The Resilient Body with Dr. Ar'neka

If you're a 40-something mom trying to stay active through running—but nagging pain keeps slowing you down—this episode is for you.

If you're constantly stretching your hamstrings but still feel tight—you're not alone. But that tightness isn't always about needing more stretching. In most cases, it's about weakness and poor control of your core and pelvis.In this episode, we cover:✔️ Why stretching alone won't fix tight hamstrings—and how poor core control and pelvic alignment keep them overworking.✔️ The real key to relief: glute activation and strength training. Learn why banded glute work isn't enough if you're not feeling it in the right places.✔️ How to finally give your hamstrings a break by focusing on dynamic movements and teaching your core, pelvis, and glutes to work together.

More and more moms are learning about pelvic floor therapy—which is amazing. But one thing I hear all the time? “I was told I have a weak pelvic floor… so I guess I need to do more Kegels?”Not exactly.In this episode, we're unpacking what "pelvic floor strength" really means—and why it's so much more than just squeezing. We'll walk through the four key elements that make up true pelvic floor function:Function – How your pelvic floor supports movement, posture, and everyday tasks like jumping, running, or even dancing (especially when you're leaking mid-move).Alignment – Why ribcage and pelvic positioning matter, and how misalignment during daily activities (like bending over to bathe your kid) can lead to leaks.Strength – The surprising truth: most moms struggle more with relaxing their pelvic floor than contracting it. We'll share exercises that build real, balanced strength.Timing – Your pelvic floor needs to fire at the right time. We'll talk about what coordination really looks like and how to train it.If you've been told to “just do more Kegels,” this episode will shift your whole perspective—and give you tools that actually make a differenceStrong Moms, Stronger You!Mothers Day SpecialBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we're breaking down what true wellness really looks like—and why it's never just one thing. Wellness is an accumulation of habits and practices that help you feel your best, and today we're diving into one you might not have tried yet: float therapy.We explore what actually happens during a float session, how it goes beyond simple rest or meditation, and why it's such a powerful tool for calming the nervous system and reducing sensory overload.You'll also learn about the science-backed benefits of floating, including:✔️ Stress relief and cortisol reduction✔️ Better sleep, improved mental clarity, and a more balanced mood✔️ Faster recovery from muscle soreness, joint pain, and chronic tensionWhether you're an athlete, a busy mom, or simply someone looking for a new way to recharge, this episode will show you how float therapy can support your wellness journey.Anias Loganwww.sahafloatspa.comBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

If you've been living with pain but feel like you just don't have time for constant appointments—this episode is for you.We're talking directly to the moms juggling kids, work, and a never-ending to-do list. If you've been told you need to come in 3x a week just to get relief, it's no wonder you've put off care. But here's the truth: real healing shouldn't hijack your schedule—it should fit into your life.In this episode, we break down why traditional care models often leave moms feeling frustrated, stuck, and dependent—and what you actually need instead. From customized care plans and movement-based rehab to tools you can use at home, we'll show you how to get results without turning your world upside down.You deserve pain relief that works with your life, not against it. Tune in to learn how fewer visits and better support can help you move better, feel stronger, and stay out of pain for good.

If you've tried chiropractic care in the past and felt like it didn't truly help—or worse, left you feeling confused, dependent, or still in pain—this episode is for you. We're diving into why the traditional model often falls short and what might actually be missing from your care. From fear-based tactics to treatment plans that go on forever with no real answers, to the lack of education or tools that leave you feeling like you can't manage your own pain—there's a better way. In this episode, I'm sharing real reasons why many people don't get lasting results and how adding movement, autonomy, and personalized care can change everything. If you're ready to feel seen, heard, and empowered in your healing, this one's a must-listen.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we're diving into the power of sustainable lifestyle changes—why they matter, and how to build them at any age. Whether you're a teen athlete under pressure or an adult trying to break out of the all-or-nothing mindset, this conversation is for you with our special guest Anne Khasigian.We explore: 1️⃣ Why habits matter – How your daily choices impact long-term health and performance, and why it's never too early (or too late) to start.2️⃣ Teens & young athletes – From sleep to nutrition, hydration to recovery, we break down what youth athletes really need and how parents and coaches be supportive. 3️⃣ Adults & lasting change – Learn how to shift your mindset around consistency and focus on key habits like movement, sleep, and stress management—with practical strategies to make them part of your daily life.Anne KhasigianOwner and Health & Wellness Coach of Commit Health & WellnessIG: @deepsquatsandthoughtswebsite: www.commithealthandwellness.comBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

