Summer Alignment, Balance & Strength Classes

True alignment and functional movement are the key to reducing and eliminating occasional and chronic pain. Correct alignment also helps athletes improve in their sport by improving agility, balance and strength in moving correctly.

We are excited to offer 3 Different Alignment Classes beginning in July. Read about each and choose the best one, two or three for you!

Functional Motion:

Group Class Based on exercises Stasia has learned as a Certified Practitioner through the Egoscue University. Each class is 55 minutes.

South Suburban has been offering the Functional Motion class for over 3 years and class members rave about how much better their body feels and functions after each class. Many of the class members have been in attendance from day 1!

The Functional Motion class will:

• Help restore balance and strength through gentle postural alignment exercises
• Help reduce both chronic & occasional pain
• Improve full range of motion

Class members have all told me they feel more balanced, stronger, lighter, taller, more confident and energized and I am confident that this class will do the same for you!

Functional Motion is offered at the following South Suburban Recreational Centers: Goodson • Lone Tree Click on a Rec Center listed above and type "Functional Motion" into Keywords to sign up.

Classes are limited to 15 people so sign up soon!
Goodson: Mondays 3:00 pm - 3:55 pm Room 8 (July 10 - Sept. 25)
Lone Tree: Tuesdays 10:30 am - 11:25 am Pine Room (July 11 - Sept. 26)

Foundation Training:

8 week group class based on exercises from Eric Goodman's Foundation Training. 30 minute class designed to help align and stabilize your body. This class differs from Functional Motion in that it is more rigorous and demanding. While the exercises are not going to produce blood, sweat and tears, they are going to require a higher level of exertion than Functional Motion. You will learn how to strengthen core and back muscles with a major focus on the posterior (back side) the body. It will also help you lengthen and decompress your upper torso.

Foundation Training is designed for the entire spectrum of age and ability. From Olympic athletes to all ages and fitness abilities, everyone can benefit from Foundation Training because it teaches your body to move as it was designed to move. Minimal equipment is necessary and it can be done just about anywhere.

Pain Free Clinic of Denver
26 S Dry Creek Circle, Littleton: 8 Sessions $80
Wednesdays 5:00 pm July 5 - Aug 23

MuTu System™ Core & Pelvic Floor:

What the heck is MuTu you ask? Great question! MuTu System is the definitive, medically endorsed Mummy Tummy Workout System, created by postpartum fitness expert Wendy Powell out of the UK.

A proven, tried & tested solution for 'mommy tummy', diastasis recti, pelvic floor weakness & a core that isn't as functional or strong as you'd like it to be. This class is great for all ages as well. I know women in their 20's to 70's who will benefit from this class!

You will need to purchase the 12 week on-line program for this class and if you wait until the class begins before placing your order you will receive a 20% discount as a class member!

Goodson: 12 Sessions $125 + MuTu System On-Line Program & Equipment
Fridays 9:30 am  
July 7 - Sept 29

Lone Tree: 12 Sessions $125 + MuTu System On- Line Program & Equipment
Wednesdays 10:30 am
July 5 - Sept 27

Continuing Core & Pelvic Floor:

This 45 minute class is available to anyone who has finished the 12 week MuTu System Class. We continue to strengthen the core & pelvic floor through some of the same and many new and more intensive exercises. This is a great class for those MuTu System graduates looking to get in a great workout!

Goodson: 12 Sessions $125  
Fridays 10:50 am  
July 7 - Sept 29

Sign up today!

Goodson • Lone Tree • Pain Free Clinic of Denver

Click on a location listed above and type the name of the class you want to join in the Keywords box or scroll down and click on the class you want to join. For Pain Free Clinic of Denver you will be directed to an email link and I will contact you to get you signed up.

Classes are limited in size so sign up soon!

Happy Mothers Day! Great deals for Moms this Weekend!

Happy Mothers Day to all you Moms out there! I am so thankful for my Mom! I think Moms are the most generous, self-sacrificing people on this earth...Thank you for all you do ladies!

In recognition of the fact that being a Mom can put a lot of wear and tear on your body whether it be back or neck pain, plantar fasciitis, shoulder pain, diastasis recti (split ab's) or a weakened pelvic floor, Pain Free Clinic of Denver is offering two amazing deals for Moms...

THE OFFERS ARE ONLY AVAILABLE ON MAY 13th (12 AM) and 14th (11:59 PM)! So put a reminder on your calendar for this Saturday and Sunday!

