Enjoy this simple and effective way to mobilize the upper back.

1. On all fours, reach one arm up to sky while pushing the ground away with the other arm. Take a big breath in there.

2. As you exhale the air out, thread the arm through your hand and knee. I like to rest the head on the floor to focus on stretching the shoulder blade away from spine while letting the neck muscles relax.

3. Do 2-3x per side then switch.

When we experience stiffness across our middle back, it can lead to many compensatory patterns. Some of which being our lower back, neck or hips may try to overcompensate. This can put extra stress on our lumbar discs or add to neck tension for the extra work the muscles are doing to look side to side to make up for the lack of mobility in our upper backs.

Our lumbar spine is built for stability, not heavy twisting (10-15 degrees of rotation) while our thoracic spine contributes to 80% of our spinal rotation. Our Psoas functions optimally when our thoracic spine is free to gently spiral side to side while walking and running.

This exercise also frees up mobility for our shoulder blades, which when inhibited and stuck can cause issues for our rotator cuff.

This exercise is not Osteo-safe but a great modification is to “T” your arms out while lying on your back, and sway your knees side to side gently.

Feel free to check out my group Osteo-safe classes on Tuesdays and Thursdays for more support around opening up your thoracic spine safely and effectively!

Check that out: HERE

Let me know how it feels for you!

Subscribe now

This sequence is often given to folks in a physical therapy setting who have experienced an ankle sprain. I thought it would be a great reminder for those who’d like to keep up lower leg strength like dancers and athletes but also for those focused on fall prevention and maintaining good balance in general.

1) Plantar flexion

Plantar flexion is pointing the toes away from the shin. The primary muscles are the gastrocnemius and soleus, along with the deeper plantar flexors such as the tibialis posterior.

Strengthening plantar flexion helps with:

• Propulsion: Your calf muscles generate the push-off that moves you forward when walking, running, and dancing.

• Balance: The calf complex makes constant small adjustments to keep you upright.

• Stair climbing: Strong plantar flexors help you push your body upward.

• Jumping and landing: They contribute to both generating force and controlling the ankle when you land.

• Walking efficiency: Strong calves help transfer force through the ankle and foot rather than relying excessively on other muscles.

2) Dorsiflexion

Dorsiflexion is pulling the toes toward the shin. The main muscles involved are the tibialis anterior, with help from the extensor muscles.

Strengthening dorsiflexion helps with:

• Walking: The muscles lift the foot as your leg swings forward so your toes don’t hit the ground.

• Balance: Dorsiflexion is important when your body moves forward over your foot.

• Squatting and lunging: You need adequate ankle dorsiflexion to allow the knee to travel forward while keeping the heel grounded.

• Shock absorption: The ankle needs to dorsiflex as your body moves over your foot during walking and landing.

• Fall prevention: Adequate ankle strength and control help you respond to changes in your balance.

3) Eversion (turning the sole of the foot outward)

Primary muscles strengthened:

• Fibularis (Peroneus) Longus – the main muscle that everts the foot and helps support the arch.

• Fibularis (Peroneus) Brevis – assists with eversion and provides important lateral ankle stability.

• Fibularis Tertius (when present) – contributes to eversion and dorsiflexion.

Why it’s important:

• These muscles are often weakened after a lateral ankle sprain (the most common type of ankle sprain).

• They help prevent the ankle from rolling outward again.

4) Inversion (turning the sole of the foot inward)

Primary muscles strengthened:

• Tibialis Posterior – the strongest inverter of the foot and a key supporter of the medial arch.

• Tibialis Anterior – assists with inversion while also dorsiflexing the ankle.

Secondary contributors:

• Flexor Hallucis Longus

• Flexor Digitorum Longus

These deeper muscles help support the arch and provide fine control of foot position.

For more balance and strengthening exercises like this, check out my online Zoom classes or set up a private lesson via www.InnerMostYou.com.

Class Schedule:

TUESDAYS at 10am pst/12pm ct (Osteo-safe Pilates)

WEDNESDAYS at 5:30pm pst/7:30pm ct (Restorative Pilates)

THURSDAYS at 9am pst/11am ct (Osteo-safe Pilates)

Here is a segment from my “15 min Knee Support Follow Along” video.

The benefits of foam rolling include:

• Eases muscle tension and helps restore functional movement patterns

• Supports better alignment in the knees, hips, and lower back

• Boosts circulation and recovery, making it great before or after activity

Want more? Check out my 15min Knee Tutorial for purchase HERE !

