They should’ve taught you this about your hands in elementary school. Nobody did, so here we are. Those gnarled, stiff hands people get older with, the arthritic thumb joint that drives a huge chunk of opioid use in this country? That’s not just aging. The top of the hand has been pulled tight for decades, because no one told us there’s an underside we’re meant to use. A butt on your hand, basically. When it goes unused, the nerve channels pull narrow, and carpal tunnel shows up, sometimes not even resolving with surgery, because the surgery never touched the pattern underneath. The cue: imagine palming an avocado. Fingers wide and soft, a curve in the wrist, then gently cinch the base of your thumb toward the base of your pinky. Feel that tone travel all the way up your arm into your shoulder. Fair warning, it feels impossible at first. Comment LEARN and I’ll send you the link to work on this with me inside REVIVAL. Much love, Dr. Lily #carpaltunnel #handpain #fascia #posture #tacohand

I’ll say the thing nobody wants to hear: your bum isn’t small because you haven’t found the perfect exercise, and it’s not your genetics. It’s small because of how you’ve been building it, all day, for years. Every time you tuck your pelvis under, suck your belly in, stand in your heels, you teach your glutes to switch off and your front chain to take over. That’s a pattern, repeated thousands of times, and your body shaped itself around it. Which is the good news. If you built it one way, you can build it another. I hip thrusted hundreds of pounds for years and my butt barely changed, until I learned to get my thigh bones back and let my glutes actually lift and engage as I moved. That’s when it grew, without the heavy loads. Comment LEARN and I’ll send you the link to learn this inside REVIVAL. With love, Dr. Lily #glutes #buildmuscle #posture #fascia #womenshealth

Heavy hip thrusts can build a strong bum, if your body is actually in a position to put the muscle there. That’s the part nobody checks. I’m proof. I thrusted hundreds of pounds for years and my butt barely changed. I was so locked into “tight core, neutral pelvis” that my thigh bone could never get back to the spot where my glute could grow. The load was there. The room for it wasn’t. Your body doesn’t care what’s on the weight. It responds to the tension it feels. Once I learned to send my thigh bone back and recruit my glute upward, I built real tension with no barbell at all, and took load off my low back too. Think of pushing the floor away behind you as you walk, like a horse kicking back. Every step starts using your hamstrings, calves and bum. I wanted muscle in the right place, with joints that feel good. Comment LEARN and I’ll send you the link to learn this inside REVIVAL. Much love, Dr. Lily #glutes #hipthrust #buildmuscle #posture #fascia

If you clench your jaw at night, it might not just be stress. Your body will do some pretty creative things to keep your airway open while you sleep. Learning how to create more space through your pelvis, ribcage, neck, and head can change the whole picture. One small thing you can start tonight: rest your tongue suctioned up to the roof of your mouth, the whole thing, like you’re about to swallow. That position helps keep your airway open, and when the airway has room, your jaw doesn’t have to clench to do the job for it. This was a huge piece of my own journey with jaw tension, and it’s one of the reasons I care so much about learning how to use your whole body instead of just treating the jaw. Want to learn how to move this way in your everyday life? REVIVAL is my physician-led movement membership where we work on posture, fascia, strength, breathing, and the patterns underneath your aches and tension. Inside you’ll get guided workouts, fascial work, nervous system practices, new videos every month, and biweekly live Q&A with me. Comment REVIVAL and I’ll send you the link. Study: DOI: 10.1378/chest.119.1.53 Love y’all! Dr. Lily #jawtension #jawclenching #TMJ #breathing #posture

Here’s a thought that messes with the whole glute-building playbook: you don’t actually need hip thrusts to build a bum (or heavy weights at all). Look around. Animals aren’t loading a barbell. Native peoples in their natural posture aren’t doing four sets of anything. And yet, peachy, lifted bums everywhere. The hip thrust isn’t the magic ingredient we’ve been told it is. What they have is glutes recruited upward in everything, walking, bending, standing around. The bum is on all day, not just for twelve reps at the gym and never down onto the sit bones. Do that with enough intention that you feel the vibration running through, and you know you’ve found the tissue. Your bum doesn’t need more exercises. It needs you to stop leaving it switched off. Learning to recruit your glutes like this is exactly what we’re working on inside REVIVAL right now. Comment LEARN and I’ll send you the link. All my love, Dr. Lily #glutes #hipthrust #buildmuscle #posture #fascia

How many times have you written off a weak spot as “just genetics”? Small calves, flat rear delts, hamstrings that never fire. I did it too, for years. But those areas aren’t small because of your DNA. They’re small because you never learned how to position your bones to actually turn them on. The muscle is there, you guys. It’s just waiting for a stimulus to work. Crystal in my program said it perfectly. Twenty-plus years of bodybuilding, she was sure her weak triceps and hamstrings were genetic, until she realized her front chain was hogging every movement and the back of her body never got a turn. Once she saw it, it stopped being a mystery. That’s the whole thing. Stop obsessing over the number in your hand and start paying attention to where you’re actually creating tension, and muscle shows up in the places that always got skipped. This is exactly what we’re digging into inside REVIVAL this month, my physician-led membership. The new theme kicks off Monday, October 19th, and I’d love you there for it. Comment LEARN and I’ll send you the link to change your body forever. Much love, Dr. Lily #buildmuscle #liftheavy #fascia #posture #womenshealth

I know y’all are gonna come at me with all your strength training ideology on this one. And I get it I would have a few years ago, too. Maybe you can even tag @bretcontreras1 a million times again 🤣 But here’s the deal — heavy weights works to build muscle. That’s not the question I’m not stupid. But if you’re someone that pees themselves when they laugh, lives with hip pain, knees that ache loading yourself heavier isn’t going to make you feel better in your body. You have to learn the alignment of your bones that does that. We’ve become obsessed the thinking that we need weight to build muscle. That’s bullshit. We know from the science that you contracting hard can build JUST AS MUCH muscle as lifting heavy. I’ve healed my hips, pelvic floor, knees & feet (and jaw pain and airway issues and neck pain but that’s another story) AND built a bigger bum than I ever did while doing heavy hip thrusts. Because my body wasn’t able to build muscle it couldn’t load well, I just got a stronger and tighter pelvic floor. All y’all that move great, have no pain and don’t feel like you need a massage everyday can keep lifting heavy. But for the rest of the world, come heal and BUILD MUSCLE & BONE WITHOUT HEAVY WEIGHTS with me. And heal yourself at the same time. Comment LEARN and I’ll send you how. All my love, Dr. Lily (PS I decided long ago that showing my butt in the name of helping people heal is worth it for me so no need to comment on your opinion of that 🥰) #bowspring #hipthrust #glutegains #pelvicfloorhealth #pelvicfloorexercises

Here’s something that quietly rearranged how I think about aging: you’re shaping your bones right now, with how you hold and move your body. They aren’t a fixed thing you inherited and got stuck with. We picture bone as solid and finished. It’s closer to a sponge like vortex, laying itself down and reabsorbing all the time, responding to how you load it. Think like sedimentary layers in the earth. So a bone can be strong in one spot and fragile in another, depending on where the load has been going for years. That’s what the bone density conversation misses. Two people can get the same score on a scan (which is just an average) and have completely different real strength, because density isn’t architecture. A number can’t tell you whether the whole bone got built evenly or just the parts you use. And this is where “just lift heavier” falls short. Most people have areas of their muscles that are really tight from being used A LOT. That’s where you want a massage but also where the most bone is laid down because bone and muscle are linked. So this work is all about learning to position your bones so you can actually use your muscles evenly, so you can load your bones evenly. See how this works? I went deep on all of it in a full YouTube video. Comment BUILD and I’ll send it over. And no, an “anterior pelvic tilt” still isn’t a problem like we’ve been brainwashed to believe. Actually, that position loads your bones so much better that African American women who hold themselves like this are statistically less likely to break their hip... I mean wow. Your “pose” or “exercise” has nothing to do with it — it’s how you’re doing it! I go through exactly how to position yourself to build better in this upcoming month of my movement subscription — REVIVAL. Much love, Dr. Lily #bonehealth #osteoporosis #buildmuscle #fascia #womenshealth

