Foot pain? Bunions? Weak ankles?  Or maybe the root cause of knee and/or hip pain comes from your feet?  These classes will help you release Fear and Gain Faith in your feet and ankles.

Big Toe Arthritis, Ankle Arthritis, Plantar Fasciitis, Achilles Tendonitis, Bunions or stiffness from Bunion Surgery, and more…

Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the toes, foot, and ankle?
• How is my alignment and posture?
• Do I have adequate strength of the deep foot muscles and lower leg muscles?

Just to name a few of Dr. Stephanie's classes for the feet and ankles where you will connect sensations of the Body to your Mind:

•       Big Toe and Piggy Power!

Feel how your toes move and grip to support you with every step for Power in standing and walking. Similarly, you have the Power to support and create the Life that you want!

•       Faith in the Foot

The foot adapts naturally to both level and uneven surfaces.  Your feet are resilient just like the rest of your body!  You must have Faith that you can heal!

•       When the Foot Hits the Ground, Everything Changes

Muscle function changes when you give and receive weight through the legs.  Harness this adaptability to Welcome Change in your life rather than resist it.

•       Strong Step Forward

Your calf muscles hold great potential for strength to create forward movement.  As you create leg strength you will gain Courage to take action in your life.

Also included in the Foot and Ankle Pain Bundle are:

• Mediations focused on pain relief of the feet
• 8 practices in all to provide variety, inspiration and motivation
• Anatomy lessons for a better understanding of foot and ankle function
• Natural and gentle movement of the toes, arch of the foot, and ankle.
• Muscle activation and function of the deep foot muscles, long toe and foot muscles and calves.
• Stretching and flexibility of the toes, ankles and calves.
• Body weight strengthening of single joints (e.g. heel raises) progressing to safely challenge the whole body to improve your function (e.g. push-off during walking, sit to stand)

These classes address conditions like: Patellofemoral Pain Syndrome, Knee Meniscal Tears, IT Band Syndrome, Knee Osteoarthritis, Stiffness from past Injury or Surgery, Partial or Total Knee Replacement, and more…

If you have knee pain and/or thigh muscle weakness, Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the knees?
• How is the alignment and posture of my knees and hips?
• Do I have adequate strength of the muscles that cross the knees and supportive muscles of the hip and ankle?

Just to name a few of Dr. Stephanie classes for the Knee and Thigh Muscles where you will connect sensations of the Body to your Mind:

•       So Much Hinges on the Knee

Create natural and gentle movement of the knee while observing how it feels to be Vulnerable.

•       Knee Pain? Get the Train on the Track

Focus on the relationship between the knee-cap moving (aka tracking) on the femur which is a common source of pain.  Also, mindfully address how our Emotional Health is affected  by both internal and external sources.

•       In Quad we Trust

The large muscles in the front of the thighs hold us up!  Just as we need to trust them, we need to Trust our Self by listening to our Intuition.

•       Are your Hamstrings Holding Your Back?

So many of us feel the resistance in the back of the thighs as we move.  But where do you feel the Resistance in your life that keeps you from moving forward?

Also included in the Knee and Thigh Pain Bundle are:

• Mediations focused on relieving pain in and around the knee
• 6 practices in all that provide variety, inspiration and motivation
• 4 Anatomy lessons for a better understanding of foot and ankle function
• Natural and gentle movement of the knees.
• Muscle activation and function of the thigh, calf and hip muscles; all necessary for pain-free movement.
• Stretching and flexibility of the knees, quads and hamstrings.
• Body weight strengthening of single joints (e.g. knee flexion and extension) progressing to safely challenge the whole body to improve your function (e.g. sit to stand and step-up)

These classes address conditions like:

Hip Impingement, Piriformis Syndrome, Post-Surgical conditions of Femoral Acetabular Impingement, Joint Resurfacing, Total Hip Replacement and more, Pelvic Pain, Stress Incontinence, and more…

If you have hip pain, pelvic pain and/or weakness, Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the hips?
• How is the alignment and posture of my hips, pelvis and low back?
• Can I relax the muscles of my hips, pelvis and low back?
• Do I have adequate strength of the muscles in and around the hip, pelvis and core?

Just to name a few of Dr. Stephanie’s classes for the Hip and Pelvis where you will connect sensations of the Body to your Mind:

•       Shhh! It’s Your Pelvic Floor

This is not an area that many of us want to talk about, but it is so important!  You can create quiet to safely tune into the function of your pelvic floor, an area where Guilt and Shame reside.

