Aloha Reader,

I recently received the question from a viewer of the TV show. She asked-

"I have been practicing mat pilates for a couple of years now. I talked with multiple instructors because my scm are very dominant even if I keep my head down during supine work. The left seems to be worse. I have tried keeping my hands behind my neck, using a towel as a sling for my head. Foam rolling my upper back reduces it minimally and for only a few seconds. I have started using bands to activate my lower traps also. I have x-rays and mri reports that i can send. Mild scoliosis 8 degrees t 4 to 8 right side. Loss of cervical curve due to muscle spasms. L5 S1 disc protrusion with facet tiny sonival cysts. I work as a massage therapists part time and have taken 3 weeks off along with working with a personal trainer has eliminated most of the cervicogenic migraines and low back and hip pain. How do I turn the scm activation off?"

I am grateful for this question. I get these types of questions regularly and am happy to help individuals in individual lessons.

You see we need to ask a better question. We need to ask what is not working that is causing the sternocleidomastoid muscles (SCM), these are external shell neck muscles, to overwork. In short, the deep stabilizing muscles of the neck such as the longus colli muscle and longus capitis muscle are too weak to hold the head up so the SCM takes over and over works. This is often due to forward head posture. In this case the mild scoliosis is also contributing to the imbalance.

How do you fix it?

Conventional thought tells you to stretch, massage, or brace. The truth is you need to strengthen the small muscles of the neck. This will allow the external shell muscles such as the SCM to stop overworking. I do this through a series of exercises I call micro necks and PNF patterns of the neck.

This type of question is exactly why I created the Micro Moves Method! Our next series starts soon! Registration is up and ready for you!

Join us!

​Micro Moves 6 Week Series Online Group Class Registration​

STOP SUFFERING FROM PAIN AND START FEELING FREE, POWERFUL, AND STRONG!

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Micro Moves group class six week series addresses the deep stabilizers of your core body. 75% of your muscles are deep stabilizers.

In this flowing follow along group class we will learn a series of short movements- exercises- choreographed by Lisa Orig that will not only give us a movement experience of all of our deep stabilizing muscles, but can potentially enhance our dynamic stability, mobility, control, coordination, and readiness to move our body safely in all directions.

WHAT DO YOU GET WHEN YOU ENROLL IN MICRO MOVES GROUP CLASS June 2025?

• 6 Educational Online Movement Lessons so that you can learn and practice the principles to resolve your bodily issues and strengthen your deep core muscles.
  • Value: $400

FEE: $252.00

Please note: We do not offer refunds after registration.

DATES: July 30 – September 3, 2025

TIME: WEDNESDAYS 12pm HST - 12:55 pm HST via Zoom. Recordings will be available for 7 days after the class if you are unable to attend live.

Micro Moves for the back and neck! Try it out now!

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If you are interested in investing in yourself and joining me for Upside-Down Pilates or returning to Upside-Down Pilates personalized programs , please fill out this form to see if we might be a good fit to work together. Do not let distance stop you! I work with clients all over the world via Zoom! No equipment required!​