As the title suggests, this sequence will give you the best stretch of your life and all you need is a stability ball. Not only will it make you feel great, boost endorphins [feel good hormones] and ease tension, it will also have your looking taller, longer and leaner.
This series focuses on the upper body, core and hips but stay tuned for a part two that will address the legs and feet!
Questions? Send me an email to hi@dr-Liza.com
Mobilize your thoracic spine, open up your chest and stretch your hip flexors with this move.
Take one leg out and straighten it to get an additional stretch in the hip flexor. Repeat on the other size.
This stretch is great for lengthening the torso and alleviating back pain. It also feels amazing.
This is a great spinal extension exercise that works the core and stretches the hip flexors at the same time.
This move helps to mobilize the lumbar spine while also stretching the glutes. This is also a great tension reliever and can even help with bloating.
The move provides a great stretch for your lats and is beneficial if your suffering from shoulder impingement. It is also calming and can help to relieve symptoms of anxiety.
I joined Jessica and Sam at KTLA and showed them how to get red carpet ready with an easy posture fix. Look out for them covering the red carpet at the OSCARS! They will be the ones with the great posture.
1) Pectoral stretch: Interlock your hands behind your back, keeping your arms straight while pulling your hands down towards to ground. Squeeze your shoulder blades together and hold for five seconds while keeping your body in an upright position. You should feel a comfortable stretch through your chest. Do this several times each day.
What it does: By releasing tight pectoral muscles, the shoulders will visibly drop and move backward, combatting the rounded hunch effect that can happen with poor posture. With this exercise you are not only stretching your chest muscles that can pull you in, you are strengthening your back muscles that will help hold you in a more upright position.
2) Thoracic extension: Stand or sit in a chair and clasp both hands behind your head. Gently arch backward, squeeze your shoulder blades together and hold for five seconds. You should feel a comfortable stretch through your chest. Do this several times each day.
What it does: This reduces hunching in the middle back and opens up the chest. This can help to alleviate neck and upper back pain and will help correct a slouched forward posture.
3) Pelvis tilt: Lie down with your back on the floor, knees bent and feet planted on the ground. Put one hand behind the small of your back. Tilt your pelvis so that you squish your hand into the floor. Hold this for five seconds to complete a pelvic tilt. After practicing this movement while lying on the ground, try doing it standing.
What it does: Often a result of too much sitting, tight hip flexor muscles cause your pelvis to tilt forward and cause you to bend forward. When you have tight hip flexors you will find it hard to straighten up and will likely suffer from back pain. This little exercise helps to bring your pelvis (and stomach!) back into alignment and also reduces back pain by engaging your core and pelvic muscles.
4) Back bends: Stand with your feet planted firmly on the ground and your hands behind your hips for support. Look up to the ceiling and take a deep breath in. As you exhale, slowly and gently bend backwards to the point where you can maintain your balance. Take a few breaths while you’re in the back bend, then slowly come back up to standing. As you feel more comfortable with this exercise you can bring your arms overhead while you bend.
What it does: This is an ideal exercise to do every time you get up from a seated position. It takes pressure off your spine, which reduces lower back pain, while also improving a hunched appearance. Looking up to the ceiling corrects misaligned forward head posture too, making you look longer and leaner and relieving neck pain.
5) Hamstring stretch: While standing, place one leg on a chair directly in front of you. The standing leg and the leg on the chair should both be straight and your hips should point forward. Slowly bend forward until you feel a stretch at the back of your leg. Hold for 15-20 seconds and repeat on the other leg.
What it does: Tight hamstrings are one of the main culprits of slouching because they cause your pelvis to tilt backward. By elongating the hamstrings you will instantly look and feel taller.
Extra tip: In addition to these five posture fixes, try to get up from a seated position at least every 45 minutes for a stretch or quick walk.
etalk came in the[fix] to learn how slapping and tapping can help create .a natural facelift, leave you with a glowy face, twinkly eyes and help your features look more defined. I call this the hangover fix because it helps to erase all the symptoms that appear on your face with a hangover - dulling of the skin, reddish eyes, puffy face etc.. Watch the segment here
If you would like to book this treatment, it falls under MYOFASCIAL RELEASE
Letters like this mean the world to me. It’s the reason i designed dr. Liza shoes and I am so grateful for all the wonderful love notes.
