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Shoulders & Hips: May 10

Happy Monday! We are starting the week off with the sleeper stretch position which is very effective for targeting your rotator cuff muscles as well as the ligaments located on the back of your shoulders which make up your posterior shoulder capsule. This is a good one. Enjoy your new found shoulder mobility afterward!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Pillow or yoga block to rest your head when during the shoulder technique pictured above. 3. Padded Mat (optional). Today is all about your rotator cuff and hip abductor muscles. These are two areas of your body that can cause pain and injury and can hold you back from being able to perform exercises/movement with good technique and form.

Today we are working on the flexibility, mobility, and stability of your shoulders and hips. We are starting off with a muscle/fascia release for your posterior rotator cuff muscles, specifically your infraspinatus and teres minor muscles. Make sure to rotate your shoulder in both directions as far as possible while performing the muscle release. Next, we are working from the same position, but adding in end-range stretch isometrics. With this technique we are first stretching out your rotator cuff muscles and then we are contracting and activating them. It is important that you stretch out these muscles maximally before starting the muscle contraction. Also, try to keep the back of your shoulder on the ground. We are finishing with a very effective hip stretch and activation movement. Try to keep the fronts of both your hips on the ground while performing. Additionally, try to lift your leg up as high as possible and flex it forward as far as possible. Have fun guys!

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Flow: May 9

Welcome back! Whether you are performing your Sunday flow day right after you woke up, while enjoying your coffee, pre-workout, indoors, outside, solo, or with your furry friends, the most important thing is that you are doing it! Amazing job as always.

I always tell the Movement Vault team that the difference is in the details. This holds true for the routines that are delivered to you every day as well as the amazing things we have coming out in the near future. For you, the details come in to play when you are performing each movement in each routine. The better you are able to focus and concentrate on each muscle and joint, the better your results will be. Have fun and happy Sunday!

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

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Hips, Low Back & Core: May 8

If you could have amazing physical performance or very low injury rate, what would you choose? Guess, what? You can have both by doing exactly what you are doing! The leading cause of all injuries that I see is having poor mobility in one of more joints. There are more nuances to the performance side of things, but when every joint in your body moves the way they should, you are able to execute and perform movements in the gym, in life, and your sport the way you should be performing them, with good technique and form. If you have a tight joint, there is no amount of coaching cues or concentration on your part that will help that joint move better; it’s stuck and you need to “un-stick it.” Let’s un-stick those joints!

Equipment needed: 1. Padded Mat (optional). We’ve got some great sitting splits aka sitting straddle position action today! We are working on the flexibility, mobility, and stability of your hips, low back, and upper body.

All of the stretch and activation work in today’s routine will be performed from the sitting splits. Start by spreading your legs as far as possible while still keeping your knees straight. Your heals should be rooted firmly into the ground. From here you will go through a series of stretches and activation movements. Focus on getting as deep into each stretch as possible and then activating the specific muscles we are targeting. You are going to feel amazing in about 15 minutes!

The key to feeling and performing at your best is 1) Performing effective techniques 2) Consistency. Keep it up!

Feet: May 7

Feet Friday! You know what I always say, “Don’t skip feet day.” Your feet and toes are the pillars for your entire body. When you have a restricted and tight big toe, it can cause issues at your ankle, knee, hip, low back…..all the way up to your shoulders. No joke, your big toe mobility is very important. Give yourself a big high five after today’s routine as you deserve it. You are doing amazing, have fun!

Equipment needed: 1. Lacrosse or mobility Ball. 2. A wall, or a box, or piece of furniture to put your big toe and foot up against. To move, feel, and perform at your best, you need to take care of every joint in your body. This includes your feet. If you have ever dealt with plantar fasciitis or another foot injury, you know how important your feet are.

Today we are working on the flexibility, mobility, and stability of the feet and ankles. We are starting off with a muscle/fascia release for your plantar fascia and all of the muscles on the bottom of your foot. Next we are working on end-range stretch isometrics for your big toe. Focus on stretching out your big toe as far as possible and then contract the toe muscles that you are stretching out by driving it downward. We are finishing up with an end-range stretch activation technique for your ankles, specifically ankle dorsiflexion. This active stretch is great for all of the muscles on the back of your lower leg. Have fun guys!

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Flow: May 6

It’s Thursday so you know what time it is. It’s time to get your flow on! We want to hear from you. What keeps you consistent with Movement Vault? What do you love about the program? What would you like to see improved/changed/added? If you have a minute, email me directly at grayson@movementvault.com. I will see and answer all emails. With that, have an amazing routine!

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

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Upper Back & Shoulders: May 5

Consistency is key! You are making progress each and everyday, remember that. It only takes about 15 minutes per day. You are doing awesome and your body loves you for it. Keep it up!

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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Hips & Ankles: May 4

Health Span vs Life Span. It doesn’t matter how long you live, if your last (x) decades are in pain and discomfort. That is where focusing on health span comes in. This includes doing everything that you can to take care of that amazing piece of ingenuity that you are lucky enough to have called your body. When you check as many boxes as you can such as sleep, stress management, nutrition, joint health, and fitness; your chances of increasing your health span will be much greater. Movement Vault definitely checks one if not numerous boxes. It’s time to crush this routine, check another box, and be on our way to feeling amazing until you are 100!

Equipment needed: 1. Foam roller, or mobility ball / lacrosse ball, or kettlebell for the muscle release portion. 2. Padded mat. We have some great hip flexor mobility work today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle/fascia release for your hip flexor muscles, specifically your rectus femoris, which is one of your quad muscles. We are then working on an end-range stretch isometric technique for your hip flexors and hamstrings. The key is to keep your abs and core engaged the entire time as you don’t wont to over extend your low back. Next lunge forward until you feel a stretch in the front of your hip. Now contract your hip flexors as if you are trying to drag your knee forward on the ground. We are finishing up with an end-range stretch isometric technique to increase your ankle dorsiflexion mobility. Dorsiflexion is the movement that you make when you are taking your foot off of a gas pedal and is important for a lot of movements in life and the gym.

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Wrists, Shoulders & Upper Back: May 3

Happy Monday! I’m not going to “type” your ear off today. It’s a new week, which means a clean slate for improvement. You are doing amazing! Keep it up.

Equipment needed: 1. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your wrists, t-spine aka your upper back, and shoulders.

We are starting off with a self active muscle/fascia release for your wrist, specifically your wrist flexor muscles. All you need is your hands for this one. We are then moving on to two different wrist stretch and activation movements. Next we have a t-spine activation movement. Focus on slowly lifting your chest off of the ground one millimeter at a time and then slowly lowering it back down. Finally we are finishing up with a shoulder activation movement that will get all of the muscles in the back of your shoulders firing. Try to keep your arms as high as possible for each position.

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Flow: May 2

May the Flow be with you. The formula for injury prevention in a joint = Having a large amount of range of motion at a joint + being able to control that range of motion + having strong and compliant tissues around that joint.

Improving your mobility and range of motion is key to injury prevention and performance. When you have a tight joint, it can only move in a limited capacity compared to what it is capable of moving in and should be moving in. This means that your joint then has less freedom to move before it hits it’s barrier. When you move your joint outside of this barrier, injury occurs in the form of a muscle strain or ligament sprain, aka muscle and ligament tears. So as you can see it makes sense to have the greatest amount of joint freedom possible before hitting this barrier. If you have optimal mobility in a joint, it’s almost like not having a barrier as your joint will have an abundant amount of freedom to move, and you will almost never reach that barrier.

With injury prevention, we also need to think about the resilience of the actual tissue as well aka how strong and compliant are your muscles and ligaments. This is why we work on end-range of motion active stretches that first stretch out your muscles and joints, and then second contract the muscles while they are being stretched. This increases the strength and resilience of all of your tissues around that joint.

Equipment Needed: 1) Padded Mat (optional). Today is a flow day!

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Hips & Back (Recovery): May 1

You guys asked for it and we are delivering. This is a sample routine that will be a part of our Recovery series, which will include “gentle” techniques that aren’t as demanding as our typical routines. These routines are perfect for post workout, on rest days or recovery days, pre-workout when you want a less demanding routine, or really anytime you want to a little less demanding Movement Vault routine. Our recovery routines will be quite diverse. This one focuses on your glutes and back, with a big focus on the muscle and fascia release. Let me know what you think by sending us a message on facebook or instragram, or sending us a message using the chat widget located at the bottom corner of this screen, or by emailing me directly at grayson@movementvault.com. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your hips and back.

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Shoulders & Hips: April 30

Welcome back! Friday is finally here. Let’s dive right in. I see a LOT of rotator cuff injuries in my physical therapy clinic. Most of these injuries could have been avoided by doing exactly what you are doing here at Movement Vault. The rotator cuff’s main job is to keep your shoulder stable by keeping the ball of your shoulder securely into the socket of your shoulder. The problems come into play when your rotator cuff gets over-worked, tight, and/or weak. It’s time to create bulletproof shoulders.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We’ve got some great rotator cuff action for you today! Today we are working on the flexibility, mobility, and stability of your shoulders and hips.

We are starting off with a muscle/fascia release for your posterior rotator cuff muscles, specifically your teres minor and infraspinatus muscles. These muscles are found underneath the spiny part of your shoulder blade. Next we are working on a stretch and activation movement for these same muscle, in addition to your lateral shoulder muscles aka your lateral deltoid. Focus on maintaining your muscle contraction as you slowly bring your chest down to the ground. We are finishing up with an activation movement for your hip adductor and abductor muscles. The key is to bring your leg out to the side as far as possible and then back to the middle, crossing over your other leg. Ensure that you are keeping your core engaged the entire time. You want to minimize any low back rotation and low back movement.

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Flow: April 29

How are you feeling? Mentally? Physically? Emotionally? Believe it or not, these three pieces of the puzzle can also play a role in how well you are able to move. The beautiful thing is that the process of focusing on improving your movement, and movement itself can improve these three pieces of the puzzle. So what you are doing in Movement Vault provides many benefits to your brain, body, and beyond. Have fun with today’s routine!

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

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