•       Relationship between the Pelvis, Hips and Core

These areas of the body are Intimately Interconnected much like Body, Mind and Spirit are interconnected.  You will recognize that what you feel in one, affects the other.

•       What have your Glutes done for you lately?

These muscles are large for a reason!  How are you treating them so that they can serve you functionally each day?  How are you Nurturing your unique Gift to serve in your family, community, or world?

•       Let the Psoas Go!

This muscle is commonly tight because it crosses the low back, pelvis and hip.  But letting that tightness go involves addressing some Deeply held Emotions.

Also included in the Hip and Pelvic Pain Bundle are:

• Mediations focused on relieving pain in and around the hips, pelvis, and low back
• 7 practices in all that provide variety, inspiration, and motivation
• Anatomy lesson for a better understanding of hip and pelvic function
• Natural and gentle movement of the hips and pelvis, including the pelvic floor.
• Muscle activation and function of the thighs, hips and pelvic floor muscles; all necessary for pain-free movement.
• Stretching and flexibility of the muscles of the thighs and hips.
• Body weight strengthening of single joints (e.g. straight leg raise) progressing to safely challenge the whole body to improve your function (e.g. bridge and sit to stand)

***The Spine Pain Bundles are a little different.  Not because muscles, joints and healing are different than other areas of the body, BUT because we think differently about the Low Back and the Neck!  Pain is sometimes amplified and more difficult to eliminate in this area because of what we have been told.  What we have been told creates worry, anxiety and FEAR. 

The Spine Pain Bundles help you create slow changes, not only in your body, but also your mind.

PEACE out of Low Back Pain: These classes progress slowly and methodically so that anyone with these diagnoses benefit: 

Low Back Pain, Lumbago, Degenerative Joint Disease, Degenerative Disc Disease, Herniated Disc, Sciatica, Lumbar Radiculopathy, Sacroiliac Joint Pain, Piriformis Syndrome, Core weakness causing back, hip, knee or leg pain

If you have low back pain and/or core weakness, Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the spine and hips?
• How is the alignment and posture of my spine, hips, and pelvis?
• Can I relax the muscles and relieve tension in my low back?
• Do I have adequate core muscle strength to support my low spine?

Just to name a few of Dr. Stephanie’s classes for the Hip and Pelvis where you will connect sensations of the Body to your Mind:

•       Engage your Core

Bring awareness too and activate the muscles of your deep core. This deep awareness will awaken your sense of Self.

•       Empower Your Core

Safely strengthen the front, back and sides of your low spine.  As you develop core strength, you will begin to feel identify and live from your Core Values.

• Take a Load off of your Spine

You can create decompression in your back with a few simple exercises.  But decompression is more than a physical sensation.  Explore emotional burdens you carry that cause muscle tension and pain in your low back.

• Mind Your Spine with Backward Bending

Explore backward bending or spine extension in new ways.  Find Freedom in this motion and energized into action aligned with your values.

•       Mind Your Spine with Forward Bending

Release the Fear of bending forward as Dr. Stephanie provides you with new ways to safely explore this movement.

Also included in the Low Back Pain Bundle are:

• Mediations focused on relieving pain in and around the hips, pelvis, and low back
• 18 total classes with 2 levels of practices for beginners (Level 1) and a progression (Level 2) as you build confidence in your low back
• 2 Anatomy lessons for a better understanding of low back and core muscle function
• Natural and gentle movement of the spine and hips.
• Muscle activation and function of the core and spine muscles; all necessary for pain-free movement.
• Stretching and flexibility of the muscles of the spine.
• Body weight strengthening of core muscles (e.g. abdominals) progressing to safely challenge the whole body to improve your function (e.g. Warrior Poses 1,2 and 3)

**The Spine Pain Bundles are a little different.  Not because muscles, joints and healing are different than other areas of the body, BUT because we think differently about the Low Back and the Neck!  Pain is sometimes amplified and more difficult to eliminate in this area because of what we have been told.  What we have been told creates worry, anxiety and FEAR. 

The Spine Pain Bundles help you create slow changes, not only in your body, but also your mind.

Mobility Your Mid-Spine and Breathe Deep Into Your Ribs and Diaphragm classes address the conditions of:

Mid-Scapular Pain, Snapping Scapula, Costochondritis, Thoracic Kyphosis, Scoliosis, and more…

If you have mid-back, ribs or scapular pain, Dr. Stephanie has got you covered in each class as she guilds gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the mid-region of my spine and ribcage, especially as I breathe?
• How is the alignment and posture of my spine from top to bottom?
• Can I relax the muscles of my ribcage and take a deep breath?
• Do I have adequate strength of the muscles in and around mid-back and ribs?

