Sep 202015

Rolling your way to Better Balance & a Stronger Core

This class works wonders for me.  I feel more flexible, straighter and very calm.  Thank you! – D.

I’m standing straighter because of my awareness of posture that you teach in class. I love the wall work that we do as it straightens up my posture! – J


Core Conditioning, Gentle Yoga, Realign Restore Meditate Classes are a mix of gentle Pilates, yoga, stretching, posture work, roller work, essentrics and mindfulness in every movement. Also, class ends with meditation and relaxation (head massage).

I have condensed this information as much as possible and if you would like further information check out The Melt Method by Sue Hitzmann or join us at class Tuesday’s at 9am & Thursday’s at 9:30am (Also teach this Monday’s at 7:15pm, and Saturday’s at 8:45am)


This is why we rock side to side & breathe on the roller

The Rebalance Melt Sequence of rest assess on the mat, gentle rocking & 3-D breathing on the roller and then the rest reassess on the mat improve balance, gut support and spinal stability, which are an essential part of preventing or reducing any type of body pain and maintaining optimal organ function.

Each step in the process is important…here’s why

  1. The rest assess is a powerful tool. Lying on your back notice how your body feels on the floor. The identification of any off-centeredness is the first step in this process.
  1. Gentle rocking on the roller – This allows your Autopilot and NeuroCore to go into action to support, protect and stabilize you.

In this position, laying on the roller, your brain is flooded with neurological information about your body’s position because you are stimulating the spine receptors directly with the gentle pressure of the roller. This position opens up a powerful communication channel between your hands, feet, spine and brain. Simultaneously, you are lying on an unstable surface, so your NeuroCore is stabilizing you while your spine is being stimulated. This heightens the Autopilot’s GPS signal to your center of gravity.

Stuck stress in your connective tissues and your diaphragm causes interruptions in the vibrational communication and the fluid state of the NeuroCore. These interruptions cause imbalances in the NeuroCore, which impairs the Autopilot’s ability to find the body’s center of gravity.

When your body is being stabilized by muscle movers, your brain and the central nervous system are now involved. This makes you mentally and physically exhausted – and you don’t even know why it’s happening. Muscle movers are not meant to be constantly active like muscle stabilizers. Over time, compensating movers become tired, tight and locked, which can lead to inflammation, spasm and pain. When muscle movers compensate to stabilize you, it can be seen in your posture and movements.

The Reflexive Core (double layer of connective tissue that creates a cylinder around the organs within your torso. Its purpose is to support and protect your vital organs and spine) and the Rooted Core (channel of connective tissue, deep within your body, that runs from head to toe. Its purpose is to support and protect your spine while it maintains a grounded connection to the earth) coordinate with dedicated, deep stabilizing muscles to do their jobs. These muscles are constantly responding to vibrational communication within the connective tissue system – not to your conscious thought. The Reflexive and Rooted Core mechanisms are all operating in response to an enormous amount of body sense information being transmitted within and between these two mechanisms. These two mechanisms are what is called your NeuroCore. The Autopilot regulates the NeuroCore system, and when it is working properly, you are able to move effortlessly without compensation, pain or injury.

The Autopilot is constantly tracking your body position through the information it receives from the satellites or receptors, in your joints. The Autopilot tracks your center of gravity to the vibrational communication that is being relayed within and between the Reflexive and Rooted core mechanisms. The Autopilot is also tracking your primary masses – your head, ribs, and pelvis – in relation to your feet and gravity.

  1. 3-D breathing – 6 sided breathing – on the roller

Experiencing diaphragmatic movement through your awareness and your hands, with your spine supported by the roller, enhances the diaphragms ability to move in its full range when you’re not thinking about it. This opens up the communication channels between the Reflexive and Rooted core mechanisms, which improves the Autopilot ability to find the center of gravity.

  1. Rest reassess on the floor. Identifying any changes, noticing how different your body feels from your first assessment, allows your awareness and your Autopilot to recognize your body’s true center of gravity.

After finding your imbalances with the first rest assess then doing some rocking, and breathing your body is a new, more balanced place and your Autopilot’s GPS system is back online. Although it may seem like you didn’t do much, the changes that your body made are profound.

Your upper body should feel more relax on the floor, your breaths feel fuller and more effortless, and your body feels more balanced from left to right.

After finishing all of these steps you have reset your Autopilot and when your Autopilot can find your center of gravity, a rebalancing of the stress regulators occurs. Your muscle, organ, nervous and connective tissue systems experience relief. By using these techniques and improving vibrational communication, you can recalibrate the balance of your NeuroCore mechanisms, thereby improving communication and ridding your body of the sensation of loss of balance, and even more importantly living pain free.

So if you are ready to live pain free, improve your balance and posture, please join me for private sessions or at class on Tuesday’s at 9am, Thursday’s at 9:30am, Monday’s at 7:15pm and Saturday’s at 8:45am.




roller under shoulder blades_me

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 Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and had coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Level 1 Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that  like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog,  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.




The Melt Method by Sue Hitzmann

Feb 282014

Bad Posture leads to Thoracic Kyphosis – symptoms & remedies

I know that for many, losing weight is a primary reason for working out, but I would like to think that exercising is also for maintaining your health and prevention of disease!

During my classes, I always infuse proper technique with an emphasis on posture.

I don’t know about you but I’d like to be able to raise my hands above my head, wash my hair, pull a sweater over my head, and breathe properly in the years to come!!

