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Megan Dahlman on Instagram: "It might seem disconnected, but here’s a real story… I met a lady a while back that had horrible foot pain from plantar fasciitis. 😫 She could get her symptoms to ease up a touch with some targeted stretches and icing, but it ALWAYS came back. Her foot pain kept haunting her! 👉 After several years of this, she had some low back pain, too - totally unrelated (or so she thought). She found me and started doing my 30-day Back & Hip Fix program for her back pain. Lo and behold, not only did her back pain disappear, but her foot pain disappeared, too!!! 🙌🙌🙌 Say what?!? HERE’S WHY… ➡️ When your core is weak and your hips are locked up tight, your legs and feet have to work way harder than necessary. Everything is connected!! Strengthen your core and
Megan Dahlman on Instagram: "It might seem disconnected, but here’s a real story… I met a lady a while back that had horrible foot pain from plantar fasciitis. 😫 She could get her symptoms to ease up a touch with some targeted stretches and icing, but it ALWAYS came back. Her foot pain kept haunting her! 👉 After several years of this, she had some low back pain, too - totally unrelated (or so she thought). She found me and started doing my 30-day Back & Hip Fix program for her back pain. Lo and behold, not only did her back pain disappear, but her foot pain disappeared, too!!! 🙌🙌🙌 Say what?!? HERE’S WHY… ➡️ When your core is weak and your hips are locked up tight, your legs and feet have to work way harder than necessary. Everything is connected!! Strengthen your core and
Megan Dahlman on Instagram: "💥Hip Bursitis💥 Also called “trochanteric bursitis”…but what’s going on is your bursae (or jelly-like sac that’s a cushion) can get inflamed and angry. You might have pain to the touch or with pressure, especially when you lay on your side, push it with your hand, sit for long periods of time or even cross your legs. What can make it worse? 😫 Crossing your legs or standing/laying with knees touching. 😫 Weak glutes, which can make your leg more likely to droop inward, placing pressure on that spot. Solutions? ✅ Keep your feet/knees spread. You won’t have to do this forever, but while the bursa is angry, you should keep as much tension off it as possible. (Sleeping with a pillow between your knees can really help.) ✅ Build up your glute strength!!
Megan Dahlman on Instagram: "💥Hip Bursitis💥 Also called “trochanteric bursitis”…but what’s going on is your bursae (or jelly-like sac that’s a cushion) can get inflamed and angry. You might have pain to the touch or with pressure, especially when you lay on your side, push it with your hand, sit for long periods of time or even cross your legs. What can make it worse? 😫 Crossing your legs or standing/laying with knees touching. 😫 Weak glutes, which can make your leg more likely to droop inward, placing pressure on that spot. Solutions? ✅ Keep your feet/knees spread. You won’t have to do this forever, but while the bursa is angry, you should keep as much tension off it as possible. (Sleeping with a pillow between your knees can really help.) ✅ Build up your glute strength!!