For a limited time, I’ll send along a gift!

Enjoy my “6 minute Glute/Hip Support” video at no additional cost.

Let me know how foam rolling feels for you!

~Props needed: a pillow and a tennis ball/pinky ball for the release portion.

Click HERE to or the picture below watch the video!

Some muscles, like the small stabilizing muscles along the spine (called the multifidus), can begin to atrophy more quickly than we may realize when not being activated. Gentle balance exercises paired with deep, intentional breathing can help re-activate these muscles, supporting better balance and often easing back discomfort.

Today, I’m sharing a simple 5-minute follow-along video with exercises and stretches that are quick, accessible and easy to fit into your day. I end the video with gentle heel bouncing and tapping which helps build bone density and leave you feeling refreshed.

Have 5-minutes to spare? Click HERE to watch and follow along right now.

Let me know how that feels for you!

Now if you have a moment to support Minneapolis immigrant communities who are in need of rent support, food-aide and legal aide due to the ongoing racist and violent ICE raids taking place, please join me in donating:

1. Stand with Minnesota~so many resources listed here to help support immigrant families, as well as this gofundme organized by a mutual friend: HERE

2. Immigrant Defense Fund : a network of over 90 immigrant, labor, legal, faith and community organizations dedicated to protecting and advancing the constitutional rights of immigrant communities across Minnesota.

Or..email me back directly if you are interested in financially supporting families directly.

It will take a long time for folks to recover from this but Minneapolis has demonstrated to the world that love truly is stronger than fear.

Committing to inward care of self and outward care of community is the cycle that helps keep us progressing forward in our communities with authenticity, love and grounded support. We are in this together <3

Despite what we may have been taught, abdominal curls aren’t about making your abs look strong. They’re about making your body feel strong.

The reason I teach abdominal curls is to shift the balance in muscle recruitment from our back, hip flexors and neck muscles, to our core. Benefits include alleviating low back stiffness and neck pain, increase spinal mobility, as well as promoting pelvic stability and circulation. When we focus on exercises that develop functional strength to sit up, lift, carry and move with ease, we can experience life with less pain and discomfort. Let feeling good be your guide.

As with all exercises, it’s so important to understand where we want movement to be initiated from. Otherwise we may be tensing the very muscles we are hoping to calm down. One common issue I see during an ab curl is over-engagement of the neck, glutes, hip flexors and low back. So what can we do?

Imagine being in a hammock while ab curling to feel a network of support and stretch across the upper back. In the very beginning moment of your ab curl, initiate with navel drawing to spine instead of lifting your chin (which tenses your neck) or a tuck in your pelvis (which tenses glutes and hip flexors). It can take a bit of time to develop your core so go slow and don’t worry about speed or reps. Meet your body where you are at!

Click HERE or the gif below for a few tips to help you connect more deeply and feel amazing in your ab curls.

Do you have Osteoporosis or Osteopenia? No problem. Click HERE or the gif below for my favorite Osteo-safe ab curl modification.

I’ve also made a video called “7 minute abs in neutral spine” for you to follow as well hosting my weekly live Osteo-safe classes over zoom. You can still gain all the benefits of gaining oblique work without putting your bones at risk!

By the way, my class links are up on my site for December.

Sign up HERE!

~Tues/Fri at 10am pst/1pm est

~Weds 5:30pm pst/8:30pm est

If cost is a barrier don’t hesitate to reach out (e: movewithlaurak@gmail.com) Sliding scale is available for those who need.

Let me know how this feels for you!

WHILE I HAVE YOU~Please join me in joining the Mass Blackout this week through December 2nd. It’s a “coordinated economic shutdown—a collective refusal to participate in a system that profits off our pain, exploits our labor, and buys our politicians.” I’ve also donated funds this month to:

1. Sameer Project: (@TheSameerProject): “A donations based aid initiative, led by four Palestinians in the diaspora, working to supply an emergency response and funding to the displaced families in Gaza.” Updates available frequently.

2. Project Hope: Donations sent to Jamaica after devastating hurricane Melissa. “Coupled with sweeping cuts to humanitarian aid, this year has meant that the need for health and HOPE has never been greater.”

3. Our local food drives and homeless shelters including: @cameronscoatdrive

   “MN, EST. 2019. 13 yr old Cameron collects winter gear for our unhoused community & families in need.”

Bridging benefits also include alleviating low back pain and stiffness, increased spinal mobility, as well as promoting pelvic stability and circulation. It’s a great low impact and accessible exercise.

