Whealth

If you want more in-depth hip work (not specific to pelvic health), Message us "Hip" and we will send you our no cost program. Kegels aren't always the greatest thing to do for pelvic health. The pelvic floor is comprised of several muscles, not just the ones you squeeze to stop the flow of urine and aid in orga sm or eja cu lation. The pelvic floor is also made up of several deep hip rotators. This series is meant to help massage, stretch, and strengthen some of those rotators. Why aren't Kegels always the best thing to do? Because people are often already "tight" and have shortened muscle fibers. If you are contracting muscles that are already shortened with Kegels, this can lead to further dysfunction and discomfort. Imagine you want to strengthen your biceps but they are constantly flexed. You then start strengthening your biceps in this fully flexed position. You aren't going to build much functional strength because you are only training the muscles in a shortened position. You need the bicep muscle to fully lengthen in between reps. The same needs to occur with the pelvic floor muscles. It can actually be much more impactful to learn how to RELAX those muscles first. My favorite way to do this is happy baby pose (like the last slide) with the legs together and pressed against the belly/ chest. From there, take a deep breath into the belly. With the legs against the belly, it forces the air downward into the pelvic floor (no the air isn't actually going down into the pelvic floor, the pressure is). From this position, work on relaxing the muscles around the an us and va gina/pen is. Let that tissue expand. Do 10-20 very slow, controlled breaths. After a couple of weeks of doing this work daily. Then, you can implement Kegels by first relaxing the pelvic floor before a full and complete squeeze of the muscles (the stop your pee muscles). There are many other training methods, this is just a great starting point. #pelvichealth #pelvicfloor #hiprotation #hipexercise #hipmobilityexercise #hipstrength #hippain #pelvicpain #prolapse #pelvicfloorexercises #pelvicfloorpt

Thoracic and Core Anatomy 101! We have never had Alex @drawing_anatomy paint the heart and lungs before. This turned out to be a really cool-looking piece. What are some other heart, lung, diaphragm, or muscle facts you would like to share? I will share a fun fact: the lungs are insanely light, roughly 2 lbs. They also feel like a slightly melted marshmallow. So soft and cuddly. When I worked with cadavers, the one cadaver we had died of lung cancer. His lungs weighed about 6 lbs and were full of hundreds of tumors. His lungs felt like holding a plastic bag full of pinto beans! One other fun fact- Katie hsed to be a cardiac nurse caring for hospital patients with all sorts of cardiac issues ranging from open heart surgery to arrhythmias to detoxing patients! #anatomy #anatomyclass #anatomylesson #thoracic #cardiothoracic #heartanatomy #pulmonary #anatomyandphysiology #nursingschool #medschool #medschoollife #respiratorytherapist #paschool #muscle

Do you agree with Matthew McConaughey's late father? Tris or Bis? If you have shoulder pain, message us "Shoulder", and I will send you our no cost shoulder pain relief series. Let us know if these kinds of videos provide you with a deeper understanding of your body. What I didn't add in the video is that the rotator cuff muscles (4 of them) help to keep the shoulder in place. They prevent the shoulder from moving too much in one direction so it doesn't dislocate. They may move the shoulder around, but they also stabilize it. Strengthening them with isolated exercises as well as just carrying heavy stuff, will help to strengthen them. #shoulder #shoulders #shoulderpain #shoulderpainrelief #anatomy #anatomyclass #anatomyart #anatomyclass #shoulderworkout #shoulderexercise #shouldermassage #massagetherapist #massagetherapy #anatomyandphysiology

