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Shoulder & Upper Back: August 28

It’s Saturday! Scream with me…..Yes!!!! And even more impressive is the fact that you are here. You have decided to make a self improving decision by logging in. This is half the battle. Now that you are logged in, all you have to do is press play. When your joint health is optimal pressing play in life is that much easier. Be in a constant state of play, not pause or stop. Let’s go!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We have some great muscle release, stretch, and activation work today! We are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for the front of your shoulders including your serratus anterior, pecs, and lat muscles. We are then working on end-range stretch isometrics to stretch out and activate the muscles we just stretched out. The key is to get as deep into this stretch as possible without pain, and then activate these muscles. If you have any pain, don’t go as deep into the stretch. We are finishing up with a stretch/activation movement for your upper back. The key with this one is to focus and concentration. Put your “brain” into these muscles and squeeze.

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Upper Back & Wrists: August 27

With all of the technology most of us spend hours on everyday, wrist health is very important. This is another area that is often forgotten and neglected until it is too late, and then Bam!, carpal tunnel syndrome or another wrists issue develops. Today we are going to stretch, and work on activating all of the muscles around your wrists and upper back.

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back, and wrists. We are starting out with a joint mobilization and muscle activation to improve your upper back rotation. Focus on trying to keep both sides of the middle of your spine in contact with the foam roller the entire time while rotating. Next, we are working on a very effective stretch and activation for your upper back and core muscles. Focus on rotating as far as possible in each direction. Really put that extra effort in to this one. Next, we are working on moving your wrist through your absolute full range of motion. Try to move through every available pain free millimeter of range of motion that you have. We are finishing up with an end-range stretch isometric technique to stretch out and activate your wrist muscles. Make sure to stretch out your wrists as much as possible before activating your wrist muscles. It is important that you don’t have a pinching or wrist pain in the front of your wrists. If you do, don’t stretch your wrist out as much.

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Flow: August 26

Moving optimally includes being able to move through your full range of motion at every joint, in multiple planes of motion, and in multiple positions. This is why we vary the positions that we perform Movement Vault routines in. These different positions place a different demand and stimulus on the stabilizing muscles of your body. Today’s routine is focusing on standing rotation, which incorporates movement from your toes up to your head. Have fun!

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

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Full Body: August 25

We’ve got some effective full body range of motion activation techniques for you today! These movements are easy to just through the motions, no pun intended. I want you to do more than that though and really put your ultimate focus and effort in to each joint movement. This is the key with these movements. Have fun!

Equipment needed: 1. Padded Mat (optional). A shortie, but a goodie today! Today we are working on the flexibility, mobility, and stability of your entire body. Each movement today is all about range of motion and activation. You goal is to put as much focus and concentration with each movement. Try to take each of your joints through it’s absolute full range of motion. If you have pain in a specific range of motion, you should avoid this range, and just move through your pain free range.

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Hips, Back & Shoulders: August 24

What do you get when you have a joint that doesn’t move and work like it should? You get wear and tear on that joint as well as other joints having to compensate for the joint that isn’t moving well. This is the cycle that unfortunately usually leads to pain and injury at some point down the line. So what do you do? You’re doing it! Make sure all of your joints are moving and functioning at their optimum level. This takes consistency and precise joint work. You’ve got this, have fun!

Equipment needed: 1. Padded Mat (optional). We have a variety of mobility goodness for your body today! We are working on your flexibility, mobility, and stability of hips, back, and shoulders.

We are starting off with an end-range stretch isometric technique to stretch out and activate your hip adductor muscles, which are the muscles located on your inner thigh/ groin. Focus on keeping your leg straight as you push your hips back. Once you are as deep into the stretch as possible, contract your adductor muscles by digging your heel into the ground. Next we are working on segmented cat camels. Yep, again! This is one of the best movements you can do for your entire back. Focus on making a wave of movement up and down your spine, moving one vertebrae at a time. We are finishing up with a shoulder activation movement for your shoulders. Focus on keeping your arms as high possible in each position.

