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chiropractic body work
with dr. steph vos
i've got your back
a monthly feature with exercises and stretches to keep you moving through the seasons


finger tapping + "video game" breathing
continuing on our theme of reducing stress, this time i've got another way for you to help slow down your breathing and pay attention to...
Oct 31, 2024


volcano breaths
today we're doing some simple volcano breaths to help reduce stress, calm our nervous system, and learn how to slow down and be in the...
Oct 2, 2024


ant paths for self-regulation
you're wondering what an ant path is ... i understand. these are great tools for self-regulation and dealing with stress! they're also...
Aug 27, 2024


chest opening stretch
in the july edition of "i've got your back" we're going to practice a very simple, but very powerful, chest opener. this is an incredible...
Jul 30, 2024


two part breathing
in the june edition of "i've got your back" we're talking about one of my favorite - super simple - breathing techniques. this is great...
Jun 25, 2024


forearm + hand massage
in the may edition of "i've got your back" we are talking about how to work out tight and tender forearm and hand muscles! :: pin and...
May 29, 2024


hamstring stretch
in the march edition of "i've got your back" we're doing a simple and safe hamstring stretch! these muscles often need a little...
Apr 19, 2024


tennis ball massage - set it and forget it!
in the march edition of "i've got your back" we talk about my favorite home remedy - the tennis ball massage!
Mar 28, 2024


spring training - wall sit and bruegger's relief position
in the february edition of "i've got your back" we talk about how to start getting our bodies ready for a more active season! whether...
Feb 28, 2024


cross-body pattern – get moving!
in the january edition of "i've got your back", we talk about how to activate the cross-body pattern that supports activities we love
Jan 31, 2024


tap and shake
in the december edition of "i've got your back" we talk about a great technique for waking up the body and beating the winter blues
Dec 27, 2023


do the twist!
in the november edition of "i've got your back" we talk about how to do a deep and healthy spinal twist that is great for digestion
Nov 29, 2023


side bending reach - keep moving!
in the october edition of "i've got your back" we talk about the importance of keeping your movement vocabulary broad even as colder...
Oct 25, 2023


arch + curl - low back remedy
in this edition of "i've got your back" we talk about a simple motion to keep your low back moving well
Sep 27, 2023


psoas stretch + balance challenge
in this edition of "i've got your back" we practice an important stretch for our hip flexors, and talk about the winter balance challenge
Aug 30, 2023


neck stretches
in this edition of "i've got your back" we talk about ways to keep your neck feeling pain-free and mobile
Jul 26, 2023


calming breath practice
in this edition of "i've got your back" we talk about the importance of rest and taking time for ourselves in the busy summer months
Jun 28, 2023


the "hippie" chiropractor
in this edition of "i've got your back" we talk about the ways we can keep our hips mobile and juicy for all of our summer activities
May 31, 2023


feet - strong, smart, soft
in this edition of "i've got your back"we talk about the importance of getting our feet ready for the upcoming spring and summer
Apr 26, 2023


shoulder mobility + beat the winter blues
in this edition of "i've got your back" we talk about how to keep our shoulders moving and undo the stress of our slouching habits
Mar 29, 2023
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