Teresa Ma on Instagram: "If you struggle with doing a side plank you’re not alone. In fact, I recently had a member reach out to me with this exact issue. Here’s what I told her… It’s an incredible exercise to target your obliques and strengthen your core but form is everything. Otherwise you could end up straining your shoulder and feeling pain in your back.😫 (This is what prompted her to ask me) And no one has time for that. Try these tiny tweaks, take your time and modify by keeping your knees on the floor if you need to. With consistent reps you’ll build strength, progress your ability and start to see and feel the results you deserve. Hope this helps! 💪🏽😃 P.S. my online strength classes are full of coaching cues on proper form and if that’s something you need I’d love
Teresa Ma on Instagram: "If you struggle with doing a side plank you’re not alone. In fact, I recently had a member reach out to me with this exact issue. Here’s what I told her… It’s an incredible exercise to target your obliques and strengthen your core but form is everything. Otherwise you could end up straining your shoulder and feeling pain in your back.😫 (This is what prompted her to ask me) And no one has time for that. Try these tiny tweaks, take your time and modify by keeping your knees on the floor if you need to. With consistent reps you’ll build strength, progress your ability and start to see and feel the results you deserve. Hope this helps! 💪🏽😃 P.S. my online strength classes are full of coaching cues on proper form and if that’s something you need I’d love
Lindsey Jones | Doctor of Physical Therapy on Instagram: "What to do about your anterior pelvic tilt ⬇️ If you’re experiencing anterior pelvic tilt, it can lead to other issues like low back pain and decreased hip mobility. In fact, it can even contribute to poor posture, forward head, and pain in the upper back & neck! Needless to say, you need to kick this pelvic tilt to the curb 💪🏻. So let’s talk about how 👇🏻 Anterior pelvic tilt has multiple contributors, and here are some of the main culprits: 1️⃣ Tip hip flexors (namely the iliopsoas and rectus femoris) The iliopsoas starts in the lumbar spine and the pelvis and attaches to the femur (leg bone).  The rectus femoris starts in the pelvis and attaches to the patella (knee cap). Because of their attachments, tightness in either
Lindsey Jones | Doctor of Physical Therapy on Instagram: "What to do about your anterior pelvic tilt ⬇️ If you’re experiencing anterior pelvic tilt, it can lead to other issues like low back pain and decreased hip mobility. In fact, it can even contribute to poor posture, forward head, and pain in the upper back & neck! Needless to say, you need to kick this pelvic tilt to the curb 💪🏻. So let’s talk about how 👇🏻 Anterior pelvic tilt has multiple contributors, and here are some of the main culprits: 1️⃣ Tip hip flexors (namely the iliopsoas and rectus femoris) The iliopsoas starts in the lumbar spine and the pelvis and attaches to the femur (leg bone). The rectus femoris starts in the pelvis and attaches to the patella (knee cap). Because of their attachments, tightness in either
a woman standing on one leg in a yoga position with the caption, but you started doing these simple moves for your posture everyday
Chest Tightness
Upper Back Muscles
Neck Problems
Rounded Shoulders
Neck And Shoulder Pain
Good Posture
Yoga Stretches
Back Muscles
Free Courses
Megan Dahlman on Instagram: "💥 Type POSTURE in the comments below ⬇️ and I’ll DM you the link to my FREE Posture Masterclass!! Feeling like you’re starting to hunch? Experiencing shoulder & neck problems? Upper back feeling rounded - maybe even weak? Then my Posture Masterclass is for you!!🙌 I created this free course after listening to THOUSANDS of YOU telling me about your posture issues, shoulder & neck pain, shoulder blade knots, and more. I wanted to give you something that wasn’t just a quick fix, but rather a long-term solution for your posture problems. In the Masterclass, we’ll cover: ✔️ Chest tightness ✔️ Thoracic spine hunching ✔️ Rounded shoulders ✔️ Weak upper back muscles ✔️ And even what “good posture” ACTUALLY means (hint: it’s not what you think! 😉) To
a woman laying on the floor with her arms in the air
Shoulder Mobility Exercises
Tension Release
Shoulder Knots
Things To Keep In Mind
Couple Things
Mobility Exercises
Caving
Posture Correction
Back Pain Relief