MuTu System 12 Week On Line Program Offer:

MuTu System is offering a 20% discount on the amazing 12 Week Online program. This program will greatly benefit anyone who is dealing with Core weakness, Diastasis Recti (split ab's) and/or pelvic floor weakness (incontinence, prolapse, and more).

Follow these steps to place your order:

1. Click on this link:  12 Week Program
2. Type in discount code:  MOM20
   1. (can't be used with any other promo code)
3. This special sale will be available for a limited time only, from 12 am Saturday 13th May EST - Sunday 14th 11:59 pm EST. Once it’s over, it’s really over… 

Aligned & Well Package for Moms!

As many of you know the Pain Free Clinic of Denver is the place to go if you want to heal from chronic pain, improve alignment, heal your core and pelvic floor and so much more. We've helped clients heal from chronic back pain, plantar fasciitis, neck and shoulder pain through Stasia's certifications with Foundation Training and Egoscue University. 

As seen above, we are also working with women to help them reduce a diastasis recti abdominal separation and to strengthen their pelvic floor muscles thereby reducing and even eliminating incontinence issues. This work is done primarily through Stasia's training and certification in MuTu System™. 

The alignment and pain free package options are offered at 20% off for any orders placed on May 13th & 14th as well. Package options are as follows - prices listed include the discount:

•   8 Visits:  $630   (includes discount)
• 12 Visits:   $825   (includes discount)
• 16 Visits:   $1000 (includes discount) 

Follow these steps to place your order:

1. Email Stasia at info@painfree.com
2. Let Stasia know which package you are purchasing (8, 12, 16)
3. Stasia will call you early next week for payment and to set a first appointment
4. This sale is good from 12 am Saturday to Midnight Sunday (MST)

Have a great weekend everyone!

Shin Splints? Knee Pain? Foot Pain?

As always, it is important to remember that THE SITE OF YOUR PAIN IS NOT THE SOURCE OF YOUR PAIN. I remind myself of this again and again. At The Pain Free Clinic of Denver we seek out the root cause of your pain and treat the body as a unit, rather than focusing on the site of the pain or the symptom you are feeling. That is why our postural therapy whole body approach works so well. Over 90% of my clients feel and see positive change in their alignment and a reduction in pain because we address the root issue / source of the pain rather than the site of the pain.

With that said, I want to talk about an exercise that I recommend to almost everyone with foot pain, knee pain and/or shin splints. This exercise helps reestablish a link from ankle to knee to hip and has completely relieved me and many of my clients of shin splints, foot pain and other lower limb pain.

This exercise is called Supine Foot Circles and Point & Flexes. The point of this exercise is to promote proper function of the lower leg muscles and encourage stabilization of the hip joint on the same leg. Be sure to always do the same exercise and reps for each leg as our goal is to re-introduce bilateral balance.

How to:
1.  Lie on your back with one leg extended and the other leg bent and pulled up toward your chest
2.  Clasp your hands behind the bent knee
3.  Keep the foot on the floor pointed straight up toward the ceiling and your thigh muscles tight
4.  Circle the lifted foot one way for the indicated number or repetitions, then reverse direction for the same number of reps
   • Make sure the knee stays absolutely still with movement coming from the ankle and not the    knee
5.  For the point/flexes, bring the toes back toward the shin to flex, then reverse the direction to point the foot forward for the indicated number of reps
6.  Switch legs and repeat

This exercise has helped clients ranging from high school students who play lacrosse, to runners, to people who are on their feet all day at work, and more. If you have trouble or questions please contact me at info@painfreedenver.com.

Free MuTu System™ Introductory Class at Athleta Park Meadows!

Ladies Please Join Us!

(guys...forward this onto your wife or girlfriend, she'll appreciate it)

Join Stasia and the Athleta Park Meadows team for the upcoming MuTu System™ core and pelvic floor introductory class.

Whether you just gave birth last year or 20 years ago...or if you've never had kids but want to strengthen your core and pelvic floor in a safe, effective, results based way...this class is for you!

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What is MuTu System™?

• MuTu System™ and the amazing results it has provided for thousands of women
• Strengthening pelvic floor weakness (think along the lines of "I leak a bit when I run, jump, sneeze or cough
• Core weakness including split ab's/ diastasis recti
• The importance of proper alignment (to reduce back pain, neck pain and more)

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Details:

• You need to RSVP to save your spot! (link below)
• Saturday February 25th 8:30 am - 9:30 am
• Athleta Store at Park Meadows (near Nordstroms upstairs)
• Wear comfortable exercise gear
• Bring a yoga mat ... and a friend!
• Stasia has a few great giveaways!
• Athleta will be open to all of us for shopping after the class before the store opens to everyone.

