Happy Friday! Quick poll to help us plan what to teach next. 💙 When does your back or body feel the most stiff or uncomfortable? Vote below, and if you like, tell us in the comments what time of day you usually do your Core Back practice. Your answers help Annie shape upcoming lessons and workshops!

Hi Core Back crew! I'm Wren, and I help Annie take care of this community. You may have already gotten a message from me. 💙 I'm here to help you find your way around. If you're not sure where to start in the Classroom, which lesson comes next, or when the next live session is, just ask me. Annie and I read every comment. Let's get to know each other! Drop a comment below with: 1. Your first name and where you're joining from 2. What's bothering your back or body most right now (back pain, weak core, posture, stiffness, or just wanting to move better) 3. One small win you'd love to have in the next 30 days New here? Start with the welcome video and Module 1 in the Classroom. Even 10 minutes a day counts. We're cheering you on! Wren, on behalf of Annie

Happy Thursday, Core Back crew! 💙 Every week, Annie gets questions like these: - "Why does my back hurt more in the morning?" - "Is it okay to stretch when my back is sore?" - "Should I sit up straight all day?" Here's a quick one: you don't need to sit perfectly straight all day. Your spine loves movement more than one "perfect" posture. Try changing positions every 30 to 45 minutes, even if it's just standing up and taking 3 slow belly breaths. Now it's your turn! 👇 Drop one question about your back, posture, or core in the comments. Annie will pick some to answer in an upcoming video or live workshop. (Just keep it general. No need to share private health details here.)

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: