170 episodes

If you’re ready to break up with all the things you’re doing that only give you temporary relief and learn how to get on the fast track to feeling amazing every single day (without it being overly complicated or unsustainable) - this show is for you. Whether it’s low back pain, sciatica, knee pain, arthritis, neck pain, TMJ, rotator cuff issues or shoulder pain - life without pain is 100% possible (no matter how old you are). Alexandra Ellis from AE Wellness teaches you how to use self-care and movement to stronger, more flexible and out of pain, ASAP.

The Body Nerd Show Alexandra Ellis

    • Health & Fitness
    • 4.9 • 74 Ratings

If you’re ready to break up with all the things you’re doing that only give you temporary relief and learn how to get on the fast track to feeling amazing every single day (without it being overly complicated or unsustainable) - this show is for you. Whether it’s low back pain, sciatica, knee pain, arthritis, neck pain, TMJ, rotator cuff issues or shoulder pain - life without pain is 100% possible (no matter how old you are). Alexandra Ellis from AE Wellness teaches you how to use self-care and movement to stronger, more flexible and out of pain, ASAP.

    What is Hypermobility?

    What is Hypermobility?

    Being hypermobile usually puts you in one of two camps:
    you are incredibly bendy, excel at yoga and other stretchy things, and hardly ever feel the pull of a stretch everyone else complains about OR
    your body is super tight (and often painful) in some places because it’s trying to create the stability your joints lack I was a #1 for the longest time - and in the most amount of pain when I was at my most flexible.
    Hypermobility is a complex topic, with lots of evolving terminology, multiple related medical diagnoses, and new published research.
    And if you find that stretching isn’t relieving your pain, understanding hypermobility may be the key to moving better and feeling better.
    So if you think you might be hypermobile (or work with clients who are), then today’s episode is for you!
    You’ll learn:
    What it means to be hypermobile Different types of hypermobility on the spectrum Why adding strength training is the key to better joint stability (and less pain), especially if you’re living in a bendy body All the links: How to Find Neutral Spine [video] Functional Crawling Patterns Glute and Hamstring warmup The Beighton Score as a measure of generalised joint hypermobility (Rheumatology International) Diagnosis and Management of Hypermobility Spectrum Disorders in Primary Care (Journal of the American Board of Family Medicine) Muscle strength, muscle power and body composition in college-aged young women and men with Generalized Joint Hypermobility (PLOS ONE) 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/

    • 19 min
    Gut Massage and Lymphatic Drainage

    Gut Massage and Lymphatic Drainage

    When was the last time you massaged your guts? And if you’re thinking that sounds ridiculous - I agree.
    The first time I learned about abdominal massage during a yoga training, it seemed absolutely bizarre. But after committing to rolling out my stomach every day for a week, I noticed some changes.
    My lower back and overall digestion started feeling better (and my core work felt even more efficient).
    So what changed?
    Well, it ends up that the fluid in your body (called lymph) also loves a good massage - and abdominal massage is a great way to help it circulate.
    And while the lymphatic system is usually only brought up in times of illness or infection - keeping your lymph moving can help you move better and feel better overall.
    In today’s episode, you’ll learn:
    The anatomy of the lymphatic system (and why you should care) How movement affects lymphatic draining And how abdominal massage can be a key part of keeping your lymph moving All the links: How to do abdominal Massage [AE Wellness YouTube] A soft massage tool is advantageous for compressing deep soft tissue with low muscle tension: Therapeutic evidence for self-myofascial release Comparison of Manual Lymph Drainage Therapy and Connective Tissue Massage in Women With Fibromyalgia: A Randomized Controlled Trial Mobility Mastery Toolkit - 30 days of mobility workouts for more strength + flexibility Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
     

    • 21 min
    168 How to Avoid Muscle Soreness with Jack Martin

    168 How to Avoid Muscle Soreness with Jack Martin

    When it comes to soreness, is there really a difference between foam rollers, massage guns, and therapy balls? Does the timing (aka pre-workout or after) matter?
    Today I’m joined by coach educator and sports science consultant, Jack Martin. Jack is currently a postgraduate student studying for his master's degree in sports and exercise science at the University of Winchester in England.
    He’s a genius when it comes to breaking down scientific research jargon into practical (and applicable) information we can actually use.
    His best piece of advice? Even though there are some differences in the type of tool you use, length of application, and when you do it, Jack says the most important thing is “to just get started”.
    So if you have a stack of mobility tools staring at you (slightly dusty) from the corner, and you’re not sure which one to grab? Then today's episode will help dispel some myths so you can get started.
    You’ll learn:
    What causes soreness and research-backed ways to lessen the effects of delayed onset muscle soreness (DOMS) The difference between massage guns and foam rollers How much you actually need to roll to feel a benefit All the links: SportingTheory UK - Jack’s website Read Jack’s latest publications and more on LinkedIn Shop Massage Guns www.aewellness.com/massagegun 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/

