The Movement Paradigm

The Movement Paradigm We help you acheive whole body wellness through integrative and root cause medicine.

We provide holistic physical therapy, functional medicine, and nervous system regulation to help you become the best version of yourself.

09/03/2026

Can you maintain stability as you rotate?

The Star is more than a side plank variation. It is a three-dimensional stability drill that challenges your rib cage, pelvis, shoulder, hip, and breath to function as one integrated system.

As you open into rotation, your body must create dynamic muscular stabilization—the ability to maintain joint centration, manage pressure, and transfer force efficiently while moving.

The goal is to:

✨ Keep the rib cage and pelvis organized
✨ Maintain a wide, connected shoulder
✨ Stabilize the hip without gripping
✨ Control rotation through the trunk
✨ Use the breath to support pressure—not create tension

This is the kind of lateral and rotational stability we need for walking, running, lifting, reaching, rotating, and changing direction.

The magic is not in holding tighter.

It is in creating enough stability to move with freedom, control, and efficiency.

Start slowly. Own the setup. Create 360° expansion. Reach long. Rotate with control.

That is dynamic stabilization. ⭐

Save this progression, follow for more, and share it with someone who wants to optimize their core function—which is everyone, right? 😂

Magnesium is a major mineral and electrolyte that plays an important role in many processes throughout the body. It is i...
09/03/2026

Magnesium is a major mineral and electrolyte that plays an important role in many processes throughout the body. It is involved in muscle contraction, calcium regulation, bone mineralization, DNA synthesis, blood clotting, cell membrane ion transfer, and hormone signaling.

Because magnesium is involved in so many functions, it is an important nutrient when considering areas such as stress management, PMS symptoms, bone density, inflammation, energy production, and sleep.

Where can you get magnesium?

You can find magnesium naturally in a variety of foods, including:

• Almonds and cashews
• Seeds
• Oats and barley
• Green leafy vegetables such as spinach, Swiss chard, and okra
• Soy
• Seafood such as halibut, cod, and oysters

What happens when magnesium is low?

Possible signs of deficiency include constipation, headaches, fatigue, weakness, muscle cramps or twitching, and numbness. More severe symptoms may include seizures and changes in heart rate.

There are also several forms of magnesium, including citrate, chloride, glycinate, malate, oxide, sulfate, and threonate. Different forms are commonly associated with different purposes, which is why the type of magnesium matters when considering supplementation.

The takeaway: Magnesium is an essential mineral involved in a wide range of bodily functions. A varied diet that includes magnesium-rich foods can help support adequate intake.

Save this post as a quick reference and share it with someone who wants to learn more about magnesium.

Follow for more evidence-informed nutrition and health education every Wednesday.

Does fascia store emotions? Not exactly.You may have heard that fascia “holds” grief, fear, trauma, or other emotions. I...
09/01/2026

Does fascia store emotions? Not exactly.

You may have heard that fascia “holds” grief, fear, trauma, or other emotions. It’s an idea that sounds intuitive, but the science is more nuanced.

Fascia does not store emotional memories like a container.

But that does not mean your body and emotions are separate.

Stress, emotion, breathing, movement, pain, and nervous system activity can all influence how you experience your body. Your body can respond to emotional experiences without those emotions being literally stored in your tissues.

That distinction matters.

When we tell someone that trauma is “trapped” in their fascia, they may start believing their body is broken or that they need to release something physically.

A more helpful approach is to understand the relationship between the nervous system, movement, sensation, and lived experience.

Your body is not broken.
And you don't have to believe that emotions are physically stored in your tissues to recognize that the mind and body are deeply connected.

Have you heard the idea that fascia stores emotions? What did you think when you first heard it?

08/30/2026

Does your fascia really store emotions?

You may have heard that fear, grief, or trauma can become “stored” in your fascia.

But the science is more nuanced.

Fascia does not store sadness, fear, or trauma as literal memories. Your hips, pelvis, pelvic floor, or psoas are not holding a specific traumatic event.

That does not mean your body and emotions are separate.

When you experience fear or stress, your nervous system can influence your breathing, heart rate, muscle tension, posture, and movement patterns.

Your jaw may clench.
Your shoulders may rise.
Your pelvic floor may grip.
Your breathing may become more shallow.

These are protective responses, not emotions trapped inside your tissues.

This distinction matters because the way we explain the body can either create more fear and body mistrust or help people understand their bodies with more clarity.

Movement, breathwork, somatic practices, and nervous system regulation can still be powerful tools.

The goal is not to “release stored trauma” from a particular body part.

It is to help your body build regulation, resilience, awareness, and capacity.

Your body is not broken. There is more to the story.

Save this for the next time you hear that trauma is “stored” in your fascia.

Yay! We did it! Second 5K in the books. Our times were great, we had a blast, we set a goal and achieved it! AND …. We r...
08/29/2026

Yay! We did it! Second 5K in the books.

Our times were great, we had a blast, we set a goal and achieved it!

AND ….

