The Resilient Body with Dr. Ar'neka: Recent Episodes
Dr. Ar'neka Cooper
The Resilient Body podcast is hosted by Dr. Ar’neka Cooper - a not so typical chiropractor, myofascial specialist, movement expert and Co-founder of Resilient Spine. Her goal is to to teach people how to take care of their bodies, build sustainable habits and resilience so they can live their best life!
Episodes drop every Tuesday morning. You will hear a combination of solo episodes and interviews with special guests that are geared towards teaching you ways to take care of your body. We will cover topics related to movement, stress, mental health, mindset, and all the things that impact your body.
Come get educated, empowered, and connected with your body and build resilience in order to to live your best life!
If you've been told that leaking when you sneeze, jump, or run is just part of having kids or getting older, this episode is going to challenge that. Leaking is not inevitable and it is not a bladder problem. It is a signal that something in your body's pressure system has broken down. And in most cases the answer has nothing to do with kegels and everything to do with how your whole body is moving together. In this episode Dr. Arneka breaks down the three things she looks at first when a patient comes in dealing with leaking and why fixing these three things changes everything.
She covers why your rib cage, pelvis, and breath have to work together before your pelvic floor can function properly, why tight hips are one of the most overlooked contributors to leaking, and why single leg strength and glute control are the missing piece most women never address. Whether you've been dealing with leaking since your first pregnancy or it showed up with high intensity training, this episode gives you something specific to assess and work on today.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
You've been doing Kegels for leaking, and nothing's changed. That's not because you're doing them wrong, it's because Kegels were never the answer. In this episode, Dr. Arneka breaks down the biggest myth in pelvic floor health: leaking doesn't mean weak. Many active moms actually have a pelvic floor that's tight, overactive, and poorly coordinated, not under-strengthened, which is exactly why endless Kegels keep failing them.
The pelvic floor isn't a muscle working alone. It's wired to your diaphragm, your deep core, and your hips, and when those pieces aren't coordinated, leaking, pressure, and pain show up as the result. Dr. Arneka walks through two of the biggest levers for fixing it: breathing in 360 degrees so the diaphragm and pelvic floor actually move together, and strengthening the hips, since instability there forces the pelvic floor to compensate and work overtime.
She also tackles the avoidance trap: skipping jumping, lifting, or running might feel like the safe move, but it just shrinks your world without solving anything. Your pelvic floor was built to handle load, not hide from it. The real fix isn't isolated exercises, it's treating the whole system. Leaking isn't your identity. It's a signal, and once you understand what's causing it, you can actually solve it for good.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Featuring Isabella Tuma, Executive Coach & Founder of Zanse Lane
Your back pain isn't random, and neither is the problem you keep "solving" that keeps coming back. This week Dr. Arneka talks with Isabella Tuma, executive coach and founder of Zanse Lane, about her Root Cause Clarity Method: why chasing symptoms keeps you stuck, and what actually changes when you fix the real thing underneath.
Isabella breaks down her coaching philosophy through gentle accountability, holding clients to the goals they said they wanted, without judgment, when life pulls them off track. She shares a real client story: an executive overwhelmed by budget cuts who couldn't move forward until Isabella asked one question: "Have you grieved the version of yourself you thought you'd become?" That question cracked everything open. Months later, the leader came back transformed, able to hold space for her team instead of drowning alongside them.
The biggest takeaway: most "time management issues" aren't about time at all. They're about whatever's distracting you that you haven't actually dealt with. Arneka admits to falling into this trap herself, burning a week gathering data instead of acting. Isabella's closing advice: practice the change you want in small, low stakes moments first, because what you do in small ways, you do in big ways.
Connect with Isabella Tuma:
🔗 zanselane.com — book a discovery call
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you've ever been told to suck your belly button into your spine, breathe into your belly, or just engage your core, this episode is for you. These cues are everywhere and while the intentions behind them are good, the way most people execute them is actually working against their core stability.
In this episode Dr. Arneka breaks down the three most common core cues she hears from patients who come in still confused, still disconnected, and still in pain despite doing all the right things. If you've been doing core work for years and still feel weak, unstable, or like something isn't connecting, you're not broken. You've just been given incomplete instructions.
You'll learn: Why sucking in shuts off the muscles you're trying to activate, why belly breathing leaves most people missing their full 360 degree ribcage, and why engage your core is too vague and leads to gripping and holding your breath instead of true stability.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been doing planks, crunches, Pilates, or core workouts but still deal with back pain, tight hips, leaking, or feeling unstable, this episode is for you. In this conversation, Dr. Ar’neka breaks down why core workouts often don’t translate into real life and why feeling your abs burn is not the same thing as having a functional core. Most people think core means abs, but your core is actually a full pressure system made up of your diaphragm, pelvic floor, deep core muscles, and spinal stabilizers all working together.
Dr. Ar’neka explains why so many moms brace too hard, suck in their stomach, hold their breath, and create more tension instead of more support. You’ll learn the difference between tension and true stability, why breathing and pressure management matter more than doing harder exercises, and how your ribs, pelvis, and core should work together during movement. If you feel strong during workouts but unsupported in everyday life, this episode will help you understand why. If you’re ready to stop guessing and finally build a core that actually supports your body, book a Discovery Visit at Resilient Spine so we can create a plan that works for you long term.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve tried chiropractic, physical therapy, stretching, rest, or random exercises and your back pain still keeps coming back, this episode is for you. In this conversation, Dr. Ar’neka breaks down the three things she checks every single time someone walks into the office with low back pain and most of the time, no one has ever looked at them. Instead of chasing symptoms, this episode focuses on the movement patterns and support systems that are actually driving recurring pain.
You’ll learn why hip mobility matters more than stretching your back, how poor core control and over bracing can overload your spine, and why the way you move every day matters just as much as strength or flexibility. Dr. Ar’neka also explains why many moms continue to have pain even after trying multiple providers because nobody checked how their body was actually functioning together. The key takeaway is simple: your back pain is not random and you are not broken. If no one has looked at your hips, your core control, and your movement patterns, your back pain has not truly been assessed. If you’re ready to stop guessing and figure out what your body is compensating for, book a Discovery Visit at Resilient Spine so we can build a plan that actually works for your body long term.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been stretching more, fixing your posture, or blaming your age for your back pain and nothing is actually changing, this episode is for you. In this conversation, Dr. Ar’neka breaks down five of the most common myths moms are told about low back pain and why they keep you stuck. From the idea that tight muscles just need more stretching to believing pain is simply part of getting older, these beliefs often focus on the wrong problem and delay real solutions.
You’ll learn why tightness is often a protective response, not a flexibility issue, why core strength is more about coordination than doing more exercises, and why your MRI does not define your future.
Dr. Ar’neka also explains why posture isn’t the root cause of pain and what actually matters more for long-term relief. The key takeaway is simple: your body isn’t broken, it’s compensating. If you’re ready to stop guessing and finally address the root cause of your pain, book a Discovery Visit at Resilient Spine and let’s build a plan that actually works for your body.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been told to engage your core, brace your abs, or just breathe with your diaphragm but still feel disconnected, unstable, or stuck with pain, this episode is for you. In this conversation, Dr. Ar’neka breaks down why most core advice is incomplete and why simply bracing harder is not the answer. Your core is not just your abs. It’s a system that relies on your breath, rib position, and pelvis all working together. When that system is off, your body creates tension instead of support.
You’ll learn what 360-degree breathing actually is, why rib and pelvis position matter more than most people realize, and how common habits like sucking in your stomach or holding your breath can lead to more pressure, back pain, and even leaking. The key takeaway is that real stability does not come from clenching. It comes from coordination. If your core feels off, it is not weak. It is uncoordinated.
If you’re ready to understand how your body is actually supposed to work and stop guessing, book a Discovery Visit at Resilient Spine so we can build a plan that supports you long term.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If your low back seems to “go out” randomly when you bend over, stand up, or pick something up, it can feel frustrating and unpredictable. In this episode, Dr. Ar’neka explains why back flare-ups rarely come out of nowhere. Most of the time, your body has been compensating for weeks or months before the pain shows up. What feels like a sudden injury is often the moment your system simply runs out of backup.
Dr. Ar’neka breaks down three of the most common reasons this happens: your hips are not doing enough of the work they should, your core is not providing the support your spine needs, and your body has been compensating through other muscles and patterns for too long. When your hips, breath, and core coordination are off, your low back ends up carrying more load than it was designed for. If you’re tired of dealing with recurring flare-ups and want to understand what your body is compensating for, book a Discovery Visit at Resilient Spine so we can identify the root cause and build a plan that keeps your back from “going out” again.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been telling yourself you’re weak because your back hurts, your hips feel tight, or you leak during workouts, this episode is for you. So many active moms assume pain means they’re not strong enough or that they’re just getting older.
In this episode, Dr. Ar’neka reframes that belief and explains why pain is often not a strength issue at all. It’s a support and coordination issue. You can be strong in the gym and still be moving without the right stability underneath it.
Dr. Ar’neka breaks down the difference between weakness and compensation, why doing more workouts doesn’t automatically fix instability, and how breath, rib position, and pelvis control matter more than reps. When your body doesn’t feel supported, it tightens and overworks to protect you. The solution isn’t more tension, it’s better mechanics.
If you’re tired of blaming yourself and want to understand what’s actually driving your pain, book a Discovery Visit at Resilient Spine and let’s build a plan that truly supports your body. This is the best month because its Friends & Family Month so get a free initial session!
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been told to engage your core, brace your abs, or just breathe with your diaphragm but still struggle with low back pain, tight hips, leaking, or feeling disconnected from your body, this episode is for you.
In this conversation, Dr. Ar’neka breaks down why traditional core advice often misses the mark and why bracing harder does not automatically create stability. Most people are given cues without understanding how the breath, ribs, and pelvis actually work together. The result is more tension, more pressure, and often more pain.
In this episode, you’ll learn what true 360-degree breathing feels like, how rib position directly impacts core strength and pelvic floor function, and why over-bracing can actually make back pain and leaking worse. Dr. Ar’neka explains how support comes from coordination, not clenching, and how small shifts in breathing and alignment can change how your entire system feels.
If you’re ready to stop guessing and finally understand how your breath and core should work together, book a Discovery Visit at Resilient Spine and let’s build a plan that truly supports your body.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’re constantly stretching your hips, hamstrings, or low back but the pain and tightness keep coming back, this episode is for you. Stretching can feel good in the moment, but relief doesn’t always mean you’re fixing the problem. In this episode, Dr. Ar’neka goes over why stretching often provides temporary relief without addressing the real reason your body feels tight in the first place. Tightness is frequently a protective response, not a flexibility issue, and pulling on muscles that don’t feel supported rarely leads to lasting change.
In this episode, Dr. Ar’neka breaks down why flexibility alone isn’t the answer and what your body actually needs in order to feel better long term. You’ll learn why support matters more than stretching and how shifting your focus can change how your body feels during everyday movement. If you’re tired of guessing and want help figuring out what’s actually driving your pain, book a Discovery Visit with Resilient Spine so we can build a plan that works for your body long term.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you make that little noise when you stand up, feel stiff and achy when you roll over in bed, or notice your hips take a few steps to “warm up,” you are not alone. A lot of moms assume this is just part of getting older, sitting too much, or working out hard. But hips that feel old are usually hips that feel unsupported.
In this episode, we unpack why that constant hip tightness is often a protective response, not simply a flexibility issue. Your body doesn’t create stiffness for no reason. It does it when something isn’t stable.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If back pain and leaking show up together for you, it is not a coincidence and it is not two separate problems. In this episode, Dr. Ar’neka explains how pressure management connects low back pain and pelvic floor leaking, especially in active moms.
You will learn why an overworked, tight back causes your body to brace harder, how that bracing increases pressure through your system, and why leaking is often the result. This is not a pelvic floor failure. It is a pressure and coordination issue.
We also break down why common fixes like Kegels, stretching, and avoiding movement do not work long term and what actually helps your body feel supported again. When your back stops doing all the work and your core and breath do their jobs, both pain and leaking can improve.
If you are tired of guessing and want a plan that addresses your back, core, and pelvic floor together, book a Discovery Visit at Resilient Spine and let’s find your root cause.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you are leaking when you run, jump, sneeze, or lift and Kegels or core work have not helped, this episode is for you.
Leaking is common for moms, but it is not normal. In this episode, Dr. Ar’neka explains why pelvic floor exercises alone often are not enough and breaks down three overlooked areas that directly affect leaking.
You will learn how poor foot control sends force up into the pelvic floor, why weak inner thighs create pelvic instability, and how improper core bracing and breathing increase downward pressure. When these systems are not working together, the pelvic floor ends up doing too much work.
This episode shows how better coordination between your feet, hips, inner thighs, and core can reduce leaking and help you feel more confident and supported in your body.
If you have tried Kegels and core work and are still leaking, it is time to look at the full picture.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If your low back always feels tight but never bad enough to stop your day, this episode is your wake up call.
Many moms live in a constant cycle of managing low back tightness. They stretch when it flares, push through the day, and tell themselves it is not that serious. But lingering tightness is not random and it is not harmless. It is often a sign that your back is compensating for a lack of support elsewhere in your body.
In this episode, we break down why chronic low back tightness is so easy to ignore and why that is exactly what keeps it from improving. You will learn how poor breathing patterns, inactive glutes, and tight hip flexors quietly overload your spine and leave your back feeling tired and tense. We also talk about why stretching alone feels good in the moment but does not change the workload your back is carrying.
This conversation is about moving away from symptom management and toward real support. Tightness that sticks around is your body asking for help. When you respond the right way, your back no longer has to work overtime just to get you through the day.
If you have been managing your low back tightness instead of addressing it, this episode will help you understand what your body is really asking for and where to start.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this annual wrap-up episode of The Resilient Body Podcast, Dr. Ar’neka looks back at an incredibly full year of growth personally, professionally, and within the Resilient Spine community. From expanding the team, deepening local partnerships, welcoming new patients, and growing her family, this year brought milestones that weren’t even on the original goals list…but became major blessings.
She shares behind-the-scenes wins from inside the practice, including 1,027 patient visits, 74 new patients welcomed, and over 22 workshops hosted across Sacramento building relationships with local gyms, studios, and community spaces that share her mission of helping moms move and feel better.
You’ll also hear updates on content growth:
Resilient Spine’s rehab library has now passed 650 YouTube videos, and the podcast has officially reached Episode 173, with more downloads this year than ever before.
