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5 Steps to Fix a Knot Under Your Shoulder Blade egoscue egoscue method exercises exercises for shoulder pain knot in shoulder blade pain behind shoulder blade postural restoration institute posture pri rib cage right bc scapula scapula pain shoulder tension the pain free athlete Jun 11, 2020

Have you ever had a knot under your shoulder blade? One that hindered your movements? You are not alone. Most painful knots under the shoulder blade (scapulae bones) are due to tension buildup within the soft tissues. In this blog, I address how to break up and mobilize this tissue. I’ll...

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Have you Taken the WEEKLY CHALLENGE? breathe well breathing and posture breathing exercises challenge exercises pain free athlete posture therapy the pain free athlete therapy exercises thoughts Feb 27, 2018

Because I am trying to expand my audience and to be more “social,” I started a WEEKLY CHALLENGE that I post every Monday morning on The Pain Free Athlete FaceBook page.

By now, many of us have given up on our New Year’s Resolutions, but there is nothing that says we can only...

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Don't Fear Foot Pronation exercises feet feet pronation feet supination posture alignment posture therapy pri standing posture walking walking form Sep 29, 2016

The Merriam-Webster dictionary defines pronation as “rotation of the medial bones in the midtarsal region of the foot inward and downward so that in walking the foot tends to come down on its inner margin.” If you look at the image below, you can see an image of pronation.

Pronation...

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5 Alignment Exercises for Snow Sports alignment backcountry skiing classic skiing cross-country skiing downhill skilling exercises nordic skiing posture alignment posture analysis posture therapy skate skiing skiing snow sports snowboarding telemark skiing the pain free athlete xc skiing Dec 21, 2015

It’s that time of year: the hills are white, and the trails are groomed! Time to get out on the snow!

I love winter and the sports it brings! Going from dryland training to skiing or boarding day after day, however, can be a hard transition for your body. Like all sports, sliding on snow...

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Take Care of Yourself: Think MOVE! endurance exercise exercise exercises heal yourself self healing self-discipline therapy exercises May 18, 2015

Guest Blog by freelance writer-editor and Friend of The Pain Free Athlete, Denise Sessions.

When I heard that prolonged sitting, such as at my desk job, put me at risk for certain diseases, I was surprised. I thought I was doing what I needed to do. I worked out every day, not only to maintain...

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Why Kegel Exercises Don't Work anterior pelvic tilt brething exercise exercises pelvis posture posture alignment posture and breathing posture therapy Apr 20, 2015

Has someone told you to do Kegels? They're supposed to fix many issues, right? Actually, more and more people are telling both women and men to do Kegel exercises in order to strengthen their pelvic floor (pelvic diaphragm) musculature. But does it really work?

For many years, people have been...

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3 Ab Exercises You Should Be Doing! abs breathing and posture core exercises posture alignment posture analysis posture therapy Dec 22, 2014

In my last blog, The Secret Role of Your Abs, I disclosed the vital role your abdominal muscles play in breath and deep core alignment. There, I explained how this part of your body provides the base of your posture. Additionally, I emphasized that if the ribs and pelvis are not stacked,...

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5 Posture Exercises to Build Your Bones alignment exercises posture alignment posture exercises posture therapy self healing Jul 30, 2014

In my last blog, Prevent Osteoporosis with Aligned Posture, I proposed that aligned posture or the lack of it is a risk factor for osteoporosis. When your skeleton is not stacked vertically against gravity, your bones are not being stimulated to grow. As a result, your bone density...

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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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Flow Experiences, the Zone and Optimal Performance alignment exercises health goals outdoor activity skill the pain free athlete Mar 19, 2013

Flow is the state of optimal experience when the body and mind are pushed to the limit to complete a difficult task. It is these moments that bring us happiness and fulfillment in our lives.

Flow is an intrinsic experience of our own making that is not dependent on outside factors. It is a source...

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