Are Your Restless Legs Keeping You Up at Night?

I recently had a visit from my sister who was complaining of RLS (Restless Leg Syndrome) and wondered if I had any suggestions that might help her.  Being a nurse, my sister had already considered decreasing her caffeine, increasing her electrolytes, taking hot showers before bed, taking or applying Magnesium, and she even had tried wearing compression stockings during her shifts.  None of this seemed to affect her restless legs.

As it turned out, I was conducting an evening Release class while she was in town, so she joined in to see what her little sister (that’s me) was up to.  After 1 hour of releases, she reported feeling very relaxed and hungry. So, after class we made a fabulous meal while listening to Brandi Carlile, watched a great movie, and went to bed.

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The next morning I asked her how she had slept.  She was ecstatic and reported that she did not have any RLS!  And it was the best she had slept in months! She was sold on the idea of releasing and stretching every night before bed to have a better night's rest.  Such a small thing can make such a big difference!

If you would like to learn helpful self Release strategies focused on releasing the fascia not only involving your legs but also affecting your overworked feet, you won’t want to miss my next RELEASE class on Wednesday, November 13th, from 5 - 6:30 pm!  I know you will be so glad (like my sister) that you did!

I hope to see you there!

Myofascial Release Class: LEGS

Wednesday, November 13

5:00 - 6:30 p.m.

Myofascial Release classes are 90 minute classes once per month
on the 2nd Wednesday of the month at Pathways of Light in Delafield

This month learn to release your fascia in and around your legs and feet to help improve your movement and relieve your foot and ankle pain.Leave feeling relaxed and recharged with improved posture, breathing & pain-free movement.
Each month the 90 minute class will feature a different body part/special theme to help you leave feeling relaxed and recharged with less tension, improved posture & pain free movement. Perform and learn self-care techniques to empower yourself with skills for releasing stubborn pain & stiffness.
We’ll utilize various therapeutic tools & specialized stretching techniques to gently release myofascial restrictions throughout the body.
Bring your own yoga mat, dress comfortably.

Check out Class Details by visiting BWPT ONLINE
$30/class (cash or check made out to "Balance Within")
Sign up online HERE
Or RSVP to Darcy directly:Darcy@BalanceWithinPT.com

or call/text: 262.751.6503

Taught by Darcy McCormick, PTA, CPT; a highly specialized John F. Barnes Myofascial Release therapist from Balance Within - Integrative Physical Therapy.

Is Your Hip Pain Slowing You Down?

Some of the conditions that commonly cause hip pain are arthritis, bursitis, hip fracture, tendinitis, muscle or tendon strain, hip labral tear, and osteonecrosis.  You might feel the discomfort in your groin, inside or outside of hip joint, thigh, or buttocks.

With age and use, the cartilage can wear down or become damaged. Muscles and tendons in the hip can get overused.  Along with the pain, you might have reduced range of motion. Some people develop a limp from persistent hip pain.

Does this all sound a bit scary? Well it doesn’t have to! Long before any real or permanent damage occurs, we can do some serious prevention! Stretching the hips, performing myofascial release and strengthening these muscles helps to support the joints and avoid all this unnecessary wear and tear.

If you don’t know what is causing your hip pain, a good place to start learning about the possible cause is by performing myofascial release specific to your hip joints.

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Please join Darcy at the next +PLUS Release class on Monday, October 28th, where we will release all the fascia and muscles affecting the hip, as well as stretching and strengthening techniques to help you come up with a plan to address your hip pain and work towards a more active and happy you! (more details and sign up below!)

Myofascial Release +PLUS Class

Monday, October 28

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5:00 - 6:00 p.m.

at Pathways of Light in Delafield

Sign up Online

Leave feeling relaxed and recharged with improved posture, breathing & pain-free movement. Perform and learn self-treatment techniques to empower yourself with skills for releasing stubborn pain & stiffness. We’ll utilize various therapeutic tools & specialized stretching techniques to gently release myofascial restrictions throughout the body.

Please dress comfortable and BYO yoga mat - see you there!
$20/class (cash or check made out to "Balance Within")
Sign up online HERE
Or RSVP to Darcy directly: Darcy@BalanceWithinPT.com

or call/text: 262.751.6503

Taught by Darcy McCormick, PTA, CPT; a highly specialized John F. Barnes Myofascial Release therapist from Balance Within - Integrative Physical Therapy.