On the personal side, Dr. Ar’neka reflects on the joy of welcoming her second son, Jonah, navigating the balance of motherhood and business ownership, and the deep appreciation she has for her wife’s support at home, in the business, and in building their family.
She also revisits her Word of the Year, LEAD.
Finally, she shares an exciting look at what’s coming next year:
• A new Rehab Chiropractor joining the team
• More consistent community workshops at least two per month
• Expanded partnerships with gyms, coffee shops, mom groups, and local businesses
• Even more education and hands-on support for the moms of East Sacramento
Her mission remains the same: to help moms 40+ get to the root cause of their back, hip, and pelvic floor issues and solve them for good.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
The holidays are full of joy, family time, good food… and also stress, schedule changes, and way less time for yourself. If you’re worried about falling out of routine or feeling stiff, tired, and tense heading into the New Year this episode is exactly what you need.
We’re breaking down five simple, realistic strategies to help you feel better in your body without sacrificing the fun or adding more work to your plate. These tips support your nervous system, keep you moving, and help you enjoy the holiday season with more comfort and confidence.
Your body is resilient you don’t need perfection to feel good. A few small choices can make the biggest difference in how you move and enjoy the season.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve ever had pain flare up for a few days, disappear for a week, and then come roaring back, you’re not imagining things. And it’s definitely not because the problem magically resolved itself.
In this episode, Dr. Ar’neka explains why inconsistent pain is actually one of the biggest warning signs your body can give you.
You’ll learn how the body relies on compensation to get through daily life, shifting load from one area to another until eventually, something can’t keep up anymore. Pain doesn’t go away because you healed… it goes away because your body found another workaround.
Your pain isn’t random. It’s your body saying, “Fix the root cause before this becomes constant.”
If you’re done waiting for pain to return and you’re ready for a real solution that lasts, it’s time to take action.
Book your free Discovery Visit and let’s get to the bottom of what your body has been trying to tell you.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If your hips feel tight every day despite stretching, yoga, and deep tissue work, this episode is for you. Because here’s the truth: tight hips aren’t always tight. Many times, they’re working overtime to make up for what’s missing somewhere else.
In this episode, Dr. Ar’neka breaks down why so many active moms get stuck in a cycle of stretching with zero results. You’ll learn how hip flexors often tighten as a protective response when the glutes and deep hip stabilizers aren’t doing their job. The result? Compensation, overuse, and tightness that keeps coming back.
Your hips don’t need to be stretched longer, they need to feel supported.
If you’ve been stretching for months and still don’t feel relief, it’s time to look deeper.
Book your free Discovery Visit and let’s find out what’s really driving your hip tightness so you can finally move pain-free again.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If your back starts aching anytime you sit too long, stand doing chores, or even just exist throughout the day this episode is for you.
We’re busting a major myth: Sitting isn’t the enemy.
Bad posture isn’t the root cause either.
The real issue? Your body isn’t getting the support it needs.
In this episode, we break down why back pain shows up during the everyday activities that should feel easy like sitting at work, folding laundry, driving, or making dinner.
You’ll learn how tight hips, underactive glutes, and poor rib-pelvis coordination quietly force your back to work overtime… until it finally complains.
We’ll also share the simple shifts that actually make a difference movement variety, better breathing, and activating the muscles meant to share the load so your low back doesn’t have to do everything alone.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If your back hurts after workouts, chores, or even sitting too long, this episode will help you understand why. Many people are told to strengthen their core, but the real issue is often that the back is overworking because other areas are not doing their part.
In this episode, Dr. Ar’neka explains how the back becomes the default stabilizer when the core and hips are not coordinating well. You will learn how tight hips, disconnected breathing, and overactive glutes place extra stress on the spine, even in people who are strong and active.
You will also learn simple strategies to rebalance your system to help your back stop compensating so it can finally relax and recover.
The key message is that your back is not weak. It is carrying too much of the work. When you restore support from your core and hips, your back pain can improve quickly and sustainably.
If you are tired of stretching, adjusting, or trying random exercises without results, this episode will give you a clearer understanding of what is actually going on and what steps to take next.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve ever felt that deep ache in your low back or butt cheek that flares when you roll over in bed, sit too long, or get out of the car, this episode is for you.
So many women are told their SI joint is “stuck” or “out of place,” but the truth is: your SI joint isn’t the problem, it’s the symptom.
In this episode, Dr. Ar’neka breaks down what your SI joint actually does, why it keeps flaring up, and the three key things you need to start focusing on to finally calm it down for good.
You’ll learn how weakness, instability, and poor coordination between your core, hips, and pelvis keep your pain coming back and what you can do instead.
What You’ll Learn:
- Why your SI joint pain isn’t really about your back
- The hidden causes: pelvic instability, glute and hamstring weakness, and core disconnection
- The 3-step fix to rebuild support and balance—starting with breathing, glute activation, and smarter movement
If you’re tired of chasing temporary relief and want to finally fix what’s causing your pain, this episode will help you take the first step toward long-term relief.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve ever been told your pain is “just part of getting older,” you’ve been misled.
In this episode, Dr. Ar’neka challenges one of the most frustrating myths women over 40 hear, that age automatically equals pain, stiffness, or weakness. She explains what actually changes as we age (like recovery, hormones, and movement habits) and what you can do to stay strong and confident for years to come.
You’ll walk away with simple mindset and movement shifts that prove your body isn’t breaking down, it’s ready to adapt.
You’re not too old to feel strong, you just need the right strategy.
If you’re tired of being told to “slow down” or “accept it,” let’s build a plan that proves what your body can still do. Book your Discovery Visit today.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been told your core is “weak” but every time you try to fix it with planks or ab workouts, your back still hurts, this episode is for you.
Dr. Ar’neka breaks down why most women don’t actually have a weak core, but a disconnected one, and how pregnancy, lack of movement, and poor breathing patterns play a bigger role than you think. You’ll learn how to reconnect your breath, core, and pelvic floor to build true stability from the inside out.
It’s time to stop gripping, start breathing, and rebuild the coordination your body’s been missing.
Your core doesn’t need to be stronger, it needs to be smarter.
Ready to finally reconnect with your core?
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, Dr. Ar’neka breaks down three key things every new mom needs to know before jumping back into movement. Getting back to exercise after having a baby shouldn’t feel confusing or discouraging.
You’ll learn how to reconnect your core (without endless crunches), build true stability, and understand how your whole body works together to support recovery.
If you’ve been unsure where to start or afraid of doing the “wrong thing,” this episode gives you the clarity and confidence you need to move again safely and strong. Want more guidance about your postpartum body? Click the link below and schedule a call to get a free discovery visit.
Book your free 20-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If your low back pain keeps coming back—no matter how many stretches, massages, or adjustments you do—it’s time to look deeper. The truth is, your back isn’t the real problem. In this episode, Dr. Ar’neka breaks down how your pelvis and hips could be the missing link to lasting relief.
You’ll learn why traditional fixes like foam rolling and rest only provide short-term comfort, and how poor pelvic control and stiff hips keep your spine in constant tension. Discover the connection between movement, stability, and how your body truly supports itself when you move, lift, and live your life.
What You’ll Learn in This Episode:
- Why focusing only on your low back never solves the real issue
- How pelvic alignment and hip mobility impact your spine
- The role of core coordination and glute activation in long-term back health
- Simple strategies to restore stability and stop chasing temporary relief
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’re constantly stretching your hips but they still feel tight, this episode is for you. So many moms tell me they stretch before every class, during workouts, and even at home yet the stiffness never seems to go away.
The truth? Tight hips don’t always mean you need more stretching.
In this episode, I’ll break down why your hips might feel tight even after endless stretches, what’s really driving that tension, and what you can do instead. You’ll learn how issues like core coordination, glutes, and pelvis are often the hidden culprits behind stubborn hip tightness.
Here are some exercises:
Pelvis exercise
Hip Mobility Drill
Glute Exercise
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Have you ever left a chiropractor’s office feeling great only for the pain to return just a few days later? You’re not alone.
In this episode, Dr. Ar’neka unpacks the flaws in the traditional chiropractic model and why it often fails to create lasting results.
You’ll hear why so many patients end up stuck in the cycle of adjustments without real progress and what you should be looking for instead. From fear-based tactics and dependency to the complete lack of movement or education, this model is designed to keep you coming back, not to set you free.
What You’ll Learn in This Episode:
- Why adjustments without education or exercises leave you dependent on your provider
- How fear-based X-ray tactics scare patients into years of treatment without real answers
- Why you need autonomy and tools to manage flare-ups on your own
- The truth about why movement not just lying on a table is the missing piece for real healing
- How Dr. Ar’neka built a model that empowers patients through assessments, movement, and long-term strategies
Temporary relief isn’t enough. Real care should empower you, teach you, and get you moving again not keep you dependent on endless appointments.
If you’re tired of chasing symptoms and ready for a personalized plan that actually gets to the root cause, book your free Discovery Visit today.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If your low back always feels tight like no matter how much you stretch, it just won’t let go you’re not alone. For many moms, that nagging stiffness shows up after long days, workouts, or even just trying to get comfortable at night.
In this episode, Dr. Ar’neka shares three powerful strategies to move beyond quick fixes and finally give your back the support it needs. You’ll learn how to release tension, build real stability, and get lasting relief without relying on endless stretches.
What You’ll Learn in This Episode:
- Why shallow, chest-based breathing keeps your back tight and how 360° breathing creates stability and release.
- How weak or underactive glutes force your low back to work overtime (and simple movements to wake them up).
- Why tight hip flexors overload your spine and the best way to unlock them with smart mobility work.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been told your leaking or pelvic floor issues are all about a “weak core,” you might be missing two critical pieces of the puzzle: your hips and your feet.
In this episode, Dr. Ar’neka breaks down why tight hips and stiff feet can completely change the way forces travel through your body and why your pelvic floor often ends up taking the brunt of it. From shock absorption in the hips to spring-like support in the feet, these areas are more connected to your pelvic floor health than most people realize.
You’ll learn:
- Why “just strengthening your core” isn’t enough for pelvic floor support
- How limited hip mobility and stiff feet create more stress for your back, core, and pelvic floor
- A simple self-check to see if your hips and feet are moving well
- The key difference between stretching and mobility work—and why your body needs the latter
- Everyday movement examples (walking, lifting, rebounding) where hips and feet play a bigger role than you think
Your pelvic floor doesn’t work in isolation it’s part of a system. If your hips and feet aren’t doing their job, your pelvic floor will always be overloaded.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been foam rolling, stretching, or getting adjusted but your back pain keeps coming back you’re not alone. In this episode, Dr. Ar’neka breaks down why chasing the pain doesn’t work and why your back is often the symptom, not the cause. You’ll learn the hidden drivers of recurring low back pain and the smarter way to build lasting relief.
What You’ll Learn in This Episode:
- Why back pain usually isn’t coming from the back itself
- The three most common hidden causes:
- Core coordination problems (bracing vs. true stability)
- Stiff hips that force your back to move too much
- Pelvic instability that makes your back overcompensate
- Why adjustments, massages, and stretches only give short-term relief
- How to check if your hips and core are actually supporting your back during movement
- A new framework: think movement patterns, not muscles
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been told to “just do Kegels” but you’re still leaking when you run, jump, or sneeze this episode will change everything.
The truth is, Kegels alone aren’t the magic fix you’ve been promised. You can have a strong pelvic floor and still leak if it’s tight, uncoordinated, or overworked.
In this episode, we break down why traditional Kegel-only approaches fall short and reveal the missing links you need for real, lasting change breath and pressure management, hip and core connection, and the ability to fully relax as well as contract.
You’ll learn how to integrate your breath, pelvic floor, and core into everyday movement, plus how building hip and glute strength can take pressure off your pelvic floor so you can move with confidence again.
If you’re tired of avoiding workouts, worrying about accidents, or feeling like this is “just part of getting older,” it’s time to move smarter not stop moving.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
You’re stretching. You’re breathing. You’ve modified your workouts, tried PT, even seen a chiropractor and you’re still in pain.
In this episode, we’re digging into why all your effort hasn’t added up to real relief and what’s actually keeping you stuck.
You’ll learn:
- Why most treatments only address symptoms—not the root cause
- Some missing key links to that are often behind your pain
- The truth about “plans” vs. patchwork: YouTube videos and rest days aren’t cutting it
Whether it’s your back, hip, or core that won’t stop flaring up, this episode is here to help you shift from frustrated to finally making progress with a plan that actually works.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this special anniversary episode, Dr. Arneka shares the raw, behind-the-scenes journey of how Resilient Spine came to be from a packed traditional chiro job she hated, to house calls with kettlebells in her trunk, to finally opening her own office space in East Sacramento.
She gets honest about the struggles, fears, and unexpected pivots that shaped her into the not-so-typical chiropractor she is today and why she knew moms needed a different kind of care.
This episode is for anyone who's ever wondered what makes Resilient Spine different, how it all started, and why this practice exists for moms who are done with band-aid fixes and ready to finally get to the root cause.
P.S. We are running our 1 year Office-aversary sale where new or existing patients can get 20% off of care plans. Click here if you want to learn more details.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If your upper back always feels tight, your shoulders are tense by midday, or you’re constantly adjusting your bra this episode is for you. Because believe it or not, the wrong bra could be messing with more than just your comfort. It might be disrupting your posture, restricting your breathing, and even throwing off your core function.
In this episode, we uncover the hidden ways bras (especially tight, compressive ones) can contribute to neck, shoulder, and back pain especially for moms.
You’ll learn:
🔹 Why your ribcage needs to move to stay pain-free
🔹 How restrictive bras limit breathing, core coordination, and posture
🔹 The signs your bra is part of the problem (and how to test it)
🔹 What to look for in a bra that actually supports your body—not works against it
This isn’t just about comfort it’s about supporting your spine, breath, and long-term movement. Your wardrobe might need a tune-up, and your back will thank you
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve ever been told to “brace your core” or “tighten your abs” during a workout but still deal with back pain, leaking, or stiffnessthis episode is for you.
We’re unpacking the three most common mistakes people make when trying to protect their core... and why those strategies might actually be doing more harm than good. From sucking in your stomach to flaring your ribs or clenching your glutes, these are all signs that your core is compensating—not stabilizing.