Before you take any fitness advice, including mine, ask one question: what are you actually training for? Because the answer changes everything, and almost nobody says that out loud. The exact program that builds a dense, compact, braced body is not the same one that builds a long, supple, easy one. They pull in different directions. So when someone tells you to simply go heavier, the real question is heavier toward what. I bring this up because I spent years training hard toward a goal I never actually chose. I just absorbed it. Lift more, add weight, repeat. And it worked, in the sense that my body changed. It just didn’t become the body I wanted to live in. That gap between “it worked” and “I feel good in here” is the whole thing I care about now. What I wish someone had told me earlier is that effort without direction mostly makes you more of whatever you already are. If you move through life gripped and tight, harder training can deepen that. The skill worth learning first isn’t how much you can load, it’s how precisely you can use yourself, so the effort actually goes where you want it. I unpack the full picture, including the bone side of this, in a YouTube video I made for you. Comment BUILD and I’ll send it over. Much love, Dr. Lily #liftheavy #buildmuscle #bonehealth #fascia #womenshealth

Nobody warns you that you can succeed at lifting heavy and still end up in a body you don’t want. That was me. I did everything right. Heavy, consistent, good form, the whole thing. And it worked, just not where I wanted it to. The muscle showed up in my traps, my jaw, my pelvic floor, all the places already gripping too hard. The bum I was actually chasing stayed quiet. I was getting stronger at being tense. That’s the piece this whole “every woman must lift heavy” wave skips over. Where your muscle grows depends on how your body is organized, not how much weight you can move. If your alignment is off, a heavier bar just drives more size into the places that are already overworking. You can absolutely build the wrong body very efficiently. And if you’re someone already dealing with knee pain, foot pain, headaches, a cranky pelvic floor, loading up won’t fix the pattern underneath. A dumbbell doesn’t teach your body a better way to move. It just asks it to do more of what it already does. The thing that changed everything for me was learning to generate the load from inside my own body instead of from my hand, so the tissue I actually wanted finally had a reason to grow. I made a whole video breaking down exactly why this works and how to start. Comment BUILD and I’ll send it to you. Much love, Dr. Lily #strengthtraining #liftheavy #buildmuscle #fascia #womenshealth

Here’s something I hear from women constantly, and it came up again in this clip: “I was in the best shape of my life, and my back still went out.” It sounds like a contradiction. It isn’t. So many of us tighten our way to “fit.” We grip the core, tuck the tail, pull everything in and hold. It looks strong. But we can tighten our bodies to the point where they can’t actually do the things we were built to do, grow a baby, birth a baby, carry a newborn around all day without falling apart. And postpartum is where that bill often comes due. Your body just did the most expansive thing it will ever do, and then we ask it to snap back and clench up again. No wonder the back struggles. If you’re in it right now, especially with a little one on your hip, I’m so sorry. That kind of pain is exhausting and it’s real. But it’s not permanent, and it’s not because you’re broken. It’s a pattern, and patterns can change. The way out isn’t more tightening. It’s learning to make space and use your whole body the way it was designed to move. Comment REVIVAL and I’ll send you the link to join us. All my love, Dr. Lily #backpain #postpartum #pregnancy #coretraining #posture

I actually agree with part of what she’s saying. Your levers are build muscle and lose fat. But you can tone in a way that is a damn close muscle building stimulus to lifting heavy, while not patterning yourself deeper into why you hurt. I’ve done that myself. And the muscles that were already doing too much just got stronger. My traps got stronger. My quads got stronger. And I got pulled even further into the patterns that were already hurting me. So yes, building muscle matters. But how you build it matters too. If every time you add weight your body falls back into the same compensation, you’re not necessarily changing the pattern. You might just be making it stronger. That’s the part I want you to pay attention to. Comment REVIVAL and I’ll send you the link to learn these principles with me. Original video by @finefitfitness_ With love, Dr. Lily #pilates #strengthtraining #movementpatterns #posture #fascia

We’ll try almost anything to feel better in our bodies. Restrict our food, chase ketosis, reach for the CPAP (sleep apnea machine), look into a palate expander for ourselves or our kid, even consider surgery. I respect the effort. But there’s a piece of low hanging fruit almost nobody starts with. Where does your tongue rest? If it’s sitting on the floor of your mouth, that’s worth paying attention to. The tongue is meant to suction up to the roof of your mouth, the whole thing, all the way to the back, like you’re about to swallow. That position is tied to how well your nasal passageway opens and how easily you breathe through your nose. And nose breathing isn’t a small thing. It’s part of how your body burns fat for fuel efficiently, like a fire with good airflow instead of a smoldering one. So before the restricting and the machines and the procedures, check the simplest thing first. Rest your tongue up. Notice what happens to your breath. Shifts like this are exactly what we practice inside REVIVAL, my physician-led membership. Comment REVIVAL and I’ll send you the link. Here’s to trusting your body a little more! Dr. Lily #nosebreathing #tongueposture #mouthbreathing #mewing #breathwork

Some honest talk for anyone who wants to feel beautiful in their body. We’ve been sold beauty as a shrinking project. Tighten the core until your bum disappears. Pull the shoulders back until your neck lives on the edge of a headache. So much gripping in the name of looking good. But think about what we’re actually drawn to. A lifted bum comes from thigh bones sitting back, the same position a body births a baby through more easily. There’s a reason it reads as beautiful. It’s a body doing what it was built to do, not one clenched into a shape. As I’ve softened how I use my face and body instead of holding, my lips have gotten fuller, they unfurl instead of pressing tight. I don’t think that’s random. We’re drawn to people relaxed enough in themselves to take up the space they were made to. Beauty, for me, turned out to be the opposite of what I did in the gym. It was expanding from the inside so my muscles could be long and I could actually enjoy the people in front of me instead of managing my own tension. I struggled my way into learning this. Now I share the workouts and practices I use every week inside REVIVAL. Comment REVIVAL and I’ll send you the link. Much love, Dr. Lily #fascia #posture #bowspring #strengthwithouttightening

Ever notice one side of your low back is just always tighter than the other? I can’t tell you exactly why yours showed up. Honestly, nobody can. It might trace back to how you were curled inside your mom’s womb, or something as small as which wall your crib sat against, so you turned the same direction every time you looked out. The patterns we hold in our bodies go back that far. But that’s where they started, not where they have to end. You are not stuck with them. When you learn to actually feel your own pelvis and ribs, to notice where you’re collapsed on one side and flared on the other, you can start to bring the two halves back toward each other. The differences soften. Your muscles stop gripping to hold a lopsided shape. You could go get adjusted every single day for the rest of your life, chasing the same fix over and over. Or you could learn to do it yourself. That’s what I care about most, teaching you to be your own bodyworker. Comment REVIVAL and I’ll show you how. Much love, Dr. Lily #backpain #posture #fascia #bodysymmetry #movementpatterns

The small ways that we do the things in our real life have the power to make or break our backs. And the way we hold ourselves in the kitchen is notoriously pain provoking. You fold forward, your spine rounds, and the tops of your thigh bones slide toward the sink. Your low back ends up hanging off its own ligaments the whole time, doing the holding your hips were supposed to do. The fix isn’t “stand up straight” or “brace your core.” Let your thigh bones travel back so your low back keeps its natural curve while you bend at the hips. Your back muscles don’t grip. They just follow your bones and get long like a suspension bridge. And yes, that curve is an anterior pelvic tilt, the thing everyone loves to call bad. But it’s not about the size of the curve. You can have a big, deep curve and have it be completely healthy, as long as it’s coming from your thigh bones going back and your back ribs staying full and lifted, not from clenching your low back short. That’s the whole difference. Watch how any animal bends. They don’t tuck. Go try it at your own sink before the comments come for me. Thigh bones back, back ribs full, bend from the hip. This everyday stuff is exactly what we’re working through right now in YOUR BACK HURTS Challenge inside REVIVAL, a full month of learning to move through real life without wrecking your back. Comment REVIVAL and I’ll send you the link to join us. Here’s to trusting your body a little more! Dr. Lily #backpain #anteriorpelvictilt #posture #hipmobility #movementpatterns

Ever notice how some people have soft, supple muscles like a baby or a cat, and yours stay tight no matter how many massages or PT exercises you throw at them? It’s not your genes. It’s the position of your bones. Your muscles only let go when they feel safe enough because you have good control and alignment of the bones underneath them. Hold your skeleton one way and they stay on guard. Hold it another and they finally soften. This hit me recently around my sister. I felt how tight her low back was and remembered I used to live in exactly that body. I don’t anymore. My low back muscles are supple now, and it still amazes me. I stopped fearing an anterior pelvic tilt, stopped sucking my core back all day, and learned to expand my ribcage (not from hypopressives!!) and keep my thigh bones back so my bum could lift and those muscles finally had slack. Give a muscle slack and its tone changes on its own. Want the code to a low back that feels supple again? YOUR BACK HURTS CHALLENGE starts today!!! Comment BACK for the free theory, then join us inside REVIVAL. You are a connected web, loves! Dr. Lily #hypermobility #fascia #backpain #muscletension #posture