Still stretching and massaging that same tight spot between your shoulder blades—with no real relief?In this episode, we're talking about the missing link to your stubborn shoulder knots: scapular (shoulder blade) movement.We'll explore:1️⃣ Why the usual fixes like massage, foam rolling, and stretching only offer temporary relief2️⃣ The role of the shoulder blade and why poor movement leads to ongoing tightness3️⃣ How to finally address the root issue with intentional movement, mobility, and strengthIf you're tired of chasing knots, it's time to shift your focus. Stretching isn't always the answer—sometimes it's about stability, control, and coordination. Tune in now!SA Push up PlusSA Foam RollerInchworm + RotationBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

Have you ever gone to your doctor for back or shoulder pain, only to be handed a prescription, offered a cortisone shot, or told to rest and ice—with no real assessment? You're not alone. In this episode, we break down why that approach doesn't lead to lasting relief and how it often overlooks the root cause of your pain.We talk about the limits of pills, imaging, and generic advice, and explain why a movement-based assessment is essential. You'll learn what you actually need to feel better—like working with a provider who looks at how you move, asks about your lifestyle, and creates a personalized plan to help you get back to doing what you love.It's time to move past the “rest, ice, repeat” cycle. Tune in to learn what works and why your care should go beyond the surface.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

Many moms are navigating perimenopause or menopause but aren't quite sure what it really means—or what they can do to feel their best during this transition. In this episode, we speak with Jocelyn Jarick, an Owner & Physician Associate specializing in helping moms in midlife. We will be discussing:✔️ What perimenopause & menopause actually are✔️ Common signs & symptoms many don't recognize✔️ Why strength training is great—but not the only solution✔️ Other key strategies to support your body, including exercise, lifestyle changes, and hormone therapyIf you've been feeling off but don't know where to start, this episode will help you take control of your health and feel strong, empowered, and informed!

In this episode, we break down three key things every runner needs to stay pain-free:1️⃣ Core Stability & Proper Stacking – Learn how 360-degree breathing supports your spine and reduces strain.2️⃣ Full Hip Range of Motion – If your hips don't move well, your back will compensate. We'll discuss how to improve mobility.3️⃣ Glute Strength – Strong glutes help propel you forward and keep you stable on one leg with every step.If you want to run stronger, pain-free, and more efficiently, this episode is for you!

Join us as we explore the power of breathwork with self-compassion mentor and trauma-informed breathwork facilitator, Robyn G. Learn how breathwork reduces stress, enhances focus, and supports emotional well-being. Discover simple techniques to incorporate into your daily life and how you can start to habit stack and make time for you. Tune in for practical insights and resources to deepen your breathwork practice.Robyn Robyn GutierrezIG: ReflectandrefineWebsite: www.reflectandrefine.netBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode we are discussing why chiropractic care hasn't worked for you.Have you tried chiropractic care before, only to feel temporary relief that fades after a few days? That's because traditional chiropractic, focused solely on adjustments, doesn't address the root cause of your pain.  In this episode, we're diving into why adjustments alone aren't enough and why combining chiropractic with rehab is the key to lasting relief. This approach helps moms not only feel better but move better, get stronger, and regain confidence in their bodies. Tune in to learn how to finally break free from the cycle of recurring pain!Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we break down the key differences between X-rays and MRIs and why relying solely on imaging can be misleading when it comes to pain and movement issues. I'll share personal experiences, patient stories, and real-life examples that challenge the common belief: If you can't see it, it's not there. Or if something is there, you have to stop certain activities.Learn:✅ The difference between X-ray and MRI—what each one actually shows✅ Why your pain doesn't always show up on imaging✅ How relying on scans alone can create fear and unnecessary treatments✅ Why clinical assessment and movement matter more than an imageBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode we dive into the realities of C-sections—what they are, how they impact your body, and what you can do to support your recovery.A C-section is major abdominal surgery that involves cutting through seven layers of tissue to reach the uterus and safely deliver your baby. Closure methods vary and can include stitches, sutures, or glue.Many believe that if they didn't have a vaginal birth, their pelvic floor remains unaffected—but that's not true. C-section incisions can cause tissue restrictions, leading to discomfort and functional limitations. This can contribute to:✔️ Painful sex✔️ Pelvic pain✔️ Back pain✔️ Numbness, sensitivity, or discomfort around the incision siteListen in for 3 ways to support your recovery for your C sectionWhether you're newly postpartum or years out from your C-section, these strategies can help improve mobility, reduce pain, and restore function.Tune in to the full episode to learn more!Resources:Scar massageBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

