Wed, 01 Feb 2023 20:19:00 GMT

One of the easiest ways to understand your physical health is to think of it like a bank account. Every physically demanding day is a withdrawal. Long hours at work, a tough workout, hours spent driving, or a day of travel all take something out of your body’s postural balance and energy reserves.

On the other side are your deposits. These are the exercises and routines that restore alignment, build strength, and give your body a chance to recover. Posture therapy, restorative movement, even proper rest all serve as inputs that replenish your system.

Just like a real bank account, the math has to work. If you keep making withdrawals without enough deposits, the account runs dry. For your body, that means pain, stiffness, fatigue, and dysfunction. These are the “overdraft fees” of your physical health.

This is why consistency matters. If you’ve had a string of hard days, it’s a sign to prioritize recovery and get back to your daily menu or restorative practice. It’s not about avoiding withdrawals altogether, life will always make demands on you, but about keeping the balance in check.

When you match what you take out with what you put back in, your body has the resources to keep performing, healing, and adapting. Over time, that balance keeps you not only pain-free but capable of handling the activities and challenges that matter most to you.

Does Chronic Tightness Contribute to Chronic Pain?

Mon, 30 Jan 2023 20:34:00 GMT

Chronic pain is often linked to something simpler than most people think — chronic muscle tightness. A relaxed muscle doesn’t usually hurt, unless it’s severely injured. Even in the case of injury, the body’s natural response is to tighten the muscle to protect the area.

This protective tightening is important to understand. Muscles often contract not because they are damaged, but because they are trying to stabilize areas that lack proper support. In other words, they step in to prevent injury or to limit movement your body isn’t ready to handle safely.

That’s why breathing, staying relaxed, and staying centered are key parts of posture therapy. You’re not only learning how to activate muscles. You’re teaching them how to let go when they’re not needed.

When muscles stop being chronically tight, they’re far less likely to be chronically painful. This is one of the main reasons posture therapy helps people feel better more quickly than they expect. It’s not just about reducing pain in the moment. It’s about retraining the body to calm down, move efficiently, and restore balance.

Muscles as Pulleys

Fri, 20 Jan 2023 19:50:00 GMT

When a muscle becomes extremely tight, it’s usually because it has gone into a defensive state. The muscle has “decided” to lock down and protect you. Forcing it to relax with aggressive stretching often backfires. Instead of releasing, it tightens more, much like a person who reacts defensively when pushed too hard.

Muscles don’t work alone. They function in pairs, like pulleys. When one muscle contracts, its opposing group lengthens. This relationship is the key to helping tight muscles release. For example, contracting your biceps encourages your triceps to relax.

By targeting the opposing muscle group, we can reduce tension in a way that feels more natural to the body. This indirect method teaches the overactive muscle to let go on its own, without force.

It’s a smarter, more sustainable approach to reducing pain and restoring balance, especially when other methods like stretching haven’t worked. Over time, this helps create a body that is not only less tense but also more functional and resilient.

Muscle Length and Tension

Wed, 11 Jan 2023 20:35:00 GMT

A stringed instrument offers a clear way to understand how your body works. When all the strings are tuned to the right length and tension, a chord sounds smooth and balanced. If even one string is off, the same chord sounds wrong, no matter how well you play it.

Your muscles, tendons, and ligaments work the same way. They are designed to operate at specific lengths and tensions. When everything is in balance, your body functions efficiently. But when misalignments occur, like rounded shoulders that pull some muscles long while keeping others short, the system no longer works as it should.

This imbalance affects more than posture. It impacts how you move, how you breathe, and how much strain your body absorbs throughout the day.

Just like you would tune an instrument before playing, you need to “tune” your body before activity. Posture therapy provides that reset. By restoring balance in muscle length and tension, it helps your body function the way it was designed to. Whether you are exercising, working, or doing daily activities, everything feels and works better when your body is in tune.

10 Universal Principles of Learning

Mon, 14 Nov 2022 17:49:00 GMT

Whatever your goals may be, implement these 10 principles will help you to establish a sustainable and effective learning plan:

1. Intensive Immersion Shortens the Learning Curve

Daily learning builds the habit and deepens the imprint on our brains. This is true in language learners, musicians, athletes and it’s true for postural therapy also.

2. Get Good Teacher and Consistent Feedback

With a trusted guide we can save ourselves significant time, effort and frustrations in the learning process. Your therapist has walked this path many times- use us a guide. No question is too small or silly. The better we communicate at the beginning the faster we reach your goals.

