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Back & Hips: November 22

Did you know that virtually all low back pain can be avoided? It’s true. Lack of movement, tight muscles and joints, and muscle and joint compensations are the cause of all most all back injuries outside of traumatic injuries and extreme genetic predisposition. And guess what? You are going to be performing low back and hamstring preventative maintenance so that you are not one of those that have to suffer from low back pain. And if you are already experiencing low back pain, we are going to help you alleviate your pain and improve your movement.

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine if you have a tight or painful low back, or just want to avoid back pain/injury in the future. We are working on the flexibility, mobility, and stability of your back and hips.

We are starting off with a muscle/fascia for your quadratus lomborum and oblique muscles, which are commonly tight muscles around your low back. Next we are working on side bend hold activations. The key to this movement is to squeeze and activate all of the muscles on the side of your upper body. Think about bringing your hips to your shoulder. Next we are working on segmented cat camels. The goal of this movement is to activate all of the muscles that move and support your back. Think about making a slow wave of movement up and then down your spine, one vertebrae at a time. We are finishing up with a hamstring end-range stretch isometric technique. The key with this movement is to stretch out your hamstring as far as possible, and then activate and contract them.

Your back is ready for all of the salsa dancing, deadlifts, BJJ, playing with your kids, or whatever else you want to do. Keep it up guys!

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Flow: November 21

It’s Sunday and that means it’s time to get your flow on. We are going to stretch, activate, and explore your range of motion and movement patterns. Equipment needed: 1. Padded mat. Today is a flow day!

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Shoulders & Hips: November 20

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today’s routine is going to open open the front of your shoulders, specifically your pec muscles and activate your hips! We are working on the flexibility, mobility, and stability of your shoulders and hips. We are starting off with a muscle/fascia release technique for your pectoralis muscles, which are the muscles located on the front of your chest. We are then stretching out and activating this same area with an end-range stretch isometric technique. Try to get as deep into the stretch as possible before activating your muscles by pushing into the ground and then pulling away the ground. We are finishing up with an effective hip activation and range of motion movement. If it is difficult for you to perform with a straight leg, try to perform it with a bent knee. Make sure to keep your abs engaged, which will minimize the movement in your low back. Also, try to bring your leg as far out to the side as possible. Have fun!

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Hips, Back, Shoulders (Recovery): November 19

Today is a recovery routine that targets many areas of your body in a short amount of time. Movement Vault recovery routines dial back the intensity from our regular routines and can be performed at anytime, anywhere. Remember to breathe and have fun!

Equipment Needed: 1) Padded Mat. Today we are focusing on the mobility, flexibility, and stability, of your hips, back, and shoulders.

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Flow: November 18

Thursday Movement Vault Flow day starts in 3, 2, 1……..You already know. Let’s go!

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

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Shoulders, Back & Ankles: November 17

We are starting off with an end-range of motion active stretch for the front of your shoulders, specifically your pectoralis muscles. Make sure you are as deep in your stretch as possible and then contract the muscles that you are stretching out by driving your arm down into the ground. Next, we are contracting and activating your entire spine, one vertebrae at a time with segmented cat camels. Finishing off today’s routine is a full range of motion ankle activation movement. Your goal is to move your ankle through the biggest ankle circle possible, exploring every millimeter of range of motion that you have. The more concentration and focus you put into this one, the more you will get out of it. Have fun!

Equipment Needed: 1) Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders, back, and ankles.

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Hips and Back: November 16

It’s hip flexor time and you already know that you need it! The hip flexor muscle and fascia group is an area that are either tight, weak, and/or a combination of both. I literally don’t think I’ve met a human that doesn’t fall in to one of these three categories. Flex it up and have fun!

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today is all about the almighty hip flexors! We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for you hip flexors including your tensor fascia latae aka TFL and rectus femoris. Next we are working on an end-range stretch isometric technique for your hip flexors and hamstrings. Make sure to keep your abs / core muscles contracted the entire time. Your low back should not arch. This is a three part movement. Once in a 1/2 kneeling position, lunge forward until you feel a good stretch in the front of your hip on your back leg. Then contract the front of your hip as is you were trying to flex your hip and drag it on the mat. Hold this contraction. Next relax and then squeeze your glute aka butt muscle on your back leg. Hold this. Relax and then try to bring your back heel to your butt and hold. We are finishing up with a side bend stretch and activation movement. Stretch one side of your body while the other side of your body is contracted and squeezing.

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Shoulders, Hips & Back (MV-Mini): November 14

Movement Vault Mini Routine! Sometimes you just need a straight to the point, get in and get out, shorter, but still very effective and efficient mobility routine. That is what MV-Mini’s are all about. Let us know what you think of our shorter MV-Mini routines by hitting the chat widget in the bottom corner, messaging us on social media, or emailing me directly at grayson@movementvault.com. We do what we do for you, so your input is extremely important. Have fun!

Equipment Needed: 1) Padded Mat. Today we are working on the flexibility, mobility, and stability of your shoulders, hip, and ankles!

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Flow: November 14

Welcome back! Give yourself a huge high-five for putting in the effort to be here today. Just showing up is over half the battle. Now it’s time to give your muscles, fascia, tendons, ligaments, nerves, and bones exactly what they need to perform at their best and your best. Happy Flowing!

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

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Hips: November 13

Today is all about your hips! This is a very effective one-two 90-90 position focused routine that is sure to have your hips thanking you after you have completed today’s routine. Check in with yourself before and after today’s session. How much better are your hips moving? How much better does your low back feel? How much better do you feel overall?

Equipment needed: 1. Padded Mat (optional). Let’s be real, is there anything better than the 90/90 position? We didn’t think so. Today we are working on the flexibility, mobility, and stability of your hips.

Today’s routine is all about the 90/90 position. We are starting out with end-range stretch isometrics to increase your hip rotation, specifically hip internal and external rotation. The key is to stretch out your hip first, and then contract the muscles around your hip, depending on the direction that we are focusing on. We are then finishing up with 90/90 transitions. If you need to place one or two hands behind you for support, please do so. Focus on driving your knees away from each other for each transition.

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Full Body: November 12

It’s Fri-yay! Have you heard of the saying “use it or lose it?” This is very true when it comes to joint full range of motion. Maximizing your joint range of motion includes using your absolute full range of motion on a regular basis. That is what today’s routine is all about. 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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Flow: November 11

It’s time to flow through this Thursday hump day Movement Vault style. Let’s get your joints movin’ and groovin’. Have fun!

Equipment Needed: 1) Padded Mat. Today is a Movement Vault flow day!!!

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