Do you need hip mobility or stability?In this episode we are discussing just that.We've had multiple patients come in the office recently saying that they know their hips are tight and that they need to stretch them more?But what we found after detailed assessments is that they actually needed more than just mobilityThey needed to focus on both!Tune into this episode if you have tight hips to learn if mobility or stability is needed for youHip stability exerciseBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we break down what a discovery visit is. A discovery visit is a 45-minute, in-depth session designed to assess your full-body movement, both on and off the table.By examining how your body moves during everyday activities, specific exercises, and basic movements, we identify the true source of your discomfort—not just where you feel the pain.We also share real-life examples, including a 62-year-old patient who feared surgery and injections after struggling with debilitating back pain.Through her discovery visit, we uncovered that her back pain and thigh numbness were actually caused by long-term hip mobility issues. This clarity helped her avoid invasive procedures and gave her a clear path toward healing.A discovery visit is more than just a session—it's an opportunity to gain real answers, uncover the root cause of pain, and develop a targeted plan for long-term relief. Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we bust the myth of foam rolling the IT band and focus on actionable strategies to address tightness and discomfort. Learn why targeting the muscles around the IT band, engaging your core correctly, and refining your foot mechanics are key to long-term relief. What You'll Learn:Why foam rolling the IT band might not be helping (and what to do instead).How proper core bracing and breathing improve alignment and muscle engagement.The importance of "tripod foot" mechanics and their impact on your hip and IT band.A real-life case study of how core engagement helped a horseback rider ride pain-free longer.If you've been dealing with IT band pain or tightness, try out these tips to see what works for your body.Need extra guidance? Book a free discovery call using the link in the episode notes, and let's find a solution that keeps you moving and thriving.Foot contact wall exerciseBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we're tackling a common issue that many of us face—tight low back muscles. Whether you're getting back into your fitness routine after the New Year or just struggling with discomfort, these 3 simple tips will help you loosen up and keep your body moving freely.We start by discussing the power of proper breathing and how it can unlock your core and reduce tension in your low back. Next, we dive into the importance of strengthening your glutes—not just for better movement, but to ease that tightness in your lower back. Lastly, we cover an often-overlooked culprit: tight hip flexors. Tune in to get practical, easy-to-follow advice that will help you feel better, move better, and keep your low back in check as you stay active throughout the year.Hip Flexor MarchSingle leg hingesupine breathingBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this special "Year in Review" episode, Dr. Ar'neka reflects on the milestones and lessons learned over the past year, from the growth of the business to new goals and successes. From starting with just a table and house calls to opening a new space and helping hundreds of patients, she shares incredible moments of gratitude that have shaped this journey.Join Resilient Spine in looking forward to the next chapter - a growing practice, new member of the family, and continuing to push the boundaries of what's possible.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, Dr. Ar'neka shares 5 practical tips for navigating the holiday season with balance and well-being. From staying hydrated to managing your energy and mental health, these simple strategies are designed to help you make the most of the season while avoiding burnout.Drink More Water – With the increase in sweets, alcohol, and holiday treats, it's easy to forget to hydrate. Dr. Ar'neka emphasizes the importance of drinking enough water to keep your body feeling nourished and energized.Surround Yourself with Joyful People – The holidays are a time for connection, and this year, Dr. Ar'neka reminds us to prioritize time with people who bring happiness and positivity into our lives. Whether you're near or far from family, nurturing your relationships with close friends is key to enjoying the season.Take Time for Yourself – In the midst of holiday hustle and bustle, it's essential to carve out moments for self-care. From journaling and breathing exercises to a quiet moment of reflection, Dr. Ar'neka encourages listeners to take time to recharge.Move Your Body – Whether it's hitting the gym or simply taking a walk, staying active is crucial for both physical and mental well-being during the holiday season. Dr. Ar'neka shares how consistency in exercise has helped her stay grounded and energized, even during the colder months.Remember your body is resilient - Whether it's the good food you eat, or falling off your routine, you can bounce back. Just start again the next day and hop back into it!Tune in for a refreshing take on how to create a balanced, joyful holiday season while focusing on your health, relationships, and personal growth.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we dive into the common yet often misunderstood issue of hand numbness and tingling, which many people mistakenly attribute solely to carpal tunnel syndrome. Dr. Ar'neka explains why this is rarely the case and what could actually be happening. From pinched nerves in the neck to poor posture and muscle imbalances, the source of hand discomfort often lies higher up the arm or spine than you might think.Dr. Ar'neka walks listeners through the anatomy of nerve pathways and offers insight into how nerve compression in the neck (cervical radiculopathy) could be the real culprit behind your symptoms. Learn how standard nerve conduction tests may miss the root cause, and why addressing the neck and upper spine is essential for lasting relief.Through the case of a frustrated patient—who had been misdiagnosed and was on the brink of neck surgery—Dr. Ar'neka illustrates how targeted assessments and exercises can resolve symptoms without the need for invasive procedures. Tune in for practical advice on self-assessment, treatment options, and tips on improving posture, shoulder stability, and overall spinal health.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we explore the critical connection between foot stability—specifically the tripod foot—and hip stability. Discover how the way you distribute weight through your feet impacts which muscles you recruit, from your glutes to your quads, and how it can influence your overall movement and pain.Through real-life examples, this episode was inspired. Like a patient whose persistent hip pain was traced back to excessive foot pronation, we discuss why muscle activation starts at the ground. We also delve into the benefits of barefoot training for improving awareness of your foot's position and maintaining three points of contact on the floor.Whether you're dealing with discomfort or looking to optimize your movement, this episode reveals why paying attention to your feet is key to building stability and strength from the ground up.Exercise to help with foot contactBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we dive deep into an often overlooked but crucial part of our body—the big toe—and its impact on hip pain, balance, and mobility.Our latest patient was experiencing severe hip pain and struggling to activate her glutes during Pilates exercises. After working with her, we noticed that her big toe wasn't making proper contact with the ground, which led to an imbalance in her foot mechanics and ultimately contributed to her pain. We break down how this small yet vital part of the foot plays a huge role in not only shock absorption but also propelling our bodies forward when walking, running, and doing exercises.In this episode, we cover:How the big toe affects balance and weight distribution, especially during exercises like squats and Pilates movements.The importance of maintaining proper foot contact and the concept of the tripod foot (big toe, pinky toe, and heel) for optimal stability.How shoes with tight toe boxes and lack of mobility in the big toe can lead to imbalances and pain in the hips, knees, and lower back.Simple exercises and tips to activate the glutes and improve foot function to eliminate chronic hip and lower back pain.If you've been dealing with hip pain, knee discomfort, or tightness in your lower back, this episode is a must-listen! Learn why the solution to your pain might just start at your feet.Ready to start feeling better and move with more confidence? Check out the link in the description for a free discovery call with us at Resilient Spine.P.S. Click here to be added to the list for access to our 1st Black Friday Sale!Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

