Knees Archives | Movement Vault

Hips & Back: June 25

Equipment needed: 1. Padded Mat. We’ve got some great adductor work in store today! We are working on the flexibility, mobility, and stability of your hips and back.

We are starting out with a muscle/fascia active release technique for your adductor muscles. These muscles are located on your inner thigh and attach into your groin area. We aren’t using any tools for this technique today. It can be “different” to dig your own thumb into your adductors, but it is very effective. If you have trouble with this, you can always use a mobility ball, foam roller, or kettle bell handle like we have done in previous routines. Next we are working on end-range stretch isometrics for your adductors in the frog stretch position. Remember we are starting out your muscles first, and then contracting them. If you have any pinching in your hips, don’t push your hips as far back while in stretch. We are finishing up with segmented cat-camels, which will activate and stretch all of the muscles that surround your spine. This movement is all about focus and concentration.

Your body called and told us to tell you that you are awesome! Your hips and back love you for spending the time to give them their daily maintenance.

Let us know how your hips feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We love to see / hear from you!

Shoulders, Back & Hips (MV-Mini): June 24

Welcome back! It’s a Movement Vault Mini Friday routine. Movement Vault Mini routines are a shorter dose of our regular MV classes. Fridays can be busy. So now you can get in and get on with your day. Remember, your body loves you for dedicating time to your joint health.

Equipment Needed: 1) Padded Mat. We are working on the flexibility, stability, and mobility on your shoulders, hips, and back.

Flow: June 23

It’s Thursday and it’s about that time. It’s time for a Standing Flow! Working in different positions changes up the angles, movement planes, and muscles activation while we flow. That is why we are switching it up today with a standing flow. Have fun!

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

Shoulders & Hips: June 22

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!

Spine: June 21

We are digging into the Vault for today’s routine. It’s an oldie, but a goodie. We are mobilizing, stretching out, and activating all of the muscles that surround your spine. As always Movement Vault has your back, so that your spine is ready for everything you want to do in life. No one should ever have to deal with back pain. Have fun!

Equipment Needed: 1) Foam Roller. We are working on the flexibility, mobility, and stability of your entire spine.

Hips & Ankles: June 20

Equipment needed: 1. Padded Mat. It’s time to get your hips moving and grooving! Today we are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch isometric technique for your hip external rotator muscles. These muscles include your gluts, and your piriformis. Tight muscles in this area can contribute to low back pain. We are then moving on to a full-range of motion hip activation movement. Your goal is to bring your hip through it’s absolute full range of motion. If you have any pain anywhere in the movement, avoid this range, and only move through the pain-free range. We are finishing up with an end-range stretch isometric technique to increase the mobility in the front of your ankles, and ankle plantar flexion.

You guys are crushing it! Keep it up. Everyday counts. We love to see you guys doing your MV. And big thanks for helping us spread the word! Post on to your Instagram story or feed and tag us in it @movementvault.

Flow: June 19

Welcome back! Sunday Funday Flow Day starts now. We are stretching out, and contracting your muscles in multiple planes of motion and movement patterns. You are 20 minutes away and a little effort away from feeling amazing. Have fun!

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

Shoulders & Back: June 18

Equipment needed: 1. Padded Mat (optional). Are you ready to feel amazing? Today we are working on the flexibility, mobility, and stability of your shoulders, back and core muscles.

We are starting off with an end-range stretch isometric technique for your lats and posterior rotator cuff muscles of your shoulder. The key is to reach across your body, and then slightly twist your body, letting your shoulder come down toward the mat. You want to stretch out your shoulder as much as possible before starting your activation. Next, we are moving on to a shoulder and low back activation movement. You want to try to lift the front of shoulder as high as possible off of the ground. We are finishing up with a very effective shoulder activation movement. Focus on keeping your arms and hands high and feeling all of the muscles in the back of your shoulder contract.

Take a pic or video of you doing today’s routine. We love to see it! Post on to your Instagram story or feed and tag us in it @movementvault.

Hips, Back & Shoulders: June 17

Movement Vault Mini Time! Movement Vault Mini’s are a get in and get out series when you are low on time, but know you still need to get in your daily Movement Vault routine. You can also stack a Movement Vault Mini on to a regular length routine if you want a little extra credit. Let us know how you like MV-Mini routines by sending us a message via the chat icon in the bottom right corner. We love to hear from you. Have fun!

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

Flow: June 16

It’s Thursday and that means one thing, it’s time to get your Movement Vault Flow on. We will be stretching, activating, and contracting muscles in multiple positions and planes of motion. Flow day – just what the Doctor ordered.

What’s better than a Flow day? Nothing! Equipment needed: 1. Padded mat. Today is a flow day!

Wrists, Shoulders & Upper Back: June 15

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.

Do you have any suggestions? Hit us up on facebook or instagram. We’d love to hear from you. Post on to your Instagram story or feed and tag us in it @movementvault.

Hips & Upper Body: June 14

Equipment needed: 1. Padded Mat (optional). Today we are working from the sitting splits position aka straddle position. We are working on just about everything today, but focusing in on the flexibility, mobility, and stability of the hips and upper body. We are incorporating four different stretch and activation techniques while in the sitting splits position. During this routine, focus on slow and controlled movement. Really focus on quality movement and putting your “brain” in the muscle / area of the body that you are moving.