The biggest mistake I see with low back pain? People are so scared of an anterior pelvic tilt they never get into the position that would heal them. Can that tilt be a problem? Sure, if you crank the curve by just shortening your low back. That’s not what I mean. I mean moving from the tops of your thigh bones instead of driving from your low back all day. Thigh bones back and wide, bum lifts, and your low back ligaments finally offload. You can only open your pelvic floor as much as you’re willing to let your belly soften. And that brushes against something old in a lot of us, the belief that our value lives in how small we can make ourselves. Your healing is on the other side of that. Soften the belly, thigh bones back, spread the back ribs, let the backs of your legs lift your bum. The funny thing? My waist looks more tapered this way than it ever did sucking it in. Not from gripping, from using my anatomy the way it’s designed. Just 1 day left to join REVIVAL for YOUR BACK HURTS CHALLENGE. Comment BACK to get the theory for free first, then join on the same page. You are a connected web, loves! Dr. Lily #backpain #anteriorpelvictilt #pelvicfloor #posture #bodyimage

Please excuse the sharpness in my voice. I was trying to talk loud over the river in the background but it turns out my mics work really good and that wasn’t needed. If chasing a “neutral pelvis” was going to fix your low back, it would have worked by now. The obsession with flattening out your anterior pelvic tilt misses the point. Athletes, dancers, gymnasts, animals, they all have a curve in their low back, because that’s how the bones are built to fit together. Yet we keep hunting neutral and chronic back pain is everywhere. That should tell us something. When you force your pelvis into neutral, you actually lengthen and tighten your low back by pulling it long. That’s not relief, that’s tension in disguise. Think of a healthy low back like a suspension bridge instead. It’s held up from the top by your back ribs lifting up your back, and supported from the bottom by your thigh bones going back. Not a short, deep, clenched curve that feels awful. A long, smooth one your back muscles can actually relax into. Mine used to be so tight. Massages, adjustments, all of it, nothing held until I learned how my low back was meant to work with the rest of my body. Join REVIVAL to be part of the YOUR BACK HURTS CHALLENGE, comment BACK to get the theory for free first, then join on the same page. Here’s to trusting your body a little more! Dr. Lily #backpain #anteriorpelvictilt #posture #ribcage #movementpatterns

I used to think the goal was to get everyone into this perfectly “neutral” pelvis. I don’t anymore. A curve in your low back isn’t automatically a problem. What matters is whether your body knows how to support that curve instead of hanging on it. just like a horse, this means learning how to spread the ribcage, keep that width as you breathe, and move the femurs back so the bum can actually come up and support the bottom of the curve. Think of it like a suspension bridge. You want support from both ends, not a body constantly trying to flatten itself into “neutral.” So before you try to fix your anterior pelvic tilt, ask yourself: Do I actually know how to support the position I’m in? Comment BACK and I’ll send you my free guide to help you understand your back pain. With love, Dr. Lily #anteriorpelvictilt #posture #lowbackpain #movementpatterns #fascia

I’ve been teaching this one piece at a time for months. Now we’re doing the whole thing together. The YOUR BACK HURTS CHALLENGE is a full month inside REVIVAL, and it’s built with what I’ve learned through helping thousands of clients heal their back pain. We start with the foundations, because without them none of the rest makes sense or holds. Then we layer through it: bum tone, your waist, your back ribs, your glutes and low back, learning to lay your thighs back, standing and walking without wrecking yourself, even the way you do the dishes and pick things up off the floor. This isn’t a stretch-your-back-and-hope situation. Stretching a low back that’s already pulled too long was never going to work. We’re changing the pattern underneath the pain so your low back can finally get some slack. There are two ways in. If you just got here, you’ll start with the foundation series and build. If you’ve been with me a while and you’re ready to strength train, there’s a track waiting for you too. Either way you’re not doing it alone. Come get a back that lets you love living in your body again. Comment BACK to join us inside REVIVAL. We start Monday the 21st. You are a connected web, loves! Dr. Lily #backpain #anteriorpelvictilt #fascia #posture #movementpatterns

I hate being the one to say this, but a lot of Pilates cues are quietly setting your low back up for pain. Think about the ones you hear constantly. Knit the ribs down. Tuck the tail. Pull the belly back. Every one of those loads your pelvic floor from the wrong angle, which makes birthing harder and the leak-when-you-laugh thing far more likely. There’s a cost in your low back too. When the tail tucks and the belly sucks in, your glutes get pulled down toward your legs, dragging on the web of ligaments tying your pelvis to your spine. Those ligaments have poor blood flow, so the tension doesn’t get worse loudly. It wears out slowly, and that slow wear has names. SI joint pain. Degenerative disc changes. So here’s the hard part: if your back already hurts and your instinct is to tighten your core more to fix it, that road doesn’t lead to healing. It makes me sad to say this because I love a good community Pilates class with the ladies!! Let’s transform the way we cue fitness though so that it serves our bodies better for longer <3 Join REVIVAL by the 19th to be part of YOUR BACK HURTS CHALLENGE. Comment BACK to get the theory for free first, then join on the same page. All my love, Dr. Lily #pilates #backpain #pelvicfloor #coretraining #posture

Don’t mind me eating my hair, lol. Waking up with a sore back and assuming that’s just your life now? It’s not normal, and you’re not broken. All day, you move from your low back. Bending, reaching, twisting, all of it from that one small area instead of your hips and ribs. So the moment you lie down, your low back finally gets a break and tightens back up. You wake up stiff because it spent the night bracing against a job it was never meant to do alone. Your ribs are meant to move. Your bum is meant to sit up and back so there’s a curve to move from. When those parts do their share, your low back stops being the only thing working. Then there’s the cue you’ve been taught to trust: a tighter core protects your back. There’s no real evidence for it, and you can feel it fail right now. Suck your core back like you’re bracing and notice how it tucks your pelvis under. That lengthens the ligaments of your low back and loads your discs, on a spine that’s built with a curve. If this made you think differently about your body, comment BACK and I’ll send you my free guide on back pain. YOUR BACK HURTS CHALLENGE starts the 19th. Join inside REVIVAL. Much love, Dr. Lily #backpain #morningstiffness #coremyths #posture #movementpatterns

I get this question every single day, so let me say the thing nobody in the strength world wants to hear. Load doesn’t have to come from a dumbbell. Your body makes muscle and bone in response to what a contraction feels like, not what the number on the weight says. When you learn to work one side of a muscle against the other, your body reads that as heavy. Really heavy. No weight required. I know this because I lived on the other side of it. I’m a certified strength and conditioning specialist. I loved lifting. It was my whole life and it made me feel better, right up until I realized I was slowly tightening and strengthening myself into a body I didn’t actually want to live in. I tried for eight months to layer this open, springy way of moving on top of my heavy lifting. I tried so hard. It doesn’t work. You cannot learn a new pattern with weight in your hand, not with 5 pounds, barely even with empty hands at first. And here’s the part I really want you to sit with: if you’re reaching out to me because you hurt, you are not one of those rare movers who can load up and stay open. That’s not a criticism. It just means the order matters. Learn to move first. The strength that comes after that is a completely different kind of strong. I am writing my next newsletter about this, comment BUILD to get it. With love, Dr.Lily #fascia #liftheavy #strengthtraining #movementpatterns #bowspring

Here’s a way of thinking about scoliosis you probably haven’t heard. That curve in your spine is at least partly a rib story. One side collapses in, the other overextends out. So instead of only looking at the spine itself, look at what the ribs around it are doing. The work is learning to expand the ribs on the collapsed side, pulling them apart and wide. Picture a hot air balloon filling, or an octopus opening itself out. When you fill that space, you create a brace for your spine from the inside. But it’s a brace that expands you instead of clamping you down. Spend more time in that expanded position and more symmetry is genuinely possible, or at the very least a life without the intense pain scoliosis can bring. One catch: you can’t suck your core back while you’re trying to expand your ribs. Those two cancel each other out. This is why I teach the whole body as a spring instead, thigh bones back so your low back keeps its curve, ribs expanding like angel wings across your back, eyes looking out through the center of your sockets. All of it working together. YOUR BACK HURTS CHALLENGE starts the 19th. Comment BACK for the free theory first, then join us inside REVIVAL. You are a connected web, loves! Dr. Lily #scoliosis #fascia #ribcage #backpain #bowspring

That’s probably why I care so much about teaching people to move in a way that gives them more freedom — not just more fitness. 🫶🏼🫶🏼 Thanks for reading! For fun because there’s so many new faces round here. What experiences have shaped your experience in your body? 👇🏽

Okay, look at your bra band. If the back of it is sitting tilted down toward the floor (compared to the front), your back ribs may be collapsed down. This is what creates flared ribs! And this is where I want you to stop thinking about “fixing” your flared ribs by just pulling the front down. You actually need to learn how to expand the back of your ribcage so the front doesn’t have to stick out. When you create that space through the back ribs, you can take some of that pressure out of the low back, hips, and pelvic floor helping heal hernias, prolapse and diastasis recti! It’s not about pulling yourself into a smaller position. It’s about learning how to open your whole body. Comment REVIVAL and I’ll send you the link. You are a connected web, loves! Dr. Lily #ribcage #flaredribs #posture #pelvicfloor #fascia

Left is me still gripping. Right is me after I stopped. For years I thought the version of me on the left was the goal. I was lifting heavy, I was disciplined, I was strong in the way I’d been taught strong should look. And I was also quietly bracing all the time. Tight jaw, tight ribs, everything pulled in and holding. What changed on the right isn’t a diet or a smaller number. It’s space. My ribcage sits differently over my pelvis. My shoulders know where to sit. My whole body looks like it’s finally allowed to take up room instead of clenching to stay small. I experimented on myself for a long time to get here. Contracting muscle against muscle instead of chasing heavier weight. Letting my body lengthen while it got strong instead of shortening every time it worked. Treating everyday movement as the practice, not just the hour I spent training. And the wild part is that I feel more capable in this body than I ever did in the one I was forcing. Less pain. More range. More creativity. Strength that doesn’t cost me my openness. I didn’t tighten my way here. I opened my way here. This is the exact work we do inside REVIVAL, my physician-led membership. Comment REVIVAL and I’ll send you the link. Keep getting curious about your body, this is just the beginning. Much love, Dr. Lily #fascia #bowspring #movementtransformation #posture #strengthwithouttightening

Your pelvic floor is not supposed to be working alone. This is the part I wish more people understood. If all your attention is going toward squeezing, strengthening, or releasing one tiny area, you can miss the bigger conversation happening through your whole body. Your breath, ribcage, pelvis, glutes, and legs all have to learn how to cooperate. And depending on your pattern, the work can feel completely different. Some of us need to learn how to stop gripping and soften before we focus on more tone. Others may need to start with more tone & support through the back of the body, first. Same principles. Different starting places. That’s why I don’t love one-size-fits-all pelvic floor advice. Inside REVIVAL, we work on understanding your own movement patterns so you can build strength without just tightening more. Comment REVIVAL and I’ll send you the link to join me. All my love, Dr. Lily #bowspring #pelvicfloor #pelvichealth #breathwork #movement

For my low back pain babes: stop sucking yourself in. I know this sounds almost backwards because we’ve been taught that a “strong core” means belly tight, ribs down, pelvis tucked. But your body isn’t a statue. It needs to breathe, bend, lift, walk, and respond to the world around you. When you learn to keep space through the back of your ribs while letting your thigh bones move back, you can maintain the natural curves of your body instead of constantly compressing yourself into one rigid shape. And that little distinction can change how you approach everything from picking up your laundry to lifting weights. Here’s your heads up: next month’s theme inside REVIVAL is “your back hurts”, so now’s the time to start building your foundation for it. This is exactly the kind of foundational work we’ll be diving deep into, practicing how to build strength while learning to move in a way that keeps you open. Comment REVIVAL and I’ll send you the link to join me inside. Love y’all! Dr. Lily #bowspring #lowbackpain #corehealth #fascia #movementa

If you’ve ever been told to pull your ribs down, suck your belly in, and brace your core harder, I want you to notice what happens when you live there. You get smaller, shorter and more compressed. And your diaphragm, ribcage, spine, and pelvic floor all have to work within that smaller shape. I think this is one reason so many people can have a “strong core” and still feel like their body isn’t functioning the way they want it to. And really, having a “stronger core” doesn’t make us any less likely to have back pain. I know, drop the mic. It also flattens are bum because it tucks out tail and makes using our glutes near impossible. Real-life movement isn’t a pilates exercise with a perfectly timed inhale and exhale. You’re breathing while you walk, carry your groceries, pick up your kids, lift weights, and live your life. I want you to learn how to create support without losing your ability to breathe and move. Comment REVIVAL and I’ll send you the link to learn these principles with me. With love, Dr. Lily #bowspring #corehealth #pelvicfloor #fascia #movement

You have been taught to be afraid of an anterior pelvic tilt, so much so that many people spend their entire day tucking their pelvis and sucking their belly back. But your body is not meant to be in this rigid, flat position. When your thigh bones can move back, your bum can lift, your pelvic floor can have space, and your ribcage can lift up off your pelvis, your digestive system can literally function better. This is very different from just cranking into your a deep curve in your low back aka why anterior pelvic tilt has a bad rep. I want us to stop being so terrified of the natural curves of the human body. You do not need to flatten yourself out to be healthy. Want to learn more about what affects your digestion beyond just another gut protocol, parasite cleanse or restrictive dieting? I’m breaking it down in my newsletter soon. Because this work helped my digestion more than anything. Comment DIGESTION to make sure you receive it. Much love, Dr. Lily #bowspring #pelvictilt #womenshealth #fascia #digestion

Here’s where I think we get ourselves into trouble: we keep adding exercises when what we actually need is to understand how to use the back of our body in the movements we’re already doing. Your feet, calves, hamstrings, and bum are part of one connected system. If your thigh bones are forward and you’re living on the front of your body, doing more hip thrusts isn’t necessarily going to teach you how to use that back chain differently. Start with the way you stand, walk, sit, and reach. Learn to get your bum behind you and let the back of your body participate in how you move through space. Then the strength work has somewhere useful to go. That’s the kind of movement I teach inside REVIVAL. Comment REVIVAL and I’ll send you the link. Original post by @fasciacompany Love y’all! Dr. Lily #bowspring #glutestrength #fascia #posture #movement

If you’re constantly compressing through your ribcage, pelvis, and belly, your mouth doesn’t exist separately from that pattern. It’s part of the same web. This is one reason I don’t want to look at a narrow palate or a tongue that doesn’t seem to fit as an isolated problem. I want to understand what the rest of the body is doing to support it. That doesn’t mean palate expansion or other interventions are “bad.” It means I want to look at the whole picture, not just push one area wider and call it done. I do find it sadly ironic that palate expanders teach you to NOT keep your tongue on the roof of your mouth — you natural expansion mechanism! This is a huge mission piece of the clenching issue, too! I didn’t clench until I got an expander on the roof of my mouth (which I pried out as a little kid because it was so uncomfortable on my tongue). That had trained me to not keep my tongue suctioned to the roof of my mouth because there was metal in the way and guess who started down a journey of life altering clenching after that? Me. If you’re ready to understand these deeper patterns, comment REVIVAL and I’ll send you the link to join me inside my movement membership. You will start laying the foundation in the rest of your body so when we do airway and tongue month in October, you’re more ready to change. All my love, Dr. Lily #bowspring #fascia #posture #airwayhealth #movement

I remember the first time I said to my husband, “I want to be bigger.” He was like, what? I want to take up all the space I’m made to to be the healthiest, happiest version of myself. Tell me below what other things are more important than being smaller 👇🏽🫶🏼🫶🏼 . .

f you spend your day at a computer, your body can get very good at organizing itself around that position. And then we wonder why an hour of stretching or a massage only gives us temporary relief. The part that changed things for me was realizing I didn’t need to make my body smaller to create better posture. I needed to learn how to create more space. Your ribcage can expand in every direction. Your shoulder blades can stay wide. Your front and back can both have length at the same time. That gives your body a very different place to organize from. And this is why I care so much about changing the pattern underneath instead of constantly chasing the tight spot. If you want to go deeper than temporary relief and learn how to change the patterns underneath, comment REVIVAL and I’ll send you the link to join me inside my movement membership. Much love, Dr. Lily #bowspring #upperbackpain #neckpainrelief #posture #fascia

Temporary relief is wonderful. Lasting change is even better. I don’t want to give my body five minutes of relief. I want to teach it a pattern it doesn’t need relief from. In a traditional side stretch, usually people just move from their waist & low back — which already moves too much! Instead, work on moving from each joint of your ribcage. And keep healthy curves in your low back and neck while you’re at it! Ready to move differently? Comment REVIVAL and I’ll send you the link to join us. All my love, Dr. Lily #bowspring #fascia #mobility #movement

