May 16, 2023
New Yorkers on the Move!
Coach Cathy recently spent a long weekend in New York City and observed New Yorkers in action.
Walking around the city (Manhattan and Brooklyn), I noticed how many people were huffing it. Whether walking to or from work or the gym, running errands, or walking/running as a form of physical exercise, they were all trucking at an impressive clip—no slow pokes.
I picked up my pace and wondered if city folks exercised more daily than folks in Midcoast Maine. The answer is yes, probably because it’s their way of life. They must walk at least part of the way to their job, school, gym, grocery store, or a night out. We have many places to walk and hike on the coast, but it’s more for recreation and not a necessity.
Over the years, there has been much speculation about how many steps the average American takes daily and how many steps per mile. According to Mayo Clinic research, the average American walks 3,000 to 4,000 steps daily, roughly 1.5 to 2 miles. Other sources, such as verywellfit.com, say the average is 5,000-7,000 steps daily. Either way, it’s still less than the golden rule of 10,000 steps.
Did you know the 10,000 steps recommendation is not grounded in scientific research? Although impressive, 10,000 is a nice round number used in advertising for tracking devices. There are many things to consider when choosing your daily step goal, such as age, height, length of stride, occupation, and fitness goals. The number of daily steps is not one size fits all. Gradually increasing your step goal is more sustainable than jumping from 2,000 to 10,000 overnight.
While I enjoy visiting NYC, I craved greenery versus pavement as I traversed the boroughs. NYC prides itself on the number of parks open to the public. The parks provide safe spaces for small children and pets to burn energy and quiet spots for relaxing away from the hustle and bustle of the city. They are also quite beautiful, with flowers, trees, and boardwalks along the water.
I meandered through one of the parks, searching for a place to sit to eat my chocolate glazed donut from Peter Pan Bakery. Yes, the Brooklyn bakery in Spider-Man where MJ works! Maybe I stood in the exact spot where Zendaya and Tom Holland stood while making the movie. From my comfy bench, I noticed that aside from flying feet, New Yorkers were moving in many ways. I saw yoga classes on the grass, calisthenics on the sidelines, runners everywhere, and an awe-inspiring bike tour.
It was the 45th Anniversary of the TD Five Boro Bike Tour by Bike New York. It’s a 40-mile bike ride through Brooklyn, Queens, Manhattan, The Bronx, and Staten Island. The streets are closed to cars; participants can use their bikes if they own or rent city bikes. It is quite the event uniting 32,000 people to fund building miles and miles of bike-friendly lanes and fundraising for many individual charities.
The takeaway is that New Yorkers certainly know how to get moving and keep moving every day. For the record, I had no guilt about eating my chocolate glazed donut while watching the fury of exercise surrounding me because I had 11,000 steps, including 32 flights of stairs, and it was only 10:00 am—still lots of time for yoga in the park. Even though I am back in Maine, moving like a New Yorker will help me close the rings on my fitness tracker. Time to increase my step goal!

Cathy grew up in NH surrounded by a large, loving family, where she learned generosity and hard work. She now models that for her two children. She was inspired to become a fitness coach when searching for ways to become more healthy herself after a life-threatening illness.
April 12, 2023
let your body and mind relax
Pampering helps to beat a plateau! (Psst, highlighting a few of our members below. Keep reading)
Yup, I’m not necessarily referring to eating an entire box of chocolates in one sitting. However, that does sound inviting, mainly when I see a flat line representing my progress toward my fitness goal. Coach Hunter would say that maintaining is still progress, but it bites me a little when progress takes a hiatus.
The pampering I am referring to here is physically letting your body and mind relax by putting yourself in a well-deserved time out from the daily bustle.
What does pampering mean to you?
Lying on a warm beach? Soaking in a bath? Lounging on the couch with a good book?
What about time at the spa?
The spa is less expensive than traveling to a warm beach in the winter. The trip is worth its weight in gold, but what if you can’t make that tranquil trip happen? We can take a bath at home to feel a sense of relaxation most of the time. We can even try to read that good book in the tub, but when I’m in the bath at home, my to-do list doesn’t stop running through my head. I can also hear other people in the house. I know that at some point, they will need me for something. I have found that I am worth the price of any spa treatment for the jump start it gives me and then some.
In the past, I viewed a spa treatment as a reward for reaching a goal. I now know that relaxing and rejuvenating my whole being helps me reach that goal. It gives me an extra boost to put some wiggle in the flat line of a plateau.
Time at a spa is heavenly because it makes your body and mind feel better. Think of it as an extension of your medical and fitness plans to keep your body in its best possible condition.
Any spa treatment (massage, manicure/pedicure, facials, body scrubs, float therapy, etc.) benefits your well-being.
- It helps relieve pain, whether chronic, injury, or delayed muscle onset soreness (DOMS) from pushing yourself in the gym.
- It increases blood circulation bringing nutrients and oxygen to all the cells of the body
- It brings a moment of complete disconnect from busy lives
- Depending on the treatment, exfoliating the skin can be a benefit for shedding the old and promoting regeneration of new skin cells to make your skin glow
- Stimulates the lymphatic system to eliminate toxins, increase energy and release serotonin to help with sleeping, healing, and digestion
- Enables physical and mental relaxation to boost mood and relieve tension
Sounds lovely, right?
Ready to schedule a pampering appointment?
We happen to have a few Hybrid members that I am aware of that offer massage and nail care. Please let me know if there are other members.
Samantha Parker is a massage therapist and nail technician at Mia Bella Salon, 99 Park Street in Rockland, (207) 230-0228.
Trish Young is a massage therapist at Green with Envy Salon at 453 Main Street in Rockland, (207) 593-8510.
Amy Mitchell owns Rockland Massage Therapy at 16 School Street in Rockland, (207) 691-7490.
If you feel in a slump or hope to shake up a plateau to reach your fitness goals, please consider calling them. After all, YOU are worth having it be a part of your wellness plan for life because YOU are a rockstar!

Cathy grew up in NH surrounded by a large, loving family, where she learned generosity and hard work. She now models that for her two children. She was inspired to become a fitness coach when searching for ways to become more healthy herself after a life-threatening illness.
January 24, 2023
Coach Cathy’s trek in Nepal!
Many of you know that I tackled the Khumbu Valley Trail in Nepal in December. What you may not know is that I am NOT a hiker. That said, I tend to trek only big stuff. Wait, what? I know that does not make sense. It started years ago when I lived in Colorado. With some friends, I conquered Longs Peak, a fourteener in the Rocky Mountains, without much preparation. I triumphed all the same.
I renewed my lack of hiking preparation in the fall of 2021 when I set out for a two-week adventure of a lifetime. I was officially in my fifties and felt there was no time like the present to push my boundaries and step outside of my comfort zone. You know, physical exertion, mental mind-bending, temperature changes, in-your-face nature, potentially dangerous and suspicious food, and anything that makes you wonder later why you agreed to be that uncomfortable in every way.
I was hesitant, to say the least because I was about to hike 26 miles to get to Machu Picchu in Peru. When I say I do not hike, I do not step outside my door on weekends with my hiking boots laced up to huff and puff to the top of anything. I live at sea level in a beautiful place with many easily accessible hiking spots, but I don’t hike. No excuses. I sort of like hiking. I mean, I like the idea of hiking. I do not go out of my way to make it happen or prepare in any way for it.
