Your Powerhouse & Its Backup Team: Why the Core and Neck Work Together

As the weather cools and we move into the deep stillness of winter, it’s the perfect time to reconnect with the part of your body that keeps you grounded: your powerhouse. In physical therapy, the term “powerhouse” refers to your deep core — the diaphragm, deep abdominals, pelvic floor, and small stabilizing muscles along your spine. Think of it as your internal fireplace. When it’s engaged and working well, it brings warmth, steadiness, and support to everything you do, from walking on icy sidewalks to simply sitting comfortably through holiday gatherings.

Your primary powerhouse does far more than give you strength. It stabilizes your entire trunk, supports efficient breathing, and helps distribute forces through your body in a balanced way. This matters even more during winter, when activities like decorating, shoveling, traveling, or spending long hours sitting can challenge your posture and strain your body. When your core is doing its job, everything else — your back, hips, shoulders, and even your neck — gets to relax and function more naturally.

But here’s something most people don’t realize: your neck acts as a secondary powerhouse. When the deep core isn’t fully supporting you, or when stress and cold weather cause you to hunch or hold tension, the neck often steps in to “help.” This is when those upper cervical muscles begin overworking. The result? Tight shoulders, headaches, neck pain, and that feeling of constantly “holding yourself up” through sheer effort. Your neck is strong and capable — but it’s not meant to be your body’s primary stabilizer. 

I see so many clients with muscle imbalances in their neck from trying to help their body compensate for weakness elsewhere. The "Basic 4" Exercises I teach help to engage the key core muscles in the hips, pelvis and spine, and our neck treatments and individualized Home Exercises help to "put my client's heads back on straight." These exercises go a long way in helping to stabilize the body from head to toe. 

The core and neck are deeply interconnected through posture, breath, and the fascial web that runs throughout your body. When your core activates properly, your neck doesn’t have to grip for stability. When your breathing expands your ribs instead of lifting your shoulders, the neck softens and finds its natural alignment. It’s a team effort: when the powerhouse burns steady and warm, the secondary powerhouse can finally take a well-deserved break.

This winter, try treating your body to more support from the inside out. Simple practices like diaphragmatic breathing, gentle neck mobility, and mindful posture go a long way. And if you’re following along with our December theme, incorporate this month’s three movement practices — the Holiday Hug Core Activation, Snow Angel Dead Bug, and Winter Wood-Chop — to build strength where it matters most. Consider it your seasonal gift to your future self: a body that moves, balances, and breathes with more ease all winter long.

Give Your Body the Gift of Support This Season
If you’ve been feeling neck tension, winter stiffness, or want help reconnecting with your core, I’d love to support you.  Schedule a follow-up session to assess your powerhouse, calm the secondary powerhouse in your neck, and build a plan tailored to your winter movement needs.

👉 Email me at 1212bodyworks@gmail.com to book your appointment or ask any questions. Or, you can schedule directly online now from my website or from this link: Schedule at 1212 Bodyworks

Let’s help your body move with ease, warmth, and confidence this season.

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Fall Prevention Strategies you don't want to miss!

The following statistics regarding falls are staggering, literally. (Shared from my recent continuing education course "Helping Patients Stay on their Feet")

    • In 2019, over 8 million older American had a fall-related injury 

    • Resulting in more than 34,000 deaths (93 older adults per day) 

    • More than 1 in 3-4 older adults (28%) fall each year 

    • Approximately 36 millions falls annually 

    • Falls in older adults cost healthcare system approximately $50 billion dollars in 2015 

Holy cow!! That is a LOT of money! Not to mention waaaay too many people affected by falls!  

The best Fall Prevention Strategy of them all is to work on your balance reactions and challenge yourself to improve your strength and stability regularly.  As you likely know by now, helping clients improve their balance has been a long-time passion of mine. Teaching the weekly Balance & Stability group fitness class at the Wisconsin Athletic Club has been an absolute joy, and it's already been over a year since I started teaching. During this time, I've had multiple class attendees, who are regulars, come up to me and share stories of how their commitment to our class and the strategies we practice regularly have positively impacted their life. 

"I was told that my blood pressure & cholesterol were in a range that required medication. I told the doctor to give me some time to make some lifestyle changes and then we would recheck. After 8 months of taking regular walks, taking this Balance Class, and doing a weekly yoga class, my numbers are now all in the healthy range!!"  -Mary (70 y.o.)

"I'm able to keep up with my grandkids and get up and down from the floor much better since we started this class!" -Kathy (68 y.o)

"I recently had my gall bladder removed. I was able to use my feet to pick things up off of the floor while I was recovering and couldn't bend forward. I wouldn't have been able to do that if it weren't for practicing doing that in our Balance Class!" -Karrie (53 y.o.)

"We went on vacation with another couple from class, and had to walk across a log to get to the other side of a creek, and we said, 'Emily would be proud of us that we all did it!'" -John (75 y.o.)

I just love hearing their success stories! I just wish the classroom was bigger and even more people could come and join us and enhance their balance too. 

I decided it would be fun to share some of my favorite balance exercises here with you. This is a document I created to share with the Humble Warrior Wellness and Yoga organization this summer at their annual retreat. These exercises can be incorporated weekly, even while doing other activities at home to "stack" your habits and be sure to get them in. 

Balance Exercises

Let me know how these go for you and which ones you like best. If you are interested in giving my Balance Class a try, reach out for a free pass to the WAC. I'd love to have you join me! 

