Quick Starts for Movement

Diaphragmatic Breathing with Dr. Lizzie – Learn to engage your deep core and use this in all movements for a strong core and happy spine.

“12 Minutes to End Chronic Pain” – As good as it sounds! This short standing sequence uses static work to train basics of breathing and engagement in posterior chain.

Books, Teachers, Programs

Moves by Madeline App – This is the strength training program I use, with PT work woven in, to keep me accountable, motivated, and seeing results. Madeline is a nurse and developed her program with a DPT so that they provide a high level of instruction about breath, alignment, and form. They have an awesome pelvic floor strength program, a beginngers program, and a 5-day upper-lower split with low-intensity steady state cardio and a wide variety of movements and 6-8 minutes of stretching included per workout!

Pain Free Performance and Dr. John Rusin – Focusing on breath, bracing, and properly creating tension, Dr. Rusin’s work is some of my favorite to practice. I have actually been using 5-minute stretch and strengthening routine nearly identical to what Dr. Rusin recommends for the last 15 years, even since I became a massage therapist! The sneak peek of his soon-to-be-released Pain Free Performance book has proved valuable in deepening my knowledge of how to scale exercises and understand the goal of each strength, stretch, and stability movement I practice.

Foundation Training and Dr. Eric Goodman – The anchoring and engagement techniques taught by Dr. Eric Goodman are a staple in my household when something feels off, specifically his classic “12 Minutes to End Chronic Pain” routine. Dr. Goodman, as a physical therapist, set out to design a movement system that specifically offsets the negative effects of modern lifestyles by re-engaging, aligning, and building strength in the posterior chain. Excellent detail in instruction.

Nutritious Movement and Katy Bowman – Since reading her biomechanist’s take on the crucial role of movement in overall health in ‘Move your DNA’, I’ve been encouraged to take stock of how subtle adjustments in our habits and alignments can feed a lifestyle that feels good. She emphasizes that it’s not just moving more but HOW we move, with neutrality and stability in the joints, with attention to our posture in rest and relaxation, that creates strength in not just the musculoskeletal but all systems of the body. Her Nutritious Movement website is a treasure trove of information about fixing gait, posture, sitting habits, eyegazing habits and more.

Local Practitioners – Winston-Salem, NC

Angela Page, DPT – Dr. Page provides an outstanding quality of care from her private practice. I have regained strength and fucntion of a post-surgical knee and the whole left leg under her skilled and thorough care.

Lori Baydush, MSPT – For pelvic floor concerns, sacral and coccyx alignment, strengthening, myofascial release, Lori Baydush and her colleague at Novant Pelvic Floor Rehab offer excellent services.