ELDOA + MFS 60 mins
Strength Mat 60 mins & Healthy Hips 30 mins
Anatomy in Motion (feet, gait, spine) 50 mins
Slowah Eldoah & Gentle Mobility 45 mins
NEW uploads - enjoy!
73 mins: I was having some pretty nasty shoulder pain earlier this very day… couldn’t reach forward to turn off the kitchen tap or lift my arm up past shoulder height! Thankfully, some T3-T4 ELDOA and rest helped a lot. It was a good reminder that thoracic mobility is essential for healthy, happy shoulders. I hope this class feels good and nourishing for your shoulders (& whole body), too!
31 mins: Janine’s class today was a “spine and posture reset,” using the top three joints of each part of your spine: the cervical / neck, thoracic, and lumbar. You start with a trapezius stretch for the mid-back, and then get into the ELDOAs!
57 mins: Get ready! It’s a fun class because we switch it up a lot: from the TFL myofascial stretch, to a diaphram global postural stretch, with all your favourite spine ELDOAs sprinkled in. Expect: a little abdominal oblique strengthening, glute & TFL stretches, some mid-and-upper thoracic rib and spine ELDOAs, and L5-S1!
32 mins: So… what are we doing with our neck in the thoracic and lumbar ELDOAs? If you’re a fan of neck stuff, do this class to see how you can apply an awareness of your neck to the ELDOAs for the other parts of the spine – and you’ll probably get more out of them than you normally do! This is a great class to just drop into if you have some spare time to take care of your body and brain. 🙂
60 mins: the “Nutcracker” ELDOAs are excellent for re-aligning the sacrum at the sacroiliac joints. Many of us have a little tilt, (or shift, or rotation) at the SI joint, and that imbalance can make it feel like one side of the pelvis is always tight or “stuck.” If you feel like your pelvis needs some realignment, this is a class where you’ll really get to explore and understand the Nutcrack ELDOAs.
71 mins: A bunch of us really liked how this class felt in our bodies! If you like working on your hips and low back, this class is a little different, in that we work isometrically (holding a contraction, as opposed to pulsing). You can feel the difference at the end! Thank you, Arna, for doing the class and requesting it be added here! I hope it has the same positive effect on other people’s bodies.
31 mins: The “rib” ELDOAs are not easy, but they might make your spine feel EVEN BETTER than the spine ELDOAs! This is a great class to do if you know the rib ELDOAs make your spine feel great, but you don’t want to do a full hour of them. When you decompress the joint between the rib and the spine, you also decompress nerves and fascia, and it feels wonderful!
ELDOA + MFS | 25-30 mins
Recent research suggests that, if you have chronically tight hip flexors (as in, you stretch them all the time, but they always end up tightening back up), you need to focus on your deep hip muscles. These smaller, deeper muscles are rotators, acting in ways that are similar to the famous “rotator cuff” of your shoulder joint. Anyway, give this a try if you need a new hip strategy for those tight flexors!
Janine was about to hop on a plane to Australia, and this inspired a class all about how to “ELDOA” on the plane, in subtle and not-so-subtle ways. Even if you’re not about to take an 18-hour flight, this class will be great if you don’t feel like getting down to the floor until the very end (when you do legs-up-the-wall).
This one’s for Lisa! Janine starts with strengthening the feet, and then helps us to unwind the big psoas muscles. Then she dives into both hip ELDOAs – this helps us open the hip joint from multiple angles. Even though the focus is on the hips, you’re whole body will get a re-set here. Enjoy!
Janine has been working a lot with breath, the thoracic spine, and how the resilience of the thoracic spine gives us power in our movements. Here you can follow along with some classic thoracic spine ELDOAs, as well as some amazing stretches to open up your entire “breathing apparatus”.
