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Excel in Sports with Good Technique alignment pain free pain free athlete posture alignment running technique skiing technique the pain free athlete Jun 10, 2014

 

As I neared the top of the initial 1.5 mile climb on the Caldera 10 km run course, I found the aid station. I slowed to take a cup of Gatorade. And that's when she passed me. Oh Crap! I had no idea another woman was so close! But I had to hydrate. The next section of the run consisted of...

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Improve Core Stability and Posture with Diaphragm Training breath breath holding breathe well breathing and posture breathing exercises breathing mechanics dysfunctional breathing May 29, 2014

The diaphragm has a dual role in the body: respiration and posture. When these actions occur simultaneously, we improve our core stability. This is particularly evident in the lumbar spine. My last blog, My Low Back Hurts Because I Can’t Breathe, described the diaphragm’s role in...

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My Low Back Hurts Because I Can't Breathe! breath breath holding breath well breathing and posture breathing mechanics posture posture and breathing May 20, 2014

Did you know that respiration (breathing) and back pain are intimately linked? News to me! A 2006 study found that "the presence of respiratory disease is a stronger predictor for lower back pain than other established risk factors." And "clinical observation supports the notion that patients...

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Pain Free Backpacking exercises pain free pain free athlete posture exercises the pain free athlete Apr 30, 2014

It has been over a decade since I've been backpacking due to injury and fear of pain. I am happy to say that my husband and I went out for a successful night last weekend to celebrate our 18th wedding anniversary. Backpacking can be added to my list of can do activities, Yeah!

Although my body...

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How Fit Are You? fitness pain free athlete posture posture alignment posture fitness class the pain free athlete Apr 17, 2014

Can you...

Complete 50 abdominal crunches in one minute?

Squat 2 times your body weight?

 After reading those two sentences, are you feeling unfit right now? Well, I am! These, however, are just a few of the assessments that some people  commonly use to determine fitness level. If you...

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Mental Excellence in the NCAA Basketball Tournament affirmations positive psychology self self-discipline the pain free athlete Mar 31, 2014

 

It's now the end of March, which means basketball madness. 68 teams start the Men's NCAA Basketball Tournament, and in just over three weeks, we have a champion. Clearly, the stakes are high in every game. The loser goes home in the single elimination format. These games provide a great...

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Relieve Back Pain with Foundation Training back back ache back pain heal back pain lower back pain Mar 04, 2014

I continually want to provide you with tools to help you take care of your body and reduce your pain. However, that's not as easy as it sounds. In other words, I know that not every approach is going to work for everyone. So, having a variety of options is essential in healing. Here's one option....

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Keep Race Results in Perspective pain free athlete pain free body self-compassion strength training the pain free athlete training Feb 20, 2014

It's ski season, in some parts of the country anyway, which means Nordic ski racing for me. As I am about to embark on the biggest ski race of my career this weekend, the American Birkebeiner, it is good to remember to keep perspective. Please enjoy this piece I previously wrote on the topic.

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Love Your Body Today and Everyday heal yourself self self healing self-compassion self-discipline Feb 14, 2014

When was the last time you showed appreciation for your body and all it does to support and move you? If you are like many, you've had a ore negative tone during recent conversations with your physical structure. Perhaps you've heard yourself expressing resentment for your pain. Or, you've...

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5 Exercises to Reduce Anterior Pelvic Tilt anterior pelvic tilt pelvis posture and breathing posture exercises posture therapy the pain free athlete Jan 31, 2014

In my last blog I described the relationship between anterior pelvic tilt, lengthened hamstrings and shortened hip flexors. Additionally, an anterior tilt can lead to excessive curvature in the spine. This is because the lower back increases its arch while the upper back rounds more to balance...

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Should you stretch a tight muscle? alignment chronic pain glute stretching posture alignment posture analysis Jan 14, 2014

Well, that seems like a silly question with an obvious answer, right? Wrong!

When we stretch a tight muscle, we make the assumption that the muscle is tight because it is shortened and needs to be lengthened. However, this is not always the case. Actually, a muscle can also be tight because it is...

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4 Ways to Improve Your Running this Winter posture alignment running running efficiency running form running technique the pain free athlete Dec 31, 2013

 

 

1. First, Run in Soft Snow for Good Technique

The unstable surface of the snow does not allow you to push off for propulsion. This backward force may cause you to slip as the snow moves with your foot. Thus, you lose traction. If you don't push off from behind, you probably won't...

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