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Hips & Low Back: August 23

Monday, Monday! Your hips are going to love you after this routine. We’ve got a great 1-2 punch for your hip flexors and hip rotators. Your almighty hip flexors are a hidden culprit for a lot of people with low back and knee pain. If this is you, this routine is for you!

Equipment needed: 1. Padded Mat. It’s time to get your hip flexors “unstuck!” Today we are working on the flexibility, mobility, and stability of your hips and low back.

We are starting off with an end-range stretch isometric technique for your hip flexors, and hamstrings. Think about dragging your knee forward on the ground as you contract your hip flexors while they are maximally stretched out. Next we are working on 90/90 hover activations. This is a challenging, but very effective stretch and activation technique for your hip internal and external rotation. Remember to keep your core engaged. We are finishing up with side bend holds. Focus on stretching out one side of your low back/body, while activating the other side.

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Flow: August 22

We’ve got some great rotational range of motion exploration in today’s flow routine. Exploration is a movement pattern that so many of us lack in our day to day lives and/or workouts. This can lead to being “weak” and “vulnerable” when rotating and can lead to pain and injury. We are going to future-proof your rotational mobility today. Have fun!

Equipment needed: 1) Padded Mat

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Shoulders & Upper Back: August 21

Happy Saturday! Give yourself a huge high five for giving your body what it needs on this Saturday. No excuses right. And you are no exception. Big props to you as you start your weekend. Have fun!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders, specifically your serratus anterior, deltoid, rotator cuff, and lat muscles and your entire spine.

We are starting off with a muscle / fascia release technique for the front of your shoulders, specifically your serratus anterior. Next we are working on an activation movement that targets both sides of your shoulders. Next, we are stretching out and activating your shoulder with end-range stretch isometrics. This technique will help you improve your shoulder flexion mobility aka bringing your arms above your head. We are finishing up with spine circles, which are one of the best movements you can do for your back. You will be stretching out and activating your entire spine.

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Feet & Hips: August 20

What do you spend all day on, that gets abused day in and day out, whether you realize it or not? Your feet! Your feet are the pillars and foundation for your movement. Your feet need to be mobile yet rigid. I always say it all starts at your big toe. Have a great session today!

Equipment needed: 1. Mobility ball or lacrosse ball 2. Something to put your big toe up against such as the corner of a wall, piece of furniture, or box. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your feet and hips.

We have a saying at Movement Vault, “Don’t skip feet day.” Your foot mobility is as important, if not more important than any other area of your body. We are starting off with a muscle/fascia release technique for your plantar fascia and the muscles on the bottom of your foot. Next, we are working on your big toe end-range stretch isometrics. The key is to stretch out your big toe as much as possible before contracting your muscles. Finally, we are finishing up with an end-range stretch technique for your inner thigh muscles aka your adductor muscles.

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Flow: August 19

Thursdays are all about the flows here at Movement Vault. We will be moving your joints, ligaments, muscles, and fascia through various ranges of motion in various positions. Quality and variety of movement is key. Have fun!

Equipment needed: 1. Padded Mat

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Hips, Shoulders & Back: August 18

You are crushing it! How many days in a row is this? Do you have a Movement Vault streak going? Keep it up. Consistently performing effective techniques is the key to long term improvement. We’ve got the effective techniques and program handled for you, it’s up to you to take care of the consistency. You’ve got this!

Equipment needed: We try to keep the equipment needed in our routines to a minimum, with that said today you will need 1. PVC pipe, or broom stick, or foam roller, or something else to hold on to for balance. 2. Box, or bench, or coach. You basically need something to put your leg on top of, like in the picture above. 3. Padded Mat (optional).

Today we are working on the flexibility, mobility, and stability of your hips, shoulders, and back. We are starting off with an end-range isometric technique that stretches out and activates your hamstring muscles, which are located on the back of your upper leg. Make sure to get into your maximal stretch and then drive your leg down into the box. Next, we are using a similar technique, but for the outside / front of your shoulders. The muscles that are being actively stretched out include your rotator cuff and lat muscles. We are finishing up with an upper back aka thoracic spine activation movement. Do you best to contract your upper back muscles as much as possible.

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Neck & Shoulders: August 17

Tuesday is coming in hot! 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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