More shoulder release, but this time, Janine focuses on how your breathing affects your shoulder and neck tension. A good class for anyone who experiences stress, which is all of us these days! Expect shoulder and wrist stretches, as well as spinal and shoulder ELDOAs. The connection was a touch choppy, but Ethan requested this be added to the library anyway, that’s how good it was. 🙂
If you need a class that relieves tension in you shoulders and mid-back, please hit “play” now. Janine masterfully links stretches & ELDOAs for the chest, thoracic spine, and shoulders to leave you feeling brand new. I don’t know how she packs so much goodness into 30 minutes! Grab a block or stool to sit on if your hips are tight, if you wish. I hope you love it!
30 mins: A feel-good, tension-relieving class. Perhaps the perfect combination of ELDOAs to do after a long day! Janine starts with a warm up for mobilisation & awareness (hypertonix!), and then gets into the ELDOAs for the shoulder girdle (A-C joint, Sterno-Clavicular joint). Finally, you’ll do T6-T7 and L5-S1 (legs-up-the-wall).
The poor psoas gets blamed for so much, but it’s really just doing it’s best to keep us moving. Situated between the ribcage and the pelvis, attached to the lumbar spine and the inner thigh (one on each side of your body!), this muscle moves a lot of our parts! It’s worth your time to build awareness of the psoas – and don’t forget to breathe (the psoas & your thoracic diaphragm are good friends).
I’m glad Janine dove into the movements of the sacrum for us! The Sacrum is actually 4-5 fused vertebra at the very bottom of your spine, and it’s a huge part of functional pelvis / spine movement. Knowing how it moves and how to “stretch” it can make a big difference to how you feel all the way up the chain. So enjoy! (And be patient: this is one of those classes where the benefits make themselves apparent after the class is done.)
This class focuses on spinal ELDOAs, with minimal warm up and MFS. ELDOAs include: General ELDOA, C5-C6 (neck), T6-T7, T8-T9 (mid-back), L2-L3, L3-L4 (low back), and L5-S1 (everyone’s favourite). You’ll feel all fresh and new!
This class is named as such because it touches on all the good spots: Hips, Lats, Hamstrings, Thoracic cage stretches, and General ELDOA. If your mind is busy and you’re feeling out-of-sorts, try this class! It will bring you back to neutral because it’s fun and it moves around to keep your brain occupied for the half-hour. You’ll need a chair and a band or strap. Have fun and feel good about moving your body!
This class is for the desk jockeys (or anyone who needs to quickly release neck & shoulder tension). I kept the entire class
on the chair so that you can pause writing that email and just do this class right at your desk. We warm up the shoulders & upper back, and then do ELDOAs for the shoulder girdle, and of course T6-T7. Your neck deserves this little break!
Janine explains how the costo-transverse ELDOAs (aka the “rib ELDOAs”) help not only our thoracic spine, but also the neck! Janine breaks down these intense positions and holds you there for just long enough! You’ll come away with that wonderful feeling of the back of the ribcage “opening up” and a sense of better mobility and stability through your shoulder girdle and neck spine.
If you’re looking for a class with lots of neck ELDOAs, look no further! Janine takes you through almost every neck position, as well as T6-T7 and General ELDOA. Let’s be honest, it’s pretty nice to do a class where the majority of the ELDOAs are on the floor! And you neck will be sooooo happy when you’re done!
What we did: strengthening for one of the deep hip rotators and glute minimus (the muscle that is tasked with holding the femur head in the hip socket)! Following that, we stretch (yes, the 90-90-90 MFS), and then do both hip ELDOAs. To finish: standing ELDOA to feel the effects of our newly balanced, strengthened, mobile hips!
If you want a blissful lie-on-the-floor-and stretch class, do this half hour recording. We still do the ELDOAs, but only after we have fully stretched the hamstrings – and I bet you’ll feel a difference!
ELDOA + MFS | 50-60 mins
Let me go back to my “ELDOA roots”… I learned the ELDOA exercises for the spine before anything else (before MFS / hips/ shoulders, etc). And for years, all I taught were classes for the spine. After all, a well aligned spine is foundational for physical and movement health. Think about where all your nerves exit… through the spine! 🙂 We do: C3-4, C4-5, C7-T1, T5-6, T6-7, T7-8, T12-L1, L2-3, L3-4, and L5-S1.