What do you do when you are about to push your limits? You lean on a friend, right? Surround yourself with support and inspiration, which is one of the things I love about Hybrid Fitness. For this experience, one of my grade school besties, Tammy, was joining me. Tam is the epitome of a spirited go-getter. Just what I needed! After 45 years, Tam knows me inside and out and has my back. However, she hikes. Like real hiking. Like all-the-mountains-in-New-England-every-weekend hiking. Compared to my apprehension, she was beyond ecstatic about this adventure.
I love to travel and have been all over the world. As I get older, I am less willing to suffer for the experience. I envisioned myself trudging along, far behind Tam. That is if I wasn’t sitting on rocks or the wet ground, gasping for breath and sobbing periodically. I pictured arriving at our camp as a sweaty, hungry, dehydrated mess. And in the morning, being so sore, I’d have to stay on the mountain forever to live in harmony with the local alpacas.
I am a Hybrid Fitness Coach. Coach is the keyword. I help others get the exercise they need, but there are more times than I care to admit when I don’t get the workouts I need. I haven’t been as consistent with my exercise schedule as I want. My nutrition is inadequate because I tend to have too many irons in the fire, and I skip meals. In my mind, this behavioral trend is a recipe for disaster. Not knowing what I had signed up for with this moderate-level Sacred Valley Peruvian quest, I questioned whether I was fit enough to check this off the bucket list. Summiting the top of Longs Peak was almost 25 years ago when my aches and pains were less, and my muscles were a hell of a lot more primed.
I had not been backcountry tent camping since b.k. (before kids). I was worried about my back after lying on the ground all night. I imagined tripping on the rock-strewn jaunt to the makeshift potty in the middle of the night in the blackest darkness. The temperature was a concern because I could only carry so much in my pack. Freezing after sweating from the exertion in the cold weather had me thinking there could be a possibility of never being warm again. I had no idea what the food and drink would be like, including coca leaf tea, sacred to the Incas, which has enough caffeine to shame Coach Brandon and Coach Ben. I purposely did not ponder the chances for any up close and personal conversations with unexpected critters as we intruded into their habitat.
Despite all of these thoughts running through my head, I survived. I did gasp for breath but took more photos than anyone else because I stopped to take in my surroundings. I was slow but steady and arrived at camp whole and happy each evening, except when the toe of my shoe caught the step and sent me tumbling down stone steps. I don’t think I’ve seen that color purple in bruises before. Smiling and laughing took the place of sobbing, and my gear kept me dry in the downpours and shaded my fair skin from the sun. I applaud the thin sleeping pad that did save my back from complete agony. My muscles were sore but in a why-don’t-I-hike-more kind of way. The food was pleasingly on the edge of gourmet. The now welcomed coca leaf tea kept me warm since I didn’t bring enough layers. On a trip to the privy one evening, I made a deal with a tarantula that we would stay on our respective sides of the stall. Coach Brandon would have loved that. Overall, everything went well, but that didn’t mean it was easy. It was hard and NOT a vacation. It was what the brochure stated, an adventure trek. However, after much toil, Machu Picchu is a wonder to behold with its terraces and carefully constructed stone structures dating from the 1400s. Completely magnificent.
After Peru, I thought I would be able to cross hike-something-big off my bucket list, but then my guide friend from college, Chris, offered to take me on a trek in Nepal this past December. He and his wife operate an adventure tour company (Far Xplorer) and spend much of the year in Nepal. Our trek would be the Khumbu Valley Trail towards Everest’s base camp. Not Everest itself. I am not altogether crazy. He said our walk would be mellow, with time to pause for tea, check out the local villages, and photograph the beautiful views. That sounded lovely. He was correct about the fascinating local culture and the stunning views, but the “walk,” as he called it, was a bit more challenging. I had flashbacks of Peru.
I thought that I would be more prepared after my time in Peru. I was partly correct. I was excited to hear that we would stay in lodges and not sleep on the ground. I imagined hot showers and comfortable, warm beds after each day of hiking. However, the accommodations were not heated and some did not have hot water. Brrrr! We had a few hours of sunny weather and blue sky each day, but after that, it was cold. Cold like see-your-breath, -4 degrees cold. Because of this, we didn’t hike as far as the Everest base camp. The lodges decided to close because of the cold weather (frozen pipes and all that). We heard it was -17 degrees at base camp, and some folks were taking helicopters.
My 56 mile adventure was incredible despite getting a terrible cold and expending thousands of calories trying to keep warm. The locals were friendly and willing to help as much as possible for us to feel welcome. The meals, mostly ramen vegetable soups, were delicious, and the lemon honey tea aided with my cold. Both helped keep me warm.
There were no tarantulas on this trip, but I took photos of rabbits, goats, cows, mules, sheep, birds, dogs, and cats, and the yaks were gorgeous. I also snapped footage of stupas, crazy Kathmandu traffic, an outside crematorium, prayer wheels, and the breathtaking scenery, including Everest. I can’t believe the grandeur of the Himalayas.
Similar to our fitness journeys, there are always many obstacles when traveling that can lead to surprising comprehension. Due to an issue with my visa for India, I had to stay in Paris for a day. I had a glorious time visiting the Eiffel Tower and the Louvre and savoring a few French pastries. True heaven! Then on the way home from Nepal, I was sidetracked in India for a couple of days. I understand why the Taj Mahal is one of the world’s seven wonders. It’s romantically extraordinary in size, art, and architecture. It was an enjoyable way to end an arduous journey.
I share my hiking stories because I think it’s crucial to fold opportunities for exercise (mental and physical) into the pockets of the soul through experiences that entice human growth in character. Someone I greatly admire, Coach Beth of Beth Feraco Fitness says, “We can do hard things.” There were moments on all three of my hefty treks when I questioned whether I could take another step, stop shivering, drink enough water, eat new food, etc. Even though I did not prepare physically in any way for these adventures other than my haphazard exercise routine, I was fit enough to make it happen. I have memories of incredible places where I learned a lot along the way, not only about the places I visited but also about myself. I learned about things that I need to do better (more fresh air & a steadfast commitment to an exercise regime), things that I need to let go of (tasks that don’t matter in the big picture), and things I need to cherish more in my everyday life (family, friends, experiences).
I am moving forward with yet another deep appreciation for different people and places. However, I can say with conviction that I am crossing hike-something-big off my bucket list. Done, done, and done because I am NOT a hiker!

Cathy grew up in NH surrounded by a large, loving family, where she learned generosity and hard work. She now models that for her two children. She was inspired to become a fitness coach when searching for ways to become more healthy herself after a life-threatening illness.
November 22, 2022
I Don’t Hike by Coach Cathy
Last fall, I set out for a two-week adventure of a lifetime! I was officially in my fifties and felt there was no time like the present to push my boundaries and step outside of my comfort zone. You know, physical exertion, mental mind-bending, temperature changes, in-your-face nature, potentially suspicious food, and anything that makes you wonder later why you agreed to be that uncomfortable in every way.
After months of planning, prepping, and purchasing the needed gear, I was hesitant, to say the least, because I was about to hike 26 miles to get to Machu Picchu in Peru. You see, I don’t hike. Ever. I live at sea level in a beautiful place with many easily accessible hiking spots, but I don’t hike. No excuses. I sort of like hiking. I mean, I like the idea of hiking. I don’t ever make it happen.
What do you do when you are about to push your limits? You lean on a friend, right? Surround yourself with support and inspiration, which is one of the things I love about Hybrid Fitness. In my case, one of my grade school besties, Tammy, was going with me. Tam is the epitome of a spirited go-getter. Just what I needed! After 45 years, Tam knows me inside and out and has my back. However, she hikes. Like really hikes. Like all-the-mountains-in-New-England-every-weekend hikes. She was beyond ecstatic about this adventure.
