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Shoulders, Back & Hips: January 16

Day 16 of 2021! Just like that you are over half way through the first month of the year. You are doing amazing. The key from here on out is consistency. Let us handle putting together the most effective mobility program out there. All you need to do is login and follow along. Keep it up!

Equipment needed: 1. Padded Mat (Optional). Today we are working on the flexibility, mobility, and stability of your shoulders, back, and hips. We are starting off with an active stretch for the back of your shoulder, specifically your posterior rotator cuff muscles. Focus on pushing the back of your hand and arm down into the ground the entire time as you slowly lower your opposite shoulder and chest down to the ground. The shoulder that is down should be doing all of the work. Next we have a very effective core activation movement. Did you know that your core includes your low back muscles? It does and this movement will activate all of the muscles around your low back. We are finishing up with an active stretch and activation movement for your hip flexors and hamstrings. Focus on keeping your mid section core muscles engaged to ensure that your low back doesn’t arch during this movement. Have fun!

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Wrists, Shoulders & Upper Back: January 15

Day 15 of 2021!!! When most people think of flexibility and mobility, they rarely think of their wrists. And if they do, they tend to neglect them. Wrist mobility and maintenance is very important because most of you spend a lot of time behind a keyboard whether it is on your computer or phone. The shocking truth: Carpal Tunnel Syndrome is almost 100% avoidable. You do not have to live with wrist pain. Let’s give your wrists exactly what they need!

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: January 14

Day 14, what?! You are 2 weeks into 2021 and are creating / solidifying one of the healthiest habits you can be performing for your body. Take some time after today’s routine to check in with yourself to acknowledge and be conscious of how you are feeling. This includes your muscles and joints, and also how you are mentally feeling. When your body is moving and feeling awesome, your brain and mind will follow. It’s hard to mentally feel amazing when your muscles and joints are constantly feeling blahhh. Keep it up!

Equipment Needed: Padded Mat (optional). Today is a Flow day! We are moving your body in multiple different patterns and ranges of motion.

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Upper Back & Hips: January 13

Lucky #13! 13 days into 2021, you are doing it. From here on out, it is all about consistency. Keep it up, you are doing amazing!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is all about getting your upper body moving well! We have some great activation in store for you. We are working on the flexibility, mobility, and stability of the spine, with a focus on your t-spine aka your upper back and shoulders.

We are starting off with a t-spine foam roll joint mobilization technique. This one is great for all of you that spend a lot of time sitting with a rounded upper back. This technique will help lessen the upper back rounding. We are then moving on to an activation movement for your entire spine. Do your best to focus on getting “in-touch” with all of these muscles that run up and down your spine. We are finishing up with back to back shoulder and t-spine activation movements. Put as much effort as you can in to these. You get out what you put into these sessions!

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Hips: January 12

Double digits, 2021! You are 12 days in to creating / solidifying your daily body maintenance habit and your body is loving you for it. How are you feeling at this point?

Today is all about your Adductor muscles, which are your inner thigh and groin muscles. These muscles can be very tight in some people and can be very flexible, but unstable in others. This is also a muscle group that is commonly an issue for those that have/had low back pain.

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips. We are starting off with a muscle/fascia release for your inner thigh muscles. Next we are stretching out these muscles and activating them using an active stretch technique called end-range stretch isometrics. Focus on getting as deep into the stretch as possible and then contract these muscles by squeezing them, trying to bring your knees together. If you have any pinching in your hip in this stretch, don’t push your hips as far back while in the stretch. We are finishing up with an end-range of motion activation movement for your glutes including your gluteus medius.

Make a mental note how good your hips feel after this routine. This will help you stay consistent with the program which will continue to help you move and feel your best.

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Hips & Wrists: January 11

Day 11, you are on a serious roll now! You are doing amazing and your body knows it. How can we start off 2021 without the active couch stretch? We can’t, so today we have a thorough hip flexor focused routine. The active couch stretch is everyones best friend and worst enemy. No matter who you are, or where your body is at, you need this active couch stretch routine.

