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3 Gentle Back Extension Exercises back extension back pain end back pain lower back posture exercises relieve back pain thepainfreeathlete Apr 13, 2022

 

Back extension is a normal human movement! However, doing back extension exercises, particularly of the lumbar spine (low back), is not universally practiced or accepted. In fact, people have strong opinions about this issue. I have had students refuse to do these types of exercises in ...

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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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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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Strength Training for Better Posture: Shoulder Shrugs exercises for shoulder pain posture alignment posture exercises resistance training strength training training May 08, 2013

Use your time in the gym to improve your structural alignment, not ingrain poor posture and compensated movement patterns.

Starting Position

  • A staggered stance (1-2 feet apart) accommodates wider hips and larger dumbbells.

  • The head, shoulders and hips are vertically aligned with the belly...

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Does it hurt to run and play? alignment heal yourself healing and injury posture alignment posture analysis posture exercises the pain free athlete Apr 03, 2013

In case you missed my article in the Los Alamos Daily Post it is reprinted below.

Sports and exercise shouldn't hurt. For many of us, though, moving our bodies creates symptoms of pain. Consequently, the circle of activities available to us shrinks and we move less. And the less we...

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Straighten Then Strengthen Your Body alignment posture alignment posture exercises posture therapy strength training the pain free athlete Feb 21, 2013

In case you missed my article in the Los Alamos Daily Post it is reprinted below.

Lifting weights is a great way to increase strength. Unfortunately, it can also engrain postural disparities and movement compensations. This reality has spawned the term, dysfunctional fitness, whereby we...

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Knee Injuries and Alignment alignment knee osteoarthritis posture alignment posture analysis posture exercises the pain free athlete Feb 07, 2013

In case you missed my article in the Los Alamos Daily Post it is reprinted below.

Contrary to popular belief your knee is not a fragile joint. It is designed to run, jump, ski and perform all the activities you ask of it. The knee is actually a simple joint with a complex job. Acting as...

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Strength Training for Better Posture: Lat Front Pulldown posture posture alignment posture exercises rounded shoulders the pain free athlete Jan 24, 2013

       

Starting Position

  • Hand position on the bar is determined by abducting the arms to the side, bending at the elbows, rotating upwards and reaching straight up to grab the bar.

  • The thumb wraps around the bar with the other fingers forming a hook. This reduces tension...

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Pain Relief Through Posture Alignment alignment egoscue egoscue method freedom from pain heal yourself healing chronic pain posture alignment posture exercises posture therapy the pain free athlete Nov 11, 2012

In case you missed my article in the Los Alamos Daily Post it is reprinted below.

 

Do you have joint or muscle pain? It may be your posture. According to the Egoscue Method® of posture alignment the “design posture” of the human body is to have the load-bearing...

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