Joe Pelding: Advance Physical Therapy

 As of September 22, 2026

Home Exercise for Postural Restoration
https://advance-physicaltherapy.com/

. 
1. Supine: Hold Stomach flat 5 sec x 15 times each leg 2x day

2. Standing: Exhale, Ribs down, back flat against wall, knees slightly bent, 5 breaths, 5 sets, 2x day

3. Supine Hooklying   Object between legs, Hands on ribs, Breathe in nose out mouth, 
Hold out breath 3 sec on Right, Inhale move to left, Exhale, hold 3 secs, Repeat 5 x, 2x day.

4. 90/90 passive tilt with Wedge under hip and ball between knees

Breathe in nose out mouth, back goes to floor  5 Breaths 2x day

5. Sitting Ankle Stretch, move 1 foot back, press heel to floor, hold 3 sec, repeat with each foot 5x, 2x day

Quick Notes
1. Supine: Hold Stomach flat 5 sec x 15 times each leg 2x day

2. Standing, Exhale, Ribs down, back flat against wall, knees slightly bent, 5 breaths, 5 sets, 2x day
3. Supine Hooklying   Object between legs, Hands on ribs, Breathe in nose out mouth, 
4. 90/90 passive tilt with Wedge under hip and ball between knees
5. Sitting, Ankle Stretch, move foot back, press heel to floor, hold 3sec, repeat w/each foot 5x, 2x day

Chiropractor for the Soul

Chiropractor for the Soul: Day one of using Sarah's mourning routine.

Yesterday evening I spoke with Sarah (my 1st true love, in a previous century) about her morning routine. This morning she asked "Let me know if you feel or think any change that relates to the routine" This post is my way-too-complete response with pics and relevant context. The short answer is yes, but there was way too much going on to separate out any specific changes.

So here's the routine:

10-Minute Morning Routine

First thing upon waking

• Light & fresh air — 2 minutes

• Wake up without glasses.

• Open a window or go outside.
  Spend about 2 minutes in natural light and fresh air.

• Cold water
  Splash or apply cold water to wrists, face, and neck.

• Breathing — 3 minutes
  Inhale for 4 seconds, Hold for 2 seconds, Exhale for 6 seconds.

• Write a few simple words
  Best outcome of the day, What I’m looking forward to, What I’m grateful for or appreciate.
  Note: It’s important to keep the past century’s technology alive. Pencil and paper are great for our nervous and intellectual systems .

• Movement — 2 minutes
  Do light aerobic movement to get the heart and body moving

• Relax. Enjoy the day.

I accomplished most of it, but was rushed because I was committed to picking up a mutual friend (we all met and spent a lot of time together in high school) for breakfast and then taking him to the train station.

Old Friends at Elmo's Diner

As example of completing one of the morning's activities, I made the 3 simple journal entries (hand written) in a journal I had not touched in over two years. One readily identifiable "change" as a result of implementing the routine. 

The Journal

The Journal Entry

One the way into breakfast I was struck by this beautify tree (probably a Japanese variegated privet, based on after breakfast research). I have recently often  been struck with nature's beauty.

Wow

I prepared myself for what may be the last face-to-face conversation with this more brother than friend by donning my new favorite T-Shit. My companion Rory is a Standard Poodle and my son is a drummer.

Ready for anything

My friend/brother has been in a full alcoholic fugue for longer that anyone can remember. It is taking an irresistible toll on his body and mind. I think of him as a brother because I love him in spite of his lack of ability to hold up his end of a true friendship.

The day wound down with a lecture/demonstration from Lee Lawrence. He is a local phenomenon that defies categorization. After a near death experience in 1997, he diverged from being a tax lawyer when he discovered he could viscerally feel and interact with other's souls. He went back to school in psychology, neurology and many other scientific disciplines to try and understand what he was experiencing. Hence my title for this note:  Chiropractor for the Soul. He experience's his subject's life altering experience and then adjusts their stored trauma haptically. Needs to be seen and better yet, experience, to even begin to understand.