Equipment needed: 1. Foam Roller. If you don’t have a foam roller, you can substitute with a mobility ball 2. Box, bench, couch or wall. Something to put your back leg against for the active couch stretch. 3. Padded Mat. Today is a day that everyone needs for their hip flexors! Today we are working on the flexibility, mobility, and stability of your hip flexors and wrists.

We are starting off with a muscle/fascia release for your hip flexors. If you don’t have a foam roller, you can use a mobility ball. We are then moving on to couch stretch end-range isometrics. This is one of the best active stretches for your hip flexors. It can be challenging and uncomfortable, this is normal. With that said, if coming up to a full lunge is too difficult or challenging, leave your front knee down on the mat. Another key is to make sure that your abs stay engaged. Don’t allow your low back to arch and extend. We are finishing up with wrist extension end-range stretch isometrics. The key is to stretch out your wrists as much as possible before starting your activation. If you have any pain in the front of your wrist, don’t go as deep into the stretch.

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Flow: January 10

10 high fives coming your way! Day 10 of 2021. Sundays are for Flow days here at Movement Vault. Today’s flow is a standing flow day focusing on a lot of rotational activation. More rotation in 2021!

Equipment needed: 1. Padded mat. We are working on just about everything today. Today’s routine is all about movement quality. Try to do your best to stay focused, and to keep it slow and controlled.

Follow us and hit us up on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips & Shoulders: January 9

Can someone say day 9 of 2021? 2020 was so…well 2020. You are doing amazing, keep it up! The momentum is in full swing, you’ve got it. We’ve got an amazing glute mobility routine for you today.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about the glutes! We are working on the flexibility, mobility, and stability of hips and shoulders.

We are starting off with a glute muscle/fascia release technique. Next we are working on end-range stretch isometrics for your glute’s and piriformis muscles. The key is to stretch your glutes out as much as possible and then start to contract them. We are finishing up with a hip, core, and shoulder movement. This can be challenging with a straight leg, so if you are struggling, try keeping your knee bent. Your goal is to lift your leg and arm as high as you can.

Keep up the good work! You are getting that much better everyday with every routine. Take some time out today to be conscious of how better you are moving throughout your day and/or in the gym.

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Flow: January 8

Day 8 of 2021 and it is a Flow Friday! We are digging deep in the Vault for today’s routine. A shortie, but a goodie. We are moving your body in numerous different positions, exploring a lot of range of motion today. You are over a week in to 2021 and doing amazing! Keep it up.

Equipment needed: Padded mat (optional). We have 2 flow days per week as part of the Movement Vault Program.

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Shoulders & Back: January 7

Luck number 7 day of 2021. You are a week in and doing it! Keep the momentum up. Consistency builds habits, habits create change. If you continue to stick with, I guarantee you will continue to improve. Whether this is day 1 of the Movement Vault program or day 948, you will continue to progress. I guarantee it!

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.

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Feet & Ankle: January 6

2021, Day 6. It’s go time! 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 new for you, they 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.

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Side (lateral) Body: January 5

Day 5 of 2021, let’s go! Today we are giving your lateral (side) body and back exactly what it needs. This includes all of the muscles that surround your spine, which are essentially your core muscles. Due to all of the sitting and sedentary lifestyles that a large percentage of the population has, these muscles that are located on the side of your body tend to be tight and weak. We are going to fix this today!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the all of the muscles that are located on the side of your body. We are starting off with a muscle/fascia release for your obliques, quadratus lomburum, rotator cuff muscles, and lats. Next we are getting into a stretch and activation movement for these same muscles. Try to ensure that you are feeling the stretch on the side of your body that is facing down. If you don’t feel the stretch, rotate your hips very slightly forward or backward until you feel the stretch. We are finishing up with a movement that will both stretch out and activate these same muscles in a different way. Make sure to bend over as far as your can.

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