Contact and Comments

For comments, corrections, improvements, general information etc.

Rochelle’s email:



20 Responses to Contact and Comments

  1. Wendy says:

    Hello, TY for this amazing info.. I am interested to know if there is an actul DVD that shows all these exercises? Also are there any PTs that do these in Southern California..I am in Orange county between LA and San Diego…any where near here is good. God Bless yu for your work

    • Rochelle says:

      Hi Wendy,

      For some reason your message did not reach my email inbox, so sorry a little late answering.

      Unfortunately I don’t have a DVD of the exercises. Also I don’t know any PTs in Orange County who could help you for sure, even though I live there myself and that is where I had 6 courses of PT that mostly didn’t help. The PT who showed me the Fix the Shoulder Blade exercise and did a stretching exercise for my chest, works across from Los Alamitos hospital, but even he didn’t realize the significance for my neck or posture situation or how to really teach the exercises so I could recover. But he is the best PT I’ve been to, perhaps because he works directly for a excellent group orthopedic practice. If you are interested I will get you his phone number. (email me at Perhaps if you emphasize that you need posture correction it will go better. If you are not in as poor shape as I was (any exercises using my arms were impossible because of neck spasms), you will probably do better than I did.


  2. hope daly says:

    I’m not sure if youre still reading messages but I’ve been reading your really useful site and am wondering if youve ever heard of Ehlers Danlos Syndrome (EDS)?. Its an underdiagnosed genetic disorder of connective tissue and you kind of fit the profile from the info and pictures on here so I thought I’d mention it in case its useful information for you. The posture correction and external feedback stuff like mirrors/video is part of self management for EDS but I’ve never seen such a clear explanation of the muscles groups and the whys of postural exercises as youve done here so thanks for this.

    • Rochelle says:

      Hello Hope,

      I just saw your comment and for some reason it never reached my email inbox. But yes, I have heard of Ehlers Danlos Syndrome. In fact, EDS patients seem to have food and environmental intolerances similar to those with mast cell activation disorders, an illness I’m struggling with currently. Also some EDS patients have delayed stomach emptying (gastroparesis), which I developed after a severe stomach virus infection, but recovered from. However, I don’t have the joint or skin laxity, so probably don’t have EDS.
      Very interesting that mirrors are used for self-management of EDS. I’ll look into that.

      Thanks for the information,


  3. Myron says:

    Thank you for putting this website together and sharing it. It has given me useful information and most importantly, hope. Using Foundation Training, a good physiotherapist, diligent posture modification, and changing my work postures (sitting and standing) throughout the day; I have been able to significantly reduce my pain and discomfort. I am now toying with getting back into marathons again. Thank you!! You diagrams and pictures are very helpful.

  4. Sallie says:

    Thank you for this detailed and informative website. I’ve been battling with shoulder/neck pain for over 10 years, since high school. I hope to begin using this information to improve my horrible posture! I have never been helped by the many doctors and PTs that I’ve seen, who could not see past the symptoms on my chart.

  5. Christina Sauer says:

    Great website and great information. Simple and easy to understand. Thank you for the great illustrations. I teach Pilates and love a refreshing look to important principles for posture, core strength and especially shoulder stabilization and mobility.

  6. Lynn says:

    I just wanted to thank you for this web page. Ihave been suffering from neck spasms and upper and lower back issues for years..This past July, I had shouler surgery done for a rotator cuff tear and three labral tears. I have never nor has any dr. put all these symptoms together untill now.Thank you…My posture is terrible. Foward shoulders, and forward head also. Never thought it was that bad till I started pt. for the surgery. My neck and upper back are holding me back from progressing, because everything is so tight..I’m working on both issues now. Thank you…..

  7. Cheryl says:

    Gratitude and congratulations on this well-written description of your healing journey.
    It’s also taken me years to understand what good posture entails, to experience the muscular aliveness, the fascial connectivity and ease in living that each day.
    May all beings experience dynamic peace in their bodies *

  8. Someone says:

    On the page:
    the following text is given:-

    “If lots of pushing exercises are done like push-ups or bench presses, or lifting up exercises like the front/lateral raises, also do pulling down exercises like lat pull downs or try pull ups/chin ups.”

    But lats pull downs, pulls ups, chin ups all target the latimus dorsi muscle which is a strong internal rotator of the shoulder. Better exercises would be like reverse flys, face pulls other external rotation exercises. Exercises for serratus anterior and lowers traps are also needed.