3. Practice 7X More Than You Passively Learn

For every hour of studying a topic you should practice it for 7 hours. This math roughly works out to DO YOUR ROUTINE DAILY. The only exception to this equation is at the outset when we will have daily contact to ensure the best result for you.

4. Be Willing to Make Mistakes

Mistakes are a highly effective learning tool when we embrace them instead of avoiding them at all costs. Einstein failed math and Michael Jordan was cut from his high school basketball team.

5. Move Forward Before You Feel 100% Ready

Many folks get stuck in ‘paralysis by analysis’ and question their capabilities to their detriment, when they are actually able to do more than they realize. Don’t stay in your comfort zone too long.

6. Practice Moderation

Easy does it. Don’t become obsessive in your quest to accomplish your goal and lose sight of important subtle information. In this context: listen to your body. Don't do 5 sets of 1000 in an effort to heal overnight! Take breaks and don't be married to the protocol.

7. Review the Fundamentals Regardless of Your Level

When teams fail the coach always takes them back to the fundamentals of footwork, passing, teamwork, etc. Just because you’ve done an exercise for a while doesn’t mean you still don’t need smaller amounts of it as you progress to new ones.

8. Improve and Innovate Your Knowledge

As you explore your new skills it helps to begin applying some of your own thoughts and theories. Even if you make some mistakes, that’s where the learning happens.

9. Teach What You Know to Others

Sharing your knowledge with others helps you to better conceptualize, develop and apply your own understanding of the topic. Get your friends and family to do your menu with you.

10. Learn Complimentary Skills

Take an interest in your body and health in other ways such as nutrition, new sports or outdoor activities, ask anatomy questions of your therapist; we are posture nerds and LOVE those discussions! Greater knowledge leads to greater empowerment and self-sufficiency.

Work Smarter, Not Harder

Tue, 11 Oct 2022 18:38:00 GMT

We all want to see results from our posture therapy routines. In an effort to get better faster, it can be tempting to workout as hard as you can, pushing yourself beyond the point of pain and exhaustion. However, working harder does not guarantee better results.

Pain, injury, and compensation are a result of uneven muscular development and strength. If you exercise as hard as you can, your body will fall back into its old compensation patterns and continue to recruit the wrong muscle groups.

It takes time to develop muscular balance and re-train your body to move within a proper range of motion. Working smarter and not harder means feeling the symmetrical work of your muscles, without compensation coming into play. This may be difficult at first, but creating balanced muscular function is the best way to build a strong postural foundation!

Try going slower, spacing out your sets and reps, and focus on working symmetrically side to side during each exercise. Focusing on your form and moving mindfully is the fastest way to achieve your goals.

Have questions about which exercises are the most appropriate for you? Email us at info@painfreeposture.net !

Does your posture matter when you’re driving?

Mon, 25 Apr 2022 16:24:00 GMT

The position of your head and neck plays a large role in the injuries you sustain during a car accident.

When you are rear-ended, normal cervical lordosis (the curvature of your cervical spine) actually protects against severe tissue damage and decreases the likelihood of experiencing chronic pain.

Furthermore, studies have shown that patients who experience chronic pain following an accident are those who have abnormal cervical lordosis.

Do you have forward head posture? Posture exercises will correct your head and neck position- in turn protecting you from injury and relieving any discomfort you may presently have!

https://idealspine.com/your-neck-curvature-will-help-you-or-hurt-you-if-youre-involved-in-a-car-crash/

Why do we treat your ENTIRE body?

Tue, 19 Apr 2022 17:09:00 GMT

Have you ever wondered “my knees hurt -- what leg exercises can I do to fix my knee pain? Why does physical therapy not provide me immediate and lasting pain relief?!"

Here is your answer:

Stop focusing on the site of the pain and identify the source! That knee pain may be a product of the misalignment and/or lack of function in your hips or ankles. These photos depict the myofascial lines that run throughout your body. Fascial lines are long strands of cable-like connective tissue that attach to all of your muscles, bones, tendons and ligaments. Basically, fascia provides structural support and strength for your ENTIRE body.

Imagine what happens to these fascial lines when your body is misaligned. Take a look at all of the fascial lines that run through the pelvis. Something as simple as pelvic rotation or hip elevation could be a huge contributing factor in knee pain.

Unaddressed, postural misalignments create a chain reaction and reposition your entire body, creating muscular imbalances and compensations. Ultimately, living with misalignment means you are most likely being pulled into a constant state of tension, resulting in chronic pain and discomfort.

Unlike other forms of exercise therapy, posture therapy treats your body as a unit by addressing your overall anatomical deviations.

By fixing your posture and bringing your body back into balance, your chronic pain will be eliminated.