My prayer for you is to stay active, vibrant, and functionally independent as long as you possibly can and stay away from becoming part of the above statistics! You can do this!! : )

Celebrate Independence and Freedom to MOVE and Balance

As Americans, we are truly blessed to have the independence and freedom to be, do, and say what we want. Being free to move around to enjoy all that this country and our world has to offer is a privilege. Being free to MOVE is a privilege in itself. We often take that privilege for granted until something happens to our body that takes away our ability to move around comfortably. Losing our independence and having to ask for help can be a major challenge. 

Imagine the frustration of not being able to bend down and put on your pants, socks, or shoes, or having to avoid stairs due to knee pain. Losing the freedom to reach up into the cabinets for ingredients, dishes, or pots/pans, or reach down into the dishwasher or lower drawers makes it challenging to perform kitchen tasks and prepare meals. Sitting and driving with chronic back, hip, or knee soreness can impede upon comfort during work or rest times, or when taking longer road trips.  A nagging, or sometimes sharp, painful sensation on the bottom of your foot makes standing or walking around uncomfortable. Sometimes these challenges can pop up seemingly overnight and really change the way you move about your day. 

As a Physical Therapist for over 25 years, it has been my privilege to help people regain their independence and restore their freedom of movement when pain and limitations have set in. Even though accidents happen, there are many things we can do to prevent injuries and stay OUT of pain. My book "MAGIC in Motion: Foundations for Functional Fitness" highlights 8 foundations for living a well-balanced life, including guidance on how to "Treat Yourself Well,” maintain your ability to independently perform your daily functional activities, and extend your “health span" throughout your lifespan. 

Have you ever stood sideways next to a mirror and noticed that the reflection of one side doesn't look exactly like you? Humans are relatively symmetrical, from side to side, but not exactly. We have one dominant, more developed side, and because of the asymmetrical sizes and placement of our internal organs, the deep hip flexor muscles (Psoas Major) and connective tissues (fascia) are slightly different from side to side. These asymmetries cause our pelvis to shift slightly forward on the left side, and we bear more weight onto our right side. Add in repetitive movements, stresses, traumas and resulting scar tissue, and bodies are certainly not perfectly balanced. Despite these subtle differences and imbalances, your body works best when you can achieve as symmetrical alignment and range of motion as possible from side to side. 

Having a regular self-care practice to assess your unique alignment, full body movements, and any asymmetries is valuable so you can maintain your pain free functions, or seek help to address any concerns as they arise. The MELT Method is a gentle, self-care system using soft rubber balls to treat your hands and feet, and rubberized foam rollers for larger body parts. These treatments help you reconnect with your internal body sense and awareness, calm and rebalance your nervous system, release stuck stress and tension in your body, and rehydrate your connective tissues. Having these gentle tools at home is helpful to independently address your unique imbalances. 

Balance and stability exercises are in important addition to your self-care and fitness routine. These can include moving through full, pain-free range of motion for each joint (head, neck, shoulders, elbows, wrist and hand, torso, pelvis, hips, knees, ankles and feet) to assess the mobility available, and to notice any difficulties moving into certain positions. Performing exercises for the foot, hip, and core will have a positive impact on balance reactions. Standing on one leg at a time is an important foundation for functional freedom, including walking, dressing, and certain hygiene activities. The whole body has to work together to make that happen efficiently.  Moving your head into various positions, as well as closing one or both of your eyes, will challenge your vestibular system involved with your balance. Building strength and stability through your spinal and scapular (shoulder blade) areas will help you achieve a more balanced posture and be able to stay upright against gravity to perform your daily functional activities. 

Contact me today for your copy of Basic Balance Challenges, whole body exercises to try at home. These activities will enhance your overall stability and reaction time, and maintain your functional freedom and independence. www.1212bodyworks.com Call/text 414-405-3956, Email 1212bodyworks@gmail.com

This blog was written for the Humble Warrior Wellness and Yoga organization's newsletter. This 501C-3 non-profit organization supports and benefits Women Veterans and First Responders. These servicewomen have done so much to help maintain our many freedoms, so the women of Humble Warrior are giving back with wellness offerings, workshops, and retreats. I had the pleasure of teaching a Balance & Stability class, working alongside and serving these fantastic women at the Lake Life Retreat (June 2025) in Valders, WI. To support them yourself or make a donation, click on the link above. Thank You! 

Osteoporosis and Falls: Avoiding the Fracture

THREE THINGS TO DO TO AVOID A SERIOUS FALL AND THE CRITICAL COMPLICATIONS THAT COME WITH IT

I got a message from a long-time client saying she slipped and fell outside and fractured her wrist. She's lucky she didn't need surgery this time, as she had similar falls twice before that resulted in fractures and DID require surgery, due to osteoporosis. Because she lives independently, she is now having to adjust her daily routine as things take a little longer, even with her non-dominant arm being affected. Lifting, carrying, cooking, and dressing are all more difficult.  

Another client told me she was sitting on a folding chair without arms while doing some crafting projects later one evening. "I fell asleep and fell right out of my chair!" Thank goodness she did not injure herself. She also has osteoporosis and lives alone. Although this type of fall incident is very rare, a fracture would have really impacted her life. 

I'm on the other side of 50 now, and I don’t want to be one of the one in four adults (14 MILLION OF US SENIORS), falling every year. About 37% of those who fall reported an injury that required medical treatment or restricted their activity for at least one day.  Surgery comes with it's own long list of unwanted complications (including death!!). If you’re like me, you want to do everything you can to NOT join this club and maintain your independence for as long as possible.

