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Hips & Back: June 1

Welcome back to another Movement Vault routine that will get your hips and back ready for anything. Did you know that when your hips are tight, they pull your pelvis and low back forward, which then impacts the alignment of the rest of your body above and below. This routine will help you “fix” your hip flexors today! We are digging deep in the Vault for this routine, so have fun and remember to breathe as the active hip flexor couch stretch can be intense.

Equipment Needed: 1) Mobility ball or lacrosse ball. You can substitute a foam roller is your don’t have a ball. 2) Box, bench, coach, or wall to put your leg up against as shown in the image above 3) Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and upper back.

We are starting out with a muscle/fascia release for one of your hip flexor muscles called your tensor fascia latae aka TFL. This muscle is located on the side/front of your hip. Roll around on the mobility ball and explore for a little while as you will definitely know when you find it. Next we are working on the almighty active couch stretch. This stretch can be a beast, but for good reason. You have two position options for this stretch: 1. with your front knee on the ground, or 2. with your front foot on the ground. Which ever position is right for you, focus on keeping your midsection core muscles engaged which will help you maintain a straight back. Try not to arch your low back during this stretch. If you are arching your low back, decrease the amount you are stretching your hips. We are finishing up with a kneeling back stretch and activation called segmented cat camels. Performing this movement in the tall kneeling position is more challenging, so place your hands down on the ground if you need to.

Ankles & Feet: May 31

Welcome back! Never skip feet day. This is the slogan that we live by here at Movement Vault. You may be thinking, ahhh I don’t need to work on my feet and ankle mobility. New flash, you do! I literally have never met anyone that didn’t need to. The biggest reason why our feet need so much work is due to the restricting shoes we have been wearing for decades, that have big cushy soles, arch support, and a heal raise. This is a recipe for a terrible working foot. I’ll save that for a blog post though. Have fun today!

Equipment Needed: 1) Mobility ball 2) Padded Mat. Today we are working on the flexibility, mobility, and stability on your ankles and feet.

We are starting of with a muscle and fascia release for your tibialis anterior muscle, which is located on the front of your lower leg. This is the muscle that is usually the culprit when some has “shin splints” and is often tight and or weak. Next we have an end-range of motion active stretch for these same muscles, and all of the muscles in the front of your ankle. The key with this active stretch is to make sure that you stay as deep into your stretch as possible and then contract these same muscles. Some discomfort is normal with this stretch. We are finishing up with a stretch and activation movement for your toe and foot muscles. Really focus on contracting your toes in both directions while moving your heal up and down.

Hips, Shoulders & Back (MV-Mini): May 30

It’s Monday so let’s kick off the week with a Movement Vault Mini Routine! Sometimes you just need a straight to the point, get in and get out, shorter, but still very effective and efficient mobility routine. That is what MV-Mini’s are all about. Let us know what you think of our shorter MV-Mini routines by hitting the chat widget in the bottom corner, messaging us on social media, or emailing me directly at grayson@movementvault.com. We do what we do for you, so your input is extremely important. Have fun!

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

Flow: May 29

Flow days are just what your body needs! We’ve got a good one for you today.

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We are working from the z-sit position and a half-kneeling position and working on a lot of rotational movement today. Everyone needs more rotation in their life. Have fun!

Side Body: May 28

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.

Have an amazing Saturday!

Back & Shoulders: May 27

Fun Fact: Motion is the lotion for your joints. No joke, most of the joints in your body are called synovial joints. Synovial joints are surrounded by synovial fluid. Synovial fluid is made of all the nutrients that your joints need in order to be healthy. When you move, you pump this synovial fluid all inside your joint. This is why it is crucial to move through and use your entire range of motion. When you move through your complete range of motion, you move the fluid and therefore the joint nutrition reaches every little millimeter of your joint’s cartilage and connective tissue. Cool stuff!

Equipment needed: 1. Padded Mat (optional). Today is a great upper body day that includes a lot of rotational stretch and activation work. We are working on the flexibility, mobility, and stability of the t-spine aka your upper back, low back, and shoulders.

We are starting off with a stretch and activation move for your upper back. Focus on using all of your core muscles and your upper back muscles to create rotation. Picture yourself in a tube. Rotate in the tube without touching the sides of the tube. Next we are working on segmented cat camels. Focus on moving one segment of your back aka vertebrae at a time. Try to make a wave off movement slowly going up and then down your back. Next up is one of the best activation and range of motion techniques you can do for your shoulders. Focus on slow and controlled movement and keep your arms and hands high. We are finishing up with a movement we call aquamans. This movement will activate all of your lower back muscles. Really focus on the activation with side bending and lifting your chest with this one.

Your body loves the fact that you are performing your daily body maintenance. How much better do you feel after doing today’s routine? Keep it up!

Flow: May 26

You know what they say “What flows around, comes around.” Since it’s Thursday, we have all the flows to flow around. Amazing job thus far rocking out your week. Keep the momentum going and remember how amazing you feel after you complete your daily Movement Vault routine. Let’s go!

Hips & Ankles: May 25

Welcome back! Today is all about your hips and ankles, but you may not know, it’s all about your knees as well. Your key to having resilient, pain free knees that are ready for everything is to make sure your hips and ankles have amazing mobility. When either your hips and/or ankles don’t move well, they will cause your knees to compensate, which will then cause wear and tear on your knees, eventually leading to pain and injury. To stop or prevent this cycle, you need to optimize your hip and ankle mobility, just like we are doing today. have fun!

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.

How are you feeling after today’s routine? Let us know! Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Shoulders & Back: May 24

Equipment needed: 1. Mobility ball, Kettlebell or, Foam Roller. 2. 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 triceps. Your triceps are located in the back of your upper arm. We are using either a kettlebell handle or mobility ball, but you can sub out a foam roller if you would like. We are then moving on to an end-range stretch isometric technique to stretch out your lats, rotator cuff, and the front of your shoulders. The key is to stretch out your shoulders first and then contract your shoulders. We are then moving on to a upper back activation movement. Focus on activating your upper back muscles as your peel one millimeter of your chest off of the ground. We are finishing up with a shoulder activation movement. Fight to keep your arms and hands as high as possible in each position.

How good are your shoulders and t-spine feeling after today’s routine? Lets us know, we would to hear from you! Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Ankles, Hips, Shoulders & Core (MV-Mini): May 23

Movement Vault mini routine coming in hot! Movement Vault mini routines are a short, but effective dose of our standard Movement Vault routines to get you mobile and feeling good in no time. We all have days when time is pressed, but guess what, your body doesn’t care. A little tough love on a Monday for you. Get in, get after, and reap the joint health and performance benefits. Have fun!

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

Flow: May 22

It’s almost summer in some parts of the world and that means it’s time to raise the heat with the Flow days. We are working on some great rotational movements as well other effective techniques in today’s routine.

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

Have fun and remember to breathe 😀

Hips & Shoulders (Recovery): May 21

Happy Saturday! We have an effective recovery focused routine for you. Recovery routines dial back the intensity a few notches compared to our standard routines. You can perform this routine before or after a workout, or anytime really. Have fun and remember to breathe!

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