Are you feeling pain at the front and/or back of your knees? This could be from wearing the wrong shoes [ex. flip flops, stilettos, shoes with no support], repetitive movements involving twisting and jumping, exercising with poor form, osteoarthritis and too much time spent standing or sitting [yes, too much sitting can cause knee pain! It actually causes your hip flexors and calf muscles to tighten up which affect your gait and cause inflammation behind the knee].
If you think your knee pain might be caused by one of the factors above, then this foam rolling sequence can help to alleviate your knee pain. Please note that if you had had an accident, fall or believe something is torn, don’t do this sequence. It’s always best to check with your health provider before trying this routine.
bicep femoris
popliteus
soleus and gastrocnemius
psoas
rectus femoris - make sure your roll right down to wear the muscle attaches to the knee cap without rolling over the knee cap
This stretch will target all the muscles that you just finished rolling!
make sure you are rolling right down to the slightly painful part where the adductor muscles inserts onto the knee
We all lead busy lives trying to juggle work and family and everything in between, so it’s no wonder that our bodies revolt from time to time! Lucky for us, Manual Osteopath Liza Egbogah has some tips and treatments for an instant energy boost.
Feeling tired, drained or depressed are all symptoms of fatigue. Fatigue can be a result of many things like an unhealthy lifestyle, stress, depression, trauma, lack of sleep or most commonly an unbalanced framework.
SYMPTOMS OF FATIGUE
If you’re feeling worn down an osteopathic treatment can really help. This treatment aims to restore your health and energy by promoting joint mobility, better posture, nerve function and circulation by massaging the bones, joints and muscles.
HOW TO FIX IT
The “Energy Fix” treatment instantly improves energy levels and promotes restful, higher qualities of sleep. This treatment uses a combination of osteopathic mobilizations, modalities and essential oils like peppermint and orange oil to improve blood flow, increase energy levels, reduce stress and promote a deeper sleep.
Acupressure can also help energize and invigorate. Using the points, it releases muscle tension and pain while also stimulating and increasing blood circulation, lymph and endorphins. Instead of using needles, acupressure relies on fingers to push on acupoints. Putting pressure on these acupoints release natural painkillers called endorphins that blocks pain signals along nerves and eases insomnia and fatigue.
ACUPRESSURE POINT 1: YIN TANG
This point is located just between and above the eyebrows, also known as the third eye chakra and is used to open and clear perception and calm the mind from overactive thinking. So not only does it give you instant energy but it also helps you relax.
ACUPRESSURE POINT 2: JIAN JING
It is located at the highest point of the shoulder muscle and can be used to simulate circulation and relieve fatigue.
ACUPRESSURE POINT 3: QI HAI
Located at 2 finger widths below the belly button, this point translates to ‘Sea of Qi and is used to call upon deep, dormant energy to relieve tiredness.
ACUPRESSURE POINT 4: ZUSANLI
This point also known as ‘Leg Three Miles’ boosts your energy and strengthens your muscles so much that you can even walk 3 more miles when used. It is located 4 finger widths below the kneecap and 1 finger width to the outside of your shin bone. Not only does it increase your energy but it also helps with digestive problems.
ACUPRESSURE POINT 5: TAICHONG
This is located on the top of the foot, 2 finger widths above where the big toe and second toe meet and is used to relieve stress, ease anxiety and increase smooth blood circulation.
Dr. Liza is the Body & Posture Expert of choice for political leaders, CEOs and A-list celebrities. When she’s not traveling to treat her Hollywood clientele, Dr. Liza practices as a manual osteopath at the[fix], her boutique clinic in Toronto’s Financial District.
If you are feeling stressed, anxious or hold a lot of tension in your body, this post is for you. I demonstrate my favourite acupressure points, breathing techniques and yoga poses to leave you feeling instantly relaxed. If you have trouble getting to sleep and staying asleep this routine will be helpul and some of the moves can even help ease a panic attack.
