How We Move In A Painfree Way

We as humans are 3 dimensional people, otherwise we would be 2 dimensional cartoons. I talk a lot about this and its significance in everything we do. As we are 3 dimensional, so are our muscles and bones.

When I am asked about stretching and why it may or may not work, I remind people about the 3 dimensions. Most people stretch in only 1 dimension. I had a client ask me why her husband’s hamstrings show no difference after 15 years of stretching them. Well he only stretched them in the one direction, by leaning over his leg.

One dimension is the forward and back motion (sagittal). The 2nd dimension is side to side (frontal) and the final dimension is rotation (transverse).

Not only do we move in these 3 dimensions, but so do our muscles and bones. When 1 dimension is more pronounced, the other 2 come into play less. This produces an imbalance which can eventually convert to injury.

Imagine a runway model. Their hips sashay excessively from side to side, particularly the more they bring their feet midline in the gait. Frontal plane motion is predominant so the sagittal and transverse planes are lessened. Try it by thinking you are walking on a balance beam. Or watch Olympians whose sport is fast walking.

When we move, we move in opposition. Look at a pizza pie that has been sliced. Now look at the slice in the top right. What is opposite to it? Some would say the bottom left, but it could also be the top left or the bottom right. All of the directions are actually opposite to the top right.

Look at where they all meet, though. Right in the middle of the pie. That is the center or the core. So translate that to humans. Our left leg, right leg, and left arm are all opposite to the right arm. Our center is the core where they all pass through: the core being lower abdominals, buttocks, and pelvic floor, and diaphragm.

When you can visualize this and our connections it will enhance your sense of spatial awareness or proprioception. By reversing or changing up an exercise, it allows the brain and body to adjust to a new way of moving that can take you out of old detrimental patterns. An example is walking backwards.

Advancing this concept of changing up a movement to further develop your proprioception can be done by taking vision away. Now you have a heightened sense of what your muscles and joints need to do to maintain stability. You may have heard that those who are blind have a very heightened sense of hearing.

I work with clients, once they are aware of their movement patterns and how to change them, towards this more advanced technique by having them close their eyes and then try a movement or balance. We may have to start with only 1 eye closed. This teaches the body how to react effectively, rather than having the brain tell the body: “well my hips keep moving to the right so I need to move them left instead.” You will probably overcompensate and then the body never learns how to move appropriately. This is an advanced method so please do not try this until you are quite aware of how to move with eyes open.

In conclusion, moving with increased spatial awareness and dimension will smooth out your movements and make them fuller, ease tension, and decrease the propensity of injury because everything is working together in harmony. No one side of the body is stressed/strained.

If you are struggling with aches and pains and need a specialist Physical Therapist to observe and teach you correct ways to move to eliminate injury, click here to schedule a Free 20 minute call to discuss your issues and see how we can help you.

Here’s to moving in a freer and non-strained and painfree way!

To Your Health,


P.S. If you are still not 100%, give us a call at 301-493-9257 to set up a time to discuss the health issues you are having and how we can help you.


Looking for a healthy gift to give to yourself or loved ones this holiday season?

We offer SAFE PILATES VIDEOS to work on in the comfort of your home. I have created 3 Pilates videos if you are not ready to join a class or can’t find a class that suits your time-frame or you need another day for a workout. These videos you can work on at home and at your own pace. Each exercise is explained thoroughly as to what it is accomplishing and what you should feel. Part I goes over the foundations of Pilates exercises. Part II uses foam rollers and Theraband or weights. Part III teaches more advanced Pilates skills.

Click here for more information on the safe Pilates videos and to watch the short clips.


We offer online Physical Therapy sessions. These are the same 1 hour sessions as in clinic. You still get the personal touch. Click here for more information on our telehealth sessions.


Many clients feel that the work we have done in Physical Therapy was so effective that after discharge they want to continue the Pilates and strengthening work to continue improving their outcomes to prevent recurrences.

We offer 5 and 10 session individual packages of Pilates/strengthening.


We offer a Year of Wellness package for those who would like to have a monthly checkup of their home program to be sure the exercises are still valid and performed correctly or to address any other issues that may arise.

Interested in continuing the work we did or just want to get stronger or be sure you are still on the correct path towards your goals of a fully functional life, give us a call at 301-493-9257 to discuss how we can help you.


A Physical Therapist’s specialty is in observing deviations in your movement patterns to find the root cause of the problem, then effectively treating it with individualized exercises to correct the problem. You will understand what the issue is that is causing the problem and be given effective exercises to do, thereby ensuring that how you move becomes permanent in your muscle memory.

Did you know that Maryland has Direct Access for physical therapy? That means you can see a Physical Therapist without seeing your physician first and getting a prescription. We can evaluate and treat you without a referral. Through the extensive evaluation, if we feel that other issues may be involved that may require you to see your physician, we will refer you back or recommend someone who is appropriate for you.

We invite you to ask about our Free Discovery Call and look forward to assisting you with anything you may need.


This is for those who are still unsure if Physical Therapy is right for them. We offer a 100% Free 30 minute Discovery Call to answer all your questions and see if you are the right fit for our clinic. Space is limited. Call us at: 301-493-9257 or email us at


Live Virtual Pilates/Exercise class: 5 class series for $177 January 5th – February 2nd 2022 Wednesdays 12-1 on Zoom

Wellness Rehabilitation Inc.

10410 Kensington Parkway, Suite 11, Kensington, MD 20895