Fix Duck and Pigeon Feet FAST

A Comprehensive Foot Posture Guide Do you ever notice someone walking with their feet turned out like a duck or turned in like a pigeon? It’s more common than you think, and it often stems from a loss of rotation somewhere in the leg. This guide will help you identify the problem and fix it with simple exercises. Why Do Feet Turn Out or In? When feet turn out (duck feet) or in (pigeon toes), it’s because of a loss of rotation in the leg. Here’s a breakdown: Duck Feet: The leg favors external rotation, often because of limited internal rotation at the hip, shin, or both. These folks often have higher arches. Pigeon Toes: The leg favors internal rotation, usually caused by limited external rotation at the hip, shin, or both. Lower arches are common. To correct this, you need to identify the restriction and target it with the right exercises. Step 1: Assess Your Mobility Before jumping into exercises, determine where the problem lies. Use these tests: External Rotation: Internal Rotation: Standing Rotation Test: Arch Height Test Step 2: Address Global Stiffness If all your tests were limited, you need to address overall stiffness before fixing foot posture. Think of it like trying to take off a sock while still wearing a shoe—the big restrictions must go first. Block Decompression What it does:  Opens up space for rotation by reducing tension in the body. Steps: – Lie on your side and place a yoga block under your pelvis

Read More

Fix Your Neck Hump FAST (10 Minutes a Day)

A Complete Exercise Plan Ever noticed someone with a bump on the back of their neck? This is called a dowager’s hump. It happens when the uppermost part of the back and ribs become rounded, also known as kyphosis. While common, leaving it untreated can lead to reduced lung volumes, increased fall risk, fractures, and lower quality of life. This condition is especially prevalent in women.

Read More

Fix Tight Glutes With Just 3 Exercises

Tight glutes holding you back? It’s time to unlock your hips and move freely! In this guide, you’ll discover how to fix your mobility, test your limits, and find the perfect exercises to loosen up those glutes. Whether you’re starting out or ready to tackle advanced moves, this is your ultimate guide to better hip function and pain-free movement. Say goodbye to stiffness and hello to smoother, stronger performance!

Read More

Fixing All Mewing MISTAKES (the complete guide)

Mewing has revolutionized facial aesthetics, breathing, and posture, but it’s not as straightforward as it seems. Struggling with tongue mobility, endurance, or technique? This guide walks you through every step, from mastering tongue mobility and coordination to improving endurance, chewing posture, and swallowing technique. With exercises like Tongue Slides, Taco Shape Training, and Cheek Punches, you’ll build the skills you need to mew like a pro. Transform your face—and your confidence—by fixing every mewing mistake today!

Read More

5 Exercises That Fix 90% of Problems

Unlock Your Mobility: 4 Common Movement Issues and Exercises to Fix Them Mobility issues, pain, and tension often boil down to four key problems. Address these, and you’ll notice a big difference in how you move and feel. Based on 13 years as a physical therapist and coach, here are the four issues, the fixes, and exercises to help you move better. 1. Resting Tension: Gravity’s Grip on Your Body The Problem As you age, gravity takes its toll. Muscles in the front and back of your body tighten up over time. This creates a squeezing effect, limiting your ability to rotate. The Fix Counteract this with a movement that opens up the sides of your body. Start with an armbar variation. Sidelying Armbar This opens up the front and back of your body, restoring your ability to rotate. 2. Moving with Too Much Tension The Problem Elite athletes move effortlessly. They produce tension only when needed. Most people, however, over-tense while moving. This stiffness kills smooth movement and power. The Fix Learn to move with less effort. Start with the Wave Roll. Wave Roll This teaches you to move without unnecessary tension. 3. Shifting Weight Forward The Problem Where is your weight on your feet right now? For many, it’s on the toes or outside edges. This forward weight shift limits your rotation and puts stress on your spine. The Fix Shift your weight back. Open up your hips and trunk with a wall squat. Wall Squat This backward

Read More

The Last Diaphragmatic Breathing Post You’ll Ever Need

Master diaphragmatic breathing for better health, mobility, and performance. Understand the mechanics of breathing, how different breathing styles impact your body, and learn practical techniques for optimal breathing in various activities. From understanding rib cage mechanics to adjusting your posture for effective breaths, this guide covers everything you need to optimize your breathing and enhance your overall well-being.

Read More

Fix 90% of Pelvic Tilts in 30 Days

Enhance your hip and pelvic mobility with our comprehensive guide, featuring detailed testing and exercises developed over 13 years as a physical therapist. Discover how to identify and address specific mobility restrictions through a series of targeted range of motion tests and tailored exercises, ensuring personalized improvement in mobility, posture, and pain relief.

Read More

The Last Pelvis Post You’ll Ever Need

Unlock the secrets of pelvic biomechanics to enhance mobility across your lower back, hips, and legs. Master movements that mimic the subtle, yet powerful shifts of the sacrum, crucial for optimal muscle function and movement fluidity. Learn to test and tailor exercises to your body’s unique structure, ensuring every move translates into greater ease and less discomfort.

Read More