Knees Archives | Movement Vault

Upper Back & Shoulders: April 21

Your body conforms to the positions you spend the most time in. I know I say this phrase a lot. I repeat this often because it is very powerful and so true. Be mindful of your posture throughout your day, especially while working. Remember, the best position is the next position. Have fun moving in today’s routine!

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.

Hips & Shoulders: April 20

Your hips don’t lie. Well, neither does any joint in your body. Your body is trying to tell you something when you feel pain, achiness, or tightness. It’s telling you that something isn’t quite right. As much as annoying as pain and achiness is most of the time, we wouldn’t be where we are as a human species without it. Just imagine if you never knew if you tore your rotator cuff, or ACL, or stepped on a nail, or were dipping your toes in scalding water. As annoying as pain is, we are all glad for these “check engine” light warnings. When ever you are feeling pain, achiness, tightness, etc; listen to your body. Don’t try to push through it and think it will magically go away. The human body is magical, but usually not that magical. We at Movement Vault give you the tools to address these aches, pains, and tight muscles and will be giving you a lot more in the near future, wink. Stay tuned!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are getting a healthy dose of hip flexor and lat/ rotator cuff mobility action. We are working on the flexibility, mobility, and stability of the hips and shoulders.

We are starting off with a muscle/ fascia release for your tensor fascia latae aka TFL, which is a muscle that is located on the front/side of your hip. This is a hip flexor that attaches into your IT-band and can contribute to tight hip flexors and tight IT-bands. We are then working on end-range stretch isometrics for your hip flexors. The goal with this movement is to first stretch out your hip flexors and then activate your muscles. This technique is pure gold! We are finishing up with an end-range stretch isometric technique for your lats and rotator cuff muscles of your shoulder. Remember to rotate as deep into this stretch as possible before activating.

Feet & Ankles: April 19

Happy Monday! I need you on your feet this week, so we are starting out with……..you guessed it, your feet and ankles. I find it so surprising talk to people/patients/athletes that give me a weird look when I ask them if they stretch and work on the mobility of their feet. If they only knew the importance of their big toe and foot. A big toe and foot that is stiff, tight, and not stable, can cause issues all the way up to your shoulders. Let’s get “footy” today.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Don’t skip feet day! We know you are tempted to skip today because you think that your feet aren’t as important as your hips or shoulders. I’ve got news for you, your feet may be more important than both. Everything starts at your feet, and more specifically your big toe. Today we are working on the flexibility, mobility, and stability of your feet and ankles.

We are starting off with a muscle/fascia release for the bottom of your feet aka your plantar fascia. Focus on keeping your big toe extended as you roll. 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 your muscles around your toe. We are finishing up with a stretch and activation movement for your foot and ankle muscles. If you cramp up, no worries, pause the video, shake it off, and then jump right back in. Cramps mean that you need to work on a specific area more. Don’t fear the cramp.

Your feet are now ready for anything you throw at them. Strong and mobile feet equal a strong and mobile base of support for the rest of your body. Keep it up, you are doing awesome!

Flow: April 18

Sundays aren’t just for driving, they are for flowing like the breeze through bamboo. This is how you are going to feel after today’s flow routine. Remember a strong and mobile stalk of bamboo will always be more resilient than a an ultra strong non-mobile stalk of oak wood. Let’s get our bamboo on!

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

Ankles: April 17

We give you the bricks, you build the castle. This is a saying that I stand behind. In 2021, you should be able to take action and control of your health. You shouldn’t need to go to and rely on someone else to “fix” you. Are you going to need to go to your doctor, physio, chiropractor, trainer from time to time, of course. You shouldn’t need to rely on one of these people for weeks, months, or years to fix an issue that was most likely preventable and can be fixed yourself once you have proper guidance. With that said, it time for YOU to own your health. Let’s go!

Equipment needed: 1. Mobility Ball, Foam Roller or Kettle Bell. 2. Padded Mat (optional). We are going to increase your ankle dorsiflexion today! Today we are working on the flexibility, mobility, and stability of your ankles.

We have a full routine dedicated to your ankles. Ankle dorsiflexion is problematic for a lot of people. Ankle dorsiflexion is the same motion you would make when you take your foot off of the gas pedal. This motion is very important when squatting, running, walking, lunging, performing cleans, and a lot of other movements in life and in the gym.