We raised $1000 to sarcoma research!!!! Thank you to all you supported us!

Who would have thought 10 years ago my leg would allow me to RUN!!!!?!?

The human body is AMAZING! Believe in your body’s innate capacity to heal and overcome.

You can move from surviving to thriving, too!
With deep gratitude for everyone’s support,
Dr Arianne ❤️



Sarcoma Foundation of America, Inc.

Do you really need 10,000 steps a day?Maybe not.A 2025 systematic review and dose-response meta-analysis found that arou...
08/28/2026

Do you really need 10,000 steps a day?

Maybe not.

A 2025 systematic review and dose-response meta-analysis found that around 7,000 daily steps were associated with clinically meaningful improvements across multiple health outcomes. The curve flattened for many outcomes beyond that point. More steps can still help, but the gains are often smaller from there.

Here's the part most people don't talk about: going from 3,000 steps (where a lot of us start) to 10,000 can mean another hour or more of walking. For a parent, a healthcare worker, a desk worker, a caregiver, that's not always realistic.

So what can help close the gap?

Intensity.

Short, vigorous bouts of movement may offer a strong cardiovascular stimulus in a fraction of the time of prolonged walking. You don't always need more time. You may need more intensity.

This is a piece of what we mean when we talk about Movement & Physical Therapy as one of our three pillars: meeting your body where it is, not where a generic number says it should be.

Progress, not perfection. Start where you are. Build gradually. Keep moving. 🌱

Which one are you trying this week: 7K steps or a 10-minute intensity burst? Tell us below 👇

Source: PMID 40713949 · DOI: 10.1016/S2468-2667(25)00164-1

08/28/2026

Can You Maintain Pressure Side to Side?

A side plank is not just an oblique exercise. It trains lateral stability, our ability to control the rib cage, spine, and pelvis as forces move through the body from side to side.

We need this when we walk, run, climb stairs, balance on one leg, change direction, or carry something in one hand.

Begin side-lying with a folded mat underneath the rib cage for feedback. Inhale into the side ribs, creating lateral expansion and 360° abdominal pressure.

As you exhale, maintain that pressure without collapsing, gripping, or holding your breath. The diaphragm, pelvic floor, transversus abdominis, obliques, and multifidi work together to stabilize the trunk from the inside out.

Then progress into a forearm prop and modified side plank. As support decreases, the lateral demand increases.

The question is not simply, “Can you hold the position?”

Can you keep your ribs and pelvis organized, maintain pressure, and continue breathing as the position becomes more challenging?

Save this progression for your next core session, share it with someone who needs it, and follow for more ways to integrate breathing, pressure, and movement.

Nutrition can play an important role in cancer prevention and in supporting the body during treatment.Certain lifestyle ...
08/27/2026

Nutrition can play an important role in cancer prevention and in supporting the body during treatment.

Certain lifestyle factors are associated with cancer risk, including to***co use, higher alcohol consumption, obesity, and high consumption of processed meats. While no single food can prevent cancer, a balanced, nutrient-rich diet can be part of a healthy lifestyle.

For cancer risk reduction, focus on foods rich in fiber, including fruits and vegetables. Citrus fruits, berries, beans, nuts, and seeds can also provide important nutrients and beneficial compounds. Regular physical activity is another important part of a healthy lifestyle.

During cancer treatment, nutritional needs can vary from person to person. Some basic goals may include getting enough protein and calories while managing symptoms such as fatigue, pain, difficulty swallowing, and nausea. Depending on individual needs, strategies may include smoothies, protein powder, ginger for nausea, vitamin or mineral supplements, and appropriate exercise.

Key takeaways:

• Consider smoking cessation and reducing alcohol consumption.
• Reduce processed meats and choose high-quality, lean protein sources more often.
• Increase plant foods such as citrus fruits, berries, beans, nuts, and seeds.
• Move your body regularly.
• If you are undergoing cancer treatment, seek individualized guidance from your healthcare team.

Nutrition during cancer treatment is highly individual. An oncology dietitian, doctor, or qualified healthcare professional can help determine what is appropriate for your specific needs.

Save this post as a reminder that nutrition is one part of a comprehensive approach to health and cancer care.

08/26/2026

Can you extend your hips without losing pressure?

The next progression: bridging.

A bridge may look like a simple hip exercise, but the real goal is coordinating your breath, core pressure, and hip extension.

Begin with your ribs stacked over your pelvis and feet grounded.

Inhale as you lower, allowing the rib cage and abdomen to expand 360 degrees.

Then exhale as you press through your heels and lift your hips, maintaining gentle abdominal tension without gripping, bearing down, flaring the ribs, or overextending through the low back.

The goal is not simply to lift higher.

It is to create hip extension while maintaining:

• steady pressure
• stacked ribs and pelvis
• a quiet, controlled trunk
• glute engagement
• continuous breathing

Your core should help transfer force, not prevent you from breathing.

Build the pressure, maintain the position and then add movement.

Save this for later and keep building your foundation.

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