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Shoulders: June 13

Monday is international bench press day right? Well, what better day to work on your pectoralis muscles then, right? Regardless of whether you will be bench pressing today, there is a strong chance the front of your shoulders are tighter than they should be. Today’s routine will help you fix that.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Let’s get your tight shoulders moving like they should. Spending a lot of time at your desk, at your computer, staring down at your phone, reading your book all contribute to tightness in the front of your shoulders, specifically in your pec muscles. Today’s routine focuses on your pec muscles specifically.

Today we are working on the flexibility, mobility, and stability of your shoulders. We have an effective 1-2 combo for you today. We are starting off with a muscle / fascia release for your pec muscles which are located on the front of your shoulders. We are finishing up with an end-range stretch isometrics technique to stretch out and activate your pec muscles. This is the most effective way to increase your mobility. Focus on getting as deep into the stretch as possible before starting your muscle activation. Have fun!

Flow: June 12

You can’t spell Feel Good without Flow. Let’s get it! We’ve got a lot of body goodness packed in today’s routine.

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

Feet, Ankles, Knees & Shoulders: June 11

Equipment needed: 1. Padded Mat. Don’t skip feet day! This is a saying that we say a lot here at Movement Vault. This is because your entire body’s movement is built on top of your foot mobility. Today we are working on the flexibility, mobility, and stability of the feet, ankles, and shoulders.

We are starting off with a muscle/fascia release for the top or your foot aka the dorsal area. These muscles can get tight and have activation issues in part due to the tight, restricting shoes most people wear on a daily basis. Pro Tip: Spend some time everyday barefoot. We are then moving on to big toe end-range stretch isometrics. Focus on stretching out your big toe as far as possible and then activate your toe muscles. This is a very important stretch! We are then working on an ankle and core stretch and activation movement. Focus on keeping the front of your ankle stretched out while kicking into the ground. We are finishing up with a great shoulder blade/ scapular activation movement. Focus on keeping your arms and hands as high as possible in each position.

Your body is only as strong as it’s weakest joint. After today, that joint will not be the big toe! We love to see you guys doing your Movement Vault all over the world. Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Hips: June 10

Equipment needed: 1. Foam Roller or if you don’t have a foam roller you can use your own hands for a skin rolling muscle/fascia release technique. 2. Box, or a bench, or your couch. 3. Padded Mat. Today is all about your hip flexors. Most of you spend way too much time sitting. Your hip flexors are one of the muscles that can get very tight and weak due to all of this accumulated time sitting. We are going to fix your hip flexors today!

Today we are working on the flexibility, mobility, and stability of your hips. We are starting off with a muscle / fascia release for your entire quadricep muscle group which is the muscles located on the front of your thigh. You have the option of using a foam roller or using your hands and performing a skin rolling technique. To perform the skin rolling, think of pinching a piece of your skin and then rolling upward and downward on your quadricep muscles. This can feel a little weird, but it is very effective.

We are finishing up with one of the most effective active hip flexor stretches you can do. This is an end-range stretch isometric technique. Make sure to pad your bottom knee. If you are unable to get into the lunge position, keep your front knee on the ground. If it is hard to get into the modified position, try lying on the ground and putting your back leg up against the couch. This one can be uncomfortable. This is normal. Have fun!

Flow: June 9

You know that feeling when you get done with your Movement Vault flow? Your joints feel like joints again, and your body moves like you know it should. Oh and I forgot to mention you feel like you can do anything and everything. Yep, you are going to feel that way in about 15 minutes. Have fun!

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

Shoulders, Upper Back & Hips (MV-Mini): June 8

Movement Vault Mini Routine coming in hot! MV-Mini’s are the perfect solution when you need a quick, effective mobility routine, but are short on time. How are you liking the Movement Vault Mini’s? Too short? Perfect length? Any other suggestions or comments? I’d love to hear from you. Send us a message using the chat widget below or email directly at grayson@movementvault.com

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

Full Body: June 7

Equipment needed: 1. Padded Mat (optional). We’ve got a jam packed, shorter routine for you today! We are working on the flexibility, mobility, and stability of the entire body.