So, here’s a little about thoracic kyphosis, how it can affect you and what to do about it. Also, prevention is key, so by doing these suggestions now you can admire your wonderful posture for years to come.

What is Excessive Thoracic Kyphosis?

Excessive thoracic kyphosis (ETK) is a disproportional forward rounding or curvature of the middle and upper back. As we round our spine during activities like sitting at our computer or using our handheld electronic devices, reading, making meals, driving etc. we are all affected by this extremely common musculoskeletal imbalance.

If your shoulders are rounding forward, your head jutting forward or your spine is rounding (akin to having a large fish on the end of a flexible fishing rod) then this is leading you to ETK or at the very least thoracic hyphosis.

Or perhaps you overpronate causing your feet to collapse inward causing the ankles to roll in and the legs to rotate toward the midline of your body, therefore the pelvis rotates forward – this causes the lower back to overarch and the middle/upper back to round forward so that the body stays balanced.

You can see the chain effect of your posture and how hip or shoulder etc. pain/problems can be caused from the feet or other body parts out of alignment.  I always love looking for the ROOT cause of problems and not the SYMPTOMS! (Pain medication is not going to fix this problem in the long run!!)

proper posture

Proper Posture

thoracic posture 2

Incorrect Posture – rounded shoulders, head forward

 How it Can affect you

Symptoms of ETK include:

  • Aches and pains
  • Breathing problems
  • Limited function of our arms, shoulders, neck
  • Impaired athletic performance
  • Gastrointestinal upsets
  • Increased mental stress

What can you do to prevent ETK or relieve current symptoms?

Remedies include:

  • Corrective exercises
  • Dietary changes
  • Breathing practices
  • Relaxation
  • Life Coaching

Corrective Exercises

Self myofascial release techniques are very effective for decreasing restrictions in the fascia and for improving posture. During Move Your Body’s Core Conditioning and Pilates classes we use tennis balls and foam rollers for myofascial release!

Tennis Balls on Upper Back – Promotes extension in the thoracic spine

Place each tennis ball on either side of the spine at the bottom of your shoulder blades with a pillow under your head for support. Bring your arms across your chest and hug yourself.  Feel the pressure of the tennis balls working to release the pressure (10-15 seconds), then move the balls to another spot and continue.


Think of how often your fingers and your biceps are flexed (think driving, typing, cooking etc.).  With these muscles shortened (flexed)  and not properly stretched (extended), you may overtime, not be able to fully extend your muscles in your arms therefore causing the forearms to pull the shoulders blades forward causing the rib cage to drop forward leading to thoracic kyphosis.

hand palm down stretch

Palms on Floor Stretch


Kneeling, place your palms face down on the floor with finger tips pointing towards your knees.  Press fingertips into the floor and feel the stretch in the wrist, elbows and shoulders as you lengthen your arms and pull your shoulder blades down on your back. Hold 30-60 seconds.

palms lifted stretch

Palms on Floor Stretch #2

As above, now lift your palms off the floor leaving your fingers extended on the floor and feel the stretch.  You can circle your thumbs both ways 10x then peel your hands off the floor.

Forearm Stretch – all of these exercises will stretch your forearms

palms up stretch

Make a fist and put the back of your fists together then put the back of your hands on the floor maintaining this position.  Place your thumbs on the floor and then flex and extend your fingers whilst keeping your arms extended.

 Adding these 3 simple exercises into your day can make a world of difference to your posture, and increase the flexibility in your shoulders and arms. Not doing them yourself, join the classes at Move Your Body Studio!

Dietary changes

Increase your consumption of vegetables, fruits, and organics to reduce the inflammation in your body. Take probiotics and/or enzymes to improve the health of your gastrointestinal tract. Please see the many blogs I have written on healthy eating.

Here is one dietary change that may work for you if you are a sweet freak like me!

Breathing and Relaxation Techniques

Most of us breath very shallowly so breathing does require some consciousness!  Diaphragmatic breathing helps to mobilize the ribcage, strengthen the diaphragm, supply blood to the organs, promote relaxation and decrease stress!!

Breathing problems can result from this rounded posture because the rib cage becomes restricted and interferes with the diaphragm’s ability to contract and relax.

Lie on your back with your hands on your rib cage and head supported if needed. Breath in and out through your nose focusing on expanding your ribs and pushing your ribs into your hands.  Hold your breath for 5 seconds, and then exhale slowly. Do 10-15 breaths daily.

Life Coaching Techniques

Mental stress can manifest as physical pain, breathing problems, dizziness, head/back aches, skin problems and gastrointestinal issues. Become conscious of any pain that you are feeling and if there is anything that is triggering it. From that point of consciousness, you can begin to rectify the stressors and put effective strategies into place. Become your own detective for what is happening in your life and how it is affecting you.

Need life coaching assistance, email and talk with Tanya about a Healthy Life Plan.

In closing

So, applying these few simple exercises/techniques done on a regular basis will help to prevent improper posture and/or to alleviate any current pain that you may be experiencing in your neck, shoulders, arms, hips or perhaps any breathing issues or stress issues that you currently have (or don’t want!- prevention is KEY!)

arms up proper posture

proper posture allows for your arms to reach over your head

improper posture arms overhead

improper posture – rounded shoulders/head forward – arms cannot be lifted above head. Try it out and see for yourself!!

Happy Standing,




Excessive Thoracic Kyphosis by Justin Price MA, IDEA Fitness Journal Jan 2013

Move Your Body’s Core Conditioning and Pilates Classes, see click calendar for class dates and times.