Protect Your Knees from Arthritis

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Do you suffer from pain at the front of your knee? Your patellofemoral joint may be the source. Patellofemoral pain syndrome is a common type of knee pain that affects people of all ages, but more women than men. This joint consists of the patella (kneecap) gliding in the femoral groove (a “valley” at the end of your femur or thigh bone). Within a healthy knee, the patella glides smoothly within this groove as the knee bends and straightens. Patellofemoral pain results when there is increased friction at this joint created by improper movement of the patella.

Improper tracking of the patella can be due to weakness, muscle imbalance, tight/stiff tissues around the knee and hip, and/or misalignment of the leg. This can lead to excessive wear and tear on this joint and pain with walking up and down stairs and hills, squatting, kneeling, and sitting for long periods of time with the knee bent. In order to preserve your patellofemoral joint health and function, it is important to have your knee pain evaluated and treated to get your patella back on the right track. It is also imperative that you learn how to protect this joint during your daily activities and move your knee in proper alignment with your hip and ankle, so your patella is not caught in a tug of war. The compressive forces at this joint increase significantly beyond a 90 degree bend, so this is an important consideration when you are squatting and biking so you can protect these joint surfaces.

If you would like to learn more about decreasing your patellofemoral pain, improving your patellofemoral joint health and function, and protecting this important joint GIVE US A CALL or VISIT OUR WEBSITE to schedule an appointment.

Dr. Jereme Trunk, PT, DPT 773.807.2469 (Direct) or EMAIL HERE

Dr. Sarah Trunk, PT, DPT 262.442.5054 (Direct) or EMAIL HERE

Jill Fraundorf, PT, MS 414.315.2477 (Direct) or EMAIL HERE 

Darcy McCormick, PTA, CPT 262.751.6503 (Direct) or EMAIL HERE

Check out the new video bio for Dr. Jereme Trunk, PT, DPT

Learn about how Dr. Jereme overcame chronic pain for 20 years and now shares this wisdom and his unique specialties to help his patients in similar situations, no matter how many other things they’ve tried and even if nothing else has worked. 

A big shout out to our lovely Pathways of Light Wellness Center who facilitated these videos. We’re so blessed to collaborate with such an amazing array of practitioners there! 

Check out other practitioners’ bio videos HERE.



Meet our Dr. Sarah Trunk, PT, DPT! 

Learn about who she loves to help as well as her unique path to finding her true passion and co-founding a PT practice unlike any others in the State of Wisconsin. 

Click the link below to enjoy this brief but thoroughly educational video! 

A big shout out to our lovely Pathways of Light Wellness Center who facilitated these videos. We’re so blessed to collaborate with such an amazing array of practitioners there, check out more practitioner bio videos here.

DID YOU KNOW PROPER BREATHING CAN CHANGE YOUR LIFE?

Your diaphragm measures mere millimeters in thickness, but it has sweeping influence over bodily systems that can ultimately dictate your long-term health and well-being, and therefore CHANGE YOUR LIFE. If you’re having any kind of health problem, you may want to start with your diaphragm – which is located just below your lungs. In particular, you should focus on your quality of breathing (Diaphragmic Breathing).

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Diaphragmic Breathing can affect pain perception, digestion problems, poor circulation, sleep apnea, heightened anxiety, and poor posture. Because your posture is the most visible indication of imbalances in the body, it is usually the focus. But as you will learn, you will gain much more than a better posture from proper breathing skills.
Healthline.com notes that proper breathing from your diaphragm can affect even how straight you stand or sit. Many people breathe from the chest, which uses “secondary” muscles in the neck and collarbone. “When this breathing pattern is accompanied by poor posture, many muscles in your upper body lose their ability to properly function.” Tight “accessory” muscles around the chest can cause your shoulder to be rounded forward and your neck to stick out from the strain, it adds. This leads to a weakened back, which is important in helping maintain a proper posture. In short, learning proper breathing from the diaphragm can help you restore a straighter back.

If you are interested in changing not only your posture but your overall well-being, please join me at my next Release PLUS class on Monday, September 30th from 5 to 6 pm, where we will learn how to breathe properly while releasing all the fascia surrounding your diaphragm. It will be LIFE CHANGING!! Learn more and sign up below!