If you're struggling with persistent hip pain despite stretching and exercising, this episode is a must-listen! Dr. Ar'neka dives deep into the four key reasons why your hip pain may still be lingering—and how to finally address them.In this episode, Dr. Ar'neka explains:- Why core engagement is about more than just crunches and planks—it's about how you engage your core, especially when breathing and moving.- How to properly pressurize your core for better stability and less pain.- The surprising connection between foot placement and hip health—and how small adjustments can make a big difference in relieving hip pain.She also shares why traditional exercises like clamshells and leg lifts often don't get the job done, and what you should be doing instead for lasting relief.If you're tired of getting nowhere with your current routine and ready to start solving the root causes of your hip pain, this episode provides the actionable advice you need to make real progress.Ready to take the next step? Schedule a free discovery call with Dr. Ar'neka to find out how she can help you tackle your hip pain for good!Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In today's episode, Dr. Ar'neka dives into three essential tips to help desk workers reduce the discomfort that can come from long hours at a workstation. Inspired by new patients dealing with neck pain, shoulder tension, and years of “bad posture,” Dr Ar'neka explains why there's no single “perfect posture” and emphasizes that “nothing changes if nothing changes.”Whether you've been sitting at a desk for 20 years or just a few, Dr. Ar'neka's insights will help you take small, actionable steps toward relief. Tune in to learn why the placement of your computer screens is critical, how switching up your sitting position can make a big difference, and the importance of integrating movement throughout your workday.Make this episode your reminder to take breaks and give your body a little love, even in a desk-bound job. Let's get resilient!Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we tackle the often-overlooked connection between diaphragmatic breathing and low back pain. Have you been told to "breathe into your belly"? While this popular cue is intended to promote relaxation and core engagement, it might be contributing to discomfort rather than alleviating it.You'll walk away with practical exercises you can do at home to improve your breathing mechanics and alleviate pain, making this episode a must-listen for anyone looking to discover how small changes in your breathing can lead to significant improvements in your daily life!Modified Child Pose BreathingInverted BreathingSidelying BreathingBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we talk about quick fixes for pain relief and explore why they often fail to provide lasting solutions. Inspired by conversations with potential patients, we address the common desire for immediate relief through methods like quick chiropractic adjustments, injections, and over-the-counter pain medications.While these quick fixes might feel effective in the moment, they only mask symptoms without tackling the underlying issues causing pain. We discuss the limitations of traditional approaches that focus on short-term relief and highlight the importance of understanding the root causes of discomfort.You will learn why it's crucial to shift our mindset away from temporary solutions and embrace comprehensive assessments that address movement dysfunctions, lifestyle factors, and muscle imbalances. By focusing on long-term healing, we can empower ourselves with knowledge and techniques that foster true recovery.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we're diving deep into why you *can't* stretch away your tightness. Inspired by countless conversations with patients and what I've seen circulating on social media, I'm here to debunk the myth that a single stretch will solve years of tension. We'll explore what tightness really is, why it happens, and how stress, posture, and overuse play a role. Plus, I'll guide you through what you *should* be doing instead. Listen for a fresh perspective on lasting relief.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