Just to name a few of Dr. Stephanie’s classes for the Hip and Pelvis where you will connect sensations of the Body to your Mind:

•       Gently Open Your Heart

 The front of you body may be tight from sustained posture OR from "over" protection of the emotionally sensitive area of your heart.

•       Thoracic Spine Strength and Heart Resiliency

 Once you open, you need to have the strength to sustain all that can "break" your heart.  As you strengthen your mid-back you will gain courage and resiliency.

•       Get out of Your Shell

 Our rounded posture protects us like a turtle's shell. Assess your posture and move in all of the areas that keep you stuck.

•        Stressed out Shoulder Blades

 That burning you feel between your shoulder blades? It may be lack of muscular endurance or where you notice your stress.

Also included in the Mid-Back and Rib Pain Bundle are:

• Mediations focused on breathing to relieve pain in and around the mid-back, ribcage and diaphragm.
• 5 practices in all that provide variety, inspiration, and motivation
• Anatomy lessons for a better understanding of the mechanics of breathing
• Natural and gentle movement of the mid-spine and ribs.
• Muscle activation and function of the diaphragm, costal (rib), and spine muscles; all necessary for pain-free movement.
• Stretching and flexibility of the muscles of the spine.
• Body weight strengthening of back muscles along the mid-spine, progressing to safely challenge the whole body to improve your function (e.g. Bird Dog Pose)

Bone Health: specifically for women with the diagnosis of Osteopenia or Osteoporosis.  If you have a bone health impairment, Dr. Stephanie will lead you through, not only safe exercise, but bone strengthening practices.

•       Yoga for Better Bones

 A short practice to introduce you to movements that have been proven to increase bone density.

•       Feel it in Your Bones

 Take the practice deeper and build awareness of deep muscles and their affect of bone building actions. 

•        Safe Upper Body Strengthening for your Bones

 Another short practice focused on where women are typically weak: shoulders and arms. Done is a way to also strengthen muscles of the spine.

•       Lower Body Strength Safe for your Bones

Lift with your legs! They say, but HOW? Dr. Stephanie will guide you to safely support your spine and progress leg strength.

 The Better Bones Module also includes:

Mediations focused on breathing to relieve stress associated with poor absorption of calcium and minerals into your bones.

5 practices in all that provide variety, inspiration, and motivation

Anatomy and diagnosis education for a better understanding of your bone diagnosis and how to safely exercise to build better bones.

Natural and gentle movement of the spine and hips in all directions with emphasis on safety.

Muscle activation and function of the spine muscles; necessary for maintaining and building bones.

Stretching and flexibility of the muscles of the spine.

Body weight strengthening of back muscles along the mid-spine, progressing to safely challenge the whole body to improve your function (e.g. Flat Back Bend).

Balance challenges to decrease your risk for falling.

Neck Pain Bundle classes address the conditions of:

Degenerative Disc Disease, Degenerative Joint Disease, Herniated Disc, Upper Trap Tension, Radicular Arm Pain, Myotension Syndrome, Whiplash Injury, Tension Headaches, and more…

If you have neck pain or upper trapezius tension, Dr. Stephanie has got you covered in each class as she guilds gentle movement with education and self-assessment to determine:

v  Do I have adequate motion of the neck?

v  How is the alignment and posture of my head, neck and shoulders?

v  Can I relax the muscles of my neck and shoulders?

v  Do I have adequate strength of the muscles in and around my neck and shoulder blades?

Just to name a few of Dr. Stephanie’s classes for the Neck where you will connect sensations of the Body to your Mind:

•       Support your Neck and Shoulder Posture

 A short practice to breathe deeply and become aware of how you can support yourself.

•       Ease Neck Tension with Core Strength

You may feel like you need to stretch. But when the pain comes back over and over again, that is a sign that you need core strength.

•       Pain in the Neck? Get Scapular Support

Strength around the shoulder blades creates a foundation for pain free movement.

•       Find your Voice

 Do you hold back from speaking your truth for fear of being judged?  If so, that may be the biggest source of your pain.

• Unload Your Neck, Unload Your Burdens

When you feel the burden of stress and tension in your neck, you need ways to unload.  Dr. Stephanie gently guides you up-side-down for traction in your neck.

• Prevent and Relieve Headache

Neck tension can also cause headaches, both tension and migraine type.  These gentle practices will ease the tension away.