Myofascial Release PLUS Class

Monday, September 30

5:00 - 6:00 p.m.

at Pathways of Light in Delafield

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Leave feeling relaxed and recharged with improved posture, breathing & pain-free movement. Perform and learn self-treatment techniques to empower yourself with skills for releasing stubborn pain & stiffness. We’ll utilize various therapeutic tools & specialized stretching techniques to gently release myofascial restrictions throughout the body.

Please dress comfortable and BYO yoga mat - see you there!


$20/class (cash or check made out to "Balance Within")
Sign up online HERE
Or RSVP to Darcy directly:Darcy@BalanceWithinPT.com or call/text: 262.751.6503

Taught by Darcy McCormick, PTA, CPT; a highly specialized John F. Barnes Myofascial Release therapist from Balance Within - Integrative Physical Therapy.

Decreased Mobility of the Pelvic Organs is Associated with Low Back Pain

Decreased mobility of the pelvic organs is also associated with sacral pain, sacroiliac (SI) joint dysfunction, coccyx (tailbone) dysfunction, hip dysfunction, and pubic symphysis dysfunction. The pelvic cavity contains the bladder, ureters, rectum and either uterus and ovaries for females or prostate for males. These organs require mobility to expand, empty, and move. When this movement is lost, it results in pelvic imbalance and pain because the fascia lining the pelvic and abdominal cavities is continuous.

Image Credit:    FemFusionFitness.com

Image Credit: FemFusionFitness.com

If we think of the body as a container, the viscera or internal organs are the contents of the container. Visceral Manipulation is a gentle manual therapy used to assess and treat the contents of the container. Visceral Manipulation facilitates the normal mobility and motion of the internal organs and their fascial or ligamentous attachments to the rest of the body through organ specific fascial mobilization. If you are suffering from stubborn “container” pain that hasn’t responded as well as you hoped to various treatments addressing the container, it may be time to have the “contents” assessed and treated.

Visceral Manipulation is one of the specialties I offer at Balance Within Integrative Physical Therapy and I would love to help you with your stubborn “container” pain.

To learn more or schedule an appointment please check out our website or give the clinic a call.

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Jill Fraundorf, PT, MS 414.315.2477 (Direct) or EMAIL HERE

CALL OUR CLINIC: 262.264.8701

REGAINED Disc Space In The Spine! Amazing Story Of Working With Balance Within PT

Meet Dennis. After trying MANY therapies and still dealing with high level pain, he is now able to do yoga daily and his X-rays showed INCREASED disc space in his spine after working with us at Balance Within PT!

Thank you for sharing your truly amazing story with us Dennis, it’s been an honor and a delight to work with you!

We would love to help you with your pain, reach out with questions or to schedule an appointment and remember we offer FREE 30-minute discovery visits to new clients!

Dr. Jereme Trunk, PT, DPT 773.807.2469 (Direct) or EMAIL HERE

Dr. Sarah Trunk, PT, DPT 262.442.5054 (Direct) or EMAIL HERE

Jill Fraundorf, PT, MS 414.315.2477 (Direct) or EMAIL HERE 

Darcy McCormick, PTA, CPT 262.751.6503 (Direct) or EMAIL HERE

Do I Really Need a Shoulder MRI? Or Surgery?

Many of our patients ask all the time, “Do I need a shoulder MRI?” or “But what if I have a tear in my shoulder? Do I need surgery?”

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Good news my friends! The research is solid in many of the major medical journals with these answers: 

  • No, an MRI is not usually needed unless a patient has tried at least 6 weeks of Physical Therapy without improvement 

  • Most shoulder MRI’s will show something (some sort of a tear) but that’s OK and totally normal, surgery is usually not needed. Most people have some sort of tear without pain.

  • The outcome for treating shoulder tears with (1) Physical Therapy only versus (2) Surgery + Physical Therapy is THE SAME most of the time (surgery is often not really needed!)

  • Many insurance companies are now requiring their patients to try Physical Therapy for at least 6 weeks BEFORE considering surgery, because the research shows PT is often just as effective if not more so 

  • Here’s an additional reassuring article written by a Shoulder Orthopedic Surgeon discussing how most shoulder surgeries are not actually needed: 

Want more info? 

Curious about how Physical Therapy + our many additional specialties working with stubborn/tight connective tissues can help your shoulder symptoms? 

We offer FREE 30-min Discovery Consults with our Expert Physical Therapists where we can examine you, answer your questions and let you know what is likely causing your symptoms. This is a no-pressure visit where you get to gather more information about your options to move forward and take care of that stubborn/nagging stiff/tight/painful shoulder once and for all. 

Schedule online via our website: www.BalanceWithinPT.com 

Or call us: 262.264.8701

Do you know the cause of your Shoulder Pain?

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The shoulder is a ball-and-socket joint formed by the head of the humerus (the arm bone) and the glenoid labrum (the name for the socket of the shoulder joint in the scapula). The shoulder joint is very mobile – allowing great freedom of movement for the arm (much more than the equivalent joint in the hip). This greater mobility means that the shoulder joint is less stable. The stability of the shoulder joint also relies a lot on the ‘rotator cuff muscles’ – four muscles (supraspinatus, infraspinatus, subscapularis, teres minor) inserting around the shoulder joint that help move it, as well as providing stability. These muscles are a common source of pain. Shoulder pain is common, and rotator cuff problems are believed to be present in as many as 25% of those over the age of 50 –and can result from a number of conditions. Pain felt in the shoulder region does not necessarily mean that the pain is coming from the shoulder. The pain could be caused by neck problems, or referred from internal structures like the lungs, heart, or even the liver or gallbladder.  Many times the fascial restrictions on any of these structures affects the movement of the shoulder, therefore causing pain.

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The simplest solution to your shoulder pain may be myofascial release of the structures involved in the movement of your shoulder, as well as strengthening of the moving parts--especially the scapula!

We will be delving into the shoulder at my next Release Plus class on Monday, August 26th, 5-6 pm.  Details below. We hope to see you there!


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Release your stress, tension, and pain!

Myofascial Release PLUS Class

Mondays at Pathways of Light in Delafield

Next Class: MONDAY, AUGUST 26

5 - 6 p.m.

Leave feeling relaxed and recharged with improved posture, breathing & pain-free movement. Perform and learn self-treatment techniques to empower yourself with skills for releasing stubborn pain & stiffness. We’ll utilize various therapeutic tools & specialized stretching techniques to gently release myofascial restrictions throughout the body.

Please dress comfortable and BYO yoga mat - see you there!
$20/class (cash or check made out to "Balance Within")
Sign up online HERE
Or RSVP to Darcy directly: Darcy@BalanceWithinPT.com

or call/text: 262.751.6503

Taught by Darcy McCormick, PTA, CPT; a highly specialized John F. Barnes Myofascial Release therapist from Balance Within - Integrative Physical Therapy.

About 80% Of Us Will Experience Neck or Back Pain During Our Lives

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The good news is studies have found conservative care, such as physical therapy, yields similar results to surgical treatments for many types of spine pain.  Spine pain can have a variety of causes and there are many spinal structures that can be the source of the pain. One of these structures is the intervertebral disc which is located within the spinal column.  The spinal column consists of 33 bones or vertebrae stacked on top of one another. This column provides support for your entire body and protects your spinal cord. In between the vertebrae are fibrocartilaginous intervertebral discs which act as shock absorbers and make up ¼ the length of the spinal column.  Discs are often compared to jelly doughnuts, as they have a tougher outer layer called the annulus fibrosus and a gel-like inside called the nucleus pulposus.  

Perhaps you have heard of some common disc problems, such as a herniated disc or degenerative disc disease (DDD). A herniated disc is a tear of the annulus fibrosus which allows some of the nucleus pulposus to leak out. This can occur rapidly due to an injury or develop slowly over time from poor posture or other repetitive stress. DDD describes the loss of disc volume and flexibility that occurs as we get older and sometimes from an injury.  This decrease in disc height results in less space between the vertebrae. Our spinal nerves emerge from the spine in this area and can become irritated or compressed due to either of the above disc problems. This aggravation of the nerve can cause pain, numbness and/or tingling in an arm or leg depending on which nerve is involved.

We have helped numerous people find relief from neck and back pain and return to an active lifestyle.  If you’re ready to start healing or would like to learn how to keep your spine and intervertebral discs healthy contact us.

Call our clinic: 262.264.8701

Should I use heat or ice for aches and pains?