Megan Dahlman on Instagram: "😫 Ever feel like you’re folded INWARD?! Like your entire upper body is caving in, your shoulders are getting more and more rounded, and your upper back is paying the price?! (Aka constant shoulder knots 😭) ➡️ Do THIS relaxing stretch every day for the next few days and you’ll feel like a BRAND NEW PERSON. 🙌 Honestly, this “Hooklying Thoracic Rotation” stretch is my absolute favorite move for posture correction, back pain relief, and should tension release. You have to try it. A couple things to keep in mind: ✅ This is NOT intended to twist and stretch out your low back. ❌ By anchoring your hips & knees like this, we can protect your low back and target the tightest areas that need the stretching most. ✅ Make sure to exhale and relax. 😌 Stay for a m
a woman in black top and leggings on green mat with text that reads instead of sit - ups
Teresa Ma on Instagram: "If you want a core move that builds real core strength without straining your neck and shoulders give this tall kneeling chop a go.🔥 Grab a dumbbell that you can control and aim for 30/20 x4 sets. Bonus, it also works your glutes, quads and arms! As you get stronger bump up that load. Let’s Go! 💪🏽😃 #situpalternative #corestrength #coreworkout #fitover40 #fitnessmotivation"
a woman in a yoga pose with the words improve your balance
Balance Exercises
Master Class
Daily Life
Muscles
Pilates
Climbing
Improve Yourself
How Are You Feeling
Walking
Megan Dahlman on Instagram: "💥Type BALANCE in the comments ⬇️ and I’ll send you the link to my free Balance Masterclass that includes this tip and sooo many more for improving your balance!💥 These 4-way taps might be my FAVORITE balance exercise for anyone that feels unsteady and perhaps injury prone. This works so well because it’s “DYNAMIC BALANCE”, meaning you’re moving while trying to balance. And it’s dynamic balance that you need the most in your daily life!! (Rarely do people fall and get hurt when they’re just standing in one spot. It’s typically while walking, climbing, reaching, stepping.😏) Some tips to consider: ✅ Stand next to a wall or a chair for support at first ✅ Try to practice it barefoot, so you can use your foot muscles to “grip” the floor ✅ Once you feel
a woman is doing exercises on the wall
Neck Hump
Pilates Stretches
Daily Stretches
Wall Pilates
Fix Your Posture
Healthy Spine
Indoor Workout
Wall Workout
Chest Opening
🧘‍♂️ Daily Posture Tips 🧘‍♀️ on Instagram: "Practice by the wall daily, and you’ll notice how your posture becomes straighter, the hump disappears, back pain fades away, and your chest opens up. Grab this routine to combat slouching and reduce swelling! Amazing post by @yogabylera Follow @theposturekingco for daily educational content related to posture 📚 🔔 Knowledge is Power! Turn on Post Notifications to never miss a post. #beginnerworkout #homeworkout #indoorworkout #yoga #flexibility #posturecheck #workout #fitnessjourney #lowimpact #fitness #posture #posturecorrection #postureexercises #stretch #mobility #postureking #posture #improveposture #mobilitytraining #spinehealth #goodposture #neckpain #badposture #backpain #lowbackpain #stretchingexercises #posturecorrection #posture
a woman standing in the middle of a living room with her legs crossed and arms spread out
Strength Mobility
Working On It
Just Do It
Stretching
Number One
Lost
Instagram
Megan Dahlman on Instagram: "If you’re able to, start practicing this NOW! This will maintain your strength & mobility to be able to get down on the floor and back up again. (And hey, even if you’ve already lost this capacity, I have other videos that demonstrate how to build back up to this. You CAN get back to this. 👍) ➡️ Of all the ladies I coach in their 50’s, 60’s, and 70’s, the number one thing they want to do physically is to be super active with their grandkids and be able to get down on the floor to play with them AND not get stuck down there. So, it’s really helpful to start practicing this sequence of movements now. Follow the sequence I’m demonstrating in this video, and be sure to use a pillow if you need that extra cushion. 👍 Save this one to keep working on it, an
a woman laying on the floor in front of a couch with her head down and texting, your core muscles you always felt like it would take so much time & effort to make your core
Chest Exercises
Lumbar Spine
Core Training
Chest Workouts
Out Of Shape
Core Muscles
Training Program
Pelvic Floor
Sciatica