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Be sure to reserve your spot:

MuTu System Core & Pelvic Floor Introductory Class RSVP

Please contact Stasia with any questions about the class  
303.905.1832   •   Stasia@painfreedenver.com

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For more information on MuTu System or to order the 12 Week MuTu System On-Line Program click here: MuTu System 12 Week Program.
This link will give you a 20% discount on the 12 Week Program!

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Carpal Tunnel? Elbow Pain? Shoulder Pain?

What do you see when you stand in front of the mirror? Yours hands will tell us what your shoulders are doing!

Posture matters! If you look more like Picture A and can see the back of your hands when standing in front of a mirror your shoulders are rounded forward, which can lead to carpal tunnel, elbow pain, neck pain and shoulder pain. The good news is YOU can change it, there is a solution!

In picture A we see dysfunctional and/or compensating shoulders resulting in pain.  In fact, by fixing the position of the shoulders a person could find total relief from pains including rotator cuff impingement, tennis elbow and carpal tunnel. Remember, “the site of your pain is rarely the source of your pain!”

How much time do you spend at a desk?
How much time do you spend in the car?
What is the position of your shoulders and head at work or while driving?

The key to feeling better and avoiding shoulder pain down the road is to reintroduce correct function to your shoulders. That is done by providing new stimulus to your body that creates correct muscle memory and reduces compensation and dysfunction.

Below you will find a series of three exercises to help your shoulders function properly. These are very benign exercises, however, if any of them exacerbate your pain, they are NOT for you. These exercises are not to be considered medical advice. Always seek advice from your medical provider before starting a new exercise regiment.

Ultimately you should consider a postural evaluation so that we can find the root of your pain. Every body is different and one person's shoulder pain may have its root in a rotated pelvis, whereas someone else may have it due to a very tight thoracic/mid-back. As Pete Egoscue says, “the site of your pain is rarely the source of your pain”.

Here are three exercises that should alleviate some of the pain in your shoulders, and that may even help your neck, elbows or wrists:

STATIC BACK:
Lie on your back with your legs up over a block or chair
Place your arms out to the sides at 45 degrees from your body with palms up
Relax your upper back and notice if your low back flattens to the floor evenly from left to right
Lay in this position for at least 5 minutes. Up to 20 minutes helps if you are in a lot of pain

STATIC BACK REVERSE PRESSES:
Lie on your back with your legs up over a block or chair
Relax your legs, back and stomach
Place your arms in a bent position directly out from your shoulders
Bend 90 degrees at the elbows, hands are in a fist pointed up toward the ceiling
Now squeeze your shoulder blades down and together and then release
Try to relax your stomach muscles and do NOT try just to push your elbows into the floor - focus on the squeezing and releasing of your shoulder blade muscles
Do 30 of these

85 Year Old Woman Loses Her Hunchback through Exercise!

Pete Egoscue has long said that muscles move bones and here is a great picture of that very thing:

So many people, young and old, believe that their pains, misalignment and other postural issues are just part of life due to age, heredity, accidents and more. However, thankfully, this is not the case.

MOST PEOPLE ARE NOT STUCK WITH THEIR PAIN OR POSTURAL MISALIGNMENT.

"Muscles move bones" is what I heard when I first read about Pete Egoscue's method of posture therapy. I was suffering from a great deal of neck and back pain and 2 1/2 years of seeking healing through chiropractic, massage, acupuncture, osteopathic manipulation and PT would give me temporary relief, but nothing was lasting. Just like Grandma Anna's story. However, in just 12 weeks with the Egoscue method I experienced a great deal of long lasting healing and now today I have no chronic pain! The only reason I my business, Pain Free Clinic of Denver exists is because I found that postural therapy exercises are an absolutely amazing way to heal pain and restore correct balance, function, movement and alignment to peoples bodies.

If you are dealing with chronic pain that just won't go away, or hating the position of your back, neck or head, then alignment and postural therapy just might be your road to recovery as it was mine and over 90% of my clients! Why? Because muscles move bones!

Since becoming certified through Egoscue University I have helped hundreds of clients feel much better and improve their overall posture and alignment.

More recently I've become a certified Foundation Training coach and a MuTu Pro™. Both of these modalities work beautifully with each other and my postural therapy to help me create amazing exercise programs for my clients in order to help them make their muscles move their bones into better positions, thereby reducing pain, improving mobility and enjoying life!

Find out why you have pain by coming in for your Postural Evaluation. For more information or to set up an evaluation fill out the form below and submit it.

For more of Grandma Anna's story click here: How She Got Rid of Her Hunchback