Welcome @Janice Wallace @Lisa Delancy @Raedell Wallace @Julie Maxwell @Pritvi Sammy @Linda Chamberlain @Esther Horner @Nicole Bonilla @Julian F @Karyn Evans @Patricia Orozco @Kristy Dobbie @Jenine Fernandez @Donna Lougher @Stefano La Malfa 💙 But before you jump into the training, I want to meet YOU! 😊 Please leave a comment below so I know you're here! 👇 Introduce yourself 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 for my upcoming live training and education. This is a supportive space where we can learn, grow, move, and progress together as you work toward less back pain, a stronger deep core, better posture, and more confidence in your body. My Core Back Protocol brings together principles from Physical Therapy, Pilates, and Yoga to help you understand your body and build a stronger foundation—step by step.

Weekend reset time! 💙 Your diaphragm is part of your deep core team. When you breathe well, your core and pelvic floor work together to support your spine. Try this today: 1. Lie on your back with knees bent, or sit tall in a chair. 2. Place one hand on your chest and one on your belly. 3. Breathe in slowly through your nose and feel your belly and ribs gently expand. 4. Breathe out slowly through your mouth and feel everything soften. 5. Repeat for 2 minutes. Go slow and keep it comfortable. If anything feels off, stop and rest. Comment "done" when you've tried it, or tell us how you felt afterward! 👇

Do you have scoliosis, a noticeable rib hump, uneven shoulders, or stiffness on one side of your back? In this video, I’ll guide you through three gentle scoliosis stretches designed to support spinal mobility, posture awareness, muscle relaxation, and more confident movement. Whether you have dextroscoliosis, levoscoliosis, an S-shaped curve, or a C-shaped curve, learning how your spine and rib cage move can help you develop a more comfortable and functional posture. What Causes a Rib Hump in Scoliosis? Scoliosis is a three-dimensional condition involving the sideways curvature and rotation of the spine. As the vertebrae rotate, the rib cage may also shift, creating a visible prominence on one side of the back, commonly known as a rib hump. Common signs may include: - Uneven shoulders - One shoulder blade appearing more prominent - A visible rib hump when bending forward - An uneven waistline or hip position - Muscle tightness or stiffness on one side - Differences in spinal mobility and posture A rib hump is often related to spinal rotation, not simply tight muscles. Why These Gentle Scoliosis Stretches? These exercises focus on: 1. Improving spinal and rib cage mobility Gentle movement may support comfortable mobility through the thoracic spine, ribs, and surrounding muscles. 2. Reducing muscle tightness and stiffness Controlled stretching and relaxed breathing may help ease tension without forcing the spine into painful positions. 3. Improving posture awareness and core coordination Coordinating your breathing, abdominal muscles, and spinal stabilizers may help improve movement control and everyday posture. The goal is to move gently, breathe comfortably, and gradually develop better spinal control. Dextroscoliosis vs. Levoscoliosis Dextroscoliosis describes a spinal curve that is convex toward the right side. Levoscoliosis describes a spinal curve that is convex toward the left side. Scoliosis may affect the thoracic spine, lumbar spine, or both. You may also hear the terms: