Warmup & Mobility for Pregnancy

 

Pregnant ladies, this one's for you~ 

Finding the right kinds of movement for your body as it adjust throughout pregnancy can be a moving target. That's why I recommend that all of my pregnant clients develop a daily mobility routine that feels good in their body and can act as a bit of a barometer to check-in with yourself. How are my hips today? Can I connect to my pelvic floor? Any new aches or pains? What's feeling good?

Notes about pelvic floor work: pregnancy is a beautiful opportunity to learn to contract & relax your pelvic floor muscles, though I'm a firm believer that there are huge benefits for everyone, especially women, in connecting with their pelvic floor. Pelvic floor work can help with anxiety (when we relax it, we send a relaxation signals through the whole nervous system), trauma recovery, insomnia, and digestive health, among other things.

Now that you're building a baby, though, it's extra important that you start solidifying your...

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Sore Hips from Backpacking?

 

Hip soreness during and after a long day backpacking can be a real bummer! It's a very normal occurrence, though, due to the stress we put our hips under when carrying our camping gear & food weight around in our backpacks, all while hiking around the mountains.

With a heavy pack, the weight's got to go somewhere... and in the process of trying to save our shoulders, we might be passing on the problem to our hips. The good thing is that our hips, more than our shoulders, are designed to carry weight. But sometimes after long days of this kind of thing, the hips also get tired, achy, and sore.

I've been personally having problems with sore hips after long backpacking days, and when I mentioned the issue to my friend & Physical Therapist Shasta Hood, he said to try thinking about it as an IT band issue. When we tighten our backpack's hip belt, we're  also pressing at the area that the IT band moves through, in effect shortening the IT band.

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Four Common Summer Training Mistakes

 

This video is based on the super-common things I hear from people that send little red flags up in my brain every time. I'd love for you to check it out and let me know if you've been guilty of any of them! 

Summer Strong is one of the ways to nip all of the issues in the above video, in one fell swoop... and since we're starting up tomorrow I'm here to remind you one last time that it's awesome and I'd love to have you in the group. 

Learn about Summer Strong & get yourself signed up here!

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Packrafter's Warmup + Shoulder Mobility Sequence

 

We wouldn't do a workout without a warmup first, right? We know that's a recipe for injury, and is easily preventable by spending a few minutes building up heat in the body and increasing blood-flow to the joints & muscles.

I wonder, why is it so accepted to jump right into our outdoor recreation without a warmup? 

In the end, this one is a rhetorical question.The real answer here is that we'd all be better served if we DID warm up our bodies before starting into our outdoor recreation ventures. 

This is particularly important for packrafters & other whitewater paddlers, since so often a whitewater run begins with the most technical part. We need our bodies to be ready for whatever comes our way, which could necessitate a snappy paddle stroke, a strong brace with the core, or a quick recovery from a line that didn't go as planned. 

Even if you're just paddling flat water, or maybe you're not a paddler at all, this is relevant...

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Are you at risk for an ACL Injury?

injury prevention knee Apr 11, 2019
 

How are your knees these days?

I've got a couple friends who are struggling with knee injuries at the moment, so the subject of healthy knees has been heavy on my mind. I know how devastating it can be to have a knee injury - or an injury of any kind, for that matter - so I'm hoping today's video will help you assess the health of your knees and more specifically assess if you're at risk for an ACL injury. 

This is a personal passion topic for me, because when I was in High School, I tore BOTH of my ACLs with a couple months of each other. ‍ 

It was a low point for me, for sure (Read: I was heartbroken). But luckily my surgeries went well, I was able to rehab and re-strengthen successfully, and I've been able to be as active as I want (including playing rugby, running, skiing, backpacking, etc.) with no issues ever since.

My experience has made me super passionate about helping other people PREVENT injuries like mine, though, which is what the video I...

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Morning Movement for Ankles, Knees, Hips, & Spine - From Bed!

ankles back hips knees Jan 14, 2019
 

If you have tight hips, sore knees, stiff ankles, or an aching back, especially in the mornings, this video is for you! This is an easy sequence you can do to get the blood flowing, increase mobility, and let go of some of that morning stiffness that we so often start the day with. 

Best part? You don't even have to get out of bed to do it. Start your day by taking care of your knees, ankles, hips, and back... before you've even gotten out of bed. It's the gentlest, coziest self-care around. 

Enjoy! 

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Two "Moves" for Better Sleep

breathwork sleep yoga Jan 07, 2019
 

There are a lot of reasons why people might be having trouble getting good sleep these days: the craziness in our world, light in the Alaskan summer, beginning of school anxiety, etc... the reasons are many.

I like to encourage both awareness and action to address difficulties in our lives, so if you're having trouble sleeping these days, take note, and take action! There are lots of ways to improve your sleep hygiene: darkening your room, disconnecting from electronics at least 1 hour before bedtime, keeping a cool bedroom, journaling before bed, and more.

Here I share two "moves" that may help with difficulty sleeping. They are yoga-inspired, but not traditional yoga poses. Position yourself close to a wall, and try them out! 

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