The warm up today is a little more qi gong inspired, and then we do a mix of ELDOAs, stretches, and GPS (global postural stretches) for everything from deep hips to deep shoulders. It’s a full-body, slightly-gentler than normal (but not necessarily easier) class. Grab some balls or a rolled up hand towel to put under your pelvis.
As Guy used to say, “it all STARTS with the pelvis!” This class is a good one to do if you are new-ish to the sacroiliac joint ELDOAs, or if you like working on the pelvis and hips, but need a solid warm-up and a few awareness exercises before diving into the actual postures. In any case, I hope you try this class, and I hope your body likes it!
Dedicated to Janine!, who said she got a big fascial release from this class. You need a band & a low book or cushion. We do MFS for glute med, piriformis, & superficial glute max (a good one for knee pain or TFL tightness). The difference in this class is that we do versions of the stretches that are less common, but equally as important (ie: stretching both the “top” and “bottom” of the glute med). Proceed gently and mindfully as with any new stretch. You might discover a new favourite!
Guy VOYER used to say that the “rib ELDOAs” are more helpful for down-regulating the nervous system, because these joints are so close to where the autonomic nerves exit the spinal cord. In any case, this class was from the holidays, when we all needed a little stress-relief. Turns out, we need that relief even more right now. 🙂 Grab a pillow for kneeling (or modify by sitting on a chair and extending one leg to the side). It’s a workout for your tissues and a restorative session for your nervous system. Enjoy!
This was a requested repeat of a class that combines pelvic floor awareness with global postural stretches and ELDOAs for the sacrum, and sacroiliac joint. If your hips and low back are tight, consider doing this class – when we re-balance the pelvic floor and release tension around the sacrum, the hips and low back benefit enormously. You might also notice a freer, more healthy and pliable feeling throughout the pelvic floor. (Dedicated to Sharon and Sheila!)
In teaching this class, I was trying to unwind my own body! Expect myofascial + global postural stretches for the lats, trapezius, side body, and lumbo-sacral (aka low back) regions. Every stretch requires some rotation, and when you do it mindfully and slowly, it feels so good when you release. ELDOAs include C4-C5 (neck), T6-T7 (mid-back), and L2-L3 (low back). We finish with L5-S1.
Did you do a lot of hugging over the holidays? I hope so! In any case, get ready to stretch your chest and mid-back muscles, and then do some spine decompression for the lower neck, upper-and-mid thoracic, and of course, “legs up the wall.” I hope this feels as heart-warming for you as it did for me to teach it! Happy New Year, and sending hugs to you ALL. xo
This combination of upper thoracic / lower neck, and lower thoracic seems to result in an extra-special feeling of relief. The exercises are both thoughtful and challenging, which means we are building awareness and strength in tandem. Expect all positions: supine, kneeling, seated, etc. You’ll reap the rewards of your work for the rest of the day! Enjoy!
A lot of practitioners will tell you that, to improve your shoulder health and mobility, you need to mobilise your thoracic spine. In this class, we do just that! We also stretch around the shoulder joint, open the joints between the collarbone and sternum, and try to decompress the upper back region. These exercises always feel good for me, so I hope your shoulders like them, too!
The focus here is hips, low back, and pelvis! After some quick exercises to wake up some muscles and hydrate the tissues, we do myofascial stretches for the lats, glutes, and some deep hip muscles. Finally, ELDOAs for the hip joints and SI joints help to re-balance your pelvis so that you feel more “connected” and supported next time you go for a walk or hike.
My friend Marg had a sore knee this day, and I thought it would be a nice treat for all of us with tweaky knees (yes, I include myself in this category!) to have a class where kneeling is just not a thing. We still had a jam-packed class for the neck, thoracic, and lumbar regions, so grab a chair and hit “play”.
I got some positive feedback from this class, so it gets to go in the library! The goal is to relieve tension and promote a feeling of “lightness” and space in the neck and shoulder area. If you feel like this would be nice, please join me on the mat! (You might need a cushion for some kneeling.) Enjoy!