I love to travel and have been all over the world. As I get older, I am less willing to suffer for the experience. I envisioned myself trudging along, far behind my friend if I wasn’t sitting on rocks or the wet ground, gasping for breath and sobbing periodically. Later wringing the sweat out of my clothes when we finally reached our nightly campsite only to find in the morning that my muscles would be so sore I’d have to forever live on the mountain in Peru with the alpacas for company.
I am a Hybrid Fitness Coach. Coach is the keyword. I help others get the exercise they need. In the past, I wasn’t as consistent with my exercise schedule. My nutrition was inadequate, at best. I tended to overschedule myself and skip meals. Once I realized what I had signed up for with this moderate-level Sacred Valley quest, I questioned whether I was fit enough to check this off the bucket list.
I have not been backcountry tent camping since b.k. (before kids). I was worried about my back after lying on the ground all night. I imagined tripping on the rock-strewn jaunt to the makeshift bathroom in the middle of the night in the blackest of black darkness. The temperature was a concern because I could only carry so much in my pack. Freezing after sweating in the cold weather from the exertion had me thinking there could be a possibility of never being warm again. I had no concept of what the food and drink would be like, including coca leaf tea, sacred to the Incas, which has enough caffeine to ignite my heart into a full gallop giving a whole new meaning to Elvis’s Burning Love. I was purposely not pondering the chances for any up close and personal conversations with unexpected critters as we intruded into their living spaces.
Despite all of these thoughts running through my head, I did gasp for breath but took more photos than anyone else because I stopped to take in my surroundings. I was slow but steady and arrived at camp whole and happy each evening, except when the toe of my shoe caught the step and sent me tumbling down stone steps. I don’t think I’ve seen that color purple in a bruise before. Sobbing was non-existent, smiling and laughing taking its place. My gear kept me dry in the downpours and shaded my fair skin from the sun. The thin sleeping pad did save my back from complete agony. My muscles were sore but in a why-don’t-I-hike-more kind of way. The food was pleasingly on the edge of gourmet with the now welcomed coca leaf tea because I didn’t bring enough layers for the evenings and needed the warmth. On a trip to the privy one evening, I made a deal with a tarantula to stay on our respective sides of the stall. Coach Brandon would have loved that. Overall, everything went well, but that didn’t mean it was easy. It was hard. Definitely not a vacation. It was what the brochure stated, an adventure hike.
As Coach Beth of Beth Feraco Fitness says, we can do hard things. We certainly can because I have signed up to hike in Nepal for two weeks in December. No, not Everest. I am not that crazy. As you probably know by now, I hate being cold, but I will be able to see Everest from my hike. I am going with a friend from college who runs adventure tours (Far Xplorer) in Nepal. Far Xplorer supports organizations that install clean drinking water in villages. Incredibly cool all the way around.
To prepare for this adventure, I have scheduled myself more time to be consistent in my workouts and not skip meals by doing some food prep. Sure, I’ve gained a few pounds with the increase in calories but, I feel better, heartier, stronger, and more prepared this time.
Wish me luck and stay tuned.

Cathy grew up in NH surrounded by a large, loving family, where she learned generosity and hard work. She now models that for her two children. She was inspired to become a fitness coach when searching for ways to become more healthy herself after a life-threatening illness.
August 2, 2021
Pelvic Floor Rehabilitation: The Nitty Gritty with Lee Ann Dinofrio, PT
Afraid to do jumping jacks at the gym?
Scared to sneeze or cough in public?
Always scouting for a restroom?
If having a weak pelvic floor is preventing you from having fun and getting the exercise your body needs, then this article is for you.
This interview with Lee Ann Dinofrio will clear up questions about pelvic floor dysfunction that you are too timid to ask.
Time to Share the Best Kept Secret in Midcoast Maine
Lee Ann Dinofrio is a physical therapist at Pen Bay Medical Center in Rockport, Maine. She specializes in pelvic floor rehabilitation.
Lee Ann is known as the best kept secret in Midcoast Maine because most people do not know that there is this kind of valuable help available for those suffering with pelvic floor dysfunction.
First, your pelvic floor is often referred to as the bowl or sling that holds the bladder, vaginal cavity, uterus (women), prostate (men), and rectum, which is the end of the large intestine that stores feces.
Lee Ann explained that pelvic floor rehabilitation is a treatment plan to strengthen the three layers of pelvic floor muscles to address issues such as, urine and fecal leakage, pelvic pain and postpartum issues.
Yes, you read that correctly. There are not one, not two, but three layers of muscle that make up your pelvic floor whether you are female or male. That anatomy is the same.
All three layers need to be strong for easy daily function to prevent embarrassing, inconvenient and possibly even painful incidents.
Disclaimer: If you feel you are in need of pelvic floor rehabilitation, please seek professional advice before following the information provided here to address your particular issues.
Visits with a Pelvic Floor Therapist
The first step to rehabilitation is evaluation. The evaluation visit is about 90 minutes and is an intimate procedure to assess the pelvic floor issue.
We say intimate because the only way to assess pelvic floor issues is vaginally or rectally.
Visits following the evaluations are about 45 minutes once per week for approximately 6 weeks. If more time is needed, then a patient’s health insurance is contacted for an extension.
Be ready for some homework
For progress to occur patients need to do their homework. Maybe you thought you were done with school, but now you are given what may be the most important homework ever to help you function easily in daily life.
Fortunately, this homework is very different than the high school algebra you speculated never using in “real” life.
This homework will help you EVERY day and involves exercises to strengthen, or even relax in some cases, the muscles of your pelvic floor.
Contracting these muscles with specific exercises for your pelvic floor are essential for addressing pelvic floor dysfunction. It works just like if you perform bicep curls to strengthen the bicep muscles of your arms only it’s muscles you cannot see.
Pulling the Drawstring
You may have already guessed that Kegels are the go-to exercise for pelvic floor strengthening and you’d be right for most cases.
Think of it as using your pelvic floor muscles to pull up and in as if lifting a drawstring bag in your abdomen.
What’s marvelous about Kegels is that you can do them anywhere at any time because nobody can tell if you are doing them. The muscles are internal. Nobody notices.
There are many variations to contracting your pelvic floor muscles.
1) Your therapist may suggest doing what is known as quick flicks, which are contracting your pelvic floor muscles quickly and letting them relax without holding them contracted.
2) Another option is to contract the muscles and hold for a few to several seconds before relaxing.
An A+ pelvic floor student
Lee Ann and other pelvic floor therapists prescribe exercises that benefit each patient depending on their specific needs.
To get on the honor roll with your therapist and benefit yourself the most, it’s imperative that you perform your therapist’s prescribed exercises correctly and consistently.
For Lee Ann’s recommendations for exercises fill out the form below!
No Squatting Allowed?
Some exercises may have to be put on the back burner for a while. Your therapist may suggest being careful with squatting because your pelvic floor muscles relax when performing a squat.
You may be thinking, “How am I going to build my quads and lift anything if I’m not supposed to squat?”.
Well, to be more precise, if you can contract your pelvic floor by performing a Kegel while simultaneously squatting, then you may be good to go.
Until then, working on strengthening the pelvic floor muscles needs to happen before squatting in the gym. In lieu of squats, consider wall sits and glute bridges.
Check out how to do proper glute bridges in our free guide (just fill out the form at THIS LINK to gain Instant Access)
Why do you have a weak pelvic floor?
You can experience a weak pelvic floor for a multitude of reasons.
Is it in your genes?
There isn’t significant research to support that having a weak pelvic floor is genetic. However, Lee Ann has seen in the history of her patients that there does seem to be a connection, such as a daughter, sister, mother, aunt, grandmother, etc. who all have suffered in some way from weak pelvic floor muscles.
