Most people either supinate or pronate and both effect the structure of your body....yes the whole structure of your body.  All the way to your hips, knees and lower back.  

In this video I share two exercises you can do to offset the effects of supination or pronation.  

You can also pay attention to the way you walk; step on your heals and then roll onto both corners of the balls of your feet.  If you decide to do this, please start with 5 minutes and slowly add more time, so you body doesn't go into a shock:).  Introduce things slowly to your body.  

Let me know if you have any questions. 

You will be so much more productive if you take breaks and stretch.  I hear so many people say they don't have time, but the truth is that when you stretch and breath, you think more clearly, focus better and retain 300% more information.  

Most of the time, we all know what to do to make us feel better, right? Like have a regular meditation, breath or stretch routine, but many of us don't follow through. Or how about all the New Year resolutions with good intentions that stop after a few weeks or months!!

Why is that and how can we close this GAP??

What we want or who we want to be, is different from who we are right now. We get inspired about our future-self, but our present-self doesn't like change and is on auto-pilot.

When you engage your inner thighs, lower butt cheeks and bring your navel toward your spine and lifting, your core is engaged.  I think actually activating these muscles whenever you remember during the day will result in a strong core without having to attend lots of classes. 

In this breath meditation, you breathe in for 2 counts and exhale for 4 counts.  When exhalations are longer than you inhalations, you produce more carbon dioxide which helps oxygen get absorbed into your cells and blood;  so very healthy for you!

Here is a 5 minute breathing meditation.  

Here are 5 Very Important Things to remember while stretching.  

Now that you know how to open muscle locks around your neck & shoulders and THEN stretch out the area; it's time to strengthen.  Here are 3 on-the-go strengthening exercises you can do at work, or in your living room.  

I always welcome questions:)

I like to break up tight muscles before I stretch or strengthen them; especially if there is pain or misalignment.  Here is a quick video showing one way to break up tight muscles around the shoulders and neck using la crosse balls.  

Last week we opened the front of our chest to release the neck.  Here are two more stretches that help loosen up the muscles around the shoulders and arms to allow flexibility around the neck.