SALON: "Depth Psychology and the Human Soul in These Changing Times", by Lee Lawrence

https://www.jungnc.org/event-details/salon-depth-psychology-and-the-human-soul-in-these-changing-times-by-lee-lawrence

So that was my day, mostly. Changed by the morning routine...definitely but unquantifiably.

Sarah's 10 Minute Morning Routine + Mine

Sarah's 10-Minute Morning Routine +David's

First thing upon waking (Rise Early)

• Make Bed

• M-F Sacred Path Group Meditation 6:00a

• Light & fresh air — 2 minutes

• Wake up without glasses.

• Open a window or go outside.
  Spend about 2 minutes in natural light and fresh air.

• Cold water
  Splash or apply cold water to wrists, face, and neck.

• Breathing — 3 minutes
  Inhale for 4 seconds, Hold for 2 seconds, Exhale for 6 seconds.

• Toltec Way

• Write a few simple words
  Best outcome of the day, What I’m looking forward to, What I’m grateful for or appreciate.
  Note: It’s important to keep the past century’s technology alive. Pencil and paper are great for our nervous and intellectual systems .

• Movement — 2 minutes
  Do light aerobic movement to get the heart and body moving
  Include Physical Therapy as appropriate

• Play guitar

• Relax. Enjoy the day.

 

1st Entry in Burton 6.0

Burton 6.0

This is my first entry into Burton 6.0, which is the next phase of my life — one that is hopefully going to involve a lot of traveling and other things.

I'm actually using ChatGPT to help with this process. If that makes you abhorrent to this whole communication, so be it.

But where I am right now is feeling really good about life.

I haven't solved all my problems, but I have narrowed the gap between the way the world is and the way I think it should be.

In the past, I've spent a lot of time living in that very large space between the two — with a lot of frustration.

So I'm letting a lot of that go, and I'm forging ahead.

I'm planning on going into actual retirement. Right now I'm still working — sort of working — but I want to travel a lot more, spend more time in nature, ride the motorcycle, and do other things that I actually want to do.

So this is the beginning of Burton 6.0.

My first entry.

Let's see how it goes.

                                                 AI Vision of My Go Forward Plan

Brief explanation, more to come: This is me on a Can-Am Ryker 900 Rally. My dog companion, Rory, is riding on the back on a K9 Moto COCKPIT  (inspired by Jess Stone and her German Shepard).

Random thoughts inspiring the creation of this new blog:  A few recent events feel worth noting here, even if I'm not sure what they all mean yet. The death of my close friend Fred Menendez, who I've known for forty or fifty years, brought home how short life is. At the same time, I'm on the edge of what I hope is the next phase of my life: actually retiring, not just being officially retired. For me, that means time in nature, traveling with my pickup, a three-wheeled motorcycle that I can't fall off, my dog, and a lot of open road. I had a day recently that I think of as a glimpse of Nirvana. Not perfect bliss, but a moment of narrowing the gap between reality as it is, and the way I think it should be. I've lived a lot in that gap, getting frustrated when things don't work. Lately, I've had moments of seeing that frustration as just something that's happening inside me, rather than the whole truth. And even if I can't stop the reaction, I don't have to live inside it. Then a small thing- After Fred died, I tried to reach someone from an old friend group I only knew as Maxwell. I "mistakenly" contacted a different Maxwell, someone I knew from The ManKind Project. I went to a meeting and that night happened to be a memorial for a member who had just died. I don't know if I'll re-engage deeply with the group, but the timing felt right, like one of those little markers on the path. My current moto borrowed from a series of novels, is "Journey Before Destination." I'm starting to think that fulfillment, happiness, even nirvana has less to do with arriving and much more to do with how I travel. 

Preview of upcoming perspectives:  

  

   

YouTube

      

Dave and Rory