Have you housed a human?
Pregnancy certainly can take its toll on pelvic floor muscles while carrying a child and whatever happens during the birth, either vaginally or cesarian section.
Muscles that are torn, cut or damaged in some way can mean that those muscles are not as strong as they were prior to pregnancy.
Retired muscles?
Our age may be another factor contributing to a weak pelvic floor. As we age our muscles get weaker due to wear and tear and overwork.
How is your fitness level?
Similar to all other muscles in our bodies, muscles that we do not use and do not continue to strengthen get weak and cannot perform their responsibilities appropriately.
Sufficient exercise each day is important for the muscles of your pelvic floor and your overall health.
What can I do to prevent weak pelvic floor muscles?
Exercise can make a significant difference in how well your pelvic floor muscles perform. The phrase “use it or lose it” comes to mind. If you do not exercise the muscles in your body, including your pelvic floor muscles, then the strength of those muscles can decline over time.
An option for preventing severe issues as a result of a weak pelvic floor is to seek out a therapist before the situation interrupts your daily living activities. Maintenance and consistency are key to keeping the pelvic floor strong.
I want results today!
Once patients take the leap and initiate a visit with Lee Ann, they tend to want results on the first visit. However, pelvic floor issues take time and dedication to remedy.
That said, most patients feel better emotionally and mentally after the first visit because they now know what the issue is and that there are steps to follow to strengthen their pelvic floor.
Many patients haven’t confided in anyone about how they are suffering in their daily lives with their weak pelvic floor. Once in Lee Ann’s office, the flood gates open through sharing their experiences and asking a plethora of questions.
Do not be nervous to ask any question of your therapist. It’s best to throw it all on the table, so to speak.
Yes, but I’m a man…
We associate weak pelvic floor conditions with women, but, as mentioned above, all the pelvic floor muscles are the same for both women and men.
For the most part, men seek Lee Ann’s help for incontinence and issues that may be related to their prostate.
Again, Lee Ann and other pelvic floor therapists have heard it all. They can provide the answers you seek or refer you to a specialist in another area that can help.
It Depends
Clothing and other products to help with weak pelvic floor issues are not necessarily helpful. Let me explain.
Lee Ann revealed that even though there are items that work very well and provide an element of confidence for going out in public, they may not instill the urgency necessary to remedy the underlying concern of weak pelvic floors in a timely manner.
Some folks tend to rely on these products, such as incontinence pads and underwear, and this can decrease the incentive to do their homework to improve the primary problem.
Understandably, you need to function in public life with confidence. It depends on how much you rely on using these products.
Going under the knife
There are scenarios when Lee Ann recommends a consultation with a surgeon.
However, before seeking out a surgeon to address your weak pelvic floor, please see a pelvic floor therapist. Take their advice to heart and give their recommendations your best effort.
In Summary
If you have any issues related to your pelvic floor that affect your daily living…
1) Please see Lee Ann Dinofrio at Pen Bay Medical Center or a therapist near you that specializes in pelvic floor rehabilitation. It can change your life for the better!
2) Do your pelvic floor homework EVERY day
3) Eat a balanced diet with fiber, exercise, attain adequate sleep and enjoy life
There is hope and help to address pelvic floor dysfunctions. You do not have to constantly worry about embarrassing situations, finding a restroom in public or jumping jacks at the gym.
Lee Ann Dinofrio currently practices at Pen Bay Medical Center in Rockport, Maine and has over 36 years of experience as a physical therapist. She received her training to specialize in pelvic floor therapy at the Herman & Wallace Pelvic Rehabilitation Institute and has been practicing pelvic floor rehabilitation since 2014.
She addresses urinary and bowel issues, pelvic pain and postpartum pelvic issues. Lee Ann helps women AND men and includes any necessary orthopedic steps in her treatment plans, as well.
Lee Ann is also certified in Integrative Dry Needling and finds this to be a very useful tool in the treatment of pelvic floor dysfunctions. (please note, no “private parts” are needled!).
To see Lee Ann, all patients need to be referred by their primary care physician, certified nurse practitioner or certified midwife.

Cathy grew up in NH surrounded by a large, loving family, where she learned generosity and hard work. She now models that for her two children. She was inspired to become a fitness coach when searching for ways to become more healthy herself after a life-threatening illness.
April 30, 2021
Best Exercises To Fix Neck Pain
What a Pain in the Neck!
If it’s not your boss with a last minute request on a Friday afternoon, or your in-laws showing up unexpectedly for the weekend, or even your dog shredding your couch cushions while you’re out on a hot date, then maybe the pain in the neck in your life is just that…pain in the neck.
If your neck is annoyingly sore, especially by the end of each day, let’s dive into why that is, and what you can do about it. This article shares a few simple tips, tricks, and the best exercises to fix neck pain.
Before following any of the suggestions in this article, please consult your physician if your neck pain:
- Is getting significantly worse.
- Exists for more than 6 weeks.
- Comes on sharp and quickly.
- Is accompanied by nausea.
Do You Really Have Rocks in Your Head?
One reason why your neck aches is that it may feel like your head is filled with rocks. Not necessarily true in most cases, but your head is HEAVY!
Weighing in between a whopping 10-12 pounds, your head not only affects your neck, but it also has a significant impact on the rest of your spine. Envision trying to balance a bowling ball at the top of your spine!
Seven small vertebrae in your neck, as well as, muscles, ligaments and tendons all working together support everything you do with your head. It’s a big job and something that most of us take for granted. So, making sure you maintain good posture is key to putting less torque on the neck.
The Impact!
The position of your head impacts the pressure on your spine, meaning that for each inch your head moves forward, an additional 10 pounds of weight is felt on your spine.
So, for example, looking down at your phone (45 degrees) elevates the pressure on your spine from about 11 pounds (neutral) to 48 pounds. That’s huge!
If your neck and back are painful, what is happening at the top of your spine may be a contributor.
Let’s talk about perfect posture:
- Hold your phone up in front of your face instead of looking down
- Make sure you are looking straight at your computer monitor with your head neutral over your shoulders
- Ears over the shoulders by pulling chin in slightly and lengthening the back of the neck
- Shoulder blades pulled together and down slightly
- Chin parallel to the floor
Stretching Your Sore Neck Muscles
There are a variety of stretching exercises that you can do to alleviate and avoid neck pain. Here are some of my favorite:
Chin Tuck:
- Standing or sitting tall
- Chin parallel to the floor
- Pull chin in with ears over shoulders
- Hold 1-3 seconds
- Repeat for 10-15 repetitions
Wall Slides:
- Standing against a wall
- Pull chin in and lengthen the back of the neck
- Place arms laterally against the wall bending at the elbow for 90 degree angles
- Keeping your back against the wall by engaging your abs
- Extend arms directly over head by sliding arms up the wall to feel a stretch in your chest
- Return your arms to the starting point
- Repeat for 10-15 repetitions
Shoulder Blade Squeeze:
- Standing or sitting tall
- Ears aligned over your shoulders
- Squeeze shoulder blades together keeping shoulders down
- Hold for 1-3 seconds
- Repeat for 10-15 repetitions
Look Both Ways:
- Standing or sitting tall
- Ears aligned over your shoulders
- Slowly look directly left over your shoulder
- Return to center
- Slowly look directly right over your other shoulder
- Repeat for 5-10 repetitions each side
Beware of Traps!
Is your neck sore because you are holding a lot of tension in your trapezius muscle?