Today we did myofascial stretches AND global postural stretches for the upper back / neck muscles to provide some relief from that “forward head” posture. ELDOAs at and around the 3rd thoracic vertebra & 3rd rib also help reorganize the shoulder girdle. It’s a good one for shoulder tension or neck pain (if your experiencing neck pain, take a “less is more” approach.
Do you know what you’re “using” to create space in your spine (or whatever joint) when you’re doing ELDOA? Here, I try to help you find what parts of the body are doing the “work” in terms of how we are pulling, reaching, or lengthening to create that eventual sensation of “space” in the joint. A good overall class that prioritizes ELDOAs (vs MFS), and emphasizes good form.
Tight front chest muscles + weak back muscles = forward shoulders and poor posture. This also sets us up for the dreaded “forward head” position. Let’s strengthen the muscles that open the front of the shoulder, and stretch the muscles that close it. That way, when we’re done, it’s a little easier to stand tall and our head has a nice supportive column on which to perch.
STRENGTH MAT (Pilates + Soma Training) | 30-60 mins
73 mins: What’s included: obliques, core strength, glutes, and back muscles. This class doesn’t stick to one particular area, but follows a common pattern of muscle tension from the “lats” down to the opposite adductor (inner thigh). Optional: light hand weights for the core stabilization part. Myofascial stretches and ELDOAs round out the last 15 minutes. Dedicated to Laura’s obliques! 😉
32 mins: Hey friends, give yourself a mini break from sitting at your desk to do some strengthening & stretching for the large muscles on the front, back, and inside of the hip. Grab 3 props: a chair, a cushion or squishy ball, and a band. It’s a quick and rewarding class – and if you happen to have extra time after, go for a walk to enjoy your newly-balanced pelvis.
73 mins: If it’s Strength that you’re craving, look no further! This class works on calves, hamstrings, glutes, adductors, low abs, rhomboids, and more – more or less in that order! If you want to skip ahead to your favourite glute med exercise (Anita), that starts around the 25 minute mark. 😉 Myofascial stretches begin around the 57 minute mark. In any case, grab your mat and some medium / heavy weights, and let’s go!
72 mins: You’ll need hand weights (light & heavy, if you have them) and a chair for this class. In case you want to skip ahead to any given section: 0:00 to 14:00 is warm up / cardio. 14:00 to 35:00 is upper body strength with weights and the chair. 35:00 to 55:00 is lying on the mat, strengthening for muscles of the back & rotator cuff. At 55 mins, we start strengthening the low abdominals. For the last 12 minutes, we stretch the abs, shoulders, back, and neck. Enjoy!
Occasionally, I go back in my notes and I find little gems that I had forgotten about! That’s what happened this week when I revisited some old exercises using the Franklin balls. (Those wool dryer balls or rolled up socks can also work here.) This class is 70% release & relax, 30% stability & strength. It’s something a little different to pique your curiosity and remind you that sometimes, less is more.
hope you like it!
After this class, I could feel an improvement in my pelvis, legs, and low back! I really wasn’t expecting such a change, but apparently other people in the class had a similar response! This class was all about how to improve our gait (walking) and how to walk long distances without pain by strengthening key muscle groups.
Here it is, Jenella! 🙂 Thanks to Laura for the request to do back of arms / armpit area! This ended up being a good strength class for the back as well as the back of the arm and armpit. You’ll need a chair and light weights. The exercises target the triceps, lats, rhomboids, pectorals, and other “armpit” muscle groups. Enjoy!
If you like Pilates and Segmental Strengthening, you’ll love Sarah’s blend of classical and contemporary exercises to tone, strengthen, and improve the flexibility of your hips, abs, and legs. No props needed, although it might be nice to have a couple of yoga blocks (or the equivalent) handy, just in case. Get ready to feel longer and stronger!
Analytical Muscular Strengthening, CARs-inspired joint mobility, and Pilates-based movement, all in one class! I think this class succeeded in mixing gentle, awareness-building exercises with challenging strength work. If you want a workout, but also feel a little demotivated, this is the class to do. It will reset your brain and body. Remember: “mood follows activity!”
