3/21/25: Contralateral movements help to integrate between left/right, front/back and upper and lower parts of our bodies. This sequence improves coordination, balance and core control.

4/16/25: Today's focus is on improving shoulder mobility and stability especially in external rotation. This sequence is also helpful if you have any upper body niggles as muscle imbalances can contribute to common aches and pains.

4/30/25: End of month, self-massage class includes the feet, middle-back, shoulders, pecs, hips and low-back. This sequence is great for working out the kinks and can help you sleep better or recover from a long day of traveling (gardening, stressing too).

Strengthen your middle-back, arms and shoulders with this sequence. We work progressively towards a functional movement pattern called the Turkish Get-Up. It's a fun and challenging way to strengthen your upper body.

Find your upright rotational core in a gentle sequence with light weights and the support of a chair. Includes functional movements such as squats, presses and one leg stands to improve your stablity and mobility.

5/21/25: The middle back supports our shoulders as well as translates movement contralaterally from the upper to the lower body. Strengthen and mobilize this vital connector in your body with self-massage and a fun sequence of standing poses, followed by prone work.

7/2/25: Improve your diaphragm's range of motion through self-massage of the accessory breathing muscles and movements designed to release the spine and ribs.

7/23/25: Wake up your brain and body with rolling patterns in order to get up and down from the ground. This whole body mobility class also includes rotational patterns that can help free up your breath and thoracic spine and shoulders. Class concludes with a guided 3D breath meditation.

7/30/25: Start with a self-massage for the knees and sub-occipitals and ending with the 3-D breath; the movement sequence includes thoracic spinal mobility, a standing sequence exploring neck range/mobility in the keys and concludes with a supine sequence for the knees/hips/low back.