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Shoulders, Upper Back & Wrists: February 17

Welcome back, your body loves for giving it exactly what it needs to perform and feel your best! Do you have text shoulders and text upper back aka computer shoulders and computer upper back? What does this look like you are wondering? This looks like most people today, a rounded and hunched upper back and shoulders rounding forward. We are going to improve this text/computer permanent posture position. It’s time to give your shoulders and upper back joints and muscles the love that they need!

Equipment needed: 1. Padded Mat (optional). It’s time to open up the front of your shoulders! Today we are working on the flexibility, mobility, and stability of the shoulders, t-spine aka your upper back and wrists.

We are starting off with an end-range stretch isometric technique for your pec muscles, which are the muscles located in the front of your shoulders/chest. Make sure you are as stretched out as possible, without pain, and then start to activate your muscles. Next we are working on a t-spine activation movement. Slowly lift one millimeter of your chest off of the mat at a time and then slowly lower back down. Finally, we are finishing up with a wrist full range of motion activation technique. Move your wrist in as big of a circle as possible, activating all of the muscles around your wrist.

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MV Mini- Hips, Shoulders & Back: February 16

You’ve been asking for it, so we are delivering. This is a sneak peak of our Movement Vault mini routines. Movement Vault mini’s are about 5 minutes long and are effective get and get out routines when you are short on time. We want to create routines for those times when you decide to skip your MV routine because you don’t have the time. Now, you have no excuses, everyone has 5 minutes. These mini routines will not be replacing our normal 10-20 minute routines, we will just be adding more and more options for you in the coming months. Let me know directly what you think of this MV mini routine by email grayson@movementvault.com, Instagram or Facebook @movementvault, or the chat widget in the bottom right corner.

Equipment needed: 1) Padded mat. Today we are working on the mobility, stability, and flexibility of your hips, shoulders, and back.

Today’s routine works from the sitting splits aka straddle position. Aim to keep your legs straight and as far away from each other as possible. You also want to keep both of your butt bones down on the ground the entire time. Keeping your midsection core muscles engaged by pulling your rib cage downward will help you stay stable and help you maintain a straight back.

We are starting off with an active stretch and muscle activation movement that targets your hips, low back, and shoulders. Think about making a “c” shape on one side of your body while contracting the muscles on the side of your midsection. The other side of your body will be being stretched out. Next we have a shoulder and shoulder blade active stretch and muscle activation technique. Focus on spreading your shoulder blades as far apart as possible in one direction and then squeezing them together as much as possible in the other. We are finishing up with an end-range stretch isometric active stretch for your inner thigh adductor muscles. Try to spread your legs as far away as possible before contracting your inner thigh muscles that are being stretched out.

Don’t forget to let me know what you thought about today’s MV mini routine. Do you want to see more MV mini’s? Do you like the longer routines? I want to hear everything and anything that is on your mind. Don’t hold back!

Flow: February 15

Bonus Flow Day! Have you heard the saying “Your body is your temple?” Well, do you want one of those crumbling abandoned temples, that are overgrown with plants or do you want the strongest, impenetrable, pristine, well maintained temple? I thought so! We are going to work toward that temple with today’s flow. Movement Vault gives you the bricks, you build the castle or in this case, temple. Keep up the consistency, your body thanks you for it!

Equipment needed: 1. Padded mat. Flow day, let’s go!

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Flow: February 14

Happy Valentine’s Day! Today is all about the love for those you love most, and your body. Today we are going to give your body the ultimate love routine, nourishing every joint in your body. Focus and concentrate as much as possible feeling and trying to move every joint through your absolute full range of motion. Sending you all the love today!

Equipment needed: 1. Padded mat. Today is a flow day!

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Hips & Back: February 13

Welcome back to another Movement Vault routine that will get your hips and back ready for anything. Did you know that when your hips are tight, they pull your pelvis and low back forward, which then impacts the alignment of the rest of your body above and below. This routine will help you “fix” your hip flexors today! We are digging deep in the Vault for this routine, so have fun and remember to breathe as the active hip flexor couch stretch can be intense.

