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Hi, I'm Alexandra Ellis, an anatomy loving body-nerd who enjoys breaking down complicated body concepts to help you maximize your performance for pain-free living.

Read my entire story here.






How to Safely Transition to Barefoot Shoes

I am a huge fan of barefoot/zero drop shoes for restoring and maintaining the health of the feet and body. But just like you wouldn’t take your 95-year-old bedridden grandmother on a hike up to the top of Mt. Kilimanjaro immediately upon getting cleared for light exercise, you shouldn’t rush into barefoot shoes with some preparation.

Barefoot style shoes help your foot maintain it’s natural ability without restricting movement. Yes, it feels like you’re barefoot and no, you don’t really need arch supports (read more in my article Flab Feet, Not Flat Feet are the Issue). Shoes that restrict motion or support arches will increase the pressure into any of the joints above the foot (i.e. ankles, knees, hips and low back to name a few).

If you run out right now in a pair of barefoot shoes, you run the risk of injury, as your foot is not strong enough to support the entirety of your body’s weight. That’s not because the foot will never be able to do it, but because you probably haven’t been prancing around barefoot in 20+ years. read more…

Everything You’ve Ever Wanted to Know About the Rotator Cuff

Raise your hand if you’ve ever had a shoulder injury – oh wait, you might not be able to raise your hand without clicking, popping or some other odd noise if you’ve ever injured your shoulders! The rotator cuff is one of the most commonly injured muscle groups in the shoulder, but how much do you really know about it? Did you know that the rotator cuff isn’t a muscle, but really a group of 4 different muscles?

read more…

How to Eat Healthy When You’re Super Busy

Hi, my name is Alex and I love to eat, and like many people, the only thing that gets in the way of my food obsession is my busy schedule. Food and food preparation is also one of the ways I practice self-care – the time I spend in the kitchen is an opportunity to focus my attention on something completely different and then share a nourishing meal with my husband.

When you have a hectic schedule, preparing a healthy and satisfying meal is probably the last thing on your list, but cooking at home is not only budget friendly but will also help you to feel great!

So how do you eat healthy when you’re super busy?

read more…

Forward Head Posture (aka Text Neck) and Jaw Pain

In my previous article, Why Does My Jaw Hurt, I described the anatomy behind TMJ and jaw pain and how Forward Head Posture/Text Neck can be a contributing factor. Does it seem too hard to believe that your posture is affecting your jaw pain?

Your jaw doesn’t live in a vacuum. It’s connected from every angle to the rest of your head, neck, and chest by way of fascia, a goopy body-wide web that helps to give your body its structure, shape and stability. Even your tongue, which is really just a muscular bag filled with fluid, is intricately connected with the jaw’s fascias, which is why tongue thrusting is another possible tension generator in the jaw. When the fascias are overly stiff or overworked, this tension bleeds into other areas and can cause an asymmetrical pull on the surrounding tissues.

neck-posture-and-jaw-pain read more…

What Does Icing Really Do?

If you’re not following AE Wellness on Facebook, you may have missed my newest weekly segment, Anatomy with Alex. Each week, I spend anywhere 20-30 minutes talking about a seemingly complicated body concept to help make it relevant and practical for you. Whether it’s shoulders, breathing or why you shouldn’t be icing, it’s been covered on Anatomy with Alex! (I’m also open to suggestions, so be sure to scroll down to the comments and let me know what you want to see covered on a future episode).

In this episode, I covered icing – specifically icing after injury. I don’t think that most people really understand the underlying reason of why they are icing and how it is affecting the tissues (and the issue). read more…

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