Here are some things I do as I am reaching the later years of my life:
1) I use Yak Tracks on my shoes in the winter when I'm walking on slippery surfaces. They fasten onto any shoe or boot and really help to grip the ground with their metal spikes. They saved me from falling many times when out walking with our former doggy in the winter. 
2) I walk every day for at least 20 minutes. This can reduce stress, boost your immunity, maintain strength, and build bone with the weight bearing activity.
3) I perform my "Treat Yourself Well" exercise regularly to prevent the rounded, forward flexed posture of a little old lady, and practice simple balance & stability challenges several times weekly. This helps to prevent the spinal compression fractures that often occur with osteoporosis. 

This last thing is REALLY IMPORTANT. Whether you have Osteoporosis, Osteopenia, or just want to prevent those issues, you can work with me to learn where your body is weak and how that is affecting your balance and your ability to avoid or survive a fall. I’ve helped some people with weak buttock muscles. With others, I’ve worked to correct foot issues. Other clients need assistance with getting their deep core muscles to activate and get stronger to support their ability to move around in bed, get up from a chair, and walk with more stability. 

Here’s what some of my current clients say:
"I was able to stand up so much taller after my session with Emily!" 
"My husband noticed I'm able to walk further before I need to sit down and rest." 
"My friend asked me what I've been doing to walk so well, as she has trouble keeping up with me now!"

Join my “NO FRACTURE CLUB” today. 
I have a few slots open in March for a 2025 Balance Assessment (just $79 for people on my list, $120 for everyone else). In this 30 minute session you’ll do a series of Functional Balance Tests to assess your risk of a fall. You’ll get 3 customized exercises to keep you stable and prevent fractures if you do fall. And, as a bonus, you’ll get a free pass to my Balance & Stability Class at the Brookfield WAC. And, I’ll put you on the list to get a free copy of my new book “The MAGIC of a Well Balanced Life” (Coming out on May 1).  Don’t wait. We might have a few more weeks of slippery ice and snow covered driveways, steps and sidewalks. You need to protect yourself. Email (1212bodyworks@gmail.com) or call (414-405-3956) today!

Dedicated to your stability, 
-Emily-

The TRICK to TREAT Yourself Well

 Treat Yourself Well

Fall is in full swing with kids/grandkids back in school, sports schedules pack the evenings and weekends, and yard cleanup from summer gardening and raking leaves keeps us all so busy! This is the time of year when colds and flu bugs start ramping up, so it is important now more than ever to keep yourself well so you can enjoy the upcoming holiday season.  There is so much advice on what we could be doing to take care of ourselves, but it can be overwhelming to put it all together and find the time in your day to actually DO the recommended things! So many of us are caregivers and are in the habit of putting other's needs before our own. Remember the advice from the flight attendants to "Put on YOUR oxygen mask before assisting others" or you may have heard "You can't pour from and empty vessel." I'm on a mission to simplify things and help my clients (and myself...) learn to "Treat Yourself Well."  

I've come up with an easy activity to remember and perform that will feel good and help enliven key muscles in your neck, shoulders, upper back, and core to energize your mind, enhance your ideal alignment and posture, minimize pain, and keep your immune system boosted, and the best thing is that you don't need any extra equipment. Sound too good to be true? If you can remember 3 letters, you'll never forget this game-changing "trick" that I've already shared with a handful of clients. 

This "trick" is very practical and versatile, as it can be performed while sitting, standing, lying down, and walking.  This simple activity involves making 3 positions with your arms. If you want to "Treat Yourself Well" and can remember the first letters of each word in the phrase, T Y W, you will always remember this easy trick! 

T stands for Treat

Make a "T" shape with your arms stretched out to either side with your palms facing forward. Be sure to keep your shoulder-blades down and back, anchored to your ribcage. Take a full breath into your belly and as you exhale, engage your shoulder-blades down and back as you reach out through both of your middle fingers to feel the elongation/stretch through the front of your neck, chest, shoulders and arms. Hold this position for 3 full breaths, relaxing slightly as you inhale, and reaching as you exhale. Allow your body to move gently from side to side or any way it feels natural and easy to fully enjoy the benefits of this position. 

Y stands for Yourself

Move your arms into a "Y" shape, as if you are at a wedding and doing the "YMCA" dance move. Be sure to keep your shoulder-blades down and back again, just like during the T position, and position your hands so your thumbs face the back of your body. Take a full breath into your belly and as you exhale, engage your shoulder-blades down and back slightly more as you reach up and out through both of your middle fingers to feel the elongation/stretch through the arms, shoulders, armpits and ribcage. Hold this position for 3 full breaths, relaxing slightly as you inhale, and reaching as you exhale. Allow your body to move gently from side to side or any way it feels natural and easy to fully enjoy the benefits of this position. 

W is for Well

Move your arms into a "W" shape with elbows bent out at your sides, palms facing forward or with pinky fingers facing the back of your body. Take a full breath into your belly and as you exhale, allow your shoulder-blades to engage down and back on your ribcage and feel the elongation/stretch through the front of your shoulders, arms and chest as you reach your pinky fingers back. Hold this position for 3 full breaths, relaxing slightly as you inhale, reaching as you exhale. Allow your body to move gently from side to side or any way it feels natural and easy to fully enjoy the benefits of this position. 

So there you have it! It's as easy as TYW to Treat Yourself Well! When you "embody" these letters and perform these simple movements, you truly are participating in a form of self-care. This easy trick will help you fill your own cup so you can continue to pour out for others.  Let me know how this goes for you and what you notice in your body and in your life as you make this a daily practice. You deserve to take the time to TYW! 