It’s the large triangle shaped muscle that runs from the base of your skull (occipital bone), down the center of your back (thoracic vertebrae), and laterally to your shoulders (scapula).
Simple Suggestions to follow to avoid being tripped by your traps are:
Shoulder shrugs:
- Hold arms down by your sides
- Lift shoulders up and back in a circular motion
- Repeat for about 10-15 repetitions
Trap stretch:
- Interlock fingers behind you and pull your fist to the left side of your waist
- Hold your left elbow out laterally away from your body
- Slowly lean your left ear to your left shoulder toward your elbow.
- Hold for 30 seconds
- Repeat on your right side
If interlocking fingers behind you is a challenge:
- Simply lean your left ear toward your shoulder
- Loop your left hand over your head
- Apply light pressure to the right side of your head, increasing the intensity of the stretch slightly
- Hold for 30 seconds
- Repeat on your right side
The above exercises not only help to increase neck strength and flexibility, but help improve posture, too!
Postural Kyphosis, Say What?
Postural kyphosis is curvature of the spine that forms a hump on the upper back. The hump can be located at the base of the neck, or slightly lower between the shoulder blades. Because of this, the hump is referred to as buffalo hump, round back, hunch back, as well as the outdated and offensive term dowager’s hump.
Accordingly, contributors to the formation of a back hump are:
- Carrying extra weight – extra pounds are a challenge for the skeletal structure of your whole body. However, fat also accumulates on the spine as protection and increases the presence of a hump
- Poor Posture – allowing your body to slouch can create physical misalignment
- Lack of Fitness – keeping your muscles strong and your limbs mobile allows your body to hold it’s frame properly
- Injury or vertebral compression fractures in which part of a vertebrae collapses
- Degeneration of the spine, a.k.a osteoarthritis, in which function and ability are impaired
How You Can Prevent or Correct Your Hump
You can prevent the formation of a back hump or decrease the hump you have by making some changes that involve more than just exercises for your neck and back, such as:
Sitting and standing tall, as well as sleeping with appropriate support – Your posture determines how your tissues support your bones in proper alignment – see the Hybrid Fitness posture article HERE
Stretching the pectoral muscles of your chest to allow the front of your torso to open, and your shoulders to move back and align with your hips. To do this:
-
- Stand in an average doorway
- Place arms at 90-degree angles on either side of the door frame
- Step one foot forward and lean forward with your sternum while relaxing the muscles of your chest
- Keep your head aligned with the spine, with ears over shoulders
- Increase the stretch by leaning forward a little at a time as you inhale and exhale
- If the doorway is too wide, do one side at a time
- If this stretch is easy, raise arms higher against the door frame
- Hold for 30 seconds
Stretching the muscles of your upper back to pull the shoulder blades together broadening the chest. To do this:
-
- Face a wall standing a few feet away with feet at least shoulder width apart
- Place both hands flat against the wall above head height
- Keep your neck and head aligned with your spine
- Slowly push your butt back as you lean into the wall
- Inhale and with each exhale sink a little deeper into the stretch
- Hold 30 seconds
Building strength in your back, shoulders and arms by doing a variation of a push-up.
*Note – before you discount this exercise thinking it’s too hard and no fun, see the Hybrid Fitness article on how to get your first push-up and variations of push-ups HERE.
The Miracle of Massage
Another option is to receive a massage from a licensed therapist in order to help target muscle “knots” specifically. It’s beneficial to relax as much as possible while the therapist is massaging the muscle. Slow inhales and exhales can help here.
In a pinch, an alternative to a massage:
- Place a tennis ball in a long sock and hang the ball over your shoulder
- Stand with your back to the wall with the ball between your body and the wall
- Locate the ball just below your neck to left side of your spine
- Bend your knees to roll your back over the ball in a vertical line between your shoulder blades on the left side of your spine.
- Then, move the ball to the right side of your spine and roll vertically again.
- Concentrate longer on areas where you have muscle soreness or pain until the muscle relaxes.
Be sure to hydrate with water after any massage in order to help your body flush toxins that have been released into your bloodstream. As if you needed another benefit to drinking more water!
The Next Step!
There you have it! The best exercises to fix neck pain.
These exercises will help you stretch parts that are sore, and build strength in your neck and back muscles to prevent the pain from returning.
You don’t need to large chunks our of your day to do these. Implement them slowly, and one at a time. Build a habit of doing them, and I promise, you’ll see relief!
I would even recommend adding them into your routine even if you don’t experience any pain currently. This will help prevent any soreness or pain from even starting!
If you found this article helpful, please check out the other articles from Hybrid Fitness coaches HERE
Hybrid Fitness YouTube Channel

Cathy grew up in NH surrounded by a large, loving family, where she learned generosity and hard work. She now models that for her two children. She was inspired to become a fitness coach when searching for ways to become more healthy herself after a life-threatening illness.
April 2, 2021
Ideas for Relaxation to Use Anywhere
Incorporating ideas for relaxation in your busy life is simple.
How many times have you heard someone say that they just want to chill out and relax? Why do we crave relaxation? Because, when we are relaxed we feel calm, well, mentally settled, and comfortable. Keep reading to find out how you can be relaxed in your daily life.
The Benefits of Relaxation
The benefits of relaxation go above and beyond just being comfortable. Moments of relaxation in our fast-paced world actually make us healthier humans.
Just to name a few, relaxation has physical and mental benefits for your whole being by:
- Lowering blood pressure & heart rate
- Decreasing anxiety
- Aiding digestion
- Brightening your mood
- Reducing aches and pains
- Improving concentration
- Enhancing sleep
- Reducing negative feelings (anger, frustration)
Let’s move on to find out how to apply ideas for relaxation to your life to get these benefits.
Exercise!
As a matter of fact, you do not have to become an athlete to reap the relaxation benefits of exercise. To begin with, simply moving your body in some way every day will get you in the groove of relaxation. Exercise can be low- or high-impact depending on what creates that feeling of relaxation for you.
Examples of aerobic and anaerobic exercise to reach a state of relaxation are:
- Walking – Preferably outside, but even around your house or up and down stairs works
- Biking – Preferably outside, but a stationary bike gets the job done, too
- Dancing – In your living room, while washing dishes, anywhere, just shake it!
- Yoga – All you need is a mat and an app with follow along guidance
- Tai chi – Google ‘tai chi for beginners’ and choose a video to follow
- Qigong – Google to find a video that calls to you
- Pilates – Start with a mat class or join a Pilates studio to use equipment
- Stretching – Check out theflexibilityguru.com, Hilery Hutchinson and her 10-minute stretching book
If attending a class in person is not your thing right now, have no fear. The web is exploding with fitness classes to fit anyone’s preference.
You can choose a previously recorded program to practice whenever you choose, or a live practice where you interact with instructors and participants in real time. Furthermore, being part of a community online or in person will encourage you to stay consistent in keeping this idea of relaxation in your daily life.
Tense and Release
Another technique to activate your muscles is progressive muscle relaxation. It’s a practice involving tensing muscle groups, and then releasing the tension by relaxing the muscles.
Here is how you can use the tense and release technique:
- Start from your toes, move to your calves, then your thighs, working your way up to your head. Don’t forget your face!
- By focusing on each muscle group individually, it is easier for you to target areas that may be more tense or sore than others.
- Tense for 5 seconds
- Relax for 30 seconds
- Repeat
While this idea for relaxation is easy, in order for any relaxation technique to work fully you must be MINDFUL.
What does being mindful have to do with relaxation?
Being mindful is a mental state of being consciously aware of what is happening in the present moment.
