Knees Archives | Movement Vault

Flow: January 28

Whats better than Day 27 of 2021? Day 28! You are truly crushing it. Take a second right now to check in with yourself and reflect on how much better your body feels than on day 1 of 2021. How much better are moving overall? How much better are each of your joints moving? Do you have less pain in a specific or many areas? Are you seeing and feeling your range of motion increases and muscle activation improvement? All of this is important.

Equipment needed: 1. Padded mat. Today is a flow day! We are exploring, actively stretching, and activating many different areas of your body today.

Shoulders & Hips: January 27

You are straight up crushing it! Amazing job! Day 27 of 2021 starts right now. 27 days is no joke so give your self a lot of credit. Keep up the consistency as I always say “Movement Vault gives you the bricks, you build the house.”

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!

Upper Back & Wrists: January 26

Coming into Day 26 of 2021 like Boom!!! I can’t say it enough, you are doing amazing and your body loves you for it!!! Keep your streak up.

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.

Hips & Back: January 25

You’ve got quite a bit of momentum going at this point. Day 25 of 2021! The more momentum you build with a new habit, the more likely you are to stick with that habit for the long term. Studies show that on average it takes 66 days to form a new habit. You are almost half away to that 66! It’s go time.

Equipment needed: 1. Padded Mat. We’ve got a lot of good hip internal and external rotation stretch and activation, along with spine range of motion and activation today. We are working on the flexibility, mobility, and stability of the hips and back. We are starting off with a 3-piece 90/90 position movement that includes 3 different types of contractions. This movement is all about getting as deep as you can into the stretch and then activating all of the muscles around your hip. We are then finishing up with full range of motion spinal circles. Your goal with this movement is to move your back in as many ranges of motion as possible while activating all of the muscles that surround and protect your back aka your core muscles. If you have pain anywhere in the “circle”, don’t push into the pain and just utilize the pain free range of motion. This is a very effective 1-2 combo today!

Flow: January 24

Day 25 of 2021! You don’t need me to tell you that you are doing awesome! You are 25 days into creating the best functioning and performing body possible! Being strong and mobile is the ultimate goal. Being ready for anything at anytime is what we are preparing your joints, muscles, and fascia for. Today we are going to be making some effective shapes with your body, getting you nice and bendy. Have fun!

Equipment needed: 1. Padded mat. You already know, today is a flow day!

Shoulders: January 23

Day 23, let’s go! You already know you are going to feel that much more amazing in about 15 minutes from now. Did you know that being flexible is not enough? You need to be flexible and stable. This is the true definition of mobility. This is the reason why we incorporate primarily active stretches and not passive stretches. Today we’ve got a lot of active stretching in store!

Equipment needed: 1. Mobility Ball. 2. Padded Mat (optional). One of the big problem areas a lot of people have with their shoulders is their rotator cuff muscles. Your rotator cuff muscles are relatively small muscles whose job is to keep your shoulders stable. Today we are going to focus in on them. We are working on the flexibility, mobility, and stability of your shoulders.

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 shoulders as far as possible in both directions while the mobility ball is releasing your muscles. Next, we have two different end-range stretch isometric techniques. The first focuses on shoulder flexion, targeting your lats, triceps, and rotator cuff muscles. The second targets your lats and rotator cuff muscles at a different angle. The key with these techniques is to stretch out your muscles as far as possible and then begin to contract your muscles. When you do this you are getting stronger at your end-range of motion. This is the most effective way to stretch. Have fun!

Full Body: January 22

The big 22 of 2021! You are over 3 weeks into 2021. What?! Yes, you are that awesome. When each of your joints in your body moves the way they should move, your risk of injury decreases significantly. To move the way they should move, your tissues aka your muscles, fascia, nerves, etc need to be flexible enough to allow full range of motion movement AND you need to be able to control your muscles surrounding your joints through your range of motion. This sounds complicated, but it’s not. To simplify it, you need to be able to actively control each of your joints through a full range of motion. We will help you do just that today!