In this episode, you’ll learn:
- Why sucking in isn’t real bracing (and what to do instead)
- How your ribcage position changes everything
- What glute or gripping reveals about your deep core
This isn’t about more tensionit’s about better coordination. Tune in to learn how to create true core strength that supports your spine, your movement, and your confidence.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Headed out of town and worried your progress will stall? Whether you're traveling for work or taking a much-needed vacation, this episode will help you stay consistent without overcomplicating things.
You’ll learn how to simplify your rehab routine, what movements matter most on the road, and how to stay connected to your body even when your schedule is full.
Inside this episode:
- The mindset shift that helps you stop “starting over” after every trip
- Simple, effective rehab strategies that don’t require a gym
- Why intentional movement even just 5 minutes can keep you on track
You don’t need a perfect routine. You just need the right one that fits your life. Let this be your go-to guide for staying supported wherever you are.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If your hips make noise every time you get off the floor, roll over in bed, or step into a lunge—this episode is for you. Hip popping might be common, but that doesn’t mean it’s normal or something you should ignore.
In this episode, we unpack what’s really behind that “click” or “pop” you keep feeling and why stretching or foam rolling won’t fix it. Spoiler: it’s often not a flexibility issue—it’s a stability issue.
We dive into:
- What hip popping actually means
- Why pelvic instability and poor core-glute coordination are often to blame
- How to train the right muscles to create real stability and long-term relief
You’ll walk away with a better understanding of what your body is trying to tell you—and what you can start doing today to feel more stable, strong, and quiet (in a good way).
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If your hip aches every time you try to get comfortable in bed or lay on your side—this episode is for you.
We’re digging into one of the most common complaints I hear from patients: “It feels like my hip is bruised,” or “I can’t lay on my side without pain.” You’ve probably tried stretching, foam rolling, even Advil… but the pain keeps coming back. Why?
In this episode, I break down the real reason your hip hurts when you lie down—and spoiler alert: it’s often not just your hip. We’ll explore:
🔹 Why tightness isn’t always the problem—and stretching isn’t the fix
🔹 How pelvic instability and weak glutes or hamstrings are secretly behind your discomfort
🔹 What you actually need: core alignment, muscle activation, and a smarter approach to movement
You'll also learn the three areas I always assess in patients with this kind of hip pain: the pelvis, adductors, and hamstrings. When you retrain your body to move with proper support, those nighttime aches can finally become a thing of the past.
It’s time to stop managing symptoms—and start fixing the root.
Here are links to my favorite exercises to help with this hip pain:
Knee raises
Adductor Pull Back
Supine Core Activation
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been stretching, massaging, and rolling out your neck but the pain keeps creeping back—this episode is for you.
We’re breaking down why focusing only on your neck might be the wrong move—and what to do instead. The truth is, most chronic neck tension is actually a compensation for issues lower down in the body.
In this short episode, we’ll cover:
🔹 Why your neck is overworking—and how poor upper back and rib mobility are often to blame
🔹 How shallow breathing patterns make your neck muscles do more than they should
🔹 What to focus on instead: thoracic spine mobility, ribcage expansion, and breathing mechanics
You’ll leave this episode with a new understanding of your body and simple, actionable strategies that go beyond just treating the symptoms. It’s time to stop chasing neck pain and start addressing what’s really driving it.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’re a 40-something mom trying to stay active through running—but nagging pain keeps slowing you down—this episode is for you. 🏃🏿♀️
In just 10 minutes, Dr. Ar’neka shares the 3 most overlooked tools to help you run stronger, feel better, and stop the cycle of soreness:
✔️ Why your foot mechanics directly affect your glutes (and your back)
✔️ How building single-leg strength is the missing link for runners
✔️ What your breathing says about your core (and why it matters)
This isn’t about buying new shoes or doing more stretching—it’s about making your body work better.
If you’re dealing with hip pain, knee issues, or back tightness when you run, these are the first 3 things to fix.
🎯 Ready to get a custom plan to support your running goals?
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’re constantly stretching your hamstrings but still feel tight—you’re not alone. But that tightness isn’t always about needing more stretching. In most cases, it’s about weakness and poor control of your core and pelvis.
In this episode, we cover:
✔️ Why stretching alone won’t fix tight hamstrings—and how poor core control and pelvic alignment keep them overworking.
✔️ The real key to relief: glute activation and strength training. Learn why banded glute work isn’t enough if you’re not feeling it in the right places.
✔️ How to finally give your hamstrings a break by focusing on dynamic movements and teaching your core, pelvis, and glutes to work together.
🎧 Tune in and learn how to move smarter and feel stronger—without spending another day stuck on the floor stretching!
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
More and more moms are learning about pelvic floor therapy—which is amazing. But one thing I hear all the time? “I was told I have a weak pelvic floor… so I guess I need to do more Kegels?”
Not exactly.
In this episode, we’re unpacking what "pelvic floor strength" really means—and why it’s so much more than just squeezing. We’ll walk through the four key elements that make up true pelvic floor function:
- Function – How your pelvic floor supports movement, posture, and everyday tasks like jumping, running, or even dancing (especially when you’re leaking mid-move).
- Alignment – Why ribcage and pelvic positioning matter, and how misalignment during daily activities (like bending over to bathe your kid) can lead to leaks.
- Strength – The surprising truth: most moms struggle more with relaxing their pelvic floor than contracting it. We’ll share exercises that build real, balanced strength.
- Timing – Your pelvic floor needs to fire at the right time. We’ll talk about what coordination really looks like and how to train it.
If you’ve been told to “just do more Kegels,” this episode will shift your whole perspective—and give you tools that actually make a difference
Strong Moms, Stronger You!
Mothers Day Special
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we’re breaking down what true wellness really looks like—and why it’s never just one thing. Wellness is an accumulation of habits and practices that help you feel your best, and today we’re diving into one you might not have tried yet: float therapy.
We explore what actually happens during a float session, how it goes beyond simple rest or meditation, and why it’s such a powerful tool for calming the nervous system and reducing sensory overload.
You’ll also learn about the science-backed benefits of floating, including:
✔️ Stress relief and cortisol reduction
✔️ Better sleep, improved mental clarity, and a more balanced mood
✔️ Faster recovery from muscle soreness, joint pain, and chronic tension
Whether you’re an athlete, a busy mom, or simply someone looking for a new way to recharge, this episode will show you how float therapy can support your wellness journey.
Anias Logan
www.sahafloatspa.com
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve been living with pain but feel like you just don’t have time for constant appointments—this episode is for you.
We’re talking directly to the moms juggling kids, work, and a never-ending to-do list. If you’ve been told you need to come in 3x a week just to get relief, it’s no wonder you’ve put off care. But here’s the truth: real healing shouldn’t hijack your schedule—it should fit into your life.
In this episode, we break down why traditional care models often leave moms feeling frustrated, stuck, and dependent—and what you actually need instead. From customized care plans and movement-based rehab to tools you can use at home, we’ll show you how to get results without turning your world upside down.
You deserve pain relief that works with your life, not against it. Tune in to learn how fewer visits and better support can help you move better, feel stronger, and stay out of pain for good. 💪🏿
Mothers Day Special
Strong Moms, Stronger You!
Click the call link below!
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you’ve tried chiropractic care in the past and felt like it didn’t truly help—or worse, left you feeling confused, dependent, or still in pain—this episode is for you.
We’re diving into why the traditional model often falls short and what might actually be missing from your care. From fear-based tactics to treatment plans that go on forever with no real answers, to the lack of education or tools that leave you feeling like you can’t manage your own pain—there’s a better way.
In this episode, I’m sharing real reasons why many people don’t get lasting results and how adding movement, autonomy, and personalized care can change everything. If you’re ready to feel seen, heard, and empowered in your healing, this one’s a must-listen.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we’re diving into the power of sustainable lifestyle changes—why they matter, and how to build them at any age. Whether you’re a teen athlete under pressure or an adult trying to break out of the all-or-nothing mindset, this conversation is for you with our special guest Anne Khasigian.
We explore:
1️⃣ Why habits matter – How your daily choices impact long-term health and performance, and why it’s never too early (or too late) to start.
2️⃣ Teens & young athletes – From sleep to nutrition, hydration to recovery, we break down what youth athletes really need and how parents and coaches be supportive.
3️⃣ Adults & lasting change – Learn how to shift your mindset around consistency and focus on key habits like movement, sleep, and stress management—with practical strategies to make them part of your daily life.
Anne Khasigian
Owner and Health & Wellness Coach of Commit Health & Wellness
IG: @deepsquatsandthoughts
website: www.commithealthandwellness.com
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Still stretching and massaging that same tight spot between your shoulder blades—with no real relief?
In this episode, we’re talking about the missing link to your stubborn shoulder knots: scapular (shoulder blade) movement.
We’ll explore:
1️⃣ Why the usual fixes like massage, foam rolling, and stretching only offer temporary relief
2️⃣ The role of the shoulder blade and why poor movement leads to ongoing tightness
3️⃣ How to finally address the root issue with intentional movement, mobility, and strength
If you’re tired of chasing knots, it’s time to shift your focus.
Stretching isn’t always the answer—sometimes it’s about stability, control, and coordination. Tune in now!
SA Push up Plus
SA Foam Roller
Inchworm + Rotation
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Have you ever gone to your doctor for back or shoulder pain, only to be handed a prescription, offered a cortisone shot, or told to rest and ice—with no real assessment? You’re not alone.
In this episode, we break down why that approach doesn’t lead to lasting relief and how it often overlooks the root cause of your pain.
We talk about the limits of pills, imaging, and generic advice, and explain why a movement-based assessment is essential. You’ll learn what you actually need to feel better—like working with a provider who looks at how you move, asks about your lifestyle, and creates a personalized plan to help you get back to doing what you love.
It’s time to move past the “rest, ice, repeat” cycle.
Tune in to learn what works and why your care should go beyond the surface.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Many moms are navigating perimenopause or menopause but aren’t quite sure what it really means—or what they can do to feel their best during this transition.
In this episode, we speak with Jocelyn Jarick, an Owner & Physician Associate specializing in helping moms in midlife. We will be discussing:
✔️ What perimenopause & menopause actually are
✔️ Common signs & symptoms many don’t recognize
✔️ Why strength training is great—but not the only solution
✔️ Other key strategies to support your body, including exercise, lifestyle changes, and hormone therapy
If you’ve been feeling off but don’t know where to start, this episode will help you take control of your health and feel strong, empowered, and informed! 🎧 Tune in now!
Jocelyn Jarick PA-C, ABAAHP, DipABLM
(Physician Associate, American Board Anti Aging Health Pracrtitioners, Diplomate of the American Board of Lifestyle Medicine)
Instagram: https://www.instagram.com/cordillerawellnesscollective/
Website: www.cordillerawellnesscollective.com
NEWPATIENT-100 for 100$ off a new intake visit !
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In this episode, we break down three key things every runner needs to stay pain-free:
1️⃣ Core Stability & Proper Stacking – Learn how 360-degree breathing supports your spine and reduces strain.
2️⃣ Full Hip Range of Motion – If your hips don’t move well, your back will compensate. We’ll discuss how to improve mobility.
3️⃣ Glute Strength – Strong glutes help propel you forward and keep you stable on one leg with every step.
If you want to run stronger, pain-free, and more efficiently, this episode is for you! 🎧 Tune in now!
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Join us as we explore the power of breathwork with self-compassion mentor and trauma-informed breathwork facilitator, Robyn G.
Learn how breathwork reduces stress, enhances focus, and supports emotional well-being. Discover simple techniques to incorporate into your daily life and how you can start to habit stack and make time for you. Tune in for practical insights and resources to deepen your breathwork practice.
Robyn Robyn Gutierrez
IG: Reflectandrefine
Website: www.reflectandrefine.net
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If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode we are discussing why chiropractic care hasn't worked for you.Have you tried chiropractic care before, only to feel temporary relief that fades after a few days?
That’s because traditional chiropractic, focused solely on adjustments, doesn’t address the root cause of your pain.
In this episode, we’re diving into why adjustments alone aren’t enough and why combining chiropractic with rehab is the key to lasting relief.
This approach helps moms not only feel better but move better, get stronger, and regain confidence in their bodies. Tune in to learn how to finally break free from the cycle of recurring pain!
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we break down the key differences between X-rays and MRIs and why relying solely on imaging can be misleading when it comes to pain and movement issues. I’ll share personal experiences, patient stories, and real-life examples that challenge the common belief: If you can’t see it, it’s not there. Or if something is there, you have to stop certain activities.
Learn:
✅ The difference between X-ray and MRI—what each one actually shows
✅ Why your pain doesn’t always show up on imaging
✅ How relying on scans alone can create fear and unnecessary treatments
✅ Why clinical assessment and movement matter more than an image
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode we dive into the realities of C-sections—what they are, how they impact your body, and what you can do to support your recovery.
A C-section is major abdominal surgery that involves cutting through seven layers of tissue to reach the uterus and safely deliver your baby. Closure methods vary and can include stitches, sutures, or glue.
Many believe that if they didn’t have a vaginal birth, their pelvic floor remains unaffected—but that’s not true. C-section incisions can cause tissue restrictions, leading to discomfort and functional limitations.
This can contribute to:
✔️ Painful sex
✔️ Pelvic pain
✔️ Back pain
✔️ Numbness, sensitivity, or discomfort around the incision site
Listen in for 3 ways to support your recovery for your C section
Whether you're newly postpartum or years out from your C-section, these strategies can help improve mobility, reduce pain, and restore function.
Tune in to the full episode to learn more!
Resources:
Scar massage
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If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Do you need hip mobility or stability?
In this episode we are discussing just that.
We've had multiple patients come in the office recently saying that they know their hips are tight and that they need to stretch them more?
But what we found after detailed assessments is that they actually needed more than just mobility
They needed to focus on both!
Tune into this episode if you have tight hips to learn if mobility or stability is needed for you
Hip stability exercise
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we break down what a discovery visit is. A discovery visit is a 45-minute, in-depth session designed to assess your full-body movement, both on and off the table.
By examining how your body moves during everyday activities, specific exercises, and basic movements, we identify the true source of your discomfort—not just where you feel the pain.
We also share real-life examples, including a 62-year-old patient who feared surgery and injections after struggling with debilitating back pain.
Through her discovery visit, we uncovered that her back pain and thigh numbness were actually caused by long-term hip mobility issues. This clarity helped her avoid invasive procedures and gave her a clear path toward healing.
A discovery visit is more than just a session—it’s an opportunity to gain real answers, uncover the root cause of pain, and develop a targeted plan for long-term relief.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we bust the myth of foam rolling the IT band and focus on actionable strategies to address tightness and discomfort. Learn why targeting the muscles around the IT band, engaging your core correctly, and refining your foot mechanics are key to long-term relief.