If you’ve been waiting for life to calm down before you finally take care of your body, let the hawk be your sign. There is no magical season when you’ll suddenly have endless time. I know because I waited too. For me, the relief never lasted because I was trying to change my body without changing the pattern underneath. I eventually had to completely rethink how I trained so I could keep building strength while allowing my body to heal. That became the foundation for REVIVAL. REVIVAL is officially LIVE. You’ll get: → Physician-guided 10–40 minute workouts that build muscle while keeping you open → Cardio that energizes you instead of depleting you → Fascial work for the areas you’ve been babying for years → Nervous system practices to help your body feel safe enough to release → New workouts every month → Biweekly live Q&A and support with me And because I believe in this work so much, your first month is free if you don’t feel a difference. The first 200 members also get $10 off their first three months. Comment REVIVAL and I’ll send you the link. I can’t wait to see you in there 🦅 Much love, Dr. Lily #bowspring #revival #fascia #movement #strengthandmobility

The right exercise isn’t enough if your body is still practicing the same pattern. That’s why I created REVIVAL. It’s a physician-led movement membership for people who want to build muscle without injury, heal their posture and fascia, and learn how to move through daily life without constantly recreating the same aches and pains. Inside REVIVAL, you’ll get guided 10–40 minute workouts, strength that helps you stay open instead of constantly tightening, fascial work, non-depleting cardio, and new videos every month. I’ll also be there biweekly for live Q&A, guidance, and support. And yes, we’re going to learn how to move more like animals 🐒 REVIVAL opens tomorrow! 🔥 Comment NOTIFY and I’ll make sure you’re first to know. I cannot wait to move with you. Dr. Lily #bowspring #revival #fascia #movement #strengthandmobility

Two days until REVIVAL opens. What if your workout could help you get stronger AND more open? REVIVAL It’s for you if you want to build muscle without injury, move more like an animal, heal your posture and fascia, and stop having the same aches come back every time you try to get stronger. You’ll get Detailed workouts that heal you, physician-led alignment guidance, fascial work, and biweekly live Q&As with me so you aren’t left guessing what your body needs. REVIVAL is about changing the way you move through your whole life, not just what you do for 30 min on the mat or 1 hour in the gym. We open in 2 days, and I am SO excited. Comment NOTIFY and I’ll make sure you’re the first to know. I can’t wait to do this with you. Dr. Lily #bowspring #revival #strengthtraining #fascia #movement

The back of your legs aren’t asking for a stretch, or a massage. They are asking for tone. This is how you heal your hips, you low back, and everything else for that matter — and get a bum in the process. This is what I teach in my subscription. Workouts that actually teach you the alignment that heals. Comment NOTIFY and I’ll make sure you’re the first to know when REVIVAL opens. Much love, Dr. Lily #bowspring #glutestrength #foothealth #fascia #movement

You can take incredible care of yourself and still feel stuck in your body. I’ve learned that nutrition, sleep, time outside, movement... they’re all important. But sometimes there’s a deeper layer we’re not addressing: the patterns your body is practicing every single day. That’s what I wanted REVIVAL to help with. Not another workout that leaves you tighter. Not another program where you have to choose between strength and mobility. A place to learn how to build muscle, create space, and understand your body along the way. This is for the women and men who know there’s more vitality available to them and are ready to feel it. Comment NOTIFY to join us when we open. Your body is wiser than you think. Dr. Lily #bowspring #revival #fasciahealth #strengthtraining #womensmovement

I don’t think the answer to every problem should be another thing you take. And to be clear, I’m not anti-peptide or anti-medication. There are absolutely times when those tools are appropriate. But I think we’ve forgotten how powerful it can be to actually learn how to use your body. Your muscles, bones, breath, fascia, and posture are not separate systems. They are constantly talking to each other. When you learn how to move and load your body differently, you can start changing the patterns underneath instead of spending your life chasing the symptom. That’s why I created REVIVAL. I want to teach you how to build muscle, move well, and understand your body deeply enough that you aren’t completely dependent on someone else telling you what to do. REVIVAL opens soon. Comment NOTIFY and I’ll make sure you’re the first to know. All my love, Dr. Lily #bowspring #revival #fascia #movement #womenshealth

I built the thing I desperately wished existed when I was struggling with my own body. I wanted to get stronger without losing the openness and spring I was working so hard to create. For me, that meant letting go of some of the training I thought I had to do and completely rethinking what strength could feel like. I didn’t want another workout that left me tighter and calling it progress. I wanted strength that supported my posture. Movement that gave my fascia the code it needed to heal. Cardio that didn’t leave me depleted. And a place where I could keep learning instead of constantly starting over. So I built REVIVAL. New workouts every month, biweekly live support from me, and 10–40 minute practices designed to help you become stronger without abandoning the body you’re trying to create. Comment NOTIFY and I’ll make sure you know when we open. Your body deserves curiosity, not criticism. Dr. Lily #bowspring #revival #fasciahealth #strengthandmobility #movement

I have a hypothesis that we’ve become afraid of one of the healthiest shapes our body can make. For years, I was taught that any curve in my low back meant I was doing something wrong. So I tucked my pelvis, squeezed my core, and tried to stand as “neutral” as possible. Ironically, I felt less athletic... not more. The body isn’t designed to be held rigidly in one position all day. It’s designed to have spring, adaptability, and space. That’s why I’m much more interested in helping people create a body that can distribute load beautifully than one that simply looks “correct.” Read the research behind these principles here: https://pmc.ncbi.nlm.nih.gov/articles/PMC6494325/ Comment RESHAPE and I’ll send you my free guide to help you understand these principles. Your body is wiser than you think. Dr. Lily #bowspring #hiphealth #posture #fascia #lowbackpain

Your posture might be doing more for your face than your skincare routine (or even what botox could do for you). That was definitely true for me. When I started changing my fascial patterns, it changed the tightness and the shape of my face, too. Not because I did anything specific to my face, but simply by working on the health of the rest of my body. Botox is temporary. It can paralyze tissue for a short period. or you can repattern the patterns that shaped that area saggy or wrinkly in the first place. Comment RESHAPE and I’ll send you my free guide of the most important posture cues for facial relief and beauty. Keep getting curious about your body, this is just the beginning. Dr. Lily #bowspring #posture #fascia #faceyoga #bowspring

I thought I would always have chipmunk cheeks that were tight from clenching my jaw. I used to try and rub them out, practice relaxing them, do jaw relieving exercises. But nothing ever changed my pain and facial shape until I learned how to change my posture. Your face is a reflection of what’s going on below it in your body. Change your posture, change your face. Nothing changed overnight. It was the little things I practiced every day: letting my ribs expand, breathing without gripping my core, allowing my pelvis to find a healthier position, and finally sitting in a way that didn’t require me to brace against a chair. The bonus I never expected? I didn’t just feel better physically. I felt lighter, happier, and so much more creative. This work changed far more than my posture. If you’ve been wondering where to begin, comment RESHAPE and I’ll send you my free guide. All my love, Dr. Lily #bowspring #fascia #posture #healthyaging #movement

It’s wild to look back on how I used to hold myself. Sure I was strong but I was constantly tight and uncomfortable. Now it’s no wonder why 🫣🤣 I’ve been working on this e book for what feels like forever (slight perfectionist 🙃). But I knew it had the power to really help you understand why what I’m saying is true. It goes into the top 5 things you need to understand to undo a lifetime of bad posture — pelvic posture, core work, ribcage expansion, hand & foot use and how that reshapes the head all on it’s own. When it starts to open your life, share with your friends & fam. Our world needs to know the principles of how our bodies were made to work and heal. Love y’all so! Dr. Lily #bowspring #fasciarelease #neckpainrelief #movebetterfeelbetter

I wish we talked about the pelvic floor as part of the whole body instead of treating it like its own little department. One of the biggest things I’ve learned is that your pelvic floor doesn’t work alone. It’s constantly responding to what’s happening above it and below it. That’s why I’m always looking at someone’s feet, hips, rib cage, and breath, not just the pelvis itself. I know it can feel discouraging when you’ve been doing all the “right” pelvic floor exercises without the results you hoped for. But sometimes the body isn’t asking for more effort. It’s asking for a better relationship between all of its parts. That’s where this work gets really exciting. If this resonates with you, comment REPATTERN and I’ll send you my virtual class. All my love, Dr. Lily #bowspring #pelvicfloor #fascia #foothealth #movement

