In this engaging wellness talk, physical therapist Tina Sferra shares how proper spinal alignment can improve movement, reduce pain, and enhance daily life. With practical exercises and clear guidance, she explains how mindset, education, and consistency create a strong foundation for lasting wellness—from the inside out.

Our physical therapist and Pilates instructor Tina Sferra shared a powerful message: The spine is the center of it all. With over 25 years of experience in orthopedic and dance medicine, Tina brings a vibrant and practical perspective to the mechanics of movement—and why spinal alignment is key to overall health.

Her mission? To help people reengineer their bodies and become the best version of themselves through mindful movement, education, and consistency.

Why Spinal Alignment Matters

Spinal health affects every aspect of life—from walking and lifting to breathing and balance. “Your spine is your information superhighway,” Tina explains. It connects brain and body and influences not just the musculoskeletal system, but also the nervous, endocrine, lymphatic, and cardiovascular systems.

Tina's class was built around a simple principle: Align your spine to feel fine. And alignment starts with awareness.

The 3 Pillars of Success

To build a stronger, pain-free body, Tina outlines three core pillars:

• Mindset: Your thoughts, habits, and belief systems shape how you move. A positive mindset creates better outcomes.
• Education: Understanding your structure—bones, muscles, joints—accelerates healing and improves movement.
• Discipline: Consistent, mindful practice forms new neuromotor patterns and keeps the body functioning well.

Rewire. Realign. Repeat.

Training the body starts in the mind. Tina emphasizes that motor patterns—how you move—are built through repetition. These patterns begin as conscious actions and gradually become second nature.

Think of it as “rewiring” your body. Just like we learn to stop at a red light without thinking, we can also learn to sit upright, walk tall, and move with precision—automatically.

Everyday Movement, Reimagined

Tina introduced practical exercises that anyone can do throughout the day:

• Seated cues: Rock your pelvis forward, lift your ribcage, anchor your shoulders, and pull your abs in.
• Spinal movements: Daily flexion, extension, side bending, and rotation are essential—but should be done with care and attention.
• Neutral spine: Learn how to identify and maintain a neutral spine in sitting, standing, and lying down to build awareness and restore natural curves.

Even walking becomes a powerful posture reset when done mindfully.

Your Powerhouse: The Core Reimagined

Tina explained the anatomy of the powerhouse—the deep core muscles that form your body’s natural suspension system. At the center is the transverse abdominis, a muscle that wraps around your trunk like a corset. Activating this muscle protects the spine, supports organs, and builds strength from the inside out.

Pilates-based exercises like the single knee stretch and single leg stretch train this muscle while improving alignment and coordination.

Repetition That Matters

Forget endless reps at the gym. True repetition is about quality, not quantity. Tina urges participants to focus on repeating smart movements—small, intentional actions that are aligned and balanced.

“Less is more,” she says. One clean movement teaches your body more than ten sloppy ones. Repeating correct patterns helps prune and strengthen the brain-body pathways that support lifelong mobility.

The Bigger Picture: Treat the Body Like a Temple

Tina weaves spiritual wisdom throughout the class, grounding her message in both science and scripture. She reminds us that the body is a temple of the Holy Spirit (1 Corinthians 6:19) and encourages each participant to speak life, take care of the body, and move with purpose.

Ready to Take Action?

Tina offers two ways to go deeper:

• Private Sessions: Functional movement analysis, injury prevention, and personalized exercises.
• Group Classes (coming soon): Pilates mat, physio ball workouts, and movement-focused classes designed to restore function and strength.

Sample topics include:

• Intro to Pilates Mat (Beginners)
• Functional Spine Alignment
• Standing Bathroom Counter Stretches
• Kitchen Counter Balance & Lower Body Strength

Final Thought: Movement Heals

At the heart of Tina’s message is a simple, powerful truth: Movement heals. Align your spine, refine your form, and you’ll unlock better function, fitness, and confidence in every part of life.