Avalon Wellness & Performance

When you breathe during freestyle, try to rotate your head—not lift it.

A common mistake is extending the neck and lifting the head out of the water to catch a breath. That small movement can:
💧 Increase drag
💧 Waste energy
💧 Disrupt your body position
💧 Add unnecessary tension through your neck and shoulders

Instead, think about keeping your head on its natural axis and simply rotating it with your body. Imagine keeping one ear close to your shoulder as you turn to breathe. The water should stay close to your cheek.

If that feels difficult, it may not just be a technique issue. Limited mobility or tension in your:
• Suboccipital muscles
• Sternocleidomastoid (SCM)
• Upper trapezius
• Levator scapulae
• Upper thoracic spine

can make smooth head rotation much harder.

Better mobility + better technique = a more efficient stroke and less unnecessary strain.

Have you ever noticed your neck or shoulders getting tired before the rest of your body when you swim? Let me know in the comments! 🏊‍♀️

Strong isn’t built by accident.

Every workout starts with intention.

Today’s warm-up wasn’t just about getting my heart rate up—it was about preparing my body to move well.

• Face pulls to wake up my upper back and create shoulder stability.
• Triceps extensions with my hands starting close to my forehead so I can actively engage my lats, keep my shoulders back and down, and reinforce healthy shoulder mechanics.

Then came the fun part…

18 kg kettlebell military press.
Just 2 reps per side.

Low reps. Heavy weight.
The goal isn’t to leave the gym exhausted—it’s to become stronger, more resilient, and build confidence under load.

I don’t train just to lift weights.

I train so I can swim, play volleyball on the beach, carry heavy groceries, travel, work, and keep doing the things I love for decades to come.

Strength is one of the greatest investments you can make in your future self.

What are you training for?

Have you noticed that your jaw pain gets worse during stressful times?

Not just emotional stress—but busy schedules, poor sleep, work deadlines, family responsibilities, or even traveling.

👇 I’m curious…

When does your TMJ seem to flare up the most?

* During stressful weeks
* After a poor night’s sleep
* At work
* While driving
* During exercise
* While traveling
* I have no idea—it just seems random
* Something else?

There are no right or wrong answers. I’m asking because I’m creating a TMJ Relief Blueprint based not only on research, but also on the real experiences of people living with TMJ dysfunction every day.

Your answer could help someone else realize they’re not alone. ❤️

Thank you for sharing!

Have you ever felt like your shoulders are permanently living up by your ears? 😅

One of the muscles that often contributes to this is the levator scapulae. It helps elevate and rotate your shoulder blade, but it can become overactive from prolonged computer work, stress, poor posture, carrying heavy bags, or even sleeping in an awkward position.

When this muscle develops trigger points, you may notice:
• Neck stiffness
• Pain along the top or inside edge of the shoulder blade
• Reduced neck mobility
• Tension headaches (and in some people, it may contribute to headache symptoms)

Sometimes a muscle that’s been “on” for too long doesn’t respond well to stretching alone. Before stretching, it can help to reduce muscle tone with gentle self-release.

One technique I often use is a Yoga Tune Up® ball placed along the upper inside corner of the shoulder blade to gently target the levator scapulae. As you apply light, tolerable pressure, slowly rotate your head side to side while breathing deeply into your diaphragm. When you find a tender spot, pause, breathe, and allow the tissue to soften—never force it.

✨ Remember:
• Keep the pressure comfortable (it shouldn’t be sharp or make you hold your breath).
• Slow, relaxed breathing helps your nervous system let go of protective muscle tension.
• If you have persistent pain, numbness, weakness, or severe headaches, it’s important to be evaluated by a qualified healthcare professional.

Have you ever noticed your shoulders creeping up toward your ears during a stressful day? Let me know in the comments! 👇

I’m curious about your experience because no two people with TMJ are exactly alike.

👇 What’s one daily habit that affects your TMJ the most?

Maybe it’s:

* Sleeping position
* Stress at work
* Chewing gum
* Long hours at the computer
* Clenching your teeth
* Exercise
* Breathing habits
* Talking all day
* Something else entirely

I’d love to hear what you’ve noticed.

Your answers will help me build a TMJ Relief Blueprint that’s based on real-life experiences, practical strategies, and the challenges people face every day—not just textbook information.

Thank you for sharing your experience. It helps me create better resources for our TMJ community. ❤️

🏊‍♀️ Want to swim farther, faster, and with less effort?

One simple adjustment can make a huge difference.

Instead of reaching forward with just your arm, reach with your entire shoulder girdle—including your shoulder blade (scapula) and collarbone (clavicle). Then initiate your pull from your shoulder girdle, not just your elbow.

This helps you:
✅ Create a longer, more efficient stroke
✅ Reduce wasted energy
✅ Generate more power in the water
✅ Potentially decrease stress on the shoulder, helping reduce the risk of swimmer’s shoulder

As someone training for my first triathlon, this cue has made swimming feel easier—and as a manual therapist, I love that it also encourages healthier shoulder mechanics.

Give it a try on your next swim and let me know if you notice the difference!

🏊 Have another swimming tip that’s helped you? Share it in the comments!

How much stress are you carrying that your body no longer needs?

We often focus on treating the symptoms—jaw pain, headaches, neck tension, poor sleep—but sometimes the real work begins by helping the nervous system feel safe enough to let go.

Movement. Breathwork. Time in nature. Meaningful conversations. Manual therapy. Prayer or meditation. Good sleep.

None of these erase life’s challenges, but they can help keep yesterday’s stress from becoming tomorrow’s pain.

💬 What helps you let go of stress?

Your neck shouldn’t be doing your diaphragm’s job.

If you’re living with chronic neck tension, headaches, migraines, or TMJ dysfunction, it may be worth paying attention to how you’re breathing—not just how much you’re breathing.

When your diaphragm isn’t doing most of the work, your neck and shoulder muscles often try to compensate. Over time, that extra effort can contribute to persistent tension and discomfort.

The good news? Breathing is a skill, and like any skill, it can be practiced.

Have you ever been taught diaphragmatic breathing? Let me know in the comments. 👇

I need your help! 💙

I’m creating a TMJ Relief Blueprint, and I don’t want it to be just another list of exercises.

I want it to answer the questions that actually matter and help people who feel like they’ve already tried everything.

So I’d love to hear from you.

👇 What’s one treatment, exercise, device, or piece of advice you were really hopeful about… but it didn’t give you lasting relief?

It could be:
• A mouth guard
• Massage
• Botox
• Chiropractic
• Physical therapy
• Exercises
• Medication
• Dry needling
• Something else

There are no wrong answers. Your experience will help me create a resource that addresses the real challenges people face with TMJ dysfunction.

Thank you for helping me make this as useful as possible. ❤️