https://www.ptwithkimb.com/blog daily 0.75 2026-01-27 https://www.ptwithkimb.com/blog/https/wwwptwithkimbcom/blog-page-url/new-post-title monthly 0.5 2025-05-06 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1739484239120-Q7BPLHR7ARVQA3K1M0SB/unsplash-image-KQ0C6WtEGlo.jpg Blog - Ergonomic Solutions for Working From Home - Make it stand out How to set yourself up for success with working from home with good habits, desk hygiene and product recommendations. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/761a3fd2-58a3-42ec-9996-5a50b32ff1f8/Screenshot+2025-05-05+170929.png Blog - Ergonomic Solutions for Working From Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/761d9812-4c3c-49cd-b4c4-26e5b421442f/Screenshot+2024-11-10+162326.png Blog - Ergonomic Solutions for Working From Home The head and arms are heavy! Increased torque forces trigger muscles to hold and build up tension in an attempt to create stability. Muscle strains and joint stiffness often happen in between these leverage points because they will function passively more like hammocks or suspension bridges than providing active lift of your body weight against gravity. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/3917d776-4d66-4669-bd24-52fbd9f50a29/Screenshot+2025-05-05+164507.png Blog - Ergonomic Solutions for Working From Home - Make it stand out The head and arms are heavy! Increased torque forces trigger muscles to hold and build up tension in an attempt to create stability. Muscle strains and joint stiffness often happen in between these leverage points because they will function passively more like hammocks or suspension bridges than providing active lift of your body weight against gravity. Use the 90 degree rule to help set up your work station to reduce torque and straining force exposure to your joints and tissues. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/cdd24ed7-af3d-499d-b1d1-ce938fc34042/Screenshot+2025-05-05+171638.png Blog - Ergonomic Solutions for Working From Home - Desk Top Stand for Standing Adapt your current set up to add options for adjustable monitor and keyboard solutions for standing at your desk. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/e8cde477-2643-4c2a-b5b5-24e11b7bde12/Screenshot+2025-05-05+171701.png Blog - Ergonomic Solutions for Working From Home - Double Monitor And Keyboard Clamp Adapt your current set up to add options for adjustable monitor and keyboard solutions for standing at your desk. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/e9d1caf6-57b1-4a03-a8ac-d934579d7243/Screenshot+2025-05-05+172150.png Blog - Ergonomic Solutions for Working From Home - Tablet Stand https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/2fab8257-5abc-4ab3-be01-59a2023f04c2/Screenshot+2025-05-05+172513.png Blog - Ergonomic Solutions for Working From Home - Tablet Stand https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/e25aac65-dbf8-44b9-b00e-a33b2753d335/Screenshot+2025-05-05+184242.png Blog - Ergonomic Solutions for Working From Home - Laptop Stand https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/90399725-b619-4d39-b858-7580987c2fa0/Screenshot+2025-05-05+184837.png Blog - Ergonomic Solutions for Working From Home - Lumbar Support Add it to any existing chair with a back. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/f85b752d-57a8-4891-b9c7-64b6cde9fe15/Screenshot+2025-05-05+185302.png Blog - Ergonomic Solutions for Working From Home - Lumbar Support Add to any existing seat. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/5fea291b-25c5-462e-95a5-ca83aba5569e/Screenshot+2025-05-05+185026.png Blog - Ergonomic Solutions for Working From Home - Seat Adaptor for Neutral Spine Helps to block the forward pelvic tilting/arching of back. Helps to hold onto the tailbone tuck when sitting. Add to any existing seat. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/24c25891-1b11-41b7-9536-992d74cce5bc/Screenshot+2025-05-05+184503.png Blog - Ergonomic Solutions for Working From Home - Wrist Support https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/45943d4c-88b0-4fa5-81f3-1fceb40e6bf5/Screenshot+2025-05-05+184735.png Blog - Ergonomic Solutions for Working From Home - Forearm Support https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/c5d5faa2-0336-42ec-980a-68fecd4cba2c/IMG_1091.jpg Blog - Ergonomic Solutions for Working From Home - Posture Bras Best: By Alignmend Similar design, less expensive posture bra https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/8223da6a-02fe-41bc-9bd5-f3a70a5f3686/IMG_1094.jpg Blog - Ergonomic Solutions for Working From Home - Posture Shirt With fit for breasts With fit without breasts https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1955f95c-fdae-427a-b06a-2b1356729798/IMG_5529.jpg Blog - Ergonomic Solutions for Working From Home - Patient Favorite Posture Braces Gaiam Brand Comfy Brand https://www.ptwithkimb.com/blog/sources monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/4f068242-30e9-4c7a-9a79-0e749273744d/Screenshot+2025-05-05+153309.png Blog - Recommended Reading and Reference Materials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/d45d4d26-8a54-4b5d-a199-c31e00200207/Screenshot+2025-05-05+153329.png Blog - Recommended Reading and Reference Materials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/338b3032-6c34-4f2b-a27f-649356f145e6/Screenshot+2025-05-05+153343.png Blog - Recommended Reading and Reference Materials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/32e353b9-a45e-4907-84ee-075068bd45e8/Screenshot+2025-05-05+153942.png Blog - Recommended Reading and Reference Materials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/82b41a0c-330c-4127-b280-25106ec41037/Screenshot+2025-05-05+153953.png Blog - Recommended Reading and Reference Materials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1ee4e408-19ab-4b0d-86aa-832110acd5b0/Screenshot+2025-05-05+153930.png Blog - Recommended Reading and Reference Materials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/d1eb0814-a7b2-471d-89b7-34eddad9c27a/Screenshot+2026-01-27+100406.png Blog - Recommended Reading and Reference Materials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/231e2a61-3572-4c12-a304-8bfc6871ef1a/Screenshot+2025-05-05+154021.png Blog - Recommended Reading and Reference Materials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/f9fb3219-cbea-4faa-8295-ea7fe2dab6df/Screenshot+2025-05-05+154030.png Blog - Recommended Reading and Reference Materials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/3d3425f9-ebec-44ac-b9da-bc0576c4c946/Screenshot+2025-05-05+154041.png Blog - Recommended Reading and Reference Materials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ptwithkimb.com/blog/quadtape monthly 0.5 2025-02-13 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/f16758d4-4a74-4c83-b542-0efb3c584899/Screenshot+2025-02-13+134608.png Blog - Tape The Quad to Reduce or Prevent Knee Pain - Help to learn to reset where straight is for your knee. Get the hip knee and calf to function more like a spring and distribute the impact forces while walking and negotiating inclines and stairs evenly through your whole leg. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1dfa6ce5-62dc-4171-9a31-b7eb6f8e94b5/Screenshot+2025-02-13+134256.png Blog - Tape The Quad to Reduce or Prevent Knee Pain https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/f16758d4-4a74-4c83-b542-0efb3c584899/Screenshot+2025-02-13+134608.png Blog - Tape The Quad to Reduce or Prevent Knee Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/5aea232d-ea49-4144-ad62-9b066ebdfff7/Screenshot+2025-02-13+134911.png Blog - Tape The Quad to Reduce or Prevent Knee Pain - Make it stand out Prac https://www.ptwithkimb.com/blog/heds monthly 0.5 2025-03-07 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1730264289288-27AOC95GNFYVWPIY1QBG/unsplash-image-0eI-ROeS_oA.jpg Blog - Hypermobile Ehlers-Danlos Syndrome and Hypermobile Spectrum Disorders - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ptwithkimb.com/blog/equipment monthly 0.5 2025-02-17 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/9046f222-b51b-438d-8a41-41576c51df97/IMG_1111.jpg Blog - Tried and True Self Care and Home Gym Tools - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/a5e307dc-ca41-44c8-8a54-bc05fb1edbeb/IMG_1083.jpg Blog - Tried and True Self Care and Home Gym Tools - Yoga Mat Just right. Not too thick, not too thin. Cushy without being so cushy that it throws off your alignment when exercising. Click picture or this link to purchase. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/b5252b32-a537-47c0-b35e-2a70f52f5e22/IMG_1086.jpg Blog - Tried and True Self Care and Home Gym Tools - Yoga Blocks These are my favorite. Sturdy and firm support with soft texture. Click picture or this link to purchase. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/d5758d04-75a5-440e-b40d-e403afb83eff/IMG_1085.jpg Blog - Tried and True Self Care and Home Gym Tools - Yoga Blocks These are my second favorite. These are the ones I have for use in my classes in the gym space. Less expensive than the Peleton brand. Not as firm but still sturdy. Click the picture or this link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/14f3dce7-766d-4d10-80b3-3c0e1e0ee096/IMG_1084.jpg Blog - Tried and True Self Care and Home Gym Tools - Yoga Blanket This is a very versatile tool to add padding to your mat and graded support. Run it through the washing machine first to help with fluff shedding when new. I use this along with the blocks for the breathing exercises to add head, spine and arm supports as needed. Click the picture or this link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/3ad34587-2a57-44da-a601-cfd65fe3df6c/IMG_1087.jpg Blog - Tried and True Self Care and Home Gym Tools - Stainless Steel Gua Sha Tool This is my favorite fascial mobilization tool after trying pretty much everything that is out there over the years. This tool is for separating layers of fascia that are stuck with adhesions. I like the stainless steel one because it’s more durable and doesn’t shatter if you drop it but the quartz, Jade and horn ones work fine. This shape fits great in my hand and its edges get all the angles, pressure and strokes I want when doing soft tissue work. Do not do gua sha to the front of the neck. Click the picture or this link to purchase. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/89380c99-d155-497d-a271-3f50516291e2/IMG_1097.jpg Blog - Tried and True Self Care and Home Gym Tools - Myofascial Decompression / Cupping Set Provides a quick and effective release. The tubing for the pump is important as cupping yourself is difficult without it. 3-4 pumps are plenty of pressure. Don’t leave them on for more than a minute or two as you can cause tissue damage. Don’t use them again until the bruising clears. Also, do not use these in the front of the neck. Use ice for 10 minutes on any sore or itchy spots. Click the picture or this link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/0c41f3e8-2392-4964-a57f-c9a3f9bf2d65/IMG_1096.jpg Blog - Tried and True Self Care and Home Gym Tools - Silicone Myofascial Decompression / Cupping Set An alternative to the set above for slower and gentler release. Using these is not as intense of an experience. They don’t provide as complete of a release in one shot but may be easier or more comfortable to use. Do not use these on the front of the neck. Click the picture or this link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/d5a2bee7-f4a1-4099-84b0-c6dc571ac7ce/IMG_1089.jpg Blog - Tried and True Self Care and Home Gym Tools - Lacrosse Balls - Single and Peanut I use these daily for teaching self massage and active release with muscle energy techniques to provide a deep tissue experience or a soothing light massage. You control the depth of the pressure by how much you lean into it against a wall or rolling it under your hand. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/d8bc2ee6-9c71-4469-82e2-d0fd594dffac/IMG_1090.jpg Blog - Tried and True Self Care and Home Gym Tools - Trigger Point Cane Helpful for the hard to reach knots at the base of the neck. You can use it on other areas as well. It comes with a handbook but I find that the tennis or lacrosse balls work better than the cane on other areas of the back and hips. Click the picture of this link to purchase. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/d837c3ce-d11b-4d77-b92c-db2b62590db3/IMG_1102.jpg Blog - Tried and True Self Care and Home Gym Tools - Rock Tape Sticky but not too sticky. Doesn’t easily provoke adhesive allergies. Stands up to water (ie Showering or swimming). Still need to make sure that your skin is free of oil-based moisturizers prior to use otherwise it won’t stick. Click the picture or this link to purchase. See these blog posts for tips on how to tape your back, knee and shoulder to help with stability and posture cueing. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/c5d5faa2-0336-42ec-980a-68fecd4cba2c/IMG_1091.jpg Blog - Tried and True Self Care and Home Gym Tools - Alignmed Posture Bra Click the picture or this link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/5e159ba1-bde0-417d-8e91-80293e5e9f77/IMG_1092.jpg Blog - Tried and True Self Care and Home Gym Tools - Similar, less expensive posture bra Click the picture or this link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/b6950466-a30b-49fb-ace8-9c877ab2a203/IMG_1093.jpg Blog - Tried and True Self Care and Home Gym Tools - Alignmed posture shirt Click the picture or this link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/8223da6a-02fe-41bc-9bd5-f3a70a5f3686/IMG_1094.jpg Blog - Tried and True Self Care and Home Gym Tools - Alignmed posture shirt Click the picture or the link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1955f95c-fdae-427a-b06a-2b1356729798/IMG_5529.jpg Blog - Tried and True Self Care and Home Gym Tools - Posture Brace Many of my patients have purchased this posture brace. Some say that it rubs in the armpit area and is uncomfortable with movement. So, if you are sitting at a computer for long periods of time or not having to move your arms a lot, this posture brace should be just fine to do the job. Click the picture or this link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/b8cded5a-c4ab-4085-80c5-653248c00268/IMG_1098.jpg Blog - Tried and True Self Care and Home Gym Tools - For the Wrist Left. Right https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/4b6c22cd-492c-4efe-a7e9-4d1119afbcc4/IMG_1099.jpg Blog - Tried and True Self Care and Home Gym Tools - For the wrist and thumb (spika) Right Left https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/e064e9f1-41c5-484d-888c-f1659ae06a72/IMG_1100.jpg Blog - Tried and True Self Care and Home Gym Tools - For the knee. This one includes a patellar stabilizer if your knee cap is injured / unstable. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/5dae615a-428f-4b2a-9708-de272ecfb2bb/IMG_1101.jpg Blog - Tried and True Self Care and Home Gym Tools - For the ankle https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/dc0d41e9-7a84-4bdc-ba0d-bdb640c4b437/IMG_1103.jpg Blog - Tried and True Self Care and Home Gym Tools - For the elbow or wrist tendonitis This brace is good for tennis elbow, golfers elbow, wrist flexor and forearm tendonitis and other wrist hand and elbow repetitve use injuries. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/bbdd696d-cf00-4845-a482-5d6b2ce18cd7/IMG_1104.jpg Blog - Tried and True Self Care and Home Gym Tools - Patellar Tendonitis Wear it for two weeks straight during all waking hours. Tight but not so tight to cut off circulation. Then for two weeks after that use during the activities that are aggravating and then see how things feel. Click the picture or the link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/195f6c5d-def0-48e4-b77a-68cd0b2c7654/IMG_1105.jpg Blog - Tried and True Self Care and Home Gym Tools - Maternity / Pregnancy Brace Unloads the pelvis so the weight of the baby is more evenly distributed and reduces the pull into an arched spine and weightbearing through just the front of the foot to help maintain active posture control. Click the picture or the link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/479f703a-8161-45f8-bc5e-3bc22ddad614/IMG_1106.jpg Blog - Tried and True Self Care and Home Gym Tools - Post partum SI / Pelvis Stabilizer Helps with pelvic and low back pain post partum until the ligaments that hold the pelvis together heal. Here’s a postpartum hack: Do your exercises while Using the brace to help get your active stability back And have less pain quicker once cleared by your OB to start exercising again. Click the picture or the link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/dec202d4-ae91-4505-bfa0-8b4574c6a235/IMG_1110.jpg Blog - Tried and True Self Care and Home Gym Tools - Cast Iron Kettle Bells I have tried many different types of kettle bells. With the balance of price vs. quality the simple cast iron ones are the best. Any more expensive you are just paying for looks / brand name. These are great and withstand frequent use for the long term. How many kettle bells do you actually need for a well rounded home gym strength and conditioning? 10, 15, 20 pounds and maybe 30 pounds if still feel like you need more weight. Click the picture or the link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/f211d6f6-7bf2-4cb9-b9ea-77de65541467/IMG_1107.jpg Blog - Tried and True Self Care and Home Gym Tools - Dumbbells 2, 3, and 5 pounds are a good starter set. When ready for more weight add 8 then 10 pounds. Click the picture or the link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/7032c0e9-6f55-4a32-9bed-ec7209fa163a/IMG_1108.jpg Blog - Tried and True Self Care and Home Gym Tools - Yoga Ball 56-65 cm on average works best for most patients to add some core stabilization challenge to just sitting still or your usual body weight or upper body band/dumbbell exercise routine. Measure knee to floor in cm to find your size relative to your height if you want to use it to sit on at a desk. . Click the picture or the link to purchase. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/961d0709-89e1-4668-b7b2-f35c51753781/IMG_1109.jpg Blog - Tried and True Self Care and Home Gym Tools - Bands These are sturdy and endure heavy use well. Click the picture or the link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/064dabb3-60dd-4498-a6ed-684dd1a71d30/IMG_1112.jpg Blog - Tried and True Self Care and Home Gym Tools - Stair Stepper Best, sturdiest. Most versatile with adding height levels. Can be bigger and bulkier with storage. Click on the picture or the link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/f0696c62-83e8-440c-9484-58d169f5949a/IMG_1113.jpg Blog - Tried and True Self Care and Home Gym Tools - Stair Stepper Good, less expensive and easy to store when not in use. Click on the picture or on the link to purchase https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/ae070006-27e3-46b1-9797-70ce21dd559c/IMG_1095.jpg Blog - Tried and True Self Care and Home Gym Tools - My Good Posture Chair This is the same chair that I have in my treatment, rooms and gym space. Patients often comment how comfortable this chair is and how well it helps them to keep a good posture while sitting in it. Click on the picture or link to purchase https://www.ptwithkimb.com/blog/pain monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/3dc2ba61-5d35-4d77-a1cc-8a0f76553421/83CC181F-1A9C-495B-8BC8-AD98D4A9D103.jpeg Blog - Your Road Map to Breaking Free From Chronic Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/da2453d7-f52f-40ef-80b1-a7883a153105/C4A382A2-D6A7-4340-84AE-B6EA5F58A7A0.jpeg Blog - Your Road Map to Breaking Free From Chronic Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/895e4ede-2231-445a-8c37-0e64ecfc725b/829F9371-73DA-42E0-B0A8-F0C465DE6086.jpeg Blog - Your Road Map to Breaking Free From Chronic Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/c80720a8-d5a9-44da-90cd-0ff663ec2ac2/E67B752B-6C42-409F-BECC-BFC69D333FF9.jpeg Blog - Your Road Map to Breaking Free From Chronic Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/009dbbb4-e192-4375-96e6-dcd6a42ca4ab/CD0DAD12-55C4-441B-9660-EC30F97949D6.jpeg Blog - Your Road Map to Breaking Free From Chronic Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/ce9495c4-346c-4b13-8d5b-0e098f8e3c3a/IMG_3337.jpg Blog - Your Road Map to Breaking Free From Chronic Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/a7733e17-ccfb-4ebd-a7a0-51bd120e6114/IMG_3334.jpg Blog - Your Road Map to Breaking Free From Chronic Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/c5074043-6f8b-448a-a03e-ba44893d8631/Screenshot+2025-11-13+135734.png Blog - Your Road Map to Breaking Free From Chronic Pain - Make it stand out ID 215358768 © Axelkock | Dreamstime.com https://www.ptwithkimb.com/blog/Hiit monthly 0.5 2025-08-08 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1654833375651-NU9QRQGP1IMCOUQ0RQZ4/unsplash-image-oGv9xIl7DkY.jpg Blog - What is High Intensity Interval Training (HIIT) and why is it so awesome? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1654833775005-TNP82LRGPSLY9ILNC2C2/unsplash-image-5mZXgOn7kW0.jpg Blog - What is High Intensity Interval Training (HIIT) and why is it so awesome? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/35d537f5-3b5c-4bfc-b01d-9e31fb2ff409/3BADB0BE-3875-47A7-8A42-FCB620FB1967.jpeg Blog - What is High Intensity Interval Training (HIIT) and why is it so awesome? If you are on medications that limit your heart rate, here’s an alternative to determine your high/low effort for HIIT exercise. If you’re just starting out alternate 0/3 Progress to 0/4 then 0/6 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/f49c542f-3915-43cb-8dc4-7d1d589027a0/E07F4D8F-AB3B-4DEB-A1BB-97B03F26BACE.jpeg Blog - What is High Intensity Interval Training (HIIT) and why is it so awesome? - Above are some other ideas for programming your HIIT work outs (4) https://www.ptwithkimb.com/blog/Acsmguide monthly 0.5 2025-08-08 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1648157360771-CAEMM3QR79JQ5OG4NXW8/unsplash-image-_nUKpvm9I0w.jpg Blog - Simple, Safe and Straight Forward Strengthening! - Goal: Build Strength and Bulk 8 reps minimum, max 35 2 minute rest break in between rounds 1 rest before moving onto a different exercise. If you can’t do at least 8 reps with 2 rest breaks lower the weight https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1648158561413-LBSWVR90V4ISYC5VAISI/unsplash-image-TT042bOytlU.jpg Blog - Simple, Safe and Straight Forward Strengthening! - Goal: Muscular Endurance (Stronger for Longer) 10 reps minimum, max 50 30 - 60 second rest break in between rounds 2 rests before moving onto a different exercise. If you can’t do at least 10 reps with 3 rest breaks lower the weight https://www.ptwithkimb.com/blog/Sorenessrules monthly 0.5 2025-08-08 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/d4269b2d-3ef1-4702-8b9f-e7d34660c497/E762F7E4-18BD-4CE8-B151-2660EB1AD93B.jpeg Blog - The Soreness Rules - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/6cb36b2f-5198-491b-acd6-49cca69f7768/83D65D0E-293F-4CE8-B14F-335BB236F1B3.jpeg Blog - The Soreness Rules - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/ce0b700f-b445-4cf2-8cc7-0f8f2138cdec/4ABFDA3B-86DC-47B2-A293-B7185F4D2F92.jpeg Blog - The Soreness Rules - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/91acd427-c27b-48b0-86b5-2099da36e737/D33FBECA-1CE7-4A70-8542-CC63158E4EE6.jpeg Blog - The Soreness Rules - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ptwithkimb.com/blog/arthritis monthly 0.5 2022-01-07 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/3902423f-775c-46ad-88c7-3283ccf11244/EA51E301-F0FC-436B-A58C-93186924A7A0.jpeg Blog - So You Have Arthritis… Now What? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1641584748637-ZQWI8QB5QWUISHEON7ZP/unsplash-image-yPPu9FBmTQ0.jpg Blog - So You Have Arthritis… Now What? Wolff’s Law: Bone will grow in response to the forces applied to it. The Good Side: This helps build bone to heal breaks or fractures. This also helps to prevent or treat osteoporosis, where bone density is lost. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/9f0ca9d8-47e5-45c8-b9cb-07668136b4a1/86DFE422-9891-4E2D-9513-B180EA61D128.jpeg Blog - So You Have Arthritis… Now What? - The Not-So-Good Side: Bad movement habits and bad posture changes how gravity loads and compresses a joint. The protective covering of the joints (cartilage) wears down. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/013a4a1b-ca90-4f8a-93f0-15abe89a3c92/4F8AFF47-2ACF-4AA8-96A6-BCB33FC3B1AF.jpeg Blog - So You Have Arthritis… Now What? - The bone becomes exposed, creating additional stress within the joint. In response to those extra forces and stresses, bone grows and the joint surface becomes: Thickened or narrowed Rough or uneven https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/2b2cd04e-bc39-46c2-a5e2-04394abf582a/1F4A500F-C33B-41A3-96A1-6FFF520A4917.jpeg Blog - So You Have Arthritis… Now What? - Physical Therapy retrains your posture. Stability in the body starts with the spine and then extends out through the joints closest to it - the hips and the shoulders. Poor alignment in the spine, shoulders and hips changes the way gravity pushes down through the body and the stress on the joints to stay upright, move as well as the impact absorbed through the legs from the ground. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/7f2d45ed-1cdf-4968-af12-cafa9425baa0/C4A32B36-AEA5-4745-A1CD-F65473FDC782.png Blog - So You Have Arthritis… Now What? - Physical Therapy reactivates and retrains your core. Your core is actually a group of the deepest muscles that surround each joint, including your spine. When they work as a group or as a system, they maintain a healthy suspension and “lift” required to maintain your alignment against gravity. When there is poor activation of these deep core muscles it is like driving around in a car without a shock and suspension system. That contributes to the extra stress on your joints eventually leading to arthritis. https://www.ptwithkimb.com/blog/Squat monthly 0.5 2021-11-05 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/ab5343c6-5a64-4032-a75a-703c0c217584/1B5AD7A3-EE33-449B-A497-C3E62975C69B.jpeg Blog - How to Bend and Squat when Dealing with Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/816f25c9-3692-480e-a637-cf7002f9d24d/912907FF-263A-423F-BDF1-7A1204833890.jpeg Blog - How to Bend and Squat when Dealing with Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/6648dd62-99eb-4ac2-b2e5-c1a60a9a866d/9BB3CC4B-6F05-4279-A77E-E017AF460B72.jpeg Blog - How to Bend and Squat when Dealing with Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ptwithkimb.com/blog/traincapacity monthly 0.5 2021-10-05 https://www.ptwithkimb.com/blog/capacity monthly 0.5 2021-10-05 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1632435275230-4RJ5NGYB75D7AM6DX5LO/unsplash-image-hWgsxV_VQW0.jpg Blog - Everything You Need to Know About Injury Prevention - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1632435819889-JS1N66CTE2HZ5TFDSN5N/WIN_20210923_15_22_20_Pro.jpg Blog - Everything You Need to Know About Injury Prevention When standing on one leg, can you reach forward with one leg and then the other without leaning to one side, losing your balance, or your knee collapsing inward or turning your foot out? https://www.ptwithkimb.com/blog/carpaltunnel monthly 0.5 2021-09-14 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1631648332024-X6AASR7AYDV4BCPFAEYA/IMG_4314.jpg Blog - What is Carpal Tunnel Syndrome? The carpal tunnel is where the tendons that bend and move your wrist and fingers (red arrow) and their wiring, the median nerve (yellow arrow), pass into the hand. It is a fixed, enclosed space bordered by a very tough band of tissue at the top called the flexor retinaculum (black arrow) and the wrist bones on all other sides. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1631648526302-EP87WCI9IYFH4L164KCL/IMG_4315.jpg Blog - What is Carpal Tunnel Syndrome? - An Inside View of the Carpal Tunnel Carpal tunnel syndrome stems from a repetitive irritation and compression of the median nerve by the the wrist and finger flexors. With repetitive wrist bending, gripping and finger movements in a bent position these muscles get bigger, thicker and rub on each other excessively. This can drive inflammation of the tendon sheaths (blue arrow) and scar tissue development further restricting movement and compressing your nerve in a fixed, enclosed space. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1631648805373-M3S8VJR2ETMKPB4750G3/unsplash-image-T0xPy9PDyf4.jpg Blog - What is Carpal Tunnel Syndrome? - Mind Your Wrist Posture Keep your wrist in a neutral (straight) position. Do not keep your wrist in a flexed or extended position when using your hands as it compresses the carpal tunnel. Use a brace to help you if necessary. Also do not let your wrist and hands rest on the lap top edge. This places pressure on the median nerve and can irritate it. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1631649060906-Z916B0KPHAK4QPWZ8890/unsplash-image-sQtGjRSOyGk.jpg Blog - What is Carpal Tunnel Syndrome? - Pay attention to your overall posture too. Typically, patients who have this problem tend to grip too hard because of a weak neck, stiff back , weak back and shoulder blade core muscles. Pay attention to how you do the things that give you pain and be sure to do it with good posture. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1631649175122-NI1BDFCCWUNQ7IFYWYE4/IMG-3740.jpg Blog - What is Carpal Tunnel Syndrome? - Stretch Stretch the muscles and tendons that go all the way down and into your finger tips frequently throughout your day. Try to do them as soon as you notice pain or tension starting to increase to prevent the higher spikes of pain or soreness at the end of the day. Click on the link above to learn all of the stretches you can do. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1631649307716-D1SS7OE6F1MWNVQSLLNQ/brace.png Blog - What is Carpal Tunnel Syndrome? - Brace Wear it when you are doing things that typically cause you pain. Wear a brace especially at night. People who have carpal tunnel syndrome often sleep with their elbows, wrists and fingers curled up without even realizing it. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1631649650240-SAPR2MJQ2LG8VCI0ZRN2/IMG-3742.jpg Blog - What is Carpal Tunnel Syndrome? - Glide Nerves and tendons are meant to glide and slide on each other. That movement tends to get compromised when tissues in the area get irritated and inflamed. Often tendonitis coincides with the numbness and tingling as a result. https://www.ptwithkimb.com/blog/Tendonitis monthly 0.5 2021-09-03 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1630514747845-BCTBLTDO7WE3FFLY438R/elbowanatomy.jpg Blog - 4 Secrets to Conquering Elbow or Wrist Tendonitis Lateral epicondylalgia, aka tennis elbow, stems from a repetitive irritation of the common tendon (yellow) of the wrist and finger extensors. With repetitive wrist and finger movements, even heavy lifting, stress and strain is put through the tissues that attach the muscles to the bones making it difficult and painful to do simple things such as driving, opening doors, brushing your teeth, type and keep you from doing things you enjoy like gardening or crafting. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1630627000002-IAF53N4J3I244713966J/ice+massage.png Blog - 4 Secrets to Conquering Elbow or Wrist Tendonitis - Ice Massage Rather than using an ice pack, ice massage causes a quicker numbing and stronger blood vessel constricting response in the irritated tissues. Freeze some water in a dixie cup, peel back the top half of it once it’s frozen and move the ice around in circles concentrating on just the painful area. When it’s numb it’s done! (about 5 minutes) https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1630627056364-PMR55NI2DZ4M6DFUSU2S/IMG-3741.jpg Blog - 4 Secrets to Conquering Elbow or Wrist Tendonitis - Stretch Stretch the muscles and tendons that go all the way down and into your finger tips frequently throughout your day. Try to do them as soon as you notice pain or tension starting to increase to prevent the higher spikes of pain or soreness at the end of the day. Click on the link above to learn all of the stretches you can do. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1630627223363-VY5UAJ1FAIU7KXWLN5QC/ice+massage.png Blog - 4 Secrets to Conquering Elbow or Wrist Tendonitis - Brace Get a tennis elbow brace, not a supportive wrist or elbow brace. When the pressure point band is placed over the most tender spot in your forearm, it changes where the peak tension occurs when you grip, lift or use your hands and distributes it more evenly throughout the muscles in the area, allowing that tender spot to settle down. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1630626752067-HREKRAT2SUQLSCP317QY/nerves.png Blog - 4 Secrets to Conquering Elbow or Wrist Tendonitis - Glide Nerves and tendons are meant to glide and slide on each other. That movement tends to get compromised when tissues in the area get irritated and inflamed. Often and numbness and tingling coincide with tendinitis as a result. https://www.ptwithkimb.com/blog/tapeback monthly 0.5 2021-08-26 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1629933433242-A6ULV0QAEXRWS0UZFNIR/posture1.jpg Blog - How to Tape Your Back - Hinging forward at the hips and either arching the low back or holding the low back flat and tight Flexing through the mid or low back, lengthening and weakening and straining the back muscles Twisting or torsion in the mid or low back, tightening up one side, lengthening and weakening the other side All of the above! https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1629933755389-YWKM94SI0K950V9O3R1N/low+back+tape.jpg Blog - How to Tape Your Back Here is a simple taping technique that helps to cue the body, without you having to consciously think about it, and to maintain a neutral alignment while you go about your daily business. It also helps to provide some support to your back if you are having some pain. (Image from HEP2go.com) https://www.ptwithkimb.com/blog/Tapeshoulder monthly 0.5 2021-08-10 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1628295121575-2YMEV0YW0N5B5KG1G0NI/IMG_3032.jpeg Blog - Simple Taping Technique to Support the Shoulder https://www.fitnessphysio.com/subacromial-impingement https://www.ptwithkimb.com/blog/tapeknee monthly 0.5 2021-08-02 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1627929376909-97OPMDA7IREJAUTCAHJ4/IMG-4035.jpg Blog - Easy and Effective Knee Taping Technique - When you straighten your knee, your quad (blue arrow) contracts and pulls the knee cap (yellow circle) up the femur (yellow arrow) When your knee bends, the quad lengthens and stretches and your knee cap gets closer to the femur. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1627929254156-3BAYOCJFXJ2MWD7UPDAV/IMG-4034.jpg Blog - Easy and Effective Knee Taping Technique - The outer edge of the femur is taller and shallower than the inner side of the femur. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1627929978450-MSOT60RNERAOH6W78GKD/IMG-3790.jpg Blog - Easy and Effective Knee Taping Technique - If your quad is tight, your hip is weak , or both, your knee cap tends to get pulled to the shallower, outer edge of the femur and can: Grind on the bone (yellow arrow in the picture above) Rub or cause friction in the tissues on the outer end of the knee Cause increased pull or strain in the tissue on the inner end of the knee https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1627930551777-5IMUT50Z2LACI7G30RH0/IMG-4134.JPG Blog - Easy and Effective Knee Taping Technique By pushing the knee cap toward the middle and then taping it down, you are putting the knee cap in the “deep end of the pool” and allowing the tissues on the outer side of the knee to lengthen (reducing friction) and reduce the strain on tissues on the inner side of the knee. https://www.ptwithkimb.com/blog/aboutsleep monthly 0.5 2025-08-18 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1627322236539-F0XNGMQIEWY8Z2M42YK8/unsplash-image-wBuPCQiweuA.jpg Blog - The Healing Power of Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1627322260968-X9OG3KNCLSHOPW3GH6LG/unsplash-image-bo3SHP58C3g.jpg Blog - The Healing Power of Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1627322279390-I11C329UP5UYDB0K5QV4/inflammation.jpg Blog - The Healing Power of Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1627323526910-QJQQHR55QPYXWUBHMWBD/symsystem.jpeg Blog - The Healing Power of Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1627322941493-0DZYYXSD1TDCW2NOM39U/Nerve+firing.jpeg Blog - The Healing Power of Sleep - Make it stand out With good sleep, the critical level of excitement is raised, which means it takes more stimulation for the nerve to produce a sensory signal. https://www.ptwithkimb.com/blog/sleeptips monthly 0.5 2025-08-18 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1626815175102-ZMSFWU93Q403OR63E2AK/straight.jpg Blog - 7 Effective Tactics to Get a Comfortable Sleep When You’re Dealing with Pain - Get Straight Myth Buster: It doesn’t matter what position you sleep in as long as you can be comfortable and you can maintain a straight spine! https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1626886161697-M9SO7GISE11OX4ES9XOR/neck.jpeg Blog - 7 Effective Tactics to Get a Comfortable Sleep When You’re Dealing with Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1626885469029-ABO3UGXXQTHVXSZFUZKV/shoulder.jpeg Blog - 7 Effective Tactics to Get a Comfortable Sleep When You’re Dealing with Pain - Make it stand out Sleeping on your side or on your back is the most likely position to be comfortable if you are dealing with shoulder pain during the night or in the morning. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1626885886027-XLXHSS405L53BC17MXHH/IMG-3962.jpg Blog - 7 Effective Tactics to Get a Comfortable Sleep When You’re Dealing with Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1626885959331-CLWGPZE715AQ13U99WSJ/IMG-3963.jpg Blog - 7 Effective Tactics to Get a Comfortable Sleep When You’re Dealing with Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1626886038301-G8G99XRD9GXH24424JLZ/IMG-3959.jpg Blog - 7 Effective Tactics to Get a Comfortable Sleep When You’re Dealing with Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ptwithkimb.com/blog/whiplash monthly 0.5 2021-07-01 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1625098522750-EOMKF5RIK9ZEM2XVA5Y1/whiplash.jpeg Blog - All About Whiplash - Make it stand out In this drawing, the white parts represent the ligaments that hold the bones together and help the brain sense where the neck is in space. The spine is surrounded on all sides by muscles. Only one of the muscles in the neck is shown in this picture. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1625099139082-GK0JXR7JIW2KMGEH1E72/get+PT.jpg Blog - All About Whiplash Getting physical therapy as soon as possible can help you avoid a delayed recovery from a whiplash injury. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1625099273653-VJ07F15M87ZVO0UO9PFC/unsplash-image-IcAtXrAZx8E.jpg Blog - All About Whiplash Even if it’s been some time since the accident, it is never to late to begin. Make an appointment to see a physical therapist to take the first steps toward getting back to the things you enjoy! One easy and safe way to begin moving after a whiplash injury is an exercise called a “chin tuck.” What this exercise does is help to wake up the deep muscles in the neck that stabilize the spine and reduce the engagement in the bigger, more superficial muscles that are on as part of the protective response. https://www.ptwithkimb.com/blog/pretzel monthly 0.5 2025-08-18 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623864881929-952B65DH0U0633KVEZHK/IMG-3786.jpg Blog - Pretzel and Plank Before Your Cardio - Here’s a step by step video on how to get into the pretzel stretch. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623864856584-AHB0SJY3V6MLV3K5QUPF/goodplank.jpg Blog - Pretzel and Plank Before Your Cardio - Here’s a step by step video and guide on how to perform a plank without substituting for the core. https://www.ptwithkimb.com/blog/plank monthly 0.5 2025-08-18 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623863560438-K8R6WB378X58O7J1P4H4/goodplank.jpg Blog - The Perfect Plank The trick to getting the “perfect plank” is how you get into the position. Also, doing the plank on the forearms instead of extending your arms straight allows you to train the tricky area of the mid back and shoulder blades. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623862894092-59B3UWOXP59DESM2T6DL/elbow.jpeg Blog - The Perfect Plank The elbow joint is one of the strongest joints in the body as it has a “locking” mechanism. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623863053471-R8IVN8L5DIVRSX072YW3/badplankarmsX.jpeg Blog - The Perfect Plank If you do a plank with your elbows extended, that locking feature allows the upper and low back to keep the body upright passively like a suspension bridge. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623863088389-CNOGK8U5RPF1MG9XF5PE/badplankknees.jpeg Blog - The Perfect Plank If you let your knee flex or balance on your tip toes instead of dropping back into your heels your quads and pecs end up doing most of the work, not the core. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623781859002-I6196JEJ4615SOYB3NMV/plank+prep.jpg Blog - The Perfect Plank - Plank Prep Lay on your stomach and prop yourself up on your elbows Push through your forearms, lift through your chest, tuck your chin and pull your head back Breathe here, cinching your lower ribs down and in together for 3-4 breaths to activate the multifidus in the neck through midback and shoulder blade stabilizers. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623781883587-AJT6CQ46M3JZ44N60AKA/mod+plank.jpg Blog - The Perfect Plank - Knee Plank Keeping your arms where they are push back into a table top position, resting on your knees. If you have a mirror, check your form. Keep your tail bone tucked under, don’t let your back arch. Keep pushing through your forearms, tucking your chin, pulling your head back and breathing. Build your hold here up to 45-60 seconds before moving onto the next step. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623781905467-K5KZDHQ9EG9OMH5JYWAW/plank.jpg Blog - The Perfect Plank - Full plank Keep your alignment and breath as described above. Tuck your toes under and straighten your knees. Actively press your knees up toward the ceiling and your heels back as you hold. Keep pushing through your forearms, tucking your chin, pulling your head back and breathing, cinching your ribs down and in together without sinking. Hold for up to 90 seconds (1.5 minutes) https://www.ptwithkimb.com/blog/strengthencore monthly 0.5 2025-08-18 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623173489810-549CFEUNROSWLXXZMDVU/IMG-3787.jpg Blog - Strengthen Your Core - Clam Shell (Easy) Video Link This exercise works on hip and low back rotation stability and coordination. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623356896909-3T60MQPJ86W8VVA7Q37G/IMG-3797.jpg Blog - Strengthen Your Core - Easy: Start by laying on your back with your knees bent. Exhale to set your core. Lift one leg up into a table top position (yellow). Check that your core is set again before moving (blue). Exhale lower your leg down just hovering it above the ground while emptying your breath into your pelvis without collapsing into your chest or letting your head pop up. Inhale to bring it back up. Repeat on the other side. Perform up to 15 reps on each side. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623356977609-9F1B7XYV6LT195TKQ56Q/IMG-3798.jpg Blog - Strengthen Your Core - Medium Challenge Medium Challenge: Start by laying on your back with your knees bent. Exhale to set your core. Lift both legs up into a table top position. Check that your core is set again before moving. Exhale lower your leg down just hovering it above the ground (yellow) while emptying your breath into your pelvis without collapsing into your chest or letting your head pop up (blue). Inhale to bring it back up. Repeat on the other side. Perform up to 15 reps on each side. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623357162221-ZL183I6PMGZCTMRORD9S/IMG-3801.jpg Blog - Strengthen Your Core - Easy: Start by laying on your back with your knees bent. Exhale to set your core. Lift your hips up so that there is a straight line from your knees to your hips (yellow). Don’t let your low back arch or your ribs flare (blue). If you see that happening, exhale forcefully, emptying your breath into your pelvis as your draw the points of your ribs down and in. Hold for 3 seconds, then lower. Repeat up to 15 times. When that is easy, move on to the medium challenge bridge. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623357178043-F4WWKGBRBMI90AHT7GVN/IMG-3803.jpg Blog - Strengthen Your Core - Medium Challenge: Start by laying on your back with your knees bent. Exhale to set your core. Lift your hips up so that there is a straight line from your knees to your hips (yellow). Don’t let your low back arch or your ribs flare (Blue). Roll one foot up onto the tip toe and lift your foot up 1 inch (Red) without any drooping, side shifting or twisting. Lower your foot and reset your hips if necessary before repeating on the other side. It’s ok to lower in between each right and left set at first if you need to. Repeat up to 15 times on each side. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623357251388-LL7CBNJ4XZFLFKL8YMQ0/IMG-3806.jpg Blog - Strengthen Your Core - The Bird Dog (Medium Challenge) Video link This exercise works the control and strength of the deep spine stabilizers, the deep abdominals, the deep hip and scapular stabilizers without the support of the ground. Work on this one after you have worked on the first 3 for at least a week. It might be hard to do this correctly otherwise. https://www.ptwithkimb.com/blog/knee monthly 0.5 2021-06-08 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623104584529-JBKLBVVCZRZDKPHWGZNS/IMG-3789.jpg Blog - Get Started on Tackling Your Knee Pain When the hips are habitually not being used with movement, the quads will start to take over. Over time, the quads (red) and the other hip flexors start to lose length and flexibility, driving the knee cap to contact the femur closer (yellow). https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623104661029-Z5FZEONGMIO6F48FOLB6/IMG-3790.jpg Blog - Get Started on Tackling Your Knee Pain The knee cap can also get pulled along the shallow side of the femur (blue). The changes in the angles at hip increases impact forces in certain areas of the knee too. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623105003850-ZFA5V8RI8S9UXVD4PUIV/unnamed.jpg Blog - Get Started on Tackling Your Knee Pain The deep stabilizing hip muscles (yellow) function like the shocks and central control system for your legs. Over time, with less use, the hips start to get weak and sluggish. When those muscles are not functioning properly it can also drive increases in impact forces at the knee. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623104486777-CEQJ7WB007YM9RDJ4FWC/IMG-3788.jpg Blog - Get Started on Tackling Your Knee Pain - Easy Hip Flexor Stretch Place your shin on a chair seat Hold onto something for balance Hold for 30 seconds, 2 rounds https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623104517176-0SE5QSM782WDSGF5A10H/IMG-3786.jpg Blog - Get Started on Tackling Your Knee Pain - “Pretzel” Stretch for Advanced Hip Flexor Stretch with Core Activation Lay on your side with a strap around the bottom ankle (red) Flex the top hip up and in toward the bottom shoulder (yellow) If you get groin pain here, place your top knee on a pillow (yellow) https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1623104537490-MLRUPTY30ONC25UFLBON/IMG-3787.jpg Blog - Get Started on Tackling Your Knee Pain - Clam shell: Deep Hip Stabilizer Activation Exercise Stack your hips and shoulders so you are balancing on the bony points (Red and Blue). Keep your ankles together (yellow) as you lift up your top knee as shown just to hip height (green). Do not let your hips or low back roll backwards Perform up to 30 reps. https://www.ptwithkimb.com/blog/wrist monthly 0.5 2021-06-04 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622064810110-SR51L6Y1W1EBH54QRG09/IMG-3507.jpg Blog - 4 Easy Stretches for Wrist or Hand Pain - Shoulder and Arm Opener This is shown in standing so you can see it better, but the instructions below can be for sitting or standing. While sitting tall through your sit bones or standing through both heels evenly, place your hands behind your back with interlocking hands. Roll your shoulders back and squeeze your shoulder blades together to feel a moderate stretch across the front of your chest and shoulders. Exhale completely drawing your ribs down and in toward your hips without collapsing through your chest or letting your head come forward. Take 3-5 breaths, 4 seconds in, 4-6 seconds out like this. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622590113994-P4SUFKAVBSTKGZRV1C2K/IMG-3740.jpg Blog - 4 Easy Stretches for Wrist or Hand Pain - Carpal Tunnel Opener (Wrist Flexor Stretch) Straighten your elbow out in front of you Turn your palm up as far as you can Pull your fingers down. Be sure to pull at the knuckles Hold for 30 seconds to 1 minute. Repeat 2-3 times If you get numbness or tingling, stop. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622590142858-KWZJ87J1QBZE8LCGQN4P/IMG-3741.jpg Blog - 4 Easy Stretches for Wrist or Hand Pain - Tennis Elbow Stretch (Wrist and Finger Extensors) Straighten your elbow out in front of you Turn your palm down as far as you can and then make a LIGHT fist Pull your fist down. Be sure to pull at the knuckles Hold for 30 seconds to 1 minute. Repeat 2-3 times https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622590400332-EEAFIU4J1A0AXP70BF6C/nerve+glide.jpeg Blog - 4 Easy Stretches for Wrist or Hand Pain - Nerve Glide Sometimes elbow, wrist and hand pain is coming from an irritated nerve. This one is for if you have numbness or tingling, pain that radiates in your arm, sometimes all the way into the hand or fingers. If you pain travels, that is also a sign your nerve is irritated too. https://www.ptwithkimb.com/blog/foot monthly 0.5 2021-06-02 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622589800175-AAJBWX7OMXF9GKC91Y34/IMG-3732.jpg Blog - 6 Easy Stretches for Foot Pain - Calf stretch (Gastrocnemius) Place your hands against a wall, counter or desk top. Take 1 step back. Line your toes up to 12 o’clock. Keep the back knee straight and bend the front knee until you feel a stretch. Hold for 30 seconds to 1 minute, repeat 2 - 3 times. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622589831129-Z35MI8HB0NO742D1DRFJ/IMG-3733.jpg Blog - 6 Easy Stretches for Foot Pain - Calf stretch (Soleus) After you have finished the stretch above, bend the back knee for a lower calf stretch. Hold for 30 seconds to 1 minute, repeat 2 - 3 times. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622589854654-LU8WRMP1VBNNUGGSI4RO/IMG-3734.jpg Blog - 6 Easy Stretches for Foot Pain - Shin and top of the foot stretch (anterior tibialis and toe extensors) Curl your toes in on themselves like you are making a fist with your toes. Pull your ankle down. You should feel a stretch across the top of the ankle and the foot. Hold for 30 seconds to 1 minute, repeat 2 - 3 times. This stretch is important because if these muscles are tight or short, they strain the plantar fascia at the bottom of the foot. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622668614465-ESD9HCJEBAE2KXOETIRO/IMG-3735.jpg Blog - 6 Easy Stretches for Foot Pain - Plantar Fascia Stretch Pull your ankle up and your toes up. Find the band of tissue between the base of the first toe and your heel. With light to moderate pressure: Massage along the length (red line, blue arrow) Massage side to side along any tender or tense spots (yellow arrows) Do this for 1-2 minutes. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622589914520-DECLCJSV84PRVUXOB1NJ/IMG-3737.jpg Blog - 6 Easy Stretches for Foot Pain - Planar fascia massage Using a tennis ball or a frozen water bottle, use light to moderate pressure and roll the ball or bottle around on the bottom of the foot. Do this for 1-2 minutes. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622589945985-HKTCBIJG4X5NF8WB9Y63/IMG-3534.jpg Blog - 6 Easy Stretches for Foot Pain - Sciatic Nerve Glide Sometimes foot or calf pain is actually coming from an irritated sciatic nerve or “sciatica.” This is also likely if you feel numbness or tingling in the calf, heel or foot as well. Put your hands behind your back. Tuck your chin, slouch to round through your spine. Keep your toe pointed and straighten your knee until you feel a stretch sensation then return to the starting position immediately. If your knee is straight and you still don’t feel a stretch, flex your ankle until you feel a stretch sensation and then back off return to the starting position immediately. Repeat 10-15 times. https://www.ptwithkimb.com/blog/neck monthly 0.5 2021-06-10 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622064810110-SR51L6Y1W1EBH54QRG09/IMG-3507.jpg Blog - 4 Easy Stretches for Neck or Shoulder Pain You Can Do Right At Your Desk! - Chest and Mid Back Opener This is shown in standing so you can see it better, but the instructions below are for sitting. While sitting tall through your sit bones, place your hands behind your back with interlocking hands. Roll your shoulders back and squeeze your shoulder blades together to feel a moderate stretch across the front of your chest and shoulders. Exhale completely drawing your ribs down and in toward your hips without collapsing through your chest or letting your head come forward. Take 3-5 breaths, 4 seconds in, 4-6 seconds out like this. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622075235043-AMX4QF1DUHU7WVR6TJ1N/IMG-3508.jpg Blog - 4 Easy Stretches for Neck or Shoulder Pain You Can Do Right At Your Desk! - Upper Trapezius Stretch Place one hand behind your back (or leave it by your side if that is more comfortable) and gently draw your head towards the opposite side with the help of your other arm. Keep your face forward and your chin tucked in. You should feel a stretch along the side of the neck, top of the shoulder Hold for 3-5 breaths, 4 seconds in, 4-6 seconds out and repeat on the other side. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622075263005-PO18C8GP96RLG27D6RKG/IMG-3509.jpg Blog - 4 Easy Stretches for Neck or Shoulder Pain You Can Do Right At Your Desk! - Levator Scapulae Stretch Place one hand behind your back (or leave it by your side if that is more comfortable) and gently draw your head down and in towards the opposite armpit with the help of your other arm. Keep your nose down and your chin tucked in. You should feel a stretch in the back of the neck, possibly down and into the shoulder blade. Hold for 3-5 breaths, 4 seconds in, 4-6 seconds out and repeat on the other side. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622075297880-JKGPDDB1FQOQO4RKOVYC/IMG-3510.jpg Blog - 4 Easy Stretches for Neck or Shoulder Pain You Can Do Right At Your Desk! - Scalene Stretch Find your collar bone and place your fingers on top of it. With light to moderate pressure, draw the soft tissues down until you feel a pull in the front of the neck. Then, tilt your head back and roll it toward the opposite side. You should feel a stretch in the front of the neck, possibly up to the inner ear. Hold for 3-5 breaths, 4 seconds in, 4-6 seconds out and repeat on the other side. If you get any numbness or tingling while holding this stretch, stop. https://www.ptwithkimb.com/blog/lbpstretch monthly 0.5 2025-02-13 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622064810110-SR51L6Y1W1EBH54QRG09/IMG-3507.jpg Blog - 6 Easy Stretches for Low Back or Hip Pain You Can Do Right At Your Desk! - Chest and Mid Back Opener This is shown in standing so you can see it better, but the instructions below are for sitting. While sitting tall through your sit bones, place your hands behind your back with interlocking hands. Roll your shoulders back and squeeze your shoulder blades together to feel a moderate stretch across the front of your chest and shoulders. Exhale completely drawing your ribs down and in toward your hips without collapsing through your chest or letting your head come forward. Take 3-5 breaths, 4 seconds in, 4-6 seconds out like this. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622065011252-2JQ7JAZ3A34KPER52CQT/IMG-3535.jpg Blog - 6 Easy Stretches for Low Back or Hip Pain You Can Do Right At Your Desk! - Hip flexor stretch Place your foot on a chair and hold on to something in front of you. Keep your knees and thighs together as possible. Tuck your tail bone under and drive your hips forward. Hold for 3 to 5 breaths. 4 second inhale, 4 -6 second exhale, drawing your ribs down and in together without allowing the chest to collapse. Repeat on the other side https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622064851705-LTN9UJR1JMVO7RADEWC8/IMG-3511.jpg Blog - 6 Easy Stretches for Low Back or Hip Pain You Can Do Right At Your Desk! - Hip Rotator Stretch While sitting in a chair, cross your leg with the ankle of one foot on the knee of the other. Next, pull the top knee upward towards your opposite shoulder for a stretch in the outer hip. Do not let your trunk twist. If you feel any groin symptoms, back out of the stretch until that goes away. If it does not go away, do not do this stretch. Hold for 3 to 5 breaths. 4 second inhale, 4 -6 second exhale, drawing your ribs down and in together without allowing the chest to collapse. Repeat on the other side https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622064883979-068YE5DJQRBW25Y1SYK4/IMG-3532.jpg Blog - 6 Easy Stretches for Low Back or Hip Pain You Can Do Right At Your Desk! - Low Back Release Place your hands on your desk then scoot back in your chair and lean forward towards your feet until a stretch is felt along your back and back of the shoulders. As you exhale, draw your ribs down and in together to create a downward pull and active your core Hold for 3 to 5 breaths. 4 second inhale, 4 -6 second exhale, drawing your ribs down and in together without allowing the chest to collapse. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622064934869-PQ143M97OSY94RT09Q3S/IMG-3534.jpg Blog - 6 Easy Stretches for Low Back or Hip Pain You Can Do Right At Your Desk! - Sciatic Nerve Glide If you have tingles that go down your leg or radiating pain down your buttock or leg, do this one instead of the hamstring stretch below. You can do this anytime you feel symptoms start to come on too to stay on top of it. Put your hands behind your back. Tuck your chin, slouch to round through your spine. Keep your toe pointed and straighten your knee until you feel a stretch sensation then return to the starting position immediately. If your knee is straight and you still don’t feel a stretch, flex your ankle until you feel a stretch sensation and then back off return to the starting position immediately. Repeat 10-15 times. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1622064961985-Z4YJBDZ8M6OX48FKNMKA/IMG-3533.jpg Blog - 6 Easy Stretches for Low Back or Hip Pain You Can Do Right At Your Desk! - Hamstring stretch Do not do this one if you are dealing numbness and tingling in your buttock, leg, radiating pain or pain in your calf when you sit. Do the nerve glide above. Sit at the edge of your chair. Straighten your leg out in front of you. Sit tall and lift through your chest. Fold forward at the hips until you feel a stretch. Hold for 3 to 5 breaths. 4 second inhale, 4 -6 second exhale, drawing your ribs down and in together without allowing the chest to collapse. Repeat on the other side https://www.ptwithkimb.com/blog/tspine monthly 0.5 2021-07-21 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621959234422-8FHIASDSL9PXV2HUEHUR/IMG-3498.jpg Blog - How to get your stiff back to move The thoracic spine is the area of the torso that includes the rib cage and is often referred to as the mid back. The purpose of the thoracic spine is to protect your heart, lungs, stomach and liver. It also provides structural support to your torso. At the same time it also plays a big role in your movement. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621959522106-BFXLHTLSA128SBFG0QEQ/posture+type.jpg Blog - How to get your stiff back to move Why the thoracic spine? In my experience, it seems to be that: https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621959127222-92Z1A76IP3Q9VX70UCJZ/tennis+ball+mob.jpg Blog - How to get your stiff back to move Image From HEP2go.com https://www.ptwithkimb.com/blog/awaken monthly 0.5 2025-08-18 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621447819717-38XIZTUOFIT1N3F892G5/Multifidus.jpg Blog - Awaken The Spine The multifidus (yellow) lines each individual level of the spine from the base of the skull to the sacrum. Individually, they extend and rotate. When they work as a group, they maintain the suspension and the fluidity of the spine. They provide the “lift” required to maintain your spine alignment against gravity. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621546731572-8Y73EK1JIFRX0WHTOOAE/IMG-3474.jpg Blog - Awaken The Spine - The “Push Lift Tuck” Push down through your forearms Lift through your chest Tuck your chin Pull your head back in line with the rest of the body Draw your shoulders away from your ears Breathe in with just the belly Exhale pulling your ribs down and in, cinching the lower ribs together. Don’t squeeze your glutes! https://www.ptwithkimb.com/blog/findcore monthly 0.5 2025-02-17 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621447819717-38XIZTUOFIT1N3F892G5/Multifidus.jpg Blog - How to Find Your Core The “core” of your spine, for example, is the multifidus (yellow). It lines each individual level of the spine from the base of the skull to your sacrum. Individually, they extend and rotate. When they work as a group or as a system, they maintain the suspension and the fluidity of the spine. They provide the “lift” required to maintain your spine alignment against gravity. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621459367256-9TYMNOXP7KZBJL6O8JAM/Core.jpg Blog - How to Find Your Core - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ptwithkimb.com/blog/breathe monthly 0.5 2025-08-18 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621285195849-LANV3Z42QXNMYGBDFPVP/Inhale.jpg Blog - Just Breathe! - A normal inhale happens this way: Your diaphragm contracts and flattens (like an upside down umbrella) Your ribs are expanded so they move up and out A negative pressure (suction) is created Air flows in https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621285234508-IQXE53DYFKRUK6IZN2E4/Exhale+netter.jpg Blog - Just Breathe! - A normal exhale happens this way: Your diaphragm relaxes and retracts (like an upright umbrella) Your ribs move down and in Air flows out from your lungs https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621296489633-PWRD8ZI78P7AUONK1PMR/slouch.jpg Blog - Just Breathe! Your brain learns to use the passive tension in the diaphragm and ribs in the “up and out position” to stabilize your torso instead of your core. As a result, your thoracic spine and ribs get stiff, your back and abdominals get weak and your mid back will settle into a flexed position. You can reclaim your breath and reactivate your core by retraining your breathing pattern. See the video below to learn how do to it! Practice this for 5-10 minutes 2-3 times a day for the best results. https://www.ptwithkimb.com/blog/walkthisway monthly 0.5 2021-06-03 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1621022177461-S18Y68RGMOYEDDDVVAK7/unsplash-image-AcWC8WuCQ_k.jpg Blog - Walk this way! If you have heart, vascular or breathing issues, be sure to check with your cardiologist or primary care physician to make sure you are healthy enough to start a walking program. https://www.ptwithkimb.com/blog/standtall monthly 0.5 2021-06-03 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1620762942730-3PIRP940053PO1WTBTJV/unsplash-image-8AYzA7NHwxE.jpg Blog - Stand Tall Whatever it is, the way you tell your story online can make all the difference. https://www.ptwithkimb.com/blog/sit-tall monthly 0.5 2021-05-11 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1620687775965-DVI9J2J44795PLKWCJHV/90+degree+rule.jpg Blog - Sit Tall Whatever it is, the way you tell your story online can make all the difference. https://www.ptwithkimb.com/classes daily 0.75 2026-01-19 https://www.ptwithkimb.com/classes/heds-gyz69-fydbm-ay62r-7gxfz-d6d9b monthly 0.5 2026-01-19 https://www.ptwithkimb.com/classes/homefitness-ezkta-cr5l3-5xmd8-5grlb monthly 0.5 2026-01-13 https://www.ptwithkimb.com/classes/heds-gyz69-fydbm-ay62r-7gxfz-d6d9b-g86km monthly 0.5 2026-01-13 https://www.ptwithkimb.com/classes/https/wwwptwithkimbcom/blog-page-url/new-post-title monthly 0.5 2026-01-13 https://www.ptwithkimb.com/classes/fascia-22p7p monthly 0.5 2025-11-03 https://www.ptwithkimb.com/classes/balancedbreath monthly 0.5 2025-09-01 https://www.ptwithkimb.com/classes/fascia monthly 0.5 2025-11-04 https://www.ptwithkimb.com/classes/heds-gyz69-fydbm-ay62r