Equipment Need: 1) Padded Mat.
1. 90-90 Eccentrics
2. 90-90 Torso Rotations
3. Infinity Hovers Prone
We love to see you doing your Movement Vault! Take a pic or video and post it on your social media Instagram, Facebook, or Twitter and tag us @movementvault
Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We’ve got some great rotator cuff action for you today! 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 posterior rotator cuff muscles, specifically your teres minor and infraspinatus muscles. These muscles are found underneath the spiny part of your shoulder blade. Next we are working on a stretch and activation movement for these same muscle, in addition to your lateral shoulder muscles aka your lateral deltoid. Focus on maintaining your muscle contraction as you slowly bring your chest down to the ground. We are finishing up with an activation movement for your hip adductor and abductor muscles. The key is to bring your leg out to the side as far as possible and then back to the middle, crossing over your other leg. Ensure that you are keeping your core engaged the entire time. You want to minimize any low back rotation and low back movement.
I see a LOT of rotator cuff injuries in my physical therapy clinic. Most of these injuries could have been avoided by doing exactly what you are doing here at Movement Vault. Your body loves you for the preventative care.
Everyone always asks, what is the best posture position. Short answer is that there is no golden position, but there are better positions. The best position is the NEXT position. We are going to get in a lot of next positions in today’s flow routine.
Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We have two flow days per week as part of the Movement Vault program. have fun!!
Equipment needed: 1. Padded Mat (optional). We’ve got some great activation and range of motion action today! We are working on the flexibility, mobility, and stability of the t-spine aka your upper back and hips.
We are starting off with a rotation stretch and activation movement for your t-spine. The key with this movement is to continually try to rotate a little bit further in both directions. We aren’t just hanging out in these positions, we are active. We are then moving on to 90/90 hip hovers. You goal with this is to keep your core engaged and get as much activation in your hips as possible. Drive your hands down into the ground and try to lift as high as possible.
You are now ready to crush your day! Let us and the world know how you are feeling after this routine. We really appreciate the social media love! Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!
We’ve got a great routine in-store….I mean in-home for you today! We are doing a lot today in under 20 minutes.
Equipment needed: We try to keep the equipment needed in our routines to a minimum, with that said today you will need 1. PVC pipe, or broom stick, or foam roller, or something else to hold on to for balance. 2. Box, or bench, or piece of furniture. You basically need something to put your leg on top of, like in the picture above. 3. Padded Mat (optional).
Today we are working on the flexibility, mobility, and stability of your hips, shoulders, and back. We are starting off with an end-range isometric technique that stretches out and activates your hamstring muscles, which are located on the back of your upper leg. Make sure to get into your maximal stretch and then drive your leg down into the box. Next, we are using a similar technique, but for the outside / front of your shoulders. The muscles that are being actively stretched out include your rotator cuff and lat muscles. We are finishing up with an upper back aka thoracic spine activation movement. Do you best to contract your upper back muscles as much as possible.
Let us know how you are feeling after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!
Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We have some great muscle release, stretch, and activation work 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 the front of your shoulders including your serratus anterior, pecs, and lat muscles. We are then working on end-range stretch isometrics to stretch out and activate the muscles we just stretched out. The key is to get as deep into this stretch as possible without pain, and then activate these muscles. If you have any pain, don’t go as deep into the stretch. We are finishing up with a stretch/activation movement for your upper back. The key with this one is to focus and concentration. Put your “brain” into these muscles and squeeze.
Why do you work on your flexibility and mobility? I’d love to hear from you. Send me an email at grayson@movementvault.com. I will personally read and respond to all emails.
If you were stranded on a desert island and could only have one thing with you, what would it be? A Movement Vault Flow Day of course! We’ve got all the sustenance your body needs. Today’s flow routine explores many shapes and ranges of motion. As always, have fun!
Flow day! Equipment needed: 1. Padded mat.
We love to hear from you and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Have fun!
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 Wednesday 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.
Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault
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.
You are crushing it! Keep it up. Everyday counts. Keep it up!!!
Flow day to save the day! Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today.
We love to hear from you! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Have fun!
Equipment needed: 1. Mobility ball 2. Padded Mat (optional). It’s time to work on those tight, rounded shoulders! Today we are working on the flexibility, mobility, and stability of your shoulders and wrists.
We are starting off with a muscle/fascia release for the front of your shoulders, specifically your pec muscles. These muscles contribute to pulling your shoulders forward and can get tight in part from all of the sitting and slumped over posture most of us have. Next we are working on an end-range stretch eccentric technique to activate and stretch out these same muscles. The key is to maintain your contraction and keep tension in your pec muscles as you slowly stretch them out. Go as deep as you can without pain. We are finishing up with a stretch and activation movement for the back of your wrists aka your wrist extensors. The same principle applies here. Maintain your activation while you slowly stretch your wrists out.
Your shoulders are now ready to carry the world, or a barbell, or your kid, or _______________. Thanks for hanging with us. Have an amazing rest of your day!
Let us know how you feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. Have fun!
Equipment needed: 1. Foam Roller. 2. Padded Mat. Today is all about the almighty hip flexors! We are working on the flexibility, mobility, and stability of your hips.
We are starting off with a muscle/fascia release for you hip flexors including your tensor fascia latae aka TFL and rectus femoris. Next we are working on an end-range stretch isometric technique for your hip flexors and hamstrings. Make sure to keep your abs / core muscles contracted the entire time. Your low back should not arch. This is a three part movement. Once in a 1/2 kneeling position, lunge forward until you feel a good stretch in the front of your hip on your back leg. Then contract the front of your hip as is you were trying to flex your hip and drag it on the mat. Hold this contraction. Next relax and then squeeze your glute aka butt muscle on your back leg. Hold this. Relax and then try to bring your back heel to your butt and hold. We are finishing up with a side bend stretch and activation movement. Stretch one side of your body while the other side of your body is contracted and squeezing.
I know you are feeling amazing at this point. Keep it up! We love to hear from you.
Let us know how your hips feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. Have fun!