UN-DO the Stuck Stress & Tension in your Body

 

As the Midwest summer quickly passes by, we are busy DO-ing all sorts of fun things outside to soak up all of the nice weather activities while we can. Walking around farmer's markets, festivals, enjoying lake life, and summer parties are all so much fun, but can lead to tension and stress getting stuck in our tissues. Instead of being focused on all the we are DO-ing, I've been teaching people how to UN-DO the stress and tension that gets stuck in the body due to connective tissue dehydration with the MELT Method. If you haven't already heard me gush about this amazing method, MELT is a simple, self-care treatment that enhances mobility, stability, and performance and is clinically proven to reduce chronic pain while restoring overall well-being. Using specially designed soft balls and rubberized foam Body Rollers, you can rebalance your body's nervous system and rehydrate the connective tissue system. 
 

It has been amazing to witness the changes in the clients who have adopted this method as part of their home wellness program. It was also fun to hear some of the feedback at the workshops held in July when people noticed immediate changes in their bodies. 

"My whole upper body feels relaxed, yet I feel energized at the same time." -- Carol S

"I can put my shoes back on without any hip pain after the workshop!" --Lynn M
 
"I can't wait to see what my co-workers say when they see me MELTing at my desk!" -- Heather B

I'd love to share more about this method or have you attend a workshop to learn how you too can take matters into your own hands to MELT your issues away! 

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Join me for another  MELT Method Hand and Foot Intro Workshop on
Saturday August 12,  from 10-11:30am at 1212 Bodyworks, Brookfield.
($45. Product discounts for attendees)

You'll learn a gentle, self-treatment for your hands and feet, using the MELT soft ball system, and your whole body will benefit!  

Space is limited, so be sure to click this link to register soon.

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Have you been feeling limited with your daily activities because of pain or uncomfortable movement? Want more information about the upcoming workshop? Curious about a custom MELT Method treatment session?  Or, just need a reboot to get your body back into balance?

Simply call, text [(414) 405-3956] or email [1212bodyworks@gmail.com] to schedule your next session.

I'd love to help you feel your best and enjoy the rest of the summer! 

 

Keep Moving Well! 

-Emily-

PS: If you were forwarded this message, email me to receive a free copy of my article

                                                    "How Mary Ditched Her Cane and Her Pain"  

Top 3 Winter Wellness Tips

Top 3 Winter Wellness Tips

How lucky we are to be able to experience all 4 seasons here in Wisconsin! While living in California for a year and half doing a PT travel assignment, it didn't take long to discover that it is was ALWAYS nice outside. I actually missed experiencing the changes in seasons. After moving back to Wisconsin, I decided the only way I could make it through the winters again was to officially embrace them and make the best of what they offer, instead of shivering and complaining for 4+ months of the year! 

When there is snow outside, my family and I love to go snow-shoeing, skiing, and snowboarding. Our 11 year old LOVES to go sledding, but this winter has not provided us that opportunity...yet. We got a new concrete driveway poured this fall, so we were actually looking forward to shoveling and snow blowing now that it is all level, but we still wait patiently for that opportunity. Of course it has been cold here this winter, another seasonal attribute we have learned to embrace with our fuzzy socks and sweaters. We have committed to the flannel sheets and down comforters on our beds to help us stay warm and cozy while we rest and slumber. 

Having the chance to stay indoors this time of year, we can take the time to go "inward" to reflect on our past year, release that which no longer serves us, and refocus our priorities, while receiving fresh insights for growth opportunities. How are you spending your time enjoying this Winter? What are you doing to embrace this season? My hope for you is that you are feeling great and that your body serves you kindly all winter long. Here are the Top 3 Winter Wellness Tips to keep you moving your best through this beautiful time of year. 

1. Optimize Vitamin D Levels

Vitamin D is known for its role in helping regulate Calcium absorption and bone health. According to an article from National Library of Medicine, "Vitamin D and its receptor are important for normal skeletal muscle development and in optimizing muscle strength and performance. Supplementation with various forms of vitamin D in older adults has mostly shown reduction in falls risk and improvements in tests of muscle performance." Who knew that boosting Vitamin D levels would be helpful for staying upright on the slippery, icy surfaces that often plague us this time of year!?! The sun is the best natural source of Vitamin D, but many winter days are grey and dreary with no sunlight, sometimes several days in a row! Using a light box can help to stimulate the production of Vitamin D, as well as getting outside on sunny days, with as much skin showing as you can tolerate out in the cold. Eating foods that are high in Vitamin D can also keep us healthy at this time of year. This article lists 15 foods that are High in Vitamin D--some of my favorites are fresh fish and mushrooms. 

2. Boost Body Temperature Naturally 

Keeping yourself warm during these cold winter months can be a challenge. According to this article from Pharmacy Solutions, "foods that take longer to digest can help raise your body temperature and make you feel warmer. The medical term for this process is thermogenesis, which is the process of your body producing heat caused by food metabolizing." These warming foods include bananas, oats, ginger tea, coffee, sweet potatoes, and butternut squash. More great ways to increase your body temperature while using many of your muscles at one time are by doing jumping jacks, walking, or performing this 4 Minute Workout video from Zach Bush, MD. This free workout offers a great way to increase Nitric Oxide in the body, which is responsible for body temperature regulation as well as nervous system balance. Drinking hot beverages is another way to warm you up from the inside out. Wearing natural fabrics like wool can also be helpful to keep you warm, as wool traps air pockets and helps insulate you from the cold. So many clients and I wear Smart Wool socks, which really work well to keep those tootsies warm this time of year! Cuddling up with a fuzzy blanket and a loved one tops the list of many people's favorite ways to boost body temperature naturally. 