What is a Posture Tower?

Mon, 11 Mar 2019 17:05:00 GMT

SUPINE GROIN PROGRESSIVE IN TOWER

The posture tower is one of the most impactful exercises you can do for your posture. We get asked all the time- what is the tower? Is it really necessary to spend so much time here?

For such a simple exercise, the tower is an extremely powerful tool that has potential to create full-body change. It mimics the positioning of our body as we move- and is taking you through the motion of one perfect step.

At each level, the gentle traction the tower pulls on your leg reduces femoral rotation and allows your psoas to fully release. This triggers a chain reaction in the muscles up your body. The pelvis drops back into a neutral position and the spine extends and lengthens, effectively correcting for lordosis and kyphosis.

Watch Now: The Power of Tower

Instructions

Lie on your back with one leg bent to 90 degrees and resting on a chair or block. Your arms should be by your sides at a 45 degree angle, palms facing up.
Place the other foot into the tower pedal like you are wearing a sandal. If your foot slips out of the pedal throughout the exercise you can put on a tennis shoe.
Place your foot in the tower starting at the level you discussed with your therapist.
Relax your upper body and breathe.
When your back relaxes and is flat to the floor, you may move onto the next level that is directed by your therapist.
Continue to move down one level at a time until you reach the bottom. Switch legs and repeat.

Blog Posts - Pain Free Posture Therapy

Pandiculation - Animals Do It and So Should You!

Animals Do It and So Should You!

Why Consistency Matters in Posture Therapy

Why Consistency Matters in Posture Therapy

Neuro Muscular Amnesia

Neuro Muscular Amnesia

You Don’t Have Bad Posture, You Have Adapted Posture

You Don’t Have Bad Posture, You Have Adapted Posture

Posture Isn’t Permanent

Posture Isn't Permanent

Bone on Bone Misconception

Bone on Bone Misconception

The 4 Stages of Competence

The 4 stages of competence

Hips Width Quarter Turn

Another take on how to get your feet into hips' width alignment.

Hips width alignment

How to get your feet into hips' width alignment.

Healing Crisis Stirring up the Water

Sometimes the body can get worse when we introduce new stimulus before we get better. Here's why...

Ground Force Reaction

The effect of lying on the ground with gravity weighing upin us is called ground force reaction. Here is why it is important.

Fish in Water

Sometimes we don't even notice our compensation patterns because they are so deeply ingrained; just like a fish doesn't notice the water.

Elevator Speech

What is posture therapy in a nutshell? How do you describe it to friends and family. Here's the answer!

Your Health is Your Responsibility: Be a Consumer

We are empowered to make decisions in so many aspects of our lives, from the foods we eat, to the clothes we wear, what we drive or listen to on the stereo. So, why don't we take the reigns with our own health and our bodies?

The Cast Concept: The Body is Built to Heal

The body is built to heal itself.

Consumer

We are empowered to make decisions in so many aspects of our lives, from the foods we eat, to the clothes we wear, what we drive or listen to on the stereo. So, why don't we take the reigns with our own health and our bodies?

Chronic Pain = Chronic Tightness

Relaxed muscles rarely hurt. Teaching your muscles to stop compensating is very important in living a pain free life.

Braces and Supports

In this video we discuss why we want to move away from braces and supports toward empowering your body to do its own job, as much as possible.

80% Rule

In this video we discuss why we never ask for you to use more than 80% of your strength or stretch capacity in order to avoid compensation.

50% rule

In this video we discuss why we ask you to only use 50% of your strength in our exercises.

Travel Equipment Tips

5 menu writing principles

In this video we discuss the 5 guidung principles that go into shaping a client's routine

3 Food Groups of Posture Exercise

In this video, we discuss the concept of three categories of exercises that comprise the majority of corrective posture exercises: lengthening/stretching, muscle activation/deactivation, or recruitment and restorative.

Hiking Sequence

A quick exercise sequence to align before hiking.

﻿

Anatomy of a Pillow Squeeze

In this video we depict some of the things to be thinking about with muscle activation/deactivation exercises.

﻿

What is your core?

Exercise for Foot Pain

Variety of Exercises

Warm-Up Routine For Rowing

Breathing Papier Mache

Jenga

Building Your Routine

Deposits and Withdrawls

Does Chronic Tightness Contribute to Chronic Pain?

Muscles as Pulleys

Muscle Length and Tension

10 Universal Principles of Learning

Work Smarter, Not Harder

Does your posture matter when you’re driving?

Why do we treat your ENTIRE body?

What is a Posture Tower?