Welcome to your reference page, Coldwell Banker!

 
 
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It was a pleasure speaking to all of you at your Building a Better Tomorrow event! We truly need people like you in our community to help individuals and families build the future they desire.

To assist in that effort, we want to help you take care of yourself so that you can be the best version of yourselves with your clients.

 

As I mentioned during the breakout session, there are breathing and core muscle activation strategies to build a foundation of postural strength and control that will not only help with managing back and neck pain, but will also carry over into your active lifestyle whether it’s running, weight lifting, or doing yard work. We teach these exercises to our athletes and patients when addressing injuries or working on enhancing their performance in sports.

Thank you for attending our breakout session! To show our gratitude, we would like to extend a 15% discount to any one of our services (massage, physical therapy, fitness, nutrition). Just mention that you attended the Coldwell Banker event. We hope to see you soon!

 

Optimize Your Breathing

Learning to breathe properly is extremely important to master. It allows you to better stabilize your body when sitting, standing, walking, and performing athletic movements such as weightlifting and running.

Diaphragmatic Breathing

Learn to properly recruit your diaphragm and recruit your core muscles.

Diaphragmatic Breathing: Progression 1

Once you master Diaphragm Breathing, you need to learn how to control a neutral spine while activating the core muscles and diaphragm when moving.

Diaphragmatic Breathing: Progression 2

Adding more difficulty to your postural control and breathing.

Diaphragmatic Breathing: Progression 3

This progression forces you to move your pelvis while controlling your neutral spine, rib position, abdominal tension, and breathing.

 
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Diaphragmatic Breathing: Progression 4

This progression challenges you to engage your core and breathe properly without back support.

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Diaphragmatic Breathing: Progression 5

This progression challenges you to engage your core and breathe properly without back support while moving your extremities.

 
 

Practice Breathing & Rest Your Mind

You can always practice your breathing, but a good time to practice that type of control while also resting your mind is to do so in a quiet space in which you can also focus on being mindful of your thoughts. There are many apps that help to facilitate the practice of mindfulness, but one app we enjoy and like to promote is, Calm. This app will guide you through mindfulness routines as well as help you rest your mind by diverting your attention to more calming thoughts. Additional to facilitating an atmosphere in which to rest your mind, this app can help you fall asleep by diverting your attention from your busy mind by focusing it on a “sleep story” as you lie in bed. The theory behind the sleep stories is that a restless mind can be the culprit to keeping your awake at night, and therefore if you focus your attention to a “sleep story” rather than your own thoughts, your mind will more easily drift into sleep.

As a participant of our breakout session, you can receive a 30-day free trial to Calm by using this promo code. Enjoy!

 

General Mobility

Keeping your body moving throughout the day will help to maintain good lubrication of your joints, prevent joint stiffness, prevent muscle tightness, and keep your body primed for daily activities and exercise. Here are the mobility exercises we reviewed today. They can be performed daily 1-2 times per day. You can perform 5-15 reps of each movement. Really, anything you can do is better than nothing!

 

Neck Mobility

Lat stretch & spine mobility

cat/cow spine mobility

warrior rocking

 

Torso Side bend

Pigeon pull

Knee Cross-over

knee pull

 

hip hinge hamstring

calf stretch