Your body teaches your kids. I don’t think children need perfect parents. I think they need parents who are curious about their own bodies. One of my favorite things about this work is that when you begin changing your own movement patterns, everyone around you starts seeing another possibility. Your kids watch how you sit, how you stand, how you breathe, and how you move through the world long before they understand why. We often think teaching happens through instruction. I think some of the most powerful teaching happens through embodiment. If this made you think differently about your body, comment REPATTERN and let’s keep going. Here’s to trusting your body a little more! Dr. Lily #bowspring #parenting #healthybreathing #movement #fascia

I spent years trying to “fix” my posture... and honestly, I think I was fighting my own body. Every time someone told me to tuck my pelvis or flatten my low back, I’d lose the springiness that made movement feel good. It wasn’t until I started looking at my body as a connected fascial web that things finally began making sense. I’ve learned to be cautious of blanket posture rules. Bodies are wonderfully nuanced, and two people can look similar while needing completely different things. That’s why I spend so much time teaching people to understand their pattern instead of chasing a perfect posture shape. Comment REPATTERN and I’ll send you my signature virtual class. Love y’all! Dr. Lily #bowspring #posturecorrection #fasciahealth #hiphealth #movement

I wish more people looked at their feet at the beginning of their posture. Your feet are having a conversation with the rest of your body every time you stand, walk, or breathe. When I started paying attention to my own feet, I realized they weren’t just carrying me around. They were constantly sending information up through my knees, hips, spine, and neck. The body is always adapting from the ground up. That’s why I get so excited about helping people build stronger, more responsive feet. They’re not just about avoiding foot pain, they’re part of the foundation for your entire fascial web. I’d love to teach you this. Comment REPATTERN and I’ll send you the details. Love y’all! Dr. Lily #bowspring #footpain #bunion #fasciahealth #movement

If your jaw always tightens back up... there’s probably a reason. I don’t think your body enjoys being tense. I think it’s trying to solve a problem. That’s why I’m much more interested in understanding why your jaw feels like it has to grip than I am in forcing it to relax. When your body finds a more supportive pattern, it often stops asking your jaw to do so much extra work. Your symptoms are often messages, not mistakes. The more I study fascia, the more that idea continues to amaze me. Comment REPATTERN if you’re ready to learn the foundations of this work. You are a connected web, loves! Dr. Lily #bowspring #jawclenching #tmjrelief #bowspring #fascia

Can you guys believe the difference? The first photo was one of the first bowspring classes I ever took and I remember feeling like my pelvic floor was so open 🤣 look at me now! I wasn’t born like this! I worked to REPATTERN myself open. And you can join me in healing our bodies back into the curves they were made to have! I know there will be some of y’all that come at me in the comments like I haven’t had thousands of hours of biomechanics training that told me an anterior pelvic tilt was bad. Here’s the thing — they were wrong. Some anterior pelvic tilts are bad (when your ribs are collapsed and you’re tightening your back muscles to get there). But a healthy anterior pelvic tilt is life giving and is seen is every great athlete out there… I would have bet my career on the neutral pelvis I was taught though, so I get your hesitancy! But open your mind and your pelvic floor, and you’ll never look back. Love y’all! Dr. Lily #bowspring #pelvic #pelvictilt #anteriorpelvictilt

What if your tight neck isn’t asking to be stretched? I know... that’s not the answer most of us were taught. I used to chase temporary relief because that’s all I knew. But the lasting changes happened when I stopped focusing on the symptom and started improving how my whole body shared the work. My neck wasn’t the problem. It was the messenger. This work still blows my mind because the smallest changes in one area can completely change how another part of the body feels. Comment REPATTERN and I’ll send you my signature class. You are a connected web, loves! Dr. Lily #bowspring #neckpainrelief #traps #fascia #wholebodymovement

I don’t want you to memorize exercises. I want you to understand your body. Because if I only tell you how many reps to do, you’ll always need someone else to tell you what comes next. My favorite part of teaching isn’t giving people another exercise. It’s watching the moment they understand why something works. That’s when they stop chasing fixes and start making decisions based on how their own body feels. The goal isn’t to become dependent on a program. It’s to become fluent in your own fascial web so you can keep learning long after we’re done together. Comment REPATTERN and I’ll send you my signature virtual class. Love y’all! Dr. Lily #bowspring #movement #fasciahealth #posturecorrection #bodyawareness

What if the goal isn’t to have more visible collarbones? For the longest time, I thought that look meant I was doing something right. But my neck was constantly tight, my shoulders felt heavy, and my jaw was always working overtime. Now I’m much less interested in how posture looks and much more interested in how it feels. I want my body to feel soft, supported, and springy, not held together by tension. That’s one of the reasons I love teaching fascia. It shifts the conversation away from appearance and back toward function. Ironically, that’s usually when posture starts looking beautiful too. If you’ve been looking for the root instead of another quick fix, comment REPATTERN. With love, Dr. Lily #bowspring #posturecorrection #fasciahealth #neckpain #movement

Inspired by my teeth cleaning this morning 😜 Comment REPATTERN for the class that is transforming hundreds of peoples jaw, airway and palate from the bottom up. If you can’t get the tongue suction because your palate is too narrow, you desperately need the class. Because you’re narrow. Not just in your palate but everywhere. Because like how a tree can only get as wide as its roots, your palate can only get as wide as your hips & ribs. Unless your force it open, which again like a tree, makes the system more prone to imbalance and weakness in the storms of life. I wrote a small book about how our posture ideals got so fucked up and what to do about it. Keep your eyes out because we will be sending that out in reels soon! Love y’all so! Dr. Lily #bowspring #dentistoffice #jawpain #jawpainrelief

I think we’ve been taught to see posture as something local... your neck, your shoulders, your upper back. But I have a hypothesis that posture is really an expression of how your entire connected web is organizing itself. That’s why working on one tight area rarely creates lasting change. When your ribs learn to move differently, they’re not working in isolation. They’re communicating with your spine, your pelvis, your breath, and the rest of your fascial fabric. That’s why such a small daily practice can feel surprisingly profound over time. Comment REPATTERN if you’re ready to stop fighting your posture and start understanding it. You are a connected web, loves! Dr. Lily #bowspring #posturecorrection #fascia #healthyspine #movementpractice

You spend about a third of your life sleeping... so your sleeping position is teaching your body something. If you wake up feeling stiff in the same places every morning, get curious. It might not be your mattress. It might not even be that you “slept wrong.” Sometimes it’s simply that your body has spent years repeating the same pattern without another option. The beautiful thing about fascia is that it’s always listening. Give it a better pattern often enough, and your body can start responding in ways that still amaze me. Comment REPATTERN if you’re ready to learn this whole-body approach. With love, Dr. Lily #bowspring #sleepposture #fascia #healthyspine #bowspring

If you’ve ever crossed your legs before a sneeze or laughed while secretly hoping for the best... this one’s for you. Can we normalize talking about this? So many women have been told leaking is just part of getting older or having babies. While there can be many reasons this happens, I’ve found that we often overlook how the whole body works together. One of the biggest concepts I teach is that a compressed rib cage can increase pressure on the pelvic floor. Instead of only focusing on tightening the pelvic floor, we can learn how to offload it at the root by changing the way the whole body organizes itself. That’s why I love helping people understand how the rib cage, breath, and fascial web all support one another. Your body deserves curiosity, not shame. Comment REPATTERN and I’ll send you my signature virtual class. Love y’all! Dr. Lily #bowspring #pelvichealth #pelvicfloor #womenshealth #moveyment

Your dentist’s mouth guard is not a TMJ treatment, and I will die on this hill. It protects your teeth. That’s real and worth doing. But it does not touch the reason you’re clenching, and I have a hypothesis that it can actually increase the grinding because your nervous system is now working against a new obstacle. What blew my mind when I finally started understanding fascial patterning: clenching is often a breathing strategy. The front of the body collapses, the airway narrows, and the jaw grips to compensate. So telling someone to “manage stress” or quit coffee (F, by the way, I tried it, I was miserable, it changed nothing) is like telling someone with a broken leg to walk it off. You’re not talking to the pattern. The pattern lives in the whole body, not the jaw. Comment REPATTERN to start understanding yours. All my love, Dr. Lily #bowspring #tmjrelief #carpaltunnelrelief #jawpain #chronicpainrelief

I was the person who clenched without realizing it. My traps (upper shoulders) were always working overtime, and I assumed I just needed more massage, more stretching, or another tool. None of it lasted because I was trying to quiet one part of my body while the rest of my fascial pattern stayed exactly the same. We don’t realize how often we are holding our head. When the chin is dropped and tucked, the jaw compresses and everything tightens. For this to really heal you, you also need a curve in your low back (nothing in your body works in isolation). Comment REPATTERN if you’re ready to learn this approach with me. With love, Dr. Lily #bowspring #headacherelief #tmjrelief #neckpainrelief #fascia