What You'll Learn:
- Why foam rolling the IT band might not be helping (and what to do instead).
- How proper core bracing and breathing improve alignment and muscle engagement.
- The importance of "tripod foot" mechanics and their impact on your hip and IT band.
- A real-life case study of how core engagement helped a horseback rider ride pain-free longer.
If you’ve been dealing with IT band pain or tightness, try out these tips to see what works for your body.
Need extra guidance? Book a free discovery call using the link in the episode notes, and let’s find a solution that keeps you moving and thriving.
Foot contact wall exercise
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If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we're tackling a common issue that many of us face—tight low back muscles. Whether you're getting back into your fitness routine after the New Year or just struggling with discomfort, these 3 simple tips will help you loosen up and keep your body moving freely.
We start by discussing the power of proper breathing and how it can unlock your core and reduce tension in your low back. Next, we dive into the importance of strengthening your glutes—not just for better movement, but to ease that tightness in your lower back. Lastly, we cover an often-overlooked culprit: tight hip flexors.
Tune in to get practical, easy-to-follow advice that will help you feel better, move better, and keep your low back in check as you stay active throughout the year.
Hip Flexor March
Single leg hinge
supine breathing
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In this special "Year in Review" episode, Dr. Ar'neka reflects on the milestones and lessons learned over the past year, from the growth of the business to new goals and successes.
From starting with just a table and house calls to opening a new space and helping hundreds of patients, she shares incredible moments of gratitude that have shaped this journey.
Join Resilient Spine in looking forward to the next chapter - a growing practice, new member of the family, and continuing to push the boundaries of what's possible.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
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In this episode, Dr. Ar'neka shares 5 practical tips for navigating the holiday season with balance and well-being. From staying hydrated to managing your energy and mental health, these simple strategies are designed to help you make the most of the season while avoiding burnout.
- Drink More Water – With the increase in sweets, alcohol, and holiday treats, it's easy to forget to hydrate. Dr. Ar'neka emphasizes the importance of drinking enough water to keep your body feeling nourished and energized.
- Surround Yourself with Joyful People – The holidays are a time for connection, and this year, Dr. Ar'neka reminds us to prioritize time with people who bring happiness and positivity into our lives. Whether you're near or far from family, nurturing your relationships with close friends is key to enjoying the season.
- Take Time for Yourself – In the midst of holiday hustle and bustle, it’s essential to carve out moments for self-care. From journaling and breathing exercises to a quiet moment of reflection, Dr. Ar'neka encourages listeners to take time to recharge.
- Move Your Body – Whether it's hitting the gym or simply taking a walk, staying active is crucial for both physical and mental well-being during the holiday season. Dr. Ar'neka shares how consistency in exercise has helped her stay grounded and energized, even during the colder months.
- Remember your body is resilient - Whether it's the good food you eat, or falling off your routine, you can bounce back. Just start again the next day and hop back into it!
Tune in for a refreshing take on how to create a balanced, joyful holiday season while focusing on your health, relationships, and personal growth.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we dive into the common yet often misunderstood issue of hand numbness and tingling, which many people mistakenly attribute solely to carpal tunnel syndrome. Dr. Ar'neka explains why this is rarely the case and what could actually be happening. From pinched nerves in the neck to poor posture and muscle imbalances, the source of hand discomfort often lies higher up the arm or spine than you might think.
Dr. Ar'neka walks listeners through the anatomy of nerve pathways and offers insight into how nerve compression in the neck (cervical radiculopathy) could be the real culprit behind your symptoms. Learn how standard nerve conduction tests may miss the root cause, and why addressing the neck and upper spine is essential for lasting relief.
Through the case of a frustrated patient—who had been misdiagnosed and was on the brink of neck surgery—Dr. Ar'neka illustrates how targeted assessments and exercises can resolve symptoms without the need for invasive procedures. Tune in for practical advice on self-assessment, treatment options, and tips on improving posture, shoulder stability, and overall spinal health.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we explore the critical connection between foot stability—specifically the tripod foot—and hip stability. Discover how the way you distribute weight through your feet impacts which muscles you recruit, from your glutes to your quads, and how it can influence your overall movement and pain.
Through real-life examples, this episode was inspired. Like a patient whose persistent hip pain was traced back to excessive foot pronation, we discuss why muscle activation starts at the ground. We also delve into the benefits of barefoot training for improving awareness of your foot’s position and maintaining three points of contact on the floor.
Whether you’re dealing with discomfort or looking to optimize your movement, this episode reveals why paying attention to your feet is key to building stability and strength from the ground up.
Exercise to help with foot contact
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If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we dive deep into an often overlooked but crucial part of our body—the big toe—and its impact on hip pain, balance, and mobility.
Our latest patient was experiencing severe hip pain and struggling to activate her glutes during Pilates exercises. After working with her, we noticed that her big toe wasn't making proper contact with the ground, which led to an imbalance in her foot mechanics and ultimately contributed to her pain. We break down how this small yet vital part of the foot plays a huge role in not only shock absorption but also propelling our bodies forward when walking, running, and doing exercises.
In this episode, we cover:
- How the big toe affects balance and weight distribution, especially during exercises like squats and Pilates movements.
- The importance of maintaining proper foot contact and the concept of the tripod foot (big toe, pinky toe, and heel) for optimal stability.
- How shoes with tight toe boxes and lack of mobility in the big toe can lead to imbalances and pain in the hips, knees, and lower back.
- Simple exercises and tips to activate the glutes and improve foot function to eliminate chronic hip and lower back pain.
If you’ve been dealing with hip pain, knee discomfort, or tightness in your lower back, this episode is a must-listen! Learn why the solution to your pain might just start at your feet.
Ready to start feeling better and move with more confidence? Check out the link in the description for a free discovery call with us at Resilient Spine.
P.S. Click here to be added to the list for access to our 1st Black Friday Sale!
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
If you're struggling with persistent hip pain despite stretching and exercising, this episode is a must-listen! Dr. Ar'neka dives deep into the four key reasons why your hip pain may still be lingering—and how to finally address them.
In this episode, Dr. Ar'neka explains:
- Why core engagement is about more than just crunches and planks—it's about how you engage your core, especially when breathing and moving.
- How to properly pressurize your core for better stability and less pain.
- The surprising connection between foot placement and hip health—and how small adjustments can make a big difference in relieving hip pain.
She also shares why traditional exercises like clamshells and leg lifts often don’t get the job done, and what you should be doing instead for lasting relief.
If you're tired of getting nowhere with your current routine and ready to start solving the root causes of your hip pain, this episode provides the actionable advice you need to make real progress.
Ready to take the next step? Schedule a free discovery call with Dr. Ar'neka to find out how she can help you tackle your hip pain for good!
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In today’s episode, Dr. Ar’neka dives into three essential tips to help desk workers reduce the discomfort that can come from long hours at a workstation. Inspired by new patients dealing with neck pain, shoulder tension, and years of “bad posture,” Dr Ar’neka explains why there’s no single “perfect posture” and emphasizes that “nothing changes if nothing changes.”
Whether you’ve been sitting at a desk for 20 years or just a few, Dr. Ar’neka’s insights will help you take small, actionable steps toward relief. Tune in to learn why the placement of your computer screens is critical, how switching up your sitting position can make a big difference, and the importance of integrating movement throughout your workday.
Make this episode your reminder to take breaks and give your body a little love, even in a desk-bound job. Let’s get resilient!
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we tackle the often-overlooked connection between diaphragmatic breathing and low back pain. Have you been told to "breathe into your belly"? While this popular cue is intended to promote relaxation and core engagement, it might be contributing to discomfort rather than alleviating it.
You’ll walk away with practical exercises you can do at home to improve your breathing mechanics and alleviate pain, making this episode a must-listen for anyone looking to discover how small changes in your breathing can lead to significant improvements in your daily life!
Modified Child Pose Breathing
Inverted Breathing
Sidelying Breathing
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If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we talk about quick fixes for pain relief and explore why they often fail to provide lasting solutions. Inspired by conversations with potential patients, we address the common desire for immediate relief through methods like quick chiropractic adjustments, injections, and over-the-counter pain medications.
While these quick fixes might feel effective in the moment, they only mask symptoms without tackling the underlying issues causing pain. We discuss the limitations of traditional approaches that focus on short-term relief and highlight the importance of understanding the root causes of discomfort.
You will learn why it's crucial to shift our mindset away from temporary solutions and embrace comprehensive assessments that address movement dysfunctions, lifestyle factors, and muscle imbalances. By focusing on long-term healing, we can empower ourselves with knowledge and techniques that foster true recovery.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we're diving deep into why you can’t stretch away your tightness. Inspired by countless conversations with patients and what I've seen circulating on social media, I’m here to debunk the myth that a single stretch will solve years of tension. We’ll explore what tightness really is, why it happens, and how stress, posture, and overuse play a role. Plus, I'll guide you through what you should be doing instead. Listen for a fresh perspective on lasting relief.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Today, we're talking about C-section scar healing and recovery.
In this episode, we’ll explore:
- What a C-section really entails: Understand the layers of tissue affected and why the sensitivity around your scar can persist long after surgery.
- The impact on your body: How a C-section can influence your pelvic floor, core muscles, and overall mobility.
- Effective recovery methods: Learn about the three key steps we use in our office to assist moms in recovering from C-section scars.
Watch the Techniques in Action: Check out this video to see how you can use massage techniques on your C-Section Scar.
Listen to gain insights and practical tips to help you manage and recover from your C-section scar effectively.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Today, we’re diving into three powerful lessons I learned from watching the Olympics—and how you can apply them to your own life.
In this episode, we explore:
- The Impact of Mental Health: How your mental state profoundly affects your physical well-being. Discover why addressing mental health is crucial for overall performance and health, just as Olympic athletes do.
- Mental Preparation Techniques: Learn about the breathing techniques and self-affirmations used by top athletes like Simone Biles. These strategies aren't just for the Olympic stage—they're valuable tools for everyday stress management.
- Applying Olympic Strategies to Daily Life: From handling work stress to the challenges of parenthood, we’ll discuss how to adopt Olympic-level mental preparation to improve resilience in your own life.
Tune in to find out how you can harness these insights to enhance your own mental and physical health.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we challenge the common assumption that plantar fasciitis and foot pain always originate in the foot itself. Inspired by recent cases with patients experiencing persistent discomfort, we explore how the source of foot pain might actually be coming from elsewhere in the body.
Join us as we dive into the surprising connections between foot pain and other areas of dysfunction or misalignment. We’ll share insights from comprehensive functional movement assessments and discuss why addressing these broader issues can lead to more effective relief than traditional localized treatments like injections.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we dive into the common issues of low back pain caused by prolonged sitting at work. Many of our patients, especially busy moms, have shared their struggles with back pain despite trying various stretches and ergonomic setups. We'll explore how sitting all day impacts your spine, discuss proper desk ergonomics, and share tips for creating a more active work environment. Listen to learn how to manage and prevent back pain!
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we talk about what sets me apart from traditional chiropractors and physical therapists. Join me as I explain why I call myself a "rehab chiropractor" and how this approach can benefit you. Whether you're curious about chiropractic care or looking for new ways to improve your health, this episode is for you.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
This episode we explore the difference between flexibility and mobility—a topic inspired by frequent patient conversations about pain and tightness. Join us as we clarify what flexibility really entails, why mobility is crucial, and how to integrate effective mobility movements into your routine.
Hip shifter
SA Foam roller
Hip car
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we're diving into shoulder blade pain—the kind that sits between your spine and shoulder blade, often feeling like a dull ache or a pinched nerve. We'll explore why stretching and rolling might not be the solution and how strengthening the surrounding muscles can bring lasting relief.
Whether this pain is a recent issue or something you've been dealing with for years, this episode is for you. We'll break down what causes shoulder blade pain, the muscles involved, and share three key exercises to help you start feeling better. Tune in and take the first step toward a stronger, more resilient body!
Movements to help:
Lat Stretch
Serratus anterior roll up
Banded SA push up
Seated external rotation
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we discuss pelvic health from a different lens. Many individuals experience fears and worries related to pelvic health issues, such as anxiety about pain, embarrassment about discussing symptoms, concerns about sexual dysfunction, and fears of invasive treatments or surgeries.
The mental health aspects of pelvic health issues are frequently overlooked. The stigma and embarrassment associated with these conditions can prevent individuals from seeking the help they need, further impacting their mental health. Increasing awareness and normalizing conversations about pelvic health and its connection to emotional well-being is essential in addressing this gap and providing comprehensive care.
In this episode, Dr. Carlin and I dive more into the part of pelvic health that is not talked about and that is the emotional and mental health piece.
Resources:
Dr. Carlin Reaume, OTD, OTR/L, PMH-C, PCES, RYT (she/her)
Occupational Therapist / Maternal Wellness Specialist
Owner, Supported Mama
www.supportedmama.com
@supportedmama
Books:
Come As You Are - by Emily Nagoski
Helpful Products:
The Pelvic People
Intimate Rose
IG Accounts:
@thevaginawhisperer
@painfree.intimacy
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
This episode is inspired by conversations I've had with moms about their pelvic floor issues and Kegels. The majority of the time when we talk about peeing your pants with coughing, sneezing, or laughing a mom's first response is "I've been doing my kegels" or "My doctor just told me to kegel and follow up with them". What does that even mean?
In this episode, we will discuss what the pelvic floor is, what are kegels and why they aren't always effective, and lastly, talk about what you can do beyond kegels to work on your pelvic floor.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we are diving into a common misconception that a tight muscle doesn't always mean you need to stretch. This conversation is inspired by patients who come into the office saying they need to do more stretching or asking for a stretch routine because their muscles are tight. We have to stop and assess why those muscles are tight or always tight for some people. Why do you continue to do the same thing if you have been stretching for years with only temporary or no change? Maybe that's because the tight muscle you are stretching needs support differently. Tune into this episode as we learn common reasons why muscles feel tight, instances where stretching isn't the solution, and alternative solutions to stretching aka strengthening.