If there was one exercise you could do on a daily basis to improve your shoulder mobility, it would be this one: the shoulder CAR. If your shoulder isn't ready for this range of motion, message us "Shoulder" and I will send you our no cost shoulder pain relief series that has massages, stretches, and strengthening exercises. The shoulder CAR (Controlled Articular Rotation) is a movement that looks very easy (and it can be), but when done with lots of intention, can actually be a challenging movement. Work to prevent your body from moving at all. Keep your elbow straight as a board. Then, try to reach into your end-range of motion in every motion that your shoulder can move into. The harder you fight against your own tension, the more this exercise works. You can do reps for up to 1-minute long if you are fighting as hard as you can to reach. If you do a few reps on each side in every warmup that you do, your shoulders will gradually improve their range of motion. If you feel a pinch in your shoulders, just avoid that range of motion. For instance, if your shoulders pinch when bringing the arm overhead, just skip it and reach back behind you. #shoulder #shoulders #shoulderworkout #shoulderpain #shoulderpainrelief #shoulderexercise #shouldermobility #anatomyart #anatomy

These “best ____ videos” are usually clickbait, but these 3 moves are definitely incredible for getting your glutes fired up. Message us “Hip” if you need some more basic hip-strengthening movements.  The first glute-biased hip hinge is an incredibly subtle exercise. Just by hinging forward so that your weight is in your toes, you will find that your glutes will light up way more than you are used to - without even using any weight. 

The hip thrust is classic. If you can’t do it on a bench, do it on the ground. Don’t have a barbell? Do it with a dumbbell on your pelvis. Too easy? Do it single-leg. The last move is a lunge with a hinge. To destroy your glutes even more, rotate your pelvis toward the front leg.  As always, there are thousands of exercises out there. Some may be better for you than others. Just because we think these 3 are solid doesn’t mean they will be great for you. Keep exploring and having fun exercising.  #hip #hips #hipmobilityexercise #hipstrength #hipworkout #hipexercise #anatomy #anatomyclass #anatomyart #anatomylesson

Is your back messed up? Message us "Back" and we will send you some exercises to help. The QL muscle is a muscle in the sides of the lower back that attaches to the pelvis, sides of your lumbar spine, and your last rib. It helps to side bend and extend the spine. People can get a lot of tightness here and will often stretch and massage it, but it is also important to strengthen it. Strengthening a tight muscle can actually make it not feel tight anymore! The first exercise is a gentle stretch for the lower back. It will obviously work the hips as well, but will stretch the QL a little bit. The other 3 exercises are strength-focused. Do these once or twice a week and see how your body responds. Friday starts this... Friday! Up to $500 off of our programs. #backpain #backpainrelief #backpainexercises #chronicpain #lowbackpain #lowbackpainrelief #painrelief #badback #backache

Knees hyperextend? Strengthen them in that position! Message us "Knee" for more knee help. We will send you a great video series at no cost. These two exercises are excellent for strengthening the quads and hamstrings while the knee is in an extended position. Hyper-extension may not necessarily be an issue for you if you gain strength in that position. People often think these should simply avoid an injurious position, however, by gradually strengthening that "weak" position, our joints become stronger and more resilient in that position. Do 10-20 repetitions of the first exercise and a 15-120 second hold (or 10-30 repetitions) of the second exercise. #kneepain #hypermobile #hypermobileehlersdanlossyndrome #heds #hypermobility #hypermobileknees #hyperextended #exercise #kneestrength

Who would you trust to help with your pain: someone who’s only read about it, or someone who’s lived it, conquered it, and helped over 24,000 others do the same in the past 11 years? Living with hypermobile Ehlers-Danlos Syndrome made recovery a whole new challenge. With “lax” connective tissue and unstable joints, I had to master tiny, unglamorous movements to stabilize my body. It took years of effort—but now, I’m doing things I never thought possible. What you see in this video didn’t happen overnight. It was a long, worthwhile journey. But your recovery doesn’t have to take as long as mine did. I had no plan—just trial and error. Now, we’ve created that plan for you—to help you reclaim your life and get back to doing what you love faster than ever. I also provide coaching support 5 days per week in our private Facebook community. With lifetime access to our programs, this decision is a no brainer.  🔥Black Friday starts today. $200-$500 off of our programs. Click the link in our bio to grab this deal before it’s gone! If you’ve followed us for a while you know we do not run sales throughout the year. #backpain #lowbackpain #lowbackpainrelief #discherniation #discbulge #herniateddisc #sciatica #sciaticarelief #hypermobility #heds