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Ankles & Hips: July 4

Hip Flexors take all the blame. This is for good reason, but not always warranted. Most people think that they have tight hip flexors. This could very well be the case. It could also be the case that your hip flexors are weak and it usually is. This is why passive stretching alone is not effective at improve your “tight” hip flexors. This is why we are going to maximally stretch out and improve the strength of your hip flexor muscles.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your ankles and hips.

We are starting off with a muscle / fascia release for the front of your ankle muscles. This will help decrease the tightness in the front of your ankle, freeing up your ankle so that it can move well in all directions. Next we are maximally stretching out these same muscles and then contracting them while they are being maximally stretched out. This technique is called end-range of motion isometric contractions. Do your best to maintain a maximally stretch while maximally contracting these muscles. We are finishing up with a stretch and activation movement for the front of your hips aka your hip flexors and the front of your ankles. If this is too challenging for your balance, hold on to a wall or piece of furniture for support. Also, make sure to keep your core muscles engaged so that you don’t arch your lower back.

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. Have fun!

Flow: July 3

Sunday Flow Day for the win! What were your wins for the week? How many Movement Vault sessions did you get in. Amazing job on crushing your week!

Equipment Needed: 1) Padded Mat. Today is a Flow Day!

Hips, Back & Shoulders (Recovery): July 2

Did you know that “your leg bone is connected to your hip bone.” I bet you did. What a great children’s song. What you might not have known is that every area of your body is connected and affects the other. This is called regional interdependence. When you have tight hips and they don’t move like a hip should move, this stresses out other areas of your body, specifically your low back. This is one of the biggest root causes of back pain and injury. The solution is to ensure every area of your body is moving optimally. We are going to do just that with today’s recovery routine. Have fun!

Equipment Needed: 1) Mobility Ball 2) Padded Mat (Optional). Today we are working on the flexibility, stability, and mobility of your hips, back, and shoulders.

Shoulders and Hips: July 1

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.

Flow: June 30

Happy Thursday! How is your day going? I hope it has been an amazing day thus far. If not, it is about to get amazing with today’s Flow routine. 15-minutes from know you will feel incredible and your body will thank you. Have fun!

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

Feet: June 29

Feet day Wednesday! You know what our slogan is “Never skip feet day.” Your feet mobility is crucial. When your feet don’t move well, it causes compensation in almost every other joint in your body. No joke, if your big toe is tight, this can cause issues in your shoulder. Why are most people’s feet a brick of bone and muscle that don’t move well? One of the big issues is due to the shoes we start wearing at the age of 1+ years old. Most shoes are way too stiff and rigid, have a toe box that is too narrow, a sole that is too thick with too much cushion, and a heal rise that is too high. Wearing shoes with these characteristics over years, and decades, leads to a foot that doesn’t work like a foot should work and move. We are going to help your feet move like a foot should move today with this feet focused routine. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). 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 your plantar fascia. Focus on keeping your toes, especially your big toe extended upwards. Next we have a joint mobilization technique that improves the way your foot rotates inward and outward, called pronation and supination. Focus on twisting your foot as if your were turning a door knob. Next we are working on an active big toe stretch and activation technique. Make sure your big toe is maximally stretched out before contracting your toe muscles. Last up we have tip toe holds which are another effective active toe stretch and activation.

Hips: June 28

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about increasing your glute activation, as well as getting them more mobile. We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for your hip external rotator muscles. This includes your gluteus maximus, piriformis, and a lot of other smaller deep hip rotator muscles. We are then spending the rest of the routine working on 90/90 stretch eccentrics, and holds. The key with this technique to make sure your belly button is pointed toward your ankle. From there, slowly lower down, feeling your glutes on your front leg engage and stretch out. From here, you will be holding as you drive your front leg into the ground.

Your body is loving you for the consistent love you are providing it in the form of your daily Movement Vault body maintenance. Remember how great your hips feel after today’s routine!

Upper Back & Shoulders: June 27

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!

Flow: June 26

It’s time to flow into your Sunday. You know what they say, “A Movement Vault routine per day, keeps the doctor away.” Very wise words. Have fun!

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

Hips & Back: June 25

Equipment needed: 1. Padded Mat. We’ve got some great adductor work in store today! We are working on the flexibility, mobility, and stability of your hips and back.

We are starting out with a muscle/fascia active release technique for your adductor muscles. These muscles are located on your inner thigh and attach into your groin area. We aren’t using any tools for this technique today. It can be “different” to dig your own thumb into your adductors, but it is very effective. If you have trouble with this, you can always use a mobility ball, foam roller, or kettle bell handle like we have done in previous routines. Next we are working on end-range stretch isometrics for your adductors in the frog stretch position. Remember we are starting out your muscles first, and then contracting them. If you have any pinching in your hips, don’t push your hips as far back while in stretch. We are finishing up with segmented cat-camels, which will activate and stretch all of the muscles that surround your spine. This movement is all about focus and concentration.

Your body called and told us to tell you that you are awesome! Your hips and back love you for spending the time to give them their daily maintenance.

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. We love to see / hear from you!

Shoulders, Back & Hips (MV-Mini): June 24

Welcome back! It’s a Movement Vault Mini Friday routine. Movement Vault Mini routines are a shorter dose of our regular MV classes. Fridays can be busy. So now you can get in and get on with your day. Remember, your body loves you for dedicating time to your joint health.

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

Flow: June 23

It’s Thursday and it’s about that time. It’s time for a Standing Flow! Working in different positions changes up the angles, movement planes, and muscles activation while we flow. That is why we are switching it up today with a standing flow. Have fun!

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