Exercises to help:
Hip Shifter
Elevator Hip Flexor
Sidelying glute raise
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
This episode is inspired by conversations I’ve had with potential patients about what they’re looking for as an outcome. In our society, we are taught that quick fixes or band aids are what is going to solve your pain or problem but the reality is it’s only covering up the symptoms and may be causing you more harm in the long run. One of the biggest things that we focus on in our office is long-term solutions and making sure that you understand what’s happening in your body and what you can do to solve this problem and get the outcome you want and deserve. For some moms that means getting back to their strength training or fitness classes or just being able to play with your kid without wondering if you’re low back will “go out”. Tune in as we talk about the difference between the two and bring awareness to where you are.
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this guest episode, I have the privilege to talk to Tiffany K Martin, who is the Founder and Executive Director of Our Health Elevated & Community. A non profit organization geared towards providing individuals with the access, information and resources they need to make informed, high-quality health decisions for themselves and loved ones. I have the honor to be a board member of this organization that I believe is already making great strides in the area. In this episode, Tiffany shares her story, what led to the creation and mission of Our Health Elevated, and details on various community events hosted by the organization, including the upcoming free event, “Not Just For Runners.” Tune in if you’re looking for insight or inspiration to make better health decisions for you or your loved ones.
Community Event:
Not Just For Runners
May 4th
Garcia Bend Park
Details for Free Health Fair
Register for NJ4R
Donate to NJ4R and EH&C
Our Health Elevated & Community Information:
https://www.ourhealthelevated.org/
info@ourhealthelevated.org
https://www.instagram.com/ourhealthelevated/
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we talk about The Resilient Spine Process and how we get patients the best outcomes. We pride ourselves on being unique and our process is just that. No more quick adjustments and dropping in when you're in pain. We are here to change that idea behind typical chiropractic to our model of rehab chiropractic. In our model, you don't just get out of pain but you get back to doing the activities you love and maybe thought you could never do again. Tune in and learn our step-by-step process and how we have helped 100s of patients solve their problems.
Ep. 105 Why Treatment Plans are Important
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
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This is episode is inspired by conversations i've been having with potential patients in our Discovery Calls. People are use to or expecting the traditional chiropractic route many, quick adjustments whenever they are in pain or in a bad flare up or plans that have them getting adjusted 3x a week for forever with no end date. Thats not how we operate at Resilient Spine. We are very intentional about the plan we set in place for you to acheive your goals and get you out of pain and beyond. Treatment plans are essential in our office to ensure that we get to your root cause and give you the tools to solve your problem for good and that you have a clear end date of a plan with your goal in mind. In this episode, I talk about 3 reasons why treatment plans are so important. Tune in and check it out.
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If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we discuss 3 things that patients talk about that are actually masking their pain. If you have a movement or joint problem and no one has assessed how you move, that is the first problem. Assessing your movement and figuring out WHY you having that pain is the key to solving your pain or injury for the long term. Not trying injections to see if they work or popping an advil every time that same pain comes back. Tune in to learn what those top 3 things I hear about in our office are and why they are only temporary.
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
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Welcome to this week's episode of the podcast, where we dive deep into the three limiting factors that could be causing your low back pain. Low back pain is a complex issue, unique to each individual, and understanding its multifactorial nature is key to finding effective solutions.
We'll explore three crucial factors contributing to low back pain: limited hip mobility, restricted rib cage expansion, and compromised core control. These elements play significant roles in the biomechanics of the body, impacting how we move and function on a daily basis.
Tune into this episode and learn about those limiting factors and how you can start addressing them.
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, Chelsea McMann, a Registered Nurse and Child Development Expert, shares her journey into becoming a Mama Coach. She focuses on holistic sleep support, focusing on toddler sleep. Chelsea emphasizes the importance of connection, communication, and consistency in addressing toddler sleep issues. Mamas can implement practical strategies from her approach to tackle rough bedtimes and middle-of-the-night wake-ups. The process of working with Chelsea involves building a personalized plan tailored to each family's needs. Tune into this episode and see what tidbits you can add to your routine or share with a friend.
Instagram: https://www.instagram.com/chelseamcmann.themamacoach/
Learn more about Chelsea's services & book
Use code: "Resilient" for 50% off!
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode, we are discussing deep glute pain aka piriformis syndrome. It has sciatic-like symptoms and is often mistaken as such. We discuss what the piriformis is, the connections it has in areas of our body, and other ways you can work on that deep glute pain without stretching.
Movements to help:
Pelvic tilt breathing
Staggered hip hinge
Click here for Friends & Family Month Special!!!
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This conversation with Ahrianna of Remedy MT is really just a continuation of our coffee shop conversation. We cover so many things from chronic pain relief, injury rehabilitation, and her background and approach to her massage therapy practice which I thought was unique. We discuss the use of instruments for scraping and cupping in sessions and what a typical session with her looks like. The process of working with clients involves creating plans based on their individual needs and end goals. She also organizes some events in the local Sacramento area to check out.
IG: @Remedy MT
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I can't believe this is the 100th episode of The Resilient Body Podcast!!
I want to thank every one of you that have listened to, downloaded, or shared this podcast with your friends or loved ones. My goal is to give you as much knowledge and tools that I can so you can implement this is to your daily life. For this episode I decided to do something different and share with you the story of how Resilient Spine got started and my WHY for taking care of the moms that we do. Tune in to learn more about our story and what we have going on this month.
Friends & Family Month
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
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In this episode we are discusses the 5 main reasons why the typical chiropractic model was just not for me. When I am explaining to potential patients or just people out in the community about our unique process at Resilient Spine, their eyebrows always rise. They are interested and what could this rehab chiropractor possibly do with me for 1 hour. There is alot that can be accomplished in one hour and set you up for success in the world in our everyday life and I felt like I could give that quality of care in that 5 minute adjustment model. Tune in and learn my 5 reasons and why we are different.
P.S. Its Friends & Family Month where every new patient who comes into the office gets an evaluation and treatment session for $199 (Regular $295). Click the link in the notes and schedule a call so we can get you on the schedule.
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
In this episode we talk about our unique process at Resilient Spine. I’ve gotten questions about “how can we work with you?” or “I just can’t come in for an adjustment or soft tissue work?” Well this episode explains everything, how everyone has to start with a discovery call before coming into our office, to us deciding if we want to take you on as a patient, and then providing you a customized plan of care to achieve your goals. No 3x a week forever, or cookie cutter approaches. Needless to say, we are not your typical chiropractor and I want yall know exactly what the process is to work with us. Tune into this episode and learn more about our process and if you think you are a good fit for what we do.
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
This episode is inspired by conversations I have been having with patients in the office and moms around the Sacramento community. They are experiencing leaking, painful sex and just living life because it’s common, but it's not normal. We don’t know what we don’t know, and in this episode, we are discussing what your pelvic floor is, what it means to have a tight pelvic floor, and 4 signs to tell if you have a tight pelvic floor.
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
This is the first guest episode and it is a privilege to do it with someone who has become a dear friend, Dr. Kim Manlangit. She is the owner of Lakás Physical Therapy and a basketball coach at her alma mater. In this episode, we will be discussing Dr. Kim’s story of recovering from two ACL injuries, her different approach, and how we bonded over being minority female business owners. Tune in to learn more.
Contact Information:
Kim Manlangit, PT, DPT
Lakás Physical Therapy
Instagram: @lakaspt
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
This episode is inspired by conversations I have been having with patients and in the dms about restarting or getting on track for their health and wellness goals. Whatever those exercise or movement goals are for you I want to make sure you are still working towards hitting them and your body isn’t slowing you down. In this episode, we talk about the 5 keys to achieving your movement goals. Pick one and try it out for 7 days and see how your body feels.
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Today’s episode is all about reflection and wrap-up of 2023 for Resilient Spine. We will talk about things we have accomplished in 2023, pick a word of the year, and tell you about future plans coming up in 2024.
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
This episode is inspired by end of the year reflection. As we get closer to the end of the year I am wrapping up things looking at notes and data and I noticed some common trends that came across. It was these 3 areas of the body that tend to be most problem areas for patients in my office. I wanted to share those problem areas with yall, see if you can relate and take anything valuable to help you start working on that problem going into the new year. This episode im going to talk about the top 3 common problems i’ve treated in our office the last month and my top tips to improve them.
Movements to help:
Prone banded glute activation
Breathing with band
Scapular raises
T spine extension
SA push up
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Today’s episode is inspired by my 2 oldest patients. If I had a nickel for every time someone made a comment, “Oh, im just getting old” or “just don’t get old” I think i’d be rich. For some reason people have linked age with stiffness, aches and pains but thats not necessarily true. There are so many things that play a role in your body and how it functions as you get older and things you can do about it. In this episode we are going to talk about the 3 things you need to get stronger in your body as you get older.
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Episode notes:
This episode is inspired by moms who have come into the office with painful C-section scars. They range anywhere from 5 months postpartum to 5 years. Postpartum is forever yall and your body has changed since you gave birth but your C-section shouldn't be painful or numb in the end. It may be common, but it's not normal and there are things that can be done. In this episode, I am going to dive into what exactly is a C-section, things to work on, and movements to help
What you learn:
What exactly is a C-section
Things to help post-C-section
Movements to help
Movements to help:
C-section scar massage
Thoracic rotation
Prone press up
Diaphragmatic breathing
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Episode Notes:This episode is inspired by a recent patient with hand numbness. She has had carpal tunnel surgery on one wrist and doesn't want to have another. After an evaluation we learned that the symptoms were coming from her pec area and we were able to put her in a position where her numbness went away! Seeing how exciting and amazed she was, I knew there were people are there are may be dealing with something similar feeling like carpal tunnel is their only resort or that there is no resolution so you just have to live with it. Not true, tune into this episode as we discuss how hand numbness does not equal carpal tunnel syndrome, 3 key areas to assess for hand numbness, and some movements to help.
What you will learn:
3 key areas to assess for hand numbness
Link & Resources:
Ulnar nerve Flossing
Median nerve Flossing
Pec stretch
SA push up
Scapulas raises
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Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
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Episode notes:
Today’s episode is inspired by my recent travels. I made an Instagram story before we left giving information about what stuff I bring in my travel pack and what I use it for. I figured I share with you all my 3 tips on how to add rehab into your travel, that doesn’t have to involve going to the gym. When I travel I may not always make my way into the gym but I do some mobility and rehab on the floor of my room or maybe on the balcony over looking the beach, where ever feels good to you. Tune into this episode as we talk about 3 tips to help you add your rehab into your travel.
Link & Resources:
Glute bridge
Hip flexor march with band
Plank loaded toe extension
Lax ball on calf
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15 minute consultation call to chat about your goals and ways I can support you!
Connect with me on Instagram !
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Today’s episode is inspired by patients who have tight upper traps. Are you someone who feels like your upper traps or the top of your shoulder feels like rocks? This episode is for you. You’ve been stretching, and getting massages and it just offers temporary relief not never truly goes away. Maybe that’s not the answer, maybe your upper trap is weak. Today, we are going to talk about 3 reasons why your upper traps are always tight and give you some movements to help incorporate into your routine today
T spine extension
Diaphragmatic breathing with band
T spine rotation with rib grab
Prone T’s Y
SA Punch
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Today’s episode is inspired by patients who have tight upper traps. Are you someone who feels like your upper traps or the top of your shoulder feels like rocks? This episode is for you. You’ve been stretching, and getting massages and it just offers temporary relief not never truly goes away. Maybe that’s not the answer, maybe your upper trap is weak. Today, we are going to talk about 3 reasons why your upper traps are always tight and give you some movements to help incorporate into your routine today
What you will learn:
3 reasons why your upper traps are always tight
Link & Resources:
T spine extension
Diaphragmatic breathing with band
T spine rotation with rib grab
Prone T’s Y
SA Punch
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15 minute consultation call to chat about your goals and ways I can support you!
Connect with me on Instagram !
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Episode notes:
Today’s episode is inspired by a conversation that I had with Coach Hanni that started on instagram. We both have helped new moms along their postpartum journey whether that was nutrition and hormone advice or movement and pain. We found some common things that moms want help with after baby like fat loss, to look a certain way, or get back into their exercise or activity they were doing before baby. Sometimes that can do more harm than good especially without guidance or a plan. So we wanted to create an episode to talk about those common mistakes we see with new moms and give you some tips to help you work through them. If you are a new mom or have older kids this episode is for you, tune in to learn some things that can help you on your recovery after baby and get confident in your body.
Links to Resources:
Coach Hannie Instagram
Coach Hannie Website
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15 minute consultation call to chat about your goals and ways I can support you!
Connect with me on Instagram !
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Episode notes:
Today’s episode I wanted to take some time to explain a bit more what the process of working with us and how we operate our office. I am aware that we are not the typical chiropractic office but because you only know one version some people aren’t sure on what it is like to work with us. This episode we are going to discuss the process from the free consult call to your follow up visit. If you are someone who has been listening along on the podcast or following along on instagram and have been curious this episode is for you.
What you will learn:
Process of working with us
The “Big 3” our 3 big things we talk about in the consult call
Links to Resources:
Book a free consult call
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15 minute consultation call to chat about your goals and ways I can support you!
Connect with me on Instagram !
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Episode notes:
Today’s episode is inspired by another patient conversation around the pain/injury cycle. I have talked to multiple patients about how they are apart of this cycle with their repetitive aches and pains that seems to never go away and what they can do to get out of this cycle. Tune in to this episode to learn what the pain/injury cycle is and tips to help get out of it.
What you will learn:
What is the pain/injury cycle
Tips to get out of the cycle
Links to Resources:
Book a free consult call
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15 minute consultation call to chat about your goals and ways I can support you!
Connect with me on Instagram !
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Episode notes:
Today’s episode is inspired by a conversation I had with a local fitness coach who specializes in women and hormone health. We were discussing some common mistakes that we see with moms when it comes to movement and exercise post-baby due to the plethora of information thrown around the internet. After that conversation, I chose 3 main tips that I wanted to share with new moms specifically from 0-6 months postpartum who are ready to move their bodies again but not sure how to start or what they should be doing. Tune in to this episode to learn those tips and some resources to help.
What you will learn:3 tips for new moms to help return to exercise safely
Links to Resources:
Sac Root
Taproot Midwifery
Nurse Midwife
Doula
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15 minute consultation call to chat about your goals and ways I can support you!
Connect with me on Instagram !
Book your free 30-minute discovery call to chat about your goals and ways I can support you!
Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com
Episode notes:
Today’s episode is inspired by a conversation that we about reasons we have heard from our patients and clients of why they cant workout. We decided to do an episode to discuss tools to help overcome those reasons and get you physically and mentally ready for your movement.
What you will learn:
3 reasons why people say they can't workout
Tools to help you overcome those reasons
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15 minute consultation call to chat about your goals and ways I can support you!
