As humans we are often reaching directly in front of our bodies to do tasks with our hands. For instance, we type and use a mouse on our computers; chop, cook and clean in the kitchen; text on our phones; eat our meals; and much, much more. But have you ever considered that how … The post How to Reach to Relieve Neck and Shoulder Pain appeared first on Pain Free Athlete ..read more

  Although the diaphragm and intercostals are the primary muscles of inspiration, several neck muscles play an accessory role in bringing air into the body. Furthermore, when these primary muscles of inhalation are not working optimally, or you are breathing heavily while exercising at a high level, the accessory neck muscles can become more active … The post The Connection Between Neck Pain and Breathing appeared first on Pain Free Athlete ..read more

  Sciatica is a literal pain in the butt!   I have suffered from sciatica on and off for years. I feel it in my left glute, and when it gets really bad, the pain extends down my hamstring on the back of my upper thigh. If you’ve had it, then you know that it … The post Sciatica: 3 Exercises to Relieve Sciatic Nerve Pain appeared first on Pain Free Athlete ..read more

You are an athlete! An athlete is anyone who desires to be active and challenge themselves. In my definition, competition and organized sports are not required to be an athlete. However, in the era of Covid-19, there aren’t many, if any, events to participate in against others. Consequently, this makes personal challenges and our own … The post What does it mean to be a Pain Free Athlete? appeared first on Pain Free Athlete ..read more

Admit it! You’ve done this, or sat in a similar position, while working at home recently. I know I have. In the last couple of months, everything has become virtual–classes, meetings, family get-togethers, workshops, even happy hours. We are spending more time than ever at our computers. Because many of us never planned on being … The post Home Office Setup and Workday Exercises appeared first on Pain Free Athlete ..read more

How aligned is your posture?   When striving for improved wellness in any area of life, it is always a good idea to have a baseline. For example: before starting a medication for high blood pressure, you measure your current readings. When beginning a healthy nutrition plan (diet), weight is recorded so that losses can … The post How to Take and Analyze Posture Photos appeared first on Pain Free Athlete ..read more

How strong is your nose? Have you ever considered that the function of your nose is dependent on muscles? Did you know that if you don’t nasal breathe, these muscles can become weak and imbalanced? Use it or lose it applies to your nose! Recently, I had the opportunity to learn about breathing, chronic pain, … The post Breathe Better: Use Your Nose appeared first on Pain Free Athlete ..read more

Have you ever sprained your ankle? It is a common injury, happening 97 times a minute, 2,328 times a day and 850,000 times a year. Actually, you have a 30% chance of spraining your ankle this year! (https://www.rightdiagnosis.com/a/ankle_sprain/stats.htm) Although ankle sprains are the most common ankle injury, there are numerous other painful conditions of the … The post Foot and Ankle Injuries Often Lead to Chronic Pain appeared first on Pain Free Athlete ..read more

Recently, during a hard week of training—including climbing intervals on the bike and heavy lifting in the gym—I woke up with intense tightness in my left glute. Previously, I had overworked my my right glute, which made it tighter. Now it was the left. I saw this as a good sign, though. These muscles are … The post Stretching Your Glutes Isn’t Enough appeared first on Pain Free Athlete ..read more

Please enjoy this re-print of my article that was published in the May 2019 Moab Happenings. Spring is here! Now is the time to prepare the soil for your garden! Unfortunately, this can mean spending several hours bent over with your hands in the dirt, pulling weeds and planting. Weeding and gardening can be greatly … The post 3 Exercises for Pain Free Gardening appeared first on Pain Free Athlete ..read more