3. Keep Walking, No Matter What! 

Walking is one of the easiest, cheapest, most convenient ways, and natural ways to achieve whole body movement, release muscle tension, ground and connect with the earth, and promote vibrant health. No matter how cold it is, how slippery it might be, or how much snow there is on the ground, it is important to keep walking throughout the winter months!  We have so many lovely lakes, parks, and neighborhoods in this part of Wisconsin, so there are ample opportunities to explore different areas, terrains, witness natural landscapes, and breathe in the various microbiomes around us to enhance our body's natural health and balance. Bundling up in hats, scarves, mittens, and warm jackets is the best way to tolerate the outdoor elements. One of the best inventions to help stay upright on icy surfaces are traction cleats for your shoes, like these Yak-Trax. These are a God-send when it comes to walking your dog, or taking a nice, brisk exercise walk, while feeling confident that you will not slip and fall. If outdoor walking is just not right for you, there are also many opportunities to walk indoors at area malls and at the Pettit Ice Arena. Maybe your office building is large enough that you can walk the halls and or stairways as you take movement breaks throughout your workday. Why not schedule a walking meeting with a client or co-worker, or meet a friend for a walk instead of a drink? Walking is the ultimate way to boost body temperature naturally, and can be enjoyed outdoors as you soak up the Vitamin D provided by the winter sunshine. What if your body is not feeling its' best while walking? You may have a movement imbalance that can be identified and corrected to make walking more enjoyable for you. I'd be happy to help you do that! 

Tootsie's TWEET: Save Yourself Hundreds of $$$ This Year

Hello there! It's me again, "Tootsie," Emily's (straight-forward & sassy) Alter-Ego. (If you haven't met me yet, click here for my official introduction) As "Queen of the Posture Police," it's my duty to keep our community safe from all things that may negatively affect your posture or drain your body's precious energy and CALL THEM OUT!! I had to issue another "warning" recently at a local recreation equipment store, and wanted to share with you so you can avoid bodily harm AND save yourself hundreds of dollars this year! 

Massage Gadgets: Wonders or Weapons?

So many people are talking about all of the various self-massage gadgets available these days. Some people have even given them or received them as holiday gifts last year.  Obviously, people think these are helpful tools, as the local recreation store mentioned above had a whole rack of items including massage sticks, trigger point releasing canes, foam rollers, and spiky massage balls of all shapes and sizes, some with pretty hefty price-tags. I'm here to give you a different perspective... I say, "Drop your weapons!!" 

So, I'm all for taking matters into your own hands to help yourself feel better. Massage can be a wonderfully beneficial modality to improve circulation, promote relaxation, and increase endorphins. But seriously people, less is more!! I can't tell you how many people have hurt themselves digging for gold with these tools!!  Sure, some people can handle deep pressure and can tolerate using these devices without any problems, but I'm here to tell you, you will not be "releasing" the knots--you simply can't "untie" them! Nor do you even want to. Here's why...

Your Body is Your Vehicle for Life!! 

Just because something is tight and sore does not mean it is the problem!! Would you take a hammer and break the red light flashing inside your dashboard to solve your car's problem?? Of course not!! Pain and other not-so-fun sensations are indicators (red lights) that something is not right. Your body is your vehicle for life, and although they are available, replacement parts are nowhere near as good as the originals!! Stop killing the messengers in your body by trying to dig them out, and keep looking for the root of the problems so your body works better!

Maybe your chronically sore and tight neck and shoulders are chronically sore and tight because you have weak abdominals or lower spine muscles. Those sweet, innocent neck muscles may be holding on for dear life, as they are the ONLY muscles working to keep you upright, OR they are majorly overworking to compensate for the weakness below and they are trying to get your attention!! Get that Thera-Gun away from your neck and shoulders and THANK those sore areas for keeping you upright! Sure, feel free to give them some love, a gentle rub-down, or better yet move your shoulders up, back, down and around to alleviate some discomfort. But enough already with trying to dig out the tightness, untie the knots, and "release" the red flashing light on your dashboard! We don't hesitate to take our cars in for regular maintenance, yet often wait until our vehicle for life screams at us before we do something about it! 

Re-Wire your Body

(Science Nerd-Alert) The nervous system runs our body's show! Similar to a computer, the electrical messages sent by the nervous system (software) control the movement of our muscles and bones (hardware).  Our software tells our muscles where, when, and how quickly to contract to do 3 main things: hold our alignment/posture, move us from place to place, and pump our lymphatic system to boost health. When one muscle gets the message to contract, the brain sends a signal to its opposing muscle to relax.  If something feels tight, the opposing muscle might not be contracting as well as it could be. If one movement pattern isn't working well, your brain will find another one nearby that does something similar, but not exactly the same.  If you "release" the compensations that may be indicating a problem in your body, your brain will have to come up with an even less efficient secondary compensation!! TWEET!! I'm blowing my whistle again here to stop the madness, to say STOP mashing on something just because it hurts, and focus on finding better ways to get your body working efficiently!! 

Just like a light switch turns on a lightbulb, a Muscle System Specialist can help turn on our muscle activity. Nerve pathways get blocked up, almost like the switches get turned off, with inflammation from stress, injuries, surgeries and accidents. This can lead to the pain, tightness, limited movements, and imbalances that usually send Emily's clients in to see her.  Emily is helping your nervous system send those electrical messages better when she's poking and prodding on you to re-wire your system! It is important to re-boot your body, get your lights turned back on, improve how you move and flush out your system, so you can feel and live better! 

