In this class with Tina Sferra…

Create your life by design, not by default of gravity. Envision your dream of health and wellness. We all need to preserve movement function to live an independent, productive, happy, healthy life and participate in life abundantly. Understand Rehabilitation and Wellness through the eyes of an Osteopathic Physical Therapist who has a background as a dancer and Pilates Instructor.

Read about this class:

In a compelling presentation, Tina Sferra, a seasoned physical therapist specializing in dance medicine and sports rehabilitation, shared her insights on the importance of movement for injury prevention, healing, and overall vitality. As a newly onboarded provider with GoldCare Health and Wellness, Tina brings a wealth of experience, passion, and a holistic approach to body mechanics and rehabilitation.

Why Movement Matters

Tina's core philosophy is simple yet powerful: Movement heals. More than just physical activity, intentional movement re-educates the body, builds strength, and prevents injury by refining neuromuscular patterns. According to Tina, understanding how your body moves and functions is key to living a healthy, independent, and abundant life.

Her mission focuses on "melting fascia, mobilizing bones, organizing systems, and educating neuromuscular patterns." This holistic approach integrates body, mind, and spirit to create balance and alignment.

Building Your Powerhouse: The Core Connection

Central to Tina's practice is the idea that the spine is the foundation of all movement. Quoting Joseph Pilates, she reminds us: "You are only as young as your spine." A healthy spine serves as the information superhighway of the body—supporting nerve function, organ performance, and overall vitality.

Tina emphasizes the importance of developing what she calls your "powerhouse." This involves:

• Proper posture: Simple adjustments like sitting upright and engaging the core can relieve strain and improve overall function.
• Spinal mobility: Daily range-of-motion exercises help maintain the spine's integrity.
• Muscle synergy: Balancing opposing muscle groups ensures that short, tight muscles don't inhibit strength development.

Innovative Methods in Practice

Tina draws from diverse disciplines, including:

• Pilates: A foundational tool for spinal alignment, core strengthening, and overall body integration.
• Craniosacral Therapy: A gentle technique that alleviates tension in the soft tissues surrounding the central nervous system.
• Progressive Ballet Technique (PBT): A training system using physio balls to enhance muscle memory and strengthen core stability.

In her private practice, Tina customizes treatment plans that blend these techniques for optimal results, whether her clients are elite athletes, dancers, or those recovering from injury.

Functional Movement for Everyday Life

Tina's practical approach shows that movement doesn’t need to be confined to the gym. Everyday environments provide ample opportunities for functional movement:

• At home: Use the kitchen counter for heel raises or practice chair poses at the bathroom sink.
• While waiting: Simple stretches or calf raises can be done while pumping gas.
• On the go: Use a small ball to release foot tension while traveling.

Her belief is that movement should be integrated naturally into daily routines, reinforcing the body’s ability to heal and function optimally.

Re-Engineering the Body Through Self-Care

Tina empowers individuals to take control of their physical well-being through:

• Self-myofascial release using tools like a small ball or foam roller.
• Postural correction during everyday activities such as sitting, driving, or working at a desk.
• Injury prevention strategies that focus on understanding body mechanics and alignment.

Her approach combines education and practical tools, teaching clients to recognize and address imbalances before they develop into injuries.

The Power of the Psoas: A Hidden Key to Health

A significant focus of Tina’s practice is on the psoas muscle, a deep-seated hip flexor that plays a vital role in posture and movement. Tightness in the psoas can contribute to lower back pain and postural imbalances.

Tina demonstrates how stretching the psoas, followed by activating the opposing hip extensors, can relieve tension and restore balance throughout the body—impacting everything from the jaw (TMJ) to the knees.

Accessible Movement Through Telehealth

With GoldCare, Tina offers telehealth consultations that make her expertise accessible from anywhere. Services include:

• Functional movement analysis
• Prescriptive exercises tailored to individual needs
• Trigger point release guidance for at-home recovery

Whether traveling, recovering from injury, or managing chronic discomfort, Tina’s methods provide clients with tools to maintain movement and functionality wherever they are.

Tina’s Top 5 Tips for Functional Movement

1. Understand a neutral spine: Learn how to align your pelvis and spine for optimal posture.
2. Recognize skeletal pulls: Identify how muscle imbalances can affect posture and function.
3. Redistribute load: Engage in exercises that balance tension and promote symmetry.
4. Prioritize quality over quantity: Focus on form and intention, not just repetitions.
5. Incorporate movement daily: Use your home environment creatively for exercises.

Movement for a Better Life

Tina’s message is clear: Create your life by design, not by default of gravity.

Through mindful movement, education, and body awareness, anyone can unlock greater freedom and functionality. Whether you’re recovering from injury, managing chronic pain, or simply aiming to improve your health, Tina Sferra’s approach empowers you to build strength from the inside out and participate in life fully and abundantly.