top of page

I recently launched a You Tube Channel 

Over 40 years of teaching and writing about the somatic movement therapies, I've developed a wide-range of material on the body-mind therapies, especially somatic exercises to improve overall health. I'm a generalists with a broad range of psycho-physical-physiological knowledge.

I'm also a geek girl, who looks for the scientific underpinnings of everything having to do with the body and mind therapies, and to this end, I've collected a plethora of factoids to share with you, starting with practical exercises for a pain-free posture


Pain-Free Posture Home-Study Course
with Mary Ann Foster

Guaranteed, if you put in the time and effort, you will finish this course feeling better than when you started, in body, mind, and spirit!

Block lady_Deb Comp [2] plumb.png
Oblique exercise copy.jpg

Welcome to “Pain-Free Posture” a home study course for people with active lifestyles who want to keep them. This practical, research-based course based on core stabilization applications and movement programs proven to get results! There are many benefits you can receive from this course, it will show you how to heal your body postural strain, pain, and repetitive injury. It can helps you improve overall spinal joint and muscle patterns to move better and avoid injury.

Think of this course like a user’s guide to the body, a road map to better ways to sit, stand, walk, and do about any activity. It has helped thousands of students to alleviate aches and pain from chronic muscular tensions, poor postures, and unexpected movement injuries. It can also help you survive a sit-down job, which is very important because sitting is the new smoking in its effect on quality of life. Pain-free posture is crucial for office workers, especially those suffering from zoom butt coupled with computer neck.

This course balances cognitive and experiential approaches, so that your very own body becomes your learning laboratory. You get to learn about your anatomy while reprogramming your body for better posture and performance.


You can apply this material to improve everything you do that involves body movement, to improve performance in any sport, dance, or physical activity you’re passionate about. Guaranteed, if you put in the time and effort, you’ll finish this course feeling better than when you started, on all levels!

Each lesson comes with

  • an illustrated booklet (average 18-22 pages) that you can download

  • 6 months of online access to a video library demonstrating the exercises 


1   Optimal Posture and Joint Neutral

2  Postural Muscle Activation and Breathing

             coming soon

3   Abdominal Muscles in 3 Layers

4   Intrinsic Lumbar Muscles 

5   Intrinsic Neck Muscles  

6   Scapula Neutral and Shoulder Balance

CoreMs_Label_ AntDiagView.jpg
MAF portrait.jpg

about the author

Mary Ann Foster has been teaching therapeutic posture and movement exercises since 1983. She has taught diverse populations, including children and seniors. She has extensive training in somatic movement therapies (including dance, Laban movement analysis and certifications in Rolfing movement and Body-Mind Centering). She has taught kinesiology and movement/body mechanics classes for massage therapy  programs for 30 years, has written two textbooks seminal textbooks and penned many columns on these topics for massage and bodywork magazine, and has been a national presenter for health professionals who specialize in manual therapy and exercise science. Until the pandemic hit, Mary Ann ran a private practice she started in 1981, and since 2011 has specialized in bodywork and kinesiology-based movement courses for circus performers and aerial dancers. 

Mailing List Sign Up
bottom of page