Today, we're talking about C-section scar healing and recovery.In this episode, we'll explore:What a C-section really entails: Understand the layers of tissue affected and why the sensitivity around your scar can persist long after surgery.The impact on your body: How a C-section can influence your pelvic floor, core muscles, and overall mobility.Effective recovery methods: Learn about the three key steps we use in our office to assist moms in recovering from C-section scars. Watch the Techniques in Action: Check out this video to see how you can use massage techniques on your C-Section Scar.Listen to gain insights and practical tips to help you manage and recover from your C-section scar effectively.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

Today, we're diving into three powerful lessons I learned from watching the Olympics—and how you can apply them to your own life.In this episode, we explore:The Impact of Mental Health: How your mental state profoundly affects your physical well-being. Discover why addressing mental health is crucial for overall performance and health, just as Olympic athletes do.Mental Preparation Techniques: Learn about the breathing techniques and self-affirmations used by top athletes like Simone Biles. These strategies aren't just for the Olympic stage—they're valuable tools for everyday stress management.Applying Olympic Strategies to Daily Life: From handling work stress to the challenges of parenthood, we'll discuss how to adopt Olympic-level mental preparation to improve resilience in your own life.Tune in to find out how you can harness these insights to enhance your own mental and physical health.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we challenge the common assumption that plantar fasciitis and foot pain always originate in the foot itself. Inspired by recent cases with patients experiencing persistent discomfort, we explore how the source of foot pain might actually be coming from elsewhere in the body.Join us as we dive into the surprising connections between foot pain and other areas of dysfunction or misalignment. We'll share insights from comprehensive functional movement assessments and discuss why addressing these broader issues can lead to more effective relief than traditional localized treatments like injections.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we dive into the common issues of low back pain caused by prolonged sitting at work. Many of our patients, especially busy moms, have shared their struggles with back pain despite trying various stretches and ergonomic setups. We'll explore how sitting all day impacts your spine, discuss proper desk ergonomics, and share tips for creating a more active work environment. Listen to learn how to manage and prevent back pain!Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we talk about what sets me apart from traditional chiropractors and physical therapists. Join me as I explain why I call myself a "rehab chiropractor" and how this approach can benefit you. Whether you're curious about chiropractic care or looking for new ways to improve your health, this episode is for you.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

