Keeping intervertebral discs safe during exercise by knowing the postures that load them less or load them more is an important basic concept to understand in biomechanics. Get a handle on unloaded postures (supine, side lying, quadruped) and loaded positions (standing, sitting, trunk lean) to help you make better decisions in your exercise classes. As always, please consult your physical therapy provider before embarking on this or any other exercise program. For more information on safe exercise programs and mindset to improve your function go to: www.mindsetandmovements.com

Your shoulder joint is made up of four distinct joints and is the most moveable joint in the body! It requires your attention. Safe shoulder strength is the gateway to our successful swimming, tennis, even movements such as backpacking and traveling. It is at the heart of stabilization for the mid back and neck. Join Trina in learning the basics of safely strengthening the rotator cuff muscles, as well as the muscles that control movement at the shoulder blades. For more info on how to use movement as preventative medicine go to: www.mindsetandmovements.com This video is intended as supplement to support participants in Practical strength and Orthopedic Integration courses. Please consult your physical therapist before starting this or any exercise program.

Hey Everyone, I have been meaning to make this video for a while now! Here are the 3 basic Neutral Spine Series exercises for safely building "core" strength. They allow you to contract the muscles of the abdominals, spinal extensors, thoracic diaphragm, pelvic floor safely and with little spinal loading (which you know can be an issue). These exercises are straight out of Dr. Stuart Mc Gill's findings on effectively training your spine to be stiff and functional. Happy Moving! Trina As always, please consult your PT provider before starting this or any exercise routine.

Gluteal strength has been correlated with injury reduction at the low back, knee and ankle. Hip strength is also connected to healthful walking and running mechanics. Are you in tune with the strength of the different parts of your gluteals? Join Trina for the movements you need to help your hips safely. For more info go to: www.mindsetandmovements.com These exercises are intended for people currently participating in Practical Strength courses and Orthopedic Integration classes. Please consult your physical therapist before initiating this or any exercise program.

This 11 minute stretching routine can be a nice way to end a workout. Make sure you check with your PT if you have any musculoskeletal issues before you stretch. We cover the majority of the two joint muscle of the lower limbs: the hamstrings, gluteals, quadriceps, gastrocnemius, and also the posterior capsule of the shoulder.

Join me as I review the basics of using the foam roller to mobilize the tissue of your legs including: the gastrocnemius/ soleus (calf muscles), the hamstrings, quadriceps, the dreaded iliotibial band and gluteals. For more information on using your foam roller, check out our foam roller workshop recording available for download.

The foam roller is one of my favorite tools for working with tissue mobility. In this video we go over lying on the roller to help mobilize your mid back, rib cage and musculature. I mention the legs, just click on the "lower extremity foam roller" video for leg work.

Before hiking, running, cycling, or other cardio-type activity make sure to warm up the lower body muscles. Do this series two or even three times.

The body's most natural position is with a neutral spine. This is when when all three curves of the spine—cervical (neck), thoracic (middle), and lumbar (lower)—are present and in proper alignment. This is the strongest position for the spine when we are standing, sitting, and everything else. Thus, when we build strength, stretch, and even do cardio, we want to keep our spine in a neutral position along with the abdominal brace engaged.