One common issue I see is a lack of core engagement during bridging — this can actually increase tension in the lower back instead of relieving it.

Click HERE or the gif below for a few tips to help you connect more deeply and feel amazing in your bridge!

By the way, my class links are up on my site for October.

Sign up HERE!

~Tues/Fri at 10am pst/1pm est

~Weds 5:30pm pst/8:30pm est

If cost is a barrier don’t hesitate to reach out (e: movewithlaurak@gmail.com) Sliding scale is available for those who need.

Let me know how this feels for you!

Subscribe now

Let me know how it feels for you! Click the photo to begin watching.

Try these out!

Calf Stretch

Squats

Single Leg Balance

To follow along with me, click HERE or the any of the photos for the full 4 minute video.

Want more support? Join me for a live weekly zoom class or private lesson: HERE.

<3, Laura

I have two new videos up on my YouTube channel that I wanted to share with you.

Click the photo below for a short abdominal strengthening series using flexion and rotation.

Pregnant? Low bone density? Or would just prefer neutral spine?

Try this one out instead!

Feel better? Now is a great time to call your reps! Follow for daily scripts if you feel stuck on what to say.

There is a lot to feel sad, angry and overwhelmed by (to say the least) and I hope that taking this time for yourself felt helpful.

Want more support? Join me for a live weekly zoom class or private lesson: HERE.

<3, Laura

Because the knee is part of a larger kinetic chain, problems here can also create strain in the hips, shins, or feet. Addressing muscle imbalances, especially in the quads, is key to supporting healthy knee mechanics.

Foam rolling helps release tight muscles, which not only improves flexibility but also creates more potential to gain strength.

1. Start in a forearm plank position with the foam roller under your thighs. Gently roll from the top of your knees to your hip creases.

2. When you feel a tight or tender spot, slow down and roll that area in smaller sections.

   

3. To target the outer quad (the muscle just in front of your IT band), rotate slightly onto one thigh. Bring the opposite leg forward and rest it on the roller or ground for support. This angle helps you focus on the muscle without putting pressure directly on the IT band.

   Note: Rolling directly on the IT band (a thick band of connective tissue) can be more irritating than helpful. Instead, focus on the surrounding muscles that influence how the IT band feels and functions.

The benefits of foam rolling include:

• Eases muscle tension and helps restore functional movement patterns

• Supports better alignment in the knees, hips, and lower back

• Boosts circulation and recovery, making it great before or after activity

Want more? Check out my 15min Knee Tutorial for purchase HERE or click photo below.

Note: Always perform these exercises within a pain-free range. If you experience any discomfort or have underlying health conditions, consult with a healthcare professional before starting any new exercise regimen.

Enjoy!

I am happy to announce that I now have three weekly live zoom classes for you to enjoy.

Click HERE to sign-up for a time that works for you.

You can check out my schedule anytime at my website: www.InnerMostYou.com

Benefits of taking online classes include:

• Access to classes for those who may not be able to get to a studio

• The comfort and safety of moving in your own private living space

• A safer option for those who are immunocompromised, allowing for deep breathing with peace of mind—especially during times of heightened community illness

• The opportunity to put any props you have lying around to good use!

Private lessons (30min or 55min) are available HERE for those who would benefit most from individual attention and support.

Weekly classes~

Let me know if you have any questions, and I’ll see you in class!

Occipital Traction:
Position the base of your skull at the edge of the roller. Take 5 deep, slow breaths, allowing gravity to gently draw the crown of your head toward the floor. Let your neck relax fully into the support.

*Hold this position for just 10–15 seconds. Repeating this a few times a day can help restore the natural curvature of your cervical spine.

BENEFITS OF TRACTION:

~Gently stretches muscles and soft tissues in the cervical spine.

~Creates space between vertebrae, which may help reduce pressure on spinal discs and nerves.

~Encourages better cervical alignment by countering forward-head posture.

~Helps re-establish natural spinal curves when done consistently.

Bonus Tip – Hip Flexor Stretch:
Place the roller under your pelvis to gently elevate your hips and open the front of your body. To deepen the stretch in your hip flexors, contract and release the glute on the side you're stretching. This active engagement helps enhance the release and improve mobility.

Note: Always perform these exercises within a pain-free range. If you experience any discomfort or have underlying health conditions, consult with a healthcare professional before starting any new exercise regimen.

Enjoy!

Here are 4 quick tips to boost both flexibility and strength.

