Many people carry tension in their necks. Today we suggest that you watch this demonstration video of some simple neck stretches, then try them while breathing deeply, throughout the day as needed.


Working on a computer can cause excess stress on the hands. Here are a few simple exercises and stretches that can combat that stress.


Most activities that use the arms, from waving hello to basketball and weightlifting, use the shoulders. Often those who work at computers internally rotate their shoulders for hours at a time. These exercises will help you balance and limber your shoulders.


Most people who work at desks have backs and chests that are out of balance. Here are some simple exercises to limber up the upper body.


Many people carry stress in their lower backs. These exercises will balance and limber-up the lower back in relation to the belly.


Many people overlook twisting flexibility, but it's used not only in golf and tennis, but backing up your car. This simple sequence will relax your lower back, and improve your twisting flexibility.


This sequence is good for firming the core, and stretching the gluteals and piriformis, which are often neglected.


Every step you take engages the muscles of both the front and back of the hips. Keeping these muscles balanced and supple helps prevent injuries, and improves athletic performance. This video gives you a few options to limber up your hips.


Lateral flexibility and stability are important to maintain, particularly as you get older. The abductors and adductors stabilize your legs during those activities done on your feet, and if you're more supple, you can increase the power of explosive movements.


The feet are the foundation of your posture. These exercises will keep everything below the knees supple.


Proprioception is neurological/sensual awareness of how your body occupies and moves through space. This short primer on awareness of the position and feel of the feet is a good way to start the day.

The latest science shows that the fascia that covers all muscles, and connects them to the bones and skin, attaches the muscles in groups for various movement patterns. This is one of the concepts fundamental to "functional training" in which exercises are performed with the full body, just as "real life" happens, rather than just one joint at a time. These dynamic warm-up movements limber up the front and back web of fascia, preparing you for exercise or sports.


Here is another movement patter that limbers up the fascia which covers all muscles, and connects them to the bones and skin, and attaches the muscles in groups for various movement patterns. This is one of the concepts fundamental to "functional training" in which exercises are performed with the full body, just as "real life" happens, rather than just one joint at a time. These dynamic warm-up movements limber up the lateral web of fascia, preparing you for exercise or sports.


The functional transverse fascia lines in the body are not primarily used for posture, although they assist with posture. They are the groups of muscle connected by chains of fascia that are used for catching, throwing, and hitting balls, or other sports equipment. Thus they are called the "functional lines," as keeping them limber helps you function better athletically.


There are several ways to do a dynamic warm-up before a bout of exercise or an athletic event. This series of 5 lunges on each side of the body is a great way to limber up before your event, particularly if you are short on time or space. This series of movements limbers up most of the major lines of fascia, and the groups of muscles in those lines. If you're using this as a warm-up, you should also do some easy sports specific, or event specific movements also, to prepare for more strenuous activity. This also works as a nice light stand-alone exercise, or energy-break from sedentary behavior.


Slow, deep, static stretching before an exercise event slightly reduces your force production and doesn't reduce the likelihood of injury. However it is very beneficial after an event. This series of movements is a great overall total body deep stretch. You'll stretch all of the major muscle groups, and remain on your feet the entire time.


Here's another slow, deep, static, stretch, which is great after exercise or an athletic event. This series of stretches starts seated on the groud, as all of the major muscle groups are stretched.


This very brief sequence from the Yoga tradition is a good way to start the day. It's fast, simple, and gets you breathing deeply.


This series of poses flows from the Yoga tradition, and is an effective full body limbering system that helps deepen and balance the breath.


This is another series of poses from the Yoga tradition, which limbers up the full body, and will leave you feeling energized and rejuvenated.


This simple auto-massage using a simple tennis ball, stimulates the web of fascia which covers the muscles, and connects to the skin and bones. Keeping the fascia supple helps reduce the likelihood of injuries during exercise, and this sequence will increase your blood flow leaving you ebullient.


This dynamic warm-up is a good way to stimulate your proprioceptors and prepare your muscles for a bout of exercise.