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. The “special sauce” with these movements is your focus. Really focus on just moving the joint that we are focusing on without moving the rest of your body. Get it guys!

Flow: January 21

Flowing into 2021 like….BAM! Day 21 of 2021. Lucky number 21. Your body wins the lottery every time you log in and perform your Movement Vault routine. I can’t say it enough. You are doing AMAZING! Keep it up.

Equipment needed: 1. Padded mat. Today is a flow day! We are exploring, stretching, and activating muscles in a variety of ranges of motion and patterns.

Neck & Shoulders: January 20

Did somebody say day 20 of 2021? Yes we did! Whether you have been following our program for years or this is your first week, the key is consistency and effective techniques. I always say consistently performing effective techniques in the correct order is the secret sauce to Movement Vault. Just performing random stretches will yield mediocre results. Your time is more valuable than that and you are more than mediocre. We put in the work behind the scenes so that all you have to do is follow along and reap the benefits. Your job is just to do it and you are! Give yourself a huge high five for that. I’m sending you a huge high five right now as well! Let’s get it!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today’s routine is a great for all of you desk warriors out there! Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting out with a muscle/fascia release for your levator scapulae and traps, which are the muscles located on your upper back that attach into your neck. These are the muscles that almost everyone has “knots” in. We are then moving on to a 3-way neck stretch. Be relatively gentle here, and try not to “yank” your neck too hard. We are then moving on to reverse snow angels. For this movement, focus on slow and controlled movement and try to bring your shoulders and shoulder blades through their full range of motion. We are finally finishing up with a neck full range of motion technique. Do your best to explore all of your range of motion in your neck. If you have any painful areas, avoid these areas, and just complete the circle in your pain free areas. Have fun and stay consistent.

Shoulders & Hips: January 19

Day 19 of 2021! You are on a roll, a foam roll! Ahhhh the jokes just keep coming. Your body is loving for each and every second you dedicate to it. If you have any questions don’t hesitate to reach out to us.

Equipment needed: 1. Lacrosse or mobility Ball. If you don’t have a lacrosse ball, you can substitute a foam roller. 2. Padded Mat (optional). Today we are focusing in on giving your lats and shoulders exactly what they need.

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 lats. These are the big muscles on the side and back of your upper back. Next we are working on an active stretch technique called end-range isometrics for your lats, posterior rotator cuff muscles, and all of the muscles on the side of your upper body. Try to get as deep into the stretch as possible before starting the active contraction portion of the stretch. We are finishing up with 90/90 transitions. Focus on driving your knees away form each other as you transition from one position to the next. Use your hands for support if it is difficult to go no-hands. Get it guys!

Anterior Chain, Diaphragm & Hips: January 18

Day 18 of 2021! Monday Funday. Thats a thing right? The body maintenance / mobility momentum you have built up thus far in 2021 is in full motion, pun intended. At this point, you should definitely be feeling and seeing the benefits of Movement Vault. Check in with yourself today. Do you feel less tight all over? Less tight In specific areas? Do you have less / no aches or pains? Are you moving better? Do you have more range of motion?

Equipment needed: 1. Foam Roller. 2. Padded Mat. 3. Box, bench, couch, or wall to put your back leg against for couch stretch rotations. Today is all about the muscles and fascia that are located in the front of your lower and upper body including your hip flexors, quads, and abdominal muscles aka your anterior chain.

We are working on the flexibility, mobility, and stability of these areas. We are starting off with a muscle/fascia release for your abdominal area, as well as your diaphragm. This technique has so many benefits, and can feel “weird” if you have never done it before. Take it slow and gently sink into the foam roller. We are then moving on to a stretch for this area that incorporates deep breathing. The key is to breathe in and let your belly expand. We are finishing up with couch stretch rotational holds. This is an amazing active stretch for your hip flexors. Make sure to keep your abs engaged and to not over extend your low back.

Flow: January 17

Day 17 of 2021!!! 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 Sunday 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.