This class builds endurance strength in the upper limbs and back. Soma Training aims to promote healthy glide in the fascia by working on each muscle or (even part of it) in isolation. Although we eventually get to the mat, first we strengthen the biceps, triceps, deltoids, lats, upper traps, rhomboids, and more. Grab some light & medium weights and a chair.
Joseph Pilates was “ahead of his time” in that he put together some fabulous movements to encourage strength, stress-relief, breathing, and lengthening in the body. Not to mention the visceral and fascial benefits! This is as “classic” as I get – which isn’t very classic at all. 🙂 But it’s a great, full-body workout, and I hope you like how you feel at the end!
Anatomy in Motion (feet, gait, & spine)
51 mins: This class is about how our feet handle pronation (flat arch) and supination (lifted arch). Our feet should move through both positions as we walk. Pronation is especially important, because pronation is the “jumping off point” for all the other stages of walking, and it happens only once per footfall. So if our feet cannot pronate well, none of the other stages of gait will be optimal. What’s more: when we pronate (and supinate), there is a reciprocal effect all the way up the spine. This movement offers all the joints in the pelvis, spine, and shoulder girdle an opportunity to move and stretch in a very nourishing, healthy way! So you can see how, if we walk well, every step is a strengthening and stretching exercise for the whole body. Based on the Anatomy in Motion method.
Based on Level 1 Anatomy in Motion (AiM), which studies the movements of the feet, spine, and peripheral joints in gait! Here we combine the “cogs” (spine movements) from AiM with our ELDOA lemniscates. It’s a nice way to de-stress all over and free the stuck areas in your back. Happy Holidays, everyone – and thank you as always for trusting me with your movement practice.
Gentle Mobility + Slowah Eldoah | 45 minutes
Every day, I am so grateful for you, my friends and clients. This particular morning, I was feeling overwhelmed with all the “fancy” class ideas scattered around my brain, and the kind folks in this class encouraged me to just “keep it simple”. So we took it right back to the basics, and what do you know: the basics are hard work! Haha! But it’s good work, so I’d encourage everyone to do this class as a way to “brush up” on your ELDOA technique.
Janine’s “slowah eldoah” class is a hit! In this class, ELDOAs for the hips, shoulders, and spine ELDOAs are done with the assistance of a chair. Sometimes, it’s nice to take it a little easier – and you’ll still get the benefits of fascial release and a calmer nervous system.
Experience a warm up from the chair, and then let Janine walk you through ELDOAs for the spine, from the neck to the low back! You are welcome to do as much or as little on the chair as you like.
Grab some light hand weights and a chair. This class can be done in part or whole for a good movement break, or to reset your nervous system.
Pushing is an important movement in life. This class begins with wall pull-ups, and then explore various standing exercises to build lower body strength and coordination.
We made it to the floor today, but only after some good practice reaching, creating resistance for some strength training, and practicing opposition.
3-D workout™ is a home-grown modality, developed by Dianne Woodruff in Toronto. It’s a brilliant movement practice that builds on natural movements and improves coordination and brain-to-body connections.
Movement Breaks | 10-30 mins
10 minutes: Get up off the chair, take a break from your emails! This quick standing movement break encourages reaching, stretching, awareness, and breath.
9 minutes: If you’ve been sitting in the same position a lot, do your spine a favour and move! It’ll be over in a flash, but you’ll feel refreshed.
11 minutes: Intermediate work on the mat. Focus: mobilizaton and sequencing of the spine. Added bonus: shoulder girdle, arm, and full-body strengthening.
18 minutes: You have time for this! Get on the floor and challenge your core muscles with some good quadruped work. This work makes your spine, shoulders, and hips say Thank You!
27 minutes: It’s amazing how much a wall can help you access good movement and stretch. This class will refresh your body from head to toe.
27 minutes: Start with the feet and then move up the spine, into the hips and shoulders. Your chair might be your best workout prop for quick strength and stretch exercises.