Connect with me on Instagram !
Episode notes:
Today’s episode is inspired by patients who have been dealing with SI joint pain whether they are pregnant or 10 years postpartum. Whether you think or have been told its stuck or “out of place” this episode we are going to discuss what is the SI joint, 3 things to start focusing on, and movements to help.
What you will learn:
What is the SI joint
3 things to start focusing on
Movements to help
Links to Resources:
Side plank with clamshell
Standing leg raises
Banded glute bridge
Cook hip lift
Resisted cat/cow
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15 minute consultation call to chat about your goals and ways I can support you!
Connect with me on Instagram !
Episode notes:
Today’s episode is inspired by patients who have been dealing with some issues while running. Whether they are running for a triathlon, for fun outside, or in their orange theory class there are 5 common things that I tend to talk to my moms about adding into their routine. Tune into this episode as we talk about the 5 things you need in order to be pain free while running.
What you will learn:
5 essential components you need apart of your running training
Movements to help
Movements:
Single Leg glute bridge
Half kneeling to stance
Split stance pallof press
Pallof press
Bird dog
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Episode notes:
Today’s episode is inspired by conversations I am having in the office. People with low back pain come into the office and they tell me that they have been working on their core with no change. When I ask what they are doing for it it’s the same common exercises and when I ask them to show me we determine that they aren’t using proper bracing techniques to get the most out of their core exercises. Tune into this episode as we go over a common weakness and some ways to help.
What you will learn:
A common weakness
3 ways to help improve that weakness
Movements to help
Movements:
Half kneeling lift
Pallof press
Diaphragmatic breathing in quadruped
Deadbug progression
Bird dog
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15 minute consultation call to chat about your goals and ways I can support you!
Connect with me on Instagram !
Episode notes:
TToday’s episode is inspired by a diagnosis that alot of new patients have mentioned recently and thats disc bulge. Either they got diagnosis by their primary with a disc bulge or because if the internet they self diagnosed. This leads to education that we go over in our appointment if someone mentions this term. We are going to talk about what is a disc bulge, 3 things you need to know about disc bulges, and movements to help
What you will learn:
What is a disc bulge
3 things you need to know about disc bulges
Movements to help
Links to Resources:
TrA activation
Glute activation
Prone press up
Side Plank from knees
Bird dog
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15 minute consultation call to chat about your goals and ways I can support you!
Connect with me on Instagram !
Episode notes:
Today’s episode is inspired by patients with painful or impinged shoulders. If you are struggling with shoulder pain there are 3 main areas you should address and see what changes in your body. The majority of the time shoulder pain can come from muscular imbalances or biomechanical dysfunction like the shoulder blade not moving like it should because of those shoulder knots etc. Tune in and learn the 3 things you should work on to help with your shoulder impingement and some movements to help.
What you will learn:
What muscles are involved
3 things to work on
Movements to help
Links to Resources:
Pec stretch
Prone Ts
Prone Swimmers
SA punch
Quadruped breathing
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Episode notes:
Today’s episode is inspired by patients who have breathing dyfunction or just poor strategies to bracing their core. Most of the time when I ask someone to brace their core they immediately hold their breathe. Well that is a poor substitution for core bracing, you can’t build strength and stability off of that. There are plenty more poor substitutions to core bracing and we will discuss 3 of them in this episode and give you some movements to help.
What you will learn:
3 poor substitutions for core bracing
Movements to help
Links to Resources:
Diaphragmatic breathing
TrA Activation
Quadruped breathing
Crocodile beathing
RNT core hold
Glute activation
Ep. 14: What is the core
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Episode notes:
Today’s episode is inspired by many shoulder patients I’ve seen lately. New or old injuries including pain in the front of the shoulder and lifting the arm above 90 degrees. Shoulders can be tricky but with further assessment, we can get closer to the root cause for these women shoulder impingement but where it was coming from and their plans were different. If you’ve been diagnosed with shoulder impingement tune into this episode and learn more about what it is, what structures are involved, the biggest thing to work on to help, and some movements to help.
What you will learn:
What is shoulder impingement and what structures are included
The biggest thing to work on to help your impingement
Movements to help
Links to Resources:
Diaphragmatic breathing
SA Punch
Serratus scoop
Floor Angels
Scapular raise
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Episode notes:
Today’s episode is inspired by patients experiencing low back pain and/or sciatica and finding it hard to sleep without pain. I always tell patients there is no perfect position to sleep in, it is truly whatever is comfortable for you, and if you are finding that a position that use to be comfortable for you is no longer comfortable then its time to switch it up and see what you need to do to lower that pain sensitivity. Tune into this episode as we talk about my top 2 sleeping positions for low back pain and sciatica
What you will learn:
Top 2 sleep positions
1 of the worst sleep positions
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Episode notes:
Today’s episode is about hip shifts during squats. This episode is inspired by some patients I’ve seen this in during their movement assessment. They had different reasons why they shifted that we determined through an assessment, which led us to decide where to start and what to include in their daily movement programming. Tune in to learn reasons why you could be shifting, what muscles are involved, and movements to help.
What you will learn:
Reasons why you could be shifting
What muscles are involved
Movements
Links to Resources:
Ankle Mob
Glute bridge
Clamshell
Assisted Hip airplane
90/90 hip thrust
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is all about tension headaches aka stress headaches. This episode is inspired by patients who have been living with frequent tension headaches and was tired of living on Advil or Tylenol to help. They realized that over-the-counter medications were just bandaids and were concerned about long-term effects. In this episode, we will discuss some of the things I educated the patients on when it comes to what tension headaches are, some preventative techniques, and some movements to add to their daily routine to help. If you are someone who has been struggling with tension headaches and want to know some alternatives tune into this episode.
What you will learn:
What are tension headaches?
Preventive techniques to help
Movements to help
Links to Resources:
Diaphragmatic breathing
Chin retractions
Suboccipital on foam roller
Lax ball on traps & levator scapula
Thoracic extension
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is about TOS, also known as Thoracic Outlet Syndrome. This episode is inspired by a recent patient who has been dealing with TOS for over a year. They recently just diagnosed her with it up until this point she was being treated for carpal tunnel syndrome and looking at surgery. I hear so many stories like this some before, some after they receive carpal tunnel surgery and still have issues. Maybe it wasn’t carpal tunnel at all make it was coming from your thoracic outlet. Tune into this episode to learn what TOS is, 3 areas of the body where you could be entrapped and movements to help.
What you will learn:
What is TOS?
What 3 areas to focus on in your body to help?
Movements to help
Links to Resources:
Diaphragmatic breathing
Median Nerve Floss
Ulnar Nerve Floss
Thoracic Extension
Scalene Stretch
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is for my people who are experiencing sciatica. This is a diagnosis that I hear about frequently in my office and people have been experiencing it for months or even years. This is also a term I hear thrown around alot describe leg pain and sometimes we determine it isn’t sciatica. In this episode we will be discussing how to know if you have sciatica, daily strategies to help and movements to add to your routine.
What you will learn:
How to know if you have sciatica
Daily strategies to help
Movements to help
Links to Resources:
Diaphragmatic breathing
Crocodile breathing
90/90 stretch
Banded cat/cow
RNT Deadbug hold
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by this term I’ve heard recently in the office, and that's “loosey goosey”. I’ve had multiple patients tell me that they were told those words to describe their hips. All were moms whose kids range from 1 year to 19 years old. Though some had mobility issues, everyone had hip stability problems. So we worked on hip control and coordinating that with deep core muscles. Tune into this episode as we talk about ways to stabilize your hips to feel stronger and in more control of your body.
What you will learn:
Range of motion & function of the hip
How to activate muscles surrounding the hip
Movements to help with hip stability
Links to Resources:
Glute activation
Banded glute bridge
Side plank clamshell
Standing clamshell
Bird dog
90/90 internal lift
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Connect with me on Instagram !
Today’s episode is inspired by conversations I’ve had with patients who are experiencing low back pain and most of our work has been done on their hips. Restriction or tightness in your hips could be causing dysfunction in your low back leading to trigger points in your low back, low back pain or flare ups. If you are someone who has tight hips and chronic low back pain this episode is for you. Tune in to learn about the connection between your low back and hips, limiting factors, and movements to help.
What you will learn:
Connection between low back and hips
Limiting factors of the hip
Movements to help
Links to Resources:
Lax ball in quads
Lax ball on TFL
90/90 progression
Hip Internal rotation
Hip hinge with dowel Rod
Deadbug Marching
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by a great deal of low back patients in the office recently. Some have pain and some just have this chronic low back tightness. They have tried stretching, massage, rolling it out etc and nothing seems to loosen it up on make it feel better. In this episode we discuss low back tightness and how tight can mean weak. Tune in as I give you 3 tips that help your tight low back that are not stretching.
What you will learn:
3 tips to help your low back tightness
Movements to help
Links to Resources:
Diaphragmatic breathing
Deadbug
Side plank
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Connect with me on Instagram !
Today’s episode is inspired by a great deal of low back patients in the office recently. Some have pain and some just have this chronic low back tightness. They have tried stretching, massage, rolling it out etc and nothing seems to loosen it up on make it feel better. In this episode we discuss low back tightness and how tight can mean weak. Tune in as I give you 3 tips that help your tight low back that are not stretching.
What you will learn:
3 tips to help your low back tightness
Movements to help
Links to Resources:
Diaphragmatic breathing
Deadbug
Side plank
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by low back patients and the 3 main regions that they have symptoms. When people come into the office they point at their back but also at the front of the hip, outside of the hip, or even the inner thigh. All of the regions are having issues related to their low back pain. We assess to determine which one and then I provide some movements to only help stretch that area but work on controlled mobility in that area. Tune into this episode as we talk about the 3 regions of your body that are related to low back pain and some movements to work on each.
What you will learn:
3 regions of your body affected by low back pain
Movements to help the low back
Links to Resources:
Hip flexor stretch
Hip flexor eccentric
Knee airplane
Side plank
Adductor rockback
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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In this episode we are talking with Wendy, a local personal trainer and competitive athlete who is big in the educational space when it comes to size inclusion. Topics like diet culture, fatphobia, weight bias, and advocating for yourself.
Links & Resources:
Wendy’s IG
www.myjamm.rocks
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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In this episode, we are discussing piriformis syndrome. If you have chronically tight hips, deep glute pain, tingling down your leg or thigh, or just feet rotated outward this is for you. Tune in to learn what piriformis syndrome is, what exactly is the piriformis and what does it, and things you can do to help.
What you will learn:
What is piriformis syndrome?
What is the piriformis and what does it do?
Things you can do now to help
Links & Resources:
90/90 hip hinge
Tripod foot
Quadruped bracing
Side plank with clamshell
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Connect with me on Instagram !
Disc bulges or herniations are not the end of the world. Still, there are things you need in order to truly heal your disc issues. If you have ever been told you had a disc bulge or have been fearful of movement from your low back, this episode is for you! Tune in as we talk about what a disc herniation or bulge is, what causes them, 2 things you need to heal one, and movements to help.
What you will learn:
What is a disc herniation or bulge
What causes a disc herniation
2 things you need to heal one
Movements to help
Links & Resources:
Diaphragmatic breathing
Crocodile Breathing
Prone press up on elbows
Prone press up
Side plank from knees
Curl ups
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Do you look in the mirror and notice a neck hump? A common question I get from patients with neck pain is can I help them get rid of their neck hump or hunchback. To some, it’s not really a big deal but to others, they feel self-conscious about it. The great thing is there are things you can do to start working on it. Tune into this week's episode and learn how that neck hump is formed, what you need to do to correct it, and give you movements to help.
What you will learn:
Hows it formed and what causes it?
Things you need to correct it
Movements to help
Links & Resources:
lax ball on wall
Thoracic extension over foam roller
Wall Angels
Prone Y’s & Ts
Quadruped Y’s
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by conversations I’ve had with patients about hip impingement. Feeling that pain or pinch in your hip when squatting, walking up the stairs, or simply just bringing your knee to your chest? This episode is for you. Hip pain or impingement is something that can be resolved with the right plan of action. Tune in to learn what hip impingement is, why hip mobility and core stability are important, and movements to start addressing them today.
What you will learn:
What is hip impingement?
Why hip mobility and core stability are important
Movements to help address hip impingement
Links & Resources:
Diaphragmatic breathing
90/90
Adductor rockback
Side plank clamshell
Lateral hip mobilization
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode we will be discussing the IT band. This is inspired by people I see rolling their IT band out or experiencing tight IT bands and stiffness but things they are doing are not creating change in that IT ban area. We are going to talk about what the IT band actually is, what is IT band syndrome, and ways to help with IT band tightness
What you will learn:
What is the IT band?
What is IT Band syndrome?
Ways to help
Links & Resources:
Clamshell
Side lying TFL
Glute bridge with band
Quadruped rockback
Side steps
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode we will be discussing the SI joint. This episode is inspired by patients who have described their pain to me as SI joint being “stuck” or “out of place.” We are going to talk about what the SI joint is, what things i typically see with patients with SI joint pain or dysfunction, and ways to help your your SI joint pain now.
What you will learn:
What is the SI Joint?
Things I see with patients with SI joint pain or dysfunction
Ways to help your SI Joint dysfunction
Links & Resources:
Diaphgramatic Breathing
Glute bridges with squeeze
Bird dog
Clamshells
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode we will be discussing the low back. In today’s world 80-85% of the population has low back pain and the majority of those are people who work deskbound jobs that require a lot of computer work. Today, we will talk about why you have low back pain while sitting, give you some things you can do outside of work to help as well as some movements you can incorporate into your movement routine today.
What you will learn:
3 reasons why you have low back pain when sitting
Things you can do outside of work
Movements to help
Links & Resources:
Prone press up
Thoracic extension
Hip extension on Foam roller
Hip flexor stretch
Supine pallof press
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode is inspired by an Instagram conversation. A follower asked me what she should do when she is constantly having tension in her neck and shoulder blades after standing or sitting for long periods of time. She works at a desk for hours and experiences daily aches and pains but really wants to focus on relaxing. If you can relate to this, this episode is for you. Tune in to learn what muscles are involved in that tension carried in your neck and shoulders, which muscles need stretching vs strengthening, and lastly ways to address that tension today.