Also included in the Neck Pain Bundle are:

v  Mediations focused on relieving stress and tension of the neck and shoulders.

v  8 practices in all that provide variety, inspiration, and motivation

v  A lesson on the relationship of Stress and Pain for a better understanding of why it is so important to manage your stress.

v  Natural and gentle movement of the neck and shoulders in all directions with emphasis on safety.

v  Muscle activation and function of the neck muscles.

v  Stretching and flexibility of the muscles of the neck and shoulders.

v  Body weight strengthening of neck muscles along the shoulder blades (e.g. chin tuck), progressing to safely challenge the whole body to improve your function.

Shoulder Pain classes address the conditions of:

Rotator Cuff Tear, Shoulder Impingement, Shoulder Instability, Shoulder Arthritis, Frozen Shoulder, Partial or Total Shoulder Replacement, Bicep Tendonitis and more…

If you have shoulder and/or upper arm pain, Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

•       Do I have adequate motion of my shoulder and the upper spine?
•       How is the alignment and posture of my spine and shoulders?
•       Can I relax the muscles of my chest, shoulders and neck?
•       Do I have adequate strength of the muscles in and around my shoulder blades and arms?

Just to name a few of Dr. Stephanie’s classes for the Shoulders where you will connect sensations of the Body to your Mind:

•  Reach for the Stars.  

Create free movement of your shoulders starting with deep core activation (i.e. rotator cuff) to support reaching behind the back, across the body and overhead.

•  A Call to Arms

Hug, hold and carry!  Your arms work hard and need to be strong.

• Push for Boundaries

Your triceps and chest do the pushing motion, just like in a push up.  These muscles need to be strong along with your ability to say: NO!

• Hold Tight!

 Hug and Hold is something that women do best.  Improve the strength and endurance of you biceps and back to carry on!

Also included in the Shoulder Pain Bundle are:

v  Mediations focused on relieving stress and tension of the neck and shoulders.

v  6 practices in all that provide variety, inspiration, and motivation

v  Anatomy lesson for a better understanding of the function of the shoulder and why it hurts.

v  Natural and gentle movement of the neck and shoulders in all directions with emphasis on safety.

v  Muscle activation and function of the shoulder and arm muscles.

v  Stretching and flexibility of the muscles of the shoulders.

v  Body weight strengthening of shoulder and arm muscles (e.g. external rotation), progressing to safely challenge the whole body to improve your function (e.g. Plank/Push-Up).

Elbow, Wrist and Hand classes address the conditions of:

Tennis Elbow, Elbow Arthritis, Carpal Tunnel Syndrome, Elbow Pain, Wrist Pain, Hand Weakness, Finger Stiffness and more…

If you have elbow, wrist and/or hand pain, Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

•       Do I have adequate motion of my elbow, wrist and hand?
•       How is the alignment and posture of my neck and arms affecting my pain?
•       Can I relax the muscles of my neck and shoulders?
•       Do I have adequate strength of the muscles in and around my arms and elbows?

Just to name a few of Dr. Stephanie’s classes for the Shoulders where you will connect sensations of the Body to your Mind:

•    Open the Tunnels to let Energy Flow

Several locations along the arm can restrict the flow of information along the nerves and blood within the vessels.  Gently open these tight areas.

•     Hands do the Work of the Heart

As women, we may not profess our love, but we do many acts to show it.  Move and strengthen the hands to act.

•  What is your Mood-ra?

Get in touch with how you feel by using the ancient hand gestures, also known as mudras.

Also included in the Elbow, Wrist and Hand Pain Classes are:

v  Mediations focused on relieving stress and tension of the arms and neck.

v  3 practices in all that provide variety, inspiration, and motivation

v  Anatomy lesson for a better understanding of the function of the elbow, wrists and hands and why they hurt.

v  Natural and gentle movement of the arms.

v  Muscle activation and function of the forearm muscles.

v  Stretching and flexibility of the muscles around the elbow, wrist and hands.

v  Body weight strengthening of arm and forearm muscles, progressing to safely challenge the whole body to improve your function (e.g. Downward Dog).

...and for Calm

These classes relate to the Head and Vestibular System: tension and migraine headaches, vertigo, balance disturbance, BPPV

•       Prevent and Relieve Headache (also in the neck section)
•       Hold Steady

Feel a little off balance? Explore eye and head movements to train your balance.

•       Find Your Center

Restriction at the base of the skull can keep you off balance.  Restore movement to find your center.

•       Align your Thoughts and Actions

The stress and tension that you feel may be a disconnect between what you say (and believe) and what you do.  Re-Align and Relieve Pain.

•       Surrender is NOT Giving Up

Though not focused on 1 region of the body, this class reveals and important less about how to get long-lasting pain relief.