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Physical Solutions & the FML method/Thoracic Spine & Ribs
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  • $340

Thoracic Spine & Ribs

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Freeing your upper back from your bodies need to lock it down will save your shoulders, neck, lower back, pelvis and arms from tension, pain and injury!

Designed to Move!
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Free Yourself from Upper Back Restriction and the Rest of Your Body Will THANK YOU!

  • Learn key education and awareness around your Thoracic Spine & Ribs
  • Learn how to find tension and open up this area to move better
  • Improve your body awareness and skills towards self care
  • Increase your range of motion and ability to connect to how to move with ease
In order to keep movement in your upper back you must teach your upper back to stabilize through your diaphragm and connect to your neutral pelvis accurately.

Lose Stability & You Will Lose the Ability to Move & Breathe with Ease!

Your body goes into protective lock down mode (fight or flight), which creates problems elsewhere. The upper back is the attachment point for your ribs, houses your diaphragm, lungs and many other vital organs.  

Movement in you Thoracic Spine and ribs is a driving force behind ideal posture!

What Others are Saying...

Jamie was recommended to me by my chiropractor to try to get to the root of ongoing knee and shoulder aches and pains. 

Jamie’s extensive knowledge of how all our body parts work together and affect one another, enables her to pinpoint the source of any difficulty. She works to treat the cause of any issue, not just the symptoms. 

The exercises she gives helps to retrain many years of bad habits. I have benefitted from the homework practice and have become more aware of helpful and potentially harmful ways of moving. 

I recommend Jamie to anyone who is experiencing any pain &/or mobility issues. 

Sara Cross

Table of contents

A Few Reminders - The FML method

Warnings and Disclaimer
WATCHING VIDEOS WON'T CHANGE YOUR BODY!
Two Basic Principles to Follow.
How to Guide - Core Blueprint

Week 1 - How to get the most out of Phase 2 - Thoracic Spine & Ribs

Before we fully dive in I wanted to give you a little overview of what to expect and how you can prepare yourself to get the most out of this program.

Step 1: Read Warnings & Disclaimer
Step 2: Print your workbook or a notebook and a pen for the journey!
Step 3: Set some goals
Step 4: Create time in your schedule (10-15min/day)
Step 5: Address any road blocks!
Step 6: Check your inbox weekly or login to your account

I'm always here to help!

Yay I'm so excited to get started! 
The Phase 2 WORKBOOK is FREE for You to Download
Let’s Set Some More Goals!
Create Time in Your Schedule & Address Road Blocks!
Comment Sections and Private Messages!
Monthly Live Q & A's

Intro - Thoracic Spine & Ribs (Phase 2)

Each week a new section will be released, so check your inbox every week for the focus of the week!  


In next few weeks we will be diving into the details of your upper back (Thoracic Spine), creating awareness in your blindspots and opening up movement.  You will learn to connect to all the parts that interact with your upper back and rib cage!

You can expect to learn:
  • Key education and awareness around your Thoracic Spine & Ribs
  • How to find tension and open up this area to move better
  • how to Improve your body awareness and skills towards self care
  • Increase your range of motion and ability to connect to how to move with ease

In order to keep movement in your upper back you must teach your upper back to stabilize through your diaphragm and connect to your neutral pelvis accurately.
Suggested Equipment List - Phase 2
Thoracic Spine - Designed to Move

Week 2 - Knowledge is Power (Education & Awareness)

This week is all about learning and creating a little awareness!

As you spend time reading this week you can also keep up with your last 3 homework exercises - focusing on the areas that are of struggle!
Communication is the key to any relationship.
The Result of Good Communication is Joint Centration.
Focus on What You are Actually Doing!
Quality vs. Quantity
Self Assessment & Awareness

Week 3 - A Movement Class, Challenge & Trick

This week is all about applying many of the things that you have learned so far and getting them to work together with a little extra! 

I love this movement class!  It's great for those lazy days, stressed days, sore and stiff days and everything in-between!  Looking forward to what you all find out!
Class - Breathe Yourself Stable
Posture Trick
Exercise & Challenge

Week 4 - Creating Space & Opening in Thoracic Spine (Phase 2)

I hope everyone is enjoying the breathing and diaphragm goodies, along with recognizing how most of us do not use our diaphragm to its full potential!!  When we unleash its capability so much opens up, physically, mentally & emotionally!!

The Thoracic Spine (T-spine) is where the majority of us hold tension, restriction and the inability to move freely...until now :).

Let me know how it goes!

I added a little reflection this week  - happy reflecting!

Exercise: Let's Lengthen Your Sides
Exercise: Create Better Mobility in Your Upper Back & Ribs
Exercise: Creating Upper Back Functional Stability & How it Affects the Hips
Alternative Exercise: Creating Upper Back Functional Stability & How it Affects the Hips
Take a moment this week to reflect

Week 5 - Learning to Move & Connect (Phase 2)

A BIG THANK YOU to all those that took the time to give me feedback to all the questions that I fired off last week!  They are not only meant for me to get feedback but also for you to look back on into the future.  Having this awareness is key to being aware of how far you have come and how things change over time! 

This week we will learn to move and breathe!  The key to body happiness is the ability to do both!
Exercise: Stacking The Bowling Ball
Exercise: Opening Up Your Back Side With Breath
Alternative Exercise: Opening Up Your Back Side With Breath
Exercise: Opening Up Your Front Side

Week 6 - The FML method Applied at the Gym

I am commonly asked 'what can I do at the gym?'  so I thought a I would build what looks like a typical or common program given out for developing strength and add the FML method twist!  

I will be taking you through a total body 'workout' plan that help you create some more awareness, stability and mobility all tied up with a pretty little bow!

Have fun with exploring some new awareness and learning to connect to your stability by changing a few things during common 'workout' exercises.

I picked a few movements that you will always see at the gym, in a class or online!  Take a run through watching them first and then try them out with your new awareness!
Free Weights - Things to consider
Pec Fly - Things to consider
Pec fly - Spine & Hip Position
Pec Fly - Arm Mechanics
Pec Fly - Function & Range of motion
Pec Fly - upright
Hamstring Curls on the Ball
The Step Up

Not one for the gym? - Tryout this Trick

This is NEW breathing exercise.  I'm a LIFE LONG LEARNER and I am always hungry for more!! LOL  

This amazing trick I learned from a co worker and it's AMAZING for opening up those areas you didn't even realize were there!

Let me know how it goes...
The Quiet Diaphragm
The Quiet Diaphragm - Part 1
The Quiet Diaphragm - Part 2

Week 7 - Re-evaluate, Retest & Rediscover your Awareness

Now that you have spent some time discovering and exploring and then a little retraining and awakening its time to rediscover!

Go in with a clear mind and re-discover your awareness.

Revisit your struggles, did anything change?  Notice what changed from the first time you went through the movement class?  Did you discover anything new? A change in awareness?  Nothing at all?

Find the impact of your efforts!

BONUS: Let's Talk About Postural Braces
Where to next?