We are starting off with a muscle/fascia release for your calf muscles, specifically your gastrocnemius and soleus. You can use any of the tools listed above. Just follow along using the same technique in the video. We are then moving on to end-range stretch isometrics. Remember to stretch out your ankle as much as possible before contracting your muscles. We are finishing up with an ankle activation movement. Keep this one slow and controlled.

Shoulders & Upper Back: April 16

Top Shelf! Your body called and told me to give you a huge high five for giving it exactly what it needs. Stretching out and contracting your muscles and joints in as many ways as possible is truly the key to joint longevity and ultimate joint performance. It doesn’t matter how strong you are, if your joints aren’t moving well, you are either feeling it now or you will be in the future. Keep it up, you are doing amazing!

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 guys!

Flow: April 15

It’s Thursday and it’s go time. You know what they….When it’s time to flow, it’s time to flow. We’ve got another great routine to stretch and activate your muscles and fascia in many different ways. We have a lot of exploration and shapes in today’s routine, so let’s get after it. Have fun!

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

Back & Hips: April 14

Welcome back! Movement Vault – We’ve got your back literally. In today’s routine we are going to get your low back moving and feel amazing. When your back and hips are moving well, everything else will improve. whether it is playing with your kids, deadlifting, working around the house/apt/yard, or running. Literally everything you do will feel that much better.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to get your low back “unstuck” and moving well! Today we are working on the flexibility, mobility, and stability of your low back and hips.

We are starting off with a muscle / fascia release for your quadratus lumborum aka QL. Your QL is located on your back between your lower rib cage and upper hip. Your QL is commonly tight due in part to all of the sitting that most of us do. Next we are working on a stretch and activation movement for the muscles on the side of your body. Focus on contracting the muscles on one side of your body, while the muscles on the other side of your body get stretched out. We are then moving on to around the worlds, which is a very effective stretch and activation movement for all of the muscles that surround your low back aka your core. Focus on exploring as much range of motion as possible. We are finishing up with a hip full range of motion activation technique. The key with this one is to keep your back neutral and still the entire time. All of the movement is coming from your hips.

Hips & Ankles: April 13

Today is all about your anterior chain. These are all of the muscles and fascia that are located on the front of your legs and torso, which include your hip flexors. Yep, the all mighty hip flexors! These are the muscles that are located on the front of your hips that tend to get tight and weak from all of the sitting most people do today.

Equipment needed: 1. Padded Mat. A shortie, but a goodie today! Today is all about end-range stretch activation for your hip flexors and front of your ankles. Your hips and ankles will be fully activated by the end of this routine. We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch activation technique for the front of your ankles and then moving on to a similar position for the front of your hips. In both of these positions focus on feeling your muscles contract and activate them while they are being stretched out. Focus on driving your back leg into the ground while your front leg stays nice and stable for support. These positions can be very challenging balance wise. Hold on to a chair, or wall if you are having difficulty balancing.

Neck & Shoulders: April 12

It’s Monday, and you know what that means…..it’s time to get after another awesome week! When it comes to working on your mobility and flexibility, sometimes your neck gets the back burner. Will your neck mobility improve your squat, or deadlift, or help you run a faster mile, not exactly? An injured and tight neck will stop you from doing all of the above and put you on the sidelines. Long story short, neck mobility matters. No one likes a pain in the neck.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We need to dedicate body maintenance to every part of our body including the neck. We have a very thorough neck day today. Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting off with a scalene muscle/fascia release using your hands. These are the muscles located on the side of your neck. We are then moving on to a muscle/fascia release for your traps and levator scapulae. These are the muscles on the top of your back that most people have “knots” in. Next we are moving on to neck full range of motion activation. The key is to explore as much pain-free range of motion as possible. If you have pain, avoid these painful ranges of motion. We are then moving on to a 3-way neck stretch. Be gentle, but apply a moderate stretch. The key is to pull diagonally. Finally we are finishing up with an end-range stretch technique to open up your pecs and the front of your shoulders.

Flow: April 11

Is Sunday the new Saturday? I didn’t think so. Sundays are great days to recover and prepare for the week. Part of a well balanced workout program or better yet a “life” program is to stretch, strengthen, and activate your muscles in as many ranges of motion as possible. This is where….you guessed it, Movement Vault comes into play. Have fun and remember to keep your focus dialed in!

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

Hips & Ankles: April 10

We’ve got an extra ticket to crushville and you are invited! You are doing amazing, keep the momentum up and your energy high. Today’s routine won’t kick you in the butt, but will get your butt moving better aka your glutes strong and mobile. Have fun!

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.