What you will learn:
What muscles are involved
What needs to be stretched vs what needs to be engaged
Ways to start addressing those areas today
Links & Resources:
Diaphragmatic Breathing
Serratus Anterior push up
Pec Step Out
Thoracic extension
Supine double chin
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is inspired by patients I have seen with tight hips who who are constantly stretching with no change. Just because something is tight does not mean it needs to be stretched and I see that a lot in the hip flexors. Tune into this episode to learn what the hip flexors are, things that could be contributing to your tight hips, and ways to start addressing them.
What you will learn:
What are the hip flexors
Things that could be contributing to your tight hips
Ways to start addressing them
Links & Resources:
Heel Slides
Active hip flexor stretch
Psoas march
Deadbug with the wall
Side plank with clamshell
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode we will be discussing low back pain one essential part of the body that is often overlooked but can be very effective in recovering from your low back pain. Even though you may be experiencing pain and aches in your low back there are other parts of the body that need to be addressed in order to relieve that pain for good. So much more than just working on that area, we have to check above and below. Tune into this episode to learn one thing that could be essential to healing your low back.
What you will learn:
What makes up the thoracic spine?
Mobility vs Stability
The connection between your low back and upper back
Links & Resources:
Diaphragmatic breathing
T spine rotation on wall
Thoracic extension over foam roller
Thread the needle on foam roller
Resisted Cat/cow
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode we are discussing recovery. Recovery is much more than just stretching, yoga, or even a sauna there are other things you can be doing intentionally on a daily basis to ensure your body is recovering and ready for whatever tasks you throw at it the next day. Tune into this episode to learn my 3 tips that you can start today to help your body’s recovery be more effective.
What you will learn:
What is included in recovery?
3 tips to help with your recovery
Movements to add to the active recovery routine
Links & Resources:
Diaphragmatic breathing
Sciatic nerve floss
Hip switches
Resisted Cat/cow
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode we will be discussing strength training, how to recover and how these can together can set you up for longevity in your training and health. This episode is inspired by the start of the new year. The beginning of the year women are going to be hitting workout classes and training hard, but so many things go into making sure that you can sustain the training schedule you want. Today, we will be discussing establishing a relationship with strength training, how to recover well and how these can set you up for longevity and sustainability in training.
What you will learn:
What is strength training and its importance?
Tools to use to recover outside the gym
Ways to help sustain your training for long term
Links & Resources:
Ty’s instagram page
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode has some reflection and wrap-up of 2022 for Resilient Spine, goal setting with some things you can think about when it comes to your goals going into the new year, and tell you about the plans and opportunities coming up in 2023.
What you will learn:
Reflection on year 2022
Tips for goal setting going into 2023
Plans for the future
Links & Resources
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by conversations I’ve had with patients around the holiday season and possible travel plans and some tips to ensure they are taking care of themselves and their bodies as much as they can during this time. Tune in to learn 5 tips to take care of your body during the holidays.
What you will learn:
5 tips for the holiday seasons
5 movements you can do anywhere
Links & Resources
Diaphragmatic breathing
Pec Step out
90/90 hip mobility
Half kneeling flexor stretch
T spine rotation
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode we are answering the question about insurance and if we take it at Resilient Spine. I feel we are so accustom to the typical insurance model, that when people ask me that question and its a no they dont want to hear anything else. However, the typical insurance model hasnt worked for so many people but yet they get trying it and most of the time remain in this pain cycle and dependence on other providers. Today, we are going to talk about how insurance works, why full transparency is important in your care, and how it allows you to play an active role in your care.
What you will learn:
How insurance works (copay vs coinsurance vs dedutible)
2 reasons why we choose not to partipant in insurance model
Resources & Actionable steps
Read your insurance card
Check out your benefits online
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode we are discussing why your hamstrings are chronically tight. If you are someone who stretches or foam roll your hamstrings all the time with no change this episode is for you. Learn if the hamstring tightness you are experiencing is just the sensation of tightness or is there a physiological tightness in the muscle, what could be causing the tightness and some movements to help.
What you will learn:
Sensation of tightness vs physiological tightness
What causes the tightness?
Movements to help
Link & Resources:
Sciatic nerve floss
Hamstring mob
Active hamstring stretch
Diaphragmatic breathing
RNT core activation
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode we are discussing 3 ways to work on your feet. There are 26 joints in your feet and they can be addressed to help you have a better connection to the ground which directly affects the brain and nervous system. If you are having foot problems like plantar fasciitis, heel pain or even bunions tune in to this episode and learn how changing your environment for your feet can help tremendously.
What you will learn:
3 ways to work on your feet
Movements to help
Link & Resources:
Toes against the wall
Big toe slider
Calf raises
Towel grabs
Foot stability
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode, we are discussing involuntary leaking, aka urinary incontinence. This episode is inspired by conversations I’ve had with moms about their pelvic floor issues something that continued to come up was urinary incontinence, and they have been living with it for years. Today, you are going to learn what urinary incontinence is, things you may be experiencing, and some movements to help.
What you will learn:
What is urinary incontinence?
Things you may be experiencing
Movements to help
Link & Resources:
Diaphragmatic breathing
Quadruped breathing
Crocodile breathing
T spine grab rotation
RNT hooklying
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode we are discussing the pelvic floor and its connection with the core. More importantly what is the pelvic floor and its importance. This is inspired by conversations I’ve had with moms who are living with pelvic floor dysfunction, incontinence, incomplete emptying, pelvic pain, hip pain etc. Most moms think pelvic floor dysfunction is the price to pay for having a kid but its not, there are options. Tune into todays episode to learn more about the pelvic floor and some movements to add to your routine to help.
What you will learn:
What makes up the pelvic floor
Common pelvic floor problems
Movements to help
Link & Resources:
Diaphragmatic breathing
RNT marching
Spilt stance pallof press
Frog stretch
Quadruped breathing
Bird dog
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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In today’s episode, we are discussing the difference between the abdominals, which most people think of as the sexy 6-pack muscles, and the core. Learn how to manage pressure in the core to help with things like low back pain and diastasis recti and get some movements to help activate all of your core.
What you will learn:
Difference between the abdominals and the core
How managing pressure within the core can help with issues like low back pain and diastasis recti
Movements to help work on your core
Link & Resources:
Diaphragmatic breathing
Curl up
Pallof press
RNT marching
Side plank
Static core hold
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by conversations I’ve had with patients as well as a personal experience about tight bras. Tight bras could be a factor in your breathing, shoulder knots, posture, and even body pain. Listen in and learn some limitations your bra could be causing, some tips you can do to help, and some movements to help combat that bra-wearing.
What you will learn:
Limitations your bra could be causing
Everyday tips you can do to help
Movements to help
Link & Resources:
Diaphragmatic breathing
Crocodile breathing
Pec stretch
T spine rotation on wall
T spine rotation with rib grab
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by some knee pain or discomfort I have been noticing with patients. Whether that is a surgery they had years ago that it only bothers them from time to time to someone who knee has always felt out of alignment. They have been living with this knee issues making things harder like sitting for long periods of time and then standing up, getting up and off the floor, walking up stairs, or squatting or running. If you are someone who can relate, this episode is for you. Tune in as we talk about the muscles that affect the knee, movements to pay attention to with your knee collapse, and movements to help.
What you will learn:
Muscles and joints that affect the knee
Movements to pay attention to with your knees
Movements to help
Link & Resources:
Standing clamshell
Tibial rotations
Ankle mobility
Hip flexor lifts
TFL raises
Frog stretch
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by a ton of education i’ve been doing around breathing with my patients. Breathing is something I check with every patient and I am learning that even though you do it every day alot of people have a breathing dysfunction. This episode we will talk about ways to know if you need to work on breathing, breathing signs I look for in patients, and some movements to help optimize your breathing.
What you will learn:
Signs you need to work on breathing
Things I look for in patients for a breathing dysfunction
Movements to help optimize your breathe
Link & Resources:
Diaphragmatic breathing
Crocodile breathing
Quadruped breathing
Half kneeling breathing
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Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by patients who have come to see us with hip pain or issues. Though some had mobility issues, everyone had hip stability problems. Teaching them how to control their hip movement has helped in so many other places in their body like their SI joint, low back, and even knee. Tune into this episode as we talk about ways to gain control of your hips so you have better hip mobility, great stability and control, and learn some movements you can add to your routine to keep those hips healthy.
What you will learn:
Why having full range of motion and mobility in the hip is important
How to activate and control hip muscles and other connections
Movements to work on to stabilize your hip
Link & Resources:
Adductor Rockback
90/90 external stretch
Glute exercise on the wall
Clamshell
Standing clamshell
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Join the waitlist for the Low Back Resilience Program
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode is inspired by conversations i’ve had with patients that spent so much time and money on imaging to not find any answers to their problems or to next stop was surgery. I wanted to share with yall a few points I make clear to patients so they understand they are not their MRI. Learn what the difference between xray and mri,why you shouldnt rely solely on MRI, and some movements to help relief that low back pain
What you will learn:
Difference between xray vs MRI
Why you should not rely on MRI
Movements to relieve some low back pain
Link & Resources:
Diaphragmatic breathing
Supine Sciatica flossing
90/90 external stretch
Crossover Stretch
Prone Press up
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Join the waitlist for the Low Back Resilience Program
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
This episode is inspired by people who have are going back into the office and working at there desk. You may have had a routine being a home and having opportunity and space to take breaks and do some type of movement but now you want to know what things you can do at the office to help your low back with the space you have. Tune in and learn what the “perfect” posture is at work, why your low back is bothering you and things you can do to relieve that nagging low back pain at work.
What you will learn:
The “perfect” posture
Why your low back could be bothering you
Things you can do to relieve your lo back at work
Link & Resources:
Diaphragmatic breathing
Seated cat camel
Standing thoracic rotations
Desk lat stretch
Brugger hold
Standing lumbar extension
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode is inspired by questions and responses in the email and dms asking what the top core exercises to help the low back. Everybody is different, but generally, I wanted to share with you all my 5 go-to core exercises to help with low back pain and stiffness.
What you will learn:
Why the core is so essential for your low back
5 movements for low back pain
Link & Resources:
Diaphragmatic breathing
Curl up
Side plank
Palof press
Chop and lift
Join The Core Connection a FREE 3 part video training series to help you connect and use all parts of your core to reduce your low back pain and stiffness
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is about low back pain triggers. Yes, it’s great to know what movements are the best to do to strengthen your low back, but it also is important to know what triggers your pain. This episode will educate you on what your pain triggers are, how to figure out what triggers your low back pain, and then some movements to master to help with your pain triggers.
What you will learn:
Importance of knowing your pain triggers
How to determine your low back pain trigger
Movements to train those pain free movements
Link & Resources:
Core RNT breathing
Tall kneeling hip hinge
Hip hinge row
Hamstring hinge
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is about sciatica. Sciatica is something I believe is getting neglected because it’s “common.” There are too many people walking around with sciatica thinking they have to live with it for the rest of life and there are ways to start working on it today. This episode will educate you on what sciatica is and give you some strategies and movements so you can relieve your sciatica.
What you will learn:
Is it Sciatica
Strategies to help with sciatica
Movements to help relieve sciatica symptoms
Link & Resources:
Diaphragmatic breathing
Crocodile breathing
Sciatic flossing
90/90 external rotation stretch
Prone baby lift
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is inspired by multiple patients I have been helping with the numbness in their hands. Some dismiss this numbness because they work from a desk or have been feeling it for so long that they just live it. There are reasons why your arms and hands go numb and plenty of things you can do to help. If you are experiencing this, tune into this episode and learn what happens when numbness occurs, things that may be causing your numbness, and some movements to help.
What you will learn:
What happens when numbness occurs
Things that may be causing your numbness
Movements to help
Link & Resources:
Scalene Stretch
Pec Step Out
Lat stretch
Prayer Stretch
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is inspired by my recent work with a few patients who have noticed during activities like running, squatting, or lunging their knees collapse in and causing knee pain and discomfort. If you are someone who can relate, this episode is for you. Tune in as we talk about the muscles that affect the knee, movements to pay attention to with your knee collapse, and movements to help.
What you will learn:
Muscles that affect the knee
Movements to pay attention to with your knees
Movements to help
Link & Resources:
Side steps with resistance
Clamshells with band
Adductor rockback
Frog Stretch
TFL sidelying
Thank you so much for listening to The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is inspired by the weights belts I have been seeing on my instagram timeline. Women use weight belts to lift and do not use their natural weight belts, their core. In this episode, we will talk about what your core consists of, how to use your core as a natural belt, and movements to help activate each of those core muscles.
What you will learn:
What does your core consist of
How to use your core as your natural belt
Movements to help activate those core muscles
Link & Resources:
Curl up
Diaphragmatic breathing
Half kneeling pallof press
Half kneeling Chop & lift
Quadruped breathing
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode is inspired by a good chunk of new clients who have come in with their chief complaint being low back pain. They came in with the same complaint; however, their reasons and the underlying root cause of their low back pain were different. One size does not fit all which is why I am huge on an individualized plan but if you are experiencing low back pain here are 3 reasons why it could be happening and some movements to get you started.
Link & Resources:
Curl up
Hip flexor stretch
Diaphragmatic breathing
Glute bridge
Hip extension on foam roller
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by an important joint in our body that rarely gets taken care of. The big toe is so important when it comes to everyday movements and it is constantly being compressed in the shoes that you wear. Tune into today’s episode to learn about the function of the big toe, why big toe movement matters, and some movements to help train that joint.
What you will learn:
The function of your big toe
Why your big toe movement matters
Movements to help your big toe
Link & Resources:
Big toe sliders
Heel drop
Kneeling on toes
Big toe resistance band
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode is inspired by a suggestion from someone and once they slide into the inbox I thought about so many people that tell me about their low back spasms and they have no idea what happened. Your low back flare-up didnt just happen, it was a build-up of incorrect repetitive movements over time, and eventually, it's the straw that broke the camel's back. In this episode, we will discuss what is happening with low back spasms, things that can contribute to your spasms, and movements to help relieve them.
What you will learn:
What happens when your low back spasms
Things that contribute to your low back spasms
Movements to help relieve that spasm
Link & Resources:
Diaphragmatic Breathing
Curl up
Resisted toe drag
Side plank with knees
QL Stretch
Heel Slides
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is inspired by more of my moms getting outside and running more and coming in with tight calves. They have been running a little bit before but haven’t run the mileage or as often as they are now. They are experiencing tight calves and wondering what they can do. If you can relate, listen to this episode where we talk about the function of the calves, reasons why your calves are tight, and movements to include and pre and post-running movement routine. Listen in to learn what ankle mobility is, the importance of it in everyday life, and movements to help address your ankle mobility.
