Do you experience one-sided lower-back or buttock pain, uneven hips, pelvic stiffness, or discomfort around the sacroiliac (SI) joint? In this video, I’ll guide you through gentle foam-roller exercises designed to support: - Hip and glute mobility - Pelvic awareness and control - Lateral pelvic stability - Pelvic rotation and core coordination - Lower-back and SI joint support This routine combines Physical Therapy principles, Pilates, Yoga, and controlled breathing to help improve comfortable movement—without forcing your pelvis “back into place.” As a Physical Therapist with more than 25 years of experience, I’ll explain how your pelvis, SI joints, lumbar spine, deep core, hips, and glutes work together during everyday activities. What May Contribute to Uneven Hips or Pelvic Rotation? Differences in hip mobility, muscle strength, coordination, posture, balance, movement habits, pain-related tension, scoliosis, or natural structural differences may all play a role. Mild asymmetry is common and does not always indicate a problem. When the SI joint region becomes painful or irritated, you may experience: ✅ One-sided lower back or buttock pain ✅ Discomfort around the back of the pelvis ✅ Pain when transitioning from sitting to standing ✅ Stiffness after prolonged sitting or standing ✅ Discomfort when climbing stairs or walking ✅ Difficulty with certain twisting or single-leg activities ✅ A feeling of unevenness or reduced pelvic control **Important:** These symptoms can also come from the lumbar spine, hip joints, or surrounding muscles. A clinical assessment is needed to determine whether the SI joint is actually contributing to your pain. ⚖️ What Causes Uneven Hips, Lateral Pelvic Tilt & Pelvic Rotation? Have you ever looked in the mirror and noticed that one hip appears higher than the other? Or perhaps you feel like your pelvis is rotated or your weight shifts more toward one leg. Several factors may contribute to these differences, including: ✔️ Muscle weakness or reduced coordination

💜 Back Pain, Weak Core & Poor Posture? Let's Fix the Foundation Together! Do you struggle with back pain, a weak core, rounded shoulders, stiff neck, or poor posture? Maybe your back hurts after sitting too long, your shoulders feel tight after working at your computer, or you wake up with stiffness in your neck and upper back. You're not alone! 💜 🎥 Today's Core Back Protocol Workout: Gentle Pilates for Neck, Shoulder & Upper Back Pain Relief! In this class, I'll guide you through gentle exercises combining Physical Therapy, Pilates, Yoga, and Breathwork to help you: ✅ Release tension in your neck, shoulders, and upper back ✅ Improve spinal mobility and flexibility ✅ Activate your deep core and postural muscles ✅ Improve rounded shoulders and forward head posture ✅ Strengthen the muscles supporting your spine ✅ Improve balance, stability, and body awareness ✅ Build confidence in everyday movements 🧠 Why Stretching Alone Isn't Always Enough Here's something I've learned through more than 25 years as a Physical Therapist: Your back pain may not be coming from your back alone! Your diaphragm, deep abdominal muscles, pelvic floor, hips, glutes, and spine work together as a connected system. When these muscles aren't coordinating efficiently, you may experience recurring stiffness, poor posture, and difficulty maintaining core stability. That's why I created my Core Back Protocol, combining Physical Therapy, Pilates, Yoga, and breathwork into one progressive approach. 💜 RELEASE → CONNECT → STABILIZE → STRENGTHEN → PROGRESS The goal isn't just temporary relief. It's helping you build a stronger, more resilient body so you can return to the activities you love! 🌟 Your Challenge This Week! Try today's gentle Pilates workout and pay attention to how your neck, shoulders, back, and core feel before and afterward. Remember, you don't need intense workouts to start improving your strength and mobility. Consistency, proper breathing, and controlled movement matter! 🎥 Watch My FREE Core Back Protocol Training:

@Ralph Chong @Briana Ferrell @Sue Mullins @Khal Altay @Emily Fisher @Chris Robb @Gayle Cole @Toomas Lepik @Nina Brajdic @Sammi Rodriguez @Marla Jensen @Catherine Robinson @Bryanna Ferrando @Melissa Airoldi @Cristal Anderson @Zoe Allen @Divya Dhawan @Ammar Abulawi @Tk Keney @Patrick Costa @Robert Brandes @Michaela Hauth @Emma Haslett @Stephanie Gander But before you jump into the training, I want to meet YOU! 😊 If you don't leave a comment down below you will be removed in this community 👇 Introduce your self in the comments below: 1️⃣ What’s your name, and what country are you joining us from? 2️⃣ What is your #1 goal? Less back pain? Stronger core? Better posture? More flexibility? Getting back to an activity you love? 3️⃣ What do you do for work, and what challenges are currently getting in the way of your daily activities or goals? 4️⃣ FUN ONE! 📸 Share a photo of your workout space, favorite place to stretch, Pilates/Yoga setup, or something that inspires you to stay active! And most importantly—don’t be shy! Read the other introductions, say hello, encourage each other, and start connecting. To navigate this community, all the modules are located inside the classroom and my Free live workshops and trainings will be in the calendar, so be on the lookout to my upcoming live training and education.

here's the CHALLENGE: The Core Back Foundation 🌿 Are you tired of dealing with back pain, spasms, stiffness, and instability? It’s time to get to the root of the problem. Join me for a 4-week journey to build a stronger, more resilient foundation. 📅 THE 4-WEEK ROADMAP * WEEK 1: Breathwork – Master the fundamentals with 7 days of targeted breathing and core engagement. * WEEK 2: Learn Neutral Spine & Pelvic Stability – Learn to find your neutral spine with 10 minutes of daily practice. * WEEK 3: Building Endurance – Tune into your body. How do you feel before versus after? Are you noticing less pain, less intensity, or reduced inflammation? * WEEK 4: Flexibility & Integration – Anchor these movements into your daily routine while maintaining proper breath and alignment. 👇 BEFORE WE START... I want to know where you’re starting from. Look up in the classroom for the modules that will be uploaded , so be on the lookout . 👀 But before we begin , What are the top 3 back pain symptoms affecting you most right now? (Examples: Radicular pain, poor posture, weak core, tight hips, upper/low back pain, SI joint dysfunction, or just feeling overwhelmed.) Post your top 3 below + write down "I’M Ready to DIVE IN 🙋‍♀️" At the end of the month, we’ll revisit these symptoms to celebrate your progress and reflect on your wins. We aren’t chasing perfection—we are building resilience, one small practice at a time. Let’s do this! — Annie

🧘‍♀️ Fix Tech Neck & Rounded Shoulders! Gentle Exercises for Neck Pain Relief & Better Posture **Do you struggle with forward head posture, tech neck, rounded shoulders, neck pain, or upper back stiffness?** Do you spend hours looking down at your phone, working on your computer, or sitting at a desk? If your head constantly shifts forward, your shoulders feel tight, and your upper back becomes stiff, this gentle Pilates and Physical Therapy-inspired workout may help you improve your posture, reduce muscle tension, and strengthen the muscles supporting your neck and spine. In today's video, I'll guide you through **gentle neck and shoulder exercises designed to improve forward head posture, increase upper back mobility, and build better postural strength and stability.** 💜 **READY TO IMPROVE YOUR POSTURE AND BUILD A STRONGER BACK?** ⏩ **Watch My FREE Core Back Protocol Training:** https://www.backmasterclass.com/learn ⏩ **Book a FREE One-on-One Core Back Protocol Consultation:** https://www.backmasterclass.com/access #Breathe 🦴 What Is Forward Head Posture or Tech Neck? Forward head posture occurs when your head rests farther forward relative to your shoulders and upper body. **1️⃣ Gentle Neck Mobility** Learn how to move your cervical spine through a comfortable range of motion to reduce stiffness and improve flexibility. **2️⃣ Deep Neck Flexor Activation** Practice gentle chin-tuck movements to improve awareness and endurance of the muscles supporting your head and neck. **3️⃣ Shoulder Blade Stabilization** Strengthen the muscles surrounding your shoulder blades to improve shoulder control and postural endurance. **4️⃣ Chest and Upper Back Mobility** Explore gentle movements to improve thoracic spine and shoulder mobility. **5️⃣ Core and Postural Coordination** Learn how to coordinate your breathing, deep abdominal muscles, and spinal stabilizers to support more comfortable upright posture.