One of the most common questions asked by our patients is should I use heat or ice on my sore spots? The answer may surprise you as many approach this incorrectly. This video will give you incredibly helpful information and greater clarity so you can make the best choice next time you are deciding between the two. Stay cool!... Or should I say warm?

You’ll just have to watch and find out for yourself!

If you have questions or would like to learn more, feel free to reach out to any of us here at Balance Within at any time!

Dr. Jereme Trunk, PT, DPT 773.807.2469 (Direct) or EMAIL HERE

Dr. Sarah Trunk, PT, DPT 262.442.5054 (Direct) or EMAIL HERE

Jill Fraundorf, PT, MS 414.315.2477 (Direct) or EMAIL HERE 

Darcy McCormick, PTA, CPT 262.751.6503 (Direct) or EMAIL HERE

Why People Don’t Heal From Whiplash and How They Can

It’s common that after a whiplash injury, a patient may feel fairly OK (aside from sore) initially but then notice significant symptoms begin to appear several weeks afterward. Roughly around the 4-6 week mark, they’ll begin experiencing stiffness which can turn into a sensation of crushing pressure and pain. Our patients will often describe this as an area of their body feeling like it’s in a ‘vice grip.’ They’ll get an Xray or MRI or Ultrasound and be told “there’s nothing wrong with you” or “you’re just going to have to live with it” or “it’s all in your head.” It’s common for these patients to find some temporary relief with massage or chiropractic care but to notice that their symptoms just keep coming back over and over. What a frustrating situation! Luckily, there’s another way to approach this and to explain what’s actually going on… 

Looking at the body through the lens of the fascial system (aka connective tissue system), these symptoms make so much more sense! The connective tissue gets overstretched during a whiplash injury (this is the structure that absorbs the impact). It takes around 6 weeks for connective tissue to heal, and as this healing process occurs, this tissue tightens down (a lot) and this is why symptoms don’t quite fully appear until later for these patients. Over time, this system can tighten down more and more, creating crushing pressure (estimated to have compression forces up to 2,000 lbs per square inch!) This tight fascia does not show up on any traditional imaging, only its effects (think discs in your spine or other joints getting compressed or structures pulled out of alignment due to this torque or compression). It’s only when we focus our treatment on this incredibly important fascial system that symptoms truly begin to change and resolve (our specialty!). 

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Does this sound like you or a loved one? Please feel free to reach out as we have great success with giving our patients relief from stubborn, chronic whiplash symptoms. In fact, these are some of our favorite types of symptoms to treat!

Call our clinic at: 262.264.8701

Regular Physical Activity Can Prevent and Improve Many Chronic Conditions

The US Department of Health and Human Services recommends that adults get at least 150 minutes of moderate intensity aerobic activity per week and complete muscle strengthening activities twice per week.  Adults who are age 65 and older should also complete balance exercise in addition to the aerobic and strengthening activities. Some examples of moderate intensity activities include hiking, bicycling (5-9 mph) on level terrain with a few hills, yoga, and golf, if you are wheeling or carrying your clubs.  When exercising at a moderate intensity level you should be able to carry on a conversation comfortably.

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Daily physical activity not only offers benefits for your physical health, but it boosts your psychological and social health too!  Physical activity leads to an array of positive results, such as strengthening your bones, decreasing your blood pressure, reducing your stress and improving your sleep.  It even improves your mood, concentration, memory, and ability to learn!

If pain is holding you back from being physically active or you’re not sure how to get started, Balance Within Integrative Physical Therapy is here to help. As physical therapists, we are movement experts and we love nothing more than helping our patients get active again.

Dr. Jereme Trunk, PT, DPT 773.807.2469 (Direct) or EMAIL HERE

Dr. Sarah Trunk, PT, DPT 262.442.5054 (Direct) or EMAIL HERE

Jill Fraundorf, PT, MS 414.315.2477 (Direct) or EMAIL HERE 

Darcy McCormick, PTA, CPT 262.751.6503 (Direct) or EMAIL HERE

Balance Within Therapist, Darcy McCormick, Completes Advanced Myofascial Release Certification

CONGRATULATIONS DARCY!!! 

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We are happy to announce that our fantastic therapist Darcy just completed the prestigious “Advanced” Certification in the John F. Barnes Myofascial Release Method. This involves well over 200 hours of coursework as well as working directly with John Barnes in the clinic for an entire week. Passionate about giving the very best care for her patients, she has completed this certification in record timing!

Darcy joins the rest of our Physical Therapy team who have also completed either “Advanced” or “Expert” certifications in this method. We’re proud to be known as the Premiere Myofascial Release Physical Therapy Clinic in Southeastern Wisconsin. Offering these rare specialty certifications allow us to help our patients defeat their aches & pains & get back to doing what they love, even when other approaches have failed! 

Congratulations again Darcy, we are so very blessed to have you and your wonderful spirit as an integral part of our team at Balance Within!

How You Sit Matters - Tips For Better Work Habits

The way you work influences how you feel!

Do you find yourself sitting like this?

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I think we all have at one time or another, but spending a lot of time working in poor alignment can result in headaches, neck and shoulder pain and tightness, low back pain, and increased risk for carpal tunnel syndrome.  Review the tips below that explain how to set up your workstation properly. Making these changes will facilitate better alignment and posture and reduce aches and pains. Remember to take the time to check in on and correct your posture several times throughout your work day. Your body will thank you later!

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If you’d like to learn more about improving your posture and reducing your aches and pains, email or give me a call!

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Jill Fraundorf, PT, MS

Call Jill directly at 414.315.2477

Email Jill HERE

The Powerful Beauty In Simplicity

The human body is quite possibly the most marvelous creation in all of Mother Nature’s work. The complexities on how everything works together and continually changes to meet the demands of what is being asked of the body has been studied for thousands of years. However, sometimes, when we have a problem in the body (ex: shoulder pain) there is a tendency in modern medicine to look at primarily only where it hurts. With that approach we can lose sight that there is a full body attached to the problem and that if only work on that spot it’s like patching a crack in a wall in a house and saying ‘we fixed the problem’ but yet we have a foundation that is continually sinking causing many more ‘cracks’ to appear. The real solution?? We call it ‘The Simplicity Equation’. Check out the video to hear about it and how this truly can be your missing link in hiking, biking, or taking part in life with your kids!

Sometimes the healing we seek is a lot easier and closer than we think if we follow 'The Simplicity Equation'

We are here to keep it simple, answer your questions and help you enjoy your summer,

reach out today!

Dr. Jereme Trunk, PT, DPT 773.807.2469 (Direct) or EMAIL HERE

Dr. Sarah Trunk, PT, DPT 262.442.5054 (Direct) or EMAIL HERE

Jill Fraundorf, PT, MS 414.315.2477 (Direct) or EMAIL HERE 

Darcy McCormick, PTA, CPT 262.751.6503 (Direct) or EMAIL HERE

Did You Know?

There is More to the Core Than What Meets the Eye!

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Some of the most elite athletes may look good on the court, field, or track, but they may still have a weak core!  Six-pack abs (Rectus Abdominis) look good, but Transverse Abdominis is what really needs attention. This muscle is part of our deepest core muscles, it is our built-in support structure for the spine and pelvis, and is key to our overall well being!

We are all amazing at finding the easiest way to function in life.  We can simply adjust our posture in order to avoid using our core--it is so much easier!  However, eventually that poor posture affects other body parts such as neck, shoulders, back, knees and feet.  That’s when our bodies scream at us with PAINl! We need to activate our REAL core in order to support our whole body and keep us moving efficiently and pain-free.

How do we know if we are properly recruiting the REAL core?  There is a fairly simple way to assess your core with use of palpation during specific movements, and when necessary, a useful biofeedback tool similar to a blood-pressure cuff, to help you learn how to engage your Transverse Abdominis in order to stabilize your pelvis.

If you would like to learn how to engage your  REAL core, you are invited to join Darcy McCormick at her next Release PLUS class on Monday, June 24th, 5-6 pm.  If you cannot attend this special class, make an appointment with any of our therapists at Balance Within PT to assess your CORE.

Dr. Jereme Trunk, PT, DPT 773.807.2469 (Direct) or EMAIL HERE

Dr. Sarah Trunk, PT, DPT 262.442.5054 (Direct) or EMAIL HERE

Jill Fraundorf, PT, MS 414.315.2477 (Direct) or EMAIL HERE 

Darcy McCormick, PTA, CPT 262.751.6503 (Direct) or EMAIL HERE