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Shoulders and Hips: July 16

Equipment needed: 1. Padded Mat. We have some great end-range stretch activation today! Today we are working on the flexibility, mobility, and stability of the shoulders and hips. We are starting off with an end-range stretch isometric to stretch out and activate the front of your shoulders and to increase shoulder extension. We are then working on a shoulder internal and external rotation activation movement. This will get all of your shoulders muscles firing. If you have any pain in these ranges of motion, go around the painful range, and stick to the pain-free range. We are finally finishing up with an end-range stretch isometrics technique for your adductors aka your inner thigh muscles. If you have any knee pain in this position, vary the angle that your knees are bent. Try for a little less or more knee bend.

You are crushing, we see you out there! Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Hips, Knees and Wrists: July 15

Equipment needed: 1. Foam Roller. If you don’t have a foam roller, you can substitute with a mobility ball 2. Box, bench, couch or wall. Something to put your back leg against for the active couch stretch. 3. Padded Mat. Today is a day that everyone needs for their hip flexors! Today we are working on the flexibility, mobility, and stability of your hip flexors and wrists.

We are starting of with a muscle/fascia release for your hip flexors. If you don’t have a foam roller, you can use a mobility ball. We are then moving on to couch stretch end-range isometrics. This is one of the best active stretches for your hip flexors. It can be challenging and uncomfortable, this is normal. With that said, if coming up to a full lunge is too difficult or challenging, leave your front knee down on the mat. Another key is to make sure that your abs stay engaged. Don’t allow your low back to arch and extend. We are finishing up with wrist extension end-range stretch isometrics. The key is to stretch out your wrists as much as possible before starting your activation. If you have any pain in the front of your wrist, don’t go as deep into the stretch.

Your hips love you! Let us know how your hips feel after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: July 14

Welcome back, you are truly amazing. Your body loves you for every minute you spend providing it with the joint, muscle, fascia, tendon, ligament maintenance that it needs. We spend a lot of time and money maintaining our car, house, apartment, yard, pets…..and the list goes on. You deserve your maintenance as well. Not only do you deserve it, you need to provide your body this maintenance in order to feel and perform at your best. It’s time to flow on this Thursday Flow Day!

Equipment needed: Padded Mat (optional) Today is a Flow Day where you are moving your body in a variety of positions as well activating and stretching muscles out in full ranges of motion.

Back, Knees and Hips: July 13

Let us know how your back feels after today’s routine. Bonus points if you post on to your facebook, Instagram story or feed and tag us in it @movementvault. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, bench, or couch. Basically something to put your legs on for the low back muscle release technique. 3. Padded Mat (optional). Everyone needs some low back maintenance! Today’s routine is perfect if you have a tight back or painful low back. Today we are working on the flexibility, mobility, and stability of your back and hips.

We are starting off with a muscle/fascia release for your low back. The muscle we are focusing on is your quadratus lumborum which is located between your upper hip bone and your lower ribs. Next we are working on a stretch/activation movement for your low back. Focus on stretching out one side of your body while you activate the muscles on the other side of your body. We are next working on spinal circles. The goal with this movement is to activate and stretch out all of the muscles that surround your low back. This movement is all about focus and concentration. Do your best to feel and focus on the muscles that are moving your hips and low back. We are finishing up with a hip flexor and hamstring end-range stretch isometric technique. Focus on digging your heal into the ground as you push your hips back. This will activate your hamstring while you stretch it out.

Shoulders and Upper Back: July 12

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to open up the front of your tight shoulders and rounded upper back. Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back. Today is a great routine for anyone who spends a lot of time in front of a computer.

We are starting off with a muscle/fascia release technique for your pec muscles which are located on the front of your shoulders. Next we are working on pec end-range stretch isometrics. Focus on getting as deep as you can in to this stretch and then contract your muscles on both sides of your shoulder. If you have any pain in this position, don’t go as deep into the stretch. We are finishing up with a stretch and activation technique for your upper back. Focus on arching just your upper back and contracting all of the muscles that run down both sides of your upper back. Have fun!

Hips and Ankles: July 11

Equipment needed: 1. Padded Mat (optional). We are getting your gluts and hip rotators firing today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch rotation activation movement. The key with this one is to stretch out your hip as far out to the side as possible. Once here, rotate your hip in both directions. If you experience any pinching in your hip, decrease the amount that you flex your hip out to the side. We are then moving on to hip fire hydrant holds. Fight to lift your leg as high as possible. We are finishing up with a core and ankle movement to open up the front of your ankles. Think about kicking your back leg into the ground.

Keep up the awesome work guys! Everyday that you spend maintaining your body counts. Your performance in life and in the gym is undoubtedly improving. Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: July 10

We really appreciate you helping us spread the word. Take a pic or video of yourself doing this routine and tag us in it @movementvault. Flow days are just what your body needs! ❤️ Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We are working from the z-sit position and a half-kneeling position and working on a lot of rotational movement today. Everyone needs more rotation in their life.

We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Have fun!

Shoulders, Hips and Back: July 9

Welcome Back! Saturday is a great day for a recovery routine and that is exactly what we have on the Menu. The chef’s special today is a recovery routine sure to have your shoulders, back, and hips feeling amazing. Have fun!

Equipment: 1) Mobility Ball 2) Padded Mat. Today we are working on the flexibility, stability, and mobility of your shoulders, back, and hips.

Upper Back and Shoulders: July 8

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine for all of you desk athletes out there. We are going to fix your rounded upper back and rounded shoulders. 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 an upper back joint mobilization and activation technique. Make sure to keep your abs engaged and locked in. From there, think about using your upper back muscles to pull you into the foam roller. Next we are working on an upper back activation and stretch in the sphinx position. Focus on arching your upper back as much as possible. Next up is a 3-part shoulder range of motion and activation movement. Focus on keeping your arms as high as possible the entire time. We are finishing up with a t-spine rotation stretch and activation. Continue to activate all of the muscles that surround your back and mid section aka your core to try to create more and more rotation.

Thanks for helping us spread the word! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Have fun!

Flow: July 7

Would you rather be a wave of water or a castle? Trick question, you can be both! And today’s flow will help you become both.

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today.

We love to hear from you and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Have fun!

Hips, Shoulders and Back: July 6

Equipment needed: 1. Mobility ball or lacrosse ball. If you don’t have one handy, you can use a foam roller. 2. Padded Mat (optional). Today is a glute focused day, which are your butt muscles. These muscles can get tight and/or “weak” due in part to spending too much time sitting.

Today we are working on the flexibility, mobility, and stability of your hips, shoulders, and low back. We are starting out with a muscle/fascia release for your glute muscles and external rotator muscles of your hip including your piriformis. We are then moving on to an active stretch technique for your glutes called end-range stretch isometrics. Focus on brining your leg as close to your chest as possible before adding in the active muscle contraction. We are finishing up with an activation movement for your shoulder and low back. Try to lift your chest and shoulder as far off of the ground as possible. Remember to keep breathing throughout this routine. Have fun!

Shoulders and Back: July 5

Question to think about: If you have a “shoulder” that isn’t able to actually move like a shoulder should be able to move, is it really a shoulder? Let’s get your shoulders moving like a shoulder should move!

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.

How good does it feel to feel good? If you are feeling really good, send us a message or post on your social media and tag us @movementvault. We love to hear from you! It literally makes our day. See you tomorrow!