1. Finger Flicks~Flick your fingers in and out quickly while turning the palms in different directions.

   

2. Wrist Curls~Using a 1-3 pound hand weight, flex and curl your wrist with the palm down. You can put a pillow in between your arm and body if that’s more comfortable for you.

   

3. Bear Plank~ Keep your knees down and shift your weight forward and back within a pain-free range of motion. For a more advanced version, lift your knees off the floor. In both variations, push the floor away and draw your shoulders away from your ears.

4. Gyro Ball~This device provides resistance through a circular motion, targeting the wrist and all the muscles extending up the arm. Vary your arm position and change your palm orientation to intensify the workout and activate more strength building opportunities for the entire arm.

Want to watch this entire 9 min video? Click the photo below.

Have you found yourself thinking about doing something for a long time but don’t take action on it? Then when you do it you may think, “that was actually very easy … I can’t believe how long I thought about doing that!”

Especially now with social media, we are consumed by thought to the point of exhaustion. And while thoughts can definitely shift behaviors, we can often get stuck in the cycle of thought without actually taking any real action towards a solution. If we drain ourselves but don’t take action, we aren’t taking steps to help ourselves and the people around us who need support.

So how can we shift this behavior?

Create HIGHLY realistic habits for yourself.

We can’t rely on motivation alone. Motivation ebbs and flows. Make a future contract with yourself that is simple, attainable, and makes room for who you are as a person. Set up your space ahead of time so you have any equipment or tools you will need within reach.

Creating a highly realistic scenario for yourself makes room for the ups and downs of life so you don’t waste energy beating yourself up for when life is ... life-ing.

How?

Attach one small action to something you already do daily. Include the reason why you want to weave this action into your life and why it matters to you.

Examples:

-I will do 10 push ups a day after brushing my teeth. It helps me feel stronger and gives me great support for my shoulders and neck. (30 seconds)

-I will call my representatives 5x a week. All calls are counted and it shares what matters to me with my representatives. This matters to them when they run for office again and may influence how they will vote in the future. ( has scripts- 3-5 minutes)

-I will dance freely to one song a day. This helps me clear my mind and feel present in my body. (3min)

-When I have the urge to go on social media, I’ll instead set a timer to focus on my breath or read a book. I usually find myself sad or stressed after being on social media, plus every minute I scroll funds billionaires and burns fossil fuels. (5-20 minutes)

-I will stand up from my desk and move when I start to notice pain. Little breaks help me feel better and I’m less likely to feel angry from being in bodily pain after a long day. (30 seconds-2 minutes)

It helps to celebrate after completing one of your daily goals. Also, try to not beat yourself up if you are unable to do your action goal. You can start over any time! All or nothing thinking often pushes us into inaction because we feel like we’ve failed and there is no going back.

A few more tips!

1. TIME FOR MINDFUL REST ~ If we never actually rest, it’s hard to have the energy to take action. Many of us are floating somewhere in between rest and action. We are too tired to take action. We are too anxious to rest. So step one is acknowledging what behaviors are preventing us from feeling like we have the time and energy to do the thing we’ve been thinking about. We have to first understand our addictions and our behaviors to shift them. Set a timer for a few minutes and focus on your breath. So much goodness is happening inside your body when we allow for mindful and deep breath cycles.

2. DELETE SOCIAL MEDIA ~ Need it for work or for social connection? This doesn’t have to be all or nothing. You can delete it from your phone to help avoid temptation and download it back when you actually need to do something with it. I’ve joined email lists like for community action steps sent right to my email, and I find myself taking much more action that way than scrolling on instagram.

3. START OVER AT ANY TIME ~ Make space for spontaneity. Make a deal with yourself that you won’t beat yourself up for the days where your small action goals don’t happen. Life is a highly imperfect journey and when we are too hard on ourselves it’s energetically draining. Let your small habits be a guide for you to sculpt self care and community care into your day in ways that help you lead a fuller and more meaningful life.

4. BOOK A CLASS OR AN APPOINTMENT ~ It’s harder to break self care goals when you make an appointment with someone else. I’m here as a support for those seeking a virtual option to help get out of pain and feel better in your body. Sign up HERE!

**Many of these ideas came from reading the book “Tiny Habits: The Small Changes That Change Everything” by BJ Fogg. I highly suggest it!

Let me know how this resonates and deep breaths everyone!

1. Plantar Fascia Stretch~sit on your heels with your toes tucked under to stretch the bottoms of your feet.

(If sitting this way is unavailable to you, you can use a theraband to pull your toes back towards you.)