monthly 0.5 2025-08-31 https://www.ptwithkimb.com/classes/heds-gyz69-fydbm-ay62r-7gxfz monthly 0.5 2025-11-03 https://www.ptwithkimb.com/classes/homefitness-ezkta-cr5l3-5xmd8 monthly 0.5 2025-11-04 https://www.ptwithkimb.com/classes/healthymovement-c7rz8 monthly 0.5 2025-04-13 https://www.ptwithkimb.com/classes/homefitness-ezkta-cr5l3 monthly 0.5 2025-11-04 https://www.ptwithkimb.com/classes/homefitness-ezkta-cr5l3-bhysz monthly 0.5 2025-12-09 https://www.ptwithkimb.com/classes/homefitness-ezkta monthly 0.5 2025-01-23 https://www.ptwithkimb.com/classes/healthymovement monthly 0.5 2025-02-06 https://www.ptwithkimb.com/classes/heds-gyz69 monthly 0.5 2025-02-17 https://www.ptwithkimb.com/classes/homefitness monthly 0.5 2025-01-23 https://www.ptwithkimb.com/classes/postureday2 monthly 0.5 2024-11-26 https://www.ptwithkimb.com/classes/posture monthly 0.5 2024-11-26 https://www.ptwithkimb.com/classes/heds monthly 0.5 2024-11-25 https://www.ptwithkimb.com/about daily 0.75 2026-02-02 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1620060302406-O9VNDSQH6EEN9CLIJVG0/Headshot.jpg Kim Burns DPT, OCS Kim Burns is originally from Pittsburgh, Pennsylvania and graduated from Temple University with her Doctor of Physical Therapy Degree (DPT) in 2012 and has been a Board Certified Orthopedic Clinical Specialist (OCS) since 2018. What Kim loves most about being a PT is providing highly individualized corrective exercise prescriptions and education to help clients get back to what they love doing most. Kim prioritizes client understanding. She invests time in client education regarding anatomy and kinesiological concepts to ensure that clients understand exactly what is driving their condition and what the plan of action is to ensure that a client meets their goals. Kim's practice includes an extensive skill set and passion for data-driven, evidenced based interventions. She is a certified practitioner in the Selective Functional Movement Assessment, the Functional Movement Screen and Functional Capacity Screen. She has completed advanced training at UCSF with Chris Daprato DPT SCS, CSCS, PES, MFDc 2014-2016 in negative pressure myofascial decompression and in Instrument Assisted Soft Tissue Mobilization (IASTM) using gua sha. In March of 2025 Kim completed the ECHO Clinicians North America Program for Diagnosis, Pain and Musculoskeletal Management of Ehlers Danlos Syndrome and Hypermobile Ehlers Danlos Syndrome (CLN17A-DMP) and Musculoskeletal Issues of the Spine Upper and Low Extremities (AHP13A-MI) in August of 2025 through the Ehlers Danlos Society. In August of 2025 Kim completed Pain Reprocessing Therapy Training (PRT) with the Pain Psychology Center founded by Alan Gordon LCSW, author of The Way Out and The Allied Health Approach to Pain Management for EDS and HSD Masterclass through the EDS society in October of 2025. She applies these skills with her clients on a daily basis. Kim has experience and training in treating patients with chronic pain, Neuroplastic pain and central sensitization syndrome, complex regional pain syndrome (CRPS), long COVID, post exertional malaise (PEM) fibromyalgia, and pain complicated by neuropsychological conditions such as PTSD, bipolar disorder, autism spectrum disorders, ADHD, anxiety disorders and depression. She also has extensive experience in treating teens and adults with scoliosis, Hypermobility Spectrum syndromes, Ehlers-Danlos Syndrome and other genetic musculoskeletal disorders (ie Charcot-Marie Tooth Syndrome). Kim has over 10 years of experience and advanced training in screening for injury risk and sports participation safety with a special interest in screening and rehabilitating teen and preteen dancers. When Kim is not treating clients she enjoys performing yoga, knitting, hiking, fly fishing and spending time with her husband Matt, two daughters, three step children, two black labs and six chickens. WANT TO WORK WITH KIM BUT CAN’T GET TO BELLINGHAM OR TRADITIONAL PT APPOINTMENTS? You can work with Kim’s clinic tested and award winning easy to follow self guided 5 Week Healthy Movement System Reboot or 8 Weeks to Stability with Hypermobility online workshops. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/0dfb1504-5b0f-4473-93b7-dd0f926a5748/D709C62C-5B48-4743-9E19-2190669D442F.jpeg Kim Burns DPT, OCS - Micah Bartlett, PTA Micah has worked with Kim at previous Physical Therapy clinics throughout the years and takes great pride and care in his treatment with our patients. Micah has 8 years of experience in orthopedic physical therapy rehabilitating patients across the spectrum of musculoskeletal injuries. He has taken advanced classes in functional movement training, kinesio taping, joint mobilization, surgical and sports injury rehab, and manual therapy techniques including instrument assisted soft tissue mobilization, active release technique, and myofascial decompression. Micah plays rugby and hikes and mountain bikes locally and is constantly training and rehabbing himself! He loves helping people reach their goals and find ways to do what they enjoy safely and without pain. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/4082b7c6-08af-4606-9b82-dc1b6ca874f9/IMG_2208.jpeg Kim Burns DPT, OCS - Micaiah Rideout, PTA Delighted to practice in her hometown of Bellingham at Sea2 Summit, Micaiah has has worked with Kim at previous Physical Therapy clinics throughout the years and has four years of orthopedic and pediatric clinical experience and finds immense satisfaction in serving her community. Micaiah proudly holds a kinesiology degree from Western Washington University and has pursued advanced training in functional movement, vestibular rehabilitation, kinesiotaping, and various manual therapy techniques, enabling her to offer a holistic approach to rehabilitation as a Physical Therapy Assistant. Beyond her professional dedication, she's an avid explorer, whether it's cycling or sailing through scenic routes or experimenting with culinary creations. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/2ca22e50-992a-4488-851c-27b3f49bfcbd/0V8A0181.jpg Kim Burns DPT, OCS - Viktoria Elke, PTA Born and raised in Germany, Viktoria spent a few years volunteering internationally before making the PNW her home and earning a Physical Therapist Assistant degree at WCC in 2022. Viktoria’s long standing passions for people and health led her to the field of physical therapy. After graduating, she started gaining experience in inpatient acute and skilled nursing settings before diving into the world of outpatient physical therapy. Viktoria is particularly intrigued by manual therapy techniques, functional strength rehab and enjoys sharing education with her patients. Outside of work, she enjoys pursuing an active lifestyle and being outdoors as well as other artistic hobbies like photography. https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/f29214db-bb2c-4d19-b4f2-ec8f0802c21a/Screenshot+2025-04-12+172316.png Kim Burns DPT, OCS - Matthew Peterson, Clinic Manager With over 20 years of experience in management, Matt is the engine behind daily operations to keep Sea2Summit Physical Therapy and Sports Rehabilitation running smoothly. From onboarding new patients, clinic schedule management to insurance verification and troubleshooting Matt does it all. When not at the clinic, Matt also works as a school bus driver for the Bellingham School District, enjoys hiking and fly fishing and spending time with his wife Kim, 3 children 2 step children, 2 black labs and six chickens. https://www.ptwithkimb.com/location daily 0.75 2025-11-20 https://www.ptwithkimb.com/book-a-class daily 0.75 2025-04-13 https://www.ptwithkimb.com/home daily 1.0 2026-02-02 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511440608-5BVMHVN4WR2I9YQV1WWR/Aro+Ha_0010+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511467879-K5J9BYNACHJVDV3BNSFU/Aro+Ha_0387+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511743693-J3A8OYH6X8C7RXNU5K0J/20140301_Trade+151_0124+1.jpg Home https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1757022984343-T83MXFA5ZZY73TAMRIZ7/unsplash-image-HHXdPG_eTIQ.jpg Home https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1757023026588-8P9WLKXE7J1P9TB6KIRY/unsplash-image-3ckWUnaCxzc.jpg Home https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1757025303153-WPSWG32S0BVTUW8BZD5U/unsplash-image-qa1wvrlWCio.jpg Home https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1760362922118-BE7O6ACPDX5WFUHJKILR/unsplash-image-F9DFuJoS9EU.jpg Home https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1620665042160-C9OHYLDUEGIC5J4VBX9F/IMG-0142.jpeg https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1620060302406-O9VNDSQH6EEN9CLIJVG0/Headshot.jpg https://www.ptwithkimb.com/appointment daily 0.75 2026-03-21 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/747f5221-21c4-4930-8098-76e921fa29bb/F19BCC69-FDDE-4983-AC0A-9B9BEC24B671.jpeg Book an Appointment - Make it stand out 2130 Grant Street Bellingham, Washington 98225 https://www.ptwithkimb.com/coupon daily 0.75 2021-10-13 https://images.squarespace-cdn.com/content/v1/6089898666ebf34c5fd4e06f/1634097973857-KYQ87570GG3ATFIRZ8XO/8C06981E-A8C8-4F82-B505-BA4575AF9BCC.png Coupon - One Free Movement Or Injury Risk Assessment and Movement Medicine Prescription Email to schedule: Sea2SummmitPT@gmail.com Www. 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