Our quality of sleep changes the quality of our lives. Instead of scrunching yourself up when you sleep, pull yourself long. If you imagine your airway like a fabric straw. You’re pulling it open and long so you can get better air all night! This can be life changer is you’re living with mild sleep apnea or teeth grinding! The principals are this - Pull your ribcage away form your pelvis - Open belly and throat by a curve in your back and neck - Small pillow - Tongue to roof of mouth (it will fit better and want to stay there with these cues) We are looking into mattress options and I’m thinking about making a guide for y’all. Would that be helpful? Tell me below! Comment REPATTERN if you want deeper help with your fascia and sleep 🫶🏼 As a student this week said: “After this class I slept amazing and woke up feeling like I am in a new body!” Love y’all, Dr. Lily #sleepapneatreatment #tmjdisorder #bowspring

For my jaw clenching loves, I need you to hear the part that actually matters. Your jaw isn’t the problem. That’s the piece that took me way too long to understand. I chased my jaw pain for years with the exact thing we all get told to do, tuck the chin, flatten the neck, sit up “straight,” and it never worked because the tension was never local. The front of my body was tight and shut, the back was long and weak, and my jaw was just the loudest place that pattern showed up. 
Here’s the reframe: a tucked chin doesn’t relax your jaw, it shortens it and shrinks your airway so you’re literally breathing worse all day. And let’s be honest, it doesn’t even look good. Tucking your chin compresses everything at the front of your throat, makes your jawline look smaller, and gives you a double chin. That’s not posture, that’s collapse. Your jaw can’t rest inside a body that’s braced.

I have a hypothesis that most clenching isn’t a bite issue at all. It’s the whole front of you asking for space. Give the throat and belly room and the jaw finally stops holding on.

Comment REPATTERN to learn this in my signature class.

Love y’all! Dr. Lily

#tmjrelief #jawtension #neckpainrelief #bowspring

I seriously thought that achy knot between my shoulder blades was just mine to keep forever. The “good posture” everyone teaches, squeezing your shoulder blades back and down, feels like it’s helping because your chest opens. But you’ve just signed your whole back up to be tight all day. That’s why the sore spot creeps up into your neck and never lets go. You’re bracing, not opening. What changed everything for me was realizing my ribcage was collapsed, not my back being weak. When the front of you stays compressed, that pressure doesn’t disappear. It travels. I have a hypothesis that this is exactly why my jaw and even my pelvic floor stayed tight for years, all of it downstream of a caved-in chest I didn’t know I was holding. You are one connected web, so when you fix the ribs and things you never linked to your posture start to soften. Comment REPATTERN for my signature class that teaches you the foundations of how your fascia is made to be. It’s changing lives. All my love, Dr. Lily #posturehelp #neckpainrelief #bowspring #fasciahealth

Why do you think all basketball players have big bubble butts? Because they know how to untuck to become a spring. You weren’t designed for - Peeing yourself - Painful sex - Traumatic births - Low back pain - Hip pain - Constant stiffness - Inability to be athletic But here we are, in a culture full of these issues 🤯 Learning to move from your thighs bones moving them back and wide (while squeezing the shins in) will REPATTERN your fascia sure, but what you’ll really love is the way it repatterns your life. As a student said this week: “When I walk I can feel my butt and hamstrings engaging and my body feels good. Before Repattern I had literally been unable to engage my butt intentionally and trying to do so caused me dreadful backpain, despite all the pilates, yoga and other things I tried.” Love y’all! Dr. Lily #bowspring #fascialtraining #pelvicfloorhealth

It’s not about being insecure. It’s about having humor around realizing and really seeing how you’re holding yourself. Comment REPATTERN to see your body in a new light and start to reshape your fascia. I know my neck went from being rock hard with tight tender fascia around my collarbones, and now it lays flat, looks supple and feels soft. It’s never too late to change. You can watch the reel from yesterday to see more details about expanding the ribs. Big thanks to @globalbowspring for the concept and visual. Love y’all! DR. Lily #

Here’s one of the foundations that makes the difference between movement that heals you or hurts you. Comment REPATTERN to learn the full code in my signature class that is changing lives. “After this class I slept amazing and woke up feeling like I am in a new body!” Love y’all! Dr. Lily #bowspring

If you want to join how I’ve accomplished this, comment REVIVAL to sign up for my movement subscription where I’ll guide you through my actual workouts. Yes, rocks/ weights will be included sometimes! But know I spent months not moving weight so I could change how I was moving in the first place. My class REPATTERN walks you through how to do that. And now, I feel supple and flexible without stretching and so strong and I can hike and hike. Back in my home of the Sierras, celebrating this wild country and peak of summer! The most exciting thing of our lives just happened so stay tuned for our next chapter! Love y’all so! Dr. Lily #bowspring #fascialfitness #movebetterlivebetter

The form cues underneath what is taught in “exercises” is the difference between someone that can do any workout without pain and get fit or someone who gets hurts doing anything. The difference between someone who can bag any peak without training and have little soreness or not be able to hike without pain. Or someone who excels at a sport they have never tried versus feeling uncoordinated and fragile. Our bodies have a code of alignment that makes us strong and able. This code isn’t a list of exercises from your PT or trainer. It is the way you hold your ribs, the tone in your palms and soles, the way you use your core. If you’re ready to learn how to use yourself, comment REPATTERN for my class. Happy holiday weekend y’all! Hope you get outside with the people you love! Dr. Lily #bowspring #posturecorrector #posturematters

Our butt is our powerhouse, our motor. When you aren’t able to use it because of the fascial patterning you’re holding, things start to hurt — knees, feet, hips and low back. There’s no isolated exercises that will bring back your connection to your butt. It is deeper but also simpler than that. It’s about the connection to your taco foot and your thigh bone sitting back so you’re in what looks like an anterior pelvic tilt. Comment REPATTERN and I’ll teach you how in my signature class that’s changing lives. All my love, Dr. Lily #bowspring #glutestrength #glutes🍑

Comment REPATTERN for the link to virtual class that teaches you the foundations of how your fascia is made to be. This work still blows my mind. I spent so much time stretching, doing release fascia work, massaging, and doing exercises that didn’t really work. Now, with the code of how the fabric fascia of the whole system should be lying — I have a whole new body… sounds dramatic but this is why I encourage people to take lots of pictures before they start my class. I honestly wish I took so many more of myself because the change is stark. All my love! Dr. Lily #foothealth #bunion #bunionrelief #bowspring

We are now in an air b and b where there’s only one comforter and all I want is to sleep on the floor again!!! It’s so weird how firm ground feels like it helps me heal instead of get tighter while sleeping… I know I would have never thought this could be real for me but now that my fascia is more balanced, I’m more like a cat that can sleep on a rock lol. Except for airplanes. I usually can sleep hard with my sheepskin but somehow always wake up with some weird kink. #goals #bowspring

People pay me a lot of money to show them this. Because we all need it more than we realize! I’m still getting better at keeping the fascia over my kidneys and my adrenals lifted. But this has transformed that part of my body which always felt tight. This area is where your kidneys and adrenals live. I have a hypothesis that at least some of our “adrenal fatigue” is actually just so much fascial pressure on the adrenals that it distorts hormonal flow. I know I feel and interact with stress so different now that my fascia is more balanced… your nervous system is inside your fascia! If you want more detailed help, comment REPATTERN for my class. I have a free guide I wrote to understanding this concept that’s almost done, too. So stay tuned. Love y’all! Dr. Lily #bowspring #corehealth

Have you guys felt your bum lift up yet? 👇🏽👇🏽 I was always so confused by how to use my butt the right way when doing something like a squat. What you get told is to clench your butt at the top and that just never felt natural. Turns out it isn’t. It just makes you a tight ass 😜 We think and teach that the glute only contracts with full hip extension, which when you look at the animals who are in deep hip flexion at all time, makes zero sense. If you get the top of your thigh backwards, your glute can engage up to the rim of your pelvis instead of down to your sitz bone. Isn’t it wild how my much my butt changes with just this action?! Your taco feet play a role in this, too. Because we need to learn how to shorten the whole backside of our legs because the front is so tight it pulled it long. Which is why you struggle to feel your glutes in the first place. Share with someone you know wants to grow their glutes for a healthy body! Love y’all! Dr. Lily #bowspring #glutegrowth #pelvicfloorexercise #tmjtreatment #buttgains