What you will learn:
The function of the calves
Reasons why your tight calves
Movements to help your tight calves
Link & Resources:
2 up and 1 down calf stretch
Loaded calf stretch
Butt scratchers
Soleus Stretch
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode is inspired by all the stiff ankles that I have been seeing with clients. Clients have told me that have always had stiff ankles but that’s not an excuse. Stiff ankles may not seem like that big of a deal but when it comes to everyday movements like walking or squatting your ankles can restrict you from those movements safely. Listen in to learn what ankle mobility is, the importance of it in everyday life, and movements to help address your ankle mobility.
What you will learn:
What is ankle mobility
Importance of ankle mobility
Movements to help your ankle mobility
Link & Resources:
Ankle mob with band
Ankle mob with dowel
Squat rocks
Loaded calf stretch
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode is inspired by something I see frequently with clients and just people walking down the street and that’s booty butt aka anterior pelvic tilt. It is not a diagnosis but it is something that commonly leads to low back pain and there are ways you can address it on your own. Listen to this episode and learn what booty butt is, what causes Anterior pelvic tilt, and movements to help.
What you will learn:
What is booty butt aka anterior pelvic tilt
Causes of Anterior Pelvic Tilt
Movements to help your booty butt
Link & Resources:
Diaphragmatic breathing
Hip Flexor Stretch
Deadbug Marching on the wall
Pelvic Tilt
Half kneeling pelvic tilt
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode is inspired by some of my running mamas coming in with IT band pain. Along with educating them on what the IT band is and what it does, I also provide movements that help relieve their pain and prepare their body and get them back to running the miles they want. Listen in to learn the function of the IT band, what aggravates it, and movements to help relieve it.
What you will learn:
The function and location of the IT band
What aggravates the IT band
Movements to relieve that IT band pain
Link & Resources:
Hip Flexor Stretch
Clamshells
Standing leg raises
Glutes against the wall
TFL Sidelying raises
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode is inspired by conversations I have been having with clients about how to train their breathing and how to brace their core and one concept that always comes up is 360 degree breathing. In this episode you will learn why breathing with the diaphragm is important, what 360 degree breathing is, and ways to train your breathing in your everyday life.
What you will learn:
Importance of diaphragmatic breathing
360 degree breathing
Movements to train your breathing
Link & Resources:
Diaphragmatic breathing
Quadruped breathing
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
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Today’s episode was inspired by a question from clients, “what is the perfect posture?” With all the sitting for work, even with the new changes and investment into their work environment with better chairs and desks, they are wondering why they still have aches and pains. In this episode, we will talk about what the perfect posture is, and discuss what postural muscles to stretch vs strengthen and movements to do to address your posture.
What you will learn:
What is the “perfect posture”
What muscles to stretch vs what muscles to strengthen
Tips and Movements to help with postural muscles
Link & Resources:
Diaphragmatic breathing
Brugger hold
Pec Step out
Wall Angels
Lat stretch
Chin retractions
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode inspired but something I see frequently whether in the office or someone sliding in my dms asking what they can do when they have a kink in their neck. I am going to share some suggestions of some things you can do for some relief, what actually happens when you have a kink in your neck, and give you some tips on how you can prevent it from happening so much.
What you will learn:
What is a kink in your neck
Movements to help offer relief
Tips to help prevent kinks
Link & Resources:
Lax ball on the floor
Supine neck double chin
Scalene stretch
Chin retractions
Supine neck activation
Ep. 7 Heat vs Ice
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
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Today’s episode we are discussing mobility, the difference between mobility and stability, why we need both, and, the top 3 mobility complaints I get from clients and some movement I have provided to them to help.
What you will learn:
What is mobility
Difference between mobility vs stability
Top 3 complaints of mobility I get from clients and movements to help those areas
Link & Resources:
Hip:
Hip flexor stretch
90/90
Low back:
Cat/cow
Thoracic extension
Lat stretch
Neck:
Brugger hold
Thoracic rotation
Pec Step up
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is inspired by a handful of recent clients who have had some complaints about upper back stiffness. Stiffness can also mean weak so we go over ways to relieve your stiffness that are more than stretching it out. This is a general explanation of why your upper back can be stiff and I will provide you with 5 movements I prescribed in resilience programs.
What you will learn:
What muscles & bones make up the upper back
Why your upper back feels stiff
How to start addressing it
Link & Resources:
SA Push up
Thoracic extension
Thoracic rotation
Chin Retractions
Pec Step up
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is inspired by what I have been teaching my clients about their shoulder blades. I have had a handful of new clients lately coming in with issues that are all stemming from their inability to use their shoulder blade correctly. Once we started working on that, their complaints started changing within the first week. In this episode, you will learn some things I educate my clients on when it comes to exactly what their shoulder blade is, describe some common things that can be happening in your body that could involve the shoulder blade and some ways to train it effectively.
What you will learn:
What is the shoulder blade aka scapula
Describe some common things that can be happening in your body that involve the shoulder blade
Ways to train it effectively
Link & Resources:
SA Push up
Scapular reach
Reach, roll, lift
SA push w/ KB
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Have you been told your glutes are turned off? Today’s episode is inspired by a recent instagram post that blew up and spoke to so many people that I decided to expand on it in an episode. We are talking about glute amnesia or as I call it “dead ass”. What exactly is gluteal amnesia, some causes of dead ass, and ways to start addressing your glutes today.
What you will learn:
What is gluteal amnesia aka dead ass syndrome
Some causes of gluteal amnesia
Ways to start addressing it
Link & Resources:
Hip extension on Foam Roller
Glute bridge + band
Clamshell
Resisted Toe Drag
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode we are discussing pinched nerves in the neck. Numbness, tingling, or radiating pain? Take a listen to this episode as we discuss exactly what a pinched nerve is, things you may be experiencing, and ways to start addressing it today to get some relief.
What you will learn:
What is a pinched nerve
Things you may be experiencing with a pinched nerve
How to start addressing it
Link & Resources:
Median n. Floss
Scalene Stretch
Ulnar n. Floss
Radial n. Floss
Schedule a New Client Evaluation for Friends & Family month
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode we are discussing carpal tunnel syndrome. Do you experience numbness or tingling into your wrist and hands, this episode is for you. We are going to talk about what exactly carpal tunnel syndrome is, what are some things that can cause it and provide you some actionable steps you can implement today into your daily routine to start offering some relief from the comfort of your own home.
What you will learn:
What is it?
Causes of it
Ways to start address it today
Link & Resources:
Median n. Floss
Scalene Stretch
Pec stretch
Wrist mobility
Schedule a New Client Evaluation for Friends & Family month
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is about hip mobility. How many of you have tight hips? How long have they been that way? Learn ways to improve your hip mobility to prevent future or help with your current low back aches and pains.
What you will learn:
Importance of hip mobility for everyday life
How your tight hips are affecting your low back
Things you can do to help your hip mobility
Link & Resources:
90/90 progression
Internal rotation with Foam Roller
Register for the Free Hip Mobility Workshop
Schedule a New Client Evaluation for Friends & Family month
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is all about plantar fasciitis. I have worked with dozens of clients to resolve their plantar fasciitis. Most of them tell me that this is something that they have been told to live with or failed treatments so they have been living with it for years. Can you relate? This episode is educating people with this issue that it is resolvable and we will talk about what Plantar Fascitis actually is, some common causes of it and i’ll provide you some ways to work on it.
What you will learn:
What plantar fasciitis is
Common causes of it
Ways to work on it
Link & Resources:
Toes on the wall
Big toe sliders
Heel drop with big toe
Towel grabs
Ep. 7 Heat vs Ice
vivobarefoot.com click here to use the Referral code for a discount
Schedule a New Client Evaluation for Friends & Family month
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is inspired by the number one thing I work on with every client I see and that is the core. When I ask people to brace the first thing they do is suck in their stomach and hold their breath. Once I see that I know we have some work to do and educating about their core is included in that. In this episode, you will learn some things I educate my clients on when it comes to exactly what their core is, how to use it properly and some ways to train it effectively which will include some of my go tos for core movements.
What you will learn:
What is the core?
How to use your core properly
Ways to train it effectively
Link & Resources:
Diaphragmatic Breathing
Curl up
Palof press
Side plank
Quad breathing
Plank from knees
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Schedule a New Client Evaluation for Friends & Family Month
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode is inspired by a recent client who has been dealing with hip popping on and off for years. Core exercises like mountain climbers and bicycles would have constant annoying hip popping. Can you relate? If so, this is the best episode for you. Learn what and why hip popping occurs and some things you can do to help it.
What you will learn:
What is happening when the hip pops
Reasons why the hip is popping
How to start addressing it
Link & Resources:
Heel slides
Diaphragmatic Breathing
Lat stretch off the bench
Curl up
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episode we are discussing quick fixes and how they DO NOT solve problems long term. Things like surgery, cortisone shots, or one off appointments are quick fixes that are not helping you in the long term.
What you will learn:
Difference between quick fixes and long term solutions
2 ways to start addressing those long term solutions
Details for our Back to Basics Challenge
Link & Resources:
Click here to sign up for Back 2 Basics challenge!
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Today’s episoe we are discussing the top 3 movements for those experiencing low back pain when bending over. If movements like bending over to tie your shoes, picking up your kid, or your back “going out” are causing you pain or discomfort here is the place to start.
What you will learn:
What core stability is and how it helps with every day life
Top 3 movements to help with low back when bending over
Link & Resources:
Deadbug hold
Side Plank
Bird dog
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Todays episode we are discussing a major problem that is affecting everyone, ranging from young kids all the way up to retired adults, and that is Text Neck Syndrome. We will discuss exactly what that is and how to start addressing it now before it turns into a long term problem.
What you will learn:
What is Text Neck Syndrome
Things you may be experiencing with text neck
Movements to help activate and mobilize muscles to help with posture
Tips to implements on a daily basis
Link & Resources:
Serratus Anterior Push up
Lax ball on wall
Pec stretch
W’s
Supine double chin
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
In today’s episode we are discussing healing. Questions I get asked all the are “How long will it take?” In this episode, I answer that question and give 5 tips on things you can do to heal faster and sustain long term healing.
What you will learn:
How long does it take to heal
5 tips to faster healing
Link & Resources
Resilient Spine Youtube Channel
Link & Resources
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram!
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Today’s episode is all about sciatica. Sciatica is a diagnosis that I feel is thrown around all too easily and gets neglected too much. There are too many people walking around with sciatica feeling like they just have to live with it for their rest of life, I am telling you, you do not. This episode will hopefully change that mentality once you learn what exactly sciatica is and some things that can be contributing to it.
What you will learn:
What is Sciatica?
3 things that can be causing your sciatica
Ways to start relieving sciatica
Link & Resources
Youtube videos mentioned:
7 moves to help with sciatica
Link & Resources
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram!
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Today’s episode is discussing when to use heat and ice. I had a client who ices her low back every day after every workout and it was slowing down her recovery. This episode gives you a clear understanding of when to use heat or ice and what to use them for.
What you will learn:
What ice does for your body?
What heat does for your body?
How to use heat in your recovery process
Link & Resources
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram!
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Today’s episode is all about those shoulder knots. I will provide you with some tools and techniques you can do from the comfort of your own home. (hint: stretching is not one of them) Tune in to learn some tips you can implement today!
What you will learn:
Breathing
Posture tips for sitting, standing and sleeping
Tips to incorporate movement into your daily routine
Top 3 movements for your shoulder knots
Link & Resources
Youtube videos mentioned:
Lacrosse ball against the wall
Chin Retractions
Scapular push ups
Link & Resources
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram!
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Today’s episode has some reflection and wrap-up of 2021 for Resilient Spine, goal setting with some things that you can do or think about going into the new year, and tell you about the plans and opportunities coming up in 2022.
What you will learn:
Tips for goal setting going into 2022
Free resource: Our Youtube channel of over 200 videos
Coming in 2022:
A way to work with me from anywhere in the world with Remote 1:1 sessions providing you assessment, personalized programming, guidance, and accountability.
Movement classes/workshops in-person and online
Link & Resources
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram!
Check out the Youtube Channel !
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Today’s episode has some real talk and tough love. If you are not taking the time to change the things that are causing your aches and pains, then nothing is going to change. You’re still sitting at your desk for 8 hours straight, you’re not taking breaks, and your not prioritizing some time for movement. We have to start considering movement as self-care. Changing something every day no matter how small is a great place to start.
What you will learn:
Tips and tools to implement into your daily life in order to change your routine
Link & Resources
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram!
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Are you taking care of your body on a daily basis?
Physically, mentally, etc. We are seeing a lot of burnout culture nowadays. Did you know that 95% of Americans are saying they are burnout in their corporate career?! If you take the time to set the boundaries, and actually take breaks to check out, and recharge on a daily basis you will notice how much more productive you are in your career and in your life.
What you will learn with Nichelle:
Why and how to prioritize your health on a daily basis
Box breathing
Tips & tools to reduce stress and a Free resource to help
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Link & Resources
Follow Nichelle over on IG @burdickconsultingco
Nichelle’s free resource Ten Ways to Reduce Stress at Work
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Breathing is the first thing we do when we come out of the womb but as we grew up we stop breathing properly. So many stressors you encounter on a daily basis that alter your breathing, overactive muscles that cause you to chest breath, or emotions that cause anxiousness leading to short breaths. We take around 20,000 breaths a day, our goal is to make as many of those as optimal as we can and learn how to use your breath as a tool in your body.
What you will learn:
How you breathe (mouth vs nose breathing)
Breathing Posture
Muscles used
Rest & digest vs Fight or flight
Top 2 breathing Movements to help
Link & Resources:
Thank you so much for checking out this episode of The Resilient Body Podcast. If you havent done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Book your free 15-minute phone consultation to chat about your goals and ways I can support you!
Connect with me on Instagram !
Welcome to the intro of the Resilient Body Podcast. This is a quick episode where Dr. Arneka explains the intent of this show and what to expect for the future of this podcast.
What you will learn:
Our three main pillars:
Education, Empowerment, Connection
Thank you so much for checking out this episode of The Resilient Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
If you have a suggestion on something you want to learn or what guests we should have on, feel free to email: drarneka@resilientspine.com
Link & Resources
Book your free 15-minute phone consultation to chat about ways I can support you through online consults.
Connect with me on Instagram !