Ready to ditch the rollers, mashers, and diggers, finally get to the root of the issues in your tissues, and let a muscle whisperer help? Get your "vehicle for life" checked and take advantage of Emily's special offer today: 

Winter Wellness Special: $79**

Full Body 5-Point Inspection:

✔ Alignment/Posture Check

✔ Range of Motion Check

✔ Muscle Stability Check

✔ Gait Analysis

✔ Home Program Check/Update

**Available for the first 3 clients who mention this offer when scheduling**

Simply call or text 414-405-3956, or email 1212bodyworks@gmail.com to schedule 

Investing in your health care pays dividends for years to come. Save your money when it comes to buying another plastic gadget and put it toward making a real difference in your body!

Keep Moving Well! 

"Tootsie" 

Meet "Tootsie:" Queen of the Posture Police

You don't know me, but I know you! You know that sweet, muscle lady who keeps your body working? Well, I'm the alter ego inside her head, Tootsie. Emily is nice, and I'm mean. She's the bubbly-coffee-shop-barista, and I'm the cranky-waitress-at-the-50's-style-diner. She's a squirrel, I'm grounded. Because she's a "people pleaser," she usually filters me out--that's why you haven't heard of me before. It's time to keep it real and sneak in some of MY advice now. 

So many of "our" clients have crappy posture!! That leads to arthritis (joint inflammation) from head to toe, pressure on organs (no-go, or gotta go, gotta go right NOW!!), and immune dysfunctions (I know...blah, blah, blah!). I crowned myself "Queen of the Posture Police." It's time to stop being nice, stand up to crappy posture, and set it straight once and for all!! It's Citation time, people!! I have a whistle, and I'm not afraid to use it! (TWEET!)

TWEET!  Go Barefoot Already!!

You don't need "support" from a shoe! Or a shoe insert. Our feet are designed to hold an entire body up for a lifetime.  If you have been told by a professional that you are an "over-pronator," have fallen arches, or that you should NEVER go barefoot, here's another side of the story (from the Black Sheep of the PT family...) Barefoot is best! (Disclaimer...a transition is needed!) Honey, get ready to kick off your ugly, orthopedic shoes, break up properly with your dang inserts, and get your tootsies MOVING!! 

What? Your feet hurt, or don't move like you want them to move? Need help letting go of tightness? There's hope! "Muscle Magicians," like our girl Emily, can easily restore LIFE to your muscles.  She Locates limited motions, Isolates the weakness, Facilitates weak muscles, and Educates on how to stay active and keep you out of our office!! We ALL have better things to be doing, am I right!?! 

Human bodies are tricky: pain in one area doesn't always mean the problem is there. Your feet may be attempting to compensate for your weak hips, or some other place for that matter.  Plantar Fasciitis, Bunions, and Hammertoes resolve when we get your whole body moving better. Here's what you can do right now: when barefoot or not, start moving your feet, ankles and toes EVERY day, every chance you get! (You'll thank me for this!)

It's SOOO simple: moving your body is helpful for so many reasons. You know who to see when your efforts to move better on your own are not cutting the mustard, sweetheart! Together, "we" can locate the source of your unique weakness and teach you a better way to move. (Tell Emily I sent you!) 

Since this is our first meeting, I'll let you off with just a warning...but only this time!

Until next month, 

Tootsie

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Just to be safe in avoiding future citations, Emily is offering a Free Walking Analysis with every session for the first  2 weeks of August. It's amazing how much better you can feel with even a few tweaks to your walking posture and alignment! Get yourself on the schedule as appointments are filling quickly these days. Call, text (414) 405-3956, or email 1212bodyworks@gmail.com to connect. 

A MOVE that your Valentine will NEVER forget!

The candles are glowing. The sweet, vibrant fragrance from the vase of red roses in the center of the table has filled the room. The table is elegantly set with your fancy dishes, and that bottle of wine that you've been saving for a special occasion is chilling, waiting for you and your love to enjoy together. The clean, soft sheets and pillowcases comfortably adorn the bed.  The anticipation of the most romantic night of the year has been rising and you're getting excited!  

The only snag in your anxiously awaited special date night plan is that nagging lower back pain, which started as a little, annoying "niggle," and has gradually become a nuisance with every squat, bend and step. You're frustrated because you went through PT for several weeks and the exercises haven't gotten rid of the pain completely. Your Chiropractor gets your pelvis re-aligned, only to have it go "out" again within a few days.  You DON'T want this night to be ruined by this nagging issue!! 

The key missing piece of the puzzle that is likely at the bottom of your unresolved back pain is...likely at the bottom of your pelvis. 

A sore "back" is usually located somewhere near the spine, pelvis, or tailbone. Sometimes it is on one side, and other times it goes across both sides of your body. None of this is fun, and frankly, this pain can really get in the way of your everyday functioning, not to mention take away enjoyment of intimate times with your love. 

What if the root of your nagging lower back pain comes from even lower than you think? 

It is really common to find weakness in the hips and "pelvic floor." Just for a quick reference, this area is located between your pubic bone and tailbone, the area that makes contact with a bicycle seat. You use these important tissues to support your internal organs and stop the flow of urine (now the story is getting really sexy, huh?). Well, as you can imagine, if anything is out of balance in the lower back, front or bottom of the pelvis, other areas have to compensate and tighten up, creating abnormal movement and pain. Sometimes the pain in the "back" of your body is a messenger trying to tell you that something else down below is not working well! The first step in discovering weakness is testing to see if your tissues are doing what they are supposed to be doing. (Don't worry, in my office, there are no gloves involved with pelvic floor testing!) In fact, it's so simple, you probably wouldn't believe me if I told you how I test for this!!  

What if the answer to the issues in your tissues was a simple little squeeze? 