I seriously thought my traps (upper shoulders) would just never soften. Then I started doing bow and they would be soft when I laid down and I knew I was on the right track. Then I learned this move from @desispringer and got my under shoulders to work. This made it so my traps actually can be soft. And you know what likes that? My neck and my jaw. The relief is indescribable. If you want more of this, comment REVIVAL to sign up for my movement subscription waitlist or REPATTERN for my signature class that’s out for you to do at your own pace. I know the internet is full of scammers who aren’t good at anything other than making content. This is the thing I’m the worst at 🤣 as someone wrote today: “The value of the class is indescribable. I don’t know how to say this that you will hear it and not think I’m lying. But the value of compared to anything else on the internet, the gym, an osteopath, or pysio is immeasurable. This work is completely life changing. I went from feeling fragile to taking long hikes again. I got my life back.” Love y’all! Dr. Lily #bowspring #tmjrelief #neckpainrelief

My original title for this was “cues that are fucking your posture” but I went a lil more PG for y’all. But that’s the truth. I know because I lived it, too. I’m working on a dissertation explanation of all of these, so stay tuned (can you work on a dissertation not in a PHD program? I joke with my husband — when we are retired I’m gonna go get a PHD or three lol)! Helping you understand how to hold yourself so you can feel good in your body, feels like the most important work of my life. Because there’s so much incorrect info out there shaping us into pain. As someone commented recently, “I’ve got trust issues from influencers.” I could agree more, sister. ME TOO. Tell me below what posture cues you would add that haven’t served you 🫶🏼 And if you’re ready to not feel like shit, comment REPATTERN to enroll in my virtual class. Love y’all dearly! #bowspring #postureperfect #posturecorrector

Sending love to @lifeofamandariley thanks for being you and sharing. Send this to your lady friends so we can help the world learn about true core healing and function! Comment REPATTERN if you’re ready to join my class where I teach you all this shit so you don’t have to guess anymore. #bowspring #corehealth #diaphragm #corestrong #diastasisrectirecovery

I needed to stop adding weight and start shaping myself into the health I wanted. And turns out my glutes can fire waaaaay harder when my fascia allows it then when I simply load them more. I’m filming for this next chapter where I show you guys how I’m incorporating open posture into my strength training (and hint it is too hard for weight so far). Can’t wait to share it with y’all. Dr. Lily #bowspring

For my wrist pain babes! Grow a butt on your palm and feel the sweet relief of how your body was made to work. Comment REPATTERN to learn this, how it translates up your arms, into your shoulders and even to heal your neck tightness, too. You are a connected web, loves! Dr. Lily #wristpainrelief #carpaltunnelrelief #carpaltunnelsyndrome #handpain #bowspring

Yo, I don’t always scroll like this but it was hard for me to even get myself into the shape on the left because of how much I’ve REPATTERNed myself open. Try doom scrolling with an open belly and throat next time you find yourself down a web wormhole (my favorites are @nglwithkylie @lilswalty @taylorswift anything if you’re curious). We are halfway through our Open Posture Challenge! If you missed it, there’s still time to participate: —comment on this post with why you want to join or tag friends you want to do the challenge with —make sure you’re following me & @repattern_co our new parent company —share to your feed or stories how you are doing life with an open posture (tag me so I can see!) more shares = more entries One winner will be chosen on July 1st and you can choose if you’d like enrollment in my 40+ hour Repattern class or a virtual 30 min 1:1 with me. Love y’all! #bowspring #posturefix #postureexercises #postureig #posturecorrector

Who should I do next? Comment REPATTERN to join the class to transform your entire fascial system to transform your jaw.

Tightening your core is not how you heal yourself. Comment REPATTERN for the steps how we were made to function. Dr. Lily #bowspring #corehealth #fasciatraining

I’m not saying I do this perfect every single time, but you’d be amazed how doing it better every once in a while will make you feel significantly better. Also, my own butt in my face is absolutely hilarious to me. Hope it gives you a giggle too. If you want to learn how to have the mobility and technical precision for this sort of fascial openness in all positions, comment REPATTERN for my life changing class 🫶🏼🫶🏼 #bowspring #posturecorrection

Spent a lot time writing the most succinct way to respond to this one because in all honesty I could write a dissertation on this. But here’s a little flavor of why I don’t believe anterior pelvic tilts cause back pain of “imbalance” inherently. If you want the full story, comment REPATTERN and join the hundreds of people healing their fascia, back and understanding of their bodies in my class. Love y’all so! Dr. Lily #bowspring #lowbackpainrelief #anteriorpelvictilt #pelvictilt original video credit: @conor_harris_

Comment REPATTERN if you want the full class on how to make your entire facial system supple without stretching! Dr. Lily #bowspring #fascialfitness #fasciarelease

Try this and tell me blow if you got the tone in the back of your legs & bum. Comment REVIVAL to get on the waitlist for my new subscription movement plan where I take you through alignment like this, Bowspring based workouts & fascial release. Love y’all, Dr. Lily #bowspring

But seriously, train like an animal, sprint like an animal. I never thought I’d love running but I am so fast now 🤣 love y’all. If you want help feeling this too, comment REPATTERN. #bowspring #sprinttraining #trainlikeanathlete

Your airway is a tube. If that tube is being collapsed by bunched up fascia, air can’t move through as easy. Then your body compensates — maybe with clenching, maybe with an open mouth, maybe with snoring. Which kind of sleeper are you? And really, you’re gonna love around at night but having the option for length because of how you move during the day, is what is vitally important. I rarely sleep with my arm under my head all night. I start there and then replace it with a tiny sweater and bring my arm in front of me (mostly because there’s always walls above beds lol). I just had a client yesterday tell me that her watch is telling her she’s getting good rest for the first time ever, after 2 months in my course. It changed my life and I’d love to help you change yours 🫶🏼 #bowspring #sleepapneaawareness #tmjdisorder #mouthbreather #mouthbreathing

Can we stop with the Diastasis recti protocols like hypopressives, core tightening and kegels? Every baby is born with DR and you’ll never see them doing anything like that to heal. We aren’t really healing ourselves, we are just temporarily tightening and torturing ourselves. Love y’all so much tag a sister who needs to see this. As always, join the hundreds of women learning to heal themselves in my virtual class by commenting REPATTERN. #bowspring #diastasisrectirecovery #diastasisrectirecovery #diastasisrectirepair #pelvicfloorhealth

If you have prolapse, usually somewhere else is too tight all the time and pushing things out of place. Kegels will not fix that. Otherwise, your pelvic floor is already too tight. Comment REPATTERN if you want to start to learn how to heal your core holistically from Ribcage to pelvic floor to your feet. Much love to the original mama @womenshealthwithheidi I know I was taught this too but it’s a myth that we should all grow out of #pelvicfloormuscles #pelvicfloorexercise #pelvicfloortherapy #womenshealthcare

Which one blows your mind the most? 👇🏻👇🏻 My vote is the yogi breathing actually being hyperventilating — I was shook. Love y’all so! Dr. Lily #bowspring #posturealignment #fasciahealth

This info could save many people from hip replacements, early diapers, pelvic floor issues, disc issues & cellulite… share with someone you love!! My knees are very bent here, but it doesn’t always have to be that extreme once you get the feeling of getting your hips back. Comment REPATTERN if you’re ready to learn how to use your bum to support your spine and feel the sensuality that is our birthright. Love y’all, Dr. Lily #bowspring #pelvicfloorhealth #glutesonfire

I still sometimes clench! I’m a human! But it is 2% compared to when I could only eat smoothies because the jaw pain was so bad. Here’s the basics, you need the tongue on the roof of your mouth or else you can breathe through your nose. You can’t get your tongue to stay up there if your fascial system is unbalanced. Now your mouth breathing, but your tongue gets in the way because it can’t stay where it was meant to so now your clenching to try to create a more rigid and open airway for you know, air. This isn’t a quick fix, but it’s the only real one I’ve found and man it really helps the rest of your body and life, too. Love y’all #bowspring #tmjpain #tmjdisorder #jawtension #tmd

Open Posture Challenge — The way we choose to hold ourselves in the little moments, has the power to transform our lives and our families. Reminder to myself to not suck the fun out of life by thinking it should or has to be this way all the time!! For the next month, I want to see you using your phone, reading and working in open postures — butt back, open belly, open airway shape. Even if it’s just for a few moments at first. To enter —comment on this post with why you want to join or tag friends you want to do the challenge with —make sure you’re following me —share to your feed or stories how you are doing life with an open posture (tag me so I can see!) more shares = more entries One winner will be chosen on July 1st and you can choose if you’d like enrollment in my 40+ hour Repattern class or a virtual 30 min 1:1 with me. #bowspring #posturematters #posturecheck