Mindfulness is created by focusing on, calmly acknowledging and accepting:
- How you are feeling
- What you are thinking
- Physical sensations of your body
Focusing on your breath is one way to create mindfulness, because you are paying attention to what is happening to your body as you breathe. This focus makes it easier to notice if you have shallow breathing, if you are holding your breath, or if your breathing is faster than normal.
Breathe!
Yes, breathe to relax your body. It’s that simple. Believe it or not, a lot of us do not breathe fully, especially when stress is present. If we are not mindful of our breathing we tend to hold our breath or take shallow breaths.
Options to release stress, relax muscles and cleanse your body with essential oxygen are:
- Focusing on taking slow, deep breaths for a few minutes, a few times per day. Be it in the car, washing dishes, folding laundry, raking leaves, etc.
- Using a square breathing technique where you inhale to the count of 4 (or whatever # works for you), hold for a count of 4, exhale to the count of 4, hold for a count of 4, and repeat for a few minutes.
- Breathing from your diaphragm by placing your hand on your abdomen and taking slow, deep inhales focusing on your abdomen expanding followed by a longer exhale. This stimulates your parasympathetic nervous system to calm your body and reduce your heart rate and blood pressure.
- Meditating while focusing only on your breath by being mindful of the oxygen entering your body and the carbon dioxide leaving your body. Closing your eyes can help keep the focus on your breath.
Transferring this mindful practice to other things in your life by focusing on one thing at a time will make it easier to be present in the moment instead of allowing your mind to be scattered.
Need a visual to be mindfully present?
Use your imagination. Yes, the game of pretend from when you were young.
Envision calm and serene images. Many people find it helpful to include nature in their visualizations.
Ideas to consider are:
- Sitting in a comfortable lounge chair on the beach with the sun shining and the temperature is perfect. Watch a wave swelling toward the shore as you inhale expanding your abdomen and every time you exhale imagine the wave breaking slowly across the shore.
- Gently swinging in a hammock on a fall day with the leaves floating down around you. With each sway of the hammock your body is sinking deeper into relaxation as you inhale and exhale.
- Hiking on a trail in the woods meandering between the trees, hearing the birds chirping, the squirrels chattering and the sun’s rays peeking through the leaves and branches.
- Choosing your favorite place surrounded by all the things that make you feel calm, happy, and whole. Wherever that may be, how do you feel when you are in your favorite place?
You can have a lot of fun with these ideas for relaxation because you can let your imagination run wild and transport yourself anywhere.
Relaxation made easy
There’s an app for that! Consider choosing from the plethora of apps for download, free and otherwise, that provide ideas for relaxation. They offer everything from listening to music or nature sounds to hearing a voice guiding you by story or through visualization and much more.
A few internet favorites are:
- Calm
- 10% Happier
- Insight Timer
- Headspace
It is easy to see that these apps take the thinking out of the practice allowing you to just follow along.
To Recap
Practicing these ideas for relaxation will:
- Keep your mental state balanced
- Keep you physically fit
- Improve your inclination to see the bright side
- Manage your fight-or-flight response in stressful situations
In short, the trick is to choose a relaxation technique that works for you, and not one that will add to your stress by trying to accomplish it in your busy day. Consequently, you may have to try a few to find the one that works easily.
If you enjoyed this article please check out other helpful articles by our coaches here:
Hybrid Fitness You Tube Channel
Remember…small steps, big results.

Cathy grew up in NH surrounded by a large, loving family, where she learned generosity and hard work. She now models that for her two children. She was inspired to become a fitness coach when searching for ways to become more healthy herself after a life-threatening illness.
March 3, 2021
Easy Tips To Help Low-Back Pain
(From the Comfort of Your Own Home)
Are you in search of more easy tips to help low-back pain? Your requests for MORE tips prompted the creation of this article. And here at Hybrid Fitness, we give the people what they want!
Not only are we going to provide you with suggestions that will help alleviate low-back pain that are within your control, we’re also going to dive into the risk factors of low-back pain. Warm up those heating pads, here’s Part II!
DISCLAIMER: Before following any of these easy tips to help low-back pain, please refer out to a doctor or other medical professional.
When is Your Low-Back Pain Just Too Much to Address with Easy Tips at Home?
It’s probably time to seek the advice of a medical professional if you have:
- Low-back pain that comes on sharp and quick
- Pain that does not diminish within 6 weeks by performing strengthening and stretching exercises consistently
- Pain that flows down one or both legs
- Other symptoms that need medical attention that may be related to your low-back pain, such as if you have a fever accompanying back-pain that may indicate an infection of some kind in your body
- Experienced serious trauma from a fall or another kind of accident
- Any numbness or tingling
- Bouts with incontinence
- Pain at night that wakes you up from sleep
- Limbs not functioning properly
- Unexplained weight loss
- That feeling you get deep down in your center when your body tells you it’s trying to deal with something serious that needs professional medical attention.
What is Within My Control in Regards to Alleviating Low-Back Pain?
Your chance of having low-back pain at some point in your life is based on the following risk factors:
- Age – our strength and flexibility wanes as we get older
- Stress – our bodies physically hold stress, and give us signs that it needs to be addressed through pain
- Fitness level – as the saying goes, “use it or lose it”, a sedentary lifestyle is not your friend!
- Prolonged poor posture
- Disease, such as arthritis or cancer
- Pregnancy – carrying another human inside your body is nothing short of a miracle in more ways than one!
- Parenting – lugging not only young children, but all that goes along with them, can take its toll on your low-back
- Weight gain – it’s a big ask of your spine and hips to carry more weight than is healthy for your body frame
- Genetics – thank mom and dad for this one!
- Occupational risk factors – work demands, including heavy lifting and repetitive motion
- Smoking – People who smoke have more back pain as compared to those who do not smoke ~ maybe it’s from coughing?
- People who experience depression, anxiety, or other psychological conditions tend to have more back pain than those without these conditions
Obviously, some of these things listed are out of your control (genetics), but others you have the power to address in order to eradicate pain and discomfort in your low-back.
Here’s a few ways to alleviate that low back pain before even getting out of bed in the morning.
Remember ~ if any exercise increases your pain, dial back the exercise or stop entirely. Preferably, you want to challenge your body in a pain-free way to right itself.
Easy Tip #1 From the Comfort of Your Own Bed
The “not-so-high” leg lift – To engage the abdominals for support of the low-back
- Lying on your back, bend one leg so the sole of the foot is on the bed
- Keep the other leg extended and muscles engaged
- Engage your abdominal muscles (Think laughing, or tensing up as if somebody is going to punch you in the stomach)
- Keep your back on the bed (no arching)
- Gently and slowly lift and lower the extended leg no higher than the knee of the bent leg
- Start with a few repetitions, and increase to 15
- Repeat with the other leg
If you can easily perform the above exercise, then try the next one. If not, stick with the one above, and check out the previous Hybrid Fitness article including easy tips to help low-back pain here – How To Improve Low-Back Pain
Heels to the Heavens – To stretch the hamstrings and calves on the back side of your leg
- Lying on your back, fully extend your legs
- Lift one leg toward the ceiling, while supporting with hands (other leg can be straight or bent with the sole of the foot on the bed)
- Try to pull the toes down toward your body
- Push through the heels toward the ceiling
- For more flexible folks, you can either lift both legs together, or
- Using both hands on one leg at a time, slightly pull the leg toward the face
- Keep your back on the bed (again, no arching)
Keeping the Hip Flexors “Hip” – To decrease the pull on your pelvis in the front of your body
- Lying on your back on the edge of your bed
- Slide one leg off the edge so the lower leg and foot hang down
- Lift your other knee toward your chest and hold
- Start holding for even 10 seconds and ideally increasing up to 30 seconds based on your comfort level
- Repeat on the other side
Be patient with your body as you get up and move about your day. Here are a few more exercises to stretch a tiny but mighty muscle.
