Avalon Wellness & Performance

Avalon Wellness & Performance Avalon Wellness & Performance is a family-owned clinic in Naples, FL.

We offer manual osteopathy, cranio-sacral therapy, visceral manipulation & movement coaching to help you overcome pain, restore mobility, and perform at your best. Advanced Manual Osteopathy
Cranio-Sacral Therapy
Visceral Manipulation
Active Release Techniques
Neurokinetic Therapy
Movement Coaching
Beyond Neuromuscular Massage

05/20/2026

Your core muscles are designed to create stability, support movement, and help protect your spine.

These foundational exercises encourage your body to work together as your arms and legs move while your core activates for balance, control, and stability.

This type of training transfers directly into everyday life — lifting groceries, pulling suitcases, swinging a golf club, getting down on the floor and back up to play with your children, and moving through life with greater confidence and resilience.

Train your core for real life movement — not just workouts.

05/19/2026

Your rounded shoulders might not actually START at your shoulders. 👀

Clinically, I often see a connection between tight hip flexors, rib cage positioning, thoracic stiffness, and forward shoulder posture.

When we sit for long periods, the body adapts as one connected system:
➡️ Hip flexors shorten
➡️ Pelvis shifts
➡️ Thoracic spine rounds
➡️ Shoulders drift forward

This is why stretching your chest alone often gives only temporary relief.

The body works in chains — not isolated parts.

✨ Areas I commonly address:
• Hip flexors (psoas/TFL/iliacus)
• Thoracic mobility
• Rib cage mechanics
• Breathing patterns
• Core stability

Your posture is a full-body conversation.

05/15/2026

The Bird Dog is one of my all-time favorite exercises for building a strong, stable core without overcompensating through the spine. 🐦🐶

In this tutorial, I break it down step-by-step:✔️ Arm progression first✔️ Single-leg progression✔️ Full contralateral Bird Dog (opposite arm + leg)

One of my favorite tricks? Place a ball or yoga block on your low back for instant feedback. If it falls, your spine is twisting instead of your core doing the work. 👀

Focus on:• Pushing the floor away• Creating space through the shoulders• Slow, controlled movement• Breathing with the motion• Glute activation + core stability

Master the basics first — control always comes before complexity. 💪

05/14/2026

Your ankles were designed to move in more than just circles. 👣✨

This “ankle diamond” drill layers together:
⬆️ dorsiflexion
➡️ eversion
⬇️ plantarflexion
⬅️ inversion

By creating four intentional corners, you begin to explore mobility through the muscles and fascia that travel through the feet, ankles, calves, and lower legs. This is a simple but powerful way to improve ankle mobility, coordination, balance, and body awareness.

Slow it down. Feel every corner of the diamond. 💎

05/14/2026

When life gives you lemons…
🍋 make lemonade
🏋️‍♀️ or go sort it out at the gym.

Movement has a way of clearing the mind, shifting stress, and helping you come back stronger. Sometimes the best therapy is a workout, a walk, a stretch, or simply getting out of your own head for a little while.

05/13/2026

Your core was designed to stabilize while your body moves. 🔥

This crawling variation adds a yoga block or ball on the low back to give instant feedback—helping you avoid twisting, shifting, or “cheating” through the movement. The goal isn’t speed… it’s control.

In this tutorial I demonstrate:
▫️ Forward crawling
▫️ Backward crawling
▫️ Side-to-side crawling
▫️ Advanced bear crawl progressions with knees elevated

These movements challenge your:
✔️ Core stability
✔️ Shoulder stability
✔️ Hip control
✔️ Coordination
✔️ Spinal awareness

Slow. Controlled. Intentional.
Your deep core will definitely feel this one. 💪

05/12/2026

Your ankles are designed to move. 👣

This simple seated drill helps improve dorsiflexion and plantarflexion at the ankle—two essential movements for walking, balance, squatting, stairs, and overall mobility as we age.

I include ankle mobility work in my Daily Movement Guide because healthy ankles create a better foundation for the entire body. Small daily movements can make a big difference over time. ✨

Happy Mother’s Day to all the moms, grandmothers, stepmoms, bonus moms, mothers-to-be, and nurturing souls who spend the...
05/10/2026

Happy Mother’s Day to all the moms, grandmothers, stepmoms, bonus moms, mothers-to-be, and nurturing souls who spend their days caring for others. 💛

Fun fact: A mother’s heartbeat is one of the very first rhythms a baby ever knows—and studies show that a mother’s voice can remain calming and familiar long after birth. ✨

To every mom in our community:
We see you. We appreciate you. And we hope today includes a little rest, laughter, fresh air, movement, connection, and feeling deeply loved.

Happy Mother’s Day from all of us at Avalon Wellness & Performance 🌿

05/09/2026

Your thoracic spine was designed to move.
But stress, posture, driving, sitting, and aging often make it stiff and compressed.

This Cat-Camel + Foam Roller variation helps improve healthy spinal flexion and extension while opening the chest, shoulders, and rib cage. ✨

One of my favorite daily mobility drills for posture, breathing, and reducing tension through the neck and upper back.

05/05/2026

If your shoulders feel tight…
If your posture feels collapsed…
If your body feels stiff no matter how much you stretch…

You might be missing thoracic mobility.

This sequence works through rotation, extension, and full-body integration—exactly what most people lose as they age.

This is the kind of work we use daily in clinic—simple, intentional, and actually effective.

04/30/2026

Most people don’t need more intensity… they need better movement.

Address

10661 Airport-pulling Road North #10
Naples, FL
34109

Opening Hours

Monday 2pm - 8pm
Tuesday 9am - 3pm
Wednesday 9am - 8pm
Thursday 9am - 4pm
Friday 9am - 8pm
Saturday 9am - 3pm

Telephone

+12393259410

Website

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