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I had the pleasure of joining the awesome team at Good Morning LaLa Land to share how developed heels that are actually good for you and what went into the design to make them so comfortable. Watch the segment below:
Serving me tea in her airy suite at Chicago’s Four Seasons hotel, Liza Egbogah, BSc, DC, DOMP, a Toronto-based myofascial release expert, floats around in a gauzy white dress that highlights the sort of angelic, fairy godmother glow she bequeaths to the complexions of stars like Yara Shahidi, Sally Hawkins, and Amanda Brugel. It’s not just her otherworldly manners and presentation that warrant the attention—it all started a year into her decade of practice when clients started to report surprising side effects after myofascial release appointments.
“Not only did they feel better, but also looked markedly younger and more refreshed. An actor had come in for back pain, but when he returned to set his co-stars asked if he had work done because he looked like he just took 10 years off,” she shares. Though the promise of a fountain-of-youth facial surely caught my attention, I’ve come to discuss rumors that her aforementioned treatment is actually helping clients to sit straighter, stand taller, and reverse the dreaded “cashew” shape that spending hours slouched over a keyboard can create. “Posture is greatly affected by receptors in the joints and muscles in your upper neck region,” explains the facialist who’s gained a reputation for her magic fingers and signature Face Lift Facial. Here’s what to know about the posture-enhancing facial, and how to replicate the sit-straighter results at home.
According to Dr. Liza, the whispers are true, and she illustrates the reposturing process in impressive detail. “When the face, especially the jaw, is misaligned because of tight muscles (like your masseter and temporalis) this can cause your head to move forward, tilt and rotate because of muscles in the neck that have tightened up to compensate,” she explains. “This change in positioning will then cause the pectoralis muscles to tighten, rolling your shoulders forward and creating a hunch in your middle back. By releasing tight facial and jaw muscles or fascia, you can create alignment which improves the positioning of the neck, correcting the chain reaction.” After a session, many patients find that once their above-the-neck fascia has been gently released, an immediate reduction in neck, shoulder and back tension ensues. “This is because the head has moved back to its normal position and is no longer putting undue stress on the neck and the rest of the spine,” Dr. Liza notes. “As your body senses the correction in the face and neck, it starts to fall back into alignment.”
While appointments are always available as she flies coast to coast treating high profile clients, Dr. Liza agreed to break down her trademark moves for anyone hoping to approximate an at-home, mini-adjustment on themselves or a friend—even if it’s just to spend a few extra minutes with that jade roller, long forgotten in the freezer. “Facial tapping—almost like slapping your face with your fingers—and using a jade roller over tightened facial muscles and can help re-create some of the effect,” she admits, though some of these moves are clearly best left to a professional.
1. To start, myofascial release is performed on the upper back and shoulders with upward strokes, moving towards the head. The face is massaged to determine where there are knots in the muscles and fascia and to assess whether they are affecting alignment in the face.
2. A jade roller (Hora Skin Care’s version uses actual jade stone, $26) is used to release tight muscles in the face and promote lymphatic drainage. The gua sha stone (like Skin Gym’s Crystal Beauty Tool, $32) is used for areas that require contouring or to provide a deeper muscle release in chronically tight fascia and muscles.
3. Next facial cupping (easily found in a set like Vie Healing’s collection, $36) is used in areas where there is hollowing or wrinkling to stimulate collagen production and activate thinned out muscles.
4. Osteopathic manipulations are used on the facial bones and cartilage of the nose to create balance and symmetry in the face. (Don’t try this at home!)
5. Facial tapping is used to, again, boost collagen, increase tone in the skin, and encourage the appropriate muscles to contract creating a natural lift.
The dr. Liza bootie has a 2 inch heel, 0.5 inch platform and a ‘walking on a cloud’ orthotic insole. Also, they are perfectly suitable for wide or narrow ankles and feet 🖤
There are many factors during ovulation and fertilization that need to align to facilitate getting pregnant. Sometimes, issues such as ovulation disorders, endometriosis, high stress or other complications can impede fertility.
Osteopath and myofascial release therapist, Dr. Liza Egbogah BSc, DC, DOMP from the[fix] in Toronto, says non-invasive osteopathic treatments and even a specialized yoga practice can be effective in relieving pelvic adhesions — scar tissue that can block or distort the fallopian tubes, which may hamper conceiving.
Myofascial release treats skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles.