The old-school "Kegel" exercise, otherwise known as squeezing the pelvic floor, is helpful, but it's not the best way to help your weak tissues. Just like the song says "The Hip Bone's connected to the Pelvic Bone..." our body parts truly are all connected! By using your hips strategically (with some simple, yet specific positions) at the same time as performing a Kegel exercise, you can help resolve your back pain, AND you can also help boost the stamina and sensitivity of your most intimate tissues! These Specific Pelvic Activation & Contraction Exercises (SPACE) are so simple to learn! You and your partner will thank me once you learn how easy they really are--in fact, you'll wonder why no one has taught you this before!! 

What if you don't even HAVE back pain? Can this still be helpful for you??

Absolutely!! As a back pain prevention activity, or to simply boost your body's ability to support itself, both inside and out, these SPACE techniques are a game changer! According to this article from the Pelvic Floor First website, activating and strengthening the pelvic floor can "improve bladder and bowel control, reduce the risk of prolapse, enhance recovery from childbirth or gynecological surgery, improve recovery from prostate surgery, increase sexual sensation and orgasmic potential, and increase social confidence and quality of life." Sounds pretty nice and helpful, huh??

Don't let your nagging issues get in the way of your body's enjoyment of everyday activities and special Valentine's Day or Date night (or day, or morning...) plans! Get to the root of the issues in your tissues once and for all!! It might be a lot simpler than you think. 

Are you ready to help Valentine's Day last all year? Now offering a "Pelvic Wellness Check," complete with an alignment test, functional analysis (no gloves involved!!), and instruction in your own unique "SPACE" techniques to improve your health, both in and out of the bedroom. 

Simply call, text [(414) 405-3956] or email [1212bodyworks@gmail.com] to schedule your next session.

**The first 3 people who mention this blog post when scheduling will receive a free gift!**  

Looking forward to serving you soon. 

 

Is Your Head On Straight?   How many of you have heard me say "We need to get your head back on straight?" Sure, it sounds kind of silly, but SOOO many of my Physical Therapy clients benefit from this simple reset. My client Stacy came for help to resolve chronic shoulder and elbow pain, which was making it difficult to perform her work as a Professional Photographer. Her camera was heavy with all of its attachments, and she was having trouble making it through an entire shoot without needing many breaks. Then, while sitting at her computer to edit the photos, a feeling of tightness settled into her upper back. She was seeing a Massage Therapist to try to "untie the knots" in her neck and shoulders but wasn't having lasting results. She was frustrated that despite going to the gym regularly, doing all sorts of stretches, and using pain-relieving essential oils, she couldn't find relief.  When we first met for her Full Body Assessment, her posture caught my attention. Stacy's head position was slightly tilted and rotated to the right. Her left shoulder was higher than her right, her pelvis was also rotated, and one of her foot arches was much flatter than the other side. This alignment is very common, especially with clients who are Right hand dominant. As we worked together, Stacy performed corrective exercises at home for her shoulder and arm. She noticed very little pain while doing her exercises but then felt some discomfort later in the day. She adjusted her computer workstation to take pressure off of her arms, but that only helped a little bit too. When we treated Stacy's neck, she could immediately feel an improvement in her shoulder mobility, tightness and pain!  Stacy was surprised to learn that so many of her neck muscles were "asleep!" She asked, "How have I even been holding my head upright with all of this weakness?"  We laughed, and I told her she was compensating for the weakness by holding tension in surrounding areas. It is not an efficient long-term solution to weakness, but that is what our body does! Since the head houses the brain, which is responsible for ALL of the nerve signals traveling throughout the entire body, it is important to "get it on straight!" Just this week, Stacy told me that her Massage Therapist even noticed how much better things are for her now! She's happy she is finally finding relief!  Stacy's pain and tightness was located relatively close to her neck, but getting your head back on straight can even help client's who are suffering from Lower Back Pain, Sciatica, Knee pain and even Foot pain! It's amazing how everything is connected.  If you or someone you love have been dealing with chronic pain or tightness that doesn't seem to lessen with exercise or other therapies, there is hope!! You too can find freedom from the pain once and for all!

How a 72 Year Old Ditched Her Cane, and Her Pain

 How A 72-Year-Old Ditched Her Cane—And Her Pain 

Mary felt like an “old lady." An active retiree, she found she was no longer able to participate in her chosen daily activities. Embarrassed that she walked with a limp and needed a cane to get around, she began turning down social invitations. She was frustrated with how stiff and tight her body was during any movement.

Most aging adults would gladly take a drink from the fountain of youth if it were ever offered to them. They would give anything to be able to get out of bed easily each morning and move freely throughout the day; to do all of the things they could do in their youth without pain, such as play with their grandchildren, go on vacations, exercise, participate in recreational activities and enjoy sex with their partners—and to look and feel fit, toned and attractive. Unfortunately, being able to move freely to enjoy life’s pleasures can become more difficult as time goes by. Arthritis, scar tissue from previous injuries or surgeries, old traumas and cumulative stress all wreak havoc on the human body. Although pain, tightness, and progressive difficulty performing everyday activities are often considered a “normal” part of the aging process, it’s not normal at all.

For the past 20 years, people suffering with pain, tightness and limited movements have been able to find relief and resolution of acute and chronic issues through a unique assessment and treatment approach called Muscle Activation Techniques, also known as MAT. The sports world is more familiar with MAT due to its successes in aiding athletes. In a 2016 Sports Illustrated article, U.S. Women’s National Team and Seattle Reign goalkeeper Hope Solo and her strength-and-conditioning coach discussed how they’re using MAT to improve Solo’s balance in order to fine-tune her athletic performance. In 2015, numerous professional athletes were interviewed by The Washington Times about how effective this treatment approach has been in helping them recover faster and “resolve injuries that cannot be healed through conventional rehabilitation.” As with athletes, MAT provides hope and healing to aging adults who have been told that surgery wasn’t an option, that nothing could be done to help them, and that they have to learn to live with the pain. 