We are starting off with 90/90 transitions. The key with these is to use as much support as you need. This could mean 2 hands or 1 hand down behind you for support. Focus on driving your knees apart while you transition. We are then working on a movement that works on hip and spine mobility, as well as core stability. Remember to push your hips back and to the side when lowering. Finally, we are working on a shoulder and core activation movement. Try to lift the front of your chest as high off of the ground as possible as you reach.

You know the saying, “Use it or lose it.” You guys are moving it. Great job! We love to see you guys doing Movement Vault. Post on to your Instagram story or feed and tag us in it @movementvault.

Upper Back, Shoulders & Hips: June 6

Movement Vault has got your back on starting a powerful week on this Monday. Today’s focus is your upper back specifically. You are starting your week in the best way possible, let’s go!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Your body needs today’s routine! We are working on the flexibility, mobility, and stability of the t-spine aka your upper back, shoulders, and hips.

We are starting off with an upper back joint mobilization that will help improve your t-spine extension. This means we are reversing that rounded upper back! This is a great movement for all of you that have to sit in a chair most of your day. Focus on squeezing your upper back muscles that are in contact with the foam roller. Another important key is to keep your abs engaged and to not let your low back arch. Next we are working on a shoulder end-range of motion activation movement. Focus on reaching back as far as you can. You get what you put into this one. The more effort the better. We are finishing up with a hip flexor and glut stretch and activation technique. Keep your core engaged, while you contract the front of your hips and then your glute.

You are crushing it! Have you been staying consistent? If yes, high five. If not, no worries. Everyday is a new day to start over and make the commitment to consistency to give your body what it needs.

We love to see you doing your Movement Vault routine, wherever you are in the world. Post a pic/video to Facebook or on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: June 5

Your daily Movement Vault routine is like a vitamins for your joints, but even better!

Equipment needed: 1. Padded mat. Today is a flow day, let’s get to flowing!

Shoulders & Upper Back: June 4

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Yoga block, or stack of books, or PVC pipe/broom stick, or something that you can place your arm on while lying down that is 3″-12″ tall. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for your posterior rotator cuff muscles. This muscle group is commonly tight in a lot of people. When these muscles are tight they will limit your overhead position aka being able to raise your arm above your head. Next we are moving on to shoulder flexion end-range stretch isometrics. The goal with this technique is to stretch out your shoulder muscles first, and then activate all of the muscles around your shoulder. You can use any of the above tools to help you stretch out your shoulder further. We are finishing up with chest peels. Focus on “putting your brain” in the muscles that are located in your upper back. Feel them activate as you lift your chest slowly off of the ground.

Flow: June 3

We are switching it up this week, it’s Flow Friday! It’s one of those weeks and we need to flow into the weekend. When your body and joints are moving well aka you have amazing joint mobility, everything else in life will improve. You know the saying: happy joints, happy life 😉

Equipment needed: 1. Padded mat. Today’s flow includes some great 90/90 hip and upper body work, as well as shoulder, and t-spine work. Have fun!

Hips, Shoulders & Ankles: June 2

Equipment needed: 1. Stretch strap, or belt, or towel if you struggle to get into the position shown in the video thumbnail (optional) 2. Padded Mat (optional). We’ve got a good mix of stretches and movements in today’s routine! Today we are working on the flexibility, mobility, and stability of hips, shoulders, and ankles.

We are starting out with an end-range stretch isometric technique for your hip flexors and shoulders. It can be difficult to reach back and grab your leg in this position. If this is difficult for you, wrap a stretch strap, belt, or towel around your back leg, reach back and pull up. If you are struggling to hold your balance, try to perform this movement while lying on your stomach. Simply reach back and grab the front of your lower leg or wrap the stretch strap around the front of your lower leg. Next we are working on an end-range stretch isometric technique to increase your shoulder abduction, which is bring your arm out to the side up over your head. We are stretching out your lats and posterior rotator cuff muscles with this one. We are finishing up with an ankle end-range stretch isometric technique to stretch out the back of your calves, specifically your gastrocnemius and soleus muscles. Remember, keep your heel on the ground and stretch out your ankle as much as possible before starting to activate your ankle muscles.

By the way your body called. It told me to tell you that you are awesome! It thanks you for helping it move and feel it’s best. We love the social media love. Post on to your Instagram story or feed doing your Movement Vault routine or doing something Movement Vault is helping you do better. Tag us in it @movementvault. Have fun!