  9. Nandor says:

    Great work, very well researched and interesting. I am about to start your routines, as soon as my most recent “pinch” heals a little. Sadly, I’ve been struggling with these spasms for years (despite competitive sports and some gymnastics) and somehow I always assumed it was weakness of the rhomboids however the picture you paint is far more complete. Will check back regularly to your website, hope you keep adding more.

  10. Jason says:

    I stumbled upon your website while looking for the cause of my chronic neck pain(which had been intensifying). After reading a couple of pages I realized that it is a posture issue. I’m a pretty muscular guy, 5’6 200lb with low body fat but with overdeveloped chest and upper trap muscles. I ad some concerns about my posture for years but never really took the time to correct it. Now that I’m at the point where I’m having intense shoulder, neck, upper and lower back pain, I can hardly do any type of weight training and losing my gains! I know what I have to do now, and thanks to your website I have a better understanding of the problem, and step by step guidance on how to correct the condition.
    I’ve bookmarked as my homepage. Thank you for sharing, it is much appreciated.

  11. Richie says:

    Try the Manubrium Lift as well as everything on this website. is by far one of the best sites out there for posture correction. In multiple sections there is the important point of lifting the chest. I found this additional graphic really helpful in providing another way to think about lifting the chest. It’s called the “Manubrium Lift”. Sometimes just seeing a visual graphic can provide the brain-muscle connection that has been missing for so long and give you the “Ah-Ha” moment. Some people (i.e. me) lift their chest but let the bottom of their rib-cage flare forward and/or out. This video helped me in that aspect
    Manubrium Lift Graphic –

  12. Juls says:

    I have just been diagnosed with TOS and I have been told surgery is the next step as ongoing physio only gives limited relief.
    I was so bad that I would have very frightening ‘turns’ daily so decided to try and solve the problem myself.
    I have to say that Pilates has not solved the problem but has definitely helped me personally.
    I hope this may help someone

  13. nav says:

    I live in the Bay Area, CA. Do you a PT that can help me with these exercises?
    I suffer from neck pain and I am almost 100% sure it’s due to bad posture. I usually sit for 7-8 hours a day behind the computer. I’ve been to chiropractic, orthopedics m and PT none of them have been helpful.

    • Rochelle says:


      Sorry don’t know anyone good in the Bay Area. But if you get a prescription for physical therapy that specifically targets posture correction, scapular mechanics and upper or lower trapezius dominance (if present) that may help focus the goals of your physical therapy sessions. Upper trap dominance manifests as tightness and soreness of the back of the neck and the triangle of muscle between neck and top of the shoulder. Upper trap dominance is often accompanied by soreness along the sides of the neck due to tight levator scapula, another muscle that suspends the shoulder blades from the neck and becomes over-activated when the lower traps are too weak to anchor the shoulder blades to the lower thoracic spine. Upper trap dominance is a very common cause of neck pain and is generally caused by long term poor posture especially during sitting. Lower trap dominance usually occurs with depressed shoulders and can cause neck pain also, but from the overstretched upper trapezius; this pain and may be relieved by raising and supporting the elbows with a book or something similar while sitting at a desk. In lower trap dominance the shoulders are too low and upper trapezius needs to be strengthened and shortened, while lower trap is too short and needs to be stretched. These are things that a good PT needs to evaluate. You can facilitate the process by getting a specific prescription from your doctor. (At least I hope it’s possible to get a specific prescription!)

      If you have one side of the neck worse than the other, then you may have a head tilt. Most people tend to tilt their heads to one side or the other, which unbalances the head and overworks one side of the neck more than the other. If the head tilt is to the same side as a low shoulder then stretching the torso on that side with a lateral torso bend to the opposite side can raise the shoulder and help correct the head tilt.

      Hope this helps,

      Rochelle Cocco

      • nav says:

        Hi Rochelle,

        thank you for the thorough response. My neck pain is present at the back and sides ( I have trouble turning my head to each side as well). There is always some soreness and tightness in the back of my neck and shoulders. The best way I could describe: it almost feels like my neck muscles are too weak and can’t hold up my head during the day.When I tilt my head up it gets a bit better. Do you a youtube channel that demonstrates these exercises you have on your website?

        Thank You again.

  14. Rochelle says:

    Hi Nav,

    I do not have a youtube channel or other video. Instructions for the exercises are on the website.
    It sounds to me like you’ve had neck pain for quite a while, and most likely the cause is a posture problem.
    If you like, please email me directly at for further advice. Please remember to confirm any advice I might give with a medical or exercise professional because I am neither of those.


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