This episode we explore the difference between flexibility and mobility—a topic inspired by frequent patient conversations about pain and tightness.  Join us as we clarify what flexibility really entails, why mobility is crucial, and how to integrate effective mobility movements into your routine.Hip shifterSA Foam rollerHip carBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we're diving into shoulder blade pain—the kind that sits between your spine and shoulder blade, often feeling like a dull ache or a pinched nerve. We'll explore why stretching and rolling might not be the solution and how strengthening the surrounding muscles can bring lasting relief.Whether this pain is a recent issue or something you've been dealing with for years, this episode is for you. We'll break down what causes shoulder blade pain, the muscles involved, and share three key exercises to help you start feeling better. Tune in and take the first step toward a stronger, more resilient body!Movements to help:Lat StretchSerratus anterior roll upBanded SA push upSeated external rotationBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we discuss pelvic health from a different lens.  Many individuals experience fears and worries related to pelvic health issues, such as anxiety about pain, embarrassment about discussing symptoms, concerns about sexual dysfunction, and fears of invasive treatments or surgeries. The mental health aspects of pelvic health issues are frequently overlooked. The stigma and embarrassment associated with these conditions can prevent individuals from seeking the help they need, further impacting their mental health. Increasing awareness and normalizing conversations about pelvic health and its connection to emotional well-being is essential in addressing this gap and providing comprehensive care.In this episode, Dr. Carlin and I dive more into the part of pelvic health that is not talked about and that is the emotional and mental health piece. Resources:Dr. Carlin Reaume, OTD, OTR/L, PMH-C, PCES, RYT (she/her)Occupational Therapist / Maternal Wellness SpecialistOwner, Supported Mamawww.supportedmama.com @supportedmamaBooks:Come As You Are - by Emily NagoskiHelpful Products:The Pelvic PeopleIntimate RoseIG Accounts: @thevaginawhisperer@painfree.intimacyBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

This episode is inspired by conversations I've had with moms about their pelvic floor issues and Kegels. The majority of the time when we talk about peeing your pants with coughing, sneezing, or laughing a mom's first response is "I've been doing my kegels" or "My doctor just told me to kegel and follow up with them". What does that even mean? In this episode, we will discuss what the pelvic floor is, what are kegels and why they aren't always effective, and lastly, talk about what you can do beyond kegels to work on your pelvic floor. Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we are diving into a common misconception that a tight muscle doesn't always mean you need to stretch. This conversation is inspired by patients who come into the office saying they need to do more stretching or asking for a stretch routine because their muscles are tight. We have to stop and assess why those muscles are tight or always tight for some people. Why do you continue to do the same thing if you have been stretching for years with only temporary or no change? Maybe that's because the tight muscle you are stretching needs support differently. Tune into this episode as we learn common reasons why muscles feel tight, instances where stretching isn't the solution, and alternative solutions to stretching aka strengthening. Exercises to help:Hip ShifterElevator Hip FlexorSidelying glute raiseBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

This episode is inspired by conversations I've had with potential patients about what they're looking for as an outcome. In our society, we are taught that quick fixes or band aids are what is going to solve your pain or problem but the reality is it's only covering up the symptoms and may be causing you more harm in the long run. One of the biggest things that we focus on in our office is long-term solutions and making sure that you understand what's happening in your body and what you can do to solve this problem and get the outcome you want and deserve.  For some moms that means getting back to their strength training or fitness classes or just being able to play with your kid without wondering if you're low back will “go out”. Tune in as we talk about the difference between the two and bring awareness to where you are. Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this guest episode, I have the privilege to talk to Tiffany K Martin, who is the Founder and Executive Director of Our Health Elevated & Community. A non profit organization geared towards providing individuals with the access, information and resources they need to make informed, high-quality health decisions for themselves and loved ones. I have the honor to be a board member of this organization that I believe is already making great strides in the area. In this episode, Tiffany shares her story, what led to the creation and mission of Our Health Elevated, and details on various community events hosted by the organization, including the upcoming free event, “Not Just For Runners.” Tune in if you're looking for insight or inspiration to make better health decisions for you or your loved ones. Community Event:Not Just For RunnersMay 4thGarcia Bend ParkDetails for Free Health FairRegister for NJ4RDonate to NJ4R and EH&COur Health Elevated & Community Information:https://www.ourhealthelevated.org/info@ourhealthelevated.orghttps://www.instagram.com/ourhealthelevated/Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we talk about The Resilient Spine Process and how we get patients the best outcomes. We pride ourselves on being unique and our process is just that. No more quick adjustments and dropping in when you're in pain. We are here to change that idea behind typical chiropractic to our model of rehab chiropractic. In our model, you don't just get out of pain but you get back to doing the activities you love and maybe thought you could never do again. Tune in and learn our step-by-step process and how we have helped 100s of patients solve their problems. Ep. 105 Why Treatment Plans are Important Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