Mary’s sister referred her to a local MAT specialist to help resolve her chronic lower back and foot pain. Over the years, Mary had already been through a few rounds of traditional physical therapy, and had also tried chiropractic, acupuncture and other alternative treatments, but she was still left wanting more relief. 

Through the holistic Muscle Activation Techniques approach, a key missing piece of the healing puzzle is discovered and resolved. Instead of releasing tightness, or “knots”, in muscles to alleviate uncomfortable sensations, MAT specifically targets the root of the problem: muscle weakness. Muscle weakness, which is caused by stress, trauma, or overuse, is the inability of a muscle to contract efficiently to support the body. Instead, the body uses “compensations” to keep moving forward despite weakness, but these movement compensations are not as efficient, and eventually lead to unstable posture and alignment, bone degeneration, dysfunctional movement patterns and energy drains on the body—all symptoms that most people equate with the normal aging process. By activating weak muscles, MAT resolves the need for movement compensations and restores muscle activity required for healthy movement, allowing full healing to occur. 

Mary’s MAT specialist discovered that Mary’s hip mobility was locked up. By using hands-on techniques and gentle exercises to activate a few muscles associated with the limited movement, Mary’s hip range-of-motion improved significantly. After her treatment, she stood up and noticed a huge reduction in both her back and foot pain. By activating her hip muscles, Mary’s pelvis was in a more balanced alignment, which took pressure off her lower back. By being able to use her hip muscles more efficiently, the weight-bearing forces were distributed evenly throughout her legs, taking pressure off of her sore foot. Within a few weeks, Mary no longer walked with a cane and she had resumed her favorite activities again. 

MAT may not be able to “turn back the clock”, but by simply improving the way the muscles work to support the body, aging adults can become stronger, feel more flexible and fluid with their everyday movements, and return to the activities they enjoy. Life should be lived to the fullest, and MAT can help this happen naturally. 

Physical Therapist Emily Yenor is Mary’s MAT specialist, and the owner of 1212 Bodyworks in Brookfield, WI. She offers a complimentary consultation to those interested in discovering how to help their body move and feel its best. To learn more, call 414-405-3956, email 1212BodyWorks@gmail.com, or visit 1212BodyWorks.com. To read referenced articles, visit Tinyurl.com/y4jt9qjf and Tinyurl.com/y2xxy5mr.

(Article published in Natural Awakenings magazine September 2019. Click here for full article and magazine edition)

8 Key Elements to a Well Balanced Life: "D" is for...

I've been naughty this year. I've been teaching my clients to perform exercises specifically for their unique muscle imbalances, but I haven't done my exercises faithfully. I have all sorts of exercise equipment at home and at my office, but do you think I use them often? No. I haven't been practicing what I preach as much as I should have been this year. However, a good friend of mine once said, "Don't ever "should" on yourself" and I have always appreciated that comment. I have realized that it is important to focus on all of the good things I have done this year instead focusing on what I "should" have done.  

In August, I finally broke down and hired a personal trainer to help keep me accountable for taking care of myself, as I had been focusing on taking care of others and let myself go. I am also making great strides in overcoming leaky gut syndrome and the resultant autoimmune conditions that have created challenges with my health and energy levels by educating myself on  how to use food as medicine. I am helping my family to also improve their health and energy levels so we can keep up with our 5 year old! Prioritizing time with my family and friends has also brought a lot of joy into my life in 2016. I also just formed a "Meet Up" group called "Get Moving Mil-WALK-esha" to get people together for walks around Milwaukee and Waukesha Counties. These good things in 2016 have helped to move me closer to living a well balanced life. 

Over the past 8 months, you have discovered how to live a well-balanced life also through Breathing, being mindful of your body's Alignment, moving around or being "Locomotive", bringing Awareness to your body's sensations and movement limits, eating a Nutritious diet, Circulating your body's important life giving and cleansing fluids, and enhancing your Environment to maximize health and minimize toxins. Finally, as the year draws to a close, you will discover the final key element to a well balanced life. 

The journey toward health and wellness is not an easy one. Pain, tightness, limited movements and mental blocks can all get in the way of our ability to enjoy life. Many of us seem to be wearing many hats and burning the candle at both ends, as they say, and time seems to fly by before our eyes. The final key element in BALANCED is one of the most important elements but can also be one of the most difficult: Dedication to taking care of ourselves and living a healthy life. 

Dedication means taking the time out of your day to breathe. Dedication means taking a moment to look within and be aware of how you are feeling, and then take action to improve upon that feeling if necessary. Dedication means taking the time to plan out, prepare and enjoy nutritious meals, snacks and drinks. Dedication means doing the best you can on any given day, or at any given moment, to commit to your well-being and make the best decisions you possibly can to care for yourself.  

Dedication is NOT perfection. (I have to keep reminding myself of that one.) Dedication means cutting yourself some slack for missing a workout, and getting back on the horse as soon as possible. Dedication means having the right network of family, friends, coaches and helpers to keep you moving toward your goals and truly living a well balanced life. Dedication means taking care of yourself so you can continue to care for others. (I have to remind myself of that one, too!)

Congratulations on your dedication so far along the journey toward your well-balanced life. The journey keeps on going until our time is up on this planet. I'm dedicated to being here for you to support you on your journey as I continue along mine. 

Keep moving well!