"I have seen great success in patients experiencing barriers to fertility, especially if you have a history of abdominal or pelvic surgery or trauma to the area," says Dr. Egbogah.
Here are Dr. Liza's recommended poses to help relieve fertility stress and improve circulation in the pelvic and abdominal areas.
Dr. Liza demonstrates the forward fold as a pose to help reduce stress when trying to conceive.
Standing forward fold: With feet hip-width apart, interlock fingers behind your back. As you bend forward, the back of your hands should be pointing towards the ceiling. Relax your head and neck toward the ground completely while you feel an opening of the chest, and breathe while bent forward for 10 deep breaths.
What it does: This pose stretches the muscles of the back and improves the blood supply to the pelvic region and the nervous system. The forward fold can also help relieve stress, and alleviating stress is imperative when trying to get pregnant.
Dr.Liza demonstrates the goddess pose
Nighttime goddess stretch: Lie on your back with knees bent. Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs. Use your hands to gently push your knees towards the ground. If you feel any strain, elevate your legs by placing a pillow underneath each knee. Hold for 30 seconds.
What it does: This poses stretches your inner thighs and groin muscles. It also helps relieves stress and menstrual cramps.
Dr. Liza demonstrates the spinal twist to relieve stress.
Spinal twists: Sit with both legs straight in front of you. Adjust your legs so that you can sit evenly on your sitting bones. Cross your right foot over your left thigh and place it on the floor outside your left knee. Fold your left leg in, with your foot outside your right hip. Hold your right knee with your left hand, and place your right hand on the floor diagonally behind you. Lift your left arm high. Twist the torso as you draw your elbow down on the outside of your right thigh. Hold each pose for 30 seconds and repeat each side twice.
What it does: This pose enhances blood circulation to the pelvic area, and reduces stress.
You can practice these poses every day to help manage stress and get your body moving.
Here are just a few of the benefits of using a jade roller:
reduces puffiness and inflammation
decrease tension in facial muscles
increases blood flow & facial glow
improve the tone and firmness in the skin
reduce facial pain
lymphatic drainage
Here are the main areas you want to roll:
Use the smaller end of the jade roller around the eyes
The dr. Liza bootie is the most comfortable ankle boot you will ever own. With all the signature elements of the dr. Liza sneaker pump and expert Brazilian craftsmanship, you will not want to take these off. The generous toe box and ankle opening mean that whether your feet and/or ankles are wide or narrow these will be a perfect fit. The rubber sole means that you can wear this beautiful ankle boot all year while the beautiful silhouette make it great for running around, an evening out or even a black tie event.
I designed these booties for everyone. Whether you have arthritis, ‘horrible feet’, plantar fasciitis, bunions, hammer toes, large ankles, wide feet, narrow feet etc, you’ll be able to wear these comfortably. In fact you may never want to wear another pair of shoes again.
PRE-ORDER | SHIPS IN 6 - 8 WEEKS
Use the code ‘BOOTIE50’ to get 50% off your pre-order.
These may be the most comfortable pair of dr. Liza shoes yet. The wides are extra wide at the toe box and have a slightly higher vamp so that they don’t bother bunions or hammer toes. If you have a narrow heel you can also get the matching ankle strap so that your heels don’t pop out.
And because they arrived from Brazil in the wrong packaging I’m offering them at a lowered price of $150 and right in time for fall.
#TBT to last years Excellence Awards. It was such an honour to receive the Science + Technology award for designing the dr. Liza pump
It's a 21st-century reality that kids as young as 4 and 5 are developing poor posture due to too much time using tech. I visited CTV Morning Live Calgary with my sweethear to share some tips and tricks for getting your little ones to create good posture habits from the start.
Dr. Liza Egbogah is a Myofascial Release expert, Manual Osteopath and Chiropractor in downtown Toronto. She specializes in aesthetic and emotional trauma fascial release and is clinic director of the[fix], downtown Toronto's boutique osteopathy and myofascial release clinic and founder of dr LIZA shoes, designer dress shoes that feel and function like sneakers. Dr. Liza is renowned for her innovative treatment protocols and boasts a long roster of celebrities and business leaders. She is a sought after fascia and posture expert and is a regular media contributor.
