Re-Align Exercise Therapy

04/16/2024

Here is a great transformation! Can you see the changes? From coming in to see us for headaches and neck pain, to getting out of pain completely…

05/06/2021

Babies have the best mobilty... and we seem to lose it as we age (unless continuing to work on it). The more mobile you are, the more potential you have to move well! When mobilty is able to be controlled, then you get functional movement. Once you have functional movement, move as often as possible and challenge your body with strength...

05/01/2021

07/27/2020

How would you rate the overall effectiveness of the menu?

Response: Very effective
Notes: I met with my AMAZING trainer, Lauren, for the first time this past Friday. It is now Sunday. After just yesterday and this morning doing the menu, I am already seeing and feeling a difference. I’m excited to get up and do it again tomorrow (and the next day, and the next day...).

03/03/2020

Article from the National Posture Institute:

“Poor Posture Means Muscle Knots”

You had a rock star workout a few days ago and now you’re feeling a pain spot on your back. You’re not sure if it’s the workout or something else you did, but it hurts. It feels dull, tight, and achy, but it only hurts sometimes and you wouldn’t say its life threatening. You may even describe it as a muscle knot.

Training, Rmuscles, Back, Shoulders, Blonde, Workout

You’re not alone in your anguish, hundreds experience muscle knots regularly and it’s not always due to their workouts. Myofascial trigger points, or muscle knots as we call them, are the result of stress through our regular daily activities and the way we perform day to day tasks. Despite the name these knots aren’t knots in the muscle at all.

Muscle fibers or bands of tissue called fascia stick together and become tense and tight. These spots can feel like nodes, or areas of small, semi-hard lumps. The area where the lump, node, or so called “knot” is found is usually subject to some minor loss of flexibility and mobility, and will usually ache. The pain can range from dull to persistent and when pressed these areas can feel like they’re shifting around.

Muscle knots can develop anywhere muscle or fascia are located and can be “active” or “latent”. Latent knots are painful when pressed while their active counterpart doesn’t require pressure to be triggered. It’s also possible to press a trigger point and the ensuing pain radiate to nearby muscles; it may also twitch when pressed. Famous areas for muscle knots include calves, neck, shoulders, chest, and the upper back.

While the causes range, poor posture is one of the reasons. Muscles become stressed when they’re not in proper alignment or when they’re held in a position for long periods. Imagine sitting hunched over for hours, while it may feel comfortable your muscles can become tight, weakened, stretched, and possibly strained. Good posture is important but maintaining one posture for long periods is ill advised. Taking breaks, stretching, relaxing, and also engaging in a proper muscle strengthening program can help reduce the risk of developing knots.

Other causes of muscle knots include: diet, hydration, stress, and muscle tension. Injuries related to repetitive motions and lifting may also lead to muscle knots. Muscle knots may also lead to issues like tension headaches, ringing in the ears, and jaw and lower back pain. The list of ways to remedy a stubborn knot includes: resting, stretching, massage, and exercise. Applying heat or ice treatment may also help the problem.

If you want more information or to set up a posture assessment, visit realignexercisetherapy.com

10/04/2019

When I prescribe a posture menu, the software I use automatically syncs to an app to make it easier for users. Here is what the app looks like for easier access versus using a print out or email version and having to search for the email. It saves all the old menus as well! When you open the current menu, you can click on the exercise. It also has a timer built in. If you forget what the exercise is you can click on the bottom under images... which will show you the image, instructions and video!

09/22/2019

Here is a posture exercise called the hip crossover stretch, which promotes hip and spinal rotation.
How to:
1. Lie on your back with both knees bent and your feet flat on the floor pointed straight ahead.
2. Place your arms out to the side at shoulder level, with your palms facing up, backs of hands on the floor.
3. Cross your left ankle over your right knee and rotate the ankle/knee junction down toward the floor.
4. Your left foot should now be flat on the floor, along with the outside of your right leg.
5. Look in the opposite direction and relax your neck and shoulders.
6. Press the left knee away from your body using the left hip muscles.
Hold as directed on your menu, then switch sides and repeat.

09/17/2019

People ask me all the time what I do. Here are the main fancy titles, then I’ll explain: Board Certified Exercise Physiologist, Certified Strength and Conditioning Coach, Functional Movement Specialist, Posture Alignment Specialist....

What I do is watch people move and look for what doesn’t move well. Below you see lines that outline what is going on in the static postures and confirmed with functional tests. Think of the lines below as how your muscles are pulling on the bones. After finding the deviations (anything outside a vertical and horizontal line), I create exercises that help straighten those lines to bring you back into alignment. When the muscles are left to compensate or are out of alignment, they do damage to the body... leaving you with pain and or injury.

08/09/2019

When you look in the mirror are your hips level? Is one higher than the other or more toward the mirror? Do you have any pain in your hips? If so this menu is for you! Try to do this every morning before you do anything else and your body will move so much better after because your muscles will be more aligned!

Windmill 4x5
Gravity drop 3:00
Elbow curls x20
Cross crawling 2x10
Pillow squeezes 3x10
Knee drops 2x10
Hip crossover 1:00e
Cats/dogs 1x10
Alt Superman’s 2x10
Superman’s 1x5
3 pos toe raises 3x10

07/22/2019

This short menu will help your posture by strengthening the scapula and pulling the shoulders back in alignment fixing rounded shoulders and tech neck.

1. Wall squat with elbow curls 2x20

2. Quadruped Scapular presses 2x20

3. Superman with double swimmer 2x10

4. Wall clock 1x1:00min (3 positions)

5. Forearm stretch 1x:1:00min

6. Modified floor block 1x3:00min