Megan Dahlman on Instagram: "✨FREE 5-Day Core Tune Up program! Type the word CORE in the comments ⬇️ and I’ll send you the link to start. You can also visit www.5daycore.com and get started right away! 👉 It’s so common to feel miserable and discouraged about your core region… knowing it’s weak and experiencing pain through your back because of it… But feeling like a core training program would be so hard, so involved, and maybe even painful (especially if you feel REALLY out of shape!🥴) If that’s how you’ve been feeling, then this 5-Day Core Tune Up is for you!! ✔️ Only 10 minutes a day ✔️ VERY beginner-friendly ✔️ Excellent for lumbar spine issues, sciatica, extreme core weakness and even pelvic floor weakness There’s no better place to begin strengthening your core musc
a woman standing in a room with her hands on her hips and looking at the floor
Pelvic Floor Dysfunction
Doctor Of Physical Therapy
Simple Exercises
Hip Pain
Foot Pain
Knee Pain
Physical Therapy
Easy Workouts
Lindsey Jones | Doctor of Physical Therapy on Instagram: "Poor strength of your hips can cause a plethora of issues! The hips can play a key role in the hips themselves, back pain, knee pain, pelvic floor dysfunction, even foot pain. I think of them as the foundation for what lies above them, and the upside-down foundation for everything that lies below them as well. So if you’re dealing with any of the above, or want to prevent them, it’s time to start strengthening them! Exercises don’t have to be complicated to be beneficial. These simple exercises are perfect for implementing into any program! Follow @lindseyjonesdpt for more tips on managing and decreasing pain so you can live your best life. #hipstrength #backpain #kneepain #hippain #decreasebackpain #decreasekneepain #decr
a woman is doing exercises with an exercise band
Lumbar Vertebrae
Hip Hinge
Gentle Exercise
Movement Pattern
Deep Core
Exercise Routine
Workout Moves
Hip Workout
Improve Posture
Megan Dahlman on Instagram: "(💥 Free 5-Day Glute Builder program, includes this move and so many others! Type GLUTES in the comments below and I’ll DM you the link to get started right away 👍) 👋 Ok, you’ve heard me say it before - The “Hip Hinge” may be THE MOST IMPORTANT movement to master as you get older - ESPECIALLY IF YOU HAVE OSTEOPENIA OR OSTEOPOROSIS!!! Having this movement pattern ingrained in your body will prevent untold back issues, hip issues, and even serious injuries throughout the rest of your life! This move also spares any fragile lumbar vertebrae from excessive load. Tips to remember: ✅ Knees should be slightly bent - never locked out. ✅ Think about folding at the hip crease and then straightening back out by squeezing your glutes hard ✅ Move your torso as
a woman is doing an exercise on the floor
Mobility Routine
Back Pain Exercises
Get Moving
Low Back
Back Pain
Live For Yourself
Lindsey Jones | Doctor of Physical Therapy on Instagram: "Five minute mobility routine for your hips, low back, and upper back 🙌🏻. 📣 Live, share, and save this for later! Mobility in our day is so important, especially as we age. If you want to keep your body moving, or improve its movement, simple mobility exercises performed regularly are key. It doesn’t have to be anything fancy. If it moves your joints & promotes range of motion, you’re doing good. Aim for 5-10 minutes of mobility daily. If you struggle with arthritis, doing them first thing in the morning can help your body get moving! Follow @lindseyjonesdpt for more tips on managing & eliminating pain so you can live your best life. #mobility #mobilityforbeginners #movementismedicine #mobilityroutine #arthritis #arthri
a woman standing on one leg with her arms in the air
Posture Muscles
Bedtime Stretches
Morning Stretches
Hamstring Stretch
The Kinks
Yoga Block
Healthy Aging
Low Impact Workout
Before Bed
Megan Dahlman on Instagram: "Entire body feeling tight & achy? This stretch is pure ✨magic✨ and you’re going to want to do it every morning when you first wake up and every night before bed. 🤷‍♀️ Why do I love it so much? It targets your hamstrings, glutes, and even posture muscles like your chest and upper spine. So, in one move, you’re getting out ALL THE KINKS! ➡️ Place your hands on a yoga block, a chair, or even a barstool if your legs are super tight and you can’t hinge all the way over. Stop what you’re doing and try this stretch. How does it feel for you? Let me know in the comments - I always love hearing from YOU!!! … #morningstretch #bedtimestretch #healthytips #jumpstarttips #beginnerworkouts #lowimpactworkout #healthyaging #agingstrong #aginggracefully #fitover4