Equipment Needed: 1) Mobility ball or lacrosse ball 2) Box, bench, coach, or wall to put your leg up against as shown in the image above 3) Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and upper back.

We are starting out with a muscle/fascia release for one of your hip flexor muscles called your tensor fascia latae aka TFL. This muscle is located on the side/front of your hip. Roll around on the mobility ball and explore for a little while as you will definitely know when you find it. Next we are working on the almighty active couch stretch. This stretch can be a beast, but for good reason. You have two position options for this stretch: 1. with your front knee on the ground, or 2. with your front foot on the ground. Which ever position is right for you, focus on keeping your midsection core muscles engaged which will help you maintain a straight back. Try not to arch your low back during this stretch. If you are arching your low back, decrease the amount you are stretching your hips. We are finishing up with a kneeling back stretch and activation called segmented cat camels. Performing this movement in the tall kneeling position is more challenging, so place your hands down on the ground if you need to.

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Neck & Shoulders: February 12

Yes, it is really Friday! And yes we’ve got another proactive body optimizing mobility routine for you. Today’a routine is all about the neck. I know what you are thinking “I don’t need to spend time on my neck. I need to work on my hips or shoulders.” You will be thanking me when you no longer have to wake up on a random morning and have to deal with a tight and painful neck for a week. Every joint in your body is just as important. Any weak joints in your body system can and usually does compromise your other joints. This is why we need to spend time on our necks from time to time. This is especially important with the amount of time most of you are spending hunched over your desk, phone, computer, or book. It’s time to give your neck some love!

Equipment needed: 1) Mobility ball or you can use your fingers. 2) Padded mat. Today we are working on the flexibility, mobility and stability of your neck and shoulders.

We are starting off with a muscle / fascia release for your scalene muscles, which are located on the side of your neck. You have the option to use a mobility ball or your fingers. Whatever you use, don’t be afraid of a little skin friction as this can be beneficial to your skin and fascia. Do not use so much friction that you break your skin however. Next we are working on a three-way neck stretch that targets all of the muscles around your neck. Start with a light to moderate amount of pull for these neck stretches. You do not want to pull extremely hard. Next up is a stretch and activation movement that can be tricky, but you can do it. You are focusing on flexing and extending your neck vertebrae one at a time. Think about making a wave of motion up and down your spine. Last up is a full range of motion activation technique for your shoulders. Your goal is to use every little bit of range of motion that you have. If you have pain anywhere in the range of motion, skip that part of the circle and move around it.

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Flow: February 11

A fantastic Thursday Flow Routine coming at you! We’ve got a flow routine that is exploring various ranges of motion in various positions. People often ask me, what is the best position to sit in, stand in, work in, be in, etc? The best position is the next position. The best position you can be in is a constantly varied position. It is all about moving your body in as many ways as possible as often as possible. You want to have an exceptional movement vocabulary. We are going to add some quality movement vocab to your repertoire today!

Flow day! Equipment needed: 1. Padded mat. Today is a flow day!

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Ankles & Hips: February 10

Every day counts! Great job for showing up today. Showing up is sometimes half the battle. We are not going to feel 100% everyday. That is just life as a human. On those days that we don’t feel 100%, just showing up and putting in a minimal effort will reap big gains in the big picture. With that said, if you are ever feeling run really run down, take an unplanned rest day if needed. Always listen to your body. Our bodies are smarter than we sometimes give them credit for. We are digging deep in the Vault for today’s routine!

Equipment needed: 1. Mobility ball or lacrosse ball. You can sub a foam roller if you don’t have a ball. 2. Padded Mat (optional) Today we are working on the flexibility, stability, and mobility of your ankles and hips.