Easy Tip #2 – Priming Your Piriformis – The petite muscle that covers your sciatic nerve
The Figure 4 Stretch
This the most versatile and effective stretch for your piriformis, because there are 3 ways to perform the stretch depending on what works for your body.
Sitting
- Sit near the edge of your chair/bed/couch with a straight back
- Legs hip width apart and feet on the floor
- Cross one ankle over the opposite knee
- Be sure to have your shin aligned under your knee of the leg that is touching the floor
- Slowly lean forward slightly with a straight back toward your crossed leg
- Feel the stretch along the side of your crossed leg and in your hips and buttocks
- Hold for 30 seconds, rescind if painful
- Repeat on the other side
Lying
- Lay on your back on a mat or floor
- Bend one knee with the sole of the foot on the floor
- Bend the other knee and place ankle on top of opposite knee
- Gently grasp both hands behind the knee of the bottom leg
- Using arms lift the bottom leg towards your chest
- Feel the stretch in your glute of the top leg
- Hold for 30 seconds, rescind if painful
- Repeat on the other side
Standing
- Stand where you can hold onto something
- Place one ankle above the knee of the opposite leg
- Brace yourself on something with your hands for balance
- Try to keep your back straight and your chest upright while slowly lowering toward the floor by bending the grounded leg
- Bend down until you feel the stretch in the side of the leg and glute of the top leg
With any of these exercises make sure you are breathing. That’s right. Do NOT hold your breath. Your body needs fresh oxygen to move. Instead, start with an inhale and as you exhale try to increase the stretch.
Following one of these Figure 4 stretches can help stretch the piriformis so it doesn’t aggravate the sciatic nerve, and cause pain in your low back or down your legs.
Another option is to get a deep muscle massage from a qualified professional to help muscles release tension.
Easy Tip #3 – Breathe!
Yes, breathe to relax your body, including the tense muscles that may be contributing to your low-back pain. Believe it or not, a lot of us do not breathe fully, especially when stress is present. If we are not mindful of our breathing we tend to hold our breath or take shallow breaths.
To release stress, relax muscles and cleanse your body with essential oxygen you can:
- Focus on taking slow, deep breaths for a few minutes a few times per day wherever you are in those moments; the car, washing dishes, folding laundry, raking leaves, etc.
- Use a square breathing technique where you inhale to the count of 4 (or whatever # works for you), hold for a count of 4, exhale to the count of 4, hold for a count of 4 and repeat for a few minutes.
- Breathe from your diaphragm by placing your hand on your abdomen and taking slow, deep inhales focusing on your abdomen expanding followed by a longer exhale. This stimulates your parasympathetic nervous system to calm your body and reduce your heart rate and blood pressure.
- Meditate while focusing only on your breath. Be mindful of the oxygen entering your body and the carbon dioxide leaving your body. Closing your eyes can help you keep focus on your breath.
Commit to Relieve Your Low-back Pain
Physical therapists hear some of their patients say that they are not getting better by doing the exercises prescribed only to find out they weren’t really doing those exercises enough at home to make progress.
To recap, for a pain-free low-back keep these guidelines in mind:
- Do your exercises! Faithfully everyday, even more than once a day if prescribed by a medical professional.
- Whatever exercise you do for one side of your body make sure to do the same for the other side of your body. Don’t just lift one leg, unless there is a medical reason for doing so.
- Don’t sabotage your efforts with poor posture. Make sure your work space is ergonomically correct. View the Hybrid Fitness Posture article for tips – Good Posture is Your Partner For Mobility.
- Breathe! Handle your stress and get your lymph system flowing to cleanse your system. You can do that just by breathing properly and you will feel better. Lymph fluid that is stagnant is not your friend.
- Be social! Why? Because humans are social creatures and connecting with others makes us smile and increases our chances to see the bright side of any situation.
- Keep Going! Healing, recovery and realignment of your low-back takes time (weeks, months, and even years!). Be patient with yourself. Your body is doing the best it can with what it has to work with to relieve your low-back pain.
It’s Time
Now that you have all of the tools you need, it’s time to put them to work! Take 1 or 2 of these easy tips to help low-back pain, and implement them on a consistent basis! Once you’ve done that, you should start seeing progress, and can trickle in additional tips over time!
If you’re looking for more easy tips to help low-back pain, check out one of our most popular YouTube videos here.
If you found this helpful, please consider subscribing to the Hybrid Fitness YouTube channel, and be sure to check out all the other articles from our coaches.
And remember…Small Steps, Big Results.

Cathy grew up in NH surrounded by a large, loving family, where she learned generosity and hard work. She now models that for her two children. She was inspired to become a fitness coach when searching for ways to become more healthy herself after a life-threatening illness.
January 28, 2021
How To Improve Low-Back Pain
Let’s be honest, if you’ve got lower back pain, you’re probably missing out on a lot of fun in life. Fortunately, here are a few simple tricks you can do at home, without any equipment, to improve, and hopefully, eliminate your low-back pain.
DISCLAIMER: Before following any advice given here, please refer out to a doctor or other medical professional.
What Causes Low-Back Pain?
Aggravation of the low-back usually occurs due to improper alignment, or if our mobility has been disrupted. Usually misalignment is caused by a previous injury, or by improper repetitive movement over time. As many of you know, it takes only one vertebra to be out of alignment to experience pain.
Discomfort also occurs if two or more vertebrae are stuck together. Consider that each vertebra has 4 joints/facets that are held together with tiny ligaments. That’s 20 joints that can be sprained or fixated potentially leading to aches and pains!
3 Tips to Reduce or Eliminate Low-Back Pain
You can resolve low-back pain at home by taking the proper steps. First, you’ll want to reduce any inflammation, if possible. This is beneficial to remedy joints, nerves, and soft tissue that are irritated, raw, and swollen, causing discomfort and/or aggravation. In particular, your doctor or chiropractor may recommend oral anti-inflammatory medication, applying ice and/or stretching.
Here are 3 tips that you can do in the comfort of your own home to try and remedy that pesky low-back pain!
Tip #1 – Your Low-back Wake-up Call
How you start your morning contributes to the flow of the rest of your day. Your initial actions when you wake up prepare your body for sitting, standing and moving about your day.
Here’s an example of how to stretch your low-back before you even get out of bed each morning:
- Lying on your back with legs bent, gently pull one knee toward your chest
- Relax your low-back muscles while holding this position for 3-5 seconds, or longer if desired.
- Slowly switch legs.
- Now, do the same thing, but bring both knees toward your chest.
- Repeat 5-10 times to wiggle free from stiffness
Tip #2 – Your Core is Key to Resolve Low-back Pain
Strengthening your back is obviously important, but it’s just as important to strengthen your entire core. All the muscles extending from your head to your pelvis deep within your trunk provide support for your spine.
Exercises to aid with low-back pain are those that provide simple, low-impact movement of the whole body. The more you move, the more your lymph and circulatory systems flow. This increases the delivery of oxygen and nutrients to the joints keeping them healthy and removes waste products from your body.
Examples of Exercises for Mobility:
- Walking
- Swimming
- Biking
Specific Exercises for Building Core Strength:
- Pelvic tilts to create movement in the pelvis.
- Partial abdominal crunches lifting the head and shoulder blades off the mat.