This is episode is inspired by conversations i've been having with potential patients in our Discovery Calls. People are use to or expecting the traditional chiropractic route many, quick adjustments whenever they are in pain or in a bad flare up or plans that have them getting adjusted 3x a week for forever with no end date. Thats not how we operate at Resilient Spine. We are very intentional about the plan we set in place for you to acheive your goals and get you out of pain and beyond. Treatment plans are essential in our office to ensure that we get to your root cause and give you the tools to solve your problem for good and that you have a clear end date of a plan with your goal in mind. In this episode, I talk about 3 reasons why treatment plans are so important. Tune in and check it out. Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we discuss 3 things that patients talk about that are actually masking their pain.  If you have a movement or joint problem and no one has assessed how you move, that is the first problem. Assessing your movement and figuring out WHY you having that pain is the key to solving your pain or injury for the long term. Not trying injections to see if they work or popping an advil every time that same pain comes back.  Tune in to learn what those top 3 things I hear about in our office are and why they are only temporary.Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

Welcome to this week's episode of the podcast, where we dive deep into the three limiting factors that could be causing your low back pain. Low back pain is a complex issue, unique to each individual, and understanding its multifactorial nature is key to finding effective solutions.We'll explore three crucial factors contributing to low back pain: limited hip mobility, restricted rib cage expansion, and compromised core control. These elements play significant roles in the biomechanics of the body, impacting how we move and function on a daily basis.Tune into this episode and learn about those limiting factors and how you can start addressing them. Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, Chelsea McMann, a Registered Nurse and Child Development Expert, shares her journey into becoming a Mama Coach. She focuses on holistic sleep support, focusing on toddler sleep. Chelsea emphasizes the importance of connection, communication, and consistency in addressing toddler sleep issues. Mamas can implement practical strategies from her approach to tackle rough bedtimes and middle-of-the-night wake-ups. The process of working with Chelsea involves building a personalized plan tailored to each family's needs. Tune into this episode and see what tidbits you can add to your routine or share with a friend.Instagram: https://www.instagram.com/chelseamcmann.themamacoach/Learn more about Chelsea's services & bookUse code: "Resilient" for 50% off!Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode, we are discussing deep glute pain aka piriformis syndrome. It has sciatic-like symptoms and is often mistaken as such. We discuss what the piriformis is, the connections it has in areas of our body, and other ways you can work on that deep glute pain without stretching. Movements to help:Pelvic tilt breathingStaggered hip hingeClick here for Friends & Family Month Special!!!Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

This conversation with Ahrianna of Remedy MT is really just a continuation of our coffee shop conversation. We cover so many things from chronic pain relief, injury rehabilitation, and her background and approach to her massage therapy practice which I thought was unique. We discuss the use of instruments for scraping and cupping in sessions and what a typical session with her looks like. The process of working with clients involves creating plans based on their individual needs and end goals. She also organizes some events in the local Sacramento area to check out. IG: @Remedy MTBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

I can't believe this is the 100th episode of The Resilient Body Podcast!!I want to thank every one of you that have listened to, downloaded, or shared this podcast with your friends or loved ones. My goal is to give you as much knowledge and tools that I can so you can implement this is to your daily life.  For this episode I decided to do something different and share with you the story of how Resilient Spine got started and my WHY for taking care of the moms that we do.  Tune in to learn more about our story and what we have going on this month.Friends & Family MonthBook your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com

In this episode we are discusses the 5 main reasons why the typical chiropractic model was just not for me. When I am explaining to potential patients or just people out in the community about our unique process at Resilient Spine, their eyebrows always rise. They are interested and what could this rehab chiropractor possibly do with me for 1 hour. There is alot that can be accomplished in one hour and set you up for success in the world in our everyday life and I felt like I could give that quality of care in that 5 minute adjustment model. Tune in and learn my 5 reasons and why we are different.P.S. Its Friends & Family Month where every new patient who comes into the office gets an evaluation and treatment session for $199 (Regular $295). Click the link in the notes and schedule a call so we can get you on the schedule. Book your free 30-minute discovery call to chat about your goals and ways I can support you!Thank you so much for checking out this The Resilient Body Podcast episode. If you haven't done so already, please take a minute to subscribe and leave a quick rating and review of the show! If you have a suggestion on something you want to learn, feel free to email: drarneka@resilientspine.com