We are starting off with a muscle / fascia release for your calf muscles, specifically your gastrocnemius and soleus muscles. Focus on putting as much press on to the ball to create about a moderate amount of discomfort. Next, we are working on an active stretch, also know as an end-range stretch isometric. Focus on keeping your heel on the ground while you stretch the back of your ankle and lower leg as much as possible. Next, stay in the stretch and start your contractions. Really focus as much as possible and feel the muscles on the front and back of your lower leg contracting while they are being stretched out. We are finishing up with a 90/90 transition active stretch flow. If you need to, place one or two hands down on the ground behind you for support. Keep your mid section core muscles engaged while just your hips move. Focus on driving your knees out away from each other the entire time.

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Hips & Low Back: February 9

Welcome back to another mobility packed session! Thanks for joining us -says your body. Tuesday Facts to think about: Did you know that in the US, 80% of the population will experience back pain at some point bad enough that they go in to see their primary care doctor. Thats a scary number! Even scarier, is that 90% of these 80% will experience low back pain at this level 2 or more times. EEEEE! Did you also know that almost 100% of back pain and injuries could have been avoided. Yes, virtually 100% could have beeb avoided. What causes most of these back pain cases? Lack of movement and tight muscles and joints aka poor mobility. This is no joke! So give yourself a huge high five for not being part of this statistic and being proactive with your mobility. My mission with Movement Vault is to decrease stats like this, one person at a time.

Today is all about the sitting splits aka straddle position. The sitting splits is a great position to work from and that is exactly what we will be doing today. And remember you get what you put in. It’s time to give it ultimate effort. Have fun!

Equipment needed: 1. Padded Mat (optional). A shortie, but a goodie today! Today we are working from the sitting splits aka straddle position. We are working on the flexibility, mobility, and stability of the hips, and core. The key with working from this position is to keep your core engaged throughout the entire routine. From here you can explore all of the different ranges of motion in each variation. This is a very bang for the buck routine. Get in, get mobile, and get out. Have fun!

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Upper Back & Shoulders: February 8

It’s Monday and you are about to feel and move that much more awesome! Your body thanks you for everything you for it, including your daily Movement Vault routine. If you are counting since the new year started, today marks day 38. Over half way through to the magical 66 days to create a new habit. Keep it up, you are doing amazing!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We’ve got a great upper body focused day today! We are working on the flexibility, mobility, and stability of your t-spine aka your upper back and shoulders.

We are starting off with a joint mobilization and activation technique for your upper back. This is a great movement for all of you that sit at desks and tend to have a rounded upper back posture. First key is to keep your abs engaged. Next, focus on activating and contracting the muscles that are in contact with the foam roller. The second movement for today is called scap taps. Your goal is to engage and activate all of your muscles around your scapula aka shoulder blade and shoulder. Fight to touch your opposite shoulder blade as far as you can. We are finishing up with a great shoulder range of motion and activation movement. Focus on keeping your arms as high as possible in each position.

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Flow: February 7

Badddaw! Welcome back for a Sunday Funday Movement Vault Flow Day! Sundays aren’t just for driving, cleaning, brunching, laundry, sports…they are also for some effective mobility goodness. Have fun with this routine and give yourself a huge high five after you finish.

Equipment needed: 1. Padded mat. Today is a flow day!

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Lateral (Side) Body: February 6

It’s time for the our contestant……________ ___________, come on down! Yep, that’s you! It’s time to give your joints, muscles, ligaments, tendons, fascia, nerves, and everything else that is encapsulated in your amazing body exactly what it needs. We aren’t going to spin the wheel today, but we do have a showcase showdown for your body focusing on the entire side of your body. For those that are very confused right now, that was a “The Price Is Right” reference. Have fun!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We’ve got a routine that is going to have the muscles and fascia on the side of your body feeling amazing! Today we are working on the flexibility, mobility, and stability of your lateral body aka your quadratus lumborum, obliques, lats, and posterior rotator cuff.

We are starting off with a muscle/fascia release for the muscles mentioned above. We are then moving on to a stretch and activation movement for the muscles and fascia located on the side of your upper body. Focus on contracting one side, while you stretch out the other side. We’ve got a great finisher today in the form of diagonal chop holds. Focus on twisting and reaching as far as possible in the up position and reaching down and squeezing your abs in the down position.

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