- Crisscross, also referred to as Bicycles to strengthen the obliques
Give the core a hand by strengthening the glutes, quads and hamstrings with these exercises:
- Glute bridges to activate the glutes & hamstrings.
- Step-ups
- Walking lunges
- Single leg deadlift
- Elevated split squat
On the other hand, if lying on your back to exercise is not comfortable, then perhaps getting down on all fours for:
- Cat-cows
- Bird-dogs
- Planks, either low planks on your forearms or high planks with arms extended
Many exercises are beneficial and improve low-back pain but only if they are performed properly. Please be mindful when involved in the following to make sure your form is correct. If an exercise is too difficult to hold proper form, then modify the exercise appropriately.
Here are some exercises & behaviors you may want to be cautious of when dealing with low-back pain:
Planks
I know this may sound contradictory since I mentioned planks as a beneficial strengthening exercise above, however, ensure that you have proper plank form. To do this, align your body in a straight line from your head to your toes. If your low back sags or if you experience pain, try planks on your knees, elevated on a bench/chair or against a wall.
Prone positions
Although prone positions are beneficial for building core muscles, please use caution. Prone positions, such as Superman, can compress the spine by lifting your upper body and lower body too high off the floor. Instead, focus on making your body as long as possible by reaching with your fingertips and toes or lift only the upper body or lower body independently.
Excessive bending
Exercises that pull on the low-back such as, trying to pick something up off the floor without bending your knees. This movement can strain your low-back, especially if you cannot comfortably touch your toes with straight legs and/or if your hamstrings are tight. In other words, the low-back tries to provide the slack necessary to bend farther and could increase the chance of injury.
Quick twisting movements
Remind yourself to engage your core to support the low-back before slowly rotating the torso.
Contact or high-impact sports
Even though these sports may be fun, there is a risk of injury to your low-back if your core is weak. Low-impact exercises where there is always a grounded body part (whether it be a hand, foot or even a behind) can build muscle for more strenuous activities.
Heavy lifting that compresses the spine
Lifting heavy weight can increase the chance of low-back injury, even with proper precautions. In fact, it is possible to build muscle using body weight or light weight exercises.
Tip #3 – Strike a Pose to Relieve low-back pain
Posture! Posture! Posture!
Be mindful of your posture whether sitting, standing or lying down by:
- Engaging the core to support the low-back
- Aligning your head with your spine by lengthening through the back of the neck and pulling your chin back so your ears are over your shoulders
- Slightly pulling your shoulders back and shoulder blades together
- Using lumbar support when needed
Granted, nobody enjoys a moment of “Ouch! My back!”, as it impacts our enjoyment of life. Starting with the wake-up call exercise above and following through with these simple tips will help improve your low-back pain by keeping your joints mobile and your core strong.
For more on posture, check out this article!
If you found this article helpful, please consider sharing it with someone suffering from low-back pain.
Swing over to our YouTube channel to check out our latest videos here:
Hybrid Fitness YouTube Channel
And remember…small steps, big results.

Cathy grew up in NH surrounded by a large, loving family, where she learned generosity and hard work. She now models that for her two children. She was inspired to become a fitness coach when searching for ways to become more healthy herself after a life-threatening illness.
January 6, 2021
Good Posture is Your Partner for Mobility
Why is Good Posture Your Friend For Mobility?
If you’re a busy adult who’s committed to staying active (maybe you hike or kayak on the weekends) and you want to be healthy to keep doing those activities…you must have good posture. Good posture is your ally for mobility by helping your skeletal system stay aligned and your muscles and joints limber. Here’s how to do that with just four simple “posture” tips.
Tip #1 “Who is that sitting over there?”
We’ve all glanced across a crowded room and spied a divine human emanating confidence and grace just by the way they are seated. Keep reading to see how that could be you!
Why seated posture is a big deal
We live in a society where many of us sit while commuting to work, sit at work, and sit again on the way home. Then, we sit to eat dinner and wonder why our backs are sore and stiff. At that point, all we want to do is sit on the couch and watch tv or read.
The truth is, sitting is one of the worst positions for our bodies because it increases the pressure on our backs exponentially and shortens our hip flexors.
You can prevent spine discomfort, avoid poor postural habits and increase your confidence when sitting by:
- Supporting your lumbar spine with a small pillow or a rolled towel.
- Placing your feet flat on the floor with legs at 90 degrees.
- Aligning your head with your spine
- Keeping your chin parallel to the floor
- Pulling your shoulders back by slightly squeezing your shoulder blades together
Commuting in your car
Using the tips above in referring to your daily commute to or from work, place your hands at 4:00 and 8:00 on the steering wheel instead of 10:00 and 2:00. This position is more ergonomically correct because your arms are bent at 90 degrees and your elbows are right by your sides.
Sitting at your desk
The same tips apply if you are sitting at your desk in front of your computer. Keep your arms bent at 90 degrees with fingers on the keyboard and make sure your monitor is at eye level.
Taking a load off
Another option to combat sitting throughout the day is to decompress from gravity. Simply lie down. Why not watch tv while lying on the floor or the couch?
Tip #2 Standing posture for your best first impression
Nothing says confidence like a person standing tall with a smile on their face. Chances are that person is smiling because their posture makes mobility their friend.
You can radiate your own confidence simply by following these standing tips:
- Planting your feet hip width apart
- Evenly distributing your weight in both legs with a natural arch in your back
- Slightly pulling your shoulder blades together and keeping your chin parallel to the floor
- If you have to carry a bag try to choose something where the weight is evenly distributed across your torso and held close to your body, such as a backpack.
Tip #3 Lugging laundry, groceries and children?
Think of the many times during the day when our bodies act as transportation for something or someone.
We can continue to stay limber and safely mobile by following these lifting tips:
- Bending with the legs to pick up the item
- Holding the weight close to your body
- Lifting with your legs without rotating or twisting your body
*For a great core exercise that carries over to rotating your body, check out this video on how to do a Russian twist*
It can be slightly tricky if you need to lift and hold weight on one side of your body, such as lugging a basket filled with laundry, a bag full or groceries or a child on your hip. This creates an uneven bend in the spine and loads the tiny joints of the spine with all the weight on one side.
You can safely carry weight on one side of your body by:
- Shifting the weight from side to side often
- Engaging the abdominal muscles to help support the back.
Tip #4 Who doesn’t want rejuvenating beauty sleep simply by practicing good posture?
Sleeping sounds restful, but our sleeping posture can determine how our skeleton aligns and our muscles and joints stay limber. When you sleep on your stomach the joints in your lower back can jam together by hyperextending. It also doesn’t help the creases on your face caused by the pillow.
How to sleep well rested with crease-free skin
- Sleeping on your back with knees bent slightly
- Or sleeping supported on your side for a straight spine
We spend a third of our lives sleeping, so make sure to rotate that mattress and pretend you’re Goldilocks seeking a mattress that is not too firm nor too soft but just right.
Bonus Tip
Add movement wherever you can, such as choosing the stairs at work and walking at lunch time.
Good posture is your friend for mobility and by following these simple posture tips you’ll stay limber to enjoy your favorite fun activities.
If you found this article helpful, please consider sharing it and check back for more tips from the coaches at Hybrid Fitness…and remember small steps, big results.
To watch the video format of this article, click here:
https://www.youtube.com/watch?v=ATWlf45NlnE
If you’re just getting started on your fitness journey, and not sure where to start, check out our newest article here:
Getting Started with your Health & Fitness Routine

Cathy grew up in NH surrounded by a large, loving family, where she learned generosity and hard work. She now models that for her two children. She was inspired to become a fitness coach when searching for ways to become more healthy herself after a life-threatening illness.