    • 39 min
    Scar Tissue

    Scar Tissue

    Scar tissue is pretty cool when you think about it. Your body has a built-in mechanism to repair and stitch itself back together after injury (or surgery). But scar tissue isn’t anything like regular tissue. And that difference (and stiffness!) can be related to why you’re feeling so stiff after surgery.
    So if you’ve had surgery recently, or it’s been years - and movement still feels like a challenge, especially around your scar?
    Then today’s episode is for you!
    You’ll learn about:
    The different types of scars and how they form Why scar tissue might be the cause of post-surgical sensitivity and pain How to keep your scar tissue healthy and mobile All the links: A Prospective study for effect of wound or scar tissue massage after thyroidectomy on neck discomfort and voice change (Iraq Medical Journal Is massage an effective intervention in the management of post-operative scarring? A scoping review. (Journal of Hand Therapy, 2022) Scar massage for hypertrophic burns and scarring—a systematic review (Burns, 2018) 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
     

    • 17 min
    Flexibility - is stretching the best option?

    Flexibility - is stretching the best option?

    Stretching can be very polarizing. Some people love it - and some people hate it. Those of us who have some inherent bendiness often end up in a yoga class while others, who feel as stiff as the Tin Man, avoid stretching classes at all costs.
    But why is there such a focus on flexibility? Should it even be a goal? Does it actually have an effect on health and performance?
    And the most important question - is stretching the best way to improve flexibility?
    In today’s episode, I’m covering all things flexibility - including...
    How to improve your overall flexibility What your nervous system has to do with muscle tension And why you want to choose strengthening over stretching on your path to becoming flexible (and pain-free) All the links: 30 days to more strength + flexibility with the Mobility Mastery Toolkit Functional crawling patterns (AE Wellness YouTube) Wrist and forearm massage (AE Wellness YouTube) Hip CARs (AE Wellness YouTube) A Comparison of the Immediate Effect of Swedish Massage vs Passive Stretching on Range of Motion in Overhead Athletes (Asian Journal of Kinesiology) Ylinen, Jari, et al. "Effect of long-term neck muscle training on pressure pain threshold: a randomized controlled trial." European Journal of Pain 9.6 (2005): 673-681.APA Ylinen, Jari J., et al. "Effects of twelve-month strength training subsequent to twelve-month stretching exercise in treatment of chronic neck pain." *The Journal of Strength & Conditioning Research* 20.2 (2006): 304-308. Stretching versus strength training in lengthened position in subjects with tight hamstring muscles: A randomized controlled trial (Manual Therapy) Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/

    • 20 min
    Foot Pain with Holly Middleton

    Foot Pain with Holly Middleton

    Foot pain is about more than just your feet. From flat feet, plantar fasciitis, heel pain, and more - the focus is often right where it hurts. But if you’ve been here for a while you know that where it hurts is not the issue!
    On today’s episode, I’m joined by Holly Middleton, a former competitive dancer turned movement coach and physiotherapy assistant with a PhD in biology.
    So whether you have foot pain or just want to optimize your health from the ground up, today’s episode is for you.
    You’ll learn:
    Why foot pain is more than just your feet Why overpronation isn’t as bad as shoe companies want you to think How to build a stronger foundation through your feet All the links: Holly’s website: www.flowmovement.ca Holly on IG @flowmovementtherapy Leguano Barefoot Shoes Vivobarefoot Shoes and Boots Find an Anatomy in Motion Practitioner near you - https://findingcentre.co.uk/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/

    • 39 min

Customer Reviews

4.9 out of 5
74 Ratings

74 Ratings

PKlty ,

Love this show

I just found Alex on TikTok and am so grateful for all the knowledge she’s sharing. It’s been helping me be more conscious about my posture and help with pain. Her podcast is amazing. Thank you for sharing so much with the world!!!

anneslatts ,

Great accessible information

I just discovered The Body Nerd Show and am learning so much about my body. Good information and motivation.

rltowne ,

Workout Consistency A+

This was a great podcast about Workouts & Consistency! My weakness is consistency and this will help me tremendously!

These podcast are eye opening and extremely helpful for me. Thank you for sharing such important and useful information.

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