2. Spinal Mobility~imagine your head and tail are drawing two big circles around at the same time.

3. Forearm Stretch~pull your fingers back towards you with your heel of hand pushed forward to stretch the inside of your forearm.

4. Latissimus Dorsi Stretch: with palm turned up and torso rotated, lay your head on your bicep to stretch the side of your ribcage and all the way out through your arm.

Want to watch the entire 9 min stretch series? Click the photo below!

Let’s be real-things are really hard right now. To say the least.

Now more than ever, it’s important to show up authentically and with action for others, especially those under direct attack. The most sustainable way we can show up for others is by being grounded and present.

Physical movement is one truly powerful way to help us stay centered and in tune with our needs and the needs of those around us.

For those who have a passion for movement, like dancers, it’s not just about physical exercise—it’s about reconnecting with a deeper sense of self. The way movement brings joy, builds community and taps into the feeling of your deepest “you-ness” is often enough motivation to move. Through movement, we access our most authentic selves.

What if you don’t feel you have a passion to move? Or even if you do, what about the times that moving just feels impossible?

I think one of the biggest blocks we run into is either/or thinking. Either/or thinking creates a mental block where we believe that if we can't do something perfectly, we shouldn't do it at all. This type of thinking can keep us stuck and prevent us from taking small actions.

~We are so screwed, what’s the point of even trying?

~How can I focus on exercise when I don’t even have a moment to myself?

~I didn’t wake up early enough to move today so I missed my chance.

~Nothing will ever change.

When we present ourselves with two extreme options as in all or nothing thinking, it can quickly lead us to inaction, numbing ourselves to cope, and the inability to choose anything because no option seems good enough.

A few thoughts to help transform this state of mind.

1. IT’S NEVER TOO LATE

2. It’s never going to be perfect

3. Tiny habits build up over time to create long lasting effects (both within our bodies and within society)

4. We can’t do it all..but together, we can do a lot

5. Every little bit helps

6. I’m going to make mistakes, and with that comes growth

7. Rest is essential! It’s important to give ourselves that permission and agency in a world that tells us we can’t or that only the privileged can

Ways to move when it’s hard:

~DEEP BREATHING~it’s something that we always have within us and helps to release toxins, tap into our parasympathetic nervous system and build lung capacity.

~MOVE DISC FLUID~tilt your head side to side and then side bend your torso side to side (side bending can help to relieve pressure on nearby nerve roots by shifting the disc fluid). It’s a simple gentle action you can do seated or standing.

~CREATE ONE SMALL DAILY HABIT~Pick one thing you can do every day. Pick the location and time you will do it. Example: I will do 10 push-ups every morning before I exit my bedroom. This way you aren’t relying on motivation and you don’t have to even think about it.

~MOVEMENT MEDITATION~A lot of chronic pain actually comes with a lack of movement. Movement hydrates our tissues, relieves pain from holding patterns and promotes circulation, helping the body release tension and restore balance. Set a timer or play a song for 1-5 minutes a day, close your eyes and feel as you move. Move in ways that feel safe and good to you.

~FOLLOW INNERMOSTYOU on YouTube for short easy to follow videos to help you move. (Many more coming soon!)

Feeling a bit better internally after trying those out? I picture taking care of ourselves and the world around us as a figure 8. Always interconnected and flowing between our inner selves and our outer world.

Now, want some support around moving our society into a more equitable and loving direction?

Follow for daily simple actions: follow and receive a daily newsletter which is dedicated to saving democracy, addressing the climate crisis, preserving our freedoms, electing better lawmakers, and, in general, creating a better country (USA)—one simple action at a time.

First, place a pinky ball or tennis ball at the top corner of your shoulder blade. Move your arm in various ranges of motion to create a pin and stretch effect for your upper back muscles.

Pictured here:

Next, rotate your thoracic spine by reaching your arm up, then threading it under the other while visualizing you are stretching your shoulder blade away from your spine. (For Osteoporosis-safe rotation, lie on your back and sway your knees side to side.)

2-4x sets per side.

Seated upright, draw two big semi circles around with one hand facing behind your head, and the other faced out at your low back.

As always, move in pain-free ranges of motion. 6-10x

Lastly, place your forearms into a pillow case and press out equally while floating the arms up and down as if you are sliding up a wall. Only go as far as you don’t tense your neck or upper trapezius. 10x. You can do this upright, against a wall, on the floor or lying on a roller.

Click HERE for a 1 minute video of this sequence.